Innholdsfortegnelse for November 2018 i Good Health Choices Magazine NZ

A few weeks ago, I won Editor of the Year at the 2018 Webstar Magazine Media Awards. I can’t tell you how excited I was to hear my name called out and to step up on stage to collect my prize. Typically I’m not one to pat myself on the back much. I have an innate fear that if I allow myself to feel too pleased I will immediately be met with some kind of disastrous humiliation. Pride comes before a fall, after all. For this reason I’m much more at home when judging my efforts with a critical eye, always looking for ways that I could have done better. But one of the things I’ve learned from this very magazine is that it’s really important to celebrate your achievements.…

WALK IT OFF Moving more is often recommended for those at risk of congestive heart failure – where the heart isn’t pumping blood as well as it should be. And a study from the University of Buffalo in New York found that walking may be especially beneficial for older women. Researchers looked at the data from just over 35,000 postmenopausal women. They found that for each additional 30-45 minutes of exercise, the risk of developing heart failure was reduced by nine per cent – and the intensity of exercise didn’t matter. Researchers say that because length matters more than intensity, walking is an especially good treatment – not only does it show a protective association with heart failure, it’s also by far the most commonly reported physical activity in older…

Lisa is Southern Cross Health Society’s BeingWell Ambassador supporting their mission to help Kiwi workplaces with employee wellbeing. She says, “Not only do they aim to be there to give people access to treatment they need, when they need it; they are working hard to help Kiwis be well and stay well.” Here she shares her advice for creating healthy habits. » Think well – Switch on and switch off. Mindfulness and meditation are great tools to achieve this. » Move well – Incorporate physical activity into your social life. When catching up with friends choose something active, like a bush walk, stand up paddle boarding or a trip to the beach rather than a dinner out. » Eat well – Digestive health: focus on fibre, vegetables, apple cider vinegar…

“I had a boss who was the worst micromanager and it was such a knock to my confidence as I was constantly second-guessing myself with the most basic tasks. I started to not sleep well, rapidly put on weight, and was catching every cold that was going around. I hung on for about two years in the role but I wish I had left sooner. I also wish I had spoken up for myself, as I now think that staying quiet and ‘keeping out of the firing line’ only reinforced to my boss that her behaviour was okay.” - Samantha “For me, leaving my desk at lunchtime is a vital component of my work day. I try to go for a walk each day and I always come back feeling…

Around one in three New Zealanders will be affected by allergies at some point in their lives, so chances are that you or someone you know suffers from some kind of allergy. In this health book, we’ve covered everything you need to know to prevent allergies, manage existing ones and help you identify what could be causing those uncomfortable symptoms. With so many different causes and symptoms – even potentially life-threatening ones – staying well informed is the best plan of action. ALLERGY WATCH Anyone can develop an allergy but some people may be more prone than others. Here are a few of the factors that can increase your risk: Staying well informed is the best plan of action Genetics: If a family member suffers from an allergy, you…

» Around 20 per cent of peanut allergy cases resolve by themselves, and while severity sometimes lessen with age, some cases can become worse with time. » As yet there has been no cure or treatment but Harvard Medical School researchers have found that introducing peanut-containing foods into the diet during infancy can prevent the development of peanut allergy. » An Australian research team gave children participating in the study small doses of peanut protein together with a specific probiotic once a day for 18 months. When tested four years later, 70 per cent were able to eat peanuts without developing a reaction.…

Ginger colada A healthy take on a traditional piña colada, this replaces sugar syrup with stevia, which you adjust to your taste. However, with creamy coconut, which has myriad health benefits, we doubt you’ll need it. It also adds ginger, to counter next-day nausea and assist digestion. YOU NEED 10cm lemongrass stalk 1 thumb fresh ginger 3 pineapple chunks, plus extra to garnish 45ml rum 20ml coconut milk Stevia, to taste Ice cubes TO MIX 1 Chop the lemongrass and roughly slice the ginger. 2 Place in a cocktail shaker and muddle until crushed. 3 Add the pineapple and muddle until juicy. Add the rest of the ingredients and some ice. Shake for 20 seconds. 4 Strain into a glass or hollowed-out pineapple and garnish with extra pineapple slices. ‘GINGER…

