Innholdsfortegnelse for July 2018 i Good Health Choices Magazine NZ

Remember when ‘food’ simply meant the plate of tucker you sat down to in the evening? These days, it’s a far more complex topic – there are politics around the choices we make and constantly evolving science about the effects it has on us. On an individual level, we know that what we eat doesn’t just give us life, it can affect the quality of that life – and the length of it. It can ward off illness, give us energy and lift our spirits (see page 58 for more) - or cause a multitude of problems. So in this issue we investigate our dinner decisions from many angles. If you have a hunch that some foods are your friends and some are not, turn to our Health Handbook about…

Exercising one limb can improve the one on the other side— even when it’s immobilised in a cast Whether it’s a broken arm or a sprained ankle, injuries that leave a limb out of action can really mess with your exercise regime. But a new study has found that exercising one limb can improve the other – even when it’s immobilised in a cast. Researchers from Canada’s University of Saskatchewan covered the left wrists of 16 students with a hard cast. Half the students were asked to go about their normal lives without exercising their arms, while the others were given a workout programme for their right arm that targeted the flexor muscles in their wrist. After a month, the wrist muscles of those who didn’t exercise had atrophied –…

‘I’m glad I did it, and I’m taking part again this year as part of a team’ The cancer had made me rethink my views on alcohol, and Dry July was a way to reinforce that I was 37 when I was told I had breast cancer, and the diagnosis felt like being hit by a truck. In hindsight, I had an idea that something was very wrong with my health. For the six months leading up to the diagnosis, I had severe bladder infections about twice a month, which was a key sign my immune system wasn’t working as it should. The week before I was diagnosed, I got home at about 4pm, and went straight to bed and straight to sleep. I was thinking, ‘This just isn’t right’.…

A A food allergy occurs when the immune system reacts to a harmless food. With a food intolerance, the body has difficulty digesting a particular food or drink. An intolerance causes symptoms (see above) that generally take longer to develop – up to 48 hours – compared to the symptoms induced by a food allergy, and they can last for several days. If your symptoms tend to occur a few hours after a food is eaten, chances are it’s an intolerance, not an allergy.…

Some foods have a healing effect on the body, are gentle on the system and are unlikely to cause any intolerance issues. PROBIOTIC-RICH FOODS: Kefir, sauerkraut, miso and kombucha may help to improve your digestive health. SEEDS: Flaxseeds, chia seeds, pumpkin seeds and sunflower seeds make a healthy snack and can be added to salads, smoothies and porridge. Seeds are high in omega-3 fatty acids, just like nuts, but they’re not common allergens. ALMOND AND COCONUT FLOUR: They’re wheat- and gluten-free so unlikely to cause any symptoms of intolerance but still provide plenty of fibre, healthy fats, vitamins and minerals.…

Allergy New Zealand allergy.org. nz Asthma and Respiratory Foundation New Zealand asthmafoundation.org. nz Dietitians  New Zealand dietitians.org.nz Health Navigator New Zealand healthnavigator.org.nz NZ Nutrition  Foundation nutritionfoundation.org.nz Monash University (FODMAP) monashfodmap.com ACKNOWLEDGMENTS This health book was prepared using information from the Food Standards Australia New Zealand, Better Health Channel, Health Direct and NSW Food Authority. GENERAL NOTE This is intended as a general introduction to the topic and should in no way be seen as substitute for your own doctor’s or health professional’s advice. All care is taken to ensure that the information contained here is free from error and/or omissions; however, no responsibility can be accepted by the publisher, author,…

