Innholdsfortegnelse for January 2020 i Good Health Choices Magazine NZ

The start of a new year always brings fresh hope, excitement and the opportunity to change. This time around, we’re also beginning a brand new decade! The 1920s, dubbed the ‘roaring twenties’ was a time of massive social and political change as people shook off the gloom and deprivation of the Great War, and celebrated peace and prosperity. Who knows what the 2020s will bring? The possibilities seem limitless and honestly it really doesn’t seem like 20 years since I partied like it was 1999! For many of us, we’ll be seeking out more time in nature and taking the chance to relax. In our hyperconnected world, taking a break is becoming more important for our health than ever. In this issue, we look at health retreats and what they…

I have been reading Good Health & Wellbeing magazine for years and the knowledge I’ve gained has been amazing. The October issue was one of the best. I have been an epileptic since birth and reading your Bone Health Handbook and the section on Mind Your Meds made me look up the medication I have taken on the computer. I found that three out of the four types of medication can take its toll on my bones. I have been aching for a long time but put it down to age and over-exercising, and your magazine has made me look into it to see if it could be related to osteoporosis. I recommend your magazine to every single woman, and have said this to my friends who agree with me.…

Look at any world-class athlete and it’s easy to only see the glorious trophy moments, the collections of medals, fame and global sponsorships. Yet some of the top sporting stars – take Michael Phelps or Serena Williams – have shown the world that even behind the biggest array of medals or beneath the toughest exterior, any sportsperson is always human first, athlete second. At just 15, Sophie Pascoe – aka the Phelps of Paralympians, who was recently named New Zealand summer Paralympian of the Decade – was the youngest ever Kiwi to compete at the Paralympics and walk away with four medals. About to celebrate turning 27 this month, her Paralympic medals count sits at 15, nine of those are gold. With the Tokyo 2020 Paralympics looming, her training schedule…

Alcohol consumption is ubiquitous in Western society, as it’s become synonymous with good times and as a way to wind-down after a hard day in the office. Dr Nicole Lee, a professor at Australia’s National Research Institute, agrees that alcohol is part of a cultural ritual that has social benefits, but when it comes to health benefits, there’s no real evidence to support any. Alcohol is often referred to as a social lubricant because of its ability to suppress the cerebral cortex – the function centre of the brain which works with information from a person’s senses - and to depress inhibitions and blunt the senses. These effects explain why booze makes us feel more relaxed and talkative, as well as appearing more happy and confident. Muireann Irish, associate professor…

We asked Joelene Ranby, programme coordinator at Resolution Retreats to share her wisdom about wellness for women. A What do you think is important to guests when they go on retreat? Guests book a retreat for a variety of different reasons. What the majority have in common is that they spend so much of their time taking care of everybody else’s needs that they look forward to being taken care of for a change. A Stress overload is a huge issue for women. How can a wellness retreat help? The expectations that we, as women, place on ourselves are often unrealistic. Unfortunately, this is something that tends to get worse, not better, as we get older. Our workshops focus on health and happiness challenges, which many of us struggle with.…

Summer is officially here, which means sunshine-filled days, barbecues, long, leisurely lunches or evening get-togethers with friends and family. I love nothing more than putting together my vegetarian sharing tasting platter when friends are popping over for drinks or a barbecue. It’s a great way to start any occasion and the platter is vibrant and packed full of a variety of healthy dips, vegetables and other delicious options for everyone to taste and sample – a great start for any get-together or summer meal. Vegetarian sharing tasting platter CUCUMBER MINT YOGHURT DIP 1½ cups natural Greek yoghurt (or coconut yoghurt) ½ cucumber, finely diced 1 garlic, finely chopped Juice of 1 lemon Zest of 1 lemon Pinch of sea salt Small handful of freshly chopped mint 1 Put all ingredients…

» Your training programme is a guide, not a law. If you feel tired, your body is in charge. » Are your arms moving in symmetry or close to? Running is a bilateral movement. If you haven’t got symmetry then there’s very little chance you’re moving bilaterally. » Every run is not an opportunity to push yourself. Running is about consistency, not continuous exertion. » Sleep matters. If you don’t give your body a chance to recover, you’re not giving it a chance to adapt.…

