ATS Health & Wellbeing Supplement 2013

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LIFE’S SIMPLE PLEASURES health : fitness : beauty

A garden to grow

Autumn is traditionally the best time for planting. Southern Woods explains that the warm soil temperature usually continues well into the autumn, and come spring, the plant already has a well-established root system ready for growth as soon as the weather warms up again.

A trip to take With Lake Wanaka gently lapping at the lake edge you’ll be overcome by a sense of blissful tranquillity from the moment you arrive at Edgewater. They can unlock the very best, relaxing Wanaka experiences, tailored just for you.

Beauty wherever you may go Whether a romantic weekend away, or a girl’s weekend out; the Trilogy travel set is an essential item for in your overnight bag. Five beauty essentials from Health 2000 that help keep you looking your best wherever you may go.

Something to make

Inspired to create something and learn new skills? Try making the scented felt cupcake from Ashford Crafts. This little cupcake is the perfect pincushion or maybe a gift for someone else.

February 2013 : ATS Health & Wellbeing Supplement

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Hygienically clean your bedding for healthy living duvets, bedspreads, woolrest, underlays, sleeping bags Save your washing machine and get a superior clean call the professionals!

WRIGHTS DRYCLEANERS 8 Grey Street (next to Repco) Phone 307 8360

Time to t i f t e g

211 Burnett St Ashburton Ph (03) 307 6443

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ATS Health & Wellbeing Supplement : February 2013

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HEALTH & FITNESS

The New Year is always a favourite time to set some goals and a great time to have a look at ways to ensure you are getting the most out of your food. b y: Nutritionist Marewa Kraak (BAppSc), Active Health

While we all require a unique approach to achieving our nutrition goals some key concepts prevail.

Make a commitment

For some of us this means getting professional help, for others it can be as simple as writing things down and telling others of your plan.

Set some goals

Accurate, achievable, and measurable. Short, medium and long term. Recording these is the first step in the right direction.

Plan

Organisation is the key, ensure you have suitable nutritional options available each day.

Be accountable

One of the biggest factors to success. A simple food list (what you eat everyday) is a great option to keep you honest.

Learn

Be prepared to learn along the way, be flexible, but not that flexible and set your mind to this for the long term. This can be life changing for you and your family.

Enjoy

One of the most important parts of anything you choose to do! Ensure you choose options that you enjoy and you will be able to sustain your eating habits over the long-term.

If weight loss was as easy as many of the diets made it out to be then let’s be honest we would all be perfect. The reality is that it’s not! (Just ask 69 % of New Zealanders.)

It takes careful planning, motivation, time, advice and energy to change.

Marewa Kraak is a nutritionist at Active Health in Christchurch who offers 6 and 12 week programmes to assist you with your nutrition goals. Call to make an appointment with Marewa today on 03 383 6290.

Brown Rice Salad at its finest!

RECIPE PROVIDED BY ACTIVE HEALTH

This crowd pleasing dish is a great addition to dinner and tastes even better the next day for a healthy and satisfying lunch. Don’t be afraid to change the ingredients to suit almost any taste preferences. This recipe makes a fairly big batch (8 cups +). Enjoy Ingredients: 2 C brown rice (= 6 cups cooked) 1 bunch spring onion or 1 red instructions onion (diced) Cook the brown rice in a large 1 Cup dried fruit cut up saucepan with plenty of water for (sultanas/apricot etc) approx 25–30 minutes.

2 coloured capsicums (diced) In a large salad bowl add the cooked ½ cup seeds (sunflower/pumpkin) rice with the capsicum, dried fruit, spring onion/ red onion and seeds. ½ cup sunflower or olive oil 8 T soy sauce Use a jar with a good lid to shake the 4 T lemon juice oil, soy sauce, lemon juice and garlic 1–2 cloves garlic (crushed) together.

