Innholdsfortegnelse for March 2018 i Good Health Choices Magazine NZ

There’s a lot of talk about self-care these days (just search the hashtag), and how it’s a trend we should all be embracing. And given how much time we spend catering to the needs of everyone else in our lives, a bit of encouragement to address our own certainly doesn’t go astray! But this doesn’t mean that we should be trying to curb our caring ways. Neuroscience tells us that not only are we hard-wired to want to connect with each other, helping people out has big benefits for our mental health too. In her article on empathy (page 100) Trudie McConnochie finds that when we’re able to take a walk in someone else’s shoes it’s not just good for them, it’s good for us, and of course it’s good…

QUICK PICK-ME-UPS Choc therapy Chocolate contains serotonin – the ‘happy hormone’ – and tryptophan, a natural amino acid which the body uses to make more serotonin. Plus, a study in the journal Appetite found if you’re feeling down, chocolate will temporarily lift your mood for about three minutes – though this only works when you’re eating good quality chocolate. GIVE THANKS Set your timer for five minutes and write down a few things that you’re thankful for – or start a nightly gratitude journal, listing three or four things that you were thankful for that day. Research has found that practising gratitude comes with plenty of benefits, such as reducing anxiety and feelings of depression and improving sleep. JUST DO IT... BACKWARDS Writing a to-do list for the next day…

It was Hippocrates who famously said “Let food be thy medicine and medicine be thy food” – which to this day influences the advancement of medicine and healing. Through his study of the medicinal properties of foods, he advised people to prevent and treat diseases first and foremost with a nutrient-dense diet. And throughout history, many systems including Ayurveda and traditional Chinese medicine (TCM) have taught that food is a medicine and a healthy diet is a powerful tool in protecting our health. Today, the evolving field of nutrigenomics, which studies how food influences gene expressions and contributes to either health or disease, suggests that a poor diet is a serious risk factor for many diseases. Perhaps unsurprisingly, the ongoing Global Burden of Disease report – the biggest ever study…

One of the oldest vegetables known to mankind, kumara were grown by Polynesians in the South Pacific as early as 1200 AD, and kumara remnants dating as far back as 8000 BC have been found in South America. Kumara has increasingly gained popularity and is one of the key staple vegetables of the Kiwi diet. Today in New Zealand, around 22,000 tonnes of kumara are produced per year, with about 97 per cent grown in Northland’s warm climate. Kiwis consume almost 4kgs of kumara per person each year. With numbers like that it’s fair to say we’re definitely a nation sweet on kumara, and that’s great because they’re full of nutritional benefits. While they may also be known as sweet potatoes, kumara don’t actually belong to the potato family -…

Recently I have been experimenting a lot with chickpeas. This small legume is a powerhouse of nutrients, packed full of protein, folic acid, manganese and fibre. Most people think of chickpeas as being better suited to savoury dishes; when you think dessert, chickpeas are not the main ingredient that come to mind! Believe it or not, the hearty little chickpea is a great addition to sweet treats. I love using them in my chocolate brownies. Not only do they add lots of nutrients, they also enhance both the texture and the overall taste. These dark chocolate brownies with avocado frosting are vegan, plus with the addition of walnut flour they are also gluten free. You will be completely surprised by their delicious and chocolatey taste and you would never suspect…

Perhaps you’d love to make it to the gym more than you manage, or you’ve tried to take up running many times – but never turned it into a habit. It’s not just you – a survey found 60 per cent of Kiwis don’t meet the Ministry of Health’s exercise guidelines and, according to the World Health Organisation, this is a growing problem around the globe. Government guidelines suggest as a minimum we should be doing 150 minutes of moderate-intensity exercise each week, plus muscle-strengthening activity on two or more days, so lots of us are lagging behind. “Exercise is often difficult for women for a number of reasons,” says clinical sports psychologist Carole Seheult. “Some women feel guilty for taking time out from family life and many were put…

