Innholdsfortegnelse for December 2018 i Good Health Choices Magazine NZ

I know I don’t have to tell you guys how important exercise is for your body but did you know that your emotions need a good workout sometimes too? As a culture we often pride ourselves on being strong and stoic, not letting stuff get to us and if it does, certainly not letting anyone else know about it. It’s easy to think that being tough means being in control of your feelings at all times. But the truth is that we don’t always get to decide how we feel about situations – sometimes the mildest thing can make us miserable, if it reminds us of a past sadness or taps into a personal insecurity. What we can choose is what to do about it. And, as I discovered when…

PUPPY LOVE There’s an evolutionary reason why we find puppies so cute. Researchers from Arizona State University’s canine-science laboratory found that it’s no accident that people consistently rate puppies as most attractive when they’re six to eight-weeks-old: it aligns with a crucial developmental milestone. At around eight weeks, mothers stop nursing their puppies, and once puppies are weaned, they rely on humans for survival. Evolution comes into play so that when puppies need us most, we’re most likely to find them irresistible. Stranger things Random acts of kindness are among the loveliest things in this world, and now a new study shows that helping strangers may relieve their pain more effectively than loved ones can. The study, published in the journal Royal Society of London B: Biological Sciences, had participants…

1 Bright coloured foods – Highly coloured fruits and vegetables are packed with antioxidants, which have anti-inflammatory benefits, help to protect against free radical damage, and ‘mop up’ oxidative stress in the body. Darkly pigmented foods, such as berries and beetroot, are particularly high on the antioxidant scale. 2 Walnuts – Nuts are a great addition to any diet, but walnuts pack the biggest health punch when it comes to reducing inflammation. 3 Leafy green vegetables – As well as being loaded with nutrients, leafy greens help to support our liver detoxifying pathways, which is an important step for reducing inflammation. Broccoli is particularly helpful as it contains sulforaphane, an antioxidant that boosts liver detoxifying enzymes. 4 Turmeric – The main active ingredient is curcumin, which has proven detoxifying effects.…

» Expectorants and syrups are only useful if coughing is stopping your child getting to sleep. Always check with your pharmacist before giving kids over-the-counter cough medicines, especially for children under the age of six. » For a croupy cough, it can help to sit with your child in a steamy environment for 20 minutes. Run the hot water in the shower and close the door so steam builds up. »A cool-mist humidifier in your child’s bedroom may help with sleep. » If your child has asthma, make sure you see your doctor for an asthma action plan.…

The most important principle to be aware of is that the body, mind and immune system that develops in childhood becomes the foundation for everything that follows in their life. This is why the choices you make each day to support your child’s health and development are so critical. All the vitamins and minerals, and omega 3 fatty acids are considered ‘essential’ nutrients. They provide your child with what they need to grow and they also give the body what it needs to neutralise the toxins that they are exposed to. What should we look out for when choosing supplements for our kids? Opt for those developed and formulated specifically for childrens’ unique nutritional requirements. They should be pure and clean, ie have no GMOs, artificial ingredients, flavourings and colourings,…

Isotretinoin has been recommended for my son’s severe acne, but I am worried that it may cause depression. Should I let him take it? A Isotretinoin has had a lot of bad press about alleged links to mental health issues, however there is no evidence that people are more likely to become depressed from taking the drug. The simple fact is that mental health issues, prior to taking the drug, are common in teens and young adults. The other issue is that untreated acne makes teenagers (understandably) depressed. Isotretinoin can only be prescribed by a qualified dermatologist and they carefully supervise their patients on this medication. I think it is well worth trying it and all my young patients who have had their acne cured by it would agree. ‘The…

Stuffed potatoes with cream cheese and spring onion » SERVES 4 4 large potatoes 1 tbsp pouring cream 2 garlic cloves, crushed 2 spring onions, thinly sliced, plus extra to garnish 50g coarsely grated provolone Sea salt and freshly ground black pepper 1 Place the potatoes in a large saucepan and cover with cold water. Bring to the boil over high heat and cook for 10 minutes. Remove the pan from the heat, cover and set aside for 20 minutes, until the potatoes are completely tender. Drain well and rinse under cold water. 2 Cut about 5mm off the length of each potato, so they sit flat on a work surface. Cut about 1cm off the opposite ends, then scoop out about 1 tablespoon of the flesh. Put the scooped-out…

