HB Today - Healthy Lifestyles Feature July 2022

Healthy

Lifestyles 2022

Community tyy Resources and services PART OF THE NZ HERALD NETWORK

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Staying well this winter prepare, prevent, manage H awke’s Bay District Health Board is urging people to prioritise their health this winter.

Winter is usually a busy time for healthcare providers, but this season is already looking challenging with high numbers of influenza circulating in the community alongside COVID-19.

Medical Officer of Health Dr Nick Jones says it’s important people make sure they’re up-to-date with all their vaccinations, including COVID-19, flu and measles to avoid getting very unwell and potentially needing hospital-level care this winter.

“The flu jab is available now at your GP, pharmacy or hauora provider and is free for pregnant women, Māori and Pasifika people aged 55 and over, everyone 65 and over and people with some long-term medical conditions and children who have been in hospital with respiratory illness such as asthma.”

Dr Jones says the opening of New Zealand’s borders will see more viruses

reappear increasing the risk of a measles outbreak in the community.

“Measles is a highly contagious disease which affects both children and adults and can be life threatening. The most effective protection is two doses of the Measles, Mumps and Rubella (MMR) vaccination.

Talk to your GP, nurse or pharmacist to make sure you and your family are up-todate with your vaccinations.”

As well as vaccination, Dr Jones says people can keep themselves and their family well by continuing with the responsible health habits such as mask wearing, regular hand washing and most importantly, staying home when unwell, to stop the spread of infectious illnesses in the community.

“Let’s keep practising these good habits throughout winter to keep ourselves and our communities safe.”

Dr Jones says most people can manage their illnesses at home this winter by resting, keeping up their fluids and taking pain relief as directed.

Immunise Wear a mask Wash your hands

Medical Officer of Health Dr Nick Jones.

“If you feel your symptoms are getting worse you can ring Healthline 0800 611 116 to speak to a registered nurse. This is a free service open 24 hours a day, 7 days a week. Or call your GP for a phone consultation or your local pharmacy. If it’s an emergency always call 111.”

Stay active Eat well Keep warm

For more winter wellness advice visit ourhealthhb.nz 3

Choose to be healthy H

“

ealth is a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity ty” y Worrld Health Organisation.

Living a healthy life involve es making daily choices to keep us fit- physically, mentally, spiritually and socially. For those yearning to lead a healthier life we present some tips and guidance on the components of a hea althy life. Eating well and taking regular exerciise are two key ways to ach hieve good health.

Choosing to adopt a healtthier lifesty tyle y and staying healthyy helps prevent chronic diseases an nd reduces the chance of becoming ill or seriously injured. There are many facctors influencing individual health h such as our background, our environment, culture, education and so on n. And, there are many things we can do duals, and collectively, to as individ improve our overall health.

Many diseases these days are caused byy lifesty tyle, y sometimes dubbed ‘ccivilisation diseases’ such as

heart disease e, high blood pressure, atherosclerossis, osteoporosis, Type 2 diabetes and obesity ty. y Tobaccco ugs and alcohol, along smoking, dru e exercise are other with too little diseases of civilisation. Other factors like stress, livving situations and home environmentss, home factors, along ave with social issolation, can all ha adverse effeccts.

Average liffe expectancy is onger increasing with women living lo than men. Life expectancy at birth ears for females an nd 80 was 83.5 ye ales, based on death rates years for ma tween w 201 17 and 2019.*Knowing betw this makes maintaining health even ant. more importa Leading a healthy lifesty tyle y is a personal cho oice, although there e is tyy of sup pport available which plenty ges from colleagues, to fam mily rang ommunity tyy and corp porate members, co ment, organisations and the governm nal that can provvide some addition nd mottivattion for people assistance an to make their own healthy choiices. *Source: Stats NZ

THE COMMUNITY IS ENRICHED BY THE PARTICIPATION OF PEOPLE WITH DIVERSE ABILITIES •

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06 873 8210 | information@drchb.org.nz 204 Nelson Street South, Hastings www.drchb.org.nz www.facebook.com/drchb

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Kaweka Hospital providing a new standard of care for Hawke’s Bay A nticipation is building towards the opening of a world class private hospital in Hastings.

