Your spring health recipe

We’re mixing the latest exercise trends with hints for a happy mind. This is all about discovering what puts a smile on your face and a burn in your booty, finding ways to free up your body so it’s not holding you back, and seeking out self-care that leaves you feeling light as a bird.

PLAY YOUR CARDS RIGHT Need an educational wellbeing boost? These new Wellness Cards from nutritional biochemist Dr Libby will get you there. Each of the cards has a health tip, either nutritional, biochemical or emotional, that will help guide your holistic health practices. Use these cards as an opportunity to pause throughout your day, for some immediate inspiration on the go, or as a guided way of focusing on an aspect of your health. drlibby.com

GET FLEXY

Cityscape checks out where you can relax your mind and lengthen your limbs. Grassroots Yoga & Health Owner Veronica King, who has been practicing yoga for more than 20 years, believes yoga can be your personal sanctuary in this modern world; and that’s exactly what she’s created. Natural light filters into the airy studio, and the room’s historic exposed beams crown the space. Grassroots’ team have yoga for everyone, with specialised classes for over 65s, prenatal yoga classes, yoga restore, and Zoom yoga nidra, a deeply relaxing guided meditation practice you can enjoy from home. Grassroots Yoga also runs frequent programmes for anyone who wants to go a little deeper into their yoga practice. In November, Veronica is running a four-week Yoga Nidra for Mental Health programme, where you’ll explore how yoga relates to topics like stress, depression, unhealthy habits and sleep. grassrootsyoga.co.nz Soul2Sole Robyn Alderson started Soul2Sole Fitness after developing a love for yoga and Pilates while she was studying with the Hagley Dance Company. She’s now practiced yoga for over 15 years, developing an accessible yoga style influenced by her contemporary dance training. Robyn’s yoga classes incorporate flexibility, core strength and technique, and focus on fluidity of movement and awareness of breath. Soul2Sole is a perfect spot for anyone who wants to ease their way into yoga; Robyn caters for yogis of all skill and experience levels, and her welcoming community will keep you coming back. soul2solefitness.net

WIN!

We’re giving away a pack of Dr Libby’s Wellness Cards to help you achieve a health goal a day. To enter the draw, email info@somocreative with ‘Dr Libby Wellness Cards’ in the subject line and your favourite wellness tip. Entries close November 28.

PHOTO: IN ESSENCE

RELAX, RECOVER, REHAB

Take a load off in these great Christchurch spots for a lie-down.

We tricked you; this lie-down won’t be comfy. Muscle People Physiotherapy wants you to lay back on an Oov, a new bit of kit designed by an osteopath and neuroscientist. The Oov mimics the natural curve of your spine and is made of super stiff foam, and we’ve heard it isn’t exactly relaxing. But it’ll be worth it. You’ll improve your joint movements, work your hard-totarget inner abdominal muscles, and improve your balance and stability. musclepeople.co.nz You can pick your ‘good pain’ at Kawakawa Clinic. Katrina offers remedial deep tissue massage therapy, which treats muscle tension and spasms and also reduces mental stress and improves sleep quality. For pure bliss, the Swedish relaxation massage gently eases muscle tension and winds down the mind. Her visceral manipulation massage can reduce stress and nervous fatigue in the body. kawakawaclinic.co.nz Give your brain and your body a break at In Essence. Valerie recognises that everything we feel affects our bodies and our minds. To help you recover in every way, she offers holistic treatments such as mental and emotional massage therapy, soul alignment massage therapy, and hot stones and aromatherapy to enhance the experience. in-essence.co.nz WAYS TO FEEL MORE ENERGISED: HARVARD MEDICAL SCHOOL TELLS US THAT THERE ARE A BUNCH OF THINGS WE CAN DO TO RAISE OUR ENERGY LEVELS NATURALLY. HERE ARE FIVE OF THE MOST EFFECTIVE:

02 Lighten your load All of us are susceptible to feeling fatigued when we’re overworked – which can be caused by professional, family or social obligations. Write a list of the tasks you’ve got on and decide which ones are must-dos, and which ones aren’t as important. If your overwork is mostly professional, consider asking for extra help.

