Innholdsfortegnelse for January 2019 i Good Health Choices Magazine NZ

Summer is the perfect time to chill out and tune in to what’s going on with us. In the whirl of busy lives and big expectations, we can forget to focus on what we actually want and need. It’s easy to absorb the messages around us – be it from family, friends or (worst of all) social media – telling us what our lives should look like but nothing is more self-defeating than striving hard for something that isn’t you. Problem is, many of us aren’t quite sure, who we are or what we want! The good news is that peeling back the layers to discover this can be one of the greatest and most important journeys you’ll ever take – and in this issue we’ve got everything you need…

Whether it’s before an interview, a presentation, an audition, a first date or starting a new job, nerves have a way of pouncing just when we’re needing to feel our most confident. It’s entirely understandable that we should feel this way; we’re programmed to feel the rush of adrenaline and cortisol that prepares us to stand our ground or flee under threat. But you don’t want that ‘yikes, help!’ feeling sabotaging that all-important moment or event. Here are some strategies for coping: » BREATHE This is the fastest, most effective way to trick your body into feeling calm. A great, simple breathing exercise for soothing both the nervous system and an agitated mind is one where you make the breath out longer than the breath in. There are plenty of…

January Get honest with yourself Most of the time, it’s not a lack of education that stops people from doing the things they know they need to do to look after themselves. We all know that working 14-hour days, drinking too much coffee and not eating enough vegetables is not going to result in our healthiest self, but often we do it anyway. When we do things we know don’t serve our health, under the surface of our actions will be some beliefs that are driving these poor quality choices. If you hear yourself say, 'I know I should but... ' you can bet that there is something a little deeper that is stopping you from taking better care of yourself. The first step to maintaining our wellness consistently is…

THE SPICE OF LIFE Purewasabi by Coppersfolly is made from fresh New Zealand wasabi rhizomes. Spray-free, without artificial flavours and colours, it is a healthy and versatile choice that complements many foods. Available in all good food stores and online. purewasabi.co.nz HEALTHY HABITS Lifestream Biogenic® Aloe Vera is a tonic that soothes the entire digestive system. The aloe vera is organically grown and sustainably sourced from 100 percent inner leaf gel with no added flavours or sweeteners. Available from pharmacies, health stores and online. $34.90 1.25L, and $19.50 500ml; lifestream.co.nz. PEARLY WHITES NZ’s leading brand in sustainability, ecostore, has launched a new oral care range. The range uses safer, naturally derived ingredients and is free from SLS, triclosan, fluoride and parabens, while the toothbrush is made from plant plastic. Available…

BRAIN Improve brain function; reduce the frequency and severity of migraine attacks; improve mood swings; have a positive impact on depression; and help with epilepsy, autism and Alzheimer’s. HEART Reduce the risk of cardiovascular diseases. STOMACH Reduce complaints like heartburn in the case of gastroesophageal reflux disease (GERD). FERTILITY Regulate the sex-hormone metabolism and increase the likelihood of conception. CELLS Normalise cell division, inhibiting tumour growth. NERVES Reduce the body’s inflammatory reaction to pain, which improves chronic complaints. SKIN Fight inflammatory processes which contribute to acne, eczema, psoriasis and rosacea. KEEP IN MIND It does come with its benefits, but the keto diet isn’t for everyone. Side effects can include digestive issues like diarrhoea or constipation; muscle loss; leg cramps; fatigue; irregular menstrual cyles; and ‘keto breath’. Speak to your…

Prawn, kale and chickpea tabbouleh » SERVES 2 » PREPARATION 25 MINUTES ¼ cup fine burghul wheat 150g kale, trimmed, finely shredded ½ cup chickpeas, drained and rinsed 250g cooked medium prawns, peeled, deveined, halved horizontally (see tip and swap) 1 cup mint leaves 1 cup coriander leaves 100g yellow grape tomatoes, halved 2 spring onions, thinly sliced 2 tbsp lemon juice 1 tbsp extra virgin olive oil 1 Place the burghul and kale in a large heatproof bowl with ½ cup boiling water. Cover and stand for 10 minutes or until soft. Drain, if necessary, then return to the bowl. 2 Add the chickpeas, half the prawns, the mint, coriander, tomato and spring onions to the burghul mixture. Season and stir to combine. Add the juice and oil, toss…

