Innholdsfortegnelse for February 2018 i Good Health Choices Magazine NZ

One of the many benefits, I think, of getting older is the ability to discover a way of living that works best for you. It’s only through life experience that we can come to recognise what truly makes us feel good and what doesn’t, what contributes to our overall happiness and what diminishes us. This month, I loved reading about the wisdom that Angela Bloomfield has gained over the years, particularly in the time since she left Shorty and forged a new path on her own. She has developed good techniques for dealing with anxiety, places feeling healthy and strong above being thin, and most importantly prioritises joy as part of her overall recipe for wellbeing. So what does it take to make you shine? One way we can figure…

‘I WOULD MUCH RATHER FEEL STRONG AND HEALTHY THAN BE REALLY LITTLE. AND I LIKE TO EAT!’ ‘Make sure you’re getting enough sleep but also enough joy’ When you’ve spent the past 25 years playing the role of one of our most recognisable screen characters, leaving it all behind can take some getting used to. More than a year on from filming her last scenes as Shortland Street’s Rachel McKenna, actress Angela Bloomfield is not only focusing on new projects, she’s taking the time to recalibrate, refocus, and re-establish her sense of self. “For five days a week I was pretending to be someone else, and you don’t actually realise how much that moulds you until you stop doing it,” she says. “Going from working in that way all the…

‘There may be compelling reasons for you to continue’ I would like to stop taking my antidepressant medication but whenever I miss a tablet, I get very dizzy. Is this normal? A It is extremely important you discuss your desire to stop your medication with your doctor – there may be compelling reasons for you to continue your antidepressant or your doctor may want to switch you to a different one. If it is appropriate to try stopping your antidepressant, you may experience ‘discontinuation syndrome’. Dizziness is a symptom of this, as are sleep disturbances, headaches, nausea and agitation. Gradual tapering off of the medication usually significantly decreases the symptoms of discontinuation syndrome. If some symptoms still occur, they will settle within a couple of days. METFORMIN CAN INCREASE OVULATION…

CAN YOU GET FIT FROM FASTING? Skipping the odd meal now and then could not only help you stay in shape, it may also prolong your life in the bargain. That’s the thinking behind Intermittent Fasting, the biggest new craze in dieting in the past few years, which involves reducing the amount you eat for short periods of time. Scientific studies have also shown that decreasing calorie consumption by 30 to 40 per cent (regardless of how it’s done) can extend your lifespan by a third or more. Plus, there’s evidence that limiting food intake may boost our health by reducing the risk of many common diseases. It began with the 5:2 Diet, where you eat normally five days a week and fast two days a week, cutting your calorie…

NO MEAT, FISH OR DAIRY? NO PROBLEM Over the past year or so, a lifestyle that excludes meat, eggs, dairy and all animal-derived ingredients has gained increasing popularity for ethical and health reasons. A review of 15 studies published in the Journal of the Academy of Nutrition and Dietetics found those following a vegan or mostly vegan diet, even without changing exercise routine or controlling portions, lost an average of 4kg over 44 weeks. Added to that, veganism has finally lost its fusty hippie aura and is becoming a trendy diet to try (thanks to the likes of Beyoncé). In short, vegetables have never looked more exciting. Isa Chandra Moskowitz, who is at the forefront of the creative vegan movement in America, has written two books on the subject and…

IS GLUTEN FREE FOR EVERYBODY? Everyone these days seems to be going gluten free – but why? For some people, there are good health reasons to bypass gluten: » Coeliac disease is an autoimmune condition where the body’s immune system attacks itself, causing inflammation in the stomach lining. » Non-coeliac gluten sensitivity is when symptoms are similar to coeliac disease, but there are no associated antibodies and no damage to the lining of the gut. You may simply feel better without it and as a bonus it can help you lose weight. The reason? It basically forces you to go fresh and healthy. Gluten free rules out certain foods, mainly junk food, as well as white bread and pasta, while vitamin-packed fruit and vegetables are your cheaper, low-calorie, go-to foods.…

