Innholdsfortegnelse for April 2020 i Good Health Choices Magazine NZ

Most of us have a vision of how we’d like to end up in old age. In an ideal world, I see myself still heading to yoga, splashing around at aqua-aerobics sessions, going for walks with my husband, reading shedloads of books, catching up with friends and being treated to the odd dinner out by my children. What I’m hoping to avoid is being bedridden, ill and unable to do any of the things I love. In this issue, writer Linda Music talks to a number of people who are redefining ageing and examines some of the scientific breakthroughs that may keep us hale and lucid in our twilight years. Our beautiful cover star, comedian Hayley Sproull, opened up to Erin Fisher about how PCOS has taken a toll on…

GREAT KIWI READ I bought the February 2020 Good Health & Wellbeing magazine to read while relaxing on the beach in Gisborne. What attracted me was Art and Matilda Green on the cover, but as I read the magazine I was inspired and intrigued by many of the articles. The mini detox magazine had a lot of great suggestions, which I hope to implement, and the migraine remedies also came up in a conversation and I was able to pass on some of the tips I’d read. I also thought about listening to podcasts and was delighted to find there were a few suggestions in the magazine, which I now follow. If the sunny weather continues, I look forward to finding some more “me-time” to read what’s coming up next.…

Chronic fatigue syndrome (CFS) is a disorder characterised by extreme fatigue with no underlying medical condition. It’s more likely to affect women than men and anyone who has difficulty managing stress. The fatigue may worsen with physical or mental activity, but doesn’t improve with rest. CFS has other symptoms beyond crippling fatigue so see a health practitioner if you have more than a few of these symptoms: » Loss of memory or concentration » Sore throat » Enlarged lymph nodes in your neck or armpits » Unexplained muscle or joint pain » Headaches » Unrefreshing sleep » Extreme exhaustion lasting more than 24 hours after physical or mental exercise. DID YOU KNOW? Chronic fatigue syndrome, or myalgic encephalomyelitis, is thought to affect 16-20,000 Kiwis.…

When you’re stressed and anxious, your breathing may become shallow or you might hold your breath, which means you’re not taking in enough oxygen. This can lead to lower levels of oxygen and higher levels of carbon monoxide in your blood and the result can be fatigue. GETTING IT RIGHT Place coloured sticky dots around your house as a reminder to breathe. You might be surprised how often you hold your breath. Also practise breathing from your diaphragm several times each day, particularly when you’re feeling tired. Put your hand over your belly button. As you inhale, focus on making your stomach and chest move. This will automatically expand your lower lungs so you take in more air with each breath.…

Extra green breakfast eggs » SERVES 4 » PREPARATION 10 MINUTES » COOK 25 MINUTES 1 tbsp coconut oil, melted 100g button mushrooms, sliced 1 spring onion, finely sliced 1 tsp paprika 1 tsp ground cumin ¼ tsp cinnamon ¼ tsp chilli flakes 1 tsp tomato paste 500g jar or 2 cans whole tomatoes 3 cups chopped greens (spinach, kale, silverbeet) 4 eggs ¼ cup chopped parsley or coriander 1 Preheat the oven to 160ºC. 2 Heat a cast iron pan over a medium heat, add the coconut oil, mushrooms and spring onions, and fry until soft. 3 Add the spices and tomato paste to the pan, and stir through. Let the spices and tomato paste sizzle for a few minutes. Add the tomatoes and mash with a fork to…

Is it possible to eat too much protein? A In short, yes! Your body can only utilise a limited amount of protein at a time, so it’s recommended that you don’t consume much more than 30g of protein per meal or snack. Consuming more than 30g usually means that the remaining protein will be stored as fat. In some cases, such as in people with kidney disease, high protein intakes can even worsen their condition. To optimise your protein intake, enjoy small, regular meals containing approximately 30g of protein each. An example of a meal containing 30g of protein would be 100g of grilled chicken breast with three cups of salad or two hard boiled eggs with one cup of cottage cheese and vegetable sticks. ‘To optimise protein intake, enjoy…

With it being a new decade, you’re probably raring to go with a full-on new fitness routine. And it’s great to start out as you mean to go on, but before you hit the heavy weights, it’s important to understand where your body is at right now, and to consider what foundations you’ll be building upon. No matter what your current level of fitness, your body’s posture will determine which types of exercises will best suit you. “Your posture is the foundation of your movement. If it’s bad, you’ll have pressure in different areas of your body,” says Nolan Sunnassee, founder of Online Personal Training. “Think of it like a motorway: if lanes are blocked off, the cars have fewer lanes to flow along so traffic builds up, just as…

