Get the car checked by a mechanic or at the very least check brakes, tyres and pressure, oil, lights & indicators and fill up with petrol. There is nothing worse than doing this on the way out of town, at the very least you will be mugged by your young passengers for garage goodies.

No matter how short the trip, if you are out for the day make sure you have an up to date First Aid Kit plus carry extra water bottles, suntan lotion, calamine lotion or Aloe Vera soothing gel, zinc for noses and cheeks plus a spray bottle of filtered water to hydrate and cool off anyone over-heating. Keep all water bottles inside in a cool place; water bottles left in the car for days can be a health hazard.

Simple medicines can really keep a day on track so make sure the First Aid Kit or your handbag contains anti-acid, children's aspirin, your aspirin, sewing kit, hand towels plus a spare big towel, tissues, wet-wipes and muesli bars/ scroggin.

Make sure your cell phone is charged and if a pre-pay loaded with double what you normally buy and no matter how long the day trip, pack a torch plus matches just in case.

Raid the cupboards for spare hats, jackets, shoes, socks, swimming togs and undies. It's amazing how many of these can be found in hidden corners of any home. Throw into a plastic bag along with a couple of spare plastic bags for wet clothes and keep in the travelling vehicle so no-one is left freezing, wet, sun-burned.

Other people's children are notorious for being ill equipped and it is always your fault if something happens to them. It's also a good idea to check with their parents whether they have any allergies or fears like water or the dark and if you are going to spend the day by the water, can they swim? Killing off other people's children through lack of knowledge about them leads to heavy guilt trips!

Extra tips about Food and Water

Take plenty of water from home even if it is just from your own tap. If you are not used to water in other areas you and the kids may react to the different levels of water hardness. If you run out of your own supply whilst on the trip stop and buy some filtered bottled water from a dairy, petrol station or if available a supermarket.

Take water-purifying tablets if going into the bush but only use them as a last resort. Diarrhoea or constipation can ruin any trip.

When everyone is at the beach or in the bush a whistle is a really handy tool to gather everyone together.

To avoid constipation make sure you take healthy food that you personally enjoy and don't forget the loo paper it's amazing how many people do and it has so many uses other than the normal one.

Last but not least make sure that everyone including yourself gets to bed early the night before you set out. No packing up at midnight especially if you are the designated driver.

Happy Holidays

Ann will be back in February with more Healthy Living Tips

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Exercise or Dieting, which is Better?

This is like asking food or water? You need them both to maintain a healthy balanced system and body weight. The summer break is looming with parties and barbecues giving you the excuse never to get started on balancing your lifestyle. Believe it or not this is the perfect time to take control of your weight and ultimately your health. Why is this? Because of the longer, warmer days, you will feel less hungry and there are more daylight hours to start your own no cost, outdoor exercise routine. Also there will be time to rest and get yourself acclimatised to a lower calorie intake and higher calorie output. Your muscles will benefit from the warmer days too by being able to recover quicker and making you less stiff and sore after a workout.

When deciding where to start it is good to remember that a person with average metabolism will take over two hours of walking or over one hour of running to burn off the calories contained in a standard novelty bar of chocolate or bowl of crunchy muesli. Most of us are not fit enough to do that and even if we were, we simply don't have the time or the energy at the end of a busy school year. The key therefore is to adjust your diet. This will give you quicker results no matter what your fitness level is. One point though if you have any health or dietary problems check with your doctor first.

First check your fluid intake and to get this up replace your breakfast or mid-morning snack with a Fruit and Veggie Juice. There are now several brands of readymade varieties but if you are serious about your weight control and health then invest in a juicer to make fresh juice yourself without any of the artificial additives. For juice recipes and advice on the best juicer to buy go to Sarah's Juice Recipes.

Another advantage is that juice will slow down your coffee intake, but for better results switch from coffee to tea when you feel the need for a cuppa. If you are a flat white or latte addict make it a small one made with trim milk, as the calories in a large, full fat latte are scary! Coffee is hard on the liver and can bloat you. Remember also that pure water is very good for the body and any good diet will suggest at least a couple of litres daily of this super drink.

Daily Intake

For breakfast try as much fresh fruit, dry toast or low-salt and low fat crackers as you like.

I personally find the best time for a juice is at mid-morning break. It definitely staves off the mid-morning hunger, re-energises you and prevents you from over-eating at lunchtime. For the same reasons and if you like wine, get into the habit of drinking a juice before you start on dinner as this is a good alcohol control agent. We now know that the calories in alcohol have three to four times the calorific effect of normal sugary drinks.

As you may have had a light breakfast and juice for mid-morning, for lunch I would suggest that a carbohydrate load such as a cup of cooked rice or pasta with perhaps a small can of minced chicken or fish accompanied by plenty of salad vegetables and a light oil and vinegar dressing will easily get you through the afternoon.

At teatime or pre-dinner have another glass of Juice or a natural fruit non-dairy smoothie to ward off the munchies.

One small potato or half a medium kumara is better for your weight control than bread, rice or pasta so add this to lean meat, fish, egg or a vegan protein option and remember to include loads of salad. Raw food is great for weight control and bodily functions. You will also find there is more variety of low-cost, fresh salad vegetables on the market as we move into summer.

Alcohol -One glass of anything you like but no more. If you are socializing, remember to have one glass of water per glass of alcohol.

Remember that pure water is good at any time. It is handy to keep a glass or bottle of water by your bed in case you become thirsty in the night.

One really important dietary tip is that if you don't know or understand what's in it, don't eat it!

Give yourself a couple of weeks sticking to the above dietary advice before embarking on an exercise programme. Even without exercise you will be feeling much better and your summer clothes will be much more comfortable to wear.

Part two Exercise

If you are not currently physically fit don't waste your time and money by immediately joining a gym or dance class, as you will find you will give up quite quickly. Going to a formal exercise class or gym when you are not fit enough just makes you hungry and stiff. This leads to a dietary blowout after all that good work you put in for the previous two to three weeks!

The good news is that the weather and longer days of summer are terrific for embarking on a walking and stretching programme that will cost you nothing but a little time. Also you will be in total control so there will be less pain and hunger, making it easy to stick to your eating programme which with a little exercise will work even more effectively.

We can all exercise by walking and stretching and there are charts on stretching in every school gym or even on the Internet. Start slowly with a 30-minute easy walk or 20 minutes of yoga/ stretching once a day. When you have this once a day routine going well split it up into a 15-minute yoga session in the morning plus a half hour walk in the evening. Keep this twice daily routine up for three weeks.

After three weeks of this routine, stick with the15 minute yoga/ stretching in the morning as often with time constraints this is all most people can afford, but increase the evening walk to 45 minutes so that by the end of three weeks you should feel like you can walk for an hour once or twice a week.

Once you have conquered the hour of walking, rather than increase the time, increase the pace of your walk, therefore the distance covered in the same amount of time.

When that becomes easy, if you have the time and daylight try walking for an hour and twenty minutes. If your weight loss has reached a standstill you will suddenly start shedding the pounds again!

This easy programme could take up to three months at which point you will be ready to take up a more formal exercise routine which could be anything from bush walking to dance classes.

Patience is the key, you will know that you have overdone your exercise, if after a longer and more intense session you can't stop eating and are very tired the next day. If this happens, take it back a step and go a bit easier on yourself; but unless you are ill always do the 30 minutes daily walk no matter where you are or what you are doing.