Smells like summer Looking to update your fragrance for summer? With their sparkling citrus notes, these new scents will make you feel like you’ve been whisked away on a sun-drenched, Mediterranean getaway. TRY: Acqua di Parma Cipresso di Toscana, $135 (75ml); Lanvin A Girl in Capri, $95 (50ml); Dolce & Gabbana Light Blue Sun Pour Femme, $145 (100ml); Issey Miyake L’Eau d’Issey Shade of Sunrise, $195 (90ml). ALL YOU NEED A bronzer, a blush and a highlighter, Clarins Bronzing Compact Harmony in Sunset Glow, $66, is the perfect 3-in-1 powder for the holiday season. Use each shade individually, or swirl a fluffy brush over the generousl Sun safe Although most sunscreen has a shelf life of 30 months from the date of manufacture, once opened, sunscreen is only guaranteed for…

When someone asks you how you are, is your answer often “busy” or “stressed”? If so, you could be in need of the Dutch practice of niksen. Niksen is being touted as the answer for all of us who burn the candle at both ends, and is the latest European wellbeing fad set to burst onto the world stage. First, the Danish gave us hygge, a sense of cosyness and comfort, and then the Swedes brought lagom, the idea of everything in moderation. Now, it’s time to bring some niksen into our lives. Put simply, niksen is the practice of doing nothing – or to do anything at all without purpose, such as staring out the window or listening to music. It sounds simple, but for many of us who…

No annual horoscope would be complete without a list of the dates of this infamous cycle. Mercury is the planet of the mind and it goes retrograde, or appears to reverse in the skies, up to four times a year. Those are times to redo, rethink and revamp and also to take care because communication mix-ups and travel snafus are way more likely! Here are the Mercury retrograde dates for 2020: » February 17 – Mercury goes retrograde in Pisces » March 10 – Mercury retrograde ends » June 18 – Mercury goes retrograde in Cancer » July 12 – Mercury retrograde ends » October 14 – Mercury goes retrograde in Scorpio » November 3 – Mercury retrograde ends. You also need to know that the planet of love and…

Making healthy choices Should you cut back on alcohol? Kiwi celebrities share their wellbeing plans for 2020 The surprising health benefits of mushrooms Your guide to summer Cooling foods for when you can’t handle the heat Gorgeous pieces for your wardrobe and home An A-Z of all things summer beauty Real people, real journeys Sophie Pascoe on self-belief and Tokyo 2020 Life lessons from Lorna Jane Clarkson A trip of a lifetime to Buenos Aires Become your best self: be informed, be nourished, be energised, be inspired, simply be... Take a break Wellness retreats and their benefits A summer grazing platter to enjoy with friends or family Dutch courage: The upside of doing nothing What does your future hold? Look to the stars! Who knew? Be wary of the pitfalls…

be informed KANOA LLOYD Presenter of The Project on Three. HOW DID 2019 STACK UP FOR YOU IN TERMS OF HEALTH AND FITNESS? I had to get a bit serious about my fitness at the start of last year (which is very out of character for me) in order to prepare for my trek through the mountains in Vietnam. I don’t really consider myself a fitness person, but on that trip I realised that if you stop overthinking, you can achieve a lot. GOALS FOR 2020? I’ve just started seeing a personal trainer who is hilarious, inspiring and makes me do things that hurt. At the moment I’m seeing her once a week, but in 2020 I’d like to see her more often, the goal being to stop exercise from…

Sharing a feast outdoors with family and friends in the golden glow of the evening is a quintessential part of summer. If barbecuing is a method of cooking you enjoy, but want to be mindful of your health or weight, it pays to know all the ins and outs. THIS DOESN’T MEAN AN END TO THE BBQ, BUT THERE ARE WAYS TO MAKE IT HEALTHIER Last year the World Cancer Research Fund reported there is good evidence of a link between processed meats, such as sausages, and the risk of bowel cancer, and a 2018 report also noted that a higher consumption of grilled meat was accompanied by a high risk of cancer. If fat and juices drip from the meat and cause flames, the resulting smoke and charring can…

