Health and Wellness Update Mar22
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HEALTH & WELLNESS<br />
UPDATE<br />
INSPIRING HEALTHY <strong>and</strong> ACTIVE LIFESTYLES AUTUMN 2022<br />
In this issue...<br />
We are back!<br />
Community Programmes<br />
What else is coming up?<br />
Exercise <strong>and</strong> <strong>Wellness</strong><br />
Recipe idea<br />
Vegetable Couscous<br />
Salad<br />
pg 2<br />
pg 3<br />
pg 4<br />
WELCOME<br />
Kia ora,<br />
SPORT<br />
A U C K L A N D<br />
I hope that you’re keeping well <strong>and</strong> were able to enjoy some down time with<br />
your family <strong>and</strong> friends over the summer.<br />
Throughout what was a particularly challenging 2021, we were pleased to<br />
be able to continue delivering our health & wellbeing programmes <strong>and</strong> were<br />
delighted by the number of people who shared with us their achievements.<br />
We love receiving these successes <strong>and</strong> encourage you stay in touch or share<br />
these highlights with us on Facebook.<br />
Reflecting on the past 2 months (which I’m sure you’ll agree, seem to have<br />
flown by), the Covid-19 p<strong>and</strong>emic has continued to disrupt 2022 however<br />
I don’t feel as clueless as what I did 2 years ago. Being adaptable seems<br />
to have become a normalcy. While habits have been harder to form, I’m<br />
reminded that striving for progress rather than perfection is the way to go.<br />
As you read on, you’ll see that our <strong>Health</strong> & <strong>Wellness</strong> team are now back<br />
into community delivery by offering individual consults as well as group<br />
sessions. We continue to offer online options across 6 days of the week <strong>and</strong><br />
excitingly this week we kick of our Move More March challenge – we’d love<br />
you to join us!<br />
Enjoy the read, both to hear of recent successes <strong>and</strong> know what’s coming<br />
up. Like myself, you may find the section on immune health particularly<br />
interesting. They say, “variety is the spice of life”, well it seems that the little<br />
helpers in our gut would agree with that statement to keep our immune<br />
system functioning at it’s best.<br />
Arohanui,<br />
Brooke<br />
<strong>Health</strong> <strong>and</strong> <strong>Wellness</strong> Operations Manager, Sport Auckl<strong>and</strong><br />
Your Immunity ...............................pg 4<br />
Cost Saving Tips.............................pg 5<br />
Move More March.........................pg 5<br />
Jacque’s Story.................................pg 5<br />
If you aren’t currently involved with Green Prescription or Active Families*<br />
<strong>and</strong> would like to join – it’s easy! Simply click on the link below, share your<br />
contact details <strong>and</strong> we will be in touch within the week! Or recommend us<br />
to a friend or family member – what’s better than the gift of wellness?<br />
*Active Families is offered to children aged 5-17 years <strong>and</strong> their families<br />
living in the Auckl<strong>and</strong> DHB region – Join us here.<br />
Green Prescription – join our health <strong>and</strong> wellbeing programme (adults aged<br />
18 years <strong>and</strong> above) here.<br />
Sport Auckl<strong>and</strong> | Level 4, Gate B, Alex<strong>and</strong>ra Park Function Centre, Greenlane West, Epsom • PO Box 26599, Epsom, Auckl<strong>and</strong> 1344<br />
Ph 09 623 7900 • info@sportauckl<strong>and</strong>.co.nz • www.sportauckl<strong>and</strong>.co.nz
SPORT<br />
A U C K L A N D<br />
HEALTH & WELLNESS UPDATE<br />
INSPIRING <strong>Health</strong>y <strong>and</strong> active LIFESTYLES<br />
COMMUNITY WELLBEING PROGRAMMES<br />
ARE BACK IN ACTION!<br />
We’re excited to announce the return of our free community-based Nutrition & Wellbeing programmes. These<br />
1-hour sessions will be delivered every week by our team <strong>and</strong> other experts in their field who support Green<br />
