Innholdsfortegnelse for February 2017 i Good Health Choices Magazine NZ

For many years, I had a chronic sweet tooth and would try to combat my cravings by simply denying myself all sugary treats. Whenever I did let myself off the hook it would be open season, immediately followed by a period of remorse. At that point in my life I was also very conscious of staying away from high-fat food, which suited me well as I was a big fan of carbs and could happily fill up on pasta and rice. We now know that eating plenty of the right fats is actually good for us, and protein is key in keeping us fuller for longer. It took me a while to come round to this approach but once I did I noticed a huge change. By focusing on how…

AN APPLE A DAY There’s now another reason to up your intake of veges. Eating up to eight portions of fruits and vegetables doesn’t just contribute to a healthy lifestyle, but a study found it boosts our happiness far more quickly than it improves our health, and it does this almost immediately. The study also found that eating a diet rich in fruit and veges promotes long-term health benefits, including protecting against cancer. IRON FOODS The World Health Organisation has declared iron deficiency a global public health problem of “epidemic proportions”. Lean red meat, fish and poultry are ideal sources of haem iron, while non-haem iron comes from plant foods including wholegrains, leafy green veg, nuts, and fresh and dried fruit. Both varieties are key for a healthy immune system…

‘It can feel really isolating at home with young babies and it helps to get out. It’s nice having that sisterhood’ It’s amazing how calm, composed and easy-going Renee Wright seems when she comes to chat to Good Health Choices. In what seems like a very short space of time she has become a mother of three (the youngest of whom lies sleeping on her chest as we talk), and while that alone is enough to leave a woman feeling constantly frazzled, she also has the pressure of appearing live on screen each night as she presents the weather on TV One. Of course looks can be deceiving and Wright admits she often feels stretched and wonders how she’s going to get through till dinnertime, but she does have a…

WORK OUT YOUR BMI Body mass index, or BMI, is used to determine whether you’re in a healthy weight range for your height. It’s worked out by dividing your weight in kilos by your height in metres squared – or use the Heart Foundation’s online BMI calculator (see www.heartfoundation.org.nz). This tells you whether you’re underweight, a healthy weight, overweight, or obese for your height. BMI is a useful measurement for most people over 18 years, but it’s only an estimate and doesn’t take into account gender, age, ethnicity and body composition. TALLY UP YOUR WAIST-TO-HEIGHT RATIO Keeping your waist to half the measurement of your height is a simple way to control weight. HOW: The waist-to-height ratio is calculated by dividing your waist measurement by your height and is a…

Oat porridge with berry compote PREPARATION + COOKING TIME: 15 MINUTES 1 cup frozen mixed berries 1 tbsp caster sugar 2 tbsp boiling water ½ cup rolled oats 1 cup skim milk 1. Place berries in a small heatproof bowl, add sugar and the boiling water and stir until sugar dissolves. 2. Combine oats and milk in medium saucepan and cook, stirring, for about 5 minutes or until porridge comes to the boil and thickens (it should coat the back of a spoon). Remove from heat, cover and stand for about 5 minutes or until thick and creamy. 3. Drain berries just before serving. Serve porridge topped with berries. SERVES 2 Kumara & tuna patties with salsa PREPARATION + COOKING TIME: 20 MINUTES 100g kumara, diced 1 tbsp water 95g…

Chia seed pudding PREPARATION + COOKING TIME: 5 MINUTES (+ OVERNIGHT CHILLING) 2 tbsp milk 2 tbsp natural yoghurt 1 tsp maple syrup 1.5 tbsp chia seeds 2 strawberries, chopped 1 tsp flaked almonds 1. In a small bowl, stir together milk, yoghurt and maple syrup. Stir in chia seeds. Cover and chill for 3-4 hours or overnight until thick. 2. Serve topped with strawberries and flaked almonds. SERVES 1 Mexican corn & bean salad PREPARATION + COOKING TIME: 30 MINUTES 2 corn cobs 2 wholemeal tortillas 1 tsp Cajun spice 2 large tomatoes, chopped 1 large red capsicum, seeded, chopped 1 small red onion, finely chopped 400g can kidney beans, rinsed, drained ¼ avocado, sliced 2 baby cos lettuce, washed, leaves separated Coriander leaves DRESSING ¼ cup Greek yoghurt…

