Innholdsfortegnelse for August 2017 i Good Health Choices Magazine NZ

In our column from life coach Sarah Laurie this month, she talks about the power of putting pen to paper to help soothe our busy minds and reach a deeper feeling of wellbeing. As a writer, I can totally relate. Sometimes when I’m feeling overwhelmed, I’ll start scribbling away and let the thoughts pour out of me. Not only do I feel better afterwards, but once I’ve got things down on a page they suddenly seem to make a lot more sense. So what is this ‘word wizardry’? Well it’s science actually, according to Sarah. The process of writing (and that’s handwriting by the way, not typing) involves the transfer of information from our creative right brain to our logical left brain, helping us become less muddled and more solutions-oriented.…

Younger Kiwis are feeling the brunt of post-takeaways guilt, with three-quarters of those aged 18-24 and three in five of those aged 24-34 feeling some form of guilt after eating fast food. Clinical psychologist Dr Kumari Valentine says social media may play a part, as it influences people’s perception of what healthy is. “The challenge with social media use is that it creates a false sense of what is normal, expected, or healthy, and when our reality doesn’t match up to what we think we ‘should’ be eating, we feel guilty. It’s really important to listen to your own body and follow sensible nutritional advice that works for you,” she says.…

HOLIDAY DESTINATION? California, it’s an awesome place. I love the warm weather, but not too hot as I’m such a sweater! I’m constantly beading up on my top lip; it’s really unattractive. TV SHOW? House of Cards. I’ve only just got to season three so far, so I’m doing some catch-up. COMFORT FOOD? Nachos. You can’t go wrong with those. COFFEE ORDER? Almond milk piccolo. Like a true Aucklander! The piccolo is just a perfect amount. WORKOUT MUSIC? Folksy songs. Instead of intense stuff I like chilled music when I work out, The Lumineers sort of vibe. MAKEUP? I love Maybelline, and I also really like the foundation from Inika Organics. It’s really dewy, plus it’s all organic and cruelty-free. BOOK? I recently read Based on a True Story by…

‘It’s so easy to use being busy as an excuse, but it’s not. This year I’m like “just do it, be fit!”’ If there’s one thing reporter Brodie Kane won’t do, it’s give up on a challenge. Sporty since childhood, she’s tried her hand at everything from surf lifesaving and half marathons, to multisport endurance events, including the notoriously tough 243km Coast to Coast race across the South Island. Whether she’s taking part in the extreme sports she loves, or working up a sweat at the gym, she says it’s her competitive side that gets her through. “It’s the thought of failing that terrifies me. I would rather finish in tears or vomit than not finish something. You are your own harshest critic, and if I don’t feel like I’ve…

They may be among the smaller of the citrus family, but mandarins pack a punch of vitamins, minerals and nutrients. They’re rich in both vitamin C and vitamin B6, which helps to protect the immune system and is one of the building blocks needed to make ‘happy hormones’ serotonin and dopamine. Mandarins are also high in vitamin A, help protect against liver disease, hardened arteries and insulin resistance. Get some of this delicious fruit into your diet with an Asian-inspired mandarin chicken salad: Mandarin chicken salad with toasted almonds Combine 3 tbsp soy sauce, ½ tbsp grated ginger, 2 cloves, ½ tbsp brown sugar and ½ tsp sesame oil in a bowl. Add 2 boneless chicken breasts, halved and cut in thin slices, and toss to coat. Leave for 10-15…

Lamb madras curry There’s nothing better than a night in with good friends and a home-cooked curry. This one is really easy to make and lamb is a nice change from the usual chicken. 1½ tbsp coconut oil 2 onions, finely diced 3 tsp jarred garlic purée 3 tsp jarred ginger purée 120g madras spice paste 1.25kg lamb neck, trimmed of fat and then cut into 3cm chunks 250ml chicken stock – optional 100g cashew nuts 1 small cauliflower, florets only 125g ready-to-eat puy lentils 260g baby spinach Large bunch of coriander, roughly chopped 1. Melt the coconut oil in a large saucepan or casserole dish over medium to high heat. When it is hot, slide in the onions and fry, stirring regularly for 4 minutes, or until they start…