Teriyaki mixed grain salad » SERVES 4 1½ cups cauliflower florets, broken into bite-sized pieces 2 cups Brussels sprouts, trimmed and quartered 1 large kumara (white, purple or orange), cut into cubes Extra virgin olive oil, for drizzling 3 tbsp pine nuts 6 spring onions, thinly sliced 2 handfuls kale, roughly chopped 2–3 handfuls baby spinach leaves 2–3 fresh mandarins, peeled and segmented, or alternatively use 200g can mandarins, drained 1 handful mung beans or bean sprouts 1½ cups cooked wild rice and farro – or whatever grains you have! It’s good to mix 2–3 grains to add dimension to this salad DRESSING 1/3 cup teriyaki sauce 1/3 cup rice wine vinegar ½ tsp garlic powder ½ tsp onion powder ½ tsp salt ½ tsp pepper 2 tsp coconut sugar…

What should I look for when I’m buying flour? A There are more types of flour than ever available in the supermarket, so it can be confusing! Coconut flour, semolina, tapioca, gluten-free flour and self-raising flour are just some of the varieties on offer. Generally the type of flour you purchase will depend on its use and your dietary requirements. Always choose wholemeal flour where possible, as it contains 60 per cent more fibre than white flour. When baking, consider modifying the recipe to use a mixture of half wholemeal flour and half white flour to boost nutrition while retaining the soft, light texture of white flour. If you’re after a gluten-free flour, try looking for flour made from grains such as buckwheat or quinoa instead of wheat flour where…

BASIC MOVES » SQUATS Stand with feet hip-width apart. Bend knees and push bottom back and down into a squat position. Keep chest up and look forwards. Push up through your legs and return to start. TIPS: This is great for quads » STANDING CALF RAISES Stand with feet together and slowly rise up onto your tiptoes. Hold and lower back down. You can also do this on the edge of a step. Stand with the majority of your foot hanging off the back of the step. Push down into your toes, so heels rise. Lower back down. TIPS: This is great for boosting balance. » SINGLE LEG LIFTS Use a chair or the edge of the sofa. Lie on your back, arms by your sides, left foot on the…

Our initial perceptions towards exercise form when we’re young and are generally based on observing our parents, schoolfriends or other role models. These are then reinforced as we grow. “We tend to take on information that’s consistent with our values and beliefs,” says Leanne. “If we grow up thinking that gyms are full of judgemental people, then we’ll tune in to information (and even exaggerate things) so that we get to be right. Similarly, if playing sport was not something your parents and family valued, a negative experience will confirm that. But, if your family valued sport, it’s more likely that a negative experience won’t put you off.”…

The rubbish bag’s leaking and dripping down the stairs, and my bike’s been surrounded by seven others. Harassed, I eventually make it to the traffic lights and press the yellow button. Nothing happens, so I try using my whole hand. Lo and behold, it flashes, telling me my turn will soon come. I nod contentedly, feeling more patient now. One thing’s sure, the easiest person to fool is yourself Fool me once, fool me twice The female pedestrian next to me smiles gently and says that no matter how often you press, tap or place your hand over it, the lights will still do what they want. The lights turn green. I think everything points to the fact that the lights turned green because I pressed the button. The lady…

EASE THE ACHE This unique muscle and nerve nutritional formula provides rapid support for muscle cramps, spasms, menstrual discomfort, gas and neuralgia. Rapidly absorbed and safe for the whole family, this is a must in every first aid kit. Available from health stores nationwide. $21.50; neweranz.co.nz MAKE A MOVE Light, cushioned and flexible, Ziera’s Ultima sneaker is perfect for women on-the-go. The high performance and anatomically contoured footbed provides excellent support and cushioning. With athleisure the new casual, this sneaker is the perfect pick for comfort if you spend long hours on your feet. Ultima Flex sneaker in Silver, $179.95; zierashoes.com FIRST IN LINE With trusted technology, First Response tests are sensitive enough to give you results up to six days before you have missed your period. The sooner you…

We all want to be fit and healthy, but one of the things we like to keep plump are our faces. Loss of volume is a common gripe as we age and while diet, exercise, lifestyle and genetics all play a part, there are some beauty buys that will help to fill out a face when it is feeling a little flat. Whether it’s a serum, a lotion or a treatment, we cover off some of the best in the business. Treatments If you fancy taking a two-prong approach to plumping, you could always look at in-salon treatments that are tailored to this skin concern. There are many options in this category starting with pampering facials using a range designed for hydration right through to the more invasive options. One…

