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Sleep is crucial for maintaining optimal physical & mental health. It plays a key role in how the body restores & repairs itself, whilst also improving cognitive function, memory, concentration, productivity and overall performance. 🧐💪🧠
Lack of sleep plays a direct role in … View moreSleep is crucial for maintaining optimal physical & mental health. It plays a key role in how the body restores & repairs itself, whilst also improving cognitive function, memory, concentration, productivity and overall performance. 🧐💪🧠
Lack of sleep plays a direct role in increasing the risk of chronic health conditions like obesity, diabetes and heart disease, while also contributing to development of irritability, anxiety and depression.
Sleep deprivation may also contribute to impairing immune function 🦠🧬 - which is especially important during the colder months. Start prioritising sleep QUALITY to enhance your wellness!
Keys to optimise your sleep performance 🔑:
✅ Stick to a sleep schedule: getting into bed and falling asleep at the same time every night help's set the body's biological clock, making it easier to fall asleep.
✅ Bedroom should be dark, quiet, and cool: Limit distractions, and keep the room cool for optimal sleep.
✅ Get off screens 30mins before sleep: Blue light from screen use may interfere with melatonin secretion, which is important for sleep. This can also reduce the amount of deep sleep overall, which is important for recovery and restoration.
✅ Avoid caffeine after 2pm: Caffeine blocks the effects of adenosine, which is a neurotransmitter that makes us feel tired.
✅ Limit alcohol: Alcohol intake can inhibit REM sleep, which keeps you in lighter stages of sleep for longer.
✅ Exercise regularly: Exercise for at least 30 minutes per day, but try to avoid exercising 2-3 hours before bedtime to allow the body to relax.
#optimalsleep #sleepquality #deepsleep #recovery #restoration #whywesleep #optimalfunction #wellness #nervesystem #brainpower #chiropracticnz #betterwithchiropractic #autonomicnervesystem #parasympathetic #thechironz #winterwellness #wevegotyourback
Young Kiwi Pianist to Wow Kapiti Audience
Mulled Wine Concerts Presents BENJAMIN CARTER
A genuine Kiwi home-grown talent, Ben Carter hails from Lower Hutt and
comes from a very musical family – both his parents play in the New Zealand
Symphony Orchestra! Perhaps inevitably, Ben has grown up … View moreYoung Kiwi Pianist to Wow Kapiti Audience
Mulled Wine Concerts Presents BENJAMIN CARTER
A genuine Kiwi home-grown talent, Ben Carter hails from Lower Hutt and
comes from a very musical family – both his parents play in the New Zealand
Symphony Orchestra! Perhaps inevitably, Ben has grown up with music and
has developed his own special talent, which will be on display at the Memorial
Hall in Paekakariki on Sunday 23 July when he will put on a concert for Mary
Gow's Mulled Wine Concerts organisation. Kapiti audiences will get a chance
to see a stunning young musician at the very start of what promises to be a
stellar career.
To make the concert even more exciting, audiences will hear
concert-level performances on two instruments - piano and cello - as Ben
presents masterpieces by Mozart, Beethoven, Bach, Prokofiev and Scriabin.
Ben has played piano, cello and his surprise instrument, the ukelele from a
young age. He is a first-year student at Victoria University School of Music
where he is concentrating on studying piano under the guidance of Professor
Jian Liu.
He has been successful in competitions at the regional and national
level – last year he won the National Performing Arts Award, playing the cello.
He will shortly be off to Zhuhai, China as the New Zealand entry for the 50th
International Mozart Competition for young musicians.
Although young, Ben does not lack performing experience – he has appeared
as a soloist with the NZSO at their 75th anniversay celebrations, and also with
musicians from the Melbourne Symphony Orchestra. He was Principal Cellist
of the NZSO National Youth Orchestra in 2021 and Principal Cellist of the NZ
Secondary Schools Symphony Orchestra 2001-2002. He recently presented
a Mozart Piano Concerto as a soloist with the Dunedin Symphony Orchestra.
A versatile young musician such as Benjamin Carter does not come along
very often and Mulled Wine Concerts is proud to present a performance that
will be sure to be well attended and talked about for a very long time.
===== END =====
Mulled Wine Concerts presents a cello and piano recital by Benjamin Carter at 2:30
PM on Sunday 23 July 2023 at Paekakariki Memorial Hall, 96 The Parade,
Paekakariki 5034.
