Innholdsfortegnelse for December 2016 i Good Health Choices Magazine NZ

Putting the finishing touches on this issue, I found myself quite happy to be stuck at my desk all day, deep in concentration, not needing to move. Every time I stood up to refill my water bottle or make a cup of tea, however, I was reminded that every muscle in my body was aching – the painful result of having run a half-marathon the weekend before. It had been a big challenge for me, and I don’t mind admitting that I shed a few tears when I finally crossed the finished line. But as much as I was left wincing for the entire week that followed, I also carried with me the quiet smugness of someone who knows they’ve just done something awesome. Paralympic gold medallist Sophie Pascoe is…

OVERDONE the chilli? DRINK SOME MILK TO EXTINGUISH THE HEAT. CAPSAICIN – THE CHEMICAL THAT GIVES CHILLIES THEIR FIERY TASTE – ATTACHES TO RECEPTORS ON THE TONGUE, BUT MILK CONTAINS A PROTEIN THAT REPLACES IT. CARBOHYDRATES MAY ALSO OFFER RELIEF, SO IF YOU’VE NO DAIRY ON HAND, TRY SOME BREAD OR RICE. UPSIDES OF UPSIDE DOWN They may be the latest trend to take over your Instagram feed, but handstands are more than just a passing fitness fad. The deceptively tricky move has some great health benefits, including boosting balance, strengthening the upper body and tightening the core. Experts say the humble handstand may even increase circulation and assist with breathing, as spending time upside down causes oxygen-rich blood to flow into the chest. KEEP ON KEEPING ON A small…

ALMONDS ARE A HUNGER-BUSTING SNACK To keep your appetite under control, eat 40g of almonds a day. When people did that as part of a US study, their hunger levels and appetite at mealtimes fell significantly after four weeks. Plus, despite the nuts providing an extra 1000kJ a day, the participants didn’t experience any weight gain. Researchers say this may be thanks to the healthy fats, protein and fibre nuts provide. EXERCISE FIGHTS APPETITE To avoid reaching for that mid-afternoon snack, do something physical after lunch. The best choice is aerobic exercise, because it affects the levels of two gut hormones, boosting peptide YY and lowering ghrelin. That’s a combination that suppresses appetite, and the effect lasts for two hours. YOU CAN SATISFY YOUR HUNGER WITH LESS FOOD THAN YOU…

Cultured ginger carrots When you ferment a vegetable, you greatly increase its nutritional value. With a mild, tangy flavour, these carrots are divine served alongside your evening meal or with cheese and crackers. They’re the ultimate ‘living’ fermented food. 4 cups grated carrot, tightly packed 2 tsp freshly grated ginger 4 tsp Himalayan pink salt 1. Mix the ingredients together in a bowl and pound with a wooden pounder or massage with your hands to release the juices. 2. It’s very important to ferment vegetables in a sterilised environment to ensure you’re only growing good bacteria. Sterilise a 1-litre wide-mouthed preserving jar by putting it through the dishwasher on a hot cycle or placing it in a 40°C oven for 10 minutes. 3. Place the carrot and juices in the…

Pomegranate, walnut, mint and tomato salad PICKLED BEETROOT ¼ cup vinegar (eg white wine, cider) 1 tbsp sugar 1-2 chioggia beetroot, baby beetroot, radishes or watermelon radishes POMEGRANATE, WALNUT, MINT AND TOMATO SALAD 1 pomegranate 1 punnet cherry tomatoes 2 baby cos lettuces 150g baby spinach leaves ¼ cup picked mint leaves 35g chopped walnuts 100g feta cheese ¼- 1/3 cup pomegranate and verjuice vinaigrette (see recipe below) or use your favourite vinaigrette POMEGRANATE AND VERJUICE VINAIGRETTE ½ tsp Dijon mustard 1 tbsp pomegranate molasses 1 tbsp white wine 1½ tsp runny honey 3-4 tbsp olive oil 1. To prepare the pickled beetroot, mix the vinegar and sugar in a small bowl until the sugar dissolves. Peel the beetroot, halve and slice very thinly. Add to a bowl with the…

If you think it’s just for circus performers, think again – aerial fitness has a range of health benefits, and there are lots of ways for beginners to get started. Equipment includes the trapeze, lyra (hoop) and hammock, but if you’re not great with heights, start with silks, where you don’t have to be far from the ground. Taking a class is an essential way to learn the safety basics, and if it’s your first time, prepare to feel it the next day! Fun aside, here are some key bonuses of aerial fitness: CORE STRENGTH The balancing and stabilising required to stay in aerial positions means you’re constantly engaging your core, making it an effective tummy-toning workout – and best of all, you’re so busy concentrating on the moves, you…

