Innholdsfortegnelse for April 2019 i Good Health Choices Magazine NZ

When was the last time you did nothing? No television, no phone, not cooking, cleaning, or any kind of ‘doing’, just sitting perfectly still and letting your mind wander? It’s the kind of moment that might creep up on us from time to time, but usually we’re quick to close it down. We can’t afford to be wasting time, after all. Actually, we can discovers journalist Jo Hartley in her story on page 118. In fact, she goes one better and says that more than just seeking out a sense of stillness, we should allow ourselves to get good old-fashioned bored. As children it seemed like a state we were always trying to stave off, but as adults it’s something we hardly ever feel. In this age of constant busyness,…

1 Spend more time around the outside of the supermarket where the fresh produce is, and less time in the aisles. 2 Focus more on buying food that comes from the ground, rather than food that comes in a packet. 3 Give diet products or overly processed foods a miss. 4 Drink more water than anything else. 5 Cook your own meals as much as possible.…

Polycystic ovary syndrome (PCOS) is a hormonal condition affecting up to one in five women of reproductive age – yet it’s estimated up to 70 percent of women don’t know they have it. Women with PCOS have enlarged ovaries which produce high levels of male hormones. Some will have multiple (poly) cysts on their ovaries, however not all women with PCOS have multiple cysts, and not all women with multiple cysts have PCOS. The condition causes disrupted menstrual cycles, weight gain, acne, fertility problems, thinning hair on the head, excessive hair on the upper lip, stomach and back. It’s also associated with anxiety, depression, insulin resistance, diabetes and cardiovascular disease. PCOS is diagnosed with a blood test and ultrasound of the ovaries.…

1 TURMERIC The powerful anti-inflammatory and antioxidant properties of the popular curry spice may have the potential to reduce the amount of free radical damage in your liver. 2 MILK THISTLE Milk thistle contains antiviral and anti-inflammatory compounds and is a rich source of the antioxidant silymarin, which can work to boost levels of the super-antioxidant glutathione in the liver. 3 DANDELION Dandelion root helps maintain the proper flow of bile. As the role of the liver is to produce bile, dandelion has a direct effect on liver function. You can find dandelion tea in health food stores and some supermarkets.…

What’s your approach to food – do you follow any diets or health trends? I do get stuck into trends sometimes, so I’ve done low carb, but it doesn’t work for me; I love carbs too much. I’ve got a high threshold for routine so I’d just be happy with eggs on toast every night. I think my dinners fall apart because if you’re looking for something healthy, which the kids will like and doesn’t take hours to make – eggs on toast is a pretty good option. I definitely don’t have enough fruit and vegetables, and I’ve never got on to the drinking water thing, so the food aspect is not my strong point. You recently had a hip injury and didn’t exercise for 18 months. What was your…

Once dubbed a poor man’s vegetable, Instagram is now inundated with hundreds of thousands of posts about celery juice – crediting it with everything from boosting the immune system to restoring gut health and preventing migraines. The rapid rise in popularity of this humble vegetable is being lauded as the ‘global celery juice movement’, with celebrities such as Gwyneth Paltrow and Miranda Kerr saying they start their days by consuming it in liquid form. Kim Kardashian also revealed that she was drinking the “pretty gross” juice to help her psoriasis. While it may be the trend of today, celery has been used in folk medicine for centuries. In China, Egypt, and Rome, the plant was used as a remedy for a range of issues, including curing hangovers and as an…

It’s been 10 years since My Kitchen Rules (or MKR to the initiated) first kicked off in Australia, meaning judges Pete Evans and Manu Feildel have now been critiquing meals and dashing hopes or making dreams come true, side-by-side, for a decade. To celebrate this milestone – not to mention almost 20 years of friendship – the pair sat down with Good Health to talk about everything from combatting calories on set, and offscreen fitness, to their enduring bromance and the future of the small screen sensation. While you have been co-judges on the show for the last decade, your history goes back much further, right? I basically took Manu’s job and was paired with another host A PETE: Yeah, Manu and I have a long history together. We actually…

