Innholdsfortegnelse for July 2017 i Good Health Choices Magazine NZ

My new ritual when I get home from work is to fill a hot water bottle and carry it round the house with me. Yes, I look silly and yes, my family make fun of me but it’s worth it to feel warm. My husband and I fundamentally disagree on heater use – he is from the ‘put on another jumper’ school of thought, whereas I like to live my whole life in an ambient temperature of 25 degrees. As you might have guessed, winter is not my season. Both my energy and my enthusiasm levels drop along with the mercury and it’s hard to keep motivated with fitness and healthy eating goals. If you’re anything like me, then this issue is going to be just the positive boost you…

We all know it’s important to eat a rainbow each day, and what better way to get your magenta than with a delicious serving of red cabbage? A beautiful, bright addition to any plate, it’s full of riboflavin, folate, calcium, magnesium, manganese, iron, potassium and vitamins C, A, E and K… need we go on? And if you want to know the physical benefits of those nutrients, think bone-strengthening, immunity-boosting and skin-protecting powers. So, how do you make it tasty? Go gentle on the cooking but don’t be afraid to boost the flavour with accompaniments, as in the following delicious and colourful salad. Warm red cabbage and bacon salad Fry up 2 coarsely chopped rashers of rindless bacon in a pan. Drain on a paper towel and then, in the…

If you feed it correctly, a healthy gut has the ability to regulate weight loss, reduce anxiety, and help you sleep Dr Michael Mosley has changed lives with his revolutionary approach to weight loss. The creator of the 5:2 diet – a programme that involves intermittent fasting – he also helped many reverse type-2 diabetes with his 8-Week Blood Sugar Diet. Now the dad-of-four, who lost 10kg and overcame his own diabetes by practising what he preaches, has launched another eating programme, this time focusing on the gut. It’s a part of the body that the host of acclaimed TV series Trust Me, I’m A Doctor has become fascinated with – to the point that five years ago he swallowed a tiny camera to explore it. Since then Mosley has…

Cauliflower and leek frittata Something magical happens when cauliflower and leek are slowly sautéed together; they soften and caramelise into a wonderful marriage of sweet, wintry flavours. These days I rarely make potato frittata, preferring this version, but if you have leftover cooked potato, kumara or pumpkin, it could replace the cauliflower. Grated carrot, broccoli, silverbeet and kale can also be used. 2 tbsp ghee or olive oil 1 large leek, thinly sliced, green leaves included 1 small cauliflower head (approx 1kg), cut into florets Salt and cracked pepper 6 free-range eggs ½ cup / 125ml cream or coconut cream Approx ½ cup grated Cheddar cheese (optional) Smoky Tamari Seeds (see below) 1. Preheat oven to 190°C. 2. Heat a heavy-based, oven-safe frying pan (preferably cast-iron) over a low/ moderate…

Basically, it’s all about massaging specific parts of the body and easing out the knots that form in tight muscles. It has the advantage over a sports massage in that you can tell exactly where those knots are by how it feels as you’re doing it. WHY IT’S GOOD FOR YOU: It’s lauded for its ability to help with recovery after a workout but it’s also great for prepping before one too. The rolling motion improves circulation, breaks down the knots in muscles that can limit range of motion and preps muscles for stretching. A study in The Journal of Strength & Conditioning Research found that rolling out for just a minute can improve your range of motion. As a rule of thumb, it should be uncomfortable, but not unbearable,…

Treatment options have come a long way and new Women’s REGAINE® Foam is a major advancement in the fight against hair thinning and hair loss. It is the first and only clinically proven foam that helps to regrow hair for women† . With the active ingredient Minoxidil, new Women’s REGAINE® Foam targets inactive hair follicles, encourages hair to grow and extends the period of growth for each hair. While it looks like a styling mousse, Women’s REGAINE® is actually a topical foam which reactivates resting hair follicles and helps regrow hair. In fact, this hair regrowth treatment has been formulated after years of research and can start to deliver results in as little as 12 weeks. In fact, 80% of women who participated in clinical studies increased their hair count…