Simple Asian noodle bowls » MAKES: 4 SERVES » PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES 1 cup raw cashews 1 litre filtered water 200g rice noodles ¼ cup melted coconut oil, plus extra, for sautéing 2½ cups sliced green beans 2½ cups finely shredded red cabbage 2½ cups finely shredded green cabbage 1 small bunch tatsoi (or other Asian green), trimmed, washed 2 long spring onions, finely sliced crossways ½ cup coriander leaves, plus extra, to serve SIMPLE ASIAN DRESSING ½ cup toasted sesame oil ½ cup lime juice ½ cup tamari (gluten-free soy sauce) 2.5cm fresh ginger, finely grated 1 small garlic clove 1 Dry-fry the cashews in a medium frying pan on a low-to-medium heat, stirring, for 1-2 minutes or until golden. Set aside to cool,…

Super simple rainbow salad with blueberries and macadamias » SERVES 4 AS A SIDE There’s loads of skin-loving magic in this creation – macadamia nuts with their healthy fats and minerals, plus blueberries for antioxidants, which help to prevent premature skin ageing and free radical damage. It’s brilliant on its own or as a side to your favourite source of protein – if you want to make it a mega skin-boosting meal, think about adding oily fish such as salmon or mackerel. 1 bunch of kale, stalks removed and leaves finely chopped 1 avocado, diced ½ cup (60g) dried blueberries ¼ cup (35g) chopped macadamia nuts 1 large carrot, grated Zest and juice of 1 lime 2 tbsp extra virgin olive oil Salt flakes and freshly ground black pepper 1…

Does hot water and lemon do any good? A The notion that drinking water in the morning is more beneficial than drinking it at other times throughout the day lacks evidence; however, having water first thing in the morning can be a great way to make sure that you get the recommended eight-10 cups of water per day. If you don’t like the taste of water, adding a squeeze of lemon to your water can be a great way to spruce up the flavour and due to lemon being high in vitamin C, it can provide some added health benefits as well. Does eating sugar cause cancer? A Sugar is not a carcinogenic (cancer-causing) substance. However, over-consumption of sugar – particularly added sugars in processed beverages and foods – can…

After running for what felt like a gold medal-worthy 20 metres for the bus, you realise your cardio fitness is a little lacking. It’s become obvious that the amazing dedication to exercise you showed throughout the silly season (practising the bicep curl by repeatedly lifting a champagne flute to your lips) hasn’t really benefited you that much. Regardless of whether it’s been two months since you donned the lycra or two years, the following advice will help equip you with the knowledge and tips you need to reignite your fitness mojo. WHERE TO START? This is often the hardest part, but with some good organisation and preparation it can become less daunting – exciting even. We’ve all heard the quote “Failing to prepare is preparing to fail”; excuses are born…

Cosmetic tattooing When it comes to makeup, particularly in the warmer months, you need a look that can go the distance. An increasing number of women are turning to beauty treatments that ensure longevity without multiple applications throughout the day. For those juggling a tight schedule or who are just fond of a minimalistic beauty routine, cosmetic tattooing is a game-changer, saving energy and valuable time on busy mornings. From filling in brows to lining lips, semi-permanent makeup can reduce or totally eliminate monotonous daily tasks. To learn more, we consulted the technicians leading the way in the industry. WHAT TO EXPECT Consultation Whether it’s in a separate appointment or adjoined to your first session, this will entail discussing your objectives, expectations and the treatment itself. The technician will assess…

Whenever I go on holiday I always pack a pair of running shoes, determined that during my stay, I’ll make full use of the hotel gym. The truth is I have never, ever followed through. Despite my best efforts to get up early to work out, once I’m on holiday I will rarely rise before 10am and when I do, I’ll usually slink down to the breakfast buffet, eat a fruit platter, feel superior, then eat a plate of bacon and hashbrowns. The only exercise I’ll partake in is floating in a pool with a cocktail in hand, or walking laps up to the buffet to refill my plate. But recently I decided to change my ways and take a holiday that would set me on a path to greater…

WHEN DID YOU FIRST BECOME INTERESTED IN NUTRITION? As an elite golfer I was always interested in nutrition from a sporting perspective, but it wasn’t until I experienced a very bad back injury in my late 20s that I realised the real importance of food and nutrition. Seeking out specialists to find the cause of my bad back, a nutritionist suggested it may be linked to a dairy intolerance, so I took the test and it turned out she was right. Not only did my back heal from removing dairy from my diet, but my asthma, that I’d had since the age of six, also disappeared. Suddenly realising my complete lack of understanding of food, I changed my life course. I put down the golf clubs and headed back to…

