Despite receiving bad press over many years, fats play a vital role in the body for optimal health. Our brain is the fattest organ in the body and may consist of 60% fat. Fats are a great source of energy, more-so than protein or carbohydrates. Vitamins A,D, E and K are fat-soluble, requiring fats for transport around the body. We need good fats to build healthy cholesterol (HDL) to break down unhealthy cholesterol (LDL) in our body. Fat is required in the body for the production of sex hormones. Fat in food equals flavour !Fats are Saturated (solid at room temperature – think butter, coconut oil,) Unsaturated (liquid at room temp - olive, sesame, rice bran.) Plant foods contain mostly unsaturated fats; olives, avocados, nuts and seeds - their oils being high in healthy unsaturated fats, coconut and palm oil are exceptions as saturated fats. Saturated fats are mostly found in animal foods, meat, dairy and need to be limited as they contribute to inflammatory and cardiovascular diseases.Hydrogenated fat (or Trans fats,) are the most troublesome types –being unsaturated fats heated and treated with hydrogen often aluminium (making them solid at room temperature.) Considered the worst type of fat for our bodies – they are found in processed foods; cakes, cookies, pastries, pies, potato chips/corn chips/French fries, margarine. These are fats the body cannot deal with, leading to fatty sluggish liver, high cholesterol, cardiovascular disease, cognitive decline and cancer risks.Choose these foods daily for top quality fats;Oily fish; Sardines, Salmon,(ideally small oily fishes) – all provide Omega 3 healthy fats.Avocado, a great alternative to butter.Nuts and seeds (Provide great Omega

3, use raw not roasted-a good handful a day.) Also cold-pressed Nut and Seed oils; sesame, almond, avocado, all nut oils, (do not heat, best used cool drizzled over salads.)Coconut oil, cold pressed. Yes it’s a saturated fat, but in small quantities this is a fat the body utilises well.Store oils in dark glass bottles and choose cold pressed. Oils are volatile-sensitive to heat and light and are easily oxidised so keep them in a dark, cool cupboard and away from the stove and sunshine.

Jan van der Lee is a Clinical Nutritionist based at Waipu Natural Health, 3 Cove Road, Waipu, www.waipunaturalhealth

I was astounded to learn two particular facts when recently viewing “THAT SUGAR MOVIE.”

The average consumer ingests a colossal 40 teaspoons of sugar a day!Only 20 % of food on our supermarket shelves does not contain sugar !

According to statistics, 36% of New Zealand children are obese. This figure rises to 60% for Pacific Island and 40% for NZ Maori kids.

WE ARE THE THIRD HIGHEST NATION FOR CHILDHOOD OBESITY IN THE WORLD.

Ok we may not be adding 40 teaspoons of sugar to our daily meals, but the quantity is clocked up by sugars hidden in foods we innocently purchase; ready-made, processed meals, jars, cans, bottles, packets.

The quickest way to figure out what’s in a product when purchasing is to look at the Food Label, scan the ingredients panel which are listed by order of quantity. If sugars, numbers and words you don’t know are on that label – put it back on the shelf, it’s not a food! If sugar is in the top five ingredients in that list, you can guarantee its high!

If you want to know how much sugar is in a food product, go to the “Nutrition Information Panel,” then across to PER 100g, scroll down to grams of SUGAR. Say its 30 - Divide this by 4 = 7.5 tsp of sugar in TWO muesli bars, (I’m looking at!) and you thought these were healthy!

One concern with refined cane sugar is that it’s super fast burning, spiking blood sugars, leaving us craving more, often reflected in children (and adults) as behaviour/learning challenges, compromised immunity. If we are sedentary these sugars are laid down as fat.

Fruit juice is quite a misnomer. Containing fruit sugars these are super concentrated - juices need to be diluted half with water. Eating a piece of fruit is different; fruit contains fibre and nutrients to slow the release of natural sugars.

As an alternative to regular sugar try using Coconut sugar, Pure maple syrup, Raw honey next time you are preparing food. If a recipe states 1 cup of sugar, go for half the amount, (raw organic,) and sweeten with a little fruit, you will be surprised what you can get away with. Christmas Cake is a classic example!

We can’t go too far wrong by choosing fresh foods close to their natural state, pure water to drink. Remember - where do you find REAL food in the supermarket? – the outer aisles - Fruits, vegetables, meats, dairy, nuts, seeds, pulses and whole grains.

