Win a Weight Watchers membership + 5 top tips for motivation while losing weight!

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Win a Weight Watchers membership + 5 top tips for motivation while losing weight!

 

By Rachel Grunwell

 

Do you want to kick some kilos? Well, it takes a lot of dedication and motivation to keep going on a weight-loss journey.

 

I get it. I’ve been there. I put on a lot of weight after I had my first child and it took a lot of strong will, and time, to keep going with my weight-loss journey. I want to share some of the things that helped me keep motivated, but also some things I’ve learnt since I became a wellbeing columnist for two magazines. Then, the cherry-on-top, is one lucky Inspired Health follower can go into the draw to win a 3 month Weight Watchers membership. How AMAZING is that! But first up, here are some tips for keeping motivated. These helped me and I hope they help you too (or please share this piece with someone you know whom it might inspire):

 

  • Think about the end goal and visualise how you will feel when you get there. For me I wanted to lose weight so I could feel happier, fitter, lighter and I dearly wanted to feel good in a pair of jeans. You know, that feeling when your legs don’t swish together anymore. Whenever you feel like reaching for a piece of cake, then remember your goal and why you started on this journey. Visualise again how you will feel when you get to that end goal.
  • If you are doing this journey alone then rope in more friends to help you with different parts of your goal. It could be a weekly walk with friends, sharing healthy recipes with another mate, or a gym session with other friends. It will make this journey more fun. And you can help encourage each other.
  • Tell your loved ones your goal. They can encourage you to keep accountable.
  • Think about a reward when you reach your goal. For me, I promised myself a beautiful pair of new jeans (no expense spared on this because I deserved it and worked sooooo hard for it). Every time I’ve worn those jeans since I smile. And yes, I still have those same jeans and I still love them. That’s the thing about a great quality designer item by the way – it lasts through fashion trends. It’s always a mini celebration when I wear them too. I’ll never forget how hard I worked to shed all that extra weight. I got to the point of wearing some size 16 clothes at the height of my pregnancy and put on close to 30kg (due to weight gain but also pre-eclampsia which cases swelling and some other more series issues if left unchecked). I’m normally a size 8. So yeah, I know what this weight loss journey thing is all about!
  • Read other inspiring stories – on Facebook, Instagram or through books even from the library. Weight Watchers has some awesome support too (more details below). The main thing is these stories and other real-life journeys will inspire you to keep going. You can also pick up tips and tricks from other inspirational people.

 

Do this journey alone if you have incredible will-power. Or if it would help to have a guide and great support, then you could try Weight Watchers like I did. Weight Watchers has recently overhauled their program and it is even better than when I used it. It now focuses on a new way of living, not a diet. It’s more of a holistic approach that incorporates good food, fitness and feeling great – it’s called Your Way. So there are lots of options to choose from to help you on your journey.

Backed by the latest science, too, the Your Way Program encourages members towards healthier eating, including more lean protein and less saturated fat and sugar.

Chicken with zucchini noodles

 

Weight Watchers also makes it easier to work fitness into your life with a new FitPoints™ system and a smartphone app. It’s an approach that’s about eating foods that fuel your health and happiness, while keeping active. The pictured chicken and zucchini noodles here is a great example of a Weight Watchers meal. Yum!

Go into the draw to win a 3 month Weight Watchers membership by finding Inspired Health (https://www.facebook.com/InspiredHealthNZ) / (https://www.instagram.com/inspiredhealthandfitness/) on Facebook or Instagram/or both, locate the promotional Win a Weight Watchers membership + 5 top tips for motivation while losing weight! post on Instagram or Facebook, and leave a comment in the ‘comments’ section of the post specifying ‘Who helps you to be the best you’. You can enter as many times as you would like! The winner will be emailed as well as announced on the Inspired Health Facebook page.

 

The winner will get access to the online community where members have help with the following:

 –          Track your food through the WW website and app, which is where you can keep an eye on your SmartPoints™.

–          Track your activity and FitPoints™ and find exercise ideas and workout plans to suit everyone.

–          Calculate SmartPoints™ for foods.

–          Access more than 3000 recipes.

–          Track your weight and milestones.

–          Be kept up to date with health trends and access motivational articles (e.g. Walk your way to slim).

–          Join the WW online Connect community, where you can chat to other members and share your successes.

(Terms and Conditions are at the end of this post)

Rachel Grunwell is a Wellness columnist for Good Magazine and also Juno Investing Magazine. She is also the director of Inspired Health where she blogs and aims to inspire Kiwis to live a life they love. She’s a keen runner and yoga teacher too.

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 “WIN A WEIGHT WATCHERS MEMBERSHIP – INSPIRED HEALTH” PROMOTION

TERMS AND CONDITIONS

(REVIEWED/REVISED BY ANISIMOFF LEGAL ON 04/04/2016)

 

  1. Information on how to enter and the prize form part of these Terms and Conditions. Participation in this promotion is deemed acceptance of these Terms and Conditions.