04 Eat for energy Avoid overeating. Smaller, more frequent snacks and meals are better than overfeeding yourself just a few times a day. Eating low-GI foods – food whose sugars are absorbed slowly – can help provide even energy across the day. Whole grains, high-fibre vegetables, nuts and healthy oils are all wonderful options. 01 Stay active Exercise has two advantages: firstly, our bodies release stress hormones epinephrine and norepinephrine, which make us feel energised. Even a short, brisk walk at lunchtime can sharpen you up for the rest of the day. Secondly, exercising during the day almost guarantees you’ll sleep more soundly at night. Win-win.

03 Be smart with caffeine Hooray! Caffeine does help increase alertness, so having a cuppa joe in the morning can sharpen your mind. But be careful – for caffeine to work well, it has be consumed at the right times. Drinking coffee after 2pm can affect the quality of your sleep, so use it as a morning pickup only.

05 Have fun with friends There are some great reasons to line up board game nights with your buddies or arrange a regular morning meet-up. Laughter is a proven stress-reliever and it’s been shown to boost energy. Studies also show that people who are less social generally aren’t as happy and sleep worse than people who interact with others regularly.

FEEL GOOD FOLLOWS: A DAILY DOSE OF INSTA-HAPPINESS.

DR LIBBY: THE GOOD LIFE

Healthy, nourished skin starts in the kitchen, and certain foods can help you get that radiant glow. The health of our skin can have a big impact on our confidence and how we show up each day—but it can also give us clues about what’s going on inside our body and what nourishment it might need. If your skin is looking tired and dull, or if you are feeling frustrated with symptoms like breakouts, redness, dry skin, or rapid ageing, this can be your body’s way of saying you need to make some changes.

The choices we make each day impact the health of the skin cells that are born and nurtured below the surface, and they’ll eventually become the outer layer that we see. So, when we focus solely on topical creams, serums, lotions and potions, we miss an entire (and rather important) piece of the picture. Healthy, glowing skin really is an inside job, and nourishment matters.

While it’s important to eat in a way that includes a variety of whole, real foods – particularly an abundance of plants – here are five of my favourite foods for supporting radiant skin.

Avocados are rich in nourishing fats, fibre and a range of minerals – a truly nutrient-dense skin food. They’re a great source of vitamins C and E, which play an important role in protecting your skin from damage caused by the sun and other environmental factors. Blackcurrants are rich in anthocyanins, potent antioxidants that help to protect against premature ageing. They’re also rich in vitamin C which is needed for collagen production, and the seeds contain a fatty acid that has antiinflammatory properties. I love these so much that I included whole, ground blackcurrants in my Bio Blends Organic Daily Greens and Radiant Reds powder.

Brassica vegetables, which include broccoli, Brussels sprouts, cabbage, cauliflower and kale, contain substances that support liver detoxification pathways and healthy sex hormone metabolism— both of which are critical for clear skin. They’re also a great source of vitamin C, but be sure to avoid overcooking in order to preserve this important nutrient.

Pumpkin seeds are one of the richest plant-based sources of zinc, an essential nutrient for healthy skin, hair and nails. If your skin is prone to acne or you notice that cuts and lesions tend to heal slowly, you may benefit from increasing your intake of zinc.

Wild-caught salmon is one of the main dietary sources of the anti-inflammatory long-chain omega-3 fatty acids, which are highly nourishing for the skin. Other oily fish such as sardines are also a good source.

Incorporate these foods into a balanced diet full of whole foods, and you’ll know you’re giving your skin the nourishment it needs to attain a lasting, healthy glow. drlibby.com

TURN UP THE HEAT

Exercise like you love it with Ōtautahi’s best booty-shaking establishments, and get that rump toned up.