Smoked salmon omelettes PREPARATION + COOKING TIME: 30 MINUTES 4 eggs 1 tbsp chopped fresh dill, plus extra to serve 4 egg whites 50g baby spinach 100g smoked salmon slices 2/3 cup natural yoghurt 1 tsp lemon juice, plus wedges to serve 4 Mountain Bread wraps, toasted, halved 1. Preheat grill to hot. 2. Spray a non-stick omelette pan with oil. Heat on high. 3. In a bowl, whisk whole eggs with dill. Season to taste. 4. In a large bowl, beat egg whites until soft peaks form. Lightly fold egg whites through egg and dill mixture. 5. Working in 4 batches, carefully pour one-quarter egg white mixture into pan, swirling to spread evenly. Cook for 3-4 minutes, until pale brown on the base. Grill for 1-2 minutes until golden.…

Passionfruit may be small, but they punch well above their weight when it comes to nutrition. A 100g serving of passionfruit provides 43 per cent of our daily fibre intake, half of our vitamin C needs and 10 per cent of our daily intake of potassium. They are also rich in magnesium and iron, both of which are key for good bone density and strength. 1 Strawberry and passionfruit breakfast trifle: Break 1 Weet-Bix into chunks and layer with ¼ cup bran cereal in two glasses. Top with pulp from 2 fresh passionfruit, ½ cup low-fat yoghurt and 70g thinly sliced strawberries. Repeat with another Weet-Bix, ¼ cup bran cereal and ½ cup yoghurt. Top with 70g sliced strawberries and pulp of 2 passionfruit. 2 Passionfruit…

 “Grains can be sprouted if they’re wholegrains and haven’t been hulled, husked, pearled, rolled, flaked or otherwise altered,” says holistic chef Nicola Orr. “They can be used to provide an extra bit of crunch on top of salads and soups. Or, they can be substituted where you’d usually use barley or rice. You can even bake with sprouted grains, either adding whole sprouts to a recipe or grinding them to make a flour to use in crackers, breads and cakes.” ‘Sprouted grains can be substituted where you’d usually use barley or rice. You can even bake with them’ 1 BUCKWHEAT Buckwheat belongs to a group of foods known as pseudocereals and has no relation to wheat, making it a great option for those avoiding gluten. Choose the green, unroasted groats…

Summer is the easiest time to eat healthily with an abundance of fresh, seasonal produce available and a desire to eat lighter meals on warm days. This meal plan is packed with nutritious fruit and vegetables to set you on the path to optimum health. This meal plan is aimed at women who are aged between 25 and 55, who weigh 55kg-88kg, are 157cm-188cm tall, and do 30 minutes of moderate exercise three to four times per week. shopping list YOUR GROCERY-BUYING GUIDE FOR RECIPES ON PAGES 72-73 Fruit & veges Cherry tomatoes (500g) Red onion (1) Fresh basil Broccoli Capsicums (2) Bok choy Kale/baby spinach Fresh coriander Fresh mint Tomatoes (6) Rocket/baby spinach Green courgettes (3) Yellow courgettes (2) Lemons (2) Garlic (1 bulb) Fresh oregano Portobello mushrooms (2)…

Chia seeds have to be one of my favourite superfoods. This tiny seed is a powerhouse of nutrition, packed full of omegas, calcium, antioxidants, protein and so much more. My chia pots have become a family favourite. I love to serve them for breakfast with ‘rawnola’ and fresh fruit, but these little pots of goodness are also perfect in my daughter’s lunch box, topped with homemade berry coulis or fresh fruit. Although vanilla is a favourite, I love to change up the flavours by mixing through berries, mango, banana or raw cacao for a chocolate hit. My no-bake chocolate rawnola is something a little special. It makes for the perfect topping on your chia pots, smoothie bowls, yoghurt or even homemade ice cream! This recipe will make enough for three…

