Innholdsfortegnelse for December 2018 i Good Health

JUST LET IT BE I know I don’t have to tell you guys how important exercise is for your body but did you know that your emotions need a good workout sometimes too? As a culture we often pride ourselves on being strong and stoic, not letting stuff get to us and if it does, certainly not letting anyone else know about it. It’s easy to think that being tough means being in control of your feelings at all times. But the truth is that we don’t always get to decide how we feel about situations – sometimes the mildest thing can make us miserable, if it reminds us of a past sadness or taps into a personal insecurity. What we can choose is what we do about it. And,…

HOLIDAY SPOT Noosa. “We’re actually about to take our first family holiday there for five days and it’s a big deal for us to go together. I can’t wait to just hang out on the beach, to swim and to eat ice cream and fish and chips – just like my good old family holidays of the past.” BAND Pearl Jam. “I’m listening to a lot of old school stuff with the kids at the moment – mainly Pearl Jam and The Beatles.” BEAUTY PRODUCT The Jojoba Company’s Youth Potion. “I’ve got combination skin and this leaves my face feeling super-hydrated, plus it’s only $30.” FOOD Burger and chips. “I’m a sucker for a good burger – always with extra aioli.” PERFUME Black Orchid by Tom Ford. “I’m looking for…

When we take a plane trip our body takes a journey that affects our cardiovascular system, our sensory perceptions and possibly even our immune system. In the space of just a few minutes, your body is shot into an environment whose conditions resemble those found at altitudes of 2.5km above sea level. It’s as if you’ve suddenly scaled Mt Kosciuszko. The air pressure drops to around 750 hectopascals – a quarter lower than at sea level. For perspective, air pressure at ground level doesn’t drop below 850 hectopascals, even in the eye of the severest cyclone or hurricane. And even then this process takes at least 24 hours. If that wasn’t enough, the airflow around your body is sometimes an icy 5°C when it leaves the air-conditioning vents. This semi-frost…

Bright coloured foods – Highly coloured fruits and vegetables are packed with antioxidants, which have anti-inflammatory benefits, help to protect against free radical damage, and ‘mop up’ oxidative stress in the body. Darkly pigmented foods, such as berries and beetroot, are particularly high on the antioxidant scale. Walnuts – Nuts are a great addition to any diet, but walnuts pack the biggest health punch when it comes to reducing inflammation. Leafy green vegetables – As well as being loaded with nutrients, leafy greens help to support our liver detoxifying pathways, which is an important step for reducing inflammation. Broccoli is particularly helpful as it contains sulforaphane, an antioxidant that boosts liver detoxifying enzymes. Turmeric – The main active ingredient is curcumin, which has proven detoxifying effects. Turmeric is best eaten…

Planning a family holiday? We’ve all witnessed a screaming child on the plane, usually during take-off or landing. What’s going on is that they’re most likely experiencing ear pain due to the sudden change in air pressure. Usually the air pressure in your inner ear and the air pressure outside are the same. But when you fly, air pressure decreases as you go higher and increases as you go lower; this is more of a problem for children because they have narrower Eustachian tubes and often have cold symptoms like congestion. With some simple precautions, you can help make flying more comfortable for your children. 1 Make sure they drink plenty of fluids while in the air; it encourages swallowing to open Eustachian tubes and loosen mucus, which can thicken…

Isotretinoin has been recommended for my son’s severe acne, but I am worried that it may cause depression. Should I let him take it? A Isotretinoin has had a lot of bad press about alleged links to mental health issues, however there is no evidence that people are more likely to become depressed from taking the drug. The simple fact is that mental health issues, prior to taking the drug, are common in teens and young adults. The other issue is that untreated acne makes teenagers (understandably) depressed. Isotretinoin can only be prescribed by a qualified dermatologist and they carefully supervise their patients on this medication. I think it is well worth trying it and all my young patients who have had their acne cured by it would agree. ‘The…