Tickets $35/ Students (under 16) $15. Online sales: marygow@gmail.com
Info: 021 101 9609
Ticket outlets: Magpie Paramata, 99 Mana Esplanade, Finn's Hotel, Paekākāriki, Moby
Dickens Bookshop Paraparaumu Beach, Jenoa, 2 Mahara Place, Waikanae.
Term 3 starts on
Monday 17 July 2023
At 9.15
Waikanae Presbyterian Church Hall
43 Ngaio Road, Waikanae
All Welcome
This winter, we are backing the Football Ferns with our loyal TV Guide readers who will have a chance to win 1 of 5 Premium 65” Panasonic 4K LED TVs worth $3599 each
Pick up a copy of The TV Guide each week starting from the July 15 issue, find the codeword, and follow the directions to … View moreThis winter, we are backing the Football Ferns with our loyal TV Guide readers who will have a chance to win 1 of 5 Premium 65” Panasonic 4K LED TVs worth $3599 each
Pick up a copy of The TV Guide each week starting from the July 15 issue, find the codeword, and follow the directions to be in to win! We’ve put a codeword in each of the following three issues, so find them all for more chances to win. You’ll have until August 20 to enter online or mail in your codeword.
T&Cs apply.
Jimmy’s mother had three children. The first was called April, the second was called May. What was the name of the third?
*Do you think you know the answer to our daily riddle? Like this post!*
We'll post the answer in the comments below at 2pm.
Be prepared to get your hands dirty!
For the season of celebrating the Maori New Year, signalled by Puanga and Matariki whetu, we are offering two Seed-bomb making sessions for tamariki/rangatahi. These sessions are related to two whetu in particular, Tupuanuku and Tupuarangi, of the Matariki … View moreBe prepared to get your hands dirty!
For the season of celebrating the Maori New Year, signalled by Puanga and Matariki whetu, we are offering two Seed-bomb making sessions for tamariki/rangatahi. These sessions are related to two whetu in particular, Tupuanuku and Tupuarangi, of the Matariki Constellation/Kahui Whetu. We will make acknowledgements to these whetu as part of the session.
Bring a container to take away your dirt bombs for throwing in your garden at home. Run by EnviroSchools.
Koha entry. Admission to the reserve not included. Bookings not required.
Saturday 15 July, 2.30pm and Sunday 16 July, 11am
Sturdy metal table with screw holders for side support and stability. Folds away for storage – aged patina but in good order with ability to clamp a knitting machine or other items. Text 0211568975 - price negotiable
Height 0.77 cm
Width 20.5 cm
Length 1.07 cm
Pickup Waikanae
Emart Company Ltd is recalling specific batches of its Lotte brand Almond Pepero and White Cookie Pepero due to the presence of an undeclared allergen (sesame). People with a sesame allergy should not consume these products. If you have consumed any of these products and have any concerns about … View moreEmart Company Ltd is recalling specific batches of its Lotte brand Almond Pepero and White Cookie Pepero due to the presence of an undeclared allergen (sesame). People with a sesame allergy should not consume these products. If you have consumed any of these products and have any concerns about your health, seek medical advice. If you are not allergic to sesame, this recall does not affect you.
READ MORE: www.mpi.govt.nz...
The rising of Matariki (a cluster of stars also known as the Pleiades) marks the beginning of the Māori New Year. Happy Māori New Year from the team at NZ Compare!
It is a wonderful time to reflect, to connect with whānau (family), with our taiao (environment), and to celebrate what has … View moreThe rising of Matariki (a cluster of stars also known as the Pleiades) marks the beginning of the Māori New Year. Happy Māori New Year from the team at NZ Compare!
It is a wonderful time to reflect, to connect with whānau (family), with our taiao (environment), and to celebrate what has passed and what is to come. We hope you have a warm and safe Matariki.
We used to just be wary of clicking links online, and then came the deceptive phone calls, followed by text messages that look to be from a known company.
The latest statistics from Cert NZ show cyber crime reports from January to March incurred financial losses up to $6 million - a 66% … View moreWe used to just be wary of clicking links online, and then came the deceptive phone calls, followed by text messages that look to be from a known company.
The latest statistics from Cert NZ show cyber crime reports from January to March incurred financial losses up to $6 million - a 66% increase on the same time last year. So, it's becoming increasingly difficult to avoid these scams - do you think you can spot a scam?
Vote in our poll, and type 'Not For Print' if you comment but want these excluded from the We Say You Say column of your local paper.
I am not the greatest of fan's of All Black's captain, Sam Cane.
Maybe that clouds my assessment of his kicking out at a young fan on the ground almost straight after the ABs-Argentinian test match in Mendoza last Saturday.
