Innholdsfortegnelse for August 2019 i Good Health Choices Magazine NZ

Reading our travel handbook in this issue had me itching to hit the road. There are so many brilliant reasons to change locations and venture out into the world. And while I love to dream big in this department, I have to confess that the process of actually getting away often puts me in a spin: checking and rechecking airline websites for the cheapest flights, deliberating over the best place to stay, worrying about myself or the kids getting sick – before, during or after the trip – figuring out what will be enjoyable for grown-ups and children alike… By the time I leave I need a holiday to recover from my holiday planning. For many of us (particularly control freaks like me), it also requires being brave about leaving…

This month’s star letter wins a prize pack from Young Living valued at $270. The pack features the Desert Mist Ultrasonic Diffuser, which functions as a humidifier, atomiser and aroma diffuser, as well as Young Living’s Valor Roll-on. The roll-on comes in a unique blend of black spruce, blue tansy, camphor wood, geranium and frankincense essential oils. The grounding aroma can be massaged into targeted areas, or applied as a motivational scent whenever you need a boost of extra confidence.…

‘We had a lot of family around there and not much money, but we had plenty of love’ As a TV host, magazine editor and interior designer, it’s easy to imagine that Shelley Ferguson would be the trendy mum, pulling up to school drop-off each day looking absolutely immaculate. Yet soon after we sit down, she is laughing about how she waved her two boys off to school from behind the wheel, still dressed head-to-toe in her pyjamas. This is a woman who knows not to take things too seriously, but it’s been a lesson hard-learned, from challenges along the way. Family life This year is Shelley’s fifth season as host of The Block, supporting the four teams as they compete against each other to renovate and transform a historic…

If you have diabetes, you’re at risk of developing diabetic retinopathy, a common complication of diabetes where the blood vessels in your retina become diseased and damaged. You’re at greater risk if you: » Have had diabetes for many years » Have kidney damage » Have high blood pressure or high blood cholesterol » The most critical risk factor for the development and progression of this condition is poor control of blood glucose levels. SIGNS AND SYMPTOMS You usually don’t develop symptoms in the early stages but as the condition progresses you might experience: » Floaters » Blurred vision » Fluctuating vision » Both eyes are usually affected. HOW TO PREVENT IT Controlling blood glucose over time helps reduce the risk of developing retinopathy, but annual eye checks to detect…

SERVED IN ISRAEL AND THE MIDDLE EAST AS A FILLING BREAKFAST, THIS VEGE STEW IS GREAT ANY TIME OF DAY Mediterranean-style lamb shanks » SERVES 4 » PREPARATION 15 MINUTES » COOK 2½–3 HOURS 4 x 400-450g lamb shanks (all visible fat removed) Sea salt and freshly ground black pepper Low-calorie cooking spray 1 tbsp Worcestershire sauce, plus a dash to deglaze 250ml beef stock (1 beef stock cube dissolved in 250ml boiling water) 1 large onion, roughly chopped 2 celery sticks, roughly chopped 3 medium carrots, roughly chopped 3 garlic cloves, smashed and peeled 2 tbsp tomato puree 1 x 400g tin chopped tomatoes 2 fresh tomatoes, chopped 1 beef stock cube (in addition to the one above) 1 tsp fish sauce 1 tbsp balsamic vinegar 1 tsp dried…

I am a big fan of bircher muesli; it’s one of my favourite breakfasts. Not only is it packed with wholesome ingredients such as rolled oats, fruit, nuts and seeds to nourish the body but it can be made the night before – making it a quick and easy option for those busy mornings. Either relax and enjoy a bowl with your favourite cup of herbal tea, or if you don’t have time to eat breakfast before you leave home, put it in a reusable glass jar with a lid and pop it in your bag – it’s the perfect breakfast for on the go! While I love to make bircher muesli all year round, I especially love my indulgent winter version, which is creamy, nutrient-rich and bursting with flavour.…

Unless you’re one of those people who somehow manage to throw off the covers on a winter morning, jump out of bed and head off for a run, the colder seasons can have a detrimental effect on our zest for exercise. We know that even the most virtuous of intentions can be undone by an icy breeze, so how can we boost our enthusiasm during the chilly season? » TRY SOMETHING OUT OF THE BOX Braving the cold to attend your usual gym class can be particularly difficult when it’s more of the same old routine, so a great way to motivate yourself is to try something new. How about aerial yoga, or a fusion class combing multiple forms of training? Switching up your routine will allow you the opportunity…

