12 minute read
Health
Top tips for reducing added sugar
Sugar can creep into everyday foods without us realising, even in products that appear ‘healthy’. It is easy to over consume, and our palates adjust to expect hyper-sweet tastes. Marissa Kelahar shares some tips for enjoying the sweet stuff in a healthy way.
While sugar is the common name, in reality ‘sugar’ means one (or a combination) of three molecules - glucose, fructose, and galactose. Different sugars contain these in different combinations, ie lactose, sucrose, and dextrose. When we eat carbohydrates or sugars our gut breaks them down into these molecules, and we absorb them into our blood. Then we release a hormone called insulin, which helps our cells take up the molecules - glucose is their preferred energy source. Sugar gets a lot of bad press, but in whole foods, and as part of a balanced diet, some sugars are actually fine. The real problem arises when we eat large amounts of added sugar or refined carbs at once, meaning we absorb sugar faster than our cells can use it, causing a spike in blood sugar and insulin. As a society, we’ve gone from eating 1.8kg of sugar per person per year, to 68kg of sugar per person per year - in less than 300 years. Blood sugar spikes do three main things: Make our cells produce stress molecules (free radicals), which are linked to heart disease, cancer, and more.
Create advanced glycosylated end products (AGEs), which accelerate ageing and cause cell damage. They are a key marker of biological age. Trigger insulin spikes and fat storage in our liver, causing type 2 diabetes, metabolic syndrome, and fatty liver. They’re also a common cause of fatigue and weight gain. So, how can we enjoy sugar in a healthy way? 1. Eat whole foods, such as fruit or whole grains - these contain fibre, which creates a ‘mesh’ in our gut, slowing sugar absorption and avoiding blood sugar spikes. Fruit is also great to sweeten baking. 2. Limit sweet drinks, fruit juice, refined carbs (white flour and rice) and foods with added sugar - they have very little fibre and cause huge spikes in blood sugar. 3. Try 1tbsp of apple cider vinegar in a glass of water before meals - this reduces blood sugar. 4. Avoid high GI breakfasts - many cereals are made of refined carbs and are high in added sugar. Aim for whole grains, protein (via nuts, seeds, or yoghurt), veges or legumes to start your day. 5. Exercise after meals - muscles mop up glucose and need little (or no) insulin. Even 10 minutes helps.
Dr Marissa Kelaher is a GP and lifestyle medicine doctor. She runs health courses and offers one on one consults at yourlifestylemedics.com
Talking pelvic disorders with Dr Rebecca Shine
We talk to Tasman Day Surgery’s newest member, award-winning colorectal specialist and general surgeon Dr Rebecca Shine, about how she is changing lives for people who suffer with pelvic floor disorders including difficult defecation, lack of bowel control, and fecal incontinence.
Widely problematic but seldom voiced, Dr Shine says that a great deal of the symptoms people are experiencing can be alleviated by the awareness of a few simple techniques. “Pelvic floor disorders are very common amongst women and should be discussed more. A lot of people think they are alone and might feel embarrassed or uncomfortable talking about any issues they may be having, but they don’t have to put up with it. It can feel very isolating, it really is more common than you may think, and it can happen to anyone.” Usually, the body is naturally able to go to the bathroom with no problem because it tightens and relaxes its pelvic floor muscles. With pelvic floor dysfunction the body keeps tightening the muscles instead of relaxing them. Some causes may be due to traumatic pelvic injuries, pregnancy, technique, age and health. Diagnosed by a health care provider, pelvic floor dysfunction can be treated relatively easily in many cases. Through discussing appropriate diet, lifestyle changes, practical changes and referral to proper pelvic floor physiotherapy, Rebecca says troubling symptoms can be alleviated or improved significantly. “If symptoms are not addressed early it can progress to more difficult issues down the track. Increasing awareness and talking to a medical professional about it is the first step. With proper guidance, improving pelvic floor disorders and faecal incontinence can actually be quite simple.” Symptoms typically stay, or can become worse, if they are not treated. Rather than living with pain and discomfort, everyday life can often be improved with the help of correct guidance and addressing any issues early.
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Our team of caring health professionals will support your health journey every step of the way. Contact us directly to make an appointment with one of our specialists or visit your GP for a referral. Please check out our website for our specialists.
