Innholdsfortegnelse for December 2019 i Good Health Choices Magazine NZ

Can you believe it’s nearly Christmas? While December can be an enjoyable time of the year for many of us, it can also be a time of increased stress as work and family pressures start really kicking in! If you’re dreading the shopping, cooking and patient negotiating that Christmas Day sometimes requires, we have a few ideas to help take some of the pressure off (see page 32) so you can relax and enjoy the day. We’ve also included a few tips to make sure you truly leave your work behind if you’re going on holiday. This way, you can rest, rejuvenate and make the most of your break (page 24). If you’re anything like me, December is also a time when exercise tends to go on the backburner as…

‘I’VE REGAINED MY CONFIDENCE – I’M PROUD TO BE A HEALTHY ROLE MODEL FOR MY DAUGHTER’ Before Domonique Zoll started her weight-loss journey, she rarely went out as she didn’t feel comfortable in anything she wore. The 26-year-old Auckland mother avoided facing the reality of her reflection and turned to food for comfort. Lack of energy was also a problem. “I couldn’t keep up with my daughter, which made me feel guilty and worse,” she explains. “My sadness was rubbing off on her and I knew she deserved better. I wanted her to be proud to call me Mum.” Over the following eight months, her three-year-old daughter Ahavah saw a radical transformation in her mother. With the help of Optislim, Domonique lost 40kg. Great for those who are time-poor or…

1 ONLY OLD WOMEN GET OSTEOPOROSIS Not true. It can be triggered by normal bodily changes during menopause or because of inflammation or chronic diseases, and can affect women as young as 50. Osteoporosis is not a natural part of ageing. 2 CALCIUM, VITAMIN D AND LOAD-BEARING EXERCISE ARE ENOUGH Not true. A healthy diet and exercise aren’t always enough to prevent osteoporosis. It’s more common than breast and cervical cancer combined, but it is treatable. 3 MY DOCTOR WOULD TELL ME IF I NEEDED A SCAN Not necessarily. GPs will often only discuss it if it is raised. If you’re over 50 and have had a fracture or over 70, you’re at risk. If you think you could be at risk of osteoporosis, tell your doctor at your next…

Falls are a common cause of fracture. For someone with osteoporosis, even a minor slip or a trip can lead to a serious fracture. Although strong bones may help you prevent fractures if you fall, the best way to protect yourself is not to fall in the first place. Falls are most commonly caused by: » Poor muscle strength » Poor vision » Problems with balance » Poorly designed shoes or shoes that don’t fit » Home hazards that cause tripping. NO-FALL ZONE Balance and mobility exercises do not improve bone or muscle strength but can make you less likely to fall. You can try these: » Standing on one leg (increasing to standing on one leg with eyes closed) » Heel-to-toe walking (heel of one foot directly in front…

THE WOMEN BEHIND THE HEALTH AND WELLNESS PLATFORM REAL HEALTH NZ TELL MONIQUE MCKENZIE ABOUT THEIR JOURNEY OF STARTING A BUSINESS WHILE BEING BUSY MUMS Real Health NZ is helping hundreds of Kiwi women achieve their health, fitness and wellness goals from the comfort of their living room, and is owned by Renee Norman and Jenna Smith who both hold qualifications in sports science, personal training and health coaching. LOVE WHAT YOU DO When you start up a business, you’ve got to have passion. Renee and Jenna say they are lucky to love what they do and the women they work with. “When it comes to owning your own business, you have to love it to the point where you wake up every day, or in the middle of the…

Reach for the spice rack and you’ll not only improve the flavour of your food, but you’ll also get a boost of antioxidants. Typically made from the seeds, berries, bark or roots of a plant, there are more than 100 common spices used in cooking around the world. Spices are full of healthy compounds and rich in phytochemicals, which fight inflammation and help protect cells from damage. Because they’re so flavourful, adding spices to your diet also makes it easier to cut back on less healthy ingredients such as salt, sugar and added fat. Diane Vizthum, research nutritionist for the Johns Hopkins University School of Medicine, says that whether you use spices fresh or dried, you’ll still get beneficial compounds. But, she says if you fry or grill food with…