1 PASTA BAKE Have your bake and eat it with an almond milk-based cheesy sauce that’s light on calories. 2 BARISTA BLEND COFFEE Ask for Almond Breeze Barista Blend at cafés for a great-tasting dairy-free alternative. 3 TROPICAL SMOOTHIE Blend 1 cup fresh pineapple, one banana and 1 cup almond milk for a winter refresher. 4 CHOCOLATE PORRIDGE Add Almond Breeze Chocolate milk to your porridge oats for a delicious start to the day. 5 PUMPKIN SOUP Creamy but also low-fat and vegan, a pumpkin soup made with almond milk is an all-round winner. 6 CUSTARD Swap out dairy milk for Almond Breeze and you will get a custard that’s just as smooth and tasty as the regular version. 7 BAKING Use almond milk as an easy alternative in place…

Long gone are the days when eco-conscious beauty products were few and far between. People now want products that are intrinsically linked with their principles, which has led to a surge in clean, green, ethical ranges. But, as the billion-dollar industry continues to expand, so too does the complexity and ambiguity around labels. It can be difficult to discern what you think you’re buying from what you’re actually getting, so we ask the experts to help us decode the lingo. Signs of greenwashing often include buzzwords or deceptive visual aids ORGANIC VS NATURAL The rules and regulations surrounding the terms ‘organic’ and ‘natural’ are not as clear cut as you might think. ‘Natural’ and ‘organic’ make for some pretty alluring labels and it turns out these terms are completely unregulated…

I’m particularly taken aback by the diversity of this landscape; how quickly it changes, and the history Heading off on a camping holiday as the winter chill sets in isn’t an adventure for everyone. But we’re big fans of getting into the great outdoors, whatever the temperature. On our honeymoon, we camped around the South Island. When we road-tripped from LA to Canada, we camped. It’s no surprise then that we’ve equipped our off-road vehicle with a tent on the roof so whenever wanderlust hits we can… camp. It’s 6am and still pitch black outside as we pour coffee into our travel mugs, don our puffer jackets and bundle our puppy into the Jeep. We’re on a mission to reach Ninety Mile Beach in the Far North by the afternoon…

Q How did you get into acrobatics? Daniel: I was always creative; I wasn’t always co-ordinated though. I grew up doing martial arts and then that sort of drifted towards dance and performing arts. I went backpacking when I finished high school and I made my way to Las Vegas, and saw the Cirque du Soleil show O, and I was like ‘This is it, I’m going to do this’. I auditioned for [Australia’s] National Institute of Circus Arts’ bachelor programme and I made it in. I spent three years doing my bachelor degree – and the rest is history. Jessica: I started as a dancer, and my mum started teaching acrobatics soon after. So I competed in a discipline of gymnastics. I competed all the way until I was…

1 cup dried apricots 100g ground almonds ¼ cup sunflower seeds 2 tbsp desiccated coconut Grated zest of 1 orange 1 tbsp natural honey 3 tbsp coconut oil 2 tbsp water ¼ cup desiccated or thread coconut, for coating 1. Place apricots, ground almonds, sunflower seeds, coconut and orange zest in a food processor and process until the mixture is like fine crumbs. 2. Add honey, coconut oil and water, and pulse. 3. Roll tablespoons of the mixture into balls approximately 3cm in diameter. Roll in desiccated coconut to coat and chill in fridge for about 1 hour until firm. 4. Store bliss balls in a covered container in the fridge.…

Lemon rosemary chicken with balsamic mushrooms, cherry tomatoes and cauliflower ROASTED VEGETABLES 1 parsnip, scrubbed, ends trimmed, cut into quarters then sliced 1cm ¼ head cauliflower, cut into small florets and stalk roughly diced 1 tsp oil, for roasting ¼ tsp salt 125g cherry tomatoes 20g sunflower seeds 2 handfuls baby spinach leaves LEMON ROSEMARY CHICKEN 300g skinless, boneless chicken breast Zest and juice of ½ lemon 1 tsp finely chopped rosemary leaves ½ tsp olive oil ½-1 clove garlic, minced ¼ tsp salt BALSAMIC MUSHROOMS 1 tsp oil, for cooking (or use spray oil) 200g Swiss brown mushrooms, thinly sliced 2 tbsp balsamic vinegar 1 tsp soy sauce 2 tsp mustard (eg Dijon, wholegrain) TO SERVE ½ lemon, cut into wedges PREHEAT oven to 220°C. Line two oven trays…

