Innholdsfortegnelse for May 2018 i Good Health Choices Magazine NZ

In the past few decades, technological advancements have made a huge impact on healthcare and the way that we are able to treat illnesses. And while none of us would want to turn back the clock on that, there is another side to this rapid rate of change and the effect it is having on us humans. Some experts have dubbed this era the ‘age of anxiety’ because the pace at which we live in this globalised, interconnected, ‘always on’ world leaves many of us feeling like our heads are permanently spinning. There is always more you could be doing, and if, like me, you’re naturally prone to bouts of FOMO, then when can you ever switch off? We need better strategies for coping with our new reality and we…

» On call If you or someone you know is in crisis, call Lifeline on 0800 543 354. » Studying up For more information about anxiety and depression, see The Lowdown ( thelowdown .co.nz), or call Youthline (youthline.co.nz) on 0800 376 633, or free text 234. » Reaching out If you know a young person who’s going through a hard time, check out Common Ground ( commonground.org.nz ). It’s a resource for parents, wha¯nau and friends where you can find advice and information – including ways to look after yourself while supporting a loved one, and how to provide a safe space for them to talk about their worries. » Bright stars For more information on Megan Street and Nicole Gibson, see nicolegibson…

A flu shot isn’t 100 per cent effective but it does offer protection, especially if you’re in a high-risk group (see Stop the Spread). If you’re severely allergic to eggs or mercury, or have had an allergic reaction to a flu vaccine, see a GP before getting vaccinated. IS IT FREE? In New Zealand it’s free for the 65s and over, pregnant women, young children with a history of significant respiratory illness, and those with medical conditions that increase the risk of complications from influenza, eg cancer, lung or heart disease, low immunity or diabetes. You’ll need a flu shot yearly as the virus strains change. WHEN SHOULD I GET IT? Having the vaccine from April allows protection to develop well ahead of the peak transmission period, which is usually…

Some scientists say the two diseases are caused by the same bacteria, and that the bacteria which lead to inflammation in the gums can enter the bloodstream and move to parts of the circulatory system. The premise behind this theory is that the body produces an inflammatory response to the bacteria, leading to plaques forming in the arteries. Supporting this idea is the discovery of oral bacteria in the fatty deposits of some people with atherosclerosis. So while experts like Heitz say going to a periodontist won’t fix your heart problems, some studies show periodontal therapy can reduce the markers of systemic inflammation. And a consensus report in the American Journal of Cardiology said those with moderate to severe periodontitis should be told of a possible increased risk of cardiovascular…

I am recovering from shingles that affected my chest wall. The rash was really painful and I felt like I had the flu. Is there anything I can do to avoid getting it again? A Shingles (herpes zoster), which is caused by reactivation of the chicken pox virus, occurs in about 30 per cent of people at least once in their lifetime. There is now a vaccine available that has recently been made free for people aged 65-80 in New Zealand. It decreases the risk of developing herpes zoster by 50 per cent. It is a ‘live virus’ vaccine, however, so it isn’t recommended for people who have a disease or who take medication that affects their immune system. ‘There is now a vaccine that’s free for people aged 65-80…

‘IT’S NOT A LOW-FAT DIET BUT IT’S ABOUT GOOD QUALITY FATS’ It began in the 1970s with a discovery that people living on the island of Crete in the Mediterranean Sea had some of the lowest cholesterol levels in the world. In fact, while more than 40 per cent of the daily diet of Cretans traditionally came from foods rich in fat, death rates on the Greek island were 57 times lower than in countries like Finland, Holland and the US. Researchers began unravelling the ancient Cretan diet and discovered that, throughout the Mediterranean, there are key elements to this style of eating. All the fats eaten are healthy fats from foods like oily fish, olive oil and avocado, and diets are also high in fresh vegetables, fruits and whole…

