Innholdsfortegnelse for January 2018 i Good Health Choices Magazine NZ

Ah, summer. It comes bursting forth with all the fanfare of Christmas and New Year celebrations and then, for most of us, eases into a gentler pace with the chance to have a holiday from normal life and focus on some much needed rest and relaxation. It’s also the perfect opportunity, now that we have a little more time on our hands, to take a break from the familiar and try some new ways to boost our health and give our spirits a lift. In this issue we’ve got some great stories of people trialling new and interesting techniques for improving their health – from the toxin-clearing powers of infrared saunas (page 34) to the sublime sensation of floating in a salt bath (page 122). I’m considering taking a cold…

Sleep is the time when the brain does its housework Rest easy The latest news from the land of Nod » Chinese researchers have found a lack of sleep – or too much of it – can lower the quality of sperm by 30 per cent, leading to problems when it’s time to conceive. » Loughborough University’s Sleep Research Centre reports that talking in our sleep is triggered by stress or anxiety. » Despite much research, no one knows why we dream. Some say it’s how the brain incorporates memories, solves problems and processes emotions, which makes dreams crucial to emotional health. Others say they serve no purpose and are just a by-product of all the neuronal activity that takes place while we sleep. Brain box » While you’re asleep…

» Stop dieting and start nourishing If you’re confused, ask yourself ‘Will this nourish me?’ If it’s whole, real food, the answer is likely to be yes. Of course some people have allergies and react to certain foods, so this may need to be tweaked a bit, but generally, it’s a good starting point. Focus on nutrient-dense foods, and minimise the processed stuff. » Forget food fear For some people, a degree of rigidity can creep in to the nourish question. But there’s no health when we are frightened of food. So sometimes, we need to ask ourselves, ‘Does this nourish me in the direction of my soul?’ It’s what you do every day that has the biggest impact, not what you do sometimes. » Healthy fat is satisfying A…

‘For some it might not present until she’s in her 30s, for another a bowel issue might be her main symptom’ It affects one in 10 women in New Zealand, and it often takes years to diagnose. It can happen to girls as young as eight, and the symptoms can be severe and distressing. It’s called endometriosis – and with about 176 million girls and women worldwide living with the disease, experts say it’s a public health issue that should no longer be ignored. What is endometriosis? Put simply, endometriosis is when tissue that is similar to the lining of the uterus grows in other parts of the body. The varied symptoms this can cause, however, are often less straightforward. Symptoms include pelvic pain that can be severe, bowel issues such…

The liver can regenerate itself after damage or surgery When it comes to keeping you well, your liver does an excellent job. It is a vital organ that is responsible for many of the complex processes essential for life. Yet because of our busy, modern lifestyles we often don’t give it the care it deserves to keep it working efficiently. In this health book, we explain how your liver keeps you well, what can place it at risk, and what you can do to protect it and help it heal. Remember, prevention is always better than a cure. GET TO KNOW YOUR LIVER It’s our body’s biggest internal organ, with the average adult liver weighing about 1.5kg. What sets it apart from other organs is that it can regenerate itself,…

Big green breakfast plate » SERVES 4 PREP TIME: 20 MINUTES COOKING TIME: ABOUT 6 MINUTES 4 slices sourdough bread 2 tbsp olive oil 2 ripe avocados ½ cup quinoa, cooked to packet directions 100g baby spinach leaves, finely chopped 4 shallots (spring onions), finely sliced Handful of herbs from the salsa verde ½ tsp salt Juice and zest of 1 lemon 4 eggs Salsa verde (see below) ¼ cup pistachio kernels, roughly chopped 1 Fill a chef pan to 5cm with salted water and bring to a gentle simmer over medium heat. Toast the sourdough in a toaster. Drizzle with olive oil and set aside. 2 Prepare the avocado by running a knife around its circumference and cutting in half. Remove the seed by lodging the knife in it…

Keep your upper body straight and aways engage your core LOVE YOUR LOWER BODY LUNGE » Lunges are a great way to tone your thighs and booty, and the most effective way is to go into a deep lunge, placing your hands on your hips – hold in this position then slowly lower a couple of centimetres or so, then push back up. Aim to do this 10 times on one leg then change to the other. BOOTY AND AB TONER » This exercise not only lifts your booty and tones your abs, but it also tests your balance (so you may want to place one hand by a wall or chair for support). Make sure the knee is slightly bent on your standing leg, then extend one arm…

