Innholdsfortegnelse for March 2020 i Good Health Choices Magazine NZ

I have never had much success with meditation. Believe me, I’ve tried. I know a lot of people who absolutely swear by it and I wanted to get in on the (in)action. Unfortunately, I’ve always found it a chore. I love Ashtanga yoga, but I’m the person who is squirming during Shavasana, mentally going through what I’ve got in the pantry to make for dinner and wondering why on earth the lying down part is taking so long. I was pleased to discover that I’m not alone! As Trudie McConnochie learned, between 17 and 53 percent of the population feel anxious about ‘relaxing’ activities such as meditation and or getting a massage. Now, I have no trouble enjoying a massage and after reading her article, I feel like I should…

I will be honest; I stopped buying magazines years ago. But that is because they were gossip magazines and my need to know who Brad Pitt was dating was dwindling. Fast forward years later – I’m in my partner’s family home and I notice many issues of Good Health & Wellbeing sitting by me, so I decide to have a flick through while I hang about. Well, a flick through turned in to an intense read while taking photos on my phone of tips, recipes, and specifically in one issue, wellness retreats. Your magazine has turned me back on to being excited to read magazines again, especially when the content is far more fulfilling to read than which royals are getting in to trouble!…

While the idea of receiving your vitamins intravenously seems like a novel idea, IV therapy isn’t new at all. Visit any hospital and you’ll see patients hooked up to drips administering hydration, antibiotics, medicines and even pain relief. Although the efficacy of medical IV therapy is undisputed, the rapid rise of clinics offering IV vitamin infusions to the general public is not backed by scientific evidence and consumers should exercise caution. What is IV vitamin therapy? IV vitamin therapy involves the delivery of vitamins into the vein through a slow-drip (similar to the drips you see at hospitals). The process takes between 30 to 45 minutes and if you’re squeamish about needles, clinics offer a localised numbing gel before the needle is inserted. The claims The original IV vitamin therapy…

It’s not just holidays than can leave us feeling blue after. Weddings, major celebrations and, would you believe, even workouts can all have the same effect. “People get a hit of dopamine and endorphins at these events, as well as during the lead-up (which can be months and months), but when this stops, people find it difficult,” explains Marny. To help alleviate this, Marny suggests asking yourself the following questions: » What happened during these events that made me so happy? » Did it mean more socialising, talking or connecting with people more? » Was it about the excitement? » Was I open to more experiences? » Was I spending more time with my partner, friends or family? “Try to apply what you learn from this to everyday life,” advises…

Q Can wellness technology help me control my weight? A Nutritionist Jenny Boss says: “A food tracker can be a useful way of thinking about what we put in our mouths and work out any nutrient gaps we might have. Many women, for instance, are low in calcium and iron, most people don’t eat enough seafood or fibre, and lots of us don’t drink enough water. Tracking what you eat can be a way of ensuring you get your recommended daily amount (RDA) of nutrients and eat a balanced diet over a week. “Logging your food may also be a helpful way of reducing any mindless eating, such as eating when bored, stressed or tired. But I’m not sure that tracking every bite is helpful in terms of developing a…

‘My daughter and I agree that it looks and tastes incredibly like the version made with sushi rice’ Have you ever made your own sushi? If you haven’t, then I highly recommend you get into the kitchen for some DIY sushi making – it is so easy, fun and super healthy, especially my cauliflower sushi, which is low-carb, paleo-friendly and grain-free. Using cauliflower as a grain or rice-free alternative in cooking has become super popular and there are so many delicious and healthy recipes available. My daughter and I love to make cauliflower sushi at least once a week. As vegetarians, we fill our sushi with lots of my daughter’s favourite fresh raw vegetables, but you can certainly get creative and add any fillings you like. My daughter and I…

Looks can be deceiving. An eye-catching book cover doesn’t always mean a life-changing read, and just because a person’s body looks fit and healthy on the outside, doesn’t necessarily mean their daily habits are. For Nats Levi, the boost of self-belief, confidence and empowerment she experienced through movement was the bait that got her hooked, and it wasn’t long before she went from the shy participant at the back of a gym class, to a Les Mills group fitness instructor, sometimes teaching in front of hundreds of people around the world. Her schedule at times was jam-packed with 15 to 20 group classes to teach each week, plus her personal client database and her personal workout regime on top of that. Yet even with all the high intensity hours she…

While most people are heading home from work in the evenings, you’ll find Ella Williams paddling out into the surf in the coastal Coromandel town of Whangamata. As a multi-title world champion athlete, she lives and breathes the surfing lifestyle from sunrise to sundown. The average day tends to start at the crack of dawn with an early ocean swim or a workout at the gym, followed by a smoothie and a day of work in her parent’s Whangamata Surf Shop, before clocking off in the afternoon and heading straight back to the beach with her board where she rides the waves until dark. “They are full on, big days, but it’s good. I like to keep busy,” she grins. And busy she has definitely been. ‘I’M A HUGE BELIEVER…