How can I work my way up to doing box jumps? A Box jumps are definitely on-trend and are great for increasing explosive power and reactive ability, as well as encouraging increases in bone mineral density. The best way to start out box jumping is by including squat jumps (jumping in the air and landing in a controlled squat position before launching into another jump) in your workout regime. I suggest aiming to complete three sets of five jumps with at least 30 seconds between each set. Once you’ve progressed to being able to do three sets of 10 reps, then it’s time to practise on a small (15cm) box. Start with feet shoulder width apart, swing the arms for momentum and aim to land softly on the box as…

» New moon “Like the name suggests, it’s the perfect time to start anything new, plus the best possible period to create and set new goals,” says Vanessa Jones, author of Thirty Days to Conscious Success. Practice: At this phase be very clear on the specific goal that you wish to welcome into your life. Commit this goal on paper and display it somewhere prominent, like your fridge or desk, to keep it front of mind. » Waxing moon / first quarter “As the moon appears to be building light and becomes more visible, so too do the action steps required for your goal to become clearer,” says Vanessa. Practice: Engage all your senses and imagine your ideal outcome. Be guided by your inner voice and feel all the steps…

Surf, sun and sand – our bodies and souls love it but our hair seems to loathe it. Dry, brittle, breakable locks are often a sad result of a summer spent in the sun. Sarah Simpson from beautyheaven.co.nz gives you some quick and easy ways to keep your mane manageable over the summer. THE BASICS Keeping your hair protected over summer should be an important part of your routine – that expensive hair colour you just indulged in will love you for it. Arm yourself with products that offer your hair SPF protection and also drive off moisture when it threatens to turn your mop into a frizz fest. Spritz them into dry or damp hair, then style as normal. TRY: Aveda Sun Care Protective Hair Veil, $54.95. Alpha-H Protection…

There’s nothing like a shot of colour on your hands and feet in time for summer when tootsies are on display. This season is all about pops of pink, orange and creamy coral – get ready to dress your nails with vibrant shades.…

Before bed, I always open my bedroom window for a moment, close my eyes and take a few deep breaths. In winter, the crisp, cold night air filling my lungs brings back fond memories of skiing holidays. I’ve always loved snow, and was an avid skier – but now I suffer from multiple sclerosis so I can’t even walk on snow without falling. But while my skiing days are long gone, just breathing in the cold air conjures up vivid images of mountains, ski jumps and rustic cabins. These images make me happy, and cast light on my darkest moments. “Anyone who doesn’t remember the good things has no hope,” said German writer Johann Wolfgang von Goethe, and I couldn’t agree more. The power of happy memories is wonderful, and…

Craigh Wilson, author of Intuitive, says that embracing intuition empowers us to live as our truest selves. In an increasingly busy world, it also helps us to make fast and accurate decisions. However, he notes that it’s important to listen to your intuition when your mind’s clear and your emotions settled. Using your intuition after a row with your partner, when you’re full of anger or when you’ve had a good cry is not so great. “Intuition is about focusing on what’s the best outcome for you and others in this moment,” says Craigh. “Sometimes you may have to sleep on things, or even wait a few days to make a clearer and better decision. It’s best to take time where you can sit quietly and undisturbed to allow your…

Do you have any health rituals you couldn’t live without? Drinking lots of water. This isn’t much of a ritual, I guess, but I can’t function without at least two litres a day. I also love to cook and try out new healthy recipes, and I’m absolutely loving having my own cooking segment. YOU SPENT QUITE A BIT OF TIME IN LA; WHAT DO YOU MISS THE MOST? I miss the fast pace and not knowing what you were going to experience the following day. There was always something happening! Oh, and my favourite place to get food, Erewhon Market – I could eat there every day. What spot is top of your travel wish list? Brazil. I have always had a curiosity for this location –the beaches, the people…

TAKING UP THE CHALLENGE I love reading Good Health. When I read the 30-day challenge, I was motivated to challenge myself. It gave me an incentive to do some muscle strengthening. As we age, we tend to lose muscle mass. The challenge has helped me to use it, not lose it. – Diana Write in and WIN! This month’s star letter wins a complete skincare system from Labonics, worth $250, including Radiance Liquid Gold Oil, Radiance Serum, Radiance Repair Moisturiser, Radiance Mist Toner and Radiance Jelly Oil Cleanser. Made in New Zealand. Certified organic, 100 percent vegan and cruelty-free. labonicsskin.com LOTS TO LOVE I’ve been buying your magazine for many years and continue to be amazed and informed by the wealth of valuable, up-to-date information designed to help us live…