Just maybe there is a link to Cane's impulsive … View moreI am not the greatest of fan's of All Black's captain, Sam Cane.
Maybe that clouds my assessment of his kicking out at a young fan on the ground almost straight after the ABs-Argentinian test match in Mendoza last Saturday.
Just maybe there is a link to Cane's impulsive tripping up of a 14 year old racing away from security guards and his often ignoring or lack of vision on support players when he has the ball and is making some ground.
Anyway he has apologised several times and sent the young budding half back a set of AB gear.
Giant kiwi spotted at Nga Manu Nature Reserve!!
Early reports say the kiwi is believed to be a large as a human.
Sightings have been sporadic and most have been in front of the visitor centre around 11am and 2.30pm daily. Unlike normal kiwis the sightings have been in full day light.
The kiwi … View moreGiant kiwi spotted at Nga Manu Nature Reserve!!
Early reports say the kiwi is believed to be a large as a human.
Sightings have been sporadic and most have been in front of the visitor centre around 11am and 2.30pm daily. Unlike normal kiwis the sightings have been in full day light.
The kiwi appears friendly and huggable, and also doesn't seem to mind a selfie or photo.
See it at Nga Manu Nature Reserve this weekend.
• Saturday 15 July, 11am and 2.30pm (20 minute meet and greet)
• Sunday 16 July, 11am and 2.30pm (20 minute meet and greet)
Koha entry. Admission to the reserve not included. Bookings not required.
As we are well into the colder months, we will fire through some wellness tips to keep your body fighting fit! 🧠🥊
First up: MOVEMENT 🏃♀️🕺🤸♂️🚴♀️
Daily movement has been proven in countless research articles to provide benefit for immune function, reduced … View moreAs we are well into the colder months, we will fire through some wellness tips to keep your body fighting fit! 🧠🥊
First up: MOVEMENT 🏃♀️🕺🤸♂️🚴♀️
Daily movement has been proven in countless research articles to provide benefit for immune function, reduced risk of conditions like heart disease and diabetes, and improvements in mental health!
A recent systematic review found the 150 minutes of mild-moderate exercise per week can provide substantial protection against chronic diseases - particularly cardiovascular outcomes.
Another review found that physical exercise is the single most effective prescriptive treatment for improving symptoms of depression & anxiety. 🤯😵💫
150 minutes per week equates to 21 minutes per day, or just 1.45% of your day total!
✅ So get out for a brisk walk, jump on the bike, get to the pool, or simply chuck on some Dua Lipa and dance for 20 minutes! Your body will thank you for it! 💃🕺
Keep an eye out for our next Winter Wellness instalment - SLEEP
_____________
References:
📑 Garcia L, Pearce M, Abbas A, et al. Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes. Br J Sports Med pubmed.ncbi.nlm.nih.gov...
📑 Singh B, Olds T, Curtis R, et alEffectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviewsBritish Journal of Sports Medicine Published Online First: 16 February 2023. doi: 10.1136/bjsports-2022-106195
Come on down to the Mahara Place mid-week MARKET which is on TODAY (Tuesday) from 9.30am until midday near the new library in Waikanae. Fresh Fruit & Veg, Plants, Seedlings and Fresh Flowers, Yummy Local Honey, Sewing Crafts, The Rawleigh's Man, Bric-a-Brac, Books and lots lots more. … View moreCome on down to the Mahara Place mid-week MARKET which is on TODAY (Tuesday) from 9.30am until midday near the new library in Waikanae. Fresh Fruit & Veg, Plants, Seedlings and Fresh Flowers, Yummy Local Honey, Sewing Crafts, The Rawleigh's Man, Bric-a-Brac, Books and lots lots more. There are still some new Ladies Seamless Tops available at $5 ea, Girls Alpaca Wool Ponchos at $10 and Adults at $15. See you there...SUPPORT LOCAL!!
When you move to a Ryman village, the last thing you need to think about are unexpected costs. We offer financial security with rates, home insurance, exterior maintenance and gardening all covered under one fixed base weekly fee*, meaning once you’ve moved in you can focus on the things you … View moreWhen you move to a Ryman village, the last thing you need to think about are unexpected costs. We offer financial security with rates, home insurance, exterior maintenance and gardening all covered under one fixed base weekly fee*, meaning once you’ve moved in you can focus on the things you enjoy.
Find out more about our living options today and get ready for a new lifestyle.
*Weekly fees only increase if you change from independent living to serviced apartment living, or you add extra care options.
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