Innholdsfortegnelse for June 2019 i Good Health Choices Magazine NZ

I love that nature has the solution to so many of our health challenges. It’s amazing to think that straight from the soil comes so much of what we need to support our system and protect us from sickness. It’s literally growing on trees! American physician Dr Michael Greger has made it his life’s work to help people live better and longer by explaining how to eat your way to good health, naturally. In his book How Not to Die – a title that cuts right to the chase – he outlines the ‘Daily Dozen’ things we need to help prevent illness and lifestyle diseases. From broccoli to linseeds, it’s simple stuff that’s ripe for the picking. See page 60 to find out more. Of course, just knowing what’s good…

The netball game started like any other, until the ball bounced off the steel pole, smashing into Kirsty Wirth’s eye. The 42-year-old suffered a traumatic brain injury and was told recovery would take three to six months. Keen to speed things up, the mother-of-two did some research, which unearthed cryotherapy as a possible treatment. EARLY RESEARCH IS INDICATING THAT IT MAY HELP WITH RELIEVING THE PAIN AND INFLAMMATION ASSOCIATED WITH SOME CONDITIONS, SUCH AS FIBROMYALGIA. The term ‘cryotherapy’ applies to any treatment using cold. But the latest method takes it to a new level. Whole body cryotherapy involves briefly exposing the body to extremely low temperatures. Localised cryotherapy uses a machine to blow vapourised liquid nitrogen onto a specific area. The idea might send shivers down your spine, but early…

It’s all in their head Possibly the biggest myth of all is that the illness is exaggerated or made up. People with a mental illness usually have no control over the direction of their thoughts and emotions. They often experience physical symptoms including loss of appetite, indigestion, headaches, as well as feelings of guilt, worthlessness, helplessness, pessimism and insomnia. People with mental health issues are poor employees While it is true that sometimes extreme cases can affect work, research has found that people with a mental illness not only have better attendance and punctuality, their work quality is often better than that of others who don’t have a problem. All you need is a positive attitude Positive thinking is not enough to cure a mental illness – suggesting this is…

Q: Ever since menopause, I don’t sleep well. Is this common and what can I do? A Sleep disturbances are common as we age – 53 percent of postmenopausal women have problems with sleep. This can be due to many factors – hormonal and age-related changes, stressors in life such as teenage children and ageing parents, and depression. Sleep hygiene is important – a regular bed time, comfortable bed, a dark room and no screens in bed. Alcohol and nicotine should be avoided. Some foods contribute to healthy sleep, particularly dairy foods containing tryptophan – an amino acid that promotes sleep – and calcium which helps the brain to use tryptophan. Regular exercise promotes sleep but must not be done within four hours of bedtime due to the risk of…

Spaghetti ’n’ more meatballs » SERVES 4 Such a successful combination, this dish always goes down well. It is also wonderfully versatile, as you can easily cater for different tastes by serving the spaghetti with different types of meatballs. Without losing out on carbs, this version serves up a bit less pasta, adding in zucchini noodles for a healthy vegetable and ‘pasta’ boost. 250g wholemeal or gluten-free spaghetti 2 tbsp extra virgin olive oil, plus extra for drizzling 1 quantity beef, lamb, or veal and pork meatballs (see right) 2 large zucchini 400ml tomato passata Finely grated parmesan cheese, to serve (optional) 1 Bring a saucepan of salted water to the boil and cook the pasta according to the packet instructions. Drain, reserving ½ cup (125ml) of the pasta water.…

MONDAY » Reps: 10 » Sets: 3 » Rest period: 30 seconds between sets. TUESDAY Rest WEDNESDAY » Reps: 15 » Sets: 3 » Rest period: 30 seconds between sets. THURSDAY Rest FRIDAY » Reps: 20 » Sets: 3 » Rest period: 30 seconds between sets. SATURDAY Rest SUNDAY » Reps: 20 » Sets: 4 » Rest period: 30 seconds between sets. BACK SQUATS Hold a barbell on your shoulders with 5kg on each end. Safely place the bar on both shoulders. » Stand with feet hip-width apart and chest upright, both hands on the bar. » Squat down as far as you can, with your back straight and bum sticking out. » Pause at the bottom, then power back up for a count of one. Body benefits: You can…

»1 arge bowl (2 cups) breakfast cereal with low-fat milk »1 cup baked beans on 2 slices of grainy toast or on a baked potato »1 bread roll with cheese or peanut butter + a arge banana »2 cups fruit sa ad with 200g fruit-f avoured yoghurt » Bagel with thick spread peanut butter + 1-2 cups low-fat milk » 300g ( arge) baked potato with low fat cottage cheese filling + 1-2 cups low-fat milk » 500-750ml fruit smoothie or liquid meal supplement » Thick bread sandwich with meat and sa ad filling »2 cups stir-fry with rice and meat, or spaghetti bolognese…

