Health Central Future Focus Issue 2 2019 by NZME. Educational Media

Issue 2 | Thursday, 1 August 2019

An NZME custom publication

Health Future Central Focus

The Diet and Exercise Edition Finding the fun in functional fitness

Superfoods: should we believe the hype?

Informs. Inspires. Educates. | healthcentral.nz/category/futurefocus

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Contents Editor’s note

or me, the highlight of editing this issue was interviewing American Ninja Warrior Rose Wetzel. During the course of our chat, Rose would say things like “for women like us”. I didn’t have the heart to tell her that although she and I are the same age, we are worlds apart in terms of our athletic prowess! Having said that, I relish my time spent exercising and I’m always looking for ways to improve my diet, so perhaps we’re not totally dissimilar. Much of the content in this issue resonated with me and I hope it will with you too. Vegan athletes, intermittent fasters, Pilates addicts, comfort eaters, new mums – they all feature in this edition of Health Central Future Focus, which spotlights diet and exercise. Enjoy.

4: A carnivore’s journey to becoming plantpowered

6: Putting the fun in functional training

7: Are superfoods worthy of the hype?

10: Bouncing back after baby

11: Superwomen need supplements too

12. Moodfood and mindfood

12. Tai chi and qigong: exercising mindfully

13: What’s the alternative?

14: How to set and get your goals in three easy steps

14: Getting to the core of reformer Pilates

15: Guilty pleasures

Jude Barback, Editor

The next issue of HealthCentral FutureFocus will be published on 28 November 2019.

Editor

Commercial Manager

Jude Barback judith.barback@nzme.co.nz

Nikki Verbeet nikki.verbeet@nzme.co.nz

Advertising enquiries

Production Manager

027 712 1413

Aaron Morey aaron.morey@nzme.co.nz

HealthCentral.nz is the independent and impartial go-to source for anyone with an interest in health and wellbeing. yy The latest news yy Thought-provoking feature content yy Policy updates yy Opinion pieces from sector thought leaders yy Teaching and learning resources yy Professional development initiatives yy Innovative practice yy Forum for discussion and debate

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4 | Thursday, 1 August 2019

A carnivore’s journey to becoming plant-powered Ex-carnivore and athlete Brad Dixon shares why he became a vegan and how a plant-powered diet has changed his life.

hen Carl Lewis bound his way to nine Olympic gold medals during the 1980s and ‘90s, no one would have guessed he was running on fresh fruit salad. Whether for philosophical reasons, environmental concerns, or improved health, more Kiwis are also choosing a plant-powered diet to help them enjoy better and more productive lives. As the science rolls in and public perception changes, the idea of munching down on a big bowl of plant food seems increasingly appealing to many carnivorous salad doubters. Many people find it surprising to discover that it is possible to achieve amazing physical endurance and muscle strength whilst relying on the humble plant world for nutrition. In my daily work as a physiotherapist and endurance coach, I am often asked for my opinion on the role of diet in relation to health, growth, stamina and recovery. As a lapsed carnivore, I thought some people may benefit from my personal journey into veganism. Changing the way I ate was the first step and the platform from which I started my wellness journey.

Dark time It all started about six years ago. It was a dark time for me, as any runner who has suffered a significant injury will be able to attest. I had planned to run the Kepler

trail and was looking forward to an epic boys’ trip in the Deep South. Then suddenly I tore a meniscus, and my dream was smashed. My surgeon (who was also my running buddy) informed me that I shouldn’t be running for at least six months, and that my running future would have to be “managed”. Glum was not really the word for how I felt; it was more like bereaved. Not only would I miss the Kepler, but I was banned from running for months on end and faced the real possibility of not being able to run to my potential! After a period of mourning, I became bored with my own miserable behaviour and decided to take a more proactive approach to my recovery. At that time my uncle Murray was battling bowel cancer and had begun to delve into the mysterious world of plant-based wholefood eating. Murray had started a blog to encourage his friends and family to consider changing their own diets and lifestyles. One of Murray’s best blog entries really hit home: “The cards are stacked firmly against prevention; who wants to be advised to change the lifestyle and eating habits of a lifetime… you may think you could never in a million years cut down or cut out sugar, processed foods – particularly processed meats, dairy products, excess alcohol, fast foods, and replace it with a diet of fresh fruit and veges, particularly green leafy veges, berries, nuts, green tea, and smoothies…”

I cringed while reading this as I suddenly recalled all the big breakfasts, steak and chip dinners and other crap I had fed myself over the years.