Good Luck and start today!

Ann Polaschek

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Don’t Run before you can walk -
Exercising to Burn Fat Effectively

Everyone knows the benefits of exercise as opposed to just dieting so I am not going to go into that but rather explain how to pace yourself when starting out and also how to make the exercise you do effectively burn excess fat whilst putting as little stress on an unfit system as is humanly possible.

Walking the anytime exercise

Stage 1 - 4x to 5x per week for 1 to 2 weeks
You can go for a walk anytime and a really good time is when your stomach is full as it helps digestion but it doesn't matter, empty or full, pick a good time of day when you know that you can usually escape from everything for a while and go for a 20 minute walk without going too fast so that you enjoy it. If you are with a friend you should be able to chat away easily or if alone sing away happily to yourself without getting out of breath. You'll be surprised how fast you can build up to a longer walk and even want to continue this pleasurable de-stressing activity for 40 or even 50 minutes.

Stage 2 - 4x per week for 1 to 2 weeks
Continue with stage one and add in:
10 - 15 minutes of floor exercises between or before any meal or on an empty stomach. These exercises include stretching and some light strength and abdominal floor exercises. This will keep your muscles loose, plus strengthen back and abdominal muscles. Most people know these exercises from school but if you don't know what to do, invest in a course of 6 yoga sessions for beginners at your local community/ school hall.

Stage 3 - 4x per week for 1 to 2 weeks
To step up your walking routine once you have established at least 30 minutes as the norm; step up the pace for the first 30 minutes and check your heart rate keeping it within the fat burning zone for your age group. At this point stay within the 45 minutes of activity. Another good tip about heart rate is that you also need to take into account how overweight you are as these charts are taken from the average weight for that age group.

To help you with this I suggest that for the first 10 kilos you are overweight drop the middle of the fat burning zone heart rate on the chart by 5 counts for your age group. If you are more than this then drop another 5 counts for the next 10 kilos and if you are under 40 and more than twenty kilos overweight, drop 1 count for every extra kilo over the twenty kilos that you are overweight. (See Fat Burning chart and work out from there your steady heart rate when exercising after 15 minutes of activity).

Stage 4 - 4x minimum per week for 1 to 2 weeks
Next maintain the same length of time spent walking but add some standing yoga or cool down stretches before and at the conclusion of your the walk. Practise these warm up or cool down exercises in your garden or even in the park. Make sure you do these at the end of the walk avoid going back inside the house to practise your stretches as you may find all you want to do is sit down and do nothing more for the day.

Stage 5 - 3x minimum per week from now on
Build your walk up to 90 minutes and even if you simply warm up by gradually speeding up your walking pace don't forget the cool down stretches at the end of your walk.

If you do not have the time for 90 minutes 3x per week stay with stage 4 and make sure you get four to five sessions in per week. Of course you can mix it up a bit but make sure you get 4 sessions in per week.

The benefits and what to watch out for:

You will feel hungrier so drink water and eat plenty of high fibre food such as fruit or vegetables when you get back to the house.

Once you have built up to a 60 minute walk 4x weekly over a period of three months you can even contemplate going back to dance classes or a favourite sport as you will be fitter and will be able to concentrate on the techniques rather than simply struggling through the session due to lack of fitness, making the financial cost of the lessons worthwhile

Overdoing it or increasing time and intensity too quickly:

There is a tipping point and you know you have overdone it if:

1) You can't stop thinking about food when you get home and give in to binge eating too easily.
2) You feel really tired and stiff all of the next day, avoiding exercise and again find yourself eating too much.

This is natural as the body is simply trying to rest and recover so the best thing to do is just stretch, drink plenty of tea and water plus eat as healthy as possible even if it is a bit too much of a good thing.

Most importantly get walking again within two days and keep that stretching up!

It's spring so start walking and stretching for a happier healthier life!

Wishing You Well
Ann

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Getting Rid of the Winter Doldrums

1. First detox as this can give you a wonderful energy boost.
   Read Sarah Brook's article on detoxing packs that are simple and easy to use. 
    
2. Organise your food so you sleep more soundly. As large a breakfast as you can eat. A high protein, low-carb lunch for increased concentration levels in the afternoon. Include complex carbohydrates in your evening meal which should be consumed by 6.30pm or at least 4 hours before bed.
    
3. Get those fluids in through-out the day.
    
4. Vitamins - 1x Complex B + 3 to 6 Flax or Fish Oil capsules + 1 x CoEQ10 for the over 40s.
    
5. It is best to obtain iron, calcium and magnesium through dietary sources. See Sarah's article for Fab Foods rich in these nutrients
    
6. At every opportunity breathe slowly and deeply.
    
7. After every meal get up and move around especially after the evening meal which is a good time to get in an evening walk or play a ball game with the kids which will help everyone settle in well for the night. 
    
8. Even during the winter months try and get outdoors for 15 minutes worth of sunshine, with a third of your body exposed and without sunblock anytime before 11am and after 2pm until daylight saving comes back, when it should be before 10am and after 4pm.

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Start your day with QiGong in the Classroom 

A two minute Energising and Focusing routine for you and your students translated from the discipline QiGong. It is a great way to get them focused and motivated to clean up the classroom at the end of term.

We've used some kid's exercise terms to make it easy for you to teach.

1. Put on some relaxing music.

2. Stand feet together with arms outstretched to the side at shoulder height (Peter Pan flying pose) then breathing out bring the palms into the chest with elbows as though you are going to do the chicken dance. (Do the Chicken). Breathe in and outstretch your arms once more (Peter Pan flying pose). Breathe out bringing the palms in again. (Do the Chicken).

3. Breathe in and outstretch your arms breathing out as you take them above your head fingertips almost touching. (Make like a Tree).
   
   From now on continue to breathe in and out normally and never quite touching the body do the following:

4. Bring your hands down behind your head as though you want to cup your head in your hands (Head Rock).

5. With palms facing the body but not quite touching bring the hands down in front of the chest and continue down to the tummy button. (Really draw your shape with your palms).

6. Look at the Sky pose; sweep the hands around to the lower back and lean into them, this is the one time you do make contact with your palms, giving the lower back a stretch.

7. Letting go of the lower back bring the hands palms still facing inwards around to the side of the hips and leaning forward and down trace a line with the palms down the outside of each leg and foot then come back up the inside of each foot and up the inside leg and tracing back up the stomach and chest bring the body back to the upright Chicken Dance position with elbows out.

Start again by repeating the outstretched arms and breathing exercise before repeating the palm trace around the body again.

Repeat the whole exercise at least 5x and finish with a big breath out!

Now continue your day calm, focused and energised!

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It pays to remember that Vitamin B12 is a great mood steadier especially for pre-pubescent children, hormone-ravaged teenagers, pre-menstrual girls/ women, also menopausal men (good for prostrate) and women. Therefore for those of us who prefer to avoid red meat or who are devout vegetarians need to look more closely at alternative foods that provide this most necessary of supplements.

The easiest alternatives are nuts and seeds especially brazil nuts and pumpkin seeds, soy protein and eggs which like meat are also high in protein.

