Innholdsfortegnelse for November 2019 i Good Health Choices Magazine NZ

I can remember many times as a child when I quite literally jumped for joy. There was the time I bagged second prize in the school art competition and was rewarded with a mind-blowing $10, and the time my teacher forgot to call on me in the speech contest. As a teenager, I bounced up and down involuntarily when I learnt I got ‘Honours’ for my elementary ballet exam (the result of my previous exam was a very disappointing ‘Pass Plus’) and again when I heard I would be heading to Germany on exchange. Don’t get me wrong – there have been many joyous moments in my adult life. I am blessed with two awesome children, a great husband and two adorable stepchildren, but I don’t leap around quite so…

What a well-informed, amazing magazine you produce. It is packed with so much relevant information for New Zealanders. In saying that, I thought us like-minded women would be interested in some information I learned today. My sister-in-law is currently in hospital receiving a blood transfusion and I was alarmed to discover that less than four percent of eligible New Zealanders are blood donors. Many of us have children, brothers, sisters and parents, and I truly believe we can help. We are a group of resilient women in New Zealand, we can donate and save lives. Thanks, ladies. You are amazing! – Mrs Skinner…

As of late, Jay-Jay Feeney has quite literally been flying solo. A brief delve into her Instagram feed boasts snaps of the popular radio presenter in Hawaii, Arizona, Thailand and Malaysia, and she’s done many of these trips alone. Is it possible that Good Health has a life-changing Eat, Pray, Love story on our hands? That she has discovered her soul in some far off corner of the world? Jay-Jay bursts into laughter when asked that question. “Oh-my-god, no!” she exclaims, with a big grin on her face. “That is so not me. I wish I was like that, I do. I wish I was into that stuff, but I’m just not.” ‘People have messaged me and they all want to see a change’ The woman who sits across from…

Among the many devastating effects of the climate emergency could be a worsening of asthma and other allergic attacks. A review in the journal Public Health Research & Practice found that higher temperatures and increased carbon dioxide in the atmosphere will significantly boost the level of soft allergens. “There will not potentially be an increase in the number of people who get asthma in the first place, but perhaps those being affected by it,” explains Siobhan. “For example, people who’ve been living in an area that didn’t have a particular thing they’re allergic to, if the climate’s warmer, those plants start to grow there, then you’re suddenly living in an area that’s got one of your triggers [such as pollen] in it.” There’s also the risk of unstable weather. In…

» Make time for it! Sex isn’t always spontaneous. Just like you would plan a date night that works for you both, you can also plan time for intimacy. » There is more to a good sex life than intercourse alone. Text or call each other during the day, send sexy messages, give loving compliments, and hug or touch your partner more. Little gestures can go a long way to show affection and interest. » Try to have a more playful attitude in your everyday life. It will enhance the quality of your relationship, encourage adventure and set you up for better sex – after all, it’s meant to be fun! » Try something new – whether it’s a location, position or even role-play. There are so many ways to…

1 Have a building biology survey These experts measure whether you have high EMF radiation, pinpoint where it’s coming from and advise on the solution (safespace.net.nz). 2 Switch to airplane mode Doing this stops EMFs to your phone or other devices. You can still listen to downloaded content, take photos and use the alarm clock. Also, turn off your wifi router at night, by unplugging it from the socket. 3 Create distance Devices closest to your body are linked to the biggest level of exposure. Create distance between you and your phone while talking on it. Use speakerphone or headphones, but not Bluetooth ones. 4 Clean up your bedroom EMFs can cause sleep problems. Studies show they may affect melatonin – the hormone that regulates sleep. Remove smart devices and…

The increase in type 2 diabetes is fuelled in part by rising obesity rates. Many of us follow a Western diet, which is high in refined carbohydrates and bad fats, and we’re also living increasingly sedentary lifestyles. These are both significant risk factors for the disease, so it stands to reason that if we change those risk factors there’s a good chance we can stop the tidal wave of type 2 diabetes cases. PRE-DIABETES AND TYPE 2 DIABETES RISK FACTORS Diabetes can develop at any age, but there are factors which put some at particular risk. It’s good to be aware of your risk factors, so you can manage those that can be changed and seek help quickly if you’re concerned. Weight The more fatty tissue you have, the more…

