Health and Wellness Update Mar22

HEALTH & WELLNESS
UPDATE
INSPIRING HEALTHY and ACTIVE LIFESTYLES AUTUMN 2022
In this issue...
We are back!
Community Programmes
What else is coming up?
Exercise and Wellness
Recipe idea
Vegetable Couscous
Salad
pg 2
pg 3
pg 4
WELCOME
Kia ora,
SPORT
A U C K L A N D
I hope that you’re keeping well and were able to enjoy some down time with
your family and friends over the summer.
Throughout what was a particularly challenging 2021, we were pleased to
be able to continue delivering our health & wellbeing programmes and were
delighted by the number of people who shared with us their achievements.
We love receiving these successes and encourage you stay in touch or share
these highlights with us on Facebook.
Reflecting on the past 2 months (which I’m sure you’ll agree, seem to have
flown by), the Covid-19 pandemic has continued to disrupt 2022 however
I don’t feel as clueless as what I did 2 years ago. Being adaptable seems
to have become a normalcy. While habits have been harder to form, I’m
reminded that striving for progress rather than perfection is the way to go.
As you read on, you’ll see that our Health & Wellness team are now back
into community delivery by offering individual consults as well as group
sessions. We continue to offer online options across 6 days of the week and
excitingly this week we kick of our Move More March challenge – we’d love
you to join us!
Enjoy the read, both to hear of recent successes and know what’s coming
up. Like myself, you may find the section on immune health particularly
interesting. They say, “variety is the spice of life”, well it seems that the little
helpers in our gut would agree with that statement to keep our immune
system functioning at it’s best.
Arohanui,
Brooke
Health and Wellness Operations Manager, Sport Auckland
Your Immunity ...............................pg 4
Cost Saving Tips.............................pg 5
Move More March.........................pg 5
Jacque’s Story.................................pg 5
If you aren’t currently involved with Green Prescription or Active Families*
and would like to join – it’s easy! Simply click on the link below, share your
contact details and we will be in touch within the week! Or recommend us
to a friend or family member – what’s better than the gift of wellness?
*Active Families is offered to children aged 5-17 years and their families
living in the Auckland DHB region – Join us here.
Green Prescription – join our health and wellbeing programme (adults aged
18 years and above) here.
Sport Auckland | Level 4, Gate B, Alexandra Park Function Centre, Greenlane West, Epsom • PO Box 26599, Epsom, Auckland 1344​
Ph 09 623 7900 • info@sportauckland.co.nz • www.sportauckland.co.nz

SPORT
A U C K L A N D
HEALTH & WELLNESS UPDATE
INSPIRING Healthy and active LIFESTYLES
COMMUNITY WELLBEING PROGRAMMES
ARE BACK IN ACTION!
We’re excited to announce the return of our free community-based Nutrition & Wellbeing programmes. These
1-hour sessions will be delivered every week by our team and other experts in their field who support Green
Prescription. Here’s what’s coming up:
7 th March
Getting started
with exercise
Presenter: Parita
14 th March
Avondale Nutrition & Wellbeing Programme
Monday 10am – 11am
Avondale Community Centre, 99 Rosebank Road
Diabetes
Presenter: Priyanka
21 st March
Eating well to
Manage stress
Presenter: Kavneet
28 th March
Gardens 4 Health
Richard (Diabetes
Foundation Aotearoa)
4 th April
Strength &
Balance
Presenter: Harbour Sport
11 th April
Understanding
Cholesterol
Presenter: Priyanka
Tamaki Nutrition & Wellbeing Programme
Thursday 10.30am – 11.30am
Panmure Community Hall, 7/13 Pilkington Road
10 th March 17 th March 24 th March 31 st March 7 th April
Getting started Eating well to Healthy eating Gardens 4 Health Strength &
with exercise Manage stress essentials
Richard (Diabetes Balance
Presenter: John Presenter: Kavneet Presenter: Jemi Foundation Aotearoa) Presenter: Harbour Sport
14 th April
Love your Heart
Presenter: John
Stay Active with us at these free sessions:
Monday Tuesday Wednesday Thursday Friday
6-7am:
Green Fit
Te Puke ō Tara
Community Centre
9.30-10am:
Gentle Exercise
Avondale
Community Centre
6-7am:
Green Fit
Te Puke ō Tara
Community Centre
Starts 7 th April
*Vaccine passes not required for outdoor sessions – come one, come all!
