Innholdsfortegnelse for March 2019 i Good Health Choices Magazine NZ

People talk a lot about the post-holiday blues, but I like to believe that the post-holiday high can be just as powerful. I mean, I get that swapping lazy days spent under sunny skies for a return to routine procedure can bring with it a certain level of despondency. But I also think that this can be the best time to make some meaningful change in your life. After all, there’s nothing like a few weeks of fresh air, sunshine, and reconnecting with friends and family to fill your sails. Now is the time to harness that energy and set a course for the year ahead. If scoring a new job or tackling a big challenge is on your 2019 to-do list, then you’ll want to read the story about…

‘WE NEED TO HARNESS THIS DATA AND USE IT FOR THE PUBLIC GOOD’ Big data. It’s a term you may have heard thrown around, but what exactly is it? And how could it be making a difference to our health now and a few years into the future? Big data is the broad name given to massive and complex sets of detailed statistics and information. From a health perspective, that data might be hospital admission numbers, the number of people diagnosed with a certain disease, or the number of times people do a Google search for a specific symptom they are worried about. However big data is collected and whatever shape it takes, experts believe it promises to be a gamechanger in healthcare. It has the potential to improve and…

MORE ENERGY DURING THE DAY “The time we wake up is one of the most underestimated causes of tiredness,” says Professor Achim Kramer. “Instead of concentrating on our problems of falling and staying asleep, we should be paying more attention to our biorhythms.” But often, it’s not that simple to live by this rule, he says. “Our day is determined almost entirely by external factors that counteract our body’s internal clock.” School and work start times, for instance, dictate when we have to get up. “From a biological perspective, that is much too early for most people,” he reveals. “The alarm goes off while they’re still in a deep sleep, because their body clock operates differently, and stipulates a different sleep window.” The fact is, more and more people are…

1 The most effective way to treat chronic pain is to approach it as a medical condition and not a symptom of something else. 2 Find out as much as you can about your condition so that you don’t worry unnecessarily about the pain. 3 If pain-relieving medications can’t ease the pain, talk to your doctor or pharmacist first about what you should do. Increasing your dose may not help your pain and can do more harm than good. 4 Improve your physical fitness, eat healthy foods and make sure you rest when you feel the need. 5 Don’t allow the pain to interfere with your enjoyment of life more than is necessary. 6 Seek advice on coping strategies and skills from a healthcare professional such as an occupational therapist…

“When a new gym opened, I joined and started going a few times a week. One day when I was walking home I developed a burning pain that radiated from my hips down my right leg. I could hardly walk. I tried stretching and had a break from the gym and it did feel a bit better. But as soon as I started being active again the pain came back with a vengeance. I was only 32 but I felt like an old lady. It even hurt to get up from the sofa. Sometime later, a friend suggested I see her podiatrist who said that my feet were not making contact with the ground properly, and as a result my calf muscles and hamstrings were super tight, which caused sciatica…

1 You’re taking a mouthful from your first cuppa of the day. It’s… Made by your intern – you can never be bothered to go to the kitchen. Gone cold. Time to drink tea? Ha! Much stronger than you like it. But you’d never tell the colleague who made it. Thrown together, any which way. A cuppa is a cuppa. 2 How would your friends describe you? Happy-go-lucky. Always on the go. Generous to a fault. A high achiever. 3 You’re waiting in a long queue at the supermarket checkout. You’re most likely to be… Thinking about ditching your shopping. Unable to stand still. Staring at the floor. Muttering, ‘This is hell.’ 4 If anything, you live too much in the… Present.…

My eyes often feel tired and sore, and they tend to blur when I change from looking at my computer to looking in the distance. Sometimes I have associated headaches. Should I be concerned? A Eye strain is a very common problem, especially if you are studying or doing a job involving a lot of computer work. However, it should not be ignored and it’s important to see your GP to exclude potentially serious conditions – it’s also a good prompt for a general check-up (including blood pressure). Your GP may also recommend you see an optometrist or ophthalmologist (eye specialist) too. ‘Eye strain is a very common problem’ The inner lips of my genitals extend further than the outer lips and I’m so self–conscious that I avoid intimate relationships.…