Pilates + Barre founder Noeline Boet loves Bootybarre – the fusion of Pilates, dance and yoga, set to upbeat music; think ‘Run the World (Girls)’ by Beyoncé and a super-pumped version of Adele’s ‘Set Fire to the Rain’. pilatesplusbarre.co.nz

Newbies and experienced dancers alike meet at Brazilian Beatz to salsa the night away. Leo and Becky Neves, who run the school, offer a range of beginners’ classes, in salsa, Brazilian zouk, and bachata. brazilianbeatznz.com

At Studio Six’s private studio in Burwood long-time yogi Kyla or her heavy-lifting husband Ryan will squat you into shape with training sessions tailored to your needs. Crank things up with, boxing, cardio, group fitness and yoga. s6.co.nz

Q&A: FINDING BALANCE Body Mind Spirit – HEALTH EXPO will return to Christchurch in November. Cityscape talks to its driving force, Sunyar, about what’s featured this year and how a car accident prompted his own spiritual journey.

What can people expect at November's Body Mind Spirit – HEALTH EXPO? At every Body Mind Spirit – HEALTH EXPO you will see the latest A to Z range of health products and holistic services for a happier, healthier lifestyle and future. What’s new at this year’s expo? 2020 has been a stressful year with continuing uncertainty in these unusual times. We have many exhibitors who can assist and teach you how to relax, de-stress, find new direction with wellbeing, success, abundance and to tap into your full potential. Which speakers are you most looking forward to seeing? This is a tough question to answer as we have 64 free workshops on subjects from mindfulness meditation, yoga, detox for health, astrology, holistic pulsing, mediumship and so on. Can you tell us about your own spiritual journey? In my early 20s I was involved in a serious car accident and should have died on the spot. From that day onwards, I knew that something had saved my life, and I had no idea what. Eighteen months later I was introduced to meditation, metaphysics and spirituality. I thought wow, this is interesting, and the answers started coming. What advice would you give to your younger self? That is an interesting question as I am not sure I would have listened, and now looking back I wouldn’t change anything. Everything I have done has got me to the here and now, and I am grateful for that. Life just gets better and better. What do you hope people take away from the expo? I’m hoping they will have been inspired to make positive, healthy and holistic changes in their lives – your health is your greatest asset. At the end of the day, we are responsible for our health and wellbeing as we head into the future. And how can people get the most from the expo? Open their minds and open their hearts to new holistic possibilities to enjoy life. Everything is evolving and change is definitely happening. Late 2019, I discovered the word holistic wasn’t in my 1987 Collins English Dictionary, so I replaced it with a new, up-to-date edition. Being an ex-publisher, I still like using my Collins English Dictionary. What are your top three tips for wellbeing? Slow down – go to the slow lane, there’s no hurry. Who needs stress? Meditation, relaxing or having ‘me time’. Drinking water and doing more exercise. Best way to relax and unwind? Taking time out, going for a walk or bike ride around Hagley Park, or walking on the beach – the ocean and the waves are very healing and calming – and at the end of the day sharing a glass of red wine and conversation with a friend. Where else in the universe can you do this? I don’t know. You’re trapped on a deserted island, what three things do you have? I would want my health, strength and energy. Is there a particular book or author that has inspired you in your life or career? I have been inspired by many books, and I was a book publisher, importer and distributor in New Zealand for 18 years when the New Age was coming of age, back in 1987. Again, a tough question for one answer. One book does stand out and I would recommend You Can Heal Your Life by Louise Hay. It was the first book to get on the New York Times Best Seller list twice. Absolutely amazing. Best piece of advice you’ve received? To keep our mental, emotional, physical and spiritual bodies in balance – and I happily pass this on. Body Mind Spirit Health Expo, Addington Raceway & Events Centre, Sat 21/Sun 22 November. bodymindspirit.co.nz