WRAP UP IN CUTE KNITS AND SUPER-COOL ACCESSORIES, PLUS BEAT THE BUGS WITH SOME IMMUNE-BOOSTING ESSENTIALS COLD WEA THER MAKES NIGHTS IN ALL THE MORE TEMPTING. TURN YOUR HO ME INT O A SANCTU ARY WITH THESE SCANDIINSPIRED FIND S 1 Seed Heritage Snow Leopard Winter Scarf, $54.90. 2 Seed Heritage Robe Jacket, $319.90. 3 Seed Heritage Textured Marle Sweater, $169.90. 4 Witchery Checked Button Blazer, $299.90. 5 Witchery Tabitha Booties, $279.90. 6 Seed Heritage Rib Pom Pom Beanie, $44.90. 7 Witchery Ocelot Crew Socks, $12.90. 8 Go Healthy Go VIR-Defence, $49.90 (50 capsules). 9 Nutra-Life Ester-C + 500 + Echinacea + Probiotics, $29.90 (60 capsules). 10 Le Creuset Zen Kettle, $200. 11 Healtheries Wellness and Sleep Teabags, $3.60 each (20 per box). 12 Peter Alexander Spot Pillow Bow Scuff…

Every part of the moringa tree is packed with nutrients or contains a powerful medicinal punch. Also called the drumstick tree, thanks to its long, thin seed pods, it has been part of Indian diets and used in traditional home remedies for centuries. Now the Western world is discovering its secrets too. Scientists have realised there’s much more to this tree than meets the eye. So not surprisingly, moringa is finding its way on to health store shelves and being added to everything from breakfast cereals to smoothies and salads. Introducing moringa There are 13 types of moringa, but the most common is Moringa oleifera. The trees can grow to about seven metres and they’re tough; they easily survive in hot, dry climates and can grow by as much as…

With veganism becoming a buzzword among the celebrity set, here are some famous faces who are dedicated to going meat free, or have dabbled in the vegan diet. ELLIE GOULDING The singer was vegetarian for nearly a decade before ditching her long-time love of dairy to go fully vegan. NATALIE PORTMAN She regularly talks in interviews about her commitment to veganism and clean living, and her concern for animal welfare. LIAM HEMSWORTH The actor has said his vegan lifestyle makes him “feel nothing but positive, mentally and physically”. BEYONCÉ AND JAY-Z The power couple have both been on-and-off vegans for years, and while Bey is a fan of the diet, Jay-Z has said going without cheese is too much of a struggle.…

SALTED POPCORN A good source of wholegrains and vitamins, popcorn is an excellent substitute for higher-cal snacks such as chips and biscuits. FRUIT JUICE  Green juices are full of antioxidants, phytonutrients and potassium, the great hydrator. Keep fruit content to a minimum (think one apple, pear or kiwi) and instead load your juice up with veg like spinach, cucumber and kale. SPICY ROASTED CHICKPEAS Chickpeas are a great source of energising vitamin B and magnesium. Drizzle 1 tbsp olive oil over a can of drained chickpeas and season with salt, pepper, cumin and chilli. Bake in the oven for 40 mins. Enjoy in handful-sized portions as a fab chip alternative. CHOCOLATE SHAKE 200ml chocolate milk provides protein from the milk and, combined with its naturally occurring sugars and a little…

Nutrient dense, low in calories and easy peasy to prepare, there’s a smoothie for every day of the week – and then some! Blend a mix of vegetables and fruit to get your five-a-day the simple way, using a mix of juice, almond milk or coconut water to create new flavours. BLUEBERRY SUNRISE Blend 1 frozen banana, 50g blueberries, 25g beetroot, 1 tsp vanilla essence, 40g tofu, a sprinkle of cinnamon and 200ml almond milk. 234 calories/979kj SUPER VEG BLEND Blend 100g cucumber, a handful of kale, 1 celery stalk, 5 basil leaves, a 2.5cm cube ginger, 150ml apple juice, 2 tsp chia, ½ frozen banana and a scoop of ice (around 50g). 196 calories/820kj FRUIT BLAST Blend 100ml orange juice, 2 canned pineapple rings, 100g raspberries and ¼ banana.…

» If you slouch, you’ll feel it later. Every hour, look over each shoulder, tilt your head left to right, and roll your head in circles both ways three to five times. Still seated, stretch by bending from side to side, reaching your hands overhead and crossing your arms and grabbing onto your shoulders. » Your lower back isn’t meant to be in a seated position for hours at a time, so set alarms on your phone to get you up and walking around every 60 minutes. “Sitting is not a position found in nature – we’re meant to squat,” says Dugas. “Sitting up tall without the back support from a chair, or sitting on an exercise ball, can keep the core more active while sitting.” YOUR BACK ISN’T MEANT…