Carrot, cardamom and amaranth cake » SERVES 8–10 » GLUTEN-FREE A decadent, moist, rich cake that is not only gluten-free but is also filled with flavour and fragrance. This is a perfect way to use up any carrots you may have lurking in the vegetable drawer of your fridge. 200g shelled pistachios, lightly toasted 230g coconut sugar 6 eggs 125g amaranth flour ½ tsp baking powder Finely grated zest of 4 oranges 1 tsp cardamom pods, toasted and freshly ground 360g carrot, grated 160ml olive oil HONEY CREAM CHEESE ICING 250g cream cheese, at room temperature 125g soft unsalted butter, at room temperature 80ml raw honey 1 tsp vanilla paste, or the seeds from 1 pod Zest of 2 limes TO DECORATE Edible spray-free roses or violas 1 Preheat the…

Which tea is best for weight loss? A Green tea: Contains caffeine and catechins, both known for increasing metabolism. Studies suggest a 1-2kg weight loss over 12 weeks. Dandelion tea: Dandelion contains chemicals that increase urine production, which causes fluid loss but not fat loss. Senna tea: Senna has a laxative effect, which may result in some short-term weight loss, but doesn’t result in fat loss. Peppermint tea: Peppermint has been used in traditional medicine to relieve indigestion. There’s some evidence that peppermint oil may reduce bloating and gas. Yerba mate tea: Yerba mate is a source of caffeine which can increase metabolic rate for a short period of time. In summary, green tea is likely to result in the most fat loss, and is the…

Revered for its ability to create strong, lean muscles with particular focus on core control, Pilates is increasing in popularity. We spoke with Dr Brent Anderson the founder of Polestar Pilates, an internationally recognised leader in Pilates instructor training, to find out what this body-strengthening exercise technique has to offer and what the latest research and developments are. What are the central tenets of Pilates? ‘WE’VE LOST SIGHT OF WHAT IT FEELS LIKE TO MOVE EFFICIENTLY AND WELL’ A I think first we have to understand where Pilates came from. It goes back to Joseph Pilates – he was from Germany andhad studied yoga and animal movement, he was also a boxer and a wrestler. By the time he got to New York, he became fascinated with the dance world,…

In summer, the only time I can exercise is at night, however I find it really difficult to sleep afterwards. Any tips? A Intense exercise stimulates the body and can increase the stress hormone cortisol. Excess cortisol inhibits growth hormone being released, which is paramount for muscle repair and recovery, and keeping us as youthful as possible. It also inhibits melatonin, our sleeping hormone, which may be why you’re struggling to get adequate shut-eye. Make time in your workouts so you’re able to finish with some meditation, yoga poses, or even some foam rolling or breathing techniques. Then have a cool shower and avoid any screen time for at least an hour before bed. Practising these consistently should help. ‘It also inhibits melatonin, our sleeping hormone’ What are some squat…

We all know how important it is to get away from work but it’s equally important to take time away from your phone, the internet and social media. Walking tours often involve hiking in remote areas where there’s no internet coverage, and sometimes, not even phone coverage. While some people cringe at the idea of not having access to their mobiles, Mark explains that once they’re out walking, they change their tune. “The benefit of having patchy or no internet access is that you can switch off and concentrate fully on the natural environment that surrounds you. This enforced mindfulness can be quite liberating and addictive,” he says. For those people worried about walking in areas that have no mobile reception, many tour companies offer personal location beacons in the…

My mother makes me feel guilty for living my life the way I want to. I’m 38 and tired of feeling manipulated. What should I do? A An emotionally manipulative parenting dynamic can start when you’re as young as five with parenting comments like, “You are my life. I would die without you.” You grow up feeling responsible for your parent’s happiness. If you don’t meet her needs, she makes you feel guilty and before you know it, you’re doing something you don’t want to do and feeling resentful. To break the pattern, remind her you are not responsible for her happiness. That doesn’t mean you don’t love and care for her. But her happiness is her responsibility, not yours. ‘You are not responsible for her happiness’ Whenever I ask…

After a devastating infertility diagnosis turned her world upside down, Naomi Lambert knew she had to channel her energy into something positive. Struck with a late-night thought that wouldn’t go away, she founded the Cool to be Kind Project, a social experiment that uses anonymous cards to prompt people to do a kind deed for a stranger. Naomi leaves the cards everywhere from park benches to shopping malls, and she’s been amazed at the response. She wants to spread the message that even a small gesture can make a big difference to someone’s day. A little idea with a big impact ‘I love how people have gone out and acted on it after finding the cards’ When I had a hysterectomy at 33, the word ‘devastated’ didn’t even begin to…