Veronica King, the queen of Grassroots Yoga & Health, explains just what yoga nidra is, and how this semi-sleeping state of consciousness can benefit us. Yoga nidra is a guided meditation practice designed to drop you into a deeply relaxed state. Often translated as ‘yogic sleep’, it follows the biological process of sleep and slows the brainwaves down to the alpha and theta states, and with practice, to the delta state. It’s a series of structured awareness techniques that optimise physical recovery and interrupt stressful thoughts. It’s generally practiced lying down, and anyone can do it – no prior yoga or meditation experience required. All yoga nidra asks is that you do nothing other than listen and let go of all effort – the hardest part is staying awake. There are different styles of yoga nidra, and ultimately all expressions of this practice support psychological, physical and spiritual healing. Just like a physical yoga practice, try a few different teachers and styles and find what resonates with you. You need to feel safe, warm and comfortable. Yoga nidra is easily integrated to your daily routine and can make a long-term difference to your coping strategies. There are many classes and teachers in Christchurch, and many free online resources and recordings. Veronica King is a certified facilitator of the integrative Amrit method of yoga nidra. She teaches a weekly Zoom yoga nidra practice and specialised workshops focused on yoga nidra and mental health at Grassroots Yoga & Health in The Tannery. Instagram: @theyoganidraproject

YOGA

FROM HEAD TO SOLE Soul2Sole is a feel-good yoga studio with a focus on the connection between your mind and body. Health and wellbeing are paramount right now, and Soul2Sole’s friendly yoga community and lovely light space will help you move to a place of balance and harmony on your yoga journey. soul2solefitness.net

MASSAGE

NO STRESS

Kawakawa Clinic may be small, but Katrina’s 11 years of remedial massage experience will make a huge difference to your body. With expertise in treating chronic pain and injuries, Katrina can help you increase mobility and relieve stress. The studio is centrally located on a peaceful heritage street, and easy online bookings are available.

kawakawaclinic.co.nz

CYCLING

ON YER BIKE

Nothing feels good like biking on a sunny day with the wind in your helmet. Biketober is a month-long Christchurch festival that’ll get you amped on all things pedalpowered. There are more than 40 events going on, including group rides, workshops and film nights. There’s no better month for getting inspired to ride. biketoberchch.nz

HELP! MY BORDERS HAVE BEEN BREACHED!

Are allergies starting to niggle at your nose? Your gut might be fighting off its own invasion. Deirdre Panapa from DP Herbals explains. Leaky gut sounds like a pretty scary condition, but there are herbs and nutrients that can help to restore a leaky barrier in your gut, and fixing this problem might provide a long-term solution for your allergies.

An allergic reaction occurs when your immune system overacts to something harmless, like pollen or dust mites. Your immune system sets off an inflammatory reaction, which sends those nasty allergic symptoms skyrocketing.

We would normally then turn to antihistamines, but they’re just an expensive, temporary fix. Maintaining a healthy gut can support your immune system and may help you build tolerance to those otherwise-harmless allergic triggers, providing a lasting solution to allergic conditions.

Gut inflammation can occur when your gut barrier becomes permeable or ‘leaky’. When the gut barrier is breached, food particles,

IN ESSENCE

Holistic massage | Sydenham

In Essence treats your body and soul with great reverence by providing highly-personalised care. The aromatherapists and healers offer a range of holistic treatments including mental/emotional health massage, remedial or pregnancy massage as well as Pascha counselling and AromaTouch. In Essence’s holistic approach will meet your individual needs and leave you with a sense of peace, clarity, calm, deep relaxation and perspective.

bacteria and toxins may be able to enter your bloodstream, exacerbating inflammation and triggering an immune response that worsens allergy symptoms. Certain herbs and nutrients, however, can help strengthen your gut.

Glutamine is an amino acid (a small compound that combines with other amino acids to form protein) that reinforces gut barrier strength and stops contents leaking from your gut into your bloodstream.

Vitamin A is essential for optimal cell growth and gut barrier maintenance. Deficiency of this nutrient prevents the regeneration of gut barrier cells.

