STAND UP FOR YOUR HEALTH

health & wellbeing

stand upMany of us spend much of our day sitting down. Even if we exercise regularly, the rest of the time that we spend not moving can be bad for us.

Researchers have found that too much sitting is linked to a range of health problems including several diseases and even some types of cancers.

Even when you engage in 2.5 hours per week of physical activity, increasing evidence suggests that what happens in the remaining approximately 108 hours of the waking week is important for your health. Researchers aren’t yet sure how much we can sit during the day without incurring health risks, but fi ndings suggest the more you move, the better it is for you.

Here are fi ve reasons why you shouldn’t sit for prolonged periods, followed by some suggestions about how you can get more movement into your day. 1. Too much sitting can cause high blood pressure and high blood sugar, and will likely increase your risk for diabetes and cardiovascular disease or heart attack. 2. Even if you exercise, too much sitting can make it hard to lose weight. Studies have shown that people who spend more time watching TV tend to gain more weight over time. 3. In one recent study, employees who sat for longer than six hours daily were more likely to have anxiety or depression. 4. Some cancers, especially those associated with weight and metabolic functions, have been linked to too much sitting or lying down. They include breast, colon and endometrial cancer. 5. One study found that adults who sat for 11 hours or more were 40 percent more likely to die earlier than those who sat for less than four hours.

TIPS TO SIT LESS AND MOVE AROUND MORE WHILE AT WORK

If you have to spend a lot of time at your desk or fi nd yourself sitting for prolonged periods of time try the following tips:

REGULARLY GET UP OUT OF YOUR

CHAIR, STRETCH and do a range of motion exercises.

STAND WHILE TALKING ON THE PHONE

or eating lunch. TRY A STANDING DESK – or improvise with a high table or counter.

WALK LAPS WITH YOUR COLLEAGUES

rather than gathering in a conference room for meetings. GO FOR A WALK on your lunch break. TAKE THE STAIRS instead of the lift.

Health & Wellbeing

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Footprints Podiatry has been fortunate in the addition of podiatrist Leah Blondell to their team.

Having spent the past three years based in Auckland, Leah couldn’t be happier to fi nd herself working back in her home city of Christchurch and looks forward to a long career in her chosen profession.

Leah works on all podiatry concerns, but specialises in fungal infections as well as any other superfi cial infections related to the feet.

The treatments Leah uses to help people with fungal infections are typically topical and lunular laser treatments.

“Adults and children can really su er with things like fungal infections, verrucae and ingrowing toenails. Especially in summer when people want to show their feet; it knocks their confi dence.”

From sports injuries to children su ering from growing pains; from those with issues around diabetes to the elderly, Leah treats them all. “I love chatting with my older clients. Their life experience means they usually have some good advice to pass on.” Leah works two days at the Ilam clinic and three days at the Barrington clinic.

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Trim up

Summer is just around the corner and now’s the time when many thoughts turn to losing a bit of excess weight. Here’s some helpful advice from naturopath Nikki Warren.

1Increase protein, decrease carbohydrates. Snack on nuts, fruit, salads, soups, low GI carbs such as sweet potato or brown rice, meat or protein, plus vegetables.

2Introduce more movement into your day. Take the stairs where possible, and walk instead of driving.

3If you have a sweet craving, brush your teeth.

4Drink plenty of fi ltered water. Often thirst is masked as hunger. Work out how much water you need to drink by taking your weight in kg and times it by 0.03. e.g. 60kg x 0.03 = 1.8 litres daily.

5Eat two small squares of dark chocolate daily if you’re a chocoholic. One to two small squares of dark chocolate a day helps to satisfy a sweet tooth, and to prevent binging.

6Consider adding strength training to your daily exercise. Building muscle increases your metabolic rate.

7Stop eating before you feel full. Get out of the habit of eating everything on your plate.

8Ditch the sugary drinks. Drink water or fl avoured sparkling water.

9Eliminate lollies, biscuits, cakes and fast food. Not only are these foods going to increase your bad cholesterol, they are empty calories that have little nutritional value.

10 Detox and switch to organic food. Detox diets are usually low in calories and there is a naturopathic theory that releasing toxins from your fat cells helps to boost your metabolism.

Gordon’s ‘Ready to Rage’ Gherkin Relish famous for its tangy punch and strong gherkin notes complemented with herbs and spices certainly does just that. Try the distinctive sweetness and tang in these traditional lunch rolls. Gordon’s ‘Ready to Rage’ Gherkin Relish 400g is $5.40 and available from ‘The Picklery’ @ Gordon’s Pickles. You can have a taste test before you buy. The Picklery Retail Shop is open weekdays from 8am to 4pm at 1 Timothy Place, Wigram. Call: 03 348 0223 or email gordonspickles@xtra.co.nz.

Ingredients

1/4 Cup Gordon’s ‘Ready to Rage’ Gherkin Relish 1 loaf white, sandwich sliced bread 1/2 cup cream cheese 1 small grated carrot 1/2 cup grated cheese 1 Tbsp mayonnaise

Remove crusts from bread. Soften cream cheese, add mayonnaise and mix all ingredients together and spread over bread. Season with salt and pepper. Roll up. Cover with glad wrap and refrigerate until ready to serve. For variety, try substituting - capsicum, fresh tomato, red onion, chopped nuts, ham, cottage cheese, gherkins or grated cucumber. Or use wholemeal wraps instead of the white bread. ANOTHER TIP the relish is also really yummy mixed with sour cream to make a dip.

Method

ready to ready to rage rollsrage rolls www.gordonspickles.co.nz

A classic tale of beer tasting his way through his 1980s OE, Wigram Brewing Company’s founder Paul McGurk returned home, started garage brewing, built a craft brewery and put down WBC’s fi rst brew on 8 December 2002.

Being part of the craft beer revolution has been living the dream for Paul, although he admits he could not have done any of it without his wife Caroline. Together they have built and grown their business with a host of passionate believers and supporters.

Paul and Caroline say, “staying true to our passion for owning a successful craft brewery and brewing beers we love, while passing that beer love to our customers has been as important as being an active local business in the community we live in and support, and where we’ve raised our three boys.”

To commemorate two decades of brewing great beers, Wigram Brewing Co will mark the occasion with a limited release anniversary ale “Aviator”, a big beer for a big occasion on 8 December this year.

Leading up to Christmas, WBC will host “20 beers for 20 years” events, celebrating with employees, past and present, and amazing partners and customers. Check the website for events and beer treats.