Ashburton Guardian | YOU and your lifestyle | July 11, 2020

you Saturday, July 11, 2020

AND YOUR LIFESTYLE

MUM ON A

MISSION PHOTO HEATHER MACKENZIE 060720-HM-0900

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YOU AND YOUR LIFESTYLE | Saturday, July 11, 2020

Health and wellness coach Alicia Mabey knows how important fitness is to a happy and balanced life, so she’s set up a support and information Facebook page to help those make that first big step to fitness. The Guardian’s Heather Mackenzie reports

Just a mum on a mission H

ealth and wellness coach Alicia Mabey has set her own mission for this year’s Mission Mt Somers race on October 31, she wants to get as many new-to-running mums across the finish line as possible.

Mabey has taken to the internet to set up a Facebook running group called Mums on a Mission for those new to cross-country running or who wish to increase their fitness and off-road running skills.

Each registrant is taken through a series of questions by Mabey to ascertain their personal goals and to identify any existing injuries or special running requirements.

Once she has the answers, entrants are then furnished with

an individualised programme, put together by Mabey.

She is excited about working with the 30 women who have signed up for either the five, 10 or 21 kilometre training options.

“I am not looking to create ultra-competitive win-at-allcosts elite athletes,” Mabey said.

“I want to help those, especially, brand new to running, to feel success as they cross the finish line, with support from an amazing group of other mums in my group.”

Walk it, run it, or a combination of both, Mabey said it’s about getting the courage to enter and then ticking it off the done list.

“If you’re moving, you’re im-

‘

We [mums] should be able to have our cake and eat it too – and we can. It’s about finding balance and moderation

proving,” she said.

Registrations have come in from Christchurch, Timaru, Ashburton and Methven.

So in order to help her group stay motivated and keep training, Mabey will set up satellite groups

in local areas.

“Running and training can be a lonely business. I will tee-up groups who can get together to encourage each other and do the odd outing to Mt Peel for a group hike.”

Come race day Mabey said she will have a Mums on a Mission tent set up and hopes it will be filled to overflowing with cheering, waving supporters.

“I am encouraging everyone to bring their families along. Children can enter for free, so maybe some of the group would like to do it with their children beside them.

“By way of a celebration there will be a BBQ to finish,” she said.

Once the Mission Mt Somers

race is over, Mabey has no plans to shut down the Facebook page and take up gardening. The 2016 Coast to Coast mountain run individual winner and mother of four, has set up two other groups to help people reach their full potential.

Ongoing health and wellbeing are issues that Mabey knows are vital to a happy and balanced life.

With that in mind, her Marvellous Mums page has a couple of other options for people to enrol in, both offering a combination of at-home workout videos and wellbeing tips.

“We should be able to have our cake and eat it too – and we can.

It’s about finding balance and moderation.”

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Saturday, July 11, 2020 | YOU AND YOUR LIFESTYLE

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Mission Mt Somers offers something for everybody, from the 5km introductory run/walk to the 42km Mt Somers Marathon.

2016 Coast to Coast women’s mountain run winner, Alicia Maybey, is keen to pass on her running knowledge to her Mums on a Mission group.

Photo Heather Mackenzie 060720-HM-0901

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YOU AND YOUR LIFESTYLE | Saturday, July 11, 2020

How to recover quicker from W

ith colds and flus going around at the moment, here are some quick ways to get back to good health:

What to reduce: Reduce dairy – By reducing dairy products or completely omitting them, it gives the body’s immune system a chance to move through a cold or flu much more quickly. Dairy products can help produce mucous which is what you want to reduce to avoid symptoms getting worse.

Reduce sugar – Sugar can feed the bugs that have invaded your immune system.

Reducing sugar as much and as quickly as you can will have a huge impact on your overall health with a cold or flu, and avoidance will improve your performance in eradicating it fast and

NATURALLY YOU with Jane Logie

successfully.

Reduce caffeine – Caffeine has a huge impact on our adrenal glands and, when we are feeling tired and run down, these glands are often the ones being affected.

By reducing or omitting caffeine, and maybe drinking herbal tea instead, you can give your immune system a quicker chance to recovery.

Reduce alcohol – Alcohol is high in sugars and can have an effect on our gut immunity, where over 70 per cent of our immunity resides. Reducing or omitting alcohol can help your immunity fend off the nasties much more quickly. Alcohol also has a huge impact on sleep quality and the deep restorative sleep – sleep is important to help your immune system continue functioning to an optimum level.

