With our Feature theme being "Time Out" everyone has a different idea of their own time out space. For some it may be spending time with friends and family, for others it could be heading to the gym or a yoga class, others it's getting out into nature, tending the garden, reading a book, knitting or it could be something as simple as having a long, soothing bath.

Whatever your way is of having time out there are lots of local options you can find to indulge. Just a few locals to keep in mind include gym, swim or excersie time out could be spent at Stanmore Bay Pool and Leisure Centre or Northern Arena. If you want time away from the little ones you could enrol them for a few weekly sessions at Fame Preschool and then take yourself to the gym, a lovely beach walk or head to the golf course. You may love fishing at the weekend with the kids!

If you would like to indulge yourself in a relaxing facial or look good with treatments such as brows, lashes or other beauty treatments check out Queens Beauty now in Stanmore Bay. Perhaps treat the family to a portrait session and create those special memories with Photo Carnival. If you're keen to get out in the garden and want to put time into your garden you may want to check out tools to make this an easier rather than arduous task with range of outdoor power tools from Peninsula Mowers and Heating, or if youd rather just head out for a coffee or drink with friends or dinner out with the family head to Destination Orewa where you'll find so many great cafes, restaurants, bars and of course our magnificent Orewa Beach!

If you are looking in general for time out activities you may find yourself a new hobby from all the clubs and groups we have here on the Coast, you can find a good list of all cafes, restaurants, bars, takeaways, bakeries and more in our Dining Section, you can find beauty, hairdressers, massage, exercise options and more in our Health, Beauty, Medical and Wellness Section. If it's a bit of retail therapy you're after you'll find all local options in our Shopping/ Retail Section. If you are looking for great activities you can find links for fishing, golf, cycling, water sports and more in our Sport & Recreation Section or if you want to find Things to Do, walks, cycleways, beaches, playgrounds and more you'll find these in our Travel, Tourism and Local Activities Section.

It's important for everyone to take "Time Out" and even if it's just reading fun facts or getting ideas why not check out the articles we have brought to you in our very own "Time Out" Feature.

Running is popular in New Zealand and can become quite addictive. But running isn’t just good for the heart - read on to discover some of its other fantastic benefits. Then, grab your running shoes and head out into the fresh air!

1. Healthy Heart: Running is an excellent way to give your heart a workout. Regular running improves circulation and reduces the risk of heart attack, high blood pressure, and stroke.
2. Weight Loss: The average runner burns around 1,000 calories an hour during a training session, which can help you lose weight and run faster.
3. Osteoporosis Prevention: Regular running strengthens muscles and bones, helping to keep your bones strong and reducing the risk of osteoporosis.
4. Mental Health: A regular running habit can lift your mood, build self-esteem, and increase self-confidence as you reach fitness or weight loss goals. It can also help relieve mild depression.
5. Better Sleep: Studies show that runners find it easier to fall asleep and stay asleep longer. Insomniacs, take note!
6. Stress Relief: Running increases your ability to cope with everyday stresses and minor irritations.
7. Happiness: Exercise-induced endorphins mean that runners are often happier than non-runners. The sense of elation during or after a run, known as the "runner's high," can improve patience, humor, ambition, and make you more good-tempered and easy-going.
8. Reduced Anxiety: Runners generally have lower anxiety levels. One study suggests that regular training reduces the activity of serotonin receptors in the brain, which regulate mood. This might explain the positive effects of exercise on anxiety.
9. Stronger Immune System: Regular runners tend to have a stronger immune system, leading to fewer minor illnesses such as colds, allergies, fatigue, menstrual discomfort, backaches, and digestive disorders.
10. Improved Brain Power: Running boosts blood flow to the brain, enhancing mental functions by providing oxygen and nutrients, making you more productive at work.
11. Better Complexion: Running improves circulation, aiding in the transportation of nutrients and flushing out waste products, which can result in clearer skin and a distinctive runner's glow.
12. Fat Burn: Running builds lean muscle, changes body composition, and boosts metabolism. Lean muscle weighs more than fat but burns more calories even at rest, leading to gradual, healthy inch loss.

So, get out there and enjoy the myriad benefits that running has to offer!

Whether short on cash or you simply just don't want to have to fork out everytime you go out as a family, there are always lots of free or fun things to do including -

Head out on a Bike Adventure

Get the bikes out and go for a family bike ride. A quick lap around the neighborhood or park can be fun, if you're looking for local walks and cycles check our Hibiscus Coast Walks and Cycleways page or looking further afield around Auckland check out the Auckland Council Wheely Good Time Family Fun article.