‘ Many lucid dreamers report feeling invigorated upon waking’ Lucid dreaming can improve our mental health, help us overcome personal challenges, make us more creative and give us answers to existential questions which make our waking lives better. But what exactly is it and how can we make it happen? “Lucid dreaming is the art of knowing that you’re dreaming while the dream is still happening,” explains Dr Denholm Aspy, lucid dreaming researcher at the University of Adelaide. “In regular dreams, we don’t actually realise it and just go with what’s happening. In a lucid dream you become aware – ‘Aha! I’m dreaming!’ – while you’re still asleep.” What goes on in the mind during lucid dreaming occurs between rapid eye movement (REM) – the stage of sleep where we…

The month kicks off with a beautiful alignment between the planet of plenty, Jupiter, and the planetoid of healing, Chiron. So if you’ve been hurt, focus on healing as November begins. This applies whether you’ve been feeling emotional or physical pain. No matter what ails you, body work of some kind (eg massage, Pilates, the Alexander Technique, yoga or chiropractory) is highly recommended. It will get your body loosened up so that healing can follow. Give it a go at the start of the month to tap into the energies. BIG CHANGES – AGAIN Note that on November 6, the p anet of madness, aka Uranus, moves back into Aries. Uranus spent from March 2011 to May 2018 in this first sign of the zodiac, before shifting into Taurus for…

ALL BASES COVERED I love when each issue of Good Health comes out. It’s so nice to pick up a magazine that covers all aspects of health – physical, mental, emotional and spiritual too. The articles are always really encouraging as well. Every time I get to the end of a mag I feel inspired and have lots of new ideas for positive changes I can make myself. Jenny GREAT ARTICLE What an awesome magazine! You’ve done it again in your October issue, especially your article ‘Epic Fail’. Highlighting Einstein’s quote, “Anyone who has never made a mistake has never tried anything new” – how true, yet we forget no matter what age we are. ‘Take it slowly’ is my favourite part of the article. As Trish points out, we…

NETHERLANDS HEALTH TIP: GET A BALANCE According to the 2018 OECD Better Life Index, less than 0.5 per cent of people in the Netherlands work more than 50 hours a week. This gives the Dutch the best work/ life balance of 35 countries. Researchers at the University of South Australia found Australians who regularly work evenings, nights or weekends have worse work/ life balance and have disrupted sleep. “Our research indicates many Australians regularly working unsocial hours, such as Sundays, prefer not to be. Quite simply, it is taking away time that is traditionally spent with family, engaging in social and community activities, or taking time for rest,” said researcher Dr Natalie Skinner. CHINA HEALTH TIP: DRINK GREEN TEA Green tea is a staple in China – and for good…

‘Downtime is vital for a healthy work-life balance’ Workplace issues can take their toll. If you start to feel like work is taking over your life or a work issue is getting you down, it’s best to address it early rather than letting things get worse. Try these steps for getting the balance back: » Limit extra working hours: Work commitments can get crazy sometimes, but when long hours become the norm rather than the exception, it can negatively impact our health. If this sounds like you, have a chat with your manager first. » Schedule meetings during work hours: Arranging meetings to begin and end only within core working hours will help to ensure your precious ‘out-of-hours’ time is protected. » Take regular breaks: A solid bit of graft…

Most allergies are caused by the following Insects Dust mites; the venom from bees, ticks, ants and wasps; and mushroom and mould spores. Food Shellfish; eggs; fish; milk; peanuts; tree nuts like almonds, cashews, pecans and walnuts; and sesame and soy products. Plants Pollen from grasses and plants. Medicines Prescription medications like penicillin, which is the most common cause of medication-induced anaphylaxis; over-the-counter medicines like aspirin; and some herbal mixes. Chemicals Industrial and household chemicals; and chemical products like latex rubber. Animal dander Fur and skin flakes from domestic pets such as cats and dogs.…

A. When you have a food allergy, your immune system reacts to a particular food while with a food intolerance, your body has a chemical reaction to eating a particular food or drink. An intolerance won’t show up in an allergy test so that’s the best way to clear up any uncertainty. Symptoms that occur several hours after a food is eaten – like headaches, bloating, diarrhoea, nausea, hives – are more often caused by an intolerance rather than a food allergy.…