Jackfruit curry » SERVES 4 1 tbsp coconut oil 1 onion, diced 1kg canned young jackfruit in water, drained and rinsed 400ml can coconut milk 125ml (½ cup) vegetable stock 2 fresh or dried bay leaves Zest and juice of 1 lime 80g (½ cup) roasted peanuts, roughly chopped 1 handful Thai basil leaves 1 small handful coriander leaves 800g (4 cups) cauliflower rice (optional) CURRY PASTE 5cm piece ginger, peeled 2 garlic cloves, very finely chopped 2 tsp ground turmeric 1 bird’s eye chilli or ½ tsp chilli flakes 1 tsp mustard seeds 1 tsp fennel seeds 1 tsp fenugreek seeds (optional) ½ tsp sea salt 1 To make the curry paste, pound all the ingredients together in a pestle and mortar or pulse together briefly in a food…

» Buy fresh, local, organic foods – or even better, picked » from your garden. Maintain an active lifestyle; that includes exercising daily or at least » three times a week. Get at least eight hours’ sleep. I like to listen to the ocean waves or rain fall on my » phone app as I sleep. Laugh frequently, » meditate, or pray. Make sure to enjoy ‘me time’ often, and don’t feel guilty about it, because a healthy body also means a » healthy mind. Minimise alcohol consumption and drink loads of water. I drink fresh coconut water, or fresh lemongrass tea.…

The focus is on lengthening your muscles to increase flexibility Stretching is an important part of any exercise routine as it will improve your range of motion, reduce injury risk and alleviate muscle stiffness. But what can be confusing is knowing when the right time to stretch is and what type you should be doing. Here’s help... Dynamic stretching: Before exercising it’s best to do some dynamic stretching, which helps to get the body warmed up, moving and prepared. This involves taking your body through movements that are similar to the exercise you plan on doing, keeping your body moving the whole time rather than holding fixed stretches. Active stretching: The aim is to increase blood flow and improve your range of motion before you start. This could…

It will get easier and more fun over time SET YOURSELF UP FOR SUCCESS » Building your fitness slowly is smart. For example, if you want to start running, start with a walk/jog routine. Gradually increase your steps and distance over time, if you start slow this will stop you from feeling overwhelmed. Once you’ve started it can generate the momentum. » Leave your shoes and fitness gear out the night before. This will help set you up for success. Setting up your environment can help on those days when your willpower is missing. » Just start. Know that it’s going to be hard some days, but suck it up. It will get easier and more fun over time. » Visualise yourself as how you dream of being. Own this…

‘A new mind-based technique is achieving radical results when it comes to quashing cravings’ Seeking help for losing weight is no new phenomenon. People have followed diets, fitness plans and consulted therapists for years in a bid to transform their health. But now a new mind-based technique is achieving radical results when it comes to quashing cravings and helping people commit to getting fitter and leaner. The technique in question is Functional Imagery Training (shortened to FIT, which seems, well, fitting!) and it motivates you to make changes by employing all your senses. It’s not a miracle: you don’t simply think a different way and the weight falls off without any effort on your part, but what FIT does aim to do is to help you make positive changes more…

The season of social occasions is upon us, and the Christmas decorations aren’t the only thing that can sparkle. We’ve put together 12 hair and make-up looks to try this festive season and get party-ready the easy way. This season it is all about adding some glamorous glimmer to your look and playing with colour through eyeshadows, nail polish gels and bright lipsticks. It’s time to shine! LET YOUR HAIR DOWN Make waves Why not make an entrance by getting adventurous with your hair? If you normally wear it with a natural curl – try straightening it. If you crave boho waves, twist your hair around a straightening iron or wand. There is some clever technology around that lets you do both, with just one tool. It’s all in the…

