Innholdsfortegnelse for June 2017 i Good Health Choices Magazine NZ

We are lucky to live in a time where there is a wealth of information about how to look after ourselves – but sometimes the more we know, the more overwhelmed we can feel. That’s when the temptation to simply bury our heads in a big bag of chips grows stronger. Whether you feel like your whole life needs an overhaul or you’ve just got a hunch things could be better, why not begin with some routine tweaks and see where it takes you? Our article ‘12 Easy Ways to Lose Weight Fast’ on page 24 works on this philosophy. You don’t need to drastically alter what you’re having, but could you make the call to not eat between 8pm and 8am each day? Would you chow down on a…

RUN FOR LIFE Exercise is well known for boosting life expectancy, but running could be the most effective way to achieve this. Compared to non-runners, those who run tend to live about three years longer, even when controlled for slow or sporadic runners, and those who may drink, smoke or be overweight. Research by the Cooper Institute in Texas found that an hour of running extends life expectancy by seven hours. Study co-author Duck-chul Lee says improvements in life expectancy generally plateaued at about four hours of running per week, and the gains in life expectancy are capped at around three years. He explains that these gains are likely because running raises aerobic fitness – one of the best-known indicators of an individual’s long-term health. Seasonal saviour With cold season…

When it comes to weight loss, you don’t have to do a complete diet overhaul to get results. Even the smallest change that sees you cutting kilojoules will help. Try one or all of these great ideas. 1 DRINK THREE MORE GLASSES OF WATER A DAY This simple tweak can see you consuming 860 fewer kilojoules a day. Drinking more water makes it less likely you’ll consume sugary drinks packed with kilojoules and helps control feelings of hunger and the desire to eat, says Professor Ruopeng An from the University of Illinois in the US. 2 ORDER TAKEAWAY EARLY If you already know you can’t face cooking tonight, don’t wait until you’re hungry to place your order – do it at least an hour before you want to eat and…

Much maligned for both their taste and smell when boiled, Brussels sprouts haven’t often had the good press they deserve. A member of the cruciferous family (think kale, broccoli and cauliflower), they’re low in calories, high in protein and full of nutrients. One serve will give you a decent dose of vitamins C and K – great for heart and eye health – and their antioxidant powers help fight cancer-causing free radicals. To enjoy your brilliant Brussels in a delicious way, try roasting them to keep them crunchy and avoid any bitterness. Warm Brussels sprouts and leek salad Bring a pot of salted water to the boil. Plunge 500g of Brussels sprouts in the water; cook for 3 minutes. Drain; set aside to cool slightly. Trim the bottoms off the…

Eating a whole spectrum of colourful fruit and veges like the ones included here helps increase our intake of vitamins and minerals and gives a big boost to the immune system. That way we can face down the cold and flu season while staying fighting fit. MONDAY BREAKFAST Berry chia pudding: Mix together ¼ cup unsweetened almond milk, ¼ cup coconut milk, ½ cup frozen berries, 1 tbsp chia seeds, 1 tbsp coconut and ½ grated apple. Leave overnight; top with berries of your choice to serve LUNCH Bean salad: tinned red kidney beans, rinsed; ¼ tin chickpeas; drained. Mix through sliced red onion, celery, tomato, cucumber, parsley, dill and serve with lemon dressing: whisk together 1 tbsp olive oil, squeeze of lemon juice, 1 tsp garlic, salt and pepper…

Calming green broth The magnesium in this recipe could be responsible for the calming effect it has on me. You can be flexible with the green vegetables you use. Cauliflower, for example, works as well as broccoli, and you can replace the cavolo nero – Italian for black cabbage – with kale or cabbage. If you can’t find a bouquet garni, make your own by bundling up bay, rosemary or thyme with string. 1 tbsp olive oil 1 leek, roughly chopped 1 courgette, roughly chopped 100g broccoli, roughly chopped Handful of fresh parsley, roughly chopped 4 garlic cloves, finely chopped or crushed 500ml vegetable stock 1 bouquet garni 100g cavolo nero, kale or spring greens 100g spinach leaves 1 tsp tamari (optional) Pinch of chilli flakes (optional) 1. Heat the…

IT SOOTHES THE MIND With concentration, precision and breathing a key part of a Pilates class, it forces you to think about your body in the present moment. This leaves little room to dwell on niggling thoughts, letting your over-active brain relax. Ahhhh. IT IMPROVES CIRCULATION As you gently stretch and elongate muscles in your Pilates poses, you’re also promoting increased blood flow. Better circulation of nutrient-rich blood works wonders for all areas of the body, including boosting immune function, supporting cell growth and helping tired and sore muscles recover faster. IT HELPS YOUR POSTURE Pilates moves are designed to emphasise body alignment, improving posture by easing the spine into its neutral position and relaxing the shoulders. Better posture means there’s less pressure placed on sensitive joints like knees or…

