Innholdsfortegnelse for May 2017 i Good Health Choices Magazine NZ

For the past two weeks, I’ve been dragging myself through each day, low on energy and feeling drab. The flu virus has ripped through our family and the worst part is, it’s not even winter yet! It’s true I often fantasise about lying in bed all day, sipping hot lemon drinks, but when the lurgy does strike the dream fades and it’s just plain dreary. Suddenly you’re aware of all the things you’d rather be doing but can’t. What it has done, however, is make me feel extra grateful for the good health I usually enjoy – and given me a sharp reminder to make the most of it. This issue is full of inspiration on that front. Reading about how stay-at-home mum Monica Holt started running to give herself…

Kiwi sisters Julia and Libby Matthews have made a name for themselves with a popular health blog and bestselling cookbook, and now the bubbly siblings have another set of plans in the pipeline. When Julia and Libby first started their blog in 2012, the New Zealand health and wellness scene was just taking off. Green smoothies were a weird idea, kombucha was a word nobody had heard of, and clean eating was only for hardcore fitness junkies. Fast-forward five years, and the sisters can’t believe how much has changed. “A green smoothie was the first recipe we put up on our blog,” says Julia, “and people laughed at us about it! Now it’s completely normal. Having these healthy foods go mainstream is a really positive thing.” When the siblings started…

‘It’s been shown that the anxious part of the brain can’t work when we are walking in nature’ We know Sarah Wilson well as the woman who has led the charge in getting us to stop guzzling the sweet stuff, but there’s another side to the I Quit Sugar trailblazer. The former magazine editor and author has struggled with anxiety all her life; she has been diagnosed as bipolar and OCD, and suffers from insomnia. She admits she’s felt suicidal at times. In her new book, First, We Make the Beast Beautiful, she opens up about her battle to overcome these issues and how she’s come to a new conclusion about what it means to live with anxiety. Here she shares her wisdom for anyone who has ever laid awake…

Persimmons are an excellent source of vitamin C, containing almost the same amount as an orange and giving your immune system a much-needed boost ahead of flu season. The fruit has plenty of phytonutrients, flavonoids and antioxidants, including catechins, known for their anti-inflammatory properties. It’s also a good source of copper, which is essential for the production of red blood cells; and manganese, which helps calcium absorption and blood sugar regulation. 1 Spinach, persimmon, goat’s cheese and hazelnut salad Arrange 250g baby spinach leaves, 2 ripe but firm persimmons, chopped into chunks, ½ cup lightly toasted and roughly chopped hazelnuts and 100g crumbled goat’s cheese in a large bowl or platter. Mix together ¼ cup olive oil, ¼ cup lemon juice, 2 tsp thyme leaves and 2 tsp…

LA is definitely the place to be to keep up with the latest superfood and health crazes It’s all about good fats over here, so after all this I was thrilled to discover ‘organic’ butter is now on that list When it comes to food, Los Angeles has it all. Of course, it’s not hard to find greasy takeaways, with gargantuan servings of genetically modified, preservative-laden, antibiotic-ridden ‘junk’ food. But it’s also easy to find super-healthy, organic, nutrient-rich food too; you just need to know where to look. The first thing I discovered when moving to LA was to only buy organic, grass-fed meat from the supermarket. It’s most common for meat here to come from grain-fed cows, but I looked into it and you can miss out on a…

Serving whole, well-rounded meals in a bowl isn’t a brand-new concept – dishes like Japanese ramen and Korean bibimbap have been around for a long time. But the recent rise in popularity of ‘nourish bowls’, which bring together the key food groups and some healthy extras in a single bowl, have made the concept more mainstream. “Serving a meal in a bowl is an opportunity to make, with relative ease, something that’s not only nutritious and full of flavour, but also colourful and beautiful to look at,” says Caroline Griffiths, nutritionist and author of Breakfast Bowls. “It’s also a chance to mix and match bits and pieces that you may have in your fridge or pantry.” Plus, if you choose your ingredients carefully, your ‘nourish bowl’ can deliver a dose…

Raspberry ripple 1/3 cup frozen raspberries 1/3 cup shredded coconut 1/3 cup coconut oil 80g salted butter 2 tbsp raw cacao powder 2 tbsp rice malt syrup 1. Line a dinner plate or baking tray with baking paper (a dinner plate is ideal as the slight indent creates a good shape). Scatter the berries and coconut on the plate or tray. 2. Melt the oil and butter together in a saucepan on low heat or in the microwave (the oil takes a little longer to melt, so add the butter a little after), then whisk in the cacao and the rice malt syrup. 3. Pour the chocolate mixture over the berries, then pop into the freezer to set for 30 minutes. To serve, either break into shards or cut into…