‘I think so many good things have come out of what I’ve gone through, I don’t know if I would change it’ ‘Small things used to get me down… But now, all those things aren’t even a factor’ She lost her leg – and almost her life – to bone cancer, but Jess Quinn isn’t one to dwell on negatives. The 24-year-old social media star is busy carving out a new career online, inspiring a league of followers through her popular Instagram account, working as a brand ambassador for Clinique, and preparing to launch a wellness blog. Jess chatted to Good Health Choices about the life lessons she’s learned so far. Never give up Auckland-based Jess was nine years old when she fractured her femur. Despite surgery to put metal rods in her thigh, followed by…

Compelling research demonstrates that most wellness practices are critical, if not essential, in reducing stress, improving mental health, increasing our capacity and ensuring our body works at its best. Yet as a society, we haven’t been successful in adopting these practices – perhaps because we don’t believe they are robust enough. Or maybe we don’t understand the science behind them? Whatever the reason, we are seeing a growing divide between the rich information we have at our fingertips, and the health and wellness of our community. So we’ve created a month-by-month Wellness programme that takes you through the essentials of a truly healthy, vibrant life. Spread the word.…

A HINT OF COLOUR Certified 100% natural, Weleda Tinted Lip Balms smooth and soften the lips, highlighting their beauty with a hint of colour. The light, creamy texture leaves a subtle sheen with a gentle scent of rose and vanilla. These lip balms are suitable for sensitive skin and vegans. Available from pharmacies and health stores. RRP $15.90.weleda.co.nz. COMFORT LEVEL Ziera’s new Flex range is cushioned and shock absorbing. The new Soft Journey footbed features a stabilising cradle and contouring for heel cupping, arch and metatarsal support. The range comes in a selection of colours and three athleisure styles that can simply be thrown in the washing machine. RRP $149.95. Shop at zierashoes.com . KEEP IT PURE Pura is an on-bench system that filters all chemicals, pathogens…

BEST NATURAL BEAUTY PRODUCT: Linden Leaves Memories Body Oil $59.99 As well as looking beautiful, this body oil feels and smells divine. It’s enriched with vitamin E and luxurious oils that leave skin glowing and nourished. BEST SCRUB: Weleda Birch Body Scrub, $20.90 If you want smooth skin without needing to use a sandpaper-like scrub then this one’s for you! The natural beeswax pearls help improve skin tone and appearance. BEST FOUNDATION: Shiseido Synchro Skin Lasting Liquid Foundation SPF 20, $69 I always look for a foundation with a natural finish that enhances my complexion. It’s silky and seamless like you’re wearing nothing at all yet it provides plenty of coverage! BEST HIGHLIGHTER: MAC Cosmetics Extra Dimension Skinfinish, $64 I’m all about that lit-from-within glow. This liquid-powder highlighter gives a…

‘I simply can’t do what I used to, so instead of getting angry, upset or frustrated, I just had to find another way to make it work’ ‘It’s a slow recovery process and you just have to listen to your body’ Feeling unfit and carrying a few extra kilos is tough for most of us, but when you’ve built a career around a passion for being in peak condition, it’s especially hard. So it’s perhaps no wonder health guru Lee-Anne Wann felt a little disconcerted when earlier this year she had a wardrobe of clothes that didn’t fit and she couldn’t even go for a walk without almost passing out. The new mum had every excuse – a month after giving birth to daughter Lexi, she was sleep-deprived, exhausted and…

‘I found the most important thing is to ask yourself “what will make me feel better?”’ When Danijela Unkovich started getting frequent painful headaches, she thought her busy schedule, combined with stress from studying nutrition and physiology at uni, was to blame. But after a lengthy process of doctors’ visits and tests, she was finally given an explanation for the ongoing agony that was becoming part of her everyday life – an often misunderstood and disabling condition called persistent daily headache syndrome. “It’s characterised by an unremitting, tension-type headache in the forehead, like a headache that never goes away,” she explains. “The prospect of enduring a never-ending headache was frightening. Pain conditions are so difficult, they very quickly wear you down, and it was a bumpy road for a very…

Chromium is vital for proper insulin action, helping with uptake of glucose Q What is chromium? A Chromium is an essential nutrient that humans require in trace amounts and that is known to enhance the action of insulin in the body. Because insulin controls where you store fat after you’ve eaten, having a good level of chromium can help to ensure you’re not storing more fat than you need. Insulin is also vital for the metabolism of protein and fats. Research from the University of Maryland found when people took chromium, their metabolism worked even more efficiently, resulting in a leaner body and stronger muscles. Nutirtionist Sarah Flower says, “Chromium is vital for proper insulin action, helping with the uptake of glucose into cells, and therefore helping you on your…