BUSTING THE MYTHS I wanted to write in to say thank you for your recent feature on diet myths. I’m always interested to read the latest thinking, especially in an age where there is so much conflicting health information. It’s also often hard to work out what sources of info are credible, so it’s great to have Good Health Choices on hand to help us cut through the fads! I’ve been enjoying my subscription, and plan on buying one for my daughter too. – Lois SUMMER WELLNESS I spent the summer break at a beach house with my family, friends, and a well-read copy of the latest Good Health Choices! I’m really liking how there is a focus now on mental and emotional wellness, as well as the physical side…

GENE GENIE Research shows around 47 per cent of Kiwis will experience a mental health issue during our lifetimes and some people find medication either doesn’t work or causes extreme side effects. Now scientists hope DNA testing can help identify more suitable and effective treatments by uncovering how an individual metabolises certain medications. The researchers are encouraging those who are struggling with their mental health to consult a GP or pharmacist about whether a DNA test could help them. Healthy vegan? Veganism is on the rise and eating a plant-based diet certainly sounds like it would be good for our health. And in theory it is, but researchers have found many vegans base their diet more on refined grains like bread, rice, and pasta and eat less salads, fruit, vegetables,…

Facts, foods and tips to help you navigate the change Hormone levels decrease very gradually It’s a natural process, we’re told time and again, but for many women the menopausal years mean having to endure uncomfortable symptoms while others seem to sail through them relatively unscathed. This healthbook aims to put you more at ease about the changes ahead or those you may already be experiencing. The more you know, the more likely you are to be able to manage your symptoms and tackle each phase with confidence. THE STAGES OF MENOPAUSE Menopause doesn’t happen overnight. In the years leading up to the final period, there’s a lot going on in the body. Natural changes associated with the ageing process can cause all sorts of unfamiliar and sometimes frightening symptoms.…

DO I HAVE TO EAT REINDEER? Well, only if you want to. Game, such as venison, is on the menu, but this diet puts the emphasis on fish, vegetables and whole grains. The Nordic diet was created a decade ago, when a group of chefs, including the founders of world-famous Copenhagen restaurant Noma, and nutritionists got together to reduce the problem of obesity and the consumption of mass-produced foods in Denmark. Giving traditional regional cuisine a modern twist, they created a diet centred around natural, flavoursome food, with dishes made from scratch using seasonal, locally-grown produce. If it has been grown or reared in the wild, so much the better. “During the year we try to dine more or less according to what nature has to offer,” says esteemed Danish chef…

THE SECRET’S IN THE NUMBERS Calorie counting is perhaps the most traditional of diets; the majority of the well-known slimming clubs use it as their cornerstone. The theory is if you take in less energy than you expend, you will lose kilos. But exactly how many calories should we eat in order to stay healthy and lose weight? According to The Australia New Zealand Food Standards Code, the average intake is around 2100 calories - which is what the recommended daily intakes on food labels are based on. Every individual is unique, however, and there are many factors to consider, such as your age, body size, sex and physical activity. There are plenty of online calorie calculators offering advice and information. You should aim for a healthy weight loss of around…

Green juice popsicles » MAKES 8 ¼ bunch of silverbeet (about 220g), stems trimmed 2 green apples, cored 1 handful of mint leaves and stalks 2 celery stalks 1 Lebanese cucumber ½ lemon, peeled and chopped 2.5cm piece of ginger, peeled and chopped 1 Juice all the ingredients. 2 Pour the juice into eight 80ml (⅓ cup) ice block moulds and place in the freezer for 1 hour. After 1 hour, insert an ice block stick in each mould. Fennel, watercress and herb salad with shallot dressing » SERVES 4 1 large fennel bulb, trimmed, fronds reserved 1 large handful of watercress 1 handful of mint leaves 1 handful of dill fronds SHALLOT DRESSING 1 French shallot, finely diced 3 tbsp apple cider vinegar 1 tsp Dijon mustard 80ml (⅓…

My version is full of natural flavour, is moist and tastes amazing Every time we go to a café my daughter always wants a slice of banana bread, warmed with butter and jam. Even though I know most are made using refined ingredients and are rather unhealthy; they are quite delicious! So I have been experimenting for a long time to come up with the ultimate healthy banana bread that has the same taste and texture that my daughter loves. I believe I’ve created the perfect recipe. My version is full of natural flavour, is moist and tastes amazing, but best of all, it’s made with wholesome ingredients. Every Sunday afternoon my daughter and I get in the kitchen to make a loaf for the week ahead. Most days, for…

