Innholdsfortegnelse for February 2019 i Good Health Choices Magazine NZ

One of the best things about this time of year is warm summer evenings spent sitting around a table with friends and family. As I’ve confessed to you before, my cooking skills aren’t amazing but I do love to eat and I really love to chat so long lunches and BBQ dinners are my happy place. But despite it being a wonderful way to bring people together, many of us have a complex relationship with food. For those who struggle with their weight, it’s easy to get locked in a battle of feast or famine, instead of that elusive healthy balance. In our handbook this issue we take a look at how to get to that place. There are so many other benefits to maintaining a healthy weight so now…

Does the following sound familiar? Your doctor asks, “So what’s your weekly wine consumption?” You do a rapid calculation, halve it, break off eye contact… and lie. If this sounds like you, you’re not alone. Studies show many of us fudge the truth, often, during visits to the GP. And according to 2018 research for insurer Direct Line, 71 percent of GPs know you’re being less than honest when it comes to alcohol. Clearly lying to the person who might be your lifeline isn’t such a great idea. Instead, why not approach your doctor’s appointment with the intention of getting the most out of your 15 minutes? Here are some top tips: » TELL THE TRUTH. Yes, it’s right up there. Your GP isn’t there to judge you but to…

Trish suggests these exercises for hip strength and balance. » Stand on one leg. If you can’t lift your whole foot, start by lifting the heel. Build up to five or six repetitions of 30 seconds on each leg, with a minute’s rest in between. » Walk up and down stairs sideways. Start off using the railing if you have trouble balancing and work towards doing it without. This strengthens muscles and is less stressful on the tendons than going straight up and down. If you don’t have stairs, step over a large book or a small box. » Stand in front of stairs and tap the toe of one foot onto the first step. Then try tapping the second step. Repeat with the other leg. » Stand on one…

Supporting your system should be something you do every day to look after your health The liver is an organ we don’t often think of, and thus we tend to underestimate its role in our health. However, it plays a vital part as it’s responsible for processing everything that you eat, drink, absorb and breathe, including synthetic chemicals, the toxins you’re exposed to and what you put on your skin. The liver carries out more than 500 bodily functions, so we need to make sure we are looking after it! Typically, the liver can carry out these processes with ease, but our modern lifestyles can put our detoxification system under immense pressure, no matter how clean or green you are. Detoxification is something the body undertakes every day – it…

Daily fasting is an effective tool to reduce weight and lower blood pressure, according to a recent US study. Time-restricted eating is a form of fasting that limits food consumption to a particular time frame. Also called the 16/8 diet, all that is required is that you eat within an eight-hour window, then fast for the other 16 hours. “The 16:8 diet is another tool for weight loss that we now have preliminary scientific evidence to support,” say the researchers. See page 50 for more.…

THE LATEST SCIENCE ON FASTING Six years ago Dr Michael Mosley introduced the 5:2 Diet and started a health revolution. By restricting their intake to 500 calories, two days a week, people all over the world discovered a magic bullet to losing weight and improving their health. Since then, further studies on the 5:2, also known as intermittent fasting, have shown that equally good results can be achieved from 800 calories – great news for those who found 500 a little too hard to stick to. In his new book, Fast 800, Michael updates his diet for both rapid and gradual weight loss, as well as the latest science on time-restricted eating (see page 50) and the nutritious Mediterranean diet. We share an excerpt of his latest release explaining how…

Having suffered from endometriosis causing extremely painful periods, I was looking forward to menopause but now I have severe hot flushes. Is it safe for me to take hormone replacement therapy (HRT)? ‘Your GP can recommend non-hormonal therapies’ A HRT has been known to cause reactivation of endometriosis so should be used with caution in women with a history of the condition. I suggest you see your GP, who can recommend several non-hormonal therapies for hot flushes. If these don’t work, ask for a referral to a menopause specialist. For the past two years, I’ve had chronic thrush. I treat it with both oral medication and creams and it improves a little but I always feel sore and itchy. How can I get rid of it? A It sounds like…