Capricorn DEC 22 – JAN 20 With all the tumult you’ve experienced this year, you can be forgiven for looking forward to seeing the back of 2018. But before it ends, take a moment to think about the amazing things you learned about yourself and life. A wiser you, with more insight, will emerge in 2019. You could argue that this is what life is all about. Aquarius JAN 21 – FEB 19 Set aside some time on the morning of December 7 to make some New Moon wishes. Make up to 10. And then? Feel the feeling of the wishes fulfilled. What does it look like in your mind’s eye? How does it feel? Overall, you can expect a very social end to the year, which is potentially good…

RELEVANT READING I look forward to buying your wonderful magazine each month and each month there are so many stories and tips that are relevant to me. I probably have 20 issues on the bookshelf and regularly go through them again, and each time find something else that I can put into practice. Thank you so much for being part of my life! Monique LOOKING ON THE BRIGHT SIDE I did a fair bit of head nodding while reading the November issue of Good Health. It said how important wellbeing at work is and to try and avoid stress, which can affect you both physically, emotionally and mentally. I have rheumatoid arthritis and I can say that, as a nurse, when it is stressful at work, my body lets me…

‘Being in the moment and taking some time to do something nice for yourself ’ Beside a sparkly pool in a swanky seaside suburb in Auckland, The Project co-host Kanoa Lloyd is hamming it up for the camera. “Welcome to my abode,” she jokes, “I always dress up like this before taking a quick dip!” Rocking the latest designer fashions might be one of her favourite perks of the job, but away from the camera, the down-to-earth presenter relishes the quiet life. You’re more likely to find her chilling at home with her husband, down at the beach with the dog, or relaxing with her nose in a book than Instagramming from social soirées. ‘I’VE CERTAINLY SHED SOME TEARS BUT YOU DON’T HAVE TO BE THE TOUGH GUY’ Quality downtime…

When we take a plane trip our body takes a journey that affects our cardiovascular system, our sensory perceptions and possibly even our immune system. In the space of just a few minutes, your body is shot into an environment whose conditions resemble those found at altitudes of 2.5km above sea level. It’s as if you’ve suddenly scaled Australia’s Mt Kosciuszko. The air pressure drops to around 750 hectopascals – a quarter lower than at sea level. For perspective, air pressure at ground level doesn’t drop below 850 hectopascals, even in the eye of the severest cyclone or hurricane. And even then this process takes at least 24 hours. If that wasn’t enough, the airflow around your body is sometimes an icy 5°C when it leaves the air-conditioning vents. This…

» Autoimmune illnesses fall into two general categories: localised and systemic. Localised illnesses affect certain organs and include coeliac disease, type 1 diabetes, and thyroid illnesses such as Grave’s disease. Systemic autoimmune diseases affect multiple organs and tissues, and include rheumatoid arthritis, scleroderma and lupus. » Women have a higher susceptibility to autoimmune illnesses than men, and experts at Johns Hopkins University in the US estimate that roughly 75 per cent of people with autoimmune disease are women. Symptoms are most likely to come on in childbearing years, and although the reasons are largely unclear, new research suggests that it may be due to genetic factors linked to the X chromosome. » Evidence suggests a link between vitamin D deficiency and some autoimmune illnesses, including multiple sclerosis, Hashimoto’s disease and…

Planning a family holiday? We’ve all witnessed a screaming child on the plane, usually during take-off or landing. What’s going on is that they’re most likely experiencing ear pain due to the sudden change in air pressure. Usually the air pressure in your inner ear and the air pressure outside are the same. But when you fly, air pressure decreases as you go higher and increases as you go lower; this is more of a problem for children because they have narrower Eustachian tubes and often have cold symptoms like congestion. With some simple precautions, you can help make flying more comfortable for your children. 1 Make sure they drink plenty of fluids while in the air; it encourages swallowing to open Eustachian tubes and loosen mucus, which can thicken…

Breakfasts You can brighten up even the most boring of cereals with slices of strawberry, or add them to p›ain yoghurt to add f›avour. If you’re not a cereal person, have you thought about trying peanut butter and sliced strawberries on toast? It’s a must! Or you can keep your strawberries in the freezer and then throw them in a smoothie. When you freeze the strawberries, not only do they ›ast longer, it makes the smoothie crisp and cool. You can even sneak vegetables into the smoothie, and the strawberries will help to keep it sweet. Salads Summer is the season of strawberries, as well as the season of sa›ads; and what better way to enjoy both by combining them? You can make the most basic of sa›ads taste scrumptious…

