Maraenui Medical Centre

09/10/2025

05/10/2025

Today is the start of mental health awareness week - check out the link below for some awesome free online webinars on breathwork, building healthy habits, mindfulness and more!

https://mhaw.nz/whats-on/online/

30/09/2025

🍚 **Rice swap for better health**

Long grain white rice is a staple in many meals — but if you’re looking for options that support blood sugar control and overall nutrition, a simple swap can make a difference:

✅ **Basmati rice** – has a lower glycaemic index than regular white rice, meaning it raises blood sugars more slowly.
✅ **Brown rice** – keeps the outer bran layer, providing more fibre, vitamins, and minerals to support heart and gut health.
✅ **Cauliflower rice** – a low-carb, low-calorie alternative that still works well in stir-fries, curries, and bowls, while boosting your veggie intake.

👉 **Extra tip:** Cooking rice, then cooling it in the fridge before reheating, increases its *resistant starch* content. Resistant starch acts like fibre, helping with gut health and reducing the impact on blood sugar.

🍽️ **Portion matters too** — even with healthier swaps, large serves of rice can add up quickly. Aim for about ½ cup cooked rice per meal, and balance your plate with protein and plenty of vegetables.

Small changes like choosing a lower-GI option, adjusting portions, or preparing rice in a way that increases resistant starch can support steady energy, satiety, and long-term health.

👩‍⚕️ Try mixing half regular rice with brown or cauliflower rice at first — an easy way to get your family on board.

28/09/2025

Adaptive Whakauru Tahi Charitable Trust is an incredible organisation in our community doing amazing mahi helping those with disabilities get into sport and exercise - check out their timetable and face book page for more information or to connect if you or one of your whanau could use their support

Timetable 💥

28/09/2025

🌟 The Benefits of Regular Exercise 🌟

If exercise were a pill, we’d all be taking it – the benefits are that powerful! 💊💪

✅ Lowers risk of heart disease, stroke, type 2 diabetes & some cancers
✅ Helps manage weight, blood pressure & cholesterol
✅ Helps regulate blood sugar levels and be more insulin sensitive
✅ Boosts energy & improves sleep
✅ Strengthens muscles, bones & joints
✅ Supports mental wellbeing – eases stress, anxiety & low mood
✅ Sharpens memory, focus & brain health
✅ Builds confidence & independence as we age
✅ Increases social connection & fun through group activity

💡 Remember: even small amounts of movement count – a walk, a stretch, or dancing in the lounge all make a difference! - keep an eye on our face book page for local groups for low cost or FREE exercise in our community too!

02/09/2025

EIT have these wonderful short fee-free courses coming up - check them out! You're never too old to learn a new skill!

19/08/2025

Another wonderful community event this weekend - come along for a free family event - health checks, linking with services, spot prizes and giveaways

30/07/2025

Check it out! So many of our whanau have done the Kia Ora Program and LOVED it - FREE - 6 weeks - get your health back on track

28/07/2025

What a wonderful opportunity coming up at Birthright! Get in touch on the number or email below if you are interested

23/07/2025

Eating well on a budget this winter.

We are all feeling it - the cost of kai is increasing, here are some budget friendly tips to make the most of your grocery budget:

- Write up a meal plan for the week ahead and shopping list
- Making meals which allow you to cook once and eat multiple times across the week (e.g. soups, fritatas) that are freezer friendly- this can help reduce trips to the supermarket or grabbing kai from cafes or takeaways too!
- Focusing on three main meals made from food close to nature (veges, meat, fruit, legumes etc) rather than lots of small processed snacks as these often drive up the grocery bill
- Doing one big shop rather than multiple trips to the supermarket
- Reduce your trips to the dairy/takeaways
- Cutting out sugary drinks from groceries
- Purchasing in bulk when you can and freezing kai when things are on special
- Follow your local supermarket/butcher etc on social media - often they post when items have good deals on
- Bulk up your mince meals with beans, lentils or vegetables to make it go further
- Shop for veges and fruit at your local green grocer - often the veges are nicer AND better prices (the pic below was $30 for ALL of those fruits and veges!!)
- Shop in season:

NZ Winter fruits and Vegetables:
Kumara​​
Leeks​​
Mushrooms​​
Onions​​
Parsnips​​
Potatoes​​
Pumpkin​
Rhubarb​​
Silver beet​​
Spinach​​
Spring onions​​
Swedes​​
Tomatoes​​
Turnips​​
Watercress​​
Yams
Broccoli​
Brussels sprouts​
Green cabbage​
Carrots​
Cauliflower​
Celery​
Cucumber​
Fennel​
Kale