Innholdsfortegnelse for September 2016 i Good Health Choices Magazine NZ

“I need to have some sort of goal to aim for, otherwise it’s like‘I could go for a run… but I can’t be bothered ” That’s a quote from our cover girl Matilda Rice, who’s signed up for this year’s Auckland Half Marathon. I’m sure many of you can relate to that sentiment; I certainly do. Over the years I’ve paid good money to suffer through all sorts of events, although I’ve never regretted it once I’ve crossed the finish line. One of my highlights was running a half marathon in Glasgow during a thunderstorm. At one point we were wading through ankle-deep water, though that didn’t stop some very soggy bagpipers from serenading us. Somehow I ran my fastest time that day. Another was completing my first 1km ocean…

Favourite summer weekend destination The Coromandel. We do a lot of beautiful walks, swimming in the sea, runs along the waterfront. And in winter? Rotorua, definitely. Favourite active date I like going to Ludus on a weekend morning with Art then go and get coffee, go for a walk then make nice pancakes. It’s Art’s recipe: two eggs, his vanilla CleanPaleo protein powder, maple syrup and a banana, whizz that up and cook it in butter. Favourite person to follow on Instagram Jay Alvarrez and his girlfriend Alexis. And Art’s sister; she’s a professional photographer and her pictures are incredible. Favourite way to spend a Friday night Art and I just like to cook good food and relax, we watch Narcos on Netflix. Mince is my favourite food in the…

You’d think you could just look at the label to see how much sugar a food contains, but it’s not that easy. Just as your friend Kathryn might go by Katy, Kath or Kat, added sugar has a lot of aliases, and by a lot I don’t mean three. Try 56. There’s brown rice syrup, barley malt, high fructose corn syrup and even organic evaporated cane juice – which sounds healthy, but when you evaporate it, you get sugar. Chemically speaking, it’s all the same. Even trickier, when multiple types of sugar are used in one product, they get buried down in the ingredient list. So the sugar content may appear to be okay, but when you add them all together, it’s a different story. A good thing to remember…

Recommended daily intake (RDI) of sugar: 6 tsp Recommended daily intake of salt: 920-2300mg SANITARIUM WEET-BIX NUTRITIONAL INFORMATION PER SERVE: Energy 444kJ; protein 3.6g; fat 0.4g (3.4 per cent of RDI); sat fat 0.1g; carbs 20.1g; sugar 0.8g (0.2 tsp); fibre 3g; sodium 81mg SERVING SIZE: 2 biscuits (30g) Being 97 per cent wholegrains, high in fibre and enriched with vitamins and minerals, including iron, thiamin, riboflavin, niacin and folate, this is a great way to start the day when paired with yoghurt, fruit and whole milk. And these delicious biscuits only contain 0.2 teaspoons of sugar per two-biscuit serve. Well done, Weet-Bix! ETA SPUDS NUTRITIONAL INFORMATION PER SERVE: Energy 860kJ; protein 1.9g; fat 13g (57.2 per cent of RDI); sat fat 5.8g; carbs 19.5g; sugar <1g (0.25 tsp); sodium…

Spring is all about renewal and growth and now is the perfect time to make the most of the new-season produce appearing in your supermarket. This month’s plan is bursting with vitamin-packed vegetables, fresh herbs and crunchy salad leaves to put a real spring in your step! shopping list YOUR GROCERY-BUYING GUIDE FOR RECIPES ON PAGES 48-49 Fruit & veges Kumara (1) Potatoes (5) Pumpkin (1) Baby spinach (2 bags) Button mushrooms (1 handful) Brown onions (2) Broccoli Asparagus (3 bunches) Red onion (2) Mint Basil Parsley Coriander Chives Oregano Rocket Lemons (4) Courgettes (4) Green beans Garlic (1 bulb) Fresh ginger Spring onions Meat & fish Lean bacon Hapuka fillets (6) Skinless, boneless chicken thighs (4) Butterflied leg of lamb (1.5kg) Chilled & frozen Milk Cream cheese Frozen puff…