As the year ramps up, you might already be worried about fitting in time for fitness! Here are a few great options for squeezing a burst of exercise into your daily routine, including the One Move Body Toner (right). It’s going to be the best workout for your body as this sideways movement accesses arms, thighs, waist, abs and bottom. The more toned your muscles are, the more calories your body burns around the clock. There’s no need to change into workout gear to do the move and in fact, the best idea is to get into the habit of doing it just before a shower – whether that’s first thing in the morning or when you get home after work… or both! THE ONE MOVE BODY TONER 1 March…

‘AFTER OUR DAUGHTER WAS BORN, I FOUND THERE WAS NOTHING I COULD STAY ACTIVE IN’ For personal trainers Nikki and Adam Clarke, responding to life’s twists and turns had a surprisingly positive outcome. A devastating fracture to Adam’s neck was the first thing to alter the course of their careers, then it was a different type of challenge – juggling work with a newborn baby – that made the enterprising couple spot a gap in the activewear market. Fast-forward a whirlwind four years, and Cadenshae, their exercise brand that caters for pregnancy and new mothers, is gaining a strong following throughout the world. “After our daughter Caden was born, I was trying to maintain my own fitness while looking after personal training clients, and I found there was nothing I…

I recently had treatment for breast cancer. Since surgery I have been avoiding sex with my partner because I’m self-conscious about my body. I want to be intimate with him – but I don’t know if I’m ready for sex. A The rigours of treatment can put a strain on your sex life. The first step to getting intimacy back is feeling emotionally connected with your partner. Think about what makes you feel more in touch with one another – especially if there has been a disconnect while you were both coping with your cancer diagnosis and treatment. Pick a time when neither of you is tired or distracted and talk about your concerns. Keep in mind, sex is not an ‘all or nothing’ experience. There’s a lot of fun…

How did we get so hooked on looking inwards? Whether you plug in to motivational podcasts when you’re feeling flat, Google positive mantras when you need confidence, or scroll through social media for mood-lifting memes on a bad day, our search for happiness is becoming an increasingly solo pursuit. For previous generations, dropping in on the neighbours was a tried-and-true mood-booster; a sports team or hobby class provided a community of likeminded souls; and the best sources of encouragement were family and friends. But these days, we’re often told happiness ‘comes from within’. Self-help books say contentment is all a state of mind, and personal development apps tell us to work on ‘finding ourselves’. But some researchers believe this modern brand of wellness might be hindering – rather than helping…

Pisces FEB 20 - MAR 20 March is your personal New Year as the New Moon takes place in Pisces. If you didn’t already do so, make a plan for 2018. What are your goals? What will you do to achieve them? Writing things down creates magic. If you made resolutions you’ve already ‘mismanaged’, reboot now! Aries MAR 21 – APR 20 If ever there were a time to join the crowd and learn how to meditate, March is it. Find a teacher or go online. You can expect a new start if you meditate, do yoga, or anything else along those lines. Find the zen. It will stand you in good stead for next year, which is going to be full of changes. Taurus APR 21 – MAY 21…

EDUCATIONAL AND INSPIRING A most helpful read: ‘Prepare for Change’ gave me a sense of relief that menopause is indeed a most stressful time for many as I thought I was the only one feeling so vulnerable and depressed. At age 60 I’m still experiencing the most awful menopausal symptoms. I’m being monitored by a gynecologist but dread what is to come. But after reading your article I felt a bit more relaxed and confident being reminded just what one’s body is going through, how one can cope and especially advice that one does not necessarily get from a doctor! This article was very educational and inspiring. Many thanks for the ‘useful contacts’ too. Good luck to all of us at this time of our life - we have to…

STAYING STRONG Older adults can reduce their risk of becoming frail by following the Mediterranean diet. British researchers analysed almost 5800 adults from four countries and found that participants who closely followed the diet were half as likely to become frail compared to those who followed it the least. Shedding light We’re resigned to putting on a few kilos in the colder months, with heavier comfort food and poor weather making getting outdoors a trial. But a new study says there’s an unexpected culprit behind this winter weight gain: the absence of sunlight. Canadian researchers analysed the effect of subcutaneous fat cells – the fats cells that live just beneath our skin – and found the cells shrink under the sun’s ‘blue light’ – the visible light during the day.…