Kaweka Hospital managing director Dr Colin Hutchison says the facility, is Hawke’s Bay’s first 4 star Green Star healthcare facility and has been built to withstand significant seismic events.

Stage one includes four operating theatres, full pre-op and recovery areas (including overnight beds), along with 150 carparks.

the health and wellbeing of the people of Hawke’s Bay.

the protective canopy of the forest and openness of the Heretaunga Plains.

“We are thrilled to be in a position to help by providing our additional theatre facilities to enable extra capacity by another 5,000 operations a year,” he says.

“We want patients to arrive and feel like they can relax and have confidence that they’re in the safe hands of our highly capable medical professionals,” he says.

The design of Kaweka Hospital’s first stage is inspired by one of the region’s prominent Maunga (mountain) the Kaweka Ranges and its natural attributes – the strength of the mountain ranges,

Stage 2, a three-story 7,000m2 building with additional clinical space including a critical care ward, local cancer diagnosis and treatment services and a cardiac catheterisation lab is expected to open in late 2024.

It will open in mid-August offering exceptional surgical care in a wide range of fields including general surgery, gynaecology, ENT (ear, nose and throat), urology, ophthalmology and gastroenterology.

Dr Hutchison says the new private hospital has been made possible because everyone involved is committed to a shared vision of a facility that “protects and cares for the people of Hawke’s Bay.” “We’re here to provide world class elective healthcare locally and improve

Minister off Heallthh Hon. And drew Littlle and d Tukkitukki MP Anna Lorckk (centre) recentlly visited d for a tour of the new private hospital, prior to its opening.

For Clean and Healthy Ears Ear Nurse Specialist Linda Akers uses a microscope and suction to assess, treat and manage • Ear Infections • Blocked ears • Ear Pain • Decreased Hearing • Wax Removal • Other ear issues Adults and Children can be seen at either clinic Taradale or Napier by phoning 06 844 6831 (Taradale Medical Centre) Check the website or Facebook for more information.

www.akersearhealth.co.nz

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Te mutunga kē mai o te tiakitanga The new standard in surgical care

Your health, Your choice.

Kaweka Hospital brings together the new standard in surgical care for Hawke’s Bay, with an expert team of surgeons, anaesthetists, nurses, technicians, and wider support staff.

Together, this dedicated and highly experienced team will deliver exceptional surgical care, using the latest technology in a modern purpose built private hospital.

Kaweka Hospital’s specialists offer surgery in a wide range of fields including: ENT (ear, nose and throat), general surgery, gynaecology, urology, ophthalmology and gastroenterology.

Ask your GP for a referral to one of our specialists or visit our website:

www.kawekahospital.nz

“We want patients to arrive and feel like they can relax and have confidence that they’re in the safe hands of highly capable medical professionals.”

Dr Colin Hutchison Managing Director

www.kawekahospital.nz

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Why be physically active?

Regular physical activity: • improves the function of the heart, lungs and muscles, improves mental health and makes it easier to do activities of daily living (eg, vacuuming, washing the car and shopping).

• improves sleep, wellbeing and quality of life • increases levels of social interaction if the physical activity is done with friends, whānau or others. Leading a healthier lifestyle embraces not only eating well but also exercising and simply moving more.

Activity guidelines for adults

Let’s get physical T he benefits of regular physical activity to health, longevity, wellbeing and protection from serious illness have long been established. They easily surpass the effectiveness of any drugs or other medical treatment. The challenge for everyone, young, old and alike is to build these benefits into their daily lives.” (UK Department of Health 2009).