Dr Michael Mosley is unequivocal about the importance of getting your body moving. “It’s really early days in terms of the impact of exercise on your gut, but without a doubt it’s an absolutely critical part of maintaining a healthy diet,” he says. He particularly extols the benefits of HIIT – high-intensity interval training: “There’s another big paper coming out about it, but the benefits have become overwhelming clear.” MOSLEY’S TOP TIPS FOR EXERCISE ARE: Build muscle: Ensure you do resistance training such as squats, lunges, press ups, bicep curls, etc. Get your heart rate up with HIIT: Build exertion into your exercise, whether that’s including a short sprint in your jog, or simply running up a flight of stairs. Reduce the time you spend sitting: So if you want…

Greek-spiced lamb cakes with cucumber, tomato and radish salad GREEK-SPICED LAMB CAKES 250g lean ground lamb mince ¼ brown onion, finely diced 1½ tsp lamb spice mix (see recipe opposite) 1 clove garlic, minced ¼ cup wholemeal breadcrumbs 1 tbsp ground LSA (store-bought; or use 10g further wholemeal breadcrumbs) ½ tsp salt 1 tbsp finely chopped parsley leaves ½ egg, lightly whisked 1 tsp oil, to coat (or use spray oil) VINAIGRETTE ¼ tsp salt ¼ tsp mustard (eg Dijon, wholegrain) Juice of ½ lemon CUCUMBER, TOMATO AND RADISH SALAD ½ capsicum ½ Lebanese cucumber 1 tomato 1-2 radishes 1 tbsp parsley leaves and stalks 2 tbsp mint leaves ½ x 400g can cannellini beans, drained and rinsed TO SERVE 75g unsweetened, low-fat, plain yoghurt ½ lemon, cut into wedges (optional)…

Skipping needn’t be confined to playground memories. It’s an incredibly efficient and versatile workout and has a plethora of health benefits including fat loss, aerobic fitness and stronger bones. Here personal trainer Lisa-Jane Holmes shares some exercises you can try. Before you start, warm up with a couple of minutes of brisk walking. You can also do a few gentle forward-and-backward arm and leg swings to mobilise your joints before you launch into the skipping workout. If you do our routine every other day for two weeks you’ll be enjoying all-over fitness – and blasting calories in the process! WORKOUT 1 THE CLASSIC SKIP The traditional two-legged jump over the rope is most people’s ‘go-to’ move when it comes to skipping. Just swing the rope forward and hop over it…

I have to admit I’m not where I envisioned I’d be, but that’s because I had unrealistic, silly goals. At first, my plan was I didn’t want to have a belly anymore, but somewhere along the way I decided I wanted to be thin and very fit-looking. Now I’m back to my original goal, as I realise I’m just happy my jeans are no longer cutting into my tummy! I could probably get down to a size eight but then I wouldn’t be enjoying my food and that’s not what I want. It’s not like the things I want to eat are terrible; it’s more that every now and then I’d like to have a baguette or a piece of cake. By eating those things when I want them I’m…

Let’s start on the inside, because all the good habits in the world won’t change our life if our thoughts aren’t good. ‘Think positive’ may sound like lightweight advice during challenging times, but neuroscientists can show us otherwise. Positive and negative thinking each cause stimulation in different regions of the brain, and therefore affect how we live. Are we slow learners? For centuries, people have been theorising about the benefits of positive thinking. These theories have sat within the realms of religion, spirituality and self-help. Entire philosophies have evolved and best-selling books have been written on the basis of these theories. However, unless we specifically subscribe to these schools of thought, many of us cast them aside as being too ethereal or unsubstantial. The science behind positive and negative thinking…

Dr Phillippa Diedrichs is an associate professor at the Centre for Appearance Research, University of West England and a consultant on the Dove Self-Esteem Project. She explains what we can do both for ourselves and for the next generation. ‘Girls who see themselves as overweight – irrespective of what their body weight is – perform worse in terms of their grades’ Have you heard of the phrase ‘normative discontent’? It’s the term researchers are now using to describe the fact that it’s more common than not for women to feel unhappy about their looks. That’s right, feeling sub-standard is our normal state of being. And many women and girls reported these feelings were enough to see them opting out of important life activities, such as engaging with friends. So what…