Chicken and lentil cottage pie » SERVES 4 » PREPARATION: 25-30 MINUTES » COOKING: 20 MINUTES » 3G CARB PER SERVE 1 tbsp olive oil 400g lean chicken breast fillets, chopped 2 cloves garlic, crushed 320g tinned lentils, drained and rinsed 2 tbsp lemon thyme leaves, plus extra to serve 1 tbsp rosemary, finely chopped 2 cups (500ml) salt-reduced chicken stock 1 cup small basil leaves, plus extra to serve ½ cup chopped flat-leaf parsley, plus extra leaves to serve 80g cheddar, finely grated MASH 300g broccoli florets, chopped 300g peeled celeriac, chopped 2 tbsp olive oil margarine 2 tbsp chopped chives 1 Heat the olive oil in a large saucepan over high heat. Add the chicken and garlic and cook, stirring occasionally, for 3 minutes or until light golden.…

In the evenings I always seem to want to eat more than during the day – why is that? A First of all, people tend to eat more in the evening because that’s when they have more time to eat. We often associate eating with relaxation and socialising, so part of it is circumstantial. However, it’s also physiological. One of our appetite-reducing hormones, called peptide YY, decreases as the day goes on, particularly as stress levels increase. To avoid overeating in the evening, find a relaxing activity that keeps you busy such as going for a walk or doing craft work; ensure you eat adequate calories from nutritious foods throughout the day; and try to minimise your stress levels. ‘Find a relaxing activity that keeps you busy’ I’ve been diagnosed…

Walk into a ‘new age’ crystal shop or browse the alternatives section of a natural health store and you’ll come across a plethora of products, from salt lamps to crystals, essences and sage smudge sticks. “There’s a lot out there, so it’s about using your gut instinct to choose what’s right for you,” says health and wellness coach Rigel Barry. “Intuitively we know what the best thing for our health is; we just have to get quiet and tune in for guidance.” Here is the low-down on nine alternative health products you might like to try. Magnesium bath flakes, oil and sprays A potent mineral involved in more than 300 chemical reactions in the body, magnesium plays a role in everything from mood, sleep quality and immunity to heartbeat regulation…

 I’ve been with my partner 15 years. Recently he told me a male teacher sexually abused him when he was 16. I feel out of my depth trying to help him; what should I do? ‘DON’T TRY TO BE HIS THERAPIST; INSTEAD ENCOURAGE HIM TO SEE ONE’ A Child and teen sexual abuse has a profound effect on the victim. They often don’t tell anyone because of the stigma and shame associated with it and often think they were in some way responsible and/or complicit. It’s a positive step that your partner is finally talking about it with you, but I can understand you feel shocked, confronted and out of your depth. Don’t try to be his therapist; instead encourage him to see one. Therapy will help him understand he…

» Breathe through the nose as much as possible “Just switching to nose breathing alone can limit instances of over-breathing. Over-breathing can create a constant low level feeling of anxiety, it increases heart rate and can adversely impact the digestion process,” Weinert says. » Breathe low and slow When breathing in, the belly should move more than the chest and the lower ribs should expand slightly. “The ratio of inhalation to exhalation breaths is important to remember. In normal situations, if the exhalation is approximately twice the length of the inhalation then you’ll experience a calming effect, even after intense physical exercise,” explains Weinert.…

‘Mindfulness is like a check-in that I’m acting with integrity’ As the co-owner of yoga and wellness studio Power Living, in Wellington, Justine Hamill is all about holistic health. But she’s also open about the fact life hasn’t always been a bed of roses. Issues from a difficult childhood triggered a journey of deep soul-searching, and after revaluating the role of alcohol in her life, she’s now an ambassador for sober community No Beers? Who Cares. Here Justine explains how mindfulness has been key to developing her self-awareness, which has helped her to live life to the fullest. Mindfulness in action “I see mindfulness as an overarching term for becoming a witness to the way you operate in the world. For me it’s like a check-in that I’m acting with…

GOING BACK TO BASICS This is the first time I have bought Good Health Choices magazine, and I read the entire issue, front to back. I thoroughly enjoyed every article and found ‘Let’s all downsize’ to be quite eye-opening. I always thought our family had been great with portion sizes, and I make sure we eat very healthily with treats every now and then. But yes, I had noticed myself gaining weight regardless of how much I exercised. Since reading the article I am making sure our serving sizes are smaller and trying to make our lifestyle more evenly balanced with what we eat. The result is weight loss and a very happy, energetic family. – Emma WHAT A TREAT! Just got the April magazine (the start of a subscription…

