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Warm salmon and couscous salad

Have your comfort food and still feel comfortable with this low fat chicken and veggie lasagne. Yum!

Ingredients:

*130g packet flavoured couscous

*200g piece hot-smoked salmon, flaked

*2 cups baby spinach leaves

*1 cup cherry tomatoes, halved

*1 lemon, juiced and rind finely grated

Instructions:

1. Place couscous in a large bowl and cook according to packet directions. Once cooked, use a fork to fluff up.

2. Add all other ingredients to bowl and mix well to combine. Serve warm or cold.

Variation: for a cheaper version, replace salmon with a can of tuna or salmon in natural spring water.

Recipe Information:

Portions: 2

Time to make: 10 minutes

Total cost: $16.00 / $8.00 per serve

*No dairy

*High fibre

*Low fat

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz.

25 minute calorie blasting workout

All you need for this low impact, calorie-blasting workout is 25 minutes worth of park, pavement or backyard to blitz around!

The basic idea is to run/walk for 25 minutes, switching pace every 5 minutes as below. Perfect for those of us who never set foot in a gym!

Moderate walk (3 m/ph)

Moderately fast walk (3.5 to 4 m/ph)

Power-walk or job (4.5 to 5m/ph)

Moderate walk (3m/ph)

Power-walk or jog (4.5 to 5m/ph)

Moderate walk (3m/ph)

Power-walk or jog (4.5 to 5m/ph)

Moderately fast walk (3.5 to 4m/ph)

Moderate walk (3m/ph)

 

Workouts from www.fitnessmagazine.com. Click here for more great workouts.

Butt sculpting workouts

Tried everything to get your butt in shape? Time to give these killer butt sculpting workouts a go!

Lift It: Carving Curl (Targets gluteus maximus and hamstrings)

Step 1. Lie facedown on floor with head on folded arms, squeezing a 1-pound dumbbell or rolled-up towel behind bent left knee, foot flexed. Tuck pelvis to flatten out low back.

Step 2. Lift bent left leg a few inches off floor; lower. Do 20 reps.

Step 3. Switch sides, repeat.

 

Trim It: Clamshell (Targets glutei maximus, medius, and minimus)

Step 1. Lie on right side and bend knees 45 degrees so they are in front of you; lift feet 12 inches off floor.

Step 2. With heels together, raise left knee so it points up (clamshell position); lower knee. Do 10 reps.

Step 3. Return to clamshell; keeping left knee raised, extend and then bend left leg 20 times. Return to clamshell, do 10 pulses (lift and lower left knee by 1 inch). Switch sides; repeat.

 

Workouts from www.fitnessmagazine.com. Click here for more great workouts.

Alcohol: how much is REALLY too much?

Q. What’s your take on alcohol? I feel like I’m always hearing something different about how much you should or shouldn’t drink!

A. Yes, we often hear conflicting stories about health in the media which can make it tricky to figure out if we are doing the right things.

At the risk of sounding like a broken record, along with many other aspects of health and nutrition, moderation of alcohol is key. In an ideal world optimal alcohol consumption would be almost nothing, however, a more balanced approach to our intake is more realistic as many of us like to enjoy the occasional glass of wine with friends over dinner or celebrate a special occasion with a glass of bubbles!

The Alcohol Advisory Council of New Zealand recommends no more than 2 standard drinks per day and 10 per week, with at least 2 alcohol free days to reduce your long term health risks. Another thing to be aware of is the size of a standard drink is probably a lot smaller than you think. 1 standard drink is equal to: 100ml of wine, 30ml of spirits or 330ml of beer.

Also, at 29 kilojoules per gram, alcohol is very energy dense and nutrient poor. Think of alcohol as empty kilojoules - it pays to steer clear if you are trying to watch your weight. Not to mention the other detrimental effects alcohol can have on your health, such as increased rates of dementia, increased blood pressure, increased risk of cancers - particularly oral and breast - deterioration of the liver, and increased fat around the stomach area, which is associated with type 2 diabetes.

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Low fat bacon and spinach pasta

This creamy pasta is surprisingly low in fat, and can easily be made vegetarian or gluten-free.

Ingredients:

*2 3/4 cups penne pasta

*1 bunch spinach, washed, trimmed

*225g lean bacon, trimmed, sliced

*4 spring onions, sliced

*375ml can light evaporated milk

*3 teaspoons cornflour

Instructions:

1. Cook penne following packet directions. Drain. Return to saucepan. Steam spinach in a separate saucepan (or microwave) until tender. Squeeze out moisture, chop and add to pasta.

2. Meanwhile, cook bacon in a frying pan for 4-5 minutes over a medium heat. Add onions and cook for 2 more minutes.

3. Combine 1/4 cup evaporated milk with cornflour. Add to bacon with the remaining evaporated milk. Stir until mixture thickens. Add pasta and spinach to pan and stir until heated through. Serve.

Recipe Information:

Portions: 4

Time to make: 40 minutes

Total cost: $10.36 / $2.59 per serve 

*High calcium

*Low fat

*Make it gluten-free: use gluten-free pasta, bacon and cornflour

*Make it vegetarian: substitute a veggie or two (e.g. mushrooms) for the bacon

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz.

Why can’t I lose weight?

Working out, eating healthy and STILL not losing weight? These small changes could make a big difference!

You might actually be eating too little. When our bodies don’t get enough fuel, our metabolism actually slows to conserve energy. Contrary to popular belief, skipping meals and eating a diet too void of fat and other essential nutrients is actually detrimental to weight loss.

Tip: Eating regular, balanced meals will not only keep your metabolism efficient, it’ll also help you avoid the binge eating that often follows on from skipping/skimping on meals.

Eating the right kind of calories. Calorie counting can actually be quite unhelpful when you’re trying to lose weight - something might be low in calories but void of nutritional value. Eating foods that are full of the right kinds of good fats and nutrients is essential to maintaining a healthy body weight, and weight loss if you’re overweight.

When it comes to exercise, quality not quantity is key. You don’t have to spend hours a week exercising to lose weight. A combination of cardio, toning work (e.g. pilates, weight resistance work) and healthy eating will put you on the right path to a healthy body weight, and weight loss if you’re overweight.

Remember: We all respond to exercise and diet differently so it can be helpful to talk to a doctor or nutritionist about changes you can make to help you get to a healthy weight.

 

For more Personal Trainer articles click here.

Eat right, avoid flu!

Q. Every winter I always get sick with colds and they last forever! How can I try and avoid them?

A. Firstly, a few simple things like making sure you regularly blow your nose and wash your hands can help stop the spread of germs.

Nutritionally, you want to make sure your body is in top fighting form by eating nutrient dense foods. Foods such as fruits and vegetables are packed with vitamins and minerals and are low in energy. However, with the colder weather we can often be tempted to reach for more energy dense foods like hot chips and pies. These foods are low in vitamins and minerals but high in energy - and often high in bad fats too - so are not the best choice, no matter the weather.

To stay fit and healthy over winter and to help keep you warm, try whipping up a big batch of soup. Start by sautéing off some garlic and onion (both great additions to any diet), then experiment by adding combinations of your favourite winter veggies. Cauliflower and white bean, kumara and pumpkin, broccoli, the list is endless!

Tip: Make a big batch of soup in the weekend, freeze it in portions, then whip them out during the week as easy lunches.

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Low fat chicken lasagne

Have your comfort food and still feel comfortable with this low fat chicken and veggie lasagne. Yum!

Ingredients:

*spray oil

*400g lean minced chicken

*1 red capsicum, finely diced

*1 onion, finely diced

*500g pasta sauce

*400g can crushed tomatoes

*1 tablespoon dried Italian herbs

*2 cups mashed pumpkin

*1 packet frozen spinach, thawed, cooked and drained

*375g fresh lasagne sheets

*450g can tomato soup

*1/2 cup grated edam cheese

Instructions:

1. Preheat the oven to 180°C. Spray a non-stick frying pan with oil. Cook the chicken mince until browned (5 minutes), breaking up lumps. Add the capsicum, onion, pasta sauce, canned tomatoes and Italian herbs. Combine and heat through.

2. Cut the pasta sheets to fit the lasagne dish. Layer the chicken pasta sauce with pasta sheets, then a layer of mashed pumpkin, then a layer of spinach. Continue this process until you finish with a layer of pasta.

3. Pour the canned soup over the assembled lasagna and sprinkle a layer of cheese on top. Bake in the oven for 30 minutes, then serve with salad.

Recipe Information:

Portions: 4

Time to make: 40 minutes

Total cost: $16.51 / $4.13 per serve 

*High calcium

*High fibre

*High iron

*Low fat

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz.

Beat winter weight gain

In winter we tend to lean towards hot, comforting food such as soups, pasta, hot desserts and creamy mash. The good news is it is possible avoid winter weight gain by listening to your body’s hunger and fullness cues!

Satiety (a feeling of satisfaction or comfortable fullness) is about feeling full, or satisfied. But there’s no rigid line we cross which says, ‘I was hungry at that point and now, after that last bite, I’m full.’ It would be helpful if there was! Satiety is much broader; it is somewhere between not feeling hungry any more and that over-stuffed, uncomfortable feeling when you can’t possibly have another bite.

The key to staying satisfied, and not putting on weight, is being able to identify when we’re actually hungry and when we’ve eaten enough.

A good way to get in touch with your body’s signals is to rate your hunger. Use the scale below to help you out. In an ideal world, we’d always rate our hunger around 3 before we eat, and 6 after we’ve eaten.

                     

It takes around 20 minutes for your brain to receive messages about what’s happening in your stomach, so eat slowly, and stop eating before you’re over-full. Do this, and continue to eat a range of fresh foods and you’ll discover it IS possible to eat the warming winter comfort food you enjoy, without piling on the kilos!

Article by Tracey Hanify for Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz.

 

For more Eating Well articles click here.

Calorie Burning Workout

This double-duty workout combines toning moves and cardio to target your shoulders, triceps, butt and legs - and burn calories fast!

Step 1. Stand with feet shoulder-width apart, a (5-10 pound) dumbbell in each hand.

Step 2. Bend elbows to bring dumbbells next to shoulders, palms facing forward.

Step 3. Lunge forward with left leg, bending both knees 90 degrees.

Step 4. Complete the circuit 2 to 3 times, doing 50 imaginary rope jumps after each move.

 

For more double-duty calorie burning exercises check out the original article at www.fitnessmagazine.com.

Low fat chicken and cashews

Whip up this low fat chicken and cashew stirfry in no time at all!

Ingredients:

*3 carrots, peeled, cut in batons

*3 skinless, boneless chicken breast fillets

*1 tablespoon olive oil

*3 tablespoons liquid honey

*2 tablespoons soy sauce

*2 tablespoons cashew nuts, crushed

Instructions:

1. Steam carrots until they’re almost cooked. Drain and set aside.

2. Cut chicken in strips. Heat oil in a non-stick frying pan and add chicken to brown.

3. Add honey and soy sauce then stir in carrots. Cook for 2 minutes.

4. Sprinkle with cashews. Serve with rice, lightly steamed spinach, and garnish with fresh parsley.

 

Recipe Information:

Portions: 4

Time to make: 30 minutes

Total cost: $12.04 / $3.01 per serve

*Dairy free

*Low fat

*Low kj

*Can be gluten-free (use GF soy sauce)

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz.

How to fit in a workout

No time to sleep, let alone exercise? Here are five ways to fit in a workout when you’re slammed!

Turn your commute into a workout. Bike, walk or run your daily commute - and don’t be afraid to take the hilly route!

Tip: If you live far from your destination, bus halfway then walk etc. from there.

Use your lunchbreak. Ignore the pull to eat at your desk and take that lunch hour to hit the gym or go for a walk. As an added bonus, you’re likely to be way more productive when you get back to work!

Multitask on the treadmill. Lifting weights while you’re walking is a great way to tone up while getting some cardio in. Just be careful not to fall off!

Instead of wine… workout! Skip happy hour and meet a friend for a walk, run or Zumba class instead!

If you work at an office… keep a set of dumbells by your desk. A few sets of dumbbell curls and overhead presses a day will do wonders for your arms!

Got a great way to squeeze a workout in on an already full day? Share it below!

 

Article adapted from www.fitnessmagazine.com. Click here for more Personal Trainer articles.

Are you getting enough protein?

Q. How much protein should I be eating and what is the best source?

A. In dietary terms there are two main categories of protein: complete and incomplete. Complete protein sources are animal products such as meat, fish, milk, cheese, eggs - these contain all nine essential amino acids. Incomplete proteins are plant based products like tofu, grains, nuts and beans, which only contain some of the nine essential amino acids. Animal products are a high quality protein source but it is important to obtain some of your protein from plant based sources as animal products can also be high in saturated fat and low in fibre.