A HEAVY HEART The saying ‘died of a broken heart’ may be truer than we realise. A study in the journal Psychoneuroendocrinology took blood samples from just under 100 people whose spouses had recently died. Those who were experiencing “elevated grief” – such as feeling like life had lost its meaning – had inflammation levels 17 percent higher than those who didn’t feel this way. Those in the top one-third of the grieving group also saw inflammation levels that were 54 percent higher than the bottom one-third. As inflammation contributes to a host of health issues, it’s a good time to check in with those in your circle who are grieving, or reach out if you’re grieving yourself. Chat to a counsellor at Lifeline at 0800 543 354 or lifeline.org.nz.…

Should I try a gluten-free diet to treat my irritable bowel syndrome (IBS)? A Gluten-free diets have become increasingly popular in the last few years as a way to treat all sorts of conditions, including IBS, however a strict gluten-free diet is only required for coeliac disease (this is diagnosed by positive blood tests done when you have been consuming gluten and confirmed on a duodenal biopsy done at endoscopy). It is probably the lesser-known sugars inside wheat products that are causing the gut problems in IBS. The best dietary treatment for IBS is to try the low-FODMAP diet for several weeks to see if there is improvement, with gradual reintroduction of foods so you can identify which ones make your IBS worse. That way you’ll end up with a…

Barely had breakfast and your stomach’s already rumbling? If you only had toast and jam or a croissant this is not surprising, as it gets digested very quickly. As a consequence, the body wants energy – quickly. To obtain this, it tends to want fast-acting energy sources, such as sugary carbs. Except these are precisely the foods that prevent us from losing those extra kilos, maintaining our weight, and staying healthy. So how do we break this vicious circle? By eating fat to lose our fat, claims Dr Bock. With a recent study conducted by the Technical University of Munich and the University of Vienna confirming this theory, we talked to Dr Bock to find out more. Dr Bock, you’re calling for people to eat more fat, so as to…

Loaded kumara with chickpea tabbouleh » SERVES 4 » PREPARATION + COOK 20 MINUTES Try to buy kumara that are equal in length and width so that they cook evenly in the microwave. 4 small orange kumara (1kg) 400g can chickpeas, drained, rinsed, chopped coarsely 2 small tomatoes (180g), chopped finely 1 Lebanese cucumber (130g), chopped finely 2 spring onions, chopped finely ½ cup small mint leaves (see tip) ½ cup (130g) hummus 2 tbsp lemon juice 2 tbsp water 1 tbsp extra virgin olive oil ¼ tsp sumac 1 Pierce the kumara a few times with a sharp knife. Microwave on high (100%) for 8 minutes or until soft. 2 Meanwhile, combine the chickpeas, tomatoes, cucumber, spring onion and mint leaves in a medium bowl, then season. 3 Whisk…

PART ONE Are your arms buff enough to bare? These tricep and bicep exercises will sculpt, strengthen and tone TRICEP DIPS 20 sec On / 10 sec Rest STEP 1: Push a chair or low table up against something to stop it from moving. Sit on the edge of the chair with your palms flat and your thumbs under the edge of your butt. STEP 2: Take your weight onto your hands, sliding your hips forward off the edge of the chair. STEP 3: Bend your elbows and lower your butt towards the floor, keeping your back as close to the chair as possible. STEP 4: When you can’t get any lower, push down hard through your hands and drive back up until your elbows are straight. MOUNTAIN CLIMBERS 20…

Fear of flying putting you off your dream holiday? You’re not alone. It’s not uncommon to harbour a phobia of some sort and it can lead to people avoiding certain places because of it. “The thought of encountering the subject of fear can be paralysing,” says psychologist Dr Mark Winwood. “But if we think about our fears differently, we can see them as a motivating force.” Here are some ways you can do this... Fear of the sea A fear of the ocean is often deep-rooted and can be linked to a fear of the unknown. It can be caused by everything from big waves, to being seasick on a boat, or even receiving bad news while on the beach. HOW TO CURE IT: “You might feel anxious by the…

Tangle tamer Defiant locks will welcome this wondrous Tangle Teezer because it glides through knots like nothing else on the market. Whether your hair is curly or straight, disobedient tresses that are normally problematic will soon be under control when you add this to your after-shower hair regime. The silk effect While the idea may seem like a moneymaking scheme, hear us out – sleeping on a silk pillowcase has been not only attributed to a smoother (wrinkle-free) complexion, but it’s also great for your locks. The natural fabric helps to smooth out unruly hair, reduce frizz and calm curls. Lock stars Hair accessories are a cute way to dress your hair, and they’re also amazing for keeping your locks under control. Whether you want to clip up sections or…

