Innholdsfortegnelse for April 2018 i Good Health

‘The whole team got together to taste-test the latest superfood’ Working on Good Health magazine means we’re always investigating what’s new in the world of wellness – from the technological and scientific to the more spiritual side of life. Sometimes we even go the extra mile and personally road-test the latest trends. This month, while writing her story about the importance of good posture, our Features Editor Sara decided it was time to straighten out. Keen to reap the benefits of a well-stacked spine – better breathing and digestion – she’s been wearing a little device that gives her a buzz every time she starts to slouch. You can find out how that’s working on page 26. Our Senior Designer Kate was intrigued by the idea of ‘angel card reading’,…

HEART AND MIND Do you like the sound of meditating for a good cause? It’s what Mindful May is all about, and it’s back this year. The world’s largest meditation programme challenges participants to meditate for 10 minutes a day for a month, while raising money to provide clean water in developing countries. Challenge founder Elise Bialylew explains, “It’s like a 10-minute holiday for your mind each day and it contributes to saving lives around the world. It’s a win-win.” Since the challenge started six years ago, Mindful May has raised more than $600,000 to fund clean water projects in developing countries. If you want to take part in the challenge, head to mindfulmay.org and register before May 1. A plum job Did you know that Australia’s very own kakadu…

Posture. It’s the sort of thing you might not have thought about since you were told off at school for slouching, but when it comes to health benefits, paying more attention to your alignment can have a big impact on both body and mind. And if you believe it’s just about standing up straight or balancing a book on your head, Sydney-based biomechanics expert Dell-Maree Day says think again. “There’s that classic line we heard from our grandmothers, ‘Sit straight, pull your shoulders back’,” she says. “But immediately when we hear the word ‘straight’, we overcorrect, and this is why a lot of people who try to improve their posture end up feeling like they are exacerbating aches and pains, as they are pulling themselves up with the wrong muscles.”…

Vegetable frittata » SERVES 6. READY IN ONE HOUR 1 tbsp olive oil 250g red baby potatoes, skins on, very thinly sliced 250g sweet potato, very thinly sliced 1 red onion, peeled, thinly sliced 2 medium chillies, seeded, finely chopped Salt and cracked black pepper 125g broccoli florets 1 cup green peas 12 large eggs, whisked ⅓ cup (80g) Jalna Greek Yoghourt ½ tsp ground turmeric Zest of 1 lemon 1 tbsp black sesame seeds, toasted Micro herbs, to serve (optional) HERB YOGHURT 1 cup (250g) Jalna Greek Yoghourt ¼ cup chopped mint leaves 1-2 tsp lemon juice, to taste Salt and pepper, to taste 1 Make the herb yoghurt by combining all ingredients. 2 Preheat grill to high. Heat the oil in a large ovenproof 30cm heavy-based frying pan…

Grilled salmon with garlic mushroom and lentil salad » SERVES 4 This combination of lentils, mushrooms and rocket is a hearty, robust dish that is particularly good with grilled wild salmon, which also adds extra protein, healthy fats and plenty of vitamins and minerals to your meal. 200g Puy lentils 1 bay leaf 2 thyme sprigs 800ml vegetable stock (or water) 1 tbsp olive oil 200g chestnut mushrooms, cut into eighths 200g large flat or Portobello mushrooms, sliced 2 garlic cloves, peeled, finely chopped 4 x 100g salmon fillets 100g rocket leaves Sea salt and freshly ground black pepper FOR THE DRESSING 1 garlic clove, peeled and crushed 2 tbsp white wine vinegar 1 tsp wholegrain mustard 1 tsp runny honey 1 tbsp extra virgin olive oil 1 tbsp water…