Lightbulb moment A lightbulb went on. I felt a strong desire to change and to treat my body with the respect it deserved. How could I possibly complain about my then 38-year-old body letting me down when I had done so little to fuel it well? Although I couldn’t run, I threw myself into cycling and swimming and started seeking more information about plant-based nutrition. Many of the things Murray was presenting on his blog seemed to make good sense and even better science. I was intrigued and being naturally inquisitive I started conducting my own personal study. Around this time, I discovered the vegan ultra-athlete and author Rich Roll and his plant-based, wholefood approach to eating. His own amazing journey to improved health formed the final incentive in my decision to try and change my diet. Initially I just ate a lot more vegetables and fruit and cut down my meat intake to once a week. I also started eliminating the more processed meats, like sausages and bacon, from my diet entirely and replaced my artificial biscuit and chip snacks with nuts, seeds and fruit. Over the next 10 weeks, with less training than usual, I lost 12kg in bodyweight, gained energy, had less muscle

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The elephant, rhino, hippo and gorilla have one thing in common – they all get 100 percent of their protein from plants.

Photo source: photos4sale

soreness after exercise, and experienced a newly improved clarity in thinking. This initial experience led me to tweak my eating even further towards a plantbased diet (reduction and then elimination of dairy).

But what about protein? A recurring theme in the conversations was certainly the question of protein, and I will admit it was a concern for me initially too. Did you know that the average person only needs 60–70g protein per day and for athletes the recommendation seems to be up to 1.2–1.8g/kg of body weight? Thus, a 70kg social runner would need about 90g per day. I have been pleasantly surprised to note the quite high protein content in some vegan foods, such as nuts and seeds (20–23 percent), chickpeas, beans and lentils (15–18 percent, raw) and oats and muesli (13 percent). This is in comparison with canned salmon (22 percent), chicken breast (18 percent) and fillet steak (35 percent). I’ll be the first to admit that I was amazed to discover the levels of protein in these very common foods. As Rich Roll points out in his book Finding Ultra, “some of the strongest and most fierce animals in the world are plant-powered. The elephant, rhino, hippo and gorilla have one

thing in common – they all get 100 percent of their protein from plants.” Six years on from my annoying running injury, I am now loving a new way of eating. You could call it a “wholefood plant-based diet”, though it really isn’t a branded fad diet but a great way of life, and a flexible way of eating. I have come to relish plant-based natural foods and enjoy a mainly vegan diet, though a little dairy occasionally sneaks in. The amazing thing is that I used to be a double-meat kind of guy; all my favourite meals tended to have at least two types of meat in them, and yet I can truly say that I am eating exactly what I feel like without any sense of missing out. I honestly don’t crave meat at home or for takeaways. If someone had told me six years ago that I would be choosing a vegan burger over an Angus beef burger I would have laughed… and then ordered an Angus beef burger.

The biggest surprise The biggest surprise is that I actually love the food I am eating; my weight is low and stable and I feel more energetic and creative than at any other time in my life. Even an ex-double-meat carnivore like me must admit that these facts are hard to dispute.

And did I mention I’m running again? Yes, my change in nutrition and weight loss allowed me to build up my running to the point where I now have minimal ongoing knee symptoms, and have managed to run four marathons, including three sub-three-hour efforts, which is the best I’ve done since I was in my mid-20s (and I hope to beat it), and I’ve discovered trail running, which is just beautiful. As I glide into my mid-forties, I find myself living a more outward-looking, gratitude-focused life, to which I largely attribute a very simple change in diet. But don’t take my word for it. I’ve saved these last lines for Albert Einstein, arguably one of the smartest people in history to have the final say: “Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” Brad Dixon is a sports physiotherapist, coach, writer, and wellness evangelist based at EVERFIT Physio & Coaching in Mount Maunganui. Connect with Brad at www.everfit.co.nz, Facebook (@everfitcoach), Strava (EVERFIT), Instagram (@everfitcoach), and You Tube (EverFIT) .

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Putting the fun in functional training

Given that it more closely reflects what we do in real life, the gains from these activities show in the ways our bodies feel and move.