 

  1. The promoter is Inspired Health, 13 Essex Road, Mt Eden, 1024. Auckland, 0274064984 (“Promoter”). The prize supplier is Weight Watchers New Zealand of Level 4, Westpac Building, 79 Queen Street Auckland City 1010, telephone, (09) 573 5020 (“Weight Watchers”).

 

  1. Entry is only open to New Zealand residents aged 18 years or over who: (a) are not an existing Weight Watchers member at the time of entry or winner selection; and (b) have a valid Instagram or Facebook account. Employees (and their immediate families) of the Promoter, Weight Watchers and agencies associated with this promotion are ineligible to enter. Immediate family means any of the following: spouse, ex-spouse, de-facto spouse, child or step-child (whether natural or by adoption), parent, step-parent, grandparent, step-grandparent, uncle, aunt, niece, nephew, brother, sister, step-brother, step-sister or 1st

 

  1. Promotion commences on 04/04/2016 and ends at 11:59pm on 18/04/2016 (“Promotional Period”).

 

  1. To enter, individuals must complete one (1) the following methods during the Promotional Period:

 

Facebook Entry:

  1. visit the Inspired Health Facebook Page (http://facebook.com/InspiredHealthNZ);
  2. locate the promotional Win a Weight Watchers membership + 5 top tips for motivation while losing weight!post on the Facebook Page (“Promotional Post”); and then
  3. as a direct comment to the Promotional Post, provide an answer to the promotional question “Who helps you be the best you?” in 25 words or less;

OR

 

Instagram Entry:

  1. visit the Inspired Health Instagram Page (@inspiredhealthandfitness);
  2. locate the promotional Win a Weight Watchers membership + 5 top tips for motivation while losing weight!post on the Instagram Page (also a “Promotional Post”); and then
  3. as a direct comment to the Promotional Post, provide an answer to the promotional question “Who helps you be the best you?” in 25 words or less.

 

The public profile of the Facebook or Instagram account used to enter must contain sufficient personally identifiable information to adequately identify the entrant. Each entrant warrants to the Promoter that their entry and any other content submitted in their entry is an original creative work of the entrant that does not infringe the rights of any third party. All content must comply with and is subject to the provisions contained in clause 19.

 

  1. Incomplete or indecipherable entries will be deemed invalid.

 

  1. Multiple entries permitted, subject to the following: (a) each entry must be substantially unique; and (b) each entry must be submitted separately and in accordance with entry requirements.

 

  1. The Promoter reserves the right, at any time, to verify the validity of entries and entrants (including an entrant’s identity, age and place of residence) and reserves the right, in its sole discretion, to disqualify any individual who the Promoter has reason to believe has breached any of these Terms and Conditions, tampered with the entry process or engaged in any unlawful or other improper misconduct calculated to jeopardise fair and proper conduct of the promotion. Errors and omissions may be accepted at the Promoter’s discretion. Failure by the Promoter to enforce any of its rights at any stage does not constitute a waiver of those rights. The Promoter’s legal rights to recover damages or other compensation from such an offender are reserved.

 

  1. If there is a dispute as to the identity of an entrant, the Promoter reserves the right, in its sole discretion, to determine the identity of the entrant.

 

  1. This is a game of skill and chance plays no part in determining the winner. Each entry will be individually judged based on the originality and relevance of the answer provided to the promotional question. The judges may select additional reserve entries which they determine to be the next best, and record them in order of merit, in case of an invalid entry or ineligible entrant.

 

  1. The winner will be notified by a private message to their social media account they used to enter (i.e. Instagram or Facebook).

 

  1. The Promoter’s decision is final and no correspondence will be entered into.

 

  1. The best valid entry as determined by the judges, will win a Weight Watchers Online Coaching 3 month plan membership, valued at $107.53 NZD.

 

  1. The Weight Watchers Online Coaching 3 month plan expires 3 months from date of subscription signup date. See https://signup.weightwatchers.com.au/SignupVersions/Online/StepOne.aspx and https://www.weightwatchers.com/au/ww-subscription-agreement for details.

 

  1. If for any reason the winner does not take/redeem the prize by the time stipulated by the Promoter, then the prize will be forfeited.

 

  1. If the prize is unavailable, the Promoter, in its discretion, reserves the right to substitute the prize with a prize to the equal value and/or specification.