A DOG’S LIFE Therapy dog sessions are gaining popularity on university campuses worldwide, especially before exam time. Now researchers from the University of British Columbia have found that even a single drop-in session where students cuddle dogs can boost their wellbeing. Researchers surveyed 246 students immediately before and after the sessions, and again 10 hours later, and found participants reported a significant drop in stress levels as well as increased happiness and energy immediately afterwards, compared to those who didn’t attend. Even 10 hours later, students felt more supported and slightly less stressed. Sweet thing Thinking of starting a family? A new study in the journal Epidemiology says it may be worth cutting back on sugar-sweetened beverages like soft drinks or energy drinks. The study followed almost 4000 women living…

‘IT’S WHAT WE DO EVERY DAY THAT’S IMPORTANT, NOT WHAT WE DO SOMETIMES’ ‘I try to encourage parents not to stress out too much about what their kids do with their friends’ As much as we can look after our own healthy habits, when our kids aren’t eating well it can be a huge source of stress. We know that poor nutrition can wreak havoc on our systems, and for teenagers in particular – who are already in a turbulent phase of life – it can play a big role in their moods, their weight, their skin and their hormones. So what can we do to instil these core messages for wellbeing in the young people in our lives – and how do we make them stick? There are few…

The uncomfortable cold and flu symptoms are caused by inflammation It’s that time of year again, when viruses are lurking all around us. Some people seem to be more susceptible to viruses while others sail through the cold and flu season unscathed. In this health handbook, we look at what causes those uncomfortable symptoms, how you can deal with them, and what you can do to make yourself less vulnerable so you don’t succumb to the dreaded lurgy in the first place. IT’S ALL ABOUT THE SYMPTOMS Colds and flu are caused by viruses, but their symptoms – from a runny, congested nose and sore throat to chills and green mucus – are the result of chemicals our bodies produce when we’re sick. THE REAL CULPRITS Those uncomfortable symptoms that…

» Turmeric It’s good for everything from arthritis to sore muscles, thanks to its high concentration of curcumin. The anti-inflammatory effects also work on cold symptoms. » Tea Green and black teas are rich in flavonoids, an antioxidant. But green tea also contains plenty of epigallocatechin gallate (EGCG), another powerful antioxidant which boosts immune function. » Paw paw This yellowy orange fruit, also called papaya, is a rich source of vitamin C to help boost immunity, and also contains digestive enzyme papain, which has anti-inflammatory action. » Kiwifruit These are rich in vitamin C, folate, potassium, and vitamin K – all of which boost your general health to fight off all those nasty bugs. » Garlic Studies show if we regularly eat garlic, we’re less likely to get sick. But…

‘I started fasting but my body wouldn’t co–operate’ Michelle Matangi, 36 If you want to make Michelle Matangi grimace, mention the ‘P’ word. “I know all about weight-loss plateaus,” says Michelle. In 2008, she lost a whopping 42kg – in one year! It wasn’t the first time she’d dropped so much weight so quickly – when she was 23, Michelle lost 30kg in one year on the Atkins diet. “That first time I went down to my lowest ever weight, of 54kg. Now I realise that’s far too low for my height (168cm), but at the time I thought it was fantastic, even though I was eating no carbs and couldn’t sleep or concentrate.” When she began eating carbs again her weight shot up to 107kg. “So in 2008, I…

» Brush your teeth twice daily » Floss at least once a day. Flossing helps remove food particles and plaque that can’t be reached with your toothbrush. » Use a mouthwash. Swishing with a mouthwash can help remove food particles that might have been missed by brushing and flossing. » Know your risk. Diet, age, smoking, genetics and diseases like diabetes and arthritis can increase your risk of developing periodontal disease. » Have twice-yearly dental check-ups and professional cleans by your dentist or dental hygienist » Reduce the amount of sugar in your diet.…

Breakfast Soy and linseed bread or sourdough bread with eggs. Natural yoghurt with fresh fruit and nuts. Frittata with roma tomatoes, olives, artichokes, feta and herbs. Oats with natural yoghurt and figs. “Start the day with a satisfied stomach rather than highly-refined cereals that won’t keep you full,” says Donaldson. Lunch Leafy salad with cucumber, avocado, tomato, olives, feta, chickpeas and sardines or lean chicken. Seafood and salad, or tomato or vegetable soup with wholegrain bread. “Serve lunch with pita bread and dip it in olive oil to slow down the absorption of the carbohydrates in the bread, which is good for stabilising glucose levels,” says Donaldson. Dinner Lean chicken and vegetables or a 150g piece of salmon or white fish with whole wheat couscous or pasta. Serve with broccoli,…

