Will take what we can get. Thank you Dan. COMING UP TONIGHT ON SEVEN SHARP ` FORWARDS? BACKWARDS? PARALLEL? DO YOU KNOW THE SAFEST WAY TO PARK YOUR CAR? NEVER EVEN THOUGHT ABOUT THE SAFETY, TO BE HONEST. IT'S WHY THEY DO IT IN AUSTRALIA. I HOPE THEY DO IT HERE. PLUS, ARE YOUR SOCIAL MEDIA POSTS REVEALING MORE ABOUT YOU THAN YOU REALISE? DEPRESSED PEOPLE TENDED TO POST PHOTOS THAT, ON AVERAGE, WERE BLUER AND DARKER AND GREYER. YOU CAN CALL ME A PLANT MAN IF YOU WANT. (CHUCKLES) YES, AND THIS PLANT MAN'S GOT SOME SUPERFOOD SECRETS THAT'LL BOOST YOUR HEALTH AND NOT EAT INTO YOUR WALLET. 1 NEWS CAPTIONS BY SHRUTIKA GUNANAYAGAM AND FLORENCE S. FOURNIER. That is the action. For the darts. I am a leftie. We are doing the darts tonight. One of the great things about it is because it is accessible to each and every one of us. And you have each of those amazing referees. All of the heavyweights are in the country at the moment. Is it a flat? It is a release. That's the trick. I have watched a lot of darts. Excellent tips. SO, WHEN WE GO FOR OUR DRIVER'S LICENCE, WHEN WE'RE FLICKING THE OLD AVENGER ROUND THE SUPERMARKET CAR PARK WITH MUM BARKING OUT ORDERS, THINKING WE'RE DAMON HILL, WHAT'S THE BIT THAT MOST OF US FREAK OUT ABOUT? PARKING. YES, PARKING A CAR CAN BE FEARED AND LOATHED. IT CAN ALSO BE A HAZARD. SO BILLIE JO ROPIHA HAS OUR FRIDAY TIP ON THE SAFEST WAY TO PARK. SOMETIMES, PARKING CAN GO BAD. OTHER TIMES, IT CAN GO HORRIBLY WRONG. (MARK RONSON'S 'BANG BANG BANG') WHETHER IT'S STRAIGHT IN, REVERSING, OR THE DREADED PARALLEL PARK ` WE'VE ALL HAD OUR PARKING FAILS. TRYING TO GET INTO THOSE WEE SKINNY SPOTS ` TERRIBLE. LIKE, IF IT'S JUST ME, THEN THERE'S NO PRESSURE IF I HAVE A SHOCKER. WHICH BEGS THE QUESTION ` WHICH IS THE SAFEST WAY TO PARK? IF IT'S ALREADY PACKED, I REVERSE IN. IF THERE'S NO ONE HERE, I JUST GO STRAIGHT IN. WOW. SO WHY DO YOU REVERSE IN? JUST SO WHEN I LEAVE, I DON'T HAVE TO REVERSE OUT, IF THERE'S TOO MANY CARS AROUND. WITH THESE TYPES OF PARKS, WOULD YOU GO STRAIGHT IN, OR WOULD YOU REVERSE IN? GENERALLY, I WOULD GO FORWARD IN. STRAIGHT IN. STRAIGHT IN. AA CHIEF DRIVING INSTRUCTOR BRUCE FOX FAVOURS BACKING IN FIRST FOR SAFETY REASONS. THE ADVANTAGE OF PARKING IN THIS SCENARIO BEHIND US, WHERE YOU BACK IN IS THAT YOU CAN MAKE AN INFORMED DECISION ON THE WAY IN, BECAUSE YOU CAN SEE TO THE FRONT AND BEHIND AND BACK IN. SO REVERSING INTO PARKS LIKE THESE IS SAFER THAN GOING IN NOSE-FIRST. AT MY PREVIOUS WORK CAR PARK, WE HAD TO BACK IN. DO YOU KNOW WHY? BECAUSE OF THE TRUCKS GOING BACK AND FORWARD, AND THEY HAD A COUPLE OF CLOSE CALLS. SO YOU DIDN'T TAKE IT OUT INTO THE