‘I hate seeing people who are achieving great things but who never feel success because they are only concerned about fitting into this one aesthetic’ Shy, geeky, lanky, uncoordinated’ – these are all words personal trainer Nats Levi (37) uses to describe herself as a teenager. “I wouldn’t go running outside; I hated it as I didn’t want people to look at me,” she remembers. But these days, the Auckland-based fitness expert is the personal training manager at Les Mills Britomart, and you’ll find her teaching fitness classes, coaching clients, and helping people to feel healthier, happier, and more confident. Here, Nats shares some of the key lessons she’s learned from the fitness industry. 1 WORK AND LEARN AT YOUR OWN PACE I’m quite a slow processor, I like to think…

This Swedish way of life, pronounced lah-gom, is about things being ‘just enough’ or ‘just right’ – something that’s neither too much of one thing, nor too much of the other, but somewhere in-between. Finding balance is the key to this concept, which is embedded deep in the Swedish psyche. It permeates all aspects of life, from attitudes to health and exercise, to diet and socialising. The idea dates back to the Viking era, between the 8th and 11th centuries, when communal bowls of food and drink were passed around the table for everyone to take a fair share. It was important that each person take ‘just enough’ so everyone could have some. So along with the idea of balance in all things, there is also a conscious unselfishness about…

THERE’S VEGETARIANS, FLEXITARIANS AND FROM THE MORE UNUSUAL FILES, BREATHARIANS. AN ECUADORIAN AND AMERICAN HUSBAND AND WIFE AKAHI RICARDO AND CAMILA CASTELLO HAVE BARELY EATEN FOR THE PAST NINE YEARS, OTHER THAN A PIECE OF FRUIT OR VEGETABLE BROTH A FEW TIMES A WEEK. CASTELLO SAYS INSTEAD, THAT “HUMANS CAN EASILY BE WITHOUT FOOD – AS LONG AS THEY ARE CONNECTED TO THE ENERGY THAT EXISTS IN ALL THINGS AND THROUGH BREATHING.” NEEDLESS TO SAY THIS BIZARRE PRACTICE IS NOT RECOMMENDED BY MEDICAL PROFESSIONALS!…

‘I don’t ever count carbs and I know lots of healthy fat makes me feel great’ It’s safe to say the past couple of years have been a whirlwind for Matilda Rice. She’s quit a full-time job to become her own boss, she’s working on campaigns with Jockey and Colgate, is about to walk the Fashion Week runway in Jockey’s latest range, and her relationship with former Bachelor Art Green is stronger than ever. Life as Matilda can be a juggling act, and while taking the plunge into a career change might have been a major learning curve, she says one of the most important lessons of all has been working out what’s best for her health. In an age where food fads come and go and new exercise trends…

 Q What is your personal philosophy around eating well? ‘I’m showing people that they can train for just 20 minutes a day and rustle up tasty food in only 15 minutes’ A One of the things I always say when I’m asked about the secret to eating well – so much so it’s become a mantra of mine – is to prep like a boss! If you prep your meals and plan ahead, you are planning for success; you won’t be tempted to grab lunch or dinner on the go and make bad choices. Plus you can save loads of money by prepping your own meals! Q Do you have any tips for how we can make eating well a natural part of life rather than something that’s difficult to…

Growing like a weed beneath the ocean and on rocks all around New Zealand coastlines is one of the world’s most sustainable, nutritious food sources. Seaweed has been used for centuries in Asian cultures, not only for its unique salty, umami flavour but also because it is full of health benefits. In fact, just one serving of seaweed can provide our bodies with many key nutrients our modern-day diets severely lack. Seaweed is a good natural source of iodine – a critical nutrient that’s of particular importance for maintaining the health of the thyroid and hormones. Yet due to lifestyle and environmental factors, it is one of the most depleted nutrients in our diet today. Eating seaweed regularly is a way of ensuring you are getting iodine into your body.…

Love smoothies but also want a bit of texture? This delicious smoothie bowl from Reveal Yourself healthy food blogger Christina Leon is your one-stop solution! Even during the colder months, I love to start my day with a smoothie bowl. My Green Tropical Antioxidant version is packed full of goodness and nutrient-dense ingredients – just perfect to nourish the body, keeping you feeling healthy and well over the winter months. I always add a tablespoon of moringa leaf powder, one of my new favourite superfoods. The powder contains more than 90 nutrients, 46 antioxidants, 36 anti-inflammatory compounds and 18 amino acids. This vivid green powder is nature’s superpower food – and the best part? It’s rich in skin-loving vitamins, so it’s anti-ageing too. There is something so delicious about spooning…