Prescription. Here’s what’s coming up:<br />
7 th March<br />
Getting started<br />
with exercise<br />
Presenter: Parita<br />
14 th March<br />
Avondale Nutrition & Wellbeing Programme<br />
Monday 10am – 11am<br />
Avondale Community Centre, 99 Rosebank Road<br />
Diabetes<br />
Presenter: Priyanka<br />
21 st March<br />
Eating well to<br />
Manage stress<br />
Presenter: Kavneet<br />
28 th March<br />
Gardens 4 <strong>Health</strong><br />
Richard (Diabetes<br />
Foundation Aotearoa)<br />
4 th April<br />
Strength &<br />
Balance<br />
Presenter: Harbour Sport<br />
11 th April<br />
Underst<strong>and</strong>ing<br />
Cholesterol<br />
Presenter: Priyanka<br />
Tamaki Nutrition & Wellbeing Programme<br />
Thursday 10.30am – 11.30am<br />
Panmure Community Hall, 7/13 Pilkington Road<br />
10 th March 17 th March 24 th March 31 st March 7 th April<br />
Getting started Eating well to <strong>Health</strong>y eating Gardens 4 <strong>Health</strong> Strength &<br />
with exercise Manage stress essentials<br />
Richard (Diabetes Balance<br />
Presenter: John Presenter: Kavneet Presenter: Jemi Foundation Aotearoa) Presenter: Harbour Sport<br />
14 th April<br />
Love your Heart<br />
Presenter: John<br />
Stay Active with us at these free sessions:<br />
Monday Tuesday Wednesday Thursday Friday<br />
6-7am:<br />
Green Fit<br />
Te Puke ō Tara<br />
Community Centre<br />
9.30-10am:<br />
Gentle Exercise<br />
Avondale<br />
Community Centre<br />
6-7am:<br />
Green Fit<br />
Te Puke ō Tara<br />
Community Centre<br />
Starts 7 th April<br />
*Vaccine passes not required for outdoor sessions – come one, come all!<br />
9.15-10am:<br />
Challenge by<br />
Choice<br />
Exercise Class<br />
New Lynn<br />
Community Centre<br />
4.30-5.15pm:<br />
Family hikoi*<br />
Mt Wellington,<br />
Mountain Road<br />
entrance<br />
6-7am:<br />
Green Fit<br />
Te Puke ō Tara<br />
Community Centre<br />
9-9.45am:<br />
Outdoor<br />
exercise*<br />
Mountfort Park,<br />
Manurewa<br />
10 th – 31 st March<br />
2
AUTUMN 2022<br />
WHAT ELSE IS COMING UP?...<br />
• Monthly Nutrition & Wellbeing sessions – evening <strong>and</strong> weekend (Manurewa)<br />
• Weekly Nutrition & Wellbeing sessions – daytime (Mt Albert)<br />
• Cook n Kiwi Eat Well for Less Cooking Classes (various locations)<br />
• Instructor-led gym sessions – Panmure YMCA<br />
• Active Families – programmes for the whole whanau (various locations)<br />
Over the coming weeks, keep an eye on our website or Facebook for more updates, or if you’d like to join any<br />
of these sessions, please contact our team.<br />
Accessible exercise <strong>and</strong><br />
wellness advice…<br />
Join us online 6-days of the week for live exercise classes <strong>and</strong> nutrition <strong>and</strong> wellbeing webinars or view our<br />
video library anywhere, anytime to keep active <strong>and</strong> on the ball with all thing’s wellness!<br />
These live sessions are exclusive to you <strong>and</strong> others on our programmes so before joining for the first time,<br />
please contact your <strong>Health</strong>y Lifestyle Advisor for the Zoom passcode.<br />
• Monday 10am: low impact beginner-intermediate<br />
• Tuesday 12pm: Upper body workout for all<br />
• Wednesday 10am: low impact beginner-intermediate<br />
• Wednesday 5.30pm: Women’s only beginner-intermediate<br />
• Thursday 12pm: Lower body workout for all<br />
• Friday 9.30am: low impact beginner-intermediate<br />
• Saturday 10am: Ante-Natal (pregnancy) exercise clasS<br />
• Wednesday 10.30am & Thursday 7pm: Nutrition & Wellbeing Webinars<br />
(Q&A after every session)<br />
SEE YOU<br />
SOON<br />
This month our webinar topics include: Mindful<br />
Eating, Heart <strong>Health</strong> & Underst<strong>and</strong>ing Cholesterol,<br />
Stress Management, <strong>Health</strong>y Gut – <strong>Health</strong>y Mind,<br />