Including some protein with low-GI foods at every meal is a good idea as it will keep you feeling full for longer. This doesn’t mean you need to go crazy when increasing your protein and cut out carbs completely like some fad diets suggest - that’s unsustainable and cuts out many other nutrients your body needs. A varied, balanced diet containing animal and plant proteins is the best long term option.

In a balanced diet protein should amount to 15-25% of your total energy. Everyone’s energy needs are different, but the average person would be getting sufficient daily protein from one serve of chicken, two serves of dairy and four slices of bread (or their equivalents).

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Eat great - on a budget!

You don’t need heaps of money to eat like a queen! These meal options are low cost, nutritious and quick to prepare - and they taste great!

Breakfast: Sardines on toast
Top with tomato and red onion, lightly sauteéd in olive oil with salt, pepper and your favourite herbs. Avocado goes great with this too!

Lunch: Udon soup
Heat a single-serve pack of udon noodles with one small pack of miso soup and your favourite mix of veggies and cubed tofu.

Dinner: Nachos
On a base of corn chips, layer vegetarian or meat chilli and grated cheese, and heat under the grill until cheese melts. Top with salsa, avocado and/or sour cream.

Dessert: Crumble
Throw 2-3 (drained) tins of fruit in an ovenproof dish. In another bowl, mix one cup rolled oats with shredded coconut and brown sugar to taste and rub through 3 tblspns slightly softened butter. Layer mixture evenly over the fruit and pop in the oven until golden. Serve with ice-cream, cream or yoghurt!

 

By Sarah Illingworth. Click here for more great recipes.

Strength training workout

Regular strength training is a great way to boost your metabolism and increase lean muscle mass - and, contrary to popular belief, won’t turn you into the hulk!

Click here for more great workouts.

Smart food shopping for flatters

Shopping for a flat can get tricky - try these top tips to keep things easy and cost efficient!

*Decide who in the flat is best to do the shopping - or work out a schedule and take turns.

*Hunt around your local food shops to find out which have the best prices on different kinds of groceries (meat, fresh fruit, vege etc.) Avoid grocery shopping at the dairy or petrol station - it can get real pricey really quick!

*If you’re going to cook together it can help to work out a cooking roster depending on who’s home for what meals. If you all tend to be out over the weekends have ‘off’ days when everyone does their own thing.

*Bulk-buy dry ingredients like pasta and rice - it can work out cheaper than buying small bags every week or two.

*Look out for specials! If you find a bargain, buy extra if you can and freeze any perishables for later.

*Keep these food essentials on hand, and you’ll always be ready to whip up a meal in a flash!

*If there are certain ‘special’ items you like but your flatties don’t want to fork out for, label them or keep them in a special spot so they don’t get mixed up with the rest of the flat groceries.

 

Article adapted from www.healthyfood.co.nz. Click here for more Eating Well articles.

Butt toning blast

Step 1. Lie facedown, propping your upper body up on your forearms. Position your hands close together in front of your face, palms down.

Step 2. Flex your feet and press heels together.

Step 3. Keeping heels together, bend both knees 90 degrees so that they slightly point out to sides, then squeeze glutes to lift knees 2 inches off ground.

Step 4. From here, slowly pulse legs an inch or two upward, leading with flexed feet, 4 times.

Step 5. Lower knees to ground, holding bent-leg position.

Step 6. Do 4 sets of 4 reps.

 

Article adapted from www.fitnessmagazine.com.

Still don’t know if carbs are ok?

Q. I keep seeing different information everywhere about carbs and whether they are good for you. Some people say no carbs after 5pm and some say no carbs ever! Can you please clear up the confusion for me?

A. First of all: carbohydrates are not the enemy! So many fad diets promote cutting out carbs completely, and yes you may lose some weight on these diets - but these types of extreme measures are not healthy or sustainable. When you cut out an entire food group you are more than likely going to be missing out on some important nutrients.

Over the years, the Western diet has become overloaded with carbs and the wrong type of heavily processed high GI carbs. It’s not unusual to find people having white toast for breakfast, white bread sammies for lunch, followed up with a big bowl of pasta for dinner - and not a green vegetable in sight!

Don’t cut out carbs completely, just make sure you choose a variety and are getting the right kind. Wholemeal and wholegrain pasta, bread and rice are all better for you than their refined white alternatives - they are higher in fibre and nutrients and are digested slower for a more steady energy level.

Don’t forget that starchy veggies such as potato, pumpkin and kumara are also carbs and they’re packed with nutrients too, so make sure you mix it up and use these as the carbohydrate portion of your meal sometimes to increase the variety.

Read this for more about eating carbs after 5pm!

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Food essentials for flatters

Keep these food staples on hand and you’ll never be stuck for a last minute flat meal!

In the pantry:
*A variety of ‘good’ carbs, e.g. rice, pasta and couscous (it literally takes less than 5 minutes to make!)
*Canned fruit in natural juice
*A jar or two of pre-made pasta sauce or similar
*Tuna (the ultimate fall-back protein option!)
*Garlic and a variety of spices, e.g. tumeric, rosemary and cinammon
*Crackers and corn chips

In the fridge:
*Butter/substitute
*Eggs
*Hummus
*Yoghurt
*Your favourite sauce (e.g. sweet chilli, tomato, chutney)
*A variety of fresh fruit and veggies - handy for last minute stir-fries and easy desserts

In the freezer:
*Protein e.g. lean mince, chicken or tofu
*Frozen veggies
*Some sort of bread option (e.g. toast, ciabatta or pita pockets)

Tip: If you’re short on time, make extra when you cook meals and freeze the leftovers in portion-sized containers.

The perfect push up

Push ups are great if you’re wanting to tone your core and upper body without bulking up too much. Follow these steps to the perfect push up!

Step 1. Lie chest down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart. Your feet should be parallel to each other and together.

Step 2. Straighten your arms as you push your body up off the floor. Keep your palms in start position and your body straight. Try not to bend or arch your upper or lower back as you push up.

Step 3. Pause for a moment then lower your body slowly towards the floor. Bend your arms, keeping your palms in start position. Keep your body straight and feet together.

Step 4. Repeat! Aim to do 10 reps then build up to 20 (or however many you want to do!)

Remember:
*Don’t drop your head - keep your neck straight.
*No sticking your butt out! Keep it in line with the rest of your body.
*Don’t rush through your reps! Slow and steady is the key to effective push-ups.

Vegetarian recipes for flatters

Whether you eat meat or not, vegetarian dishes are an affordable, nutritious option when you need to feed a flat on a budget. Here are three of our favourites!

Spicy dhal
In a large pan, lightly fry an onion with freshly chopped garlic, ginger and fresh chilli or chilli flakes. Add hot chicken or vegetable stock. When the mix starts to gently boil, add red or yellow lentils. Cook until soft. Serve with vegetables and rice. If you like, add a teaspoon of curry paste when cooking to add spice.

Veggie bolognese
Use red lentils rather than meat to make a veggie bolognese. Bring a large saucepan of water to the boil. Pour in red lentils and stir to ensure they don’t stick to the base of the saucepan. Boil lentils for 8-10 minutes or until soft. Heat oil in a medium pan and cook chopped onion and garlic until soft. Add canned tomatoes, tomato paste, a pinch of sugar and dried mixed herbs, then stir in the lentils. Season with salt and pepper to taste and simmer for about 15 minutes.

Spanish omelette
Lightly grease a baking dish and line evenly with chunks of cooked potato or kumara, along with any other leftover veggies, like broccoli, tomato and mushroom. Pour over a mixture of eggs beaten with a little milk. Top with grated cheese and bake in the oven until set. Serve with salad.

Tip: if you’re a meat-eater, throw a some chorizo in for a tasty pop!

 

Recipes adapted from www.healthyfood.co.nz. Click here for more Eating Well articles.

Best ab workout

This is the best ab workout ever! It works the abs, obliques, hips and lower back to strengthen your core and get your stomach in great shape.

Click here for more great workouts.

How to stop binge eating

Q. I’ve been trying hard to lose weight lately. I do really well and eat hardly anything and then I stuff it all up and have a big binge - how can I stop doing this?

A. Well, first off, it’s definitely not a good idea to eat hardly anything at all! It will only end up making you starving (and possibly a little cranky) and your body will think there is no more food coming so it will hold on to your fat stores and every other morsel you pop in your mouth.

Instead of worrying about what you can’t eat, focus on what you can! Concentrate on making sure you are getting a good variety of the stuff you should be eating, such as lean meats, fresh fruit and veggies, wholegrain carbohydrates and low fat dairy. Also, watch your portion sizes - your hand is a great guide for this. One clenched fist is about the size of one serve of carbohydrates, or a piece of fruit. The size and thinness of your palm (not including fingers) is one serve of meat, and a cupped hand is one serve of non-starchy veggies.

Another quick and easy tip is to keep up your water intake, especially when you’re exercising and in hot weather. If you focus on achieving a diet full of the good stuff you’ll probably find you’re full enough and therefore won’t feel like binging on junk.

So, pass on those super strict diets that are only short term solutions (and dangerous ones at that) and start planning your meals and snacks around a healthy balanced diet full of fresh fruit and veggies.

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Common exercise mistakes

Make sure you’re getting the most effective workout by avoiding these common exercise mistakes!

Relying on cardio to lose weight. For most women, aerobic exercise isn’t enough to lose weight - unless it’s accompanied by a change in eating habits. For more on that, read this.

Racing through your reps. If you’re not meeting resistance when you do weight resistance workouts, up the resistance. Quality not quantity is key here! 

Sticking to the bike for all your cardio sessions. Mix it up so you develop all your muscle groups - not just your thighs!

Doing only low intensity workouts. Walking and cycling are great, but running for the same amount of time will burn more calories - meaning that to get the most out of your workout time, running is where it’s at.

Tip: if you have health/joint problems that make running difficult, 30mins of another form of low impact cardio five times a week is recommended for general good health.

Skipping the warm up. Warming up is a crucial part of any workout as it kickstarts your blood flow and gets your muscles ready to move - meaning your workout will be more effective, and you’ll be less prone to muscle strain etc.

 

Article adapted from Fitnessmagazine.com.

Quick and easy snacks

Short on time and money? These quick and easy snack ideas are nutritious and delicious but won’t break the bank!

*Sushi rolls. Next time you have rice with your dinner cook a little extra and have it the next day with avocado and tuna, wrapped in a sheet of seaweed. You can buy seaweed at most supermarkets, and Asian markets often sell them pretty cheap.

*Hummus. Blend a can of chickpeas in a food processor with a clove or two of garlic, a tablespoon of tahini, and olive oil and lemon juice to taste - and voila! Experiment with different flavours till you get a mix you love. This is great to have in the fridge as a nutritious, delicious snack option.

*Rice cakes. A great base for any topping - and a good back up for days you run out of bread! SunRice square rice cakes are great with savoury and sweet toppings, and they’re full of goodness just on their own. Win some here!

*Stewed fruit. Fruit a little past its use by date? Chop it up and simmer until soft in enough water to just cover it. Throw in a few spices (cinnamon and nutmeg are always good) and sugar to taste - and a little wine if you’ve got some that needs using - while it’s simmering and you’ve got a tasty snack, dessert or cereal topping.

Click here for more quick and healthy snack ideas!

Jump rope cardio workout

This 10-minute jump rope workout is a fun form of cardio - grab a skipping rope and get into it!

Click here for more great workouts.

Easy inner thigh tone-up exercises

Tone your inner thighs with this easy at-home workout! Here’s how it’s done:

Step 1. Pressing palms together in front of chest, straddle the seat of a chair so that legs are wide with feet planted on ground on either side, toes turned out slightly.

Step 2. Lower into a squat, briefly sitting in chair, then jump up and out of the squat to bring feet together in front of chair as you stand up. (MAKE IT EASIER: Remain in straddle position, pulsing up and down to get in and out of seat.)

Step 3. Jump back, opening legs wide to return to straddle position.

Step 4. Do 3 sets of 10 reps.

 

Article adapted from Fitnessmagazine.com. Click here for more great workouts!

Multivitamins vs food: which works best?

Q. Are multivitamins really that helpful? I’ve been thinking about taking one but only if they actually work!

A. Multivitamins can be helpful for some people but not everyone needs to include them as part of their diet. If you are getting a healthy balanced diet with lots of variety then I would say don’t waste your money! You can’t plod along eating junk and then expect a multivitamin to make up for a poor diet. 