Q WHY IS IT SO HARD TO LOSE WEIGHT WHEN YOU HAVE INSULIN RESISTANCE? A. Insulin is a hormone that plays a big role in fat burning. When it is not working properly, the body's ability to burn body fat can be reduced, which is why you may be eating well and exercising and not losing weight. Weight loss is not impossible when you have insulin resistance, rather you need the right mix of diet, exercise and, at times, medication to get the balance right. Q WHAT IS THE BEST MEAL PLAN TO FOLLOW? A. Everyone is different but in general a meal plan that is lower in carbohydrates and higher in protein is best for someone with insulin resistance. Always consult a dietitian to determine the right meal plan…

Glucerna is a scientifically formulated low-GI health shake specially developed for people with diabetes or impaired glucose tolerance. Glucerna health shakes are a good alternative to skipped meals or meals and snacks that are high in calories and low in nutrients – and there is no need for measuring, weighing or guessing calories or nutrients. Available in vanilla-flavoured 200ml ready-to-drink bottles and 850g powder from quality pharmacies. Glucerna is a food for a special medical purpose. Use under medical supervision.…

It’s easier to improve your health when you’ve got the right tools. AIA Vitality is a personalised, science-backed health and wellbeing program that supports you every day to make healthier lifestyle choices. It helps you understand the current state of your health, provides tools to start improving it and offers great incentives to keep you motivated on your journey. KNOW YOUR HEALTH Earn AIA Vitality Points by completing assessments that help you understand the current state of your health and how to improve it. For example, you can earn up to 3500 points when you complete the online AIA Vitality Age Assessment. IMPROVE YOUR HEALTH AIA Vitality makes healthy living easier with access to discounted nutrition consultations, fitness devices and personalised weekly physical activity targets. ENJOY THE REWARDS Your healthy…

Garlic is easy to incorporate into soups, stir-fries and sauces, and boosts not only the flavour of your meal, but your immunity. It’s also a good source of fibre, selenium, manganese, vitamin C and vitamin B6. Crush it fresh if possible, but also pick up a jar of minced garlic for when you’re cooking in a hurry. Grab yourself some mints, sugar-free gum or breath-freshener while you’re at it; unfortunately garlic doesn’t smell as good as it tastes. For more information go to aia.co.nz/vitality…

What’s your body type? A Tall, slim and lean? B Average height and build. C Average height and curvy. What is your skin like? A Cool, dry and dark under-eye circles. B Fair, soft, warm. C Pale, moist, cool, healthy. What’s your hair type? A Thin, dark, coarse, curly. B Fine, soft, fair or reddish. C Thick, heavy, lustrous. When stressed you feel? A Nervy, anxious, fearful, can’t sleep. B Irritable, angry, short-tempered, impatient. C Lethargic, low in confidence, de-motivated. Which health complaints do you suffer from most? A Chest infections, coughs, breathing problems, palpitations, sore throats, bloating, cramps, constipation, dryness, pain. B Indigestion, headaches and migraines, back problems, ulcers, heartburn, skin problems, acne, rashes, fever, infections,…

While coffee and alcohol aren’t health foods, for a lot of people they are two of life’s best little pleasures. Here are a couple of Michele’s tips for making the healthiest choices: » Avoid adding sugar to your coffee » Limit your coffee intake to two a day, and drink coffee before midday » Instead of decaf, switch to herbal tea » At max, have two alcoholic drinks per night » Avoid cocktails or pre-mixed drinks, they are packed with sugar. » Switch to low-sugar options such as wine, Champagne, or spirits with soda and a slice of citrus.…

Which fruit and vegetable skins can I eat? A The skin or peel of fruits and vegetables are usually higher in vitamins, minerals and fibre than the flesh, so it’s always better to eat the skin where possible. For example, tomato skin contains a high concentration of the flavonoid naringenin, which is believed to help reduce inflammation. Kiwifruit skins are rich in vitamin C and fibre, but if you’re not used to eating the skin, start by slicing the fruit into thin slices, until you get used to it. Although you may not want to bite into the skin of an orange, the zest of citrus fruits is edible. It’s best grated into zest and sprinkled through a salad or stir-fry. Pumpkin skin can also be eaten, but only if it’s…

