Innholdsfortegnelse for October 2017 i Good Health Choices Magazine NZ

What do you do when times get tough and life starts feeling less like a rollercoaster and more like a concrete mixer? We all have our strategies for getting through rough days or rubbish weeks, and although the experts have lots of advice on how to cope, what works best varies very much from one person to the next. I love hearing about what other people do when the chips are down – I find it not only inspiring but also a gentle reminder that everyone hits the skids sometimes and one thing we don’t need to feel is alone in our troubles. In this issue, there are some heartening stories about women who have moved through difficult times or discovered their inner strength in interesting and unpredictable ways. On…

She may have spent years developing a loyal online following and a strong social media brand, but it was one Facebook post in particular that signalled a turning point for Makaia Carr. The post featured two side-by-side photos of the fitness fan, but this wasn’t your usual ‘before and after’picture. In this version, the ‘after’image showed Makaia almost 20kg heavier, but with a bright smile and sense of positivity that was a world apart from the photo of her slimmer self. In the most public of forums, she vowed to never again promote diets and weight loss, to love the skin she’s in, and to make her mental health a priority. And judging by the response, the sentiment struck a chord with New Zealand women. “The ‘before and after’ post…

‘Once you adopt it and find all these benefits, you just know it’s something pretty powerful, but also pretty simple’ ‘I feel better now than I did as a teenager. Every year I feel better, stronger, clearer and more energetic’ With his sparkling blue eyes, lean physique and almost tangible enthusiasm as he recounts a recent surf in Raglan, celebrity chef Pete Evans appears the embodiment of good health. And at the age of 44, the dad of two is adamant he’s in his best shape ever. Having spent most of his life suffering from digestive problems, sinus issues and skin complaints, the wellbeing warrior is now not only free from these deep-seated ailments, he has more energy than he did in his younger years. “I feel better now than I did as…

‘Not only is it incredibly frustrating if we don’t get enough sleep, it can also greatly impact our waking hours ’ Sleep. It’s something that should come naturally. Yet for many of us, trying to get to sleep – and stay asleep – is like trying to catch a tiger by the tail! This is a real problem, because not only is it incredibly frustrating if we don’t get enough sleep, it can also greatly impact our waking hours. The ideal amount is between seven and nine hours. Research shows that adults who get fewer than seven hours’ sleep are impacted in the following ways: • It reduces your energy and your resilience to stress • It makes it difficult for you to concentrate and remember things • It hinders…

Pineapples take 18 months to grow before harvesting, but they’re a treat worth waiting for. An excellent source of vitamin C, they also contain bromelain, an enzyme that has anti-inflammatory properties and helps with digestion. As well as being a rich source of fibre and antioxidants, they’re packed with manganese, which is essential for strong bones. They also contain high amounts of thiamine, an energy-boosting B vitamin. When it comes to picking the best pineapple on the shelf, don’t worry about the colour – it’s an indication of where the fruit is grown, not how ripe it is. In fact, pineapples don’t continue to ripen after they’ve been harvested, so you can enjoy this sweet treat as soon as you like. Aim to choose pineapples that are sustainably grown; look…

In their book Everyday Strength, cancer survivors Sam Mannering and Karen McMillan share practical tips and recipes to help those going through treatment. But regardless of whether or not you face illness, these delicious, energy-giving meals are perfect for keeping you and your loved ones nourished and at the top of your game. Salad of pumpkin, lentils, cauliflower and hazelnuts ½ pumpkin, peeled and deseeded 1 small cauliflower Sea salt and black pepper Olive oil 400g green or puy lentils Handful of bean sprouts ½ cup hazelnuts, toasted and roughly chopped Large handful of rocket PREHEAT the oven to 180ºC. 1. Chop the pumpkin into 3-4cm chunks. Remove the stem and leaves from the cauliflower and cut it into florets. Combine both on a roasting tray with salt and pepper…

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At the Bohol Biodiversity Complex you can learn to identify different species of trees and get the blood pumping by planting your own tree while making the planet a little greener. Hire a mountain bike and ride through the local villages of Loboc and Loay, through rice paddies and mountainous terrain. Tours are tailored for all abilities. Explore an underground world and subterranean pools decorated with massive stalactite and stalagmites when you go caving at Danao Adventure Park. Walk around the Ermitra Ruins where, under the shadow of an old stone-walled cemetery, a crumbling burial ground holds the secrets of the town’s Spanish history. Hire a trusty steed at Ubay Horseback Riding, where you can gallop around the farm. Lunch is included in the price.…