1 Think of what a friend would say Nip nasty self-talk in the bud by picturing a close friend, and imagining what they would say to you in that situation. When the inner critic rears its ugly head, remember the rule of thumb – if you wouldn’t say it to a friend, don’t say it to yourself. 2 Practise ‘possible’ thinking While the focus used to be on positive thinking, some experts now believe trying to think positive thoughts when you’re in a bad mood only piles more pressure on yourself. Instead, try to look at problems with neutral thoughts, and focus on the facts and possible solutions. For example, rather than thinking ‘I’m fat’, think ‘I’d like to lose a few kilos, and I’m making a plan to achieve…

Makeup that’s barely there is the best kind of makeup – it enhances features, rather than overpowering them. Finding makeup that has soul – products that are as kind to the environment as they are to your skin – is gold. Luckily there are so many options now available and formulations have become much more sophisticated, so products that are free from nasties and are finely milled are a dream to apply and blend. Here are a few of our faves… Skin 1 La Mav Organic BB Crème, $39.95 , has a natural sunscreen and is highly emollient, making it smooth to apply. With light to medium coverage, this is great to wear at the beach or when you don’t want a full makeup look. Concealer 2 The Organic Skin…

You hold on to vouchers you won’t use, clothes that no longer fit you and pretty much anything that fits in your handbag. What else are you holding on to? Any lingering negative emotions such as resentment, jealousy or anger? If so, that could be affecting your health. According to research, swallowing your anger or telling your partner “I’m fine” when you’re not could be increasing your risk of chronic disease. DENIAL AND DISTRUST A study by American researchers published in the Journal of Psychosomatic Research shows that those who bottle up their feelings are at least a third more likely to die young than people who regularly express what they are thinking. The authors surveyed 796 people with statements such as ‘When I’m angry I let people know’ or…

Energy therapies These therapies focus on the energy fields thought to exist in and around the body. They aim to create a free flow of energy by stimulating, clearing and balancing the energy system. It is believed a balanced energy system encourages emotional, physical, mental and spiritual wellbeing. TYPES OF ENERGY THERAPIES Reiki: This ancient Japanese hands-on form of healing can incorporate other methods such as chakra balancing, meditation, crystals, aromatherapy and spiritual healing. In a reiki session, the practitioner’s hands are positioned either very lightly on you or a few centimetres above you. The goal is to raise the amount of energy in and around the body. The practitioner uses up to 15 different hand positions, holding each one for several minutes until the flow of energy slows or…

In some ways, I’m quite unusual – most people with type 1 diabetes are diagnosed either as a child or as an older adult, but I was 24, with no family history of diabetes, when I was called into Waikato Hospital. The person on the phone said, “We need you to come to the emergency department right now, you’ve got type 1 diabetes and they’re waiting for you.” I told them I had to go to work but I’d come in tomorrow, and they said, “No, you need to come now, and bring a bag with you because you might be here for a while.” Shock and denial I didn’t really have any symptoms, but for a couple of years I’d had bad menstrual problems. I tried various things with…

CHECK OUT THESE TOP TIPS FOR AN EASY INDOOR EXERCISE ROUTINE: HOME CIRCUITS – choose a few different spots in your house, and pick a different exercise for each area. Whenever you arrive at that location, do five reps of that exercise. For example, squats at the kitchen sink, lunges on the stairs, and tricep dips on the bath tub. TIN CAN CURLS – using cans or drink bottles as your weights, do three sets of 20 bicep curls. SKIPPING STAR – a couple of minutes of skipping on the spot can give you an effective cardio boost, or, if that feels like too much, try walking up and down a step for two minutes. BUM BLASTER – start by kneeling on all fours, draw your belly button in and…

The diet is based on a Mediterranean style of eating and is loaded with healthy plant foods If you think you have to turn to drastic measures to lose weight, it’s time for a rethink. This diet, which has been specially developed by accredited practising dietitian Melanie McGrice, gives you the tools and support you need to lose 12kg over the next 12 weeks – all while enjoying delicious whole foods. Here’s what you need to know. FASTER WEIGHT LOSS WORKS So now we know that losing weight quickly has better results, there’s one important proviso: you still have to meet all of your nutritional requirements. The following diet is based on 5000kJ per day for fast weight loss, but also includes all of the core food groups to maximise…