While there are many interpretations, at its core, every yoga style follows a system of āsana (postures) and pranayāma (breath work) to regulate the mind and body. Regular practise is an effective and restorative way to improve overall wellbeing, heal aches and ward off illness. Through regular practise, we can develop alignment of the muscular-skeletal system, build strength and increase flexibility. Developed 5000 years ago in India and brought to the West in the 1960s, yoga is now one of the most popular functional health modalities in the world. Along with āsana and pranayama, yogis aim to live a moral, disciplined life; withdraw the mind from the domination of the senses and exterior objects; and improve concentration in order to be able to sit for long periods in meditation. In…

When you were a child, your mum probably taught you it’s important to be nice to all people. But as we grow up, we learn that not all people are nice to be around. We can sometimes find ourselves in relationships – romantic or platonic – that have unhealthy effects on our wellbeing. Toxic relationships can include anything from friends who compete with you to partners who are overly dependent on you to fulfil them. “A toxic relationship is one that is bad for you and has a negative impact on your life,” says clinical psychologist Gemma Cribb. “This negative impact could be decreasing your life satisfaction or disrupting your physical or mental health.” Those effects, she says, will depend on the situation, but there are common themes. “Generally a…

Procrastination. We’ve all done it. Scrolled through social media when we should be responding to emails. Made another cuppa before facing the bills. Ignored a call because it might mean confrontation. It’s estimated that about 20 percent of adults are procrastinators. However, some of us procrastinate more often than others. But why do we do it in the first place? “Procrastination is putting off something that you need to do and, instead, doing things that are less urgent or more pleasurable in the moment,” says health psychologist Dr Marny Lishman. While people often think procrastination is about laziness (cue laying on the couch, remote in hand), it’s usually not the case. Procrastination can be a response to a meaningless or boring task, something that’s perceived as unpleasant or something that…

Love a page-turner? According to the therapeutic art known as bibliotherapy, fiction and non-fiction books, including poetry, essays, short stories and self-development guides, can help us heal, transform our quality of life, and understand ourselves on a much deeper level. The term bibliotherapy, which originates from the Greek words for book ‘biblion’ and healing ‘therapeia’, links back to the philosopher Aristotle, who believed literature had healing benefits, and that reading books was a way of treating illness. In fact, ancient Greeks placed inscriptions over library entrances, stating the building was a ‘healing place for the soul’. Bibliotherapist Sonya Tsakalakis, founder of The Literary Hand, says that within the pages of books lie practical tools that we can use as inspiration and support for personal issues we’re facing. “Stories can help…

“Any action you think about happening in the future, whether that future is five minutes, five hours or five years from now, can be thought of as something you either want to happen or to avoid,” says psychologist Dr Jennice Vilhauer. “Avoidance, however, creates negative emotion and will elicit negative feelings. So, always focus your thinking on what you want to feel, not what you don’t.” In other words, if your intention for the day is to feel less overwhelmed at work, don’t say it in that way, i.e ‘I want to feel less overwhelmed’ – instead tell your brain that today you want to gain control of your three main tasks instead.…

As November begins, the planet of communications, Mercury, is in retrograde for the last time in 2019. This latest cycle lasts until November 20. So what can you do? 1. Whatever else you do, don’t panic! 2. Back up your computer files and photos to your hard drive/the Cloud. 3. Take back something you wish you hadn’t said. 4. Take a stroll down memory lane. 5. Make up with someone you fell out with earlier. TEMPERS COULD FLARE… Forewarned is forearmed, as they say, so here is a warning: in the first week of November, we get a rather startling and angry clash between anger planet Mars and furious planet Pluto. There is no doubt that emotions are going to be running high! Do your meditations and Yoga Plus in…

If you could head off on holiday tomorrow – money no object – where would you go? I would take my son to Disneyland. Favourite childhood memory? Being surrounded by large numbers of family every Christmas holidays. MY FAVOURITE RAINY DAY MOVIE IS? Sir David Attenborough’s Planet Earth II. What are your favourite healthy rituals that you like to do each day? Just having cold water with me everywhere I go on a busy day at work is a luxury for me. What never fails to makes you laugh? My sister Noeleen. She should write a comedy series, she’s hilarious. What does the perfect weekend look like for you? Going to my place of peace, Te Mahia beach. Our beach house is there and it’s where I go to charge…