Get hydrated The cooler months means more hydration is required, and F-Balm Electrolyte Waterfacial, $89, is a new overnight mask from clean beauty superstars Drunk Elephant that features a cocktail of hydrating and barrier-replenishing ingredients. Antioxidants and omega fatty acids work together to re-hydrate parched skin, making it soft and supple, while vitamin F beads add extra hydration. Niacinamide repairs the barrier function, with squalane helping to regulate the production of oil and lend its anti-inflammatory properties. Freshen on the go Tatcha The Serum Stick, $83, is a treatment-meets-touch-up-balm that is the perfect solution for freshening up dry skin on the go. A concentrated solid serum made from 80 percent squalane and Japanese lemon balm, the innovative beauty is the perfect way to keep skin and makeup fresh throughout the…

Happy skin & graceful ageing What makes us feel old and how to turn back the years The signs of melanoma and steps to protect yourself Skin-loving innovations in the world of beauty Looking after your health Maybe baby? Fertility in your 20s, 30s and 40s Boost your immune system for the months ahead All the reasons to add walnuts to your diet Get moving, get outdoors! Common CrossFit myths debunked Find the best exercise for your posture type Gardening can be therapy for mind, body and soul Become your best self: be informed, be nourished, be energised, be inspired, simply be... Personal challenges Hayley Sproull on self-love and life with PCOS George FM Breakfast host Kara Rickard on resilience Expert advice on negative self-talk and overthinking Let go of…

Ageing is a disease that can be cured Many of us believe that ageing brings a slide into ill health, loss of mobility and mental decline. According to Dr David Sinclair, Harvard researcher and author of Lifespan: Why we age – and why we don’t have to, this view is out-dated. In fact, Dr Sinclair believes that ageing is a disease, like cancer and diabetes, and should be treated as such. Dr Sinclair explains that in the past, diseases like cancer and diabetes were considered inevitable. Due to medical breakthroughs this is no longer the case and the Australia-born genetics expert believes the same will be true for ageing. “Being a natural problem doesn’t make it inevitable and it sure doesn’t make it acceptable.” ‘Ageing is quite simply a loss…

» You have a demanding job: Work stress is a common cause of emotional exhaustion. Your risk increases if you don’t like your job » or work long hours. You’re a perfectionist: Many studies have revealed a link between perfectionism and emotional exhaustion. Perfectionists are more likely to put themselves under excessive stress by taking on more than they can » comfortably manage. You’re lonely: People who don’t have family members around them or many close relationships won’t have frequent opportunities to share their feelings and are left to deal with problems on their own. » You have poor self-care: We’re not talking about facials and pedicures, but if you’re not in the habit of prioritising your wellbeing, you’ll probably end up emotionally exhausted. This includes not getting enough exercise,…

“I was pretty energetic until I hit 40. After that I started to feel tired more often during the day and was less inclined to get out and exercise like I used to. I tried going to bed earlier and although that did help a bit, I just wasn’t my old self. My doctor couldn’t find anything wrong with me, but suspected I wasn’t sleeping well. I thought I was getting plenty of sleep but after going to a sleep clinic it turns out I had sleep apnoea. My husband had complained about my snoring from time to time, but I’d assumed that was caused by my hay fever. Now I have a CPAP machine, which I was relieved to see was much smaller than the older machines I’d seen.…

Peruvian chicken wings with aji verde » SERVES 4 1.5kg chicken wings Coriander leaves, to serve 1 lime, halved AJI VERDE 2 large handfuls of coriander leaves 1 serrano chilli, deseeded and chopped 100g aioli (optional recipe below) 1 tbsp olive oil 1 tbsp apple cider vinegar Sea salt and freshly ground black pepper SPICY MARINADE 2 tbsp coconut oil or good-quality animal fat, melted 4 garlic cloves, finely chopped 3 tbsp tamari or coconut aminos 3 tbsp lime juice 3 tbsp honey 2 tbsp chipotle chillies in adobo sauce, finely chopped 2 tsp ground cumin 2 tsp smoked paprika 1 tsp finely chopped thyme leaves 1 tsp sea salt 1 For the aji verde, combine the coriander, chilli, aioli, olive oil and vinegar in a blender with a pinch…

