RENEW YOUR BODY
CLEAN EATING ISSUE
SALLY OBERMEDER “I’ve found such a sense of inner peace”
THE HEALTHY FOODS
The easy new way to lose weight, fast
THE SMART SUPPLEMENT GUIDE
+ More energy + A healthier gut + Better memory And more!
SLEEP BOOSTING YOGA (p.38)
you’re not eating BONUS GUIDE
YOUR 10-DAY SMOOTHIE KICKSTART
happiest life Starts here!
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BEACHCHIC Inspired BY THE
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IN THIS ISSUE
The TV presenter and entreprenuer on strength, resilience and self-belief
66 Sally Obermeder’s good life 72 Supplement superstars
Experts reveal the best healthboosting supps for women 40+
79 The new spirit of confidence
Three fascinating women share how they discovered their voice in midlife
86 Quirky clean eating trends
From camel milk to alterna-chips, we’ve got our finger on the food pulse
122 Low-tox beauty, explained
Revitalise your skin and help the planet thanks to the eco-skincare revolution
21 Time to get on your bike!
The latest on how pedal power could help slash your risk of type 2 diabetes
24 Problem solved: sensitive teeth
Give your smile some tender loving care
27 Thirst-quenching foods
98 Surprising superfoods
28 Is your gut the key to wellness?
We reveal 10 nutritious foods you should add to your diet, right now!
Kickstart the silly season with this 10day detox from two smoothie experts
92 Make over your sex life
Want more sex? Experts reveal how to overcome a sexless relationship
113 Summer smoothie guide
104 The new movement diet
Why the key to a stronger, fitter body is about the little twists and turns
Struggle to sip enough water each day? Add these hydration stars to your plate Five things you didn’t know it could do
December/January 2017 Fitness
31 Hit your personal best
All it takes is a little positive self-talk
34 Non-walking workouts
Challenge your body by trying one (or all!) of these four fun workouts
36 Workout wear: swimming
Stylish swim gear for the next time you’re freestyling up the fast lane
38 Sleep-boosting yoga
The meditation and stretching combo that can help you get more shut-eye
48 Grocery guru: baking
Healthier packet mixes to try next time you’re in the mood for carbs
51 Feel happier, fast
How wiggling your toes in the grass can boost your mood in minutes
54 Down-time destinations
Recharge with meditation holidays
57 ETA: chronotypes
Get to know your body’s rhythms
Clever scientists are exploring how to make this green vegie even healthier
Before the heatwave begins— the latest in sun-smart science
41 Better-for-you broccoli
62 Treatments, road-tested
47 Greek yoghurt, decoded
65 Five sun-safe saviours
Pick the best option, every time
132 Deliciously easy dinners
Weeknight fare is sorted thanks to the Dinner Ladies’ make-ahead meals
140 Goodness from the garden
Give your salads more oomph with five great recipes from Karen Martini
13 From the editor 14 Meet the Prevention team 15 Your say 146 What does 72 look like?
59 The UV skin patch
44 Guilt-free afternoon snacks Six non-veg options that will keep hunger pangs at bay come 3pm
We test four treatments designed to firm and smooth both face and body Fight frizz and stay sunburn free
DECEMBER/JANUARY 2017 PREVENTION
Help us help women The Priceline Sisterhood Foundation is dedicated to raising funds for the charities that directly support some of the biggest health concerns facing Australian women and their families. Find out more about our charity partners & how you can help, visit priceline.com.au/sisterhood
Priceline Sisterhood Foundation Limited (as Trustee for the Priceline Sisterhood Foundation ABN 35 854 830 577 577).
PHOTOGRAPHY: JASON IERACE. HAIR & MAKE-UP: SAMATHA POWELL
The keys to wellbeing: positivity and gratitude As regular readers of this column will know, exercise has become one of my daily musthaves over the past few years. From running and yoga to my current 7am obsession—Xtend Barre (a mixture of Pilates and ballet), there’s nothing quite like the feelgood factor that flows from a workout for both body and mind. But a few months ago, an unexpected curve ball taught me a life lesson that’s ended up being incredibly valuable. To cut a long story short, in my haste to get out the door for weekend brunch (because, let’s face it, eggs and coffee are important), I stubbed my toe (hard) on a wooden bedside table, like we all have a million times. But the shooting pain when I slipped on a sandshoe and hobbled up the street indicated that, this time, I may have been unlucky. A few hours and one hospital visit later, what I feared was confirmed by the hardworking emergency doctor who reviewed my x-ray: one broken proximal phalanx and no exercise, heels or Xtend Barre for six to eight weeks. As I contemplated two long months without some of my favourite things, a myriad of thoughts raced through my mind: ‘How will I survive without a daily sweat session? Will I drive my friends and family crazy with my major form of stress-release removed?’ And ‘Can I embrace a new-found love of flats?’ But, rather than beat myself up for being clumsy, I chose to flip the situation on its head and view things through a slightly different lens. Namely: how lucky that it was only a small broken toe, and not something more serious. The reason that matters? A growing body of science has continued to confirm that this one simple sentiment (gratitude) can have a hugely positive impact on both health and wellbeing. Those who embrace it feel happier, live longer and experience much lower levels of stress, among many other benefits. Rather than getting up early to work out, I enjoyed an
YOUR CLEAN EATING ISSUE Want to eat clean and feel amazing? Then you’ll find everything you need inside this issue. Turn to p.86 for a special report on some of the newest clean eating trends making waves right now. Discover the humble superfoods nutritionists swear by (p.98), power up your health and energy levels with our delicious smoothie kickstart (p.113) then eat well all summer long with 14 pages of delicious wholefood recipes, from stress-free dinners to the new main meal salads. Bon appetite!
extra 30 minutes of sleep daily, something Arianna Huffington confirms in her book The Sleep Revolution can be truly transformative. I treated myself to retail therapy with a new, more practical shoe wardrobe. And decided to look at these weeks as something positively life-enriching: an exercise in patience. Now I’m safely back in the exercise saddle, I value it so much more and remind myself every day how incredibly fortunate I am. In that spirit, I hope this jam-packed issue provides all the food, fitness and health advice you need. It’s a special one for many reasons, including the fact that after four-and-a-half fantastic years it’s my last in the editor’s chair. As of December, I’m moving just down the hall to embrace a new editing challenge within the health group. It’s been a pleasure and a privilege sharing this amazing journey with you. I hope our paths will cross again at some stage in the future, but until then, take care.
JACQUELINE MOONEY EDITOR
DECEMBER/JANUARY 2017 PREVENTION
Meet the team
What are you most grateful for?
JACQUELINE MOONEY Editor Melissa Mylchreest Art Director
The little things. Colourful sunsets, being near the water, beautiful flowers, breakfasts with friends, an update on my parents’ new puppy or cousin’s kids... Anything that makes me smile, really. Alex Davies, Associate Editor
Alex Davies Associate Editor (Health) Kate Barracosa Senior Features Writer Hannah Hempenstall Chief Sub-Editor Rebecca Burrell Senior Designer Kate Fraser Picture Editor Fiona O’Callaghan Digital Producer
Strangers who smile and hold the lift door open for you, as well as the people who stand up to let someone have a seat on public transport when they need one. These things make for a happier day. Jacqueline Mey, Editorial Coordinator
Jacqueline Mey Editorial Coordinator
Vanessa Gonzalez Account Manager (02) 9394 2647 Michelle Sidhom Advertising Coordinator (02) 9394 2250 Melanie Stephens VIC Group Sales Manager (03) 8636 7515 Jane McGregor QLD Sales Director Mike Bartlett QLD Senior Account Manager (07) 3368 7486 Tegan Ryan QLD Account Manager (07) 3368 7484
ON THE COVER Photography Peter Brew-Bevan Hair & Make-up Craig Beaglehole for Mecca Cosmetica Styling Nicole Adolphe Sally Obermeder wears Pasduchas dress and Matthew Ely bracelet
PREVENTION IS PUBLISHED BY
Peter Russell/Georgia Matthews SA Representatives (08) 8364 3665 Nicky Simpson WA Representative (08) 9344 0749 Jessie Taylor Advertising Production Coordinator (02) 9394 2839 PreMedia Solutions Group Digital Imaging George Kebourian, Ryan Walter, Chris Wilson, Paul King
Kathy Glavas Marketing Director, Healthy Lifestyle Titles
Gereurd Roberts Chief Executive Officer Prue Cox Commercial Director Jackie Waterman Sydney Sales Director Simone Dalla Riva VIC Sales Director Mychelle Vanderburg Retail Sales & Marketing Director Dean Porter Operations Director
My partner of five months who inspires, encourages, accepts and loves me for who I am. I’m learning about myself more and more in this relationship, and value that so much. Melissa Mylchreest, Art Director
PACIFIC MAGAZINES Media City, 8 Central Ave, Eveleigh NSW 2015 Australia Phone: (02) 9394 2000 Subscription enquiries: 1300 668 118
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Anna Dodd Commercial Manager Jeremy Sutton Group Subscriptions Manager John Virm Production Controller
Jackie Frank General Manager, Fashion, Beauty & Health
Robert Novick Senior Vice President, International Business Development and Partnerships Kevin LaBonge Executive Director, Business Development and Global Licensing John Ville Editorial Director
Published by Pacific Magazines Pty Ltd (ACN 097 410 896) of Media City, 8 Central Ave, Eveleigh NSW 2015. All content © 2016 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. Printed by HANNANPRINT, 2-8 Priddle St, Warwick Farm, NSW 2170. Distributed by Gordon & Gotch Limited (ABN 90 088 251 727). All prices and information are correct as of the time of printing. All material sent to Prevention (whether solicited or not) will not be returned. Unless otherwise agreed beforehand, all rights including copyright in such material are assigned to Pacific Magazines upon receipt, and Pacific Magazines may use or sell the material in all media worldwide in perpetuity without further consent or payment. Prevention does not accept or assume responsibility for such material. Title and trademark Prevention © Rodale Press. Prevention is a registered trademark, and the use of this trademark is strictly prohibited.
Angela Kim Director, Business Development and Global Licensing Tara Swansen Director, Global Marketing Veronika Taylor Deputy Editorial Director Karl Rozemeyer Senior Content Manager
I’m grateful to have been able to make Australia my home. I moved here almost 19 years ago. It’s the most beautiful place in the world and every single day still feels like a holiday. Hannah Hempenstall, Chief Sub-Editor
I appreciate having my health, as well as my family being in good health. That’s everything to me, being able to enjoy our very fortunate life together. Kate Fraser, Picture Editor I’m most grateful for the unwavering support of my husband, family and friends. No matter what’s going on in my life, knowing they’re always there makes any situation so much better. Kate Barracosa, Senior Features Writer
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Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility for medical decisions readers may make. The Authors and the Publication assume no liability or responsibility for damage or injury to persons or property arising from any use of any product, information, idea or instruction contained in the articles. Always seek the advice of a qualified medical practitioner if you think you are suffering from a medical condition.
PHOTOGRAPHY: GETTY IMAGES
Ann-Maree Mulders Group Sales Director, Health Titles
Over to you Delicious clean eating ideas, exercise tricks and life advice from inspiring women got you talking last issue
MY NEW HEALTHY ADDICTION One of my darling sisters gave me a Prevention subscription for my birthday. It was new to me, as we haven’t lived in Australia for all that long. I normally flicked through magazines... until I found Prevention! I even read the adverts which are all significant and appropriate, too. Let’s just say I’m addicted! Thank you for a fantastic publication. I definitely know what will be on my wish list for my birthday this year. Mandy Barrett
MOST POPULAR INSTAGRAM PIC
We couldn’t agree more! Sometimes a little extra rest and relaxation is just what the doctor ordered. FAVOURITE FACEBOOK POST
You’re all keen to know how to keep exercising, even when your knees play up. Superstars! MAG LOVE
PHOTOGRAPHY: STOCKSY, GETTY IMAGES
HoMedics Radiance Microdermabrasion Device offers smoother, firmer, more hydrated and healthier-looking skin in just three weeks. Using diamond tips to exfoliate, this quick and easy-to-use device leaves you with a clearer complexion. Safe and gentle, the HoMedics Radiance delivers professional salon treatment and results within the comfort of your home. Valued at $249. For your chance to win, contact us at firstname.lastname@example.org by 21 December and tell us what you love about Prevention. T&Cs @ preventionaus.com.au/terms-and-conditions/
THE POSITIVE AGEING ISSUE: YOUR HAPPIEST LIFE STARTS HERE
WRITE IN FOR YOUR CHANCE TO WIN
@rebecca gibney: “I don’t normally look like this! Thank you to the team for continuing to put women over 50 front and centre!”
POSITIVE AGEING IN ACTION Thanks for putting on the recent Positive Ageing seminar. It was so informative and in such a pretty setting too, with delicious food. I came away feeling very uplifted and inspired. I’ve already started walking with nature and being in the moment to enjoy the walk. It was great that so many of the things not usually talked about were brought into the open and discussed. We need more of this. Oh, and I loved the goodie bag! Chris Majoroff
SIMPLE INSPIRATION, DAILY I feel the need to send out a big thank you. Your social media posts each day are inspirational and do-able! Tips like ramping up my walk each day, or grabbing that extra glass of water. All things that are simple but super effective. I’m not reading them thinking “that’s great but I could never achieve that.” I’m off for a morning walk and might even include a few stairs! Keep up the good work. You guys rock my day. Carol Troop
WALK OFF 4 KILOS IN 4 WEEKS!
The new science that targets tummy fat, fast
Smart ways to sharpen your brain (p.45)
BEST CLEAN FOODS
Low sugar. Low fat. Low salt. (And at your supermarket now!)
The reinvention of
REBECCA GIBNEY WHY SHE'S LOVING LIFE AT 51
WAKE UP REFRESHED Simple tips from sleep experts
BEAT STRESS LIKE A YOGA PRO
MOST SHARED TWEET
Drink tomato juice twice a day to dial down hot flushes, naturally.
DECEMBER/JANUARY 2017 PREVENTION
DON’T LET CHRISTMAS GIVING SNEAK UP ON YOU. HEAD INTO DOMAYNE FOR A HUGE RANGE OF PEOPLE-PLEASING PRESENTS YOU’LL BE HAPPY TO GIVE.
1. Joy Section Dish in Gold, $19.95. 2. Chambord Sugar & Cream Set 0.2L in Gold, $59. 3. Host Salad Server (Set of 2) in Rose Gold, $39.95. 4. Good as Gold Tea Cup & Saucer, $36.95. 5. Robert Gordon Upmarket Lane Basket in Natural/Gold, $59. 6. Cosmic Lotion Bottle in Champagne, $34.95. 7. Cosmic Tumbler in Champagne, $24.95. 8. Coppa Queen Bed Frame, $999. 9. New York Tray (Large) in Gold/Black, $149. 10. Foundry 12oz Candle Verbena & Patchouli Gold, $49.98. 11. Marble Vessel with Brass (Small), $69.95. 12. Timely Stool in Gold, $299. 13. Deluxe Gold Hide Cushion in Gold/Cream, $89. SHOP THIS LOOK AT WWW.DOMAYNE.COM.AU/GLOWING 4
1. Structure Dome Pendant in Green, $129. 2. Margaret Round Rug in Natural, $229.95. 3. Lanterncove Marine Salt 8oz Candle in Light Blue, $29.95. 4. Golf Synthetic Wicker Dining Chair, $149. 5. Marble Tumbler in Green, $34.95. 6. Marble Soap Dispenser in Green, $49.95. 7. Marble Cannister in Green, $44.95. 8. Linen House Martinique Quilt Cover Set* (Queen), $199.95. 9. Round Natural Wide Lantern, $219.95. 10. Coffee Body Butter in Mint, $14.95. 11. Facial Serum with Argan Oil in Vanilla, $19.95. 12. Kew Cushion in Teal, $39.95. 13. Neptune Vase in Light Blue (Large), $39.95. 14. Neptune Vase in Light Blue (Small), $29.95. 15. Banana Leaf Print with Timber Frame, $299.
SHOP THIS LOOK AT WWW.DOMAYNE.COM.AU/JUNGLE
Visit domayne.com.au to browse our full range of furniture, bedding and homewares.
1. Papier Dâ€™Amour Flamingo Framed Print (Small), $80. 2. Vibrant Parrot Cushion, $39.95. 3. Nara Sheet Set^ (Queen), $189.95 each (Available in White, Lavender, Peach, Silver, Pink or Mist). 4. Hanging Wire Lantern in Blue, $54.95. 5. Fresh Coupe in Blue, $8.95. 6. Deck Chair in Yellow, $179. 7. Sheridan Wategos Beach Towel in Tide, $84.95. 8. Watermelon Round Infatable Red (1.2m), $49.95. 9. Pineapple Round Infatable Yellow (1.8m long), $49.95. 10. Ice Cream Marquee Light in White, $49.95. 11. Na-nas Cushion, $34.95. 12. Apothecary 8oz Candle in Applewood & Amber, $32.95. 13. Graceland Quilt Cover Set* in Pink (Single), $109.95. SHOP THIS LOOK AT WWW.DOMAYNE.COM.AU/SUMMER
1. Hardware Lane Jug in White, $69.95. 2. Hardware Lane Platter in White, $34.95. 3. Hardware Lane Bowl in White, $49.95. 4. S&P Serenite Noir Diffuser Vanilla Black (1000mL), $129.95. 5. Geometric Table Lamp in Black/ Gold, $249.95. 6. Sunday Single Bed Frame in Black, $499. 7. Psychedelic Cushion in Navy (45x45cm), $49.95. 8. Bond Whiskey 5-Piece Decanter Set in Clear, $99.95. 9. Henson Vase in White (Small), $34.95. 10. Henson Vase in White (Tall), $79.95. 11. Bond Black Ice Cube Holder, $59.95. 12. Bond Black Champagne Bowl, $99.95. 13. Bond Black Shaker, $29.95. 14. Pot of Gold Dipped Mug in Black/Gold (Set of 2), $39.95. 15. Champagne on Black Framed Print in Black/Gold, $80.
SHOP THIS LOOK AT WWW.DOMAYNE.COM.AU/MONO
9 7 8
Visit domayne.com.au to browse our full range of furniture, bedding and homewares. DomayneÂŽ stores are operated by independent franchisees. Advertised prices valid at New South Wales stores only. Prices may vary between states due to additional freight costs. Promotion ends 24/12/2016. *Single and king single quilt cover sets each consist of 1 x quilt cover and 1 x standard pillowcase. Double, queen, king and super-king quilt cover sets each consist of 1 x quilt cover and 2 x standard pillowcases. ^Single and king single sheet sets each consist of 1 x ftted sheet, 1 x fat sheet and 1 x standard pillowcase. Double, queen, king and super-king sheet sets each consist of 1 x ftted sheet, 1 x fat sheet and 2 x standard pillowcases.
New on PREVENTIONAUS.com.au
Deliciously healthy food, fast fitness, goal-setting and great mindfulness tips online, anytime
TONE YOUR ABS WHILE YOU WALK
We’ve made your daily power walk even more of a multitasker! You might think a fast-paced stroll is only good for cardio fitness, but our experts reveal easy ways to whittle your waist as you walk. Head to preventionaus.com.au and discover the six things that help beat belly bulge, plus even more ways to move your body daily.
Food gurus suggest five serves of veg per day. But how many do you squeeze into brekkie? Follow us on social media for tips and tricks on how to vegify your smoothie bowl (hint: beetroot is definitely a winner!).
IT’S EASY TO GET YOUR DAILY FIX: Like us on Facebook: facebook.com/ preventionmagaustralia
Follow us on Instagram: instagram.com/preventionaus
Follow us on Twitter: twitter.com/preventionaus
PHOTOGRAPHY: PHOTOGRAPHY: GETTY STOCKSY, IMAGES GETTY IMAGES
THE BEST BREAKTHROUGH SCIENCE, MADE SIMPLE
Meet the easy new wellness booster
PHOTOGRAPHY: PHOTOGRAPHY:STOCKSY XXXXXXXXXX
THE SECRET TO GOOD HEALTH COULD BE MORE ENJOYABLE THAN YOU THINK. Yep, regular cycling may help dial down the risk of type 2 diabetes. Thatâ€™s according to a team of Danish experts who tracked more than 50,000 people between the ages of 50 and 65. What they discovered? Not only were those who consistently cycled (to commute or during their downtime) less likely to develop type 2, but those who took up peddling later in life still reaped the benefits with a 20% lower risk compared to non-cyclists. The theory: pedal power makes a difference by helping shift stubborn kilos and improve glucose metabolism for healthier blood sugar levels. Nice! What better reason to commute on two wheels or head to the country for a scenic ride this weekend? See you there!
DECEMBER/JANUARY 2017 PREVENTION
One... ... in three women 50+ has delayed or skipped a cervical screening test, reveals a poll. Pap smears are recommended every two years in Australia, so book today if you’re due.
THE BIG JETLAG MYSTERY, SOLVED Planning your next dream holiday? Then keep this fascinating health fact in mind when booking those flights: jetlag recovery depends on the direction of travel as well as how far you’ve flown. Physicists from the University of Maryland, US, looked at why it can take longer to adjust when we fly east rather than west. Turns out it’s all to do with the cycle of the brain cells that regulate our natural circadian rhythm, called neuronal oscillator cells. Jetlag kicks in when these don’t adjust to a new time zone quickly enough, but their natural activity can actually follow a 24.5 hour cycle rather than a 24-hour one. What that means? Basically, it’s easier to get in sync if you extend your day—say, by flying west —than shorten it by flying east. Experts worked out if you head west across six time zones, recovery can take around six days. But head east? Give it at least eight. Whatever your route, download the free app Entrain to help you adjust—it generates an ideal light exposure schedule to suit your personal travel plans. How clever!
A better memory, in a few minutes! 22
Forget Suduko. If you’re keen to sharpen your brain, just take the stairs. A recent study found for every flight people climbed each day, their brains appeared 0.58 years younger than their actual age. Even just one or two flights delivered benefits. While any physical activity prevents age-related cognitive decline, it’s officially the fastest, easiest method yet.
The long-awaited artificial pancreas could be here as soon as 2018, predict experts at University of Cambridge in the UK. Why that’s so exciting? This new, intuitive, portable device would help monitor the blood sugar levels of people with type 1 diabetes, giving insulin when appropriate and therefore nixing the need for daily injections. Wow! THE NEXT STEP? More investigation to overcome certain hurdles, such as the best way for the device to keep track of insulin levels in the blood as well as how to protect the artificial pancreas (which is essentially a computer) from security hacks. But despite these, the pros are optimistic we won’t have to wait too long. It’s a huge leap for health.
MIND BLOWING SCIENCE
Sensitivity relief that lasts† † With twice daily ongoing brushing. For the relief of sensitive teeth. Always read the label. Use only as directed. See your dentist if symptoms persist.
sensitive teeth From chewing gum to brushing right, we asked dental experts for the smile-perfecting tips they swear by. Ready? BY RICHARD LALIBERTE AND ALEX DAVIES
What’s going on?
Sensitivity happens. The most common reason? Turns out that old saying is true: over time, we literally get long in the tooth. Gums can recede, which means nerves become more vulnerable. “Teeth are covered in enamel, which has no nerve endings,” explains Dr Peter Alldritt, Chairman of the Australian Dental Association’s Oral Health Committee. “But when gums recede, the next layer of the tooth—dentine—becomes exposed. That’s softer, more porous and has lots of little nerve endings.” Check in with your dentist in case sensitivity is down to something more serious (like a cracked tooth, damaged filling or inflammation). Otherwise, reverse it with these expert-approved solutions…
Lifestyle remedies GO FOR GOOD OL’ H2O
Yep, dry mouth is a tooth-pain culprit. Why? Saliva helps neutralise acids in the mouth that can erode enamel, leading to sensitivity. Water is a legit fix for parched oral conditions, which are most common in people who take medications such as antidepressants and blood pressure drugs. So go on, drink up! TWEAK YOUR USUAL DIET
Bye bye, ice blocks. “Anything that stimulates the nerve endings is likely to be painful,” says Alldritt. “Cold and sweet things can do it, along with acidic food and drinks such as citrus fruit, wine, vinegar and soft drinks.” If ditching oranges feels too extreme, rinse with water after eating them to wash the acid away—but wait 30 minutes to brush or you’ll drive lingering acid deeper into your teeth.
HIT THE LOCAL NEWSAGENT
Strange but true: the simple act of chewing gum instantly boosts acid-neutralising saliva. Make sure it’s sugar-free, though. Why? The sugary kind feeds acid-secreting bacteria and irritates sensitive teeth. No thanks! CHANGE YOUR TOOTHPASTE
Target pain points with a product specifically designed for sensitive teeth. These clever cleaners work in a range of different ways depending on the particular brand. “Some block the small exposed porosities in your teeth, while others have a numbing effect on exposed nerves,” explains Alldritt. Either way, it doesn’t get much easier than brushing! PERFECT YOUR TECHNIQUE
It matters! A soft toothbrush and gentle touch go a long way, while stiff bristles and too-hard brushing can wear away enamel and speed up gum recession. Not fun. The technique to try: direct bristles toward gums at a 45-degree angle and use small, circular strokes. Simple.
Next-step solutions BEAT TEETH GRINDING
If this is what’s wearing on you, custom mouth guards can help protect teeth from enameleroding jaw pressure. Got AM jaw soreness, difficulty opening or closing your mouth, or noise in the joint, then chat with your dentist. PAINT ON PROTECTION
Fluoride treatments help restore minerals like calcium, toughening teeth and making them more pain resistant. “Use a fluoride rinse at home or your dentist can paint a gel onto your teeth,” says Alldritt. “Another way is a highly-concentrated fluoride varnish applied to the exposed areas of dentine.” It isn’t permanent, so you may need top-ups.