IT’S ALL IN THE POSTURE Swinging the bell between the legs before raising it to chin height is one of the key moves of kettlebell training. Always keep your back straight, never rounded, as you pick up, put down and swing the bell. KEEP IT CONTROLLED Swinging a weight without control is a fast track to a nasty injury. Moving the kettlebell slowly allows you to safely strengthen stability muscles, tone larger muscle groups and ensures you keep good form. GET YOUR LEGS WORKING It might look like an arm workout, but a lot of kettlebell moves require power from the legs. Think of a swing as transferring energy from the lower to the upper body – squeeze your glutes, drive from the legs and anchor your heels to the…

Golf is one of the most stimulating and mentally challenging ball sports on offer as the game demands focus and strategy Do you remember your old netball or soccer days fondly but think you’re past ball sports? Getting back on the field or court as an adult is easier than you’d expect, and the health benefits are huge. “Ball sports increase muscle mass and bone density and lower body fat,” says fitness coach Ali Cavill. Plus, “joining a team leads to a higher rate of follow-through with health and fitness goals”. So what are you waiting for? Here are some that Cavill recommends. TENNIS PLAY IF YOU have good hand-eye coordination and want to be social. BENEFITS: Running all over the court and constantly changing direction provides an intense cardio…

Feel-good faves My go-to healthy meal is a nutrient-rich salad, with spiralised carrots and beetroot, some spinach, shredded chicken and a yummy dressing topped with a crunchy seed mix. It’s so fresh, filling and tasty. If I’m pushed for time, I’ll have a blueberry and spinach smoothie with coconut cream, a scoop of protein and chia seeds – so good. Kitchen nightmares I’ve had way too many burnt moments to count, not including the times I’ve left a pot on an element that’s still on. Thankfully no house fires were caused in any of these incidents! NO GYM? NO WORRIES! I get a lot of exercise by having fun with the kids, which works well on the days I’m unmotivated or have missed my morning gym session. There’s lots of…

Whether it’s caused by pressure at work, a few late nights, or a change in routine, most of us have stages when we feel less than our best. Here are Julia and Libby’s top tips for getting out of a health rut: • Look at reducing your stress levels. “A lot of people don’t put enough focus on mental health,” says Libby. “This is hugely important – if you’re not feeling good, then you’re less likely to be putting good food into your body. Find ways to ease stress, like going for a walk or trying some yoga.” • Ensure you get a good night’s sleep. • Exercise regularly; a light walk still gives health benefits. • Go back to food basics. “Cut out as much refined food as possible…

You crush your exercise goals like a boss, paleo has long been your way of life and you strive for perfection in mostly everything you do. On the outside, you are glowing with health, vitality and success. On the inside, however, it’s a different scenario. Your period has been missing in action for longer than you’d care to remember, your energy levels are low, you have no libido and you often feel cold. Sound familiar? You may be suffering from a condition called hypothalamic amenorrhea (HA), a common endocrine disorder in which the hypothalamus – a tiny yet important control centre in the middle of your brain – signals for your reproductive system to shut down. HA is undoubtedly on the rise in today’s fast-paced, body-obsessed world. We are absorbed…

Not only does every organ in your body need magnesium to function properly, the mineral plays a role in energy production, maintaining strong teeth and bones, and healthy muscle function. Magnesium also helps regulate levels of other important nutrients like calcium, zinc and vitamin D. As a result, keeping your levels topped up can help give you more energy and protect against osteoporosis, diabetes and dementia. Adequate magnesium levels have even been linked to better exercise-related strength gains. Even if your diet does contain plenty of magnesium, other factors can increase your risk of deficiency. These include drinking too much coffee, eating too much salt, heavy menstrual periods and experiencing prolonged periods of stress. SHOULD YOU TAKE A SUPPLEMENT? Research shows taking magnesium supplements has been linked to a reduced…

Don’t confuse hunger and thirst. I know you’ve heard this a million times before, but most of us don’t drink enough water. Often, we think our body craves food, when we’re actually thirsty. I have a friend who hates the advice to drink two litres of water so much, she drinks it all in one go – job done! – then feels very bloated. What works for me is to carry a full water bottle in my bag and put it pointedly next to my laptop as I type. Water breaks can then become a displacement activity. Hunger is not always a signal to panic. A day in which you haven’t had a couple of spells of feeling slightly peckish is probably a day – sad to say – when…