Going for one run takes a lot of willpower. Don’t let it go to waste by putting yourself off right at the start. Take these simple measures to ensure you enjoy it and are raring to go a second time – and a third, and a fourth… GO STEADY “Aim for your first couple of runs to be short, and walk/run,” says Dr Juliet McGrattan. “Take it really slowly, set a time that you want to reach rather than a distance – say 10 minutes.” BE COMFORTABLE When you’ve never run, you may feel it’s extravagant to buy special kit, but this can make a huge difference to your comfort and, therefore, your likelihood of running again. At the least, we’d recommend a supportive crop top or bra, and some…

Exercise one LUNGE WITH ARM RAISE MUSCLES: FRONT THIGHS (QUADRICEPS), HIP FLEXORS (PSOAS MUSCLES), BACK (LATS) WHY DO IT? Many of us spend our days slouched in front of a computer, which leads to a shortening of the muscles in the front of the body. This exercise helps to improve your posture and stretch your muscles. TECHNIQUE: • Stand with your feet flat and hip-width apart. • Step forward with your left leg. • Bend both your knees to perform a lunge. • Reach both arms up to the ceiling. • Lower your arms. • Step forward with your right leg. • Perform the exercise on the other side. Alternate between left and right legs. WATCH POINT: Ensure your back is straight. Exercise two HIP FLEXOR STRETCH CRAWL MUSCLES: HIP…

Evolu Active Age-Defence Resilience Day Cream, $63 Using green coffee and kiwifruit seed oils, which are vitamin and antioxidant-rich, this lightweight lotion works to strengthen and moisturise skin. Manuka Doctor ApiRefine Gold Dust Firming Serum, $40 Don’t let the gold sparkle put you off. This new serum uses plant extracts and colloidal gold to lock in moisture and firm the skin. Skinfood Little Body Oil, $20 Skinfood’s baby skincare collection is 100 per cent natural. This body oil contains sweet almond oil to nourish young skin. Ecoya Natural Soy Fragranced Candles, $50 With fragrances such as Guava & Lychee, and Coconut & Elderflower, these candles make the ultimate luxury gift. Trilogy Make-Up Be Gone Cleansing Balm, $40 This balm breaks down makeup with ease and is strong enough to remove…

Chances are you’ve been on a wine detox before, but have you ever considered a whine detox? If not, maybe you should because believe it or not, chronic complaining can be just as detrimental to your health as excessive drinking. We’re all guilty of indulging in an occasional moan – about friends, co-workers, partners, the lousy weather, the late bus, the hideous traffic and the fact Fridays never seem to come quickly enough. But studies show habitual grumbling is toxic: it takes a toll on your brain, your emotions, and your physical and mental health, whether you’re the one doing it or the one exposed to it. When you focus on the negative your body responds in kind: stress hormones flood your system, which can launch a whole cascade of…

From Shortland Street to Hollywood, Kimberley is one of our most well-known faces. Currently on Hashtaggers and Terry Teo on TVNZ OnDemand, she shares her wellbeing must-haves and why living in LA has challenged her fitness She’s got skills The strangest skills I’ve learnt for a role are sword fighting and wielding an axe. I love it when I’m given the opportunity to do my own stunts in shows or movies. I have always been drawn to playing badass characters, and that usually means I get to work with a stunt co-ordinator on set! CONFIDENCE COURSE Being around people I love, dancing and laughing lots tends to be when I feel the most confident. When I have moments of not feeling confident I try to remember little achievements or look…

Email Write to us at goodhealth @bauermedia.co.nz I HEART GHC I was reading your fascinating magazine while waiting for my husband to have a cardiac procedure in theatre, so was very interested to read the useful article ‘Six ways to a healthy heart’. Also loved the articles showing enticing, appetising food, beautifully presented and photographed. Keep up the good work Good Health team! Thank you. Susan Mackiewicz WINTER COMEBACK I’ve been reading and subscribing to GHC for a number of years and have just finished the July issue. All I can say is, wow! This month’s edition resonated with me for a number of reasons. I recently decided I need a health overhaul and that‘a summer body is made in the winter’. So I’ve started getting…