If you’re still suffering... Try dental bonding
Your dentist can cover any dentine exposed due to receding gums with a filling that bonds to the tooth, sealing it from stimuli. Think of it as a fast cover-up. Alldritt adds, “This is generally used in more severe cases and should last for years until the filling has to be replaced.”
Root canal reality check
Still struggling with pain? A last-resort solution is to remove the troublesome nerves, or what’s left of them if the inside of the tooth is either infected or decayed. “A root canal involves a local anaesthetic before we remove the centre of the tooth and put a filling into it,” explains Alldritt. Worth considering if you’re out of options.
PHOTOGRAPHY: JEFF TSE/TRUNKARCHIVE.COM/SNAPPER MEDIA
The amount of Aussie households containing someone with sensitive teeth or gums. Go gently with that brush! OCTOBER/NOVEMBER DECEMBER/JANUARY 2016 2017 PREVENTION
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12 of the most
hydrating foods To keep fluid levels high, think beyond drinks. These deliciously healthy picks will instantly up your aqua intake BY ALEX DAVIES
As a healthy dip...
Not only do the three ingredients below lend themselves to a moreish homemade tzatziki recipe (never tried zucchini in one before? Trust us, give it a go!) but individually each food serves you up a whopping ¾ cup of fluid. + 1 cup cooked zucchini + 200g low-fat Greek yoghurt + 1 large diced cucumber
In salads or dessert...
Every one of these water-filled fruit and vegies delivers ⅔ cup towards your intake, so they’re a dream in summer. Slice and dice to freshen up lunchtime salads. Make it even better by pairing with avocado and balsamic. + 1 cup rockmelon + 1 cup strawberries + 1 large green capsicum
After your workout...
Crunch on lettuce taco shells (a tasty low-kJ alternative to the usual kind) for dinner or try watermelon cubes if you’re parched after that evening run. Each of the below packs ½ cup of liquid, so you’re onto a water winner. Too delicious, too easy. + 3 cups lettuce + 1 cup watermelon + 1 cup radishes
For your next stir-fry... Each of these foods is a dream stir-fry addition as well as an instant hydration booster— there’s 1/4 cup up for grabs when you munch on any one of them. FYI, black beans are also proteinand fibre-packed. Perfection! + 1 cup broccoli florets + 1/2 cup cooked brown rice + 1/2 cup cooked black beans
Soft drinks can actually make dehydration worse, suggests new US research. DECEMBER/JANUARY 2017 PREVENTION
WHAT YOU DON’T KNOW ABOUT YOUR
As a leading expert reveals, it does so much more than just digest food. In fact, a healthy gut could be the key to wellness BY ALEX DAVIES
Hard to imagine, right? But it’s true—even the healthiest guts are seriously intricate body systems. “It’s actually thought of as the second brain,” says Professor Nicholas Talley, neurogastroenterologist and Pro Vice-Chancellor at the University of Newcastle. “Picture an enormously long tube with a very complex nervous system. This controls multiple organs so that when we eat or drink things, they’re comfortably pushed through our system, absorbed where needed and gotten rid of where they’re not.” If things aren’t carefully coordinated and running smoothly (pun totally intended), that’s what can lead to issues. Hello, belly bloat.
There are 1.5kg of bugs in your body
Probably more! We’re talking about good, bad and indifferent types of bacteria that live everywhere (mind-blowingly, you have 10 times as many as you do human cells) with a huge amount in the gut. “These prime our immune system so we can fight off infections, they digest food, and aid in the function of whichever part of the body they inhabit,” adds Talley. “But there are also bugs that can predispose us to problems or diseases.”
Your gut could actually be driving your brain
So, here’s what scientists (and tricky-tummy sufferers) know: gut symptoms and worries often go hand in hand. But, which drives which? “The feeling for a very long time has been that if you’re stressed, anxious or depressed, your gut function will change and that may be why you get irritable bowel,” says
Talley. “But we’ve found there’s a very substantial group with irritable bowel who actually have no anxiety before that, but develop it later down the track.” His team is now investigating substances (called cytokines) released into the blood thanks to gut inflammation, and whether these in fact affect the brain to cause psychological symptoms. What this aboutturn in thinking could mean? “It gives us opportunities to look at ways we can change the gut and hopefully improve these other problems,” Talley says. Fascinating!
It makes a huge amount of serotonin
You may know it as a mood-stabiliser but serotonin also plays a major role in gut function. “It can make it more or less efficient depending on the interaction with various receptors,” reveals Talley. Serotonin is one of the key chemicals that changes when someone has a syndrome such as IBS, giving scientists like Talley other paths to explore. “We’re starting to understand the major link between bugs, inflammation and the release of these chemicals.” It’s yet another intriguing piece of the incredible gut-function puzzle.
Targeted treatments are the next big thing
Not only are gut pros working to refine probiotics, they’re also looking at how to target therapies so they have the desired impact AKA make you feel better. “We’ve just discovered a bug in the colon we think causes IBS,” adds Talley. “That’ll be treatable with a specific antibiotic, but we want to target it at the bad bug, not just give it willy-nilly and hope for the best.” As we said, exciting stuff!
PHOTOGRAPHY: JAMIE CHUNG/TRUNKARCHIVE.COM/SNAPPER MEDIA
It has more nerves than your spinal cord does
Your tumTLC plan Lee Holmes, wholefoods chef and author of Heal Your Gut ($29.99, Murdoch), shares the digestive-health habits she swears by. Ready? BEGIN WITH A RITUAL When I get in the shower, I do oil-pulling for five or 10 minutes using coconut or sesame oil. In Ayurveda, they believe it helps—the bacteria in your mouth is meant to be closely related to your internal gut health. SUPERCHARGE DRINKS I love turmeric lattes (the curcumin in turmeric is anti-inflammatory) and always put L-Glutamine in my smoothies, too. It’s an amino acid that’s extremely good for helping heal the lining of the gut. USE MORE SPICES I make a white fish soup with saffron, which is really great for your gut health. Other good spices are cumin and curry leaves. Brew teas with them as well as adding extra flavour to meals.
Fast health fix In need of a fast fibre hit? Add a scoop of IsoWhey ClinicalNutrition Advanced 55+ to milk for an extra 6g. Nice!
EMBRACE ALOE VERA If I feel like a treat, I buy aloe vera as a drink and make it into a jelly. It’s very soothing for the gastrointestinal tract lining. Slippery elm is beautiful, too; you can make it into a porridge. TRUST YOUR BODY Fermented foods can help good bacteria flourish, but I can only have them in small doses because of the histamine. It’s about what works for you and your body, so experiment!
DECEMBER/JANAURY 2017 PREVENTION
reduce all lines naturally. Under eyes etc.
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General manager Jackie Frank and editor Jacqui Mooney with Dr Ginni Mansberg and Melinda Gainsford-Taylor
Reduce shadow. Tan up slightly. Reduce lines naturally
Our panel shared insights (and plenty of laughs) on everything from menopause to the power of sleep
Guests stayed refreshed with delicious fruit smoothies
Rebecca Gibney flew in from New Zealand for the event
2016 Positive Ageing Seminar Prevention hosted 200 of our wonderful readers, as well as three of Australiaâ€™s most well-known and inspiring women, at a very special morning tea in Sydney
The best of Instagram Neutralise glass in door - not blue
Cover star Rebecca Gibney welcomed everyone on arrival! Neutralise background creamy yellow colour
Trilogy therapists provided complimentary hand massages
Thank you to our three Positive Ageing sponsors
Cranberry biscotti, anyone? Our delicious take-home treats
PHOTOGRAPHY: PAUL McMILLAN
Is it possible to fill smoothies up a bit?
WHAT Morning tea for 200 to celebrate and embrace the spirit of positive ageing WHO Our readers plus speakers Rebecca Gibney, Melinda Gainsford-Taylor and Dr Ginni Mansberg WHERE The Tea Room, Queen Victoria Building WHY To highlight the new midlife opportunity. Plus smart, easy ways to boost health, fitness, wellbeing, happiness and energy daily
PHOTOGRAPHY: ARTHUR BELEBEAU/TRUNKARCHIVE.COM/SNAPPER MEDIA
FEELING STRONGER, FITTER & FIRMER AFTER 40 STARTS HERE
The easy trick that improves performance HALF MARATHON ON THE HORIZON? Turns out the secret to blitzing your PB is surprisingly simple. When it comes to pumping yourself up for a challenge (physical or otherwise), clever British researchers may have hit the proverbial nail on the head. It’s all about self-belief. Their study looked at thousands of people who tackled an online game. What it revealed? Players who constantly told themselves they could improve, did, and subsequently hit the best scores. The test took place in the virtual world (i.e. as a computer simulation) but positive self-talk can have exactly the same effect on fitness in the real world, too. So whether you want to nail a better forehand at tennis, take up ocean swimming or run five kays faster, it comes down to one key thing: trusting in your own abilities! Now go forth and conquer, ladies. You’ve got this!
DECEMBER/JANUARY 2017 PREVENTION
Aussie interest in jogging has skyrocketed by this much in the past decade, according to new Roy Morgan Research. Jog on!
Another good reason
TO STAY ACTIVE THIS WEEKEND
Trying to keep those scales on an even keel? Then you probably know how it feels to watch the minutes tick past until your next meal. But rather than living on nothing but lettuce (no fun!) science has confirmed there’s a much easier way to lose weight: moving more! Research from Loughborough University in England recently discovered that exercise was more effective than restricting food when it came to reducing total calorie intake. Study participants ate almost a third more at a buffet meal after controlling what they ate, compared to when they were placed in the same smorgasbord sitch after a sweat session. Evidence there’s no one-size-fits-all approach when it comes to weight loss. And while the study was small, there’s no denying a run is better for your health than staring at a packet of Tim Tams all afternoon!
Pick the right post code, feel healthier! 32
Looking to move? Then know this: Simply living in an area that’s highly walkable could slash your risk of obesity and type 2 diabetes. According to a fascinating study in journal JAMA, that looked at 9000 Canadian neighbourhoods, places with better walkability (which naturally means less car time) had a lower prevalence of residents over a healthy BMI. So slip on on your trainers, head to your nearest bike path and start squeezing more physical activity into your day for guaranteed health results.
PHOTOGRAPHY: GETTY IMAGES
BEAT 3PM MUNCHIES, WITH EXERCISE
Reading this in bed on a lazy Sunday morning? Here’s all the motivation you need to get moving! A new study in the journal Medicine & Science in Sports & Exercises, found avid runners over the age of 65 are able to burn oxygen at the same rate as runners in their 20s. Yes, really! While some studies have suggested running ability might worsen with age, this one exclusively looked at silver striders who’d been running regularly for six months (three times a week for at least 30 minutes). It revealed they used energy at the same rate as their younger counterparts across a range of speeds. Proof that it’s never too late!
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NEW WORKOUTS TO TRY THIS
From SUPs to cycling, these fun sweat sessions are trending now
PHOTOGRAPHY: GETTY IMAGES, STOCKSY
BY KATE BARRACOSA
The reason: Because running isn’t the
only way to boost cardio fitness! Chances are you’ve ridden before, but when you push yourself harder than a cruise to the shops, your fitness levels get a much-needed boost. Plus, it works your leg muscles without too much impact. A win for those with creaky joints! The know-how: We’re going to assume you know how to ride a bike (but if not, don’t be afraid to seek out a lesson). Tackle more challenging terrain, and create a DIY high intensity interval workout by alternating bursts of high-speed pedalling and a cool-down period. If (and only if ) you’re a pro, a pedal cage will give your legs a better workout, says personal trainer and Prevention fitness expert Donna Aston. “Rather than just pushing, you’ll be able to push down with one foot and pull up with the other, using your quadriceps and getting a more overall workout,” she says. The essentials: A good bike. Take to trails you haven’t explored before by fitting your car with a multi-bike carrier, or look into hiring bikes from your closest cycle shop, or the spot you’re riding. You’ll also need a helmet, and to make sure your bike’s lights and bell are working well for safety. Bike shorts most definitely optional!
The reason: Still feeling motivated by
all that Olympics viewing? Then try this—but don’t worry, we’re not sending you down any rapids just yet! Kayaking engages similar muscles to paddleboarding, but with less leg movement because you’re seated securely. “It’s a great upper body workout, and great for cardio,” explains Aston. The view’s not half bad either: whether you’re gazing back at a glistening harbour or floating down a river, you’re sure to harness your inner zen, fast. The know-how: Prepare for your first paddle by building upper body strength. “For women, that’s especially important, because we don’t
STAND-UP PADDLE BOARDING
The reason: You’d now be hard-pressed to find a beach without the silhouette of a SUPer gliding across the horizon on a Saturday morning. It’s super peaceful and ridiculously good for core strength. “You develop balance, stability and endurance, and it targets the tummy, back, legs and shoulders,” says Wong. The know-how: First timer? Improve your balance on dry land first. Turn a bosu ball upside down, stand on the flat surface and engage your core to stop wobbles. Then progress to a board, and paddle on your knees until you build up enough confidence to jump up on your feet. One key piece of advice? Start somewhere calm first, like a river or bay, before you hit the beach. The essentials: Buying your own is an investment, so hire until you master it. If Santa’s going to bring you a board for Christmas, transport it safely in a car with quality roof racks—the Volkswagen Golf Alltrack has rack accessories to fit a board. Then don your swimmers and some SPF, and you’re good to go!
have as much muscle there as men do,” says Aston. She suggests at least one professional lesson. Why? One side of your body is often more dominant than the other, which can lead to strain and injury if not identified early. The essentials: Some of the best rivers are found off the beaten track, so make sure you head out in a car with suspension and tyres up to an outdoor challenge, like the Jeep Cherokee Trailhawk. There are different kayaks for different skill levels, so chat to an expert about the best one for you. Always wear a life jacket, check the tides before you venture out and carry a phone in case of emergencies.
The reason: Cast your mind back to
school camp—remember the thrill of reaching the top of that rock wall? Climbing recruits nearly every muscle in your body, making it ideal for women over 40 to help prevent muscle mass decline, explains Dalton Wong, founder of TwentyTwo training and author of The Feelgood Plan (Ebury Press). It targets arms and does wonders for flexibility, as you reach for the next spot to hang onto. The know-how: First, work on lifting your body weight. Hit the gym and try chin-ups, pull-ups, or single leg squats. Then head to a climbing gym and learn the ropes from an instructor. Start on less challenging climbs, working up to the toughest, and consider a group excursion to a real rock wall when you’ve mastered the skills—just be sure your car can handle the muddy boots post-climb. Leather interiors, as found in the Ford Everest, are easy to wipe down, or you can pair an Isuzu MU-X with rubber foot mats that can be hosed down. The essentials: Solid knowledge of safety procedures, whether you’re indoors or out. You’ll need certified safety equipment like carabiners, ropes and helmets (plus proper climbing shoes). Most climbing groups will provide the key gear you need. Up you go!
DECEMBER/JANUARY 2017 PREVENTION
Swim in this LOOK WHAT WE FOUND
Dive into summer with our pick of the season’s hottest poolside buys BY JACQUELINE MEY
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OPEN UP SHADOW AREAS SO FLIPPERS STAND OUT A BIT
1 The body-friendly suit Adjustable straps and removable cups make this perfect for any shape ($139.95, seafolly.com.au). 2 The SPF hero The Pure Light1 and Dynamic Skin Recovery2 moisturisers ($97 and $94.50, dermalogica.com.au) contain SPF50 to protect you daily. 3 Clear vision With quick-adjust straps, Zoggs’ Venus goggles ($25, surfstitch.com) are an underwater winner. 4 The lightweight towel Made from 100% cotton. Compact enough for any backpack or gym bag ($59.95, mayde.com.au). 5 Power gliders These hydro-dynamic Vorgee fins ($40, trishack.com.au) encourage a more natural kick. 6 Shoulder candy This neoprene tote ($89, chuchka.com.au) can be personalised with initials. 7 The high-tech tracker Record your stroke rate and laps with TomTom’s Spark GPS Fitness Watch ($346, harveynorman.com.au). 8 Sleek protection Speedo’s classic cap ($15, rebelsport.com.au) moulded for comfort and buoyancy.
EXTEND BOTTOM OF PIC
PHOTOGRAPHY: EDWARD URRUTIA. BACKGROUND COURTESY ACADEMYTILES.COM.AU. 1ARTG ID 219751, 2ARTG ID 215625
A GOOD NIGHT’S SLEEP,
naturally Tossing and turning until the wee hours? A simple and soothing practice—yoga nidra —can help create a sound slumber, tonight BY PAULA DERROW
OUTSMARTING NIGHTTIME ANXIETY
According to wellness experts, yoga nidra could help the one in three of us who experience some form of insomnia each year—and one of the largest groups that could benefit? Women in perimenopause or menopause. “It’s pretty common for women to develop insomnia in their 40s and 50s because of hormonal and mood changes,” adds Amer Khan, a neurologist and sleep medicine specialist. Hot flushes are common culprits, as are declining levels of oestrogen and progesterone— both of which promote quality sleep. Practicing yoga nidra can’t restore hormone levels, of course, but it can help tame the tension that often accompanies the physical changes that are associated with menopause. “Yoga nidra works by giving the mind a focus,” says Laura Malloy, director of yoga at the BensonHenry Institute for Mind Body Medicine at Massachusetts General Hospital. “It helps you get off the mental treadmill and silence the racing thoughts that keep you
PHOTOGRAPHY: CHRIS SHIPMAN
hen Ellen Hansen hit menopause four years ago, sleepless nights became the norm. Her doctor prescribed sleep-aiding drugs. Relying on pills didn’t sit well with Hansen—but they worked and she needed the sleep. That was until she stumbled across a local yoga class, run by Gabriela Chinnock. “My sleep problems were so bad that I didn’t have a lot of faith that yoga would help,” Hansen admits. But she decided to try it. The routine Chinnock offered was yoga nidra, or “yogic sleep,” a practice that combines meditation, relaxation and deep-breathing designed to induce a state of intense relaxation that leads to restorative sleep. Though few studies have been conducted on its effectiveness, results so far have been promising, and many practitioners— Hansen included—say it has solved their sleep problems. After six short weeks of working with Chinnock, she was able to bin the pills and fall asleep on her own. In short, a complete revelation. But the big question is: could it work for you?
awake.” The practice begins with an intention, such as “I am calm and relaxed.” This is followed by a “body scan,” in which you relax your body part by part—a process designed to focus your awareness on physical sensations instead of your racing mind. Finally, you shift your attention to your breath, counting your exhales until you drift off to sleep.
WHY IT ACTUALLY WORKS
Research is starting to back up all the anecdotal evidence. One new study, to be
presented in 2017, compared the effectiveness of yoga nidra with that of other natural approaches, like skipping alcohol before bed. The result: yoga nidra practitioners fell asleep faster and woke up less often than those who tried the other techniques. Why it’s so incredibly effective? “The body scanning and breathing parts of the routine stimulate the parasympathetic nervous system, which is what helps provide the deep relaxation people need to sleep,” says clinical psychologist Richard Miller.
CALMER IN MINUTES
The other major benefit? It’s fast and easy to learn. Your local yoga studio may offer classes, or simply download an audio recording of a session on the Yoga Nidra Network’s website (yoganidranetwork. org/downloads). For Hansen, this ancient practice has been no risk, all reward. “Instead of lying in bed every night thinking, ‘I can’t sleep! I can’t sleep!’ I do the routine and I drift off,” Hansen says. “Being able to get to sleep again without medication is a huge relief.” Amen!
Your soothing pre-bed routine
FOR MAXIMUM RELAXATION, WIND DOWN WITH THIS YOGA NIDRA SEQUENCE BEFORE BED
Lie on your back with legs and arms extended on the floor, palms facing up. Close your eyes and take a few slow, deep breaths, letting go of tension. Relax like this for up to 5 minutes. Start by stating a positive intention for your practice, like “I am feeling relaxed.” Begin your body scan. Focus on your right foot for several seconds, then your right lower leg, knee, thigh, hip, buttock and then your navel. Switch the focus to your left, starting with your foot and repeat the process up the body. Focus on the right side of your torso. Start with your shoulder, then your upper arm, forearm and hand. Return to your shoulder, then focus on your clavicle at the base of your throat. Repeat the progression on the left side. Focus on the right side of your face, your right nostril, cheek, eye and eyebrow. Then focus on the space between your eyebrows. Repeat on the left side. Focus on the right side of your body, then the left, then focus on your entire body as a whole. Notice your breath as you inhale and exhale. Let your mind follow your breath as you count your exhales from 10 down to to one. Repeat the countdown until you drift to sleep.
4 5 6 7
DECEMBER/JANUARY 2017 PREVENTION
All I want for
Fresh prawns with brandy aioli
home for food
BETTER HEALTH, MORE ENERGY & USEFUL, EXPERT-APPROVED ADVICE ON A PLATE
PHOTOGRAPHY: GETTY IMAGES
Scientists are making broccoli healthier! IT’S ALREADY A STIR-FRY STAR! But now researchers are looking into a way to make this cruciferous veg even better for you than it already is. Scientists from the University of Illinois have crossed two different lines of broccoli to boost the vegie’s phenolic compounds— chemicals in food that, when consumed, have been linked to lower risks of heart disease, diabetes and even some cancers. The plan? That they’ll potentially be able to breed all sorts of brassicas, including kale and cabbage, that contain massive doses of these amazing compounds. It’ll be a while before turbocharged broccoli is a staple on supermarket shelves, but it goes to show the importance of tucking into your super greens! Just roast that broc with lemon, salt, pepper and olive oil for a delicious goes-with-anything side.
DECEMBER/JANUARY 2017 PREVENTION
The percentage of packaged foods that contain added sugars and, as a result, more calories than you realise.
Good news for spaghetti lovers: new science now suggests that enjoying a bowl of your favourite tagliatelle al ragu isn’t a fast track to going up a dress size. An eye-opening study published in US journal Nutrition & Diabetes examined the eating habits of more than 14,000 Italians. What it found? When eaten as a key part of the Mediterranean diet, pasta actually contributed to a healthy body mass index and a lower prevalence of obesity. Part of the reason? It’s unlikely their dinner was just a bowl of plain pasta, instead it was most likely loaded with lean meat, fresh tomatoes and green veg. It goes without saying that eating giant serves of penne daily isn’t going to help you lose weight, but including pasta as part of a balanced diet—especially if it’s of the wholegrain variety—will show your body some love.
A cheat’s guide to portion size, found 42
Rosemary, garlic, chilli, truffle—there’s a plethora of oils with a little extra zing lining deli shelves these days. And health-wise, the good news is they stack up. “Nutritionally, these oils are very similar to regular non-flavoured oils,” says dietitian Claire Gasper. “Also, infused oils can be a great option if you’re unable to consume things like garlic, for example if you’re on a low FODMAP diet, yet still want the flavour.” Your best bet? Go for infused plant oils (like extra virgin olive oil) because they contain more good-for-you fats. Drizzle a healthy dose on your next salad to amp up the tastebud tingles.
Struggle to count calories when you’re eating out? Help is at hand—literally! Researchers at the University of Sydney’s Boden Institute of Obesity, Nutrition and Exercise found that using our hands to estimate portion sizes is far more accurate than previously thought. How to do it? Take something you know the kJ-count of, like 80g of cooked chicken, “measure” it with your hands, say, four fingers wide, two fingers deep; then use that as a baseline. The study found that 80% of food sizes assessed were within 25% of their true weight. Amazing!
WHY YOU DEFINITELY SHOULD EAT PASTA!
ARE FANCY FLAVOURED OILS REALLY HEALTHIER FOR YOU?
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The 6 best
weight-loss snacks (When a stick of celery just won’t cut it!) BY KATE BARRACOSA
ROASTED CHICKPEAS These deliver all the crunch of potato chips but with no sodium and way more protein and fibre than any salt and vinegar crinkle cut! Soak 2 cups of chickpeas overnight then simply pat dry, drizzle with olive oil, roast at 180°C for 30 to 60 minutes and you’ve got a batch to last a few days. Jazz them up with turmeric, chilli, cayenne pepper or herbs for an instant flavour hit.
act: as a nation, we don’t munch on nearly enough vegies. But when you’re trying to eat well and lose weight, sometimes the sight of yet another carrot stick with hummus is enough to see you making a beeline for the vending machine. The solution? Mix up your usual snack repertoire with more than just crunchy fruit and veg. These tasty, hearty choices will fill you up with a dream mix of protein, fibre or fat so you can crush those 3pm hunger pangs, fast. In fact, you might even start looking forward to them. Bon appetite!
AVOCADO WITH SALSA Not just for spreading on toast! Research suggests the MUFAs (monounsaturated fats aka “good” fats) in this go-to brunch food can help keep you fuller for longer, not to mention the fibre, potassium and vitamin B you score by tucking in. Cut in half, remove the stone and fill the gap with freshly made salsa, or mash up and make into DIY guacamole. Simply add 1 tsp minced garlic, a squeeze of lemon juice and fresh coriander.
70% DARK CHOCOLATE We thought you’d like this one! For maximum benefit choose a bar with at least 70% cocoa—the intense flavour helps with satiety. Perfect with a cuppa at the end of a busy day, this is the luxury snack you can actually feel good about eating—provided you don’t devour the block.