‘Exercise will boost your mood and memory’ How does exercise help improve mental health? A Exercise will boost your mood, memory and concentration, decrease anxiety, reduce stress and increase energy. This is due to the body releasing endorphins as well as dopamine, norepinephrine and serotonin, all of which contribute to us feeling good, staying focused and sleeping well. That’s how! What do I need to work on to be able to achieve just one chin-up? A You need to take a sensible » approach to avoid injury. I suggest: If you’re carrying extra body fat, try to lose some. » Do a weights programme to help strengthen the required muscles (back, shoulders, rotator cuffs, core, forearms and biceps) for a couple of months. » Without trying to pull yourself up…

» After a negative event, you’ll be primed to feel and perceive information as negative. This is why it’s crucial to develop a response. First, acknowledge your emotions. Instead of dismissing them or letting them consume you, get curious about why you’re feeling this way, talk yourself through the experience, and ask yourself what you learned. » Make sure you’re not interpreting the situation incorrectly. We have a tendency to distort neutral situations. This is ‘cognitive distortion’, when your mind convinces you of something that may not be true, and reinforces negative thoughts. For example, you might jump to the conclusion that you didn’t reach your work target because you’re incompetent. Ask yourself, ‘What would I say to a friend?’ » Concentrate on the facts. When your mood’s derailed, put…

You can choose to be envious of others, or inspired and motivated by them Whether a fleeting thought or a daily assault, everyone knows how envy feels. You may envy someone’s career, perfect marriage, effortless poise or optimism, but although comparing ourselves is part of being human, envy can shut down our ability to be inspired by what we see. Instead of helping us be our best possible selves, ‘compare and despair’ only tells us we’re falling short. Envy leaves us feeling empty and inadequate. So how can we break the habit? The company you keep Envy can be contagious, so don’t surround yourself with people who obsess over the salaries, houses and holidays of others, or value possessions and qualities that you really don’t. Spend quality time with grateful…

‘Ask yourself, is this information reliable?’ Help! Should I tell my friend her husband is cheating on her? A First ask yourself, is this information reliable? It could be gossip, so unless you know for a fact, consider holding off telling your friend. If you still feel you want to tell her, make sure it’s not about your need to demonstrate your loyalty, or release your own tension. If you think she deserves to know about the rumour, talk to her in person and support her in receiving the news. She’ll want to know exactly what you heard and the source, so be prepared to tell her. True friendship requires acting in the best interests of your friend. Withholding may be just as loyal as divulging. SHE MIGHT BE AFRAID…

» High levels of vitamin C are believed to physiologically reduce stress levels, so have some fruit high in vitamin C every day. Not only is it tasty, but drinking a glass of orange juice may make you feel less anxious. » Get outside as much as possible, starting with 10-minute walks if you don’t exercise regularly. “There is some [evidence] that exercising outside in nature is more effective for mental health and cognitive functioning than exercising in a gym,” says Dr Benton. » The main ingredient in garlic, when it’s digested, is organosulfur allicin, which triggers the body to produce hydrogen sulfide. The combination creates an internal reaction that relaxes blood vessels and encourages blood flow.…

Welcome to the new month! It's going to be a big one because it includes two eclipses. The first is the New Moon eclipse in the sign of Cancer. The second is a Full Moon eclipse and takes place in Aquarius. Eclipse months are massive because they offer the chance of change. In fact, in the old days, as you might know, people feared eclipses. That was because no one knew what they were, and thereafter, anything bad that happened was attributed to that fateful day the skies went dark. The New Moon eclipse on July 13 will be a partial eclipse that takes place mostly over water. The Full Moon total eclipse on July 28 will be visible from parts of Australia, Asia, Africa, Europe and South America. So…

