Innholdsfortegnelse for April 2017 i Good Health Choices Magazine NZ

Last month, I was lucky enough to score an invitation to New York City to celebrate 60 years of Dove and their Real Beauty campaign. It was set to be a fantastic event, the chance to meet some amazing people – and did I mention it was in New York?! My excitement about heading to the Big Apple was tempered, however, by my nervousness about getting there. I’ve flown long-haul many times, but in recent years I’ve started to develop a fear of flying. I know it’s irrational – I understand how safe aircraft are – it’s more a case of my control freak tendencies coming to the fore. Being on a flight means sitting back and accepting matters are out of my hands, and that leaves me deeply uneasy.…

How can wearing a bra that doesn’t fit properly affect your health? Breasts are primarily made of glandular tissue and fat, and within them there are thin fibrous strands known as Cooper’s ligaments. Along with the skin, these are believed to provide only minimal natural support. Due to the weak natural support within the breasts, movement of the upper body causes them to move independently. Some women experience movement-related breast pain, and motion can also lead to breast sag, so it’s as important to wear a supportive bra if you’re an AA cup as if you’re an E. Your sports bra is even more important. Effective sports bras that minimise bounce are crucial for reducing breast discomfort during exercise and preventing irreversible sagging. How often should a bra be replaced?…

Don’t try to live up to anyone’s expectations. “You don’t have to look a certain way or be a certain way after having babies,” says Jenny-May. “Remove the pressure.” Develop strategies that give you time out. “Think about the way you organise your time. These days, if I’m up at 6.30am, I’ll be sorting dinner so I know when I get home at night I can just relax with the boys.” Work out with your partner. “Dean and I are training together for a team triathlon. It’s a bit of fun and something we enjoy that doesn’t revolve around the boys.” Focus on the bigger picture. “Nothing matters other than your babies being loved and cared for. I remind myself of this often.” Go with your instincts. “Do the kind…

Life is a dirty business but that’s what makes it interesting! Whether it’s getting grubby in the garden or messy in the kitchen, making sure you’ve washed properly afterwards is crucial for keeping healthy. Children especially love to explore with their hands (and mouths too) so washing with soap is an important habit to establish from an early age. For protection against all those everyday germs, the newest addition to the Protex family, Protex Nourishing, is the perfect soap for your family. Suitable for all skin types, the dermatologist-tested formula contains yoghurt proteins to leave your skin feeling nourished and soft. Just like the rest of the Protex range, Protex Nourishing has antibacterial properties to eliminate 99% of bacteria – so you know your little explorers will be protected.…

CHIA PUDDING ¼ cup Greek yoghurt, ¼ cup coconut milk, ½ tbsp lemon rind, 1 tbsp lemon juice, ½ cup raspberries, ½ tbsp honey and 1 tbsp chia seeds. Put all ingredients into a jar. Leave in the fridge overnight TIP For a bit of variety, scatter over soaked chopped nuts or even shaved chocolate. Yum! OMELETTE Omelette made with 1 whole egg and 2 whites, onion, tomato, mushrooms and baby spinach EGGS ON TOAST 2 poached eggs on gluten-free grain toast RICE PUDDING Mix together ¾ cup rice flakes, ½ cup milk, 1 grated apple. Refrigerate overnight; add honey to sweeten if desired BERRY SMOOTHIE 1 cup unsweetened almond milk blended with ½ cup berries, 1 cup spinach, ½ banana, 1 tbsp ground flaxseed, ice AVOCADO SMOOTHIE 150ml unsweetened…