I recently found a flirtatious text on my partner’s phone. Now, I check his emails, phone and Facebook searching for signs of infidelity. I haven’t found anything – but I’m obsessed with the idea he might be cheating. A Snooping on your partner is counterproductive. It’s understandable when you feel insecure – but the costs usually outweigh the short-term relief. By engaging in desperate and inappropriate behaviour, like going behind your partner’s back, you undermine your self respect, the integrity of your relationship and your partner’s trust in you – and you create emotional distance, which will only damage your relationship. Instead of spying, be honest. At the heart of a healthy relationship is the willingness to confide and express feelings and needs in a respectful way, and to treat…

“Savouring is definitely something you do, rather than something you just let happen,” explains Miriam. “It requires actively training your mind to notice something that’s making you feel good, by tuning in to why that’s the case, and using that knowledge to increase the sensation and prolong it.” Why not try Miriam’s four steps to savouring? 1 Slow down and stretch out the experience Doing all of these things will create maximum positive feelings, but watch out for two things: you shouldn’t try to force happiness in a situation or try to measure whether it’s working. “The more you start to analyse ‘Am I happy yet?’ or ‘How happy am I on a scale of one to 10?’ The fewer positive results you’ll get,” cautions Miriam. 2 Give that moment…

Being touched can evoke positive emotions Touch is our very first sense connection to the world from birth and a fundamental human need throughout our entire life span. Yet, in this digital age it seems we’re out of touch with this vital non-verbal connection. Whether we receive a pleasant caress, a pat on the back, a massage or just a handshake, being touched by another human being can evoke positive emotions, healing physical sensations, spiritual growth and powerful cognitive responses. Here we look at ways we can add positive human contact back into our lives and the medicinal benefits it offers. BEING TOUCHED BY ANOTHER HUMAN BEING CAN EVOKE POSITIVE EMOTIONS The silent language “Touch is a powerful form of nourishment that goes right to the core of the parts…

STEP OUT IN STYLE Pairing nostalgic style and comfort, Ziera’s lace-up Danni is the perfect retro sneaker. Danni features an arch and metatarsal cushioning footbed, non-marking sole and breathable materials. Style this sneaker with faded denim and relaxed weekend wear, or with all black for a pop of statement silver. $239.95; zierashoes.com DROP TO IT! Archeus Transition Oral Drops combine traditional healing herbs and plant remedy essences from the Archeus gardens to offer a helping hand for coping with hot flushes, stressed nerves, vaginal dryness and sleep disturbances. Part of the Archeus Menopause Wellness range, this is made in Hawke’s Bay. $22; archeus.co.nz SIZZLING CHOICE  Freedom Farms Rindless Middle Bacon is made from independently audited Freedom Farmed New Zealand pork and is classic bacon at its best – a bit…

SHINE A LIGHT The article titled ‘Light in the Darkness’ in the April issue was a very thought-provoking and motivational read. Kevin Billett mentioned many things I could relate to, especially that medication didn’t solve the issues of depression – it just made things a little easier. I am going to buy the book he has written, so that I can pursue a path to healing through shifting my thinking. – Deborah INSPIRED READING I purchased Good Health magazine on the way to the hairdressers and just read the entire magazine from cover to cover. It was like the edition that kept on giving. Initially I picked it up because I wanted to read about immunity boosting, then as I turned the pages there were so many articles that I…

Diet dilemma In a study that’s been heralded as “a wake-up call for the world”, researchers have found that one-fifth of preventable deaths around the globe are associated with poor diets. The study, published in The Lancet, looked at global eating habits from 195 countries between 1990 and 2017, and found that a poor diet caused 11 million avoidable deaths, the vast majority of which were from cardiovascular disease, followed by cancer and type 2 diabetes. A poor diet, researchers say, is one short on fresh veges, seeds and nuts but heavy in salt, sugar and trans fats. They add that it’s not so much what we’re eating, but what we’re not eating. For instance, the global average intake of red meat was 27g a day – slightly higher than…

Some eye-catching c aims have been made about cryotherapy, especially around weight loss and anti-ageing. Many such c aims are not verified and, if something sounds too good to be true, it probably is. WBC isn’t for everyone. The sub-zero temperature means there is a risk of cold burns. Some conditions make people unsuitable for WBC, including stroke, malignant tumours, some types of heart disease and arrhythmias, among others. Women who are pregnant should not have WBC. These restrictions don’t apply to localised cryotherapy. Consult your health professional for individual advice.…