» Eczema and skin-related disorders such as dry, bumpy skin on the backs of arms, or a dry scalp. » Poor memory and cognition. » Behavioural disorders in children. » Fatigue. » Mood-related signs such as depression, anxiety and sleep disorders. » Hormonal signs such as PMS, irregular menstrual cycles and painful periods. » Generalised aches and pains (inflammation). » Difficulty losing weight, especially fat around the middle.…

There’s no longer any doubt that what we eat has a massive impact on our health and wellbeing, and the benefits of improving our diet are two-fold – when we opt for nutrient-rich foods, we not only improve our mental and physical wellbeing in the here and now, but we’re also helping to reduce the risk of illness striking in the future. From the common cold right through to chronic lifestyle diseases – our pantries and fridges contain some of the most potent tools for healing on earth. Of course we know that reducing the amount of packaged, processed food we eat is key, along with boosting our intake of fresh fruit and vegetables, but how do we make that happen day-to-day? The secret is not only to know which…

This root vegetable isn’t just pretty in colour, it’s really good for your body too. Beetroot is rich in vitamin C, fibre, potassium and manganese, which are beneficial for healthy nerves, bones, liver, kidneys and pancreas. The nutrients in beetroot can also help to lower blood pressure, fight inflammation and reduce the risk of cancer. Delicious roasted in the oven, grated for a salad or blended into hummus. The betaine in beetroot can also help to relax your mind Beetroot frittatas with chia and herb salad » SERVES 4 » PREPARATION + COOKING 40 MINUTES 10 eggs 500g beetroot, cooked, peeled, coarsely chopped ¼ cup coarsely chopped dill ½ cup chopped roasted walnuts 2 tbsp olive oil Salt and black pepper CHIA AND HERB SALAD 1½ tbsp black chia seeds…

Adding any variety of beans to your diet is a good idea, but lentils are one of the most nutritious. Their high fibre content is great for digestion and lowering cholesterol, while the folate, iron and magnesium all promote heart health, energy production and reduced blood pressure. Lentils are a great plant-based source of protein, and work well in tacos, curries, Bolognese or salads. Lentils are a great vegetarian source of protein that is nutritious and filling Lentil, asparagus and tomato salad » SERVES 4 » PREPARATION + COOKING 45 MINUTES + COOLING 250g French-style green lentils 2 tsp rice bran oil 1 onion, finely chopped 2 cloves garlic, crushed 2 tsp finely grated fresh ginger 2 tsp garam masala 1 tbsp lime juice Pepper, to taste 170g asparagus, cut…

It’s entirely plant-based and tastes incredible Who loves ginger slice? I am such a big fan and in the past I would love going to a coffee shop and ordering a piece to have with a cup of tea. As much as I enjoyed them though, I was aware that most traditional slices are filled with lots of refined sugars and processed ingredients. So I decided I wanted to create a healthy version without all the butter, sugar, flour, icing sugar and golden syrup, but one that was still sweet, creamy, crunchy and had that authentic ginger flavour. I have to say I’m pretty excited about my new ginger slice recipe – it’s entirely plant-based, raw, packed full of unrefined whole food ingredients and tastes incredible. I have had friends…

Is obesity genetic? A Although there’s no single gene that directly causes weight gain, obesity definitely has a genetic component. Studies of identical twins who have been brought up in different homes show that most of the time, the twins still have the same weight, even though they are eating different foods. A baby’s genes are programmed during pregnancy, so that given the right environment (excess kilojoules and limited physical activity) weight gain occurs. The latest research shows that even if a pregnant woman is overweight, by eating the right diet during pregnancy, she can program her baby’s genes not to gain weight (known as ‘genetic programming’). This is why eating a healthy diet during pregnancy is so important. I have haemochromatosis. What should I eat? A Haemochromatosis is a…

To boost your confidence, Rob advocates a formula of self-efficacy plus optimism. Self-efficacy is the belief that you have the ability to do what you want to do, or that you could master the ability to do it. You can build this by practising the particular skill involved, getting support from others, looking for good role models and taking care of your physical and mental health. The ‘optimism’ part, however, is a bit more challenging. “We have these little voices in our heads and they can be quite critical,” explains Rob. “I’ve got a friend who refers to them as the ‘itty bitty sh**ty committee.’” The hallmarks of these pessimistic thoughts are: Permanence – eg, “You always screw this up.” Pervasiveness – eg, “You screw everything up.” Personal – eg,…