Arthritis… view our timetable online here.<br />
If timing does not suit, rather than miss out – Please<br />
contact us to access our full library of recorded<br />
webinars <strong>and</strong> workouts.<br />
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SPORT<br />
A U C K L A N D<br />
HEALTH & WELLNESS UPDATE<br />
INSPIRING <strong>Health</strong>y <strong>and</strong> active LIFESTYLES<br />
A healthy<br />
immunity is all<br />
about balance<br />
Immune health has become front-of-mind for obvious<br />
reasons over the last two years <strong>and</strong> with that comes a<br />
lot of advice <strong>and</strong> product marketing geared towards<br />
“boosting” or “strengthening” your immune system.<br />
Our immune system fights dangerous pathogens that<br />
enter our body to prevent disease, infections, <strong>and</strong><br />
viruses – it’s very complex <strong>and</strong> there’s a lot we don’t<br />
know, however rather than boosting this process <strong>and</strong><br />
making our immune system “stronger”, we want it to<br />
be balanced.<br />
The top things we can do to have our immune system<br />
functioning at it’s best include keeping active, eating<br />
healthy food, minimizing stress <strong>and</strong> getting enough<br />
sleep.<br />
Why is what we eat so important?<br />
Approximately three quarters of the immune system<br />
lives in the gut, so a healthy gut microbiome supports<br />
a healthy immunity as do vitamins <strong>and</strong> minerals.<br />
Fibre from plant foods such as fruit, vegetables,<br />
wholegrains, beans, legumes, nuts <strong>and</strong> seeds are key<br />
to a healthy gut. It’s valuable to include prebiotic <strong>and</strong><br />
probiotic foods to reduce inflammation in the gut <strong>and</strong><br />
help restore healthy bacteria of the microbiome. You’ll<br />
be pleased to know; we can get all these nutrients<br />
from our food! We recommend eating a varied diet<br />
with plenty of plant-based foods <strong>and</strong> reducing foods<br />
that have a negative effect on the gut. This includes<br />
highly processed products <strong>and</strong> food high in sugar, salt<br />
<strong>and</strong> saturated fats.<br />
Vegetable Couscous SalaD<br />
RECIPE<br />
IDEA<br />
SERVES 4<br />
This salad is an easy budget-friendly meal rich in many<br />
of the key nutrients which support a healthy immune<br />
system; Vitamin C, Vitamin A, Vitamin B5 <strong>and</strong> Zinc. We<br />
love how versatile this meal is! Add soft-boiled eggs,<br />
stir through flaked salmon, sprinkle with dry roasted<br />
seeds/nuts or crumble over reduced-salt feta cheese.<br />
Cooking oil spray<br />
1 medium Kumura (400g), cut into 5mm slices<br />
2 large courgette (300g), cut into 5mm slices<br />
1 ½ cups couscous*<br />
1 ½ cups hot reduced salt chicken stock<br />
420g can chickpeas, drained <strong>and</strong> rinsed<br />
450g can baby beetroot, drained, quartered<br />
60g baby spinach leaves<br />
2 Tablespoons coarsely chopped flat-leaf parsley<br />
Orange dressing:<br />
1 teaspoon finely grated orange rind<br />
¼ cup fresh orange juice<br />
2 tablespoons white wine vinegar<br />
1 teaspoon Dijon mustard<br />
1. Spray heated barbecue grill plate with cooking oil.<br />
Cook kumura <strong>and</strong> courgette in batches until tender.<br />
Cool 10 minutes. Or, roast vegetables in the oven.<br />
2. Meanwhile, combine couscous with stock in a large<br />
heatproof bowl, cover. St<strong>and</strong> 5 minutes or until liquid<br />
is absorbed, fluffing with a fork occasionally.<br />
3. Place ingredients for dressing in a screw-top jar;<br />
shake well.<br />
4. Add kumura, courgette <strong>and</strong> remaining ingredients<br />
to couscous; stir gently to combine. Serve salad<br />
drizzled with dressing.<br />
4<br />
*Make it gluten free by using gluten free couscous or<br />
quinoa (adjust cooking time for quinoa).