You might think that writing about Nigella Lawson in a magazine, which has (as our name suggests) good health at its heart, is an unlikely choice. After all, she’s a cook who has built her prolific TV and literary career on the back of indulgent, calorie-laden recipes. And you’d be right, well, sort of. Maintaining health, mobility and vitality, ranks very high on her list of priorities, she just has a different approach to attaining them. The moderation maxim On the subject of healthy eating, the 59-year-old, who has just recently celebrated her birthday, smiles and says, “I embrace it but not in the way people do conventionally. I don’t believe in exclusion, or deprivation – I don’t deprive myself of anything. If you deprive yourself of certain food stuffs,…

Chinese-style steamed eggplant » SERVES 4 AS A SIDE 5 Japanese eggplants (about 1kg), stalks removed and halved lengthways Sea salt and freshly ground black pepper ½ bunch of Chinese broccoli (gai lan) or English spinach, trimmed 2 tbsp olive oil 1 tbsp sesame seeds, toasted 2 tbsp garlic chives, finely snipped SOY AND SESAME DRESSING 3 tbsp tamari or coconut aminos* 3 tbsp chicken bone broth or water 2 tbsp apple cider vinegar 1 tbsp unhulled tahini or Chinese sesame paste 1 tsp honey 1 tsp chilli oil, plus extra to serve (optional) 1 garlic clove, finely grated 1 tsp toasted sesame oil 1 Place the eggplant in a single layer in a steamer basket over a saucepan of boiling water, then cover and steam for 15–20 minutes, or…

Assault bike Biking gets brutal. Often used in CrossFit studios across the world, you have to coordinate both your upper body and lower body simultaneously on the assault as the fan at the front of the bike provides the resistance. Spin bike Modern versions are often equipped with effective gearing systems, power meters and monitors. But they do run on a fixed pedal system where you can’t freewheel and need to continually control the cadence. Dan says, “Personally this is my top pick – it’s as close to true cycling as anything else.” Recumbent bike Perfect for a warm-up. If you can’t ride an upright bike, this is a nice rep acement. “There is a misconception that if you have lower-back problems, this is the bike to use. That’s wrong.…

One of my resolutions is to be able to complete 30 full push-ups by the middle of the year. Any tips on how to do this? A Firstly, make sure you know how to execute the correct push-up technique. In a prone position on the toes and hands, with hands a little more than shoulder-width apart, lower the chest towards the floor. Keep the body straight and aim to be no more than 5cm from the ground before pushing back up to straight arms. Aim to do three sets of five push-ups with two-minute rests between, and do this every second day for two weeks. Then try three sets of seven push-ups, resting for 90 seconds between sets for the next two weeks. Aim for four sets of 10 push-ups…

“Many secrets begin as we try to protect the other person – or our self-interest – and to manipulate how the person we’re lying to thinks of us,” says Dr Lori Whatley, marriage and family therapist. But this can end up harming the relationship. Picture hiding a huge secret from your past, and after 10 years, it comes out. “Not telling your partner early on violates their right to make a choice about whether they find your behaviour acceptable and their feelings about it, including their chance to support you,” explains Dr Whatley. New research published in the Journal of Experimental and Social Psychology shows confiding in someone can help you feel better and may even increase intimacy, mostly when the recipient uses what you’ve told them to help you…

The average adult owns around 10,000 objects. For passionate collectors or ardent book-lovers, the figure is likely to be considerably higher. The problem is many people have lost track of what they own. How many people can say off the cuff what’s behind their jumpers in their wardrobe? Or in the box under the bed in the guest room? Or in the shed? Or the attic? And what exactly is the giant computer going to be used for now? Or the old tennis racquet? Or the two uncomfortable garden chairs? So much useless junk – what is it being kept for? In his book Goodbye, Things, author Fumio Sasaki writes that he never used to realise that he had everything he needed for an enjoyable life. He kept wanting more;…

Walk into the lobby of an upmarket hotel and you’ll be immediately overwhelmed with an indulgent fragrance and stunning blooms. This sensory experience is designed to make you feel welcome and pampered. Known as ‘scentscaping’, the idea is that the right fragrance has an effect on our energy, endurance, emotions and memory. Using scents to influence mood dates to ancient times when fragrant oils and joss sticks were used to create a relaxing, reverent atmosphere in places of ceremony. So why not use scent at home to boost your health and wellbeing? “Use fresh flowers, fragrant houseplants and indoor herbs, aromatherapy oils in burners, or a homemade room spritz; whatever is practical and affordable,” says life coach and feng shui consultant Alexandra Lees. Choose your favourite scent saviour Can’t sleep…