‘Research has shown that adult acne is more prevalent in women who work in high-pressure, professional roles’ Never mind ageing, it turns out that as adult women, we’re not only having to deal with fine lines and wrinkles, but acne too. It may be synonymous with backpacks and braces, but acne is all too common for women in their 20s, 30s and beyond. WHO SUFFERS FROM ACNE? Acne is the leading skin complaint dermatologists observe in New Zealand. It affects many of us at some stage in our lives, particularly during adolescence but frequently well into adulthood. The acne spectrum is vast, varying in scale from mild to severe and distinguishable by the types of pimples present, from sporadic pustular breakouts to recurrent and painful cystic lesions that require more…

Recent studies have shown very few women say they feel confident and happy with their bodies. “If we’re at war with our body, we suffer a deep sense of alienation and disconnection from ourselves and others,” says soul-centred psychotherapist and eating-psychology specialist Jodie Gale. “This then impacts all our relationships and areas of our lives.” Body confidence can be elusive for many people because they’re searching in all the wrong places, she adds. “Women are dieting, ‘clean eating’, or engaging in excessive exercise or plastic surgery,” says Jodie. “However, the search for body confidence is an inward journey, not an external one. It’s about having a good relationship between body, feelings, mind and soul.” Here are eight ways to begin your journey to self-love today. 1 BEFRIEND YOUR BODY Start…

What advice would you give your 16-year-old self? Worry gets you nowhere. This too shall pass. Floss. And you are freaking awesome! If you could have one superpower, it would be… I already have one: the power of finding a carpark! Best holiday you’ve ever been on? Tokyo, Ibiza, London and New York all in one go. What books are next on your reading list? Oh man, my friend just sent me an article titled ‘How To Find A Quality Man’. Ha, I think I need to read this. What’s your favourite childhood memory? Sleeping in the back seat of the car with my brother and two sisters covered in a silky pink blanket. I feel most energised when… I’ve ticked all the boxes I’d set myself for the day.…

SHOWING THE LOVE Loving your magazine; I’ve been reading it for a while now. Love the recipes, especially this month’s. Thanks to Christina Leon for the tahini cookies; love them and they’re so easy to make. Tanya FINDING SATISFACTION Just wanted to write in and say thank you for your article about intuitive eating. As a fitness professional, I often find it hard to talk about eating with my clients as they’ve learned that when you eat you must finish feeling full or it’s just not satisfying. Even when my clients are eating all the right foods, they feel unsatisfied because they’re depriving themselves of what they really want and still not losing weight because their portions are completely out of control. Mindful eating brings a sense of calm and…

FOCUS ON LOVE AND ACCEPTANCE. Once we love and accept who we are, we start making better choices for ourselves. It will come down to going for a walk instead of sitting on the couch, or eating good food instead of pigging out on sausage rolls. Prioritise your mental and emotional health – always. FIND AN EXERCISE THAT WORKS FOR YOU. Find what being active means for you, and what fits into your lifestyle, budget and tastes. That way you will stick at it. I don’t enjoy yoga, so Pilates gives me that ‘mental focus’ side of things. THINK ABOUT YOUR ALCOHOL USE. I would encourage people to try an alcohol-free period. I did it for about six months and it was huge for changing bad habits, plus I had…

 “If people choose to buy the books or follow me on social media, then they’ll get recipes. But I’m just the same kid from the Gold Coast who likes to surf and cook beautiful food – that’s it.” ‘I spent 35years damaging my body with the foods I was eating. But I’ve got no regrets – it’s all part of the journey’ SEA CHANGE Although Pete maintains he’s “always been interested in health and nutrition”, his current role as a wellbeing guru is quite a leap from where the former Weight Watchers ambassador began. As a teen “eating rice bubbles and milk”, he began his career in fast food restaurants. He went on to run numerous eateries, including an award-winning pizza restaurant, and even toyed briefly with veganism – the…

• Don’t drink caffeine after 3:30pm. In fact, make the cut off as early as possible, 9am if you can as it can last in your system for up to 12 hours. • Avoid alcohol at night. • Eat a light meal early in the evening. • Avoid chocolate after dinner. • Turn off your electronic devices at night – the blue light affects your sleep by reducing your production of melatonin. • Lower the lights. • Make sure your bedding is comfortable. • Ensure your bedroom isn’t too warm and stuffy. • Read a book or do some gentle breathing exercises in bed. • Take magnesium (everybody’s favourite ‘go-to’sleep remedy). • Go to bed at the same time every night and get up at the same time every morning.…