Mixed mushrooms with feta on sourdough PREPARATION + COOKING TIME: 10 MINUTES 2 tsp olive oil 150g mixed or button mushrooms, sliced 1 tsp balsamic vinegar 1 tbsp snipped chives, plus extra to serve 2 small slices wholemeal sourdough bread, toasted 40g crumbled feta 1. Heat olive oil in a small frying pan on high heat. Add mushrooms and sauté for 4-5 minutes. Toss balsamic vinegar and chives through. Season to taste. 2. Arrange toast on two serving plates. Divide mushrooms between each slice. Serve sprinkled with feta cheese and extra chives. SERVES 2 TIP: If you like, try placing whole cup mushrooms on an oven tray. Spray with oil and sprinkle with feta. Bake in a 180°C oven for 20-35 minutes. Chicken & cucumber pitas PREPARATION + COOKING TIME:…

High-fibre mixed berry yoghurt smoothies PREPARATION TIME: 5 MINUTES 1 cup milk 4 wheat biscuits, crushed ¹/3 cup berry yoghurt ½ cup frozen mixed berries 1. Blend or process all ingredients until smooth. SERVES 2 TIP: You can use ½ cup of fresh mixed berries and four ice cubes instead of frozen berries. Garnish with extra fresh berries. Mixed grain, salmon & avocado salad PREPARATION TIME: 15 MINUTES ¼ cup cooked brown rice ¼ cup cooked pearl barley ¼ cup canned lentils, drained 50g hot-smoked salmon, flaked ¼ avocado, peeled, chopped 2 tsp lemon juice 5 natural almonds, snow pea sprouts, roughly chopped, to serve Soy sauce to drizzle, if desired 1. In a serving bowl, combine all ingredients. Season to taste. 2. Serve topped with almonds, snow pea sprouts…

Good nutrients are vital for glowing skin and balanced hormones. And drinking juices and smoothies can make it easier for your body to absorb the nutrients from vegetables and fruit. We asked two experts to share their favourite health-promoting drinks. FOR A GLOWING COMPLEXION The key to glowing and healthy skin starts from the digestive system. Everything from blemishes, acne, eczema, rosacea, rashes, wrinkles and a sallow complexion arise when you’re eating too much refined, artificial food, and you may have nutritional deficiencies and depleted healthy gut flora. “When undigested food sits in the digestive tract, our system becomes blocked up with toxins from rotting foods and mucus begins building up along the intestinal walls,” says dermatologist Dr Michael Rich. “This mucus prevents healthy nutrient absorption and waste elimination, and…

Power up your exercise routine and gain a confidence boost at the same time with a spot of (non-violent) sparring. With the right technique, fitness boxing isn’t just a great way to relieve stress, it’s also a muscle-toning, metabolism-blasting and fat-burning workout. Try these beginner’s tips: PERFECT YOUR STANCE If you’re right-handed, stand with your right foot behind the left, shoulder-width apart. Point your left foot forward and keep your right foot turned out to the side. If you’re left-handed, or a ‘southpaw’, as the pros call it, you’ll have your right foot forward and left foot back. Keep your abs tight and knees slightly bent to bring extra power to your punch. FANCY FOOTWORK To get the most out of your boxing class, move on the balls of your…

Personal trainer Heidi Lindahl has created five fast-working exercises to help whip your body into shape. We suggest doing the workouts at least three times a week, moving from one exercise straight to the next without rest until a full circuit is complete. Make sure you complete a minimum of three full circuits for each workout. THE WALKING SIDE SQUAT AND TWIST A GREAT EXERCISE FOR TONING YOUR LEGS AND BOTTOM. • Begin with your feet positioned a little further than shoulder-width apart and your arms placed straight out in front. Then, keeping the shoulders back and chest up, squat down until your upper thighs are parallel to the floor. • Make sure all your weight is distributed to the heels and then push up through the heels. • Immediately…