1 C roasted vegetables optional Pour over salad and stir in. Store salad (Kumara/ beetroot etc) in the fridge.

Top 5 tips

for a healthy fit lifestyle with Laura Gilmour (Membership Services, ATS)

• Make an exercise plan, keep motivated and stick to it • Challenge yourself and try something new • Find some form of exercise you enjoy doing

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• Do something relaxing for yourself at least once a week

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• I’m a true believer in everything in moderation

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Enjoy

HEALTH & FITNESS

Motivation into action!

Have you decided 2013 is about achieving some of the things you’ve always wanted to do? Drop a few extra pounds, get fitter and stronger, and complete a race, event or challenge. Then it’s time to put your new found motivation into action.

BY: Rachael Rickard, Studio Fit

If you have started a fitness programme before and then quit, then you are not alone. Many people start fitness programmes but stop when they get bored or results come too slowly, or they forget the resolution and commitment they made. But it doesn’t need to be that way. Get started today... no more excuses, no backing out and no more telling yourself tomorrow! To help you get started and stay motivated here are some tips:

Set goals:

Start with simple goals and then progress to longer range goals. Make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious. For example, if you haven’t exercised in a while, a short-term goal might be to walk five minutes continuously once or twice a day. An intermediate goal might be to walk 20 minutes 3 or 4 times a week. A long-term goal might be to complete a 5km walk.

Make it fun:

Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a gym, group fitness classes, training programme or sports team. Discover your hidden athletic talent, and it will shine through when you find the activity you enjoy.

Remember, exercise doesn’t have to be drudgery—and you’re more likely to stick with a fitness program if you’re having fun.

Put it on paper:

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper can help you stay motivated. It may also help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals—and remind you that you’re making progress. The Healthy Food Guide magazine has some excellent tools for monitoring food and exercise, check them out online.

Recruit your friends, co-workers or family:

You’re not in this alone. Invite friends or co-workers to join you when you exercise.

Or set a team challenge for your workplace or family to work towards and make exercise part of the culture of your friendships, ie go for a walk or do a fitness class before you meet for coffee!

Reward yourself:

Exercise itself is a reward, your body will thank you for it, but by taking a few minutes to savour the good feelings that exercise gives you can help you remember how much your body loves to move! External rewards can help, too.

When you reach a longer range goal, treat yourself to a new pair of walking shoes, new workout gear (look good, feel good, go fast!) or new tunes to enjoy while you exercise.

Make physical activity part of your daily routine:

If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson, or take your togs to the pool when they have swimming. Take the stairs everywhere and park at the far end of the carpark.

If you are new to exercise or suffer from any medical condition that may affect your ability to exercise please check with your medical professional before beginning.

IMAGES COURTESY OF LES MILLS

Amaretti & Strawberry Truffles

Gluten Free Crunchy Chocolate Slice

Ingredients:

Ingredients:

1 pack amaretti biscuits 1 pack Fresh As freeze dried strawberries ½ cup cream 2 cups choc chips

1 cup gluten free flour 1 cup coconut ½ cup sugar 2 Tbls cocoa

instructions

instructions

1. Heat the cream until hot, take off the heat and add chocolate, stir to melt.

2. Crush biscuits and place in bowl with most of the strawberries, reserving some for decoration.

3. Pour over chocolate and stir to mix.

4. Place in the fridge until set. Once set, roll tablespoons of mix into balls and roll in cocoa then place a slice of strawberry on top.

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Set your goals, make it fun and pat yourself on the back from time to time.

Remember, physical activity is for life. Review these tips whenever you feel your motivation sliding and have a fantastic 2013 working out and achieving your goals!

125g melted butter 1 cup choc chips 2 Tbls oil ½ cup walnuts

1. Mix all ingredients and press into slice tin and bake for 10 minutes at 180 degrees.

2. Allow to cool.

3. Melt the choc chips and oil over low heat and pour over the slice.

Sprinkle with the walnuts and allow to set.