BLACK OR GREEN OLIVES When you’re not starving, but need a little something to tide you over until dinner; chewy, briny olives are your answer. They’re deeply flavourful, full of belly-flattening MUFAs and five of them will only set you back about 100 kilojoules. Consider stuffing a pitted olive with a small wedge of your favourite cheese and a few chilli slices for an even bigger flavour punch.
UNSHELLED PISTACHIOS You know the frustration that comes when you can’t manage to bust open one of these—but the fiddly shell is actually part of its snack appeal! As well as the benefits of protein and healthy fat, a small handful will last longer thanks to the time you spend shucking. That gives your body more time to register satisfaction, making it less likely you’ll polish off an entire bowl.
PHOTOGRAPHY: EDWARD URRUTIA
COTTAGE CHEESE WITH CINNAMON You might remember it as the somewhat bland diet food go-to from the ’90s, but we promise this version is super-tasty—not to mention loaded with protein (up to 28g in one cup) and full of bone-building calcium. Sweeten your next bowl with a serious sprinkling of the blood sugarstabiliser cinnamon and you’ve got yourself a perfect afternoon hunger crusher. Delicious!
DECEMBER/JANUARY 2017 PREVENTION
greek yoghurt 3 RULES TO GET THE BEST
Non-muesli ways to eat it Good for so much more than a granola bowl.
BY KATE BARRACOSA
IN EASY DIY DIPS Mix with cucumber and garlic for an easy tzatiki, or add a drizzle of olive oil and a sprinkling of dukkah for a savoury dip.
MINTY DRESSING Love your lamb roast? Whisk together Greek yoghurt and some finely chopped mint leaves for a super-fresh dressing.
It’s a win for your health and your waistline—if you add the right tub to your trolley. Here’s how to make the cleanest choice, fast!
Strawberry Greek yoghurt sound like your perfect match? You’re better off steering clear. Many flavoured varieties hide sneaky diet saboteurs such as chemical sweeteners, artificial colours and added sugar. “The only sugar plain Greek yoghurt contains is lactose,” says dietitian Caitlin Reid. She suggests seeking out tubs with less than 7g sugar per 100g. Find the taste too tart? Add your own fruit combos (a blend of berries or Craisins is always a winner) and a sprinkle of nuts.
SOUPED UP SOUP Perfect stirred into curry, or as a low-fat dollop on soups instead of sour cream or cheese. Yum!
SAY YES TO FULL FAT
Even though low-fat yoghurt was once lauded as the diet food du jour, we now know full fat foods aren’t evil. In fact, low fat foods can leave you less sated than full fat. Why that matters? “Low fat foods may not trigger the response in your brain that you’re satisfied and have eaten enough. If you don’t achieve this, the risk of snacking and looking for something else to satisfy you increases,” explains nutritionist and health coach Jan McLeod. And so the afternoon snack that’s meant to keep you full until dinner becomes a whole extra meal. Don’t be afraid to enjoy a full-fat fix—it’s full of only the good stuff!
USE THE REAL THING
Know this: there’s a difference between “Greek yoghurt” and “Greek-style yoghurt”. The former has the liquid whey strained out, resulting in a creamier product, while the latter isn’t strained and usually contains thickeners, such as milk solids and gelatine, to score the same texture. Consequently, “Greek” is often higher in fat than “Greek-style” (about 8-10% versus 4-6%) says McLeod, but it also has more protein. Both are good options—it comes down to taste and what you’re using it for—so scrutinise the label before adding it to your weekly shop.
Grilled Lamb Soft Tacos with Craisins® MAKES 10 mini tortillas
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Add vibrant and uplifting favour to any meal or enjoy as a snack
ummer’s nearly here and that calls for tasty salads and vibrant favours. Whatever’s on the menu, you can make your tastebuds sing with Ocean Spray® Reduced Sugar Craisins® Dried Cranberries. Big, bold and tart, a 40g serving equals one serve of fruit.* The perfect addition to your daily diet, you can eat them on their own as a healthy snack, or add them to salads, yoghurt, muesli and more.
An excellent source of fbre
Contains 50% less sugar than Original Ocean Spray® Craisins® Dried Cranberries
2 Tbsps Ocean Spray® Cranberry Sauce 1 Tbsp American mustard ½ Tbsp cooking oil 400g lamb steaks 1 tsp salt & freshly milled black pepper 200g cherry tomatoes, quartered 1 green capsicum, deseeded & sliced 1 French shallot peeled & thinly sliced 20g fresh mint leaves, thinly sliced 2 Tbsps Ocean Spray® Reduced Sugar Craisins® Dried Cranberries ½ Tbsp extra virgin olive oil 10 mini tortillas 200g hommus (store-bought or homemade) 100g low fat feta, crumbled METHOD
STEP 1 Add Ocean Spray® Cranberry Sauce, mustard, oil, salt & black pepper into a mixing bowl and whisk with a fork until well combined. STEP 2 Coat the lamb steaks with the mixture and allow them to marinate for at least 30 minutes. STEP 3 Scrape off the excess marinade from the steaks before grilling on a preheated griddle. Cook these steaks on both sides to your preferred doneness. Allow the steaks to rest for 5 minutes before cutting into thin slices. STEP 4 While the steaks are cooking, start preparing the salsa ingredients (cherry tomatoes, capsicum, shallot and mint leaves). Combine these ingredients in a large bowl with Ocean Spray® Reduced Sugar Craisins® Dried Cranberries and extra virgin olive oil and toss all the ingredients until well combined. STEP 5 Heat up the mini tortillas according to the packet instructions. STEP 6 To assemble, spread hommus on the warmed tortilla. Then add salsa, steak slices and crumbled feta. Enjoy! Recipe contributed by blog Fuss Free Cooking.
Discover more great recipe ideas at oceanspray.com.au *As suggested by the Australian Dietary Guidelines
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reduce creases reduce creases
Nothing says Friday night chill time quite like takeaway pizza. But a DIY version is better for your healthâ€”and just as tasty! This clever base is low in total fat and carbs, and contains a whopping 32.2g of protein. Accredited practising dietitian Julie Masci (newlifenutrition.com.au) suggests topping with lean meat, cheese and loads of vegies. Note: it does contain an artificial sweetener; something to be aware of if you have IBS. To buy: $14.95 at 12health.com.au.
Upgrade your stack with this handy batter. Low in sodium at 212mg a serve and suitable for vegans and the gluten free, itâ€™s a better choice than a regular sugary pancake mix. Kale and spinach only make reduce any marks under up a smalltext portion of the ingredients, so for legibility serve with sauteed vegies (try spinach, mushies and tomato) or a smoothie made with leafy greens to up your plant intake. To buy: $3 at IGA, health food stores or online at buyglutenfreedirect.com.au.
Fancy trying your hand at baking a loaf? Then give this a go. The blend of almonds, psyllium husk and seeds gives the finished product a nutty taste and makes it high in dietary fibre at 6.3g a serve. Masci says the fat content is high (17g) compared to a regular bread mix so, as with any piece of toast, portion control is key. A combo of Vegemite and avocado goes down a treat. To buy: $12.95 at selected health food and organic stores or at bantingfood.com.au.
12 Health, Quinoa Protein Pizza Base Mix, 150g
Well & Good, Green Pancake Mix with Kale and Spinach, 175g
Banting Food Co, Banting Bread Mix, makes 500g loaf
There’s nothing like the smell of freshly baked treats. Here, our dietitian gives her verdict on five make-at-home mixes BY KATE BARRACOSA
slighty darken off the flour under text. Remove larger bits of flour for legibility reduce creases
PHOTOGRAPHY: EDWARD URRUTIA
Bob’s Red Mill, Gluten Free Chocolate Chip Cookie Mix, 623g
Light on sugar
Bake Mixes, Cacao and Acai Muffin Mix, 293g
Now here’s a muffin top we can’t get enough Choc-chip cookies are a highlight of the biscuit of—chocolate and berry, made healthier! Even tin: homey, comforting and just plain delicious. Masci approves: “It’s low in carbs and has no This mix is low in fat, yet still creates a lovely added refined sugars compared to ‘traditional’ chewy-crumbly texture. Masci points out the muffin mixes.” There’s more cacao powder than sugar count clocks in at 26g per serve, similar reduce any marks under text for acai (1%), so consider serving with extra berries to a regular mix, so keep in mind this glutenlegibility and slightly lighten for and a dollop of natural yoghurt for a more wellfree cookie remains a “sometimes” food. legibility rounded snack. Big tick for being vegan, dairy Enjoy just one (not an entire batch!) with free (if made with a non-dairy milk) gluten free a big, strong cup of English breakfast tea. and egg free. Sunday baking, all sorted! To buy: $12.99 at independent supermarkets, To buy: $12.95 at bakemixes.com.au. IGA and other selected health food stores.
DECEMBER/JANUARY 2017 PREVENTION
SMART WAYS TO STAY SHARP, CALM AND POSITIVE
The fast and 100% free way to feel happier
AH, THE FEELING OF TRUE SERENITY THAT COMES FROM SPENDING TIME IN NATURE. There’s nothing like it. But the secret to really enhancing that calm? Over to science for the quickest zen-booster ever: kicking off your shoes and walking barefoot. In the journal Ecopsychology, researchers write about the emotional and psychological benefits of the practice, including how it helped people who took part in a UK study feel relaxed, happy, connected to nature—and even experience more sensual pleasure. Of course it depends on the circumstances (sneaker-free on sharp rocks in the rain? Maybe not!) but one theory is that enjoying the great outdoors like this reminds us of childhood, when we spent most of the time sans footwear. So, prep those toes for a fresh air hit on your next woodland stroll, then simply sit back and soak in the many wellbeing benefits.
DECEMBER/JANUARY 2017 PREVENTION
JUST IN: THE FIRST EVER DEMENTIA VACCINE COULD BE ON ITS WAY True story! A jab that both prevents and treats Alzheimer’s disease could be on the health horizon, thanks to a joint effort by US scientists and a team at Flinders University in Adelaide. They’ve discovered a revolutionary formula that targets particular proteins associated with this specific form of dementia—the first kind, called beta-amyloid, plays a role in driving the disease while another, known as tau, seems to make it worse. The discovery of this potential vaccine is promising progress, especially because so far there hasn’t been great success in the search for Alzheimer’s treatments or a cure. “If we’re successful in pre-clinical trials, in three to five years we could be well on the way to one of the most important developments in recent medical history,” reveals Flinders’ Professor Nikolai Petrovsky. And with experts predicting nearly 900,000 Australians will be living with dementia by 2050, it’s a breakthrough that can’t come soon enough.
The amount of to-do list items that are never completed. Why not outsource via Airtasker.com? Post your task with a budget, then wait for offers. Simple!
New trend! BULLET JOURNALS Got one diary for work, another on your phone and a journal you scribble in before bed? Meet bullet journalling— a concept invented by New York digital pro Ryder Carroll— that puts all your commitments and thoughts in one neat easy-to-track place.
WHAT IT INVOLVES You fill in a blank notebook by “rapid logging”—basically numbering and titling pages using coded bullet points for your tasks and notes, and writing in super-short sentences. There’s plenty of room for creativity—just check out #bulletjournal on Instagram. Intrigued? Visit bulletjournal. com to get started.
Worlds collide as one woman arrives in remote Victoria to trace her past and find a bonemarrow donor for her son, while another rebuilds her life after a bushfire. This moving debut novel looks at secrets and love.
BRIDGET JONES’S BABY: THE DIARIES ($27.99, Penguin Random House), Helen Fielding With the release of the film comes Fielding’s fourth book about the much-loved Ms Jones. This time, Bridget is pregnant—but nothing is straightforward. Fielding fans won’t be able to put it down.
AROUND THE WORLD IN 80 DINNERS ($45, MUP), Joanna Savill and Janne Apelgren A gastronomic guide to the globe from two seasoned food authors who admit, ‘We’ve always booked restaurants before we book airfares!’ This includes 80 reviews and is packed with insider tips.
PREVENTION BOOK CLUB THE HOT SUMMER READS THAT HAVE US HOOKED
THE TIES THAT BIND ($32.99, Penguin Random House), Lexi Landsman
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meditation holidays Struggle to carve out regular downtime? A new style of vacation is helping serious wellness seekers tap into what really matters BY ALEX DAVIES
THE BREATH WORKSHOP
Prevention Editor Jacqui Mooney spent two days at Queensland-based health retreat Gwinganna. “These days, work burnout is becoming surprisingly common. Which is exactly why I jumped at the chance to experience Gwinganna’s famous Breathe & Relax weekend. And, in short, it was life-changing. Run by yoga teacher, meditation guru and Zero Balance therapist Andy Kidd, it’s designed to help create emotional balance and provide the tools you need to live a calmer, more centred life. From the very second you arrive, it’s clear Gwinganna isn’t just a retreat—it’s serious about wellness. No phones. No tech. And a program designed around the body’s natural circadian rythms. The food is, in a word, incredible. All meals are designed by a chef and a nutritionist to provide the ideal mix of macronutrients on every plate. And for those wondering, yes, you can have coffee (before 11am only), plus a glass of organic wine with dinner. It’s the largest spa retreat in the southern hemisphere—think 33 rooms nestled within lush rainforest. Don’t leave without booking in for Abhyang Fusion (an 80-minute Ayurvedic ritual) and rockcupuncture, a blissful mix of hot stone massage and acupuncture. The newly-opened meditation suites ooze
accommodation (a traditional Fijian cottage) or take a half-hour walk to nearby town Savusavu. It’s off the main tourist track and full of character. Now, breathe... From $1750. Visit yogainfiji.com
THE MINDFUL-EATING WEEKEEND RETREAT
THE SOLO YOGA CRUISE
Want to feel healthier and improve your relationship with food? Then this new long-weekend workshop in Byron Bay, NSW could be your body’s new best friend. With an all-inclusive itinerary that features yoga, meditation and mindful-eating workshops, it encourages you to slow down and tune into your senses to really savour each mouthful. Now for the best bit: you spend the days living in pure luxury. With beautiful accommodation, airport transfers, spa treatments and—of course—gourmet meals. Where do we sign? From $1899 for one person. Visit solnutrition.com.au
THE PICTURESQUE TIME-OUT
Forget a city studio—how does warrior pose overlooking a sun-drenched bay sound? Sign up for a week of yoga at Daku Resort on Fiji’s Northern Island of Vanua Levu to do just that. Retreats range in focus from Ashtanga to yoga with a touch of Pilates. Between classes, explore the resort, simply relax in your
Imagine meditation and yoga in fresh sea air while you sail stunning backdrops like the Mediterranean. Instructors join these week-long cruises, hosting daily Ashtanga classes on deck under the billowing sails of Star Clippers’ tall ships. Smaller than a typical cruise, these intimate trips are all about informal elegance—great food, luxe cabins and immaculate service. From $2389. Visit starclippers.com for more
THE AWE-INSPIRING TREK
Keen walkers will adore this six-day exploration of the Larapinta trail near Alice Springs, NT. The twist? As well as taking in the epic scenery of the remote outback, there are meditation sessions to connect you with your surroundings. After sundowners and a meal around a fire at the end of each day, camp in total comfort in your tent or under the stars. The experience of a lifetime. $3030 per person. Visit epicurioustravel.com.au
Free meditation app Calm offers nature soundtracks to chill out to. Our top track pick? Rain On Leaves.
App we love
understated luxury with a private deck, day bed, yoga mat and meditation timer. I left walking on air and feeling like I’d had a week’s rest in the space of only 48 hours.” From $1105. Visit gwinganna.com
DECEMBER/JANUARY 2017 PREVENTION
EVERYONE’S TALKING ABOUT:
Meet the amazing science that could make your whole world healthier BY ALEX DAVIES
SO, WHAT ARE WE TALKING ABOUT?
Imagine if one little piece of information could revolutionise your world, making it a cinch to know the best time to do everything, from drink coffee to have sex. Well, the science of Chronobiology could be set to do just that! “There are more than 200 clocks in the human body,” explains Dr Michael Breus, sleep expert and author of the groundbreaking new book The Power Of When ($35, Vermilion). “The two main ones are located in your brain and gut—often referred to as your second brain—and these send signals to your other clocks, some of which are in sync with each other and some of which aren’t.”
HOW DOES THAT AFFECT DAILY LIFE?
Good question! All of these clocks at work within our bodies 24/7 is something that experts believe could become crucial for optimal wellness. The one thing to know? Everyone has a specific chronotype. “Your chronotype is essentially a biologicallydriven circadian rhythm, from the time you wake up to the time you fall asleep,” adds Breus. “It determines your cortisol levels, your melatonin… a lot of hormones that are important for a range of different activities.” The idea? That by knowing exactly when these hormones peak for our chronotype, we can get in sync with our body’s natural rhythms. Fascinating stuff!
NICE, BUT WHAT’S MY CHRONOTYPE?
Scientists are learning more and more, but individual chronotypes are thought to be influenced by our sleep drives as well as genetics, in particular a gene called PER3. Breus believes there are roughly four main chronotypes (he labels these bear, lion, dolphin and wolf ) accounting for things like why some of us are morning people and others are self-confessed night-owls. Why you thrive on evening exercise and your friend prefers breaking a sweat at dawn, for example. Work out yours at thepowerofwhenquiz.com then go from there in sussing out your ideal routine. Consider it the ultimate easy life hack!
PHOTOGRAPHY: XXXXX STOCKSY XXXXXXXX
Chronomisalignment When different rhythms don’t match— say, your colleague prefers afternoon brainstorming while you work best first thing. The key? “Communication,” explains Breus. DECEMBER/JANUARY 2017 PREVENTION
FUTURE of youthfulness
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FAST, EASY WAYS TO LOOK AS GOOD AS YOU FEEL
The new skin saver
PHOTOGRAPHY: ANNE MENKE/TRUNKARCHIVE.COM/SNAPPER
WE’RE WORLD FAMOUS FOR SUN. But despite the slip, slop, slap message, not every Aussie is diligent at slathering on daily SPF. A 2016 study by skincare giant La Roche-Posay, recently revealed that while a whopping 92% of us know unprotected sun exposure is unhealthy, only 18% wear SPF daily. On the upside? The findings compelled La Roche-Posay scientists to create a revolutionary first-of-its-kind UV skin patch. The My UV Patch sits on your arm and measures the amount of UV exposure you’re getting, plus acts as a reminder to apply sunscreen. The transparent patch has a heart-shaped centre (made of cute, colour-changing, UV-sensitive squares). You can scan the squares using the My UV Patch app which then gleans details like your location’s UV index, your skin tone and whether you’ve applied SPF. When you’ve had too much sun two of the 18 patches turn purple as a signal that it’s time to head inside. Available just in time for summer at www.laroche-posay.com.au. Genius!
DECEMBER/JANUARY 2017 PREVENTION
Nutrition Beauty now now
The best temperature setting for that trusty styling iron if your hair is fine. Coarse or keratin-straightened hair? Crank it to 200.
Ask the beauty insider
WHAT’S COQ10 ANYWAY?
Sure, they’re beautiful. But the oil from the seed of the sunflower is fast becoming a sought-after superfood in anti-ageing skincare. For very good reason. According to dermatologist Dr Hope Dinh, its powerful antioxidant, antimicrobial and anti-inflammatory actions deliver a serious youth-boosting triple threat. Why? The seeds are rich with minerals such as iron, calcium, magnesium and zinc plus skin-loving linoleic acid. “Linoleic acid is an essential fatty acid that can be obtained through our diet or topical application,” says Dinh. If your skin is dry, recent research cites sunflower seed oil as one of the best skin barrier repairers. Try snacking on sunflower seeds, cooking in sunflower oil or applying a face serum with sunflower seed extract. Either way, deliciously effective. We love: Kiehl’s Apothecary Preparation, $140. A skin-strengthening serum with added emulsions—try the Visible Redness Neutralizing Complex with sunflower seeds.
Younger, healthier hair, fast 60
What’s clarifying shampoo and do you need one for summer? “Clarifying shampoo is designed to clean the cuticle of the hair deeply in the same way an exfoliator removes the surface layer of any debris on the skin,” explains hairdresser, Jules Peacocke. Swim daily, have dull hair or about to colour? They’re worth a try. Editor’s Pick: Oribe The Cleanse Clarifying Shampoo, $62.
Find it: Nivea 4 in 1 Body Oil, $14.95; plus Dermaviduals Co-Enzyme Q10 Nanoparticles, $95 and Eminence Organic Blueberry Soy Repair Face Masque, $91.
HERE COMES THE SUN
Don’t be put off by this abbreviation on your skincare labels. CoQ10 is a natural enzyme we already have in our bodies. While CoQ10 isn’t new in skincare, we now understand its anti-ageing power, and brands are using higher concentrations of it. “Coenzyme Q10 (CoQ10 for short) is a naturally occurring enzyme inside all our cells. It’s responsible for the skin’s energy supply to fuel vital functions like skin repair, protection, and regeneration,” says Nivea skincare expert Robyn Hutch. “Q10 also protects from oxidative stress but unfortunately the level of Q10 in our skin reduces over the years,” adds Hutch. So start stimulating your skin renewal, today!
4 treatments you need now
The Prevention team put their bodies on the line to road-test the latest cutting-edge services. So do they work? Our verdict below BY MELINDA AYRE
YOU WANT: A FLATTER TUMMY
Sculpsure Hyperthermic Laser
What is it? Like liposuction without surgery.
This new laser technology targets stubborn fat (think love handles) by warming to a toasty 47 degrees. “The sculpsure wavelength penetrates deeply into the fat layer,” says registered nurse Sandra Sostres. “The fat cells get eliminated through the body’s metabolic pathway.” What happens? A frame is fitted across my lower abs then four big laser heads are slotted in. For two minutes they feel ice cold then deeply warm. For 25 minutes you’ll alternate between heat (for 5 seconds) then cold. Does it hurt? The heat is bearable. Think PMT cramps or a post-gym ab session. Does it work? Straight after my tummy feels tender and swollen. But after six weeks I’ve dropped from wearing size 10 pants to a size 8. Best for? Those who are already fairly fit but still frustrated by stubborn pockets of fat. How much? One area costs from $500–$1000 Try it: Check out www.cynosureaustralia.com
YOU WANT: CLEARER SKIN
Aveda Tulasara Dual Exfoliation Facial
What is it? A plant-powered treatment that’s
designed to deliver improvements in skin texture and radiance. Ideal for sensitive skin, it’s a kinder, gentler alternative to traditional glycolic chemical peels and microdermabrasion. What happens? After slipping into a robe, the treatment began with a foot bath and herbal tea. Next, my therapist guided me through a
sensory ritual to help me select the ideal essential oil blend for my skin, based on the three Ayurvedic doshas. Over 60 minutes, the treatment combined gentle dry-brushing (to promote circulation and elimate toxins), mechancial and biomechanical exfoliation plus massage to restore balance and harmony. Does it hurt? Absolutely not. The entire treatment, including the peel itself, was 100% pain-free and thoroughly relaxing. Does it work? Yes! I left the salon wearing zero make-up and couldn’t believe how clear and healthy my skin looked. My skin looked even better a week later: smoother, plumper and with much less flakiness and dryness. Best for? Women whose skin can’t tolerate traditional peels. Think visible radiance results, but with absolutely no down time. How much? $155 for the 60-minute facial or $200 for the longer, 90-minute treatment. Try it: Find a salon: www.aveda.com.au/locator
YOU WANT: FIRMER THIGHS
Body Catalyst Treatment
What is it? A cellulite treatment combining
three technologies. “Cellulite is essentially fat that has permeated through weak skin tissue,” explains Samantha Barakat Light, founder of Body Catalyst. “We use a combination of three treatments to break down and eliminate fat, and stop the re-permeation of fat cells.” By sending ultrasound to the fat cells, 3D Cavitation claims to distintegrate them into liquid fatty acids that are excreted by the body. Radio Frequency is a heating technology, designed to boost your collagen and elastin, while Dermology utilises a suction device to boost lymphatic drainage.