Fruit & veges 1 iceburg lettuce 1 corn cob Onions 2 bunches spinach 1 beetroot 5 carrots 4 red capsicum 1 avocado Baby rocket Mint, rosemary, basil, oregano, chives, coriander 5 lemons 750g cherry tomatoes 2 garlic bulbs 1 red onion Ginger Green beans 1kg kumara (incl. 500g orange variety) 2 bok choy Spring onions 300g peas 12 button mushrooms Half a cauliflower Meat & fish 1kg boneless chicken breast 8 lamb chops 1kg rump steak 4-6 salmon fillets Chilled & frozen Feta cheese Low-fat plain yoghurt Pesto Reduced fat sour cream Tinned & prepared 2 x 400g can chickpeas 2 x 410g can borlotti beans 227g water chestnuts 400g canned chopped tomatoes 300ml can coconut milk Pantry staples Extra virgin olive oil Sea salt & black pepper Balsamic vinegar…

Every year for Easter my daughter and I make raw chocolate goodies to give away to friends and family. I’ve used a chocolate bar mould for this recipe but we also love to make individual ones. Making your own raw chocolate is so simple and makes for a lovely treat. Unlike most commercial chocolates, which are loaded with refined ingredients, these are a delicious, healthier alternative. Raw peppermint superfood chocolate bars 1½ cups raw cacao butter, chopped into small pieces 1 cup raw cacao powder Pinch of sea salt ¼ cup pure maple syrup 1 tsp pure peppermint extract TOPPINGS: Add toppings of your choice. Bar 1: Dried sliced apple, sliced almonds, coconut flakes and raw sweet cacao nibs Bar 2: A berry granola mix such as Reveal Yourself Berry…

He’s known around town as Coach Rhys, and he’s stepped in to help our writer, Sinead, find her motivation to enjoy exercise again. Here, we asked the personal trainer for some of his top tips on getting the best results from a workout, how to stay on track with a health goal and how to avoid some common exercise traps. MEET COACH RHYS When it comes to dream jobs, personal trainer Rhys Jolly reckons he’s found it. Every day, he works with people from all walks of life, and guides them through the ways exercise can have a positive impact on everything from their energy levels to how well their clothes fit. And if you think personal training involves being shouted at when your press-ups aren’t quite on point, Rhys…

THE ANIMAL INSTINCT Zoo Natural Teeth Whitener contains activated charcoal that naturally whitens and polishes teeth, reduces inflammation, detoxes your mouth and strengthens gums. It’s vegan, cruelty-free and made in New Zealand. Even better, 50 cents from every pot sold is donated to The Orangutan Project! RRP $44.95. Available from ohnatural.co.nz . TOTALLY PROVEN Colgate Total is clinically proven to provide superior* protection for a healthy mouth by providing 12 hour protection against plaque bacteria. Its unique formula also provides all around protection against the most common dental problems. Colgate Total Original 110g, RRP $3.99. *Versus a regular fluoride toothpaste. GOOD SKIN HEALTH It’s for the good health of your skin! Protex Nourishing is the newest addition to the Protex family. The formula is dermatologist tested and…

‘I realised how ill I was, and as I got better, I started to focus on the things that I loved’ THE FITNESS COACH Working long hours in demanding corporate roles sent Alana Joe’s physical and mental health into a tailspin. When the relentless stress wore her down, the multisport athlete made her move towards a new career in the fitness industry. Soon after I finished uni, I was accepted into a graduate programme with a major accounting firm, but even at that point I knew the corporate world was the wrong place for me. I feel like 20-odd years ago, my generation had more limited career options. You could choose from being an accountant, a lawyer, a doctor, a teacher… it all seemed quite clear cut. Things like physical education…

I’ve always been overweight, and by the time I got to my teens I had virtually no concept of health and wellness, and no interest in it. At uni and after I got married I got even bigger through poor diet and lack of exercise. I half-heartedly tried a number of things to get into shape. I signed up at a gym and attempted Weight Watchers and Jenny Craig, but in my head I never really thought I could lose weight. It was like I was just supposed to be ‘trying’, and that was kind of enough. I never felt good about my body and had low self-esteem. I couldn’t fit clothes properly; I didn’t enjoy shopping; and I hated seeing clothes on models or mannequins, knowing I couldn’t wear…