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The Bodywave team, Jessica, Flower, Ayla and Micha.
Train harder in less time
If you have been at the Nelson Market in Montgomery Square you may have spotted the boutique fitness studio, Bodywave. What you may not know is that indoors a progressive high-tech training is going on. One of the first of its kind in New Zealand since 2017. Electro Muscle Stimulation Training (EMS) is a full-body workout, activating all your core muscles simultaneously. Flower Bradley, owner of Bodywave, is providing proven results with just 20 minutes of EMS training a week. “Helping people achieve their training goals is where the Bodywave team’s passion lies. We are passionate about EMS training because of the results we have all personally experienced. We live busy lives, people are constantly juggling things to fit everything in. To offer an efficient tech-based full body training that only takes 20 minutes is revolutionary. Gains in strength, power, with the ability to train people of all ages, size and fitness abilities is a huge plus.” Defying age itself, Flower is a proud grandmother working alongside her daughter Ayla, daughter-inlaw Micha, and Jessica. “Bodywave EMS training has contributed to me being able to dial back my biological age, I am now stronger than I have ever been, and I am close to hitting 50.” EMS technology in this training form has been around for roughly twenty years. “We call EMS training at Bodywave, the ‘good buzz’. No matter how you are feeling when you arrive, you will always leave feeling better. The one-on-one personal training is personalised, private and we love the fact that EMS not only boosts your body, but also your mind. The training releases endorphins that elevate your mood, reducing stress, and is especially effective to assist in alleviating depression.” Drawing upon many years of personal training experience the team offer customised programs covering a range of recovery and rehabilitation work. Backed by science, the technology delivers a highquality muscle contraction within a personalized movement regime. During a 20 minutes session up to 90% of your muscles are activated at the same time. “The effectiveness of EMS is much higher than conventional weight training. We have witnessed toned and leaner bodies, more stability in joints, improvement in posture, muscle balance, core strength, and reduction in back pain. EMS is especially amazing on the glutes. Activating them through EMS not only lifts and shapes the buttocks but increases your power. Everyone that does Bodywave has the ‘Bodywave booty.’” As the most experienced kiwi EMS trainer in New Zealand, Flower is proud of her team’s achievements and still gets a kick out of introducing new people to the EMS experience. For the month of August Bodywave have a two for one deal. Bring a friend along for a free trial. Book online.
03 553 0739 5 Montgomery Square, Nelson bodywave.co.nz
Micaela Cocks, Mary Goulding, Sharne Robati, Jacinta Beckley and Samara Gallaher, representing the five teams competing in the GJ Gardner Homes Tauihi Basketball Aotearoa league.
New womens basketball league set to soar at Trafalgar Centre
Showcasing the best talent in New Zealand women's basketball, GJ Gardner Homes Tauihi Basketball Aotearoa, to be played in Nelson is setting a new precedent for the sport. Designed to elevate the status of women’s basketball, the theme Tauihi - meaning ‘to soar’ - will help take the sport to the next level. The five teams in this competition consist of North (Northern Kāhu), Mid North (Whai), Central (Tokomanawa Queens), Upper South (Mainland Pouākai), and Lower South (Southern Hoiho). All five teams will play and represent an entire region, not just a single city. Seven rounds of fixtures are being played culminating in the finals to be hosted in the region. Fans will see a high level of professional women’s basketball action, featuring an exciting mix of homegrown and overseas talent. Broadcasting all 33 games via Sky Sport, and with the backing of Nelson City Council, both the semifinal and final games will be played at our very own Trafalgar Centre on Aug 26 and 27. Tauihi general manager, Huw Beynon says the launching of the new league has been long awaited. “Proud is an understatement! We’ve long wanted to provide and facilitate a genuinely professional, world-class league for our kiwi talent to play in, and for our kiwi kids to be inspired by. I think we’ve done that, and to know that it’s only going to get better is really exciting. With Sky Sport as a partner, we’re broadcasting every game live around the world, opening up countless opportunities for the players. At home, the buzz has been awesome to see and hear, and it’s our job to make sure it continues. My hope for the future is that we can use Tauihi to provide a pathway for the next generation of Tall Fern’s to come through, choose basketball, and chase their dreams.” Choosing Nelson to host the finals was a