1 SANDALWOOD The woody, sweet, aromatic scent of sandalwood is burned in Hindu and Buddhist temples. “The scent instills a sense of peace and tranquility,” says Jo Kellett, aromatherapist at Tisserand. “It’s very relaxing, alleviates anxiety and eases mental fatigue. It’s also restorative and emotionally grounding. If you’re having problems sleeping, sandalwood will help you to switch off from the stresses of the day. Studies have shown that it contains components (santanols) that have a naturally sedative effect.” GIVE IT A GO: Go Native sandalwood oil ($30, gonative.co.nz) can be used directly from the palms or by diffusion. 2 JASMINE The sweet, heady scent of jasmine is as calming as Valium but with none of the side effects, as reported in the Journal of Biological Chemistry. Researchers at the Heinrich…

What never fails to make you laugh? Seeing someone’s umbrella turn inside out – laughing now as I think about this. WHAT DOES THE PERFECT WEEKEND LOOK LIKE FOR YOU? A great mixture of being with my family in the Far North laughing until my tummy hurts, and then getting on the couch with my beautiful fiancée Katie and watching The Chase. WHAT’S THE HEALTH FOOD THAT YOU KNOW YOU SHOULD EAT MORE OF? Chia seeds. I hear GREAT things, but I simply cannot handle the consistency. What holiday spot is top of your travel wish list, and why? I keep meaning to head to Italy everytime I go to my motherland of Croatia. It’s so close, but I just don’t make it! The beaches, food and wine I see…

Get into a better headspace Switch out of work mode when you’re on holiday Lose weight through the power of the mind Tips for feeling youthful and rejuvenated Incredible women share their stories Jenny-May’s battle with self-doubt and vulnerability Wise words: Jessica Sepel on being kind to yourself Kim Crossman is spreading some joy and helping others In the know Loneliness is on the rise, what can you do? Two busy mums are in the business of wellness Reasons to immerse yourself in a forest Become your best self: be informed, be nourished, be energised, be inspired, simply be... Holiday helpers Yule cool: Ring in some new Christmas traditions Healthy grazing: A sweet festive spread Gifting inspiration for everyone in your life Beauty tips to get your party glam on…

GET ACTIVE Struggling to manage your weight as you get older? New research from Sweden, published in the journal Nature Medicine, has uncovered why that might be. During ageing, lipid turnover in fat tissue decreases, making it easier to gain weight. Over a period of 13 years, scientists analysed the fat cells in 54 men and women. Across that time, the cells of every subject showed decreases in lipid turnover, meaning the rate at which fat is removed or stored. Everyone who didn’t lower their calorie intake gained weight by an average of 20 percent. Professor Peter Arner says that these results indicate that processes in our fat tissue regulate body weight changes in a way that is independent of other lifestyle factors. That’s all the more reason to stay…

A trap that busy people often fall for before their holidays is burning the midnight oil to get through all your tasks in the period just before you leave, which means you spend the first few days of the trip completely exhausted. That stress increases your chances of coming down with ‘leisure sickness’, a term for illnesses that typically hits certain people on holidays or weekends. Dutch researcher Professor Ad Vingerhoets says you’re more likely to come down with leisure sickness if you’re a perfectionist in your work and take your professional responsibilities very seriously. Overloading your schedule before you leave increases your body’s production of the stress hormone cortisol, which will lower your immunity to infections such as the common cold, so it’s probably better if you start winding…

US research found the late 20s are when people make choices that affect the rest of their lives, such as deciding on a career, partner and where they will settle. Those decisions can create pressure and a sense of isolation, particularly if people feel they made the wrong choice. Dr Lim says, for a younger generation, partnering later and the isolation that can come with high-rise living may contribute to loneliness. “More people live alone rather than living with housemates as they used to. People are also living alone for longer because they are marrying later,” she says. “Apartment living is also different from living in a community of houses. We still don’t know enough about how this all contributes to loneliness, but these things may change how people interact…

» Adolescents aged 12 to 18 – 1300mg per day. » Adults up to the age of 50 – 1000mg per day. » Adults over 50 – 1300mg per day. WHERE TO GET IT The best way to get more calcium is through your diet. Dairy foods are a rich source of easily absorbed calcium. Try to include at least two to three serves of dairy a day, which will generally provide you with a calcium intake of about 1000mg. A serving size is equivalent to a glass of milk (250ml), a tub of yoghurt (200g), or a slice of cheese (40g).…