Turn your life around How to manage – and even prevent – type 2 diabetes Bust your time-wasting procrastination habits The power of choosing your emotions Sit back and relax Jay-Jay Feeney on body image and mental health Our pick of mindful and sustainable goodies The unexpected health benefits of reading Read up on relationships A sex therapist debunks common myths Identifying and dealing with toxic relationships Ho’oponopono: the art of forgiveness Become your best self: be informed, be nourished, be energised, be inspired, simply be... Feel good in your skin A nutritionist’s philosophy: eat, drink and still shrink Simply smashing – a toning, tennis-inspired workout A guide to the most popular types of yoga Reasons to get excited about growing older Foodie inspiration Nature’s superfoods to brighten up your…

» Don’t go off the beaten track or to countries where safety is questionable. » In a non-English speaking country, hire a local guide, even for just a couple of hours a day. They are worth their weight in gold and will teach you things no tourist book will. » Stay at social places like backpackers or resorts. You can sit at the bar and people-watch and make friends with the bar staff. You’ll be surprised how friendly and welcoming people can be when they know you’re on your own. » Join a tour group. Either for the whole trip, or just day tours. You’ll meet other people who are also travelling alone. » Let someone you love have access to your location services so they know where you are…

» My Asthma App – this New Zealand app stores an asthma action plan and provides first-aid advice. » AsthmaMD – while the adult action template is different to those used in NZ, this is a good complementary app to MyAsthma because it offers additional features such as symptom and peak flow tracking, reminders etc. » Asthma Buddy – this National Asthma Council of Australia app keeps a record of your asthma action plan – your basic list of instructions of what you need to do to keep yourself well, eg medications, and what to do if you start to feel unwell. » Kiss myAsthma – designed for young people, this Asthma Australia app helps with things such as tracking asthma symptoms and moods, and gives reminders about preventer medications.…

Diabetes is the fastest growing chronic condition in New Zealand, and it’s estimated that over 250,000 New Zealanders have been diagnosed. Worryingly, type 2 diabetes makes up 85 to 90 percent of all diabetes cases, and that number is growing. Whether you’ve already been diagnosed with type 2 diabetes, you have pre-diabetes, or you just want to get your blood sugar under control, the key to managing diabetes is knowledge. We guide you through the need-to-know of type 2 diabetes and how to prevent it, manage it and, in many cases, beat it. DIABETES 101 Diabetes is a condition where the pancreas is no longer able to make the hormone insulin, or when the body can’t effectively use the insulin it produces. When we eat foods containing carbohydrates they’re broken…

A recent study found eating 850 calories a day for three months can put type 2 diabetes into remission for at least two years. After one year of the eating programme, 46 percent of the 69 participants saw their blood sugar levels fall below the diabetes range, compared to four percent who were given standard treatment, including pills. Overall, more than a third of the participants were in diabetes remission by the end of the two-year period, and two-thirds of those who lost more than 10kg during the trial were in remission after two years.…

More than half of type 2 diabetes cases are preventable. When it comes to eliminating risk factors, your diet has the greatest capacity to prevent – and even reverse – the disease. The Diabetes New Zealand Healthy Plate model is recommended for those with all types of diabetes. Aim to fill at least half your plate with non-starchy vegetables at lunch and dinner. The rest of your plate should include protein such as fish or eggs, and low-glycaemic (with a GI of 55 or less) carbohydrate foods, like wholegrain breads and cereals, at each meal. Choose foods that are lower in sugar, salt and fat, and aim to drink six to eight cups of water each day.…

What are the current recommendations for feeding peanuts to babies? A The LEAP (Learning Early About Peanut allergy) study found that introducing peanut butter to babies around six months reduced the rate of peanut allergy by 80 percent. Extra care is important in babies with eczema (which affects one in fivechildren under two). Early oral intake of peanut protein helps the baby’s immune system to develop tolerance to it. If they absorb the protein through their skin before they have oral tolerance, which is more likely when inflamed with eczema and someone has peanut butter on them and it touches the rash, they can develop severe peanut allergy. Extra care is important in babies with eczema Since my treatment for breast cancer at age 45, I have had early menopause…

When purchasing fruit and vegetables be sure to select produce that’s in season because that’s when it will be most flavourful and at its peak nutritional value. Spring is the perfect time to enjoy nature’s bounty and here are some of the season’s most powerful superfoods. Strawberries Sweet and delicious, this bright red spring favourite also packs a punch for your health. At only 50 calories per cup, strawberries provide three grams of filling fibre and are packed with anthocyanin, making them a great choice for weight loss. Regular consumption of strawberries has been linked to a decreased risk of type 2 diabetes, and researchers are studying the association between strawberries and blood sugar regulation. One cup of strawberries also has more than a full day’s recommended dose of vitamin…