 

  1. Total prize pool value is $107.53 NZD.

 

  1. The prize, or any unused portion of the prize, is not transferable or exchangeable and cannot be taken as cash.

 

  1. Entrants agree that they are fully responsible for any materials they submit via the promotion including but not limited to answers to the promotional question (“Content”). The Promoter or Weight Watchers shall not be liable in any way for such Content to the full extent permitted by law. The Promoter may remove or decline to publish any Content without notice for any reason whatsoever. Entrants warrant and agree that:

 

  • they will not submit any Content that is unlawful or fraudulent, or that the Promoter may deem in breach of any intellectual property, privacy, publicity or other rights, defamatory, obscene, derogatory, pornographic, sexually inappropriate, violent, abusive, harassing, threatening, objectionable with respect to race, religion, origin or gender, not suitable for children aged under 15, or otherwise unsuitable for publication;
  • their Content shall not contain viruses or cause injury or harm to any person or entity;
  • they will obtain prior consent from any person or from the owner(s) of any property that appears in their Content;
  • the Content is the original literary work of the entrant that does not infringe the rights of any third party;
  • they consent to any use of the Content which may otherwise infringe the Content creator’s/creators’ moral rights pursuant to the Copyright Act 1968 (Cth) and warrant that they have the full authority to grant these rights; and
  • they will comply with all applicable laws and regulations, including without limitation, those governing copyright, content, defamation, privacy, publicity and the access or use of others’ computer or communication systems.

 

Without limiting any other terms herein, the entrant agrees to indemnify the Promoter and Weight Watchers for any breach of the above terms.

 

  1. As a condition of entering this promotion, each entrant licenses and grants the Promoter and Weight Watchers, their affiliates and sub-licensees a non-exclusive, royalty-free, perpetual, worldwide, irrevocable, and sub-licensable right to use, reproduce, modify, adapt, publish and display their entry (which shall include Content) for any purpose, including but not limited to the purposes of uploading and publicly displaying the entries, promoting this promotion, and/or any future promotional, marketing or publicity purposes, in any media, without compensation, restriction on use, attribution or liability. Entrants consent to any use of their entry which may otherwise infringe their moral rights pursuant to the Copyright Act 1968 (Cth).

 

  1. Entrants consent to the Promoter and Weight Watchers using their name, likeness, image and/or voice in the event they are a winner (including photograph, film and/or recording of the same) in any media for an unlimited period without remuneration for the purpose of promoting this promotion (including any outcome), and promoting any products manufactured, distributed and/or supplied by the Promoter and/or Weight Watchers.

 

  1. If this promotion is interfered with in any way or is not capable of being conducted as reasonably anticipated due to any reason beyond the reasonable control of the Promoter or Weight Watchers, including but not limited to technical difficulties, unauthorised intervention or fraud, the Promoter reserves the right, in its sole discretion, to the fullest extent permitted by law: (a) to disqualify any entrant; or (b) to modify, suspend, terminate or cancel the promotion, as appropriate.

 

  1. Any cost associated with accessing the Internet is the entrant’s responsibility and is dependent on the Internet service provider used.

 

  1. Nothing in these Terms and Conditions limits, excludes or modifies or purports to limit, exclude or modify the statutory consumer guarantees as provided under any statutory consumer guarantees as provided under consumer protection laws in New Zealand (“Non-Excludable Guarantees”). Except for any liability that cannot by law be excluded, including the Non-Excludable Guarantees, the Promoter and Weight Watchers (including their respective officers, employees and agents) exclude all liability (including negligence), for any personal injury; or any loss or damage (including loss of opportunity); whether direct, indirect, special or consequential, arising in any way out of the promotion.

 

  1. Except for any liability that cannot by law be excluded, including the Non-Excludable Guarantees, the Promoter and Weight Watchers (including their respective officers, employees and agents) are not responsible for and exclude all liability (including negligence), for any personal injury; or any loss or damage (including loss of opportunity); whether direct, indirect, special or consequential, arising in any way out of: (a) any technical difficulties or equipment malfunction (whether or not under the Promoter’s or Weight Watcher’s control); (b) any theft, unauthorised access or third party interference; (c) any entry or prize claim that is late, lost, altered, damaged or misdirected (whether or not after their receipt by the Promoter or Weight Watchers) due to any reason beyond the reasonable control of the Promoter or Weight Watchers; (d) any variation in prize value to that stated in these Terms and Conditions; (e) any tax liability incurred by a winner or entrant; or (f) taking/use of the prize.

 

  1. As a condition of accepting a prize, the winner must sign any legal documentation as and in the form required by the Promoter and/or Weight Watchers in their absolute discretion, including but not limited to a legal release and indemnity form.

 

  1. The Promoter collects personal information in order to conduct the promotion and may, for this purpose, disclose such information to third parties, including but not limited to agents, contractors, service providers and Weight Watchers. Entry is conditional on providing this information. The Promoter may, for an indefinite period, unless otherwise advised, use the information for promotional, marketing and publicity purposes, including sending electronic messages or telephoning the entrant. Entrants should direct any request to access, update or correct information to the Promoter. All entries become the property of the Promoter.

 

  1. Entry and continued participation in the promotion is dependent on entrants following and acting in accordance with the Facebook Statement of Rights and Responsibilities (which can be viewed at facebook.com/terms.php), or the Instagram Terms of Use (which can be viewed at help.instagram.com), depending on entry method.