Best summer skin Stay sun-safe and top off your treatment with a spray tan.Our top pick? Beach St tanning salon in Sydney
What happens? After an in-depth chat about
my body and my goals, I’m measured and photographed. I lie face down and the ultrasound head is passed over my thighs in a massage motion. Next, the Radio Frequency machine head is passed over my thighs and finally the Dermology vacuum suction cup is moved up my thighs for a few minutes. The first session takes about 90 minutes all up. Does it hurt? No. The suction machine is a little ouchy at times but nothing major. Does it work? Immediately afterwards my thighs feel tighter and smoother and there’s a teeny bit of redness. After two treatments my skin is still smooth and taut, and after four weeks I’ve lost 3cm from each thigh. Best for? Any area with more than 3cm of fat. For most women, tummy, thighs or buttocks. How much? You need a series of treatments (up to 8)—to reduce the superficial fat and for the production of collagen and elastin to strengthen the skin. 8 sessions, $2790. Try it: Visit www.cynosureaustralia.com
YOU WANT: A SMOOTHER CHEST Ultherapy
PHOTOGRAPHY: ANDREAS ORTNER/TRUNKARCHIVE.COM/SNAPPER MEDIA
What is it? A type of ultrasound that stimulates
collagen and elastin to repair and tighten skin. What happens? At an initial consult, my skin is assessed and some “before” pics are taken. An hour before the treatment I apply numbing cream which tingles, then, I lay on a treatment table while the clinician carefully goes over the area with a “transducer” that shoots ultrasound waves deep into my dermis—up to 4.5mm. The amount of stimulation you receive depends on the condition of your skin. “Each person is different and some may have more damage than others,” explains Jenner Ching Mei Chan, Clinical Director of CMC clinic in Sydney. “Ultherapy works by correcting the quality of your collagen so you have less wrinkles and tighter skin.” The decolette can be done in 30 minutes but if you have your face done too it can take up to 4 hours, so be prepared for that. The more you have, the better the results. Does it hurt? It’s pretty unpleasant. As each shot is given it feels like a hot laser is piercing the skin. I’m glad I’ve got numbing cream on! Does it work? Yes, amazing! As the collagen in the deep layers has had time to do its thing my skin definitely looks and feels tighter. Best for: Crepey skin that’s lost some laxity. How much: Starts at $700 for a brow lift and can cost up to $4500 to treat the whole face. Try it: Visit www.ultherapy.com.au
DECEMBER/JANUARY 2017 PREVENTION
5 OF THE BEST
UV shields They’re not just for the beach! Protect your skin, hair and body daily with the new generation of high-tech saviours
BY MELINDA AYRE
OPEN UP SHADOW AREAS SLIGHTLY HERE
REDUCE SHADOWING FROM TEXT ON BOTTLE
PHOTOGRAPHY: EDWARD URRUTIA
1 The holiday go-to Stila Stay All Day HD Illuminating Beauty Balm ($58, mecca.com.au). Want a healthy, natural glow? This water-resistant balm boosts radiance and safeguards against sun with zinc oxide. Bonus? It’s oil-free. 2 The budget anti-ager Innoxa Renew Anti-Ageing & Firming Lotion SPF 15 ($29, myer.com.au). This daily anti-ager absorbs fast and delivers rich hydration along with a potent cocktail of antioxidants. 3 The clever primer Shu Uemura
Block: Booster in Fresh Pink ($60, davidjones.com.au). This smart primer is part of the new generation of anti-pollution skincare. It stops micro-particles sticking to your skin and shields with maximum SPF 50+. 4 The strand saver Kevin.Murphy Session.Spray ($29.95, kevinmurphy.com.au). Frequent shampooing can fade hair colour fast. This spray has built-in UV plus humidity resistance to fight frizz. 5 The hydrator SK-II Facial Hydrating UV Cream ($115, myer.com.au). The light texture of this hi-tech moisturiser belies heavy-duty protection. It absorbs like a dream, deeply hydrating and shielding skin with broad-spectrum protection.
DECEMBER/JANUARY 2017 PREVENTION
EXTEND BOTTOM OF PIC
THE GOOD LIFE Sheâ€™s passionate about healthy living and one of the most down-toearth cover stars weâ€™ve ever met. But having just celebrated several very happy milestones, as Sally Obermeder revealed to Prevention, the best is yet to come
By Kate Barracosa Photography Peter Brew-Bevan
DECEMBER/JANUARY 2017 PREVENTION
LIFE HAPPENS, AND YOU CANâ€™T CONTROL MOST OF IT. EMOTIONAL RESILIENCE ALLOWS YOU TO WAKE UP & KEEP PURSUING YOUR PASSIONS 68
As anyone who’s ever moved house knows, calling it a “stressful experience” is an understatement. But when Prevention calls Sally Obermeder for a chat while she’s packing up her family’s Sydney apartment, and en route to IKEA for some last-minute moving essentials, she’s as bright and bubbly as ever. It’s hard to imagine anything could dent her infectious happiness—she was even perky sitting in the make-up chair for our 6am photo shoot (though, granted, a few skinny macchiatos were ordered!). But, make no mistake, the 43-yearold isn’t a stranger to adversity. It’s been five years since she was diagnosed with breast cancer, just a day before giving birth to her daughter, Annabelle. While she was already well-known for her many TV roles, it was the way she handled her diagnosis, treatment and recovery that floored us: incredibly open, unflinchingly honest and committed to doing anything she could to help other women. In the years since, life has gone from strength to strength. As well as raising Annabelle with her husband, Marcus (they just celebrated their 15th wedding anniversary—hence the incredible new diamond ring on her finger), she co-hosts The Daily Edition on Channel 7, runs a lifestyle website with her sister, Maha, and has co-authored two successful recipe books. It’s a busy life, but it’s definitely a good one. Here, Sally opens up about resilience, the secret to happiness and why doing your best is always good enough.
It’s been a big 18 months since you last appeared on the cover of Prevention—and a lot has happened in your life since then! What’s been the highlight?
Well, professionally, it’s been absolutely amazing to see the growth that our first book, Super Green Smoothies has had. It’s been so heart-warming to get letters from people who’ve taken our message on board and changed their lifestyle as a result. People share such intimate stories about their own health, and it’s wonderful and so inspiring to hear the impact green smoothies has had on it. Maha and I also released our cookbook The Good Life in April this year. That was a huge mission. And then obviously a new baby on the way! It’s been a big year and a half—and a really enjoyable one.
You run your own business and co-host Channel 7’s The Daily Edition. How do you manage so many different commitments?
If there’s one thing I’ve learnt, it’s that you can’t do it by yourself. I’m very lucky Marcus and I are both very active, hands-on parents. I have an amazing mum and dad who live close by and the support is invaluable. Even if it’s not something practical, just having someone you can call and talk to is so important. It’s the same with SWIISH, where Maha and I have such a great team, and at The Daily Edition. When everyone is focused on the same goal, you can get a lot done—that’s the only way you keep balls in the air. But, you know what, it doesn’t always work and sometimes the balls fall on my head. You’re going to miss things, you’re human, and that’s just how it is. I definitely don’t beat myself up about that aspect anymore.
You write in The Good Life that part of balance is accepting we don’t always get it right. Has that always been your personal philosophy?
No, that definitely only happened since I became sick. Prior to that, I was generally hard on myself and my inner dialogue was really tough at times. I tore myself apart over what were really small things. The never-ending quest to be perfect is the same as the never-ending quest to empty your inbox—it doesn’t happen. As long as I’m happy and doing my best, then that’s totally fine by me.
How does prioritising your health and wellbeing fit into that picture?
Exercise is so important. I go to F45 (a gym franchise that focuses on high intensity interval training) and, once a week, Marcus and I have a yoga instructor come to the house for a class. Chemo left me with a a bone density problem and I know I’m supposed to hit the gym and get in the weight room. One of the reasons green smoothies are so important to me is because, even if I don’t get there, I’ve had a smoothie with loads of vegies and feel like I’ve done something good for myself.
What about the idea of emotional resilience—what does it mean to you? In the face of things going wrong, in the face of failure, resilience allows you to keep going. It’s about not taking everything so much to heart, not getting beaten down. Life happens, and you can’t control most of it. Emotional resilience is vital so that you can wake up, keep going and pursue with passion and happiness what’s important to you. Yes, you’ll still feel hurt when people say mean things, but if you have that core sense of belief in yourself, that’s what allows you to keep going.
You’ve been married to Marcus for 15 years. How has your relationship changed and grown over that time?
We know each other so well, but I think the beauty is that as I change and as he changes, there are still plenty of surprises. The key is to not take that for granted. One reason our relationship works is that neither of us has ever stopped the other from changing. We’re both growing and evolving, whether that’s the things we like to do or jobs or what’s important to us. We know the relationship is strong enough that we can grow into ourselves.
You’ve come up against challenges— how did you face them together?
There’s been no shortage of challenges—physical, emotional, financial. The most important thing is we’re pretty comfortable hashing things out. We’ll argue until we’ve gotten to a point of a resolution and a compromise has been reached. At the end of
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the day, each other’s happiness truly is the most important thing to each of us. Him being happy is the most important thing to me—and vice versa. When you come from that place, even when you’re arguing, it’s ultimately for the greater good.
What do you think are the key parts of living a mid-life that’s meaningful?
Surrounding yourself with people you love and that energise you is vital. You also need to work out where you get your energy. Are you the kind of person who gets refreshed by being around others? Or do you prefer being by yourself or with nature? Living in the right place is important, too. For me, the last year living in an apartment had become so squashy and we all felt irritated. It’s important your home life is in a place where you feel happy, because you wake up there, you go to bed there. It’s not about what you have, but what’s right for you.
We’re always looking for happiness. What do you wish we knew about it?
You can’t be permanently happy. So it’s really important to enjoy life when it’s up. Be thankful because when the bad times come, and they will at some stage, you’re going to have to face them so you need to enjoy the good times when they’re there. Happiness is infectious and that spreads to others. So to have a happy disposition (assuming that nothing is actually wrong!) is a good thing.
What’s it like working with Maha on a business that you built together?
We always wanted to work together, but I think we were both a bit nervous about how that would go. We wouldn’t want to do anything to jeopardise our relationship as sisters, but it’s been better than we ever thought it would be! We don’t get too precious about anything. The secret is all about having a common goal, working towards that together, and also being fluid enough for the goal to change.
You co-authored The Good Life with Maha. What motivated it?
Maha and I worked on it for over a year. We were working on it at the same time as Super Green Smoothies—we had a bunch of recipes we wanted
SALLY IN 60 SECONDS HER LOVE OF ORGANISATION I can only function when everything in my life is really tidy. I need the spices in alphabetical order; I need all the jars to be labelled and the CDs in alphabetical order. I’m a huge labelling nerd. HER SECRET STASH I carry chilli flakes around in my handbag! I love spicy food. (Yep, we spotted them at the shoot and can confirm it’s a jumbo container!) KARAOKE We’ve been working on doing things that are just for fun, like going to karaoke. You can’t go wrong with Bon Jovi’s You Give Love a Bad Name, and I always do Nine to Five by Dolly Parton! A sense of fun is so important. THE MEANING OF FRIENDSHIP You need a relationship where you’re supported, but also strong enough that the other person will pull you into line when you need it— they can give you some truth, but you know it’s from a place of love.
Do you have plans for another book?
We do, we’re working on another one now. A few Sundays ago, we spent the whole day in the kitchen together recipe testing. Marcus and Annabelle would usually go to the park, but it was raining that day. Marcus was pretty pleased, because we make 30 things at once, so he got to try everything!
What’s your daily food philosophy?
Food is there to be enjoyed. You never want to be on your last day and think ‘I really wish I had that spaghetti’. You want to eat really well so you feel energised and satisfied, but if you want something, have it! I’m a big mood eater, so my meals depend on that, but I always have a green smoothie in the morning. And if I want takeaway, then I’ll have takeaway. I eat well so I can feel well, but there’s nothing better than a Friday night with a pizza.
They say life begins at 40, what have you loved about your 40s so far?
I know myself and I’m really comfortable saying no to things if I don’t want to do them or they’re not right. I ask myself ‘Is this how I want to spend my time?’ If it doesn’t thrill me and fill me with joy, then it’s a no. In my 20s I felt like I had to do the things you were “supposed to” do. Now I don’t have to “supposed to” do anything, and that’s a really nice freedom. It took a long time to get to that point, but it’s such a beautiful feeling to have.
You’ve achieved so much, so where do you see yourself in the next 10 years?
With an expanding family, I see myself as a mum running around doing everything that comes with that. I would love to still be on TV and for SWIISH to have grown again. There’s a really satisfying feeling with employing staff, creating jobs and being part of the economy. It’s great to know you’re somehow chipping in. Other than that, as long as everyone’s healthy, then I don’t need much more.
And lastly, how does it feel to be on the cover of this issue of Prevention?
I love Prevention and everything it stands for. As someone who’s had good health and bad health, I know how important it is to treat both with the respect they deserve. If you see me beaming on the cover, it’s because I’m delighted to be there!
HAIR & MAKE-UP: CRAIG BEAGLEHOLE FOR MECCA COSMETICA. STYLING: NICOLE ADOLPHE. SALLY WEARS: (OPENING SPREAD) KEEPSAKE DRESS, SHOES BY THERAPY; (PREVIOUS PAGE) RODEO SHOW DRESS; (BOTH PAGES) MATTHEW ELY BRACELET
I EAT WELL TO FEEL WELL, BUT THERE’S NOTHING BETTER THAN FRIDAY PIZZA!’
to include but couldn’t, so we stockpiled them. It was really just a case of trying to narrow down our favourites that hit the mark for being fast, easy and lean. There’s so many dishes in the book that we love to do, like a cleaner version of Mum’s famous chocolate tart. Maha and I are always cooking and sharing things with each other. Luckily I always make sweet, while she tends to make savoury!
Lunch with girls
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supplement GUIDE FOR WOMEN 40+
Sounder sleep. A sharper memory. A calmer stomach. No matter what your health need, top experts reveal which supps are worth the hype By Alex Davies
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“In years to come, genetic testing may mean we pick specific herbs and supplements suited to our genetic profile.” Teresa Mitchell-Paterson, Sydney Integrative Medicine
DECEMBER/JANAURY 2017 PREVENTION
Let’s start with some eye-popping stats, shall we? It’s already huge, but experts predict the global supplement industry will grow by 6% from 2015 to 2019. And more than 8 million Aussies picked some up between June 2014 and 2015. The report by Roy Morgan Research also revealed that 53% of women aged 50–64 bought vitamins in the past six months. In short, business is booming. But, between all the claims and subsequent confusion, what does this mean for your health? Before we go on... you know what we’re about to say, right? Lifestyle should be your first port of call when it comes to wellness, and it’s smart to catch up with a doctor (particularly if you’re on meds) to make sure any pill you pop is the right one, at the right dose. “Our best source of vitamins and minerals is diet so it’s essential to get that right first,” says Dr Vicki Kotsirilos, GP and author of A Guide to Evidence-based Integrative and Complementary Medicine. “Supplements should never replace that, but there’s research to suggest we may need them in some circumstances.” So whether you want to nix hot flushes or enjoy a more restful night, there are things that may help. Meet the health-boosters that should be on every 40+ woman’s radar...
SAFEGUARD YOUR HEART FISH OIL
Give it up for those heart-healthy omega-3 fatty acids—the main type found in fish oil. “There’s evidence to suggest that fish oil is able to help reduce high triglyceride levels,” says Kotsirilos. Why they matter? Raised levels are linked with an increased risk of heart disease. Bonus: this precious oil is also anti-inflammatory, which can help soothe joint pain. Keep an eye on krill oil, too—in 2013, sales grew by a massive 180%. While she emphasises most studies are on fish oil, Kotsirilos says it wouldn’t be surprising if krill works in a similar way. So watch this space!
Stay with us—this doesn’t translate to your breath smelling like a pizza kitchen. Capsules don’t have the same odour many used to, plus the ticker benefits stack up. “It’s a blood thinner and may help lower blood pressure, so I usually recommend anyone with a history of cardiovascular disease considers taking garlic oil,” reveals Kotsirilos. Mind out if you’re on blood-thinning meds or don’t tolerate garlic well.
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Nicotinamide, a form of vitamin B3, was linked to a reduction in nonmelanoma skin cancers by a small Australian study. It’s promising research but very early, so stay sun safe!
Science suggests CoQ10 can have a positive impact on BP. An analysis of 12 studies in the Journal of Human Hypertension concluded it ‘has the potential to lower systolic blood pressure by up to 17 mm Hg and diastolic blood pressure by up to 10 mm Hg without significant side effects’. Kotsirilos adds, “It’s not like taking a normal blood pressure lowering tablet but, combined with lifestyle, it can help lower mild to moderate blood pressure.” There’s also a case for CoQ10 as a vitality-booster thanks to its effect on energy-generating mitochondria in your cells. Nice!
This mighty mineral may lower blood pressure, according to a 2016 study in the American Heart Association’s journal Hypertension. “Magnesium (Mg) is a muscle relaxant—that’s why quite often patients use it for relief of cramps,” says Kotsirilos. “It’s not just muscles in the calves, but also the ones in the arteries.” It’s important to use Mg supplements with due care. “It relies on the body excreting the magnesium through the kidneys, and if you have kidney problems, your blood magnesium levels can rise and this is dangerous,” she adds. Duly noted.
MANAGE MENOPAUSE ZIZIPHUS
Used in Chinese medicine for thousands of years, this herb can deliver a double-whammy of relief, easing hot flushes and helping sleep. “Ziziphus affects what are called your GABA receptors, which impact your melatonin,” explains Teresa Mitchell-Paterson, naturopath with Sydney Integrative Medicine. “It can help improve sleep quality and quantity, but I particularly love it for women who are going through perimenopause because it also reduces hot sweats.” The caution? Get advice if you’re on meds. “Most potent herbs can increase the rate of excretion of a drug.” Sticking to the recommended dose is important.
Zinc lozenges can shorten the duration of a cold from seven days to four, reports a 2016 study in British Journal of Clinical Pharmacology. Kotsirilos swears by them. “When I feel a scratchy throat, I gargle salt water then take a zinc lozenge. Ideally, within the first 24 hours.” Your skin also reaps the benefits of this protective power. “Zinc is excellent for its antioxidative action, plus good immunity reduces your risk of infections,” says Dr Adam Sheridan, from the Australasian College of Dermatologists.
Chances are you’ve heard of this for tackling ’pause symptoms. Some studies show more positive results than others, perhaps depending on the dose and form of the plant used. Black cohosh has been linked to liver damage (particularly in its liquid form) so products containing it must carry a warning label. “It’s rare but very serious when it does happen,” warns Kotsirilos. “If you develop symptoms including yellow skin, itchiness or dark urine, stop using the product immediately and see your GP.” Good to know.
OLIVE LEAF EXTRACT
SOOTHE YOUR STOMACH
Phyto what? These are natural substances found in plant foods (including soy products—see, that sauce is more than just a flavour-booster!) that mimic the way oestrogen works. A review in the journal JAMA concluded while more investigation is needed, phytooestrogen supps (which include soy and red clover) were associated with a modest reduction in hot-flush frequency and vaginal dryness. And just a heads up: women with existing, or a history of, breast cancer are advised against using any oestrogenic-based products.
UPGRADE YOUR IMMUNITY VITAMIN D
One strategy for improving your immunity? Making sure your stores of the sunshine vit are well stocked. Yes, we’re talking about vitamin D, thought to play an important role in regulating the immune system. “A blood test determines if you’re deficient, which the majority of the community are, and so it may be worth taking a supplement,” says Kotsirilos. FYI, vitamin D also helps you absorb bone-building calcium. Win-win! Your doc can suggest a dosage.
Thought to have first been used in ancient Egypt, this one seems to be more anecdotal than research-based —but the Egyptians might’ve been onto something. “I have patients who say it helps flus and colds, and I’ve seen it improve lowered immunity. Patients take olive leaf and their blood tests improve,” confirms Kostirilos. “There’s no harm in it plus some research suggests it can improve cardiovascular disease risk.”
A natural part of ageing is a drop in hydrochloric (stomach) acid levels. So? This helps digest protein and stimulates production of gut-friendly bile. Ah. “You can tell when your levels are low because you may get bloating or reflux,” says Mitchell-Paterson. “A digestive enzyme helps to boost hydrochloric acid. Take a capsule with each protein-containing food.”
APPLE CIDER VINEGAR
With an almost cult-like following among wellness seekers, this is meant to keep your stomach acid at a suitable pH for digesting food. Arizona State University scientists also discovered a group with type 2 diabetes who took ACV before bed had lower glucose levels the next morning. Down the hatch!
GINGER AND CHAMOMILE
“If you want to get the digestive system moving or ease inflammation in the stomach, try ginger,” confirms Mitchell-Paterson. Meanwhile, she credits chamomile for helping to relieve everything from cramps to heartburn. “It’s a good all-rounder.”
DECEMBER/JANUARY 2017 PREVENTION
POWER UP YOUR BRAIN
BOOST YOUR ENERGY LEVELS
MARITIME PINE BARK EXTRACT Look to a French tree with major antioxidant power to help you remember where those keys are. “We’ve done one big trial and found this improves memory and decreases oxidative stress,” says Stough. “There have been trials throughout the world on different things. It doesn’t specifically affect the brain, but affects every cell so it’s also good for things like hair, skin and cardiovascular function.” Now, that’s one serious multi-tasker!
GINSENG AND GINKGO BILOBA
Both are known individually as potential brain boosters, but products are emerging that combine the two. “Gingko seems to have some memory effects and increases blood flow to the brain,” says Stough. “It’s also a very good antioxidant.” Meanwhile, Asian ginseng is a traditional medicine staple, although not a dead cert when it comes to science—a research review by a team at China’s Nantong University concluded while ginseng could have some beneficial effects on cognition and quality of life, definitive evidence is lacking.
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The rise of K
“There’s emerging interest in vitamin K—studies suggest supplementing can slightly increase bone density.” Professor Peter Ebeling, Osteoporosis Australia
Trivia: this herbal sleep remedy was once dubbed the “Valium of the 19th century”. How valerian might work isn’t entirely understood, but one fascinating theory is that it increases a calming chemical in the brain. A 2006 review of 16 studies in The American Journal of Medicine found while valerian may improve shut-eye quality, it’s not conclusive. Still, this particular supp is fairly safe. “Some people are sensitive to valerian and actually become more hyperactive when taking it,” warns Kotsirilos. If that’s you, steer clear in future. Simple.
Low stocks can leave you drained, a risk especially if your periods are heavy. “Women in perimenopause can have increased needs for iron-rich foods and may need supplements,” confirms Kostirilos. “Have your levels checked by your GP, particularly if you’re feeling weak, tired or breathless.” Iron supps can cause constipation, so get advice on what’s right for you. “Iron tablets combined with vitamin C can help, while liquid iron tends to be better tolerated, particularly when it’s mixed with a vitamin C-rich liquid like prune juice.”
Historically used in places such as Russia and Greece, rhodiola (also called ‘golden root’ and ‘queen’s crown’ —fancy!) is a common go-to for a boost in energy and stamina. “Rhodiola is very good, particularly for women over 40, although only take it when you need it,” says Mitchell-Paterson. While studies are limited, in herbal medicine the plant is known as an adaptogen—natural substances that help us deal with stress. A handy thing to have on hectic days!
Smoothie-lovers, listen up. These green powders combine things like leafy greens, sprouts, herbs and algae (spirulina, anyone?) to pack a nutritional punch when added to juices et al. “The great thing about the vitamins, minerals and antioxidants included in these powders is that they’re natural,” says registered nutritionist Kristen Beck. “They can certainly have a place in boosting your nutritional intake, but can’t replace a diet rich in fresh vegetables and fruits. When you extract and process plants, you’re likely to lose C- and B-group vitamins and, more importantly, dietary fibre.” Her top tip? Go organic—any pesticides will be more concentrated in an extract form. Got it.
PHOTOGRAPHY: FLORIAN SOMMET/TRUNKARCHIVE.COM/SNAPPER MEDIA, GETTY IMAGES, STOCKSY
This aquatic herb grows on the banks of the River Ganges, is well-known in Ayurveda and of major interest to scientists. “It seems to reduce brain inflammation, increase brain protection from oxidative stress and also increase synaptogenesis—the ability of the brain to make new connections, which starts to decrease as we get older,” says Professor Con Stough, Director of the Centre for Human Psychopharmacology at Swinburne University of Technology. A tip? Take with food to avoid the unsettled stomach that can be an initial side-effect.
REVITALISE YOUR SKIN GIVE YOUR TOP LAYER TLC FROM THE INSIDE WITH THESE SUPER SUPPS
ONE TO WATCH!
“Companies will start to combine a few ingredients in one capsule to target different areas.” Professor Con Stough, Swinburne University of Technology
PROTECT BONES AND JOINTS CALCIUM
What you already know: if you don’t have or absorb enough calcium, your bone density goes down. While top priority is plating up dairy, leafy vegies and nuts, sometimes a supplement is needed. Lactose intolerant or vegan? You might need one to boost your intake, according to Professor Peter Ebeling AO, Medical Director of Osteoporosis Australia. “Take it after your evening meal,” he suggests. Why’s that a clever move for strengthening your skeleton? At night, certain hormones increase that contribute to the release of calcium from your bones. Fascinating.
This golden spice is dominating the health space right now—for good reason! Another Ayurvedic favourite, turmeric is believed to be a powerful anti-inflammatory and analgesic thanks to the active ingredient curcumin. “It works on pain and the stiffness in joints,” explains Mitchell-Paterson. In fact, turmeric could be just as effective at relieving knee osteoarthritis pain as ibuprofen, according to a 2014 study in Clinical Interventions in Aging. Again, hold fire if you’re currently on blood-thinning meds.
A WONDER FOR YOUR SKIN’S SCAFFOLDING. “VITAMIN A SLOWS THE BREAKDOWN OF YOUR EXTRACELLULAR MATRIX—IF YOUR SKIN WERE A BUILDING, THIS WOULD BE THE CONCRETE,” EXPLAINS SHERIDAN. CAUTION: GET PRO ADVICE IF YOU’RE PREGNANT OR TRYING TO CONCEIVE.
EVENING PRIMROSE OIL
THIS WILDFLOWER IS USED TO SOOTHE BOTH ECZEMA AND PSORIASIS SYMPTOMS. THE SCIENCE IS MIXED BUT SHERIDAN SAYS IT CAN HELP REDUCE THE INFLAMMATORY DRIVE SO YOUR SKIN’S LESS ITCHY, RED AND FLAKEY. RUN IT BY YOUR GP IF YOU’RE ON ANTI-COAGULANTS.
DIGESTIVE HAPPINESS CAN IMPACT YOUR SKIN. “WE SEE WOMEN IN THEIR 40S WHO’VE GOT ACNE THEY’VE NEVER HAD BEFORE, AND ONE THING THAT CAN DRIVE IT IS AN UPSET BOWEL,” SAYS SHERIDAN. “PROBIOTICS OFTEN CALM THAT.” HAPPY BUGS, HAPPY FACE!