Zesty lentil soup » SERVES 4–6 » PREPARATION 20 MINUTES » COOK 30 MINUTES 1 tbsp extra virgin olive oil 2 brown onions, chopped 2 cups baby carrots, chopped 6 garlic cloves, chopped 2 tsp ground cumin 2 tsp ground coriander 2 tsp ground turmeric 1 tsp ground cinnamon 1 tsp freshly ground black pepper 2 tsp harissa paste 1.5 litres vegetable or chicken stock 2 cups water 1 small head cauliflower, broken into bite-sized florets 1½ cups red lentils, rinsed well 1 x 400g tin diced tomatoes, with no added salt 2 tbsp tomato paste 200g baby spinach ½ cup lemon juice ½ cup coriander leaves Finely grated zest of 1 lemon 1 Heat the olive oil in a large heavy-based saucepan or flameproof casserole dish over medium heat.…

Do tennis ball keepy-ups These are great for perfecting your technique and strengthening your arm muscles. Hold your racket like a frying pan and bounce the ball on it, with your palm up (the forehand side). Then try the same with palm down, which mimics the backhand stroke. Keep the ball going for as many hits as you can. MAKE IT HARDER: Keep the ball bouncing on the strings, but alternating palm up, palm down between bounces. Try shadow swings Pretending to hit the ball is a great way to get used to handling your racket, and will also work your leg, arm and core muscles. The key is not to swing too much – keep it compact to improve your control. Start with 30 forehands, 30 backhands and 30…

What benefits do classes have over working out solo? A Three big motivators to start: carefully selected music, energy from other participants and an enthusiastic instructor! Also, due to being supervised by an instructor, you can find comfort in the fact that your technique will be corrected if need be. Another great advantage is not having to think about what to do in your workout as direction is given from start to end, and generally all bases will be covered (ie warm up, a heart rate-raising activity and a cool down), so you can’t pike on those stretches once your workout is over! Your technique will be corrected if need be What’s the different between a horizontal pin-loaded leg press and a 45-degree plate-loaded leg press? A A horizontal leg press has…

How does mindfulness reduce depression? Notice your thoughts, feelings and sensations A Mindfulness is being aware of what you’re doing while you’re doing it. It can reduce depression by redirecting your attention away from ruminative thinking such as, ‘I’ve made a mess of my life. I can’t go on’, and help you realise these are just thoughts that come and go. To practise mindfulness, start by becoming more aware of the world around you. Notice your thoughts, feelings and physical sensations. Train your mind to just observe your thoughts coming and going. When you no longer get involved with your negative thinking, your mood will improve. Can eating slowly help you eat less? IT CAN BE AN EMOTIONAL BLOW TO REALISE YOU’RE NOT AS NEEDED AS BEFORE A Yes. Eating…

QUICK BOOST Floradix is one of the tastiest and most effective ways to top up your iron levels because unlike tablets, it is absorbed immediately. Floradix is avai able from pharmacies and supermarkets. RRP $23.99, 250ml. Read the abel. Use as directed. Endeavour Consumer Health, Auck and. TAPS NA 9960 floradix.co.nz SUN SAFE Goodbye OUCH Sun Balm, a natural sunscreen for lips and skin, comes in a water-free formulation that won’t slide off skin or creep into eyes. Rich in quality oils and antioxidants, all ingredients have been chosen to moisturise and protect the skin. Reef, waterways and ocean safe, it is tested and certified natural. goodbye.co.nz HANDS-ON WELLNESS Breast Cancer Foundation NZ’s innovative new app, Pre Check, is designed to raise awareness of the symptoms of breast cancer by…

The success of forward feeling comes about because your brain’s main goal is to make you happy and achieve what it thinks you want. Every day it assesses your main goal and filters your experiences to take you towards that. But there’s also biology involved. “All thoughts are chemical in nature. Positive thoughts generate chemicals in your body that result in positive emotions – these thoughts result in positive life experiences,” says Dr Vilhauer. “Good things don’t need to happen in order for you to feel good. Simply anticipating that they will happen will cause you to experience the feelings associated with them now.” This is one reason why forward feeling is becoming a movement around the world. In the US, for example, there’s a trend called ‘positive passwording’ that…