A I recommend finding a trainer who specialises in corrective exercise programming. It’s paramount that you understand what is required to restore range of motion, pelvic stability, re-activation of inhibited muscles, and the release of tight fascia (the sheath surrounding muscles) before hitting the pavement again. Mastering fundamental movement patterns before advancing to running is also important – some of these include squatting, hinging, pushing, pulling and lunging. Your age, how the surgery went and how much of a runner you used to be will determine how long you will need to be in a corrective exercise program before you start running again. I’ve had a hip replacement and have finished the post-surgery physiotherapy component. I’d like to get back into running again, but I’m not sure what step to…

The cooler months don’t just test our immunity, they test our bodies too: skin can become dry and flaky, hair left lacklustre, and your once-perfect pedi is sadly non-existent. Sarah Simpson from beautyheaven.co.nz shares some ways you can give yourself some well-deserved TLC by bringing the spa to your home. Get ready to relax. Layer on the lotion In our daily rush to get out the door, many of us are guilty of forgetting to apply body lotions or creams on a regular basis – and if you’re one of the rare people who make it part of their daily ritual, then we sing your praises. Locking in your skin’s moisture by using a lotion or a body cream is an essential step in ensuring your body stays hydrated, not…

» Do not apply essential oils directly to the skin. Always use carrier oils such as sweet almond, olive, or sesame. » Citrus-based essential oils, such as neroli can make skin extremely sensitive to sun exposure, so avoid being in direct sunlight when using them. » If in doubt – consult! You can contact a licensed aromatherapist for help. » Rule of thumb: less is more. Essential oils are around 50 times more potent than the herb. » Never take oils internally. » Always do your research before using essential oils, and then enjoy!…

One of my favourite ways of tuning into the cosmos and something you can do on the night of the Full Moon is to unroll your yoga mat if you have one, place a statuette or photo of your favourite angel or God or Goddess (could be Jesus, Mary, Kuan Yin, Ganesha… anyone you resonate with), light a candle, put on some beautiful music (I highly recommend Aussies Edo & Jo). Then just do some simple stretches or asanas, sit quietly and see what comes up. Write it down. It’s a powerful process.…

A better understanding New research on how chemo affects the brain Your guide to protecting your eyes Is coconut oil all it’s cracked up to be? Become your best self: be informed, be nourished, be energised, be inspired, simply be... Simple body boosters How to avoid winter weight gain Ways to get fit in your lunch break Improve your posture with these easy stretches The art of letting go Mindfulness techniques for better sleep How to enjoy the here and now Ditch perfection and embrace a life of ‘ish’ Enrich your life Shelley Ferguson on her holistic approach to health Real lives transformed by giving up TV How to combat burnout syndrome Why ‘anti-fragile’ is the key to resilience Ready, steady, cook! Healthy family favourites Whole food dishes for healthy…

It’s increasingly evident that a sound night’s sleep works wonders for your mood, energy and the long-term health of your brain and body. And despite most of us knowing the ‘right’ things to do – a regular routine, keeping the bedroom tech-free and so on – it can still be hard to get those eight hours every night. Mindfulness is a wellbeing practice that’s been on the radar for a while, and guess what – you can use it to improve your sleep too. Mindfulness is all about acceptance of, but not dwelling on, thoughts and feelings, and instead focusing on your breath and being in the moment. “In this sense, trying to force yourself to fall asleep – or resisting being awake – is a non-starter,” says Anna Black,…

Last winter my eyes started to feel uncomfortable and dry. They felt dry when I went to bed and were still dry when I woke up in the morning. I wasn’t concerned initially but two weeks in and the problem was getting worse. When I saw my optometrist she explained that in the cooler weather, dry air outdoors coupled with dry air from indoor heating is a major source of eye discomfort. We had recently installed reverse cycle air-conditioning so she suggested putting bowls of water around the rooms where we spent most of our time. She also advised me to switch from contact lenses to glasses for a few days and has prescribed a different type of contact lenses that are more comfortable for dry eyes.…