Exercise NZ chief executive Richard Beddie explains why more and more people are becoming interested in functional training.

n the past five years the number of studios and gyms offering various forms of 'functional training’ has grown exponentially. There are now estimated to be more than 300 providers of some sort of functional training class or programme in New Zealand. The vast majority are group-based and are delivered by diverse providers: from international brands such as F45 (the 'F' stands for ‘functional training’) and Orange Theory, New Zealand’s own Les Mills’ ‘Ceremony’ class, all the way through to single studios and trainers developing their own version of functional exercise activities. But before diving into why this growth is happening, and the various benefits of this type of training, let’s explore what functional training actually is. Ask 10 different exercise experts for their definition and you’ll get 10 different answers, but they will generally agree that functional training could best be described as exercise that helps us function and move better in real life. So what does this mean? It means most functional training exercises will be multi-joint, moving the body in a variety of directions with lots of changes to what you are doing many times during the class (sometimes several times a minute). While functional classes can still incorporate more traditional exercises, variety is always a central concept with functional activities. Functional training can be at any level of intensity, with many offered in a

class format at the higher end of the intensity scale, but being class-based, individuals are able to work out at their own levels. Given that it more closely reflects what we do in real life, the gains from these activities show in the ways our bodies feel and move. Rather than being just about squatting more, having a body that can more easily get up and down from a chair (yes, that’s a form of a squat) means that everyday life can feel better and we move better. This could mean everything from feeling stronger and moving better, right through to being able to do something, such as lifting grandkids – the ultimate functional exercise for some! The variety of exercises in functional training is good for both our brains and our bodies. There are degrees of ‘functional’, and the term can be overused, and even mis-used by some. Just like HIIT (high intensity internal training), it can be a really effective exercise type but can also be misused in marketing and social media posts – after all, almost all forms of movement are ‘functional’ to someone. And just to be clear here – some classes are HIIT and are also functional – so these concepts aren’t mutually exclusive.

More or less? Like all forms of exercise, for most people the message “do more” is going to be the right one, but for a small proportion, doing less might be a better message.

Functional training, like all forms of exercise, still puts load and strain on the body (that’s how exercise works – the body adapts to this stress from the exercise to come back stronger / fitter), but more isn’t always better. When considering how much to do, we need to consider how and when to rest muscles and the cardiovascular system. In addition, many forms of exercise put load on the central nervous system, which needs time to recover (it takes around 48 hours to fully recover from some intense workouts), so those taking part in the same functional training sessions five times a week may benefit from one or two breaks mid-week to let their bodies recover fully. Just as functional training provides a variety of exercises, the body may benefit from a variety of classes too – so throwing a yoga class into the mix or going to different types of class can help the body feel and move well. When picking an exercise class or type, functional exercise can be one of those to consider, but like everything the key is what you enjoy and feel good doing, as this will be the #1 factor in helping you stick to the training. Many fans of functional training will say exactly that – it’s fun and they love it, and for them that means it’s the best thing; for others, functional training might be just an occasional class to throw into the mix. The key is keeping the body moving in lots of different ways – and whatever helps you to do that is good.

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Are superfoods worthy of the hype? Superfoods are the celebrities of healthy diets. They have an impressive following, with people spending up large on items that claim to improve health, help with weight loss and even cure diseases. Ruby Harfield investigates the hype.

magine eating a bowl of kale and quinoa. Probably not the most delicious meal you’ve had, but if it makes you feel healthier, even while burning a hole in your pocket, you would do it – right? A superfood is defined as a nutrient-rich food considered to be beneficial for health and wellbeing, with many being touted as so good for you that people go out of their way to incorporate them into their daily lives. Kale, quinoa, blueberries, coconut oil, turmeric and cavolo nero (black cabbage – yes, I had to look it up too) are a few in fashion right now, but they come with a high price tag.

What is a superfood? University of Otago director of dietetics Dr Sue MacDonell said she has discussed what makes a superfood at length with her team. “The term ‘superfood’ is often used to refer to a food that is promoted as having extra nutritional benefit or being rich in vitamins, minerals and antioxidants. “The consensus... was that superfoods are defined by a marketing team to promote a particular food. “These messages often get picked up and promoted, or someone who has tried a superfood and feels better spreads the word.” However, this can often be misleading as people can think that adding blueberries into an unbalanced diet can improve health. “As dieticians we don’t recognise foods as superfoods because all foods have benefits; we need variety. “The benefit of a food is often dependent on a person’s need. For instance, if they are iron deficient then red meat may be considered a superfood for them, but really this person would need a combination of foods to improve their iron status: green leafy vegetables, wholegrain cereals, fruits and veges high in vitamin C, as well as the red meat. “The reality is that no single food will prevent disease or improve your health.” The appeal of superfoods is understandable because most people want to be healthy, she said. “The promise of improving your health quickly and effortlessly is a hard one to resist. We have all been tempted by quick fixes for something, and nutrition is no different. “There can also be a perception that paying more must mean food is better, but there are plenty of low-cost alternatives that, when eaten as part of a varied diet, improve our health.” For people wanting to eat better they should consider foods that are minimally processed. Some that are eaten in combination provide a variety of nutrients, including dietary fibre, that can have many health benefits, says MacDonell. These foods include all fruit and vegetables (not processed bars), wholegrains like oats and brown rice, nuts and seeds (a handful a day makes a great snack and provides protein, healthy fats and some vitamins and minerals), legumes and pulses (like chickpeas, beans and lentils), lean meat, poultry and fish (packed full of protein and minerals) and low-fat dairy. “Put them all together and you have a super meal plan,” she says. “We recommend avoiding the hype; cabbage and broccoli are equally as nutritious as kale or cavolo nero; oats are fantastic and cheaper than quinoa.” People should choose food from all groups and look for food in its whole form; for example, whole fruit and vegetables, not juice or dried. “Carbohydrates like brown rice and wholegrain cereals and breads are rich in vitamins and minerals and provide good amounts of dietary fibre; low-fat dairy products are super for our bones,” says MacDonell. “Learn to become attuned to your hunger and fullness cues.”

