Innholdsfortegnelse for October 2016 i Good Health Choices Magazine NZ

I once went on a work trip with a very successful international blogger. She had the body of a Victoria’s Secret model, only very bendy – many of her Instagram photos involve her pulling extraordinary yoga moves in equally extraordinary locations. As you’d expect, she was full of energy, bounding out the hotel door at the crack of dawn to snap her pics. Also, she didn’t drink alcohol. But every night at dinner I was amazed to see her appetite. I would get halfway through my American-sized serve and be full, at which point she’d ask politely if she could finish my meal, because she had eaten hers and was still hungry. At first I thought she was trying to make a point, you know, ‘just because I look like…

WORK UP A SWEAT Are you positively dripping when you work out or do you barely break a sweat? Dr Alistair Carroll from No Sweat Clinic tells us what’s going on YOUR FITNESS LEVEL: The fitter you are, the more you’ll sweat. Exercisers with a high aerobic capacity tend to start sweating earlier and produce more sweat than those who are less fit. YOUR LAST MEAL: Spicy foods raise your temperature and cause you to perspire more, so steer clear of them before a workout. YOUR GENDER: Women produce up to 60 per cent less sweat during low-intensity exercise than men, even though women have more heat-activated sweat glands. GOOD TO KNOW IT TAKES LONGER TO RECOVER FROM JET LAG WHEN YOU ‘FLY EAST’. CROSSING TIME ZONES IN THAT DIRECTION…

‘I want people to shift the way they think about their bodies – to see it as this most extraordinary friend’ ‘Most people will tell you the opposite of stress is calm but I believe it’s trust’ Wine & coffee Dr Libby on alcohol and caffeine: “Red wine contains antioxidants but the same antioxidants are in grape juice – it’s not actually the alcohol component that delivers them. If you are someone who needs to take better care of your liver because you’ve got severe oestrogen dominance which is presenting as PMT then I don’t care how amazing the antioxidants in red wine are, the alcohol effects on your liver are not worth it. “It’s the same with caffeine. It causes us to make adrenalin. If you are already…

Gluten-free foods often contain extra fat and sugar compared to their gluten-containing equivalents On the face of it, saying no to refined carbs and ensuring you consume plenty of fresh produce sounds like a good idea. And to some extent, going gluten free, eliminating sugar and following a paleo diet can help you achieve those things. But do these eating trends really benefit your health and help control your weight? Or could they have the opposite effect? Here’s what you need to know. A GLUTEN-FREE DIET IT INVOLVES: avoiding foods containing gluten, a protein in wheat, rye, barley and oats. It takes healthy foods like wholegrain bread, pasta and cereals off the menu. THE IDEA BEHIND IT IS: that a gluten-free diet is healthier, even for people who don’t have…

Crispy salmon with freekeh tabbouleh and lemon caper yoghurt dressing FREEKEH TABBOULEH ½ cup cracked freekeh 1 Lebanese cucumber, diced ½ red capsicum, diced 2 spring onions, finely sliced 2 tbsp parsley leaves, finely chopped 2 tbsp mint leaves, finely chopped 1½ tsp balsamic vinegar 1½ tbsp olive oil LEMON CAPER YOGHURT DRESSING ½ cup natural yoghurt Zest and juice of ½ lemon 1 tbsp finely chopped capers CRISPY SALMON 300g boneless salmon fillets (skin on) TO SERVE 1 tbsp chopped parsley leaves 1. Bring a small pot of salted water to the boil. Cook freekeh for about 15 minutes, until tender with a slight bite. Drain and refresh under cold water. 2. While freekeh cooks, combine cucumber, capsicum, spring onions and herbs in a large bowl with vinegar and…

There is something rather special about the smell and taste of freshly baked scones just out of the oven. When I was young, my mum would often whip up a batch of scones when we had guests coming for afternoon tea, serving them with fresh whipped cream and jam. In my family we now avoid most gluten so I wanted to create a gluten-free scone recipe with the same integrity of the scones my mum used to make when I was a child. By using coconut and gluten-free flour with other whole food ingredients, I am pleased to share with you a deliciously healthy and gluten-free scone. I absolutely love this recipe. These tasty treats can be whipped up quickly for a breakfast treat or when guest are coming over.…