Coconut oil has soared in popularity in recent years, largely due to celebrity endorsements and the wellness movement that has encouraged consumers to opt for plant-based products. Supermodel Miranda Kerr says coconut oil is a staple in her kitchen, while paleo advocate and television chef, Pete Evans has replaced butter, margarine and virgin olive oil with coconut oil in cooking. But does this supposed miracle oil live up to the hype? What is coconut oil? ‘THE HEALTH CLAIMS AREN’T BACKED UP BY RESEARCH AND EVIDENCE’ The Philippines, Indonesia and India are the main producers of coconut oil, which can be processed and refined. Coconut oil is extracted from the white flesh of coconuts and is 100 percent pure fat, leaving behind the fibre, carbohydrate and protein. There are numerous types…

Chunky fried cauliflower rice » SERVES 4 500g cauliflower, cut into florets (see tip) 1½ tbsp extra virgin olive oil 2 eggs, beaten lightly 2 cloves garlic, crushed 1 tsp finely grated fresh ginger 2 fresh small red Thai chillies, seeded, sliced thinly 1 medium red capsicum, sliced thinly 50g fresh baby corn, halved lengthways 100g fresh shiitake mushrooms, sliced thinly 200g sugar snap peas, halved lengthways 2 tsp tamari 6 spring onions, sliced thinly ¼ cup fresh coriander leaves 1 Process the cauliflower until coarsely chopped. 2 Heat 2 teaspoons of the oil in a large, deep frying pan or wok. Pour in half the egg and swirl around the base of the pan to make a thin omelette; cook for 2 minutes or until the egg is just…

A When is the best time to take a multivitamin? A There’s a lot of debate over the best time of day to take a multivitamin. Some academics suggest that it’s better to take them at night as you’ll already be receiving plenty of nutrition throughout the day. Others believe that it’s better to take them in the morning as our digestion slows at night, and our body is better able to absorb the nutrients during the day. Although you don’t have to take them with food, it is a good idea, as food helps to reduce any gastrointestinal upset caused by the nutrients. It’s also wise to wash them down with a glass of water, as the water will help to dissolve the casing of the tablet or capsule…

1. TRY OUT FARTLEK! Fartlek is a Swedish word that literally means ‘speed play’. It’s a way of upping the fitness effects of your activity and it’s very simple. “During a walk or run, pick out a landmark in the distance, such as a lamppost, bin, sign, tree or bench, and challenge yourself to go faster until you get to that point,” says personal trainer Julia Buckley. “Slow down to recover, then pick another point to get to at speed.” 2. Use natural features Who needs a pricey gym membership when you’ve got the outside world? Go for a brisk 30-minute walk and find things you can use to boost your workout. » HILLS These are the ultimate cardio booster and muscle toner because walking uphill requires the muscles in…

TO REPLENISH A daily bi-phase peel with Murad Resurgence accelerates cell renewal by 33 percent in seven days while nourishing the skin to prevent dryness and reduce irritation. Phase 1: The AHA/BHA/TXA blend resurfaces for brighter skin. Phase 2: Antioxidant-rich holy basil helps strengthen the skin’s surface for a healthier complexion. $145; murad.co.nz EASE THE PAIN Sick of putting up with headaches or migraines? The Headache Clinic uses a ground-breaking approach based on the latest medical research to treat migraines, headaches, hormonal headaches, cluster headaches, vertigo and concussion. The clinic has the knowledge and experience to improve your quality of life. Located in Auckland, Christchurch and Invercargill. Call 0508 HEADACHE (0508 432 322); headacheclinic.co.nz FAB FIVE Is your skin getting the hydration it needs? Evolu’s Vegan Rosehip & Friends Facial…

Dr Heron recommends: » Concentrate on how you will feel and what life will look like when you achieve your goals. » Believe in yourself and what you want. If you struggle to change your beliefs, she suggests getting help from a coach, counsellor or psychologist. “More and more people are realising that it’s okay to ask for help and the status quo doesn’t have to be fear or … getting stuck. The norm can be to follow our heart and be okay with it.” Charlotte Stapf recommends: » Consider what is the worst thing that could happen with what you fear and whether that fear is justified. “It’s very rare that » involves death or maiming.” Compare the fear of what could happen with what you are hoping will…