Reduce baked foods – These foods are generally high in sugar and reducing sugar is really important to give the immune system a chance to do its work and help your body recover quickly as possible.

Baked

goods also contain dairy foods and wheat which are both considered mucous-forming foods, keeping away from these food types is important when sick with the flu and aiming for a fast recovery.

Reduce intense exercise – Continuing with intense exercise is really counter-productive, when the body is trying really hard to fight off those nasty invaders. By using up the body’s excess energy resources you can hamper its chance of recovery.

Stop all intense exercise while sick and resume again when well.

Reduce going out – Carrying on with everyday life, such as work, requires extra energy that your body needs to utilise to help you recover as quickly as possible, so you are only delaying the time to get well again. So stop and get well is the short-term goal.

What to increase: Increase rest – Rest-up as much as you can.

Give your body that fighting chance to get well again much more quickly than if you just carry on with your everyday tasks as per normal, within reason of course, as life still has to carry on. But resting when and where you can is extremely important to a fast recovery.

Increase fruits – Fruits high in vitamin C, like oranges, lemons and berries, give the body’s cells the fuel and building blocks it needs to help the immune system invade and attack the nasty bugs causing all the havoc. It also feeds the adrenal glands with vitamin C, which can

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help boost the body’s vital energy reserves it needs to help heal quickly.

Increase vegetables – Vegetables such as the brassica family, like brussels sprouts, cabbage, broccoli, cauliflower and cabbage, all help to support the liver, which in turn will help to support your digestive health. That will help support your immune health that resides with the digestive tract, enhancing a speedy recovery.

Increase water – Drinking plenty of fluid is especially important in rehydrating your cells. Fluid helps to flush the digestive tract and support the adrenals, which

Saturday, July 11, 2020 | YOU AND YOUR LIFESTYLE

m winter ills will support immunity. The immune system can work more efficiently when it is well hydrated.

Increase prebiotic foods – Ensure that you are fuelling your cells with the important vitamins and minerals that it needs.

Foods such as apples, bananas, cabbage and mushrooms, support gut health.

Nourishing your gut flora is crucial to maintaining a healthy immunity.

Increase sleep – Sleeping allows the body to rest and the immune system to fire full steam ahead and do the important work it needs to eradicate those nasties as fast as. Extra sleeping is a really im-

portant thing to do when you are down and out with a cold or flu.

Increase sunshine – Just sitting outside in the sunshine and letting the sun settle on your hands and feet is a great way to absorb vitamin D. It helps your immune system do its job in getting you well again. Even if you are sitting in the sun with warm clothes and a blanket with your hands and feet exposed for 10 minutes daily can really help your body.

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This is a quick and easy dish that can be made in a short amount of time. You can go low on the protein and load up with winter vegetables, which are great for your gut health and immunity.

2 small onions (diced) 6T olive oil 1 large chicken breast, small-medium dice 2C risotto rice 5-6C boiling water 2-4 cloves garlic 1/2 dozen mushrooms, quartered 1/2 400g bag spinach 1/2 dozen brussels sprouts, quartered 2T butter 1/4 C dried parmesan cheese 1/4 C grated parmesan cheese block 1/4 C grated edam cheese block Sea salt and white pepper, to taste

– In a large pan on the stove top, saute the onions in olive oil. Add the diced chicken, let it cook and caramelise on the bottom of the pan on a medium to high heat. Stir occasionally to prevent sticking.

– Add the rice. Let the rice brown and sweat slightly, then add 3C of boiling water, stir through and place the lid on. While absorbing the water, stir the rice occasionally.

– Stir and let the water bubble away with the lid on until reduced. Then add 2 more cups of boiling water.

Let that bubble away and the water evaporate into the rice, stirring occasionally.

– Add the vegetables at this stage as they need some of the water to allow them to cook. Place lid back on, but check mixture occasionally to make sure it isn’t sticking to the bottom of the pan.

– Once the rice has taken on all the water, season with salt and pepper.

– Add the butter, cheeses and blend through.

– Season again if required. Set aside, then serve with fresh spinach and a drizzle of olive oil.

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YOU AND YOUR LIFESTYLE | Saturday, July 11, 2020

Reducing risk of re-injury M

uscle injuries, such as hamstring, calf and shoulder strains are common and unfortunately the re-injury rate is far too high. So today I want to let you in on how you can hugely decrease the risk of injuring yourself again, as surely you wouldn’t want to go through it all again if you can help it right?

Firstly though, I want to define what a strain is. A strain is an overstretched or torn muscle and there are three grades.