When Anna Emmerson* had a hysterectomy seven years ago, she expected her health to improve. Instead, she developed a problem that has affected her physically, mentally and emotionally. It has been too hard for the normally confident life coach to talk about. That problem is painful sex, and 57-year-old Anna is not alone. According to the American College of Gynecologists, nearly three out of four women will experience painful intercourse at some time. The problem can be temporary, but studies have shown that up to a third of women will have persistent problems. The medical term for pain before, during or after vaginal intercourse is dyspareunia. According to Australian women’s health organisation Jean Hailes, it affects women of all ages. It’s common in menopausal and postmenopausal women due to hormonal…

What’s your ‘Good From Scratch’ philosophy? » That there’s nothing better than a meal where you know what the ingredients are. I love creating recipes that produce dishes that are healthy, quick to prepare and most importantly – delicious! You don’t have to compromise on flavour when making healthy dishes. I also work with different companies to create products and recipes that carry the Good From Scratch stamp, so you can trust they fit with my philosophy! In a nutshell, what does health mean to you? » Health is about feeling good, both physically and mentally. Someone could be running every day, but if all they eat is processed foods, they won’t be getting the nutrients they need. That’s why Good From Scratch really focuses on making meals yourself –…

LEMON AND CUCUMBER Combine some citrus slices such as lemon, lime and grapefruit with some strips of Lebanese cucumber and a pinch of sea salt. WATERMELON AND ROSEMARY Add one cup of watermelon, cut into cubes, to a jug of water, plus two rosemary stems for extra flavour. PINEAPPLE AND MINT Mix one cup of pineapple cubes and 12 fresh mint leaves to 10 cups of water for a refreshing beverage. Get creative Jazz up your drink with some pretty ice cubes. Perfect for when you’re entertaining or as a treat for yourself. Use fresh herbs such as thyme, mint or basil leaves; sweet berries; slices of citrus or edible flowers (either small ones or a few petals), which you place in the bottom of each hole in an ice…

Spicy tuna, dill, caper and mint burger » SERVES 4 150g potato, peeled, roughly chopped and boiled 185g tinned chilli tuna in oil, drained 2–3 tbsp dill, finely chopped 2 tbsp mint leaves, finely chopped 2 tbsp capers, drained, rinsed and finely chopped 1 fresh red chilli, finely sliced, to taste (optional) 2 eggs, lightly beaten 1 tsp mustard 15–20g preserved lemon rind, finely chopped (optional) 25g (¼ cup) almond meal Olive oil, for frying 1 Drain the boiled potato, then transfer it to a large bowl. Use a potato ricer or a fork to mash well. 2 Add the drained tuna, herbs, capers, chilli, eggs, mustard and preserved lemon rind, if using. Season with salt and pepper, and stir well until everything is completely combined. 3 Spread the almond…

Your days of slogging it out on the weight machines for hours may be over. A study published in Medicine & Science in Sports & Exercise found that completing just one set of each exercise in your workout regimen brings the same benefits as completing five or three sets. The study, which followed 34 fit young men who regularly did resistance training, found that those who did one set – spending 13 minutes at the gym – essentially had the same strength improvements and muscular endurance as the men doing five or three sets – and who spent 70 and 30 minutes, respectively, completing their workout. There is a slight catch: during that one set, participants were working their muscles “to limp exhaustion” by the end of the set. In…

I enjoy going to aqua aerobics four times a week over summer. Is this enough exercise to keep me fit? A Water aerobics is a fun and social way to increase muscle tone and your cardiovascular system. If you have arthritis or other joint conditions, it’s a great alternative to land-based activity by providing a buoyant low-impact environment to work through specific movements without exacerbating any joint problems too. However, it is this same reason that it is inferior to other activities where you are bearing your own body weight, as moving while bearing your body weight is more challenging for the body, resulting in much faster improvements in strength and bone density. I recommend dropping one aqua class for a resistance activity, a hard bush walk or even yoga…

The illusion of control, writes Ellen, becomes even more apparent the more you pride yourself on believing that you know what action will achieve the ultimate goal. If you pull a marble out of a jar full of colourful marbles, and know that the yellow one wins, the illusion of control grows. It doesn’t grow if you don’t know which colour wins. And yet the probability of pulling out the right one is the same in both cases. It’s the same phenomenon as thinking a self-completed Lotto ticket has a better chance of success than one completed by someone else. But it’s not true. When taking the elevator in my office, some workers always stand to the right of the door, as close as possible to the control panel, and…