9.15-10am:
Challenge by
Choice
Exercise Class
New Lynn
Community Centre
4.30-5.15pm:
Family hikoi*
Mt Wellington,
Mountain Road
entrance
6-7am:
Green Fit
Te Puke ō Tara
Community Centre
9-9.45am:
Outdoor
exercise*
Mountfort Park,
Manurewa
10 th – 31 st March
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AUTUMN 2022
WHAT ELSE IS COMING UP?...
• Monthly Nutrition & Wellbeing sessions – evening and weekend (Manurewa)
• Weekly Nutrition & Wellbeing sessions – daytime (Mt Albert)
• Cook n Kiwi Eat Well for Less Cooking Classes (various locations)
• Instructor-led gym sessions – Panmure YMCA
• Active Families – programmes for the whole whanau (various locations)
Over the coming weeks, keep an eye on our website or Facebook for more updates, or if you’d like to join any
of these sessions, please contact our team.
Accessible exercise and
wellness advice…
Join us online 6-days of the week for live exercise classes and nutrition and wellbeing webinars or view our
video library anywhere, anytime to keep active and on the ball with all thing’s wellness!
These live sessions are exclusive to you and others on our programmes so before joining for the first time,
please contact your Healthy Lifestyle Advisor for the Zoom passcode.
• Monday 10am: low impact beginner-intermediate
• Tuesday 12pm: Upper body workout for all
• Wednesday 10am: low impact beginner-intermediate
• Wednesday 5.30pm: Women’s only beginner-intermediate
• Thursday 12pm: Lower body workout for all
• Friday 9.30am: low impact beginner-intermediate
• Saturday 10am: Ante-Natal (pregnancy) exercise clasS
• Wednesday 10.30am & Thursday 7pm: Nutrition & Wellbeing Webinars
(Q&A after every session)
SEE YOU
SOON
This month our webinar topics include: Mindful
Eating, Heart Health & Understanding Cholesterol,
Stress Management, Healthy Gut – Healthy Mind,
Arthritis… view our timetable online here.
If timing does not suit, rather than miss out – Please
contact us to access our full library of recorded
webinars and workouts.
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SPORT
A U C K L A N D
HEALTH & WELLNESS UPDATE
INSPIRING Healthy and active LIFESTYLES
A healthy
immunity is all
about balance
Immune health has become front-of-mind for obvious
reasons over the last two years and with that comes a
lot of advice and product marketing geared towards
“boosting” or “strengthening” your immune system.
Our immune system fights dangerous pathogens that
enter our body to prevent disease, infections, and
viruses – it’s very complex and there’s a lot we don’t
know, however rather than boosting this process and
making our immune system “stronger”, we want it to
be balanced.
The top things we can do to have our immune system
functioning at it’s best include keeping active, eating
healthy food, minimizing stress and getting enough
sleep.
Why is what we eat so important?
Approximately three quarters of the immune system
lives in the gut, so a healthy gut microbiome supports
a healthy immunity as do vitamins and minerals.
Fibre from plant foods such as fruit, vegetables,
wholegrains, beans, legumes, nuts and seeds are key
to a healthy gut. It’s valuable to include prebiotic and
probiotic foods to reduce inflammation in the gut and
help restore healthy bacteria of the microbiome. You’ll
be pleased to know; we can get all these nutrients
from our food! We recommend eating a varied diet
with plenty of plant-based foods and reducing foods
that have a negative effect on the gut. This includes
highly processed products and food high in sugar, salt
and saturated fats.
Vegetable Couscous SalaD
RECIPE
IDEA
SERVES 4
This salad is an easy budget-friendly meal rich in many
of the key nutrients which support a healthy immune
system; Vitamin C, Vitamin A, Vitamin B5 and Zinc. We
love how versatile this meal is! Add soft-boiled eggs,
stir through flaked salmon, sprinkle with dry roasted
seeds/nuts or crumble over reduced-salt feta cheese.