We’ve struggled for years to fit ‘enough’ exercise into our lives – and at last there’s a solution! Short, intense workouts have been proven to be as effective, if not more so, than longer, gentler sessions. So exercising hard for as little as four minutes a day really can make a difference to your fitness and waistline. These intense bursts of exercise can be as short as 20 seconds to produce an effect known as excess post-exercise oxygen consumption (EPOC), or afterburn, where your body burns a higher rate of calories. This effect can remain for up to 10 hours after working out and can burn as many as 35 extra calories an hour, which means you could be burning an extra 350 calories throughout the day, even if you’re…

SACHA’S STORY: My fitness routine had wavered and I wanted a goal to kick-start it again. I was running a gentle 3-5km twice a week around the city centre, and I’d do a Les Mills GRIT class once or twice a week. But my running had slipped from the previous months, where every week I was comfortably running 18-20km. I wanted to be able to run in a marathon; I’ve done a couple of 10km and 15km races, as well as doing my own 24km runs the previous year. But I always loved the idea of doing the Auckland half marathon – mainly so I could say I had officially done one – and being able to run over the Harbour Bridge! I signed Tim and I up three months…

The weather is warming up and so too should our complexions. And now there’s a formula and finish to give you the perfect bronzed look – you just need to know which one will work for you. Matte is the easiest, fuss-free finish to wear anytime. A shimmer finish can illuminate dull complexions but are best reserved for night or dim lighting, otherwise, in bright sunshine, you run the risk of looking sparkly rather than lit from within. When it comes to formula, there’s no right or wrong, just personal preference. This season try blending a powder bronzer along your cheeks, not below, for a fresh, sun-kissed appearance. If you prefer a more chiselled look, you can opt for liquid or cream bronzers. However, they require a light touch and…

‘Writing with a pen in an inspiring book rather than tapping things out on your phone can help’ Writing down how you feel, what you’re doing and even what’s for dinner can help boost your happiness and wellbeing. But, to get the best results, you should tailor what you write to the results you’re trying to achieve. Here are five ideas to try. Weight-loss journal Recording in a journal what and how much you eat and drink, and checking kilojoules, can double weight loss. But to make it really work you should: • FILL IT IN BEFORE YOU EAT. Writing down what you’re about to consume can help you make a better choice. “A food diary lets you see every choice you make – use it to positively change your…

For as long as I can recall I have been self-conscious about the way that my body looked. I remember standing at the bus stop one morning when I was about nine or 10 years old, watching my shadow as the sun rose and wishing I could be as tall and thin as it was. Fast-forward 15 years and I still wasn’t happy. I had always played sport, gone to the gym and ate a relatively healthy diet, but still struggled with my weight and, more so, my body image. During my time at university, I fluctuated a lot, but after changing my birth control in 2008 I shot up to 82kg. Seeing that number hit me like a tonne of bricks and I bawled my eyes out. I stopped…

Email Write to us at goodhealth @bauermedia.co.nz COMMUTER’S JOY Winner! There’s nothing better in this online age than coming home to a letter in the mail – except of course finding the latest copy of Good Health Choices! For the next few days I know that my daily bus commute will be transformed into mindful bliss while I palm through the pages of healthy recipes, exercise tips and lifestyle strategies. I especially enjoyed this month’s running guide (I will be breaking out of my rut tomorrow) and ‘The healthiest choices in Kiwi classics’ was an interesting read. Although I’m sure you hear this often enough – keep up the good work! Steff Lowry INSPIRING WORDS I am fed with inspirational messages from Good Health Choices. From…

CONTROL YOUR BREATHING. Getting your breathing under control is the key tool for anxiety management. Gently make your breathing deeper, slower and more rhythmical. Place your hands on your abdomen and try to push your hands out each time you breathe in. It should only take about five minutes for you to start to feel better. BE ACTIVE. Anxiety is associated with runaway thoughts and worries swirling around your brain. Exercise is a well-proven anxiety reliever due to the neurochemicals it produces, and because it distracts you from those thoughts. Thirty minutes of any type of moderate exercise, where your breathing and heart rate are increased, is a good response to anxiety to help you manage it in the moment, but even just walking around the house can help. DISTRACT…