1 Ask someone to take a picture of you, standing upright from sideways on. Take a look at how your posture looks. 2 Compare your posture to the ilustrations shown on this page. Which one most resembles how you stand? Look in particular at the upper back and neck area, and the lumbar spine. 3 Identify your posture type and then perform the beginner’s training plan for that type. You can also find longer workouts with even more exercises.…

Being informed that you have a carcinoid tumour in your stomach on the day you discover you’re pregnant with your first child would be a nightmare for any woman. But for Kara Rickard, host of George FM’s Breakfast, there was never a moment where she thought it wasn’t going to be fine. The 38-year-old Auckland mother of three considers herself a tenacious and positive person – so when she was delivered the news in 2010 that she’d need to have her stomach removed a mere four months after giving birth to her daughter, Haia, she simply rolled with the punches. “I was like, ‘I’m going to be fine; I have different plans for my life’. I was in the frame of mind that it was going to be okay and…

»» Not all overthinking is problematic – it can even be pleasurable or helpful. We can spend a lot of time thinking about positive experiences, exciting projects and upcoming events we are looking forward to! Overthinking is harmful when it’s based in worry, causing you to experience negative emotions, physical problems, or getting in the way of your ability to function and enjoy your life. »» If you have worrisome overthinking tendencies, it helps to keep a thought record. Make notes about what happened, what you thought about it, how you felt and how you responded. Are your beliefs about the situation rational or irrational? Are you assuming you can read minds or predict the future? What do you know for sure and what conclusions are you jumping to? »»…

Exercise can work wonders for your complexion by improving circulation to feed your skin and create an all-over glow. But a sweat session can also have unwanted side effects, such as a red face, breakouts and chafing. How your skin reacts during a workout largely comes down to genetics, skin type and body size. It’s also affected by what you wear, the temperature and products you use. Ideally, keep your skin free of makeup. A lip balm is okay. A lick of waterproof mascara will open your eyes and a sweat-proof brow makeup will frame them. Reach for a hydrating facial spray to cool down reddened skin, and if you’re prone to chafing, a balm will help to create a barrier over vulnerable areas. Dry shampoo will fast-track hair to…

You scan Instagram and see picture-perfect images of friends having a good time on a beach somewhere exotic. Or perhaps they’re at the newest restaurant in town posting ‘food porn’. Switch to Twitter or Facebook and you see more of the same… people who all appear to be living life while you’re at home watching a boxset, ferrying kids to sport, or catching up on work. The more this happens, the more frustrated and anxious you become. Welcome to the world of FOMO. The ‘fear of missing out’ officially entered our vocabulary several years ago and its rise can largely be blamed on social media and smart technology that keeps us connected 24/7. According to 2018 data, approximately 75 percent of New Zealand’s population is active on social media. We…

LOOK YOUNGER Proven to reduce wrinkle volume by 4.5 times, Snowberry’s Youth Renewing Serum delivers the eProlex™ triple peptide complex to help boost collagen and elastin production while nourishing and hydrating. It has been specifically designed to re-densify ageing skin and improve radiance. $110; snowberry.co.nz ADD SOME FLAVOUR Barker’s are proud to bring you Better Tomato Sauce – a smart choice for any Kiwi table. Made better with New Zealand-grown tomatoes, the range is lower in sugar and salt* too. Available in Original, Homestyle & Naturally Sweetened with New Zealand fruit and vegetables, they’re packaged in 100% recyclable glass. Gluten-free and vegan friendly too! Available at your local supermarket. $5.99; barkers.co.nz *Compared to the market leading sauce. INNER BEAUTY Blue Frog Breakfast has launched a truly beautiful cereal, inside and…

1 Find a quiet space to practise where you won’t be disturbed. Make sure your phone is on silent. If you live with people, let them know you’re about to practise so you’re not interrupted. 2 Wear comfortable clothing and nothing that restricts your breathing. 3 Lie down on a comfortable surface, preferably a mat on the floor as the bed tends to make people fall asleep. Ideally, you want to remain alert throughout the practice, although this can take practise for some people. 4 Have a comfortable head cushion, and an eye mask is optional if you are sensitive to light. A blanket or sarong can also be used to help give you the feeling of safety. 5 Set an intention. With Jen’s online yoga nidra…

Whether you’re growing salad greens or pruning trees and hedges, gardening can mentally and physically help with... » Symptoms of anxiety » and depression » Heart and bone health Muscle strength, » mobility and fitness » Vitamin D » Nutrition Memory and brain » function » Stress levels » Fatigue A sense of purpose and » achievement » Feeling more calm » Mental clarity » Improved compassion Better patience and » acceptance » Connect to nature New or improved relationships and community.…