Like most folks I am not a great lover of tofu but GE free organic soymilk is easily digested and is a great alternative to cow's milk, which is quite indigestible to most adults. If you want the nutrients from milk products eat pro-biotic yoghurt and naturally produced cheeses.

Nuts and seeds make great snacks but can be somewhat high in calories.

Eggs are the most economic source of Vitamin B12 and are reasonably low in calories. It is not the cholesterol in eggs but the fact that they can be somewhat binding to the system and make digestion sluggish which probably has more of an effect on blood pressure than the amount of cholesterol present in a whole egg. In fact it is the white of an egg being high in protein that has the binding effect, the oil in the yolk counteracts this and is the reason why I advocate eating the whole of an egg.

As for the binding effect, if you combine eggs with vegetables such as a plate of two poached eggs, on steamed spinach plus a baked or microwave cooked kumara or potato, your system will thank you for such a nutritious, high fibre meal.

Eggs are generally in expensive and at this time of year winter vegetables are in great supply so today's recipe is a Winter Vegetable Frittata Recipe that you can easily make and serve as a slice with tomato or sweet chilli sauce, in fact it is delicious with any sort of chutney or pickle and my personal favourite is basil and pumpkin seed pesto (less expensive than the pine nut version) which I will also give you the recipe for.

Click here for today's Tuck shop/ Canteen recipe, which is also good anytime you want to feed any number of troops nutritiously without too much washing up or breaking your weekly budget.

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Living and working in Christchurch, losing our offices and now our home-base is under threat from part of it collapsing I have really had to retrain myself from panicking, so here are a few tips to getting a good nights sleep and slow down the panic whenever an aftershock or disaster hits.

1. Make plans as to what you will do if complete disaster hits, as this will give you some if not complete peace of mind.
    

2. Whenever an after-shock hits have a retreat position and make sure that you slow down your breathing and if you are with your students get them to do slow breathing exercises each day so that they can practise them when in their crouch positions.
    

3. A half-hour afternoon or evening walk, jog or game with the kids will help anyone's sleep pattern no matter what is happening around them.
    

4. Switch some of your alcohol intake for something like cranberry, pomegranate or cherry juices as these three give that tart taste that you enjoy. These three juices also help your kidneys to function well and cherry juice helps you to sleep.
    

5. Finally remember if you have prepared for the worst there is no more you can do; therefore relax, if you can't solve the problem right now, there is no point in worrying about it.

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During the winter months we tend to feel lethargic and eat a little too much so a simple and short daily exercise routine can make all the difference to both your energy levels and waistline.

The standard three times a week hour long exercise routine may not work for you so perhaps for you to achieve general fitness and weight loss, exercising 10 to 15 minutes twice a day is a much better option.

This option has many advantages
including the following reasons:

• It is hard to find a spare hour but almost everyone can find the time and energy for 10 minutes of mild effort even if it is just a stretching routine for one of the sessions plus three songs on the radio of dancing around the lounge for the second session.
   

• At the start, an hour of exercise may make you so tired and stiff that it will be a week before you try any sort of exercise again if ever!
   

• After an hour of unaccustomed exercise you will most likely find yourself overeating at your next meal whereas a short burst of effort will inspire you to keep the calorie intake lower each and every day that you keep the exercise up.
   

• Exercising gently for 10 minutes can be done after a meal. This could be a good walk round the block or on a stepper or treadmill and would aid rather than hinder your digestive system.

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Headaches have many causes but if you suffer from them often and your doctor can only offer painkillers because he can find no disease or anything else wrong with you then here are a few tips to get you off the painkillers which are certainly not a good long-term solution.

1. Check with your Doctor.

2. Drink more water.

3. Cut out coffee or switch to tea.

4. Make sure you are getting enough deep sleep and not eating too late at night. Not drinking any sort of caffeine including Milo and Hot chocolate drinks after 4pm really helps as does turning the TV off in the bedroom.

5. Make sure that your glasses are the correct strength.

6. If you don't wear glasses get your eyesight checked.

7. If you have a fringe make sure that it is not too long.

8. Practise counting to 10 and breathing deeply before feeling angry or stressed about something. Remember if your can't solve it now forget about until you can do something.

9. Practise simple neck exercises and if you have a regular workstation check that your sitting position is on a direct level with your screen and that your arms are relaxed when typing.

10. Get your back checked by visiting an osteopath or chiropractor.

11. Have your teeth and gums checked. Abscesses can develop long before your teeth ache and the toxins from this can create headaches and lethargy.

12. Keep a check on your alcohol intake.

13. If you smoke consider stopping or perhaps the headaches are a side effect of stopping in which case drink more water and get nicotine patches.

14. If you have checked and balanced all of the above and the doctor doesn't think you have a brain tumour then consider detoxing by using a detox kit between $50 and $120 for a 10 to 14 day programme.

If you want to see what would be the right detox kit for you please link to the following.

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1) Even though it is cold we tend to relax and work in dry warm atmospheres so make sure you are getting enough fluids and avoid too much coffee or hot chocolate as these drinks are very dehydrating as is alcohol. If you think you haven't had enough fluids take a jug of water to bed. The trips to the bathroom will be worth your feeling of get up and go the next morning.

2) Rather than cook in oil steam, boil or use a mixture of water and oil then add a little pure cold pressed virgin olive, avocado or other natural oil to your food as you serve it up.

3) If you suffer from bad circulation in the toes and fingers or suffer from arthritis here's a great remedy. Stir into 2 parts natural cider vinegar, 1 part pure active manuka honey until it dissolves. Pour into a vinegar server and add to taste o hot or cold dishes especially rice and starchy vegetables. Also good on salads with a natural oil added in. These two ingredients are available from most health stores or organic sections of supermarkets.

4) Here is a crucial tip for both you and your students: ASAP after any sort of exercise get into a bath or hot shower and put on fresh dry clothes otherwise you will wake up stiff and sore the next day plus you are opening yourself up to winter flu bugs.

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How to re-energise 

1. First detox as this can give you a wonderful energy boost.
   Read Sarah Brook's article on detoxing packs that are simple and easy to use. 
    

2. Organise your food so you sleep more soundly. As large a breakfast as you can eat. A high protein, low-carb lunch for increased concentration levels in the afternoon. Include complex carbohydrates in your evening meal which should be consumed by 6.30pm or at least 4 hours before bed.

3. Get those fluids in through-out
   the day.
    

4. Vitamins - 1x Complex B + 3 to 6 Flax or Fish Oil capsules + 1 x CoEQ10 for the over 40s.
    

5. It is best to obtain iron, calcium and magnesium through dietary sources. See next week's health tips for all sources that will include dairy-free and vegetarian foods rich in these nutrients.
    

6. At every opportunity breathe slowly and deeply.
    

7. After every meal get up and move around especially after the evening meal which is a good time to get in an evening walk or play a ball game with the kids which will help everyone settle in well for the night. 

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Additions to your emergency survival kit to help with trauma 

As a survivor of a 7th floor experience in the heart of Christchurch CBD on February 22nd below are a number of extra items that I added to my survival kit after the 4th September Quake which I found invaluable for members of my family, staff and myself immediately after the event and during the traumatic days that followed. 

Keep your survival kit zipped up in an obvious place so you can get to it easily. I used mine on immediately entering my house as I could find nothing in it's rightful place amidst the devastation that was once a relatively tidy home.