Texture boost If your hair is feeling flat after a morning of racing around, a quick spritz of texture spray will get your sorted. Designed to be used on dry or wet hair, this spray will breathe life into limp locks while still creating movement. It’s a godsend for those with fine hair. TRY: KMS Hairplay Playable Texture, $36. FADE OUT Stress is an all-too-common condition for many of us and while it presents itself in a number of ways, adult acne has become a marker for the toll daily demands can have on our complexions. New from Dermalogica is a two-prong approach to combat this problem. Age Bright Spot Fader has a complex that includes salicylic acid to help clear the skin and reduce the appearance of an active…

I’m getting married soon. My fiancé wants us to live with his parents so we can save for a deposit on a home, but I’m not comfortable about it. What should we do? A Newlyweds need their own space. If you’re living with your in-laws, your new identity as a married couple could be stifled. Don’t try to skip the stress of paying bills and rent, it’s actually healthy during the first year of marriage to have these demands as it teaches you and your husband how to work through issues together. It also gives you a great opportunity to bond and strengthen the relationship as you learn to rely on each other. Why not discuss other options with your fiancé, such as living in a small, one-bedroom apartment? Or…

You were recently diagnosed with PCOS. How have you coped with that? I ‘d been on the Pill for 12 years and it masked my symptoms. When I came off it things weren’t right – I struggled to lose weight (even on super strict workouts or eating plans), I only got my period every six months and my skin broke out. It was a relief to get a diagnosis as it made sense, and I knew what to combat! I’ve learned that food is really good medicine! The best trip ever? Europe. I loved it because my two best friends and I went on a whirlwind taster-trip and saw six different countries in 14 days. WHAT’S YOUR GO-TO TECHNIQUE FOR LEARNING LINES? Recording my lines on my phone and then…

SHARE THE LOVE Hello, I have been subscribing to Good Health magazine for some time now. I continue to be impressed with all your interesting stories, hints, recommendations and advice. However, this latest issue (July) has some amazing facts I can give to my seniors ‘Keep Active’ classes. Each week I am in touch with more than 200 clients who attend our exercise classes. Before each class we give advice so the articles and information given in the ‘Let’s Get Physical’ handbook will be invaluable. Thank you very much GH for an amazing magazine, it truly inspires me and in turn I can help pass on important and relevant information to many others. – Julie FLYING HIGH What an amazing article in the July magazine about fear of flying. I…

BODY AND MIND Mental wellbeing and physical activity are closely linked, and Finnish researchers say that the type of exercise you choose can confer unique benefits. Researchers gathered data from 303 adults – when they were 42 and again when they were 50 – as part of the Jyväskylä Longitudinal Study of Personality and Social Development, and found that walking was related to emotional wellbeing, going for a ramble in nature benefitted social wellbeing and endurance training boosted how participants rated their own health. Plus, researchers also found that those adults with higher mental wellbeing when they were 42 were more likely to be active at age 50, compared to those who had lower scores in mental wellbeing. RHAPSODY IN BLUE Blueberries may be good for the heart. A six-month…

Blue light damage due to increased device usage is on the rise and is a prominent issue in today’s society. Mānuka Health Vision Shield is a powerful combination of antioxidants and essential eye nutrients to protect our eyes from overexposure to blue light. Vision Shield contains FloraGLO lutein, which is sourced from marigold flowers in Switzerland, boasting superior absorption and bioavailability. This is combined with OPTISHARP zeaxanthin and high-DHA concentrated omega-3, an essential omega-3 fatty acid for the eyes and brain. Another key ingredient, New Zealand propolis, helps to protect against free radical damage in the body. Available at Life and Unichem pharmacies. Always read the label and use as directed. If symptoms persist see your healthcare professional.…

I am planning a holiday in Bali with my partner and baby, who will be nine months old at the time of travel. Will she be at risk of contracting measles? A There has been an increase in reports of measles in Australia and New Zealand due to international travel to areas where immunisation rates are low, such as in Southeast Asia. Babies are usually not given their first measles immunisation until they are 12 months old. This is because antibodies in the mother that were passed to the baby in utero can interfere with the vaccine and reduce its effectiveness. It’s safe to give babies as young as six months a measles vaccination, however they will still need their routine two measles immunisations at 12 and 18 months to…