REAL WORLD, THAT POLICY? (LAUGHS) NO, BUT IF I KNEW YOU WERE WATCHING, I PROBABLY WOULD HAVE. (BOTH LAUGH) BUT I WAS, AND I CAUGHT YOU. (CHUCKLES) IT MAY BE SAFER TO REVERSE IN, BUT DO KIWI DRIVERS KNOW THAT? NO, I DIDN'T KNOW IT WAS SAFER TO. NO, I'VE NEVER EVEN THOUGHT ABOUT THE SAFETY, TO BE HONEST. NO, I DIDN'T KNOW THAT. DO YOU KNOW THAT IT IS ACTUALLY SAFER TO REVERSE IN? YES, THAT'S WHY THEY DO IT IN AUSTRALIA. I HOPE THEY DO IT HERE. WELL, NO. IT MIGHT BE PART OF THE ROAD CODE ACROSS THE DITCH, BUT IN NEW ZEALAND, THERE'S NO MENTION OF WHICH WAY IS BEST PRACTICE. I GUESS IT'S UP TO THE INDIVIDUAL TO DECIDE WHAT THEY WANT TO DO, BUT IF IT'S SAFER, WHY NOT? SO, WILL YOU TRY IT NEXT TIME? YEAH, I WILL, ACTUALLY. OH GOSH. LOOK OUT, ROADS. LOOK OUT, PARKING LOTS. (LAUGHS) SO, PEOPLE, IT'S ALL IN YOUR HANDS. WE JUST HOPE YOU'RE NOT A DRIVER LIKE ONE OF THESE. (MARK RONSON'S 'BANG BANG BANG') I tell you what, and our car park downstairs, I believe going front, first as a female thing. Your car is front in. Do you have a camera? No. I don't think that is added anything. You know how it is supposed to improve it. Would you trust that though? I wouldn't. Then what happens? What you do with the insurance? Sorry, I press the button. SOCIAL MEDIA LEAVES LITTLE ROOM FOR PRIVACY. PEOPLE SEEM TO LAY THEMSELVES BARE ON INSTAGRAM, FACEBOOK AND TWITTER. BUT WHAT IF YOUR POSTS ACTUALLY REVEALED MORE ABOUT YOU THAN YOU REALISE? NEW RESEARCH OUT OF THE US HAS COME UP WITH AN ALGORITHM IN INSTAGRAM POSTS WHICH CAN IDENTIFY KEY SIGNS OF DEPRESSION. THE STUDY ANALYSED EACH PIXEL OF OVER 40,000 PHOTOS FROM BOTH PEOPLE WHO HAD A CLINICAL HISTORY OF DEPRESSION AND THOSE WHO DIDN'T. SO TODAY I SPOKE TO THE LEAD AUTHOR FROM HARVARD UNIVERSITY, ANDREW REECE, ABOUT JUST WHAT THE KEY FINDINGS WERE. AND WHAT WE FOUND IS THAT DEPRESSED PEOPLE TENDED TO POST PHOTOS THAT, ON AVERAGE, WERE BLUER AND DARKER AND GREYER THAN HEALTHY PEOPLE. HEALTHY PEOPLE TENDED TO PREFER PHOTOS THAT KIND OF LIVENED UP THEIR PICTURES A BIT. SO, IN PARTICULAR, THEY LIKED A FILTER CALLED 'VALENCIA', WHICH MAKES YOUR PHOTO HAVE A WARMER AND BRIGHTER FEEL. BY CONTRAST, PEOPLE SUFFERING FROM DEPRESSION TENDED NOT TO USE ANY FILTERS AT ALL. BUT WHEN THEY DID USE A FILTER, THEY PREFERRED A FILTER CALLED 'INKWELL', WHICH ACTUALLY TAKES ALL THE COLOUR OUT OF THE PHOTOGRAPH. IT TURNS IT BLACK AND WHITE. SO, THIS FACE DETECTION ALGORITHM, WHAT'S THAT ALL ABOUT? BASICALLY, IT'S A COMPUTER PROGRAMME THAT COUNTS THE NUMBER OF HUMAN FACES IN EVERY PHOTO. WHAT WE FOUND IS THAT PEOPLE SUFFERING FROM DEPRESSION TENDED TO POST FEWER FACES IN THEIR