» One in six New Zealanders define themselves as regular users of cannabis. » Although anyone can experience psychotic symptoms from cannabis use, some people have a predisposition to certain mental illnesses and cannabis can trigger symptoms or cause the illness to develop much sooner than it might have done. » Experts are divided on the effects of cannabis use and whether it damages the brain and can lead to schizophrenia. What is certain is that it may be a risk for young people who are related to someone with a psychotic condition.…

The main cause of death and disability in the Western world is our diet Poor diet is the main cause of disease, premature ageing and lower life expectancy. American doctor and author Dr Michael Greger has used this fact, proven through countless studies, to devise a special dietary regimen he wrote about in his book How Not to Die, which quickly became a mega hit in the US. Here, Dr Greger explains how we can easily – and pleasurably – gain many healthy years of life through the ‘Daily Dozen’. WHEN IT COMES TO THE MOST COMMON CAUSES OF DEATH, SCIENCE HAS PROVEN THAT OUR GENES MAKE UP NO MORE THAN 20 PERCENT OF THE RISK How Not to Die was inspired by my exceptional grandmother who, at the age…

IF YOU WANT A GLUTEN-FREE OPTION, LOOK OUT FOR PULSE-BASED PASTAS, WHICH USE FLOUR MADE FROM PEAS, LENTILS, AND CHICKPEAS. CHILLIES CAN BE HOTTER AT DIFFERENT TIMES OF THE YEAR, SO IF YOU’RE MORE INCLINED TO EAT MILDER CURRIES, USE ONLY TWO CHILLIES. IF YOU PREFER, YOU CAN COOK THE PULLED PORK IN A CASSEROLE DISH IN A PREHEATED 150°C OVEN, FOLLOWING THE SAME PROCESS AS BELOW. SAFFRON IS A VERY EXPENSIVE SPICE, BUT A LITTLE GOES A LONG WAY. IT’S NOT ESSENTIAL FOR THIS DISH, BUT DEFINITELY WORTH USING.…

Do zinc supplements help to heal the common cold? A Yes, they can if taken within 48 hours of symptoms developing. However, the supplements need to include at least 15 to 30mg of zinc per day, which can leave a bad taste in your mouth. Zinc supplements can also cause constipation, so it’s not recommended that you take them in a high dose unless you need them. ‘Zinc supplements can also cause constipation’ Is there a nutritional difference between raw and roasted nuts? A There are little differences in the nutrient content of raw and roasted nuts. Nuts can be oil or dry roasted, but nuts are so dense they are unable to absorb much oil (approximately 2-5 percent of the oil they are cooked in). Roasting does reduce the…

MONDAY » Reps: 10 » Sets: 3 » Rest period: 60 seconds between sets. TUESDAY Rest WEDNESDAY » Reps: 15 » Sets: 3 » Rest period: 60 seconds between sets. THURSDAY Rest FRIDAY » Reps: 20 » Sets: 3 » Rest period: 60 seconds between sets. SATURDAY Rest SUNDAY » Reps: 20 » Sets: 4 » Rest period: 60 seconds between sets. BODYWEIGHT SQUATS » Have your feet hip-width apart and your chest upright. » Squat for a count of four keeping your back straight and sticking your bum back. » Go as low as you can, aiming to get bum to heels. If your back curves forward, just go as low as you can. Pause at the bottom, then power back up for a count of one. Body benefits:…

MONDAY » Reps: 10 » Sets: 3 » Rest period: 45 seconds between sets. TUESDAY Rest WEDNESDAY » Reps: 15 » Sets: 3 » Rest period: 45 seconds between sets. THURSDAY Rest FRIDAY » Reps: 20 » Sets: 3 » Rest period: 45 seconds between sets. SATURDAY Rest SUNDAY » Reps: 20 » Sets: 4 » Rest period: 45 seconds between sets. OVERHEAD SQUATS As the name suggests, this type of squat involves holding a weight above your head. I suggest starting with a weight plate of around 5kg but increase it as the week goes on. » Stand with your feet hip-width apart and your chest upright, with the weight already above your head » Slowly squat down keeping your back flat and chest upright. Go as low as…

COSY VIBES ON THE GO GET OUT AND ABOUT THIS SEASON WITH ZIERA’S FOX SNEAKER ACTIVE LIFE MADE F OR YOGA, THE GYM AND LIFE ON THE GO, THESE TIGHTS ARE ENGINEERED TO HOLD YOU CLOSE AND M OVE WITH YOU HOME BEAUTY The chilly season is here, so rug up and get moving with the latest and greatest finds for wintry days…