Working out makes your brain act years younger It’s confirmed. Exercise delays the ageing of the brain and we now understand why this happens: working out releases a substance called cathepsin B from our muscles, which is involved in healthy brain function and memory. EVEN A TINY BIT OF EXERCISE HELPS PROTECT YOU AGAINST CERVICAL CANCER There’s a growing list of diseases that exercise can protect us against, and this year cervical cancer was added to it. People who work out are two-and-a-half times less likely to be diagnosed with the disease than sedentary folk, and just 30 minutes of activity a week reduces your risk. Exercising may produce chemicals that make food cravings less likely Aerobic exercise can improve your skin When you exercise in a way that gets…

As the holiday season fast approaches, it’s time to get ready to bare some skin. If that raises a few concerns, don’t despair – there are plenty of effective toning and smoothing products that can help sculpt your body and boost your confidence so you’ll be ready to flash some flesh. Pick up one of these favourites and use diligently for best results. Achieving smooth skin is one of those battles most of us will face in life – unless you’ve hit the genetic lottery, in which case, lucky you. The rest of us mere mortals are probably going to get cellulite. We asked Caci’s national trainer Taryn Johnstone why this is and some tricks we can use to lessen its appearance. WHY DO WE GET CELLULITE? “Cellulite is caused…

Emotionally safe in my figure-flattering wetsuit, I have the greatest day paddling around I should start by saying I’ve never been overseas by myself before or, quite frankly, ever spent more than half a day alone, so I was genuinely terrified at the prospect of a solo four-day health and fitness getaway to Sydney. In the name of research, I spend the night before my flight watching Eat Pray Love to prepare myself for being an independent woman travelling alone. On arriving safe and sound (obviously) in beautiful, sunny Sydney, I head to my Bondi Beach accommodation. The QT Bondi is the only designer boutique hotel in the area, and it’s so ridiculously chic that you’ll feel like you’re staying in Carrie Bradshaw’s beautiful spare apartment from the first Sex…

I‘d always been the chubby one. I remember at primary school having to get summer dresses handmade as the store-bought ones didn’t come in a big enough size. Having battled my weight for years, I’d already joined Weight Watchers several times by the time I turned 18. I’d tried lots of other diets too, including lemon detox and severe calorie reduction, which saw my weight yoyo. I had no energy and low self-esteem. I was lazy, and could spend entire weekends just sitting around watching television and eating ice cream, cake and chocolate. I didn’t want to go outside, and even the simplest thing felt like a real chore. I felt ashamed and embarrassed, especially when it came to finding outfits for special occasions – there was only one shop…

The best trip I ever went on was to... France to see my brother Andy get married. I loved it because I discovered Negronis! On the same trip I went to Berlin with friends then travelled around Italy by myself. I was dreaming in Italian by the time I left. Being able to talk about things that matter in another language is very satisfying. BODY POSITIVE After I clocked 40, I realised I appreciate my body more. This is partly because I used to think 40 was old and now I see I am just what I am, and it’s my relationship with my heart and soul that determines how I look at myself in the mirror. I have gravity to contend with now – and it’s a b****! I’m…

‘Love is an action, not a reaction to chemical stimulation. It’s an act of will’ Even the best relationships go through bad patches. Sometimes it’s a simple case of different expectations or miscommunication causing friction that quickly escalates out of control. Here, we look at some of the common myths that circulate about long-term love and get some expert advice on the best ways to navigate tricky territory with your partner. Myth: YOU SHOULD NEVER GO TO BED ANGRY Arguing can be healthy because it allows you to voice your opinion and shows you care enough to resolve issues, says Sue Yorston of Relationships Australia Victoria. Although it’s often said that you should never go to bed angry, there are some situations in which it’s not worth trying…

Let’s face it, who doesn’t love chips and dip? No wonder supermarkets dedicate entire aisles to the stuff. Given we’ll all be taking them to parties and barbies this summer, chip-and-dip nutrition should not be overlooked. How many chips should you be eating? And with how much dip? Are some better for your health than others? The standard serving size on the nutrition label of chip packets is 20-40g. That’s 13-16 chips. Who actually eats that and stops (let alone counts them)? Family-size bags might be cost-effective, but they can be a dietary disaster. If you’re eating them at a social occasion or just watching TV, you’re vulnerable to overconsumption and mindless eating. Given that eating a packet of chips a day can add up to the equivalent of drinking…

Creamy orange ice cream It pays to always keep some oranges in the freezer so you can prepare this lovely ice cream. It’s a very simple recipe that will amaze you with its creamy, smooth texture, even though it’s made without an ice cream maker. DAIRY-FREE | EGG-FREE | GLUTEN-FREE | PALEO | RAW | VEGAN 3-4 large frozen peeled oranges, cut into chunks (450g) 250ml coconut cream, or cream 60ml almond milk 2 tbsp stevia powder or 4 tbsp maple syrup 1. The day before serving, peel the oranges and cut them into thumb-sized pieces. Place in an airtight container and freeze overnight. 2. Place all the ingredients in a food processor with an S-blade attachment. Process until the ingredients form a smooth ice cream consistency. 3. Serve immediately.…

