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In this edition:
Winter Wellness tips
Green Prescription booklet
Keeping up the lockdown activity
Homemade Burgers
Activity Directory updates
Putting your mental wellness first
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Winter is officially here, and during this season it is especially important to look after our Hauora. Check out our tips to stay well below from Helen, one of our Nutritionists.
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Healthy Kai
- Eat a range of fruit and vegetables: Especially those high in vitamin C such as citrus fruit
- Include foods containing vitamin D: Eggs, oily fish, mushrooms, cheese and fortified soy milk are sources that are going to help keep your bones strong, and hormones happy.
- Keep hydrated: Drink plenty of water, tea or non-sugary drinks
- Include garlic: This is a great disease fighter
- Consider making a soup or casserole: These can be loaded with vegetables and fibre
Being Active
- Find something you enjoy: This way we are more more likely to keep it up
- Layer up if exercising outside: This prevents getting a chill
- Fit exercise around your day: Utilise your lunch break, take the stairs, park an extra 5 min away and walk, this all adds up
Stress and Anxiety
- Practice mindfulness: Think about what you are grateful for & appreciate the good things
- Focus on your breathing
- Connect with family and friends: Whānau is a great support
- Learn what works for you: Write it down, listen to calm music, go for a walk
Sleep
- Get into a sleep routine: Sleep and wake at the same time every day, even weekends if you can
- Wind down before bed: Read a book, avoid screens and stimulants such as caffeine before bed
- Make sure your room is cool and dark: We sleep better in a cool, dark room
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Check out our Green Prescription booklet
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Often when we set out to make changes and set goals we get ahead of ourselves and skip the most important part; planning. Organising and planning ahead helps us to set a clear and direct pathway to achieve our goals. Our team have created a booklet to help you reflect and act on your physical activity, nutrition and wellbeing goals.
The booklet covers a range of both physical activity and nutrition tips and ideas. There's plenty of free space to write in your own personal action plans, goals, menu planning & motivation strategies. Writing things down helps us to stay accountable and remind of our why.
What are you waiting for? Click on the booklet to see each page and get your thinking caps on, it's planning time!
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Keeping up the activity following lockdown
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During lockdown activity levels sky-rocketed with New Zealanders using this time to get active within their bubbles. With life heading back to normal there are lots of ways to continue this trend and make sure we reap the long term health benefits; being mindful of active leisure and transport may help. One of our clients recently told us about a way she kept active while waiting for her fish'n'chips, it's an idea we'll be using, check it out below.
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Active Transport
Active Transport is physical activity for the purpose of getting from one place to another. It helps to increase exercise levels, as well as saving costs on everyday travel. We can implement active transport into our lives by walking, scootering, or biking to school and work, or even taking a stroll to the local dairy/supermarket. School's and councils hold events such as Movin'March & BikeDay where children and parents are encouraged to use active transport.
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Active Leisure
Active Leisure is defined as physical activity for the purpose of leisure and recreation. Now that our local pools, gyms and parks are open we can look to access these spaces to play and have fun with our friends and family. Joining a sports team is another form of active leisure - if sports isn't your thing there are loads of other activities such as yoga, tramping, or even just going on a local trail walk or playing backyard cricket. These are all great forms of active leisure.
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“I’ve got a fantastic daughter, who really motivates me and I’m quite a difficult person to motivate. So we were getting fish’n’chips on Friday, and instead of sitting in the car waiting for them she made me go around the block with a good pace, and I was huffing and puffing, but it felt good, so I was really pleased, and I was really pleased she motivated me” - Healthy Lifestyle Programme participant
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Did you know May 28th was World Burger Day? What a marvellous thing! To celebrate Sport Wellington embraced the delicious morsels and developed a few recipes and resources to share.
The beauty of homemade burgers is they are super versatile and you can put almost anything in them. They can easily be adapted to be made healthier with a few simple substitutions. Click on the middle image below to see our burger resource with some top tips on making your nourishing creations.
Our Registered Nutritionist, Rosa did a demo on Facebook of how to cook up a burger pattie using the filling from our No-Sausage Sausage Rolls recipe. Here are two others for you to enjoy: Cracking beef burger & Vegetarian beetroot burger.
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If you have any great recipes you would like to share with our community we would love know about them. Please email us the recipe and even a picture to grx@sportwellington.org.nz
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Activity Directory Updates
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Have you had a chance to check out our Activity Directory on our Wellbeing Hub yet? Our aim in the Green Prescription team is to make sure our community has opportunities to tune into and know what is going on around the Wellington region. Even better, we've now added a filtering system so you can easily find whatever interests you. Click on the directory to check it out and find your new movement activity for the winter months.
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Putting your mental wellness first
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We understand it can be easier to focus on physical actions when we are thinking of making a healthy lifestyle change. However, caring for our mind and our spirit is just as essential. By doing so we are more likely to have a positive mindset and be confident in our ability to make the change. Click the image below to see our tips and resources in this space.
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