PHOTOGRAPHS. SO, YOUR RESEARCH REVEALED THAT PEOPLE WITH DEPRESSION TENDED TO GET FEWER 'LIKES' ON THEIR POSTS, BUT ALSO A LOT MORE COMMENTS. WHAT DOES THAT MEAN? ONE WAY OF INTERPRETING THAT IS THAT THE PHOTOGRAPHS THAT DEPRESSED PEOPLE WERE POSTING WEREN'T AS ENJOYABLE, BUT, IN SOME WAY, THEY WERE MORE PROVOCATIVE, MAYBE EVEN DISTURBING. THAT ELICITED COMMENT FROM OTHER PEOPLE ON INSTAGRAM. SO DID ANYTHING IN THE RESEARCH SURPRISE YOU? PEOPLE WERE MUCH MORE WILLING TO SHARE THEIR MENTAL HEALTH HISTORY THAN THEY WERE THEIR INSTAGRAM PROFILES. IN FACT, 43% OF ALL THE PEOPLE WHO STARTED PARTICIPATING IN OUR STUDY ` THEY SAID, 'YEAH, NO PROBLEM,' WITH MENTAL HEALTH HISTORY, AND THEY WALKED AWAY WHEN WE ASKED THEM TO SHARE THEIR INSTAGRAM FEEDS. AND HOW DOES YOUR PROGRAMME WORK IF WE COMPARE IT TO WHAT DOCTORS WOULD SAY? THE STATISTIC THAT WE SAW SAID THAT 42% OF THE TIME THAT A GENERAL PRACTITIONER MADE A DEPRESSION DIAGNOSIS, THEY WERE RIGHT ABOUT IT. ANOTHER WAY OF SAYING IT IS THAT THEY'RE WRONG MORE OFTEN THAN NOT. WE HAD SOME REALLY GOOD ACCURACY RESULTS WITH OUR MODEL. THIS KIND OF TECHNOLOGY COULD ACTUALLY ASSIST HEALTHCARE PRACTITIONERS GOING FORWARD IN MAKING THEIR ASSESSMENTS, AND THAT SEEMS REALLY PROMISING TO US. WHAT ABOUT THE MOTIVATION BEHIND THESE POSTS? DO YOU THINK THAT THEY ARE A CRY FOR HELP? OR ARE USERS EVEN AWARE THAT THIS IS WHAT THEY'RE DOING? WHAT THE COMPUTER IS PICKING UP ON IS RELATIVELY SUBTLE SIGNALS, LOOKING AT, YOU KNOW, PIXEL BY PIXEL. MY IMPRESSION IS THAT THESE AREN'T ALWAYS VERY CONSCIOUS SIGNALS THAT THEY'RE SENDING. SO, WHAT DO YOU SUGGEST THAT WE DO IF WE SEE THIS BEHAVIOUR IN A LOVED ONE? YOU KNOW YOUR FRIENDS AND YOUR FAMILY BETTER THAN ANY COMPUTER, AND YOU'LL PROBABLY BE THE FIRST PERSON TO NOTICE THAT SOMETHING MIGHT BE A LITTLE AMISS. AND IF THAT'S THE CASE THEN, OF COURSE, BY ALL MEANS, SEEK CONVENTIONAL CHANNELS OF TREATMENT AND HELP. Kind of interesting, all of this stuff. There's an app that you can get that as $129 a month and it will alert you if you are depressed. First of all, I have not phoned friends in months. I do not use any filters. I haven't got the slightest clue what they are. It is definitely interesting. I use filters. $129? That's very expensive. IF YOU WANT TO TALK TO SOMEONE ABOUT MENTAL HEALTH ISSUES, CALL 0800 111 757. WE'VE ALSO PUT SOME MORE NUMBERS ON OUR FACEBOOK PAGE. THEY'RE ARGUABLY THE MOST FLAMBOYANT REFEREES YOU'LL SEE. ROARS: 180! ROARS: 180! AND THERE'S ONLY ONE PREREQUISITE. ARE YOU A BIG MOUTH? YEAH, PROBABLY. I MEAN, I THINK YOU HAVE TO BE A LITTLE BIT. I QUICKLY LEARNT THAT YOU NEED A SENSE OF HUMOUR IF