“Beauty begins the moment you decide to be yourself.” Coco Chanel

If you asked me a few years ago, what I liked about myself you would have been greeted with a stumped silence. Why? Because I didn’t like anything about myself. Not one hair. However, if you’d asked me what I hated about myself? Oh boy, now we would have been really talking!

The truth was this: I hated everything about myself.

Especially, my freckled (A.K.A blotchy) face.

Especially my wobbly thighs.

Especially my stomach fat that just wouldn’t budge despite hours of sweating and crunching.

Especially my hair which was always so straight and flat. Why couldn’t it be more like my friend Heather’s hair which always looked so naturally voluminous and bouncy?

And don’t get me started on my boobs which were just way too big for my body, seriously!

Yeah, if you asked me what I hated about myself, I could list off a whole raft of things and probably 95% of them would be about my body and my appearance.

Funny, isn’t it? How we women base our entire self-worth on just one thing: the way we look. Or is it? (PS: I’m leaning toward the not funny option - what about you?)

But when you think about it, if you actually take the time to sit down and think about the when, the why, and the how behind this fact…it’s no wonder we are all hating on ourselves.

Because the truth of the matter is that we are brought up in a society that values outward appearances over and above intelligence and moral substance.

Because we are brought up in a society where a group of strangers construct the definition of what beauty is for us, and then continually seek to reaffirm this so-called “truth” through the hundreds upon thousands (millions and zillions!) of visual tweaks they make on Photoshop, out of our line of sight.

Because we are brought up in a society where we are taught that first appearances matter the most, that the way we choose to dress is more than simply “wearing clothes” and is really an outer expression of who we are at heart.

Because we are brought up in a society that shows us every single, damn day that we are not good enough as we are right in this very moment.

In order to be deemed good enough, we have to have the waist of a Barbie doll, have the translucent skin of the young Bridget Bardot, have the legs of Heidi Klum, the breasts of Pamela Anderson (that’s if they are considered “in style” right now), be able to walk in stilettos for 10 hours straight whilst also kicking butt in the office during the day, cooking nutritiously balanced AND tasty meals by night whilst having enough time to tuck the kids into bed with a storybook to boot.

And here’s another truth: we buy into it again and again. I did, often without being fully aware of it (and sometimes still do) and I know you do too.

Looking back, I spent so many years of my life agonising over whether my thighs looked too fat in that skirt, whether my stomach looked flat enough in those jeans, whether my hair was falling across my face exactly the way I wanted it to….

All that time! Gone! Wasted!

Now, I often catch myself questioning…instead of spending all of that time on judging and criticising myself, what if I had invested it in beliefs, thoughts, words and actions that would have supported and accelerated my own growth? Where would I be today if I had made the choice to treat myself with kindness? What experiences would I have not missed on? How different would my life be if I had stepped off the comparison train and instead worked at getting to know the real me? What would my life look like now if I had used that time to find beauty in and feel gratitude for my quirks and flaws?

After all the work I’ve done on myself over the years, I’ve learned that my quirks and flaws, my uniqueness, those moments where let my true self be SEEN (even it means embarrassing myself)…that is where my true beauty lives. I now recognise that my self-worth has nothing to do with the way I do my makeup, or how my clothes fit, or whether my legs are clean-shaven or not. No, the fact that I am worthy as a human being is something far deeper than who I am on the outside and is more a reflection of the person I am on the inside, the person I choose to be everyday: the values I hold, the experiences I have, the choices I make, the thoughts I think and the actions I take. My self-worth is therefore more complex than just what I look like, but at the same time it is more simple: I am worthy because I am alive and I am here.

So, the next time you look at yourself in the mirror and catch yourself regurgitating the same old, hateful story to yourself, remember this:

• You are MORE than what you look like.

• You MORE than the clothes you wear.

• You are MORE than what others think of you.

And also this: the world NEEDS you exactly as you are right now. Don’t you forget it!

Kelly is a writer, teacher and creative coach for the modern woman who seeks to live a spiritual and creative unicorn life (A.K.A total badass lifestyle) without apology! Say hello to Kelly on Instagram @theunicorncreative_nz and get first access to her new blog launching in late February: www.gofullwoo.co.nz

Minerals allow us to think, move and grow. They have allowed the development of a central nervous system, a skeleton to bear and transport our package of organs and parts and the ability to replicate ourselves, as a whole or to repair damage cell by cell at a pace that is nothing short of amazing.

The ash that remains after the human body is burned is mineral ash - mineral salts.

Scientific evidence indicates our NZ soil is deficient of some minerals by a disturbing 50% compared to levels in 1950s.