Zinc is another essential nutrient that supports the integrity of gut barrier cells. Zinc deficiency increases the likelihood of leaky gut developing.

Certain probiotics may also help in the battle against allergies by supporting your gut barrier and making you less allergic. Lactobacillus rhamnosus gg (LGG) can be taken during pregnancy to offset babies’ potential for developing allergies up to the age of two.

There are also a range of nutrients and herbs that may decrease your general sensitivity to allergic triggers. Baical skullcap, shiitake mushroom, albizia and perilla as well as quercetin and bromelain could all help defend you against those allergic symptoms.

There’s a strong connection between the gut and the immune system, and supporting good digestive function can address some of the underlying factors that cause your immune system to be overactive. So before you hole yourself up inside for the entire allergy season, why not try to improve your gut health to increase your tolerance to allergic triggers? You could overcome your allergies and find the freedom to leave your house without a pocketful of tissues. dph.nz

Shop 9, 485 Papanui Road, 021 330 623 pilatesplusbarre.co.nz

Bishopdale, Wigram Skies and Hereford Street, 03 360 3606 musclepeople.co.nz

PILATES + BARRE

Health | Papanui

Pilates + Barre is a cosy and intimate boutique-style studio that beams with sunshine on bright days. The studio provides the comprehensive Pilates experience, with small mat and barre group classes as well as private one-onone sessions. Owner Noeline Boet is a rehabilitation specialist with a background in physiotherapy. Her clients include those recovering from musculoskeletal pathologies, and the studio caters for all fitness levels.

MUSCLE PEOPLE PHYSIOTHERAPY Health /Physiotherapy

Providing world-class physiotherapy with several locations around Christchurch and Canterbury, Muscle People work to relieve pain, rebuild strength and stability, and help you exceed your fitness goals. Established in 1998, the experienced team now provides professional physiotherapy to the greater Canterbury region with clinics in Bishopdale and Wigram Skies, as well as the city clinic in Hereford St.

BRAZILIAN BEATZ DANCE ACADEMY Dance | Phillipstown

Brazilian Beatz is known for its friendly atmosphere and instructors with a passion for teaching beginners who have never attended a dance class in their life. Why not switch up your workout routine and have some fun dancing? The studio offers many styles, so find one you love and join the Latin vibe. After a long day at work, head in to have fun, make friends and get yourself a healthy dose of those feel good endorphins.

STUDIO SIX PRIVATE TRAINING

Fitness | Burwood

Kyla and Ryan offer personalised sessions as well as group fitness classes in their bespoke space in Burwood. The friendly trainers will make you feel part of the Studio Six family, personalising workouts to your needs, goals, and any injuries you might have. Experienced yoga instructor Kyla also runs ‘fitness inspired’ yoga sessions, producing the ultimate feel-good burn.

GRASSROOTS YOGA & HEALTH

Yoga | Woolston

At Grassroots Yoga & Health, experienced teachers take you on a journey to be the best version of yourself through yoga, mindfulness and guided meditation. The beautiful light-filled Tannery building is where specialised classes from beginners to seniors run seven days a week with free and convenient parking onsite. Try Grassroots Yoga’s introductory offer for $29.

DP HERBALS

Wellbeing | Sydenham

Helmed by registered nurse turned clinical herbalist Deirdre Panapa, DP Herbals can help you to balance your health needs and feel better than ever. DP Herbals offers a unique test called Hemaview, a live blood analysis requiring only a finger-prick to gain immediate information on your health. Deirdre uses plantbased medicine, therapeutic supplementation, diet and lifestyle to design a treatment that is specific to the individual.

32 Burwood Road, 027 697 1683 s6.co.nz

Tha Tannery, 3 Garlands Road, 03 260 0237 grassrootsyoga.co.nz

Home & Lifestyle

Work by Christchurch interior designer Ben Lewis for TRENZSEATER has been shortlisted for two SBID International Interior Design Awards in London. trenzseater.com