AUTUMN 2022<br />
COST SAVING TIPS<br />
• Use in-season vegetables as well as frozen <strong>and</strong> canned options<br />
• Try meat-free options such as chickpeas, lentils, or other beans for<br />
plant-based protein sources<br />
A little challenge<br />
goes a long way…<br />
Over 250 people joined us on our 5-week Countdown to<br />
Christmas Challenge last year; we loved receiving your photos<br />
<strong>and</strong> success stories. Thanks again for those who gave us feedback<br />
as that has enabled us to develop new challenges for 2022. We<br />
recognise that people like to receive uplifting <strong>and</strong> motivational<br />
text messages <strong>and</strong> find these helpful when trying to create good<br />
habits or break away from the things that hinder success.<br />
Foods high in prebiotic<br />
fibre<br />
Legumes, beans, garlic, onions, leek,<br />
asparagus, apples, banana, barley, oats,<br />
berries<br />
If you’d like to be part of our Move More March Challenge <strong>and</strong><br />
receive further encouragement via text message throughout<br />
the month, please let us know!<br />
Probiotic foods<br />
Fermented foods such as yoghurt,<br />
sauerkraut, kefir, miso soup, tempeh <strong>and</strong><br />
sourdough bread<br />
Jacque’s story – A successful start to 2022<br />
Starting Green Prescription shortly after giving birth to her second son, Jacque then joined our Countdown to Christmas<br />
Challenge in November 2021. Read on to hear her inspiring story of success.<br />
“What I liked the most about the Countdown to Christmas challenge was getting such great information each week<br />
which was easy to apply in small steps into a busy lifestyle. I loved how it was manageable yet still a challenge. This<br />
challenge made it simple to be more aware of my daily habits <strong>and</strong> conscious of how my body reacts.<br />
Eating well is a challenge for me, especially when I am busy so I have found prepping my food for the week <strong>and</strong> freezing<br />
our meals in portions makes life easy when things get crazy! I still have moments when emotional eating gets the better<br />
of me, but I am<br />
outlet<br />
trying to figure out why I want to eat. I try to work through the emotion or find a healthy<br />
like going for a walk, doing a round of exercise or finding a healthy alternative.<br />
Making sure I have a minimum of 2 litres water a day <strong>and</strong> eating protein<br />
at each meal are two things that I have stuck with since the challenge.<br />
I make sure I have vegetables in my lunch <strong>and</strong> dinner <strong>and</strong> fruit at<br />
breakfast <strong>and</strong> snacks. I try get in 10,000 steps a day... not always<br />
possible but I attempt to at least get 1 walk a day, even if it is<br />
around the block. I have tried to make bedtime by 10pm, not<br />
always easy with a 10-month old but we try. We still try to use<br />
no devices 1 hour before bed.<br />
My son who is 7 loves the fact that he is feeling fuller for<br />
longer after meals <strong>and</strong> tends to snack less. He says it gives<br />
him more energy. The kids sleep better. My husb<strong>and</strong> feels<br />
he is not deprived <strong>and</strong> feels healthy but satisfied that he<br />
does not need to get a midnight fix of junk. I am feeling I do<br />
not have as many cravings, not feeling as down <strong>and</strong> feeling<br />
better about who I am because I am learning to know the<br />
why. I am finding it easier to get up <strong>and</strong> carry on from where<br />
I was then feel I need to start over, it is more accepting this is<br />
a lifestyle <strong>and</strong> be gentle on myself :)”<br />
5