RECIPES PROVIDED BY THE SOMERSET GROCER ATS Health & Wellbeing Supplement : February 2013

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BEAUTY & WELLBEING

Throughout my 20 years of being a beauty therapist, I have always enjoyed researching new products that suit my clinic and its needs.

BY: Niki Eddington, Revive on Oakview

I was looking for a skin care range which has a safe, effective, and environmentally sound skin care solution for even the most difficult skin care problems.

This was where the Janesce range of skin care products stood apart from the rest. It is a skin care range with the purpose of combining a pure, potent, organic plant base, with simple, effective nutritional advice. Janesce supports the skin from the inside and out.

Plants have been shown to contain an amazing array of phyto-chemicals. The intricate, complex chemical composition of plants offers us a safe and highly effective tool in the treatment and support of the skin. Each plant has a harmonious blend of beneficial actives which include essential fatty acids, antioxidants, amino acids, vitamins, and minerals, all proficient in nurturing and supporting the skin. Combine this with the fact that plant actives are quickly and easily absorbed by our skin, recognised and safely utilised by our cells, it becomes evident why plants are the first choice for Janesce.

Janesce skin care products provide an extremely relaxing facial treatment, sending you on a fragrant experience, which I know you will get tremendous pleasure from.

Breast Cancer Awareness Looking good, feeling good after breast cancer.

Come and talk with Heather about your specific needs

314 East Street, Ashburton

Tel 03 308 5089 www.todds.co.nz

February 2013 : ATS Health & Wellbeing Supplement

Breast Cancer Awareness

90–95% of women who are diagnosed with breast cancer have no family history of the disease.

Around 370 NZ women in the pre-screening age group of 20–44 will be diagnosed with breast cancer this year—that’s one woman a day.

The New Zealand Breast Cancer Foundation recommends yearly breast screening mammograms for women 40-49 years of age and every two years from age 50.

Women need to be ‘breast aware’ from age 20. They need to be aware of the normal look and feel of their breasts and report changes to their GP.

Changes in the breast that may indicate cancer include: • A new lump or thickening • Pain in the breast that is unusual • A change in the breast shape or size • A rash, reddening, puckering or dimpling of the skin • Any change in one nipple, such as a turned-in nipple or a discharge that occurs without squeezing

Looking good, feeling good, after breast cancer.

Todds proudly support Mid Canterbury women who have to deal with breast cancer.

One of the most important things for women returning back to ‘day to day’ life is physical wellbeing and self-confidence.

At Todds we provide high quality products, guidance and dedication to fulfil your essential needs. Heather has been working at Todds for many years as a prosthesis and bra fitting extraordinaire and is here to provide you with caring and confidential assistance.

Heather is available instore at Todds Wednesday to Friday each week.

For help and support give Heather a call on 03 308 5089 or free phone 0508 312 312.

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Enjoy

BEAUTY & WELLBEING

Edgewater lies right at the water’s edge of Lake Wanaka.

Top ten tips for a beautiful garden

It is the perfect destination for you to experience all that Central Otago offers, in each of her four, distinct seasons.

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BY: Edgewater Wanaka

The colours of autumn are vivid and captivating plus there is just the hint of winter around the corner.

Spacious guest rooms all look out across Lake Wanaka and beyond to the spectacular Alps.

Relax in the Wineglass Café and be tempted by the tantalising season menus enjoyed with world class wines.

With two all-weather tennis courts, spa and sauna you really needn’t even leave Edgewater.

We also offer guests on-site hire of mountain bikes and kayaks to explore the ever-popular cycle trails and expansive lake.

Nearby boutique Ruby’s cinema is the perfect spot to enjoy your favourite ‘chick-flick’ on the big screen. Perhaps explore the vineyards with a hosted tour… the options are endless.

Come and touch the autumn season at Edgewater.

BY: Southern Woods

Plan well. Whether it be on a serviette over a coffee, or by investing in a full landscape plan, think about what you’re wanting to achieve.