Is training using only your body weight enough to maintain a good level of muscle? A Absolutely. Using your body weight by executing big compound exercises such as squats, push-ups, lunges, and really fatiguing yourself with each set, is in fact enough to stimulate muscle fibres. As your body adapts to doing these types of exercises, however, it’s important to continue to challenge your muscles by making these movements more difficult. For example, instead of sticking to normal squats, throw a set of single leg squats in as well. ‘Throw a set of single leg squats in as well’ I’ve heard human growth hormone is the closest thing we have to the fountain of youth. Does exercise help produce it? A Certain exercises do contribute to stimulating human growth hormone…

‘Always saying yes makes me unhappy in the long run’ I could fill an entire book with the stress and anxiety this three-letter word has caused me. And the worst part? Constantly saying yes makes me unhappy in the long run. So I can’t go on like this. I’m hoping the solution lies in having a consultation with a psychotherapist, so I visit Dr Benjamin Siemann. Perhaps he can explain to me why I just can’t seem to say ‘no’, even though I know it would be better for me. Our session begins like this: We don’t have to justify the ‘no’ to others, says Dr Siemann. It’s wiser not to because it’s then too easy to fall into a cycle of persuasion. And when it comes to persuasion, there’s…

» This Works Stress Check Breathe In, $33 This concentrated blend of pure essential oils features refreshing eucalyptus to cleanse, invigorate and help counter physical and mental fatigue, as well as lavender oil to combat tension. Roll on your wrists and pulse points at any time and breathe in deeply to relieve tension – perfect to keep in your handbag or desk drawer. » Nod Deep Sleep Support Drops, $62 This 100 per cent natural elixir is a powerhouse blend of aromatherapeutic herbs and essences that can induce a deeper level of sleep. The hero ingredient of manuka contains sedative benefits. » Osmosis Relax Harmonized Water, $78 This formula can help to promote sound sleep and minimise stress throughout the day. It works by balancing energetic disharmonies in the body…

1 Take a normal breath in through your nose and allow a normal breath out through your nose. 2 Hold your nose with your fingers to prevent air from entering your lungs 3 Time the number of seconds until you feel the first definite desire to breathe, or the first stresses of your body urging you to breathe. These sensations may include the need to swallow or a constriction of the airways. You may also feel the first involuntary contractions of your breathing muscles in your abdomen or throat as the body gives the message to resume breathing. 4 Release your nose, stop the timer, and breathe in through your nose. Your inhalation at the end of the breath hold should be calm. 5 Resume normal breathing. KEY POINTS »…

Uranus’ move back into Taurus for the first time in decades is massive news Taurus APR 21 - MAY 21 You now have chaos and revolution planet Uranus in your sign. So change is nigh! Inevitable, even. Decide what you want to cut ties with. Think about where you need a revolution in your life. Stay awake! Your life is evolving! It’s a turning point time. Decide if you want your life to go in a new direction – and then turn and face that direction. Gemini MAY 22 –JUN 22 A spiritual awakening awaits many a Gemini now and over the coming six months. Perhaps the past couple of years of hard graft have taught you success means many different things, including being able to enjoy yourself. Whatever the…

If you could head off on holiday tomorrow, money no object, where would you go? I’ve been lucky in my life to travel extensively so if time were no object then I would return to my little hometown in Queensland, Australia. I’d spend weeks at the beach where I spent my childhood believing Christmas trees were tall and that the summers would never end. WHAT BOOKS ARE ON YOUR BEDSIDE TABLE? I write in a book called I’m A Parent? It’s a journal to my daughter where I haphazardly write about her childhood journey. I talk of the mistakes I make with her (in the hope to lessen her adult counselling costs) and the important moments in her childhood that she and I may forget as she grows older, and…