• UREA (Imidazolidinyl) and DMDM hydantoin: These chemicals are most commonly found in nail polish, nail and eyelash glue, hair products, soap, body wash and baby products. They release formaldehyde, which causes headaches and skin irritation. Cosmetics that have passed their expiry date or have been stored in direct sunlight can be even higher in toxic formaldehyde. • Parabens and phenoxyethanol parabens: These are used as preservatives and are often listed as methyl, butyl, propyl and ethyl parabens. These toxins can wreak havoc on the endocrine system, which controls the body’s hormone production and glandular function. Another key offender to watch out for is phenoxyethanol, a synthetic preservative which commonly slips under the radar in ‘parabenfree’ products. • SLS (sodium lauryl sulphate) and SLES (sodium laureth sulphate): Used to make…

INSPIRATION My mother [sports manager Leanne McGoldrick] has worked in a male-dominated industry for most of her life and has never let it faze her. She has amazing confidence and I’m so lucky to have her. FINISH THESE SENTENCES When I’m feeling stressed, I know I need to put my phone down and go for a walk or run. The reason I get out of bed each morning is because I love what I do, and I love the amazing people I have in my life. The piece of advice I’d give my 13-year-old self is your mistakes do not define you. Own them; learn from them and move forward. The best trip I ever went on was to Hawaii with my husband. I loved it because we got engaged!…

Dill Popular in Scandinavian dishes, this delicate herb can help to keep your metabolism revving thanks to its potassium content, an electrolyte that’s essential for all cellular functions in your body. Parsley Easy to grow in any Kiwi garden, parsley is surprisingly high in vitamin C. A healthy flavour enhancer, try a generous sprinkling of parsley on your meals instead of salt – the less salt the better when it comes to keeping fluid retention and bloating at bay. Basil It’s a star ingredient in pesto, a great partner with tomatoes, and a delicious addition to any salad, but there’s even more to love about basil than its unique flavour. Not only can it boost metabolism and regulate insulin, it is also an adaptogenic herb. This means it has the…

‘The more time, effort, love and passion you put into anything, the more you get back’ British food blogger Ella Mills (of Deliciously Ella fame) is now a global sensation, with no less than four bestselling wholefood cookbooks to her name, but she wasn’t always the picture of health she is today. As a student, she was a self-described ‘sugar monster’ who filled up on processed foods and didn’t know how to cook. But at 20 years old, she was diagnosed with postural orthostatic tachycardia syndrome (PoTS) – an abnormal increase in heart rate that occurs after sitting up or standing – and suffered from stomach pains, headaches and chronic fatigue. It was only when she began to radically change the way she ate that she was able to transform…

Not only does skipping breakfast have little or no influence on weight loss, in some people it may even lead to a smaller waist 1 THE FASTER YOU LOSE WEIGHT, THE BETTER It goes against what we’ve been told in the past, that slower weight loss works better. But the new research is showing that for some people, faster is better because watching the weight drop off quickly will motivate you to keep working on it. The science shows that sticking to a nutritionally balanced, rapid weight-loss plan – of 1.5kg a week for three months – means you’re more likely to stick to your diet and meet your goal weight than if you follow a slow plan of 0.5kg a week over nine months. 2 STEER CLEAR OF…

Bircher muesli PREPARATION: 10 MINUTES (+ CHILLING TIME) 1 cup rolled oats ½ cup unsweetened (no added sugar) apple juice ½ cup mixed fresh berries, plus extra to serve 1 red apple, cored, chopped 1 cup vanilla yoghurt ¼ cup sultanas 2 tbsp sunflower seeds 1. Place oats and apple juice in a large bowl. Mix well. Cover and chill for 1 hour. 2. Add all other ingredients to the oat mixture. 3. Divide the muesli among serving bowls. Top with extra berries. SERVES 4 TIP: This stores well overnight in an airtight container. Tuna salad PREPARATION + COOKING TIME: 15 MINUTES 2 tbsp couscous 250g tuna in lemon pepper, drained 100g baby spinach leaves 3 tsp baby capers, rinsed, drained 125g cherry tomatoes, halved 1 tbsp fresh dill 2…