Cooking oil spray
1 medium Kumura (400g), cut into 5mm slices
2 large courgette (300g), cut into 5mm slices
1 ½ cups couscous*
1 ½ cups hot reduced salt chicken stock
420g can chickpeas, drained and rinsed
450g can baby beetroot, drained, quartered
60g baby spinach leaves
2 Tablespoons coarsely chopped flat-leaf parsley
Orange dressing:
1 teaspoon finely grated orange rind
¼ cup fresh orange juice
2 tablespoons white wine vinegar
1 teaspoon Dijon mustard
1. Spray heated barbecue grill plate with cooking oil.
Cook kumura and courgette in batches until tender.
Cool 10 minutes. Or, roast vegetables in the oven.
2. Meanwhile, combine couscous with stock in a large
heatproof bowl, cover. Stand 5 minutes or until liquid
is absorbed, fluffing with a fork occasionally.
3. Place ingredients for dressing in a screw-top jar;
shake well.
4. Add kumura, courgette and remaining ingredients
to couscous; stir gently to combine. Serve salad
drizzled with dressing.
4
*Make it gluten free by using gluten free couscous or
quinoa (adjust cooking time for quinoa).

AUTUMN 2022
COST SAVING TIPS
• Use in-season vegetables as well as frozen and canned options
• Try meat-free options such as chickpeas, lentils, or other beans for
plant-based protein sources
A little challenge
goes a long way…
Over 250 people joined us on our 5-week Countdown to
Christmas Challenge last year; we loved receiving your photos
and success stories. Thanks again for those who gave us feedback
as that has enabled us to develop new challenges for 2022. We
recognise that people like to receive uplifting and motivational
text messages and find these helpful when trying to create good
habits or break away from the things that hinder success.
Foods high in prebiotic
fibre
Legumes, beans, garlic, onions, leek,
asparagus, apples, banana, barley, oats,
berries
If you’d like to be part of our Move More March Challenge and
receive further encouragement via text message throughout
the month, please let us know!
Probiotic foods
Fermented foods such as yoghurt,
sauerkraut, kefir, miso soup, tempeh and
sourdough bread
Jacque’s story – A successful start to 2022
Starting Green Prescription shortly after giving birth to her second son, Jacque then joined our Countdown to Christmas
Challenge in November 2021. Read on to hear her inspiring story of success.
“What I liked the most about the Countdown to Christmas challenge was getting such great information each week
which was easy to apply in small steps into a busy lifestyle. I loved how it was manageable yet still a challenge. This
challenge made it simple to be more aware of my daily habits and conscious of how my body reacts.
Eating well is a challenge for me, especially when I am busy so I have found prepping my food for the week and freezing
our meals in portions makes life easy when things get crazy! I still have moments when emotional eating gets the better
of me, but I am
outlet
trying to figure out why I want to eat. I try to work through the emotion or find a healthy
like going for a walk, doing a round of exercise or finding a healthy alternative.
Making sure I have a minimum of 2 litres water a day and eating protein
at each meal are two things that I have stuck with since the challenge.
I make sure I have vegetables in my lunch and dinner and fruit at
breakfast and snacks. I try get in 10,000 steps a day... not always
possible but I attempt to at least get 1 walk a day, even if it is
around the block. I have tried to make bedtime by 10pm, not
always easy with a 10-month old but we try. We still try to use
no devices 1 hour before bed.
My son who is 7 loves the fact that he is feeling fuller for
longer after meals and tends to snack less. He says it gives
him more energy. The kids sleep better. My husband feels
he is not deprived and feels healthy but satisfied that he
does not need to get a midnight fix of junk. I am feeling I do
not have as many cravings, not feeling as down and feeling
better about who I am because I am learning to know the
why. I am finding it easier to get up and carry on from where
I was then feel I need to start over, it is more accepting this is
a lifestyle and be gentle on myself :)”
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