Visit Free Museums and Attractions

Make a list of free museums and attractions in your area. Then work your way through the list until you've visited them all. Art museums, history museums, monuments-there's sure to be something worth checking out at each one. Locally a couple of great options to visit are the Silverdale Pioneer Village, Warkworth Museum and Bohemian Settlers Museum in Puhoi.

 Visit the Library

A great source for free books, movies and magazines, and it can also be a good source for other types of free entertainment. Check with your library to see if there are any upcoming story hours, concerts or educational programs that may be of interest to your family. Then be sure to take advantage of them. We have two great libraries here on the Coast and you can find details and information on our Linku2 Libraries page. (Please note at July 2024 the Orewa library is currently closed for renovation, library services are being offered out of the Orewa CAB).

Spend the evening Star Gazing

Head out after dark for a night of stargazing fun. You can use a telescope and an astronomy guide to help you locate the constellations and planets or just wing it as you stretch out on a big blanket and stare at the sky. Either way, the evening promises to be as enjoyable as it is educational.

Have a Board Game Night

Play a few shorter games or one long one. Eitherway add a bit of spice by having prizes for the winners!

Play Charades

Add in some personalised charades - make one up each and get the others to act out - there are plenty of charade ideas on the internet too if you get stuck for ideas.

Fishing or Fruit Picking

Depending on the time of year fruit picking may not be available. Head out catch a fish, pick some fruit and then back at home make something with your fresh produce! Whilst there are no local options there are a number of opportunities you will find in West and South Auckland so head out and make a day of it (check the picking season though!).

Cook Together

Cooking is an important life skill, and it can be a lot of fun to teach. Pick out an interesting cookbook and each pick a dish to make up a full meal - help each other with the courses and then sit down for a sumptuous but potentially unusual or unexpected meal!

Go camping

Camping is the ultimate family adventure. Grab a tent, some sleeping bags and torch and head down the garden for a fun, family bonding night. You can sing camp songs, tell ghost stories, nibble on snacks and play games all without leaving home. We have lots of local options including Shakespear Regional Park, other nearby regional parks and an excellent campsite on the water's edge in Orewa.

Have a movie day or night

Don't just pick the movies together but prepare together. Pop the popcorn, make up lolly bags, rearrange the room with pillows and cushions and set the stage for a fun family time.

These are just a few suggestions - there are so many things you can do together but just make sure you find the time to do them all!

Let us know in the comments below you're favourite family activity and any new ones we can add to this post! Thanks!

The Abel Tasman Coast Track is located in Abel Tasman National Park on the northern shores of South Island. This 54.4 km track features all streams bridged, but there are tidal crossings that can only be navigated within a few hours on either side of low tide. The track typically takes three to five days to complete and can be walked from either end. There are huts and campsites along the way, available for a fee, and bookings are required. There is no charge for day walks. Visitors can enter the park from roadend carparks, take water taxis to beaches along the track, or kayak along the coast.

The nearest towns of Nelson, Motueka, and Takaka offer all amenities you will need and Kaiteriteri has a petrol station, a small grocery shop, accommodation, and a café. Marahau also offers accommodation, a shop, and cafés. Note that Takaka is the last place for petrol before reaching Totaranui.

The track runs from Marahau in the south to Wainui in the north.

Marahau to Anchorage

Starting at Marahau, the track passes through open countryside to Tinline Bay, then through beech forest with large kanuka trees, turning inland through several gullies. It offers views over Torrent Bay and the coast and islands to the north. Anchorage Bay has a hut and campsite.

Anchorage to Bark Bay

Continuing north, the Torrent Bay estuary can only be crossed at low tide, though there is a high tide track around it. The track climbs steadily from Torrent Bay, passing above two valleys and crossing Falls River on a 47 m suspension bridge. It then descends through coastal forest to Bark Bay, which also has a hut and campsite.

Bark Bay to Awaroa

After crossing the Bark Bay estuary, the track passes through manuka stands and along the shore past remnants of a granite quarry at Tonga Quarry. Onetahuti Bay can only be crossed within three hours on either side of low tide. The track then climbs over Tonga Saddle and descends to Awaroa Inlet, which has a hut and campsite.