Every year has a sort of astrological “signature” – a central theme or story. This year, one of the signatures is a series of rolling Jupiter/Pluto alignments – one of which takes place this month. Jupiter is the planet of plenty, Pluto is the planet of change and transformation; Jupiter is about luck, Pluto is about passion. Put it all together and we have the chance for plenty of change, lots of passion and positive transformation. The April Jupiter/Pluto alignment is going to impact everyone differently and in some ways, it could be a rather intangible change. Reason being, a lot of what happens when Pluto is involved happens more on a psychological level. However that doesn’t diminish the power of what’s happening this month. It’s certainly a time to…

AN INVESTMENT IN YOUR HEALTH I picked up a copy of Good Health & Wellbeing recently and it was the first time I’ve read a print magazine in years. It was such a great magazine and I read it from cover to cover. I loved it so much that I actually subscribed for a year, yesterday. I can’t wait to receive my first issue in the mail! Love your work! – Althea Write in and WIN! The star letter featured in our May issue will win a stress and sleep support pack from Kiwiherb, valued at $260. Kiwiherb’s new Sound Asleep is the natural way to support sleep, and calm restlessness often brought on by stress and worry. This fast-acting herbal formula combines passionflower, New Zealand-grown skullcap and withania, traditionally…

ANOTHER OPTION New treatment proven to stop depression in its tracks For those who are on an oral contraceptive pill but have trouble remembering to take it each day, scientists are currently developing a contraceptive pill that only needs to be taken once a month. The gelatine capsule dissolves in the stomach, releasing a six-armed structure that sits in the stomach and releases hormones to prevent pregnancy for at least three weeks. The technology and dosage is still in the early stages of development and has only been tested on pigs so far, but experts are excited at the prospect of more expanded options for female contraceptives, especially for those in the developing world where health services can be limited or difficult to access. TAKE CONTROL Live More Think Less…

Adam Brook owes his life to a haircut. When the 27-year-old personal trainer from Tamworth, Australia booked in for a regular trim last year, he had no idea that it would forever change his life. During the appointment, Adam was informed by his hairdresser that there was a suspicious mole, just above his right ear. “To be honest, I always knew it was there, but I never took much notice of it,” he recalls. “Not until it was pointed out to me that day. That conversation potentially saved my life.” ‘WE HAD NO FAMILY HISTORY AND AS A CHILD I WAS ALWAYS KEPT VERY SUN SAFE’ Looking back, Adam says at first, he didn’t think much of it. “I said something to my mother about it and she pestered me…

Do you often feel fatigued by everyday activities such as shopping, cleaning or climbing stairs? When the heart is less able to pump blood to all of the body’s tissues, it conserves resources by diverting blood from the limbs and instead sending it to the vital organs. This can cause fatigue and may be a sign of heart disease. Heart disease is a serious condition that needs treatment, so talk to your doctor. Lifestyle changes, medications, and physical therapy can all help you control your heart disease and get you back to doing what you love.…

Does exercise decrease the risk of Alzheimer’s disease? A Yes. Anything that improves your cardiovascular health decreases your risk of Alzheimer’s disease by improving the blood supply to your brain. More recently, research has shown that independent of cardiovascular health, exercise gives an added boost in protection, in particular HIIT (High Intensity Interval Training) where you do bursts of rigorous exercise, enough to make you feel puffed, repeatedly, for short periods of time (30 seconds) with a recovery period of a few minutes. Another study has shown that people with a faster average gait speed (how fast you walk) also have a decreased risk of Alzheimer’s disease. ‘Independent of cardiovascular health, exercise gives an added boost in protection’ My 45-year-old husband was recently diagnosed with Sudden Sensorineural Hearing Loss (SSHL).…

Lemon grass beef banh mi » MAKES 4 » PREPARATION 35 MINUTES ¼ cup (75g) whole-egg mayonnaise 3 tsp sriracha or other chilli sauce (optional) 2 half baguettes, ends trimmed, halved crossways 2 baby cucumbers (qukes), cut into batons 1 carrot, julienned 1 spring onion, cut into 5cm lengths 8 large fresh coriander sprigs LEMON GRASS BEEF 300g beef porterhouse or rump steak, fat trimmed, sliced thinly on the diagonal 1 tbsp fish sauce 1 stalk fresh lemon grass, white part only, chopped finely 1 clove garlic, crushed 1 tbsp vegetable oil 1 red shallot, halved, sliced thinly 2 tsp white sugar 1 Make the lemon grass beef. 2 Combine the mayonnaise and chilli sauce in a small bowl. 3 Split the baguette pieces lengthways from the top, without cutting…