Here's the list of extras to put into a re-sealable plastic bag next to your standard First Aid Kit.

• Anti- inflammatory cream and pills, for small injuries.

• If not already in your First Aid Kit purchase an instant ice pack and also a refreeze-able one. You will find that you usually purchase them together for around $20.

• Cranberry pills for dehydration and bladder irritations.

• Vitamin B Complex for fatigue and stress.

• Magnesium - for tension and stiff muscles.

• Co-Enzyme Q10 for energy and heart regulation. 

• Anti-bacterial throat lozenges.

• Nasal Spray

• Eye Wash or drops

• Tissues and Paper Towels

• Moisturiser with at least an SPF 15.

Finally don't forget the tea-bags, sugar and dry crackers plus plain sweet biscuits in with your emergency food supplies, sauce-pan, camp-stove and water. You might find like me and many others that although we had houses that were not too damaged to live in, we couldn't even find these simple products in the chaos of our kitchens after the February 22nd Quake. I made the first cup of tea outside on the garden table using my camp stove.

If you have any extras to add to the above list other than the standard emergency supplies please share it with us by emailing enquiries@tstnz.com and we will put you in the draw for an ultimate survival kit. 

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How to Detox and still Enjoy Life! Part 5 of a 5 part series

Detoxing the Kidneys

Cystitus and the associated lethargy that goes with it is a common problem especially amongst women.
The secret to averting a chronic attack of cystitis is all about catching the problem at the start using a preventive programme of cranberry supplements and vegetable juices with calming spices plus fruits such as watermelon and pomegranates.
Here’s what to do if you suddenly feel that so recognisable irritation coming.

Immediately drink a large glass of water and take two high strength cranberry pills available from pharmacies, health food stores and supermarkets.
Within half an hour the irritation should subside, however although the bladder is now under control the real problem is coming from the kidneys so here is wonderful recipe that will cleanse your kidneys and most likely stop another cystitis attack.
Shopping list of unusual ingredients for your Kidney cleansing juice recipe.
Ground roasted cumin seeds – available from Indian or asian supermarkets.
All other ingredients are available from your local supermarket or greengrocers.
FRESH JUICE RECIPE to cleanse the kidneys:

Make 500ml from equal amounts of the following juices:
- Carrot
- spinach
- parsley
- raw beetroot
- cucumber

Add a pinch each of salt, black pepper, cinnamon and ground roasted cumin seeds. Drink undiluted. Eat 1 pomegranate or 500g of watermelon while doing so.

Dietary No Nos when suffering from cystitis
Coffee, Alcohol, carbonated drinks including diet varieties and sugar or sugar laden drinks.

Disclaimer
I have always found that the above has always worked my two daughters and me but If the problem persists after the initial cranberry treatment and juices, then repeat the treatment and if no results after 2 to 3 hours I advise you to consult your doctor.

Copyright all rights reserved Ann Polaschek.

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How to Detox and still Enjoy Life! Part 4 of a 5 part series

Vitamin Rich - Delicious - Cleansing Juice Recipes

Last week we talked about what to look for when buying a Juicer.
If you would like to read this first please click here.

Now it's time to introduce you to making your own natural remedies quickly and easily using in season fruits, vegetables and herbs so we'll start with 3 simple energising juice recipes that will cleanse the blood and kidneys.

Note as vegetables vary in size it is best to measure the juice made and not the amount of vegetables used.

ALL ORGANS – lacking a little lustre and suffering a breakout?

3 Veg FRESH JUICE RECIPE
Prepare 750ml from equal amounts of the following juices:

• celery
• carrot
• cucumber

• Give a gentle stir and drink immediately.

CLEAN THE BLOOD – not healing properly and prone to boils and carbuncles (inflamed hair follicles?)
Make 500ml from equal amounts of these juices:

• carrot
• raw beetroot
• spinach

• cucumber

Add a pinch of salt, ½ teaspoon paprika and ¼ teaspoon turmeric. Drink undiluted 3 times a day when stomach is empty.

BLOOD WORK- Need juicing up or prone to ANAEMIA?

Make 375ml from equal amounts of the following juices:

• carrot
• raw beetroot
• celery
• spinach

Add 125ml of spring water with a pinch each of salt, ground black pepper and ground roasted cumin seeds. Cumin powder is very digestible and helps to balance the beetroot which is very earthy and difficult to digest. Chewing 25g of parsley will maximize the effect of this juice, which you should drink twice a day.

Copyright all rights reserved Ann Polaschek.

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How to Detox and still Enjoy Life! Part 3 of a 5 part series

First Step - Get a Decent Juicer.

What to look out for

As this is not an advertisement I can't tell you which brand to buy but I can tell you some of the main specifications and how much to pay.

Look out for something in the $260 to $300 range that could be on a genuine special at around $190. Anything less will not have decent specifications and you can use these cheaper models to compare and identify a better model.

Specifications:

1) Powerful 2 speed motor.
2) Tall and wide clear feeder tube so you can put a whole carrot or up to half an apple down it.
3) Clear to view and fairly large processing area.
4) Very fine processing grater that has it's own dedicated cleaning brush.
4) Large and wide-mouthed waste receptacle.
5) An easy to direct spout preferably with it's own receiver jug with lid.
6) A minimum 3 year guarantee.

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How to Detox and still Enjoy Life! Part 2 of a 5 part series

Most kitchens have a blender but not all boast a decent juice extractor so we’ll start with some simple smoothies which you can take to lunch or freeze as ice lollies and even sell in the tuck-shop for the kids as healthy ice-blocks.


Wake me up - Simple Spicy Cleansing Smoothie

Two of these a day will cleanse your system as long as you add the spices and coconut oil.

Into the blender place:

• 1 cup of any frozen berries.

• 1 cup of natural apple juice.

• 1 level teaspoon ground cinnamon

• 1 level teaspoon ground ginger

• 1 level teasp organic coconut oil

• Pinch of Himalayan or Celtic Rock Salt or Kelp.

Blend and drink for breakfast, as dessert after dinner or freeze for half an hour and take to put in your work fridge so that it is nicely thawing out by break-time.
If you drink this as a dessert after dinner you will not fall asleep in front of the telly on the couch but will have the energy to enjoy doing something active in the evenings; Yes!


Yummy Fill-me-Up for Lunch Smoothie.

Still has cleansing properties due to the spices and coconut oil and removing the milk makes it almost as cleansing as the first recipe.

• 1 ripe banana

• 1 cup of soya, rice or cow’s milk

• 1 cup of any frozen berries.

• 1 cup of natural pineapple or apple juice

• 1 level teaspoon ground cinnamon

• 1 level teaspoon ground ginger

• 1 level teasp organic coconut oil

• Pinch of Himalayan or Celtic Rock Salt or Kelp.

Tomato Mint Julep

• 4 Tomatoes

• Chopped Mint leaves

• Half teasp of Himalayan or Celtic Rock Salt or Kelp.

• Cup of small ice-cubes

• Pinch of cayenne pepper

Blend and drink to cleanse and wake your system up.

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How to Detox and still Enjoy Life!
Part 1 of a 5 part series

Fluids and Sugar

2. Cut down on caffeinated drinks, a good walk round the garden with a hot unsweetened herbal tea or drink of water will wake you up and keep you going a lot better than coffee. Contrary to belief coffee actually slows the fat burning process of the body down.
    