Trust us: when it comes to feeling more energetic, you can do so much better than relying on a cup of coffee to perk you up. In fact, research shows that for regular coffee drinkers, the stimulatory effects of caffeine are actually an illusion – you might feel more alert after a coffee but it’s simply the reversal of caffeine withdrawal, which causes fatigue. On the other hand, some energy-boosting strategies are genuinely effective. Here are 10 that are proven to work. Quick FIXES WHEN YOU NEED AN INSTANT HIT OF ENERGY PULL YOUR SHOULDERS BACK Posture plays a big role in how energised you feel. Whereas walking with a slouched posture drains energy, walking with an upright, open chest does the exact opposite. The reason? Scientists say a positive,…

As a nation, we throw away 122,547 tonnes of food a year at a cost of $872 million. According to the Love Food Hate Waste campaign, meal leftovers, fruit and veges are among the most commonly discarded items. The average Kiwi family wastes 79kg of still edible food each year – chucking $563 into the bin and missing out on some serious health benefits, thanks to the chemical changes that occur in food during the cooking, cooling and reheating process. Here’s why eating leftovers is good for you... FEWER KILOJOULES THE FOOD RICE When you eat rice that’s been boiled with a little bit of oil then cooled, you absorb 50 per cent fewer of its kilojoules, compared with eating freshly cooked rice. This is because both the oil and…

OVEN-BAKED CHICKEN RISOTTO SERVES 4 INGREDIENTS 1 tbs olive oil 1 medium onion, finely chopped 100g bacon, sliced 500g chicken thigh fillets, thinly sliced 2 cloves garlic, crushed 1 tsp lemon rind 1 tbsp fresh rosemary, finely chopped ½ tsp dried chilli flakes (optional) 2 cups Arborio rice 2 tbsp tomato paste 1 litre (4 cups) Campbell’s Real Stock – Chicken Parmesan to serve METHOD 1. Preheat oven to 180°C. Heat oil in a large, flame-proof, oven-proof dish over medium heat. Cook onion and bacon for 2 minutes. Add chicken and cook for 3-4 minutes, then add garlic, lemon rind, rosemary and chilli. Cook for a further 2 minutes. 2. Add rice and cook, stirring, for 1 minute. Mix tomato paste and Campbell’s Real Stock in a jug, stirring to…

Bliss balls are one of my favourite healthy snacks. They’re so quick and simple to make, and the perfect nutritious snack to pop into my daughter’s lunch box, grab when heading out, serve up when guests arrive, or snack on for morning or afternoon tea. I love experimenting with different flavours and the combination of sweet, zesty lemons and tropical coconut in this version makes them so refreshing. Although they contain maple syrup, they’re free of dried fruit – perfect if you are trying to reduce your sugar intake. For a nut-free take, simply replace the cashews with a cup of sunflower seeds and a cup of rolled oats. Lemon coconut bliss balls 1½ cups cashew nuts 1½ cups shredded coconut Zest of 1 lemon Juice of 1½ lemons ½…

1 A HEALTHIER HEART Exercise helps your heart in so many ways: by reducing excess weight, lowering blood pressure and levels of ‘bad’ cholesterol. Your risk of heart disease drops by up to 35 per cent with running. 2 BETTER BRAIN HEALTH Running helps to treat anxiety and depression by causing the release of feel-good chemicals and hormones. It also boosts concentration and memory, improves sleep and reduces your risk of developing dementia. 3 BETTER BOWEL FUNCTION Running helps relieve the symptoms of irritable bowel syndrome by regulating bowel movements and relieving stress. 4 LOWERED RISK OF CANCER Regular runners have a 20 per cent lower risk of developing breast cancer, and women who’ve had it before can reduce the risk of recurrence by up to 40 per cent through…

