Coconut almond power bars
2½ cups cooking oats
½ cup shredded coconut
1 tsp vanilla paste
½ tsp sea salt
½ tsp ground cinnamon
½ cup chopped dried apricots
2 tbsp almond butter
100g good quality dark cooking chocolate
 ½ cup raw honey
Preheat oven to 160*C and line a 20 x 30cm baking tray with baking paper. Mix first six ingredients in a large bowl. Place almond butter, chocolate and honey in a heavy-based saucepan over a low heat. Stir until melted together. Pour over the dry mix and work quickly to combine. Press into baking tray and put in oven for 30 minutes. Remove from oven and allow to cool completely (finishing in the fridge) before cutting into bars.

The rigours and challenges of spaceflight are remarkably similar to the physical stress cancer patients experiment during chemotherapy and other treatments, according to researchers.
For that reason, the researchers suggest that the countermeasures program used by astronauts before, during and after spaceflight to maintain their health could be developed and applied for cancer patients to help them recover after treatment.
The details were published in a commentary written by researchers from Memorial Sloan Kettering Cancer Center and NASA on Thursday in the journal Cell. The work was supported by the National Cancer Institute.
"It was surprising when we looked at similarities between astronauts during spaceflight and cancer patients during treatment. Both have a decrease in muscle mass, and they have bone demineralization and changes in heart function," said Jessica Scott, senior author and an exercise physiology researcher at the Memorial Sloan Kettering Cancer Center's Exercise Oncology Service. "Astronauts may get something called space fog, where they have trouble focusing or get a little forgetful. That's very similar to what some cancer patients experience, which is called chemo brain."
But astronauts and cancer patients are advised in a completely different way from each other, despite the similar issues they face. The authors of the commentary looked at the countermeasures program created by NASA to see how it might be applied to cancer patients.
For 58 years, NASA has been sending humans into space, with flights ranging from 15 minutes in duration in 1961 to nearly a year on the International Space Station for current astronauts.
The quest for countermeasures to help humans remain stable and healthy in space began early. They didn't know what effect zero gravity might have on the body or specific organs. And they were mainly concerned with cardiac injury, so multiple assessments were used to monitor that activity before, during and after flight, according to the commentary.
NASA's concerns were valid. Apollo astronaut James Irwin had an undetected coronary heart disease and 21 months after returning to Earth, he suffered an acute myocardial infarction, the authors wrote.
Initially, the Project Mercury astronauts, announced in 1959, had to run each day for a month before their spaceflight. Gemini astronauts exercised before their missions and during spaceflight as well, using bungee cords. By the time space station missions began in 2001, NASA had astronauts performing a combination of aerobic exercise and strength training during their 91- to 215-day missions.
Now, in the months prior to their launch, astronauts work with specialists to create a strength, condition and rehab program to create a baseline before flight. They continue the program using equipment on the station. When they return, the astronauts are monitored as they exercise to be sure that their fitness returns to the baseline level established before spaceflight.
After more than 50 years of human spaceflight, researchers know some of the risks posed to the human body by being in zero gravity. Astronauts have to deal with a stressful environment, noise, isolation, disrupted circadian rhythm, radiation exposure and a headward fluid shift that happens when floating as opposed standing on solid ground.
Over time, astronauts staying for six months or more on the station can experience the weakening and loss of bone and muscle atrophy. Astronauts also experience blood volume loss, weakened immune systems and cardiovascular deconditioning since floating takes little effort and the heart doesn't have to work as hard to pump blood, according to NASA's Human Research Program.
The countermeasures were developed to mitigate these risks. But as the authors of the commentary point out, "Cancer is the only major chronic disease condition in which a comparable countermeasures program is not an aspect of...