If you could head off on holiday tomorrow, money no object, where would you go? I’d do a tour of Italy, Venice, Spain and France. Then a boat trip around the Greek Islands and finish off with a couple of weeks staying with my brother and sister-in-law who live in Corfu. All business class! Oh, wouldn’t that be lovely? In a nutshell, what does health mean for you? For me, it’s finding balance. If I’m in balance, I feel happy, positive and free of aches, pains or ills. So it’s a regular tuning into myself to find out what’s needed at any given point in time to find that balance. WHAT ARE YOUR FAVOURITE HEALTHY RITUALS THAT YOU LIKE TO DO EACH DAY? An ideal morning goes a bit like…

UP TO DATE I’m very satisfied with the new look of the magazine, it’s always full of information regarding the latest health news. I love the info regarding the ketogenic diet and the new guide for a more healthy 2019. I have been reading this magazine for four years and it’s always interesting and very dynamic. – Maritza Write in and WIN! Skinsmiths skincare contains a combination of Caci’s experience and expertise, and includes everything you need to cleanse, treat, hydrate and protect your skin for a happy, healthy glow. This month’s star letter wins a Skinsmiths prize pack, worth $226, containing Cream Cleanser, Clarifying Exfoliator, Daily Moisturiser, Daily Defence Sunscreen SPF50 and a Cleansing Cloths Set.…

There are a number of medicinal plants that support liver function. Bitter plants like St Mary’s thistle, globe artichoke and dandelion root improve liver detoxification, supporting the body to eliminate waste efficiently. Bitter medicinal plants can also help with digestion, as they can activate the taste buds, which signal to the digestive system that you’re getting ready to eat. This starts a chain reaction where the nervous system signals to the body that further compounds need to be released to break down food and absorb the nutrients. The best practice is to support your detox organs daily so they can function at optimal levels – try a medicinal tea before breakfast to kickstart the liver for the day. Medicinal tea has its own benefits: in tea form, the plants’ active…

Endocrinologist Professor Gary Wittert leads a longterm research programme at the University of Adelaide into appetite, diet and other lifestyle factors. “People should not focus on weight, they should focus on health. Then you don’t engage in these diets where you restrict your nutrients, and where people get depressed because they regain weight, which is almost an inevitability.” Professor Wittert says we should engage in healthy behaviours for the same reason we brush our teeth — because it’s good for us and prevents long-term disease — rather than punishing ourselves into smaller bodies .…

Do you feel like the never-ending and time-consuming cycle of supermarket shopping, food prep, boiling, simmering, sautéing and setting the table – not to mention doing all the dishes after it’s done – is taking over your life? Or do you find your breakfast prep is complicating your morning? We’re all about simple ways to make life that little bit less stressful, so we’ve rounded up our top kitchen hacks. Pete Evans’ easy (and delish!) weeknight dinners TIP There are plenty of options when it comes to make-ahead, freezer-friendly meals, like asagne, casseroles, shepherd’s pie, enchi adas – even scones!…

If you’re going vegan, or just thinking about it, one of the hardest parts is trying to figure out what you can eat and ways to recreate your favourite meals without using animal products. Thinking about going vegan can raise all sorts of questions, such as, “How could I possibly go without cheese?” or “What would I use instead of eggs?” Rest assured, there are lots of easy swaps you can make, and being vegan doesn’t have to mean living on a diet of carrots and lettuce. You can still eat all your favourite meals – nachos, wraps, burgers, salads, pasta, curries, stir-fries and soups, and it’s a lot easier than you think! Even if going vegan is not on your to-do list, a lot of these swaps make healthy…