Standing alone at the bottom of those falls is a moment I’ll never forget It’s hard to know what to expect from a place you always viewed as an ordinary New Zealand region when you hear it’s been named the world’s second best destination to visit in 2017 by Lonely Planet. I’m sure Taranaki locals are laughing as they’ve always known of the area’s natural beauty and their major city’s thriving arts scene – especially since the opening of New Plymouth’s incredible Len Lye Centre two years ago. If strolling endless stretches of wild coast or standing in awe of cascading waterfalls and natural pools on the side of ‘that mountain’ is your thing, Taranaki is the place to be. Or if you’re looking for a more laidback getaway – cruising…

‘Your body can be a wonderful guide to helping you make the right decisions’ There are many different types of intelligence – emotional, educational, spiritual, for example – but according to US doctor Rachel Carlton Abrams, we also need to develop our body intelligence to be truly healthy. “Being ‘bodywise’ is the ability to tap into what’s going on in your body and learn what it needs,” says Carlton Abrams, author of new book Bodywise. “Our minds are now so busy many of us live completely from the neck up and pay no attention to the rest of our body at all – until we get sick. Tune in to what your body is telling you though, and it can change your health, your weight and how you feel. The…

‘In the truly great relationships I know, the partners don’t need each other; they contribute to each other’ What’s stopping you from having the relationship you want? In his book Being You, Changing the World, self-help guru Dain Heer says it’s the whole idea we need a relationship in the first place. Here, he explains how a shift in mindset can create a happier emotional life – and how a good relationship will follow. Q You say people end up in bad relationships because society prizes relationships above being single – should we celebrate being single? A Absolutely. It should be honoured and acknowledged as a viable choice. Everybody is rushing to get into relationships as if it’s going to be the saviour of their problems. It seldom is, because…

I had never struggled with my weight before, but then I had an accident at work and my health took a downturn. I tripped up some stairs – as strange as that sounds, and managed to break seven bones in my foot. It was the start of months of my problems; I had two surgeries, my foot was always swelling up, and I had to sit for eight months with my foot elevated. I was so bored and depressed about it, I was just at home watching movies and eating. I gained weight really quickly, and I didn’t notice at first. Then I went out clothes shopping and had this sudden realisation, ‘what have I done?!’ I freaked out a bit; I was already feeling really horrible and I knew…

BODY BASICS I used to be a dancer and would see my body as a tool. When I stopped dancing that changed, and I put on weight. It’s only in the past few years that I’ve stopped trying to lose weight and started seeing my body as something amazing to achieve things with again. Since then I’ve been far more active and healthy, and I’m so much happier in myself. Workout wonders I aim to exercise five days a week. I don’t always achieve that but it’s a good target. I remind myself I’ll never regret working out, but I’ll always regret skipping a session. I love mixing it up; some days a run, other days weights at the gym, and some days a bit of yoga at home. Finish…

‘Food is our friend; it can be your medicine, and it is beneficial’ If you need convincing of the link between diet and emotional state, just take a look at mum-of-five Rachel Kelly. Several years ago the former media high-flyer was suffering from anxiety so crippling the mere prospect of walking down the road to buy milk was overwhelming. Today, she’s halfway around the world to talk about how good nutrition has transformed her life. As she sips on a green smoothie while revealing how she’s just bashed out three books in as many years, it’s hard to believe this is a woman who was once bedridden for two years with depression. Yet with the help of nutritional therapist Alice Mackintosh – who co-wrote Kelly’s latest release The Happy Kitchen…

Fruit & veges Carrots Garlic (1 bulb) Brown onions (1) Red onion (1) Lemons (4) Limes (2) Fresh dill Cos lettuce (4) 1 bag spinach Capsicum (1 each orange and green, 2 red) Parsley Coriander Cauliflower (1) Red cabbage (1) Jalapeños (2) Avocado (1) Cucumber (2) Italian parsley Mint Eggplant (1) Meat & fish 1kg sirloin steak 2 large boneless skinless chicken breasts 250g turkey mince Chilled & frozen Plain fat-free Greek yoghurt Low-fat ricotta Feta cheese Lite sour cream Tinned & prepared Chickpeas Ground cumin Ground cinnamon Onion powder Dried dill Dried oregano Ground coriander Chilli powder Dried rosemary Apple cider vinegar Tahini Capers Black olives Lemon juice Pistachios Almonds Pearl couscous All-purpose flour Breadcrumbs Lentils Pita breads Lite mayonnaise Pomegranate seeds or paste Minced garlic Pantry staples Eggs…

Vegan nachos and sweet potato chips SWEET POTATO CHIPS 2 medium kumara, washed 2-3 tbsp melted coconut oil Salt VEGAN CHILLI 4 garlic cloves 1 onion, finely diced 1 large red chilli, deseeded and finely chopped 1 carrot, peeled and diced 1 stem celery, sliced thinly 2 red capsicums, trimmed and cut into chunks 1 tsp fennel seeds 1 tbsp ground cumin ½ tsp hot smoked paprika 1 tsp garam masala ¼ tsp ground cinnamon 250g brown mushrooms, roughly chopped (I use Swiss brown or Portobello mushrooms) 2 cups (500ml) vegetable stock 2 x 400g tins chopped tomatoes in juice 1 x 400g can cannellini beans, drained and rinsed 1 x 400g can black beans, drained and rinsed 1 x 400g can kidney beans, drained and rinsed Handful fresh coriander,…