Why do women need to be aware of osteoporosis? A I like leading an active, busy life. To be able to do that, I need to remain fit and well, and so do my bones! Many people don’t know they have osteoporosis until their first fracture, and sometimes even after a person has experienced a fracture, it goes untreated. As the population continues to age, the incidence of osteoporosis will become a bigger health problem. Do you have a family history of osteoporosis? A No, and I know that my bone density is above average for a woman my age. I regularly drank lots of milk when I was young, and I have a scan every two years to make sure my bones are in good shape. Why is bone…

Whenever I travel to Southeast Asia, no matter how careful I am, I get traveller’s diarrhoea. Is there anything I can do to prevent this occurring? ‘You should only ever drink botled water’ A In third world countries, the old adage always applies: ‘Peel it, boil it, cook it or forget it.’ You should only ever drink bottled water and this also applies to brushing your teeth. Added protection comes from a medication called Travelan, which can be purchased without a prescription from a pharmacy. These tablets are made from bovine colostrum – the first milk that comes from a cow after she has given birth, which is loaded with antibodies. Taking a tablet prior to each meal puts a protective lining on your gastrointestinal tract. I had breast implants…

‘THEY’RE DONE IN NO TIME AT ALL AND ARE AN ABSOLUTE JOY TO EAT’ To make a flax egg, mix 1½ tbsp flaxseed meal with 3 tbsp water in a bowl. Transfer to the fridge and leave for 15–30 minutes, or until the mixture has begun to bind and thicken, and is all ‘goopy’, like an egg. It’s as simple as that. For more flax eggs, just scale up the quantities (for two flax eggs, double them, and so on). And if you don’t like flaxseeds? Simply substitute the ground flax for the same quantity of ground chia seeds. Too easy.…

For a lot of women, extra weight tends to be carried around the hips and stomach, and your core muscles can be a really challenging part of the body to strengthen, especially after having children or surgery. Although weight loss is a gradual whole-body process and you can’t choose where your body will shed weight from first, incorporating exercises that specifically target your core is great for overall toning, reducing back pain, and improving posture. Plus, having more muscle mass means a higher burn of calories throughout the day. These three easy moves work to target your abdominal muscles, and they don’t require any fancy equipment or a whole lot of space or time. 1 Press-ups Start in a high plank position with your hands a little bit wider than…

» Find a calendar or make a poster and add everything that you are looking forward to, from big things like overseas holidays to much smaller things such as going for a swim. Put it somewhere in your house where you will see it often. » Grab a notebook and do some journalling about what you are most excited about. » If you don’t feel like you have much to look forward to, make plans and schedule things in! Lock in a movie night or choose somewhere local for a fun weekend adventure. » Although it’s natural to imagine exactly how you want things to pan out, be open to things going differently, plans changing and funny things going wrong – the best moments are often the ones we never…

1 SIT AND FOCUS. “First, think about what you’d like to change and why this is important to you, then visualise an action you want to take to achieve that change,” says Dr Linda Solbrig, who works with FIT at Plymouth University. “Create a mini movie of how you might do that in your mind.” 2 IMAGINE ALL THE BENEFITS OF BEING HEALTHIER. Think of the positive things that will happen when you achieve whatever it is you are trying to do – things that might happen straight away, or in the next few days rather than at some far-off point. 3 FOCUS ON THE FUTURE YOU. Think about how you look, how you feel and what you’re wearing six months into the future if you make that healthy choice…

» What is mineral sunscreen? A mineral sunscreen is one that uses zinc oxide and/or titanium dioxide to deflect or scatter the sun’s damaging rays as opposed to synthetic ingredients such as avobenzone, oxybenzone and octinoxate which absorb and ‘deactivate’ them. » Who does it suit? Anybody can reap the benefits of mineral sunscreen, but it’s particularly good for those who have sensitive skin or are wanting to cut down on synthetic ingredients in their skincare. » What else do I need to know? Traditional mineral sunscreen fell out of favour for having a thick consistency that was difficult to rub in and for the obvious white cast it left on the skin. Modern formulations, however, have come a long way with thinner consistencies that are far less detectable.…