Over to the ocean! Extracted from a mussel native to New Zealand, this contains anti-inflammatory omega-3 fatty acids, which may explain why it can help ease joint discomfort. “It reduces the inflammation and therefore the pain,” adds MitchellPaterson. The science isn’t solid, but green-lipped mussel seems relatively safe so could be worth a go.
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confidence movement As told to Alex Davies Photography Nick Scott
All around the world, something is happening. A quiet revolution that’s focused on one potentially life-altering quality: self-belief. And it’s changing what midlife means forever. Rather than fading into the background, women in their 40s, 50s and beyond have never been more visible—standing up to voice their opinions, following their passions and pursuing the things that really matter. With female CEOs like Sheryl Sandberg encouraging us to ‘lean in’ and a video about the confidence-lifting Power Pose one of the most-watched TED talks of all time, it’s clear this movement isn’t slowing down any time soon. Meet three women, with very different stories, who embody the new spirit of 40+ confidence. Serious inspiration starts right here!
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When her kids hit high school, Anne, 51, questioned her identity after years out of the corporate world. Then her true purpose became clear
about sharing and community, and I just love it. When it comes to my own self-belief, I still coach myself every morning. I have a daily mantra—‘I am a confident, successful businesswoman’—that I’ve been saying since last year. In the beginning I didn’t believe it, but now I really do! There’s also a meditation I share with my clients called Circle of Excellence that really helps in challenging times. You close your eyes, take a
My eldest daughter is 18 now. I recently told her how proud I am of her. She turned to me and said “Mum, I’m so proud of you too” couple of deep breaths and think of a time in your life when you were at your best. Create a vivid picture in your mind—where you were, who you were with, what you heard and saw. Let all those feelings intensify, then put them on the ground as you imagine a circle of water, glass, gold or diamonds. Step into the circle, take all that emotion and make it louder and brighter. Now, step out of the ring and watch it get smaller, pick it up and put it on your finger. If you’ve ever got to make a speech or do something you’re nervous about, this technique is amazing. Just take off your imaginary ring, throw it to the ground, step into it and immediately you’ll have all those feelings again. You’ll get a clear feeling you’re capable because you’ve been there and done it before. My eldest daughter is 18 now and studying for her International Baccalaureate. She’s working so hard and I recently told her how proud I am of her. She turned to me and said, “Mum, I’m so proud of you as well.” To hear that was incredible. As women, I think we can be very hard on ourselves but it’s so important to show yourself compassion. I want to help other women live the life they were born to live, not a life they’ve learned to live. My advice for embracing midlife? Hang in there because you don’t know what the next phase holds. Now is an exciting time and there’s no reason why I can’t continue what I’m doing for the next 20 or 30 years. I just feel so motivated, inspired and—above all—so true to myself.
STYLING: LEDA ROSS. HAIR & MAKE-UP: SAMATHA POWELL. ANNE WEARS CUE DRESS
omebody once asked me in passing, “What would you get out of bed at 3 o’clock in the morning for?” That’s how you find your ‘why’—your inner motivation. Family aside, for me it’s to stand up and talk to other women. I was always a fairly upbeat person but a few years ago, I found myself lacking confidence in my ability and skills. I moved from the UK to Australia with my husband and two daughters in 2007. I’d had a corporate career then worked on a pastoral care team at a high school but, as the girls were in years two and three, we made the decision I wouldn’t work out here so I could help them settle in. The school community made us feel incredibly welcome, but then the children went off to different high schools and it became really hard to keep in touch with everyone. Our daughters were out at school from 7am until 5pm while my husband travelled overseas for work. I was shocked at how empty my life suddenly seemed as a result… I no longer felt needed. Later, I realised many of the women around me hitting midlife felt the same way. They gave up work to stay at home and support a family then, when the kids were independent, they thought, ‘Oh my goodness, I’ve got to rediscover my own identity.’ But, how would I go back to the workplace? What did I have to offer? The working world had changed enormously, especially with technology, so I found that quite challenging but then it dawned on me—this was a time to reinvent myself. I’d studied neuro-linguistic programming (NLP) when I was younger, so decided to build on that and train as a life coach, using techniques I was learning to build my own confidence every day. The thought of setting up my own coaching business in 2015 was scary but my husband suggested I use a room at home so I didn’t have to rent an office, then I started off seeing just a few people as I gained confidence. It grew from there via word of mouth. During this time, I also started doing talks and set up the Sydney Women’s Self Empowerment Group, a free monthly meet-up where women can come and be honest about midlife, teenagers, business… anything really! I invite speakers to share their stories—so far, we’ve had a naturopath, an accountant, the owner of an online business. It’s all
HAVE A CLEAR VISION, THEN SET DAILY, WEEKLY AND MONTHLY GOALS TO ACHIEVE IT
REMEMBER GOOD COMMUNICATION COMES FROM HAVING PURPOSE
As an author and human rights advocate, Tara, 43, is no stranger to using her voice. Now, a groundbreaking book is helping other women find theirs
TARA WEARS OWN VINTAGE DRESS AND JACQUI•E CARDIGAN
hat does the word ‘confidence’ mean to me? It’s about knowing you have the right to be heard, to take up space and participate just as much as the next person—not more and not less. Confidence is knowing that you have the right to exist, as you. Not some perfect unattainable you, but the you that you are. Multiple studies show women are more likely to be talked over and dismissed when they speak up. One from 1984 found female doctors were interrupted twice as often as their male counterparts, though I hope things have improved a little since then! Or, take the recent example of the first US Presidential debate back in September when Mr Trump interrupted Secretary Clinton 39 times—on average once every two minutes and 27 seconds. She only interrupted him nine times. This tendency to talk over women, or to value their contributions less, can have negative consequences for women themselves but also our communities and the world. If a large portion of the population are silenced, we all miss out. Think of all that lost knowledge and all those potentially life-changing contributions. That’s one of the reasons I wrote my book Speaking Out. Whether it’s being talked over and disrespected in their professional lives, personal ones or in public spaces, it’s no surprise a lot of women notice this—and have lost patience. They want to see it change. When I’m interrupted? I will insist on finishing my statement or question. I try not to let it silence me, and like to remind myself I know my stuff and deserve to be heard. My advice on speaking in public, whether you’re faced with hundreds or a room of two, is there’s no great delivery without solid research and preparation. Once you have that, the key is knowing you have the right to be there and that you have something of value to offer. When it comes to my own confidence, I keep tabs on my physical and mental health daily as well as on the wellbeing of my family. I hike, read, eat well and enjoy regular playtime to offset intense, emotionally- or psychologically-draining work. Trust me, I’m not immune to self-doubt and am still impacted by some of the nastier trolling I receive as a public person, but I try to keep it all in perspective. Some criticism is incredibly
valuable and constructive, but abuse isn’t something I need to learn from—it’s something the perpetrators of the abuse need to learn from and fix about themselves. Now in my 40s, I realise how much I let others walk and talk over me in the past. Part of it was a sense of insecurity and lack of self-belief, and part of it was simply being younger and less experienced. For many women, myself included, as you age you tend to care less
In your 40s, you know your stuff and that’s incredibly freeing. I don’t care about pleasing everyone. I care about making a positive impact about other people’s perceptions of you and what you’re doing, and more about what you are actually doing. You know your stuff more and that is incredibly freeing. It allows you to work more efficiently and confidently, and to stand your ground. I don’t care about pleasing everyone—I care about making a positive impact. I remember when I was at the supermarket with my daughter Sapphira, now five. A well-meaning woman complimented her by saying, “You are very pretty”. Sapphira, who was three at the time, declared, “I’m smart and brave, too!” That was a classic response. Being pretty may be lovely, but that definitely isn’t all she is. I want to instill self-acceptance in her, a belief in her own value as well as the value of others. She’s an incredibly compassionate child, always offering help, which makes me so proud. In short, I want her to grow up in the world knowing she has worth. As for the future, I’m excited about finishing my PhD at the department of gender and cultural studies at Sydney Uni, sharing my book with a broader audience and continuing to work on a show I’m executive producer, writer and host of—it’s out in 2017. On a personal level, I’m delighted to watch my girl grow and thrive, and to share my love of travel and adventure with my little family. There’s so much to see and learn. Life really is too short to live the same day twice. Speaking Out: A 21st Century Handbook for Women and Girls ($22.99, HarperCollins) is available now.
DECEMBER/JANUARY 2017 PREVENTION
After a health crisis landed Katrina, 42, in intensive care, it proved how resilient she could be. Now, she’s finally pursuing a life-long TV dream
now entering a whole new industry to chase my dream, connecting with TV people and production companies. I’ve got a team behind me and we plan to travel to the US twice next year. I love hearing peoples’ stories, so I’ll be interviewing entrepreneurs and celebrities with stories to share who can help others on their journey. The interviews will be streamed live as well as uploaded to my YouTube channel. Don’t get me wrong—it’s still
I’ve always dreamed of hosting my own talk show but put it on hold. Right then and there, I decided to stop waiting and just go for it extremely scary! But the way I see it, whether it works or it doesn’t, at least I tried. Then I can honestly say, everything I’ve truly wanted to do in my life, I’ve given it a go and I’m content. That’s such a good place to be. And if just one other person sees it and thinks ‘If she can do it, then so can I’… That’s what drives me. The daily confidence lifters I swear by? I make sure I walk at least once a day. Going outside to breathe fresh air, getting sunlight, drinking enough water, meditating. It all helps. Food is great medicine so I eat well and love juicing—if you can’t eat it, juice and drink it! My faith in God helps me get through the most challenging times and I also have an amazing support team, including my husband and three kids, who help me when I hit a low point. It’s about making sure I do one thing every day that brings me closer to my goal. As I’ve learned, it doesn’t matter how slow you go, forward is still forward. Age is just a number and doesn’t have to reflect you in any way, shape or form—the minute you think it does, it will. There are so many people who were successful after 40, even 60—Louise Hay was 62 when she started the publishing company Hay House! You can’t rewind the clock, so you might as well embrace it. Confidence means being open to living your true, authentic self and not giving in to what society says you should be doing. It’s about self-empowerment. I’ve got no idea where my journey will take me, but I look forward to enjoying it.
KATRINA WEARS ZARA TOP, KATE SYLVESTER SKIRT AND OWN SHOES
t was in March 2015 that I decided to change my life. I was lying in intensive care, not knowing whether I’d live or die, after being admitted with complications from Crohn’s disease. What went through my mind was ‘What are my regrets? What didn’t I do?’ I’ve always dreamed of hosting my own television talk show but put it on hold because I felt scared and thought I wasn’t good enough. But right there and then, I said ‘God, if you give me the gift of life, I’m going to pursue my goal’. And that’s what I did. I was first diagnosed with Crohn’s—a chronic inflammatory disease of the intestines—when I was 16 and had managed it for years, but in September 2015 I had to have major bowel surgery followed by a second operation in April 2016. Because of the illness, my weight had gone down to 39 kilos before the first operation. I was, quite literally, skin on bone. Not only did I see my weight diminish but my confidence and self-belief, too. I lost my energy, I couldn’t walk … When you look in the mirror your mind starts to tell you you’re worthless and disgusting… It’s terrible. When you’re sick, it’s really hard to stay positive but my driving force was ‘This is not going to defeat me’. Every single day, I thought; ‘What can I do to keep going until I get out of this?’ I had to learn to slowly rebuild my body and gain weight in a natural, healthy way, but I also had to begin rebuilding my mind. I connected with a really amazing company called Belief Reset, which creates neuro-subliminal audio recordings that I listen to daily—first thing in the morning or just before bed. The tracks contain affirmations spoken in the present tense (for me, it’s things like ‘I am confident’) that only your subconscious can hear. It sounds bizarre but over time you really do feel yourself changing! I still use them regularly and would highly recommend it. Another thing that helped me feel empowered was doing my homework about what I was going through. If you’re experiencing a health challenge, be proactive and do your research. Also know there are people out there in the world who’ve been through similar experiences, so go online and seek them out. Perhaps they can help. My health ordeal showed me I never want to have regrets in life. I have a career in social media but I’m
SURROUND YOURSELF WITH THE RIGHT PEOPLE A SUPPORT TEAM IS VITAL
From camel milk to cricket flour (yes, really!) introducing nine of the most fascinating food movements making waves in cafés, supermarkets—and Instagram feeds—right now By Kate Barracosa
Once the sole domain of bodybuilders, today, every gym from Sydney to Darwin sells protein shakes to help shorten recovery time and add muscle. But, over the past few years, a new breed of beverages has been designed to provide almost a whole day’s worth of nutrition in one glass. Soylent and Huel are two making headline news, and they’re not just targeted at muscle men. Soylent, which contains 25% RDI of every macro and micronutrient on the Australian Dietary guideline list, has a mission: “to expand access to quality nutrition through food system innovation”. You simply add water to the powdered formulas which, depending on the brand, can contain ingredients such as soy protein, algal oil, oats or flaxseeds. Are people buying it? Sure are. Soylent made $10 million last year and sales are still growing. Chalk another one up to food science!
Tried kombucha? Well, there’s a new fizzy drink in town purported to have similar health advantages—switchel. Also known as swizzle, it’s a cinch to make at home. How? Combine ginger, maple syrup, water and—this is where the real benefits of the drink come in—apple cider vinegar. ACV has been linked to more stable blood sugar levels (plus other health claims still being investigated, like whether it assists your body to better absorb calcium), which can help hold off hankerings for less nutritious food between meals. Chef and nutritionist Teresa Cutter (aka The Healthy Chef ) prefers to skip the syrup when making this drink. Her verdict? “It doesn’t have probotics like kombucha, but it’s simple to make, is great for supporting digestion, getting rid of bloating and helping with regularity.” Sign us up!
BREAKTHROUGH NUTRITION KNOW-HOW HEALTH
We can’t get enough of milk alternatives, and they’ve come a long, long way from soy. Recent stats reveal dairy milk sales grew by 2% last year, while almond milk tripled and rice milk sales were up 6% since 2014. The definition of milk has certainly been stretched as we’ve sought new cowfree options. Camel milk has a growing following, but many of the reported health benefits are yet to be proven. Some of us are going ga-ga for “Golden milk”—think warmed nut milk with turmeric root, purported to have anti-inflammatory properties; and pea milk, made from yellow peas, boasts a solid protein content. Even regular cow’s milk has undergone a makeover. Full fat and skim are no longer the only choices. Sales of lactose-free milk are actually up, and we’re buying high-protein too. Recently available (and approved by the NSW Food Authority) is “raw” milk processed via coldpressing rather than heat pasteurisation. Unlike actual raw milk straight from the cow, this one’s been treated to remove bacteria, just in a different way to most dairy. Milk moustaches are definitely a lot more complicated than they used to be! DECEMBER/JANUARY 2017 PREVENTION
XXXXX XXXXX NUTRITION KNOW-HOW
Meat and insect bars
For the past few years, you’d be hard-pressed to find a healthy snack bar that didn’t enlist whey powder to boost its protein content. The next step in cramming more protein into your day? Enjoying meat in place of a chocolate bar! Not quite as tough as jerky, nor as sweet as the cacao protein bars we’ve come to love, these bars are often mixed with herbs and dried fruit. According to research by Hershey’s, the popularity of meat snacks grew by 10% between 2010 and 2014 in the States, so expect to see the bars arrive here, too. Meanwhile, insect bars (flavoured, natch) are made with cricket flour and also making waves. Bugs have been on the menu around the world for centuries, but we’re now starting to embrace them in snack form. Bored with bars? The ediblebugshop.com.au stocks insect trail mix and spicy roasted crickets. They’re said to be a sustainable protein source (with some cricket flours containing up to 68% protein), but read the label to ensure added sugars aren’t sneaking in, and steer clear if you’re allergic to shellfish. Got it!
First, it was subbing in olive oil for butter in chocolate cake. Then, any foodie worth their salt (or sugar) learned how to whip up a raw dessert—we’re talking “caramel slice” made with crushed almond crust, a filling of pulverised dates and a cacao and coconut oil topping. Now, vegan goods sit side-by-side with traditional treats in scores of bakeries. And the animal-friendly substitutions used to make these moreish bites are clever indeed. Feel like a slice of cheesecake? Sub in soaked and blended cashews for the cream cheese filling. Making muffins? Instead of eggs, use a “flax egg” made from one part flaxmeal with 2.5 parts water, whisked, to add structure to your batter. One especially interesting innovation is aquafaba—the drained liquid from canned chickpeas. It’s used to replace egg white and is ideal for making meringues. Simply whisk the strained liquid with 1/2 cup sugar until it forms stiff peaks, then bake in a low oven for 11/2 hours. This egg alternative also taps into the food waste reduction movement—and when you consider the Foodwise campaign estimates we throw out up to 20% of the food we purchase, it makes good sense to use as much of a product as possible. And trust us, these healthy treats still taste sensational.
New wave vegie chips Kale chips are so last year. No longer just Sunday roast staples, Brussels sprouts, broccoli, parsnips, beetroots and carrots are being whittled down and crisped up into chips (and though they’re not strictly a vegetable, seaweed chips are also on the market). Are these greenified packets better than regular potato chips? Not necessarily, says nutritionist and author Kathleen Alleaume. They can still clock up a similar kilojoule and saturated fat count to regular chips depending on how they’re made (especially if they’ve been fried in loads of oil), so she advises making your own. Cutter suggests drizzling thinly-sliced vegies with extra virgin olive oil and good-quality sea salt before baking. Leafy greens crunch up in a slow, low oven (about 160°C for 10-20 minutes), while broccoli and cauliflower turn out best when baked at around 200°C for 30 minutes. Be sure to check them regularly—no-one likes a charred chippie!
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Brown sugar’s not the only perfect porridge topper! If you struggle to eat enough vegies during the day (and 93% of us do), zoats could be the solution. All you need to do? Stir grated or spiralised zucchini (be sure to leave the skin on) through your bowl of oats. Simple! We love zucchini because it’s rich in heart-friendly potassium and dietary fibre, but adding any form of vege to your breakfast is a fast, easy way to boost vitamin, mineral and antioxidant intake before you’ve even downed a morning coffee. Mashed roasted pumpkin or a combo of grated carrots and sultanas are just as good for you— although ‘coats’ isn’t quite as catchy a name! Don’t panic about the taste of your porridge changing too drastically, either. According to Cutter, using vegies with a neutral flavour means zoats go well with just about anything. Just add a squirt of honey for a hit of added sweetness.
There’s a new way to enjoy Caesar salad minus the meat...now we just need a fish-free anchovy! Ever since evidence suggested that processed meats are potentially carcenogenic and not great for heart health (due to high sodium and cholesterol levels), clever kitchen wizards have been looking for ways to replicate the texture and smoky taste of this fry-up staple with plants and marinades. What they’ve created so far? “Bacon” bits made from coconut, eggplant or carrot. “This is a great way to incorporate more veg and eat less saturated fat,” says Alleaume. When it comes to pre-made versions, check the label for added salt and sugar as you would with any packaged food. Or, make your own by brushing thin slices of eggplant with extra virgin olive oil and tamari, then frying lightly in a pan. The occasional rasher has its place, but these new vegan options are definitely worth a try.
MATCHA, BUN-FREE BURGERS... AND MORE MATCHA SNACKS It’s long been an antioxidant hero in Japan, but brewing a cup isn’t the only way to enjoy this green tea. Companies are now mixing it into doughnuts, cookies and croissants. Of course you can still enjoy it as a cuppa. We love Pukka’s Mint Matcha Green Tea.
HOT HYBRID FRUITS The cucamelon is big in Mexico but recently exploded on the net for one reason: it’s so cute! The watermelon cucumber hybrid aka Mexican sour, tastes like a lime-soaked cucumber. You can’t buy them in Oz, but can get the seeds at garden centres. Also, big on Instagram: subbing burger buns with an avo sliced in half. No, not joking!
DECONSTRUCTED SPRING ROLLS First there was burrito bowls: all the filling sans the tortilla. Now, spring roll bowls are the next new thing. Think silky noodles, crunchy, colourful veg, and a zingy dressing without the deep fried case. Healthiest lunch ever, coming right up!
BREAKTHROUGH NUTRITION KNOW-HOW HEALTH
PHOTOGRAPHY: EDWARD URRUTIA. STYLING: MELISSA MYLCHREEST
Thought you were outside the box ordering your latte with almond milk? Think again. So far, 2016 has been the year of bizarre coffee experiments (hello, Matcha Mylkbar in Melbourne). Caffeine lovers have been equally split between delighted and outraged. Think deconstructed coffee, where the milk, water and coffee are served separately (test tube optional). Then there’s the blue algae latte, made with powdered seaweed and sweetened with coconut milk and ginger. Right… Or rainbow coffee—lattes (sans the coffee) boasting a swirl of turmeric, beetroot and matcha. While these creations look amazing, they’re not cheap (some are $8 a pop!) and whether they’re any healthier than a cappuccino is debatable. “When choosing a new or quirky drink there should be no added sugars, creamers, flavourings or syrups, which can make the entire drink unhealthy,” says Cutter. Our opinion? These drinks sound fun, but until the nutritional value is official, we’ll take a long black.
DECEMBER/JANUARY 2017 PREVENTION
The cure for
sexless marriage 92
Fact: Itâ€™s one of the most-Googled search terms. Ring true for you? Then this simple plan from sex therapists will help boost your relationship bond By Elizabeth Kuster
DECEMBER/JANUARY 2017 PREVENTION
ove and marriage may go together like a horse and carriage, but sex and marriage? That’s a different story, according to the latest research. Data scientist Seth Stephens-Davidowitz discovered last year that “sexless marriage” is one of the most-Googled phrases when it comes to marriage gripes. In 2014, the second Australian Study of Health and Relationships revealed 14.6% of couples hadn’t had sex in a month, while a survey commissioned by the Austin Institute for the Study of Family and Culture, US, found 12% of partners hadn’t had sex in the previous three months. Even more revealing? Another eye-opening poll discovered that, on average, 20% of spouses admit to not slipping between the sheets in the past year. These findings come as no surprise to experts. “Sexless relationships are the number one issue I deal with, particularly in couples over 40,” reveals Ian Kerner, a New York-based sex therapist. “That’s because our sexuality naturally evolves in response to the health, hormonal and lifestyle changes we experience as we age.” While this transition may be normal, it leaves many people wondering whether their sex life—and their marriage—is in trouble. Here, therapists, ob-gyns and researchers explain what a sexless marriage really is, why desire ebbs and flows, and what the two of you can do to regain physical intimacy. Ready? Then let’s get started.
WHAT IS “SEXLESS” ANYWAY?
The answer isn’t so simple. Some experts say couples who have sex nine times or fewer each year are sexless. Others argue that no outsider can deem a marriage sexless, since preferences in frequency are completely personal. “For me, it has less to do with numbers and more with a spouse’s perception of those numbers,” explains Kerner. “A couple may still find each other attractive and want to have sex, but life keeps getting in the way so they’re just in a dry spell. But in a sexless [marriage], there’s a real rift between you and your partner. You feel a million miles apart.” Cathy*, 51, knows that feeling all too well: she’s been in a sexless marriage for 14 years. “It’s less lonely to be alone than to lie next to a person who supposedly loves you but doesn’t want you to touch him,” she says. “Over the years, the gap between you becomes a canyon you can’t cross.” Another reason the numbers don’t always mean much? For some couples, “nine times or fewer” may not be a bad thing. “There are people who only have sex once a year on their anniversary, and they’re totally satisfied with that,” confirms Justin Lehmiller, sex educator at Harvard University. When it comes to intimacy, it’s very personal.
“I’ve been in a sexless marriage for years. And I’m okay with it.” My husband and I are just about to celebrate our 17th wedding anniversary, and we haven’t had sex in nine months. Even when I first met David, we didn’t have the fiery kind of passion I’d had with previous partners. But, frankly, that’s what attracted me to him. The other guys I’d dated were rock star/poet/ alcoholic nightmares, and things always ended badly. It was nice to be with one of those guys who goes to work, goes to the gym, and comes home—someone I could trust and depend on. We did have sex, but it wasn’t the tear-your-clothesoff kind. I was okay with that because I valued the emotional connection. When we got married, we were doing it at least once a month, sometimes more. Then, after our first child was born, the dry spells got longer and longer.