The rigours and challenges of spaceflight are remarkably similar to the physical stress cancer patients experiment during chemotherapy and other treatments, according to researchers.
For that reason, the researchers suggest that the countermeasures program used by astronauts before, during and after spaceflight to maintain their health could be developed and applied for cancer patients to help them recover after treatment.
The details were published in a commentary written by researchers from Memorial Sloan Kettering Cancer Center and NASA on Thursday in the journal Cell. The work was supported by the National Cancer Institute.
"It was surprising when we looked at similarities between astronauts during spaceflight and cancer patients during treatment. Both have a decrease in muscle mass, and they have bone demineralization and changes in heart function," said Jessica Scott, senior author and an exercise physiology researcher at the Memorial Sloan Kettering Cancer Center's Exercise Oncology Service. "Astronauts may get something called space fog, where they have trouble focusing or get a little forgetful. That's very similar to what some cancer patients experience, which is called chemo brain."
But astronauts and cancer patients are advised in a completely different way from each other, despite the similar issues they face. The authors of the commentary looked at the countermeasures program created by NASA to see how it might be applied to cancer patients.
For 58 years, NASA has been sending humans into space, with flights ranging from 15 minutes in duration in 1961 to nearly a year on the International Space Station for current astronauts.
The quest for countermeasures to help humans remain stable and healthy in space began early. They didn't know what effect zero gravity might have on the body or specific organs. And they were mainly concerned with cardiac injury, so multiple assessments were used to monitor that activity before, during and after flight, according to the commentary.
NASA's concerns were valid. Apollo astronaut James Irwin had an undetected coronary heart disease and 21 months after returning to Earth, he suffered an acute myocardial infarction, the authors wrote.
Initially, the Project Mercury astronauts, announced in 1959, had to run each day for a month before their spaceflight. Gemini astronauts exercised before their missions and during spaceflight as well, using bungee cords. By the time space station missions began in 2001, NASA had astronauts performing a combination of aerobic exercise and strength training during their 91- to 215-day missions.
Now, in the months prior to their launch, astronauts work with specialists to create a strength, condition and rehab program to create a baseline before flight. They continue the program using equipment on the station. When they return, the astronauts are monitored as they exercise to be sure that their fitness returns to the baseline level established before spaceflight.
After more than 50 years of human spaceflight, researchers know some of the risks posed to the human body by being in zero gravity. Astronauts have to deal with a stressful environment, noise, isolation, disrupted circadian rhythm, radiation exposure and a headward fluid shift that happens when floating as opposed standing on solid ground.
Over time, astronauts staying for six months or more on the station can experience the weakening and loss of bone and muscle atrophy. Astronauts also experience blood volume loss, weakened immune systems and cardiovascular deconditioning since floating takes little effort and the heart doesn't have to work as hard to pump blood, according to NASA's Human Research Program.
The countermeasures were developed to mitigate these risks. But as the authors of the commentary point out, "Cancer is the only major chronic disease condition in which a comparable countermeasures program is not an aspect of...

What an extraordinary week.  Stories that have gripped and horrified the nation.  Events that have caused history.  And issues that require us to look deep into ourselves as to who we are and what we believe it.
Leading the way was David Seymour’s incredible success with the End of Life Choice Bill passing it’s third reading.  And yet it may all come to nought. The Parliamentarians have passed the bill but now it comes to us in a referendum.  You wonder what would have happened if the third reading was the final hurdle and whether the parliamentarians would have had the courage to go forward, but we’ll never know.
But as Andrew Little warned this next year could get ugly, emotional and full of misinformation.  Certainly my inbox filled up immediately with anti-euthanasia press releases immediately after the vote. Andrew Little says an education campaign will be needed because he knows that your average voter is not going to plough through the legislation before casting their vote but that will also be branded propaganda.  As I said during the week it’s up to every one of us to take this seriously and school ourselves up.

The country has been transfixed by Grace Millane. (Photo / Supplied)
We were also transfixed with the Grace Millane case.  Every day the horrors of her passing were broadcast to a slavering audience keen for details.  I had a number of emails asking why we gave such comprehensive coverage.  It’s because the audience wanted it.  Grace Millane articles are setting records. We’re not here to censor due to sensitivity, we’re here to tell the story for those who want to hear it.
At ZB, we took this all very seriously.  While some thought we were dining out on it I can tell you that we dedicated only five minutes a day of programme time to the case.  Breakfast didn’t talk about it.  There was no talkback.  Our news bulletins covered it and then in the drive show our reporter recapped the day. There is no way we want to endanger this case.  But it is fair that I’ve heard other stations being reckless.  On your head be it if you go too far.
Shane Jones also burst into life like the spasmodic volcano he is. He is an enigma. He wrote a very good piece about forestry.  He said that the billion tree programme will increase our forest area by over two per cent but he points out that because harvesting of forests it will take the proportion of forestry land back to the same level as 2006.  I don’t remember it being a problem then.