TAKE CONTROL My grandmother had type 2 diabetes. My mother – back in the ‘50s – decided a vegan diet and exercise was the way to go. Considering how little health information was available back then, what she did was quite remarkable. Neither of my parents, nor three of the four children, developed diabetes. Recently however, my sister was received a scarily high reading for type 2 diabetes. She set about doing everything she was advised to do in regard to her diet. Now she is back in the pre-diabetic range. We can’t help our genetic heritage, but it’s great to know we can sometimes take control through altering our diet. – Laura STANDING TOGETHER A timely read in the October issue - living with invisible illness. Everyone is busy…

For someone whose favourite saying is “Get s*** done”, it might seem a little out of character for Jenny-May to arrive late to our photoshoot, but she has good reason. After the fire at the SkyCity Convention Centre saw the TVNZ building evacuated, Breakfast on this particular morning may have looked and sounded a touch different due to a last minute change of studio. Everything else though, was seemingly in place. Hair curled and makeup done, she was rocking a vibrant floral jumpsuit that we see her in later that morning after their emergency de-brief. What you couldn’t see, was that minutes before the cameras started rolling, the news presenter was in a pair of jeans and a grey tee, and given their quick evacuation, clothing options in the makeshift…

PREPARE WELL SO YOU’RE BETTER ABLE TO REALLY DOWN TOOLS. “Set clear expectations with your team or colleagues about the fact you will not be contactable – presuming that is what you want – and create contingency plans and communicate who people should talk to instead of you,” suggests Jocelyn. IF YOU WORK IN A TEAM, ASK A COLLEAGUE TO PROVIDE YOU WITH A SMALL REPORT. Perhaps one or two paragraphs of what transpired during your break. “That stops you checking hundreds of emails to try and work out what’s happened while you’ve been away,” says Fiona. SET YOUR OUT-OF-OFFICE MESSAGE A DAY EARLY. “And list the day after you’re back [as your return date] so you don’t get bombarded the day you’re back at work,” Fiona suggests. PUT LIMITS…

» Bone is made up of a protein called collagen, plus calcium, magnesium and other minerals. » By the time you’re 17 years of age, 90 percent of bone growth is complete, which makes childhood the most important time for bone building. » Bone tissue is continuously broken down and renewed to keep bones healthy and to repair any minor damage. » From your 30s onwards, more bone is broken down than is made, resulting in a gradual decrease in bone strength as you age. » Hormones like oestrogen play a role in maintaining bone strength, so menopause – when women experience a drop in oestrogen levels – can result in rapid bone loss. It’s good to know, though, that this rate of loss slows four to eight years after…

A Sunscreen use should not put people at risk of vitamin D deficiency, according to Australia’s Cancer Council. When sunscreen is tested in lab conditions it blocks vitamin D production, but regular use in real life is shown to have little effect on vitamin D levels. This is probably because people who use more sunscreen spend more time in the sun, so naturally they will have higher vitamin D levels. If you are still concerned about sunscreen and vitamin D production, speak to your pharmacist about specially formulated sunscreens.…

Raspberry chia pudding » SERVES 1 » PREPARATION 10 MINUTES + OVERNIGHT CHILLING 60g (½ cup) fresh raspberries 45g (¼ cup) chia seeds 2 tsp vanilla bean powder 1 tbsp golden flaxmeal (ground flaxseed) 1 tbsp pure maple syrup 250ml (1 cup) milk of choice 40g (¼ cup) whole natural almonds, roughly chopped ½ banana, sliced Good pinch ground cinnamon A few fresh blueberries 1 tbsp Greek yoghurt 1 Place the raspberries in a small serving bowl and use a fork to mash them well. Add the chia seeds, vanilla bean powder, flaxmeal, maple syrup and milk, then whisk together with the fork until everything is well combined and any lumps of powder have been broken up. 2 Cover and refrigerate overnight, or until set. 3 Top the chia pudding…