We’ve gone a year. I had gained 24 kilos and had a C-section, and Dave was travelling three weeks out of the month. I was very much focused on our baby, so I didn’t miss out on closeness, and eventually over time the lack of physical intimacy became the new normal. Does our relationship suffer for the lack of sex? It depends on how you define ‘relationship’. Our partnership is strong. Our love for our children is strong. We have a good division of labour that fluctuates, but we always work together to get stuff done. Dave left his job some months ago, and we’ve been going to the movies on Friday afternoons, and that makes me feel closer to him. But then, I’ve never not felt close to him— even though the closeness doesn’t lead to us hopping in the sack. In fact, I’m not even interested in having sex with Dave. I’m not sexually attracted to him. He doesn’t spark my pheromones. He’s my children’s father and their soccer coach. The way I see it, you meet someone when you’re young and slowly over the years you both change, and that in turn changes the relationship—but not necessarily in a bad way. Things are good. Dave and I have a rhythm, even if our rhythm doesn’t involve sex. Nora*, 45
IT WAS ASSUMED THAT MEN NEED MORE SEX AND WOMEN WANT LESS, BUT NOT NECESSARILY
If the whole concept of “sexless” is too vague, there’s another term that may be more useful when evaluating physical connection: sexual desire discrepancy (SDD). Simply put, it means one partner doesn’t want to have sex as often as the other—and the larger the discrepancy, the more likely it is that one spouse will be unhappy. Many people, including experts, used to blame SDD on inherent differences in male and female libidos: it was assumed men need more sex and women want less. But research hasn’t borne that out, says Kristen Mark, director of the Sexual Health Promotion Lab at the University of Kentucky. “Our studies found that men and women are equally likely to have lower sexual desire,” she explains. Same-sex couples can also experience SDD. But beliefs in this sexual stereotype persist and can take a major emotional toll on a relationship. “For years, I thought I was a freak because I wanted sex more than my husband did,” admits Cathy. “I was raised to believe that all guys want is sex, so I started to wonder, ‘What’s wrong with me?’ I’d wear sexy outfits for my husband and get no response from him at all. Nothing I tried worked, so I started to blame myself. The damage it does to your self-esteem is almost impossible to describe.”
THE COMPARISON TRAP, UNPACKED
Another challenge? The assumption that other people’s sex lives are better than our own. We also compare our current situation to the sex we used to have. “When people reflect on their sex lives, they usually remember peak experiences when sex was spontaneous and new,” says Kerner. “But it isn’t fair to compare your current sex life to the one you had when you and your partner were
DECEMBER/JANUARY 2017 PREVENTION
IF KIDS OR STRESS HAVE DRIVEN A WEDGE BETWEEN YOU, STEP ONE IS TO TALK WITHOUT BLAME infatuated with each other.” If you’re stuck in the comparison trap, it may help to view your current sex life from a qualityversus-quantity perspective. “There are plenty of couples who go through the motions and have ‘duty sex’,” explains Debby Herbenick, director of the Indiana University Center for Sexual Health Promotion. “They may have frequent sex, but they don’t enjoy it.” And that doesn’t make their relationship better than a sexless couple’s union. If you only make love eight times a year but it’s always intimate and satisfying, that might be preferable to emotionally-distant sex every week.
WHEN DESIRE GOES MIA
It’s not unusual for even the most sexually in-sync couples to experience SDD. Over time, libido can dip for physical, mental or emotional reasons. “There’s a lot going on as we age,” says Lehmiller. “You can end up with a perfect storm of factors that might undermine you or your partner’s interest in sex.” Here, seven of the common culprits putting the brakes on passion: Health issues Back pain, arthritis and depression can make sex challenging, according to Mary Jane Minkin, a clinical professor of obstetrics, gynaecology and reproductive sciences at the Yale School of Medicine. “It can be the disease itself that limits sexual activity or the medication required to treat it.” Men have a unique libido-lowering concern to deal with, too: erectile dysfunction that can put a serious dampener on relationships. “Some men may talk themselves out of desire if they’re worried they can’t perform,” confirms Herbenick.
Weight gain Put on extra kilos? You may not have as much
energy for sex or feel self-conscious about your shape. If your partner is the one who gained, that could have an impact too. Committing to get fit will help, both physically and mentally. Tiredness Fatigue is a symptom of many health conditions— and life in general. But spending more time in bed (asleep) could help your libido. “Sleep is extremely important for your sexual health because it’s related to both sexual function and your desire for sex,” says Lehmiller. So hit the hay early tonight. Too much stress Constant tension can make it hard to focus on sex and may even trigger hormonal changes that diminish libido. “When you’re stressed, the fight-or-flight response encoded in our bodies is mediated through the same tissues that mediate sexual responsiveness, dampening desire and telling your body you should be paying attention to something other than sex,” says holistic gynaecologist Eden Fromberg. Boredom This is a big issue in sexless marriages, according to Minkin. “Couples who have been together 10 or 15 years may not do new things. They don’t experiment with life in general.” Anger or resentment Emotional baggage—whether it’s in the form of old grudges, lingering hostility, jealousy or blame— can do a number on your libido. “Some people get upset at their spouse for very big things, like cheating and lying,” says Herbenick. “For others, it’s because ‘He treats me like a maid’.” Medication Commonly prescribed drugs can also have an impact on your sex life. Everything from antihistamines (they may dry up sinuses, but can also sap the moisture from other membranes) to blood pressure pills and pain meds—which can numb a range of sensations, including desire. Think it could be the cause? Chat to your GP before making any changes.
REIGNITE YOUR SEX LIFE
Feel more like roommates than lovers? Here’s how to discover your spark again.
GO BACK TO THE START Sure,
it won’t be the easiest conversation you’ve ever had, but it’s vital to discuss the causes—without blame. “It’s important not to put the burden on the partner who has lower desire,” says Mark. “Couples have to meet in the middle.” If a health issue is the culprit, see your doctor. Couples counselling or even sex therapy can also help a lot.
FLIP YOUR SCRIPT Sometimes
a change in perspective can make a difference. “If your partner says, ‘I’m horny and I need sex’, you might think ‘Ugh. He just wants to get off. That doesn’t
make me feel wanted’,” says Herbenick. “But what if you changed that to ‘He finds me really hot’ or ‘He really loves me’?” Try it and see.
PENCIL SEX 3 IN AT LEAST ONCE A WEEK
Diaries out! “It sounds unromantic, but when couples schedule sex, they’re prepared,” says Lehmiller. “They know it’s going to happen. They can shut off work and other stresses earlier in the evening so they’re ready and relaxed.” Bonus: advanced scheduling can help build anticipation and even act as foreplay.
4 JUST DO IT
One advantage women have over men is they can choose to have sex even when they’re not really in
the mood. That doesn’t sound like a positive but doing so may boost your desire, says Minkin. “If a woman’s attitude is ‘I’m going to start having sex with my husband because that’s going to increase our intimacy and improve our relationship’, that increased sexual contact can actually trigger her libido,” she explains.
YOUR 5 SHARE FANTASIES
If you feel shy about giving your partner the details, Kerner recommends telling him you had a dream about him. “Say, ‘I had the sexiest daydream about you at work today. I don’t know what was going on in my unconscious, but wow, we were...’ and then fill in the blank with something a little surprising.” Simple.
YOUR 6 TWEAK SEXUAL ROUTINE
Even small changes can turn up the heat. “You don’t have to put on a production,” says sex therapist Christine Milrod. “Something as minor as a foot rub can make a difference.” Take inspiration wherever you find it. “My friend discovered that sex scenes in the TV show Scandal got her interested in her husband again,” says Mark.
YOUR 7LEARN TURN-ONS
They may have changed over the years. Milrod suggests that each spouse make a list in private with three headings—What I find sexually exciting, What I might find exciting and What I absolutely refuse to try—then compare lists to identify activities you’re both willing to explore.
8 REDEFINE SEX
PHOTOGRAPHY: GETTY IMAGES, STOCKSY. *NAMES HAVE BEEN CHANGED
It doesn’t have to be vaginal or end in orgasm. And don’t discount the value of cuddling. Even intimate acts that don’t include touching—reading out loud, enjoying a dinner together—can help you gradually get back in sync.
9 DON’T GIVE UP
“If you’ve been married for a long time you might think sex is a no-brainer,” reveals Milrod. “But it’s actually the opposite. The longer you’re with your partner, the more effort it takes. So don’t get discouraged.” It’s all about persistence, support and communication—in and out of the bedroom. Now, that’s a recipe for relationship success.
DECEMBER/JANAURY 2017 PREVENTION
Nutrition newsflash: A whole new set of superstars is pushing kale and quinoa aside. Meet the obscure health-boosters your body and tastebuds will love By The Editors of Prevention Photography Jason Varney
Memory maker Eating these mighty red orbs year-round can improve brain activity and memory.
Energy enhancer Each big, buttery Brazil nut delivers a daily dose of selenium, key for optimal thyroid and energy function.
DECEMBER/JANUARY 2017 PREVENTION
Best for fighting Alzheimer’s
Just three reasons we love them? Whole cranberries are a potent source of antioxidants that boost blood flow to the brain and improve neuron signalling, which strengthens memory. They’ve also been shown to help slash heart attack and stroke risk by lowering blood pressure and preventing platelet build-up that contributes to clots. Plus, cranberries may even ward off gum disease—by inhibiting plaque accumulation on teeth and gums! Now that’s something to smile about. Get the benefits: Go easy on the dried variety and opt for frozen instead (they’re hard to locate fresh in Australia). Add to smoothies, muesli and grain salads, or make a better-for-you cranberry sauce by cooking the berries with oranges or apples instead of sugar.
Best for boosting energy and revving metabolism
Fact: These health-boosting nuts are the richest food source of selenium. Amazingly, just one has more than 100% of your daily value for the mineral, key for healthy thyroid function because it helps convert T4 (inactive thyroid hormone) to T3 (active thyroid hormone). The reason that matters? Low T3 can lead to waning energy and slowed metabolism. Brazil nuts are also anti-inflammatory and may help lower LDL (“bad”) cholesterol and up the good kind. Get the benefits: Stick to no more than one serving— that’s four to eight nuts—per week to avoid overdoing it on selenium. Try munching a Brazil nut daily like a supplement, or chop a few up and use as a coating for meat or in pesto with herbs and olive oil. Delicious!
Best for dialing down breast cancer risk
Don’t push this garnish to the side of your plate— both flat-leaf and curly parsley are rich in two cancer-fighting antioxidants, apigenin and luteolin. According to some research, apigenin in particular may help prevent and slow breast cancer growth, while plant hormones in parsley are thought to restrict the growth of breast cancer cells. This leafy green packs more vitamin K, zinc and folate than kale and has been shown to ease bloating. Get the benefits: Choose fresh over the dried kind for more antioxidants, and use it like any other leafy green; in salads, smoothies, eggs and grain dishes.
Cancer fighter This leafy green’s powerful antioxidants may help slow the growth of cancer cells. Powerful stuff.
Best for easing depression symptoms
This tangy fermented drink packs twice the probiotics of Greek yoghurt, offering a bounty of good-for-you bacteria. That’s especially sweet news, because there’s a growing body of research that suggests the right balance of gut bugs can ease depression symptoms, plus social anxiety. Drinking kefir daily for six months has also been shown to improve bone density, reduce inflammation, lower cholesterol, treat ulcers and enhance immune system response—a definite multitasker! Suffer from bloating when you eat dairy? Then kefir could be your new best friend: most are 99% lactose-free, so those with mild lactose intolerance can usually handle it. Get the benefits: Kefir comes in a variety of fruity flavours, but stick to plain to avoid added sugar. Think of the drink as the perfect portable snack—no spoon necessary—with nearly as much protein per 200g as an egg, similar calcium to milk, no added sugar and as many probiotics as some supplements. Impressive.
Happiness helper The probiotics in this fermented milk drink are thought to reduce anxiety. That’s sweet.
Best for healthy skin
There’s a reason this low-kilojoule vegetable is a perennial spa favourite: its nutrients can actually help smooth skin by helping to hose down inflammation and irritation. Rich in electrolytes and 95% water, cucumbers keep skin hydrated and plump while helping to reduce the appearance of wrinkles and prevent skin cracking that can lead to blemishes, dermatologists say. Cucumber skin contains silica, a trace mineral that studies suggest can boost collagen and keep skin firm. Amazing but true: one cuke provides more than 40% of your recommended daily intake of vitamin K, a fatsoluble nutrient associated with improved bone density. Get the benefits: The peel contains most of this clever vegie’s nutrients, so aim to buy from small, local growers unlikely to coat their produce with wax. They’re a great ingredient in more than just salads: top slices with tuna or chicken salad for a grain-free lunch or infuse water with cucumber to make your own ultra-hydrating drink.
Best for promoting fat loss
These overlooked green legumes are one of the few foods that contain the fat-burning trifecta: protein, fibre and resistant starch. Score! Protein and fibre stabilise blood sugar and fill you up; while resistant starch lowers blood sugar levels and passes through the body largely undigested, causing you to absorb fewer kilojoules from food. Mung bean extract has also been studied as a way to suppress cervical cancer cells, with promising results. Get the benefits: You can boil dried mung beans just like any other bean, except faster: you don’t need to soak first, and they cook in 45 minutes. Use raw mung beans in soup, add cooked beans to salads, or puree with extra virgin olive oil and spices then serve as a dip for vegies.
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Fennel Bone builder The nutrients in this power bulb fight osteoporosis.
Best for bone and joint health
From bulb to seed, every part of this vegie is edible and packed with bone-building calcium, magnesium, phosphorus and vitamin K. It also boasts vitamin C, zinc and iron (which boost collagen, a key component of healthy joints). Fennel is also a natural source of oestrogen, which may help prevent postmenopausal osteoporosis. In one study, fennel seed was linked to suppressed bone breakdown and better bone strength in older women. So eat up and add some weight-bearing exercise to your routine for an even stronger skeleton. Get the benefits: With a spicy-sweet flavour that tastes like a mix of celery, leek and liquorice (better for you than a pack of Darrell Lea twists!), fennel is perfect paired with citrus in salads and slaws. Roast it with root vegies or sub it for potatoes in healthy mashed sides.
Best for reducing inflammation
By weight, these unopened flower buds have more inflammation-dousing quercetin than any other plant. What’s so great about quercetin? Studies show it can lower blood pressure and reduce arthritis-related pain. Prone to seasonal allergies or asthma? Quercetin can also act like an antihistamine, which may help relieve symptoms like coughing, watery eyes and runny nose. The buds also contain the antioxidant rutin, which may ease swelling, aches and pain from varicose veins. Get the benefits: While most capers are packed in vinegar brine, it’s worth hunting down a jar of saltpacked ones—they have a fresher flavour and aroma and maintain their firmness. They’re high in sodium, though, so soak for at least 15 minutes and rinse well before eating. They’re a great way to add flavour to nearly any savoury dish—from salads and pastas to sauces and dressings—without all the sugar. Win!
Best for cutting cholesterol
Weird name. Amazing benefits. This hearty, gluten-free grain has more soluble fibre than quinoa and is a rich source of plant sterols, which, along with fibre, can help prevent cholesterol absorption and lower LDL. While research has found eating two serves daily of any whole grain can help reduce the risk of diabetes, sorghum and sorghum-based products may be particularly beneficial to your blood sugar. The reason? They have a lower glycaemic load than other wheat- or rice-based foods. Get the benefits: Sorghum is sold whole in bags and boxes. You can also use sorghum flour, a less-refined alternative to plain flour, in baking. It has a nutty flavour that works well in dishes that call for rice, barley, quinoa or oats. Pop sorghum kernels on the stove and eat like popcorn, or add them to trail mix. Replacing regular flour with sorghum? Substitute cup for cup while adding 1 tsp cornstarch per cup to bind.
Inflammation ender These tiny, tasty buds nix blood pressure and ease pain.
Cholesterol crusher Plant sterols in this gluten-free grain reduce cholesterol absorption and lower LDL.
Best for dialing down your diabetes risk
Chickpeas may get most of the glory, but split peas pack more protein and fibre per cup than those hummus starters. One cup of cooked split peas contains 65% of your daily fibre, shown to lower cholesterol and blood pressure and prevent obesity. In one study, researchers found that yellow split pea flour helped reduce insulin resistance. Split peas also pack powerful compounds called galacto-oligosaccharides, which feed the healthy gut bacteria your body needs to ward off cravings. Get the benefits: Both yellow and green dried split peas offer great health perks but donâ€™t need soaking. Cook and blend to make a lower-carb hummus, or soak and toast for a low-kilojoule take on roasted nuts. Try cooking until just tender and add to curries or vegie burgers.
The diabetes destroyer With more fibre than many other legumes, split peas can slash blood sugar and other diabetes risk factors. Soup coming right up!
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RENEW YOUR BODY AT
Want to stay strong, energised and pain-free? As personal trainer Katy Bowman discovered, the secret is simpler than you ever imagined
By Katy Bowman
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ost days of the week, before the rest of my family is even out of bed, I meet a friend for a morning walk. We bring our coffee and chat while our bodies slowly wake up. I don’t wear sneakers—just simple, minimal shoes that allow me to feel the ground beneath my feet. My toes and arches respond to the terrain, bending and flexing as we wind our way through town and stretches of wide open field. When I get home, I make breakfast for my two young children, squatting down to grab the dishes I’ve deliberately placed in low cabinets and stretching up for all the ingredients I keep on higher shelves. Later, I’ll duck into our backyard to haul water for the chickens or do a little gardening before sitting cross-legged on the floor to work at my low desk. I answer all my emails, write and do whatever the day calls for, being sure to stretch, change positions and take at least a two-minute walking break every 30 minutes.
I was surprised to discover that the specific movements we do can be as vital as the foods we eat. I call it “nutritious movement” the kind that squishes our cells into action
There was a point in my life when I thought these simple, gentle movements were a total waste of time. All through high school and university, I was an intense exerciser. For at least an hour a day—between all those hours in class or studying at a desk— I either ran, swam, strength-trained or taught some form of aerobics (yes, it was the 90s). While I certainly won the respect of my friends and the title of the “healthiest” family member, I couldn’t escape the nagging truth that I didn’t actually feel healthy. Sure, I was capable of amazing cardiovascular feats, but my body felt, well, old. I had chronic lower-back pain, my hips were achy and tight and I had to wear a knee brace to exercise. Then one day, as I bent down to push an ottoman across my living room, my back totally gave out. I was only 30 years old! The more I worked with my personal training clients, the more I realised that I wasn’t the only “fit” person living in a body that was sounding alarms in the form of aches, pain or illness. Often, despite meeting or exceeding the recommendation of 150 minutes of moderate-intensity activity per week, millions of us
don’t feel as well as we could. I knew I had to do something. But it wasn’t until I did my post-grad degree and studied biomechanics on a cellular level that I had a life-changing realisation: the reason I was in pain was because I’d been thinking of activity too generally and hadn’t been moving in the way my body needed. I’d spent a lifetime believing that as long as I did some form of exercise for at least 30 minutes a day, I’d be healthy. I was surprised to discover that movement is far more nuanced. In fact, the specific movements we feed our bodies can be as vital as the specific foods we eat for better health—and the general feeling of being “too old to move” is fuelled not just by lack of movement but by lack of nutritious movement: the kind that includes all the bends and squishes our cells demand in order to function optimally. In short, my movement diet was the equivalent of eating nothing but apples (the same workout day in and day out) plus chocolate bars (equals all the time I spent sitting). When I applied this new view to my own exercise habits, I finally realised that, like most of us, I was severely movement malnourished. My 60 minutes of exercise a day had felt sufficient until I stacked it up against the other 1,380 minutes I spent commuting, working, lounging, sleeping or doing some other form of sedentary behaviour. It was humbling to admit, but I was nothing more than an active couch potato (or, to use the more scientific term, actively sedentary). And when I did move, I wasn’t moving enough different parts. Human movement diets weren’t always so limited. Before the age of convenience, a wide variety of movements were necessary for sustaining life. Finding, capturing and collecting food and water required all-day effort that used every muscle and joint in a multitude of different ways. Today, a moment on the phone can secure food, delivered right to our door, and instead of squatting to rest from a day of hunting and foraging, we flop onto our lounge after hours of sitting at a desk. The more I compared my “active couch potato” life with the life of a hunter-gatherer, the more I became aware that convenience was slowly debilitating me. I decided if I was going to feel better, I needed to nourish my body throughout the day—not with a single workout “meal” but with the whole-body movements that used to be key for our survival but have gone missing from our modern environments. These include squatting, walking (both short and long distances, in minimal footwear and over varying terrain), getting up and down from the ground, climbing and carrying. Done regularly, these movements act like oil to our Tin Man bodies, strengthening and remobilising the hands, wrists, elbows, shoulders, core, spine, hips, knees, ankles and feet. To function optimally, we need them just as much as we need protein, carbs and healthy fats. As a result, I began to think of these movements as movement macronutrients. I decided to incorporate the squat first—but found I couldn’t do one. A lack of full knee and hip use had left me with sore knees, tight hips and stiff calves that wouldn’t allow it! Likewise, when I wanted to hang from the monkey bars at the park, I kept falling off. And my arms, with their ninja-like keyboard skills, couldn’t carry two bags of groceries the kilometre home from the store without tiring. I quickly realised that to give my body (and my clients’ bodies) the
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macronutrients they needed, I had to break large movements into smaller ones to mobilise and strengthen certain weak areas. To do this, I developed corrective exercises I refer to as movement micronutrients— components of a macro-move that are easier to swallow, like taking a few vitamins versus consuming an entire meal. Why that’s important? Doing these simple stretches and strength builders addressed those body parts that, in our culture, are most likely to be cellularly sedentary: those tight hamstring and calf muscles, adapted to shorter lengths as a result of sitting and wearing heeled shoes; hips that don’t extend fully and therefore limit how much the gluteus muscles work when we walk; feet, stiff from years of wearing shoes; and shoulders, immobile and achy from having to do almost nothing. Within a couple of months, I began noticing positive changes in my body. Soon, I reintroduced the macro-moves and found I was able to squat deeper without knee pain. With more work, I was able to cross the monkey bars, first once and then back and forth multiple times. I administered these daily movement multivitamins to clients and saw again and again the positive impact they made on people’s bodies and their quality of life. Eventually, the entire way I viewed activity changed. I no longer saw exercise and movement as identical, and I started
encouraging my clients and then thousands of others through my Nutritious Movement website and blog (nutritiousmovement.com) to do the same. While very few of us have the luxury or the desire to devote a large part of our day to exercise (because really, who has the time?), we are capable of moving and repositioning our bodies in small but powerful ways 100% of our waking hours. Breaking the sedentary habit isn’t easy, but when I started thinking of “convenience” as “takes less movement,” I began choosing the less convenient path—sometimes literally, walking on the bumpy, unpaved path instead of the smooth concrete— more often. The more I did it, the more I understood that the “convenient” option is not more convenient for my health. As a result, my physical activity became much more nutrient-rich, and to be honest, I began to feel better than I had in decades. Over the years, my commitment to this new movement-based lifestyle has deepened. As my family responsibilities increased and life became busier, I had to find ways to make nutritious movement an even more integral part of my day. At first, I made simple changes, like reorganising my cabinets to force myself to reach and bend for the items I used most often or walking instead of driving to the supermarket to grab a few items. I swapped high-intensity workouts for one long walk in the
PHOTOGRAPHY: JOSE XXXXX MANDANO, GETTY IMAGES
As life got busier I found ways to make nutritious movement an integral part of my day. These daily movement multivitamins left my body feeling happier, younger and stronger than I did at 30
MAKE YOUR WALK MORE “NUTRITIOUS”
morning and shorter walking breaks throughout the day, and I made the switch from stiff, heeled footwear to shoes with minimal soles that allowed the muscles in my feet to move more. Just as clean eaters’ tastebuds change when they finally ditch junk food, I no longer had a tolerance for my formerly sedentary habits, and I continued to seek out more ways to add movement to my day. I got my family involved, too. We donated our old, much-loved lounge and replaced it with low cushions and bolsters to encourage us to get up from and down to the floor more often. We did away with chairs and even sawed the legs off of our dining room set so that we could enjoy our meals sitting cross-legged (don’t knock it till you’ve tried it). I also added a river-rock entryway to our foyer so that every time I walked through the door my feet and ankles would be challenged by varying terrain. Each change added more movement back into our lives and left my body feeling happier, younger and stronger than it had been the year before. I feel great. Today, except for a few items, our home is almost completely furniture-free. We sit on the floor whenever we can to keep our hips and knees flexible, and we have indoor and outdoor monkey bars to boost our upper-body strength. Our living space may appear unusual, but there’s no denying the healthful side effects. They’ve allowed me, at age 40, to inhabit a body that really does look and feel better than ever. Without ever stepping foot inside a gym.
WALKING IS ONE OF THE EASIEST WAYS TO NOURISH YOUR BODY, BUT ALWAYS FOLLOWING THE SAME PATH AND WEARING STIFF SHOES CAN PREVENT YOUR CELLS GETTING THE MOVEMENT THEY NEED. THESE SIMPLE TRICKS CAN TURN AN AVERAGE WALK INTO A SUPER STROLL. READY?
HILLS AND SLOPES CHALLENGE YOUR ANKLES AND CALVES, REQUIRING JOINTS AND MUSCLES TO MOVE IN A WAY ULTRA-FLAT FOOTPATHS DON’T. INCREASING THE MOBILITY AND POWER OF YOUR LEGS WILL STRENGTHEN YOUR ENTIRE BODY AND ALSO IMPROVE BALANCE.
WHETHER IT’S A TRAIL COVERED WITH TREE ROOTS OR A SANDY BEACH, UNEVEN AND VARIED SURFACES CHALLENGE AND STRENGTHEN THE JOINTS, BONES AND LIGAMENTS IN YOUR FEET AND ANKLES THAT TYPICALLY GO UNUSED. BONUS POINTS FOR MINIMAL FOOTWEAR OR EVEN GOING BAREFOOT.
NEED TO CATCH YOUR BREATH OR WANT TO ENJOY THE SCENERY? STOP AND SQUAT. IT’S ONE OF THE BEST WAYS TO HELP BOOST STRENGTH AND MOBILITY IN YOUR HIPS, KNEES AND CALVES. SOUNDS GOOD!