Make an active choice to move whenever you can – take the stairs, walk up escalators, swing a leg as you sit and, if you can, commute actively If you’ve lost more than 5kg already then there’s a very important fact to consider – you use less energy to function. “If you have dropped from, say, 90kg to 68kg, you’ll be burning around 25 per cent fewer kilojoules each day,” says Dr Leon Massage, weight loss and nutrition spokesperson for the Australian Medical Association. That means you’ll also need to reduce the kilojoules you’re taking in if you want to keep losing weight at the same rate. How much you should reduce depends on your current weight, age, height and level of activity – a calculation using all of these…

There’s plenty of good stuff going on with beetroot. It’s packed with nitrates, which help to reduce blood pressure and inflammation. Betacyanin, the pigment that gives it its colour, is a potent antioxidant that guards against heart disease, and beetroot also contains plenty of minerals, like potassium and folate. Plus, the leaves are rich in iron, calcium and vitamin K, which plays a key role in blood clotting. 1 Raw beetroot and orange salad To make the dressing, shake 2 tbsp balsamic vinegar, 1 tbsp olive oil, ½ tsp wholegrain mustard, ¼ tsp sea salt and a pinch of pepper in a jar. For the salad, scrub or peel 3 beetroot and grate them into a bowl. Cut the skin and pith from 2 oranges, chop the flesh…

SPINACH BOWL 2 cups baby spinach, ½ avocado, 1 handful alfalfa sprouts, ½ capsicum, ½ grated carrot, ½ apple, 2 tbsp hummus, 25g edam KUMARA & SALAD Bake a kumara and serve with 1 cup lettuce, 100g tuna in spring water, ½ small red onion and ¼ cucumber RICE BOWL Chop ½ avocado and 1 egg through ½ cup cooked brown rice. Serve with salad FRITTATA Whisk 6 eggs and 1/3 cup milk, then add 40g spinach, 5-6 slices of bacon, ½ onion, 100g tomatoes and 350g boiled kumara. Bake at 190˚C for 10 minutes. Serves 4 TIP A frittata is a great way to use up leftovers; throw in sliced GF sausages, peas, sweetcorn, sliced steak, cheese... anything goes! CHICKEN & WALNUT SALAD Toss sliced cooked chicken with shredded…

Cheese & cauliflower pizza PREPARATION + COOKING TIME: 1 HOUR 1 medium cauliflower (650g), grated ½ cup grated tasty cheese ¼ cup grated parmesan 1 egg ¼ cup tomato passata 1 chorizo, thinly sliced 1 small red onion, finely sliced ¼ cup chargrilled capsicum strips 100g baby bocconcini, drained Basil leaves, to serve 1. Preheat oven to 200°C. Line a large pizza tray with baking paper. 2. Place the cauliflower in a microwave-safe bowl. Cover with plastic wrap and microwave on high for 8-10 minutes until very tender. Drain well in a fine sieve and squeeze out any excess moisture. 3. Transfer cauliflower to a bowl with cheeses and egg. Season to taste and mix well. Press mixture firmly onto over tray to make an even circle 1cm-thick. Bake for…

POSTURE Maintain an upright posture with your shoulders directly above your hips. The flotation belts worn during classes can make you more buoyant at the back than the front, which can throw out your posture if you don’t take care to stand up straight. BIG STEPS While ‘jogging’, imagine you’re stepping over a barrel then rolling it behind you – in other words, exaggerate the movement of your front knee with each step. HANDS-FREE Using your hands in a swimming motion to help propel you forward is technically cheating. Keep your fists clenched and let your legs do the work. SLOW LANE Choose the slowest lane. ‘Go, go, go’ types might struggle with this, but aqua jogging isn’t about moving fast. Focus on technique and make ‘slow and steady’ your…