SKIN DEEP Dry skin will love Linden Leaves’ Herbalist Rosemary and Cypress Hand and Body Lotion, thanks to sweet almond oil for skin moisture and smoothness and harakeke, rich in essential fatty acids for healthy skin. With zero parabens and an all-natural scent derived from essential oils, it is suitable for sensitive skin and gentle enough for the whole family. Cruelty free and sustainably made with love in New Zealand. RRP $24.99.www.lindenleaves.com PLANT-BASED POWER New Clean Lean Protein bars are the healthy, natural way to help fuel your day. With 14g of plant-based protein from European Golden Peas, they provide the ideal balance of energy from protein, fats and carbohydrates. They’re vegan and free from gluten, dairy, soy and GMOs. RRP$5.50. HOLISTIC HAIR CARE Holistic Hair is a premium natural…

1 Syrene Aqua Light Moisture Gel Lotion, $99.99. 2 Algenist Genius Ultimate Anti-Aging Bi-Phase Peel, $89.95. 3 The Body Shop Seaweed Oil-Balancing Clay Mask, $36.95. 4 Estée Lauder Nutritious Micro-Algae Pore Minimizing Hydra Lotion, $78. 5 Moana Night Repair Complex, $159. 6 Elizabeth Arden Superstart Skin Renewal Booster, $110. 7 Lush The Birth of Venus Jelly Face Mask, $14.90. 8 Bobbi Brown Instant Detox Face Mask, $85. 9 Murad Retinol Youth Renewal Eye Serum, $159. 10 Algenist Splash Hydrating Setting Mist, $49.95. 11 Mario Badescu Seaweed Night Cream, $34.…

I’m in the middle of a home renovation. My partner and I seem to be fighting about everything. How do we finish the renovation with our relationship intact? A Renovating a house can be highly stressful. Ballooning budgets, things that go crash in the night, tradesmen traipsing through your place and limited access to those amenities you love, like running water and working appliances – these issues can get to any couple. Keep your relationship healthy by making decisions together. If you and your partner disagree, use the renovation as an opportunity to learn how to compromise. Renovation fatigue is real so make sure you take time out. Create an escape hatch – a corner of your house that’s completely renovation free. No dust, no tools and no mood boards.…

THE PERFECT APPETISER Relaxing reading while the whanau prepare tuatua fritters for Boxing Day lunch. #goodhealthnz #beachchristmas #nzsummer TIME TO UNWIND... Perfect timing for my January subscription to @goodhealthnz to arrive. No better way to unwind after travelling all day. #goodhealthnz #summernz #reading BE IN TO WIN! ‘Gram our February issue, tag us on Instagram @goodhealthnz, and be in to win a copy of Summer Fit All Year Round, by Sally Fitzgibbons.…

Address your issues While short stints of stress can damage our chromosome protection, self-repair mechanisms step in to eliminate the stress once it has passed. Long episodes of mental strain and unresolved trauma, on the other hand, have a far greater impact on our telomeres. Meditation can be particularly effective, with studies showing people who practise meditation every day for at least three months have a 30 per cent higher telomerase level than others. Get out of breath German researchers found walking or running at a rate of around 60 per cent of our maximum level was more effective than weight training for protecting cells. If we exert ourselves to the point that we feel challenged but can still easily hold a conversation, for three 40-minute sessions per week, we boost…

WHAT EXACTLY IS THIS ‘CAVEMAN DIET’? The paleo diet is based on the types of foods presumed to have been eaten by early humans 2.5 million years ago, consisting chiefly of meat, fish, vegetables and fruit, and excluding dairy, cereal products and all processed food. The theory is that cave dwellers weren’t fat and didn’t have diabetes. Nutritionist Lowri Turner says, “In this sense it is like the Atkins, but it’s much healthier because it includes plenty of vegetables and some fruit. The paleo diet is also good because carb foods are the ones we tend to overeat – that big bowl of pasta or the second slice of toast – so removing grains prevents this. They are also the foods that trigger cravings in some people, so removing them…

CAN YOU GET THIN BY EATING FAT? Yes, you can according to the Real Meal Revolution, the bestselling book that has shaken up familiar diet wisdom with a radical new approach. “Get comfortable with the idea that everything you thought was unhealthy is not,” explains chef Jonno Proudfoot, who co-wrote the book with fellow South Africans, nutritionist Sally-Ann Creed and scientist Professor Tim Noakes. The three created a programme that turns conventional low-fat, high-carb diet wisdom on its head. Fat, says Noakes, is no longer the enemy. “Fat is actually dense in nutrients, doesn’t affect your cholesterol levels and keeps you feeling full longer – you just have to re-learn what full feels like.” WHAT’S IN A MEAL? Just like the paleo diet (page 50), this favours eating fresh, natural…

