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Health & Fitness

HFG guide to porridge

HFG senior nutritionist Rose Carr surveys oat product options for the perfect winter breakfast. What’s available? Hot winter cereals are about porridge oats, but that doesn’t mean a lack of choice. We can buy traditional wholegrain oats or quick cook oats, one kilo bags or single-serve sachets, oats flavoured with …

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canned seafood is the best

Senior nutritionist Rose Carr ventures beyond canned tuna to find a huge range of seafood choices. What is available? We had already investigated canned tuna, and we wanted to see what other canned seafood was available. There is a lot to choose from: salmon, sardines, mackerel, smoked oysters, crab meat, …

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Guide to low-kilojoule drinks

While water is our pick for drinks to reach for to quench a thirst, HFG senior nutritionist Rose Carr takes us through the range of low-kilojoule bottled drinks on offer. The evidence is growing that higher consumption of sugar-sweetened drinks is linked to the development of chronic disease including type …

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this fruit is Amzaing Passionfruit

In season May: Passionfruit Buying Look for deep-purple coloured skins as these are most ripe and choose the fruit that feels heavy for its size. Storing Passionfruit can be kept in the fruit basket for up to two weeks or up to one month in the fridge. They are sweetest …

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Japanese sushi balls with kale and avocado salad

Serves: 4 Time to make: 15 mins Total cost: $17.48 / $4.37 per serve (at time of publication) 250g pouch microwavable medium-grain brown rice 2 tablespoons Japanese rice wine vinegar 1/2 teaspoon wasabi paste 1/4 cup reduced-fat mayonnaise 210g can red salmon, drained 1 sheet nori (seaweed sheet), crushed in …

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Spicy tofu rice and fried egg

Serves: 4 Time to make: 30 mins Total cost: $17.76 / $4.44 per serve (at time of publication) oil spray 1 onion, finely chopped 1 large carrot, cut in thin matchsticks 2 cloves garlic, minced 1 teaspoon chilli sauce or sambal oelek 1 cup frozen green baby peas 150g green …

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Money-saving secrets from Grandma’s kitchen

When money’s tight, it pays to look back to learn how others managed through tough times. Niki Bezzant takes a look at what we can learn from our grandparents about shopping, cooking and keeping house – and how we can apply their tried and true strategies to our modern lives to …

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Tips to prolong the shelf-life of food

A recent New Zealand survey of 1000 New Zealanders revealed 86 per cent of us buy food only to throw it away — and about half of this food wastage is fresh fruit and vegetables. Apples Apples love the cold and will last much longer in the fridge compared to …

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The benefits of strength-based exercise

You might already know my story of losing 60kg. If you know a little more about that story, you’ll know that I only have one regret: not strength training. I lost nearly 40kg before I started any kind of strength-based exercise and, in that time, I simply became a smaller …

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Are your friends and family making you fat?

We look at a tricky issue: when family and friends, purposefully or not, get in the way of your weight-loss plans. Just as your skirt starts to swing rather than stretch across your hips and your jeans no longer feel like a tourniquet, the weight-loss ‘saboteurs’ step into action. Amazingly, …

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How to cook stock

Serves: 1 (makes 1 litre) Time to make: 2 hrs 20 mins Total cost: $2.17 / $2.17 per serve (at time of publication) 1 chicken carcass 1 onion, roughly chopped 1 carrot, roughly chopped 1 stalk celery, roughly chopped 2 mushrooms, roughly chopped 1 bunch fresh herb sprigs such as …

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What is workplace wellness?

Last week I had the pleasure of speaking at the Southern Cross Wellbeing Now event. This was a gathering of around 250 corporates, with the aim of sharing ideas and information about workplace wellness. What is workplace wellness? This is the commitment being made by more and more Kiwi companies, …

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Is work making you fat?

Nutritionist Caitlin Reid identifies the classic weight-gain traps to be found in any workplace, on the road, or for stay-at-home mums… and shows you simple steps to avoid them. Skipping breakfast When your alarm sounds each morning, it can be very tempting to roll over and hit the snooze button …

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The 20-minute workout

No time’ is no excuse! Exercise physiologist Kathleen Alleaume reveals how to squeeze a highly effective workout into just 20 minutes a day. When you’re pressed for time, it can seem almost impossible to fit regular exercise into an already crammed schedule. However, the good news is that you don’t …

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Coping with shift work

Working shifts can be demanding on the body and mind. One thing which is often compromised is healthy eating — it can be just too hard! HFG nutritionist Claire Turnbull and sleep specialist Dr Alex Bartle have tips on how to cope when you’re working odd hours. What does shift …

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Get Rid Of Headache – Naturally

Eat Right Research continues to show that eating certain foods can cause headaches and migraines. Foods that cause headaches including cheese, coffee, chocolate, and teas that have vasoactive amines. Amines cause headaches by affecting the flow of blood around and inside your brain. If you find you have a lot …

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10 Tips to Beat Insomnia

If you’re suffering from insomnia then there are some things you can do to get your life back on track and sleeping properly again. Here are some great tips for beating insomnia. 1.Wake Up at The Same Time Each and Every Day While you might be tempted to sleep in …

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