 

  1. This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook or Instagram. Entrants understand that they are providing their information to the Promoter and not to Facebook or Instagram. The information an entrant provides will only be used for the purposes outlined in these Terms and Conditions. Any questions, comments or complaints about this promotion must be directed to the Promoter and not to Facebook or Instagram. Facebook and Instagram will not be liable for any loss or damage or personal injury which is suffered or sustained by an entrant, as a result of participating in the promotion (including taking/use of a prize), except for any liability which cannot be excluded by law.

 

 

 

 

 

Buckwheat, Blueberry & Probiotic Smoothie Bowl

Buckwheat, Blueberry and Probiotic Smoothie Bowl

 

Buckwheat, Blueberry & Probiotic Smoothie Bowl

By Rachel Grunwell

I eat this for breakfast as an alternative to porridge. But you can have it for a mid-afternoon snack too. I like to dig mine out with a spoon from a smoothie bowl but you can put it in a cup instead. It’s great for digestive health.

Ingredients:

½ Cup of buckwheat (soaked in 1 Cup of water overnight to soften)

½ Cup water

½ Cup of blueberries (frozen or fresh is fine)

½ teaspoon of cinnamon

2 dates (pips removed)

Drizzle of rice malt syrup (or maple syrup is fine)

1 teaspoon of chia

A tub of probiotic yoghurt (I use Symbio pro-balance blueberry & wholegrains flavour, which compliments this recipe amazingly. This won Champion Yoghurt at the NZ Cheese Awards recently for good reason. It tastes delicious and the blueberry flavour bursts in your mouth, it has gluten-free grains, fibre, calcium, vitamins A & D and can help with your digestive health.

Method: Soak ½ Cup of Buckwheat in 1 Cup of water for several hours to soften (I do this overnight). Then remove the water. Put the buckwheat in a blender with the fresh water, cinnamon, blueberries and dates and blend. Pour this into a smoothie bowl and then top with the pro-biotic yoghurt, a drizzle of rice malt syrup and chia. Enjoy! 

Rachel is a wellbeing columnst and recipe creator for two magazines as well as inspiredhealth.co.nz/. Follow Inspired Health on Facebook  & Instagram 

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Cashew, Cinnamon & Cardamom Milk

cashew milk

Cashew, Cinnamon & Cardamom Milk

This is so good that after I photographed it I polished off the lot! Yeah, that good. It went in one slurp! Actually, it’s even better after it has been in the fridge for a bit. Although, I obviously don’t have the will-power to leave it for that long without scoffing the lot!

Here’s what to do:

Place 1 cup of raw cashews in a bowl and cover with filtered water. Leave this to soak overnight. Next, rinse the soaked and softened cashews and put them in your NutriBullet with 3 fresh Cups of filtered water. Ps the NutriBullet is such a favourite toy of mine. I use it for making smoothies, bliss balls and a whole heap of other things. It’s powerful and so easy to use and clean. It usually gets used a couple of times daily.

Anyway, once you’ve blitzed the cashews in water then get a nut milk bag out and hold it open inside a bowl and pour the nut milk and pulp into the bag. Put the pulp to the side and use the smooth milk for this recipe. (You can use the pulp for other recipes and so pop it into the fridge).

Next scrape out 1 vanilla bean pod into the nut milk, place two dates (take out pips) in there too, 1/2 teaspoon each of cinnamon and cardamom, a handful of ice and blend. You can keep it creamy and thick as it is or add more filtered water and blitz. Now slurp it up in one go! Or put it in the fridge and have it deliciously cool if you have will-power.

  • Rachel is a healthy food recipe creator and wellbeing columnist for two magazines. She is a mum, marathoner, yoga teacher the director of the Inspired Health website.
  • Follow Inspired Health on:   Facebook    Instagram   Twitter

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Matcha Green Tea & Super Green Smoothie Bowl

green macha smoothie

Matcha Green Tea & Super Green Smoothie Bowl

By Rachel Grunwell

This is great for injecting some green goodness into your life. You can have it as a smoothie bowl snack, or even have it for breakfast. Make it the night before and you can drink it on the go!

Whatever way you have it, it will help you go, go, go. It’s an antioxidants hit and it will help revitalise the body and mind.

Here’s what’s in it:

Put the following into a NutriBullet: 1 Cup of Kale, 1 big leaf of Spinach, 2 Feijoas (skin removed), 1 Cup of canned Pears, 1 Cup of VitaCoco coconut Water, a Handful of Ice, ½ a Teaspoon of Blackmores Matcha Gree Tea powder, 1 Teaspoon of Blackmores of Vitality Super Greens powder and 2 sprigs of Parsley. Blend and pour in a smoothie bowl and enjoy. I topped mine with coconut chips, chia and edible flowers, but that’s just optional if you want to pretty it up 😉

  • Rachel is a healthy food recipe creator and wellbeing columnist for two magazines. She is a mum, marathoner, yoga teacher and also the director of the Inspired Health website.
  • Follow Inspired Health on:   Facebook    Instagram   Twitter

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Here is another smoothie creation by Rachel:

Best Banana & Chocolate Smoothie Sensation

 

Best Banana & Chocolate Smoothie Sensation

banana & choc smoothie

Best Banana & Chocolate Smoothie Sensation

Words & recipe: By Rachel Grunwell

Get a spoon at the ready. You’ll need it to dig this beauty out of the jar. This is a delicious smoothie treat. But really, it’s a heavenly decadent dessert too. You choose.