Whether you’ve only just started running, you’re not sure you can give up your favourite gym workouts, or you feel like it’s time you stepped up to a more ambitious programme, we have a six-week training plan to get you going. 9 ways to 10k No matter what your level of fitness or your preferred approach to 10k training, there are some general guidelines that can help everyone have their best race. Here’s how to get off on the right foot. 1. Start training today It’s good to take a steady and sensible approach to training, but don’t let that turn into procrastination and put off training. If you really want to complete 10k in the next six weeks or more, then start with a gentle jog today! That will…

PRIZE INCLUDES: WE-AR: Yoga mat, $95. WELEDA: Arnica Massage Oil 100ml, $28.90; Arnica Sports Shower Gel, $20.90; Rose Tinted Lip Balm 10ml, $15.90; and Citrus Roll-on Deodorant, $15.90. OGX: Bamboo Fiber-Full Shampoo, $18.99; Bamboo Fiber-Full Conditioner, $18.99; Bamboo Fiber-Full Thickening Root Booster, $20.20; and Bamboo Fiber-Full Thickening Cream, $20.20. JOCKEY: Woman’s tank (in blue and striped), $26.95 each; woman’s boyleg (in blue and striped), $17.95 each; bikini (in blue and striped), $17.95 each; and crop top (in blue and striped), $22.95 each. TO BE IN TO WIN: Send your details to goodhealth@bauermedia.co.nz with‘Fit Kit 08’ in the subject line. Entries close August 31, 2017.…

LIVING HONEY A rich, luxurious cream formulated with Active Manuka Honey for its humectant properties, plus cupuacu and murumuru butters to nourish and condition skin. Deliciously scented (some claim it smells like cookies and cream!), it’s the ultimate all-over body treat. RRP $49. Available at participating stockists and online at livingnature.com. FEEL-GOOD SKIN Natural Instincts high-performance skincare range is formulated with the finest plant-derived anti-ageing ingredients, certified organic extracts and pure essential oils. Available in supermarkets, RRP from $10.99. CHOCOLATE ALMOND TREAT Chocolate Almond Breeze is a great-tasting, low-fat, dairy alternative. Try it cold, hot, on your porridge or added to baking – there are so many ways to enjoy it. And with only 100 calories per 250ml serving, it’s the ideal guilt-free treat! Available at Countdown, New World and…

SHOW YOURSELF SOME RESPECT You wouldn’t go around trash-talking a good friend, so why do you say such harsh things to yourself? Experts say a big part of developing the confidence to get what we want from this world is to show ourselves some kindness. It’s not naff to give yourself a word of encouragement or a positive pep talk; in fact it’s an important aspect of increasing overall happiness. Try incorporating some wellness-boosting habits too. “Self-care rituals are a vital part of wellbeing, and they can be as simple as taking the time to have a healthy breakfast, away from your phone or computer,” says Auckland-based life coach and owner of Blossom Life Coaching, Tracy Manu (pictured left). “Other things to look at could be getting out of the office…

 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. Briefly writing about a challenge you’re facing helps you make sense of it Many of us love journals. In fact, we love…

It might be perceived as an older person’s illness, but Adele Kinghan was fit, healthy, and had just turned 25 when she was diagnosed with bowel cancer. Bedridden after major surgery and aggressive chemotherapy, she started researching the principles of yoga, and soon discovered the mindset behind the ancient practice can be even more healing than the physical poses. Now 37, she teaches yoga to people from all walks of life, as well as some of the valuable life lessons she’s learned along the way. A life-changing diagnosis “Looking back, I can almost pinpoint to the day when I noticed my first tummy upset. I was nauseous on and off for a few years, and often really exhausted, but I always put it down to the usual things like studying…

Finding a balance Growing up in car-dependent southern California, I always struggled with my weight as a teenager. Then I became an exercise fiend and lost 20kg – but I probably pushed myself too hard in my 20s. In my 30s, injuries and other life events have taught me the best approach is actually to be kind and gentle with my body. There is value in mindfully resting. Confidence under pressure Mindfulness practice, being well rested and being prepared helps. I try to be myself and be totally honest in every situation. FAVOURITE MEAL I love to cook, though I rarely get time when Parliament is sitting. I have a few favourite meals, but oven-roasted salmon on top of a giant pile of kale, silverbeet or spinach, doused in half…