We were met by a private driver who greeted us with a freshly squeezed green juice In recent years there’s been a new tribe of travellers flocking to the stunning shores of Bali. Looking for more than just a beach holiday, they come seeking health, wellness and renewed vitality. In response to this, yoga and health retreats are popping up throughout the country, as well as hotel chains and resorts offering amazing world-class spas, healthier food options and an array of yoga and fitness classes. It was my personal need to restore that first brought me to Bali two years ago. During seven days of yoga and wellness at the Escape Haven retreat, I fell in love with this beautiful and exotic paradise. So when my husband suggested a family…

We’re not ready to give up on the smoothie bowl craze just yet, and this berry smoothie bowl is rich in vitamin C, low in calories and will keep you satisfied for longer. Plus, it only takes five minutes to prepare, so it’s the perfect way to start a busy day. This recipe uses berries, granola and seeds for the topping – but this versatile bowl goes well with most fruits, so the possibilities are endless. BASE: 1 cup almond milk ½ frozen banana 1 cup frozen mixed berries 1 tbsp low-fat Greek yoghurt (leave yoghurt out if you’re dairy-free) TOPPINGS: 2 tbsp granola 1 tsp pepita seeds + extra frozen berries Blend together the almond milk, frozen banana, frozen berries and low-fat Greek yoghurt (if using) until smooth. Pour…

Five recovery superfoods APPLE CIDER VINEGAR: It’s massive for me; it’s a great probiotic, immune booster and fat burner. I drink it with sparkling water. CHIA SEEDS: I use them for boosting energy and keeping me hydrated when I don’t have a chance to drink as much water as I can, because they’re hydrophilic. PROTEINS: I regularly go to chicken and salmon; easy foods like chicken drumsticks and wings just cooked as snacks. Protein is good for keeping me feeling fuller, I don’t feel bloated and I don’t get cravings. DARK CHOCOLATE: It’s massively therapeutic and medicinal. It’s great for cardiovascular protection, and it’s massive because of the polyphenols and antioxidants. BUTTER: I love putting butter into foods, just to balance out the nutrient profile. And natural butter is a…

Incorporate more wallet-friendly staples like chickpeas and lentils to meals, which are not only a good source of plant-based protein, but also great for bulking up dishes. If I’m making pasta for dinner, I might halve the amount of mincemeat and add 1-2 tins of brown lentils – they pick up the flavours really well and are quite neutral tasting, so you hardly notice the difference. It also works for cottage pie or lasagne. Frozen veges are just as good as fresh, as they’re frozen soon after they are picked and retain a high level of nutrients. Plus they’re easy to cook, and a great option when you can’t access certain foods due to the season. Keep your fridge and freezer clutter-free. This makes it easier to keep tabs on…

1 Enjoy it in seafood Oysters and mussels have been found to be among the most reliable sources of chromium, containing 32mcg and 31mcg respectively in a typical serving. It’s recommended we have a minimum of 25-35 mcg per day but some doctors recommend having around 200mcg. 2 Feast on veg Broccoli is one of the richest plant sources of chromium, with up to half your daily needs in a large serving spoon. It’s especially beneficial if you steam vegetables or eat them raw, as this preserves the nutritional content. For a chromium-rich salad, combine a big handful of spinach, a generous serving of green beans and a handful of tomatoes. 3 Eat bread and drink beer! Brewer’s yeast is a good natural source of chromium. If your bread is…

Falafel 1 x 410g can of chickpeas, drained and rinsed 1 medium onion, finely chopped 3-4 garlic cloves, crushed 2 tbsp chopped fresh parsley 1 tsp ground coriander ¾ tsp ground cumin ½ tsp salt 2 tbsp oatmeal flour A little oil 1. Blend the chickpeas, onion, garlic, parsley, coriander and cumin. Season. Add the flour and combine well. Shape mixture into small balls and slightly flatten. Heat a panini or sandwich press. Oil the press slightly and put the falafels into the press. Cook until heated through. 2. Serve with warm wholemeal pita pockets; hummus; and yoghurt, mint and cucumber dip. SERVES 4 Fish with garlic kumara mash and lemon spinach 4 kumara (large, unpeeled) 2 tbsp olive oil 4 x 125g white fish fillets, skin on 2 lemons…