FOCUS ON INCREASING YOUR CARDIO FITNESS WITH REGULAR JOGS I’ve joined my local netball team but I haven’t played since my early 20s and I’m concerned about how my body will hold up. How should I prepare for team sport again? A Focus on increasing your cardio fitness with regular jogs/runs as well as three sets of 10 reps of basic resistance and plyometric exercises (ones that involve jumping). You could try body weight squat jumps ( jumping in the air as you push up through the squat) and lateral jumps ( jumping from side to side with feet together) at least three times a week if possible. I highly recommend agility style training (based on quick changes of direction) to help prepare the knee and ankle joints for the…

» MyCompass Created by: the Black Dog Institute A free self-help programme for people suffering from mild-to-moderate stress, anxiety and/or depression, based on techniques including CBT and interpersonal psychology. It includes motivational messages and a daily ‘mood tracker’. mycompass.org.au » ReachOut WorryTime Created by: ReachOut and the Centre for Clinical Interventions Based on CBT techniques, this app helps you manage your stress and anxiety by allowing you to record the worries that pop into your head and then set up ‘windows’ during the day when you can return to them so you can get on with your day. au.reachout.com » This Way Up Created by: the Clinical Research Unit for Anxiety and Depression at St Vincent’s Hospital and the University of NSW CBT courses…

‘Don’t cross-examine; just give support’ How do I help a friend who has been sexually assaulted? A First make sure your friend is safe. If she/he is worried they’re being followed or stalked, help them get to a secure place and alert the police. Next, listen and validate their story and feelings. Don’t cross-examine; just give support. Very gently, help them become aware of their options, from considering emergency contraception to filing a police report. Avoid questions about what happened such as, ‘What were you doing there?’ It might come across as judgement or blame. Let them go at their own pace and talk, or not, in a way that makes them feel comfortable and in control. Encourage them to get professional help. I’m in my early 50s and recently…

Its subtle cognitive effects suggest that awe makes us more careful in how we think through information and approach our decision-making. In a study led by Shiota, participants were encouraged to vividly remember a time they felt awe or another positive emotion. They were then asked to read a proposal which included both strong and weak arguments. Participants in most positive emotion conditions, including enthusiasm, amusement, and contentment, were easily persuaded by both the strong and the weak arguments. Participants in the awe condition, however, were only persuaded by the strong arguments. “This indicates that awe makes us more cautious and critical thinkers in the face of new information and when faced with uncertainty we deal with it through a careful and detail-oriented process,” says Shiota.…

GOOD ADVICE I have just purchased your March 2018 issue and saw the article on empathy. I just wanted to say a huge thank you for putting this story in your magazine. This has helped me to feel that I am now better able to help my best friend, who has been unwell for a couple of months now. I have been trying to help her, but every time I’m with her I feel as though I’m taking on her problems, and I am becoming very frustrated and drained. Now after reading your article, I feel that I will be able to cope with my friend’s problems better and not take them on as my own. Your magazine has always been a great source of information and advice and this…

In our often stressful lives, one single thought can make the difference. These were the findings obtained by brain researchers in recent studies, which showed there are 13 common ‘mind traps’ that can constantly trigger stress reactions, even when the actual threat level is low. We might live in a stress-filled world, but experts say recognising and changing some common negative thought patterns can save us a whole lot of exhaustion and unnecessary anxiety. “Stress is like a guitar string. If it’s strung too loosely, it can only play flat, lower sounds, and if it’s strung too tightly, it produces excessively high, sharp tones, or indeed even snaps,” says stress researcher Jonathan S Abramowitz of the University of North Carolina. “A guitar string must have the right tension in order…

As we age it’s important to guard against a natural loss in flexibility and mobility, so that we can live full, pain-free and active lives for as long as possible. If you’re experiencing aches and soreness in the joints and tendons, or suffering from the painful symptoms of mild osteoarthritis, it can be all too easy to stop moving, stop stretching, and reach for the synthetic antiinflammatories just to get by. That’s where the all-natural powers of curcumin found in Flexofytol – designed to improve joint health and flexibility – may help. MADE FROM NATURE Curcumin, the main wonder ingredient in Flexofytol, is the all-natural extract found in turmeric, and scientific evidence has shown that it may have wide-ranging benefits for your joint health, flexibility and general wellbeing. Having been…