A luxurious addition to any beauty routine, Palmolive Oil Infusions Body Moisturiser leaves your skin smooth, hydrated and lightly fragranced. In a recent product test, New Zealand women tried Palmolive Oil Infusions Body Moisturisers. They loved the naturally luxurious fragrances and the non-greasy formula, with 92% agreeing they would recommend it to family and friends!* Andrea from Nelson was quite surprised with how much she enjoyed using Palmolive Oil Infusions Body Moisturisers. “I actually wouldn’t have bought an oil-based moisturiser, as I thought it would be too greasy, but I love this one as it leaves my skin looking and feeling great all day.”* The apothecary-style bottle looks beautiful, with 8 in 10 of the participants saying they would be happy for it to be visible in the home*. Robyn…

Going on a diet is one thing, sticking to it is another matter entirely. But if you can get your brain in the right place, you have a greater chance of success. From changing your self-talk to using red plates, we’ve put together the 12 best tips to keeping your mind and body on track for good. BUY A RED PLATE You eat fewer kilojoules if you eat from one, finds Dr Nicola Bruno from the University of Parma in Italy. He isn’t exactly sure why, but says it might be related to “cultural associations of red to danger and avoidance”. SET THE RIGHT GOAL While some people can plan a whole week of eating and stick to it, others might only see all the hurdles in a full week…

Chicken lollipop dippers with pea & mint couscous, charred asparagus 2 PORTIONS VEG & FRUIT 24 MINUTES 250g fine asparagus 120g fresh or frozen peas 120g wholewheat couscous 1 lemon 20g flaked almonds 2 x 120g skinless chicken breasts olive oil 2 heaped teaspoons sun-dried tomato paste 2 tablespoons natural yoghurt ½ a bunch of fresh mint (15g) 1. Trim six wooden skewers so they’ll fit inside a large non-stick frying pan, then soak in cold water. Trim the woody ends off the asparagus, then char in the dry pan on a medium heat, turning occasionally. Meanwhile, place the peas and couscous in a bowl. Finely grate over the lemon zest, then just cover with boiling kettle water. Pop a plate on top and leave to fluff up. 2. Once…

1 TAI CHI Embracing the slower pace and controlled, graceful movements of tai chi is a good way to give your fitness a boost. Tai chi improves muscle power, balance and coordination and significantly improves leg strength, while relieving pain and stiffness. You may also notice a change in your mood – regular practice of tai chi has been shown to improve mental health and lowers stress. 2 WALKING This works your cardiovascular system, burns kilojoules and it doesn’t cost a thing. You can add variety to this low-impact workout by taking different routes, varying the distance and adding the occasional steep hill to get your heart rate up. Studies have shown that walking briskly can be as beneficial as running for lowering your risk of…

1 WEEK ONE POWERHOOPING  Emma: Remember the hula hooping you used to do as a fair youth? Well, now it’s a workout – and a tricky one at that. Sinead and I have done a lot of hard or strange activities in our ABTGG quest but the ladies at Powerhooping were – by far – the most impressive group of exercisers we’ve seen thus far. The women, who would range in age from 20s to 60s, are able to spin a weighted hula hoop around their bodies while running, punching and jumping, without letting it drop once. It is like magic to watch, frankly. And not something I was able to achieve for the entire class… Amy McAuley, who brought Powerhooping with her from Scotland, leads the class and is…

1 Durable high-tech fabric helps prevent injury. 2 Keep your phone accessible and safe while you exercise. 3The two-layer hood helps cancel out noise. 4 Goga Mat Technology cushioning make these comfy and stylish. 5 NB Dry technology offers dryness and breathability. 6 Reflective panels ensure you’re visible on your evening run. 7 Polartec Delta fabric keeps you cooler in extreme heat. 8 Dynamic Gradient Compression supports the glutes, quads and hamstrings. 9 Strike a pose on this non-toxic, biodegradable mat. 10 Get personalised breathing sessions based on your real-time heart rate. 11 Merino makes for a light, moisture-wicking shoe. 12 Lightweight with gentle compression, these are ideal for sweaty workouts. 13 State-of-the-art optics allow runners to assess distance ahead. 14This vest offers lightweight insulation. 15 Zoom Air cushioning protects…