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A finding from a worldwide study shows that physical inactivity is associated with 12.7 percent of all deaths in New Zealand. Physical inactivity also contributes to 7.9 percent of heart disease, 9.8 percent of type 2 diabetes, 13.1 percent of breast cancer and 14.1 percent of colon cancer. (Lee et al 2012)

1.Sit less, move more! Break up long periods of sitting.

2.Do at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.

3.For extra health benefits, aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week.

4.Do muscle strengthening activities on at least 2 days each week.

5.Doing some physical activity is better than doing none.

Courtesy Ministry of Health

Marewa Surgery is a dedicated skin clinic offering a comprehensive skin cancer and GP dermatology service in Napier.

We have four Doctors - Dr Barry Leslie, Dr Anthony Fraser, Dr Marcia Sonneveld and Dr Agata Kesy who provide skin cancer assessments and treatment.

The clinic is a Southern Cross Affiliated provider, and we work closely with all other insurance companies.

Be sun smart and skin cancer aware contact us for full skin checks, spot checks and skin cancer treatments (surgical and medical), and all your dermatology concerns.

No referral is needed.

Phone: 06 843 8395 Email: manager@marewasurgery.co.nz www.marewasurgery.co.nz 8

Healthy relationships T

he quality of your life depends, to a large extent, on the quality of your social connections. Having healthy relationships and social connections are part and parcel of a healthy lifestyle.

Connections with people are also important for when you need help, when you need to talk and need support or encouragement.

People are social beings who need to be social and relationships, family, social and business, have the potential to enrich our lives. Relationships matter.

People in unsatisfying relationships/ abusive relationships are more likely to be sad, depressed and may have problems dealing with stress. Therefore building happy, stable relationships and working to minimize stress will generate greater levels of personal satisfaction. This applies to all aspects of our lives.

Effective, open and honest communication is an important ingredient in healthy relationships. But we’re not all very good at communicating - like many things it needs working at. There are short courses in interpersonal skills and

relationship counselling.

It’s very easy to become isolated and lonely, especially if you’re retired or living on your own. It can be easy to become reclusive. Keeping active both physically and socially is an important part of life after retirement. You can’t spend all your time gardening and decorating!

Why not try working part-time and re-connecting with friends? There are plenty of opportunities to do voluntary work such as working in charity shops or for the SPCA. Have you ever wanted to

follow a particular hobby such as painting or walking? Why not join a club? Grey Power is one association that looks after older people’s interests and at the same time provides companionship. The digital revolution has changed all our lives for better and worse. While it allows us to communicate globally it can also lead to more isolation from people who matter.

Take the time to enjoy the outdoor life and don’t lose touch with friends and loved ones nearby.

Rejuvenate your smile and reclaim your life with Smile Rehabilitation services When you hear the word “makeover,” you might picture a new hairstyle or a cosmetic plastic surgery. However, another kind of makeover involves something that people notice whenever they meet you: your smile. At Dentiq Dental, our smile rehabilitation service will give you a smile you will be proud to show off and teeth that perform their job.

What is smile rehabilitation?

Sometimes, you may want to put your best smile forward, but tooth imperfections keep holding you back. Luckily, even if you are plagued with multiple teeth flaws, a smile makeover can transform your smile into something you will be thrilled to show to the world. But what is smile rehabilitation?

When you have several dental challenges, one treatment isn’t enough to fix your smile. As such, we devise a combination of cosmetic and restorative procedures that help do the job. Because no smile is similar to another, our smile makeover isn’t a one-size-fits-all treatment, it is specially customized to transform your unique smile into full glory.

How we reconstruct your smile In our clinic, Dr Sundar, Dr Butler and their team may use the below techniques to reconstruct your smile: • Teeth whitening • Dental crowns • Clear Correct • Dental veneers • Dental implants • Tooth-coloured fillings Are you ready to rejuvenate your smile and reclaim your life with smile rehabilitation? If so, please dial 06 880 6161 to book an appointment with Dentiq Dental in Napier.