Pollution Many factors including the quality of the air we breathe, the food we eat and even the water we drink can affect our skin. While it’s not possible to completely avoid pollution (you would have to live in a bubble to achieve that), the beauty industry has responded with a slew of products that have been designed to combat this issue and protect us from the daily contaminants we are exposed to such as carbon monoxide from exhaust fumes, chemical pollution and industrial smoke which can all take a toll on our complexions. How does air pollution affect the skin? It’s almost easier to flip this question on its head and ask how it doesn’t affect the skin, as there are so many problems that can be blamed on…

I binge drink. How do I cut back? A If you regularly drink more than the recommended limit of two standard drinks a day, these tips can help you to cut down. Triggers: While you’re trying to change, avoid the places, people and situations you know set off binge drinking. Face your emotions: Learn to deal with the emotional states that cause you to binge drink. For example, if you drink to help you deal with social anxiety, get therapy instead. See your GP for a referral to a psychologist specialising in alcohol related problems. Two in one: Aim to achieve two goals at once by substituting alcohol with something enjoyable, or another goal. For example, instead of drinks after work, why not head to the gym, or a yoga…

Plenty of free online calculators, such as cafeastrology.com, will work out your astrology birth chart, which shows the map of where all the planets were at the moment of your birth. It reveals aspects like your rising sign, and which houses the planets in your chart fall in. For extra insight, here are other astrological systems to explore… » Chinese zodiac Instead of the month you were born, the Chinese zodiac assigns you a sign for your birth year. Each year alternates between yin and yang while cycling through the five elements (earth, metal, water, wood and fire). » Celtic zodiac Much like astrology, these signs are based on your birth month, except each sign is associated with a tree. For instance, you may be Holly – The Ruler, Willow…

Doing puzzles It might seem like a mindless activity but sorting straight edges into a pile or deciphering what goes where can help with problem-solving, memory and fine motor skills. Puzzles can take your focus off what’s stressing you and keep your brain active at the same time. The end result is that you come back to your problems with a fresher, stronger mind, better able to find helpful solutions. ‘Puzzles can take your focus off what’s stressing you and keep your brain active’ PHOTOGRAPHY Whether you simply want to take better pictures of friends and family or make beautiful art, photography can be a great creative pursuit. As you practise seeing the world through the eyes of a photographer, you may start to notice new things, and learn to…

What’s the most ridiculous fitness class or exercise routine you’ve ever tried? I went to a spin class at a gym with my best mate and we are terrible gigglers when we’re together. Halfway through the class, when I thought I was close to death, the instructor came and yelled in our faces, “Not so funny now, is it ladies?” I did not go back. IF YOU COULD HEAD OFF ON HOLIDAY TOMORROW, MONEY NO OBJECT, WHERE WOULD YOU GO? Orlando, Los Angeles, Tokyo, Paris, Hong Kong and Shanghai – all the Disneylands in the world. What never fails to make you laugh? People taking themselves too seriously. Also, the time my husband tripped up on a street in Amsterdam. When we looked down, it was a discarded banana skin.…

FEMALE FUTURES Sally Martin looks so vibrant in the February issue! It’s always funny to read about a Shorty Street star and their real life off-screen. It’s so easy to forget that these actors are real people and their characters are just characters, so I really enjoyed the read. I also loved the interview with Nigella; she has been my foodie inspiration for years, but reading about how she feels about diet and weight loss, she clearly is very down to earth too. Thanks for always featuring such inspiring women! – Kasey BE INSPIRED I have been a fan of your magazine for many years. I would wait in anticipation for the new issue as the previous one was read in no time and passed on to colleagues. However, for…

SLEEP AND AGE Babies need 16 hours of sleep a day, while a 65-year-old can usually get by on just six. Foetuses in the womb and newborns display significantly more REM sleep (up to nine hours) than adults – this phase is probably essential for brain development. SLEEP STAGES There are two types of sleep: rapid eye movement (REM) sleep and non-REM sleep, which has three different stages where each are linked to specific brain waves and activity. You typically cycle through all stages of sleep several times in a night. 1 The first stage of non-REM sleep is the drowsy changeover period from wakefulness to sleep, which only lasts several minutes. It is light sleep, as your brain waves begin to slow from their daytime patterns. Heartbeat, breathing, and…