WHAT DOES CLEAN REALLY MEAN? You may have heard the term ‘clean eating’ but be confused by what that really means. Although it’s a buzz word among the uber health-conscious, it simply involves eating healthy, whole, unprocessed foods. And, although the phrase is relatively new, the principles of this plan date back to the health food movement of the 1960s, which shunned processed food. This sound approach to eating and living well maximises your energy and optimises your health, making it more than just a diet. It’s a lifestyle with built-in flexibility, meaning it can be adapted to fit almost any way of life or daily routine. “The basic principle is to detox the body from a build-up of toxins that result from poor dietary practices, ditch the junk food…

Falafels with green sauce in lettuce cups » SERVES 4 2 × 400g tins chickpeas, drained and rinsed 2 cloves garlic, crushed 1 long red chilli, finely chopped and deseeded if you like 2 tsp ground cumin 1 tsp ground turmeric ½ tsp paprika 1 small handful of coriander leaves, plus extra to serve 1 small handful of mint leaves ½ cup sourdough breadcrumbs 1 tbsp freshly squeezed lime juice 1-2 tbsp coconut oil 4 large iceberg lettuce leaves GREEN SAUCE ½ avocado ½ cup coconut milk, plus extra if needed 1 tbsp freshly squeezed lime juice 1 To make the green sauce, blitz all the ingredients in a food processor or high-speed blender, adding more coconut milk if needed to make it a pouring consistency. 2 Place the chickpeas,…

It’s sometimes called the ‘vanilla of the East’ due to its distinct sweet flavour and it’s been a mainstay in kitchens from India, Malaysia and Vietnam to Sri Lanka and Thailand for centuries. More recently the popularity of pandan has soared since domestic goddess Nigella Lawson raved about this pungent green leaf. Nigella described it as “the new matcha”, referring to the once little heard-of green tea that can now be found in cakes, teas, smoothies and icecreams across the world. Get the green light It seems that pandan is set to follow in matcha’s footsteps. There are around 750 species of the pandanus or pandan plant – also known as the screwpine. The plants are similar in appearance to palm trees with fan-shaped bunches of long, narrow blade-shaped leaves.…

WE’VE SELECTED RECIPES THAT WILL LEAVE YOU FEELING FULLER FOR LONGER THE GOLDEN RULES » Practise portion control Our 30-day plan gives exact portion sizes to remove any guesswork – and the temptation to go back for seconds. Portion sizes are crucial to boost energy levels – too big a meal and you’ll feel sleepy; too little and hunger will leave you weary. » Vits are vital You need plenty of energy-boosting vitamins and minerals in your diet. Vitamin B12, essential for creating energy from the food you eat, is found in meat, dairy and fish, and fortified breakfast cereals. Magnesium is a mineral that’s key to energy production and blood sugar control, and you can find it in wholegrain bread. Iron is also essential for energy as it helps…

I find exercising in summer is really uncomfortable due to the heat. Is it okay to take a break from exercise for a whole season? A As long as you don’t have a particular medical condition, I suggest trying to keep up some level of activity, for example swimming or working out in an airconditioned gym. If possible, exercise in the coolest part of the day (early morning/ late evening) with a neck cooler and always have chilled water on hand. USUALLY THE LAST AREA YOU PUT ON FAT IS ALSO THE FIRST AREA TO SHED IT I’m happy with the majority of my body, however I would like my thighs to be thinner. Is there anything I can do? A Unfortunately we can’t ‘spot reduce’ a specific area to…

Aquarius JAN 21 - FEB 19 The New Moon eclipse this month is in your sign. It’s just one of four major eclipses which are affecting your sign this year. It’s big news and frankly, makes 2018 a “use ‘em or lose ‘em” year of opportunities for you to change your life in some major ways. So decide now how you want life to be different and make a list of what needs to happen for your dreams to come true. Pisces FEB 20 - MAR 20 With Neptune – the planet of the divine, meditation and all things ethereal – in your sign, coupled with this month’s eclipse in your Cosmic Zone, you really do need to think about your spiritual life a bit. Do you have one? Are…