What’s your favourite healthy meal to whip up when you’re short on time? Fresh spinach, roasted veges and marinated chicken thighs. Just throw in some nuts and season with spices – easy. WHAT’S YOUR BIGGEST PHOBIA? Birds! I’ve been petrified of them since I could walk. My friends and whānau find it hilarious, but they truly give me nightmares. I can’t even look at photos or videos of them. What’s your favourite local holiday spot? There are so many beautiful places, but I’d have to say Queenstown. It’s breathtaking all year round and there’s so much to do. My best friend lives down there, so I always have a good reason to visit. What made you want to become an actor? It was never really a conscious decision – it’s…

CHECK YOUR BATTERY I loved your recent article ‘The Art of Saying No’. We so easily fall into the trap of saying yes to absolutely everything, thanks to that guilty feeling we get if we say no. We’re often doing everything for everyone but ourselves. We’re left feeling stressed, exhausted and still soldiering on with no time for us. As of today, I’m going to start to put into practice the tips suggested in the story and look at how much energy my battery has left before answering the question with an automatic yes. – Anna BRAIN POWER I was fascinated by the feature in the June issue on how a woman’s brain changes over time. Neuroplasticity is such an intriguing area of health, and it’s amazing how in this…

When my partner Brad said he was losing coordination in his left hand, I thought it was a pinched nerve and told him to get it checked out at the doctor. When he told me he’d already been – this big, tough guy who’s always on the go and hardly gets sick – I knew it was a sign things weren’t good. After an MRI scan, a specialist told us he had two brain tumours, which could be an offshoot of either melanoma or testicular cancer. At that point, they didn’t know what it was, but we were told testicular cancer would be the ‘better’ of the two, and that a melanoma diagnosis wouldn’t be so great. Brad was recovering from brain surgery when we got the news that he…

‘I’d regularly suffered from nausea and wind as a child’ “I was in my 40s before I realised that I felt a bit sick every time I ate cream, ice cream or drank too much milk, and it seemed to be happening more often. Looking back, I think I’d regularly suffered from nausea and wind as a child, and it was probably related to drinking milk on a daily basis. So I experimented by removing dairy from my diet for about a month and then reintroduced it a bit at a time. Milk, cream and fresh white cheeses like ricotta were definitely out, but yellow cheeses like parmesan or even cheddar don’t seem to bother me. That was a few years ago and now I find that I can even…

When it comes to our health, we want to do what’s best for ourselves and our family. Lifestyle factors like a balanced diet, moderate exercise, not smoking, not drinking too much alcohol, reducing stress, and avoiding environmental toxins should be top of everyone’s list. But what if there was more you could do to be proactive about your health? It turns out there could be something. GENETIC TESTING Our clever genes carry instructions to our cells that influence how our bodies grow and develop. Of course, genetic testing isn’t new. The medical world has long been harnessing the potential of DNA tests – think newborn screening for cystic fibrosis or testing for variations in the genes involved in breast cancer. There are now tests that look at one gene, many…

‘A study showed women with asthma took longer to conceive’ I’m trying to conceive but I’m worried about using my asthma medications. Are they safe during pregnancy? A Asthma puffers are safe to use – and in fact, untreated asthma could pose a risk to your unborn baby. In addition, a recent international study showed women with asthma took longer to conceive, but if they took their preventer puffers, the delay was eliminated. Bottom line – treat your asthma both when you’re trying to conceive and when you’re pregnant. I’ve had depression for more than 20 years and have tried many different medications. My psychiatrist suggests ECT (electroconvulsive therapy), but I’m nervous about the side effects. Are there any other options? A ECT is highly effective for ‘treatment-resistant depression’. It…

It was once the domain of greenies and hippies, but these days, going vegan is a lot cooler and less niche than it used to be. It’s trending on Instagram, it’s being discussed on mainstream media, and even the tiniest local cafés are adding vegan-friendly offerings to their menu. On a larger scale, veganism is a key part of the health and wellness zeitgeist, fitting in to a new wave of consciousness around environmental and animal welfare issues, not to mention boosting sales of coconut oil and chickpeas throughout the developed world. For many, it’s triggered a greater awareness around our food traditions and eating habits, and in a world where what’s on our plate is an increasingly hot topic, it’s safe to say that veganism is one of the…