1 You… wash your sheets weekly for good hygiene. BOOST IT BY: choosing a wash cycle that brings the water up to 55-60°C. That’s the temperature level required to kill bacteria and viruses like E. coli and the influenza virus, both of which can survive at colder temperatures. In fact, sheets washed at 40°C are only 14 per cent less ‘germy’ than unwashed ones. 2 You… put your phone out of reach before you get behind the wheel. BOOST IT BY: turning your phone off. Just hearing a phone notification causes enough of a distraction to inhibit your ability to focus on the task at hand. In fact, research proves that even anticipating a phone call or message increases your crash risk when you’re driving. 3…

1 Tell yourself you can have it ‘some other time'. Using this line can help you avoid indulging because it reaffirms that the snack isn’t now or never, weakening your desire for it. 2 Play a game on your smartphone. Focusing your attention on a game of Tetris for just three minutes can interfere with the urge to reach for food and reduce the strength of your craving. 3 Think about the consequences. You can improve your self-control by reminding yourself of the long-term consequences of consuming unhealthy foods.…

‘I’ve found the right balance. If I push myself too far with fitness, I burn out’ Matilda Rice has had a pretty busy 18 months, it’s fair to say. After the success of The Bachelor, her relationship with Art Green has kept her in the headlines since that final rose ceremony in 2015. But the 25-year-old is also forging her own path, most notably as Jockey’s latest ambassador. Good Health Choices caught up with Matilda for our cover shoot, where she proved she’s every bit the cool Kiwi chick we thought she was. She sits down to talk us through training for her first half marathon, being half of New Zealand’s most famous couple and why posing for an underwear campaign is the ultimate motivation. Q How did you feel…

Oft forgotten in place of other greens like kale and rocket, watercress is a secret nutritional powerhouse. With more vitamin C per serve than oranges and four times more beta-carotene and vitamin A than apples, tomatoes and broccoli, stop thinking of watercress as a humble garnish and start thinking of it as a hero ingredient It also contains anti-cancer compounds that inhibit breast, lung, colon and prostate cancer, and its antioxidants are beneficial for the cardiovascular system and protect against free radicals. Use it in place of spinach and Chinese greens in stir-fries, or as salad greens. 1 Watercress & cauliflower soup Melt 2 tbsp butter in a saucepan. Chop 1 small onion very finely and add it to the pan. Cook for five minutes until the onion…

STORE leftovers properly. According to the Love Food Hate Waste campaign, one of the main reasons we waste food is because it is not stored correctly. Place cooked leftovers in the fridge as soon as the food stops steaming, but never leave it sitting on the bench for more than two hours. If it’s a large amount, divide it in a couple of shallow containers, rather than one big one, to reduce the temperature as quickly as possible. Eat leftovers within two or three days. REHEAT leftovers until they’re hot right through. Use a meat thermometer to ensure food is at least 75°C in the centre and don’t cool and reheat leftovers more than once. RESEARCH ways you can use your leftovers. Visit lovefoodhatewaste.co.nz for recipe ideas to make the…

Pancetta, asparagus and green bean risotto RISOTTO 1 tbsp butter 1 onion, finely diced 2 cloves garlic, minced 1 cup arborio risotto rice ¾ cup white wine 1½ cups chicken stock ½-¾ cup finely grated parmesan ¼ cup fresh sage leaves 100g pancetta, diced (alternatively you can use streaky bacon) ½ bunch asparagus (about 6 spears), ends trimmed and sliced 3-4cm 100g green beans, ends trimmed and sliced 3-4cm TO SERVE Finely grated parmesan (optional) 1. Melt butter in a large, heavy-based saucepan on low-medium heat. Cook onion and garlic until soft, 3-4 minutes. Add rice and continue cooking for a further minute. Stir in wine until it is nearly all absorbed by the rice, 1-2 minutes. 2. Bring chicken stock to a gentle simmer in a small pot on…