The sweetness comes from fruit. So there’s no added nasties. However, you might want to share it with someone. Otherwise, you’ll likely eat the whole thing on your own – like I did!

It’s full of great ingredients that are good to taste but are also good skin food too – like almond milk and avocado. So really you should make this to make your skin glow. As if you need another reason, through, right 😉

Here’s the recipe:

Put the following in a jar – about a cup of Pure Delish no-grain-ola. Then to prepare the banana and nut layer: Put the following in your NutriBullet: 2 frozen bananas, 1 teaspoon of honey, 1 tablespoon of Pic’s cashew butter, ½ cup of almond milk, ½ teaspoon of almond oil. Blitz it all up within about 10 seconds. Then pour this into the jar. For the top layer put the following in your NutriBullet: 1 frozen banana, 3 ice-cubes, ½ avocado, 1 tablespoon of cacao and blitz this. Then pour the chocolate later on top. Enjoy it as it is. Or if you want you can top it with cacao nibs and a couple of lavender flowers to show off 😉

Rachel is a healthy food recipe creator for two magazines. She is a mum, marathoner, yoga teacher and wellbeing columnist for two NZ magazines too. She is the director of the Inspired Health website.

Follow Inspired Health on:   Facebook    Instagram   Twitter

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Raspberry Heaven Smoothie Bowl – packed full of antioxidants!

Raspberry Dream Smoothie Bowl

Raspberry Heaven Smoothie Bowl – Delicious!

By Rachel Grunwell

We tend to reach for oranges when we are after a Vitamin C boost. But if you want to change things up then reach for raspberries and beetroot powder for your smoothie!

Raspberries make for the prettiest smoothie colour, but they are packed with Vitamin C and antioxidants which help us fight off ageing. Antioxidants help reduce inflammation – one of the many factors that can age us. While beetroot powder has antioxidants, fibre, vitamins and minerals and helps detoxify and supports stamina and endurance performance (so great for my love of running!) 

This recipe has some great nutrients, but it’s also packed full of flavour. My smoothies have to taste good too. It’s a sweet-hit and it had my kids smiling and asking for more.

Here’s the recipe:

Raspberry Heaven Smoothie Bowl

Put 1 Cup each of Frozen Raspberries and VitaCocoNZ coconut water, 1 frozen banana, 1 Teaspoon of GoSuperFood Beetroot Powder, 1 Scoop of Lifestream Essential Protein Natural Chai powder into your trusty NutriBullet and blend. You can drink this in a cup or put it into a smoothie bowl and dig it out with a spoon. Or if you want to be all fancy-pants and show off then you can put some toppings on top. I topped mine with dried rose petals and Pure Delish Raspberry & Maple Nut No-Grain-Ola. Enjoy!

Rachel is a wellbeing columnist and healthy recipe creator for two magazines. She’s a mum, marathoner, yoga teacher and the director of the Inspired Health website.

Follow Inspired Health on:   Facebook      Instagram      Twitter

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Nutrition Tips for runners – from 3 experts

mikkiBen Ruthe headshot  sarah sinclair

Elite runner Ben Ruthe & nutritionists Mikki Williden, left, & Sarah Sinclair, right, share top tips for runners.

 

Nutrition Tips for runners – from 3 experts

By Rachel Grunwell

What can you eat to best fuel your running?
It’s a question a lot of runners ponder. So I chatted with two qualified nutritionists who specialise in this field (who are also runners) – as well as an elite runner from the Bay of Plenty who has won some top titles.
I asked one nutritionist about what to do about the tapering period, and another about what to do on race day. While, the athlete gave his own perspective about what works best for him. He also made a good point that nutrition is an individual thing ultimately. I’ve interviewed many of the top nutritionists throughout NZ and it’s a point that these experts all hammered home too. However, here are some incredible tips and words of wisdom worth noting. I know I’ll be putting some of this great advice into action with my next event – the Rotorua Marathon on April 30 – the next major event on the NZ run calendar. Some of this advice may help you too – for any event. These experts are all awesome and I rate them all highly.