French-style vegetable and lentil soup » SERVES 2 1 tbsp olive oil ½ leek, white and light green parts only, finely sliced and washed 1 large carrot, quartered lengthways and roughly chopped 2 celery stalks, halved lengthways and roughly chopped 1 large zucchini, quartered lengthways and roughly chopped 1 garlic clove, minced Sea salt and freshly ground black pepper 600ml vegetable stock (or chicken stock or bone broth if you are not vegetarian) 1 x 400g tin lentils, rinsed and drained 35g (1 cup, tightly packed) washed and roughly chopped silverbeet 2 tbsp roughly chopped flat-leaf parsley GARLIC CROSTINI 1 small wholegrain baguette Extra virgin olive oil 1 garlic clove, peeled 1 Heat a large saucepan or stockpot over medium heat. Add the olive oil, then add the leek, carrot,…

LOVE YOUR HAIR Viviscal supplements are formulated to nourish the hair and combat hair loss in women with thinning hair. Viviscal supplements are fortified with biotin and zinc, which help to maintain healthy hair growth from within and the proprietary marine protein complex AminoMar C. $74.95 (pharmacy only). SWEET DREAMS The next best thing to a good night’s sleep, Murad’s Night Fix Enzyme Treatment works with the body’s circadian rhythm to support natural repair for renewed skin vibrancy, resulting in smoother and more hydrated skin. With aroma technology to relax the senses for a deep, restful sleep, look forward to healthier looking skin in the morning. From Caci Clinic or murad.co.nz; $129. LEAP OF LOVE Blue Frog’s latest release is a range of three toasted cereals – Manuka Honey &…

It’s happened to us all. One minute you’re doing a quick Facebook check, the next, three hours have passed and you’re deep in someone’s online photo album, with no idea where the time has gone. No wonder there aren’t enough hours in the day and we feel permanently frazzled. Digital detox expert Frances Booth, author of The Distraction Trap – How to Focus in a Digital World, has advice on getting on top of emails and social media, deepening your concentration and getting your non-digital life in balance. Swap virtual for real Pick up the phone to say “Happy birthday” as an alternative to a post on Facebook, start collecting lovely cards and post one to a friend, instead of just tweeting. Old-fashioned habits have become special in our virtual…

BODY AND MIND Your magazine is always so interesting and gets me thinking, I love it. I used to think that healthy eating was only good for your body and had never really considered that it could help with mental health too until I read the Sarah Wilson article about the link between food and mood. When I’m having a bad day I tend to eat more junk, but afterwards I usually feel even lower. I definitely think she’s onto something… – Claire PLANT POWER There is so much about going plant-based that I agree with, but I’m not ready to commit to being fully vegetarian or vegan. After reading the article ‘The Rise of the Flexitarian’, I realised I can still make some changes without having to cut meat…

BONDING TIME Here’s a surprising study for anyone who’s lost a few friendships over a game of Monopoly: playing board games with your partner can help your relationship. Researchers from Baylor University in the US randomly assigned 20 couples, aged 25-40, to either an hour-long couples’ art class or a game night, where they played activities like dominos, puzzles, word games, and yes, Monopoly. Researchers found that levels of oxytocin – the ‘bonding’ hormone – went up for all couples, but for women, playing board games was especially good, while men saw the biggest rise after art class. Mind matters Mindful in May, the world’s largest online mindfulness meditation course returns for its seventh year in 2019. The goal for those who sign up is to commit to 10 minutes…

Virtual reality is often seen as being about entertainment and the latest computer games, but the technology is increasingly being used to improve healthcare. Both here and overseas, researchers are harnessing virtual reality to achieve incredible things such as restore a sense of feeling to people with spinal cord injury, help women manage labour pain, enable people to overcome long-held phobias and allow physiotherapy students to get to grips with the human anatomy. Here we look at how virtual reality is changing healthcare… Labour pains Any woman who has experienced labour will understand how excruciating the pain can be. Experienced midwife, Lorna Massov, is investigating whether immersing women in a relaxing virtual reality world during labour can help ease anxieties during childbirth and ease the pain. By wearing virtual reality…