“The term ‘superfood’ is often used to refer to a food that is promoted as having extra nutritional benefit or being rich in vitamins, minerals and antioxidants.” Dr Sue MacDonell

In praise of the humble potato An often-shunned carb that has been a staple in many meals has made its way onto the superfood podium recently – the humble potato. Potatoes, while delicious covered in salt and fat, can be very healthy on their own and incorporated into meals and people are now realising their benefits. Potatoes NZ communications and engagement officer Gemma Carroll said potatoes’ nutrition value went out of fashion. “Potatoes have always been a superfood but have been an unsung hero. People around the world eat potatoes and have done for hundreds of years. “There was a trend for a while of eating no carbs and no white food as people thought carbs made you fat. This was a bit of a fad and some still fixate on that.” Potatoes are a good carb, meaning they are absorbed slowly into the bloodstream and do not spike blood sugars. “In moderation – like anything – potatoes provide you with many vitamins and are a good source of energy too.” Potatoes are a whole food; they are low in calories, have no fat, no sodium, no cholesterol, are high in vitamin C (nearly half your daily requirement) and potassium (more than a banana) and are a good source of vitamin B6, which is great for vegetarians and vegans who may need to make up for a lack of B6 from meat). “The potassium is particularly important as it regulates muscle contractions and nerve signals and may help to reduce blood pressure and water retention, protect against stroke, and help prevent osteoporosis and kidney stones.” They also contain fibre (in the skins), magnesium, protein and antioxidants, she said. Potatoes are a resistant starch, which means they support healthy gut bacteria.

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Sponsored Content

Superwomen

need supplements too Jude Barback talks to American Ninja Warrior finalist and Spartan Race champion Rose Wetzel about how we can each live our fullest life.

t’s not every day you talk to an American Ninja Warrior finalist. “In fact, I'll be on TV in two hours here,” says Rose Wetzel casually, when I quiz her on this particular CV highlight. Prior to our phone interview, the 37-year-old American had been described to me as a “crazy, amazing superwoman” and as we chat, I begin to see why. American Ninja Warrior finalist, Washington State running champion, Spartan Races adventurer, personal trainer – and also mother and wife. There is no denying Rose is indeed a breed of superwoman – she ran a Spartan Race (Spartan is the global brand leader in obstacle course races) just two months after having a baby – but she’s also the ‘everywoman’ faced with the struggles and juggles of everyday life that consume all busy working parents. The key, says Rose, is to find a way to pursue your passion – whatever it is – amidst the hustle and bustle of life in order to be the best version of yourself. She’s excited at the prospect of New Zealand’s first-ever Spartan Race and hopes people will take up the challenge. The event, comprising a range of races with varying distances and obstacles to conquer, will be held 2–4 August at Ellerslie Racecourse in Auckland.

Do what you love But whether it’s adventure racing or acrobatics, Rose believes it’s important to set aside time for yourself to do what you love. “For me, my passion just happens to be racing. But for someone else that might be setting aside time to play the French horn, or to garden, or do pottery,” she says. “Self-care is important in order to be the best parent, sister, daughter, husband, son you can be.” For Rose, self-care includes a mix of exercise, nutrition, and more recently, supplements. “As we get older, even if we’re working out really hard and we’re eating well and we’re doing all the right things, we can’t fight time. I’ve found that we need a third prong to support our bodies and that is supplementation. And that is taking the best of what nature and science has and concentrating it down so that we are getting in everything we can to support our active lifestyles.” Rose points to the benefits she’s started seeing after taking MitoQ, a supplement designed to increase energy levels and combat risk of disease as the cells in our bodies naturally start to wane. “When I’m taking MitoQ I’m able to truly explore what I’m capable of physically and work out to the degree that I’m capable of mentally,” she says. “It gives me confidence to push myself to the max in my workouts knowing that I’m supporting my body with nutrition and supplementation.” And by getting the most out of her exercise, Rose is able to spend more quality time with her family. “It’s very exciting because I only have so much time that I want to spend away from my daughter training. And so I want to make that time count. I don’t have time for injuries. I want to maximise time, train hard, spend time with my daughter and live my fullest life.”