Grilled vegetables with ricotta PREPARATION + COOKING TIME: 30 MINUTES 1 medium courgette, thinly sliced lengthways 1 medium yellow capsicum, seeded, thickly sliced 1 medium tomato, halved 2 slices ciabatta bread 2 tbsp ricotta cheese 1 tbsp fresh basil leaves 30g baby rocket leaves 1. Spray courgette, capsicum, tomato and bread with a little oil. Season vegetables. 2. Preheat a chargrill on high. Cook vegetables and bread, in batches, for 2-3 minutes on each side until vegetables are tender and bread is browned lightly on both sides. 3. Spread cheese onto toasted bread. Sprinkle with basil. Serve with vegetables and rocket. SERVES 2 Prawn sushi hand rolls with salad PREPARATION + COOKING TIME: 40 MINUTES ½ cup sushi rice 2 nori sheets 1 telegraph cucumber, cut into batons 100g cooked…

‘By sprouting grains, you reduce the phytate content, thereby enhancing mineral absorption. It’s a win-win’ Grains have been part of our diet for more than 10,000 years, and for good reason. They contain a host of restorative nutrients, such as cell-protecting vitamins and bone- and muscle-boosting minerals. But in recent years, some people have cut down on or given up grains completely as part of low-carb or grain-avoiding diets, meaning they can miss out on these benefits. This is where sprouted grains come in. Not only do they contain approximately 75 per cent fewer carbohydrates than wholegrains, but the latest research shows they can play a big part in keeping you looking youthful and feeling in top form. By soaking and germinating grains, you maximise their nutritional benefits and make…

Packing lunches is another chore to fit into the morning routine when there’s already no time to get creative and prepare fresh food from scratch. But there is so much good to be said for how much you can change your health by making your own lunch. One of the first questions I ask my clients is what they have for lunch. It’s common for many of us to buy lunch rather than pack our own, but this is the easiest way to ensure the highest quality nutrition. If you’re not eating well at lunchtime, then there is a high chance you will start losing concentration by the afternoon, lack energy, or even feel sick. This is because we need a certain number of calories for lunch – including essential…

Lemon pepper sesame fish tacos with carrot capsicum slaw and baked chips BAKED CHIPS 600g potatoes, scrubbed, cut into 1.5cm wide chips 2 tbsp olive oil ½ tsp salt LEMON PEPPER SESAME FISH TACOS 450g skinless, boneless white fish fillets 2 tsp lemon pepper seasoning (store-bought) 1 tbsp sesame seeds ¼ tsp salt 10 tortillas (store-bought) CARROT CAPSICUM SLAW 1 capsicum 1 carrot ½ iceberg lettuce TOMATO SOUR CREAM ½ cup sour cream 2 tsp tomato sauce TO SERVE ½ lime, cut into wedges 2 tbsp chopped coriander leaves, to serve PREHEAT oven to 220°C. Line an oven tray with baking paper. 1. Toss potatoes, oil and salt on prepared tray and bake for about 25 minutes until golden and tender. Turn once during cooking. 2. Pat fish dry with…

If these words resonate with you, then you need to read on. You can get fit and lose weight through walking – you just need to know how to put your best foot forward. ‘But I walk everywhere and I still don’t lose weight.’ THE BENEFITS OF WALKING The great thing about walking for exercise is that it can be done by people of all fitness levels. It also: • Reduces your risk of heart disease, stroke and high blood pressure. • Is accessible to everyone. • Fits into your daily routine. Benefits you both mentally and physically. • Tones the whole body, especially the legs and bottom. • Is easier to do regularly – it’s such a natural form of exercise. BUT WILL YOU LOSE WEIGHT? Getting fit and…

It’s an exhilarating feeling to be cycling in the darkness, feeling the cool air rushing by Tucked away in the hills behind Taumarunui runs the decommissioned track of the Forgotten World Railway. Over rolling green pastures and through narrow brick tunnels it winds up hill and down dale all the way from the heart of the King Country to the town of Stratford, near the base of Mount Taranaki. Built more than a hundred years ago, the 142km track was once a key route between the two regions but for some years now it has been lying idle, slowly falling into a state of disrepair. That is until an enterprising Waikato man did what any good Kiwi would, and turned it into an adventure tourism attraction. Farmer and entrepreneur Ian…