Japanese eggplant and sweet potato with zucchini noodles 300g sweet potato, peeled and cut into chunks 500g eggplant, cut into chunks 3 spring onions, thickly sliced ½ cup olive oil Sea salt 3 tbsp shiro miso 2 tbsp apple cider vinegar 2 tsp tamari 1 tbsp water 100g baby spinach leaves 4 zucchini 2 tbsp toasted black sesame seeds 1 tbsp freshly squeezed lemon juice 1 tbsp ghee Coriander leaves, to serve 1. Preheat the oven to 200°C and line a baking tray with baking paper. 2. Place the sweet potato, eggplant and spring onion in a bowl, add the olive oil and a pinch of salt and toss to coat the vegetables. 3. Spread them out on the prepared tray and roast for 20 minutes. Whisk together the miso,…

The gear is often in pristine shape as it’s not being used as much as machines at larger facilities Far from the sweaty, cavernous rooms of the big chain gyms, a new wave of boutique facilities are springing up around the country. Offering small classes, specialised equipment and novel ways to get in shape, they’re gyms, but not as you know them… TRX What is it? Short for total resistance exercise, TRX is done using a strong fabric strap suspended from the ceiling, with handles (and leg loops for the pros) on each end. Holding the handles, you can do countless variations on classic moves like squats, chest flys and tricep press-ups. The clincher is you’re using your body weight as resistance while either fighting gravity or attempting to stay…

Runner Nikki Hamblin became the star of the Rio 2016 Olympics when she helped American rival Abbey D’Agostino up off the track after she fell during the race. Now she’s helping Kiwi women understand more about heart health. She tells us how she takes care of herself too. Q What does life look like for you now in terms of health and fitness? Do you still run regularly? A I had a three-month break after Rio, partly because I was carrying a few injury problems and partly because I needed a mental break. I’m currently in Flagstaff, US, 2000m above sea level and have been back in full training for about a month – so I guess you can say I’m running regularly! Q You hit the headlines for helping…

‘It’s not just climbing. It’s preparing for that physical challenge and the rewards afterwards’ Sequoia Di Angelo speaks excitedly about her arrival in New Zealand. It might be the author and mountain climber’s homeland, but this month marks the first time she’ll return here after living in America for more than a decade. The 26-year-old entrepreneur is on a poignant journey. Bundling all her gear on a trailer, she’s spending 37 days cycling to nine cities around the country to share a book she’s written in memory of her late Kiwi mountaineer father and brother. Four years ago, her father Marty Schmidt – a renowned climber – and brother Denali, 25, were killed in an avalanche while attempting to become the first father and son to summit K2 in the…

For Aucklander Samantha Richards, 28, being diagnosed with coeliac disease completely changed the way she looked at food. And while dietary dilemmas were once a major hurdle, she’s now taking it all in her stride and feeling better than ever. Here she shares her experience. “Looking back, I had lots going on in my life at the time I was diagnosed, so it’s hard to determine what exactly were symptoms of coeliac disease and what was just brought on by stress. I went to the doctor because I kept having dizzy spells, and I thought I might have low blood pressure. While my blood pressure was fine, my GP decided to investigate with some blood tests, and I remember them asking me questions about how I felt after eating gluten.…

People who produce more amylase are better able to handle sugar once it’s digested Do you have one of those friends who can wolf down bagels, cake and pasta and never gain weight? Scientists have recently discovered this may be down to more than just luck. They’ve found that people have huge variations in their levels of a gene that controls production of amylase. “This enzyme is produced in your mouth when you start chewing food, and it breaks down carbohydrates into their digestible form of simple sugars,” says nutritionist Nathalie Winn. “If you think of your slim, carb-loving friend, she may have more of the genes that produce amylase. When she starts eating her bagel, more of this enzyme is produced, and more carbohydrate is digested in her mouth.…

Work out what you want from your health and body. Write a mission statement with your goal that is positive and precise As we all know, the weight-loss industry is worth millions of dollars a year, but 95 per cent of people who lose weight put it back on within 12 months. To ensure you’re one of the five per cent who keep it off, you need to involve your brain. Sydney-based doctor Dr Helena Popovic has written NeuroSlimmng: Let Your Brain Change Your Body (Viking, $40). She says our brain plays a key role in deciding how, where and why our body stores fat – and why to get slimmer, we really need to use our grey matter. Here, she explains how you can make it work for you.…