Do you frequently feel tired, sluggish and bloated? Does your hair look dull and lifeless, your skin lack sparkle, and is the waistband on your jeans a little too tight? If you answered yes to one or more of these questions, it could be a sign that your system is in need of a spring clean. Late nights, stress, processed food and too much alcohol can overload the liver, kidneys and digestive tract, which are responsible for removing toxins. Our 48-hour detox plan doesn’t involve fasting, calorie counting or needing to prepare complicated meals – it’s based around fresh, nutritious, cleansing and restorative foods that are easy to digest. It’s designed to boost your intake of antioxidants and beneficial gut bacteria, which help combat the damaging effects of toxins and…

BLOATING In healthy people, FODMAPs are absorbed through the lining of the small intestine. When an individual has difficulty with this, the FODMAPs pass to the large intestine, where the resident bacteria cause them to ferment. This fermentation produces hydrogen or methane, which accumulates in ‘pockets’ instead of being distributed throughout the colon, causing bloating. DIARROHEA AND/OR CONSTIPATION Diarrhoea is caused either when an excess of liquid enters the bowel, or when food moves through the bowel too quickly for the water in the food to be absorbed. (This ‘dryingout’ mechanism may also be hindered by inflammation of the colon.) Constipation, on the other hand, is caused either by a lack of liquid in the bowel, or when the matter in the bowel becomes too dry because the contents of…

If you’re looking for a dairy-and egg-free muffin, then look no further! My vegan chocolate muffins are a super-delicious muffin option. They are rich with chocolate and moist with the perfect crunchy muffin top and fluffy texture within. These decadent muffins are easy to make and are sweetened naturally with banana and coconut sugar. They are also loaded with lots of healthy whole food ingredients, making them a delicious healthy muffin. If you’re like me, nothing beats a chocolate muffin fresh from the oven. I know you’ll absolutely love this muffin recipe and it will become a family favourite. Vegan chocolate muffins 2 tbsp chia seeds (as egg replacer) 1½ cups spelt flour 1 tsp baking powder ½ tsp baking soda ½ cup cacao powder ½ cup almond meal 1…

Is there any nutritional difference between green apples and red? A First, both green and red apples are a great source of nutrients; both are rich in fibre, antioxidants, vitamins and minerals. The nutritional differences between green and red apples are small, so it’s best to eat the variety you enjoy most. However, green apples tend to have more fibre than red, so are the better choice for people who need to regulate their digestive system or are focused on weight management. Red apples have slightly higher levels of antioxidants, so are the better choice for those focused on ageing or heart health. ‘Green apples tend to have more fibre than red’ Does pasta cause weight gain or weight loss? A It depends on how much you eat! Pasta has…

DOUBLE UP Do you have an upset stomach due to taking antibiotics? Try Thompson’s Probiotic AB Plus. The double-action formula helps to rebalance your gut flora during and after antibiotic use, and supports the maintenance of a healthy gut lining, one of the body’s first lines of defence. $34.90, thompsons.co.nz TASTY & KIND Freedom Farms’ new Smoked Pork Chorizo combines an intense pork flavour with hints of smoked paprika and cayenne. Locally produced without crates, cages or concrete pens, they’re available now in all good grocery stores. $7.99, freedomfarms.co.nz NEAR, FAR, WHEREVER YOU ARE With Hi-Tec products, a great outdoor experience is always within reach. From a walk around the block to a tramp further afield, they’re designed to provide maximum comfort and support. The Scorpion V-Lite multi-sport shoe has…