CALL OUR OFFICE FOR MORE INFORMATION NEW PATIENTS: 06 880 6161 EXISTING PATIENTS: 06 844 1700 REQUEST AN APPOINTMENT 9

more or act unreasonably. You may also experience headaches, muscle tension or pain, or dizziness.

Stress causes a surge of hormones in your body. These stress hormones are released to enable you to deal with pressures or threats-the so called “fight or flight” response. Once the pressure or threat has passed, your stress hormone levels will usually return to normal.

However, if you’re constantly under stress, these hormones will remain in your body, leading to the symptoms of stress.

Recognising your stress triggers

Are you stressed?

S tress is the feeling of being under too much mental or emotional pressure.

Pressure turns into stress when you feel unable to cope. People have different ways of reacting to stress, so a situation that feels stressful to one person may be motivating to someone else.

Many of life’s demands can cause stress, particularly work, relationships and money problems. When you feel stressed, it can get in the way of sorting out these

demands, or can affect everything you do. Stress can affect how you feel, think, behave and how your body works. In fact, common signs of stress include sleeping problems, sweating, loss of appetite and difficulty concentrating.

You may feel anxious, irritable or low in self-esteem, and you may have racing thoughts, worry constantly or go over things in your head. You may notice that you lose your temper more easily, drink

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two to four weeks.

Then review it to spot the triggers.

You can use the diary to: ◆ work out what triggers your stress. ◆ work out how you behave under pressure. ◆ develop better coping mechanisms.

Doctors sometimes recommend keeping a stress diary to help them diagnose stress. See your doctor if you have concerns or feel you can’t cope. www.nhs.uk

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Tackle stress S

tress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time management techniques. Studies have found that mindfulness courses, where participants are taught simple meditations over a series of weeks, can also help to reduce stress and improve mood.

Take steps to reduce stress There’s no quick-fix cure for stress, and no single method will work for everyone.

There are simple things you can do to change common life problems that can cause or make stress a problem -relaxation techniques, exercise and talking the issues through.

Take back control of your life. Connect with people-colleagues, friends or family.

Relax with friends or talk things through with them.

Have some ‘me’ time. Set some time aside a couple of nights a week for ‘me’ time away from work. Challenge yourself by setting some new goals and challenges, such as learning a new sport or new language.

Avoid unhealthy habits (smoking, alcohol etc) as they’ll just create more problems.

Dani joined A1homes Hawkes Bay in 2021, after building her own home with the company.

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You need to tackle the cause.

Help other people and do some voluntary or community work. If time is precious do one small thing a day to help others.

Work smarter not harder -learn how to manage your time better.

Look for the positives in life and help beat unhelpful thinking. Accept the things you can’t change. Try to concentrate on the things you do have control over. www.nhs.uk

around New Zealand - Dani has experience from many perspectives of the process.

Dani loves working with clients to achieve their new home, understanding that it can be a complex & daunting experience, Dani supports & guides clients to a home that they will be proud of & will enjoy for years to come.

To arrange a meeting or consultation with Dani, you are welcome to email her at dani.bardell@ a1homes.co.nz or call her on 027 208 1842 Or feel free to stop by the show home at 805 Karamu Road North, Hastings.

For over 15 years we’ve been proudly building Kiwi homes using all the best stuff from right here in good ol’ NZ. We’re proud to provide a Kiwi solution for your first home, second home, a home where you need a bit more home, a new garage or even your home away from home.

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Te Rangihaeata Oranga delivering professional services and programmes O

“

ur vision is freedom from gambling harm for all people.”

Te Rangihaeata Oranga Trust is part of a NZ-wide network of problem gambling organisations that deliver professional clinical treatment, education and health promotion services and programmes.