1 Jump out of bed and just go. The longer you think about your workout the less likely you are to actually do it, say researchers at Canada’s University of Alberta. 2 If it’s windy, head out into the wind – this will mean the wind is behind you on the way back, giving you a lift when you’re a bit tired. 3 Make a playlist of old tunes. Experiencing nostalgia actually makes us feel warmer, says a study at the University of Southampton. 4 Invest in some proper workout clothes. Fabrics that wick sweat away from the skin will leave you warmer than cotton, which holds fluid. It’s also good to wear layers that you can add or remove as needed. 5 Come up with a plan B: If…

If toning is your goal, try these moves to strengthen and shape the arms, legs, shoulders and glutes. Here, personal trainer Lee-Anne Wann takes some tried and true exercises and adds a simple twist, which not only helps to boost the burn factor, but also ensures you switch on the right muscles to make your workout more effective. Each exercise can be modified to suit your skill level, you can work at your own pace at home and, best of all, the only equipment you need for this wallet-friendly workout is a solid chair. Get moving! WORKOUT 1 THE NO-DIP TRICEPS An oldie but a goodie, the tricep dip works the back of the arms – and let’s face it ladies, a lot of us want to tone that area!…

LAGOM This word comes from Sweden and there are at least eight books based on the premise coming out this year! Lagom means ‘not too little, not too much’ and it’s suggested we apply it to everything in life – from eating to spending. So it’s okay to have a piece of cake every day (as many Swedes do) but it’s only a very, very small one. Ditto alcohol – it’s not bad to have a drink every day, but one small glass is enough. PINK NOISE You’ll have heard of white noise, which helps screen out background sounds and aids sleep. Pink noise is a similar idea but uses a slightly different frequency which experts say is more relaxing. It’s creating a buzz as a new study reveals it…

Write a daily list of what is good at the moment. When you’re under pressure it can be difficult to think about what’s working well. Bullet point a list each morning – this will help you feel more optimistic, and when you turn your attention to the list frequently during the day, it will assist you to be more solutions-oriented as you handle the challenges. Engage in positive conversations and steer clear of gossip. Complaining about situations, and gossiping about others is an emotional drain. Be aware of the conversations you have with others and do what you can to keep them positive and solutions-oriented. Actively choose your thoughts, instead of letting them occur out of habit. Remember – your brain looks for patterns. So if you have been stressed,…

• Take a trip back in time: look at pictures of yourself from a few years ago that you like. You may find that although you were dissatisfied with your body at the time, you now realise you look fine. • Reconnect with your body by putting on your favourite music and dancing around. Feeling how alive your body is from the inside can be really uplifting. • Replace the negative with the positive. Take a body inventory and for every negative word that you usually speak, think of a replacement statement that is positive. • Tell your friends you’re bored of body talk. Be on red alert next time you meet up with a friend. If she starts any fat talk, tackle the issue head on. For example, say:…

Cheerful people understand that happiness requires venturing out of their comfort zone The pursuit of happiness is a deep-rooted urge in our society. It’s more widely desired than being rich, according to a study from the University of Virginia. This could be because happiness not only makes you feel great, it’s linked to other benefits such as a stronger immune system and healthier relationships, too. Experts have identified five traits of happy people and it appears they engage in a wide range of whole-hearted and generous habits. Maybe you’re doing them already, but if not, why not try a few out? We’ve got practical tips to get you started. OPEN UP Happy folk tend to be open about themselves. According to a study by the University of New South Wales,…

Hunger game The hardest part about being on Survivor was the hunger. I was starving from day one. I knew it’d be tough but not that tough. It’s easy to forget the game was not just a strategic mental battle but physically we are pushed to the extreme. Hunger, lack of sleep, difficult challenges and the conditions are so harsh. SLOWING THE PACE It’s very important for me to keep in shape as performing is my life. As well as running I enjoy yoga and Pilates. Performing is always high energy, so it’s nice to come back down from the buzz, clear my mind and keep my body conditioned. My dream day would be… I’m torn between lying in the sun with a good book on a beach in Asia…