ONE OF THE GIRLS LET ME BORROW HER SKATES. I PUT THEM ON AND I WAS IN LOVE It’s hard work but because I love skating, it doesn’t feel like a chore ‘In my primary school years, I was pretty active. I grew up in northern Victoria and in small towns you played sport because there wasn’t much else to do for entertainment. I tried netball, tennis and badminton. During high school I did taekwondo for a few years, but I never stuck to anything. After high school I worked as a retail manager. I was a relatively average weight but when I met my boyfriend and we were together for five years, I gradually put on weight. I wasn’t eating well and I wasn’t doing any physical activity. I…

Lorna Jane Clarkson admits to being a control freak. She’s working on that because she doesn’t want it to be her defining feature, but she’s not beating herself up over it. For Lorna Jane it’s more important to love herself, imperfections and all. That positive attitude has helped power her to phenomenal business success, but more importantly it’s given her the confidence to create the life she wants. If you’re not familiar with the Lorna Jane story, here’s a quick wrap-up. She was a dental nurse/aerobics teacher who started out making fitness clothing in her garage in Cairns and now has an international activewear empire that includes 38 US stores, 138 in Australia, and her first New Zealand shop opening this month. It’s been a 28-year journey filled with hard…

Amy Darcy, 27, lawyer and creator of Eat Pray Fitness blog, explains how art therapy helped her cope with her stress levels. When a friend first sat me down to do art therapy as a way to manage my high levels of stress and anxiety, I thought ‘What a waste of time’. I have zero artistic talent, but the more I practised colouring-in, drawing, painting, or making inspiring collage the more I enjoyed it. I first did some sessions with an art therapist who showed me the ropes, and now when I start feeling a bit overwhelmed making art allows me to relax, feel physically less tense and snappy towards others. In my household 5pm is a very challenging time, as I’m feeling torn between work and attending to my…

Banish brassiness: Blonde locks can turn brassy when overexposed to sunlight and sea salt. To help prevent this, slather strands in a violet pigmented product as it will help to neutralise yellow tones and enhance blonde hues. TRY: Kérastase Paris Reflection Touche Chromatique in Cool Blonde (to be mixed in with hair masque), $35; Fanola No Yellow Shampoo, $30; Fudge Clean Blonde Violet Tri-Blo, $21.99 (a first-of-its-kind heat protectant alternative to purple shampoo); or KMS Color Vitality Blonde Shampoo, $33. Combat chlorine: If your hair turns a minty hue after a dip in the pool, look for a hydrating, clarifying shampoo to remove unwanted tones, while revitalising dry ends. Pair with a repair mask to fortify, restore and improve manageability. TRY: Joico K-Pak Clarifying Shampoo, $33; and Wella Fusion Intense…

EYE-CATCHING READ I’m lucky enough to have a subscription to your mag and I love every issue. I really like the new layout – it’s easy to read and very eye-catching... instead of reading page to page I find myself flicking through the pages back and forth taking notes and turning the corners of pages to come back to. I really love the interactive pages and it helps keep me on track with my goals every month. Keep up the good work! – Laura TOTAL HEALTH I really love your magazine and it’s the only one I bother buying and reading. Not only does it cover diet and exercise but it covers the mind and total good health. I love all the recipes, especially the fact they are all healthy…

RUN AND GET PAID A world-first rewards platform for runners and cyclists has just reached our shores, having launched in Paris three years ago. The concept? Run or ride and get rewarded. Legendary Kiwi cyclist and former Olympian Alison Shanks is the brains behind bringing Running and Cycling Heroes to New Zealand. “You get extra motivation to exercise, with the chance to win a stack of prizes – it’s like frequent flyer points for your exercise!” To join go to, nz.runningheroes.com/rewards/running. CLEAN EATING, CLEAN SLEEPING If you’re not getting enough shut eye, your diet could be to blame. According to research published in the Journal of Clinical Sleep Medicine, those who have high-sugar diets and indulge in refined carbs likely take longer to fall asleep and have trouble getting a…

‘So many women are affected by endometriosis but people don’t talk about periods and pain’ “I was 16 and had had my period for about six months when it became so painful that I’d be doubled over in the shower. For three or four days every month it felt as if someone was scraping barbed wire down my abdomen. In Year 12 I was put on the Pill – it was prescribed so I would have a period every three months – but it affected my moods and when I did have a period it was even more painful. I didn’t know that wasn’t normal and I didn’t know about endometriosis until I was diagnosed at 19. I had three periods in a row where I ended up in Emergency…