Our soils are particularly deficient in iodine, (for thyroid function, vitality, temperature and mood management,) zinc ( for wound, skin, hair, nails, fertility, immunity,) selenium ( for heart, liver, defence against chronic disease,) magnesium ( for smooth muscle relaxation, sleep maintenance, stress and adrenal management,) chromium (for insulin, blood sugar, cholesterol regulation,) boron (for estrogen, bone and joint regulation, cognitive function.)

There are many contributing factors for deficiencies; modern agricultural practices, cultivation (monoculture,) the use of chemicals and pesticides, food preservation, storage and processing, gases, refrigeration and irradiation, transportation over long distances. Suboptimal absorption may be due to lower gastric function through the consumption of highly processed foods, physical and emotional stress.

Minerals are found in soil and rock - transferring to water, enriching seafood/weeds. If soil is deficient so is the plant and anyone who eats it.

Mineral therapy has been safely utilised since 15th century, Paracelsus treated human illness with mineral therapy, in the 18th century Schussler named the 12 tissue salts.

“All bodily processes depend on the presence of minerals. All nutrients such as proteins, vitamins, enzymes, amino acids, carbohydrates require minerals for activity. Elements work together as a whole; a shortage of even one mineral will cause an imbalance, rendering other nutrients useless or inefficient. You can trace every sickness, every disease and every ailment to a mineral deficiency.

Dr Linus Pauling, winner of two Nobel prizes.

Jan van der Lee is a Clinical Nutritionist based at Waipu Natural Health, Mineral therapy is recommended as part of a prescribing regime.

In support of MOvember, I’d like to acknowledge Men’s Health.

Weight gain, elevated blood pressure and cholesterol, prostate health, low energy levels, poor sleep and digestion are all concerns for men I am regularly asked about. By age 30, men have reached their physiological peak, the chief hormone testosterone begins to decline. Metabolism decreases so weight is gained more easily, it’s more challenging for the liver to detoxify alcohol and poor quality fats.

So as you can see, it’s pretty crucial men are aware as early as possible how important it is to look after themselves.

Statistics show cardiovascular diseases are the main causes of death for our men.

So what do men need? (or rather not need?) What we eat and drink impacts how much energy we have, how we feel, function, sleep and fight infection.

Is it high time you changed some old habits?

Reduce or cut alcohol out – give it a go for a month and see how you feel. Alcohol not only places a huge burden on the liver, cardiovascular system (raising BP, cholesterol, hardening arteries,) it increases estrogen. (Yes Estrogen is the female hormone but men produce it in smaller amounts.) When excess estrogen is present weight is gained - the number one substance for causing this is Alcohol!!!Choose water every time and Love your Liver. Water helps flush toxic waste from the body. Avoid switching alcohol for fizzy drinks or low cal, these contain high amounts of sugar or artificial sweeteners placing more burden on the body.Resist reaching for fast foods, loaded with additives, poor quality fats and energy drinks loaded with sugar and sweeteners. How do you feel after you’ve consumed these? Each meal and snack needs to include an appropriate portion of healthy, lean protein, great quality carbohydrate, (and soluble fibre) AND top quality fat to maintain satiety and blood glucose. Increase oily fish, nuts and seeds, beans and pulses, fresh fruits and veg. Seek the advice of a qualified Nutritionist to assist determining what is right for you.Zinc is a standout mineral for male health as it has a crucial role in the production of testosterone, healthy sperm and prostate. A few signs of deficiency are; loss of taste and smell, acne, eczema, poor hair growth, poor immunity and wound healing. Zinc is found in shellfish - oysters and mussels are especially high, also red meat, pumpkin seeds, beans and pulses.Antioxidants A,C,E (found in fresh, coloured fruit and veg, raw nuts and seeds,) assist cardiovascular health, along with B Vitamins. B’s are best taken in a Complex as they work in unison.Exercise, 30-40 minutes three to four times a week, (every day if you like,) a brisk beach walk, bike ride, choose something enjoyable for you. Exercise is vital for reducing stress and increasing circulation.Reduce coffee. Limit to one cup a day and drink more water. Coffee is dehydrating, interrupts the production of healthy stomach acid required to break down food, it’s also hard on the liver and increases the production of cortisol, (a hormone produced by the adrenal glands that can encourage weight gain, especially around the waistline.)Take time out, pursue a hobby, time in the Man Cave, schedule a trip away with the lads. Social time is important, catch up for a water, (not beer) and a chat!! If you work in an especially physical job, book a regular massage or some form of relaxing physical treatment therapy. By the way; daily practiced Meditation is shown to be effective for reducing elevated blood pressure.