Slow-cooked potato and cheddar soup » SERVES 4 » PREPARATION + COOKING 8 HOURS 45 MINUTES (PLUS COOLING) 1 stalk celery, trimmed, coarsely chopped 1kg potatoes, coarsely chopped 2 onions, coarsely chopped ½ small cauliflower, coarsely chopped 3 cloves garlic, thinly sliced 2 cups vegetable stock 2 cups water 1½ cups grated cheddar cheese Salt and black pepper ⅓ cup cream ¼ cup parsley 1 Place the celery, potatoes, onions, cauliflower, garlic, stock and the water in a 4.5-litre slow cooker. Cook, covered, on low setting, for 8 hours. 2 Add the cheddar cheese; stir until the cheese has melted. Allow the soup to cool for 10 minutes. Using a stick blender, blend the soup until smooth. Season to taste with salt and freshly ground black pepper. 3 Serve the…

INSURANCE Anytime you travel, you want to stay healthy and return home in one piece. Well before your trip begins, make sure you are covered with travel insurance so you can embark on your big adventure worry-free. MEDICATIONS & FIRST AID Don’t forget to pack any prescription medications or products you need, such as asthma inhalers, EpiPens or insulin. Depending on your itinerary, consider putting together a small first aid kit of things like plasters, painkillers and insect repellent. For motion sickness or concerns about traveller’s diarrhoea, a quick visit to the pharmacy will supply everything you need. VACCINATIONS No one wants their holiday ruined by illness, so consult your GP or travel doctor in advance to find out what the recommended vaccinations are for every leg of your journey,…

In times when our health and wellbeing need a boost, diet, exercise and stress are some of the first things we tend to look at, but it’s about time friendship was added to the list. One of the world’s largest studies on health and happiness, The Harvard Study of Development, found that in terms of happiness, close relationships trump money and fame, and are far better predictors of longevity than class, IQ or genes. The study also found that loneliness is a risk factor as powerful as smoking and alcoholism for early death. Clinical psychologist Mary Grogan is also a firm believer in the power of friendship. “Close, healthy relationships keep us healthy, well and connected. I think finding your tribe is one of the most important things in life,”…

» Why does blonde hair turn yellow? Lightening hair is a two-part process which first involves ‘lifting’ the hair’s depth to expose the natural undertone beneath (yellow for natural blondes, orange for brunettes and redheads), and then applying a purple or blue-based toner to correct this, resulting in a clean, bright or ash blonde shade. But, heat styling, chlorine, sun exposure and certain shampoos cause toner to break down over time, revealing that pesky undertone once more. “This is where at-home touch-up toning with purple or blue-based shampoos and conditioners is important,” says Linda Dalley, education manager for Professional Hair Brands. » What does purple shampoo do? Harnessing the logic of the colour wheel where yellow and purple sit opposite one another, purple shampoo works to neutralise brassy, yellow tones.…

Botanical therapies have been used since ancient times, and even now the healing approach shows no sign of slowing down. While we have centuries of tradition and medical notes to look back on, the use of essential oils has developed and changed over time in line with further research. Taking note from ancient theories, some modern studies have started looking into the benefits of essential oils on stress. The following are a few with both historical and scientific backing. Neroli essential oil Neroli essential oil is sourced from the blossoms of the bitter orange tree, and has been utilised around the world for centuries. While sometimes used in relation to relieving inflammation and for skin rejuvenation, it has also had positive links to stress relief. A 2014 study involving 63…

» Always prioritise people over chores. If a friend wants to meet up, the dishes can wait. » If you have a creative idea, act on it rather than mulling it over. » Share ideas and projects before they are perfect. » Have an experimental mindset of having fun and seeing how it goes. » Think about being at the end of your life. What silly things did you spend too much time on? » For small tasks or things you tend to waste time on, set yourself a timer. » Let the natural world remind you that imperfection is beautiful. » Don’t compare yourself to how perfect things might look on social media. » Embrace your imperfections – they are the things that make you unique.…

August 1 brings the New Moon in Leo. August 30 brings the New Moon in Virgo. So what does it all mean? Here are a few pointers: It means that in the month of August we have two chances to set some intentions and make some wishes. It means that we have a chance to work on how fabulous we are (at the time of the New Moon in Leo) and how dutiful we are too (at the time of the New Moon in Virgo). It means that the New Moon in Virgo is officially called by the rather mysterious name of a ‘Black Moon’. Black Moons like this only happen about once every 32 months. Some people believe that a Black Moon is a time when spells and rituals…