Named for calx – the Latin word for lime – and first discovered more than 200 years ago in 1808, these days calcium is most readily associated with milk and healthy bones. But calcium supports so much more than our skeletons, and a wide variety of foods are rich in this vital mineral. We talk with naturopath and nutritionist Janella Purcell about how much calcium we need and how to ensure our diet is full of the right foods to keep us fit, healthy and strong. We already know calcium is important for bone health. What are some of the other benefits? It can assist in the prevention of cramps, cancer and osteoporosis, as well as helping with blood clotting – and low-fat dairy sources can help break down fat.…

Pan-fried salmon with Thai cucumber salad You may have noticed a theme running through this book that has little to do with low carb, healthy fat. I’m referring to the notion that you can have just a few ingredients on your plate and that's all you need for a beautiful, nutritious meal. And that is exactly what we have here. 2 tbsp coconut oil or good-quality animal fat, melted 4 × 160g salmon fillets, skin on Sea salt DRESSING 2 garlic cloves, finely chopped 3 tbsp lime juice 1 tbsp fish sauce ½ tsp ground coriander ½ tsp coconut sugar 1 tbsp extra-virgin olive oil THAI CUCUMBER SALAD 3-4 Lebanese cucumbers, cut into 1.5cm dice 1/3 red onion, finely diced 1 large handful of mint leaves, torn 1 large handful…

YOU MIGHT PICTURE FANCY MACHINES OR TRENDY GYMS, BUT WHAT IF A WORKOUT WAS SIMPLY A WAY TO HELP MAKE DAILY LIFE EASIER? From taking the stairs at work to lugging groceries, it all requires a healthy body to keep you moving. That’s where functional fitness comes in – it’s training that focuses on the muscles we use for everyday tasks. Here, we look at some of the best moves for everyday fitness. SQUAT WITH OVERHEAD LIFT It might feel like your arms are doing all the work, but strong back, leg and glute muscles are key to a powerful lift, whether you’re carrying kids or shifting boxes. Start with your feet slightly wider than hip-width, while holding a light weight in front of you with both hands. Squat down,…

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1. Personalisation: The idea that you’re at fault. 2. Pervasiveness: The belief that an event will affect all areas of your life. 3. Permanence: The thought that the effect of the event will be lifelong. Taking a more optimistic explanatory approach (understanding you may not be to blame; seeing the event as confined to a distinct area of life; recognising the setback is temporary) will help you bounce back and can have implications for your long-term success. As Seligman says, “While you can’t control your experiences, you can control your explanations.”…

HOLISTIC APPROACH Although studies have found no direct link between acne and lifestyle, experts recommend a holistic approach to the skin disease. “There is some evidence that a low glycaemic index diet (low in carbs and sugars) and high fish intake have beneficial effects and reduce the incidence of acne,” says Dr Yiasemides. Caroline Parker agrees, suggesting that sufferers reduce their intake of high glycaemic carbohydrates like white bread, rice and potatoes. Elevated stress has been known to intensify acne further – try employing stress management techniques. Parker suggests yoga, meditation or breathing exercises to help calm the mind, as well as a minimum of eight hours sleep each night. TOPICAL TREATMENT Emergency spot treatments serve a purpose but won’t work miracles. You must cleanse, exfoliate and moisturise regularly with…

The World Health Organisation has listed stress as the health epidemic of the 21st century. The impact it has on our body makes it a catalyst for anxiety, panic attacks, depression and chronic diseases such as cancer. We’re being taught ways to manage it better, yet we can see from the statistics that they’re not working: globally, stress and depression rates are on the rise. It’s hard to believe that one of the key factors is the way we breathe. It’s this we need to be taught. The best way to understand the critical nature of breath is to first understand the basics of the brain. The two brain states: Rest and digest The state whereby each of our biological systems (our digestive, reproductive, immune, endocrine, respiratory, executive and others)…

When I first heard about people giving up sugar, I thought it sounded ridiculous. How could anyone quit sugar? What a crock! I hadn’t really thought much about it until someone at work brought in a copy of Sarah Wilson’s book I Quit Sugar and I read it from cover to cover. I was so drawn in by it and it all made so much sense to me. I looked at the labels on the food in my pantry and thought, ‘This stuff is in everything!’ So I opened the cupboards and got rid of everything – my sons were horrified! I put it all in a big box and gave it to family. The I Quit Sugar book has an eight- week detox programme, and I went through it…