It’s that time of year again when we swap shorter hemlines for tights and boots. Although winter has some perks (yay for less shaving!), no one is immune to a case of the post-summer blues. A winter getaway is the perfect solution, but whether you’re heading for the sun or the snow, when it comes to packing, there’s one crucial component you might be forgetting... The skin cycle » Have you ever had your holy grail moisturiser turn on you suddenly and stop delivering results? There’s a reason for that: seasonal change. It turns out our mood isn’t the only thing affected by the weather. Unfortunately, according to the experts, your streamlined three-step skincare regime is not universal year-round. Just like the seasons, our skin goes through different phases and…

BREATH First, we concentrate fully on our breathing. We exhale against resistance, and the exhalation automatically becomes longer and more accentuated. This is very important, because only when exhaling does the parasympathetic nervous system predominate. Accentuated exhalation occurs when purring, humming, singing or growling, so try these techniques. The noises result in laryngeal vibrations that spread and send us straight into vagus mode. At the same time, we also concentrate on an affirmation – stimulating, invigorating information immediately processed as positive by the ‘emotional brain’. This could be a phrase, a piece of music or an image. By repeating it, we anchor this encouragement in both the ‘emotional brain’ and the ‘brain in our heart’. EYES The second key relaxation method promoted by the vagus meditation is based on the…

Yet more research about how our gut affects our health! A new study has found that our gut microbiome could play a role in the development of colon cancer. The study, published in the journal mSystems, found that certain gut bacteria can influence the activity of molecules that help to regulate gene expression, which can eventually lead to dysregulations at the cell level that are characteristic of colon cancer. Researchers say it’s still a correlation, and not necessarily causation, but it could lead to new treatments that prevent tumour growth.…

Whether it’s running a healthy food business, fronting campaigns as a brand ambassador, planning a wedding or, most recently, hosting a reality show, it’s hard to keep up with Matilda Rice. Not only are her days filled with everything from publicity meetings to photo shoots as her career gathers steam, she’s also evolving on a personal journey; facing up to life in the spotlight, and rethinking her ideas on health and fitness. Life can certainly get busy, but the down-to-earth Aucklander is determined to make the most of everything that comes her way. “So many things have happened that have pushed me out of my comfort zone, and I feel like I’ve achieved a lot of things that I never thought I could do,” she muses. “I try to keep…

I think I’d been having a beer because I felt like I needed to, not because I really wanted to A few of my family members and friends have passed away from cancer, so I signed up for Dry July because I wanted to show support for those battling the illness. I was also interested to see how I’d feel and what it would do for my health. The hardest part for me – aside from having friends around me on Saturday nights who were drinking beer and not helping at all – were the times when I’d be out at lunch on the weekend with family or friends and I just wanted one drink. It was just missing that nice social beer when you go out. Over the course…

Nat Hensley is a model, actress and mother of two — with twins on the way. She discovered she was lactose intolerant at an early age and has had to learn to adapt to a life without dairy. She shares her tips: “For me, it started as an infant milk allergy that evolved into a different type of reaction that included digestive symptoms, like stomach pain, cramps, bloating, gas, constipation and nausea, as well as headaches. Cutting out dairy means I no longer have symptoms, plus I have a clear mind and lots more energy. One of the biggest challenges has been finding alternatives when others around you are not dairy-free – going to gatherings, the catering at photo shoots, even some restaurants still have very limited options. You’re always…

Getting a snapshot of your overall health status is one reason to undertake genetic testing, but sometimes there could be a more serious issue. Around 20,000 New Zealanders are diagnosed with cancer each year. Certain genes protect us against cancer by controlling cell division, growth and repair, but if you’re born with a fault in a cancer protection gene, you could be at greater risk of developing certain types. Hereditary cancers account for about five per cent of cancers. According to the US National Cancer Institute, genetic testing for cancer should be considered when these three criteria are met: » You have a personal or family history that suggests an inherited cancer risk condition. Your GP can help you with this. » The test results can be adequately interpreted (meaning…