Vitamins and minerals in the foods you eat are a lot easier for your body to absorb than the ones in the supplements. They also work together with other vitamins and minerals - for example, vitamin C increases iron absorption, so combining kiwifruit (or another vitamin C-rich fruit) with iron-fortified cereal will make sure you get the best out of both!

Different foods are rich in different nutrients so it’s important to get a bit of everything - even though blueberries may be the latest ‘super-food’ it pays to mix it up with other fruits and veggies to ensure you are getting a range of vitamins and minerals.

Also, rather than self-diagnosing and potentially wasting money on a multi-vitamin, talk to your doctor and they’ll be able to advise as to whether you should take a supplement.

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Healthy eating tips for first time flatters!

Going flatting for the first time can be a whole lot of fun - and a steep learning curve. Learning how to put together a healthy meal is essential now mum isn’t doing it for you!

 

These are the building blocks of a healthy, balanced meal:

*Carbs. Low GI, wholegrain sources like brown rice, pasta, potatoes and wholegrain bread are an important source of slow burning, low GI energy. Start off with a quarter plate (handful) size portion, and have another serve if you’re still hungry.

Tip: Mix things up and try a grain like couscous, quinoa or bulghur wheat instead of your usual carb component.

*Protein. A serve of protein is also essential for good energy. Good sources include fish, lean meat and eggs, while tofu and legumes like chickpeas, lentils and beans are good vegetarian sources.

*Vegetables. Half a plate of vegies (one or two handfuls) is a good start for a healthy meal. Fresh vegies are always good, but frozen will do if you don’t have any on hand.

*Some fat. A small amount of healthy fats are important for your body. Good sources include olive, canola or rice bran oil to cook in, or avocado and oily fish like salmon (or sardines if you’re on a budget!)

These recipes are great to have up your sleeve as easy, affordable and healthy meal options.

 

Inspiration from www.healthyfood.co.nz. Click here for more Eating Well articles.

Butt Burner

This at-home workout both firms your butt AND works your abs. All of a sudden finally breaking out the ‘kini doesn’t seem so scary! Give it a go!

Click here for more great workouts.

Flatting? Try these easy recipes!

These three recipes are great to have up your sleeve when you’re flatting! Keep the ingredients on hand and you’ll never be short of a healthy last minute meal option! 

Healthy stir-fried rice
Heat a small amount of oil in a large wok. Beat a couple of eggs (approx 1 per person) and add a splash of soy sauce. Gently scramble the eggs in the wok until they are just soft. Add cooked rice, peas, sliced spring onion and your choice of meat, fish or tofu. 

Tip: experiment with flavour combinations e.g. garlic and ginger, sweet chilli or lemongrass to give your stir-fry its own unique zing!

Fish and chips
Rub your choice of fish with green curry paste before cooking. Bake, grill or fry in a teaspoon of oil and sprinkle with chopped cashew nuts, chopped coriander and a squeeze of lime juice when cooked. Great with homemade potato wedges and stir-fried vegies.

Bolognese
Heat onion and garlic in a pan. Add lean mince and cook until golden brown. Add a dollop of tomato paste, canned tomatoes, a pinch of sugar and some dried mixed herbs. Use this as a base for spaghetti bolognese, lasagne or add a can of chilli beans for a Mexican twist! Serve with pasta or rice and mixed vegetables.

Recipes from www.healthyfood.co.nz.

 

Click here for more Eating Well articles.

Lose those love handles!

Cute as they sound, ‘love handles’ just… aren’t. Combine this simple workout with regular cardio sessions and limit your intake of treat foods and your muffin top will soon be a thing of the past!

Step 1 Stand with your feet hip width apart, and your knees relaxed.

Step 2 Twist your torso to the left, keeping your lower body in start position. As you turn, punch in the same direction with your right arm.

Step 3 - Twist in the opposite direction, this time punching your left arm across your body.

Step 4 - Do 20 of these (40 punches total), then break. Work your way up to three sets.

Tip: Combine healthy eating habits with regular exercise and you’ll see results much faster!

 

Click here to check out more great workouts.

Cardio just not cutting it?

For most women, a hardcore cardio routine isn’t enough to kickstart weight loss on its own - meaning you can workout like a maniac but if you don’t adjust your eating habits you might still struggle to lose weight!

As a general rule, weight loss occurs when we use more energy than we consume - so reducing your calorie intake and exercising regularly is a winning combination if you want to lose weight.

Rather than struggling to function because you’re working out more and trying to eat less though, continue to eat according to your hunger and fullness but opt for low calorie foods that are fresh and of good quality. It could be as simple as adding a wholegrain like couscous or bulghur wheat to a salad instead of having a side of white bread (i.e. you don’t have to go hungry!) 

More tips for maximising your cardio workout:
*Keep lots of healthy snack options on hand so you don’t end up eating junkfood because you’re ravenous.
*Avoid too much sugar and choose fresh, unprocessed foods as much as possible.
*Make sure you’re getting enough iron, protein and good fats.
*Drink lots of water.
*Watch your portion sizes but eat regularly throughout the day.

All the above will combine to help keep your energy levels stable and boost your metabolism, encouraging a healthy rate of weight loss and ensuring you’re getting the most out of your cardio workouts!

 

Click here for more Personal Trainer articles.

Is it being vegetarian actually better for you?

Q: A lot of my friends have started becoming vegetarians. Some of them say it’s healthier to not eat meat - is this true?

A: People are vegetarians for all sorts of different reasons. Some people choose not to eat meat for ethical or health reasons, or because of their religious beliefs or environmental concerns. However, no matter what the reason, it is important to realise that being a healthy vegetarian is not as simple as cutting out meat from your diet.

A vegetarian diet is not necessarily healthier than a diet containing meat. A vegetarian diet doesn’t rule out chips, lollies, fizzy drinks and other junk foods - in fact, you actually need to make more of an effort to make sure you’re getting the right amounts of vitamins and minerals! Making sure you have enough iron in your diet is a common challenge for vegetarians. Without enough iron you can feel tired and irritable, not to mention be at risk of anaemia. Even if you only cut out red meat you are significantly reducing the amount of iron in your diet and it’s important to make sure you start to include vegetarian sources of iron rich food such as beans, oats and broccoli.

All and all, if you are thinking about giving vegetarianism a try make sure you make your decisions based on what you believe in and want to do - not just because your friends are doing it. A great place to start if your not to sure is by having something like ‘Meat-free Monday’. It can be fun to get your family in on it too, thinking of different recipe ideas for lunch and dinner even having turns at who can cook the best vegetarian meals!

 

By Kate Wilson. Click here to meet Kate and find out more about her nutrition practice.

Meet Kate!

Kate Wilson is a nutritionist with a passion for showing people how to get the most out of their body through food, nutrition and exercise. She enjoys all aspects of food, from growing it in the garden to preparing it on the plate. Studying Nutrition at Massey University was a natural progression for Kate, after some research, and finding that New Zealand is leading global trends in this field. Kate has launched into her career with gusto!

 

Click here to visit Kate’s website and here to like her on Facebook!

Healthy lamb kebabs

Lean red meat is a great source of iron - not to mention delicious! Give these cheap and easy lamb skewers a try!

Ingredients:

*800g diced leg of lamb, fat-trimmed

*6 cloves garlic, crushed

*2 tablespoons Moroccan spice mix (chermoula)

*3 tablespoons chopped fresh parsley

*12 cherry tomatoes

*2 cups low-fat natural yoghurt

*3 tablespoons chopped fresh mint

*1 lemon, juice

Instructions:

1. Place lamb, garlic, spice mix, parsley and half the lemon juice in a bowl. Leave in the fridge to marinate for 1 hour, or overnight.

2. When ready to cook, heat a griddle pan or grill to high. Pierce 1 tomato onto each skewer. Remove lamb from marinade and push pieces onto skewer. End kebab with another tomato. Grill for 5-6 minutes, turning skewers occasionally to cook evenly. For pink lamb, cook for 3 minutes. Cook for 5 minutes for well-done.

3. While lamb is cooking, make dressing: combine yoghurt, mint, the remaining lemon juice and seasoning (if preferred). Keep chilled until serving. Serve with the lamb.

Recipe Information:

Portions: 6

Time to make: 30 minutes

Total cost of all ingredients: $21.90 / $3.65 per serve

*Low kilojoule

*Low sodium

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Sick of overeating when you’re out?

You’ve heard about social smoking, but do you ‘eat socially’ as well? Sounds silly - especially because eating is a really social thing! - but if you find you always overeat when you’re in social scenarios, here are a few tips. 

*Try to be consistent with what and how much you eat, whether you’re at home or hanging with friends.

*If you find it hard not to graze when food’s in front of you, and always end up overfull because of it, move away from the food once you’re satisfied and do something else (e.g. help with the dishes, or even go to the bathroom!) to mark the fact you’ve finished your meal in your head.

*No room for dessert, or didn’t get to try something you wanted? Be a little cheeky and ask if you can take some home to try later!

*Don’t be too hard on yourself! Think of food as a source of nourishment rather than simply something that’s going to make you either gain or lose weight, and you’ll be less likely to either deprive or overstuff yourself.

*Avoid an ‘I deserve!’ mentality. If your body’s telling you it’s gonna pop if you have another bowl of dessert, don’t keep pushing it - it deserves to be treated, but it also deserves to be looked after!

 

Click here for more Eating Well articles.

Strength and stretching dumbbell workout

Grab a pair of dumbbells and give this full body strength and stretching workout a go! It caters to people of all fitness levels - just follow the beginner, intermediate or advanced trainer depending on where yours is at.

Click here for more great workouts.

Healthy Couscous Salad

Chargrilled vegies give this healthy couscous salad a tasty twist. Easy to make too - give it a try!

Ingredients:

*3/4 cup couscous

*3/4 cup vegetable stock

*1 cup chargrilled vegetables

*1/2 x 400g can chickpeas, rinsed and drained

*1 spring onion, sliced

*50g lean honey roast ham, diced

*1/4 cup sultanas, chopped

*1/4 cup dates, chopped

*4 tablespoons oil-free French dressing

Instructions:

1. Chargrill vegetables under a preheated grill for about 10 minutes until skins are charred. Cool before preparing for salad.

2. Place couscous in a bowl and add hot vegetable stock. Cover with a lid and leave to stand for 10 minutes.

3. After 10 minutes, fluff with a fork, then add chopped vegetables, chickpeas, onion, ham and dried fruit. Mix well. Add dressing. Spoon mixture into a sealed container and keep chilled until serving time.

Recipe Information:

Portions: 2

Time to make: 25 minutes

Total cost of all ingredients: $5.70 / $2.85 per serve

*High fibre

*Low fat

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Healthy summer lunch

This mozzarella, avocado and tomato bruschetta makes a great healthy summer lunch (or anytime!) option. Give it a try!

Ingredients:

*4 tomatoes, chopped

*1 clove garlic, crushed

*2 tablespoons olive oil

*1/2-1 teaspoon fennel seeds

*pepper, to season

*1 large ciabatta loaf

*1 avocado, stoned, sliced

*6 lean ham slices

*1 small buffalo mozzarella, sliced

*salad leaves

Instructions:

1. Combine tomatoes, garlic, oil and fennel. Season with pepper.

2. Open ciabatta. Cut each half into four pieces then toast or grill bread until it begins to char.

3. Top each piece of bread with tomato mixture, avocado, ham and cheese. Serve with salad leaves.

Recipe Information:

Portions: 4

Time to make: 20 minutes

Total cost of all ingredients: $17.60 / $4.40 per serve

*High fibre

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Why it’s important to take time out

Our bodies are incredibly intelligent, and they’re designed to restore and heal when we need it. Unfortunately many of us tend to feel guilty about taking time out and ignore our bodies’ cues, even though we might be exhausted.

In reality, taking time out to relax is really important. It reinvigorates us and gives us energy - making us more efficient and effective, not to mention happier! Dr Frank Lipman is an New York based doctor who believes many illnesses in the Western world occur as a result of humans pushing themselves beyond the point of exhaustion in an attempt to keep up with an increasingly busy world. He calls it, simply, being ‘Spent’.

As Dr Lipman explains it, “With the rise in technology in the last 40 or 50 years, we have begun to live more and more out of sync with [nature’s] fundamental rhythms and continually give our bodies the wrong cues. For instance, we spend too much time indoors and have too much artificial light at night; we are typically either [inactive] or over-exercising; and we rarely experience nature’s rhythms.”

“When someone is Spent, the body is doing everything it can to indicate that it is time to slow down, rest, detoxify, repair, replenish, and restore.”