1 EAT THE RIGHT FOODS Most green vegetables, peas, legumes, beans, nuts and seeds are good choices, along with wholegrains and some types of shellfish, like crab and prawns. Meat, fish and some other vegetables and fruits, contain smaller amounts of magnesium, too. To reach the recommended daily intake of 320mg of magnesium, you could eat: 1 cup of cooked spinach (160mg of magnesium) ¾ cup of cooked quinoa (90mg of magnesium) 30g of almonds (80mg of magnesium) 1 medium jacket potato (50mg of magnesium) 110g cooked wild salmon (35mg of magnesium) ¾ cup of cooked silverbeet (120mg of magnesium) ¼ cup of sunflower seeds (115mg of magnesium) Pair magnesium-rich foods with ones that contain the mineral boron, like prunes, avocados and pears 2 slices of wholegrain bread with 1…

Cumin spiced beef with super seed broccoli slaw BROCCOLI SLAW ¼ cup natural, unsweetened yoghurt 1 tbsp vinegar (eg white wine, red wine, cider) 2 tsp wholegrain mustard ¼ tsp salt 1 head broccoli ¼ cabbage 2 carrots 1 apple CUMIN SPICED BEEF 600g beef rump steaks, at room temperature 1 tsp oil, for cooking (or use spray oil) 2 tsp beef spice mix (see pg 50) CHIPOTLE YOGHURT (OPTIONAL) ¼ cup natural, unsweetened yoghurt 1-2 tsp chipotle sauce (store-bought) TO SERVE 70g super seed mix (see pg 50) 3 tbsp coriander leaves and stalks BRING a full kettle to the boil. Preheat barbecue grill or hot plate to high (if using). 1. Combine first measure of yoghurt, vinegar, mustard and salt in a bowl and mix well. Finely dice…

Baking a delicious homemade cake is such a beautiful way to show Mum some love on Mother’s Day. This cake is so moist and delicious – the perfect sweet treat to serve up for morning tea with a lovely hot drink for Mum on this special day. The orange, blueberry and poppy seeds are a winning combination and the yoghurt topping adds a creamy, refreshing texture with each mouthful. Mum will absolutely love this. And I’m sure it will become a favourite with friends and family when they pop in. Happy Mother’s Day to all the beautiful mums out there. Have a very special day. The orange, blueberry and poppy seeds are a winning combination Orange, blueberry and poppy seed cake 2 cups spelt flour + extra 1 tsp baking…

The pros: • Small classes – you’ll probably share a space with 10 or fewer fellow exercisers. • Specialised equipment – whether it’s a reformer pulley or a row of trampolines, these gyms tend to be built for a specific set of exercises. Plus, the gear is often in pristine shape as it’s not being used as much as machines at larger facilities. • Lots of individual attention – small classes mean the instructor can keep an eagle eye on you. Which might also be a bad thing… The cons: • They can hurt your wallet – the extra perks can bump up the price. • Classes fill fast – with limited places available, you often need to plan your workout sessions a couple of days in advance to ensure…

It was surprisingly quiet as I shuffled shoulder to shoulder with complete strangers You absolutely have to get your name printed on the front of your running top.” This was the advice from my American friend Ree the day before I left to do the New York Marathon. I was in a rush organising my partner and daughters, aged three and four, for eight days without me, and that was the last thing on my mind. My “No time for that,” was met with a resounding, “DO IT!” So I did. The $49 it cost to screen-print a large yellow ‘Monica’ on my purple running top was by far the best money spent during my 2½ years preparing and saving to do the 2016 New York Marathon. With 8km to…

When you hit a rocky patch with a close friend, the emotional fallout can be as overwhelming – and heartbreaking – as dealing with a troubled romance. And facing up to it is tricky, no matter how old you are. No friendship is perfect, of course, and external forces such as career, marriage, babies, divorce and illness test our bonds with those closest to us. But how do you distinguish between a friendship that requires a little maintenance and one that has reached the point of no return? Here, the experts look at some typical friendship issues and advise the right course to take. ‘One of the ways we support our friends is by calling them out when they’re behaving inappropriately’ SHE’S TOO DEPENDENT ON YOU This is the friend…

Coeliac disease (pronounced see-lee-ak) is a permanent, autoimmune disorder that causes a reaction to gluten which is found in wheat, barley, rye and oats. It is currently estimated that 60,000 to 70,000 New Zealanders have coeliac disease (1 in 70). However, up to 80 per cent of those are unaware they have the condition. SYMPTOMS CAN VARY HUGELY, BUT INCLUDE: • Diarrhoea • Fatigue, weakness • Anaemia – iron or folic acid deficiency are the most common. • Weight loss • Chronic constipation – some are more likely to experience constipation rather than diarrhoea • Cramping and bloating • Nausea and vomiting May 15-21 is Coeliac Awareness Week. For more information, see coeliac.org.nz…