In light of MOvember, we invited Dr Kyle Eggleton to further discuss men's health.

In this article I want to highlight three conditions which disproportionately affect mens health. These conditions are suicide, melanoma and motor vehicle accidents. Men account for 71%, 65% and 71% respectively of all deaths arising from these conditions. Suicide alone accounts for about 360 male deaths every year. For each of these conditions there is something that we can do for our fathers, sons, brothers and friends that might save a life. These things are – be vigilant, speak up, seek help.

Be vigilant. Watch out for the man who stops talking, or is not as happy as he once was. Watch out for odd looking moles and be vigilant about putting on sun screen lotion. Watch out for fast driving!Seek help. Talk to your doctor if you are concerned about his mental health. Ring Lifeline 0800 543 354 for support or counselling. Make an appointment for a doctor to check out that mole. Seek help from family and friends to assist you in addressing his bad driving behaviours.

There is a degree of preventability for all of these conditions. However, in order to prevent our men from harm we need to step up and take some action. Make November not a month of thinking about mens health but the start of a year of vigilance, speaking up and seeking help.

-Kyle is a Distinguished Fellow of the Royal New Zealand College of General Practitioners and a Senior Lecturer in the Department of General Practice at the University of Auckland.

Nutrition Basics

Today’s diet has strayed a long way from the ideal intake and balance of nutrients.

Life’s giddy pace places huge demands, we are constantly bollmbarded with stressors from all directions, so we need to fuel our bodies accordingly.

Here are a few concepts I make priority when working with clients;

Learn to cook! How did we survive without sauces in packets, cans and jars? Learn the basics of cooking with fresh, natural ingredients without all the nasty additives. Keep meals simple so to taste the foods themselves. Keep pre-prepared foods and take-away meals to a minimum. Often cheap highly refined oils, flavour enhancers and additives are used that are detrimental to health.

Select the “freshest” ingredients, especially fruits and vegetables. If you cannot purchase organic, shop locally, grow what you are able – even if it’s a few greens in containers or a small garden plot. Get children involved, this is the best way for them to start to understand about nutrition and where food comes from.

Base your diet upon a variety of fresh vegetables, fruits, good quality lean protein, raw nuts and seeds and whole grains. Each meal or snack will ideally comprise of complex carbohydrates (vegetables, pulses, wholegrains, fruits,) lean protein (fish, organic meats, eggs, tofu,) good quality fat (olive, avocado oils, nuts and seeds.)

Keep sugar low and artificial sweeteners, flavours and colours out of your diet. These rob the body of vital nutrients and impede their absorption, let alone place a toxic load on the immune system.

How do you eat? Do you gulp down you meal at lightening pace? Constantly eating on the run or while stressed prevents healthy digestion. Have you noticed you get indigestion when eating on the run? This is due to insufficient gastric juices being produced, allowing food to ferment, leading to bloating and discomfort. Add a little culinary acid to your meal or prior to it, eg; lemon juice or apple cider vinegar/salad dressings & chew food well.

Consider taking high quality antioxidant, multi-vitamin, and mineral formulas. The soil our food is grown in has become increasingly deficient in nutrients and minerals, and thus our foods. High demands placed on the body can lead to deficiencies.

Vitamin D is gaining new popularity, and even becoming a hero as a nutrient that supports overall health & has significantly more far-reaching effects than merely bone health. Ten to fifteen minutes per day exposure of sunscreen-free-skin to bright midday sun is the most natural way to acquire a dose of D. Vitamin D is also found in founds such as; oily fish, liver, eggs.

Identify “food intolerances” or allergies. Invest in the help of an expert if you suspect you or your family is suffering. There are many tests available that help take the ‘guess work’ out of trying to figure it out yourself.

Exercise, but strive for balance here. Aim to combine aerobic activity with relaxation techniques. Too often we push ourselves at the gym 5 days per week, when what we really need are combinations to counteract stress. Yoga, tai-chi, chi gong, meditation, rest, reading, laughter, time out with friends and family.

Overall aim for and 80/20 balance in the diet. Most of the time stick to a simple, healthy eating program, but allow yourself 20% for a few culinary indulgences.

Have any niggling health questions? Do you think your diet could use some tweaking? You can contact Jan on janvan@xtra.co.nz

Check back monthly for Jan's tips xo