 Despite being on maximum doses of preventer puffer medication for my asthma, I am still getting wheezing with exercise and sometimes at night. What should I do? ‘There are new medications for severe asthmatics’ A It is extremely important that asthma is well controlled – not just so you feel better but to avoid long-term serious complications such as irreversible lung damage and even death. See your GP to make sure you are using your puffer correctly and to exclude other problems that may be contributing such as hay fever, sinusitis, gastro-oesophageal reflux and sleep apnoea. Ten per cent of asthmatics have difficulty controlling the condition and these people should be referred to a respiratory specialist. There are some new asthma medications for severe asthmatics - monoclonal antibodies - that…

Coconut and banana custards » PREPARATION: 20 MINUTES » MAKES 8 SMALL CUSTARDS A good form of saturated fat and high in vitamins and minerals, coconuts are a good supply of fuel for the brain. 2 cups coconut cream ¼ cup coconut nectar, or maple or rice syrup 1 large banana 1 tbsp pure vanilla essence 1 tsp agar-agar powder (see tip) 1 Combine all the ingredients in a blender and blend until smooth. Transfer the mixture to a small saucepan and bring to the boil, then reduce the heat and simmer, stirring, for 4-5 minutes until it thickens slightly. 2 Transfer the mixture to small moulds and allow to set in the refrigerator for a few hours. You can sprinkle a few cubes of peeled mango, sliced strawberries or…

‘Both green and gold kiwifruit are a nutritious snack’ Are green or gold kiwifruit healthier? A Firstly, they are both a nutritious snack, packed full of vitamins and minerals, but there are a few slight differences: Green kiwi: » 90 calories per serve (2 kiwifruit) » Super-rich in potassium » Good source of folate » More vitamin C than an orange » Excellent source of fibre Gold kiwi: » 110 calories per serve (2 kiwifruit) » Rich in potassium » Not a lot of folate » Three times more vitamin C than an orange » Good source of fibre I’ve been losing my hair. Could it be my diet? A Nutritional deficiencies and dietary changes can sometimes result in hair loss. Selenium, iron, zinc and omega-3 can all impact hair…

Our tablets, computers and phones can be a literal pain in the neck. Your head weighs a lot when it’s upright, but when you’re looking down at a digital device with your head tilted forward, your neck muscles have to support three times the head’s normal weight, which can lead to strains, aches and stiffness. 1 “Try to bring your device up in front of you to avoid bending your neck too much,” says Rory Brown, a physio from St Mary’s University in the UK. 2 “If you’re sitting at a desk, prop the device up rather than laying it flat, and wherever you are, take regular breaks to look up and relax your neck.” 3 “Turning to look over each shoulder or bending the head to the side allows…

» “I have a job working on television and have had since I was 19 years old, but a long time ago I got that it wasn’t just about working on television, it was about using television to inspire people. That’s what I do.” All-round wisdom guru Oprah Winfrey’s ikigai is to make a difference in people’s lives. » “Being a mother is probably my greatest sense of purpose, but this cause gives me another sense of purpose outside my own family.” Having witnessed domestic violence in her family as a child, Halle Berry has devoted more than 20 years of voluntary service to Jenesse Center, a US shelter for victims of domestic violence. » “Making money was always just a side product of having a good time and creating…

THE CARDS REFLECT WHAT’S GOING ON IN A CLIENT’S LIFE, ESPECIALLY THE THINGS THEY HAVEN’T ACCEPTED YET If there’s one question I have to brace myself for whenever I’m heading to a party, it’s this: “What do you do for work?” It’s not that I dislike talking about being an angel card reader, who delivers messages from clients’ guardian angels through my cards – actually I love discussing how my clients have gone on to make changes in their lives by following the guidance I’ve channelled. It’s just that raising this topic inevitably means dealing with a lot of misconceptions. I’m sometimes tempted to lie and claim ‘I sell photocopiers’ to avoid any further questions (not that there’s anything wrong with selling photocopiers, of course). The angel cards I use…