‘We see the sacrifices we need to make to achieve the goal as bigger than the goal itself’ What are your current aims in life? Whether you’d like to be fitter, lose some weight, learn something new or land a better role at work, chances are you’ve got an aspect of your life that you’d like to improve. But setting a goal and reaching it are two very different things. So, how do you keep that motivation fired up, stay on track and ace your goals? We have some great advice from the experts to help you reach them... What do you really, really want? It sounds obvious, but when you come to set yourself a goal, it’s important to ensure that it’s something you actually want enough to be…

I was in a serious car accident a few months ago. I’ve fully recovered but I’m constantly anxious, afraid and I can’t sleep. What’s going on? A It sounds as if you’re suffering post-traumatic stress disorder (PTSD), a mental health condition that can develop when we experience a traumatic event like an accident, assault or natural disaster like a bushfire. Feeling wound-up, problems focusing and disturbed sleep are common symptoms. Effective treatments are available. A therapist can help you to recognise when your past trauma has been triggered and how you can access your resilient self to help you self-soothe the part of you stuck in the trauma incident. Yoga and meditation can also help release tension and regulate the nervous system. Ask your GP about a referral to a…

» 1 Understand that relaxation doesn’t mean you’re lazy or lack dedication. “Reframe these beliefs by understanding more of how the brain works, our cognitive load, and the evidence around wellbeing, self-care and the value of sleep,” explains Jocelyn Brewer. “Rest and relaxation can actually add to your productivity because you have freed up some of the mental load to be able to work more efficiently.” » 2 Learn to be present with your feelings. “Fundamentally, many of us feel anxious because we feel like we can’t cope,” Kate James says. “When we are able to just notice those difficult thoughts and difficult feelings – rather than needing to fix it or make it go away – there’s this easing of tension. It’s learning to be with the experience, not…

HOW DO YOU GET INTO A POSITIVE HEADSPACE ON DAYS WHEN YOU DON’T FEEL CONFIDENT?  Be really open and honest about how I’m feeling to myself and those around me, and staying in the moment. What does the perfect weekend look like for you?  Sunny days with friends, family, food, wine and stories. FAVOURITE CHILDHOOD MEMORY? Ohhh so many! Probably putting on shows with my brother and sister. You know, the one where you tell your parents they have to watch and clap. WHAT’S THE HEALTH FOOD YOU KNOW YOU SHOULD EAT MORE OF, BUT JUST CAN’T STOMACH? Kale. All women should know: themselves and their power. WHAT BOOK IS ON YOUR BEDSIDE TABLE? The Book Thief, Normal People and a travel guide to New York. If you could go…

Steps to slim down Why a coffee a day could keep the weight away Reasons to walk more and a plan to get you started No gym? No problem. Try these moves at home Eat your way to wellness Seven days of tasty, easy keto recipes Low-carb meals to try from Luke Hines A lighter take on a fan favourite – sushi! Incredible women Pippa on motherhood and her fabulous forties Nats Levi finds balance after her fitness obsession Ella Williams on how self-belief helps her succeed Become your best self: be informed, be nourished, be energised, be inspired, simply be... Health hacks The low-down on IV vitamin therapy Treating painful periods with acupuncture Expert advice to protect yourself from illness Breathing for better sleep, stress and cravings For a…

The love of coffee is strong in New Zealand, with almost a quarter of us drinking four or more cups every day. If you’re a coffee drinker, you might already be benefiting from these positive effects of the caffeinated drink! » Live longer! Having 3-4 cups of coffee per day might extend your life expectancy. Research suggests that most of us could get some serious overall health benefits from coffee, except for pregnant women and those at risk of fractures. » Alert at first sight. Did you know that looking at something that reminds you of coffee can help your mind become more alert? It sounds ridiculous, but it’s been proven by a University of Toronto study. Try putting up pictures of coffee in your study to stay focused. »…

At my son’s six-month check-up at the early childhood clinic, the nurse was unable to locate his left testicle. Should I be concerned? A Your son needs to have his scrotum examined by your GP when he’s calm and in a warm environment. If your GP is concerned he has an undescended testicle, it is important he is referred to a paediatric surgeon who can perform a simple operation (under anaesthetic) to locate the testicle and secure it in the scrotum. This is ideally done from six to 12 months of age. ‘A paediatric surgeon can perform a simple operation to locate the testicle’ My mum is in her 60s and has been diagnosed with atrial fibrillation. Her GP has started her on lots of tablets. Does she need to…