mikki

FUEL AROUND TAPERING TIME
It’s close to tapering time for those participating in the Rotorua Marathon, like me. But use this information for any event you may have in the future. Firstly, tapering means backing off the training miles in the lead up to the race. This also means you shouldn’t be fuelling your body up as much as you might think…
It’s a “common mistake” around this time for runners to keep eating like we do while doing the big training miles.
Nutritionist Mikki Williden says it’s a real issue.
“Some people end up being heavy, lethargic and brain-fogged when they turn up to the start-line,” she says.
She knew of one guy who carb-loaded so much during a taper period that he ended up around 4kg heavier when he turned up at an event start-line.
“People overeat all the time when it comes to running,” says Williden.
So during the taper period – which can be a few weeks or as little as 10 days before an event depending on the individual – here are some of Williden’s tips:
Reduce your food intake over this time. You don’t need as much fuel because you are not using up as much energy.
2. Tap into your hunger cues; Do not eat to schedule.
3. If you suffer from nerves then reduce your vegetable intake a few days out from the event. Williden is usually an advocate of “10 serves of veg a day”, but around this time too much fibre can upset the gut and take up a lot of stomach space “which can make you feel bloated”.
4. Don’t take vast quantities of sports drinks leading up to a race. It can be too much liquid energy. “You’re better off making your own smoothies or having natural electrolytes like coconut water,” she adds.
5. Eat more frequently in the day before the event, but reduce the size of meals. This helps with having “a comfortable stomach”.

ps Williden says her favourite pre-race meals are things like Japanese (think salmon don), or a roast pork meal with kumara.

sarah sinclair

 
FUEL FOR RACE DAY
Raceday nutrition is different for everyone. So what works well for one person may not work well for another. Probably the most important advice for race day, is that you should practise your own race day nutrition while doing your training runs. And it is wise to experiment with different options as it can be a matter of trial and error to pinpoint what exactly works best for you.
Sarah Sinclair, a nutritionist who specialises in nutrition for runners through her business RUNtrition, recommends eating things on race day that are “nutrient dense, with complex carbs, with healthy fats and ideally a few antioxidants to boost (think whole foods and real foods where you can). And of course drink some fluid.”
Do not eat too much prior to a race – but make sure this meal is at least 2 hours before your race/event.
Lots of people find Oats/Oatmeal or a granola works well for them, whether or not you add milk/or yoghurt is an individual thing. Some things can upset the GI tract. “Bananas are generally always safe, a piece of plain (not too fibrous) toast with banana and nut butter works well too”.

5 top tips from Sinclair:
1. Practise your nutrition strategy well ahead of race day – the before and duringfoods/fuels.
2. Prep it the night before – at 4am you don’t want to be searching around for the last scraping of peanut butter.
3. For your event fuel – always take extra, just in case – or have supporters on the course with extra.
4. Just take a sip or two of water/fluid at each drink station -you do not need to drink the whole cup, over hydration can be as dangerous as dehydration.  And if you are not gunning for a sub 1:45h in a half or 3:20 full, walk the drink stations – I promise you, you will make up the time by not choking on your water.
5. Always eat within 30 minutes of your race/event finishing to help refuel the body and ensure optimum recovery and avoid alcohol however tempting until you have fully hydrated (i.e. at least gone to the bathroom after the race/event).

Ben Ruthe headshotAn Elite Runner’s perspective:

Meanwhile, I spoke with elite runner Ben Ruthe because I knew he would give a unique opinion here – and a fresh perspective too. And he’s worth listening to because he is a gun-runner (so is his gorgeous wife too, by the way). He’s the bloke who won the Auckland Marathon in 2008 and also has six national titles to his name (under various distances), to name just only a few of his incredible accomplishments.
The Bay of Plenty based runner says he honestly eats what he craves, but avoids excessive amounts “of things that aren’t good for you”. So to decode here, he means don’t drink alcohol like you are a party-animal, and don’t consume sugar like you might if you were Charlie from Charlie and the Chocolate Factory…
Ruthe strongly advises testing out race fuels well before race day so you know if they might upset your stomach.
He recommends to keep eating the foods you usually eat close up to an event too ie don’t change things radically. He says his father-in-law Trevor Wright (who represented England at the Commonwealth Games and could run a marathon in 2:12.28) used to love steak and chips and so he continued to enjoy eating this favourite meal right up to running his events. But it’s an individual thing, he adds.
But generally his approach is quite chilled. He reckons it can affect your performance if you focus too much on everything being precise food-wise around race day. “It can knock your confidence if you get hung up on everything being perfect,” he says.
He reckons rather than focusing too much on food on race day, rather focus on “enjoying” the event…

Meanwhile, you can enter the Rotorua Marathon by clicking here

  • Rachel Grunwell is a wellbeing columnist for 2 magazines, marathoner,  yoga teacher (who specialises in ‘yoga for runners’) and blogs on Inspiredhealth.co.nz .  She’s running the Rotorua Marathon this year (her 12th marathon). Her last run-related story was on TV3 presenter Mike McRoberts set to take part in the Christchurch Marathon, which was published in newspapers nationwide & on her blog. 
  • Follow Inspired Health on Facebook (for wellbeing inspiration + health-inspired giveaways) 
  • Follow Rachel on Instagram 

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Want to be the best you? Well, try this lifestyle approach…

[1610] Yianni - full day

Want to be the best you? Well, try this lifestyle approach…

By Rachel Grunwell

Want to become the best version of you?