Biology lesson What are mitochondria? We’re all made up of trillions of cells, but the real power lies within our cells in the mitochondria, tiny power stations that produce the energy we need to live. Mitochondria wear down as we get older, producing less power – which causes all sorts of challenges to our health. When mitochondria produce energy, they create a by-product called free radicals – tiny rogue atoms that travel freely until they collide with something – and the antioxidant CoQ10 to control the free radicals. As mitochondria weaken, the production of CoQ10 lessens and the free radicals run out of control and escape into our cells, creating the potential for all sorts of damage and exposing us to innumerable health conditions, including those most costly to life. It’s a natural process and nothing could be done about it, until now.

What is MitoQ? MitoQ is a supplement containing a world-first molecule that can enter mitochondria hundreds of times more effectively than any other CoQ10 supplement, helping to restore the natural ability of the mitochondria to contain free radicals and perform optimally. Cells have more power, increased resilience and our risk of disease is lowered.

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Moodfood and mindfood Jody Hopkinson looks at the foods that affect the way we think and feel.

“

One cannot think well, love well and sleep well if one has not dined well,” said the author Virginia Woolf, who, judging by the quality and quantity of her literary output, must have been dining rather well. What is current science saying about the effects of certain foods on our mental and emotional health? What foods make you happy? What foods should students eat to prepare for NCEA? The best foods to feed both your mind and your mood, are “healthy fats, healthy fats, healthy fats”, says Papamoa naturopath Yolande Waho. “The brain is the fattiest organ in the body and so are your nerve cells – neurons, so the best brain foods must include fats. As a naturopath, I tell people the most natural and best fats are those that remain stable at room temperature and when heated. “Those fats are contained in animal, kaimoana [seafood], egg yolk and coconut products, and vegetable fats such as olive and flaxseed oils. All these healthy fats are stable and identical to the fat we have in our brains.” A few vegetable fats, such as olive, hempseed and flaxseed oils, also promote healthy body function, she says. “Vegetable oils shouldn’t be highly processed and manufactured so they are easier for our bodies to assimilate. Fat and water – and watery vegetables such as greens, cucumbers and watermelons – are the most important nutrients for your brain.” Dehydrating liquids such as coffee, tea and alcohol are detrimental to our brains, explains Yolande. “All processed foods, junk food and preservatives and added chemicals like artificial sweetener can hyper-stimulate nerve cells and kill them. The die-off can cause anxiety, depression, Parkinson’s and multiple sclerosis. Food additives and sugar have negative effects on brain focus.”

She highly recommends berries, especially blueberries, which improve the brain function. “Berries are good foods for your nerves, so are good for anything controlled by your nervous system, i.e your senses: hearing, sight, taste, smell and touch.”

Keto or no keto? Yolande does not advocate eating sugars in the form of carbohydrates. “My clients have found that going on little to zero carbs has given them more energy and their moods have skyrocketed. Your brain turns the dietary fats into ketones. “The best way to absorb ketones is intermittent fasting and eating a very low carb diet.” These days modern science has caught up what many natural healers have known for years, she says: the ‘gut brain’ is perhaps even more important than our head brain as it has more neurons. “Neurons and neurotransmitters send messages between your brain and your nerve cells – so the healthier your neurons, the better it is for your mental health. To feed your gut brain, you need probiotics. “Research now shows that when you eat or swallow probiotics most of the probiotics don’t survive the gut acid. I am now recommending practitioner-only, spore-based probiotics, which survive the acid; I have found they work miracles.” I wonder if Virginia Woolf would have been pro practitioner-only, spore-based probiotics? My gut says yes.

Tai chi and qigong: exercising mindfully Tamara Bennett explains the ins and outs of tai chi and qigong and why they're becoming more popular.