» Furniture A clear, light décor has a relaxing effect and conveys a feeling of safety and security. Choose furniture pieces that go well together and try to minimise clutter. The best option is a bed with a slatted wooden frame and a mattress with no inner springs. » Colours Soft, warm colours (browns and sandy tones) combined with something like a pale blue-grey help with deep, restful sleep. » Order If you have to store linen and clothing in your bedroom, give preference to closed cupboards and drawers. Open shelves look messy and disrupt the positive atmosphere in the room. » Backing Your bed head should be placed against a solid wall to make you feel safe and protected. It acts like a protective screen from behind, and is…

From eating right to knowing your cycle, we have nine pages of expert advice to answer all your fertility questions. Around 60,000 babies were born in New Zealand last year and our fertility is what makes those births possible. However, approximately one in six couples have difficulty getting pregnant, which can be very distressing. The good news is there is plenty you can do to boost your fertility and improve your chances of a successful pregnancy. In this handbook, you’ll find information and resources to improve your health and help reduce your chances of infertility. YOUR FERTILITY Choosing to start a family is exciting and being well informed will give you the best chance of conceiving and having a successful pregnancy. Lifestyle choices can have a significant effect on…

‘THERE IS NO CURE FOR ESSENTIAL TREMOR BUT IT CAN BE MANAGED’ Over the past few months, I seem to have lost my sense of smell. It is also affecting my sense of taste. Should I be concerned? A Loss of sense of smell, anosmia, can be caused by a wide variety of conditions. Anosmia also causes a decreased sense of taste. The most common cause of anosmia is a cold or sinus infection. It can also be due to certain medications. However, if anosmia persists it is important to rule out more serious causes – these include diseases of the hormonal system such as diabetes or an underactive thyroid and some serious neurological problems. ‘It is important to rule out serious causes’ Do any of the many advertised products for cellulite…

What is it? Fermenting foods is an age-old technique that has been practised around the world for centuries. Fermentation originally arose as a method for preserving food before technology like fridges and freezers became a staple in kitchens. How do they work? Fermented foods are the result of a process called lacto-fermentation. This involves naturally occurring bacteria from the vegetables feeding on carbohydrates like sugars and starches and converting them into lactic acid and good, probiotic bacteria. Eating fermented foods like sauerkraut and kimchi that contain good bacteria can help rebalance and rebuild the bacteria in the digestion. How do you eat them? Try having a couple of spoons a day. Mix your favourite flavour into a salad, put some in a sandwich or simply add some to your plate.…

Kumara and sundried tomato lasagne » PREP + COOK TIME: 1 HOUR 15 MINS » SERVES 6 650g kumara, cut into 1cm slices 2 tbsp olive oil 1 onion, chopped 3 fat cloves garlic, crushed ¼ cup sundried tomatoes, chopped 1 capsicum, deseeded, chopped 750ml passata ½ cup water ¼ cup tomato paste Pinch of sugar 150g frozen spinach Handful of basil leaves ½ tsp oregano Salt and pepper 400g pack dried lasagne sheets ¼ cup cheddar cheese BÉCHAMEL 2 tbsp olive oil 2 tbsp plain flour 600ml milk ¼ cup parmesan cheese 3/4 cup grated cheddar cheese Salt and pepper 1 Preheat oven to 210°C. Brush kumara with 1½ tbsp oil and roast for 20 minutes, turning once during cooking. 2 Heat remaining oil in a large frying pan,…

Coconut and banana custards » PREPARATION: 20 MINUTES » MAKES 8 SMALL CUSTARDS A good form of saturated fat and high in vitamins and minerals, coconuts are a good supply of fuel for the brain. 2 cups coconut cream ¼ cup coconut nectar, or maple or rice syrup 1 large banana 1 tbsp pure vanilla essence 1 tsp agar-agar powder (see tip) 1 Combine all the ingredients in a blender and blend until smooth. Transfer the mixture to a small saucepan and bring to the boil, then reduce the heat and simmer, stirring, for 4-5 minutes until it thickens slightly. 2 Transfer the mixture to small moulds and allow to set in the refrigerator for a few hours. You can sprinkle a few cubes of peeled mango, sliced strawberries or…