While there are no obligations for stores to reduce the number of palm oil products on their shelves, in the UK supermarket chain Iceland is taking a stand, and has pledged to remove palm oil from all of its own-label products by the end of this year – half of its frozen items are already palm oil-free. Whether we’re motivated by our health or the environment, there are steps we can take to reduce our consumption and boost our wellbeing, including limiting the amount of processed foods we eat and aiming for under 5g of saturated fat per 100g in products we buy.…

Carrot, cardamom and amaranth cake » SERVES 8–10 » GLUTEN-FREE A decadent, moist, rich cake that is not only gluten-free but is also filled with flavour and fragrance. This is a perfect way to use up any carrots you may have lurking in the vegetable drawer of your fridge. 200g shelled pistachios, lightly toasted 230g coconut sugar 6 eggs 125g amaranth flour ½ tsp baking powder Finely grated zest of 4 oranges 1 tsp cardamom pods, toasted and freshly ground 360g carrot, grated 160ml olive oil HONEY CREAM CHEESE ICING 250g cream cheese, at room temperature 125g soft unsalted butter, at room temperature 80ml raw honey 1 tsp vanilla paste, or the seeds from 1 pod Zest of 2 limes TO DECORATE Edible spray-free roses or violas 1 Preheat the…

Which tea is best for weight loss? A Green tea: Contains caffeine and catechins, both known for increasing metabolism. Studies suggest a 1-2kg weight loss over 12 weeks. Dandelion tea: Dandelion contains chemicals that increase urine production, which causes fluid loss but not fat loss. Senna tea: Senna has a laxative effect, which may result in some short-term weight loss, but doesn’t result in fat loss. Peppermint tea: Peppermint has been used in traditional medicine to relieve indigestion. There’s some evidence that peppermint oil may reduce bloating and gas. Yerba mate tea: Yerba mate is a source of caffeine which can increase metabolic rate for a short period of time. In summary, green tea is likely to result in the most fat loss, and is the…

The ‘100 Days Without Fear’ challenge was started by Michelle Poler for her final project in her graduate program, when she realised that her anxieties and need for control were stopping her from living life to the fullest. So she made a list of everything that scared her – from pain to animals, to wearing patterns – and devoted 100 days to tackling a fear a day. Her project culminated in a TED talk at TEDxHouston, where she said, “I don’t believe in absolute fearlessness, but I do believe that we can negotiate with our fears. It’s a way to pursue our dreams and open ourselves to experiences that we never even considered.” And that’s something we can all take on board. In need of inspiration? You can check out…

Have you ever gone on holiday only to return, carrying not just souvenirs, but a few extra kilos as well? Despite your best intentions, holidays often mean an excess of food, relaxation and very little exercise. The cost of this good time? Frustration when you face the holiday damage. Walking holidays can be taken anywhere in the world, from hiking through Canada’s Banff National Park, walking (and eating) your way through Italy, to scaling Mt Kilimanjaro in Tanzania. But there is a way to take a break, still enjoy what you eat and not come home to that dreaded weight gain. The answer? Go on a walking holiday. If you’re conjuring up images of super-fit, 20-somethings trekking the Kokoda trail, think again. Active holidays, such as walking tours, are seeing…

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Often the weekends fly by and come Monday morning we’re already struggling to remember what we did! It’s not a bad thing to be busy but the important thing is be present in what we do and make the most of our leisure time by focusing on the things that really matter most to us. Here are some ideas to try... OUR EXPERTS » Dr Alice Boyes is a clinical psychologist and author of The Healthy Mind Toolkit. » Psychologist Ellen Bard focuses on work, self-care and personal growth. » Eve Menezes Cunningham is a therapist and author of 365 Ways to Feel Better. 1 PLAY You might think this is one for the kids but even grown-ups need to play and there’s research to prove it. “It helps us…

BUILDING A BETTER COMMUNITY I love Good Health magazine and often save a few copies to binge read. The article ‘Talk of the Town’ in the October issue was very timely. All too often we read about weight loss and put the blame on the individual for eating too much and not exercising. Even though it’s been a long time coming, it’s good governments are now contributing towards setting up healthy environments to make exercise and eating well an easy option. Living in a supportive community also supports mental health and a sense of belonging. It was a great article. – Angela REACH OUT WHEN YOU FEEL THE NEED Thank you for your recent articles about mental health issues. Living with depression, stress and anxiety makes the work/life balance hard,…