Twenty-minute tacos » SERVES 4-6 400g boneless, skinless chicken thighs 2½ cups (300g) cherry tomatoes, quartered ¼ red onion, chopped ½ Lebanese cucumber, chopped 8–12 wholegrain tortillas or small wraps 2 baby cos or ½ iceberg lettuce 1 avocado 1 lime, cut into wedges Coriander or mint leaves, to serve (optional) MARINADE 2 tbsp soy sauce 1 tbsp sweet chilli sauce 1 tsp sesame oil 1 Combine the ingredients for the marinade in a medium bowl. Cut the chicken into small pieces and toss with the marinade in the bowl. 2 Heat a barbecue or chargrill pan to medium-high heat. Cook the chicken for 5 minutes on each side or until cooked through. 3 Combine the tomato, onion and cucumber in a bowl to make a fresh salsa and season…

Why do I crave chocolate before my periods? A There are a lot of theories around why women crave chocolate pre-menstruation, but research seems to suggest it’s a learned response. In studies of women in other countries like Spain, women don’t crave chocolate before their period so there doesn’t seem to be a physiological reason for it, other than a craving for comfort food. As long as you’re limiting your chocolate intake to a small amount once a month, it shouldn’t do any harm, but if you’re over-indulging, it might be a good idea to find another way of comforting yourself. ‘Limit your chocolate intake to a small amount’ I have an underactive thyroid. What should I eat? A An underactive thyroid or hypothyroidism is when your thyroid gland (located…

You walk into a gym. The music is pumping, everyone’s hyped and there are mirrors everywhere. The class commences, and suddenly running away feels like the best workout. Sound familiar? Perhaps the workout isn’t the right fit for you. “Our personality plays a big part in all aspects of our lives and affects how we think, feel and behave,” says health and wellbeing psychologist Dr Marny Lishman. She notes that we rarely consider our personality type when choosing an exercise, and instead are influenced by others. “I think a lot of people get caught up in the ‘shoulds’ when they see others doing certain exercises,” says Dr Lishman. It’s important to remember that there isn’t a ‘one size fits all’ approach to exercise. An extrovert may find walking alone as…

Power-walking for… WEIGHT LOSS Why?  Picking up your speed when walking is a great way to improve your cardiovascular health and burn more calories. Scientifically, walking has been shown to be almost the perfect exercise because it uses both the skeletal and muscular systems of our bodies. Quickening your pace increases your heart rate and increases the health benefits. HOW: » Keep your elbows at 90 degrees, tucked into your waist. Swing your arm back so your hand is level with your waist and pump your fist forward to just below your shoulder. » Keep one foot in contact with the ground at all times. Strike the ground with your heel and roll through your foot to push off from your toes. » You are looking for speeds above…

Not wanting to leave things unsaid and find closure as parents age is natural. But, weighing up a secret prior with a therapist may be a better option. “Often when you work through a childhood hurt with a therapist you may find resolution or reach the conclusion that it’s not worth disclosing,” says Noosha. Dr Whatley says it’s important to contemplate how the conversation will affect the relationship. “Will it make a difference or is there a possibility it’ll jeopardise the relationship?” If you decide to say your piece, make sure your motivation is not a selfish one. “If it’s just to get it off your chest or give them pain to carry, then you’ll just shatter their world and damage the relationship. And if your parents are quite elderly,…

My teenage son reminds me so much of my ex, his dad, I can’t help but feel anger and resentment towards him. He also winds me up, just like his father. Our relationship is difficult. What can I do? ‘He winds me up, just like his father’ A It sounds to me like the difficult emotions you feel about your son are tangled up with your old relationship with his father. You could benefit in seeing a psychologist and work through some of the aspects of this old relationship for the sake of your future relationship with your son. Try not to link your son’s behaviour with that of your ex. Ask yourself why your son’s behaviour makes you feel angry. Is this about the past? Or is it about…

1 Get rid of junk Start very simply with obvious junk. Put empty jam jars in the recycling. Get rid of clothing with holes or tears in it. Clear out broken household appliances. All of these things clog up your cupboards and prevent you from keeping track of what you have. So go through and sort drawer by drawer, dresser by dresser, then room by room. 2 Declutter duplicates Let go of objects you have more than one of – because that’s precisely where the chaos starts. One good pair of scissors, one good broom – that’s more than enough. Would you buy a product again if it got lost? This question shows how attached you really are to the object. Get rid of anything where the answer is “no”…