3. Replace alcohol, juice, sugary drinks and even diet varieties with sparkling mineral water adding mint leaves, a squeeze of lemon and lemon slices plus some chopped fruit pieces; delicious and refreshing.

For a non-alcoholic drink to order with your wine that will help lower your alcohol and/or sugar consumption ask for a mineral water with a slice of lemon and a shot of lime-juice cordial. Yes lime-cordial has sugar in it but because the flavour is quite strong only a little cordial is used and is still better than using any diet drinks and you will be able to drive home or even better, walk back to your house in a straight line with less empty calories in your system.

Copyright all rights reserved Ann Polaschek.
 

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Part Two - On controlling Acidosis & Heartburn

Fluids

1. Drink plenty of water preferably filtered or bottled and especially in the event of a heartburn or acidosis attack.

2. Never drink alcohol on an empty stomach and avoid neat spirits.

3. Drink watered down fruit juice and avoid carbonated drinks

4. Invest in a bottle of Aloe Vera Juic and drink a shot glass before and after each meal.

Copyright all rights reserved Ann Polaschek.
 

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Acidosis or Heartburn

I am one of those people who believes that one problem is part of a larger picture so if like me you are a daily sufferer of acidosis otherwise known as heartburn, first get yourself checked out by a doctor as it could be something more serious than just too much rich food. My symptoms turned out to be caused by small gallstones upsetting my digestion, not enough to warrant an operation but enough to be prescribed 6 months supply of Losec at a time which I still haven't used up after nearly 3 years due to the fact that I made some radical changes to my diet.
Nowadays not only do I hardly suffer from heartburn, palpitations and dizziness all apparently caused by the effects of gallstones but I have also lost weight and have much more energy because my sleep isn't being constantly disturbed by my once struggling digestive system.

1. Eat several small meals a day rather than a couple of large ones which will help to put less stress on your digestive juices and also avoid you becoming hungry which also over activates the stomach juices. If you do get hungry with no food around drink water to calm everything down.
    
2. Avoid deep fried food and bake or grill whenever possible but if you want to cook a roast or shallow fried food such as an omelette cook with only olive oil or other naturally cold pressed oils. Avoid processed oils such as canola, soyabean, safflower as even butter is better than any of these.
    
3. You need oil in your diet so eat salads dressed only with lemon juice or naturally fermented apple cider vinegar combined with any of the following cold pressed oils olive, flaxseed or avocado and natural sunflower or peanut oil if you can get it.
    
4. Add white rather than black pepper to your food and invest in Himlayan Rock Salt as a seasoning on everything as it is magic on settling acidosis and is best used on a daily basis. The flavour is sweet and salty and is more a mineral supplement than plain sodium addition to your diet.

Copyright all rights reserved Ann Polaschek.
 

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Truths

It is quite true that set mealtimes are a tool to help you remember that grazing on a light healthy snack up to 6 times a day will actually help you lose weight and at the same time keep your energy levels up. Originally families and workers partook of breakfast, mid-morning snack, lunch, afternoon tea, dinner and supper (6 meals the largest being breakfast and lunch)

It is also true that drinking six average glasses or 1.2 to 1.5 litres of water per day will help you lose weight.

It is also true that significantly reducing your alcohol and carbonated sugary drinks will make big difference to your water retention and waistline. 1 x 150 ml glass is ample suffiency for one day and saving up your allowance for a week-end binge does not work though you may get away with 1 extra glass if you left it out the night before.

Copyright all rights reserved Ann Polaschek.
 

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Things to do when starting a new exercise programme 

The biggest problem is getting started!

The next biggest is getting over enthusiastic during the first few days. In other words avoid starving yourself and even if you have practised a great deal of exercise in the past if you have not exercised for a month or more then practise only what is suggested below:

1st Week

Make a resolution to replace any high calorie snacks with fruit plus drink two more glasses of water a day than you are drinking now unless you are already drinking 6 glasses or more.

Every morning spend at least 15 minutes
stretching and do 10 sit ups and 10 half press-ups.
If you cannot manage 10 at once do in sets of 2 or 3s between stretches.

Each evening take a 15-minute to half-hour walk.

For most of us all we need to do is practise this for the first week or two. All you have to is keep it up for 5 out of 7 days and re-assess at the end of the 1st week whether you are ready to increase the intensity. You can tell if you are ready for more by your energy levels and if you are not experiencing any stiff muscles or soreness then you are ready to move to a higher intensity.

We are working on not having to do more than 45 minutes in total a day so that you should be able to fit this into at least 4 days of each week.

Copyright all rights reserved Ann Polaschek.
 

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A 1 week quick slim down to fit that slightly too tight special occasion outfit.

3 Tips to Lose 3 to 5cm in less than a week.

Like me do you have a spring wedding or a do to go to next week-end then start today; Yes as late as Tuesday and that zip and or jacket button will do up without strangling you on Saturday if you follow these three simple rules

1. Drinks - Stop consuming all alcohol and remove milk and milk substitutes from your hot drinks. It is better to use a little honey in your now black tea and coffee. Homemade fruity iced teas prepared with a little honey are also a good cold drink substitute. Drink plenty of cold water.
    

2. Every morning drink a herbal tea without sweetener followed by 2 pieces of fruit then eat a good breakfast of whatever you like and here you can use milk or milk substitutes such as soya or rice milk on preferably low sugar cereal.
    

3. At lunch and dinner have as many salad or steamed vegetables as you like EXCEPT leave out potatoes, yams or kumara. To your veggies add no more than 150 gms of meat, fish, eggs. No cheese. Dress your salad with any light dressing of your choice. I like cider vinegar, manuka honey and a drizzle of avocado oil.
   Note 1: You will lose size within 48 hours but do keep it up for at least 4 days to maintain the initial loss and even double it.

Note 2: Exercise does help if you do the full 7 days but if you start exercising 4 days out you will not see much benefit because:

1. Exercise causes the body to take in more water and swell a little whilst it is repairing the exercised muscles; hence initial stiffness when you first start exercising.

2. Due to the muscle repair and energy output you will feel hungrier so it will be harder to stick to a reduction in carbohydrates which is what this 4 day regime is all about.

OK after the Party you may find that this food programme suits you so just add 30 minutes of exercise per day to it plus perhaps add anytime before 3pm the odd kumara or potato preferably baked, steamed or micro waved.
 

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The ongoing mass trauma being experienced in Christchurch and Central Canterbury the likes of which has not seen before in New Zealand except during the Napier Earthquake when 250 men women and children died now needs to be addressed and the following tips can also be used for any sort of trauma currently being experienced by any of our readers:

1. First acknowledge how you personally feel. Unless you realize how bad you feel you cannot even begin to deal with the feeling of helplessness and depression. Once you can admit you are not as tough and wise as you think you are you can then look for simple 1 step at a time, solutions which will enable you to come to grips with the situation so that however hopeless it may seem right now you know you will get through it.
    