TAKING TIME OUT Reading the latest Good Health Choices mag at the hairdresser and enjoying some downtime! GOOD MORNING Slow start to Easter Saturday. Chilling with good coffee and great reading material JOIN THE PARTY We had a miracle berry party this weekend after reading about them in GHC mag. Such a cool thing to try! BE IN TO WIN! Be in to win! ‘Gram our May issue, tag us on Instagram @goodhealthnz, and be in to win a copy of Celia Brooks’ SuperVeg.…

Our body language is a mirror of everything we think and feel. Using body language is a quick way to get into your body, be present, and start to feel more confident. Most of the time we’re running around like crazy – thinking about everything we have to do; we have a big list and we go into action. We’re not aware of whether we have a back ache, headache, or if we’ve eaten, so recognising what’s happening with our body language is pivotal to good health. Think about when we’re stressed; what do we do? We close up. When we sit at a computer, our body language is closed up. If you start closing up your body, you’re increasing your level of cortisol very fast. Within two minutes you…

Mental health concerns are set to become the world’s biggest health pandemic by 2020 Social media, she believes, is a key factor behind body image issues and low self-esteem Whether you’ve been there yourself or supported someone through it, depression and anxiety are difficult things for anyone to cope with. But when you’re a young adult trying to navigate your way in the world, adding mental health issues to the mix can make life almost impossible to fathom. It’s well documented that anxiety and depression rates are on the rise in Australia, New Zealand and much of the developed world, but it’s not just among adults – it’s a worrying trend that’s affecting young people as well. Regardless of age, gender or economic status, the number of teens experiencing mental…

The flu and the common cold are both respiratory illnesses but different viruses are responsible. Sometimes flu causes minor symptoms and some cold viruses can knock you off your feet but, in general, flu symptoms are more intense while a cold is more likely to lead to a blocked/runny nose. SYMPTOMS Runny nose or nasal congestion Sneezing Sore throat Fever Cough Headache Aches and pains Fatigue Nausea and vomiting FLU Rare Rare Common Common (sudden onset; usually temperatures between 38°C and 40°C) Common (sudden onset) Common (sometimes intense) Common (sometimes intense) Common (intense; duration lasts a few days, sometimes longer) Common in children, rare in adults (often accompanied by diarrhoea and abdominal pain in children) COLD Common Common Common Rare Common (mild or moderate) Rare Rare (mild) Common (mild) Rare…

DON’T SMOKE Don’t smoke and stay away from secondhand smoke. EXERCISE REGULARLY Find an exercise you enjoy, whether that’s a team sport or a brisk walk, and you’re more likely to do it regularly. But don’t go full throttle; over-exercising can have the opposite effect of suppressing immunity. Movement also promotes good circulation, which allows the cells and substances of the immune system to move through the body easily and do their job efficiently. MAINTAIN A HEALTHY WEIGHT Keeping your waist circumference to less than half your height is one of the best indicators you’re a healthy weight, according to 2017 research. SKIP THE ALCOHOL Skip the alcohol on most days but if you do drink, do so only in moderation. SLEEP LOTS Seven to nine hours’ sleep is optimal…

‘IT MAY BE THAT HAVING GUM DISEASE IS JUST A MARKER FOR INCREASED RISK OF ALSO HAVING A SYSTEMIC ILLNESS’ ‘Going to your dentist won’t fix your heart problems’ Over the past few years there has been considerable hype about the correlation between gum health and heart disease. Many scientific studies have shown significant correlations, but not everyone is convinced. The research In 2016 a Swedish study examined 805 patients under the age of 75 who had suffered their first acute myocardial infarction (AMI), also known as a heart attack. The study also examined 805 matched controls who had no history of heart problems. Gum disease was more common in patients who had had a heart attack than in the control group. In fact, the study concluded that there was…

These are packed with good things Healthy muesli bars » PREP TIME: 50 MINUTES (INCLUDING REFRIGERATION) » MAKES 12 BARS Most packaged muesli bars have a lot of refined sugar. These are packed with all sorts of good things. ½ cup almonds 1/2 cup pistachios 1 cup pumpkin seeds 1/2 cup white quinoa 1 cup shredded coconut 1/2 cup sunflower seeds ¼ cup chia seeds 20 pitted dates 6 tbsp coconut oil, melted 4 tbsp raw cacao powder 2 tsp vanilla extract 2 tbsp raw honey ½ cup rolled oats 1/3 cup dried cranberries 2 tbsp raw cacao nibs 1 In a food processor or high powered blender, add the almonds, pistachios, pumpkin seeds, quinoa, shredded coconut, sunflower seeds and chia seeds, and pulse a couple of times to roughly…