PUPPY LOVE There’s an evolutionary reason why we find puppies so cute. Researchers from Arizona State University’s canine-science laboratory found that it’s no accident that people consistently rate puppies as most attractive when they’re six to eight-weeks-old: it aligns with a crucial developmental milestone. At around eight weeks, mothers stop nursing their puppies, and once puppies are weaned, they rely on humans for survival. Evolution comes into play so that when puppies need us most, we’re most likely to find them irresistible. Stranger things Random acts of kindness are among the loveliest things in this world, and now a new study shows that helping strangers may relieve their pain more effectively than loved ones can. The study, published in the journal Royal Society of London B: Biological Sciences, had participants…

Because I start my day so early I need to get a good brekky in me, but I also like to maximise my sleep. My solution is to prepare these breakfast frittatas a few days in advance. You simply whisk six eggs together, throw in a load of frozen veges – peas, corn, and carrots, usually – then some chopped ham and some feta cheese. Divide in a muffin tray and then put in the oven for 15 to 20 minutes on 180°C. Super-simple and super-quick. My two-and-a-half-year-old doesn’t want to eat anything with vegetables in it, but these handily mask the good stuff so he’ll eat them too.…

Whether you are looking for a soothing hot cuppa or a refreshing iced tea, Red Seal’s Hot or Cold Tea range offers you the unique ability to customise your teatime experience. The convenient tea bags come in a variety of fruity flavours and can be brewed in both hot and cold water quickly and easily. Healthy and delicious, every flavour in Red Seal’s Hot or Cold range contains no sugar, caffeine or artificial sweeteners and is gluten free. Make delicious iced tea at home, add a tea bag to your water bottle for a flavour boost on the go, or take your time and savour a pot of piping hot brew with friends. A tasty alternative to water and excellent value for money, Red Seal Hot or Cold Teas are…

» Autoimmune illnesses fall into two general categories: localised and systemic. Localised illnesses affect certain organs and include coeliac disease, type 1 diabetes, and thyroid illnesses such as Grave’s disease. Systemic autoimmune diseases affect multiple organs and tissues, and include rheumatoid arthritis, scleroderma and lupus. » Women have a higher susceptibility to autoimmune illnesses than men, and experts at Johns Hopkins University in the US estimate that roughly 75 per cent of people with autoimmune disease are women. Symptoms are most likely to come on in childbearing years, and although the reasons are largely unclear, new research suggests that it may be due to genetic factors linked to the X chromosome. » Evidence suggests a link between vitamin D deficiency and some autoimmune illnesses, including multiple sclerosis, Hashimoto’s disease and…

Allergy and Immunology Foundation of Australasia (AIFA) allergyimmunology.org.au Asthma Australia asthmaaustralia.org.au Australian Healthy Eating Guidelines eatforhealth.gov.au Dietitians Association of Australia  daa.asn.au NPS Medicinewise nps.org.au Nutrition Australia  nutritionaustralia.org Podiatry Association of Australia podiatry.org.au ACKNOWLEDGEMENTS This health book was prepared using information from Health Direct, Better Health Channel, Kidshealth.org , and the Australian Government Department of Health. GENERAL NOTE This is intended as a general introduction to the topic and in no way should be seen as substitute for your own doctor’s or health professional’s advice. All care is taken to ensure that the information contained here is free from error and/or omissions; however, no responsibility can be accepted by the publisher,…

Eat less and move more is the baseline for losing weight, but it can be hard to follow – even when we know it’s true. But a new study published in the International Journal of Obesity says a novel technique may help you stick to your weight-loss goal. The study followed 141 participants with BMIs of at least 25. Of this group, 55 of them followed motivational interviewing, a type of counselling helping them discover their motivation for change. The other 59 underwent functional imagery training (FIT), where they were taught to fully visualise, as realistically as possible, achieving their goal of weight loss. The aim, explained researchers, was to encourage them “to come up with their own imagery of what change might look and feel like to them, how…