My 17-year-old daughter has just finished high school. She’s stressed about starting university. How do I support her during this transition? A Your daughter is moving from protected child to independent adult and for some teens that can be challenging. Let her know she can always talk to you about anything – and no matter what, you will always love and support her. Watch out for any negative self-talk that creates stress. For example, if your teen says something like, ‘I won’t have any friends at uni, it’s going to be a disaster,’ encourage her to replace it with a reality check. Something like, ‘If you’re friendly and outgoing you will make new friends.’ Also, encourage her to get regular exercise and eat healthy foods. ‘Watch out for any negative…

Magic moments: 1. When cashiers open up new checkout lanes at the grocery store. 2. Intergenerational dancing. 3. When the thing you were going to buy is already on sale. 4. When someone lands on the hotel you just built in Monopoly. 5. When you hit that point in a book where you suddenly can’t stop reading. 6. When you push the button for the elevator and it’s already there. 7. When you’re really tired and about to fall asleep and someone throws a blanket on you. 8. Peeling an orange in one go. 9. Enjoying the view of a calm body of water. 10. Licking all the flavour off your fingers. 11. Finding the TV remote after looking forever. 12. When you arrive at your destination just as a…

I absolutely adore your delicious magazine. Every month I am inspired to be better, feel better, eat better, nourish myself and be kind to my body, mind and spirit. Every article I read has some little snippet that empowers me to grow and be a better version of myself. Not only do I get the pleasure of this unique magazine but once I have read every page three or four times, I like to pay it forward so I take them to work to donate to the coffee table in our waiting room. I work for an alcohol and drug community-cased service and I love watching the broken souls of our people get a tiny bit of hope and joy in their eyes when they pick up your magazine and…

2 DAYS During the first few days, our body goes through veritable withdrawals as glycogen from the muscles is broken down and glucose is not replenished. This is known as ‘keto flu’, as it is accompanied by symptoms such as headaches and weakness. Meanwhile, the ‘cellular power plants’ are converted to ‘fat’ fuel. 7 DAYS Many people lose two or more kilograms in the first week, but it’s more water than fat. In the body, glycogen is stored with water, so once it’s broken down, we automatically also lose fluid. 14 DAYS The body has now almost completely converted from sugar to fat for energy supplies. The first real boost in energy and performance occurs between week 2 and week 3. Our metabolism can now also start burning body fat.…

The good thing about keto is that almost everything is allowed without any major quantity restrictions. Here is a quick overview of the foods you need to avoid putting in your shopping trolley or on your plate: Bread, sugar, milk, rice, corn, beans, potatoes NUTRIENT DISTRIBUTION The number of grams represent the maximum recommended daily quantity, for either a moderate or a more extreme approach. MODERATE Protein (100g) Carbohydrates (50g) Fat (150g) EXTREME Protein (75g) Carbohydrates (20g) Fat (180g)…

Gluten-free yoghurt and sesame seed soda bread » VEGETARIAN » MAKES 1 LOAF Oh, the excitement when I first tested this recipe! I felt a certain degree of confidence when the dough came together nicely and rather easily. Once I scored it and sprinkled it with sesame seeds, you could not tell this soda bread was 100 percent gluten free, and it smelled wonderfully fragrant when it came out of the oven. With a soft, spongy crumb and crusty top, this is now a favourite of mine. 400g gluten-free self-raising flour 125g (½ cup) thick Greek yoghurt 200ml water 2 tsp salt 1 tbsp extra virgin olive oil 1-2 tbsp white sesame seeds 1-2 tbsp black sesame seeds 1 Preheat your oven to 200°C and line a baking tray with…

How big is our stomach? ‘We can stretch our stomach, like we blow up a balloon’ A Not as big as most people think! Although the size of our stomach can vary in size by a few centimetres from person to person, just as the length of our fingers or circumference of our head does, the average stomach is around 13cm wide, 15cm thick and 10cm high – so about the size of a large mug. So, how do some people manage to fit in a whole pizza? Well, we can stretch our stomach, like we blow up a balloon, but we don’t have to. Stretching our stomach by just a few centimetres is enough to make us feel full, as long as we allow time for the fullness message…

‘I think that we’ve underestimated the power of our beliefs and how they can impact the body, and I really feel that now is the time that we need to talk about this’ When illness strikes, most of us are quick to book in a doctor’s appointment and soon enough our health improves. However, when James Colquhoun’s father was diagnosed with chronic fatigue syndrome, the prescribed course of medical treatment saw his physical and mental health declining even further. In search of a way to help his father, James and his wife Laurentine did their own research, and discovered the world of nutrition and natural healing. The pair left behind their jobs in the shipping and yachting industry and travelled the world interviewing health and wellness experts. Changing minds These…