 “It’s always sunny in Wellington.”When I tell my two Wellington friends that’s what I’m planning on calling this travel story, their faces darken. I’ve been to Wellington about 20 times in my life and on only two of those occasions was there bad weather. So in my mind, Wellington = sunny, easy, breezy weather. So it’s a surprise to me – and absolutely, positively no one else – when my Friday-night flight arrives to driving sideways rain and violent wind. I make it through in one piece, only to ride straight into a wall. Ryan is very understanding Luckily, my first port of call is Loretta, a Scandi-style eatery by the same foodie minds that created Floriditas. On this brisk night, the restaurant is high on hygge-style comforts and, with…

‘The triggers could be sadness, frustration or anger… quite often it’s loneliness’ Over the week I spent researching and writing this story about emotional eating, I consumed an entire bag of salt and vinegar potato chips and a small block of Lindt chocolate. I’d love to say it was in the name of research, but the truth is that reaching for high-fat, high-sugar food is a long-running pattern for me – which has nothing to do with my stomach and everything to do with my emotions (in this case: stress and feeling overwhelmed). If you can relate, take heart – research indicates many of us are in the same sugar-laden boat. American experts estimate that 75 per cent of overeating is caused by emotions, and research across the ditch found…

Keeping the balance I love to cook, and I like to make healthy home-made versions of my favourites. If I want something yummy, but want to be good, I lean toward bunless burgers. I use lettuce leaves from my garden as the ‘bun’, then add heaps of veges and some strong cheese, so I use less. My favourite indulgence would be something Italian. I’d live on bread and pasta if only my butt would allow. FINISH THESE SENTENCES When I’m feeling stressed, I know I need to… have some alone time and watch the Kardashians. Then I don’t need to think! The reason I get out of bed each morning is… to do my radio show. I enjoy working and keeping busy. I feel most comfortable when… wearing pencil skirts,…

‘I loved being in the gym and I still have that same mindset, but the boys are my focus’ Where once Jenny-May Clarkson might have arrived at her TVNZ workplace for this interview after an intensive sweat session, today, the former Silver Fern, netball coach and television presenter is fresh-faced, relaxed and very, very chilled. When asked if she’s been working out, she says, “I ain’t gonna sugar coat it, I’ve definitely been taking it easy.” That’s because these days, there’s a whole different kind of workout happening for Jenny-May. “Life’s good. I’ve been blessed with two boys,” says the first time mum of twins, Atawhai and Te Manahau, who’ve just turned one. “I’ve realised that for me right now it’s about exploring what each day and each week looks…

Australian fitness sensation Kayla Itsines has legions of fans at home and abroad, thanks to her Bikini Body Guide (BBG) ebooks and her workout app Sweat with Kayla. Thousands of women around the world have uploaded their before and after photos to her Instagram feed after using one of her programmes, and their popularity has meant the personal trainer from Adelaide is already a multi-millionaire at age 25. Last year she expanded her empire with the release of her first book The Bikini Body 28 Day Healthy Eating & Lifestyle Guide. Here she shares with Good Health Choices her tips for getting in great shape. ‘We all have such busy schedules, so make the most of the time you do have to work out’ Q Can you explain what having…

‘Manuka honey is a great antibacterial and can help with healing sores, clearing skin and reducing acid reflux’ Enjoy a bit of honey to satisfy that sweet tooth? It turns out you’re not alone. Experts have found residue of beeswax on pottery from the Stone Age, and it’s thought many cultures living in climates mild enough for bees to survive would have enjoyed the taste of honey – a rare sugar hit in prehistoric times. In Spain, rock paintings believed to be from as early as 6000 BC show people raiding honey from hives, and archaeologists have also found images of beehives in Egyptian tombs dating back to the 7th century BC. The Ancient Greeks and Romans enjoyed honey so much they would use it to make cakes as offerings…