ai chi and qigong are linked but separate. I like to describe qigong as the base of the Chinese health system, like the roots and truck of a tree, and tai chi as one of the branches. Other branches of the tree include traditional Chinese medicine, acupuncture, acupressure, qigong healing, qigong meditation, qigong exercises, and more. The Chinese term Qigong is also known as chi gong, chi kung, daoyin, nei gong and yang sheng. Our qi or chi (chee) has several meanings: the air we breathe, our life force or vital energy. Gong can be translated as an accomplishment or a skill that is cultivated through practice. Qigong means energy cultivation or working with the life force energy. Qigong is thousands of years old and mostly referred to as an ancient Chinese holistic exercise system; coordinating movements with breathing and meditations practised for health maintenance, healing and increasing vitality, to cultivate and balance your qi. There are also qigong healing practitioners. Tai chi (taiji) is the modern-day slang for tai chi chuan (ultimate supreme exercise). Tai chi is often described

as a “meditation in motion” and now even referred to as “medication in motion”. It is a Chinese martial art that is hundreds of years old and is one of the most effective exercises for the health of mind and body. Tai chi offers great depth but can be easy to learn and delivers health benefits quickly. There are many styles of tai chi, each with its own features, sharing the same essential principles unique to tai chi: mind integrated with the body; fluidity of movement; control of breathing; and mental concentration. The fundamental focus of tai chi and qigong is to enable the qi to flow smoothly and powerfully through the body, facilitating wellbeing. Harmony of the inner and outer self comes from the integration of mind and body and is achieved through ongoing practice. Tai chi and qigong are becoming more popular for many reasons. Medical studies worldwide show that tai chi and qigong have almost unlimited health benefits, including giving people the confidence and curiosity to ‘give it a go’. We are living longer, and we now acknowledge that the quality of our life, and specifically maintaining long-term good health both mentally and physically, are very important.

Medical studies worldwide show that tai chi and qigong have almost unlimited health benefits.

Studies have shown that the benefits of tai chi and qigong for mindfulness and fitness include: yy improvement and prevention of almost all chronic conditions, including arthritis, osteoporosis, heart disease and diabetes yy being able to practise anywhere… standing, seated, lying down or in the water – no equipment required yy being suitable for almost any age or physical condition yy improved fitness (increased muscular strength, cardio-respiratory fitness, improved immune system and flexibility) yy improved balance and mobility and less risk of falls yy increased relaxation and focus, meaning reduced stress yy improved mental health and wellbeing. Tamara Bennett is a master trainer at Tai Chi for Health Institute in Auckland.

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What's the alternative? Jody Hopkinson looks at possible substitutes for the foods and drinks we hate to love.

ith New Year’s resolutions only a few wine hangovers or nacho binges away, we look at what you can substitute to help you reduce or give up the likes of sugar, carbs and booze. While it can be simpler than we think to ease cravings it is important and validating to know that cravings are a real thing – it’s not just your lack of self-discipline!

Stopdrinking alchohol.com also suggests the following:

Sugar more addictive than cocaine

yy Exercise for 15 minutes.

A recent review in the British Journal of Sports Medicine found that sugar is more addictive than cocaine. It also found that, unlike salt, sugar has no ‘aversion signal’. “Salt taste receptors will ‘flip’ when you’ve had too much, but this doesn’t happen with sugar – so we have a built-in safety mechanism that protects us from over-consuming salt but not sugar… people can eat an entire bag of cookies or endless bars of chocolate and still want more.” So what should the sugar addict switch to? Dr Libby, the queen of healthy living in New Zealand, has many offerings for how to ease the need for sugar. She suggests that when it comes to easing our sugar cravings, there are the more cost-effective options in the forms of banana and kumara; alongside the slightly pricier sauerkraut. She also suggests dark chocolate – that means 70 per cent cacao content or more, leafy green vegetables, coconut oil, herbal tea, avocados and dates. Another way to ease the need for both sugar and booze are sugar drops. Chromium tablets can also help to balance out your sugar levels to decrease the intensity of your cravings.

yy Eat something sweet. yy Eat a complete meal. yy Drink a couple of glasses of water.

Perhaps you couldn’t care less about chocolate bars but could eat a factory full of Eta Ripples? Try substituting: yy healthy lean meat or fish yy wholegrain toast with avocado yy wholegrain crackers with hummus yy sparkling water to get that slightly carb-like ‘fuller’ feeling. Worried about climate change and want to cut down on meat but it’s BBQ season? Meatlessmonday.com suggests the following: yy Craving ribs? Try avocado. yy Swap chicken for peanut butter sandwiches. If the amount of protein in the human diet falls below 15 per cent (more or less), we start craving it. yy Instead of toasty bacon, go for toast.

What about alcohol?

yy Make a ‘meaty’ plant-based meal – eggplant, mushrooms.