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MEDITATE TO LOSE WEIGHT
It’s the other daily practice that could transform your body for the better
s Katy Bowman just revealed, nourishing movement is crucial to maintaining good health —and your happy weight. But there’s another “m” word that can be just as life-changing: meditation. How? It’s all about changing the way you view yourself and taking the time to identify what’s holding you back and why: self-esteem, sugar cravings or simply unhelpful patterns it’s now time to let go of. “When you focus on developing a meditation practice, you’ll find it’s much easier to embrace other unhealthy habits and loosen the grip of unhealthy ones,” writes yoga expert Tiffany Cruikshank in her recent book Meditate Your Weight: A 21-Day Retreat to Optimise Your Metabolism and Feel
Great (Harmony Books). Meditation has helped Tiffany’s (often already healthy) clients shift weight and feel better. Without making any other changes to her lifestyle, one woman lost 7kg in four months by making time to meditate, while another managed to ditch her soft drink addiction by simply meditating for five minutes each day. “As meditation helps you identify what’s held you back, you can begin to understand the connection between self-defeating patterns. You develop a compassion for yourself,” explains Cruikshank. “Once you’ve reached this peaceful place, your body can reveal its instinct for health—often enabling natural, effortless weight loss.” And all it takes? Just a few minutes of Zen every day. Here’s how to get started.
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3 SCIENCE-BACKED WAYS MEDITATION HELPS SHIFT KILOS Sure, we still have to nourish ourselves with healthy food and exercise, but this ancient practice can be a powerful supplement for long-term weight loss.
EXCERPT ADAPTED FROM MEDITATE YOUR WEIGHT COPYRIGHT © 2016 BY TIFFANY CRUIKSHANK. PUBLISHED BY HARMONY BOOKS, AN IMPRINT OF THE CROWN PUBLISHING GROUP, A DIVISION OF PENGUIN RANDOM HOUSE LLC.
You’re less likely to stress eat Really! A study by researchers at the University of California found the more a group of stressed-out, overweight women meditated, the greater the decreases in their anxiety, chronic stress and belly fat—without any diet changes. Another study in the journal Appetite found that even among women with the largest stress hormone response, those who undertook a brief meditation course reported having less frequent reward-based stress eating and binge eating and lost more weight than women who hadn’t taken the class.
You’re more in tune with hunger cues Multiple studies have found that meditation helps improve our awareness of internal hunger and satiety signals, as well as our ability to regulate what and how much we eat. This helps you to naturally start to eat when you’re hungry and stop when you’re full. A powerful prescription. You’ll fall asleep faster Melatonin, a hormone that helps us fall and stay asleep, increases with meditation. In fact, one study revealed that nighttime melatonin levels were almost five times higher in people who meditate, compared to those who didn’t. Why it matters: when you get more restorative sleep, every aspect of your weight loss management, from making healthier food choices to having the energy to exercise, becomes easier. Yet another reason to tap into the calm you crave.
Start now! Your fiveminute meditation This simple practice will help you cultivate a deeper sense of awareness so you can start to feed your body what it truly needs— whether that’s food, fun, connection or compassion. Set your phone’s timer for five minutes (yes, it can be an asset when quieting your mind!). Begin by paying attention to your breath for a minute or two. Then start to notice what you need right now, in this moment. Observe whether you’re hungry, craving sleep, movement or love. Tap into the cravings and the feelings around them, and notice the sensations these thoughts create in your body. When the timer goes off, take a minute to focus on your breath again. When you’re ready, open your eyes and ask yourself: what is my body asking for? Continue asking that question through the day. It’s about listening to your body and nurturing it.
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SMOOTHIES, REINVENTED! YOUR 10-DAY SMOOTHIE KICKSTART PLAN
Lose weight, gain energy and feel amazing! This deliciously easy plan from smoothie converts Jen Hansard and Jadah Sellner has got you covered Photography Lindsey Johnson
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o before we get started, the big question is: why make green smoothies a daily habit? Plenty of reasons! Once you start fuelling your body with leafy greens, vegies and fruit, you’ll start craving them more and more—and a host of rawesome results will begin to unfold. Some will come quickly, while others will take time to reveal themselves. Here are just a few of our favourite smoothie health benefits. Increased energy Green smoothies give you extra pep in your step. The actual blending process breaks down plant cell walls, making it easier for your body to digest and absorb the nutrients they contain. So not only does your body do less work than it normally would
to digest these foods, but you also absorb more nutrients from them. Glowing skin A diet high in leafy greens means you’re loading up on chlorophyll, which helps purge toxins from the inside out, replenishes cells and restores the skin quickly. Get your glow on with healthy, happy skin. Clarity and focus The combination of high-fibre leafy greens and fruit delivers steady, stable, consistent energy levels. Say adios to brain fog and hello to quick wit and focus! Stronger immunity Blending fruits and vegies that are high in vitamins A and C boosts the immune system, which is your body’s
natural defence system against infections and viruses. Leafy greens support the lymphatic system, flush out toxins and reduce inflammation. A regular system The fibre in green smoothies acts as an internal broom to help digested food “move along.” We’re all for regular bathroom trips and less digestive discomfort. Over time, this can help dial down bloating. Holla! Weight loss Green smoothies are loaded with nutrients and fibre, which all aid in weight loss. Plus, fibre and healthy fats help keep you full and energised —making working out even more doable. Smoothie rawkstars often lose weight without even trying. Now that’s what we call a happy side effect!
Adding nuts, seeds and grains to your green smoothies will boost them with an essential macronutrient your body can’t live without—protein! Chia seeds We’re obsessed with these tiny, crunchy seeds that make it so easy to boost your green smoothies with protein and healthy fats. Sprinkle on top of your smoothie, soak in water for 10 minutes (to thicken into a gel-like consistency), or blend them right into your recipe—it’s totally up to you! SERVING SIZE: 2 TBS | 3G PROTEIN | FLAVOURLESS
Almond butter There are many kinds of nut butters, but this is our favourite. Almonds are high in magnesium, which plays a key role in converting sugar to energy. They’re filled with fibre to keep blood sugar levels even, and the protein helps stave off hunger. Look for raw or dry-roasted almond butter with no added ingredients. You can also add ground almonds (known as almond meal) to green smoothies. SERVING SIZE: 2 TBS | 7G PROTEIN | NUTTY
Flaxseeds These have a stronger flavour than chia, yet they definitely do the body good. Ground flaxseeds are easier for your body to digest than whole, so buy them whole for maximum shelf life, then use a coffee grinder to grind the seeds and get their full nutritional value. (Make sure to use the ground seeds within a week). SERVING SIZE: 2 TBS | 4G PROTEIN | SUBTLY NUTTY
Quinoa This mighty little seed is packed with protein and fibre. Cooked, quinoa adds that filling grain texture our bodies crave (hello, healthy carbs!). Quinoa is a complete protein, which means it has all nine of the amino acids your body needs. Quinoa flakes and flour are also available and are easy to blend into your next green smoothie. Yum. SERVING SIZE: ½ CUP, COOKED | 4G PROTEIN | SLIGHTLY NUTTY
Avocado is the creamy gem of smoothie making! It contains almost 20 vitamins and minerals that boost heart health and keep skin smooth and glowing.
Oats A great plant-based protein that provides magnesium, fibre and potassium (aka long-lasting energy!). Look for old-fashioned (rolled) oats which haven’t been processed as they retain more nutritional value than the instant kind. Oats are super-filling and help stabilise blood sugar levels, so you don’t hit a sugar high and then crash hard. SERVING SIZE: ½ CUP, DRY | 7G PROTEIN | NUTTY
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THE 10-DAY SMOOTHIE KICKSTART This plan is designed to usher you into the green smoothie lifestyle in a fun and delicious way. We created it because we want you to drink one daily, forever. The world will be a better place with more rawkstars in it—so let’s get started!
PINEAPPLE DREAM CAKE
VERY BERRY CITRUS
Enjoy this tropical treat full of iron, potassium and vitamin C galore. Trust us, this green smoothie is very likely to make your tastebuds crave seconds!
The sweet mango in this glass pairs nicely with the strawberries to balance insoluble fibre and adds the amazing cream factor.
This sweet and creamy smoothie packs a punch with antioxidant-rich cherries. Bananas are also great mood boosters, thanks to their high levels of tryptophan, which is converted into serotonin.
This little gem is what got us (and our kids) hooked on green smoothies! It’s full of iron, potassium, C and antioxidants, just to name a few of the goodies.
2 cups spinach 2 cups water 1 cup chopped pineapple 1 cup chopped mango 2 bananas • Blend the spinach and water until smooth. • Add the pineapple, mango and bananas and blend again.
2 cups spinach 2 cups almond milk 2 cups strawberries 1 cup chopped mango • Blend the spinach and almond milk until smooth. • Add the strawberries and mango and blend again. Slash the sugar, fast
Easy! Use unsweetened almond milk every time.
2 cups spinach 2 cups almond milk 1 cup chopped pineapple 1 cup cherries, pitted 1 banana • Blend the spinach and almond milk until smooth. • Add pineapple, cherries, banana and blend again.
2 cups spinach 2 oranges, peeled ¾ cup water ¾ cup strawberries ¾ cup blueberries 1 banana • Blend the spinach, oranges and water. • Add the strawberries, blueberries and banana, blend again then enjoy!
Did you know?
Banana and avocado turn a smoothie into creamy indulgence. Use just avocado to get the creaminess without the sweetness.
CREAM MACHINE GREEN SMOOTHIE SERVES: 2
There’s a tonne of green goodness in avocado and spinach, which give you a nice boost of folate and vitamin E. The mangoand-banana combo is a great way to create a creamy, tropical kick.
2 cups spinach 2 cups water 1 avocado, halved, pitted and peeled 1 cup chopped mango 1 banana • Blend the spinach and water until smooth. • Add the avocado, mango and banana and then blend again.
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MANGO ORANGE MADNESS
PEACH COCONUT DREAM
STRAWBERRY CARROT COOLER
Glowing skin and better immunity are around the corner when you’re sippin’ on this smoothie packed with vitamins A and C. Coconut water is high in potassium, making this glass great post-workout.
This sweet, refreshing treat is an anti-ageing tonic in disguise. The rawkstar ingredient is grapes, which offer a heavy dose of resveratrol that slows down the ageing process of our cells.
Carrots are a sneaky way to add more veg to your smoothie. The health benefits are fabulous, thanks to their high dose of vitamin A, which keeps your skin, hair and eyes looking good. We like it!
2 cups spinach 2 cups coconut water 1 orange, peeled 1 cup chopped mango 1 banana
2 cups spinach 1 cup coconut water 2 cups red grapes 1 cup sliced peaches
2 cups spinach 2 cups coconut water 1 cup chopped carrot 1 cup strawberries 1 cup chopped pineapple
• Blend the spinach, coconut water and orange until smooth. • Add the mango and banana and blend again.
• Blend the spinach, coconut water and grapes until smooth. • Add the peaches and simply blend again.
Coconut water is often called nature’s Gatorade, thanks to a unique combo of vits B, C and potassium.
• Blend the spinach and coconut water till smooth. •Add carrot, strawberries, pineapple and blend again.
Oh, this smoothie is a good one! Why? It’s full of iron, potassium, and vitamin C. Use pre-packaged mixed berries or pick your own. With berries, you’ll get a more red or purple hue that makes this recipe picky-eater approved. 2 cups spinach 2 cups almond milk 1 cup mixed berries 2 bananas • Blend the spinach and almond milk until smooth. • Add the berries and bananas and blend again. Low-fat satisfaction
Boost your immunity Natural recovery
BANANA BERRY BLAST
Fresh peaches are high in beta-carotene and vitamin C, making them one of the best free-radical fighters in the produce section!
Great skin from within
This vibrant root veg is a powerful beauty food. Eat more beta-carotene: your body converts it into vitamin A then gets busy.
Bananas up cream factor by a gazillion and pack a punch with potassium, amino acids and complex carbs. Blend some up for a healthy gut and energy galore. Start peeling!
HOW TO HACK YOUR GREEN SMOOTHIE This is the good stuff—the stuff we wish we knew when we first started blending our greens.
10 CITRUS CRUSH SERVES: 2
This dreamy treat gets a serious vitamin C boost from the citrus, which helps your body better absorb the iron from the spinach. Now that’s what we call teamwork! 2 cups spinach 1½ cups water 1 orange, peeled 1 cup grapes 1 cup chopped pineapple • Blend the spinach, water and orange until smooth. • Add the grapes and the pineapple then blend again. LIKE THIS, WANT MORE? Simple Green Smoothies by Jen Hansard and Jadah Sellner (Rodale Books, US$17.34) is available now at rodalestore.com.
USE RIPE FRUIT
A smoothie recipe can be completely changed by how ripe (or not ripe) a piece of fruit is.
USE SWEETER ORANGES
Not all oranges are the same. When a recipe calls for a citrus fruit, we recommend using a sweeter type like a navel orange or a juicy mandarin or tangelo.
START OFF SMALL
When trying a new ingredient with a strong flavour profile (such as cayenne pepper or fresh ginger), start with the smallest amount and then adjust to your taste preferences. Too easy!
When you use frozen fruits, the flavours can tend to become tasteless, making the fruits more like nutritional ice cubes. Want to revitalise the natural flavour? Defrost overnight in the fridge or, if you’re in a hurry, let it sit on the counter for 10 minutes before adding to the blender.
ADD SOME LEMON
If you find a recipe a little too bland for your liking, add a squeeze of fresh lemon juice to help bring out the flavours of each ingredient. It’s amazing what a difference a freshly squeezed lemon can make.
REMOVE THE STEMS
To help remove the bitter taste of some of the stronger-tasting greens with stalks, you’ll want to remove the stems from leafy greens like kale and Swiss chard and from herbs like coriander and basil. Happy blending!
DECEMBER/JANUARY 2017 PREVENTION
Week spa! Indulge in a beachside massage, trip to the spa or a yoga class to relax and rebalance. You need not be a die-hard yogi to enjoy this tranquil backdrop. As the sun peaks over the horizon, head to the beach and breathe in the new day to awaken your soul. Experience this liberating sense of wellness in Fiji â€“ where happiness finds you.
ANTI-AGERS, REVEALED Want skincare that really delivers? Then you’re in luck. Clever companies are now combining science with nature—and the results are amazing... BY MELINDA AYRE
decade ago, skin potions labelled natural were often overlooked as alternative, “herbal” and certainly not results-driven. But not anymore. A new, eco-skincare revolution is starting to take hold as consumers seek out kinder, gentler solutions, for themselves and the planet. “Consumers used to think organic skincare products didn’t treat ageing concerns,” says Helen Robb Lacey, Education Manager for Endota Spa. According to The Innovation Group, rising anxieties about environmental toxins combined with digitally-driven days, means we’re seeking naturally-based products for comfort and escape from our hyper-digital worlds. And thanks to advances in science we’re enjoying some positive rewards. “Heading forward in natural skincare, it’s all about results,” adds Lacey. “We can’t stop the ageing process, but we can support the skin.” So we asked top experts about green technology, bio-actives and how to spot the best natural ingredients. Think hi-tech, low-tox, bigger results.
DECEMBER/JANUARY 2017 PREVENTION
WHY ARE NATURAL ANTI-AGERS TRENDING NOW? For a few reasons. Increasingly, we’re becoming more and more conscious of what we’re putting in and on our bodies, according to holistic health expert, Lee Holmes. “From the ingredients in our food, to the chemicals in our cleaning products. It’s only natural that the next step is to scrutinise what we’re putting on our skin,” she explains. But rather than the hippy holistic, almost anti-consumerist brands of decades past, the natural renaissance has big brands and consumerism front and centre. From food to beauty, new products are combining natural claims with new science and technology. “With the increase of skincare manufacturers formulating natural and organic products, we now have access to higher quality,” says dermatologist, Dr Bryan Mendelson. “Higher demand, and also competition, mean natural skincare products have improved. Technology now allows us to extract the active ingredient from nature that targets specific skin concerns.” With hi-tech natural ingredients and even clinical trials, many natural brands are now competing with the mainstream on results. And if you ask us, that’s got to be a good thing!
MANUKA: THE SWEET SUPERFOOD THAT’S GREAT FOR SKIN
WHAT ARE THE NEW NATURAL ANTI-AGERS AND DO THEY WORK?
BUT HOW MANY CHEMICALS GO INTO MY SKIN?
The small amount we absorb through the skin is far less significant than what we inhale or eat. “The skin’s primary function is to act as an efficient biological barrier keeping the bad things out and good things in,” according to dermatologist Dr Adam Sheridan. “Very little of what’s applied is actually absorbed to a meaningful extent into the deeper layers and bloodstream.” In fact, scientists devote much energy trying to overcome this. “For example, when they’re designing therapeutic medicines intended for topical application, such as quit-smoking patches.” Naturopath Grace Barnes agrees that generally, the skin is there to ‘hold back the tide.’ “Our body’s largest organ protects us from the daily onslaught and can stop certain chemicals from getting into our bodies. But while skin isn’t a sponge, it is taking in ingredients and transporting them into the body,” she says. Good to know for the health-conscious among us.
New ‘green’ technologies are about merging fresh bio-actives with cosmeceutical advancements says Guy Kareau, spokesperson for high-tech US beauty brand, Yüli. “Technology gives more opportunity to express the usefulness of natural actives. For example, we can now extract a form of vitamin C that’s five times more potent than common forms but without the irritating side effects.” The latest natural heroes are exceptionally advanced. “[Yüli’s] ‘green’ beauty formulas feature plant-derived peptides, bio-retinol, liposomal Vitamin C and many other advanced processes.” They also use chiral correction—a process where ingredients are purified so skin receives enhanced benefits. Other processes such as cold-pressing and distillation mean ingredients retain their complete nutrient profile. Which means it’s better for your skin. Keen to switch? Low-tox living expert and founder of natural beauty site nourishedlife.com.au, Irene Falcone suggests starting slow. “When something runs out, simply replace it with an organic version.” Antipodes Aura Manuka Honey Mask, $49. Banish blemish-building bacteria with antimicrobial manuka honey. Honour Coconut and Roses Face Cream, $115. This 100% naturally-derived hydrator boasts certified organic rose extract and coconut oil. Bobbi Brown Skin Nourish, $65. Collagen-rich coral grass extract along with Mura Mura butter to quench your skin. Hourglass No. 28 Primer Serum, $97. Feed your dermis with 14 essential oils, 10 plant oils and four vitamins. Josie Maran Whipped Mud Mask, $72. In just 10 minutes, Moroccan rhassoul clay detoxifies and argan oil nourishes.
DECEMBER/JANUARY 2017 PREVENTION
ORGANIC VS NATURAL—THE DIFFERENCE?
Glad you asked. Natural products are derived from natural sources but can be made with synthetic ingredients, explains Mendelson. “Organic products are also natural products, however they should only contain natural ingredients, without the use of synthetic chemicals or pesticides,” he adds. For a product to be classified organic, it must meet strict guidelines, but it’s not that easy to pick. “A company can label something organic if it contains only one natural ingredient, yet still contains thousands of chemicals,” says Therese Kerr, founder of organic skincare brand, The Divine Company. The best choice is certified organic. “There’s traceability from pre-planting of the soil—up to seven years prior to planting seeds.” Biodynamic farming takes accountability to the next level. “While an organic farm may buy organic seeds, a biodynamic farm must produce absolutely everything on the premises,” says Kerr. That said, how can you make the best choice? Simple. Look for a certified organic stamp from a reputable organisation such as ACO (Australian Certified Organic) or check for ‘made with certified organic ingredients’. But does it really matter if a botanical ingredient isn’t organic? “An ounce of rose oil may incorporate thousands of roses which means that harmful chemicals can be exponetially amplified,” says Kareau. In short, it’s all about being informed and making the best choice for you, and your body.
I WANT TO GO ECO BUT THE LABELS ARE CONFUSING We hear you. Luckily, there’s a surprisingly easy way to navigate the maze. “If the ingredient list is long, impossible to pronounce and gives you high school chemistry flashbacks, chances are it’s loaded with toxins,” says Barnes. “Rather than looking for [organic] certifications, look for an indication that the product has been dermatologically tested,” says Sheridan. “This lets you know it’s been tested on people before it was marketed.” Because, remember, even naturals can cause a reaction. Next, check out the ingredients list, remembering they’re listed in order of highest to lowest concentration. “Look for short lists with naturally occurring ingredients such as vitamins and plant oils,” adds Barnes. “Test the product on a 20-cent piece sized area of skin for two weeks before applying more widely,” says Sheridan. Healthier, more glowing skin could soon be yours.
Trilogy Age Proof Active Enzyme Cleansing Cream, $43.95. A creamy cleanser brimming with fruit enzymes for brighter skin. Yüli Liquid Courage, $180. A chirally correct serum with grapeseed, pomegranate and raspberry. Endota Spa Balance Me Mist, $30. Certified organic spritz with a bioactive plant complex of indigenous plants like lilly pilly. Lancôme Energie De Vie Liquid Care, $75. This micro-essence—between a toner and serum— coaxes glow with bio-active lemon balm and goji. Odacité Pure Elements Passion Fruit–Orange Serum Concentrate, $56. Cold-pressed passionfruit oil, certified organic sweet orange plus vitamin E. Three drops in your moisturiser—hello luminosity.
PHOTOGRAPHY: ALISTAIR TAYLOR-YOUNG/JAMIE CHUNG/TRUNKARCHIVE.COM/SNAPPER MEDIA. STOCKISTS: MECCA.COM.AU, IAMNATURALSTORE.COM.AU
DECEMBER/JANUARY 2017 PREVENTION
Profled Smart ideas for your healthy lifestyle... A glass of wellness
Formulated to support healthy ageing,1 IsoWhey Clinical Nutrition Advanced 55+ features a range of ingredients to maximise daily nutrition and maintain an active lifestyle, with each serve including more than 19g premium whey protein, 23 vitamins and minerals, 6g fbre and multistrain probiotics. RRP. $24.95 Available in selected pharmacies and health food stores.
Sink into a beachside hammock and sip on the refreshing juice of a green coconut. That’s just one of the ways you can treat yourself in Fiji—where happiness fnds you. Visit fji.travel/au.com for info.
In conjunction with a balanced diet.
Vagisil ProHydrate® Plus Internal Hydrating Gel provides long-lasting relief from vaginal dryness for more comfortable intimacy. The single use, pre-flled applicators contain a bio-adherent formula that coats the vaginal wall and slowly releases moisture over time. Available at Chemist Warehouse and most leading pharmacies RRP $21.99.
You can trust the healing power of herbs, especially when they are blended in an all naturally derived base and preservative. Arnica is traditionally used for the temporary relief of bruising, mild sprains and minor sports injuries. Martin & Pleasance Arnica Cream is paraben free, absorbs quickly and is made in Australia. Always read the label and use only as directed. If symptoms persist consult your healthcare professional. CHC70986-0815
The ultimate anti-ageing beauty box
INVISIBLE VISIBLE heartfoundation.org.au
The Marie Claire Ageless Spring Parcel is the must have premium beauty box. For only $25, every four months you’ll receive a box full of surprises with a selection of everyday, premium and niche antiageing beauty samples delivered to your door. Visit beautycrew.com.au/ theparcel to sign up today.
Be heart healthy
Heart disease is the leading killer of Australian women. It claims the lives of 24 females every day—three times as many than to breast cancer. To raise awareness and funds to fght the disease, the Heart Foundation in conjunction with Australian jeweller Marina Antoniou has released a “From the Heart” necklace. Buy one today and start the heart conversation. To buy go to www.marinaantoniou.com or buy in store at Courtesy of the Artist, Shop 122-124, Level 2 Strand Arcade, George Street, Sydney. A percentage of each necklace sale goes to the Heart Foundation.
Natvia is a 100% natural sweetener that’s sweet like sugar but without the calories! Derived from the stevia plant, Natvia has just 0.4 calories per serve, is low GI and is certifed GMO free. Nativa is great because it has no artifcial nasties or bitter aftertaste, and it’s been specially created so you can use it just like sugar in baking, tea and cofee. Find it at Woolworths, IGA, Coles, and selected health food stores.
Happy tummy honey
Take time out
What would you rather be doing this weekend? Outsource your to-do list with Airtasker, a trusted community marketplace that allows you to outsource your tasks in minutes. From cleaning and gardening, to holding your spot in a queue— Airtasker have got you covered!
New Beeotic® from Capilano is 100% natural prebiotic honey. This premium Australian honey provides a natural source of prebiotics, which may improve the good-to-bad bacteria ratio in your gut. Enjoy Beeotic® with your favourite foods or drinks for a delicious, natural way to help boost your digestive health. Capilano.com.au Always read the label. Use only as directed. CHC71941-0916
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food NUTRITIOUS & DELICIOUS
Healthy eating, made easy
The burger with benefits p.132
Garden goodness. Yes please! (p.144)
On the menu this month...
From spring pea soup to sweet chilli chicken. Your dinner is served!
Chocolate pavlova with raspberries? Yes please! p.139
Karen Martini has done it again. Super salads packed with nutrition
Try Karen’s homemade taramasalata p.142. It’s delicious!
DECEMBER/JANUARY 2017 PREVENTION
Ready to reclaim your weeknights? Cook up a few of these makeahead recipes, store in the freezer and enjoy hearty homemade goodnessâ€”anytime!
Recipes Sophie Gilliatt and Katherine Westwood Photography Ben Dearnley
Real food made easy FOOD
SENSATIONAL WITH FRUIT Duck confit makes happy partners with anything sweet, fruity and a bit tart, so feel free to create your own menu. If cherries aren’t in season try an orange sauce instead.