Whatever your body shape or size, chances are you’ve heard of the most popular way to monitor it: body mass index (or BMI). This calculation – which divides a person’s weight in kilograms by the square of their height in metres – has been used for decades to track weight and health. But can we trust this 180-year-old equation to accurately calculate fat levels and keep us healthy? » The fat formula A study questioned the accuracy of BMI after the BMIs of almost half the women tested put them into a healthy weight category, when they should have been c assified as obese With obesity rates rising, keeping track of our population’s health is more important than ever. BMI has been popular with medical professionals and the general public…

MOSTLY Work on being… more motivated It might look like going with the flow, but you feel stuck in a rut. You find it hard to project yourself into the future and get excited about plans. Small starts “Motivation comes once you get going. For example, you’ll probably never feel like cleaning the whole kitchen, but if you empty the dishwasher, you might feel like cleaning the surfaces,” says therapist Marisa Peer. “Tell yourself you only have to do 10 percent of any task. You’ll be surprised how you feel inspired to do more.” Do what you hate first Do what you’re dreading first thing, otherwise, Marisa says, “It will hang over you and sap your energy.” Work on being… more relaxed No-one doubts your work…

Long summer days may be putting our health in jeopardy – and not for the reasons we may think. Never mind the dehydration or the risk of sunburn, it’s the warm weather and light summer evenings that encourage many of us to eat later, which could be causing problems. The immediate effects might be indigestion, but the long-term consequences could be much worse… The concept of ‘we are what we eat’ has been drilled into us. But while tucking into oily fish, fresh vegetables and complex carbs is important for our body’s wellbeing, researchers have now revealed it’s not just what we eat, but when we eat that can have health repercussions. Researchers at the Barcelona Institute of Global Health have discovered that going to bed on a full stomach,…

Ginger quinoa nasi goreng » SERVES 4 » PREPARATION + COOKING 40 MINUTES If you prefer mild flavours, use only one chilli and remove the seeds and membrane first before slicing. 1 cup (200g) quinoa (red, white or tri-coloured) 1 tsp fine Himalayan sea salt 6 spring onions 2 tbsp coconut oil 1 large red onion (200g), sliced thinly 2 cloves garlic, crushed 1 large red capsicum (350g), chopped finely 2 tsp grated fresh ginger 2 fresh long red chillies, sliced thinly 2 tbsp salt-reduced tamari 4 eggs 1 cup fresh coriander sprigs 1 Rinse the quinoa in a sieve under cold running water. Place the quinoa, 2 cups (500ml) water and salt in a medium saucepan; bring to the boil. Reduce the heat to low; cook, covered, for 15…

Can resistance bands assist in getting more out of stretching? ‘I guarantee you will feel a stronger stretch’ A Absolutely. Resistance bands can assist with getting deeper into the stretch as well as providing extra support. A good example of this is a hamstring stretch. Lie on your back with one leg up in the air while the other remains flat on the floor, then attempt to stretch your hamstring by pulling the knee of the leg in the air towards you with your hands. If, however, you try looping a resistance band around the foot in the air and pull down on the band so your foot is being pulled towards you, I guarantee you will feel a stronger stretch due to the angle and thanks to the resistance…

Hormonal changes can cause vaginal dryness, particularly after menopause. And the lack of lubrication can make penetrative sex more painful. A lubricant can really help but choose a chemical- and sugar-free product. Emily advises the “double glide” technique, which combines water-based and oil-based products for the best experience. Start by applying an oil-based lube to your partner. Then generously cover the entrance and inside of your vagina with water-based lube. The water-based product slides over the waterproof oil-based lube, increasing the degree and duration of the ‘slide’.…

Without consistent effort to challenge your beliefs around self-worth, your confidence is unlikely to improve, Trish says. She recommends finding a confidence partner – a friend, coach, colleague or peer – or using a journal, and regularly communicating where your confidence is lacking and how you intend to challenge that. Another approach she recommends is positive self-talk – telling yourself regularly, ‘I am confident, I can do this, I have value to give’, which she says is particularly powerful when you say it into the mirror. Body language is also helpful. Trish endorses ‘power poses’ – body positions that make you look and feel powerful. “I’ve found them really useful,” reveals Trish. “For me, my big challenge was when I was in a big room full of people and it…