2. Food – Whether vegetarian, meat-eater or even on a weight-loss diet do make sure that every four hours you get in a small amount of carbohydrates like rice, kumara, potatoes and whole-grain bread or pita bread plus some kind of nut or seed mix. Nuts and seeds are loaded with protein and the muscle/nerve relaxing mineral magnesium. If you do take a magnesium supplement in pill form then do so just before you go to sleep as concentrated forms of magnesium can make you lethargic which is not a feeling that helps depression.
    

3. Drink plenty of water or plain herbal teas and avoid alcohol, coffee or sugary drinks in large quantities. A hot sweet tea is only good for initial shock such as after some of the bigger aftershocks Cantabrians have experienced lately. Let’s hope it stops completely very soon!

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1. The standard 3 times a week hour long exercise routine may not work for you so perhaps for you to achieve general fitness and weight loss then religiously exercising 10 to15 minutes twice a day is a much better option reasons being:
   1. It is hard to find a spare hour but almost everyone can find the time and energy for 10 minutes of mild effort even if it is just a stretching routine for one of the sessions plus 3 songs on the radio of dancing around the lounge for the second session.
   2. At the start an hour on exercise may make you so tired and stiff that it will be a week before you try any sort of exercise again if ever!
   3. After an hour of unaccustomed exercise you will most likely find yourself overeating at your next meal whereas a short burst of effort will inspire you to keep the calorie intake lower each and every day that you keep the exercise up.
   4. Exercising gently for 10 minutes can be done after a meal. This could be a good walk round the block or on a stepper or treadmill and would aid rather than hinder your digestive system.
       
2. If you are trying to lose weight then working on a daily balanced diet with a lower calorie intake is actually more important than an intense exercise routine therefore if you know what already works for you sit down and plan it along with your intended weight goal. Once you have a plan you feel inspired to get started as soon as you can.
    
3. Aim to initially lose a kilo a week for 3 weeks then half a kilo a week until you reach your goal; this should be the aim of any person on a weight reduction programme.
   If you don’t know what works for you and feel you need professional help visit your doctor or click on the diet plan banner below which has a great offer for schools and teachers.

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Planning your Springtime Health Regime

It’s August and after the winter months you feel like a blob so how do you kick start getting the energy levels up without wearing your unfit self out within the first week?

Here’s an easy way to get started:
1st Week

1. Make a resolution to replace any high calorie snacks with fruit plus drink two more glasses of water a day than you
   are drinking now that is unless you are already drinking 6 or more.

2. Every morning spend at least 15 minutes stretching and do 10 sit ups and 10 half press-ups. If you cannot mention 10 at once do in sets of 2 or 3s between
   stretches.

3. Each evening take a 15-minute to half-hour walk.

That’s it. All you have to is keep that up for 5 out of 7 days and re-assess at the end of the week whether you are ready to increase the intensity. We are working on not having to do more than 45 minutes in total a day so that you should be able to fit this into at least 4 days of each week.

Copyright all rights reserved Ann Polaschek.
 

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During the past 4 weeks we have been discussing organising a School Health Week and this would not be complete unless you send the following note home with all the students and also put the same information into your schools online newsletter or notices.

NOTE: TO PARENTS, CARE-GIVERS and SCHOOL STAFF

We are having a School Health Week and we would like to offer the following information in order to enhance the results of our efforts:
Winter colds and flus are a teacher’s and caregiver/parent's occupational hazard so if you do come down with a bug and don’t want the endless cycle of each person in your household getting the flu and returning the favour here are the rules:

1. Before anyone in your household gets the first of the winter flus invest in some cheap face masks, buying twice the number of face masks as there are people in your house and keep them with your first aid kit or cold medicines.
    

2. Isolation is the key so find you or them a room in the house which is warm dry and ventilated and shut them or yourself up in it as much as possible for the duration which should be 7 days for the flu. Remember most flu viruses are caught by airborne transmission, that’s why you can’t avoid it in the classroom.
   
   2b) Do not let your spouses sleep in the same room for seven days and if they or other members of your family are looking after the sick ones ensure they use their own face-mask whenever they enter the sick room.
    

3. For at least 7 days instruct everyone in the house to wipe all bathroom surfaces after use or touch everything with a clean tissue. Don’t forget this rule when those with the flu are feeling better and start popping out to the kitchen to make food or cups of tea for themselves, everyone in the house should restrict their intake of dairy products for at least 10 days.

Copyright all rights reserved Ann Polaschek.

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You will need to spend a couple of weeks planning this very special week so read at least 3 parts of this series before commencing on any of the initiatives described over the next 4 weeks.
1st Stage removing the root cause: A sick infectious child is a parent/caregiver’s responsibility and the following exercise will protect the other students and Staff.

A few days before commencing your health week have a Staff Meeting that includes the School Nurse or whoever is in charge of the sick-bay . Now the following may smack of telling Auntie how to suck eggs but this during the week chosen the following exercise is to be done with a determined sense of purpose by you and all your Staff.
At the meeting inform the Staff that as from Monday of the following week

1. Any child who exhibits infectious symptoms is to be sent immediately to the sick-bay.
   This means that the child doesn’t need to be complaining of feeling ill, a teacher can identify an infectious child by a constantly runny nose and/or cough, looking very pale or hot.
2. The child then goes to the sick bay where the nurse after deciding that the child is infectious instructs the school office to call the parent/caregiver to come and get them and when the they arrive asks them to have the child checked or keep them at home until their symptoms have gone.
3. If the child is returned to school the very next day which would most likely be too soon then the whole exercise is repeated and repeated until the child becomes well or the parent/caregiver turns up a doctors certificate to the effect that the child is not infectious.
4. Even more importantly if a member of Staff becomes ill they should immediately inform you so you can organise a relief teacher.
5. Help the school nurse to set up an extra area to use as a sick bay and organise standby roster of assistants as you will find that she could be very busy. Make sure that the nurse and all assistants use masks and throw-away rubber gloves.
6. If you have trouble with any parent over this let them know in no uncertain terms that unless they can produce a certificate of health to attend school from registered M.D ., their child must stay home for the sake of their own health and the whole of the school community.
7. If the parent/caregiver/next of kin do not turn up or start or are not answering their phones then keep the child in sick-bay and send them home at the end of the day with a follow-up call to make sure someone at home knows that you mean business. Stick to your guns and repeat the exercise for as long as it takes to get the message through.

If you have a student who is constantly sick and you know that they have not seen a doctor then do ask to see the parent and if they are not co-operative call social services.

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Changing Lunchtime Habits will help clear blocked noses. The following is an explanation on how to lower the amount of mucus forming foods in everyone’s diet during the lunchtime break.

For this second part of your School Health Week Plan it is best if you again enlist the help of parents and local businesses. You may be pleasantly surprised at how well your community will respond.

Send home a note with the following requests:
Extra kitchen equipment:
Optional as you may have enough fridge/freezer space but if not ask for the loan of a couple of average sized fridge-freezers. Many parents or even staff may have spare fridges that they use only for summertime parties and wouldn’t mind lending to the school as long as you pick them and return them once this exercise has been fulfilled.
If you do not have a stove in your tuck shop ask to borrow one of those electric two elements stove tops.
Also optional. If you don’t already serve hot chips see if you can obtain a low-oil instant chip cooker or simply use the inside of your canteen stove with a big roasting pan.
Extra soup ladles and big spoons and serving spatulas.
Ask if any parent/caregiver owns, works in or has strong contacts with a restaurant/ cafe/ butcher/ supermarket or catering company as you may have some business for them (or you can ask them for the sponsorship of some or all of the following for your planned health week) with a view to permanently ordering these foods throughout the year so there could be extra business for them.