YOU'RE GOING TO SURVIVE IN THIS PLACE. BUT ANNETTE KING MORE THAN SURVIVED. NEXT, WE LOOK AT JUST WHAT SHE BROUGHT TO THE BEEHIVE. IF YOU'RE LIKE ME AND YOUR BODY IS A TEMPLE, YOU'RE ALWAYS LOOKING FOR THE NEXT SUPERFOOD. BUT YOU DON'T NEED TO, DO YOU, JAMES? ABSOLUTELY NOT. YOU CAN JUST GO TO EVERYDAY FRUIT AND VEG. AND YOU CAN DRAMATICALLY IMPROVE THEIR NUTRITION JUST BY HOW YOU SELECT, STORE AND COOK THEM. WE'RE GONNA TELL YOU MORE TONIGHT. You name your car. Frankie names her car. I thought I was normal. I'm the only one who doesn't. I believe no more than 14% of people in this country name their car. That is a big call. THIS TIME OF YEAR, AND ESPECIALLY IN ELECTION YEAR, A BUNCH OF MPS, FOR A VARIETY OF REASONS, SAY GOODBYE TO THE GAME OF POLITICS. AMONG THIS YEAR'S LOT, ONE A LITTLE BIGGER, BRIGHTER, AND MORE MEMORABLE THAN MANY. YES, ANNETTE KING IS CALLING TIME ON HER POLITICAL CAREER AFTER MORE THAN 30 YEARS. BEFORE SHE DOES, THOUGH, WE WANTED TO WALK DOWN MEMORY LANE. (ENERGETIC POP MUSIC) MIKE: SHE'S MURCHISON'S LEADING LADY. I HEARD A LOT OF POLITICS IN MY EARLY DAYS. THE COAL MINER'S DAUGHTER STARTED HER CAREER AS A DENTAL NURSE, MAKING IT UP THE STEPS OF PARLIAMENT WHEN THE LANGE GOVERNMENT ARRIVED IN '84. ARCHIVE: MRS ANNETTE KING, 36, IS DIVORCED WITH A 14-YEAR-OLD DAUGHTER. FORMERLY, SHE WAS A TUTOR AT THE NATIONAL SCHOOL FOR DENTAL NURSES IN WELLINGTON. AT THE TIME, ROB MULDOON SAID SHE PUT THE 'HORROR' IN HOROWHENUA, HER FIRST ELECTED SEAT. I QUICKLY LEARNT THAT YOU NEED A SENSE OF HUMOUR IF YOU'RE GOING TO SURVIVE IN THIS PLACE. SHE THEN TOOK MIRAMAR AND FINALLY, FOR MOST OF HER POLITICAL LIFE, THE WELLINGTON SEAT OF RONGOTAI. GET UP ON YOUR FEET. EARN YOUR MONEY. FROM JUSTICE TO TRANSPORT, POLICE TO HEALTH, SHE'S BEEN THE MINISTER OF MANY THINGS. AND IN 2008, SHE TOOK ONE OF LABOUR'S LEADING ROLES. MAY I INTRODUCE ANNETTE KING, DEPUTY LEADER OF THE LABOUR PARTY. MOTHER OF THE CAUCUS, SHE'S BEEN ABLE TO SURVIVE YEARS OF INFIGHTING AND POLITICAL UPHEAVAL, AND NOW SHE CALLS TIME ON HER TERMS. I THINK THAT AFTER 30 YEARS, 10 ELECTIONS, EIGHT LEADERS, THAT, YOU KNOW, IT'S TIME FOR ME TO MOVE ON. A LOT OF YEARS, A LOT OF STORIES. OVER AND OUT. (CHEERING, APPLAUSE) ANNETTE KING ` ONE OF THE BEST. I had the great honour of dealing with her every Wednesday morning on the radio. And you will not find a more likeable person. I doubt you could wander around all of the Mps and find a single person who would speak ill of her. A very nice speech of hers. I know it's all political, but it's worth looking up. You think about what she is seen in that period of time. She has seen it