We may be in the middle of spring but the chilly and dry conditions have left our skin in less than optimum condition. “Our skin is prone to become drier and more irritated in winter, due to the decrease in humidity” explains dermatologist Dr Li-Chuen Wong. “This causes skin to lose its natural moisture, making it more likely to become dry, cracked, irritated and inflamed.” So before summer hits, give your skin some much-needed TLC. Here, the top skin doctors reveal how to maintain healthy, nourished skin whatever the weather. SKIN CONCERN #1 Dryness It’s not just in winter that our skin can become overly dry. As the weather becomes unpredictable with hot and cold snaps, the focus should be on restoring and maintaining hydration levels while also encouraging skin…

Fresh fragrances, beautiful hair Show your locks some love with VO5 Give Me Moisture Shampoo and Conditioner! The moisturising formula is infused with luscious Vital Oils, designed to nourish and protect your hair. You’ll love the fresh, fruity fragrance of pear, passionfruit and freesia. Available in supermarkets, single RRP from $4.99. Probiotic repair Urinary tract health, imbalances in vaginal flora and digestive complaints, are common issues experienced by women. GO Flora Repair helps to repair and restore good bacteria, support vaginal, bladder and urinary health. GO Flora Repair is your oral probiotic designed specifically for women. Available from leading pharmacies and health stores nationwide. RRP $32.90 for 30 Vegecaps; RRP: $49.90 for 60 Vegecaps. Everyday support Magnesium is used by every organ in the body, and MultiMag Executive is an…

DISCOVERING DANCE My intermediate school teacher was also a dance teacher at Les Mills. She taught classes at school, and a bunch of kids (including me) really loved it so she got us teaching other kids for 15 minutes, every morning, for a year. The next year, aged 13, I found myself on stage at Les Mills teaching hip hop, which was rather obscure (being 1993) and somehow I was earning money for it! A family affair My one-year-old, Luckson, is mad artistic – he should have his own show! My eldest, Gio, is seven and loves short, sharp movements. And then I have five-year-old Max, who is the dance star of the house. It’s total experimentation 100% of the time. He needs space to move! In da clubs I’m…

You’ll need to run for 25 minutes to burn off a blueberry muffin and a whopping 43 minutes for a piece of pizza How long does it take to burn off a bar of chocolate? Just over 20 minutes of running or 40 minutes of walking, says the wrapper. This is a concept UK researchers argue will create a direct link between the energy content of food and the physical activity required to expend that energy, which could help to reduce obesity. Nutrition labels can be tricky to decipher, so are ‘activity equivalent’ labels a viable alternative? ENERGY IN, ENERGY OUT The labels, proposed by the UK’s Royal Society for Public Health (RSPH), list the number of minutes required to engage in several types of exercise to expend the calories…

Toss them in a stir fry, throw them in a salad, or steam and serve them as a side; snow peas are a great spring vegetable that we should really eat more of. Not only do they look great on a plate, they’re also packed with goodness. They are full of fibre and very high in vitamin C, and have a good amount of vitamin K as well. They’re also good for bone density, as the vitamin K helps with calcium absorption. Also known as mangetout, snow peas are rich in potassium and contain a good amount of folate, iron and manganese too. 1 Teriyaki snow peas: For a Japanese-inspired side dish, boil, steam or microwave snow peas until tender, then drain. Place them in a bowl and…

BREAKFASTS You’ll have heard breakfast is the most important meal of the day and it’s true! These meal ideas combine healthy fats and carbs to give you energy with protein to keep you feeling full. OPTION 3 cup steel-cut oats cooked with 1 cup water, ¼ cup berries, 1 tbsp pecans and served with Greek yoghurt OPTION 1 2 poached eggs on 1 piece of sourdough toast, ¼ avocado, and a handful of spinach This is a completely balanced breakfast, which includes protein, carbs and fats, while sourdough bread is easy on the digestion. OPTION 2 Green smoothie: ½ cup berries, ½ banana, 1 cup greens, 1 scoop protein powder, ¼ cup coconut milk, 150ml unsweetened almond milk, water as required If you train first thing in the morning, this…