Wondering whether a hair oil is really worth the hype? Imagine a product that improves hair health and texture, protects from thermal damage, combats frizz and fly-aways, prevents breakage, reduces dry time, adds shine, encourages growth, combats scalp inflammation and dandruff, plus feels like a dream to apply. Sold? Here’s our pick of the best. TIP: To give hair extra texture, douse with sea salt before adding hair oil.…

Taste sensation Chocolate is one of the props Miriam uses when she’s teaching savouring. “Eating chocolate at half the speed and with twice the attention makes for a much more pleasurable experience,” she explains. Make it an experience – sit in your favourite chair, put the treat on your favourite plate, play some nice music in the background and really taste the sweetness and bitterness. Marvel at the fact that someone realised you could make this amazing stuff from a plant – and thank all the people who helped make it for you to enjoy. Exercise in beauty This is Nataly Kogan’s favourite savouring exercise. “Go outside for a short walk with the intention of noticing as many little or big beautiful things as you can. It can be a…

Slow, loving strokes are thought to be the most beneficial kind of touch as it has a restorative quality, has hormonal benefits, and it’s reciprocal in nature. “When you’re kind to someone you get a reward back, therefore when you touch another with kindness, care and love, you receive the same benefits,” says Dr Philip. While some people may perceive this as a threat resorting to what is known as tactile defensiveness – when the light touch receptors in the skin are overly sensitive, triggering a ‘fight or flight’ response – there are ways we can relearn to accept gentle positive touch or overcome fear from a traumatic experience. A HUG INCREASES POSITIVE FEELINGS AND REDUCES NEGATIVE ONES Massage “The easiest way is in a professional setting like massage where…

It’s a relatively calm month – but it could be the calm before the storm! Reason being that next month we get eclipses and life can be more intense then. And now? Overall, June looks positive. Let’s break it down… LOVE AND MONEY… The standout dates for June are: June 1 – we will have just had a lovely link between Venus and reliable Saturn. Deals and promises made around now are likely to stick. June 3 – love and abundance vibes continue. A good day for a breakfast meeting with a lover or a business deal. June 12 – a healing day. Great if you need to make up with someone or lick an emotional wound (so to speak). June 23 – lavish the people you love with love…

Back in ye old days, people feared solar eclipses as they had no idea when they were coming and would blame anything and everything on “the day the skies went dark”. The solar eclipse next month won’t be visible from New Zealand, but it’s still an amazing chance to start all over again in your life – anywhere. Use this month to think about what you want to release and where you want to start over. Think of June as your chance to prepare for the new directions you want in your life, because it really is!…

I loved your interview with Sharyn Casey in the May edition. Most of the time I flick through interviews but this one especially had me reading from start to finish. I think Sharyn is such an inspiration! I remember seeing a thing a couple of years ago on The Edge TV where the presenters read out bullying emails that had been sent to them. Sharyn got one saying she was fat and she shouldn’t be on TV, which made me cry, thinking what nasty people are out there! She is an amazing woman and mother, and is a beautiful person who looks great. Good on you Sharyn for doing what you do. Thank you Good Health for an amazing read. – Melissa…

Believe it or not, the wellness industry is now worth trillions of dollars globally and while we’ve become familiar with everything from cannabidiol (CBD) to edible insects, it doesn’t stop there. Here are the latest and greatest trends set to take the wellness world by storm. Healing spaces Healing cafes are a mix between a coffee shop and your lounge: a place to get your caffeine fix and kick back with comfy sofas, soothing music and diffusers. They’re already popular in South Korea where places like Shim Story and Mr Healing are leading the way offering massage chairs, eye masks, heated beds and beanbags alongside the usual café fare. Meditation pods can be found in London cafés like YeoTown and places like Pop&Rest, where people can grab a private spot…

Dr Greger’s Daily Dozen makes living healthy a habit, with 11 foods (and exercise) we should incorporate into our daily routine. Over the next few pages, we describe the daily dozen in more detail, and explain why it’s so important for us. Wholegrains: 3 portions Cruciferous vegetables (cauliflower, broccoli, etc): 1 portion Legumes: 3 portions Berries: 1 portion Herbs and spices: 1 portion Drinks: 4 portions Other fruit: 3 portions Dark green leafy vegetables (spinach, kale, lettuce, etc): 2 portions Nuts and seeds: 1 portion Linseed: 1 portion Other vegetables: 2 portions Exercise: Once a day…