Bypassing a warm-up is a classic mistake. Aim for 10 minutes ‘A break from your music will help put you in the moment and melt away stress’ 1 HAVE A PLAN “Working out without a plan is like going to the office and not having a clue what your schedule is or what you’re supposed to do,” says personal trainer Casey Miller. “You may get something done, but you’ve also wasted a lot of time.” Not having a plan can also mean you settle into your comfort zone and opt for only the activities you like, rather than what’s challenging. Miller suggests checking in with a personal trainer and mapping out a tailored plan of attack, including a warm-up, main set, cool-down and stretching. “To be efficient in the gym,…

Tis the season to eat, drink and be merry, but it’s also a time when social calendars are fit to burst, family commitments come to the fore, and you end up burning the candle at both ends trying to tidy things up at work before another year bites the dust. If the pre-holiday period tends to send your stress levels higher than Rudolf on his annual flight, take a moment, breathe deeply and check out these top tips for busting festive season worries. REFLECT POSITIVELY ON THE YEAR Often we’re so busy setting goals and taking steps to achieve them, we don’t even get the chance to acknowledge how far we’ve come, says Auckland-based life coach Tracy Manu. “Pat yourself on the back for all you’ve achieved this year, before…

Although commonly considered to be a berry, this juicy festive favourite is actually a member of the rose family. Higher in vitamin C than oranges, strawberries are also a source of potassium, folate, iodine and fibre. Once picked, they don’t continue to ripen, so look out for red, plump, firm specimens when stocking your fridge. 1 Strawberry salad Combine a few handfuls of baby spinach leaves with a punnet of fresh strawberries, hulled and sliced, and ¼ cup of toasted, sliced almonds. In another bowl, make a simple salad dressing from olive oil and balsamic vinegar, adding sugar and salt to taste. Pour over the salad and toss to combine. Sprinkle with ½ cup of crumbled feta cheese and serve immediately. 2 Strawberries on toast Hull and slice 1 punnet…

Some people avoid them at all costs, but the truth is they’re not so bad. Actually, carbohydrates are a vital part of a healthy diet. Cut them completely and you miss out on nutrients and your main energy source. However, what we’re learning is that when and how you eat them makes a big difference. Carbs are the starches, fibres and sugars found in food. The body uses the hormone insulin to convert them into glucose, the sugar our body finds easiest to use for fuel. However, it’s this that also gives carbs a potential downside. If we eat the wrong types of carbs or too many, high levels of insulin are produced in the body, and this reaction is now linked to weight gain and conditions including type 2…

Greek lamb roast PREPARATION + COOKING TIME: 2 HOURS (+ MARINATING) 1.5kg lamb leg on the bone 2 garlic cloves, thinly sliced 1 lemon, zest, juice, plus extra wedges to serve 2 tbsp olive oil 1 tbsp oregano leaves, plus extra to serve 2 courgettes, halved lengthways 2 baby eggplants, halved lengthways 1 red onion, cut into wedges Tzatziki and salad (see tip), to serve 1. Preheat the oven to 180°C. 2. Using a small, sharp knife, make small incisions in several places over the lamb. Push slivers of garlic into each incision. Place the lamb in a baking dish. 3. In a small bowl combine the lemon zest, juice, oil and oregano. Rub into the lamb and season. Marinate for 30 minutes. 4. Cover the lamb with foil. Bake…

I absolutely love making no-baking-required raw desserts with just a food processor, blender and a few utensils. Many people shy away from attempting to make raw desserts because they think they’re difficult, but I know once you make my raw lemon cheesecake, you’ll be motivated to whip up many more. This cheesecake is made with gorgeous whole-food ingredients. It’s free from dairy, refined sugar and gluten, making it a healthy dessert choice the whole family can enjoy. You’ll love the pairing of the zesty lemon filling and the sweet, fresh raspberry topping. My raw cheesecake is a favourite in our household; family and friends alike are always wowed when I serve it up for dessert. I like to make it every year for Christmas and hope this recipe inspires you…

CLEAR UP THOSE BLOCKED NOSES! Breathe easier naturally with Fess Saline Spray. Providing protection from hayfever and allergies by washing away dust, pollen and other allergens that can cause hayfever, Fess Saline Spray is non-medicated and can be used as often as required. RRP $12.95. WAKE UP WITH ZEST Blue Frog Breakfast blends berries with organic buckwheat, almonds, coconut and seeds in the new Zesty Raspberry cereal. And, just in time for the festive season, try Zesty Raspberry Syrup. Find the range at supermarkets, Farro, Nosh, and online at bluefrogbreakfast.co.nz. GIFT IDEAS IN BLOOM Linden Leaves In Bloom encapsulates fun, femininity and frivolity. It’s a breath of sweet air, a posy of fresh flowers that offers exquisite gift ideas for mums, daughters, sisters and grandmothers alike. The In Bloom range…