“As a sufferer of chronic pain courtesy of an autoimmune condition, I was interested in having a session with Natalia. I lay down on her heated massage table, closed my eyes and heard her quietly call on angelic guidance. Natalia and I breathed deeply together while she placed her hands on various chakras. Towards the end of the session, I had a sense of something floating away from my body. Afterwards, I felt relaxed and emotional when she told me I have several guides and that my throat chakra is blocked, indicating there’s something I’m not expressing (yup); and touched on a relationship with an accuracy that blew my mind. I left feeling lighter – and a believer. My second visit was for a massage. Natalia says pain has an…

My fiancé and I don’t share the same tastes and disagree on many things. Is that a sign we’re not compatible and shouldn’t marry? A The ideal partner isn’t someone who shares your every taste – but someone who is good at negotiating differences. If you want a harmonious marriage, you will both need to learn to ‘agree to disagree’. Start by acknowledging that your partner’s point of view is every bit as genuinely felt by him, as your own. Next, you will need to get in the habit of self-validating when his difference of opinion threatens you in some way. When you no longer need your partner to validate your opinion, you’re in a better position to reconcile your differences in a way that doesn’t damage your relationship. You…

After more than 16 years working in the corporate world and becoming an expert in consumer shopping habits, Nicola Turner began a journey that would set her on a very different path. These days she barely shops at all and she and her family of four are now almost completely waste-free – having significantly reduced their rubbish to just one wheelie bin per year. It all began when Nicola’s husband started getting dermatitis on his hand. The couple addressed it by decreasing their chemical load, looking at the products they were using, reducing those and simplifying them. In the process, Nicola realised it was better not only for their wellbeing but also the planet. By being more conscious of what they were consuming, it was creating less waste. Starting small…

We have the tail-end of Venus retrograde this month. This is good news for anyone whose love life has been feeling a bit disconnected ately. If you’re single, then it’s a time when you could end up getting back in touch with an ex. It could be for reconciliation or it could be for some good, old-fashioned closure. If you’re attached, this cycle is all about you weighing up your re ationship, working out how much your partner matters to you and also seeing if either of you has been taking the other for granted. This cycle ends when Venus changes directions on November 16, but there will still be echoes of this for the rest of the month.…

HALBERG AWARDS Lisa was officially crowned our queen of sport in 2017. The elite canoeing champion won the 2016 sportswoman of the year before c aiming the supreme Halberg Award. ON THE PODIUM At the Rio Olympics 2016, the elite athlete won gold in the K1 200m and bronze in the K1 500m, becoming the first New Zea and woman to c aim multiple medals at an Olympics. ABOUT ROWING The Ohope-born sportswoman, who’s now based in Auck and, trains daily. Lisa has dominated the K1 200m c ass since her very first world championships in 2011. FLYING THE FLAG Winning her first Olympic gold in 2012, and the holder of six consecutive world championship titles, Lisa was also New Zea and’s f ag bearer at the Rio 2016 closing…

We all have those dreams of ditching the daily grind and running off to a tropical island while a magical bank account generates us millions. But the experts have other news – the evidence shows that most of us are better off mentally and physically when we’re employed and that striking the right balance of work, rest and play in a supportive workplace is the best bet. But that can be easier said than done. Anyone who has endured a nightmare job will know the dread that creeps in on Sunday afternoon as you prepare for another week, the walking on eggshells around a difficult boss, or the exhausting expectation to regularly stay late. Regardless of whether your stress is due to an insurmountable workload, an uneasy office vibe or…

Food In some people, even very small amounts of food can cause a life-threatening reaction. Almost any food can trigger reaction but the most common ones are peanuts, tree nuts, shellfish, dairy and eggs. Insect venom Bee, wasp and jack jumper ant stings are the most common insect-bite anaphylaxis triggers but ticks, green ants and fire ants can also trigger a reaction if you’re susceptible. Keep in mind that with an insect allergy, stomach pain and vomiting are signs of anaphylaxis. Medication Almost any prescription or over-the-counter medication, including natural and herbal products, can cause an allergic reaction in a susceptible person.…