Awaroa to Totaranui

The Awaroa estuary can only be crossed at low tide. The track then climbs over a low saddle, descends to Waiharakere Bay, and continues through forest to Goat Bay. From there, it climbs to a lookout above Skinner Point before descending to Totaranui.

Totaranui to Wainui

The track heads around the Totaranui estuary, climbs over a low saddle, and winds down through lush forest to Anapai Bay. From Anapai Bay to Mutton Cove, it passes through sandy beaches and rocky headlands of regenerating kanuka. The track then climbs to another saddle and descends to Whariwharangi Bay. From here, it follows a small stream, climbs to a saddle overlooking Wainui Inlet, and winds down to the shore, following the estuary edge to the carpark.

Extract abridged from track description at www.doc.govt.nz

For many visitors to Africa, the primary attraction is the wildlife. No other continent offers such diverse and close-up viewing opportunities. Learning about the animals you may encounter can greatly enhance your experience.

Most safari-goers in Africa aim to see the "Big 5": Lion, Leopard, Elephant, Buffalo, and Rhino. However, Africa is home to far more than these five species, with over 1,100 different mammals and more than 2,600 species of birds.

13 Fascinating Facts About African Wildlife

1. Speedsters: Four of the five fastest land animals live in Africa. The cheetah, the fastest, can reach speeds of 70 mph, while the wildebeest, lion, and Thomson's gazelle can run at about 50 mph.
2. Nile Crocodiles: The Nile crocodile is Africa's largest living reptile, averaging 5 meters in length.
3. Chameleons: Madagascar hosts the world's largest and smallest chameleons. Nearly half of all chameleon species are found on this island.
4. Elephants: The African elephant is the largest land mammal, weighing 6-7 tons, and can drink up to 160 liters of water daily. Their trunk dexterity allows them to turn the pages of a book.
5. Freshwater Sardines: Lake Tanganyika is the only place where shoals of freshwater sardines are found.
6. Lions: Lions are the only cats that live in groups called prides. They are the largest members of the cat family in Africa, and their roar can be heard from over 8 kilometers away.
7. Dwarf Blue Butterfly: The smallest butterfly in Africa, with a wingspan of only 10mm, is found in Kruger National Park.
8. Giraffes: Giraffes have tongues up to 45 cm long and the same number of neck vertebrae as humans, though much larger. Newborn giraffes are 6 feet tall. Their long necks are thought to have evolved for mating battles, where males whip each other with their necks.
9. Goliath Beetle: The world's largest and heaviest beetle, the Goliath Beetle, lives in tropical Africa, reaching lengths of 5 inches and weights of up to ¼ lb.
10. Gorillas: The gorilla is the largest living primate. Male gorillas can weigh up to 200 kg and are shy, retiring vegetarians.
11. Penguins: South Africa has a thriving penguin colony near the Cape, thanks to the cold Antarctic currents.
12. Seals: The largest seal colony in the southern hemisphere is located at Cape Cross in Namibia.
13. Goliath Frog: The world's largest frog, the goliath frog, can be found in Cameroon, with body lengths up to one foot.

Facts courtesy of www.africaguide.com. For more information on Africa, please visit their website.

Delicious Smoothies

There are so many options for delicious smoothies – here are just a few ideas …

Peach-Mango Smoothie

This tropical-tasting smoothie is going to make you feel like you're on an island vacation soaking up the sun--even if you’re stuck in rush hour traffic on the interstate. This recipe calls for frozen fruit, making it a cinch to prepare in

Ingredients

• 2/3 cup frozen sliced peaches
• 2/3 cup frozen mango pieces
• 2/3 cup peach nectar
• 1 tablespoon honey
• 1 (6-ounce) carton organic peach fat-free yogurt

Preparation

Place 2/3 cup frozen sliced peaches, 2/3 cup frozen mango pieces, 2/3 cup peach nectar, 1 tablespoon honey, and 1 (6-ounce) carton organic peach fat-free yogurt in a blender; process 2 minutes or until smooth. Serve immediately.

Banana Pumpkin Smoothie

Frozen banana gives this pumpkin smoothie a thick texture; chilling the pumpkin ensures the smoothie stays cold when you blend it. Add in yogurt and orange juice and you have a breakfast beverage with 740 milligrams of potassium per serving.