I love your magazine! This month I was particularly interested in your features on managing anxiety, and running for charity. I suffer from a disabling anxiety disorder, but have found a way to live a meaningful life by being involved in charity work. I don’t run – but I get plenty of exercise! One day I did 22,000 steps while engaged in charity work. I have found helping others diverts my attention from situations I would normally find stressful. An unexpected bonus for me was finding out helping others benefits me as much as it benefits the recipients. I can really recommend volunteering as a way to enjoy great physical and mental health! It is a real buzz to see the smiles simple acts of kindness can bring to the…

Worried that some of the everyday products in your life might be causing you or your family health issues? We asked Kaytee Boyd, a holistic health and nutrition specialist about some simple changes we can make to help eliminate the risk of harmful chemicals or potential allergens in our home. First off, what should we look out for when choosing household products? The less on the ingredient list the better! Go for plant and mineral-based ingredients that don’t leave residues on surfaces. Fragrance-free cleaning products can be better than a fragrance made in a lab, which may cause health issues. Are fragranced products in particular an issue? Yes, fragranced products can definitely be an issue. There are currently 26 declarable fragrance allergens, which according to EU legislation must be labelled…

A fall can have devastating consequences. Hip fractures are the leading cause of injury to older people and they have a high mortality rate. While many falls aren’t this bad, an injury can prevent you from doing your usual activities. “If someone’s isolating themselves from their physical and social activities, then their quality of life is not so good,” Dr Sturnieks says. “The lack of stimulation and involvement in life will basically speed up that ageing process, which has a spiralling effect.” Compounding the problem, at around the same time, women might learn that they have osteopenia, which is early osteoporosis, explains Trish. This can lead to fear of having a fracture. “Once you get that cycle of lack of confidence you start adjusting your lifestyle so you’re not put…

I’m thinking of going vegan because I’ve read that the weight just drops off. Is it worth trying? A In an Oxford University study, researchers found that meat-eatershad the highest BMIs , vegans had the lowest, and vegetarians and semi-vegetarians landed somewhere in-between. The problem is that being vegan doesn’t simply mean not eating meat, dairy and eggs, it’s also necessary to cover all your nutritional needs. Often, it’s hard to resist the urge of prepackaged vegan snacks and ‘healthy’ plant-based treats like vegetable chips or coconut milk-based dessert that offer very little nutrition and are often made from refined carbs and sugar. Eating these is likely to lead to weight gain.…

1 TRY CONTRAST BATHING “Use ice and heat together to reduce problems like backache,” says physiotherapist Tim Allardyce. “Wrap frozen peas in a thin towel and place it over the painful spot for five minutes. Take it off and place a hot-water bottle with a cover on it over the area for five minutes, and then repeat with the ice. Do this until the pain stops.” 2 USE HERBAL TEAS Many herbal remedies can fight pain by stopping the inflammation behind it. Nutritionist Cassandra Barns suggests trying one of these: TURMERIC This spice has been used for centuries as an anti-inflammatory by Ayurvedic and traditional Chinese medicine practitioners. BOSWELLIA This is another Ayurvedic herb with well-known anti-inflammatory properties. WILLOW BARK One of the active ingredients in this – salicin –…

» PREP YOUR PRODUCE WHEN YOU GET HOME After putting away the groceries it might be the last thing you feel like doing, but the key to organisation is prep – and your future self will thank you for it. Rinse and chop greens, break broccoli and cauliflower into florets and peel carrots for stress-free cooking when dinner time rolls around. » BULK UP AND FREEZE When you’re in the mood for some serious cooking or have extra time on your hands, double or even triple your recipes and pop leftovers in the freezer. Soups, stews and sauces freeze well and will be a saviour after a long Monday. Rather than use a large container, freeze in smaller portions – this way, defrosting is quicker. » DUST OFF THE CROCK-POT…

OMEGA 3S DHA is an omega 3 fatty acid and it’s the most abundant fatty acid in the brain. It helps support healthy brain ageing. Fish and fish oil supplements are good sources. Vegans and vegetarians won’t, of course, be able to take these supplements, so it’s important to meet your omega-3 needs through diet. Plant-based foods that are good sources include chia seeds, Brussels sprouts, algal oil, hemp seeds, walnuts, flaxseeds and perilla oil. FOLATE Japanese researchers say people with very low folate levels may have as much as a 67 percent increased risk of depression. It’s can be found in fortified cereals or supplements. ZINC A Japanese study found adding zinc to people’s diet helped decrease their levels of anger and depression. Find it in red meat, fortified…