Face mists are not only a life-saver when it comes to offering skin a burst of hydration, but they also have a calming and cooling effect. They’re loved by so many in the summer months, but mists are also perfect for autumn and winter when your skin starts to feel dry. Keep one in your car or at your desk for daily spritzes. DID YOU KNOW? Mists are also great for setting your makeup in p ace.…

What do you think of when you hear the word ‘yoga’? A room full of sleek, impossibly flexible, activewear-clad young things making pretzel shapes on a mat, all the while maintaining beatific zen-like smiles, perhaps? While this stylised (and idealised) view of the ancient practice has become the quintessential image of yoga in the modern world, I’m here to tell you the reality of becoming a yoga teacher is as far from this polished and contrived scene as you can get. It’s a journey that is messy, confronting, exhausting, and one filled with frustrations, anxiety, tears and tantrums. Believe me, I know. It’s a journey that is messy, confronting, exhausting As I write this I’m mere weeks out of a four-month yoga teacher training course, and while it has been…

Opt for resistant starch “Eat day-old potatoes and rice and pasta – it is way better for you than freshly cooked. When you cook a starch like that, it cools and becomes a resistant starch. Whether you eat it cold or reheat it, this provides a particular type of fibre which will increase the bacteria in your stomach, and these prebiotics will ensure that it’s the ‘good’ gut bacteria that flourishes. If you’re doing probiotics without prebiotics, the fibre to feed the bacteria, you’re wasting your money.” Don’t waste your celery “I can’t believe that a lot of people cut off the top of the celery and only use the middle part – I live on celery leaves! I don’t buy parsley as the celery leaves taste just the same,…

Seth says internet searches can also show how big data plays a role in improving health. “Researchers at Columbia University and Microsoft found you can frequently diagnose someone with pancreatic cancer based on the symptoms they search online,” he says. “Microsoft tracked data from tens of thousands of anonymous users of Bing, Microsoft’s search engine, and coded those given a diagnosis of pancreatic cancer. They then looked at the group’s searches for various health symptoms and found subtle patterns. If someone searched ‘indigestion’ followed by ‘abdominal pain’, that was a risk factor for getting a diagnosis of pancreatic cancer within a short time. But if someone searched ‘indigestion’ or ‘abdominal pain’ alone, that wasn’t a risk factor for the cancer. Searching for ‘back pain’ then ‘yellowing skin’ also turned out…

The level of pain you feel may be out of proportion to what’s going on in your body One in five New Zealanders report suffering from chronicpain , and if that sounds familiar, then you’ll benefit from knowing what can cause pain and how to deal with it using effective tools and techniques, to improve your quality of life. It can be done! WHAT A PAIN! It could be a dull ache or a sharp stabbing pain – either way it’s usually short-lived and eases over time as the injury or condition heals. Most of us suffer from acute pain from time to time but when it’s ongoing or chronic pain, it takes its toll on our physical and mental health. With chronic pain relating to four of the six…

A combination of treatments can make the world of difference. Here are 13 useful resources you can try. ONLINE 1 Retrain Pain Foundation: Founded by New York-based physical therapists, the foundation offers a free, online course on aimed to help patients understand concepts and treatments around chronic pain.Visit retrainpain.org. 2 Pain Toolkit app: Practical, easy-to-use self-management tools for people with persistent pain. Free from the App Store or Google Play. BODYWORK 1 Alexander Technique: A body work technique that is effective in improving lower back pain. You’ll learn to be aware of your posture and to change poor movement habits into good ones. To find a practitioner, go to alexandertechnique.org.nz. 2 The Feldenkrais Method: For people with chronic pain, Feldenkrais has proven to decrease pain and improve wellbeing and physical…

Heart disease is the number one killer of women in New Zealand. Here, we look at the latest research about heart health, and speak to Associate Professor Melinda Carrington, Head of the Pre-Clinical Disease and Prevention Unit and cardiologist, Professor Tom Marwick, from the Baker Heart and Diabetes Institute to see what you can do to improve your odds... You can be slim and still be at risk of heart problems If you have a family history of heart disease, being slim isn’t enough to protect you from heart attack or stroke. Because if your mum, dad or a sibling has a heart attack before 60, that means your risk of heart attack is increased, too. “And you can be slim but have high cholesterol due to your genes,” says…