TCM divides the year into five seasons: spring, early summer (December to February), late summer (late February to March), autumn and winter. Each one is associated with a different element, energy and organs in the body. SPRING Element Wood. Organ Liver and gallbladder. Energy Creative, new, expansive. EARLY SUMMER Element Fire. Organ Heart and small intestine. Energy Hot, energetic, fun-loving. LATE SUMMER Element Earth. Organ Stomach and spleen. Energy Abundant, full, plentiful. AUTUMN Element Metal. Organ Lungs and large intestine. Energy Releasing, introspection, consolidation. WINTER Element Water. Organ Kidneys and bladder. Energy Cool, dark, restful.…

What’s the difference between tofu and tempeh? Tofu is smooth and bland-tasting, which is why it absorbs other flavours well A Tofu and tempeh are both soy-based meat alternatives, but what’s the difference? Tofu: This protein originated in China and is made from curdled soy milk. The curds are drained and pressed into a block. Tofu is smooth and bland-tasting, which is why it absorbs other flavours well, and makes it a great alternative to chicken in stir-fries, casseroles and salads. It’s rich in protein and calcium. Tempeh: This product originated in Indonesia and is made from whole, cooked soybeans, which are fermented and then baked into a firm, nutty-tasting cake. The texture is chewier than smooth tofu, and it has a much stronger flavour. It’s rich in…

Seven years ago, writer Rachel was an unfit mum who got puffed pushing her then toddler in a pram, and says, “My cheeks turned red and I found it tough. I wasn’t good at running at all when I first began. “I started with 20 minutes, twice weekly, doing a walk/jog/puff/ repeat routine. Over time I felt stronger and could run a little more than I walked. Over time I could run further. It was a slow start, but it was a ‘start’. After several weeks, being in motion was getting enjoyable. After several months of consistent training I ran my first 10km. After eight months, I aimed for 21km. Fast forward to today, and I’m a proud marathoner who digs running, finding it like a ‘moving meditation’. I believe…

Here’s more proof you don’t need an expensive gym membership to get fit. It turns out that the perfect tool for total body and mind health was staring us in the face the whole time (or rather, ‘stairing’). Climbing the stairs is one of the simplest, most effective ways to give your heart, brain and muscles a boost. Here are five reasons why: Climbing the stairs once an hour can reduce your risk of a stroke by 27 percent 1. Weight loss Stair climbing burns eight to 11 calories (33 to 46kJ) per minute and adding in two flights daily can lead to 2.72kg of weight loss over a year, according to a US study. And no wonder – it’s twice as taxing as a brisk walk, according to Harvard…

Something that comes up multiple times while talking with Lorna Jane Clarkson is the importance of embracing diversity and loving our unique quirks. What a boring, vanilla world it would be if everyone was exactly the same, she muses. Buzzing with energy and dressed in a lilac pantsuit, her blazer open to reveal the words Fearlessly Female scrawled across a tank top, there is definitely nothing vanilla about this woman. The day we meet, she has been bouncing between airports, hotel rooms and media appearances, yet she is still trying to find time in her schedule to squeeze in some exercise. A high intensity class? Hot yoga? Perhaps Pilates? Nope, what she really wants is just a simple walk. “I love walking, it’s so underrated,” she says. “People think that…

I am recently divorced and furious with my ex. How do I deal with my feelings? A It’s normal to feel angry if someone you loved hurt, mistreated, abandoned you, or created conditions that made it impossible to continue the relationship. But, no matter how justified your anger might be – the only person it’s hurting is you, so you need to find a way to move on. After a divorce, anger can act as a shield, suppressing other feelings that may be too difficult to deal with such as rejection, or the death of your marriage. Talking to a professional can help you deal with these emotions and enable you to move past your anger. It takes time to recover from a divorce but you can help the process…