“We are the only specialist gambling harm service in Hawke’s Bay and we work with all people from all cultures living in Napier, Hastings, Wairoa and Central Hawke’s Bay,” General Manager Vicki Berkahn says. Vicki, along with a team of registered practitioners, health promotion professionals, and peer and cultural support are based in Lyndon Road West in Hastings. Their aim is to prevent and minimize gambling harm and the services they provide are free, absolutely confidential and are delivered in a supportive environment.

Often it’s not until a gambling addict is in serious trouble and they reach “rock bottom” that they seek help. They may resort to stealing to fund their habit or their relationships might be suffering. A typical

problem gambler negatively impacts 10 other people, Vicki says. Gambling problems inflict harm on partners, children, parents, siblings and employers, and there is consistent evidence linking harmful gambling and family harm.

There are many ways to gamble including pokies, TAB, Lotto and more recently online gambling but pokies are inflicting the most harm. There are 44 venues in Hawke’s Bay with pokie machines and over $50 million is gambled away in the region annually. “The machines are highly addictive and are built to draw you in,” Vicki says.

The services are offered to anyone who is concerned about their gambling or the gambling of a loved one, or any community groups wanting to know more about gambling harm. Education, counselling and cultural support is available and recovery plans are put in place. “We’re not anti-gambling, we’re here to help,” Vicki says.

• Skin examinations • Skin cancer surgery and treatment

Dr LLOYD PETERSON

If you are concerned about your own or someone else’s gambling, or want to learn more contact us confidentially: Text to 022 043 5346 Phone office 06 876 6267 Contact us via web site: www.gamblinghb.co.nzAlso see Facebook.com/gamblinghb

Cath, Ricky and Tama – planning for Matariki events to raise awareness of gambling harm.

Know what’s in your water.

Dr JUSTIN PRATT

SKIN CANCER IS PREVENTABLE • Are you at risk of skin cancer?

• Have you been overexposed to the sun?

• Do you have a family history of skin cancer?

• Do you have a particular spot that you are concerned about?

Early detection is key so if you have answered yes to any or all of these questions contact us for a skin check. The skin cancer team at Scott Clinic can assess, treat, and guide you. We offer a comprehensive treatment plan from initial skin checks to surgery or treatment with topical therapies and cryotherapy if appropriate.

Contact our team to book your appointment at: 509 Southland Road, Hastings Phone 974 8150| Email: admin@scottclinic.co.nz 12

The New Zealand Swimming Pool regulations require that all public pools comply with certainHawke’s requirements.

This includes chlorine concentrations, Water Testing Bay offers a complete solution for the pHsampling and the presence of highrequired levels of to harmful bacteria and other and testing monitor Hawke’s Bayunwanted Regional substances swimming waters. conditions with services including: Resource Consent Council* in At •Water Testing Bay consent we regularly and and collect water samples Analysing andHawke’s interpreting testingreceive conditions requirements. from public and private swimming pools, spa pools, and pools at gym • Scheduling and undertaking water and soil sampling. complexes and motels. We provide certainty and peace-of-mind to pool-owners • Providing clients in with testpool reports within specified timeframes. telling them what’s their water and consent if it contains certain chemicals, We’re here takematerial care of compliance consent to holders pathogens or to other so they’re requirements, fully informedfreeing and in up a position take to steps focus on what they do best, their day to day business. next of action.

We also carryhttps://www.watertestinghb.nz/swimming-pools--spa-pools.html out testing for other local authorities’ resource consents.

Learn more: *

Phone 06 870 6449 www.watertestinghb.nz

Does online gambling affect someone you know?

Free & confidential support available for family affected by gambling harm

8766 267 13

heart attack and stroke. Once you hit 40 it is best to have your blood pressure tested every year or more frequently if that’s what your doctor recommends.

Cholesterol High cholesterol increases the risk of heart attacks and strokes, often without causing signs or symptoms. A cholesterol blood test measures the fats in your blood.

Your cardiovascular risk can be better estimated from this information.