all. Putting her in as deputy leader, stabilising the whole thing and doing a brilliant job. She defies age. She is fantastic. She is wonderful. And she left on her terms. NOW, LET'S TALK DARTS, BECAUSE IT'S HARD TO BELIEVE JUST HOW BIG THIS CLASSIC BASEMENT OR PUB PASTIME HAS BECOME. IN FACT, IT'S SO BIG IT NOW HAS ITS OWN WORLD TOUR AND FILLS ARENAS WITH UPWARDS OF 10,000 FANS PER EVENT. THE SHARPEST OF THE SHARP ARE IN AUCKLAND THIS WEEKEND. AND, AS MICHAEL HOLLAND FINDS, EVEN THOSE NOT THROWING PROJECTILES ARE LOUD AND PROUD PERSONALITIES. (ENERGETIC DANCE MUSIC) IT'S FROTHY, FLAMBOYANT AND TURNING A FORTUNE,... IT'S JUST SOMETHING VERY, VERY SPECIAL. ...NOT TO MENTION ABSOLUTELY FULL OF VOICE. ONE HUUUN... ...DRED AND 80! SING-SONGY: ONE... HUNDRED... AND 80. THAT ALL YOU GOT? FOR THE HARD OF HEARING, WHAT THEY'RE TRYING TO ARTICULATE IS THE STUFF OF FAN FRENZY ` 180, THE MAXIMUM SCORE FOR THREE DARTS. ONE HUUUN... (SQUAWKS) (LAUGHTER) BUT THE BIGGEST SCORE OF ALL ` THE RUNAWAY TRAIN THEY'VE ALL HITCHED A RIDE ON. RUSS 'THE VOICE' BRAY AND HIS MORE SING-SONGY COLLEAGUE GEORGE NOBLE REFEREES-CUM-ENTERTAINERS IN THEIR OWN RIGHT. ARE YOU A BIG MOUTH? AM I? UM,... YEAH, PROBABLY. RASPY: HAS IT ALWAYS BEEN RASPY? ALWAYS, EVEN WHEN I WAS A KID. THEN THERE'S THE GEEZER WHO WHIPS THE CROWD INTO A LATHER. I WAS A STADIUM ANNOUNCER AT WEMBLEY, 85,000 PEOPLE. I'VE DONE ALL THE BIG BOXING SHOWS, AND THEN SUDDENLY, I'M IN THE DARTS. IT'S JUST ONE OF THEM GAMES, ISN'T IT? I CAN'T GIVE YOU ONE ANSWER AS TO ITS SUCCESS. YOU ARE HAVING THE TIME OF YOUR LIFE, AREN'T YOU? ABSOLUTELY. LIVING THE DREAM, THAT'S WHAT IT IS. WHEN I LEAVE MY HOUSE, I SAY TO MY WIFE, 'SEE YOU LATER. I'M GOING TO WORK.' AND SHE JUST LAUGHS AT ME. (LAUGHS) SHE REALLY DOESN'T CLASS IT AS WORK. WHATEVER IT IS, THOUGH, THEY'VE STRUCK THE BULLSEYE IN TERMS OF TRIPPING THE WORLD. COME BACK FROM SPAIN ` ONE DAY, I WAS IN THE PHILIPPINES. PHILIPPINES TO SHANGHAI, SHANGHAI TO VEGAS, VEGAS WE WENT TO TOKYO. IN CASE YOU HAVEN'T CAUGHT UP, YOU'RE NOW IN AUCKLAND. THANKS VERY MUCH. WHAT DAY IS IT (?) (BOTH LAUGH) ALL IN THE COMPANY OF THE MOST COLOURFUL OF CHARACTERS ` AMONG THEM, PETER 'SNAKEBITE' WRIGHT. WHAT'S GOING ON WITH THE SNAKEBITE WITH THAT HEAD? IT'S A SELL. IT'S A GREAT SELL. HE WAS A PRETTY AVERAGE PLAYER UNTIL HE STARTED TO PAINT HIS HAIR. HAIR DONE, COLOURFUL CLOTHING ` BANG, TURNS INTO A LEGEND. NUMBER THREE IN THE WORLD. WHO'S THE CHARACTER WHO COMES IN TO SWEET CAROLINE? NOW, HE'S A NEW ONE ` DARRYL GURNEY. HE COMES IN TO SWEET CAROLINE AND GETS THE ENTIRE BUILDING GOING. IN FACT, IT GOES ON SO LONG, IT GOES ON LONGER THAN THE ORIGINAL. NOT WORTHY OF ANY FANFARE, OUR MOUTHY MATES WHEN ASKED TO SHOW THEIR DARTS SKILLS. 