What should the wine and beer lovers try instead? Mrs D, former ‘boozy housewife’ and founder of the Living Sober website, suggests the bigger picture stuff we can do to rein in the need for alcohol. “Increase mindfulness and fun in your life. Filling up other elements in your life helps you feel more connected to yourself. The more full your soul feels, the less you feel like boozing and getting away from yourself.” Alternatively, if you are feeling like you might crack and drink alcohol when you really don’t want to/can’t afford to not be sober – try ginger beer, soda water and lime cordial to distract your booze cravings with a wee liquid sugar hit. Stopdrinking alcohol.com also suggests postponing your drinking by one hour. Say to yourself, “Ok I’ll have a drink soon” and you may be surprised that by the time an hour has passed, your need to drink will have abated.

yy A more ‘out there’ suggestion to distract you from cravings is walking outside and putting your bare feet on the grass. And plain old licking your arm for a salty hit can ease the need for meat. So I’m told.

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How to set and get your goals in

three easy steps

Jason Whitelaw provides a simple recipe that can have life-changing results.

Step 1 Create meaning

Step 3 Find your accountability partner

Creating a goal usually starts with deciding we want to achieve something. We want to “lose weight”, “become more present” or “quit smoking / drinking”. We can be quick to decide what the goal is but don’t take the time to deeply understand why we want those things in the first place. Often the process of achieving a goal has pain associated with it, whether it’s an early start or missing out on something we desire. As humans we are naturally wired to seek pleasure and avoid pain, so if the why or meaning behind the goal isn’t strong enough then when Mr Pain knocks on the front door at 6am it’s going to be a lot harder for us to answer the door and a lot easier for us to stay in bed enjoying the short-term pleasures. The punchline? Your reason for setting the goal in the first place has to be more compelling than the short-term pleasures you will have to sacrifice along the way.

The greatest challenge with achieving goals is the great deal of selfdiscipline and willpower required to stay committed. Most people would do anything to keep commitments and promises to others but they suck at keeping their commitments to themselves. These people are essentially saying, “I don’t want to let others down, but I can let myself down”. Can you relate to this? The types of excuses you can’t stand getting from others: “Sorry, I didn’t have time”, “I forgot” or “It’s not my fault” are the same ones you can quite comfortably tell yourself when you have failed to do something for you. Find an accountability partner, tell them what you are working on, and ask if they can check in with you from time to time to see how you’re going. The three steps listed above aren’t rocket science and they’re not meant to be. Often it’s the simple things done well that can generate the greatest results. As Jim Rohn said, “Discipline is the bridge between goals and accomplishment”. Perhaps the first goal is to review how you set goals and recognise where you could improve your process. Start small, show some discipline and you will be amazed with what you can achieve.

Step 2 Design the plan It’s not enough to say “I want ...” or “I want to become ...”; some planning needs to take place to make a goal a reality. There are already many well-established and effective methods out there, such as the SMART system, making your goals Specific, Measurable, Attainable, Realistic, Timebound; or others prefer to use DUMB (which is smarter than it sounds) – Dream-driven, Uplifting, Method-friendly, Behaviour-driven. Whatever you choose, it’s important to find a system that works for you and review it on a regular basis to help you stay on track. Your goal may be set in concrete but don’t be afraid to draw your plans in the sand. Some obstacles may pop up along the way and it’s your job to be flexible and respond positively to those challenges.

Mindset and leadership coach Jason Whitelaw works with teams that are struggling with motivation. He helps them to break through their performance barriers and reach new levels of effectiveness.

Getting to the core of reformer Pilates

ou have probably heard of Pilates. You may have thought it is mainly the domain of Hollywood celebrities. But what you have probably noticed is that Pilates studios are popping up not just in the cities but in towns all over New Zealand.

So what is Pilates, and why do it? First, a little bit of history. The Pilates method was developed in the 1920s by physical fitness specialist Joseph Pilates, who adapted a hospital bed to help exercise and rehabilitate those who were bedridden after World War I. These days, Pilates can be performed on a mat. However, there are also various other pieces of Pilates equipment: the reformer, trapeze table (cadillac), tower, ladder barrel, and the chair. The mat and reformer are the most common pieces of equipment as you can take part in a class. The other equipment you will find in a full studio that is usually used for personal sessions – great if you want an individual programme to suit your personal needs, but more expensive than joining a class.

As reformer Pilates continues to grow in popularity, Sonya Macefield explains why it’s so good for us.

Let’s look a little closer at the most common piece of equipment, the reformer. It looks a bit like a bed, with springs for resistance and ropes or straps that you can put your hands or feet into. The reformer can be used for a total body workout and the springs can be used to add resistance or to reduce stability, so your body has to work harder.

yy Increases mobility and flexibility. Joseph Pilates once famously said: “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young”. Helping to fight the ageing process of becoming stiff and inflexible, Pilates mobilises the joints and helps increase flexibility. It also works on balance and stability.