Colon, rectal cancer

Men’s health essential checks O

ne of the easiest ways to take care of your health is to have a check-up once a year. Think of it as a ‘warrant of fitness’ for your body.

Weight Being overweight can increase your chances of heart disease, diabetes, high cholesterol and high blood pressure. A BMI (body mass index) test is calculated by taking your weight in kilograms and dividing it by your height.

Prostate When the prostate gland is under stress it produces more PSA (a protein) and this leaks into the blood. Elevated levels of PSA can be one of the first clues that the prostate may be infected or have a benign or malignant enlargement.

Blood pressure Blood pressure readings can detect hypertension, which increases the risk of

New Zealand men develop these cancers more frequently than women and have the highest rate of any population group in the world. The National Bowel Screening programme is free for people aged 60-74 years.

Diabetes Glucose, or blood sugar, is vital to your health because it’s the main source of energy for the cells that make up your muscles and tissues. If your glucose test is abnormally high your doctor will arrange for a more detailed test to confirm or exclude diabetes.

This isn’t a finite list. Other regular checks should include sexual health, eye health, hearing and dental health.

Joe 027 431 6666

the perfect gift for the whole family ...the award winning rock-it boards made right here in Hawkes Bay! 14

Boost your confidence T

hose who lack confidence know only too well that changing behaviour and attitudes isn’t easy. It could take quite some time and practice to develop a more positive view of ourselves.

But we all have a right to be happy and to enjoy a good quality of life and living a healthy lifestyle can increase your self confidence in a number of ways. Each small accomplishment gives you a feeling of achievement which allows you to progress to the next goal.

Low self-esteem and lack of motivation often go hand in hand so small steps are good to begin with. Here are a few suggestions: • Plan some personal activity every week and preferably every day which will be your ME time.

• Take some time for yourself and indulge in a few luxuries- buy fresh flowers, read a book, take a bath, paint your nails.

• Dare to be different- wear a splash of colour • Indulge in a new hair style

• Treat yourself to a massage, facial, skin treatment, or eyebrow treatment • Get some exercise • Do whatever makes you feel happy • Surround yourself with positive people • Try mindfulness courses or yoga • Challenge yourself with a new hobby • Eat well • Think positive • Smile • Be kind If you find it difficult to remove yourself from family life and other pressures get in the habit of setting boundaries, saying no and treating yourself with respect.

Looking after you is not selfish. Sometimes it’s the best thing you can do for your family.

AND AUGUST.

and August.

admin@hearingandbalance.co.nz

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The home of swimming and water sports in Hawke’s Bay! T he Hawke’s Bay Community Fitness Centre Trust is adding to its already impressive array of facilities at the Mitre 10 Park in Hastings, with its brand new Hawke’s Bay Regional Aquatic Centre.

Set to open in early September, the Aquatic Centre, adds another dimension to the already impressive health and fitness facilities available at the Park, with public lane swimming, Hawke’s Bay’s newest Swim School and state of the art Hydrotherapy pools.

This world-class facility is built for the community with a number of programmes on offer.

The learn to swim lessons are available for all ages and abilities from babies to adults, beginners to elite. Whether you are wanting to build water confidence,

develop your technique, or swim competitively, there is something for everyone. There are memberships available for lane swimming, or combination memberships with the preexisting on-site gym - the Royston Health & Fitness Centre.

In addition, the 50m Olympic pool provides a venue for national and international swimming events as the pools are certified by FINA to World Championship level - the highest accreditation available.

The building itself provides a lot to admire with its massive proportions, high quality and efficient pool air heating, multiple changing rooms with underfloor heating, gold standard accessibility features and large entrance area with

feature viewing window into the aquatics area, to name but a few!

All of this sits alongside the EIT Institute of Sport & Health containing the Royston Health and Fitness Centre, the Sport & Health Clinic, PAK’nSAVE Hastings Sports Hall and the 13th Stag Cafe for fuelling and refuelling, or just to enjoy a coffee in a welcoming atmosphere!