7. (LAUGHTER) THAT'S CONSISTENT. THIS WEEKEND, ARE YOU WORKING OR HAVING FUN? (LAUGHS) UM... JUST A FINAL REMINDER ` THIS IS AUCKLAND,... YES. ...AND IT'S FRIDAY. OH, FANTASTIC. WHAT DATE IS IT? THE 11TH? THAT'LL DO. CLOSE ENOUGH! SING-SONGY: ONE... HUNDRED... AND 80. WELL DONE, CHAMP. ABSOLUTELY SUPERB. It is a great night out. You dress up as well. Let us not forget, you are a leftie. It is an aspirational sport. NOW, WHEN YOU HEAR 'SUPERFOOD', YOU AUTOMATICALLY THINK THIS... THIS IDEA THAT FOOD NEEDS TO BE EXPENSIVE; IT NEEDS TO BE EXOTIC TO BE BENEFICIAL FOR YOU. BUT WHAT IF YOU COULD GET THE BENEFITS WITHOUT A HEFTY PRICE TAG? WE'RE TALKING 100 TIMES MORE VITAMIN D, JUST BY PUTTING IT ON A WINDOW SILL. SUPERFOODS ` THEY ALL SEEM TO COME FROM FAR OFF PLACES AND COST A LOT OF MONEY. BUT WHAT IF WE TOLD YOU YOU COULD GET THE 'SUPER' BIT FROM REGULAR FRUIT AND VEGE? JAMES WONG IS A BOTANIST WHOSE SHOW, 'GROW YOUR OWN DRUGS' HAS BEEN A HUGE HIT IN THE UK. EUROPE CORRESPONDENT EMMA KEELING CAUGHT UP WITH HIM IN LONDON TO FIND OUT HOW A MUSHROOM CAN SORT OUT ALL YOUR VITAMIN D NEEDS AND SO MUCH MORE. IF HE WAS A SUPERHERO, I'D CALL HIM PLANT MAN. YOU CAN CALL ME A PLANT MAN, IF YOU WANT. (LAUGHS) HERE, IN A LONDON MARKET, MILD-MANNERED JAMES WONG IS ABOUT TO BLOW MY MIND. I'VE GOT A POTATO FACT FOR YOU. THE POOR OLD SPUD HAS BEEN DEMONISED OVER THE YEARS, BUT IF YOU COOK IT, REFRIGERATE IT AND EAT IT THE NEXT DAY... IT HAS LESS CALORIES ` LIKE, SIGNIFICANTLY LESS CALORIES ` FILLS YOU UP FOR LONGER AND ALSO CONTAINS MORE FIBRE. HANG ON, HOW DOES HE KNOW THAT? I'M AN ETHNO-BOTANIST, AND THAT'S BASICALLY A PLANT SCIENTIST THAT DOESN'T LOOK AT THE PLANTS IN ISOLATION BUT LOOKS AT HUMAN USE OF PLANTS. JAMES SAYS EVERYDAY FRUIT AND VEGE CAN BECOME A SUPERFOOD WHEN YOU KNOW HOW TO SELECT, STORE AND COOK IT. TAKE GARLIC ` HIGH IN ANTIOXIDANT AND LINKED TO LOWER RISK OF CARDIOVASCULAR DISEASE, BUT ONLY WHEN RAW. UNLESS... WHEN YOU RUN IT THROUGH A GARLIC PRESS, IT CREATES MAXIMUM DAMAGE ` MUCH MORE THAN SLICING IT. MUCH MORE OF THAT CHEMICAL REACTION CAN HAPPEN. AND YOU WAIT 10 TO 20 MINUTES, AND THEN YOU COOK IT. AND IT'S JUST AS GOOD AS EATING IT RAW. TA-DA! WHAT ABOUT TOMATOES ` ALSO HIGH IN ANTIOXIDANTS AND GOOD FOR THE HEART. CHERRY TOMATOES, BRIGHT RED ONES, CAN CONTAIN UP TO 20 TIMES THE NUTRIENT LYCOPENE OF LARGER, PALER ONES ` LIKE THIS GUY. STORING TOMATOES ON THE KITCHEN COUNTER RATHER THAN STORING THEM IN THE FRIDGE CAN CREATE TWICE THE AMOUNT OF LYCOPENE. ADDING A MONOUNSATURATED OIL