TEST OF TIME I purchase many health magazines, and happily pass them on to family and friends once I’ve finished with them. I cannot part with my Good Health magazines however, as there is always something I can refer back to. I’ve even kept a copy dating back to 2006, when it was known as Good Medicine. Thanks for continuing to produce a great mag month after month. – Olga A NEED TO READ Sitting on a plane in tears, feeling exhausted and emotional, wondering what life’s all about, I picked up your magazine with Shelley Ferguson on the front cover. I flicked through the first few pages and there it was: an article that was talking to me. Take time out, it said. It’s okay to say no, it…

If you don’t have asthma, you probably know at least one person who does. Perhaps someone close to you carries an inhaler, often wakes up coughing or seems to be constantly in and out of hospital. New Zealand and Australia, unfortunately, make up the global epicentre of this chronic respiratory illness, with one in eight Kiwi adults and one in nine Australians living with asthma. On the bright side, we’re also world leaders in asthma research – and emerging science from this part of the world holds promise for the millions of adults and children whose lives are adversely affected by this long-term lung condition. Asthma means having sensitive airways that react to triggers such as exercise, pollen, tobacco smoke or chest infections, causing the muscles around the airways to…

Symptoms tend to develop gradually in type 2 and they are often mistaken as part of the normal ageing process. This is one of the reasons type 2 diabetes often goes undetected for years. If you are experiencing any of the following signs or symptoms, see your doctor: » Feeling tired and rundown » Lack of energy for no specific reason » Gradually putting on weight » Constant thirst » More frequent need to pass urine » Blurred vision » Cuts that heal slowly » Skin infections and itchiness » Increased appetite » Mood swings » Headaches » Feeling dizzy » Leg cramps. If you believe you are at risk or notice any possible diabetes symptoms, contact your doctor. The earlier the condition is diagnosed, the sooner you can take…

Recent research identified five dietary patterns that were beneficial for preventing diabetes – the alternative Mediterranean diet, the Alternate Healthy Eating Index, the DASH diet, the plant-based diet index and the healthful plant-based diet index. While these diets all have their own variations, researchers found that diet quality was the most important factor in reducing the risk of diabetes. The good news is that a high-quality diet isn’t a special diabetic regime; it’s a healthy diet for everyone. It involves eating plenty of plant-based foods – including wholegrains, vegetables, fruits, nuts and legumes – and only small amounts of red meat and sugar-sweetened beverages. Here are some other diet tips to keep in mind: Cut down on sugar, sugary treats, drinks and desserts: No more than a small treat once…

Here’s how to work out if stress is affecting your blood sugar levels. Before testing your glucose, rate your mental stress level from 1-10 and write this down. Then, after checking your blood sugar, write your glucose level next to it. Keep doing this for several weeks and see if there’s a pattern. If high glucose readings occur at the same time as periods of high stress – and low readings when you’re less stressed – stress may be affecting your blood glucose levels. What to do: There are plenty of ways to manage stress, from regularly exercising, to breathing exercises and meditation. The Mindfulness App, Headspace and 10% Happier are all good apps to make mindfulness part of your daily routine.…

COVERING YOUR BASES As you enter a new decade it’s natural to wonder what the future has in store for your health. One way to gain peace of mind is to put in place some practical steps such as milestone health checks. Here’s a guide for what tests should be on your radar. Some will even earn you points with AIA Vitality. YOUR 20S This is the time to start building positive health habits. Start to get to know your BMI measurement, blood pressure and cholesterol. You should also consider skin tests and check for abnormalities once a month. YOUR 30S This is the decade to expand on established routines. We recommend getting your thyroid checked at 30, then again every five years. Be aware of changes in your metabolism…

» SERVES 1 10g carrot 10g green beans 10g radish 10g turnip 10g peas 1g mustard seeds 1g curry leaves 1 small onion 1½ tsp olive oil 1g turmeric 1g cumin powder 1g salt 20ml coconut milk 1 clove garlic 1g cumin seeds 1 small tomato, chopped Small handful of fresh mint 3g coriander powder 30g yellow lentils, cooked 30g rice Handful of fresh coriander, chopped 1 Dice all the vegetables. 2 Sauté the mustard seeds, curry leaves and onion in oil. Add the vegetables, turmeric and cumin powder, and continue to cook. Add the coconut milk and 1 litre water. Cook until the vegetables are soft. 3 Sauté the garlic and cumin seeds. Add the tomato, mint, coriander powder and lentils, and simmer. Serve with rice. Garnish with fresh…