Garmin Vivoactive Features more than 15 preloaded GPS and indoor sports apps, including yoga, running, swimming and more, plus the Garmin Pay™ contactless payment system. Monitor your fitness level with VO2 max and fitness age estimates, plus get connected features such as smart notifications, automatic uploads to Garmin Connect™, LiveTrack and more. RRP $449. See harveynorman.com.au *Available for supported cards from participating banks. Contact your bank for more information. Only available at NFC-enabled terminals. Floradix ®  Formula Liquid Herbal Iron Extract Provides nutritional iron to help maintain vitality, energy and general health. Combines the benefits of organic iron plus vitamins and herbs in a base of fruit juices, honey, wheat germ and yeast. RRP $25.95. Visit floradix.com.au for more details. Supercharge Meals Sweet potatoes are a great source of…

We all have five different types of brain waves, or patterns of electrical impulses, that buzz across our grey matter day and night. Each type of wave has a different frequency, and each serves a particular purpose when it comes to our mental function. » GAMMA Gamma waves are our fastest and highest frequency, and fire in the brain when we are learning something new, or processing complex information. Experts believe gamma waves are vital for our sense of perception. » BETA Beta waves are commonly observed when we are awake. Important for everyday functions like socialising, reading and writing, as well as logical thinking, the right amount of beta waves allows us to focus clearly and complete tasks with relative ease. Our beta waves naturally increase in response to…

ARIES MAR 21 - APR 20 You have powerful stars this month with the New Moon in your sign on April 16 and some exceptionally strong Mars/Saturn/Pluto action in your 10th House of Career. If ever there was a time to get really intentional about what you want to achieve professionally, this is it! April is also the ideal month for you to make a 12-month plan. Taurus APR 21 – MAY 21 There is a lot of love in the air for you this month as loving Venus moves through Taurus. On her travels, she connects with celestial amplifier Jupiter in your Love Zone. Suffice to say that if you’re not feeling loved up this month, you really need to do something about it! April also augurs well for…

Trends analysts in the US have found that “everything lunar” is coming into fashion in 2018. This is not all that surprising. Women have worked with the Moon for millennia. It was just during the so-called Burning Times (1300 – 1800) when the risk of being burned at the stake as a witch for doing so saw this traditional female practice dying out. But they can’t burn us anymore! If you’re one of the growing hundreds of thousands (maybe millions!) of women around the world keen to explore life when you work with the Moon, this is the month to get on board, as the New Moon takes place in the first zodiac sign of Aries. On the night of April 16, do a New Moon ceremony at home. Alone…

WHAT SPARKED YOUR INTEREST IN NUTRITION? Being around good food growing up and not having takeaway food available ingrained in me the benefits of healthy eating. Watching my mum cook, generally without recipes, inspired me to keep the kitchen creative. It all starts by bringing the right food home. You need to make healthy normal so you’re not always thinking, ‘is this healthy?’ Do you get nervous at big events? You wouldn’t be human if you didn’t get some nerves, but if you have done everything you can do to prepare for all the controllable elements, it will help you approach the challenge with the confidence you need to perform at your best. What’s been your scariest moment out in the surf? Probably when I surfed Cape Solander (also known…

HOLIDAY SPOT Hawaii “I love the shopping there.” BAND “Because of Mark’s work I’ve had to download, listen to and learn to enjoy Elvis music, because he performs it every weekend. Other than that, I love 60s and 70s music - especially the Bee Gees.” FOOD My rainbow salad “I call it that as it has so much in it. There’s feta cheese, avocado, pepitas, sunflower seeds, rocket, spinach, sometimes olives, celery, tomatoes, leek, crunchy beansprouts. It’s so good!” TV SHOW Have You Been Paying Attention? “It’s hilarious!”…