Are there toxins we should look out for? There are many unnecessary chemicals used in household products, but the two to watch out for are preservatives and fragrances. It’s difficult to tell with some brands as they don’t always declare the ingredients they use, so look for brands that make a point of having full transparency around ingredients and allergens (which can also be in some natural essential oils!). The EWG Skin Deep website is an excellent resource to search for information about ingredients. Are there simple ways we can reduce them? Avoiding fragrances is an excellent start. We might reach for a certain laundry liquid for the “fresh smell”, but how much do we really understand about the creation of the fragrances? Currently, there are no safety legislations for…

For the past year, I have turned into a ‘night owl’. I can’t get to sleep until after midnight, then have trouble waking up in the morning. How can I get back to a normal pattern? A It sounds like you have circadian rhythm disorder where you have a delay in your normal sleep pattern. (This pattern is actually normal for teenagers.) This can be treated by avoiding ‘blue light’ at night from electronic devices and installing ‘warm light globes’. Getting plenty of natural light in the morning helps us to wake up. Try to do morning exercise outside and set regular meals times, with dinner several hours before bed time. A melatonin supplement taken two hours after sunset can also help. If these changes don’t resolve the problem, see…

1 CHECK OUT THE ONLINE MENU BEFORE YOU GO This way you’ll have more time to make an educated, healthy choice without rushing into a last-minute decision or being influenced by what others at the table are ordering. 2 ASK FOR STEAMED VEGETABLES OR SALAD AS A SIDE If your meal comes with fries or bread, swap it for a healthier substitute. 3 DRINK WATER BEFORE AND DURING YOUR MEAL One study showed that people who drank 500ml of water half an hour before a meal ate fewer calories and lost 44 per cent more weight than those who didn’t. 4 BE AWARE OF WHAT OIL YOUR FOOD IS COOKED IN Some restaurants use cheaper oils, such as canola or vegetable to cook with, which tend to be highly inflammatory,…

According to Shannon Rosie, a clinical nutritionist and author of the book Conscious Cocktails, it is possible to indulge in the odd cocktail and be good to your body at the same time. “It’s about outsmarting the alcohol,” says Shannon, whose book is full of recipes for cocktails that have healthy ingredients alongside the alcohol. “By balancing it out with the right mixers, juices and herbs, and eliminating sugar and other nasties, you give your body what it needs to process the alcohol and keep your blood sugar balanced.” “We are all so conscious about what we eat, I questioned why that wasn’t applied to what we drink,” explains Shannon, who as well as running her own clinical nutrition practice opened a beachside restaurant in Sydney, Rosie’s Coogee, earlier this…

1 Carrots – rich in vitamin C, beta carotene, fibre, vitamin K, potassium and antioxidants. 2 Bananas – high in fibre, potassium, vitamin B6, vitamin C and magnesium. 3 Apples – high in fibre, vitamin C, potassium, vitamin K and vitamin B6. 4 Dark leafy greens – contain fibre, folate, vitamins C and K, iron and calcium. 5 Grapefruit – contains vitamins A and C, copper, fibre, potassium and vitamin B1. 6 Lettuce – high in fibre, manganese, potassium, vitamin B1, copper, iron and vitamin C. 7 Citrus fruits like orange, tangerines and mandarins – best known for vitamin C, carbohydrates, potassium, folate, calcium, thiamin, niacin and vitamin B6. 8 Berries – contains fibre, vitamin C, folate and potassium. 9 Cucumber –rich in potassium, fibre, vitamin C and smaller amounts…

One of my absolute favourite dishes to serve up for lunch or dinner to the family are my nourishing bowls (you might also know these as Buddha bowls, rainbow bowls or hippie bowls). My coconut nourishing bowl is packed full of nutrient-dense vegetarian ingredients (it’s vegan as well) and tastes as good as it looks. I made mine with a coconut lime rice, but you could add any organic grain of your choice such as quinoa, amaranth or even noddles or lentils. I love serving mine with coconut-crusted tofu and miso dipping sauce, but you could add any organic protein or sauce you desire. There really are no rules, just be sure to add a rainbow of ingredients and get creative. Christina Leon runs the health and lifestyle online community…

With the weather warming up, it’s time to ditch the tights and show off shapely pins with our 30-day workout. “Strong legs don’t just look great, they’re also important to make sure your upper body is supported,” says personal trainer, Lucy Gornall. And those leg muscles are big, so giving them a workout means plenty of calorie burning. What’s more, you’ll increase muscle tone, which decreases with age. Here’s how to trim and tone your pair.…