‘A healthy lifestyle doesn’t need to feel like deprivation’ Flicking through the first few pages of Michele Chevalley Hedge’s new book, there is a chapter about how no matter what we do or how healthy we are, sometimes life just has other plans for us. Her younger brother Greg was a firefighter, and found himself at the scene of the World Trade Center tragedy on September 11, 2001. Three years later, despite his healthy lifestyle, he was diagnosed with lung cancer and given only months to live. ‘MY BROTHER GREG WAS AS HEALTHY AS A HORSE, HE JUST HAPPENED TO BE EXPOSED TO TOXINS’ Given Michele is both a qualified nutritionist and an ambassador for Cure Cancer; one might naturally expect that the story to follow would be of how…

If you’re feeling self-conscious about exercising in a public place, ask a friend or two to join you. The more the merrier as they say, and you’re bound to have a laugh along the way. Working out with an exercise buddy keeps you accountable – making sure you turn up and complete the workout with integrity. You’re also more likely to motivate each other to complete the set, and an element of competition may push you to go a little harder too. For more information go to aia.co.nz/vitality…

Got on your yoga mat lately? Need a bit more motivation to make it into a regular practice? ‘YOGA IS A WAY OF LIFE, IT IS AN ART, A SCIENCE, A PHILOSOPHY’BKS IYENGAR We all know that making the time to attend your favourite yoga class a few times a week feels really good. But with the huge increase in the popularity of yoga in the West, there are now so many different methods and yoga styles. In fact, yoga is now so popular that many elements of yogic culture have morphed into everyday life – think yoga tights as streetwear. Yet with all the fashionable terms comes a whole lot of confusion that sometimes skews the perception of what yoga truly is. First, understand that no matter what, yoga…

1 In your mind, envision the person you have the unresolved conflict with – someone who has wronged you, or whom you have wronged, or someone who evokes negative thoughts for whatever reason. 2 Now visualise an infinite source of love and healing. Watch it flow down and feel the warmth of its healing vibrations. 3 Allow this energy to flow through your heart and out toward the individual you envisioned. Direct love and healing towards them as a symbol of your forgiveness. 4 In your mind, tell this person that you forgive them, then let them go. Watch them float away as the cords of resentment that once bound you together are now removed.…

Moisture magic This time of the year can wreak havoc on the skin, so arming yourself with a body lotion that replenishes lost moisture is essential. Here are some of our favourites. Glow Lab Body Lotion, $15; Sukin Lime & Coconut Hydrating Body Lotion, $23.99; and Love Beauty and Planet Body Lotion, $13. GET LIPPY We love Karen Murrell’s new limited edition lipstick, which features her beautiful face on the packaging. Karen Murrell Lipstick in True Love, $32. BRIGHT LIGHT These capsules will give you brighter, more radiant skin Adding to their iconic Ceramide range, Elizabeth Arden has done it again with the launch of Vitamin C Ceramide Capsules Radiance Renewal Serum, $165. Designed to have a two-pronged approach, these capsules tackle dullness as well as promoting a youthful glow.…

Making small changes to how you plan your day can set you up for quality shut-eye Anytime you have a lunch date, a boot camp session or a doctor’s appointment, getting it done is as simple as popping it into your calendar or diary and then showing up. If only it was that straightforward to get a good night’s sleep! We’ve all had those nights of getting into bed, only to find ourselves staring at the ceiling for hours. But making some small changes to how you plan your day can definitely help set you up for some quality shut-eye. » Got a sweet tooth or struggle to go without coffee? Try to eat any sweet treats in the morning or afternoon instead of having dessert after dinner, and get…

‘Identify five things you did that fed the feeling you’re hoping to cultivate’ Lucid dreaming is a state in which you become aware that you’re dreaming and can manipulate the direction the dream takes. It’s not something we naturally do, but a University of Adelaide trial saw people develop the ability by trying mnemonic induction of lucid dreams (MILD). This involves waking up after about five hours of sleep (by setting an alarm if need be) and then repeating the following instruction to yourself: ‘The next time I am dreaming, I will remember that I’m dreaming.’ The second half of the night is the point when we’re most likely to dream, so you do have to wake yourself up. But before bed you can tell your mind what you’d like…