Regional Economic Development Minister Shane Jones, centre left, next to National's agricultural spokesman Todd Muller, centre right. Photo / Jason Walls
But then he goes and ruins it all but singing Tutira Mai Ngaiwi over farmers speeches and calling them rednecks.  To be fair the farmers were booing and jeering first but still, Shane, keep it under your Akubra hat.  But then remember that New Zealand First are out to spend the next year proving they’re nobodies puppets so perhaps it was a calculated snub.
Finally we have a story that could blow up spectacularly.  Berhouz Boochani arrived in town.  The Manus Island refugee had his first taste of freedom.  He here to speak at a festival on a strictly limited one month visitor visa granted by Immigration after an application sponsored by Amnesty International.

Behrouz Boochani. Photo / Hoda Afshar
But when I talked to him on Friday I asked if he was going to go back to Papua New Guinea or travel on to the States where he has been granted status.  He wouldn’t answer.  He may very well just decide to do a Zaoui and plead for asylum here. What a bed of thorns.  If he does and we accept him then Australia will be livid. If we don’t and throw him out we’ll be the bad guy.  Watch this one carefully.

What an extraordinary week.  Stories that have gripped and horrified the nation.  Events that have caused history.  And issues that require us to look deep into ourselves as to who we are and what we believe it.
Leading the way was David Seymour’s incredible success with the End of Life Choice Bill passing it’s third reading.  And yet it may all come to nought. The Parliamentarians have passed the bill but now it comes to us in a referendum.  You wonder what would have happened if the third reading was the final hurdle and whether the parliamentarians would have had the courage to go forward, but we’ll never know.
But as Andrew Little warned this next year could get ugly, emotional and full of misinformation.  Certainly my inbox filled up immediately with anti-euthanasia press releases immediately after the vote. Andrew Little says an education campaign will be needed because he knows that your average voter is not going to plough through the legislation before casting their vote but that will also be branded propaganda.  As I said during the week it’s up to every one of us to take this seriously and school ourselves up.

The country has been transfixed by Grace Millane. (Photo / Supplied)
We were also transfixed with the Grace Millane case.  Every day the horrors of her passing were broadcast to a slavering audience keen for details.  I had a number of emails asking why we gave such comprehensive coverage.  It’s because the audience wanted it.  Grace Millane articles are setting records. We’re not here to censor due to sensitivity, we’re here to tell the story for those who want to hear it.
At ZB, we took this all very seriously.  While some thought we were dining out on it I can tell you that we dedicated only five minutes a day of programme time to the case.  Breakfast didn’t talk about it.  There was no talkback.  Our news bulletins covered it and then in the drive show our reporter recapped the day. There is no way we want to endanger this case.  But it is fair that I’ve heard other stations being reckless.  On your head be it if you go too far.
Shane Jones also burst into life like the spasmodic volcano he is. He is an enigma. He wrote a very good piece about forestry.  He said that the billion tree programme will increase our forest area by over two per cent but he points out that because harvesting of forests it will take the proportion of forestry land back to the same level as 2006.  I don’t remember it being a problem then.

Regional Economic Development Minister Shane Jones, centre left, next to National's agricultural spokesman Todd Muller, centre right. Photo / Jason Walls
But then he goes and ruins it all but singing Tutira Mai Ngaiwi over farmers speeches and calling them rednecks.  To be fair the farmers were booing and jeering first but still, Shane, keep it under your Akubra hat.  But then remember that New Zealand First are out to spend the next year proving they’re nobodies puppets so perhaps it was a calculated snub.
Finally we have a story that could blow up spectacularly.  Berhouz Boochani arrived in town.  The Manus Island refugee had his first taste of freedom.  He here to speak at a festival on a strictly limited one month visitor visa granted by Immigration after an application sponsored by Amnesty International.

Behrouz Boochani. Photo / Hoda Afshar
But when I talked to him on Friday I asked if he was going to go back to Papua New Guinea or travel on to the States where he has been granted status.  He wouldn’t answer.  He may very well just decide to do a Zaoui and plead for asylum here. What a bed of thorns.  If he does and we accept him then Australia will be livid. If we don’t and throw him out we’ll be the bad guy.  Watch this one carefully.