Does juicing impact folate? A Folate (or folic acid) is a nutrient that’s important for mental health, general metabolism and baby-making. As a B vitamin it quickly breaks down and needs replenishing daily. Green leafy veges are one of the best sources of folate, yet many people don’t meet their vegetable requirements. Green juices can be a great way to boost your intake of folate! However, make sure the juice is freshly squeezed because with store-bought green juice the folate has usually degraded by the time you drink it. STORE YOUR OLIVE OIL IN THE PANTRY, NOT ON THE KITCHEN BENCH What does the ‘extra virgin’ label mean on olive oil? A For an olive oil to be labelled as ‘extra virgin’, it must meet a range of criteria set…

IF IT’S RAINING, SET UP A CIRCUIT IN THE GARAGE OR BUY AN EXERCISE BIKE I’m already slipping with my New Year’s resolution to work out at least four days a week. How can I keep momentum? A When you make a New Year’s resolution you aren’t necessarily making a goal, you’re just making a promise to yourself and relying on willpower to stick to it. Without a goal, we lose focus and motivation. I suggest you dig deep and create a goal (eg, aim for 208 workouts in a year and tick them off daily; that’s four sessions a week). It’s not until you achieve a set goal that you realise how important they are in keeping you on track and helping you achieve things you never thought you…

» With your partner… “If you’re arguing with your partner, try to listen out for their feelings, and even ask them what their feelings and needs are. You can’t always reach agreement, but people want to feel like they’re understood.” » With your kids… “Practise empathic listening with your kids. Listen out for two things – what are your kids’ feelings and what are their needs? As an example, when my daughter was having a tantrum, I’d say something to her like, ‘Are you upset because I’m not taking you to the park right now?’ Even if I was totally wrong about the reason, she tended to calm down, because she felt like someone was trying to understand her. It doesn’t mean, of course, you only do what your children…

» Don’t be too fixated on exercise, especially in the first few months after giving birth. Instead, focus more on nourishing food that will help your body recover. » Think about incorporating short bursts of movement throughout the day, rather than getting bogged down in the idea that ‘exercise’ only means a long sweat session. » Mix in some gentle bodyweight resistance exercises like lunges and shoulder presses to help you strengthen, tone, and boost metabolism. » Find clothes that are functional, easy to move in, and allow you to breastfeed (if you are feeding). Clothes can be such a barrier, so eliminating that can be a huge help towards your motivation. » Meet up with a friend for a walk or gentle workout. It’s a great way to fit…

1 Cleanse We all know the importance of cleansing, but often in the interest of time we zip through it and don’t give our skin the thorough clean it needs. As a general rule, cleanser should always be left on long enough for the antioxidants to penetrate the skin – try singing the alphabet through and then rinsing it off! You should cleanse three times a day, once in the morning and twice in the evening. Your nighttime double cleanse is critical in reducing daily pollution buildup. For an even deeper cleanse use an electronic face brush to loosen trapped build-up and bacteria with high-speed vibrations. TRY: Clinique City Block Purifying Charcoal Cleansing Gel, $46; Shiseido Cleansing Massage Brush, $54; or Clinique Sonic System City Block Purifying Cleansing Brush Head,…

The tricky part about happiness is often the more we seek it, the less content we are. Extensive studies by psychologist Iris Mauss at UC Berkeley showed focusing on pursuing happiness consistently left people feeling worse. Experts say this is because the more we chase happy emotions, the higher our standards for happiness become, and the more we blame ourselves if we don’t meet them. On the other hand, Mauss found those who accepted all emotions as a normal part of life felt much happier in the long term. While it’s unclear why some of us show more acceptance than others, despite pressure to be upbeat all the time, experts say it’s a habit we can learn. Mindfulness can help as it allows us to acknowledge those not-so-rosy feelings, but…