Should I eat before or after my workout? A The answer to this depends on the type of exercise that you do and the goal of your physical activity. For example, if your goal is to lose weight and you are just going to undertake a short cardio workout, save your snack until after your session. If your goal is to win a game of netball, then you may be better off having a small, carbohydrate-rich snack before your workout to boost your energy levels so you can run rings around your opponent. However, if your goal is to build muscle tone in a weight session, it’s best to include both a small pre-workout snack and a post-workout snack that includes both carbs and protein to support muscle growth. It…

» More is not better when it comes to exercise, as the added stress can have a negative effect on your hormones, fertility and bones – especially if you’re doing HIIT. Opt for regular strength training instead with restorative practices like » gentle yoga to recover. Yoga, Pilates, barre and bodyweight movements like squats and push-ups are also great ways to strengthen » muscles and bones. Being healthy isn’t about having extremely low body fat, especially for females. Better indicators of health include glowing clear skin, eyes and hair, a regular menstrual cycle and stable high energy levels – not to mention happiness!…

When riding on the exercise bike in the gym, should I focus on the RPM or the time per kilometre? A RPMs are the amount of revolutions you complete per minute, so the focus here is speed. To work at a high RPM (100+), there needs to be less resistance, which in turn will encourage more slow twitch fibres to be recruited and it will also be more taxing on the cardiovascular system. If you focus on a lower RPM (60 or below) with resistance, you will recruit more fast twitch fibres and will cause more muscular fatigue in the legs. With this in mind, you can work at either of the RPM examples above and still hit the same time per kilometre, it just depends on what your actual…

» ”The day starts with my favourite breakfast – oats with Almond Breeze almond milk, topped with banana and raspberries and chia seeds, and my go-to green smoothie.” » ”My lunch, especially in summer, is an açai smoothie bowl. I add berries, açai and Almond Breeze almond milk, then for toppings, I add coconut, bananas, granola and my green smoothie – always.” » ”Dinner is usually a yummy wrap filled with all sorts of veggies. Or I will have my mum’s very popular vegan veggie stack filled with pumpkin, kumara, broccoli, cashew nut sauce, mushrooms and more. Vegan lasagne and vegan hamburgers are also my faves!” » ”It can be daunting to start going vegan. One key tip, which my family and I did, was if you love a certain…

» Alcohol. Although it will help you fall asleep faster, it commonly disrupts your sleep later in the night and it dehydrates your skin. » Sodium. Salty food makes your body retain fluid, which leads to puffiness, particularly around the eye area. » Your device. Research has shown that the blue light emitted from your phone, tablet or laptop not only interferes with your body’s internal clock (your circadian rhythm), it may even prematurely age your skin.…

LIFE IS SHORT What a lovely article on Art and Matilda Green! They both seem like such down-to-earth people and it’s been such a joy to watch their journey (especially after following them on The Bachelor!). When ‘reality’ TV so often seems like anything but, these two are an example of how you really can meet your other half in the strangest of situations and form a beautiful life together. All the best to them and little Milo – I’m sure there will be much happiness ahead of them. – Belinda HELPFUL READING The detox handbook in the February issue was such an eye-opener, it was full of really useful information. I really liked the tips on how to reduce your mental load and give yourself a bit of a…

LIGHT NEWS Do you take precautions against blue light but still struggle to get to sleep? It might be the brightness of our screens – not the colour – that interferes with sleep. By studying the effects of different wavelength lights on mice, researchers at the University of Manchester found that those exposed to bright yellow lights had more difficulty falling asleep, compared to mice exposed to dim blue lights. When examining the S cones in the retina, which forms our perception of colour, it was found that blue colours did not affect the body clock as significantly because the colour blue is more naturally associated with night time. This means that, contradictory to what we’ve been previously told, using dim, cooler lights in the evening may be more beneficial…

You’ve lounged by the pool sipping cocktails. You’ve averaged two massages a day and you’ve re-connected with your partner in more ways than one. But now the holiday’s over and, like your bikini, your happy mood’s been packed away. The post-holiday blues have set in. “Many people feel quite blue and upset about returning to the daily grind after a holiday,” says health and wellbeing psychologist, Dr Marny Lishman. “People often describe feeling most alive when they’re on holidays. They get to spend time doing things because they want to, rather than because they have to, so everything’s enjoyable and carefree. It’s not always the case when they get home.” Research backs this up A study by OnePoll found that 40 percent of travellers experience back to work “dread” –…