There is something so enormously satisfying about tart made from scratch. My Green Goddess Tart is packed with goodness and – although I know it looks like a lot of steps – it’s really incredibly easy to make! I know you’ll love the oaty nutty base and its creamy filling loaded with all your favourite greens. This tart is delicious served up at any time of the day – for breakfast, lunch or dinner. It also makes a great packed lunch, accompanied with a fresh crispy salad. You’ll love the nutty base and its creamy filling loaded with vegetables Green goddess tart BASE 1 cup rolled oats 1 cup almond meal 1/4 cup spelt flour 2 tbsp arrowroot powder 1/2 tsp sea salt 4 tbsp extra virgin coconut oil 2 tbsp…

1 Make appointments with yourself. You need to take your ‘me time’ seriously, and by locking it into your diary you’ll be less likely to say yes to requests that clash with it. 2 Take time to decide; don’t let yourself be forced. Otherwise you’re likely to end up in a situation where you’re saying yes without thinking it through properly. Putting off the decision at these times may help here. Give yourself some time. If on the telephone, you could say something like “I’ll need to check if I can do it. Call me back.” In doing so, it’s very important you don’t say “I’ll call you back.” This wouldn’t take the pressure off you. You could also say “Get back to me if you still need it.” This…

SILKY SOFT For a complexion that feels healthy and soft, try new Protex with Macadamia Oil bar soap. The nourishing formula eliminates 99 per cent of bacteria, and is dermatologist tested for the good health of your skin. Now available at all leading supermarkets. RRP $1.52 BEST FOOT FORWARD From a walk around the block to a cross-country hike, the V-Lite Wild-Life Scorpion shoe is the perfect fit, offering all the comfort and support you need. RRP $139.99 from Rebel Sports and other leading footwear stores. For more information see denstock.co.nz COLD SORE PROTECTION Sunshine can cause painful cold sore blisters. Clinically proven to be more effective than aciclovir cream, the natural Spirularin® HS cream with the unique microalgae extract Spiralin® and added SPF15, takes care of acute cold sores…

IT IS CARBON DIOXIDE THAT DETERMINES HOW WELL OUR BLOOD RELEASES OXYGEN TO THE MUSCLES AND ORGANS IN OUR BODY We all know the importance of breathing good quality air, but how often do you think about the ‘quantity’ of air you’re breathing? If you’re like most people, you probably don’t think about it at all. However, according to Patrick McKeown, author of The Oxygen Advantage, not only should you be thinking about your breathing, but you should also breathe less. While the idea of breathing less may sound counter-intuitive, McKeown explains that over-breathing has an enormous effect on our health. He claims learning to breathe correctly can help prevent and reverse conditions such as anxiety, asthma, hay fever, high blood pressure, snoring and sleep apnoea, as well as improve…

‘It’s about teaching us how to master our minds’ – Dr Elise Bialylew The funds raised through the month of mindfulness go towards building clean water projects in Africa Regardless of whether you’re a dedicated mindfulness convert, you’re a dipper who starts for a while then loses momentum, or you’ve relegated it to the list of ‘must try one day but never quite get around to it’, Dr Elise Bialylew says everyone can learn something new from the ancient mind-soothing practice. And when it comes to helping others find a way to get off the stress express and into healthier habits, she’s a bit of an expert. Elise is the founder of Mindful in May, a popular worldwide movement that for the past six years has seen thousands…

This month sees the move of the change-maker planet Uranus from Aries into Taurus. Whether or not you are one of those signs, it’s big news. Uranus hasn’t been in this part of the skies for more than 80 years. That means unless you’re 80+, you’ve never had Uranus triggering your chart in this way. Your stars this month give you an idea of how this new energy will play out in your horoscope/life. Wherever Uranus goes, changes follow. You start to feel you no longer can put up with something or someone. You want out! You wake up! You realise you must change your life. Uranus is the planet of the unexpected too, and there can be massive surprises. Anything could happen and probably will. Expect the best and…