BEEF STROGANOFF SERVES 4 INGREDIENTS 1/3 cup plain flour 750g rump steak, cut into 2cm strips 3 tbsp oil 1 onion, finely diced 200g button mushrooms, sliced 2 tbsp sweet paprika 2 cloves garlic, crushed 2 tsp sugar 2 tbsp tomato paste 2 cups (500ml) Campbell’s Real Stock – Beef 2 tbsp sour cream METHOD 1. Place flour in a resealable bag and add rump steak strips. Seal bag and shake to coat. Remove rump steak and place in a bowl. 2.Heat 2 tbsp oil in a large, heavy-based saucepan over medium- high heat. Cook rump steak in batches, then set aside and keep warm. 3. Add remaining oil to pan, add onion and mushrooms, then cook over medium heat for 5 minutes. Return rump steak to pan, then add…

1 PLAN YOUR WEEKLY WORKOUTS “I make training sessions a priority and by marking exercise on a calendar it becomes a habit. I recommend scheduling exercise in the mornings because as the day goes on, motivation tends to wear off. If it’s a busy week, squeeze in 15 to 30-minute workouts rather than a one-hour block. You’re more likely to show up to short sessions and they won’t feel as overwhelming.” Rosemary Marchese, author of The Fit Busy Mum 2 Use self-talk “When I’m physically and mentally fatigued I flood my thoughts with commanding phrases, like ’keep going’ and ’push it’, to help me break past the pain barrier. When I’m on stage dancing, these thoughts are internal but when I get a break I say the words out loud,…

We stick our shoes to our legs with masking tape to avoid the dreaded missing shoe curse It’s halfway up the third mud-slicked hill that I start to question my sanity. A creek crossing, swamp and several treacherous twists and turns in the farmland course, not to mention a jostling start to the race, haven’t managed to get the best of me. Until now. But I quickly realise that the unexpected is what you can expect when you sign up for the Fullers Greatsights Bay of Islands Beast. The 7km mud run (you can walk or even crawl if you prefer!) is an annual event in Paihia, with this year’s race a sold-out success. Suitable for all ages, sizes and fitness levels, contestants range from enthusiastic kids to participants in…

1 Work stress It poses the same level of risk to your health as being exposed to second-hand smoke, say US researchers. Fight it by: exercising during your lunch hour. Not only will your ability to cope with work-related stress improve, you’ll be better equipped to achieve that elusive work-life balance, too. 2 Loneliness A lack of social connections has the same effect on mortality as smoking 15 cigarettes a day. It raises stress levels and zaps your sense of purpose. Beat it by: doing volunteer work. Find a cause you are passionate about and you will feel less lonely and increase your life expectancy. 3 Sleeping for too long People who regularly sleep for nine hours a night, after a relatively sedentary day,…

Sleeping on the left side is associated with nightmares, although researchers don’t know why When you slip into bed at night, what position do you prefer? Perhaps you cosy up on your left or right side, or maybe you prefer the foetal position. Or do you relax on your back or front? Studies are finding that the position you sleep in can affect everything from the type of dreams you have and whether you snore, to back and neck pain and your risk of developing Alzheimer’s disease. Here, we look at the pros and cons of the most common sleep positions. Position 1 FOETAL POSITION PROS: The foetal position provides a sense of security – it reminds us of childhood and being young and carefree, so it can help shrug…

In 2013, Jessica Weller was another Kiwi starting her OE in the bright lights of London. Then she was diagnosed with breast cancer at age 27, and everything changed. Now, as well as teaching, Jess runs The WELLer Network, where she wants to raise awareness among young women about breast cancer. Jess believes that knowing your body, and looking after it, is your greatest defence. Here’s her story: So the day after my fourth round of chemo, I walked a half marathon... it was the most liberating thing ever LIFE WITH CANCER There are two questions I get: was it a lump, and did you have a family history? The answer is ‘no’ to both. It was more than a bloody lump. My first symptom was an ache. I arrived…