You’re improving your chances against: diabetes, heart disease, depression, cancer You’ve changed your socks a few times. You’ve waited for a gap in the rain. You’ve wondered whether maybe you’ve left it too late, and you should just sit down, eat your dinner and shunt it onto tomorrow’s list. But then, something in your mind clicks into gear and you do the unthinkable: you open the front door, step out, and – right there, in your street, in public – you break into a run. After all the talking yourself in and out of it, the whole thing is over in 10 minutes and you’re back home, exhausted but happy. Congratulations, you’re a runner! When you make it out for your very first run, you’re giving yourself a gift, and…

Whether it’s getting faster, losing weight or simply starting an exercise regime, running ticks all the boxes, because how you structure every run can be tailored to suit your goals. Here are three very different running plans designed for three different types of runners. Find out how to reach your full potential… PLAN 1 BREAK OUT OF A RUT You’ve been running for a while now, and you’re reasonably fit, but recently you’ve noticed that you seem to be stuck at the same level. Your race times are the same and that ‘one-pace runner’ you’ve heard about is starting to sound a lot like you. Here’s how to break out of a rut and get faster. MIX UP THE PACE AND INTENSITY “The most common problem I hear is people…

We get Burger King on the way, dubbing it our ‘last supper’ Imagine a beautiful boutique hotel crossed with a butt-kicking boot camp and you’ve got the gist of what’s on offer at the PT for Me retreat tucked into a quiet part of Kerikeri. With two months’ warning, I rope in my best friend Lucy for a weekend away to recharge and become the better, fitter versions of ourselves we’ve always assumed lurked deep within us. “Think of the fun fitness outfits we can buy in preparation!” we exclaim – then promptly forget all about it until the week before we’re due to go. The three-hour post-work drive to Kerikeri is a low point for both of us. With busy media jobs, we’re more used to spending Friday nights…

It’s transforming beauty routines around the country. The answer to convenient make-up removal (use it any time, anywhere, no water required!), NIVEA Sensitive 3 in 1 Micellar Water washes away skin impurities without harsh rubbing. The 3 in 1 formula thoroughly cleanses the skin, gently removing make-up from the face and eyes. It contains a lightweight grape seed oil and pro vitamin B5 to moisturise the skin, leaving it feeling fresh and hydrated. A group of Kiwi women put it to the test by making the switch to NIVEA Sensitive 3 in 1 Micellar Water. Here’s what they had to say: “I loved that my skin didn’t feel thirsty afterwards – the NIVEA Micellar Water took care of everything!” Amy from Oamaru “Easy and no need to rinse. NIVEA Micellar…

Those of us living with allergies are used to the runny nose, itchy skin, scratchy eyes, wheezing and sneezing that signal an over-zealous immune system. Completely eliminating allergy triggers from your life might be impossible but there are ways to minimise the misery. Here, we discover what you need to know and provide a room-by-room plan to detox your home of the major causes of allergy. THE TOP 3 CULPRITS Clinical immunologist and allergy specialist Dr Raymond Mullins from allergycapital.com.au says there are three major indoor allergy culprits. 1 MOULD It helps rotting vegetation turn into compost and also grows in areas exposed to damp. Think bathroom, kitchen, laundry, pot plants and garden mulch. Mould reproduces by releasing spores, which become airborne and can trigger asthma or allergy symptoms. Visible…

Fragrances that delight Delight your senses with the heavenly scents of Lux body wash. Lux is 100% soap-free and infused with fine fragrances crafted by the world’s best perfume experts, creating an indulgent skin experience in and out of the shower. Available in supermarkets, RRP from $6.12. Special delivery vitamin C GO Lypo-C Vitamin C is created with the latest technology to encapsulate the vitamin C molecules in liposomes, increasing bioavailability in the body. This superior mode of absorption offers powerful antioxidant protection, plus enhances the immune benefits that vitamin C can offer. RRP $29.90 for 60 capsules and RRP $49.90 for 120 capsules. Available from leading pharmacies and health stores. Visit gohealthy.co.nz Classic fish supper Including fish in your diet doesn’t have to be hard. With Sealord Classic Crumb…