THE WORLD OF DIGITAL WELLNESS When we’re looking for ways to learn about self-care and improve our health, we’re more likely to reach our goals if we have support systems set in place. The great news is that the solution is right at our fingertips, with a wide range of wearable gadgets, products, apps and online tools to accompany us on our wellness journey. TECH IS WHERE IT’S AT A digital detox is a prescription for good health – we all need a break from screens from time to time and sometimes that can be difficult. But when it comes to improving everything from sleep, fitness and heart health to stress and diet, the digital world is where it’s at. It gives us the tools to monitor our health and…

Cutting open an avocado to reveal the most perfect green flesh inside is one of life’s simple pleasures. Heading to the fridge a day later only to find your glorious avocado remains have turned a muddy brown colour – not so much. So to help you maximise the life of your summer produce, we have rounded up some of the best food-storing hacks. » Any fruits or vegetables that spoil quickly or wilt such as leafy greens, cucumber, broccoli, berries or grapes, should be kept in the fridge » If you have greens like celery and broccoli that you don’t plan on eating for a while, wrap them in foil to keep them crisp. To prevent leafy greens from wilting too fast, wrap them in paper towels to absorb any…

THIS RECIPE IS ALSO FANTASTIC WITH DUKKAH. SPRINKLE A LITTLE OVER THE TOP BEFORE SERVING Sensational sumac steaks » SERVES 4 1 head of cauliflower 1 large head of broccoli 2 tbsp coconut oil 125ml (½ cup) extra-virgin olive oil 1 tbsp sumac 1 tsp ground cumin ½ tsp chilli powder ½ tsp garlic powder Sea salt and freshly ground black pepper 1 handful of flat-leaf parsley leaves, roughly chopped DRESSING 2 tbsp hulled tahini 125g (½ cup) coconut yoghurt or canned coconut cream 125ml (½ cup) lemon juice Sea salt and freshly ground black pepper 1 Preheat the oven to 180°C and line two baking trays with baking paper. 2 Sit the cauliflower upright on a chopping board and cut four even slices about 4cm thick out of the…

NAIL IT Dr. Hauschka’s organic and 100% natural Neem Nail & Cuticle Oil penetrates the nail to strengthen and fortify while softening cuticles. Neem leaf, apricot kernel oil and extracts of chamomile and anthyllis fortify and moisturise nails and help to protect against breakage, while cuticles are softened. $47; drhauschka.co.nz SKIN SAVER Too much time in the sun can leave skin feeling less than its best. By Nature Brightening Pink Clay Mask gently draws out dirt and oil trapped in skin. Combined with nourishing native New Zealand kawakawa extract – renowned for its calming and cleansing effects – it’s perfect for restoring skin balance. $12.99; bynature.co.nz VIEWING PLEASURE Neon is a subscription video on demand service for one-all-inclusive package of $13.95 per month. Neon offers hundreds of hours of viewing…

Shot of moisture While the addition of a skin essence isn’t an essential step in a skincare regime, it certainly can be an added bonus. A hydrating blend of vitamin E and B3, YSL Beauty’s new Pure Shots Hydra Bounce Essence-in-lotion, $76, is a great choice for dry skin and is blissfully free of parabens, mineral oil and sodium lauryl sulfate. Bright eyes Help fortify the eye delicate area Dermalogica’s new BioLumin-C Eye Serum, $136, is a lightweight eye formula optimised to help fortify the delicate eye area. The supercharged serum delivers Dermalogica’s own ultra-stable vitamin C complex, to gently brighten and firm over time. PROTECTS AND PRIMES Add a nourishing multitasker to your makeup routine and your skin will love you! Aleph Beauty Serum / Primer, $69, works as…

What does the word ‘relaxation’ bring up for you? Does it prompt a softening of your muscles and a sense of peace, or does it result in a racing heart and a vague sense of panic? If you fall into the latter camp, you could be experiencing relaxation-induced anxiety. It sounds like a contradiction – after all, the whole point of relaxing is to reduce feelings of stress and anxiety – but trying to relax can actually make some people anxious. Researchers have estimated that relaxation-induced anxiety may affect between 17 and 53 percent of adults. And unfortunately, those who are most likely to experience it are typically those most in need of relaxation. ‘THERE CAN SOMETIMES BE RESISTANCE BECAUSE THEY FEAR WHAT MIGHT COME UP FOR THEM’ A 2012…

This month is a standout one astrologically-speaking. The latest Mercury retrograde ends, and, far more importantly, the planet of hard work and tough times, Saturn, is finally changing signs. More on that in a moment. Let’s start by looking at the end of the Mercury retrograde cycle. Mercury has been reversing, this time around in the sign of Aquarius and Pisces. The cycle started last month and finishes on March 10. In other words, use the first 10 days of the month to go over whatever needs a rethink. Mercury retrograde is perfect for second chances, so if there’s something you messed up which you feel you could tackle again now, do it before March 10 (if it feels right!). After March 10, we go into the shadow period –…