THIS MONTH ONLINE You showed your support for a woman unfairly dismissed from her job and loved our catch-up with Toni Street. Pinterest You can find us on Pinterest by searching for Good Health Magazine. If you’re not getting your eight hours of shut-eye, check out our tips on page 28 to see what you need to do to make sure you’re having enough beauty sleep. I’ll be there for you, coz you’re there for me too… Still friends with your school buddies? Find out what the benefits are from having long-term friends on page 10 . Instagram Follow us: @goodhealthnz & with the hashtag #goodhealthnz. @le_texture_cafe Refreshing afternoon break for both mind and body. Trying the berry smoothie from the #springshapeup @goodhealthnz latest issue. Thanks for the great ideas/reminders…

Feeling tired? Suffering headaches? Have a lingering low mood you just can’t shake? It may be a sign of liver strain. In today’s stressful world, this hardworking organ has its work cut out, clearing toxins and playing a part in more than 500 processes in the body. Here, we talk to medical herbalist and Artemis founder, Sandra Clair, about how to show our liver some TLC Q Why does the liver become overloaded, and how common›is›it? A One of the liver’s major tasks in the body is detoxification, and typically, it can carry out this process with ease. However, our modern lifestyles put our body under immense pressure. Our environment has been increasingly exposed to thousands of manmade chemicals that weren’t here 150 or even 50 years ago. Add to…

‘It makes me calmer, I hardly ever get angry and stress doesn’t affect me’ ‘I meditate every day’ DR ROSS WALKER, LEADING CARDIOLOGIST “About 25 years ago, I was going through a stressful time with a business partner. I came in contact with Dr Byron Rigby, an expert in meditation, and as the Buddhist saying goes, ‘When the student is ready, the teacher will appear.’ Byron convinced me to start meditating. For the first six weeks, I thought it was rubbish. We have so much stuff going on in our lives that for those six weeks it all came to the surface and I felt uncomfortable. But I persisted and now I’ve been meditating regularly for more than 25 years. I meditate daily for at least 30 minutes. It’s the first…

Real health starts… at home in the kitchen. My love of food started… with my mum’s cooking. There was generally meat and seafood on the barbecue with vegetables or salad. As a parent, all you want… is for your children to experience great health and be happy. Exercise is… not the be-all and end-all. You just have to move your body – and I don’t call that exercise, I call it common sense. The biggest food issue is… too many carbohydrates. When others sensationalise my beliefs… I have no issues – it brings awareness to common sense issues at a very uncommon time in our evolutionary history. Eating food on My Kitchen Rules is… just one per cent of my yearly…

If you’re telling yourself you don’t have enough time to overhaul your diet, your fitness, your mood or your health in general, think again – you can do a lot by setting aside five, 10 or 15 minutes. Check out our speedy ideas and you’ll feel happier and healthier in no time. IMPROVE YOUR RELATIONSHIP IN 15 MINUTES Give each other 15-minute massages a few times a week. The one giving the massage gets an even bigger psychological boost than the one receiving it, say researchers from the UK’s University of Northumbria. Couples reported less stress, greater wellbeing and were more satisfied with their relationship in just three weeks. BOOST HAPPINESS IN 5 MINUTES Five-minute journalling is a huge wellbeing trend in the US right now. Morning and evening, you…

Italian cherry tomato chicken with cauli-pesto crush ITALIAN CHERRY TOMATO CHICKEN 300g skinless, boneless, lean chicken breasts, trimmed 1-1½ tsp Italian herbs (see herb mix top of page 47 ) 1 tsp oil, for cooking (or use spray oil) ½ red onion 1 stalk celery 1 courgette 1¼ cups canned cherry tomatoes 1-2 tbsp water 2 tsp balsamic vinegar ½ tsp runny honey (optional) 1 tsp soy sauce CAULI-PESTO CRUSH ¼ head cauliflower, diced 3cm and stalk roughly chopped ½ x 400g can butterbeans, drained and rinsed (about ¾ cup) 40g basil pesto (store-bought) Juice of ¼ lemon TO SERVE 1-2 tbsp parsley leaves and stalks ½ lemon ITALIAN HERBS ½ tsp dried basil ½ tsp dried oregano ½ tsp dried parsley ½ tsp dried sage ½ tsp dried…