Why do it at all? I gave up eating meat as it sat uneasily with my love of animals, then it made less and less sense to be okay with eating creatures with gills and fins too. Once I’d given up fish, veganism seemed the next logical step. And bizarrely, in a world awash with choice, the idea of restriction appealed to me, from a culinary challenge point of view. Dedicated carnivores joke about vegans chomping on lettuce leaves, but most of the vegans I know put a lot of thought and effort into their cooking. It’s so satisfying, for example, to turn veges, or pulses, or tofu into a rich, flavoursome, creamy curry made with coconut milk. And I do think veganism is good for you. Or it can…

Schedule your detox for the weekend or over two days when you don’t have any other commitments. Before you start, get organised. Stock up on the ingredients you’ll need and prepare the muesli, fruit compote and soup the day before. Try to drink at least 1.8 litres of water (eight to 10 glasses) each day to help flush out the kidneys. If you find it boring, try adding slices of cucumber and some fresh mint, or slices of strawberry with fresh basil. Replace tea and coffee with green, herbal or fruit tea. The plan includes a little live yoghurt each day to help recolonise the gut bacteria. If you don’t eat dairy products, take a supplement containing acidophilus or bifidus bacteria. Saturday » ON WAKING: A mug of hot water…

Kale and cottage cheese gnocchi with tomato sauce Wholesome and filling, this vegetarian meal covers all the food groups – no side dishes necessary. Use spinach or bok choy in place of the kale if you prefer. Just make sure to have no more than a quarter of the gnocchi recipe and 2 tbsp of the tomato sauce at a sitting. (Not for those with reflux.) » SERVES 4 TO 6 FOR THE GNOCCHI 450g frozen kale 35g parmesan 250g cottage cheese 1 egg 1 egg yolk 120g white rice flour 80g tapioca flour ½ tsp nutmeg Salt and pepper FOR THE TOMATO SAUCE 500g canned tomatoes, chopped 1 tsp dried oregano 1 tsp garlic-infused oil 1 First, prepare the gnocchi. Boil the kale until cooked, 3-5 minutes. Drain and…

Sticky date pudding Who can resist a classic sticky date pudding? You’ll need a small slow cooker for this, with a capacity no greater than 4 litres (16 cups). » SERVES 8 » PREPARATION TIME: 10 MINUTES (PLUS 20 MINUTES SOAKING) » COOKING TIME: 3 HOURS 240g (11/2 cups) pitted dates, coarsely chopped 1 tsp baking soda 80g butter, plus extra for greasing 80g (1/2 cup) coconut sugar 80ml (1/3 cup) maple syrup 80ml (1/3 cup) light olive oil 2 eggs 225g (11/2 cups) self-raising flour Vanilla ice cream, to serve CARAMEL SAUCE 125ml (1/2 cup) maple syrup 80g (1/2 cup) coconut sugar 100g butter 1/4 tsp salt 1 Grease the slow cooker, then line it with baking paper. Put the dates and baking soda in a heatproof bowl. Pour…

TRAIN FOR YOUR OBJECTIVE » If you don’t know exactly what your goal is, it’s difficult to plan for it, and even harder to measure your success. Training for fat loss is different to training to build muscle, and different again to training for sports performance. Know what it is you want to achieve, rather than just going to the gym to tick the box. REMEMBER RECOVERY IS AS IMPORTANT AS TRAINING » It can be as simple as listening to your body and adopting a common-sense approach to your training. Ideally, we want to balance our ‘yang’ (or high-intensity) workouts with ‘yin’ (or restorative) practices. Go hard on your hard days, go easy on your recovery days, and avoid the ‘junk miles’ in between. This will not only help…

Cancer JUN 23 – JUL 23 This is a potentially massive month for you as the New Moon eclipse takes place in your sign on July 13. Whatever else you do that day, take a moment to write out a 12-month plan for what you want to achieve/attract into your life in the year ahead. Leo JUL 24 – AUG 23 There’s a Full Moon eclipse on July 27, and you may or may not be thrilled to hear it’s taking place in your Love Zone, so change regarding at least one important relationship is definitely forecast for you. Ditch relationships that have become toxic to make space for something healthier. If you’re single, break conclusively with the past. Virgo AUG 24 – SEP 23 This is the month for…