What are the benefits?

yy Mind-body connection. There is a focus on breathing, concentration and coordination when doing the exercises, which connects your mind and body and keeps you present in the moment.

yy Develops core strength. Core control is an essential element of Pilates and working on developing a strong core is a theme you will see in most exercises. Your core includes more than you might expect and is basically your whole trunk, including shoulder stability and glutes. yy Low impact, full body movement. This makes it suitable for most people – from young to old and any level of fitness. It is commonly used for rehabilitation after injuries and is also a great complementary cross-training tool for athletes.

yy Improved posture and body awareness. Our modern lifestyle – lots of sitting at computers and looking at phones – is not great for our posture. Pilates helps to bring awareness of the way we hold ourselves, and the alignment of our spine. So Pilates is for everybody – and with those benefits, it’s a trend that’s here to stay. Sonya Macefield is a reformer Pilates instructor at Studio Five O in Tauranga.

Thursday, 1 August 2019 | 15

healthcentral.nz/category/futurefocus

Guilty pleasures Nutritionist Fiona Boyle exposes the truth about some of our national indulgences – coffee, chocolate and alcohol.

e all have times when we want indulgence purely for pleasure, and often it takes the form of coffee, chocolate, and wine, beer and spirits. But are these so-called ‘guilty pleasures’ really so bad? While there’s nothing inherently wrong with coffee or chocolate, how we indulge can be a problem. Alcohol is different though, as it has known cancer risks.

Coffee We are a nation of coffee connoisseurs. We like the aroma, the flavour and the hit – but recent studies indicate 29 percent of us believe we drink more coffee than we should. Caffeine is a stimulant. We use it to get going in the morning and for a boost in the afternoon. It stimulates the release of adrenalin and makes us more alert. Some people are more sensitive to caffeine than others. Constantly topping up adrenalin can trigger anxiety, or ‘jitters’, and too much caffeine can affect sleep. Coffee is high in antioxidants, which help to protect our cells from damaging free radicals. Some studies suggest caffeine may help us fight cardiovascular disease and diabetes. Beware of extras – while milky coffee can boost calcium levels, cream, sugar and flavourings have no health benefits. Moderate coffee consumption (up to three cups a day) appears to have no lasting negative health effect. However, it is not recommended for children or for pregnant or breast-feeding women.

Chocolate Would you like a chocolate with your coffee? Chocolate is high in fat and sugar, which should get our health alarm bells ringing. But some chocolate, in moderation, may even be good for us. Its key ingredient is cocoa, which contains biologically active phenolic compounds with antioxidant and anti-inflammatory properties. More of these compounds are found in dark chocolate with a cocoa percentage of 70 percent or more. For many of us, chocolate is the comfort food we turn to in times of stress or to console ourselves. It’s a mood enhancer and makes us feel better. Evidence is emerging that dark chocolate may even be beneficial for heart health, cholesterol levels and cognitive function. Dark chocolate can be high in minerals such as iron, magnesium and zinc, and is often lower in fat and sugar (but not always, so check the label). It appears there’s nothing wrong with enjoying chocolate in small amounts (50 grams to 100 grams a week).

Alcohol Alcohol is a carcinogen, with a proven link to some cancers. In its 2018 Report on Carcinogens, the National Toxicology Program of the US Department of Health and Human Services lists the consumption of alcoholic beverages as a known human carcinogen. There is no safe amount to drink. Nevertheless, many of us drink alcohol regularly. Advice from the Ministry of Health is that women have no more than two standard drinks a day and no more than 10 a week and men have no more than three a day and no more than 15 a week; and that men and women have at least two alcoholfree days a week. A standard drink is 30ml of spirits (45 percent alcohol), 330ml beer (4 percent alcohol) and 100ml wine (12.5 percent alcohol). Alcohol should not be taken during pregnancy. Red wine is often said to be good for us – those phenolic compounds again – and it is reported to have benefits for heart health. However, this may be true only for moderate drinkers, and the cancer link is still there. Many people think drinks such as dry wine, vodka or low-carbohydrate beer are low in calories. This is not true. Alcohol has seven calories for each gram of alcohol, so even a low-carb beer still has a similar alcohol content to that of a standard beer and is just as high in calories. (Low-alcohol wine or beer has fewer calories.) Of course, there is more to coffee, chocolate or alcoholic drinks than their nutritional value or otherwise – they have a social function. After all, we generally like to enjoy these treats with friends, and it’s important to take time to relax and socialise. So, as part of a healthy, balanced diet – and in moderation – we can continue to enjoy our guilty pleasures. Fiona Boyle is a New Zealand registered dietitian and nutritionist and the owner of Food Solutions in Tauranga.

Many people think drinks such as dry wine, vodka or low-carbohydrate beer are low in calories. This is not true.

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