Prepare the garden well before planting! There’s nothing worse than spending hard-earned cash on beautiful plants, only to have them turn their toes up due to lack of soil preparation. Spraying, rotary hoeing, composting etc are all part of important preparation, and don’t forget about irrigation and rabbit and weed control.

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Look around. What’s growing well in your neighbourhood? Chances are, if it’s happy next door, it’ll be happy at your place.

Take photos. Try to carry a camera and notebook in the glovebox. If you see a tree/shrub/flower you like, take a photo and note down where it was. Be sure to try and capture foliage, flower and form in photos if you can. Take it into your nearest garden centre for identification. Great for ideas for sculptures, fences, lighting, etc too.

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Make the most of your space. There’s nothing worse than dead space in your garden. Set yourself a challenge this autumn to convert the most unused, ugliest area of your garden into an area to be proud of.

It may be as simple as weeding and adding a brightly-coloured seat.

Layer plants for interest, rather than planting in a line. Depending on the amount of space you have, start with taller trees. Prune the trunks up where possible, layer underneath with group of shrubs, then fill the edges with lower-growing species.

To achieve stunning colour/seasonal change, use a mix of deciduous trees with great autumn foliage colour (eg. claret ash, cercis, flowering cherries, liquidamber, malus, maples, oaks) and flower colour (eg. deciduous azaleas, camellias, lillies, magnolias, peonies, rhododendrons). Be sure that the species you choose is suited to your site – some may require more shelter than others.

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www.edgewater.co.nz Ph: 0800 108 311

Use sculpture and art to give your garden impact. If you can only afford small pieces, sit them higher in the garden by placing on a block of some sort. Even the smallest courtyard can benefit from a tasteful piece of outdoor art hung on a wall.

Use lighting in your garden to really emphasise special areas/trees/ sculpture. Even just one small solar light positioned below a pot, or a rustic lamp on a fence post can add a little something.

Don’t be scared to try different things with plants! Topiaried camellias, standardised wisterias, hedged totara – you would be surprised to know just what might work and look absolutely amazing.

Felt Cupcake A wonderful scented pincushion or just a gift for someone!

Instructions & Kit supplied by the Ashford Craft Shop

Kit contains: 10gms of blended sliver, 1 soap cupcake, 1 felt circle, die-cut flowers, cherry & beads

You will need: Matching thread for pre-made felt & braiding Hand-sewing & bead needle 25cm braiding for finishing Stuffing Towel Bowl of warm water

Here’s how: Felt Soap

1. Take the blended sliver and make a small batt

by dividing the sliver into three equal parts. To make batt: Lay the three pieces on top of each other alternately at 90º angles.

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2. Wrap soap firmly inside the batt. Ensuring that

there is not too much overlap as this will cause lumps in the felting.

3. Dunk the wrapped soap into the bowl of warm water, ensuring not to over wet.

4. Gently start rolling in hands to start the felting.

Massage and roll until it is very firm around the soap and has the felted wool look (Approx.

5–10mins).It will become very soapy, so just wipe the soap off your hands.

5. Shock the felted piece by submerging into

iced or very cold water. Towel dry and allow to dry overnight.

Finishing:

1. Cut around the felt circle.

2. Using thread and needle, garter stitch around

the circle, about 2mm from the edge. Gather up the stitching to fit the top of the felted soap.

3. Lightly

stuff, then stitch onto the edge attaching the felt to the soap bottom. Before finishing, add more stuffing if required to make a firmer top to use as a pincushion.

4. Glue or stitch on the braiding around the edge to cover the hand stitching.

5. Stitch or glue on flower, cherry and beads.

Wow! You have made your first cupcake ©KnitcolaStitcheryLtd2012

ATS Health & Wellbeing Supplement : February 2013

February 2013 : ATS Health & Wellbeing Supplement

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ATS Health & Wellbeing Supplement : February 2013