‘Getting the two in balance could also be the secret to a happier, healthier you’ You’ve probably heard of omegas and essential fatty acids, but you might not know that omega-3 and omega-6 do different things in the body and are found in different foods. Our diets have changed significantly in favour of omega-6, which could be causing major health issues and getting the two in balance could be the secret to a healthier, happier you. That could mean better sleep and skin, improved mental health, less bloating, less inflammation and a healthy heart. How do we get our omegas in check? Foods rich in omega-6 fatty acids include poultry, eggs, nuts, cereals, most vegetable oils. Dietary sources of omega-3 fatty acids include salmon, mackerel, herrings, sardines, chia seeds. The…

When life gives you lemons, eat them! They are packed with vitamin C, making them great for fighting infection, as well as being a rich source of potassium, calcium, phosphorus, magnesium, folate and vitamin B6. Lemons help to promote healthy skin, eyes and heart, protect from free radical damage and aid digestion. The high vitamin C content also increases our absorption of iron from other foods. One lemon contains more than your daily recommended intake of vitamin C Lemon rice with spiced lamb meatballs » SERVES 4-6 » PREPARATION + COOKING 40 MINUTES 2 tbsp oil 1 tsp cumin seeds 1 tsp mustard seeds 1 tsp grated ginger 2 cloves garlic, crushed ½ tsp turmeric ½ tsp ground chilli 1 tbsp dried curry leaves (optional) 1½ cups basmati rice ⅓…

Superfoods don’t have to be expensive or hard to find, and oats are a perfect example of this. They’re high in fibre and loaded with vitamins and minerals such as manganese, phosphorus, magnesium, copper, iron and vitamin B1. They are great when it comes to helping lower blood pressure, reducing cholesterol and blood sugar, and promoting healthy gut bacteria. For long-lasting energy, start your day with a bowl of muesli, hot porridge, or blend them into a smoothie. The soluble fibre in oats can also help to reduce blood pressure and cholesterol Coconut steel-cut oats porridge » SERVES 4 » PREPARATION + COOKING 30 MINUTES 2 cups water 2 cups coconut milk 1 cup steel-cut oats ¼ tsp salt 1 tsp vanilla extract ½ cup coconut cream ½ mango, sliced…

Tomatoes are rich in lycopene, which is linked to reduced risk of heart disease and cancer. They are also rich in vitamin C, potassium, folate and vitamin K, which are good for maintaining strong bones, hair, and healthy eyes. Tomatoes make a tasty fresh topping, or a nutritious base for sauces and soup. Lycopene can also help to reduce inflammation, keep skin smooth and prevent cataracts Easy tomato jam » MAKES 3 X 200ML JARS, APPROX » PREPARATION + COOKING 1 HOUR 30 MINUTES 500g (2-3) red onions, cut into quarters 1kg ripe tomatoes, peeled 4 garlic cloves, sliced 1 red chilli, chopped (optional) 1 tbsp grated ginger 250g brown sugar 150ml red wine vinegar 5 cardamom pods ½ tsp paprika 1 Place the onion, tomatoes, garlic, chilli and ginger…

Slow-cooker Persian lamb stew » SERVES 4 MY FLOW FIX » We cook it in the slow cooker (aka dump and run). » Even the kidney beans are cooked in the one fell swoop. » The traditional version invites you to use all manner of greens. Here we use the greens from the beetroot, which are used to make the side dish. » Better still!! We cook the beetroot for the side in the slow cooker at the same time. We even cook any extra beetroot in there, for later. » We serve the stew with leftover rice for extra thrifty fullness. » To make this on the stovetop, follow the recipe as instructed but add 1 litre chicken stock. Place everything in a large heavy-based pan and bring to…

Middle Eastern stuffed eggplants » SERVES 4 » PREPARATION 10 MINUTES » COOK 50 MINUTES » DIFFICULTY: MEDIUM When I first made this dish for my partner Frase, he was blown away by the flavours. It may take a little longer but it is well worth the extra effort. The fresh, herby yoghurt dressing paired with the spicy, nutty and savoury flavour of the stuffing in a crispy eggplant skin is just magic. This recipe is best enjoyed straight away, but any leftover stuffing freezes well and is also yummy rolled into balls and baked. STUFFED EGGPLANTS 2 large eggplants ½ head (about 200g) cauliflower florets 300g mushrooms, sliced ½ cup (50g) walnuts 1 brown onion, diced ½ cup dried cranberries ½ tsp salt 1½ tsp cumin YOGHURT DRESSING ¾…

No-one wants to spend hours slogging away at the gym, so we asked F45 trainer Adam Howse to devise an at-home plan that works your whole body, using minimal equipment. There are three 30-minute workouts per week, progressing over the course of four weeks. Weeks one and two are about getting your body moving and setting you up for weeks three and four. “Varying the exercise plans and adding progressions after week two gives you a challenge,” Adam explains. “Adding in a body-weight workout, where it’s you against gravity, can be one of the most challenging workouts you can do.” In the plan, Adam says he has mixed cardio and resistance workouts to target different energy systems. “Cardio workouts benefit in using the circulatory system, helping to burn energy during…

GENTLY, GENTLY Nair Large Wax Strips 40’s are especially formulated for people with sensitive skin to quickly and precisely remove unwanted hair. The new wax technology allows strips to be used immediately without rubbing between hands. The result: hair-free skin that is soft and nourished. $22.90; nair.com.au EVERYDAY ENERGY Turmeric is a spice that has been used in Ayurvedic healing elixirs for centuries. Curcumin and curcuminoid are the active parts of the turmeric root and where the antioxidant magic happens. Recently launched Red Seal Turmeric contains equivalent to 175mg of curcuminoids for everyday health and wellbeing. $16; redseal.co.nz NUTS ABOUT IT Need some meal inspiration? The team at Almond Breeze almond milk have got some delicious, healthy and easy ideas at almondbreeze.co.nz. Made from the best California almonds, Almond Breeze…

When you think about ways to boost your confidence, dancing awkwardly to Dancing Queen in front of a roomful of strangers probably isn’t the first idea that comes to mind. But that’s exactly how Rob O’Donnell, a facilitator at the School of Life, starts his ‘How to be Confident’ class – urging students, in a you-don’t-really-have-a-choice-aboutthis kind of way, to get on their feet and join him for a short stint of singing and dancing to ABBA. Few people enjoy the cringe-worthy experience – certainly not Rob himself – but it does effectively tackle something that stands in the way for many people wanting more confidence: the fear of looking silly. Rob, who has a background in learning and development, says feeling self-conscious is what often holds us back from…

International Women’s Day is on March 8 and the 2019 theme is #Balance for better FIT FOR ANY CHALLENGE Being fit, healthy and happy doesn’t look the same on everyone, and we love to see people challenging stereotypes. Mirna Valerio is an inspiration. She’s an ultramarathon runner, author, speaker, mother, wife and teacher. Despite the racism, sexism and body shaming she has faced during her life, she remains a strong voice for body positivity and wants to inspire people to get moving. She was one of National Geographic’s 2018 Adventurers of the Year, her writing is now published in magazines, and she has been featured on several podcasts. “Instead of being ashamed of doing what you do or being what you are, I ask two important…

TIP Early sunrises can be a disruption for many. Try adding an eye mask to your bedtime regimen – your peepers will love the darkness.…

Ask questions Wannabe yogis need to ask plenty of questions, both to themselves and to their potential schools: Is the curriculum holistic? What is expected in terms of commitment? How many students will be on the course? What will you learn? “Speak to previous graduates,” says Duncan. “And make sure the school ticks your boxes as the 200-hour training courses vary greatly.” Look at your end goal Think about why you want to do the course and what your ultimate goal is. If you’re looking at teacher training as a route to a new career, then seek out a course that embodies the kind of practice you want to teach. “Ask yourself: ‘what type of teacher do I want to be and who teaches like that?’” advises Duncan. “There are…

It’s a month to expect anything to happen because it probably will. Even though Uranus is returning to Taurus, we’re all still going to feel lots of shocks. The best thing is to “live and let live” as you move through March. The minute you try to control anything is the minute where your life is really going to spin out of control! Be honest with yourself if you have a big realisation about someone or something – maybe you’re realising that someone is not who you thought they were or a situation is not what you thought it was. Live consciously this month and you will see your life evolving in amazing ways.…