SPRING PEA SOUP WITH LETTUCE & MINT PREP: 1 hour 45 minutes COOK: 30 minutes SERVES: 4
1 tbs salted butter 600g French shallots or onions, diced 1 tsp salt 1 iceberg lettuce, outer leaves and core removed then shredded 80g frozen baby peas, defrosted 1 litre (4 cups) vegetable stock 1 large handful mint, leaves only To serve
Cream or plain yoghurt Toasted sourdough croutons Freshly ground black pepper • Melt the butter in a large saucepan and gently cook the shallots or onions with salt over a low heat for about 10–15 minutes until sweet, soft and translucent. Add the lettuce, stirring until wilted. • Stir in the baby peas, cover with the vegetable stock, turn the temperature up and gradually bring to the boil, then turn down to a medium–low heat and simmer for 10 minutes. Allow to cool slightly, then add two-thirds of the mint leaves to the soup and purée, using a stick blender or food processor. Then taste for seasoning. • To serve, scatter with the remaining mint leaves, a swirl of cream or yoghurt, toasted sourdough bread or croutons and plenty of freshly ground black pepper. NUTRITION Per serving 581 kJ (139 cal), 6.6g protein, 11.8g carbs, 6.5g fibre, 5.8g fat (3.1g sat fat), 1688mg sodium
DUCK CONFIT & PICKLED CHERRIES PREP: 10 minutes, plus overnight curing. (Make the pickled cherries at least 2 days in advance) COOK: 2 hours 30 minutes SERVES: 4
4 duck Marylands (leg quarters) 1 tbs salt 1 garlic clove, crushed 1 thyme sprig, leaves stripped 2 tbs light brown sugar 2 bay leaves, coarsely chopped 5 black peppercorns, crushed 500g duck fat Pickled cherries
45g (1⁄4 cup) light brown sugar 100ml red wine vinegar 1 strip lemon zest 1 star anise 2 cloves ½ cinnamon stick
2 cardamom pods, bruised 1 dried chilli 3 black peppercorns 3 juniper berries 200g cherries • To make the pickled cherries, put the brown sugar, red wine vinegar, lemon zest and spices in a small saucepan. You could tie all of these in a piece of muslin (cheesecloth) if you don’t want whole spices in the cherries. Bring to the boil and simmer for 15 minutes, then add the cherries. Pour into a sterilised jar and cover with a lid. Steep for two days.
DECEMBER/JANUARY 2017 PREVENTION
FOOD Real food made easy
• To make the duck, trim the Marylands of any excess fat and skin (there’s often a flap without much meat that can easily go). In a small bowl, mix the salt, garlic, thyme, sugar, bay leaves and peppercorns. Rub the mixture over the duck, cover with plastic wrap and refrigerate overnight. The next morning, rub off the cure and discard, along with any collected juices. • Melt the duck fat in a large, heavy-based saucepan over low heat. Place the duck Marylands in the melted fat, ensuring that they are completely covered. If they’re not and you have no more duck fat, top it up with a bit of olive oil (the predominant flavour will still be from the duck fat). Adjust the heat so that the fat is very gently simmering—a couple of little bubbles only. Cover with the lid ajar and cook for 2 hours until the duck is very soft (test with a spoon—not your finger!) • Heat a heavy-based frying pan over medium heat. Place the duck legs skin side up in the frying pan—no oil needed— for 5 minutes, then carefully turn and cook for another 5 minutes or until the skin is brown and crisp. Serve with lentil salad, pickled cherries and witlof. NUTRITION Per serving 3252 kJ (778 cal), 37.2g protein, 29.7g carbs, 1.7g fibre, 63.9g fat (19.5g sat fat), 658mg sodium
THAI MARINATED CHICKEN WITH SWEET CHILLI SAUCE PREP: 30 minutes, plus 3 hours marinating COOK: 50 minutes, plus 10 minutes resting SERVES: 4
1 small chicken, about 1.3 kg, split down the back, backbone removed, flattened Marinade
2 coriander stems, roots and all, washed carefully and finely chopped ½ tsp black peppercorns, ground 4 garlic cloves, crushed 1 tbs fish sauce 2 tsp shaved palm sugar ( jaggery) or light brown sugar 1 tbs peanut oil or other mild-flavoured oil Coriander leaves
Sweet chilli sauce
2 coriander roots, finely chopped 2 large garlic cloves, finely chopped 3 long red chillies, seeded (or not, for more heat), finely chopped 80ml (⅓ cup) rice vinegar 75g (⅓ cup) white sugar Pinch of salt • Make ahead: The sauce for this delicious chicken dish can be made ahead of time and will keep for at least 6 weeks. The marinade can be made up to 1 day ahead; you can then marinate the chicken and keep it in the fridge for up to 2 days or in the freezer for 3 months. Defrost frozen chicken before cooking. • For the marinade, either blitz all the ingredients in a food processor or pound using a mortar and pestle till you have a fine paste. Rub this all over your chicken and set aside in the fridge for a minimum of 3 hours to allow the flavour to develop. • To make the sweet chilli sauce, mix all the sauce ingredients together in a small saucepan and bring to the boil over medium heat. Boil, stirring regularly for 10 minutes or until the sauce has reduced and is syrupy. Allow to cool, then store in the fridge in a covered container. • When you’re ready to cook the chicken, preheat a barbecue to medium, then turn down to low. Cook the chicken flat and bone side down, with the lid of the barbecue down, for 10 minutes, then pick up gently with tongs and flip the chicken to the flesh side for another 10 minutes. Repeat, so that you’ve cooked the chicken for a total of 40 minutes. If your barbecue doesn’t have a lid, you can improvise with a stainless steel bowl upturned over the chicken. Take off the heat and cover with foil, for 10 minutes. • Cut the chicken into pieces, pile on a platter, scatter with the coriander leaves and serve with the sweet chilli sauce. NUTRITION Per serving 2124 kJ (508 cal), 40.3g protein, 26.1g carbs, 1.5g fibre, 26.9g fat (7.7g sat fat), 630mg sodium
FEELGOOD FACTOR You’re welcome to use store-bought sweet chilli sauce for this dish. But we’re suckers for making things from scratch. In this case, it’s dead simple and keeps forever. You’ll feel good every time you use it.
“WE MET AT THE SCHOOL GATE 10 YEARS AGO AND CAME UP WITH THE IDEA OF PREPARING DINNER FOR TIME-POOR FRIENDS. NOW, WE DELIVER ALL ACROSS SYDNEY.” DECEMBER/JANUARY 2017 PREVENTION
SWEET POTATO, KALE & CHICKPEA CURRY PREP: 30 minutes COOK: 25 minutes SERVES: 4
1 tbs peanut oil or other mild-flavoured oil 12 curry leaves 1 heaped tsp black mustard seeds 1 large brown onion, diced 1 x 3cm piece ginger, grated 3 garlic cloves, crushed 1½ tsp salt 1 heaped tsp ground coriander, toasted 1 heaped tsp ground cumin, toasted ½ tsp ground cardamom 1⁄4 tsp freshly ground black pepper ¾ tsp ground turmeric Pinch of chilli flakes 500g sweet potato, diced into 2cm cubes 375ml (1½ cups) coconut milk 200ml vegetable stock 400g tinned chickpeas, drained and rinsed 250g (½ bunch) kale, coarsely chopped Juice of ½ lemon
• Heat the oil in a large, heavy-based saucepan over medium heat. Add the curry leaves and the mustard seeds, stirring, until the seeds start to pop, then add the onion, ginger, garlic and salt. Turn the heat down to low and cook for 10–15 minutes till soft and sweet, stirring occasionally. When soft, stir in the coriander, cumin, cardamom, pepper, turmeric and chilli flakes. • Add the sweet potato to the onion mixture. Cover with the coconut milk and vegetable stock and turn the heat back up to bring the curry to simmering point, then lower again and cook for 10–15 minutes until the sweet potato is just tender. Add the chickpeas, then the kale, and cook for 5 minutes. When the kale is wilted, add the lemon juice. Taste for seasoning and balance, and make any final adjustments you’d like. NUTRITION Per serving 1603 kJ (383 cal), 9.5g protein, 32g carbs, 10.1g fibre, 21.9g fat (14.7g sat fat), 1211mg sodium
Real food made easy FOOD
BEEF & GREEN PAPAYA STIR-FRY WITH SPICY TAMARIND DRESSING PREP: 30 minutes, plus 3 hours marinating COOK: 15 minutes SERVES: 4
600g beef rump (round) 1–2 tbs peanut or other mild-flavoured oil 6 spring onions, sliced to 4cm lengths 2 large carrots, cut into thin batons ½ green papaya, cut into thin batons 100g baby English spinach Marinade
1 long red chilli, seeded 2 garlic cloves 2 coriander roots, washed 5 kaffir lime leaves, stalks removed 1 lemongrass stem, outer layers and ends removed, white part only, thinly sliced 1⁄4 tsp freshly ground black pepper 1 tsp salt 1 tbs peanut oil or other mild-flavoured oil 1 tbs fish sauce Stir-fry sauce
1 x 1cm piece ginger, finely chopped 4 tbs tamarind purée 2½ tbs lime juice (about 2 limes) 1½ tbs light brown sugar 2½ tbs fish sauce To serve
Steamed jasmine rice or rice noodles 50g (⅓ cup) unsalted peanuts 1 small handful coriander leaves • To make the marinade, chop the chilli, garlic, coriander root, kaffir lime leaves and lemongrass, combine in a mixing bowl and add the pepper, salt, peanut oil and fish sauce. Alternatively, process the whole lot in a small blender all at once. • Cut the rump across the grain into strips about 1 x 5cm. Place the strips in a glass or ceramic dish, coat with the marinade and refrigerate for at least 3 hours. • For the stir-fry sauce, combine all the ingredients. Then taste for seasoning. • To cook the beef, heat a wok or large frying pan till smoking. Swirl the peanut oil around and throw half the marinated beef strips into it. Cook the beef, flipping and tossing for 4 minutes or until cooked to your liking. Remove and set aside, then repeat with the remaining beef strips. • Reheat the wok till sizzling hot again, add some more oil if necessary, then add the spring onions and toss. After 1 minute,
BURSTING WITH FLAVOUR This dish makes the most of green papaya’s pleasing crispness by pairing it with lip-smacking tamarind stir-fry sauce. Can’t find it? Use sliced choy sum, bok choy or any other Asian greens. Delicious!
add the carrots and green papaya, and stir-fry for 3–4 minutes, adding a splash of water if anything is sticking. Finally, add the spinach and stir through till just starting to wilt. Put the beef back into the wok along with the stir-fry sauce and toss through quickly till everything is back up to heat and well combined. • Serve with steamed jasmine rice or cooked rice noodles, garnished with crushed peanuts and coriander leaves. NUTRITION Per serving 2616 kJ (626 cal), 40g protein, 60.8g carbs, 10.4g fibre, 22.6g fat (5.3g sat fat), 2447mg sodium
How to use green papaya
Green papaya is full of nutrients, is very low in calories and its mild flavour can carry punchy dressings. On the minus side, it’s fiddly to prepare. We cut the papaya into quarters, then peel. Using a spoon, scrape out the little white seeds. If the flesh has begun to turn yellow, taste a piece. There shouldn’t be a pronounced papaya taste and it should be as crisp as a carrot. If it has begun to soften and ripen, don’t use it for this sort of dish. Green papayas are delicious; ripe papayas are delicious, but half-ripe papayas are pretty repellent.
DECEMBER/JANUARY 2017 PREVENTION
• Heat the oil in a heavy-based saucepan over a medium heat until a piece of bread sizzles immediately when dropped in. Deep-fry the almonds then the sliced onion till golden brown. Make sure you don’t overcook them—they will taste bitter if they blacken. Drain on a paper towel. Pour off all but 1 tbs of the oil. • Bring the oil back up to medium heat and cook the chopped onion with the ginger, garlic and a fat pinch of the salt, stirring frequently, until soft and sweet. Don’t rush this stage—it should take at least 10 minutes. When this mixture is well cooked, add the ground coriander, cumin, turmeric, fennel, chilli flakes, tomatoes and most of the fresh coriander. Cook for about 20 minutes, stirring occasionally, until the tomato is pulpy. • Season the chicken with the remainder of the salt and add to the spice mixture. Stir through so that it’s completely coated. Turn the heat down to low, cover partially with a lid, and simmer for 20 minutes, checking occasionally that the chicken isn’t sticking and giving it a stir if it is. When the chicken is just cooked through, stir in the yoghurt, almond meal, fried almonds, garam masala and fried onions. • Scatter the curry with the reserved coriander leaves and fried onions. Serve with poppadoms and a tomato salad. NUTRITION Per serving 2217 kJ (530 cal), 42.2g protein, 15.2g carbs, 8.8g fibre, 31.4g fat (6.9g sat fat), 1272mg sodium
LOVE AT FIRST BITE Katherine’s husband once sent her a card saying ‘I love you more than chicken and 100 almonds’. It’s coming up to 20 years so that’s one damn good curry. A slow-cooked spice base makes this dish authentic.
CHICKEN & 100 ALMONDS PREP: 30 minutes COOK: 55 minutes SERVES: 4
180ml peanut or other mild-flavoured oil 2 tbs blanched almonds 2 large brown onions, 1 sliced, 1 chopped 1 x 2cm piece ginger, grated 3 garlic cloves, crushed 1½ tsp salt 1 tbs ground coriander, toasted 1 tbs ground cumin, toasted ¾ tsp ground turmeric ½ tsp ground fennel, toasted ½ tsp chilli flakes 250g tinned chopped tomatoes
90g (1 bunch) coriander, roots removed, leaves and fine stalks chopped, reserve some for garnish 800g boneless, skinless chicken thighs, trimmed and diced into 3cm cubes 200g (¾ cup) plain yoghurt 2 tbs almond meal 1 tsp garam masala, toasted To serve
Poppadoms or steamed basmati rice Tomato salad
WANT MORE? Find more dinner inspiration in The Dinner Ladies by Sophie Gilliatt and Katherine Westwood (Murdoch Books, $39.99). Available to buy online or instore, now.
Real food made easy FOOD
CHOCOLATE PAVLOVA WITH RASPBERRIES PREP: 30 minutes COOK: 1 hr 15 minutes SERVES: 8 Pavlova base
6 egg whites Pinch of salt 300g caster sugar 2 heaped tbs cocoa powder 1 tsp balsamic vinegar 50g (⅓ cup) good-quality dark chocolate, finely chopped 50g (⅓ cup) dark chocolate, grated or shaved for serving (optional) Topping
500ml (2 cups) thin (pouring) cream 200g hazelnut cocoa spread 250g raspberries • Preheat the oven to 120°C and line a baking tray with baking paper. • Whisk the egg whites in a scrupulously clean, dry stainless steel or glass bowl with the salt till stiff, then gradually rain in the sugar, a little at a time, continuously whisking till the mixture is satiny. Slowly sift in the cocoa powder then stir through the vinegar and the dark chocolate. • Pile this meringue mixture onto the baking tray in a 25cm diameter circle and place in the oven. After about 1 hour, turn the oven off but leave the pavlova in the oven to cool and dry out further. • For the topping, whip the cream until soft peaks form. Fold through the hazelnut cocoa spread. When ready to serve, spoon the cream on top of the meringue and dot the raspberries on the cream top—either in circles, or in a haphazard jumble. Finish with a flurry of shaved or grated chocolate. NUTRITION Per serving 2387 kJ (571 cal), 8.1g protein, 59.2g carbs, 3.4g fibre, 34.2g fat (18.8g sat fat), 115mg sodium We like to make this recipe the night before we need it, then leave the base in the oven overnight after cooking it.
DECEMBER/JANUARY 2017 PREVENTION
THE NEW SUPER SALADS
Once a humble side, salads are now the main event. And these five irresistible recipes direct from celebrity chef Karen Martini prove it. Clean eating? Step this wayâ€¦ Recipes Karen Martini Photography Mark Chew Styling Deborah Kaloper
Real food made easy FOOD
SHAVED FENNEL, ORANGE & PINK GRAPEFRUIT SALAD PREP: 25 minutes COOK: 5 minutes SERVES: 4–6
60g currants 80ml red wine vinegar 3 pinches of chilli flakes 80ml extra-virgin olive oil 2 navel oranges, peeled and sliced 2 pink grapefruits, peeled and sliced 1 fennel bulb, finely sliced lengthways using a mandoline 1 large white onion, finely sliced, soaked in water for 5 minutes, then drained 5 mint sprigs, leaves picked Salt flakes and ground black pepper Fennel pollen, to serve (optional) This is a classic Italian dish, thanks to the combination of fennel and oranges. I’ve added pink grapefruit for a nice, bitterly sweet edge. Great with fish, slow-cooked lamb or pork! • Add the currants, vinegar and chilli to a small saucepan and simmer for 1 minute. Take off the heat, add 3 tbs of the olive oil and combine well. • Set aside for a few minutes, to allow the currants to plump up. Arrange the orange and grapefruit slices on a platter. Add the fennel, onion and mint to a bowl and season with salt and pepper. Add the remaining oil and toss to coat. Pile onto the citrus, dress with the currant mix, scatter the pollen (if using) and serve. NUTRITION Per serving 1643 kJ (393 cal), 10.3g protein, 45.5g carbs, 8.2g fibre, 16.9g fat (2.6g sat fat), 410mg sodium
DECEMBER/JANUARY 2017 PREVENTION
KIPFLER POTATO, TARAMASALATA & CHIVE SALAD PREP: 20 minutes COOK: 10 minutes SERVES: 6–8
1kg kipfler potatoes Salt flakes and ground black pepper Extra-virgin olive oil ½ bunch of chives, trimmed 2 tarragon sprigs, leaves picked 1 tbs salmon caviar Taramasalata
3 thick slices of white bread (about 150g in total), crusts removed 125g cured white-fish roe ¼ white onion, chopped ½ small garlic clove, crushed 300ml grapeseed or other neutral oil 80ml lemon juice
SALTED WATERMELON, PRAWN & FETA SALAD PREP: 25 minutes + overnight chill time SERVES: 4
3 tbs ouzo (or pastis) 1½ tbs caster sugar Salt flakes and ground black pepper 1kg seedless watermelon 2½ tbs extra-virgin olive oil Juice of ½ lemon 1 handful of dill fronds 1 handful of mint leaves, torn 800g cooked prawns, peeled, tails on 4 spring onions, white part only, finely sliced on an angle 150g feta This is such a vibrantly refreshing salad, perfect hot weather food! • Combine the ouzo, sugar, 1 tbs of salt and ½ teaspoon of pepper in a small bowl. Trim the rind off the watermelon and cut out two 3 x 10 x 10cm squares.
Cut the rest into large dice and reserve. • Place the two squares of watermelon into a large ziplock bag sitting next to each other (not stacked) and pour in the ouzo mix. Press the air out of the bag, seal and sit flat on a plate. Place another plate on top and then refrigerate overnight. • When ready to serve, cut the salted watermelon into large dice and arrange on a platter with the fresh watermelon. • Combine the oil and lemon juice in a bowl and season with salt and pepper. Add the herbs and prawns, toss through and arrange over the watermelon. Scatter over the spring onion, crumble over the feta and serve immediately. NUTRITION Per serving 1733 kJ (415 cal), 31.3g protein, 15.9g carbs, 1.2g fibre, 21.5g fat (7.6g sat fat), 1007mg sodium
Use store-bought taramasalata if you like, but if you source quality roe from a Greek deli I promise you won’t look back. Either way, the saltiness is a perfect match for the waxy potatoes. Pairs well with whole fish or steak. • Cook the potatoes in boiling salted water until tender. Drain and set aside. • For the taramasalata, soak the bread in water for 5 minutes. Squeeze out the water with your hands and add to a food processor along with the roe, onion and garlic. Process until smooth. With the machine running, slowly add some of the oil then a little lemon juice, then more oil, alternating until all the oil and lemon juice is combined. Gradually add 80ml of warm water. • Peel the warm potatoes and halve lengthways. Season with some salt and pepper, toss in a little oil and arrange on a platter. Spoon half the taramasalata over the top, scatter over the chives, tarragon and salmon caviar and serve. NUTRITION Per serving 1985 kJ (475 cal), 7.9g protein, 22.6g carbs, 3.2g fibre, 38.7g fat (4.7g sat fat), 425mg sodium
Real food made easy FOOD
DECEMBER/JANUARY 2017 PREVENTION
FOOD Real food made easy
PREP: 30 minutes SERVES: 6
2 tbs red wine vinegar 120ml extra-virgin olive oil 1 white salad onion, cut into half-moons 5 radishes, sliced into rounds Salt flakes 3 large tomatoes ½ tsp caster sugar (optional) 4 Lebanese cucumbers, chilled 25 kalamata olives (preferably not pitted) 2 dill fronds, leaves picked and chopped 150g feta, sliced ½ tbs dried Greek oregano 1 tsp ouzo or pastis (optional, but it jazzes this salad right up!)
ROASTED CARROT SALAD WITH TARRAGON, HARISSA & GOAT’S CURD PREP: 25 minutes COOK: 40 minutes SERVES: 4
6 carrots, halved lengthways 6 purple carrots, halved lengthways Extra-virgin olive oil 3 tsp fennel seeds Salt flakes and ground black pepper 1½ tbs currants 2 tbs red wine vinegar 3 tbs harissa ½ red onion, finely sliced into rings, soaked for 5 minutes and drained 2–3 dill sprigs, fronds picked 2–3 tarragon sprigs, leaves picked 120g goat’s curd I’m big on roasting veg with spices, and fennel is a great companion for carrots. • Preheat the oven to 180°C. Add the carrots to a roasting tray and drizzle with
oil. Scatter with fennel seeds, season and toss to coat. Add 150ml of water, cover with foil and roast for 20 minutes. • Uncover and roast for a further 15–20 minutes until the carrots are tender and the water has evaporated. Meanwhile, add the currants and vinegar to a small saucepan and simmer for 1 minute. Stir in 1 tbs of olive oil and set aside for 5 minutes for the currants to plump up. • To serve, dollop some harissa onto a platter and arrange the carrots on top. Scatter the onion and herbs over the carrots, spoon over the currants, dollop on the goat’s curd and remaining harissa. NUTRITION Per serving 1475 kJ (353 cal), 18.6g protein, 35.4g carbs, 20.9g fibre, 9.3g fat (1.7g sat fat), 538mg sodium
Greek salad gets made a lot at my house, and it’s very dear to my heart. To make, whisk the vinegar and half the oil in a medium bowl. Add the onion and radish, season and set aside for 15 minutes. • Cut the tomatoes any way—wedges, fat slices, chunks—and pile into the middle of a serving platter. Sprinkle the caster sugar (if using) and a good pinch of salt over the tomato and set aside for 5 minutes. • When just ready to serve, slice the cucumbers thickly and arrange around the tomato. Combine the olives and dill with the onion and radish and scatter over the platter, reserving the juices in the bowl. Arrange the feta evenly on the platter and then sprinkle with half the oregano. • Whisk the ouzo (if using) and remaining oil into the liquid in the onion bowl and drizzle it all over the salad. Scatter the remaining dill over the top and serve. NUTRITION Per serving 1310 kJ (313 cal), 6.8g protein, 6.5g carbs, 3.7g fibre, 28g fat (7g sat fat), 580mg sodium
LIKE THIS, WANT MORE? Salads & Vegetables by Karen Martini (Plum, $39.99) is available now and full of vegie inspiration.
DECEMBER/JANUARY 2017 PREVENTION
A move from the UK to Australia, to be closer to her growing family, taught Marian Burgess the importance of time MY HUSBAND AND I MOVED TO AUSTRALIA IN 2009
Both my daughters and their families were already here and it seemed sensible to help with the grandchildren. I lived in Sydney for five years in the ’70s, and it was always a dream to come back. I just love the beaches, the harbour and everything the city has to offer. The move itself wasn’t difficult—once we made the decision. The only real issue is my husband’s daughter and family are in England. Facetime and Skype are good, but they’re not the same as a cuddle! It’s wonderful to spend time with them—exhausting, but I love it! I’ve enjoyed the experience of spending time with boys, because I had daughters. Little boys and girls really are very different. I’ve had to learn an awful lot about things I never knew about: Star Wars, Ninja Turtles, fire engines! I have more time as a grandmother than I did as a mother. I’m able to devote every minute to them and when you’re running a family yourself you don’t have the luxury of time. Money is very nice, but time is the most important thing. I’ve always said “We’re only here for a short time, but we’re here for a good time!” That sums up my philosophy, really. I TOOK UP TENNIS TWO YEARS AGO AND ADORE IT
I’d taken one of my grandsons to tennis, and watching him play I remembered how much I enjoyed it at school. So I sought out a coaching group and virtually started from scratch. It’s been great socially and physically. The gym does nothing for me! Playing two or three times a week is all the exercise I need. I retired just before moving here and life since then has been fantastic, because it’s all about fun! I don’t know what 70 is meant to feel like, but I don’t feel it! For even more inspiring stories about health, fitness and positive ageing, jump online and browse our new website preventionaus.com.au. Inspiration is just one click away!
BY KATE BARRACOSA. PHOTOGRAPHY: NICK SCOTT. HAIR & MAKE-UP: KELLY TAPP. STYLING: CHERYL TAN. MARIAN WEARS: KATIES JACKET, ANTHEA CRAWFORD TOP, WITCHERY JEANS, SAMBAG WEDGES
I LOOK AFTER TWO GRANDKIDS A FEW DAYS A WEEK
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