Greened-up shakshuka » SERVES 4 GENEROUSLY 2 tbsp olive oil 1 leek, white part only, washed well and sliced 3 garlic cloves, peeled and thinly sliced 1 green capsicum (pepper), diced Pinch of chilli powder or paprika 1 tsp ground cumin or cumin seeds 3 fresh bay leaves 1 tsp tomato paste (concentrated purée) 800g tinned chopped tomatoes 250g (1¾ cups) frozen peas 1 large handful baby spinach leaves 4 large free-range eggs Mint leaves, to garnish 1 Heat the olive oil in a large frying pan over high heat. 2 Add the leek, garlic, capsicum, spices and bay leaves and cook, stirring often, for 5 minutes, or until the capsicum is softened and the spices are fragrant. 3 Stir in the tomato paste, tinned tomatoes and peas, then bring…

When it comes to delicious and healthy ways to eat smart, Australian sweet potatoes are the powerhouse side. Packed with goodness for adults, kids and babies, just 75g of baked sweet potato will provide 100% of the daily Vitamin C intake required by under-threes as well as more than 60% of their Vitamin A needs. Sweet potatoes are also low-GI and rich in niacin, magnesium, dietary fibre and folate. Roasted, mashed, steamed, barbecued or baked, the versatile sweet potato looks great on your plate, is super-simple to prepare and packs a tasty punch in every bite. Buy firm, bright produce and store in a cool, dark spot before serving up the sweet and smart sensation your whole family will love. Supercharge your meals with Australian sweet potatoes. For more information…

“A lot of my friends said, ‘You’ve got to try F45’. I have to admit I did feel intimidated at first. You wait outside, so everyone was congregating – and there were a lot of super-fit people – so I felt a bit out of my depth. But at the start they ask, ‘Who’s new?’ so I thought, ‘cool, I’m not the only one.’ The good part is you can adjust it for yourself and take a breather if you need to. The instructors try and help you, but they don’t single you out. Even though I haven’t done heaps of classes, you form a good relationship with the instructors and it has that family vibe rather than a big anonymous gym. Normally I’d do a mix of running or…

YOU NEED TO EXERCISE FOR FOUR TO FIVE DAYS A WEEK, EVERY WEEK FOR YOUR HEART TO REAP THE BENEFITS MAKING CHANGES BEFORE YOUR MID-60S CAN IMPROVE HEART HEALTH AND LET YOU ENJOY A FITTER OLD AGE If you’ve spent a large part of your life on the couch nursing the TV remote, or if much of your working day involves sitting at a desk, all is not lost! Because it’s never too late to improve your health – at least when it comes to your heart. New research has found even after years of sitting down, men and women in middle-age can reverse their risk of heart failure and perhaps add years to their life. The secret? Regular aerobic exercise – both moderate and high-intensity – on four or…

“When I was asked if I was interested in doing an angel card reading, at first I was very sceptical. I had been to a psychic once and didn’t have a very good experience after hearing some things I’d rather not have known. But after reading through Trudie’s website, seeing that she’s not actually a psychic and that your guardian angels can only give you positive guidance on your life, I decided to give it a go. I chose to get the reading done over email and I got to ask my angels three questions. After a few days I got my reading back, which was a detailed five-page document. It was broken down into three areas. The present, the near future (roughly three months’ time) and the future beyond…

Remember the last time you felt a sense of awe? Perhaps you were staring into the night sky, being moved by music, or standing on a mountain top viewing the wonders of nature. While the source of what arouses these jaw-dropping, breath-taking, heart-swelling displays of awe in each of us is different, it’s indisputably a powerful emotion which allows us to be in the presence of something vast that transcends the mundane reality of life. Though this mysterious sense of wonder and its effects have only recently begun to be scrutinised by researches, it’s quickly being characterised as the ultimate emotion, which when experienced can change the course of life in profound and permanent ways. Michelle ‘Lani’ Shiota, associate professor of psychology at Arizona State University, and one of the…