nobrainer says Huw. “The support that the council, the Regional Development Fund, and the Trafalgar Centre have shown has been incredible. It’s going to be a historical event for the sport in New Zealand.” Local supporters will be excited to know that talented favourites, Jelena Vučinić, Lauryn Hippolite and rising star, Y13 Waimea College student Maia Jones, are set to play in the competition. Former Nelson and Auckland Dream shooting guard, Jelena, will be providing a veteran background presence and representing the Mid North wearing Whai colours. Former Melbourne Boomer and Australian WNBL winner, Lauryn will be representing Mainland Pouākai in the tournament, as will talented Maia Jones - daughter of Nelson's own Tall Black great, Phill Jones and Women’s NBL player and Pouākai assistant coach, Kat Jones. NCC mayor, Rachel Reese, says “Nelson City Council has a proud tradition of supporting women’s sporting events, we were excited to welcome the Black Ferns here and also host Super Club Netball and Tactix Matches over the years. Now, this support continues with funding from our Economic Events Fund to assist GJ Gardner Homes Tauihi Basketball Aotearoa for the most professional ever New Zealand women’s basketball league. What a fantastic addition to New Zealand’s sports schedule and I can’t wait for the final that’s being held at the Trafalgar Centre in Nelson. This league will give a pathway for our local players and I’m particularly proud to see three homegrown stars are part of the league and I’m sure these players will serve as an inspiration to young Nelson basketball players.”
The semi-final action at Trafalgar Centre kicks off on Friday, Aug 26 with 1st vs 4th playing at 6pm and 2nd vs 3rd at 8pm. The grand final is set for Saturday, Aug 27, at 7:30. Tickets available at www.tauihi.basketball
Nelson Magazine editor Sarah Board with assistant editor Tessa Jaine, and Charlie the office dog.
Most loved for its locally-focused features, monthly publication Nelson Magazine has recently been awarded ‘Magazine of the Year’ for 2021 by the New Zealand Community Newspaper Association. Competing against some of the best publications in the country, judges praised the local publication on its great editorial, target market advertising, photography and clean and clear presentation. Beginning life in 2018 as a 32 page stapled edition, the magazine has grown exponentially and in popularity in the past four years. It is now perfectbound and has bolstered its pages to an average of 92-100 pages per issue. Celebrating its 50th edition this month, the announcement made on June 28 has come at a good time for the magazine’s director and editor, Sarah Board. “Fifty editions have come around very quickly. I feel like every edition has been an improvement on the last. To win an award like this as we reach this milestone has a very nice feel to it, it’s very humbling.” She says winning the award is great reward for the team that put it together. “It makes me very proud of our entire team, that includes our sales staff, writers, designers but, also all of our advertisers and readers. All have played a part in making the magazine what it is.” The win also comes as founding advertising consultant Sue Davies moves into a new role within the company and new consultants Dallas Geddes and Kirsten Ammann take over.
No strangers to the industry, husband and wife team Andrew and Sarah Board, oversee a number of award-winning publications through Top South Media, including Marlborough Magazine, Nelson Weekly, Waimea Weekly, Marlborough Weekly, Top South Farming, Grey Power and the informative Nelson App and Marlborough App. Committed to providing the only lifestyle magazine dedicated to the Nelson region, Nelson Magazine focuses on local features and the provision of great local content with a diverse readership. When asked about the secret to the magazine’s success, Sarah believes it lies in the passionate team they have on board. “Our team all care so much about what we do. We take a lot of pride in every edition. Articles are carefully selected to include only local people. Nelsonians like to read about other Nelsonians.”
Acknowledging the growing support they received over the years, Sarah pays special tribute to those who help keep the wheels turning. “Without our advertisers we wouldn’t have a magazine, so first and foremost I’d like to thank our advertisers for being a part of the Nelson Magazine and allowing it to grow. As we have obtained more advertising support over the last few years the size has also increased, which allows us to publish more stories and up our quality.” Nelson Magazine continues to be a free publication that is available to be picked up from drop stands, delivered into the CBD, café’s and restaurants, waiting rooms and hotels. The 6000 monthly issues that are printed go fast, so a subscription offer was introduced last year. For $49.95 you can have a copy posted every month for a year, meaning you never miss out.