West Coasters say they want to be heard by the Government.
Thousands are expected at a call to action event in Greymouth today, aiming to protect the industries which support their way of life.
Organiser Peter Haddock says new policy is coming thick and fast and a lot of people are worried about the future.
"We just want to be consulted. A lot of this legislation that's coming through is just announcements from the Crown, like the no new mining, and we feel like we haven't be listened to."
He says they want to showcase what they do best on the West Coast to the rest of the country.
"We've got a film that shows how we live together, we cohabit here with nature on the West Coast and industries and the like. It shows all different types of industries working with our beautiful environment here."
Haddock says they've invited every MP in the country including the Prime Minister and they're expecting around eight to turn up.

West Coasters say they want to be heard by the Government.
Thousands are expected at a call to action event in Greymouth today, aiming to protect the industries which support their way of life.
Organiser Peter Haddock says new policy is coming thick and fast and a lot of people are worried about the future.
"We just want to be consulted. A lot of this legislation that's coming through is just announcements from the Crown, like the no new mining, and we feel like we haven't be listened to."
He says they want to showcase what they do best on the West Coast to the rest of the country.
"We've got a film that shows how we live together, we cohabit here with nature on the West Coast and industries and the like. It shows all different types of industries working with our beautiful environment here."
Haddock says they've invited every MP in the country including the Prime Minister and they're expecting around eight to turn up.

New Zealand is set for a revised Digital Curriculum next year, but concerns have been raised about whether schools will be prepared for the changes.
From 2020 it will be compulsory for schools to teach digital technologies in years 1-10, with the new curriculum including children as young as five learning basic principles of computer coding.
An Education Review Office report published in August showed the office raised concerns to the Ministry of Education in December 2018, that many schools would not be prepared to start teaching the curriculum by next year.
This week AUT has held its third annual professional development conference giving primary and secondary teachers the chance to upskill ahead of the curriculum changes.
AUT senior lecturer Dr Mahsa Mohaghegh, who led the conference, told Andrew Dickens some teachers are ready and excited - while others are sceptical and unprepared.
"I'm sure that next year will be a transition period while schools become familiar with this implementation. Certainly we do need to provide as much professional development for teachers as possible, they do need support."
She says teachers are being encouraged to utilise digital technologies whenever it's appropriate.
Mohaghegh says it's an important subject to learn as we live in a digital age.
"Really it's about teaching kids problem solving and teaching coding and programme in the traditional meaning of the world. It's not about using computers."

New Zealand is set for a revised Digital Curriculum next year, but concerns have been raised about whether schools will be prepared for the changes.
From 2020 it will be compulsory for schools to teach digital technologies in years 1-10, with the new curriculum including children as young as five learning basic principles of computer coding.
An Education Review Office report published in August showed the office raised concerns to the Ministry of Education in December 2018, that many schools would not be prepared to start teaching the curriculum by next year.
This week AUT has held its third annual professional development conference giving primary and secondary teachers the chance to upskill ahead of the curriculum changes.
AUT senior lecturer Dr Mahsa Mohaghegh, who led the conference, told Andrew Dickens some teachers are ready and excited - while others are sceptical and unprepared.
"I'm sure that next year will be a transition period while schools become familiar with this implementation. Certainly we do need to provide as much professional development for teachers as possible, they do need support."
She says teachers are being encouraged to utilise digital technologies whenever it's appropriate.
Mohaghegh says it's an important subject to learn as we live in a digital age.
"Really it's about teaching kids problem solving and teaching coding and programme in the traditional meaning of the world. It's not about using computers."

Thousands of people are getting their first glimpse inside Auckland's City Rail Link tunnels.
Only 10,000 people have tickets for today's highly anticipated Walk the Tunnels event, with many more missing out on tickets.
Most of the first people inside the tunnel are families. Many are taking large family photographs at the deepest accessible point.
Access is being staggered, with people being given times to view throughout the day.
Transport minister Phil Twyford was among the first inside the tunnel at 8am.

Sean Sweeney, CEO of the City Rail Link looks through the tunnels under Albert St ahead of the Open Day. Photo / Greg Bowker
He said he liked what he saw, and it was good to see progress on a key part of the Government's transport plan.
City Rail Link Ltd Chief Executive Sean Sweeney said he had been positively surprised by the unprecedented interest in the event.
He said while there would not be another Open Day in the near future, he was hoping for further open days for other parts of the project before the City Rail Link is completed.