Whether it’s been a few months or a few years, the thought of starting a new fitness regime can be seriously daunting. Of course you already know the benefits of regular exercise – a healthier heart, longer life and improved mood, to name a few – so it’s really just a matter of getting stuck in. With so many workouts available these days from aerial yoga to good old running, you’re bound to find something you enjoy, too. Here’s what to keep in mind as you pull on your gym shoes. First things first Regardless of how long it’s been, don’t be hard on yourself about where you’re at – fitness isn’t linear; there are plenty of ups and downs over time. Whether it’s a busy schedule, injury or starting…

FEAST OR GAMMON Cook up an epic feast for friends and family with Jamie Oliver’s new book, featuring the best food from the hit TV series Jamie & Jimmy’s Friday Night Feast. Packed with show-stopping dishes for the weekend and special occasions. $48; penguin.co.nz NATURALLY AMAZING New look, same iconic formula, 100 percent certified natural Weleda Skin Food is a nourishing moisturiser made from organic rosemary, wild pansy, calendula and chamomile. Ideal as a primer under makeup, as a face mask or apply to dry, rough patches on hands, elbows, knees and heels. Available at weleda.co.nz, $13.90 (30ml) and $22.90 (75ml). GET FRESH!  Did you know that your intimate skin area has a different pH level to all of your other skin? The low pH of the intimate area helps…

FILM Nostalgically, I’ll say Grease. TV SHOW The Sopranos or Breaking Bad. BEAUTY PRODUCTS You can’t live without a good mascara, and Cetaphil cleanser; it’s so gentle and it’s really cheap. FRAGRANCE Narciso Rodriguez. HOLIDAY DESINATIONS There’s so many! Santorini, New York or anywhere in Italy. MUSICIAN Michael Jackson. FOOD Pain gnocchi napolitana; fresh crab is another one. For dessert, a baked ricotta cheesecake, panna cotta or crème caramel. My mum makes this Cypriot ravioli, it’s got haloumi and mint through it, and she makes the pasta from scratch, and that is insane!…

Has your attitude towards health and wellness changed over the years? Yes, completely. I used to work out to stay slim and toned, and that was about it. Now I do it for mental clarity, joint health and personal time. The staying-in-shape bit is an added bonus but not a priority. WHEN YOU NEED TO LOOK GREAT AND FEEL CONFIDENT FOR A BIG MEETING – WHAT’S YOUR GO-TO OUTFIT? My go-to look is structured tailored pieces in black, white or camel in wool, leather or cotton shirting. I generally live in point front stilettos, but I’m making an effort to wear a lower heel lately to look after my body a little better. Do you prefer gentle workouts or hard-core sweat sessions? I like to work out until I nearly…

1 Kale, tomatoes and egg is a quick (and yum) option for breakfast or lunch. Stir-fried chopped kale in a pan, add halved cherry tomatoes and cook until they’re a bit squishy, push them to the side and cook an egg in the pan. 2 You can never go wrong with a big handful of tamari almonds. 3 Boring old chicken salad – made fun with a sprinkle of toasted mixed seeds and crumbled feta. 4 Cheese on ‘pretend’ crackers – actually slices of cucumber. 5 Pasta sauce on zoodles. If you don’t have a spiraliser, just slice them up DIY like I do!…

Exact figures for how many people are affected by autoimmune disease are hard to pin down, but several reports indicate that they collectively affect between five and 10 per cent of the developed world’s population. Whether you’re avoiding that chesty cough doing the rounds at the office, sporting a burn on your finger from last night’s cooking mishap, or you’ve rubbed your eye straight after holding onto the handrail on the shopping mall escalator, our immune system is always hard at work. It protects us from the billions of bacteria we share our lives with, goes into battle when a virus comes our way, and works around the clock to safeguard our health so our body can function at its best. Our incredible ability to heal and fight infection has…