Truth is, a Blue Moon itself has little to no astrological significance per se. However, what it does mean is that within the space of one month we get two Full Moons, and Full Moons are always perfect times for getting rid of negative energy of any kind. A few ideas for things to do at the double Full Moons this month: » Do a forgiveness ceremony on both Full Moon nights – all the emotions rise to the surface at Full Moon time, all the better for us to access them. Forgiveness is the best way to clear emotions and karma. Process and release. » Put any crystals you own outside on the nights of the Full Moon to give them a beautiful recharge. » Howl at the Moon,…

What’s the best piece of health advice you’ve ever heard? Eat food. Not too much. Mainly plants. WHAT’S YOUR GO-TO TECHNIQUE FOR LEARNING LINES? Good old-fashioned repetition! I say the words out loud then cover them with my hand, reading only the other people’s lines. I go through the scene in this way as many times as I need to until it has stuck in my brain. If there is someone who can help run my lines I find that really useful, but that’s not always possible so it’s important to have a system that doesn’t require anyone but me! What does the perfect Saturday look like for you? Sleep in, meditate, go for a walk up Mt Eden (my local mountain), have a long brunch with friends, spend the…

FRIDAY FEELING kporks TGIF - enjoying my last Friday off before starting my new job on Monday and 6 weeks off! ON THE ROAD toni.kingstone.artist Happy to be in the passenger seat today – a good day for a road trip to Auckland... gotta love that NZ summer weather! TIME OUT valerie.kopittke Kids are at school, I’ve got the day off work... time for some me time. #metime #timetorelax BE IN TO WIN! ‘ Gram our March issue, tag us on Instagram @goodhealthnz, and be in to win a copy of What Am I Supposed to Eat? by Dr Libby Weaver.…

‘I HAD A WHOLE LOT OF SUPPORT, AND BECAUSE OF THAT I WAS ABLE TO CONTINUE ON’ ‘This is my third Games, so I want to win’ She’s been a big name in sport for more than a decade, but for Kiwi triathlete Andrea Hewitt, there’s far more to it than collecting medals. There’s the countless wintry mornings in the pool, pushing the pedals and pounding the pavements, the sheer grit required to stay at the top of her game while being her own coach and motivator, and the profound mental strength she showed the world after the tragic death of her fiancé. When it comes to staying focused and powering on, it’s safe to say Andrea, 35, is the poster girl. She’s never one to shy away from a…

A new wonder drug, an alarming food scare, a potential miracle cure for cancer… Thanks to the evolution of science and technology, fresh discoveries in the world of wellness and medicine come in thick and fast and it can be hard to know which of these ‘breakthroughs’ should fill us with hope, which will be disproven in a few months’ time, and which ‘health warnings’ we should heed. We asked experts in their fields to delve a little deeper into some of the ‘game-changing’ findings to uncover the truth, the whole truth and nothing but the truth, so you get the full story. ‘It’s a novel approach that could be a massive step forward in the treatment of dental decay’ NEVER BRUSH YOUR TEETH AGAIN! NEW DRUG “HELPS ROTTEN TEETH…

Greened-up shakshuka GF WF DF SF » Serves 4 GENEROUSLY 2 tbsp olive oil 1 leek, white part only, washed well and sliced 3 garlic cloves, peeled and thinly sliced 1 green capsicum (pepper), diced Pinch of chilli powder or paprika 1 tsp ground cumin or cumin seeds 3 fresh bay leaves 1 tsp tomato paste (concentrated purée) 800g tinned chopped tomatoes 250g (1¾ cups) frozen peas 1 large handful baby spinach leaves 4 large free-range eggs Mint leaves, to garnish 1 Heat the olive oil in a large frying pan over high heat. 2 Add the leek, garlic, capsicum, spices and bay leaves and cook, stirring often, for 5 minutes, or until the capsicum is softened and the spices are fragrant. 3 Stir in the tomato paste, tinned tomatoes…

This simple exercise is so effective! Holding your body stiff as a board develops strength in the core – the muscles that connect the upper and lower body – as well as shoulders, arms and glutes. This is a static exercise, so your body stays in one position for the whole time. You don’t need any equipment and you can do it just about anywhere. How to… Get into a press-up position with legs straight out behind you (knees off the floor). Bend your elbows and rest your weight on your forearms with elbows aligned below the shoulders, and arms parallel to the body at shoulder-width distance. You can keep your palms flat on the floor or clasp hands together. Your body should form a straight line from shoulders to…