Raw slices are becoming super-popular, with a big shift towards healthier eating and wholefood-based diets. I absolutely love making my own raw slices; they only involve a few simple steps, so really aren’t as difficult as many people may initially believe. You’ll fall in love with this raw vanilla and raspberry slice and I know you’ll be inspired to create your favourite flavour combinations once you’ve made this one. My vanilla and raspberry slice is completely gluten-free, vegan, no-bake and packed full of wholesome ingredients. Each slice bursts with chocolate, vanilla and sweet raspberry jam flavours. It’s the perfect slice combination to totally tantalise your tastebuds! Enjoy... though you may not be able to stop at just one. Raw vanilla and raspberry slice BASE ½ cup pitted dates 1 cup…

Sporty since childhood, Lisa Tamati has tried her hand at everything from gymnastics to water polo, but it was running that captured her sense of adventure. She’s since clocked up more than 2000km in ultra-marathon races throughout the world, as well as a good 65,000km worth of pounding the pavements for training and running events at home. These days, she’s added coach, motivational speaker and jewellery maker to her impressive CV, and she credits running with teaching her some life lessons for success. “Running can be hard and painful, but then again, we never just stick to things in life that are easy, do we? We do things that are a challenge so we can find out more about who we are,” she says. “Running isn’t about winning, it’s about…

We float, weightless, the gentle riff of waves the only sound I can hear “Don’t worry lady, I’ll hold your hand,” says dive master Angelo, so gently it makes me feel (almost) okay about submerging my body in the Bohol Sea. To be clear: I’m a prize wuss when it comes to swimming in the sea. Crazy, I know, for someone who lives on an island where a beach is never far away. But I dislike large bodies of salty water, thanks not only to repeated viewings of the movie Jaws but also a near-drowning at Foxton Beach when I was 10. Plus, I’m not a terribly strong swimmer and the thought of being unable to touch the bottom makes me hyperventilate. But when you’re on a deserted island, one…

It’s 6am and pitch black outside. But I don’t need an alarm to get going. In fact, I ditched it two years ago. Instead, most days, my body wakes at this time naturally. I wiggle my fingers and toes, then slowly start breathing: in for four counts, out for eight. I concentrate only on my breath, the rise and fall of my diaphragm and extending the exhalation – feeling a sense of radiant vibration throughout my entire body. After 10-20 of these long, slow breaths, I roll onto my side, get out of bed and walk into the lounge. I light a tea light candle in my Himalayan salt holder or burn a little bit of incense to clear the energy in the room, make a hot cup of tea,…

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Learn how to breathe into your belly – many of us are unable to do this correctly, due to many years of chest breathing. Every morning, before you get out of bed, practice doing 10 belly breaths. You will become distracted and lose count at about three – this is normal, just start again. During the day, set an alert at 90-minute intervals, and at each interval, breathe into your belly for one minute. Remember, you’re changing an automated pattern. At any time during the day – at your desk, in the car, boiling the kettle, working on a project – check in and revert to belly breathing. Initially, you’ll find that you’re always chest breathing when you check. Again, that’s normal. During any downtime, make sure to belly breathe.…

HEALTHY FATS ARE YOUR FRIEND Start by investing in a decent olive oil, and use it for drizzling on salads. CHANGE YOUR MINDSET Instead of seeing it as ‘Oh no, I can’t eat that’, say to yourself, ‘I don’t want to eat it.’That’s a far more positive way of looking at it than only thinking ‘I›can’t’, and one of the biggest things that helps me to stay off sugar. BULK UP ON VEGES I’m a big spaghetti fan, and although I still enjoy it once a week, I focus on upping my vegetable intake, rather than filling up on carbs. Mix up your veges according to what’s in season. SCOPE OUT THE SUPERMARKET You don’t have to spend top dollar at specialty stores to find healthy products anymore. Most major…

The acting business Some of my most memorable moments were when I played Roimata on Shortland Street and there were a lot of really heavy scenes dealing with her sexual assault storyline. Just after she’d been attacked, she describes to a detective what happened. It was a very tough scene to try to do justice to. I really felt for her and any person who’s been in a similar situation. Foodie faves For a quick go-to meal, you can’t beat avocado on toast. But if I’m having a lazy Sunday afternoon brunch, I’ll opt for bacon, eggs – sunny side up – and pancakes with maple syrup. Fitness loves and loathes Hip hop is the top workout music guaranteed to get me moving, and my least favourite exercise has to be running on a…