There is no cure for PCOS, as such, but the condition can be managed. “If there is excess weight, lifestyle changes are recommended, such as dietary adjustment and increased exercise,” says gynaecologist Dr Elizabeth Farrell. “There is no one diet that is recommended, but lowering caloric intake, reducing portion size and lowering carbohydrate intake may all help. Even a five to 10 percent loss of weight, for instance, can be useful for improving fertility and regulating menstrual cycles. For regulating periods, acne or excess facial or body hair growth, the oral contraceptive pill can be effective. Other strategies will depend on the symptoms.” Dr Farrell says most women with PCOS won’t need to see a gynaecologist. “PCOS can be easily managed by GPs but sometimes there may be added challenges,…

1 FATTY FISH like tuna, mackerel and salmon, beef liver and egg yolks are good food sources of vitamin D, healthy levels of which are essential for strong immunity. 2 VITAMIN C is a water-soluble vitamin, so it’s not stored in the body and we have to eat it every day to keep levels topped up. Eat plenty of citrus fruits, strawberries, capsicum, spinach and kale. 3 GARLIC: Studies have shown that regularly eating garlic reduces the risk of getting sick. Garlic can also work to reduce the severity of symptoms and the duration of the illness. When garlic is crushed, a compound called allicin is released, which converts to sulphur-containing compounds – these boost the body’s disease-fighting response. Heat can deactivate these compounds but crushing garlic and letting it…

Alzheimer’s disease has gripped health headlines over recent years. And it’s no wonder – there are currently more than 70,000 people living with this condition in New Zealand and this number is rising every day. Although scientists have been desperately trying to close in on a cure since Alzheimer’s was first discovered in 1906, diagnosing, let alone treating this destructive disease, has always been a challenge – until now. Revolutionary screening It’s hard to believe that a condition as complex as Alzheimer’s could potentially be detected by such a simple test, but it’s true. According to a recent study, published in JAMA Neurology, a straightforward eye test carried out by opticians – usually used to spot early signs of eye disease – could help predict who is at risk. The…

Several of the women I jog with are complaining of buttock pain that comes and goes and changes sides. We are all in our 50s. Our scans seem to show the same thing: wear and tear of the gluteus medius tendons. Can we treat this? A This is a common problem for women who exercise regularly (as we should) after menopause. It is thought that oestrogen protects tendons and after menopause, with low oestrogen levels, the tendons fray and sometimes even tear. It is also more common in women than men because of the relatively wider size of our pelvises, which put these muscles on a steeper incline and strain. The best treatment for gluteus medius strain is Pilates using reformer machines. (As an aside, I had this problem too…

Raw brownies with salted nut butter caramel » MAKES 12 SMALL SQUARES FOR THE BROWNIE 1 cup fresh dates, pitted 1 cup buckwheat groats or rolled oats ¾ cup almonds or nuts of your choice ½ cup cocoa or cacao powder Pinch of sea salt 1/3 cup melted coconut oil 2 tbsp water FOR THE CARAMEL ¾ cup almond butter or nut butter of your choice ½ cup coconut oil, melted and cooled 1/3 cup coconut cream 1/3 cup pure maple syrup or honey 2 tsp pure vanilla extract Pinch of sea salt FOR THE TOPPING 1 cup freeze-dried or fresh raspberries 1 Line a 22cm × 12cm slice tin with baking paper. Place the fresh dates and dry brownie ingredients in a food processor and process for 20 seconds…

My baked herb falafels served with grain-free tabbouleh and yoghurt mint dressing are a super light and healthy meal to serve up for dinner or lunch. Making your own falafels at home may seem a bit daunting, but this recipe is super easy. By adding all the falafel ingredients to your food processor they take only a few minutes to prepare and once baked are ready to serve up, making this a simple and quick dish. Being baked instead of fried makes them significantly healthier, too. They are still crispy on the outside, tender on the inside and packed full of fresh herbs giving them that authentic Middle Eastern flavour.  Using cauliflower and broccoli instead of your traditional grain base makes for a lighter and more refreshing tabbouleh. Served with…