Slice into this heavenly sweet peach cake! I can honestly say peaches are one of my favourite fruit and I was absolutely delighted when we moved into our new home a few months ago, to discover that we had two fully blossomed peach trees. These trees were the inspiration for my sweet peach cake. This cake is super easy to make and it looks quite spectacular. It’s light and sweet, freckled throughout with little cubes of sun-ripened peaches and topped with even more slices of deliciousness. I have also made this cake with other fruit such as plums and nectarines, so it is very versatile. Served with vanilla coconut whipped cream, it is the perfect cake to serve for morning tea when friends or family pop in, or take it…

When doing a bench press is it best to have feet on the ground or in the air at 90 degrees? A There is no right or wrong, one is simply more advanced (feet in the air) due to having to balance with the back, due to your feet not helping you stabilise on the floor. This position will also fire up the abdominals and quadriceps. If you choose this position, I recommend having a spotter as there is more risk of becoming stuck under the bar during the final reps as, once again, you don’t have the feet as an extra stabiliser for the final, more difficult pushes. Regardless of the version you choose, be sure to breathe out as you press up and really control the lowering phase.…

» It’s really important to do something every day. Whether that’s walking, going to the gym or going for a bike ride, because even if you don’t feel like exercising, you will feel really good afterwards. » To feel healthy, I have to have my mind in a good place. Even when I was at my fittest, I might not have felt healthy or in a good headspace, so never underestimate how important your mindset is. I meditate, even if it’s for 10 minutes, sometimes that’s all it takes to get out of your head. I’m a positive person and am always thinking, “Your life is awesome, you have a great job, you work with great people, you have a great house, and your kids are fed.” I’m grateful for…

Autumn is here, and there’s no better time than the present to update your skincare arsenal with the latest and greatest in buzz-worthy ingredients. Supercharge your skin before the cooler months hit! MORINGA OIL If you’re not familiar with moringa oil, that’s about to change – it is popping up in every corner of the beauty world with good reason. The oil is 40 percent monounsaturated fatty acids, with 70 percent of that being oleic acid, which has proven invaluable when it comes to improving barrier function. Moringa oil is also ideal because it’s similar in make up to the oil your skin produces naturally, helping to balance and nourish all skin types. It also absorbs deep into the skin, leaving no greasy feeling afterwards. FIND IT IN: Estée Lauder…

My daughter has been diagnosed with an eating disorder. I’m afraid and not coping. What can I do? A It’s vital to care for yourself when supporting someone else. Talk to a friend or family member you can trust – or find a support group where you can talk about your fears and frustrations. Make sure you continue to have your own life and do the things that matter to you. Learn everything you can about eating disorders, the more you know, the more you can understand. Understanding is the key to coping. Talk to your GP about a referral to a psychologist who can give you strategies to help you cope. My boyfriend and I are drifting apart – I feel I am no longer a priority in his…

» So how do you loosen the grip of FOMO and explore the benefits of JOMO? Say ‘no’ more often. “People struggle to say no but if someone asks me to do something, I’ll describe the situation, express how I feel and offer a solution. So, if I’m too busy and under a deadline, I’ll explain that and suggest we meet another time,” says Aaron. ‘WE NEED TO CAREFULLY CHOOSE THINGS THAT ADD TO OUR LIFE’ » Be intentional about how you use your time. What does a good day at work look like? Or what does an ideal weekend look like? How can you use that time to connect with people and to enjoy some positive emotions? “Too often, people take a mindless, repetitive approach. Do things you value,…

Favourite dish for a lazy Sunday brunch? Coconut yoghurt, walnuts, frozen berries, banana and a touch of maple syrup, and then coffee with oat milk. What’s been your most memorable moment on stage? Playing Mr Tumnus in Nelson Youth Theatre’s production of The Lion, the Witch and the Wardrobe. I got to wear fake-fur faun legs and it’s where I met one of my best friends. IF YOU COULD HEAD OFF ON HOLIDAY TOMORROW, MONEY NO OBJECT, WHERE WOULD YOU GO? Back to Japan for a six-month holiday. I would travel from the north to the south and everywhere in between. What books are on your bedside table? Beyond the Miracle Worker by Kim E Nielsen (a biography of Annie Sullivan) and the Rachel Cusk trilogy (Outline, Transit, and Kudos).…