Ingredients

• 1 cup low-fat vanilla yogurt  
• 3/4 cup canned pumpkin, chilled
• 1/2 cup ice cubes
• 1/3 cup fresh orange juice
• 1 tablespoon brown sugar
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• Dash of ground cloves
• 1 ripe banana, sliced and frozen
• Dash of ground cinnamon (optional)

Preparation

Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth. Garnish with dash of ground cinnamon, if desired. Serve immediately.

Orange, Banana, and Pineapple Frappé

A frappé is similar to a fruit juice or other liquid smoothie, but it's made with a larger proportion of fruit than dairy. Garnish with a twist of orange zest, if desired. To skip the dairy, substitute vanilla cultured coconut milk for the low-fat yogurt. 

Ingredients

• 2 1/3 cups banana chunks (about 3 medium bananas)
• 3/4 cup pineapple juice
• 1/2 cup orange sections (about 1 medium orange)
• 1/2 cup plain low-fat yogurt
• 1 tablespoon flaked sweetened coconut
• 2 tablespoons thawed orange juice concentrate
• 1 (8-ounce) can pineapple chunks in juice, undrained

Preparation

Combine all ingredients in a blender; cover and process until smooth. Serve immediately.

Peanut Butter, Banana, and Flax Smoothies

Peanut butter and banana smoothies are usually a splurge item. Luckily, we have a healthy version that doesn't skimp on flavor. If the smoothies seem too thick, add another tablespoon or two of milk.

Ingredients

• 1/2 cup 1% low-fat milk
• 1/2 cup vanilla fat-free yogurt
• 2 tablespoons ground golden flaxseed
• 1 tablespoon creamy peanut butter
• 1 teaspoon honey
• 1/4 teaspoon vanilla extract
• 1 ripe banana, sliced

Preparation

Place all ingredients in a blender; process until smooth.

Desynchronosis, commonly known as jet lag, is almost inevitable after a long-haul flight lasting more than 10 or 12 hours. Despite various remedies on the market, there is no quick fix for this chronobiological condition; your body needs time to readjust.

Understanding Jet Lag

Humans are biologically designed for slower forms of travel, like walking or horseback riding. The rapid pace of modern flight can disrupt the body's internal clock, which regulates eating and sleeping patterns. This disruption can last for about a week after a long flight, making it harder to adjust to a new time zone.

Jet lag typically occurs when you cross three or more time zones, which can significantly affect your biological rhythms. Melatonin, a hormone produced in the dark, causes drowsiness. Until your melatonin levels adjust to the new time zone, your sleep patterns will be out of sync.

Symptoms of Jet Lag

Severe jet lag can cause:

• Afternoon lethargy
• Nighttime wakefulness
• Hunger at odd times
• Headaches
• Irritability
• Lack of daytime focus

Jet lag can also disrupt your digestive system, making regular meals less enjoyable and harder to digest. Furthermore, since the body often performs internal maintenance during sleep, jet lag can weaken the immune system, making you more susceptible to illness.

Common Indicators of Jet Lag

• Insomnia
• Daytime drowsiness
• Waking up too early
• Lack of appetite
• Lack of focus and mild depression
• Headaches and irritability

Natural Jet Lag Remedies

While no magic cure exists, you can take steps to reduce recovery time:

1. Use Discipline: Force your body into its new routine. Avoid napping in the afternoon and wait until night to sleep. Eat meals at set times, regardless of hunger.
2. Get Lots of Sunlight: Exposure to sunlight helps regulate melatonin cycles and reset your internal clock. Stay active and spend time outdoors on your first day.
3. Avoid Caffeine: Caffeine can further confuse your body's internal clock. Avoid it after midday until you adjust to the new time zone.
4. Start on the Plane: Set your watch to the time at your destination and try to eat and sleep according to the new schedule. Move around the plane to avoid lethargy.

Extreme Jet Lag Remedies

• Melatonin Supplements: Some studies have found a 0.5 mg dose of melatonin can help alleviate jet lag if combined with sunlight exposure. However, whilst only a supplement this is not generally recommended. Speak to your healthcare professional if you’d like more advice.
• Fasting: Research also suggests fasting for at least 16 hours before arrival can help reset your body’s clock. Fasting triggers a survival response that prioritizes finding food over circadian rhythms.

Recovery Time

The time needed to recover from jet lag varies based on age, physical fitness, and genetics. Generally, allow one day for each time zone crossed. The direction of travel also matter. If traveling west, divide the number of time zones crossed by two; if traveling east, expect a recovery time of about two-thirds the number of time zones crossed.