Rainbow salad 1 corn cob 2 bunches spinach, stalks removed and chopped 1 beetroot, grated 2 carrots, grated 1 capsicum, finely sliced 1 avocado, sliced 1 cup baby rocket 1 handful mint and chives, finely chopped 150g shredded chicken 2 tbsp canned chickpeas, drained and rinsed 40g feta, crumbled Dressing 2 tbsp olive oil Juice of half a lemon Sea salt to taste 1. Microwave corn in its husk on high for 3 minutes. Leave to cool. 2. Toss the rest of the salad ingredients in a large bowl. 3. Place dressing ingredients in a screw-top jar and shake well to combine. 4. Remove husk from corn, slice off the kernels in strips and add to the salad. Dress salad and toss again to serve. SERVES 4 Grilled lamb with…

Lentil bolognaise with parmesan, basil & pine nuts For an easy after-work meal, cook the sauce in advance and keep it on hand in the freezer. Reheat it on the day, cook the pasta fresh and dinner is served! This is a rich and tasty meal that even the meat lovers in your family will enjoy. PREP TIME: 20 MINUTES. COOK TIME: 35 MINUTES. READY IN: 50 MINUTES LENTIL BOLOGNAISE 1 onion, finely diced 2 cloves garlic, minced 2 carrots, peeled and grated 2 stalks celery, finely diced 2 tbsp chopped oregano leaves ½ cup red wine ½ cup split red lentils ¼ cup tomato paste 2 x 400g cans chopped tomatoes 1-2 tsp brown sugar (optional) 2 tsp balsamic vinegar 2 tsp soy sauce ½ tsp salt 2 cups…

The great thing is you can pretty much stay active on any budget. There are many hiking trails in the immediate area Staying fit and keeping active is a huge part of the Los Angeles culture. Everyone, and I mean EVERYONE, is constantly striving to shed unwanted kilos or cure some sort of strange food intolerance or health issue. I moved to LA five months ago and without even hunting down ways to stay fit, they’ve kind of arrived on my doorstep. The great thing is you can pretty much stay active on any budget. Hiking is a popular pastime here and there are many trails in the immediate area. The hugely popular Runyon Canyon is located just behind the famed Hollywood Boulevard and you’ll find every man and his…

Before starting your postnatal core training workout, you need to get clearance from your doctor; it’s important for your stomach muscles to have moved back to their normal position before you start this workout. As a rule of thumb, start training after six weeks if you had a regular delivery, and 10 weeks if you had a C-section. SETS AND REPS: Start with two sets of eight to 10 repetitions and build up until you can do two sets of 15. PELVIC TILT MUSCLES: PELVIC FLOOR MUSCLES WHY DO IT? Activating the muscles of your pelvic floor forms the basis of your core strength and postnatal strength exercises. TECHNIQUE: • Lie on your back, with your knees bent and your feet flat on the ground. You should have a normal…

Proper breathing technique is crucial for optimal health and yet most of us aren’t getting it right – and by right I mean using diaphragmatic breathing (also known as horizontal breathing). Awareness of the importance of the breath is shared by many ancient warrior traditions, from Shaolin monks and yoga practitioners to special forces soldiers. They all use variations of these techniques to improve health, bring focus to the mind, control their physical responses and improve performance when under pressure. SO WHY AREN’T WE BREATHING PROPERLY? 1 We sit more than is healthy and normal for the human body. Often slouched over computers or desks, our lungs are squashed and it’s hard to push out our stomach or to fill the lower lobes of our lungs. 2 We’re often told…

EAT WITH AWARENESS Avoid distractions while eating – turn off the TV, put down your phone and focus on the experience of nourishing your body with food. “Pay attention to the smell, look, texture and flavour of the food, stopping when you’ve had enough instead of being uncomfortably full,” says Nikiforow. BOOST YOUR EQ When you feel an unpleasant emotion, take time to identify the exact emotion instead of rushing to bury it with food. “Some emotions we can do something about, such as loneliness,” says Koenig. “Others we can only go through, such as grieving for someone who has died. So we need to know whether we would be better off experiencing an emotion because it’s inescapable or taking action to respond to what it is telling us we…