‘It’s about getting rid of some of those toxins’ Alice O’Connell, 35, shares her experience: “I use infrared because I have Hashimoto’s, an autoimmune disease that affects the thyroid, so a lot of that is temperature control and regulation of your body. For me the illness manifests in fatigue, joint and muscle pain, and sensitivity to cold. I have a friend who has Hashimoto’s as well and she emailed me and said ‘You need to try an infrared sauna.’ I do take medication but there’s no tablet you can take to reverse autoimmune, it’s just to help the thyroid function, and for me that wasn’t really good enough. I don’t want to just keep treating the symptoms; I want to feel better. So I started doing what I never thought…

1 SUMMER SALAD TOPPING Roasted Seed Toppers will give those fresh summer salads a little extra crunch. 2 PIZZA Increase the protein and the flavour of your vege pizza with a generous handful of roasted seed toppers. 3 PEST0 Swap out those expensive pine nuts for roasted seeds when you make your next pesto. 4 TACOS The Spicy Mexican Roasted Seeds are the perfect addition to any taco or burrito. 5 POKE Complete the perfect Japanese Poke Bowl with Tamari & Seaweed Roasted Seeds. 6 ON ROASTED VEGES The perfect complement to roast veges and feta cheese. 7 TOAST Avocado on toast just got even better with a sprinkling of roasted seeds and some chopped fresh herbs. 8 SOUP Roasted seeds are the perfect finishing touch on a delicious bowl…

Spiral ratatouille » SERVES 6 » PREP: 30 MINUTES (MOST OF THIS TIME IS IN STACKING IT TOGETHER); COOKING: 1 HOUR 40 MINUTES 2 tbsp olive oil 1 red onion, coarsely chopped 1 small red capsicum, deseeded and finely chopped 2 garlic cloves, crushed 1 tbsp red wine vinegar 800g canned diced Italian tomatoes 2 tbsp shredded basil leaves Sea salt and freshly ground black pepper 100g mozzarella, thinly sliced 20g (¼ cup) shredded parmesan 2 courgettes, thinly sliced 8 yellow pattypan squash, thinly sliced 2 Lebanese eggplants, thinly sliced 6 small roma tomatoes, thinly sliced 1 Heat 1 tbsp of the oil in a large deep frying pan over medium-high heat. Add the onion and capsicum and cook, stirring, for 5 minutes, or until slightly softened. Add the garlic…

‘Inositol promotes ovulation in women with PCOS’ I have polycystic ovary syndrome [PCOS] and have heard inositol can help. Can you tell me more? A Inositol is a nutrient that is found in fruits, legumes, grains and nuts. Research has shown that inositol decreases insulin resistance, reduces testosterone levels, regulates menstrual cycles and promotes ovulation in women with PCOS. It can also be taken as a supplement; however it generally takes three months of daily supplements to see an improvement in symptoms. CRAVING SALT IS OFTEN AN INDICATOR THAT YOU ARE DEHYDRATED Are pistachios a nutritious nut to eat? A Yes, they have a range of benefits. Pistachios are: » Lower in fat and carbohydrates than most nuts » Rich in plant compounds such as carotenoids and phytosterols, which are…

I was a ballet dancer as a kid, and then went on to different forms of dance after that. I was actually not very physically brave when I was young; I developed in myself over the years. I met a lady at drama school when I was 18 who taught us some basic balance acrobatics as part of our drama school course and I thought, ‘Wow, this is the coolest thing I have ever done in my life’. And from there I went and found as many circus classes and courses as I could. I slowly developed the skills over a period of 10 years and I have been a professional performer since 2009. One of the first things I noticed when I started training in circus was my body’s…

‘It’s paramount you mix up your programme’ For a year I’ve been doing the same weights programme three times a week. Should I change up my workout? A Yes! Your body would have adapted to your weights programme a long time ago and probably no longer finds it challenging. To improve your strength/fitness levels it’s paramount you mix up your programme every six to eight weeks; that way you’ll keep challenging your body so it continues to transform into a fitter, stronger version. I don’t enjoy high intensity interval training (HIIT); however, I don’t mind participating in lower intensity cardiovascular exercise. Is it still worthwhile doing exercise if it’s only at a low intensity? A Absolutely. While HIIT is a great workout for many reasons, it’s not necessarily for everyone.…