ALSO DOUBLES IT. OILS THAT ARE HIGH IN THAT ARE THINGS LIKE OLIVE OILS, WHICH ARE TRADITIONALLY USED FOR TOMATOES, AND ALSO AVOCADOES ARE HIGH IN IT. SO, I DON'T NEED AN EXCUSE TO EAT MORE AVOCADOES. THIS IS TRUE, ALTHOUGH THEY ARE VERY PRICEY IN NZ, SO LET'S NOT GET INTO THAT DEBATE. (LAUGHS) JAMES GREW UP IN BORNEO AND SOUTHEAST ASIA WHERE HIS GRANDMA TAUGHT HIM ABOUT TRADITIONAL MEDICINES. IT TASTES INCREDIBLY BITTER. BAD IDEA TO DO WHAT I'M DOING. HE'S COOKED UP HERBAL REMEDIES ON A SUCCESSFUL UK TV SHOW AND LOVES A BIT OF NZ. PRETTY MUCH ALL OF MY FAVOURITE FOOD BLOGS COME FROM NZ. NOT ONLY DO YOU DO REALLY COOL, CREATIVE STUFF IN FARMING; YOU ALSO DO REALLY COOL, CREATIVE STUFF WITH INGREDIENTS. PLEASE TELL ME KALE'S NOT ACTUALLY GOOD FOR YOU, COS I HATE THAT STUFF. IT'S LIKE EATING A HEDGE. THE THING I THINK IS REALLY SAD IS I REALLY WANTED TO FIND THAT IT WAS OVERBLOWN AND CLAIMS ABOUT IT WEREN'T AS GOOD. KALE'S ACTUALLY PRETTY GOOD IN NUTRITIONAL SCORES, PARTICULARLY COMPARED TO OTHER LEAFY VEGETABLES. KIWI FAVE ICEBERG LETTUCE IS AT THE OTHER END OF THE RANKINGS. AND WHEN I SAY HOW LITTLE IT HAS, OK, YOU COMPARE IT TO LOLLO ROSSO. THIS HAS 690 TIMES THE POLYPHENOLS, POTENTIALLY HEART-HEALTHY CHEMICALS, COMPARED TO ICEBERG LETTUCE. SCIENCE WAS NEVER MY STRONG POINT, BUT JAMES HAS A GOOD TIP. I'M A BOTANIST, SO I LOVE STATS, RIGHT? HOWEVER, IF YOU'RE A NORMAL PERSON,... NORMAL PERSON. ...ALL YOU NEED TO DO IS SELECT THINGS THAT ARE A DARKER COLOUR. HIS NEW BOOK 'HOW TO EAT BETTER' IS SELF-EXPLANATORY. SO, THERE'S VERY OFTEN THIS IDEA THAT FOOD NEEDS TO BE EXPENSIVE, IT NEEDS TO BE EXOTIC, IT NEEDS TO BE A SUPERFOOD TO BE BENEFICIAL FOR YOU. BUT FOR EXAMPLE, TINNED TOMATOES CAN CONTAIN TWICE THE VITA-NUTRIENT CALLED LYCOPENE THAN RAW TOMATOES. BUT I'VE SAVED THE BEST FOR LAST. FOR YOUR DAILY VITAMIN D, ALL YOU NEED IS TO GIVE MUSHROOMS A BIT OF UPSIDE-DOWN TIME IN THE SUN. THAT CAN BECOME ONE OF NATURE'S RICHEST SOURCES OF VITAMIN D JUST BY THAT CHEMICAL REACTION. WE'RE TALKING 100 TIMES MORE VITAMIN D. JUST THREE SUN-TREATED MUSHROOMS WILL GIVE YOU ENOUGH. ARE YOU LISTENING TO THIS?! SUPER, YET SIMPLE. CLARK KENT WOULD APPROVE. He is a good guy. My personal favourite from his book is broccoli. Cook it with mustard. It boosts it 10 times. Wwhen you are boiling it. When you are blanching it. News you can use. IF YOU WANT TO LEARN MORE FROM JAMES, HE'S GOT A BOOK OUT CALLED 'HOW TO EAT BETTER'. Normally on a Friday, I would ask you about the warriors. Season is over. 19 days till spring. CAPTIONS BY CHELSEA THORESEN AND ALEX WALKER. CAPTIONS WERE MADE WITH THE SUPPORT OF NZ ON AIR.