Summer is a great opportunity to relax and give our bodies a chance to restore. Click here for some of Dr Lipman’s tips for how to do so and avoid feeling Spent.

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too.

Click here for more Body Advice articles.

How to avoid exhaustion

Dr Frank Lipman is an New York based doctor who believes many illnesses in the Western world occur as a result of humans pushing themselves beyond the point of exhaustion and ending up ‘spent’. Here are some of his tips for avoiding exhaustion.

Get some natural light during the day by going for a walk, preferably in nature.

Keep a consistent daily schedule. Try to get up at the same time every day, regardless of what time you go to bed.

Have an ‘electronic sundown’. At around 10pm [or a time that works with your schedule], turn off your computer, TV and all electronic equipment to give your mind a chance to start winding down.

Darken your room completely. Each little bit of light can stop your melatonin levels from rising, which our bodies need to induce sleep and to reach the deep restorative sleep they require, so turn off or cover any lights on your alarm clock, cell phone charger and laptop etc. If you can’t darken your room, wear an eye mask.

Eat in accordance to your body’s rhythms. Since our metabolism tends to peak at midday, it’s better for our bodies to have a bigger breakfast and lunch and smaller dinner. Eat good fats and protein for breakfast because that is what your body needs for fuel during the day. Healthy smoothies are a great way to get both of these into your diet.

Adapted from this Huffington Post article. For more I totally recommend picking up a copy of Dr Lipman’s book ‘Spent: End Exhaustion and Feel Great Again’. 

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too.

Christmas Berry Dessert

Top Christmas off in style with this low fat, melt in your mouth berry dessert. Delish!

Ingredients:

*1 1/2 cups frozen raspberries

*1/2 cup frozen blackcurrants

*4 tablespoons castor sugar

*2 x 150g tubs 99% fat-free vanilla fromage frais (we used Frûche)

*1 1/2 cups low fat natural yoghurt

*16 (32g) ready-made mini meringues

Instructions:

1. Place fruit in a nonstick pan with sugar. Heat until juices begin to run and fruit is softened.

2. In a bowl, mix fromage frais and yoghurt together. Crush meringues and add to yoghurt mixture.

3. Roughly stir in fruit, then spoon into individual serving glasses. If possible, chill for 30 minutes before serving.

Recipe Information:

Portions: 6

Time to make: 20 minutes

Total cost of all ingredients: $7.80 / $1.30 per serve

*Low fat

*Low kilojoule

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Surviving Christmas eating

Christmas is definitely no time to watch the scales, but how do you avoid waking up on Boxing Day feeling like a turkey yourself?!

It’s summer, eat like it!
The upside of having Christmas in summer is that we don’t have to eat like it’s winter! Fire up the BBQ instead, and try including seafood, delicious salads and your favourite summer fruits alongside (or instead of) the usual Christmas fare.

Slow down… and taste the turkey!
Instead of loading up your plate, serve up smaller portions, and then go back for more if you still want it. Savour the meal, and you’ll be less likely to overeat - and you might actually enjoy dessert!

Eat big… at lunchtime.
Instead of a huge night meal, try and eat your main Christmas meal earlier in the day. It’ll give your body a chance to digest and use the calories you’ve fed it, and you can always snack at night if you’re still hungry.

Remember, it’s not just about the food!
There’s more to Christmas than what’s on your plate - make the most of the chance to hang out with family and friends, and keep active! Resist the urge to vege on the couch, your mouth full of trifle: get up, get out and enjoy the day!

Go easy on the alcohol.
It’s easy to drink endlessly on a day like Christmas, especially if you’ve got stuff happening all day, but pace yourself and drink lots of water and you’ll be less likely to end up sluggish, bloated and hungover.

Click here for more healthy Christmas alternatives.

 

Click here for more Eating Well articles.

Healthy Christmas alternatives

Your holiday food choices don’t have to be ‘naughty’ to be nice! Here are some tasty Christmas treats that are good for you too:

To snack on
*Hummus, served with pita bread and vegie sticks
*Edamame
*Your fave dried fruit and nut combo ( we love figs with walnuts and almonds with cranberries!)

Main dish
*Seafood (salmon, scallops, mussels…)
*Vegie kebabs or this barbecued vegies recipe
*This quinoa salad

On the sweet side:
*Sorbet and summer fruits (strawberries, melon, kiwifruit, cherries…)
*This low fat passionfruit cheesecake
*This apple crumble (serve with frozen or regular yoghurt)

Any other ideas for healthy Christmas options? Share them below!

 

Click here for more tips on surviving Christmas eating.

Click here for more Eating Well articles.

Easy vegetable pasta

This vege pasta makes use of everyday ingredients, making for an easy, affordable and healthy meal!

Ingredients:

*1/2 cup spiral pasta

*1/2 cup four-bean mix

*1/2 cup corn kernels

*1/2 x 325g tub fresh tomato pasta sauce

*shaved Parmesan cheese, to serve

*torn fresh basil, to serve

Instructions:

1. Cook pasta following packet directions. Drain, return to pan and add beans and corn.

2. Heat sauce over a medium heat. Add sauce to pasta and toss until well combined. Top with Parmesan and basil. Serve with a green salad.

Recipe Information:

Portions: 1

Time to make: 15 minutes

*Gluten-free (or can be made gluten-free by using gluten-free pasta and sauce)

*High fibre

*High iron

*Low fat

*Vegetarian

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Are you getting enough iron?

Iron is essential for maintaining good energy levels and brain function and a strong immune system - if we don’t get enough it can lead to anaemia (iron deficiency), something women are particularly at risk of.

Signs your iron levels might be low include:

*Tiredness
*Weakness
*Dizziness/lightheadedness
*Poor appetite
*Irritability
*A shorter attention span
*Pale skin

There are two different types of iron: haem and non-haem iron. Haem iron is found in red meat, liver, poultry and fish and is easy for the body to absorb. Non-haem iron is found in fortified cereals, eggs, and certain plant foods and is not as easily absorbed. Vitamin C and animal proteins improve our ability to absorb iron, so combining vitamin C rich foods, and/or a good source of animal protein (e.g. lean red meat or fish) with non-haem foods is an easy way to boost your iron intake.

Good sources of iron include:
*lean red meat
*dark poultry (turkey, chicken thighs etc.)
*eggs
*tofu
*enriched grains
*chickpeas/hummus
*dried fruits like figs
*leafy green vegetables like spinach
*iron-fortified breakfast cereals

Tip: Caffeine inhibits our ability to absorb iron, so avoid drinking coffee or tea and other caffeinated drinks with meals as much as possible.

 

Think your iron levels might be low? Take our quiz to find out more!

Click here for more Eating Well articles.

Barbecued vegetables

Courgettes are a great summer vegie, and they’re so easy to prepare - give this delicious recipe a try!

Ingredients:

*4 courgettes

*2 cloves garlic

*1 onion

*1/2 cup fresh mozzarella, sliced

Instructions:

1. Slice courgettes thinly lengthwise, and slice onion into thin slices. Chop garlic roughly.

2. Heat barbecue grill to a medium heat, and toss on vegies. Keep them moving around for a few minutes, until courgettes and onions soften. Turn barbecue off and leave to cool for a few minutes. Then add mozzarella slices and toss everything together with tongs, so mozzarella melts slightly.

3. Garnish with salt and pepper, and serve straight away as a side dish with barbecued meat or fish.

Recipe Information:

Portions: 2-3

Time to make: 15 minutes

*Vegetarian

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Healthy Breakfast Ideas

In our books, breakfast is one of the best, most interesting meals of the day! Check out these healthy and delicious breakfast ideas. 

*Wholegrain toast with your favourite topping (try combos like avocado and tomato or banana and honey)
*Good old Weet-Bix or another low fat, high fibre cereal. Add fruit and/or yoghurt if you’re hungry.
*Hummus and pita bread or vegies (who says you can’t have it for breakfast?!)
*Bircher muesli/porridge with honey and fruit.
*One or two eggs on toast, scrambled with veggies if you’re extra hungry!
*Low fat cottage cheese and fruit.
*Fresh fruit salad with yoghurt and/or nuts.

Tip: Vitamin C helps our bodies absorb iron from cereals, a great reason to have a glass of orange or grapefruit juice or fresh fruit (like oranges, kiwifruit or strawberries) with your cereal.

What’s your favourite weekday breakfast? Discuss below!

 

Click here for more Eating Well articles.

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Healthy challenge: breakfast

Sounds obvious, but while you sleep your body ‘fasts’, and when you wake up it needs to refuel. ‘Breaking the fast’ and refuelling with a good breakfast is really important if you’re going to function well in the day!

Our top three reasons to eat a good breakfast:

*It helps you focus and work better.
*It controls mood and energy swings by kickstarting your metabolism, stabilising your blood sugar levels and giving you the energy you need to get through the day.
*You’ll be less likely to dash to the snack machine later in the day for a high sugar or high fat snack.

Click here for healthy, nutritious breakfast ideas.

Mornings can be a rushed time for many of us, but by taking a moment to give your body quality fuel you’ll be setting yourself up for the day ahead. Here are some ideas for getting a healthy, nutritious breakfast in if you have to eat on the run:

*Keep your cupboard, fridge and fruit bowl stocked with healthy breakfast options.
*Instead of falling back on pastries and other high fat, low fibre counter food when you stop for your morning coffee, keep a stash of low fat bran and fruit muffins in your freezer you can throw in the microwave while you’re getting ready for work.
*Keep a box of high fibre, low fat cereal at work if you’ve no option but to eat at your desk.
*Have a bag of dried fruit and nuts in your car/handbag for emergency snacking.

For more healthy breakfast ideas read this.

 

Click here for more Eating Well articles.

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Healthy prawn cocktail

This healthy spin on a classic prawn cocktail makes a great summer lunch or dinner option. 

Ingredients:

*2 grapefruit

*1 small or 1/2 large iceberg lettuce

*1 avocado, peeled and sliced

*1 large chunk cucumber, peeled into thin strips (stop at the seeds)

*1/2 cup unsweetened natural yoghurt

*1 tablespoon sweet chilli sauce

*2 cups (around 200-300g) large cooked prawns, heads removed

*1 large handful fresh mint, roughly chopped

Instructions:

1. Cut the skin from the grapefruit, then cut the flesh into segments, catching the juice into a large bowl as you go. Cut the outer leaves of the lettuce into strips and add to the bowl with the grapefruit, avocado and cucumber. Mix everything together.

2. Put the yoghurt into a separate bowl with the sweet chilli sauce, prawns and half the mint. Mix well.

3. Arrange the remaining smaller lettuce leaves onto a platter or individual plates. Spoon over the grapefruit mixture, then top with the prawn mixture. Scatter over remaining mint and serve.

Recipe Information:

Portions: 4

Time to make: 15 minutes

Total cost of all ingredients: $17.73 / $4.43 per serve

*Gluten-free (or can be - check your yoghurt and chilli sauce are gluten-free brands)

*Low kilojoule

*Low sodium

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

High fibre diet foods

There’s nothing worse than an unhealthy colon, and one way to ensure yours is in good working order is to include plenty of fibre in your diet.

It doesn’t have to be as boring as it sounds! As well as all the obvious options - like prunes, bran and wholegrain foods - there are many other high fibre foods that make great snacks or provide the base of an interesting meal! And, as many high fibre foods are also low in fat, they make a great base for a low fat diet.

Boost your fibre intake with these low fat, high fibre foods:

*Cereal with fresh or stewed fruit

*Low fat bran muffin (have a piece of fruit with it for an extra dose!)

*Fruit salad

*Wholegrain bread

*Grated carrot, kale and apple salad, topped with chopped prunes

*Beans - throw them in a salad, or have them on toast!

*Potatoes (leave the skin on)

*Dried fruit

*Brown rice and wholemeal pasta

*Couscous and quinoa

*Lentils

 

Tip: Fruit and vegies are generally high in fibre and low in fat - another reason to get your 5+ a day!

 

For more on fibre and how to get more in your diet, check out this article on Healthyfood.co.nz

Low fat Lemonade Scones

These ‘honey and soda’ scones are a low fat version of traditional lemonade scones - they’re better for you, and taste just as good!

Ingredients:

*4 cups self-raising flour

*1 cup soda water

*1 cup evaporated milk

*2 tablespoons runny honey

Instructions:

1. Preheat oven to 180°C. Sift flour in a bowl. Add soda water, evaporated milk and honey, and stir gently until just combined into a soft dough.

2. Turn dough onto a board. Don’t overwork it, or scones will be heavy. Gently pat dough into an even thickness. Cut in squares, or use a cutter to make rounds.