I’m not talking about enrolling in some American-style ‘biggest transformation’ style program. That stuff freaks me out!  It’s not sustainable either.

How to become the best version of you requires you wanting be a better you, firstly. Then you need to tell yourself you are going to change your lifestyle. Next, adopt “a positive mind-set” and repeat after me: “I believe in myself”.

Think about something that drives you to want to look and feel better. For me, I remember hating the feeling of my legs swishing together when I walked. This was a while back, when I put on 30kg when I was pregnant with my first child. But I’ll never forget that feeling. I hated it. So wanting to escape the “leg-swish-walking” was one driver for me! It may be that there’s a dress you’d love to wear for your wedding or a big event. Or you may just want to simply get back to looking like “you” again. Focus on this and how you will feel when you get to your goal.

Then I want you to think about a reward when you get to your goal. Something you long for and want. Promise yourself you will buy it for yourself when you reach your goal and look forward to that, (obviously you have to be able to afford it! No Ferrari-wishing okay – except if you are a partner in a law firm or something… then you can wish for a Ferrari).

But seriously, next I want you to start drinking 2L of water daily. Put it in the fridge in a jug and so you can see if you are getting through this amount each day.

Next up, look at how much movement you do. Try and walk/do some kind of exercise class/swim – whatever you want really – and commit to doing it thrice weekly. You can build on doing more later. Just starting is the main thing right now.

Also, walk whenever you get the opportunity – early in the morning or at lunch time with a friend can be great times to try and fit it in. Walk the kids to school, don’t drive them. Walk to get that coffee or meet with a mate. If it’s a close distance than get on your feet. Any chance you can move, do it. Even standing burns more calories than sitting. So every bit counts i.e. don’t sit while you fold the washing – stand!

A tough thing to do next will be to “cut the not-so-good-for-you-stuff” from your pantry. Avoid sugar, fizzy drinks, alcohol and then don’t drink more than one coffee a day. If you are drinking or eating a lot of any one of these things then mindfully cut back – ease off it slowly. Be kind on yourself.

Next eat greens whenever you can at each meal. Not just dinner time! Greens like broccoli and salads are great. Then fill your pantry/fridge with healthy foods. Now all you need to do is eat more healthy stuff, less crap, drink more water and avoid all those sugar-laden or alcoholic things trying to drag you down. They’re not doing you any favours.

Now, do all these things consistently and see how you go. Remember, you can do this! You got this!

believe you can

Remember weight-loss takes time too. So keep going and don’t give into old unhealthy habits. Good things take time and if you are doing these things then you should be feeling even better over time.

However, if you don’t think you can do this weight loss and fitness journey on your own, or find it confusing, or think that you could benefit from some support and education in this area then consider something like Weight Watchers.

 

Weight Watchers has recently overhauled their program and it is even better than when I used it years ago. It now focuses on a new way of living, not a diet. It’s more of a holistic approach that looks at food, fitness and feeling good “your own way”. So there are lots of options to choose from to help you on your journey. It’s awesome.

Weight Watchers says research shows about a third of Kiwis aged 15-years and over are overweight. And Weight Watchers believes women can find it tougher than men to kick the kilos. Add to that more fast foods, less sleep and a lack of motivation in general in society… It’s tough to break the weight-gain cycle. So don’t feel reluctant about reaching out to something like Weight Watchers if you need help achieving your goal.

Weight Watchers Director of Program and Content for Australasia, Martha Lourey-Bird, says “We have the tools to reverse this trend.”

“The new Weight Watchers Program goes beyond kilojoule counting and allows you to personalise your approach to weight management and healthy living. Backed by the latest scientific learnings, the  Your Way Program  nudges members towards healthier eating, including more lean protein and less saturated fat and sugar.”

She says Weight Watchers also makes it easier to work fitness into your life with a new FitPoints system and a smartphone app. It’s an approach that’s about eating good foods you love and getting active.

Ultimately you will feel better, so make the change.

After all, Oprah Winfrey backs Weight Watchers. She raves this has given her the “tools” to have accountability to herself. So if someone like Oprah gives it the green light then you can believe in Weight Watchers being able to help you to be the best version of you. Go on; you’ll feel great if you do.

Rachel Grunwell is a wellbeing columnist for two NZ magazines and seven newspaper titles nationwide. She’s the director of Inspired Health.

Follow Inspired Health on Facebook. (You can go in the draw to win Julia and Libby’s cookbook ‘Wholefood Kitchen’ at the moment! 

Follow Inspired Health and Rachel on Instagram. (Rachel posts on here regularly about inspiring things, brands, places and people!)

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NZ’s Best Milkshake Competition

smoothie bowl

Pictured: Rachel Grunwell, left, and Niki Bezzant, right, with their ‘choc berry smoothie bowl’.