Grade 1 is overstretched muscle fibres, grade 2 is a partial tear and grade 3 is a large tear or rupture. Too often people think a strain is different from a tear, but it isn’t – there’s just different grades.

If we look at calf injuries first, they are one of the most commonly injured muscles, making up 13 per cent of muscle injuries in footballers for example. Now, injuries happen, and you can’t go back and change that, BUT you can control what you do after that.

The re-injury rate following a calf injury is 16 per cent, which is basically one out of every six people that injure their calf will do it again within a year – not great odds at all. The re-injury rate for hamstring injuries is at least 12 per cent (literature shows 12-63 per cent) which means about one in eight people that injure their hamstrings will do it again.

Now I know that all sounds negative, but here is the positive.

The good news is that through the right rehab, you can reduce the risk of reinjury massively. Generally, you reinjure your tissue not due to the muscle being permanently damaged as our tissue heals and is really resilient. We generally re-injure something because it hasn’t been made to regain is conditioning – full strength, power, capacity and resilience. It has not been made to adapt back to normal – which also takes time.

Through specific rehab, we can encourage strong healing and build tissue resilience. For example, through doing a specific eccentric rehab protocol for hamstring injuries, it has been shown that there is under a 1 per cent re-injury rate for hamstring injures compared

B

PHYSIO LAID BARE with SHAUN CLARK

to 12 per cent in the ones that don’t follow the correct rehab protocols. The same goes for calf injuries, or shoulder injuries, with the right loading, that is progressed and fine-tuned over time, we can make your tissue adapt for the better to make it stronger.

Good rehab also depends on knowing what kind of injury you have, to be able to strengthen well. Take the calf muscle for example, which is made up of your gastrocnemius (the superficial, two-headed muscle you can see in your shank) and the soleus, deep into it. In 86 per cent of calf injuries, it is your soleus muscle that is injured and as well as that, it has a higher re-injury rate than your superficial calf muscle, which makes it quite important to be assessed and to pick up which muscle of your calf complex is injured as that needs to be strengthened in a different way. The same goes for your hamstrings and your rotator cuff which are made up of 3-4 different muscles.

Muscle injuries can be rehabilitated back to full capacity if given the right conditions, the right progressive strength exercises and importantly, time to adapt. Even large tears, they just take longer and a bit of perseverance!

I am not at all telling you that you can avoid injury, but just like doing a good warm up reduces your risk of injury, doing good thorough rehab until you are 100 per cent really reduces risk or re-injury.

If you want to decrease risk of injury, rehab your injury better or have any concerns, book in with your local physio for guidance for your rehab. It’s what we do.

Shaun Clark is principal physio and director at PhysioSteps Ashburton and Selwyn and has experience at the Commonwealth Games and World Rugby 7s. The team are experts in musculoskeletal pain and injury rehab.

A winter rescue mission

rrrr. So, it’s still cold out there for a little city kid like me, and the farm, you will be pleased to know, is still filled with surprises for this princess.

One frosty morning, when icicles littered the landscape and I was contemplating just how cold it was and wondering if it was any warmer in the city (which I decided it could be, but probably not by much), I saw a strange little thing in the distance in a paddock.

I say little, because it stood out by simply being smaller than all the other woolly sheep around it. On closer inspection not only was it small, but noisy and very bouncy.

FARMY PRINCESS with DONNA-MARIE LEVER

OMG, it was a baby lamb. We had a new addition!

Now I don’t claim to know exactly what happens, and when, on the farmy calendar, but I’m pretty sure fluffy, little lambs usually arrive in spring, not winter. But wait, there’s more, there were actually two of them – twins!

As I stared on in amazement, watching this strange winter event play out, I witnessed something truly awful.

The mother was happily feeding one of

the twins, but as the other came closer in hunger it was fully rejected, shunted and head butted to the ground.

I yelled out “Oi” to the mother, briefly thinking she may apologise and tell me she was just tired. But no, time and time again this poor wee newborn was being knocked around by its evil mother.

On went the gumboots (and we all know I don’t do that very often) and off I went on a rescue and recovery mission into paddock number two.

It was as if it was meant to be. The frosty little lamb danced towards me (I’m sure she was smiling a bit) and I scooped her up. A frantic phone call to the farmer

followed to organise bottles, teats, milk powder and blankies.

We had a newborn to take care of again with round-the-clock bottle feeds.

Frosty is growing big and strong you will be pleased to know, but her birth was also followed by several others and a couple of calves in the mix too.

It may be time to have that chat with the farmer again about the birds and the bees, or more importantly, the rams and the ewes!