Many of us don’t see ourselves as ‘creative types’, simply because we weren’t naturally good at art, music or writing growing up. But the reality is, creativity is a developable, trainable skill and it has many positive life benefits. Here we find out how and look at the ways it can benefit our health. Creativity is the art of turning new and imaginative ideas into reality – but it’s also about finding unique solutions to problems. Difficulties, changes, and stressors are ingredients of daily life, so the ability to think in an original way, is imperative for high-level health and wellness as it can make life’s challenges more manageable, bring order to chaos and help us gain control over life. Why we lose our ability to think creatively as adults…

‘I’m sorry’ are two of the most powerful words you may ever utter in your life. They’re also often the hardest to say — and when you do say them, it’s way too easy to get them all wrong. The secret to a good apology is a topic US relationship expert Dr Harriet Lerner knows all about. For her best-selling new book, Why Won’t You Apologize? Healing Big Betrayals and Everyday Hurts, she studied the fine art of saying ‘I’m sorry’ for two decades. “A good apology makes the hurt party feel safe and soothed in the relationship and restores connection and trust,” says Lerner. “In contrast, an absent or bad apology can put a crack in the very foundation of a relationship or even end it.” Here, she shares…

‘People often drink to avoid difficult emotions’ I have a stressful job in the finance industry. I look forward to the end of the day when I can unwind with a glass of wine, or two, or – when I’m really stressed – a bottle. When it happens I feel disgusted. Do I have a drinking problem? A Your drinking behaviour sounds problematic. The guidelines for safe drinking are two standard drinks on any day. A bottle of wine on a single occasion, on a regular basis, will undermine your health, career and relationships. You say you unwind using alcohol. Have you thought of healthy ways to relieve stress? A few minutes of meditation a day can help ease anxiety, as can yoga and regular exercise. Stress may only be part of…

Within five minutes of arriving at Auckland’s Float Culture, there are a few things I’ve learned. First, you need to cover any broken skin with Vaseline as the salty water in the tank will sting like lemon juice in a papercut. Second, you should have a thorough shower before you float, remove any makeup and wash your hair, to preserve the pod’s pristine environment. The trick once you’re in there, I’m told during my float pod 101 rundown, is to simply do nothing. Free your mind of expectations and don’t attempt to get double zen points by doing meditation exercises in the tank, as some say that interrupts the experience. After taking care of the necessary prep in my spacious private suite, I slip into the pool, stark naked and…

What’s the best piece of health advice you’ve ever been given? A family block of chocolate is for families. WHAT’S BEEN THE MOST MEMORABLE SCENE YOU’VE EVER ACTED? In the first series of Step Dave, my character, Jen, was in a bath that fell through the floor. We could only do the stunt once so no one knew what was going to happen. My legs went flying and water went everywhere. There was a crew member placed bravely under the house, under me. I remember worrying for him more than myself, even though I was practically naked in the bath and desperate not to muck up the stunt. Do you ever get anxious at auditions? How do you get yourself into a positive headspace on the days when you’re not…

MOMENT OF ME-TIME Chilling with my fave mag outside school waiting for the monkey #goodhealthnz #nzsummer #school A YUMMY TREAT I’m often scared to try out new things.. Well I can confirm the chocolate smooshed bars in the @goodhealthnz are amazing!!! #yum #sogood #healthysnacks #kidslovethem BE IN TO WIN! ‘Gram our January issue, tag us on Instagram @ goodhealthnz and be in to win: Pete Evans’ cookbook Low Carb, Healthy Fat.…

‘WE HAVE TO BE MORE DISCERNING. YOUR OWN BODY IS YOUR BEST BAROMETER’ ‘When it comes to food, nature gets it right’ When wellness guru Dr Libby Weaver meets with Good Health Choices at a bustling café, it’s clear she practises what she preaches. Shunning the coffee and sweet treats in the cabinet, she cheerfully sips herbal tea, says she doesn’t believe in ‘comfort food’, and looks bright-eyed and relaxed despite her jam-packed schedule. But it hasn’t always been as easy as she makes it look. In her 20s, she battled her own serious health issues while studying nutrition, an experience that taught her a valuable lesson in listening to her body’s needs. Not only that, it was a phase that highlighted just how important it is to not get…