MINERAL MAGIC Unique natural soft zeolites and Opal A silcas, from New Zealand’s geothermal area, together to cleanse, detoxify, and revive your skin. Zeosoft Facial cleanser and scrub removes impurities & makeup, leaving your skin feeling fresh, supple & revived. $29.99 each. Available online at www.zeosoft.co.nz. QUICK FIX Murad’s new clinically proven Rapid Age Spot Correcting Serum rapidly diminishes the appearance of dark spots, age spots and hyperpigmentation in just one week and works to enhance skin’s radiance and help evens out skin tone to reveal a clearer, brighter complexion brighten tone instantly and over time. Available online at www.murad.co.nz and Caci clinics nationwide, RRP $159. GENTLY DOES IT Most conventional soaps have a pH value of 7 which strips away the protective layer. Every time you wash with soap,…

With 2.07 billion average Facebook users, each having an average of 155 ‘friends’, we’re exposed to more people’s experiences and lives than ever before… but do we actually care about them? Haslam thinks social media does foster collective empathy building. “People of my generation are often a bit grumpy about youth who seem to be lost in their phones, but that does provide a lot of opportunity to understand what others are thinking, and to share emotions you wouldn’t maybe share face to face,” he says. But Krznaric points out most social networks are designed to connect us with people who are like us, rather than strangers. He does admit, however, that his viewpoint of social media is tarnished by unpleasant interactions. “I try to be positive about technology but…

START SMALL When life throws you a curveball, it can be daunting to figure out how to get back up. But focusing on small habits can make it easier to keep on track while you rebuild. That may be making time to meditate for five minutes; catching up with a friend every week; or making an effort to go for a walk on your lunch break. ‘Make a conscious decision to let the past be the past’ No matter how careful we are to keep everything on track, and to count our blessings, life is always going to throw us a few curveballs. Things go wrong, plans go awry or we reach the end of an era and suddenly can’t see our way forward. Empty nest. Illness. Relationships foundering. Redundancy.…

What do Google, Goldman Sachs and Transport for London have in common? They all swear by mindfulness to enrich the working lives of their employees. And the good news is you too can bring a bit of mindfulness into your nine-to-five. So what exactly does it entail? Well, here’s what it isn’t: it’s not about emptying your mind of thoughts and it’s not a simple relaxation technique. Mindfulness is about paying attention to the present moment in a non-judgmental way. You’re not trying to analyse or change anything; you’re trying to bring about greater self-awareness, to get familiar with the patterns of your thoughts and emotions. What’s more, mindfulness can help tap into your creative potential. If we’re always thinking too far ahead, that can really limit our thinking. Whereas…

In an ambitious venture in Nevada, US, a town was purpose-built as a haven for happiness. Dubbed ‘The Downtown Project’, the utopian strip in the middle of the desert was developed with small business owners in mind, with a start-up culture vibe of creativity and community spirit. The eccentric town planner, also a wealthy entrepreneur, created spaces for communal living and working, set up regular concerts, and even encouraged all residents to own pet llamas. But according to the book on the town, The Kingdom of Happiness, the strain of having to be upbeat all the time soon put the residents on a downer. Socialising with no off switch became too intense, having no definition between work and home left many strung out, and within a year three of the…

1 Before you attend a class, Jill Healy-Quintard recommends researching the school’s philosophy and where the teacher studied. “If it was a six-week course through a fitness-based organisation then it will not be well instructed or the slightest bit authentic,” she warns. 2 If you want to wear the latest trendy gear, that’s okay – but don’t do it purely to look good on Instagram. Healy-Quintard recommends honouring yoga’s connection with spirit by opting for sustainably made pieces by local producers. “There are amazingly beautiful pieces of clothing made of beautiful eco fabrics in fabulous colours and styles.” 3 The best way of maintaining the integrity of yoga is to focus on your breath during practice, says Danielle Shine, who teaches yoga both privately and via her YouTube channel. “Be…