» Eat a hearty breakfast between 7 and 9am as this is when the stomach is » most active and functional. Eat a light dinner between 5 to 7pm. This allows enough time for digestion » before going to bed. Eat cooked foods, and drink room temperature water for better digestion » and reduced bloating. Control your emotions to protect the organs through yoga, meditation » or journal writing. Avoid greasy, processed, raw, sugary, and dairy foods as these foods block the smooth flow of blood and qi throughout the body.…

Who loves rice paper wraps? Me! I am such a big fan because they are healthy, nutritious and you can load them up with all your favourite green produce. They are also very easy to make; once you get the rolling technique down, you can roll them out in no time, making them perfect to serve for a light lunch/ dinner or to take on a summer picnic. These rice paper wraps are fresh, crispy and loaded with lots of my favourite green vegetables. You could also add other green vegetables of your choice such as asparagus, zucchini, broccoli and spinach. Or, if you wish to make them more colourful, add other veges like carrots and capsicums . I serve these with with my green goddess mint dipping sauce and…

We all know how important it is to get away from work but it’s equally important to take time away from your phone, the internet and social media. Walking tours often involve hiking in remote areas where there’s no internet coverage, and sometimes, not even phone coverage. While some people cringe at the idea of not having access to their mobiles, Mark explains that once they’re out walking, they change their tune. “The benefit of having patchy or no internet access is that you can switch off and concentrate fully on the natural environment that surrounds you. This enforced mindfulness can be quite liberating and addictive,” he says. For those people worried about walking in areas that have no mobile reception, many tour companies offer personal location beacons in the…

My mother makes me feel guilty for living my life the way I want to. I’m 38 and tired of feeling manipulated. What should I do? A An emotionally manipulative parenting dynamic can start when you’re as young as five with parenting comments like, “You are my life. I would die without you.” You grow up feeling responsible for your parent’s happiness. If you don’t meet her needs, she makes you feel guilty and before you know it, you’re doing something you don’t want to do and feeling resentful. To break the pattern, remind her you are not responsible for her happiness. That doesn’t mean you don’t love and care for her. But her happiness is her responsibility, not yours. ‘You are not responsible for her happiness’ Whenever I ask…

Capricorn DEC 22 – JAN 20 With all the tumult you’ve experienced this year, you can be forgiven for looking forward to seeing the back of 2018. But before it ends, take a moment to think about the amazing things you learned about yourself and life. A wiser you, with more insight, will emerge in 2019. You could argue that this is what life is all about. Aquarius JAN 21 – FEB 19 Set aside some time on the morning of December 7 to make some New Moon wishes. Make up to 10. And then? Feel the feeling of the wishes fulfilled. What does it look like in your mind’s eye? How does it feel? Overall, you can expect a very social end to the year, which is potentially good…

What does an average week of fitness look like to you? I like to do two to three HIIT sessions a week, two cardiovascular days, and a stretch and toning session. I’ve experimented with a lot of different styles of training and found a mix of these gets the best results, in limited time. The workouts are from my programme, bodybyfinch.com, and the beauty of it is they are all under 30 minutes. What advice would you give your 16-year-old self? Nourish your body and take care of it, as it’s the only place you have to live! How do you keep your energy levels up throughout the day? Keeping my life balanced with healthy food, movement, and meditation, alongside joy and love, is key. Planning is important and at…

This month’s star letter wins Plunkett’s Pure Aloe Vera and High Potency Vita E products, valued at more than $100. Plunkett’s Aloe Vera Gel is 99% pure, certified organic aloe vera – perfect for sun and wind burn. The mask and moisturiser are both high-potency certified organic aloe vera with the added benefits of allantoin, jojoba and chamomile. Vita E contains natural Vitamin E and is enriched with rosehip oil. Available at selected Pharmacies and online at plunketts.com.au.…

