:health and wellbeing
by Jacquie Dale
www.101nutrition.co.nz
Eat Well
AFTER EXERCISE
TIME TO PLANT GARLIC
The shortest day of the year is traditionally the
time to plant garlic. Just choose a nice big organic
garlic bulb from your local markets, separate the
bulbs into cloves and plant about 5cm deep and
15cm apart. Increase your garlic intake to boost
your immunity levels for winter. Garlic contains
a compound called allician, which has powerful
antiviral properties as well as antiseptic properties
that have been recognised by different cultures
all over the world. Over 5000 years ago, Chinese
herbalists used garlic to lower blood pressure
and help cure cardiac symptoms. If you plant your
bulbs on the shortest day, your garlic will be ready
to harvest on the longest day of the year. Store the
bulbs, foliage and all, in a dry well ventilated place
for a few weeks.
58 | www.h e rma gaz i n e . c o. n z
Whether you follow a structured exercise program,
play a sport, or include exercise as part of your daily
routine, all exercise adds up to a healthier life. For
active people, good nutrition is essential to maintain
body weight, replenish muscle glycogen stores and
provide the fuel for training. Without good nutrition
you can experience fatigue, illness, muscle loss, bone
loss, iron deficiency and injuries. What and when you
eat after exercise has been found to be the biggest
influence on recovery. Nutritionists recommend a
post workout meal within 30 minutes of exercise.
Ideally, it should include fluid, carbohydrates and a
small amount of protein. To avoid the wrong foods
after exercise such as chips and hotdogs, take your
own snacks to the gym or game.