Avocado with chilli, prawns and lime mayonnaise » SERVES 4 » PREPARATION + COOK 20 MINUTES 2 tsp oil 250g uncooked prawns or shrimps, deveined 1 large red chilli, deseeded and sliced 1 spring onion, sliced ¾ cup cherry tomatoes, halved 2 ripe avocados, halved 2 tbsp chopped coriander LIME MAYONNAISE 100ml unsweetened Greek yoghurt 50ml mayonnaise 1 tbsp lime juice 1 Make the lime mayonnaise (see below). 2 Heat the oil in a frying pan and add the prawns, frying until turning pink and nearly cooked. Toss in the sliced chilli and spring onion, and cook for 1 minute. 3 Add the cherry tomatoes, and toss through until just heated. 4 Divide the prawn mixture between the avocado halves and drizzle with the lime mayonnaise. Top with the chopped…

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Backpack/ or waist pouch For carrying basics such as water, phone, sunscreen, snack, hat, first-aid kit and money. Backpacks should be narrow to avoid hampering swinging arms, and should include a waist strap to stop bouncing. If you’re heading off the beaten track, don’t forget a map or GPS. Shoes A flexible trail shoe. Look for a big round toe box so your toes have room to move to help you avoid black toenails. You may even want to go up one size. Avoid running shoes; they don’t have the support you need and often aren’t waterproof. Clothing Anything loose-fitting and comfortable – lightweight walking trousers are great. T-shirt and fleece, plus a lightweight waterproof jacket with hood and baseball cap for both wet and sunny weather.…

“Deciding what to do with a secret is always a hard task involving lots of ‘Should I or shouldn’t I?’” says psychologist Noosha Anzab. “First and foremost, consider why you need to keep a secret.” Ask yourself, why are you keeping it? To protect yourself or someone else? Or is it because you were asked to? “Secondly, consider the ramifications of what would happen if the secret is revealed,” she continues. Will someone else get hurt? Will it dramatically affect your or someone else’s life in a negative way? “Getting to the core of why you need to keep a secret helps you consider whether it’s a healthy thing to do or not,” explains Noosha. ‘First consider why you need to keep a secret’ “Take for instance a surprise birthday…

Lifestyle coaches were once reserved for celebs or those of a certain social status and income. Today, however, there are life coaches of every stripe, and more of us are using them. The International Coach Federation now has more than 1400 members in Australia and New Zealand, compared with 150 back in 2000. So what’s driving the rise? Are we more connected via social media yet more physically isolated than ever, with friends and family who are too time-poor to offer tea and sympathy? Or is it simply, as US life coach Stephanie Ziev puts it, that “we are at a time in history where we have the luxury to ask what will make me happy” – and more determined in pursuing it. Here’s just a sample of the types…

Smell receptors are found throughout your whole body, so the right scent combined with visual stimulation is a powerful combination. That’s why flowers are such a good pick. “The colour of a flower or plant can have an equally stimulating or calming effect on your energy,” says Alexandra. Energisers » GERANIUM: The leaves contain a stimulating and uplifting scent. Go for bold colours with vibrant red or pink flowers for an extra uplift. » EUCALYPTUS: The fresh smell of eucalyptus leaves and stems create an invigorating atmosphere. » FREESIA: A sweet floral scent, particularly with bright pink, orange and yellow flowers, is great for awakening and brightening the senses. Calmers » LAVENDER: Its herby aroma and muted lilac, purple and green colours have soothing and calming properties. » JASMINE: The…

The New Moon will take place in the sign of Aquarius on February 5 at 11:03am. This will also herald Chinese New Year – and this time around, it’s the Year of the Pig. If you would like to work with the energies, the colours to wear on this day are the ones that represent the Fire element: reds, pinks and oranges. The Full Moon will take place on February 20 at 5:53am in the sign of Virgo. So on the night of Tuesday, February 19, do some release work. Make a list of anyone who has hurt you, write down what they did and what you learned, then burn the paper, ready to move on. LOVE IS IN THE AIR Whether you’re single or attached, frankly no matter how…