Exact figures for how many people are affected by autoimmune disease are hard to pin down, but several reports indicate that they collectively affect between five and 10 per cent of the developed world’s population. Whether you’re avoiding that chesty cough doing the rounds at the office, sporting a burn on your finger from last night’s cooking mishap, or you’ve rubbed your eye straight after holding onto the handrail on the shopping mall escalator, our immune system is always hard at work. It protects us from the billions of bacteria we share our lives with, goes into battle when a virus comes our way, and works around the clock to safeguard our health so our body can function at its best. Our incredible ability to heal and fight infection has…

There’s been a lot of buzz lately around the nightshade family, with some saying that they make conditions like arthritis, inflammatory bowel disease and autoimmune diseases worse. But before you swear off spuds entirely, let’s take a look at the evidence. You may be familiar with the term ‘nightshades’ through the toxic species, deadly nightshade. But it’s just one plant in the large Solanaceae family, which encompasses more than 2000 varieties of plants. While we don’t eat many of the plants in this family, those that are edible have been considered staple foods for hundreds of years. Among the most commonly consumed nightshade foods are potatoes, tomatoes, eggplant, capsicum and chillies. Even condiments like paprika, tomato sauce and salsa contain nightshades. Behind the claims Much of the controversy around nightshades…

Stuffed potatoes with cream cheese and green onion » SERVES 4 4 large potatoes 1 tbsp pouring cream 2 garlic cloves, crushed 2 green onions, thinly sliced, plus extra to garnish 50g coarsely grated provolone Sea salt and freshly ground black pepper 1 Place the potatoes in a large saucepan and cover with cold water. Bring to the boil over high heat and cook for 10 minutes. Remove the pan from the heat, cover and set aside for 20 minutes, until the potatoes are completely tender. Drain well and rinse under cold water. 2 Cut about 5mm off the length of each potato, so they sit flat on a work surface. Cut about 1cm off the opposite ends, then scoop out about 1 tablespoon of the flesh. Put the scooped-out…

Christmas is one of my favourite times of the year. I love decorating the tree, wrapping presents, listening to Christmas music and  especially Christmas baking. I have fond memories as a child of being in the kitchen with my mum making Christmas cookies, packaging them up with beautiful festive ribbons and dropping them off as gifts.  Now I love to follow this same tradition with my daughter. A few weeks out from Christmas we spend a day baking in the kitchen. We have Michael Bublé playing in the background while we create our favourite Christmas recipes such as my chocolate berry bliss balls, Christmas granola, and ginger and cinnamon cookies.  Each recipe is made with healthy ingredients and packed full of festive flavours and spices. Once our delicious treats are…

Revered for its ability to create strong, lean muscles with particular focus on core control, Pilates is increasing in popularity. We spoke with Dr Brent Anderson the founder of Polestar Pilates, an internationally recognised leader in Pilates instructor training, to find out what this body-strengthening exercise technique has to offer and what the latest research and developments are. What are the central tenets of Pilates? ‘WE’VE LOST SIGHT OF WHAT IT FEELS LIKE TO MOVE EFFICIENTLY AND WELL’ A I think first we have to understand where Pilates came from. It goes back to Joseph Pilates – he was from Germany andhad studied yoga and animal movement, he was also a boxer and a wrestler. By the time he got to New York, he became fascinated with the dance world,…

In summer, the only time I can exercise is at night, however I find it really difficult to sleep afterwards. Any tips? A Intense exercise stimulates the body and can increase the stress hormone cortisol. Excess cortisol inhibits growth hormone being released, which is paramount for muscle repair and recovery, and keeping us as youthful as possible. It also inhibits melatonin, our sleeping hormone, which may be why you’re struggling to get adequate shut-eye. Make time in your workouts so you’re able to finish with some meditation, yoga poses, or even some foam rolling or breathing techniques. Then have a cool shower and avoid any screen time for at least an hour before bed. Practising these consistently should help. ‘It also inhibits melatonin, our sleeping hormone’ What are some squat…