If the idea of doing absolutely nothing fills you with terror, try a relaxing activity without any purpose, for the same psychological effect. Some ideas include: » Listening to music » Staring out the window » Sitting in a park or at the beach » Sit down and have a long, slow cup of tea » Take a relaxing bath » Watch the sun rise or set » Do some deep abdominal breathing » Watch your children play » Sit on a swing or lie in a hammock » Sit by a fire » Go fishing » Burn essential oils and breathe deeply…

Health food you know you should eat more of? I eat plenty of veggies, but I’m not so good with fruit. It’s mostly because every time I see a perfect mandarin, apple or feijoa, I automatically think “lunchboxes!” What’s your favourite healthy meal to whip up when you’re starving and short on time? Chelsea Winter’s Green Spaghetti. Or nachos – with many, many vegetables hidden in the mince. (I hope my children don’t read this.) HAS YOUR APPROACH TO HEALTH AND FITNESS CHANGED? I think I put a lot less pressure on myself now. As a working mum I just can’t fit everything in that I would like to. I really enjoy walking the dog. WHAT DOES THE PERFECT WEEKEND LOOK LIKE TO YOU? Right now it’s the netball sideline,…

READ AND RECHARGE I just wanted to say what a wonderful magazine you have produced. I discovered your magazine for the first time this week when I purchased it while on my way to a relaxing, much-needed weekend away by the river to recharge my body and mind. And wow, I was not disappointed – I couldn’t put your magazine down! It is such a refreshing magazine with helpful articles for all. – Jodie WORLD OF WELLBEING I have just read Good Health & Wellbeing magazine and absolutely love it. I’m hooked and will be adding this lovely, informative magazine to my shopping list. I love the one-on-one interviews and all the interesting tips to improve my wellbeing in older age. I am looking forward to the next and future…

TEAR TESTER We’re all familiar with blood tests and stool samples, but tear samples may be the next screening method to enter your doctor’s office, a new study from UNSW Sydney suggests. Tear-testing may be used in the future to screen for diabetic peripheral neuropathy, a condition that affects people with diabetes. The study is the first to show that peripheral nerve damage, which is often the earliest sign of the condition, can be traced in tear film. NEW BOOK Following his international bestseller Ketotarian, Dr Will Cole has released another book to help you discover the foods that your unique body thrives on and what doesn’t work for you. The Inflammation Spectrum delves into why inflammation is at the core of many health issues. In his view, every bite…

Find the right app Do some soul-searching and decide what you’re looking for, be it a bit of fun or something long-lasting. This will then determine the app you should opt for – some apps are more geared to hooking-up, others are focussed on serious relationships. “Bumble claims 85 percent of its users are looking for a relationship and less than four percent are looking for a hook up,” says Debbie. “They’re also introducing a feature that will allow users to identify ‘dick pics’ and give the receiver a choice in whether to accept or report the sender.” Perfect your profile The bait for potential suitors – getting your profile right is paramount to successful app dating. “Don’t try and rush through the process,” says Melissa. “Take the time to…

‘Even modest serves of alcohol result in unpleasant consequences the next day’ To reduce the risk of alcohol to your health, the New Zealand guidelines suggest no more than two standard drinks per day for women (and no more than 10 per week). For men, a limit of three standard drinks per day is recommended (with no more than 15 per week). A standard drink contains 10g of alcohol. It is important to check the label on your bottle as many have more than one standard drink in them.…

I removed shellac nail polish from my toenails and discovered an area of black discolouration under my big toenail. What could this be? A Black areas under nails are usually the result of trauma leading to bleeding under the nail. Usually for this to occur, you would remember some significant trauma to the nail. However, recurrent trauma from shoes can also cause this. Sometimes shoe trauma can lift the nail from the nailbed and allow a fungal infection to develop that can appear black. However, the condition that must not be missed (even though not common), that can cause a black toenail is a melanoma under the nail. It is important that you see your GP to have this checked. Usually for this to occur, you would remember some significant…

“It wasn’t until my life hit a rough patch in my 40s that I decide to book myself into a retreat for a week. I wish I had made that decision sooner because I learned skills that have helped me cope better during stressful times. Not only did I start meditating regularly but I also switched to a healthier diet after realising how much more energy I had, thanks to the balanced meals I ate every day on retreat. The experience has been life-changing and it has opened my eyes to how little most women do to look after themselves.”…