3. Bake for 10-15 minutes, until risen and golden on top. Serve warm with jam.

Tip: If you have a pizza cutter, use this to divide the dough for your scones. It works perfectly and makes for nice, light, high scones!

Recipe Information:

Portions: makes 16

Time to make: 20 minutes

Total cost of all ingredients: $4.80 / $0.30 per serve

Variations:

*For date and lemon scones, omit the honey, and add 3/4 cup chopped dates and zest of 1 lemon. Glaze the top of the scones with a mix of leftover evaporated milk and honey.

*For tasty savoury scones, use 3/4 cup evaporated milk and 250ml lite beer. Add 2 tablespoons grated parmesan and 1/4 cup grated edam cheese.

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Benefits of Omega-3

Some of the known health benefits of omega-3 essential fatty acids include reducing symptoms of depression, ADHD and hypertension and lowering the risk of heart disease and stroke.

They can also improve brain function, are great for healthy skin and hair and balance out our bodies’ levels of another essential type of fatty acid - omega-6s! When we have too much omega-6 (found in foods like eggs, meat and poultry etc.) in our diet, and not enough omega-3s our risk of heart disease can rise. There are a number of other benefits of including omega-3s in our diet, and it’s easy to do!

Food sources of omega-3 include:
*salmon, tuna and sardines
*walnuts
*flaxseeds
*wholegrains
*broccoli
*cauliflower
*spinach

Tip: Taking a supplement like fish oil - or flaxseed oil or evening primrose oil if you’re vegetarian or vegan - can be helpful.

Click here to check out more Eating Well articles. 

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

How to make fried rice

Make this combination fried rice in the time it’d take you to go out and buy takeaways! Tastes great, and it’s better for you too.

Ingredients:

*500g instant whole grain rice OR

*3 cups boiled brown rice

*1 tablespoon olive oil

*1 red capsicum, cut in strips

*3 spring onions, chopped

*1 small cucumber, diced

*2 cups (about 300g) frozen prawns, thawed

*1 skinless chicken breast, cooked, diced

*3 eggs, lightly beaten

*1 cup frozen peas

*3-4 tablespoons salt-reduced soy sauce

*2 tablespoons chopped fresh parsley or fresh coriander

*pepper, to season

Instructions:

1. Cook rice according to packet instructions.

2. Heat oil in a wok or large frying pan for a few minutes. Add capsicum, onion and cucumber to pan. Stir-fry for 3-4 minutes. Add prawns and chicken. Stir-fry for 3 more minutes.

3. Add eggs to pan and cook, stirring gently, until just scrambled. Add rice, peas and soy sauce. Stir until eggs are evenly distributed. Serve sprinkled with chopped herbs and seasoned to taste.

Recipe Information:

Portions: 4

Time to make: 20 minutes

Total cost of all ingredients: $20.36 / $5.09 per serve

*Dairy-free

*High fibre

*High iron

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

What do my food cravings mean?

For the most part, food cravings are emotionally driven; hunger is a physical need.

When you have an intense food craving that you find hard to control, it can be helpful to stop and ask yourself what it is you’re really craving. It could be something emotional (e.g. you feel sad and want to eat a block of chocolate to ‘treat’ yourself), or it could be genuinely physical (e.g. your blood sugar is low and you need a pick me up). Working out what your cravings actually mean will help you deal with them when they hit, and the emotion behind the impulse.

Of course, cravings aren’t always a bad thing, but if you find yours often lead to binge eating it might be time to tackle your cravings and show them who’s boss! It’s no secret that minimising our intake of ‘treat’ foods is way better for our health, but sometimes we get so in the habit of eating things that aren’t good for us we forget how easy it is - and how good it feels! - to nourish our bodies with food that is!

Tip! Got a treat you crave a lot? Find a healthy version and go for that most of the time when a craving hits. It’ll make the real thing more delish when you do indulge!

For more on cravings and why they happen, read this!

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Recipe: Salmon Salad

This warm salmon and potato salad is a delicious and affordable lunch or dinner option.

Ingredients:

*650g new potatoes, scrubbed and cut into 2cm-thick pieces (about 2 cups)

*cooking oil spray

*1/3 cup extra light sour cream

*2 tablespoons freshly squeezed lemon juice

*2 spring onions, trimmed and finely chopped

*2 tablespoons capers, drained and chopped

*2 teaspoons horseradish cream

*60g (half a bag) baby rocket leaves

*415g can pink salmon in spring water, drained, skin and bones removed, flaked

*1/4 cup finely chopped chives

*lemon wedges to serve

Instructions:

1. Preheat oven to 200ºC.

2. Place potato in a large roasting pan and spray with oil. Gently toss to coat potato. Roast, shaking pan occasionally, for 30 minutes, or until golden and tender. Remove from oven.

3. Meanwhile, place the cream, juice, onion, capers and horseradish in a jug and mix until well combined.

4. Divide rocket and potato between serving plates. Top with salmon. Drizzle with dressing and sprinkle with chives. Serve immediately with lemon wedges.

Recipe Information:

Portions: 4

Time to make: 40 minutes

Total cost of all ingredients: $10.71 / $2.68 per serve

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Cooking For People With Special Diets

It can be a little daunting to cook for people with special diets, but it doesn’t have to be hard! Here are a few delicious meal ideas that’ll satisfy everyone - and keep things easy for you!

Vegan
*Vegetable curries (no dairy)
*This quinoa salad (also gluten and dairy-free!)
*Tofu and veggie stirfries

Tip: Instead of meat use… tofu/tempeh

Gluten-free
*Chicken (or any other meat) and veggie skewers with brown rice
*Fish with grilled veggies
*Turkish style tapas (hummus, falafels etc.), with pita bread for those who can eat it

Tip: Instead of pasta use… rice or gluten-free pasta

Dairy-free
*Tomato/coconut milk based curries
*This apple pie (also vegan and gluten-free!)
*Beef stew with rice and salad

Tip: Instead of cheese use… avocado or vegan cheese

Got any other suggestions for vegan, gluten-free or dairy-free foods? Tell us below!

Click here to check out more Eating Well articles. 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

How to bake bread

Baking your own bread is easy and oh-so-satisfying. This recipe for a classic loaf will leave your kitchen smelling divine and your belly happy!

Ingredients:

*500g high grade white flour, or white flour/wholemeal flour mix, plus extra flour, to knead

*1 teaspoon salt

*1 teaspoon sugar

*1 tablespoon reduced fat spread, suitable for baking

*1 sachet instant dry yeast 

*300ml warm water 

*oil spray, to grease, and for proving

*2 tablespoons trim milk

*2 tablespoons pumpkin seeds or sunflower seeds, to sprinkle (optional)

Instructions:

1. Preheat oven to 200°C. Sift flour into a bowl. Stir in salt and sugar. Rub in spread.

2. Sprinkle over yeast. Stir to spread through flour evenly.

3. Add water to flour. Use a spoon to stir and combine.

4. Mix together to form a soft, slightly sticky dough, then transfer to a lightly floured surface.

5. Knead for 5-7 minutes until a smooth, elastic dough is formed. Place in a warmed, lightly greased bowl. Cover with a damp tea towel or lightly greased plastic wrap. Leave in a warm place to double in size. This will take 30-45 minutes.

6. Place dough on a lightly floured work surface - it should now feel quite springy. Punch down dough, then shape into a round or oval shape. Cover and leave to rise for 30 more minutes.

7. Slash the top of the loaf with a knife. Brush with a little milk. Sprinkle with seeds (if using). Bake for 30-35 minutes until golden brown.

Recipe Information:

Portions: makes 1 loaf (10 serves)

Time to make: 2 hours (depending on the warmth of your kitchen)

Total cost of all ingredients: $2.40 / $0.24 per serve

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

How to Read Food Labels

Most packaged foods list the nutritional information of what’s inside - but what do the different parts of the breakdown actually mean?

Serving size / servings per package. 
This bit tells you the recommended serving size, and the number of servings in the product. A realistic serving size for you might be more or less than the recommendation, and - within reason - that’s fine! Just adjust the nutrition breakdown to match (i.e. if you have two serves, double the totals).

Nutritional breakdown.
This tells you which nutrients are contained in the food, and in what quantities. Choose foods that are low in fat and/or sugar where possible. For other nutrients, try to meet your recommended daily intake.

Ingredients.
Each food product should list all its ingredients on the label - usually from the one present in the largest amount to the one present in the smallest. It’s a good rule of thumb to avoid packaged foods that have too many ingredients, specifically chemicals etc. that you don’t recognise! The closer a food is to its original form the better!

Fat.
You’d think it’d be straightforward - is there fat in this or not? - but no. Not only are there different kinds of fat, often the sugar/carbohydrate content of a food can increase its ‘energy’ count, so although the fat content appears low, it might still be a high calorie food. For example, many muesli bars appear to be the healthy option but are high in sugar, making them more of a sweet treat than nutritious snack! Look out for ones that are both low in fat and sugar - or give this recipe a go and make your own.

Still confused? Take a look at this handy diagram.

Labels can be misleading! Here are some things to watch out for:

*Some foods appear to be a single serve when they’re actually two, or more! That affects how you read the nutritional breakdown of course, so check the serving size first.

*A product that says it has ‘no added sugar’ might still be high in natural sugars - check the carbohydrate content on the label as well.

*Many sugar-free and ‘non fat’ foods contain sugar substitutes that aren’t necessarily better for us! Natural sweeteners like agave and honey are great options if you’re wanting to reduce the amount of sugar in your diet.

Tip: When buying packaged foods it’s always a good idea to go for items that are as close to their natural form as possible. Even better, go organic to make sure there are as few nasties as possible in your food!

 

Click here to check out more Eating Well articles. 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Bacon and Egg Pie

The use of filo pastry and lean bacon in this bacon and egg pie recipe makes it a healthier alternative to an old favourite!

Ingredients:

*9 sheets filo pastry

*1 1/2 tablespoons reduced-fat spread

*250g lean bacon, trimmed of fat and diced

*3 spring onions, finely diced (or 1/4 cup chopped chives)

*1 cup frozen peas

*12 medium eggs

*1/2 teaspoon salt

*freshly ground black pepper to taste

Instructions:

1. Preheat oven to 190°C. Lay a sheet of filo pastry on a large board. Brush very thinly with melted spread. Lay another sheet on top and repeat until you have a pile of 6 sheets. Use this to line a large baking dish (about 25 x 30cm) on the bottom and up the sides.

2. Sprinkle with bacon, spring onions and frozen peas. Lightly whisk eggs with salt and black pepper. Pour over other ingredients.

3. Make another stack of 3 filo pastry sheets, fold in half and place the folded stack carefully on top of the pie. Trim or fold in edges as required. Pierce pastry in several places (with a knife or fork) to allow steam to escape. Bake for 10 minutes and then reduce temperature to 180°C. Cook a further 40-45 minutes, until pastry is golden and the filling feels firm when tested with a knife. Serve warm or at room temperature.

Variations:

Add tomato: Slice 2 medium sized tomatoes thinly and place slices on top of bacon before adding spring onions and frozen peas.

Add potato: This is good if you have leftover potato. Chop into small chunks and add to pie with peas and spring onions.

Healthy Habits:

*Using filo pastry instead of puff/flaky pastry. Regular pastry is very high in fat. By using filo and controlling the quantity of fat used between layers, the fat content of the pie is reduced significantly.

*Adding vegetables, e.g. peas.  Leeks, spinach, green pepper or celery could be used instead.

 

Recipe Information:

Portions: 6

Time to make: 1hr 10 minutes

Total cost of all ingredients: $13.90 / $2.30 per serve

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Why Raw Food Is Good Food

The structure of a food changes during the cooking process; with many foods this means the longer you cook them, the less nutritional value they offer. In some cases cooking food can actually create toxins that are detrimental to our health!

Adopting an entirely raw food diet might not be a realistic option for a lot of people, but even eating more raw foods and less cooked and processed foods benefits our digestive systems and overall health. Adopting a raw food diet has even been known to reverse the spread of cancer and development of other diseases, like diabetes. Plus - eating raw can actually be a lot of fun! It gets you more creative about what you eat, and you’ll feel better because you’re fuelling your body with quality sources of energy it can easily break down and absorb.

Tip: Instead of boiling veggies, lightly steam them in a small amount of water to retain the maximum nutritional value of the food.

It’s important to do your research before beginning a raw food diet to make sure you’re eating enough of the right kinds of foods so as to avoid vitamin deficiencies and the like. This raw food conversion chart will give you an idea of what raw foods work as replacements for others, but I recommend talking to a nutritional expert and thoroughly researching the topic before going entirely raw. 

Tip: Improve the quality of your diet further by choosing organic foods where possible - they’re more nutritionally dense than their non-organic counterparts!

 

Click here to check out more Eating Well articles. 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Easy Apple Crumble

Not only is this blueberry apple crumble easy to make, it’s also a great vegan and gluten free alternative!

Ingredients:

*2 cups fresh (or frozen) blueberries

*2 apples, cored and chopped

*2 tablespoons brown sugar

*1/2 cup rolled oats

*50g sliced almonds (about 4 tablespoons)

*olive oil spray

Instructions:

1. Preheat the oven to 180°C.

2. Combine the blueberries and apples together in a shallow baking dish. Combine the other ingredients in a bowl and mix together.

3. Sprinkle the topping over the fruit. Give the top a spray of olive oil, and bake in the oven until the fruit is soft and the topping is crunchy and browned.

 

Recipe Information:

Portions: 4

Time to make: 30 minutes

* Dairy free

 

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Carbs at night: good or bad?

Complex carbohydrates (i.e. foods in wholegrain form, like wholegrain bread, oats and brown rice) are a great base for any meal or snack - no matter what time it is!

Sure, if you’ve eaten a lot in the day you might not need a large meal at night, but there’s no need to ban carbs entirely after a certain time. As Rosie Stern from the Healthy Food Guide explains in this article, you’re better off watching your portion sizes if you’re worried about weight gain than restricting your diet in this way.

Along with portion size, the way we prepare carbs can also make a big difference between them being a ‘healthy’ or ‘unhealthy’ choice. For example, eating six pieces of heavily buttered bread is definitely going to enhance your muffin top (!), while having a hearty sandwich of two slices of lightly buttered wholegrain bread with salad and a source of protein is going to be way better for you - and keep your muffin top less muffiny!

That example depends on how hungry you are of course - we all need different amounts of food at different times, the point is to mix it up!

Remember: Every meal is an opportunity to give our body good fuel. Rather than filling up on one kind of food, mix it up and try to get a variety of foods on your plate.

Click here to check out more healthy eating articles.

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Home Made Pizza

This is one of the quickest, easiest and tastiest recipes ever! Home made pizza = YUM.

Ingredients:

*1 lean lamb steak

*400g can cherry tomatoes

*1 yellow capsicum, chargrilled or raw

*1 Turkish pide bread

*4 tablespoons low fat natural yoghurt

*2 tablespoons fresh mint

Instructions:

1. Preheat grill. Cut lamb in bite-sized chunks. Drain tomatoes, reserving juice. Chop capsicum in bite-sized chunks.

2. Heat a pan for a few minutes, then cook lamb on all sides to seal so it has lost its pinky colour.

3. Place pide on a lightly oiled tray. Add tomatoes, scatter over capsicum and top with lamb. Drizzle over some tomato juice. Grill for 8-10 minutes.

4. Meanwhile, mix yoghurt with mint. Drizzle yoghurt mix over cooked pizza and serve with a mixed salad.

Recipe Information:

Portions: 3

Time to make: 20 minutes

Total cost of all ingredients: $12.69 / $4.23 per serve

* Low fat

* Low kilojoule

* Low sodium

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

How To Break Bad Eating Habits - Three Easy Steps

Break bad eating habits could be easier than you think! Try these three simple steps.

Step 1. Start small.
 Expecting to change bad eating habits overnight is unrealistic - and that kind of pressure can make you want to give up before you’ve even started! Set small, realistic goals you know you can achieve.

Example: If you eat a lot of sugary, processed foods, instead of telling yourself you can’t have ANY, simply limit your intake - and try to buy single portions of treats that have been made with fresh ingredients, rather than bulk packs of processed foods.

Step 2. Eat to nourish.
 Us women tend to think of food and weight loss in emotional terms - and more often than not it takes all the enjoyment out of eating! Instead of thinking about eating in terms of what you are and aren’t ‘allowed’, think of it as a way to nourish, fuel and even treat (yes, treat!) your body. Think of yourself as something to care for and your eating habits will follow.

Remember: Healthy food doesn’t have to be boring! There are plenty of fun, yummy ways to eat healthy food.

Step 3. Be patient. 
Lasting change often takes time. Don’t stress out about having to change all your bad habits at once - choose one or two to focus on at a time, and give yourself time to turn your eating around.

Tip: Regular exercise helps us maintain a healthy weight and energy levels - and it’s also good for our overall health!

 

Click here to check out more articles about eating well.

How To Cook A Good Beef Stew

This slow cook Burgundy style beef stew may take a while but the results are worth it!

Ingredients:

*1kg gravy beef or blade steak, thick cut

*1 large carrot

*1 large onion

*1 stalk celery

*2 cups dry red wine

*1/4 teaspoon coarsely ground black pepper

*2 sprigs fresh thyme

*3-4 stalks fresh parsley

*1 bay leaf

*1 tablespoon olive oil-type spread

*1 tablespoon flour

*1 1/2 teaspons salt

*200g brown button mushrooms

*fresh parsley, chopped (to serve)

Instructions:

1. Trim sinew from the gravy beef. Cut the beef into about 4cm pieces and put into a heavy casserole dish. Peel and cut the carrot, onion and celery into chunky pieces and add, along with the herbs.

2. Pour the red wine over the meat and vegetables and grind in the black pepper. Cover and put in the refrigerator overnight, turning the meat once or twice with a big spoon to ensure even coverage.

3. About 3 1/2 hours before you want to eat, heat the oven to 150°C and cook the covered casserole for 2 hours. Remove, stir in the salt, add more pepper if you wish and cook for a further 1 hour.

4. To thicken the gravy, combine the butter or spread and flour together to a smooth mix. Thin with a spoonful of hot stew liquid and stir back into the stew. Add the cleaned button mushrooms and cook for another 30 minutes. Scatter each serving with chopped parsley if you wish.

Need to know info:

*A dish when the meat is simmered at a very low heat on the hob, or cooked slowly in the oven, is called a stew or a casserole. It is important to buy the meat as steaks then cut it into large pieces, to retain the juiciness during the slow cooking.

*Less tender cuts of beef like gravy beef, chuck steak, blade or skirt are the most suitable for this cooking method. Expensive cuts are wasted in this recipe as they are ruined and toughened by long slow cooking.

*To marinate the meat: New Zealand cabernet sauvignon or merlot work well, or use half wine and stock.

*Tie a few sprigs of fresh thyme, parsley and a bay leaf together with cotton to make a fresh bouquet garni.

*Use white button mushrooms if brown are not available. To prepare, gently wipe off any grit from the cap using a damp cloth or paper towel and trim a sliver from the end of the stalk. I try to buy small-sized mushrooms to use whole. Cut larger ones in half.

*It is important to use the right pan for long slow cooking. Any casserole or pan with a heavy base and tight-fitting lid will do.

*Some pans need to be ‘seasoned’ to make them ready to use. To season a brand new pan, follow the manufacturer’s care instructions and method of seasoning. Use a paper towel to rub a bland cooking oil, like canola or rice bran oil, all over the inner and outer surface of the pan. Heat the empty pan on the hob or in the oven until hot. Remove, cool and repeat the oil rub, heat and cool process three times more. Cool and store in a dry place.

Recipe Information:

Portions: 4

Time to make: 3 hours 20 minutes plus marinating overnight

Total cost of all ingredients: $16.93 / $4.23 per serve

* Dairy-free

* High iron

* Low fat

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Do energy drinks make a good snack?

Most so-called ‘energy’ drinks are actually just high in sugar and caffeine - meaning they’ll give you a buzz, but won’t provide lasting energy.

What’s more, drinking too many of them can lead to anxiety, heart irregularities, weight gain and stomach problems, or at the very least give you the jitters! Instead of knocking back energy drinks when you need a snack or pick me up, opt for quality energy sources like fruit, smoothies and nuts. Eating these and other ‘whole’ foods (foods that are unprocessed and unrefined), when you’re hungry will actually help to stabilise your appetite, your weight and your mood, as well as provide you with real energy.

Having the occasional energy drink won’t hurt, but relying on them as a daily habit isn’t a good idea. Of course, the best way to avoid the need to drink them is to nourish your body and to take time out regularly to rest and restore!

Click here to check out more healthy eating articles.

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Low Fat Passionfruit Cheesecake

Have your cake and eat it too with this delicious low fat passionfruit cheesecake!

Ingredients:

Base:

*cooking oil spray

*250g packet wheat digestive biscuits

*40g reduced fat spread, melted

*2 tablespoons apple purée

Filling:

*250g packet reduced fat cream cheese, at room temperature

*1 egg

*3 egg whites

*400g plain low fat unsweetened yoghurt

*2 tablespoons plain flour

*pulp and seeds of 3 passionfruit (or 3 tablespoons passionfruit pulp)

*2 tablespoons icing sugar

*fresh berries, to serve

Instructions:

1. Preheat oven to 180°C. Spray a 20cm springform pan with oil. Place biscuits in a food processor bowl and process until finely crushed. Add spread and apple purée and process until combined.

2. Press biscuit mixture in the base of prepared pan. Place in the fridge for 15 minutes to chill.

3. Beat cream cheese until soft. Add egg and beat to combine. Add egg whites, one at a time, beating until combined. Stir in yoghurt, icing sugar and flour. Pour over prepared base.

3. Drizzle passionfruit pulp over yoghurt mixture. Use a skewer to swirl. Place pan on an oven tray and bake for about 1 hour, or until just set. Turn oven off and cool cake in oven with door slightly ajar. Dust with icing sugar and serve cheesecake topped with mixed fresh berries.

Recipe Information:

Portions: 12

Time to make: 1 hour 10 minutes

Total cost of all ingredients: $19.32 / $1.61 per serve

* Low kilojoule

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Food and mood

It isn’t known for sure whether certain foods are directly responsible for making us happy or sad, but it’s pretty clear what we eat affects our mood indirectly through its impact on both our energy levels and our brain’s ability to function.

Basically, the better we feed our body, the better it’s able to work… and the happier we are as a result! Here are some things to consider if you want to max your mood!

Blood glucose levels.
Eating a lot of refined, sugary food creates a ‘high’, that’s often followed by a ‘crash’. Complex carbs like those found in wholegrain bread, pasta, rice, oats, potatoes and other low GI vegetables release energy at a slower rate, so we’re likely to feel calmer and more satisfied after eating them.

Tip: Eating regularly (every three to four hours), throughout the day will help keep your blood glucose levels stable, and boost your mood!

Serotonin
Serotonin is one of several chemicals called ‘neurotransmitters’ that affect our mood, as well as our brain’s ability to function at its best. Carbohydrates, protein and Omega-3 essential fatty acids (found in foods like walnuts, avocado and oily fish like salmon and sardines), all boost serotonin.

Did you know? Restrictive dieting can actually affect our brain chemistry - not to mention lower our energy levels. If you’re feeling irritable or anxious, your body might be asking for good fuel!

B vitamins and folate
These guys also help maintain the body’s production of neurotransmitters, and deficiencies can actually put us at risk of developing depression. Potatoes, salmon, chicken, spinach and bananas are good sources of vitamin B6, meat, eggs and most dairy products of vitamin B12 and strawberries, spinach, broccoli, oranges, legumes (beans, lentils, chickpeas etc.) and wholegrains are good sources of folate.

Vitamin D
Vitamin D is an essential nutrient we usually get from exposure to sunlight, although it’s also found in some fish (like salmon, sardines and tuna), eggs, fortified milk and other fortified foods. Among other things, it’s thought to increase levels of serotonin in the brain - so if you can’t find a patch of sunlight, boost your diet with vitamin D rich foods or talk to your doctor about taking a supplement.

At the end of the day, nothing screams ‘happiness!’ more than a great meal with family or friends - if you’re feeling low a good feed with your buddies could be just what you need!

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Easy Fish Pie

This quick and easy fish pie is a no nonsense all-in-one meal. And it tastes GREAT!

Ingredients:

*1 small onion, finely chopped

*2 teaspoons oil

*1 teaspoon dried basil

*800g mashed potato

*180g can tuna in spring water, drained

*1 cup corn kernels or peas

*1 cup leftover vegetables

*2 x 400g cans chopped tomatoes

*1 tablespoon sundried tomato pesto

*cooking oil spray

Instructions:

1. Preheat oven to 180°C. Soften onion in oil in a non-stick pan with basil. Add to mashed potato.

2. Place tuna in an ovenproof dish, or individual dishes, with corn, vegetables, tomatoes and pesto.

3. Cover with potato. Fork potato to give the top texture. Spray with oil. Bake for 25 minutes and serve sprinkled with parsley.

Recipe Information:

Portions: 4

Time to make: 35 minutes

Total cost of all ingredients: $10.52 / $2.63 per serve

* Gluten-free (or can be made gluten-free)

* High fibre

* Low kilojoule

* Low sodium

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Types of Yoga

Based around the idea that the mind, body and spirit are all connected, the basic aim of yoga is to get all three working together to both develop physical strength and create internal focus.

So, not only is yoga a great workout - it’s also an excellent opportunity to take time out and calm yourself internally.

Did you know? As well as increasing flexibility and muscle strength, yoga can also help to expel unwanted toxins and improve circulation.

Health benefits of yoga include:

*Increased flexibility

*Increased strength and muscle tone

*Improved posture

*Improved circulation and skin tone

*Can reduce anxiety and stress

There are many different types of yoga, meaning it can be slow and relaxing or it can be intense and challenging! If you haven’t done yoga before, I’d recommend taking beginner classes to find a practice that works for you - and to make sure you learn the positions correctly.

That said, there are some basic positions it can help to be familiar with before going to classes - click here for breakdowns of what they are.

Get fit with this workout video!

This easy to follow cardio workout video will help you get fighting fit - and it’s under 10 minutes long!

Click here for more great workouts.

Why you shouldn’t cut out dairy

Dairy products like milk and yoghurt are important sources of calcium, so - unless you’re intolerant or allergic - eliminating them from your diet without replacing them with another source of calcium is a bad idea!

Calcium is essential to good bone health, and to avoid the risk of developing health problems like osteoporosis, which women are especially at risk of developing. Having said that, dairy products can be treated with hormones and other nasties, so it pays to educate yourself about the brands you buy, and their production policies and processes. For example: the health of the cows they get their milk from effectively affects the health of those who eat their products! 

Important: If you’re vegan or choose to eliminate dairy products for other reasons, be sure to supplement your diet with calcium from other sources.

Click here to check out more healthy eating articles.

 

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Workout Video: Exercises for Women

This pilates workout is a great exercise for women, as it targets and tones the abs - without giving you a ‘man-pack’

Click here for more great workouts.

Weight Loss Workout Video

Day 1 of SparkPeople’s Swimsuit Bootcamp video is cardio-focussed, making it a great weight loss workout!

Click here for more great workouts.

Macaroni with bacon, mushroom and cheese.

Forget stodgy mac and cheese, this creamy macaroni dish with bacon, mushroom and cheese is lighter and much healthier for you, plus it’s quick, inexpensive and can be made gluten free.

Ingredients

*2 cups macaroni or other small pasta

*2 rashers lean bacon, chopped

*2 spring onions, finely chopped

*3 cups sliced mushrooms

*2 cups rocket leaves

*1/4 cup light evaporated milk

*4 tablespoons grated Parmesan cheese

Instructions

Step 1. Cook pasta following packet directions. Drain and save 1/4 cup cooking water.

Step 2. In a non-stick pan, cook bacon with onions and mushrooms until softened.

Step 3. Add hot pasta and toss well. Add evaporated milk and rocket. Heat through, stirring occasionally. Use cooking water to loosen, if needed. Sprinkle each serve with 1 tablespoon Parmesan.

Recipe Information

Portions: 4

Time to make: 20 minutes

Total cost of all ingredients: $10.00 / $2.50 per serve

*Low fat

*Low kilojoule

*Low sodium

*Make it gluten-free. Use gluten-free pasta, and check bacon is a gluten-free brand.

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Eat Green

Whether you’re a meat eater or vegetarian/vegan there are easy food choices you can make that are both good for you, and good for the environment.

A lot of commercially produced foods are treated with a bunch of crazy pesticides, hormones, antibiotics, genetically modified ingredients and other chemical additives that CAN’T be good for us. Also, a lot of industrial meat and poultry farms are thought to create more greenhouse gasses than all types of transport combined - and the amount of food and grain fed to livestock in the US alone each year could feed everyone in the world five times!

There are many great reasons to ‘green’ your diet, below are some easy ways to get started:

*Reduce your meat intake, and try to support grass fed, free range or organic local farms when you do eat meat. Eat vegetarian when you can!

*Avoid processed foods as much as possible - and educate yourself about how the food you do consume is produced.

*Take your own reusable bag to the supermarket, and try to buy foods with biodegradable/minimal packaging to cut down on waste.

*Buy locally. Not only is it good for the local economy, it also reduces your carbon footprint because the food hasn’t been transported a million miles to get to you!

If you can’t afford to eat organic all the time, choose a few foods - like meat - that have a particularly big carbon cost and go organic with these. Hopefully it won’t be too long before it’s more affordable to eat organic than not!

Remember: not only are you helping the environment by eating green, it’s also great for your health!

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Home Workout Video

This 15-minute workout video is a great home or office workout - all you need is a chair, a desk and a wall!

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Slow Cooker Soup

This slow cooker carrot and pumpkin soup is a real Winter winner. It’s low in fat (but full of flavour!), vegetarian and dairy free and so easy to cook using a crock pot. Bon Appétit!

Ingredients:

* 1 large onion, chopped

* 2 fat cloves garlic

* 2 tablespoons oil

* 2 large carrots, peeled and chopped in chunks

* 2 medium potatoes, scrubbed and cut in chunks

* 4 generous cups pumpkin, cut into chunks

* 3 tablespoons plain flour

* 1 teaspoon salt

* 1/2 teaspoon curry powder (I use a hot one)

* 1 pinch ground chilli

* 2 1/2 teaspoons paprika

* nutmeg 1/4 teaspoon

* pepper a good grind

* vegetable stock 3 cups (I use stock made from powder)

* water 1 additional cup

* fresh mint a handful, chopped (optional)

Instructions:

1. In a large pan heat the oil and add the onion and garlic. Cook until softened. Add the prepared vegetables and the flour and mix as well as you can, allowing the flour to absorb the oniony oil.

2. Put the whole lot into the slow cooker. Add the spices, salt, pepper,  stock and water and cook on high for 4 hours or low for 6 hours.

3. When the vegetables are tender, purée or process the soup until smooth and return to the slow cooker to keep warm.

4. Adjust the consistency to suit your personal taste; I like it thick with a little lite sour cream and some chopped mint. It’s also good thinned with a little coconut cream and garnished with coriander.

Recipe Information:

Portions: 6

Time to make: 4-6 hours

Total cost of all ingredients: $5.96 / $0.99 per serve

* Dairy-free

* Low fat

* Low kilojoule

* Vegetarian

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

5 ways to eat more greens

Green veggies are low in fat, high in fibre and packed with the vitamins and minerals our bodies need to stay healthy. Most importantly - done right, they taste really good!

5 ways to make greens your friend:

*Hide them. Add spinach, courgettes or broccoli to your fave casserole or lasagne. They’ll take on the flavours of the dish and you won’t even know they’re in there!

*Dip them. Pack some celery (and carrots) with hummus for lunch.

*Try something you wouldn’t normally eat. For example, bok choy and other Asian greens are really easy to cook and taste great with a bit of garlic and soy sauce. And they’re typically cheap to buy!

*Drink them. Spirulina is a great source of ‘green food’. It can get expensive buying it out all the time, so either buy in bulk at the supermarket…or make your own!

*Keep a bag of baby spinach in the fridge - a handful goes great with everything from couscous to eggs!

This tasty broccoli and tuna pasta is quick and easy to make - and a great way to get a dose of greens!

Remember: by adding just a couple of servings of greens, like spinach, beans or broccoli, to your diet every day, you can make a real difference to your health!

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Check out more healthy eating articles

Exercise Bike Workout Video

This Tabata interval workout is the way to go if you want a short, but intense, routine to do on your exercise bike!

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Healthy Anzac Biscuits

In this version of the classic Anzac biscuit recipe the fat and sugar levels have been lowered, and wholemeal flour has been added, so you can honour the Anzac’s with a healthier sweet treat.

Instructions:

1. Preheat the oven to 160°C. Line 2 baking trays with baking paper.

2. Place the oats, wholemeal and plain flour, coconut and sugar in a large bowl. Mix and set aside.

3. Place the baking soda, golden syrup, oil and egg in a small jug and whisk to combine. Add to the dry ingredients and stir well.

4. Roll teaspoonfuls of the mixture into 3cm balls. Place balls 4cm apart on the baking trays and flatten with a fork.

5. Bake for 15 minutes, until golden. Allow to cool on the trays then store the cookies in an airtight container.

Recipe Information:

Portions: makes 22

Time to make: 30 minutes

Total cost of all ingredients: $4.25 / $0.19 per serve

* Dairy-free

All recipes courtesy of Healthy Food Guide. For more recipes and great advice head to www.healthyfood.co.nz

Aerobic Exercise Workout Video

How long has it been since you did jump rope?! This 10 minute workout will get your heart rate up and is a great aerobic exercise.

Click here for more great workouts.

How To Gain Weight

Every now and then we hear from someone who wants advice about how to actually gain weight in a healthy way.

It’s always a surprise, because it seems like most women are obsessed with weight loss - even when their weight is normal, or too low. I recently had to gain a whole bunch of weight myself, which I was lucky enough to be able to do with the help of a nutritionist.

Everyone’s nutritional needs are different - so it’s a good idea to talk to a doctor and/or nutritionist yourself about how to achieve a body weight that’s healthy for you - but here are a few tips I picked up along the way:

*Start by increasing the amount of ‘good fats’ in your diet, like those found in avocado, salmon and nuts.

*Eat three solid meals per day, as well as snacks.

*Increase portion sizes generally so that you feel full after every meal. It might feel weird and uncomfortable at first but it won’t take long for your body to adjust!

*Butter your bread, add dressing to your salad, drink whole milk… all the things we tend to cut out in order to lose weight are easy ways to up your calorie intake, and make sure you’re getting enough fat in your diet generally. We tend to strip it back way too much.

*Drinking calories is a good way of consuming more calories when you don’t feel like eating a large amount. Having a smoothie or glass of milk or juice with each meal is an easy way to up your calorie intake, and it’s also a great way to get lots of other essential goodies - like calcium!

*Don’t be afraid to eat some pies! Turn off the diet machine in your head, and let your body have what it asks for.

Some of my favourite foods for weight gain are: salmon and other oily fish, eggs, cheese, full fat yoghurt, nuts, peanut butter, ice cream, avocado (add this to everything and you’re set!). Eating a serve of complex carbs (like wholegrain bread, potatoes, rice or pasta) with every meal will also encourage weight gain, not to mention provide essential energy!

Note: If you’re underweight because of an eating disorder, gaining weight can be a difficult thing to adjust to. You’re basically reprogramming your brain to do exactly what it’s been working really hard not to do! Talking to a doctor or nutritionist can be incredibly helpful as they’ll be able to give you a clear idea of what weight to aim for, and what a normal portion size should look like.

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Tasty Steak Stir Fry

This stir-fried steak recipe packs a punch with a tasty citrus basil dressing and herby onion rice. Mmmmmm.

Ingredients

* 1 large handful green beans, chopped

* 1 medium handful fresh basil

* 2 tablespoons olive oil

* 2 tablespoons lemon juice

* 2 sirloin steaks (weighing approx 200g each)

* 1 capsicum, deseeded and sliced

* 1 quantity herby onion rice*

Instructions

Plunge the beans into a saucepan of boiling, salted water for 1-2 minutes to soften slightly. Drain.

To make the dressing, finely slice half the basil leaves and put into a small bowl with 1 tablespoon oil and the lemon juice. Mix together.

Heat 1/2 tablespoon oil in a large frying pan or wok. Season the steaks with salt and pepper then fry over a high heat for 2 minutes on each side. Remove from the pan and set aside to rest.

Heat the remaining oil in the pan (there’s no need to wash it first). Add the capsicum and fry for 5 minutes until golden. Meanwhile, slice the steak into strips.

Add the rice to the pan and fry for 5 minutes, stirring, until hot through. Add the beans and steak strips. Stir over a high heat for 1-2 minutes until everything is hot. Add the remaining basil then divide among 4 plates. Drizzle over the dressing and serve.

*Herby onion rice

Heat 1 tablespoon olive oil in a large heavy-based saucepan. Add 2 thinly sliced onions and 1 tablespoon freshly chopped thyme or rosemary. Season and cook gently for 15 minutes, stirring regularly, until the onions are soft. Add 1 1/2 cups medium-grain rice and 3 cups vegetable stock then cover and bring to the boil. Cook for 10 minutes, stirring occasionally, until the rice is almost cooked.

Tricep And Bicep Workout Video

This upper body workout video targets your triceps and biceps, as well as your chest and shoulders. Break out the Swiss ball, and get toning!

Click here for more great workouts.

Healthy Fast Food

Most fast food chains have been making moves to offer healthy options over the last few years, and while I still think it’s best to only have fast food occasionally, it’s good to know that when you do you can choose something that’s both satisfying and nutritious.

Domino’s recently announced their Good Choice Range, which includes tasty options like Prawn & Spinach Ciabatta Pizza and Penne Pasta with Roasted Chicken, Mushroom and Vine Ripened Tomato - yum!

Subway also have a bunch of healthy options on their menu - opt for the wraps and wholewheat options, and ask them to go easy on the dressings/mayo!

McDonald’s now provide nutritional info on their meal boxes - and most fast food chains also have their nutritional info online. It’s good to know what you’re putting into your body!

More tips for doing fast food the healthy way.

*Ask for grilled not fried/battered chicken options.

*Choose wholewheat bread where possible.

*Hold the mayo/cheese if you want to lower the fat content - or ask them to go easy on it or serve it on the side.

*Order a side salad or eat a piece of fruit instead of fries.

*Avoid soft drinks - they’re jammed with sugar!

*Just have it occasionally - not every day!

*Instead of eating a whole pizza, just have a couple of slices and order a salad (or make one yourself) to go with it.

*Pick up a pack of sushi instead of a greasy combo - it’s way better for you, and just as convenient! A fresh, wholegrain sandwich from a café is also a great idea and will typically cost you the same as a combo - or less!

*Avoid meat options unless you know where it comes from. Dodgy meat’s the worst!

A high fat content is not the only reason we encourage limiting your intake of fast food - often, because the chains are catering to such large numbers of people, their food can be overprocessed and full of other nasties (even in ‘healthy’ options like sandwiches and salads!). That said, fast food chains are becoming increasingly transparent about where they source their food from, and how it’s prepared. Do your research and you’ll know where to go, and where to avoid!

Read this for more info on how to survive a fast food menu. And this!

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Muscle Toning Workout Video

This muscle toning workout video targets your inner and outer thighs. You’ll just need an aerobics step (or something similar), and a resistance band!

Click here for more great workouts.

Undereating: Psychological/Emotional Effects

When we deprive our bodies of fuel by undereating they are forced into ‘survival’ mode to conserve energy however they can. This reaction isn’t only physical either - as well as causing physical damage, undereating can also affect our psychological/emotional health.

It’s not uncommon for girls to experience guilt about eating, even if they’re a healthy weight. Many of us have an emotional relationship with food that causes us to decide what we will and won’t eat based on how we feel about ourselves at the time - as a punishment or reward - not what our body actually needs.

When we undereat to an extreme, we can push this emotional relationship with food to a new extreme. Undereating can actually make us more likely to develop anxiety disorders, become depressed and isolate ourselves.

Did you know? Many people who are anorexic talk of being controlled by a ‘voice’ that tells them what they can and can’t eat.

Psychological/emotional effects of continuous undereating include:

*inability to concentrate
*emotional eating
*inability to accurately judge hunger and fullness
*disordered eating, or full blown eating disorders like bulimia and anorexia
*anxiety, depression, irritability
*preoccupation with food, obsessing over snacks and what you will and won’t eat
*isolating yourself from people
*self-loathing and guilt about eating

Our bodies aren’t meant to run on empty! Starving yourself can have psychological, emotional and physical effects that are hard to reverse, or actually irreversible - like infertility. At the very least, losing the ability to enjoy food totally sucks! Whether you’re underweight due to an eating disorder or continued pattern of disordered eating, or simply find it difficult to keep weight on, I’d strongly recommend talking to a doctor or nutritionist to check your physical health, and to find out how you can confront any harmful habits and safely gain weight.

For more on the physical effects of undereating click here. Also, have a read of this for more info on why dieting can do more harm than good.

Also, EDEN are a great service that exist to help girls cope with eating disorders and body image issues. You can call them on 09 378 9039 or email .(JavaScript must be enabled to view this email address) for more info.

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Check out more articles on eating well

Core Exercises Workout Video

Want good abs but sick of crunches? Core exercises like this 10-minute workout video are the way to go!

Click here for more great workouts.

Undereating: Why it’s a bad idea

Losing weight and being skinny are often made out to be two of the best things you can do for yourself, but undereating and being underweight is actually a really bad idea. When we undereat, especially in times of growth and change (like puberty), we run the risk of slowing or stunting our development.

Signs you aren’t eating enough:
- you often delay eating, even though you’re hungry
- you eat as little and as slowly as possible, all the time
- you feel over-full after eating only small amounts

The percentage of body fat us girls are designed to carry increases as we turn into women. Doesn’t mean we should ditch healthy eating and exercise habits, but trying to maintain the body composition of a young girl when your body’s doing all it can to move into womanhood is mentally and physically exhausting and can have devastating effects on your health that are hard to reverse.

Did you know? During puberty girls experience one of the biggest increases in their height and weight.

Even though there’s a lot of pressure out there to lose weight and be skinny, undereating and being underweight can lead to:
*disordered eating and eating disorders
*slowed metabolism (calories are used at a slower rate, can lead to weight gain)
*kidney and heart problems
*constipation and tummy issues
*Amenorrhea (stop getting your period!) and fertility issues
*disturbed sleeping patterns
*immune deficiencies
*loss of bone mass, which can lead to osteoporosis
*risk of hypothermia (cold all the time!) and bad circulation
*thyroid malfunction
*hair loss/increased body hair
*substance abuse (drugs, alcohol etc.) to keep weight down and/or deal with associated psychological issues

Ok that’s a long - and somewhat scary - list! While it’s true a lot of these health issues only develop in extreme cases, more and more girls are going to extremes to keep their weight low than ever before. As someone who’s struggled with anorexia in the past, and had to deal firsthand with a number of the above effects - please trust me when I say this is an addiction you don’t want to flirt with!

For more on the psychological effects of undereating click here. Also, have a read of this article for more info on why dieting can do more harm than good.

Want to talk about it? EDEN are a great service that exist to help girls cope with eating disorders and body image issues. Call EDEN on 09 378 9039 or email .(JavaScript must be enabled to view this email address) for more info.

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Check out more articles on eating well

Back Exercises Workout Video

The back exercises in the workout video below will also tone your arms, chest and shoulders. A great upper body workout all ‘round!

Click here for more great workouts.

Pilates Hips and Thighs Workout Video

Tone your hips, thighs and butt with this great pilates workout video!

Click here for more great workouts.

Quick Chicken Curry

You can whip up this quick chicken curry up in no time and it doesn’t need a multitude of spices. Perfect for the student kitchen!

Instructions

Step 1. Spray a non-stick pan with oil. Add onion and cook until browned. Add apple and cook for 2 more minutes. Add curry powder. Stir to combine.

Step 2. Add chicken stock and shredded chicken.  Simmer for 4-5 minutes, then add mango chutney and pumpkin. Simmer until curry has started to thicken.

Step 3. Serve with rice and extra vegetables such as courgettes. Garnish with fresh coriander.

Recipe Information

Portions: 4

Time to make: 30 minutes

Total cost of all ingredients: $13.44 / $3.36 per serve

* Low kilojoule

* Low sodium

Cardio Workout Video

Burn calories and test your coordination with this cardio workout video.

Click here for more great workouts. 

Changes to the HPV vaccine

If you were born in 1990 or 1991 then you may have missed out on the free Cervical Cancer vaccine at school. The good news is that until the end of this year you can still get the Cervical Cancer vaccine for free. So now’s a good time to talk it over with your family and check out the facts below and here.

Cervical cancer vaccine: 5 most common questions:

Q. Why do I need to get vaccinated?

A. First up, getting vaccinated is entirely up to you. The HPV vaccine immunises you against the four types of human papillomavirus (HPV) that cause the majority of cervical cancer and a high number of cervical abnormalities. And it’s incredibly common. As we become sexually active, 80% of us are likely to become infected with the HPV virus – and some of those who catch HPV go on to develop cervical cancer.

Often people infected with HPV don’t know they’re carriers, so they can pass the virus on without knowing. HPV is also a direct cause of genital warts, which in itself, is a pretty good reason to steer clear of HPV! (Even if you use a condom, HPV can live on the skin that a condom doesn’t cover).

Q. I’m already sexually active, will it still work on me?

A. Yes, the vaccine will still protect you against any HPV strains you haven’t been exposed to (which may be all or some). So it is worth getting even if you are sexually active!

Q. What is this vaccine and where do I get it?

A. To be fully vaccinated, you’ll need three injections in the upper arm over a period of 6 months.  If you were born between 1990 and 1997 it’s available free from your doctor or health provider. If you’re in year 8, (born 1998 or 99) it is still available free through most schools, so check with your school. If not you will need to go to your doctor or health provider.

Q. What changes from 1 January 2012?

A. From 2012, if you were born in 1990 or 1991 you’ll no longer be eligible for the free immunisation programme (but you can get it from your GP or health professional for around $500 for all three doses).

If you’re in year 9 or above at school, you can get the vaccine for free from your doctor or health professional.

If you’re in year 8, your school will most likely offer the vaccination programme for free. If not, you can get the vaccination from your GP or health professional for free.

Q. It’s a new vaccine, how safe is it? 

A. The HPV vaccine has been available privately since 2006 and became Government funded in 2008 for girls born after 1 January 1990. It has been tested via an extensive clinical trial programme. Like all vaccinations, The HPV vaccine works by causing the body to produce its own protection (antibodies), in this case, against HPV. In clinical trials amongst 20,000 women world-wide including New Zealand, there were a few mild side-effects including: skin reactions to the injection:  soreness, redness, swelling and in some cases fever.

What we think:

Like any new product it’s really important to do your homework. We say, read up, weigh up the pros and cons and don’t be put off by a bit of short-term discomfort if it means protecting yourself against cervical cancer in later years (and genital warts!) We all have a responsibility to take care of our own bodies, do what’s right for us and give ourselves the best possible chance of living a long and healthy life. At the end of the day, the decision is yours.

Where to get more info: 

www.cervicalcancervaccine.govt.nz

Too fat to be friends?

Q. “I’m 14 years old and I’m fat. I hate it at school - people call me fat and other names. All my friends I hang out with are skinny and I feel left out because they’re skinny and I’m fat. Sometimes we sit there and they all of sudden talk about how disgusting fat people are, not remembering I’m there. I don’t want to lose my friendship with them, so I need some advice on how to lose weight before summer and get a nice skinny body.”

A. Ok, first up - I’m so sorry people are mean to you about your weight, and that your friends are being so thoughtless! Saying stuff like that is really uncool, especially if it’s making you feel like you need to lose weight to be friends with them. Honestly, I reckon next time they start bagging out ‘fat’ people you should say something. It might be a little scary, but it’ll feel so good to stand up for yourself - and you’ll also be standing up for the other people those girls are hurting with their words. Tell them to quit being mean and, if you feel like you can, tell them how they talk makes you feel bad about yourself.

It’s hard to know if you are actually overweight without knowing your weight and height, but making a conscious effort to eat well and exercise regularly is a good place to start if you want to get to a healthy weight. I just think wanting to be look after your body should be your reason, not wanting to be skinny so you’ll fit in!

Our Health & Fitness section has heaps of tips on healthy eating and exercise to help you get started!

Article by Sarah Illingworth. Who is Sarah? Find out here and meet the rest of the 24/7 Girl team too. And don’t forget to check out Sarah’s blog here!

Easy Swiss Ball Workout Video

Target and tone your lower body with this easy Swiss Ball workout video. Naturally, you’ll need a Swiss Ball…

Click here for more great workouts. 

A fat free diet is not a healthy diet!

While too much of the wrong kinds of fat is bad for our health, completely cutting fat from your diet is too! Unfortunately, we’re often made to feel that we should avoid ALL fats, and that simply isn’t true.

Getting enough of the right kinds of fats is essential for a healthy mind and body, and eliminating fat from your diet completely can actually be really bad for you! For example, as women, if we don’t get enough fat in our diet we can lose our periods - which can affect our ability to have kids! Keep your intake of saturated and trans fats to a minimum, but be sure to include a moderate amount of healthy fats - like those found in salmon, avocados and nuts - in your diet every day.

Read this article to find out more about the different kinds of fats.

Tip! Check the label of ‘fat free’ products, as many actually contain high levels of sugar, artificial sweeteners and other nasties to compensate.