By Rachel Grunwell

The hunt is on for New Zealand’s Best Milkshake.

The competition was officially launched this week by Anchor and they’re encouraging cafes, petrol stations, dairies and food-stores to enter their best blend!

Judge Nici Wickes will tour the country in March to taste the top four voted milkshakes. She’s looking for great texture, uniqueness, aesthetic appeal, and, of course, a delicious taste. I wonder who will be the cream of the crop? 

To launch the competition, I was among a dozen media, sports and TV personalities invited to Tom Tom Bar and Eatery in Auckland to create our own unique blends.

I teamed up with Niki Bezzant, from the Healthy Food Guide, and we did a “healthy twist” on a “milkshake”. We created a Choc and Raspberry Smoothie Bowl. These were really trendy in hip cafes I visited in Hawaii and Sydney this year (I was in these countries for wellbeing feature writing assignments).

I love the smoothie we created because it looks good, tastes great, but ultimately it’s full of nutrient-rich ingredients.

Here’s the recipe: Put 1 Cup Strawberries, 1/2 Cup Anchor Milk, 1 Frozen Banana into a blender for the “pink” half of the bowl.

For the chocolate side, blend 1 Frozen Banana, Half an Avocado, 1/2 Cup of Anchor Milk, 1 Tablespoon of Cacao Powder, a Drizzle of Maple Syrup. Blend these ingredients. To look all fancy-pants, I topped the smoothie with cacao nibs, strawberries and edible flowers.

* Rachel Grunwell is the director of inspiredhealth.co.nz/ (which boasts fitness & events directories & lifestyle inspiration). She’s also a wellbeing columnist for Good Magazine 

Follow Inspired Health on facebook.com/InspiredHealthNZ or 

Follow her on Instagram:

 

 

Top Tips for Glowing & Gorgeous Skin

skin "food"

WIN Dr.Hauschka Skin Care, New Zealand 100% natural skincare including:

* 3x Rose Day Cream 30ml & Facial Toner 30ml packs worth $54 each.
* & 2x Hydrating Hands packs (which includes Hydrating Handcream 50ml & 2x 10ml Travel size Handcream which retail each for $39)

To go into the draw to win a pack, just enter via our Inspired Health FaceBook page 

 

By Rachel Grunwell

Beauty is an inside job. What you eat, drink and feel affects how your skin shines. A simple thing too like smiling can truly make you “sparkle”; Frown-lines, of course, age you.

To have glowing skin you should try and sleep well, drink 2L of water daily, quit smoking, avoid getting sunburnt and stay away from environmental toxins.

As a qualified yoga teacher, I, of course, will recommend something like this style of exercise! It’s great for stretching and re-balancing the body and mind. It releases tension, and is also wonderful for the soul. Meditation too can help with “letting go” of toxic thoughts and ease a busy mind. It can truly relieve stress and worrying from the face!

Eating “real food” is crucial. The stuff that grows in the ground, on trees, and some quality sources of meat (unless you are vegetarian).

Eat foods like blueberries (a rich source of antioxidants), almonds (for Vitamin E) and avocados (which boast good fats and hydrate the skin).

Vitamin C-rich foods help too (like pomegranates and kiwifruit). Vitamin C increases collagen production, which can help plump up your skin.

Eat foods like fresh oily fish which helps “moisturise” the skin (those wonderful Omega-3s). My favourite oily fish is salmon and I love to order eggs Benedict for breakfast on the weekends. You can source Omega-3 too from the likes of walnuts, which are also a favourite and healthy snack of mine. They’re so portable and great for kids’ lunch-boxes.

I also highly recommend you to care about what you put on the “outside” of skin too. So don’t use products containing “nasties”. That’s why I love Dr. Hauschka’s 100% natural products. I also love how these products smell and feel when they soak into my skin. This beauty range uses medicinal plant extracts and it’s like there’s a garden of blooms bursting out of each beauty product. It’s heavenly.

What I’m loving using right now on my skin is Dr. Hauschka’s Quince Day Cream (which is in the above picture). It’s a light, not oily, and refreshing daily moisturiser.

With quince seed extract, jojoba, apricot and avocado oils, it’s a tool to firm skin. When I apply it, the smell from the tube also makes me smile.

The entire Dr.Hauschka range is certified by BDIH (the seal of approval for ‘certified natural cosmetics’) and NATRUE (the seal of approval for natural and organic cosmetics).

Meanwhile, I love this brand’s mission statement that your skin inherently knows what to do to look after and renew itself. Dr.Hauschka products do not take over these tasks, but just beautifully support your skin to be in balance with its own natural processes.   x x

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Rachel Grunwell is a mum, yoga teacher, runner, “wellbeing warrior” and director of NZ’s Inspired Health website (a Kiwi hub for fitness/health & lifestyle inspiration).

(Picture kindly taken by photographer Rebecca Grunwell)

  • Seeking more beauty advice? Read Rachel’s story on Detoxing. Click here