TV reporter, journalist, mum and born and bred Aucklander Donna-Marie Lever talks about life after marrying a farmer and moving to rural Mid Canterbury

Saturday, July 11, 2020 | YOU AND YOUR LIFESTYLE

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Winter gardening tasks J

uly is one of the more difficult winter months in the home garden.

It is often wet and cold – conditions that are not conducive to working in the garden!

However, on days that are clear and sunny, there are many tasks requiring attention.

Plant flowering annuals Displays of flowering annuals can add a little cheer and colour in a dreary winter garden, whether grown in flower beds, containers or decks and patios. Primulas are often at their absolute best in July.

With all flowering annuals, commence dead-heading (the removal of dead flowers) to encourage continuous flowering.

Vegetable garden Continue harvesting your winter vegetables and regularly inspect your plants for slugs and snails. They appear to be hardier every year!

If you have sown a green crop this year, then towards the end of the month or August (once plants are about 30cm and before they flower) chop it up and dig it

further tree or shrub plantings on your property. Always select healthy, vigorouslooking new specimens and ensure they are fit for purpose, ie they will achieve what you require where they are planted.

Rose pruning into existing soil in preparation for spring plantings. Green crops help improve soil structure and provide organic nitrogen naturally.

Fruit trees and kiwifruit Finish pruning deciduous (sheds leaves in autumn) fruit trees. Spray with a copper compound to help prevent re-infection of fungal diseases in spring.

Kiwifruit vines can now be pruned. Remove all the surplus growth and tie down fruiting leaders on frames or wires.

In warm sheltered areas, citrus can now be harvested – mandarins, lemons, limes, and navel oranges.

Berries It’s the final month for pruning vigorous-growing berry fruit – raspberries, boy-

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senberries, loganberries, and gooseberries.

Remove all the old growth and reduce the amount of last summer’s canes. Tie the canes to existing framework.

Lawns There is little work to do on lawns this month and it is often best to keep off them if they have become excessively wet.

Moss may occur in wet, shady parts of the lawn but this is no cause for alarm as it will disappear over the dry summer months.

Do take note of areas that retain water long after heavy rain as they may require additional drainage to be installed in summer.

Trees and shrubs An excellent time to carry out any

Most roses have now shed their leaves and can be pruned. Remove all dead or diseased wood, remember most rose bushes, even though quite healthy, will have some dead wood.

Prune to outward-facing buds and remove any wood that is thinner than pencil thickness. If some plants have a lot of dead/diseased wood, it is advisable to remove the specimens and replace with new rose bushes.

With climbing roses, train the main leaders (growing up from ground) on a horizontal axis as this encourages the production of flowers. With all roses, a spray with copper compound after the completion of pruning helps minimise re-infection of fungal disease in spring.

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YOU AND YOUR LIFESTYLE | Saturday, July 11, 2020

FREE

Daltons Fruit Tree Care and planting prize pack

The prize pack includes 2 x Garden Time Compost, 1 x Daltons Premium Planter Tabs, 1 x Garden Time Fruit Tree & Citrus Fertiliser and 1 x Daltons Organic Bio-fungicide Granules PLUS a pair of comfortable, versatile Red Back gardening gloves from Omni Products www.omniproducts.co.nz.

Be in to win Email goodies@theguardian.co.nz with Daltons Fruit Tree prize pack in

the subject heading, or write to Fruit Tree pack giveaway, Box 77, Ashburton.

CONDITIONS OF ENTRY:

• You must provide a gardening question for the Daltons experts to answer.

• Please include your address and phone number in email and letter options!

• Giveaway entries must be received by July 27.

For more information on Daltons products visit www.daltons.co.nz

All questions supplied are entered into the draw to win a Daltons prize pack, but the Guardian reserves the right to choose which questions and answers will be published. Daltons post the prize to our lucky winner.

All about the scent Karen is this month’s winner with the following question: Which breeds of roses smell the most fragrant?

While fragrance is always appreciated in rose varieties, it is also important that roses are chosen for their vigour, disease resistance and longevity of flowering.

Sadly, possibly the best rose for NZ growing conditions, Iceberg, has little or no scent.

Listed below are some roses that have significant scent – remember there are always new roses coming onto the market

every year so check with your local garden centre for recommendations or look online.

Apricot nectar, Diamond Jubilee, Erotica, Fragrant Cloud, Josephine Bruce, Silver Lining, Whiskey Mac. You may find it helpful to read our free How to Grow Roses Guides which cover a range of gardening topics and include tips from our experts: www.daltons.co.nz/howto-guides.