We all know a diet rich in vegetables is good for us, but the superfood status of mushrooms is perhaps not so well known. They’re a Kiwi household favourite – we love to barbecue them, roast them, add them to stir-fries and use them as a meat substitute – but how much do we really know about the humble mushroom? According to Statistics NZ, mushrooms are New Zealand’s fourth most popular vegetable. As well as being favoured for their delicious flavour, they’re a great sustainable option too; the mushroom industry is one of the lowest usage industries in New Zealand, meaning their water and power requirements are considerably lower than other forms of produce. Whether you fancy portobello, shiitake, white button, Swiss brown or oyster, mushrooms are not only hearty…

Getting support was the key for Auckland runner Ariki Fotheringhame, 33, a full-time mother of two. She made a New Year’s resolution in 2019 to start running after a long hiatus and signed up for the Rotorua Marathon’s 21km event to give her a running goal. “I hadn’t run in years because I had children, but I found it was really hard to start,” she admits. “My whole body jiggled and I struggled to breathe. It was exhausting!” Ariki found a 21km beginner runner training schedule on the Rotorua Marathon website, which she found very helpful. “The programme started with about 10 minutes of running, three times a week. Then it went to 15 minutes,” she says. “It was really hard at that beginner stage, but the programme progressed me…

My back sometimes causes me pain and prevents me from exercising. When it flares up, what activity do you suggest I do? Swimming also improves cardiovascular fitness and tones the muscles, too A Firstly, I hope you have had a proper diagnosis from a physiotherapist. If it is something that is manageable, then I suggest you follow their directions and be diligent in regards to doing the exercises they prescribe. On top of physio exercises, swimming is a great option as it bears the majority of your body weight, which in turn takes pressure off the spine. Swimming also improves cardiovascular fitness and tones the muscles, too. Pilates is another great activity to help improve core strength, which generally helps with back pain as well. If I lose body fat,…

FIRMING Rich in rose extracts, this iconic mask is still a firming favourite for restoring elasticity. Apply liberally once or twice a week right down to the neckline. TRY: Dr. Hauschka Firming Mask, $99. CALMING A thick layer of this thermal water-infused soother instantly de-stresses irritated and inflamed skin. TRY: Avène Antirougeurs Soothing Repair Mask, $39.90. HYDRATING: No mashing required with this creamy, avocado-loaded mask that includes evening primrose oil for an excellent helping of essential fatty acids to nourish and soften. TRY: Kiehl’s Avocado Nourishing Hydration Mask, $75. OVERNIGHT Extract of saffron flowers and plant-based hydration boosters provide SOS comfort and intense repair while you are sleeping in this ultra-luxurious mask. TRY: Sisley Velvet Sleeping Mask, $175. PORE TIGHTENING Salicylic acid and meadowsweet help to refine the look of…

Samantha says getting started with niksen doesn’t need to be hard. Here are the steps that will see you relaxing before you know it: » Give yourself permission to do nothing. Acknowledge that this time is necessary for your wellbeing. » Start small – try five minutes, or even two minutes if that works better for you at the beginning. » Extend your time by a minute or two each time you sit down for your niksen session. » Notice all your thoughts and feelings that come to you during this time and allow them to come » and go without judgement. Schedule your sessions for the same time each day so they become a habit for your mind and your body.…

There are 104 chemical compounds in the marijuana plant, including CBD and THC. Both are ‘phyto-cannabinoids’ and have a variety of physiological effects. THC, however, is the compound that creates a ‘high’, while CBD is non-psychoactive. Unlike cannabis, CBD is not illegal as long as the THC content is not above 0.005%. The presence of such trace quantities means you’d have to ingest an awful lot to get ‘high’ or fail a drugs test. Unfortunately, few CBD products are pure so check the ingredients. Often there’s taste-enhancing peppermint oil but animal gelatin will be problematic for vegetarians and vegans. CBD oil made from plants grown in the US, where the industry is regulated, is often pure, as are brands that use CO2 extraction, as opposed to ethanol or butane extraction.…