There really is something for everyone at the NEW Hawke’s Bay Regional Aquatic Centre!

For Swim School registrations and Aquatic Memberships visit www.hbaquatic.co.nz or email reception@hbaquatic.co.nz.

For Gym Memberships, visit www.hbcfct.org.nz or email info@hbcfct.org.nz.

Upcoming special publications Sustainability - reduce, reuse, recycle Your Home Be part of these informative supplements shirley.randell@nzme.co.nz

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Healthy eating E

ating a variety of foods from each food group will go a long way towards meeting your daily nutritional needs.

zinc. Adults need one or more servings each day; one ‘serve’ being 2 slices cooked meat, ¾ cup cooked mince,1medium fillet of cooked fish,1chicken drumstick, ¾ cup cooked beans. Kiwi adults should choose foods, drinks and snacks lower in fat, salt and added sugar.

Use cooking methods such as grilling, baking, microwaving or air frying in preference to frying.

Fruit and vegetables provide carbohydrates, fibre, vitamins and minerals, making them the perfect snack food. Adults need at least two servings of fruit and three of vegetables every day, with a serve being the amount that fits into the palm of your hand.

Breads and cereals are high in carbohydrates. Wholegrain or wholemeal is also be a great source of fibre, vitamins and minerals. Adults need at least six servings each day. A ‘serve’ is approximately 1 roll, 1 medium slice of bread, ½ cup cooked porridge, ½ cup muesli, 1 cup cooked pasta or rice.

Milk and dairy products are good sources of protein and calcium. Adults need 2-3 serves every day. A ‘serve’ is 1 cup of milk, 1 carton of yoghurt, 2 slices of cheese or 2 scoops of ice cream.

Reduced or low fat options are lower in fat and saturated fat, but have higher calcium and protein, so make good

The ideal, balanced main meal choices all round.

Lean meat and alternatives including skinless poultry, seafood, eggs, dried peas, beans and lentils are great sources of protein and provide important vitamins and minerals such as iron and

Treasure family time F amily life this century is a far cry from the life that might have been experienced before TVs, computers and mobile phones became an essential part of our lives.

Often these days the time available to spend together as a family is restricted to evenings and weekends.

Spending quality time together is advice often given and it’s true that no amount of money or success can take the place of time spent with your family.

Doing things together inevitably forges stronger emotional bonds, can strengthen children’s self-esteem and can lead to happy memories that will last a lifetime.

Spending time together doesn’t mean that it need be expensive, far from it as there are heaps of things to do that don’t cost money, rather just an investment in time. You might set aside an evening a week to dine together without distractions like phones and the TV. Weekends are the perfect opportunity to get out and about if the weather is good or to do things together indoors if it’s wet or cold. You needn’t go far and could stay in the garden, maybe each child

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could have a small garden of their own to nurture flowers and vegetables.

Cooking is an activity that children of all ages can be involved with whether stirring cake mix, decorating gingerbread men or making a meal.

Whatever the weather parks offer great opportunities to play ball games, hide and seek, take the dog for a walk and generally let of steam.

Half your plate should contain nonstarchy vegetables like capsicum, broccoli or salads. One quarter of your plate should consist of carbohydrate: noodles, pasta, rice, bread, or starchy vegetables such as potato and kumara. One quarter of your plate should be protein: eggs, meat, nuts and seeds, beans, cheese, chicken or fish.

The region now has a wonderful choice of cycle trails that are well signposted and take riders through a variety of land and seascapes-perfect for exploring further afield and getting exercise as a family.

Colder days and winter lend themselves to a range of activities including board games, puzzles and doing arts and crafts together. There’s a wealth of ideas, inspiration and free downloads available on the internet.

HAWKE'S BAY'S ORIGINAL PILATES STUDIO FOR EVERY BODY WWW.THEWORKS.NET.NZ 19

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