For women with endometriosis, treatment often includes removing the abnormal tissue and the resulting scars with surgery, or managing the symptoms with medication. But when it comes to diet and lifestyle, experts say there are a few things worth looking into: » For women with bowel symptoms, avoiding high FODMAP foods can reduce the symptoms. An umbrella term for a certain group of carbohydrates that some people find difficult to digest, foods high in FODMAPs include standard flour, wheat, pasta, breads, cakes, standard milk, processed meats and some vegetables including garlic, onions and beans. » Other feedback from women with the disease has shown that fizzy drinks, highly spiced meals, foods high in animal fat, and certain additives and preservatives – especially sulphites – can also make symptoms worse. »…

 Since my periods stopped a year ago, I’ve had terrible hot flushes, itchy skin and just don’t feel myself. My GP wants to start me on HRT but I’m nervous about taking it. I am 52. What do you recommend? ‘This new research is very reassuring regarding HRT’ A In the early 2000s the use of HRT [hormone replacement therapy] plummeted following research that linked it to breast cancer and stroke. However, recently a follow-up analysis of 27,000 of the same women has shown it is safe and beneficial to use, especially if it is started at the time of menopause, and can be used for at least seven years. If you have already had breast cancer or problems with thrombosis, you cannot take HRT. However, for many of the…

Fans say it tastes like a mix between tea and coffee Coffee contains more antioxidants than green tea COFFEE HAS COME A LONG WAY FROM THE HUMBLE FLAT WHITE Cold brew, bulletproof, nitro… Coffee has come a long way from the humble flat white in the quest to make it healthier, although its latest reinvention may test the nerve of even the keenest coffee connoisseur: Mushroom coffee. This unlikely combination is said to have even more benefits than regular coffee, without the drawbacks. It may seem like just the latest food trend, but the concept of mushrooms as a beverage has been around for a while. In the 1940s, coffee was among the first foods to disappear from shelves in wartime Finland. While coffee lovers came up with…

They only take 15 minutes to make and are full of protein A nutritious breakfast sets you up for the day and ensures no mid-morning slumps or grabbing an unhealthy snack at morning tea because you’re starving! A lot of people say they skip breakfast because they have to leave early or they’re too busy getting the kids ready for school. But my Protein Breakfast Cookies are a great, nutritious solution. Just whip up a batch on a Sunday and you’re all ready for the week ahead. You can grab one as you’re heading out the door or eat while you are getting the kids ready. They are also fantastic before and after a workout, for morning or afternoon tea with a dollop of natural yoghurt, chopped strawberries and a cup of…

Lynda Rennick, 37, creative and blogger at Homelea Lass, shares how crocheting got her back on her feet after being knocked down by debilitating chronic fatigue. After pushing myself a lot at work back in 2012, I went from being a highly productive and motivated civil engineer to hardly having the strength to even get out of bed. In the worst part of my severe exhaustion there was very little I could do, so I turned to crochet as it was easy and required little energy. In the years that followed, crocheting gave me the space to relax, rediscover myself, and come to grips with my life changing. It also allowed me to heal my wounds by getting in touch with my soul, listening to my body’s needs and accepting…

TIME FOR A NEW YEARS CLEANSE Nature’s Sunshine Liver Cleanse Formula helps cleanse, nourish and detoxify the liver whilst aiding smooth digestion – ideal support during the summer festivities. Keeping the liver healthy is essential for glowing skin, energy, metabolism and vitality. RRP $34.50. Available from health stores nationwide. Visit naturessunshine.co.nz HAPPY NEW YEAR, HAPPY SKIN! Kickstart your 2018 skincare resolutions with Caci, New Zealand’s skin and appearance experts –voted by you as NZ’s best beauty destination in 2017! Have a free consultation and enjoy a 30 minute facial this January for only $50!* * T&C’s apply MINERAL MAGIC Unique natural soft zeolites and Opal A silicas, from New Zealand’s geothermal area, work together to cleanse, detoxify, and revive your skin. Zeosoft Facial cleanser and scrub are perfect for sensitive…

The year ahead is looking very promising! What do you want to achieve in 2018? Whatever your answer, the odds are most certainly in your favour. 2018 has a definite ‘lucky’ feel to it, thanks to the ongoing positive links that the most fortunate planet Jupiter will be making throughout the year. Whatever you do in 2018, you do it with Lady Luck or Fortuna on your side, no matter what sign you are. The reason is that as Jupiter moves through Scorpio, it will make only harmonious links to the other outer planets (this is a very different story to 2017 when clashes brought out the negative side of Jupiter, leading to excess and exaggeration). This year, Jupiter will be linking to the planet Pluto three times between January…