Changing our perception towards exercise will take time, as will breaking the habit of eating sugary treats after. But, all work and no play doesn’t sound fun. “Rewards are a necessary incentive, particularly in the early days,” says Leanne. “Focus on rewards that encourage self-care and tie in with your health-related goals. Book in for a massage or pedicure, catch up with a friend or buy some new workout clothes.” If you’ve set specific exercise or health goals as incentives, reward yourself significantly when you smash those goals. Maybe that night away, handbag, or new pair of shoes is just begging to be bought. As your rewards collection grows, so too will your stamina, recovery rate and enjoyment of exercise. And that’s when the real magic happens. “When we enjoy…

We’re a land of readers, with 88 per cent of Kiwis reporting they read, or started to read, at least one book over the last 12 months. Most of us read for relaxation and enjoyment and we read an average of 20.6 books a year. This is great because there are many benefits to getting lost between the covers of a good page-turner – increased vocabulary and brain power, and greater empathy, among others. And we think that’s all the excuse you need to create a space in your home dedicated to the written word. » CHOOSE WISELY Your reading nook doesn’t have to be big, but it’s worth looking at how you set up the space. According to feng shui principles, keeping the door in your field of view…

Ever since Ellen Langer identified the illusion of control, the phenomenon has been a key focus for a whole host of psychologists, philosophers and didactic researchers. They wonder whether it is good or bad, why it exists and what it could indicate. Why do people place so much emphasis on the feeling of having everything under control? And has that always been the case or have we become control junkies? Through evolution, the human brain has developed a sense of wanting to understand the world because it’s only when we know the reason for an event that we can make changes. We feel vulnerable without reasons or explanations. This is such a difficult experience for us that the brain desperately tries to make every situation calculable. And because that’s not…

‘I found happiness through gratitude’ Melissa Wiringi, 33, author of Domestic Violence on Ice , shares how she wrote a gratitude journal to find happiness after escaping domestic violence. I experienced domestic violence from my partner when I was 23 and pregnant with my second child. I left him a year later, which made me feel like I had failed life. I thought I was a terrible mother for letting my family fall apart the way it did so I held a lot of self-blame. I found writing three things I was grateful for each day to be the fastest and most effective way to change my mindset. Within three months, although externally not much had changed, internally I began to see I had lots to be…

PROBLEM: Dry skin SOLUTION: Hydration Skin that feels parched and in desperate need of some moisture will benefit from a hydrating mask. These have been designed to help boost your skin's ability to retain moisture while containing a host of ingredients that help to deliver immediate hydration to the skin. Living Nature Hydrating Gel Mask, $45. The manuka honey and harakeke flax in this formula help to retain moisture levels in the skin. Environ Skincare Skin EssentiA Hydrating Clay Masque, $59. The champion in this mask is vitamin E, which is known for the hydrating effect it can have on skin. PROBLEM: Redness SOLUTION: Calming Those who suffer from skin redness know how much of a pain it can be. The secret here is to calm and soothe the stressed…

Start with the right mind–set » Before you buy something, ask yourself, ‘Do I really need this? Are there alternatives – can I borrow or buy second-hand?’ Kitchen » Buying everything in bulk from food to cleaning products saves time, money and packaging. Brands such as ecostore have refill stations available so you can reuse packaging. » Using your freezer means you can make the most of seasonal produce and avoid things going off. » When buying takeaway food or coffee take your own containers. Gifting » Focusing on experiences over things is a great way to spend time together and create memories. » Start traditions – my children get given winter pyjamas every Easter and shoes on their birthday. » Keep a list on your phone of things your…

What’s your favourite thing to whip up in the kitchen? I’m forever googling recipes and trying something completely random and serving it to my partner Aaron (who, let’s be honest, will eat anything I make). My new faves are paleo cheesecake, and black bean burger patties with sriracha mayo. What books are on your bedside table at the moment? The Subtle Art of Not Giving a F*ck by Mark Manson, and Kids by Patti Smith. What does the perfect weekend look like for you? I mean, the perfect weekend would be winning Lotto and drinking champagne. But  I usually go for good food, good company and good wine! What are your top tips for hiding your disgust when you bite into something you…