There’s nothing more precious in life than our children. Learning how to keep them in optimum health is one of the greatest gifts we can give them. This healthbook is designed to help you do just that – you’ll find out how to give your little ones, aged three to 10, the best start in life, to help them lead happy, energy-filled lives now and in the future. THE BEST ADVICE There’s plenty of advice going around when it comes to children. The best advice? To be well informed about how to help them sleep well and eat well in the early years – these are the foundations of good health. BEDTIME STORIES When you sleep well you feel good, and that applies to your children, too. Ironing out any…

» Don’t use treats to reward or distract children » Don’t have a clean-plate policy. Instead reinforce the idea that they should only eat when hungry » Don’t talk about ‘bad’ foods or ban all sweets and favourite snacks because forbidden foods can soon become sneaky foods. Simply keep treats to a minimum and serve mainly healthy food at home. GROWING NEEDS As a guide, your child should eat these foods every day : VEGETABLES AND LEGUMES/BEANS 2-3 years: 2½ serves per day 4-8 years: 4½ serves per day 9-11 years: 5 serves per day FRUIT 2-3 years: 1 serve per day 4-8 years: 1½ serves per day 9+ years: 2 serves per day GRAIN FOODS (CEREALS/BREAD/RICE/PASTA, PREFERABLY WHOLEGRAIN) 2-8 years: 4 serves per day 9-11 years:…

There’s been a lot of buzz lately around the nightshade family, with some saying that they make conditions like arthritis, inflammatory bowel disease and autoimmune diseases worse. But before you swear off spuds entirely, let’s take a look at the evidence. You may be familiar with the term ‘nightshades’ through the toxic species, deadly nightshade. But it’s just one plant in the large Solanaceae family, which encompasses more than 2000 varieties of plants. While we don’t eat many of the plants in this family, those that are edible have been considered staple foods for hundreds of years. Among the most commonly consumed nightshade foods are potatoes, tomatoes, eggplant, capsicum and chillies. Even condiments like paprika, tomato sauce and salsa contain nightshades. Behind the claims Much of the controversy around nightshades…

As the seasons ebb and flow they offer us an array of beautiful fresh produce to keep us in harmony with the rhythms of nature. TCM believes seasonal produce contains within it the energy properties of yin and yang for absolute balance between the internal qi of the body, as well as the external qi of the environment. SUMMER: “During the summer months, we’re at the height of yang time; the energy of the body is flowing at its fullest and our bodies are trying to cool down,” says Dr Cass. “This is where the calming effects of bitter foods keep our body cooler, as energetically they’re considered to benefit the heart energy by cooling down flared up emotions. “Select more yin fruits, like pineapple and watermelon, and vegetables in…

Who loves rice paper wraps? Me! I am such a big fan because they are healthy, nutritious and you can load them up with all your favourite green produce. They are also very easy to make; once you get the rolling technique down, you can roll them out in no time, making them perfect to serve for a light lunch/ dinner or to take on a summer picnic. These rice paper wraps are fresh, crispy and loaded with lots of my favourite green vegetables. You could also add other green vegetables of your choice such as asparagus, zucchini, broccoli and spinach. Or, if you wish to make them more colourful, add other veges like carrots and capsicums . I serve these with with my green goddess mint dipping sauce and…

Christmas is one of my favourite times of the year. I love decorating the tree, wrapping presents, listening to Christmas music and  especially Christmas baking. I have fond memories as a child of being in the kitchen with my mum making Christmas cookies, packaging them up with beautiful festive ribbons and dropping them off as gifts.  Now I love to follow this same tradition with my daughter. A few weeks out from Christmas we spend a day baking in the kitchen. We have Michael Bublé playing in the background while we create our favourite Christmas recipes such as my chocolate berry bliss balls, Christmas granola, and ginger and cinnamon cookies.  Each recipe is made with healthy ingredients and packed full of festive flavours and spices. Once our delicious treats are…

When it comes to choosing skincare products to help with a complexion on the verge of a nervous breakdown, it’s all about selecting those that help calm and correct. Dryness and dehydration can also be problematic over the hot summer months so arm yourself with some heavy-hitters that will work to tackle these skin woes head on. Whether it’s a cooling mist to hydrate a parched complexion, a face mask designed to replenish and restore your skin, or an eye gel to soothe and reduce puffiness, this arsenal of beauty buys is bound to answer your skin’s SOS call. 1 NIVEA 1 Minute Urban Detox Mask, $11.59. 2 Estée Lauder The Illuminator Radiant Perfecting Primer + Finisher, $68. 3 The Herb Farm Protecting Skin Defend Mist, $34.90. 4 REN Evercalm…