I never intended for that to happen but it’s really great to know that young women look up to me Tennis star Serena Williams is renowned not just for her talent but for her incredible drive and determination. She lets us in on the mindset of a champion. Q What do you do to take care of yourself? A My health and wellbeing are very important to me, especially during tennis season. My mental and physical prep during these periods doesn’t differ too much from my normal day-to-day, but really, it comes down to knowing what works for you, running with it and doing it for yourself. For me, it’s all about balance – being able to bust my butt at each training session but also taking the time to…

Bird dog To boost core strength and balance, slowly extend one arm next to your ear, then straighten the opposite leg; harder than it looks! Aim for 15-20 each side. Side plank With your forearm directly below your shoulder, raise hips until your body is in a straight line. Hold 30 secs. Static squat with band row Sink into a squat, while pulling the band towards the chest and pinching shoulder blades back. Do 15-20.› Band shoulder press Brace your core, press band above head, bring band back down to chin line then repeat. Do 15-20.…

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In an era of endless food fads, from juice cleanses to matcha madness, it’s clear we’re becoming more conscious of what we put in our bodies. The latest food trend takes it up a notch, extending to the cosmetics counter. While we know the benefits nutrient-packed foods deliver internally for our health and wellbeing, these can also translate into beauty. Here’s how. MANUKA HONEY More than just a sweet addition to your breakfast, honey is an undercover beauty hero. Not only does it have healing properties, it’s also loaded with nutrients and antioxidants to intensively hydrate and restore skin. “Manuka honey is a natural humectant, which means it draws in and holds moisture,” says Nicola Macfarlane of Manuka Doctor. This moisture retention also has numerous benefits for our skin’s overall…

It’s official: sitting for too long is bad for your health. It’s therefore suggested you should stand more throughout the day, or even head out for regular walks. But what if you work somewhere where that’s simply not possible? Here’s how you can fight back. The reason sitting is so damaging to your health is that the chair supports your body so your muscles don’t need to do very much. This alters a lot about the way the body behaves. Because the muscles aren’t active they aren’t using any fuel so sugars remain in our bloodstream longer, which increases the risk of type 2 diabetes. We burn fewer kilojoules sitting than standing, and so key fat-burning enzymes in the body also start to become inactive, potentially increasing the risk of…

Thai beef salad with kaffir lime vinaigrette, radish, spinach and edamame KUMARA 200g orange kumara, scrubbed and diced 2cm ¼ tsp oil, for baking (or use spray oil) ½ tsp kumara spice mix (see recipe opposite) KAFFIR LIME VINAIGRETTE 1 kaffir lime leaf Pinch of chilli flakes (optional) 1 tsp finely grated ginger ½ clove garlic, minced Juice of ½ lemon 1 tsp soy sauce ¼ tsp runny honey ½ tsp sesame oil SALAD 1 courgette 1-2 radishes 2 tbsp finely diced red onion 2-3 handfuls baby spinach leaves 1 cup frozen, shelled edamame beans BEEF 275g lean beef sirloin steaks (at room temperature) ½ tsp oil, for cooking (or use spray oil) KUMARA SPICE MIX ¼ tsp turmeric ½ tsp ground cumin TO SERVE 2-3 tbsp mixed chopped mint…

On a recent trip to Bali with my family, I enjoyed freshly sliced mango with a squeeze of lime on top for a deliciously fresh breakfast. We also experienced some luscious mango desserts on our holiday, which inspired me to create this healthy lime and mango mousse tart. I usually make raw tarts, but this time I baked the base, adding a crunchy texture to the lime and mango mousse filling. The filling is so creamy. The sweetness of the mango goes perfectly with the sharp zest of lime. And by using frozen mangos, you can make this tart all year round! I have served up this tart a few times now and have had everyone wanting a second slice. Lime and mango mousse tart BASE 1 cup rolled oats…

If you attend yoga classes regularly you’ll hear many reviews from your instructor about the benefits of this ancient practice – from ridding your body of toxins to sending fresh blood to your brain. But how many of them are factually correct? The science of yoga is ever evolving, so we spoke to experts to get the most up-to-date information and help you separate truth from fiction. YOGA WILL HELP REDUCE STRESS True “We’ve done research that’s shown people who do regular yoga practice are able to cope with and recover from stress better,” says Professor Marc Cohen from the School of Health and Biomedical Sciences at RMIT University. “It has something to do with ‘cycling’ in and out of physically challenging poses and relaxation; the process of responding in…

One of the most important beauty lessons I’ve learned, whether you have five or 30 minutes up your sleeve, is to moisturise. I like to think of makeup like painting; the face is the canvas and when it’s not prepped properly, it will show in the final product. Smooth and ultra-hydrated skin is my secret to a radiant complexion. Currently, my saving grace on busy mornings is the new Clinique Moisture Surge Hydrating Supercharged Concentrate, $99. I love it because: • It lasts 24 hours and doesn’t need to be reapplied midway through the day. • The lightweight gel formula doesn’t leave me looking too shiny or greasy. It creates a plump and smooth base for makeup. • It supercharges damaged skin through innovative technology that seals in hydration, which…