Spinach and Feta Cheese Flan

(Serves 4) Ingredients 6 sheets filo pastry 1 large onion, peeled and diced 1 bag baby spinach leaves 2 eggs 1 pkt Maggi Leek &...

Lemon, Honey & Ginger Chicken

(Serves three) Ingredients Marinade for Chicken (2 hours or overnight) 2 lemons, juiced 1 Tbspn olive oil 2 tspn crushed ginger 2 garlic cloves, peeled and...

MUST READ

Healthy Breakfast Options

1 cup cooked porridge with handful of raisins, 3-5 fruit pieces and trim milk 2 poached eggs with 1 slice of thick grainy toasted bread...

Green Bean and Asparagus Salad with Citrus Dressing

(Serves 4) Ingredients 200g green beans, trimmed and halved 500g asparagus, trimmed and halved 10 - 12 cherry tomatoes, halved 1 small red onion, finely...

A Mother’s Wellbeing

It’s a full time job being a Mother and yet we often hold many more titles – Employee, Employer, Taxi Driver (to the children),...

Stress-Free Christmas Tips

It is a wonderful time of year but stress levels can certainly be put to the test as we begin to run around looking...

Oven-baked Fish Risotto

(Serves 2-3) Ingredients 400g fish, cut into bite size pieces (snapper or terakihi are good) 1 medium onion, peeled and diced 2 carrots, peeled and...

Simple Tips for Eating Healthy

Healthy eating is not about sticking to a strict regime or denying yourself some of the foods you love.  It’s about having more energy...

Get Moving – Exercise

The Fitness Guy's first step to feeling so much better was to get moving - exercise. He shows you the variety of cardio exercises...

Moroccan Carrot and Couscous Soup

(Serves 4) Ingredients 500g carrots, peeled and cut into pieces 1 medium onion, peeled and finely chopped 2 cloves garlic, peeled and crushed 1/2 tspn...

“My Mum Was Always Dieting”

As a child, my Mum was always yo-yo dieting, always trying the ‘latest’ diet that was ‘guaranteed’ to shed the weight with very little...

Healthy Winter Eating Habits

It’s not unusual for people to change their eating patterns from summer to winter. We tend not to want the lighter meals and refreshing...

Teachers – Find the Time to Exercise!

Teachers need to find the time to exercise despite their demanding schedules. Research has proven time and time again that people who take part in...

Basic Stretches For Teachers

Being a teacher  myself I know long hours are needed sometimes to complete all the paperwork such as the planning, marking, assessing and not to mention the...

What are ‘Good’ Fats & What are ‘Bad’ Fats?

I thought all fats were bad? We actually do need fat in our daily diet.  Fat provides a concentrated source of energy, it’s essential for...

Delicious Muesli Slice

Ingredients 100g unsalted butter, chopped into cubes 7 Tbspn honey 2 cups rolled oats 1/2 cup dried cranberries 1/2 cup dried apricots, chopped 1/3...

FOOD

Mexican Chicken Wraps

(Crockpot recipe) (Serves 4) Ingredients 6 chicken thighs, boneless and skinless 35g packet Salt Reduced Taco seasoning mix (mild, medium or hot – your choice!) 400g...

Homemade Hamburgers

(makes 6 patties) Ingredients Hamburger Patties 500g lean mince 1 onion, finely diced ¾ cup wholemeal breadcrumbs 1 Tbspn Worcestershire sauce 1 Tbspn tomato or chilli...

Exercise Myths

Females will ‘bulk up’ if they weight train: False – To gain significant bulk  requires high levels of testosterone and women simply don’t have...

Role Models of Exercise

Teachers need to find the time to exercise despite their demanding schedules. Research has proven time...

Spinach and Feta Cheese Flan

(Serves 4) Ingredients 6 sheets filo pastry 1 large onion, peeled and diced 1 bag baby...

Chicken & Vege Soup (family go to meal for winter chills)

(serves 3-4) Ingredients 6-8 skinless chicken drumsticks or thighs 6-8 cups chopped veges 1 large...

“I’m Out All The Time… So How Do I Manage My Weight Loss?”

We are a social and habitual species, going out with friends for dinner, or having...

Weight Loss – Energy In Energy Out

Weight loss is a huge topic and can be very confusing with the variety of...

HEALTH

Healthy Fruit Muffins

  (Makes 12 medium size muffins) Ingredients 2 cups wholemeal flour 4 tspn baking powder 1 tspn cinnamon 1/4 cup raw sugar 1/2 cup blueberries (fresh...

SCIENCE

Weight Loss – Energy In Energy Out

Weight loss is a huge topic and can be very confusing with the variety of opinions, theories and fad diets. The 24hr Trainer shows...

Vegetable Curry

(Serves four) Ingredients: 1 Tbspn rice bran oil 1 onion, finely chopped 1 garlic clove, crushed 1 Tbspn medium curry paste        ...

Chicken Quesadillas

(serves 4) Ingredients Olive oil (for frying) 1 red onion, peeled and chopped finely 1 large garlic clove, peeled and crushed 2 tspn ground cumin ...

Injuries – What to do when you have a sprain or...

What is the difference between a Sprain and a Strain?     Sprain – is an injury to the ligaments and other soft tissues around a joint,...