Is it safe to eat an apple core? A Yes. And, it’s actually good for you! The apple pips and stem contain good bacteria, which is great for our gut microbiome. A single apple contains around 100 million bacterial cells, but if you toss out the core, you’re only consuming around 10 million of these precious cells. Apple cores are also rich in fibre and flavonoids, which are beneficial for a healthy digestive system… so if you don’t usually eat the core, it’s time to start! But, even if you can’t bring yourself to eat the core of the apple, they are still a very nutritious and convenient snack. ‘Apple cores are also rich in fibre and flavonoids’ I can’t eat oranges. What other foods are rich in vitamin C?…

» How about going to a tai chi c ass in a park to » become more Zen? Embrace the power of p ay by trying an acro-yoga session outdoors. Acro-yoga combines yoga, acrobatics and Thai massage with a partner. » If you don’t feel motivated to exercise, then take your dog for a walk. This can help you to focus on the pet’s enjoyment, rather than the need to pound the pavement. » Buy a skipping rope and elevate your heart rate. Mix things up by taking the rope with you to the park. You can also use it when you’re away from home on holiday.…

I’m going skiing in Europe in a couple of months – what exercises should I focus on? A You should definitely include lateral movements in your pre-ski routine, as well as work on balance and isometric exercises. Here are some starters: » Wall hold: Lean with your back against a wall, legs at 90 degrees and shoulder-width apart. Hold for as long as you can, » keeping your backsupported against the wall. Speed skaters: With a slight lean forward and » chest up, leap to the side, swapping feet, for 30 seconds. Lateral step-ups: Stand to the right of a free-standing step. Place the left foot on the step; press into it so you spring over to the opposite side and your feet swap places, ie the left foot lands…

Actress and model Christie Brinkley turned 65 in February – but instead of celebrating that actual number, she called it her 15th 50th birthday, in recognition of the fact she feels no older than 50. This, she says, is her ‘spirit age’, which is nothing to do with how old she is. And this is an idea we love, as thinking this way has been proven to turn back the clock. THOSE WITH POSITIVE ATTITUDES TO GETTING OLDER HAVE BETTER HEALTH In recent years, researchers examining the science of ageing have found that the more positive we feel about getting older, the more slowly it happens. People who think they are younger than they are have brains that look and act younger than their peers. And those with positive attitudes…

I’ve always been anxious. What is really worrying me is passing my anxiety onto my kids. How do I make sure they don’t become worriers? A Your children are looking to you for information about how to interpret ambiguous situations, so whenever you can, aim to be a positive role model for them. For example, show your kids how you cope well in stressful situations and verbalise what you’re doing and how you’re managing your emotions. Next, try managing your worries together in a fun way. For example, imagine yourselves in a scary situation, and then practise the coping strategies together. Finally, when your child is anxious, don’t become visibly upset. Instead, remain calm and explore the best way to help them. ‘Aim to be a positive role model for…

While simply taking a walk in the park has numerous health benefits, the benefit of a guided forest therapy walk is in the guiding process itself, which allows participants to become more mindful. “If you go out for a walk, no doubt your GP will be very happy with you,” says Dr Kotte. “However, quite often people think when they walk. This sort of thinking is still stress – the cortisol levels are still high. If there is no guide, you are still too much immersed in your own self. Your body might be slowing down through slow walking, but your mind needs to be slowed down too.” “People aren’t used to walking slowly,” he says. “But in forest therapy the exercise is to really physically slow down, and become…

Don’t you just love it when the year ends with a bang and not a whimper? That’s definitely the case this time round. This really is a month for change. The first major planetary alignment of the month comes on December 15 with a link between Jupiter and Uranus. Jupiter is the planet of plenty and Uranus is the planet of major changes and sudden turnarounds. So just as you thought 2019 was all over, along comes a chance for you to truly turn your life around in whatever way you would like to. Even if you’re just committing to making a long-term change next year, or better yet if you have been hoping that something would shift… that can happen now. There is a sense with this Jupiter/ Uranus…