1. Hot cooked plain chicken drumsticks.
2. Large pot of hot soup so you can have a soup of the day.
3. Gluten free bread or rice/corn cakes.
4. Plenty of cheap serviettes and disposable cups for hot drinks.

If none of your parents are in catering of any sort then ask for donations of the following:

1. Bottles of Blackcurrant/ Lemon and Honey/ Lemon Barley Cordial or anything you can make hot or cold drinks with.
2. Fresh Fruit
3. Pumpkins or any other vegetables fresh or frozen that soup (including chicken soup) can be made from. Ask if several mothers/ grandmothers are willing to make the same pot of soup on certain days so your school can have it as the soup of the day. Always return their pots and see if you can get some of the ingredients donated to the mums. Ask them to avoid adding milk or cream and to use plenty of leeks/ onion/ garlic wherever possible.
4. Packets of chicken drumsticks
5. Corn/ Rice Cakes
6. Extra Hot Drink Cups for the soup and hot Vitamin C Drinks.
7. Packets of frozen potato and kumara chips
8. Donations of cheap serviettes. (The reason being that for the health week the canteen/ tuckshop is only going to serve the following low gluten and mainly dairy free foods:

1. Hot chips.
2. Bread crumbed fish pieces.
3. Chicken drumsticks.
4. Hot Soup of the day with no milk or cheese added a rice cakes and with either gluten free bread, corn or rice cakes.
5. Fruit and jelly cups.
6. Fresh Fruit.
7. Packets if corn or rice cakes.

Finally send a separate note home to parents/ caregivers asking them that for the period of your health week they avoid putting into lunch boxes the following:
Milky drinks, cheese, biscuits, pies, sausage rolls, white bread, in fact anything loaded with gluten and milk products.
The whole idea of this community diet is to lower the amount of mucus forming foods that every-one in school is consuming over your designated health week.

And of course remember to ask your staff to set an example.

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The last but most important part of your planning for your School health week is to simply re-enforce the basic hygiene rules for everyone in school.
Make a competition out of hygiene by awarding prizes and certificates at the conclusion of your health week/fortnight. You will need to give each child a notebook into which happy faces/stars/blue dots will be awarded for effort and sad faces/clouds/red dots for those not adhering to the rules.

If you haven’t already done this organise a roster of hand-washing monitors for each class in the toilet blocks at break and reward these volunteers with extra stars for doing the job.

Arm every teacher with extra tissues for their classroom and again award happy/sad faces for the use or lack of use of these tissues and their proper disposal.

Also provide disposable paper towels and a low allergenic but effective anti-bacterial spray for every classroom and instruct teachers to get their students to take turns using it to spray and wipe down their workbenches/desks twice daily. As well as taking care of their own desks and other well-used surfaces The teachers should also spray all door handles on cupboards and doors a couple of times a day.

In the school office and staff room similar precautions should be taken.

Ask the caretaker to also pay special attention to door handles on the showers, toilet blocks and other well-used communal doors that are always been opened and shut by staff and students.

Make sure that in every classroom there is a lesson plan on hygiene during the first part your health week/fortnight.

Any child who becomes ill during the health week should be sent home immediately with a note that they will not be allowed back without a doctor’s approval or until they no longer appear infectious i.e. free of a runny nose and/or cough etcetera.

Also include in health for that week the importance of breathing in through your nose and out fully through your nose or mouth especially during cold weather.

Award happy faces to students for coming to school warmly dressed and in addition to issuing sad faces send notes home to those parents who have not made sure that their children are dressed for the weather.

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Your Health Week/Fortnight Check List

1. Have you prepped your School Health Nurse and sick bay?
2. Prepared notes for parents/caregivers with the following information:
   a) That all children who have become ill at school the week before or during health week/fortnight will need a doctor’s certificate in order to return to school. A complete explanation of how to do this is in part one of organising a health week/fortnight click here to read part one.
   b) That you need help with extra canteen equipment such as a loan of spare garage beer fridges and donations of fruit and healthy drinks. For a complete shopping list see the previous part two article by clicking here.
    
3. Have a Staff Meeting to:
   Alert teachers to this strict policy for this week/fortnight and inform them that if they themselves become ill they must inform the office as soon as symptoms appear so a relief teacher can be arranged.
    
4. With regard to hygiene inform your entire Staff of the procedures and back up with a memo plus provide them with the extra anti-bacterial sprays, paper towels and tissues and of course the essential extra reward stickers and reward notebooks for the student incentive competition especially important for those students who volunteer to be rostered on as hand=washing monitors. To read the entire hygiene article again please click here.
    
5. If everyone is now informed of the parts they need to play and the canteen and sick bay are stocked up and ready to go then set the date in concrete and go to it! Once your health week/fortnight is completed you will be able to look forward to a much healthier school and at home community for the remainder of the winter and spring months. Now that the staff, parents and students have reaped the benefits of this exercise you may find all will vote to continue with all or some of procedures as part of your school’s regularly enforced health policy.

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This plan will work beautifully for 3 Days after that you should return to a normal weight control plan as long term this particular plan will have the reverse effect.
You do not need to exercise although the plan does work more effectively with at least 2 exercise sessions over the 72 hours.
This is also a good way to kick off a new long-term weight loss plan which you would start on the 4th or 5th Day.

Warning:
If you suffer from diabetes, low blood pressure or any low blood sugar condition please do not follow this plan.

What you will need
Fluids and healthy food choices  

Shopping List will consist of:

• 2 Lemons and about 8 to twelve pieces of other fresh fruit
• Oats, rice or whole-wheat bread
• For proteins buy from a choice of chicken, fish, eggs, tofu, small packet of raw unsalted brazil nuts or almonds and
  240gms of any type of cheese.
• Any vegetables that you would enjoy eating raw.
• Natural Apple cider vinegar,
• Pure honey,
• Extra-virgin olive oil or any cold-pressed oil of your choice.
• Herbal tea or decaffeinated drinks.

Day 1
Start the day by first measuring yourself
Then drink ½ lemon squeezed into a 200ml glass of warm water.

Breakfast
2 to 3 pieces fruit: Suggest an apple and 2 kiwi-fruit with either, 4 to 6 Brazil Nuts or Almonds plus 60gms of any sort of cheese or 2 boiled/poached eggs. Water and/or herbal tea

Lunch
As many salad vegetables as you want plus 150gms fish, chicken or tofu. Dressings should be a combination of any good oil such as extra virgin olive oil, lemon juice or cider vinegar and honey, drizzled over your salad.
Fluids can be unsweetened herbal tea or water.
Dressing
Combine equal quantities of oil and vinegar or lemon-juice plus a small teaspoon of honey per cup of mix. You can add pepper and any herbs you like but no salt during the 3 days.

Afternoon Tea:
Repeat Breakfast

Dinner
Same as lunch but make sure that you consume dinner by 6.30pm. Eat nothing after this but drink plenty of the suggested fluids.

Days 2 & 3
Start the Day with ½ lemon squeezed into a 200ml glass of warm water.