Crunchy carnival salad » SERVES 6 KUMARA 2 large kumara (about 675g), peeled and cut into 2cm chunks 1 tbsp olive oil ½ tbsp chilli flakes Salt and black pepper, to season RICE AND BEANS 30g fresh coriander, leaves and stems separated, leaves roughly chopped 5 sprigs fresh thyme 1 x 400ml tin full-fat coconut milk 100ml water ¼ tsp ground allspice 1 tsp salt ¼ tsp black pepper 2 garlic cloves, peeled 200g long-grain rice 1 x 400g tin kidney beans, drained SALAD ¼ red cabbage, shredded 8 spring onions, halved and shredded 2 carrots, peeled into ribbons 1 red pepper, thinly sliced 2 mangoes, thinly sliced 1 avocado, flesh thinly sliced 1 large fresh red chilli, stem and seeds removed, thinly sliced 50g egg-free mayonnaise 1 tsp–1 tbsp…

MONDAY » Reps: 10 » Sets: 3 » Rest period: 45 seconds between sets. TUESDAY Rest WEDNESDAY » Reps: 15 » Sets: 3 » Rest period: 45 seconds between sets. THURSDAY Rest FRIDAY » Reps: 20 » Sets: 3 » Rest period: 45 seconds between sets. SATURDAY Rest SUNDAY » Reps: 20 » Sets: 4 » Rest period: 45 seconds between sets. FRONT SQUATS This is the same as the regular bodyweight squat but it’s called a front squat because you hold a weight in front of you. » Start with your feet hip-width apart and your chest upright. Hold a weight plate in front of your chest – I suggest starting with a 5kg plate. » Slowly bend your knees as if you were sitting back on a chair,…

I’m 50 and have been told I must incorporate regular exercise into my life. I don’t know where to start, please help! A Aim to walk for 20 minutes every second day and build this up to six days a week. Hire a trainer (if possible), even for just a couple of sessions, and have them create a programme for you to follow both in and out of the gym. Research activities you may enjoy without it feeling like exercise, such as dance classes, an orienteering or bush walking group, out-rigging or kayaking – anything that gets the body moving. ‘Have a trainer create a programme for you’ My new job requires lots of travel and I’m concerned I’ll put on weight from sitting on planes. Do you have any…

POP, SHAKE, GLOW There’s no doubt that vitamin C is a hero when it comes to brightening skin and one of our favourite natural brands, Trilogy, has jumped on the train. Their two-week Vitamin C Booster Treatment, $44.99, is bursting with 100 percent pure vitamin C powder in its most active form. Ideal if you have a special event coming up or if your skin is feeling a little lacklustre. Glow up If blemish-prone skin is a gripe of yours, this formula from cult brand The Ordinary could be just the ticket. With 10 percent niacinamide and one percent zinc, pesky spots and excess oil production can be alleviated by adding this to your morning and evening routine. The Ordinary Niacinamide 10% & Zinc 1%, $16. Shake up If blow-drying…

If you need a little more guidance to help you enjoy the day’s simple pleasures, why not use a suggestion from leading researchers in the field, US psychologists Fred Bryant and Joseph Beroff. They suggest four ways of thinking that can help you savour and extract the most from any experience. Choose the one that works best for what you’re enjoying at the time. BASKING This is the sense of pleasure you get from a job well done. Be proud of your achievements. LUXURIATING Where you tune in to and wallow in the pleasurable sensations of an experience. MARVELLING This is about creating a sense of wonder about what is happening. THANKSGIVING Where you feel grateful for experiencing whatever is happening and for the way it came about.…

I have been to a few yoga classes and practise occasionally at home, but if I’m being honest, it wasn’t until I talked to Australian psychologist Dr Michael de Manincor that I really gave some thought to the sorts of people showing up to class, and all the groups of people who were missing from the studio. Quite simply, yoga isn’t accessible for many people who would greatly benefit from it, but Michael is on a mission to change that. His story, experiences, compassion and determination are a reminder of how one person can make a positive impact on so many lives. One for all As a young person, Michael was fairly active and loved sports, with a strong interest in meditation, but these two activities remained separate parts of…

FAVOURITE CHILDHOOD MEMORY? Eating fish and chips in the back seat of the car with my sister as our parents drove through the night – usually off to visit relatives somewhere. Your most memorable moment on stage? I was performing in a trilogy of Margaret Mahy stories, and Yvette Parsons changed costumes at the wrong time and had to come back on stage in her underwear. Favourite dish for a lazy Sunday brunch? We never go out, but our kids cook French toast most weekends. The best trip I ever went on was to... Croatia. I loved it because my husband Jesse and I had enough time to amble about in the sun exploring the islands. No rushing around. WHAT DO YOU MISS THE MOST ABOUT NEW ZEALAND WHEN YOU’RE…