Top fitness technology in every room, phenomenal coaches, banging playlists, sleek studios decked out with bright orange walls, and fun high-intensity classes that are never the same. Welcome to Orangetheory. Orangetheory Fitness founder Ellen Latham started out working at prestigious spas and fitness retreats and writing fitness columns. She then shifted her focus to Pilates and opened her own studio in Florida. When Ellen realised that many of her clients were still working with other personal trainers outside of her Pilates classes for fat-burning exercise and cardio, she designed what later became the foundation for Orangetheory Fitness. Make a move After taking off in the US and Australia, New Zealand is set to embrace the new trend, with two studios currently open in Auckland and Christchurch. Top coaches guide you…

As adults, some of us have the wrong idea about what fun is. Where it isn’t, is in scoring hundreds of likes on social media, buying the newest piece of tech with all the bells and whistles, owning designer clothing or binge-watching the next Nordic noir series. As grownups, sometimes we can overcomplicate what gives us pleasure, or it begins to diminish over time or through circumstance. But did you know the fun starts with you? Here are six easy ways to put more of it in your life... »1. SMILE MORE, LAUGH MORE! When you and your child smile at each other it releases chemicals in your body that make you both feel happy and safe. As motivator and US comedian Michael Pritchard says, “You don’t stop laughing because…

‘I WALKED OUT OF THE SESSION KNOWING THAT DEPRESSION WAS NO LONGER A PART OF MY LIFE’ If you walk into any bookshop and head for the self-help section, you will find shelves stacked with books explaining how to be happier, think positive thoughts and change your life for the better. You would think that with an abundance of this information, the entire human race would be beaming from ear to ear, yet according to the World Health Organisation in 2018, more than 300 million people around the world suffer from depression and it is the leading cause of disability worldwide. Childhood trauma ‘I couldn’t see any way out of the immense pain that I was living in’ Kevin Billett battled depression, initially triggered by a traumatic childhood accident, for…

‘You might be lacking everything you need for boosting beautification’ While the skincare industry is generally focused on treating our skin from the outside in (and no complaints there, we’ll take it!), there’s no disputing that what goes into our bodies – or doesn’t – also plays a part in how we look day-to-day. You can consume all the smoothie bowls, bone broth and turmeric shots you like, but you still might be lacking nutrients you need for boosting beautification. It’s what the makers of the new breed of nutritional supplements are betting on, blending the worlds of wellness and beauty into easily poppable pills and soluble powders cased in hip packaging, and just as likely to be available at discerning cosmetics counters (or even clothing boutiques) as health stores.…

I had a disagreement with a friend at work and, sadly, we are no longer friends. How do I move on? A For many of us, our workplace friends are like family. This can make losing a work buddy very painful, especially if was due to a disagreement or betrayal. If you can, try and stay away from her while you heal. Focus on your work and other friends. Embrace opportunities to make new connections. If you’re struggling – make sure you talk to other friends and relatives. Try to get things off your chest without complaining or portraying your friend in a negative way. It won’t help you move on, and it might make others less likely to empathise with what you’re feeling. ‘Embrace opportunities to make new connections’…

1 CREATE FOLDERS If your inbox has become a storage place, you’ll waste hours scrolling through looking for things. Instead, set up automatic filters, including social media and marketing emails, so your filing is done for you. 2 CUT DOWN ON EMAIL TRAFFIC Ask not to be copied in on everything at work and if anything’s really urgent, to phone you instead. Unsubscribe to junk mail and get yourself removed from auto lists. Turn off alerts, delete distracting time-eating apps and never sign up to marketing notifications. 3 ALLOW 20 ITEMS IN YOUR INBOX Make it a rule to deal with a message as soon as you read it – reply, file or delete. If it requires research to respond, flag it and schedule time to deal with it later…

Love and money planet Venus links to both Pluto and Jupiter after mid-month. Even egos that were bruised earlier can start to heal now. Love situations that looked destined for the scrap heap can turn around. The Venus/ Jupiter link is actually a c ash but there is no such thing as a bad Jupiter transit, so the most you might have to worry about is smothering someone with your love, perhaps. In other words, try to learn the lessons that life is teaching you in the first half of April and you could reap the benefits in the form of better re ationships and maybe even more cash in the second half.…

This month’s star letter wins 16 packs of PECS coffee! PECS, which stands for Protein Enriched Coffee Solution, is New Zealand’s only premium protein-enriched coffee. Developed after two years of research with Auckland University, it is designed to increase protein intake incrementally without requiring a change in your routine. Following multiple trial runs, PECS coffee has perfected the blend to deliver more than 35 percent protein per serving, while retaining its benefits in boiling water. $15.90 each; pecscoffee.com…

As far as life milestones go, Art and Matilda Green have gone for the triple whammy. After moving into their first home in Warkworth, Auckland at the end of last year, the original couple from The Bachelor NZ tied the knot with a secret Waiheke Island wedding in February, and then they had one final big piece of news to share with their friends and family. Two is soon to become three. “We are so excited. Art has wanted to be a dad his whole life. He’ll make a great dad,” Matilda beams. Since the wedding, they have been back at home enjoying the start of their new life as husband and wife. “It was so beautiful having all our friends and family together, and the wedding was stunning, but…

Q I WANT TO TAKE A SUPPLEMENT FOR WINTER WELLNESS. WHAT IS GOING TO BE MOST HELPFUL? A. A simple way to identify what you need is to decide if you want immunity support or defence. Prior to winter, I choose a probiotic, as 70 to 80 percent of our immunity is in our gut. My diet isn’t always perfect (busy working mum!) and sometimes I succumb to the daily stresses of life, so I like to keep my gut bacteria on form. Another popular choice is vitamin C. Consider it pre-season immunity training as well as maintenance of general wellbeing. Q SHOULD THE SUPPLEMENTS I TAKE CHANGE ACCORDING TO HOW I FEEL? A. Yes I would slightly change my supplement regime depending on my health status. I suggest reviewing…

Exploring how the eye can be used as a window to the brain is a growing area of research and further investigation is needed. Our brains are well concealed by our skulls, so current approaches to detecting changes in our grey matter – using brain scans, for example – can be costly. “While a diagnosis of dementia will always rely on results from a number of different tests, further studies should look at how sensitive OCT could be at identifying those most at risk of cognitive decline in the general population,” says Dr Laura Phipps, from Alzheimer’s Research in the UK. Watch this space……

We’re always told sugar is bad for our health, but as Alex Glover explains, it’s actually “excess sugar” that causes the real damage. So, what does it do? 1 Firstly, sugar feeds harmful bacteria in your mouth, which leads to tooth enamel damage and eventually tooth decay. Sugar can also contribute to bad breath (halitosis), as it encourages the multiplication of bacteria inside the mouth cavity. 2 Sugar is obviously very palatable, which leads to overeating. Before you know it, that whole packet of chocolate biscuits has gone! 3 It can promote weight gain if you go over your daily recommended intake of calories. Sugary food is usually more calorific, so a calorie surplus is easily achieved. 4 A lack of energy and mood swings are common with excess sugar…

‘SUSHI’ WRAPS TWO WAYS » MAKES 4 LARGE WRAPS OR 20 PIECES » PREPARATION 15 MINUTES 125g prepacked classic coleslaw mix 1 tsp dijonnaise 2 mountain bread wraps 100g pastrami 6 slices Swiss cheese PASTRAMI, SWISS CHEESE EASY SLAW WRAPS 1 Combine the coleslaw and dijonnaise in a bowl. Top each wrap with half the pastrami and coleslaw mixture; top with cheese. 2 Roll the wraps tightly to enclose the filling. Cut each wrap crossways into five even pieces to form ‘sushi’. TIP Hold the ‘sushi’ together with toothpicks, if you like. SWAP IT Use your favourite mayonnaise instead of dijonnaise, if preferred. PREP IT Wraps can be made in the morning. TAKE IT Pack the ‘sushi’ into airtight containers. Transport in cooler bags. Refrigerate until ready to serve. SMOKED…

Can my diet impact my risk of having a miscarriage? A Your dietary intake is one of many factors that can impact your risk of miscarriage. Approximately half of all miscarriages are the result of a chromosomal abnormality, which can be caused by age, toxins, being overweight or just bad luck. Maintaining a healthy weight and having a diet rich in antioxidants from fruit and veg, and omega-3 from fish may be helpful. Secondly, it’s important for your baby’s development to get enough nutrients such as folate, choline and niacin. And thirdly, you need to avoid toxins such as alcohol, mercury and listeria. ‘Maintaining a healthy weight may be helpful’ Does soy milk cause breast cancer? A In short, no. Soy contains isoflavones that mimic the hormone oestrogen. High levels…

Squats are all about buns of steel, right? Well, actually this popular gym move can do so much more than that. Squats target your whole leg, particularly your quads, and your core. In fact, if you want squats to be properly booty-focused, personal trainer Lucy Gornall recommends activating your glutes before you begin – do a basic squat with a resistance band – or placing your toes on a slightly raised platform. But squats don’t just make you look toned, they’re good for your whole body too! “Squats help strengthen ligaments and enhance flexibility. They increase the range of motion in our hips and ankles and improve our balance,” says Lucy. We’ve included six squat variations to target every bit of you – one will even get your heart pumping!…

I can’t seem to lose the last 5kg. Any tips? A Chances are you’re probably already at a healthy weight so your body is going to resist shifting those last kilos because it’s actually happy with its equilibrium. To keep up your motivation to exercise, it can be good to shake up your routine and try something new. Provided you are in good health, you could try a couple of spin classes a week, create or participate in a new circuit, join a boxing group or hire a personal trainer for 10 sessions. Changing the time at which you train can be good too. To feel your best make sure you’re getting eight hours of sleep and eating well (limiting red meat, coffee and alcohol). ‘Create or participate in a…

‘You’ve got to do it in a way that you still keep on living’ For most people, aiming to run multiple marathons and long distance multi-sport events in a single year sounds like the stuff of nightmares, but this is where Brodie Kane is in her element. With a background of army training, school sports and surf lifesaving, the bubbly radio presenter has some big fitness goals to crush this year, which she kicked off with the Coast to Coast race. ‘WE SHOULD BE LOOKING AFTER OURSELVES SO THAT WE FEEL GOOD ABOUT OURSELVES’ “Note to self, I don’t think it’s that wise to train for something so hard over summer,” Brodie laughs, recounting her weeks of running up hills and through rivers for hours on end in preparation for…

» RE:SKIN - RE.FORM SERUM + RE.VIVE SUPPLEMENTS, $169 This two-step system has been designed to rejuvenate and restore skin from the inside out. It starts with the supplements that have been formulated using New Zealand marine collagen, which is known for its anti-ageing benefits, as well as a host of other antioxidant-rich vitamins and minerals. Used over time it will assist in replenishing your collagen, which in turn promotes healthy and glowing skin. The second part of the system is the serum, which delivers the same properties but on a surface level. Expect to see an improvement in elasticity and luminosity, not to mention protection against free-radical damage – this is a heavy-hitting duo well worth trying. re-skin.com » MURAD HYDRO-GLOW SUPPLEMENT, $110 Designed with supple skin in mind,…

How would you like to feel today? Confident? Calmer? Imagine if a good mood was a quick mist away. “Fragrances can have an effect on your mood, emotions and energy levels,” says Lush product perfumer Emma Dick. “Smell is one of the most powerful of the senses. You can catch a whiff of something in the air or the scent of a product and immediately have an emotional response to it.” When you breathe in a scent, it arouses the limbic system (the brain’s emotional control centre) where fear, depression and joy originate. If you associate this scent with a happy memory, then your brain releases mood-enhancing chemicals, like endorphins. Today, we’re not sticking to one signature fragrance, but choosing from several, depending on how we want to feel… YOU…

If you had to choose between a calming yoga class or an action-packed boxing session, which one would you pick? Probably the yoga, but I do love boxing… hard choice! What books are on your bedside table? Washington Black by Esi Edugyan, The New York Review of Books, Normal People by Sally Rooney and a pile of other half-read books. WHAT DOES THE PERFECT WEEKEND LOOK LIKE FOR YOU? Wake up without the alarm to my family. Go for a bike ride, visit markets, take our daughter to the library, brunch somewhere new, take in a movie, visit whanau, then shop for ingredients to make a beautiful dinner that night. If you could head off on holiday tomorrow, money no object, where would you go? New York, New York! And…