Breakfast
First consume 2 to 3 pieces fruit: Suggest an apple and 2 kiwi-fruit
Plus
Today you have a choice of third of a cup of plain cooked oats or rice or 2 small slices of wholegrain dry toast.
Add 1 teaspoon of honey to any of the above. Don’t forget your water or herbal tea and multi-vite

Lunch
As many salad vegetables as you want with the dressing you made up plus 150gms fish, chicken or tofu.
Unsweetened Herbal Tea or water.

Afternoon Tea:
Repeat Breakfast and if you are feeling tired drink more water and try a pear which is a great pick-me-up fruit

Dinner
Same as lunch but make sure that you consume dinner by 6.30pm.

If possible exercise at least two of the three evenings involved in the plan, preferably away from the house to get your mind off the fridge and pantry. Go for a good walk or play a ball game with the kids or partner for an hour or more, go for a half hour steady swim, or take in an aerobic class. If you are at the gym use all your favourite aerobic machines or do a light circuit workout but keep moving for at least an hour. Whatever you choose add in 4 sets of at least 10 abdominal crunchies which can be spread throughout the work-out or done at the end. A word of warning do not overdo the exercise or engage in lifting heavy weights as your food cravings to replenish the body will overcome you and you will negate what you have already achieved.
When you come home avoid the kitchen, get glass of water and go to bed as soon as possible.

Day 4 or Party Day
Measure yourself and if you don’t get a pleasant surprise repeat Day 1 until party-time.
If you follow the plan exactly you will lose at least 3cm off your waistline and hips by the end of day 4.
On day 5 DO go back to a complete healthy eating plan.

Next week a complete and satisfying winter eating plan.

Copyright all rights reserved Ann Polaschek.

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This is the sequel to last week’s tips on the benefits of a three minute daily balance routine.
If you would like to first read last week’s tips click here

Starting position for all three of the following exercises is simply to stand up straight with feet together arms by your side.

Exercise 1:

Raise your arms above your head and interlock your fingers now lift one foot a few centimetres off the ground, close your eyes and breathe in and out slowly 3 times whilst balancing. If this is easy try more breaths.
Repeat with the other foot.

Copyright all rights reserved Ann Polaschek.

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Advantages to practicing simple balance exercises.
Focuses the mind, improves memory and has an overall calming effect.
Strengthens muscle groups equally on both sides of the spine and body. Normally the strong side always carries the weaker side when performing similar exercises with both limbs.
Creates a positive but firm attitude helping you to make quick rational decisions helping both your self and others overcome the daily traumas of running a school or class.
All of the above save your precious energy.

3 Tips to practicing balance exercises.

1. If possible practise alone and clear the decks just in case! Once you have mastered an exercise then share it with your students by verbal instructions using a volunteer from the class to demonstrate the moves.
2. Focus your eyes on one spot and breathe easy through out each exercise.
3. To begin with choose simple exercises such as standing with feet together and lifting one foot off the ground then bend and straighten the supporting knee as though you are performing a mini-squat.

Copyright all rights reserved Ann Polaschek.

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Learning to breathe regularly in through the nose and out through either the mouth or nose is a good way to stop absorbing germs from students already suffering from colds and flus.

The nose with all it's small hairs is a natural air filter.

The following exercise is also a good way to calm yourself and your students enabling eveyone to concentrate more fully on the lesson that is about to commence. Great for Maths and Literacy.

Famous anonymous quote:
The average person can live for weeks without food
Days without water
Three minutes without air.

The beauty of the following short but wonderful exercise routine is that no matter what your fitness level is you can safely practise this 5 minute exercise 3 times a day anytime, anywhere.
Stand with feet together or sit comfortably with your chest lifted, shoulders back and down and remember to retain this positioning of your shoulders and chest throughout both the in and out breaths.
Finally fold your hands across your stomach.

1. Start a sequence of 5 to 10 breaths by first emptying the lungs. You do this by blowing air out through the mouth and sucking the tummy in at the same time.

2. Breathe in through the nose expanding the stomach like a Buddha so you can fill the lungs as much as possible.

3. Hold the breath for no more than a couple of seconds then breath out slowly either through the nose or mouth, whichever is easier, at the same time sucking the tummy in keeping the chest lifted and shoulders down.

4. Hold for a second then relax the stomach and breathe in again.

5. Repeat the In - Out breath 5 to 10 times and it is guaranteed that you will feel relaxed and energised.

Even if you have a cold always breathe in through the nose as much as possible as your nose is a natural filter for all the dust mites in the air and so will help to clear your nose and stop more irritants entering the breathing passages. Out breath can be either through the nose or mouth and in some instances exhaling loudly through the mouth is great way of expelling bugs from the body and is also a relaxation technique very similar to laughing.

Copyright all rights reserved Ann Polaschek.

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Avoiding the to-ing and fro-ing of winter colds in your household.

Winter colds and flus are a teacher’s occupational hazard so if you do come down with a bug and don’t want the endless cycle of each person in your household getting the flu and returning the favour just here are the rules:

1. Before anyone in your household gets the first of the winter flus invest in some cheap face masks, buying twice the number of face masks as there are people in your house and keep them with your first aid kit or cold medicines.
    

2. Isolation is the key so find your self a room in the house which is warm dry and ventilated and shut yourself up in it as much as possible for the duration which should be 7 days for the flu. Remember most flu viruses are caught by airborne transmission that’s why you can’t avoid it in the classroom.
   
   2b) Do not let your spouse sleep in your room for seven days and if they or other members of your family are looking after you make them use their own face-mask whenever they come into your room
    

3. For at least 7 days wipe all bathroom surfaces after use or touch everything with a clean tissue including your spouse. Don’t forget this rule when you are feeling better and start popping out to the kitchen to make your own food or cups of tea.

Copyright all rights reserved Ann Polaschek.
 

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An Apple a Day + 2 More Tips to Build Up Your Winter Immunity

Building up Immunity means adding as many natural anti-oxidants into your diet as you can. Here are three more ways of doing this.

1. An Apple a Day keeps the Doctor away – Definitely a great deal of truth in this old saying
   Try a cut up apple instead of coffee to wake you up and eat as much of the core as you can. Don’t forget to first give your apple a wash under the kitchen tap.
    

2. Start drinking green or white teas, there are heaps of varieties on the market. Black teas are also full of anti-oxidants but are so acidic they generally need milk however if you would really rather drink black tea than any other shop around for a full leaf loose tea and brew in a pot. If it is a good quality it should be quite drinkable without milk.
   If you really crave a milky drink replace dairy with organic rice or soymilk.
    

3. Cut out adding sugar to your brews and use pure honey instead, NZ active Manuka if you can afford it. Do not use an artificial sweetener.

Copyright all rights reserved Ann Polaschek.
 

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Sweating is Good for You

Perspiring is the body’s way of cooling down and also of ridding itself of toxins.

If you find yourself perspiring when sitting or lying still in a relatively cool atmosphere you are either

a) Experiencing menopause
b) Trying to digest something that has not agreed with you
c) Quite ill or very stressed and need to see a doctor.

Whether it is a, b, or c you actually need to sweat more because your body is trying to rebalance itself. However if you suspect it is number 3 do see a doctor first and get the AOK to practise the following 3 safe ways to achieve a healthy sweat that will help you return to good health and stop you sweating at the most inopportune times: