Hierarchy of vegetables

We need to eat 8-10 portions of vegetables and fruit per day. But not all vegetables were created equal! This guide is for consideration of vegetable eating only and is not comprehensive. (Some veggies may have been missed….use the principles and add your own notes). Just because a vegetable is low on the list doesn’t … Continue reading Hierarchy of vegetables

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Tramping and hiking food

Lots of New Zealanders like to get out in the bush – maybe for a day, maybe a few weeks. When thinking about food, it’s important to consider the best food to keep you full, give you energy and, of course, be really tasty – partly for your benefit and partly to be the envy … Continue reading Tramping and hiking food

Osteoporosis and osteopenia; calcium & vitamin D

Everyone with osteoporosis must take at least 30 mins of weightbearing exercise each day. This includes walking, running, dancing etc, but not swimming, cycling, weightlifting, pilates, yoga or rowing. You can do those sorts of exercises to prevent heart disease and deconditioning. Walking downhill or downstairs is particularly good for weightbearing. You need to eat … Continue reading Osteoporosis and osteopenia; calcium & vitamin D

‘Putting bicycles at the top of the cliff’

For too long we’ve been putting the ambulance at the bottom of the cliff and the time has come to put cycling and walking at the top of our transport agenda. I've long been advocating for an active healthy lifestyle, and commuting by bike or on foot is an ideal way to incorporate exercise into … Continue reading ‘Putting bicycles at the top of the cliff’

Good food guide to eating out

Either intentionally or when you accidentally leave home without a better option… Eating out, or even with friends is tricky if you want to eat well, feel good and maintain your weight. This guide is not a way to eat healthily, it’s simply how to make the best choices when faced with mostly bad options. … Continue reading Good food guide to eating out

Exercise prescription

Activity is extremely important for overall good health and needs to be added to a healthy diet. There are a multitude of studies showing how important activity is ranging from simply getting up more often through to deliberate exercise. There are a number of reasons for exercising. One is to get fit, win races or … Continue reading Exercise prescription

B12 deficiency and diet

B12 deficiency can make you feel very unwell as it is a co-factor in most cellular processes. Deficiency often manifests first as fatigue, then neurological symptoms (such as pins and needles) and then as anaemia. There are many other symptoms of B12 deficiency. There are many causes of B12 deficiency. Some are caused by lack … Continue reading B12 deficiency and diet

Meat & dairy – myths and misunderstandings

As with sugar, this is a topic where many people need to unlearn much of what they have been taught about 'healthy' options. Dairy products are still animal protein. On this diet you want to avoid them. There are plenty of milk substitutes out there, and you can even find recipes for dairy –free cream … Continue reading Meat & dairy – myths and misunderstandings