Australian Unity Wellplan Magazine Issue 29

Great Australian Bite THE

Issue 29 — Summer 2017

with DAN CHURCHILL

Our top 10 health retreats across Australia The power of posture with Nick Scott

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Welcome

In the previous two editions of Wellplan, I discussed the development and launch of our new ‘Mindstep’ program for anxiety and depression.

It’s a first of its kind in Australia – helping people living with anxiety and depression, who have been discharged from hospital, recover from their condition. I am pleased to say that I can provide a very positive update on progress. We have had over 200 people enrol in the program and we are achieving clinical recovery rates of 60 percent.

We would now like to cast the net wider to those suffering from anxiety and/or depression who we don’t yet know about as they have not had an admission to hospital. If you think you or anyone else you know, who is covered by Australian Unity, could benefit from this program, please call 1300 224 334 to speak to one of our clinicians. The service is completely confidential and is delivered over the phone at a time that suits you. The program fills a gap in mental health

services in Australia and we would like to see as many people as possible benefit from it.

We’ve scoured the world for five holidays best enjoyed childless and they’re worth a look!

In this issue of Wellplan, we focus on the small things an individual can do to promote their own wellbeing.

We often hear about the highly sought after ‘balanced lifestyle’.

In this issue, Nick Scott will guide you through, not only how to become better balanced physically, but how easily exercise can be balanced within our busy lives. In order to be truly balanced, we need to relax and holiday regularly and so we’ve also given you a quick guide to some great places in Australia to unwind.

A balanced lifestyle goes hand in hand with a balanced diet and that is why we’ve thrown in some of Dan Churchill’s delicious sweet and savoury recipes. With a bush honey ricotta almond cake worthy of a Wellplan cover (page 11), it is the perfect plate to bring to your next book club meeting. If you’re not a part of one already, head to page 23 to read exactly why you should be signing up right away.

If you’re new to the empty nester category, holidaying is about to change dramatically, and you’ll probably find you’re unwinding more frequently.

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Enjoy!

Amanda Hagan

Chief Executive Officer - Healthcare

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CONTENTS FITNESS WITH NICK SCOTT The power of posture

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TOP TEN Health retreats around Australia

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THE GREAT AUSTRALIAN BITE with Dan Churchill

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BUSH TUCKER Native Australian superfoods

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POSTURE CORRECTING DEVICES How to get good posture

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TRAVEL The rise of the parent gap year

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PARENTHOOD Technology and kids

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JOIN THE (BOOK) CLUB Five reasons to get reading

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TECHNOLOGY The best cooking apps

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Information provided in this magazine’s articles is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest. Australian Unity Health Limited, ABN 13 078 722 568, 114 Albert Road, South Melbourne VIC 3205.

Summer 2017

FITNESS WITH NICK SCOTT

The power of posture Although Nick Scott has been a personal trainer in Melbourne for 15 years, completed the Ironman Triathlon twice and holds multiple certifications in fitness and education, teaching people about the importance of posture remains one of his greatest challenges.

Stand up straight! Shoulders back! No slouching at the table! These commands are the catchcry of mothers worldwide, and hunching over iPhones or spending 50-hour weeks at a desk isn’t helping. Poor posture isn’t a problem; it’s an epidemic!

A good example is when it’s more comfortable to cross one leg over than the other, or to turn your head a certain direction when sleeping on your stomach. On both occasions, the muscles have loosened to accommodate an imbalance – in other words, the body is not properly aligned.

But before you can understand good posture, you must consider bad posture. The latter is any deviation from the When at a desk, it’s best to sit up straight in a supportive, body being properly aligned. Bones, muscles and organs ergonomic chair with both feet flat on the ground. In bed, should be correctly supported, lie on your back or on one side. If which in turn helps the body you catch yourself falling into old function effectively and efficiently. habits, make an effort to counteract “If you’re spending 40 to 50 them. For example, a Matrix-style hours a week in that position “Think of a stick,” says Melbourneback bend will remind your body over five to 10 years, you’re based personal trainer, Nick Scott. that slumping forward at a desk all “If you apply pressure directly not going to be able to day isn’t healthy. downwards, it usually holds pretty straighten your spine up.” strong, but if you bend it from “Over time, if you’re spending another angle, it will snap.”

40 to 50 hours a week in that position over five to 10 years, you’re not going to be able This ‘snap’ is a sign that the damage has already been to straighten your spine up,” says Nick. “It will affect your done. By the time the average person visits their doctor lifestyle; you won’t be able to do normal day-to-day stuff or physiotherapist because they’re in pain, it’s often too with any form of fluency – even little things like playing late. “You might ‘do your back’, but in reality it’s probably with your kids.” been tight for 20 years. You just haven’t noticed because people alter their movements to compensate for tightness,” explains Nick.

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Unfortunately, most people accept tightness and stiffness as a sign they are aging instead of combating it with mobility and strengthening exercises.

Any sportsperson will tell you that maintaining good posture goes beyond basic health and comfort, as it can also affect mobility, strength and endurance.

“If your body isn’t aligned, say you have a tight chest or a tight lower back, it just finds another muscle to get the job done,” says Nick. “You see runners all the time who look like they’re in so much pain. They’ll finish their run, but at great expense. Knee braces and compression socks just mask issues that could have been avoided if they’d addressed the imbalance in the first place.”

Tightness is the body’s way of communicating a restricted muscle or joint, and when it’s restricted, so is ability. But when the body is supported by optimal posture, you can run faster, hit harder and go further. Next time you’re watching a football game, have a look at the players’ posture – you won’t see anyone slouching.

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Nick suggests actively analysing your body before you train. “Take a step back and acknowledge your restrictions so that you can train smarter,” he says. “Don’t smash out a chest press if you’ve got a tight chest. Strengthen your back instead so you can perform.”

If you’re not guilty of training inefficiently, chances are you’re guilty of slumping on the sofa – maintaining good posture is easier said than done. The key is to acknowledge that posture is a critical factor in both health and performance and remain aware of it in your daily routine. Nick has kindly shared some exercises to minimise aches, improve mobility and put you on the path to perfect posture.

For more tips from Nick Scott, search for Performance 101 on Facebook or go to australianunity.com.au/ nickscottvideos for more exercise routines.

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Exercise 1: Kneeling Side Flexion

Exercise 3: Upper Clam

Target: lateral spine flexors

Target: thoracic spine, chest and shoulders

1. Kneel on a mat with your knees slightly apart.

Place hands gently behind your head or ears.

2. Lengthen your spine as much as possible and then proceed to side flex your spine, bringing your ribs towards your hips with a straight back, before continuing over to the other side. You should feel it in the obliques and back.

3. Repeat 20 to 30 times or until loose.

1. Lie on your side with your bottom leg stretched out and your top leg at 90 degrees.

2. Open your top arm to a 45 degree angle, rotating the spine until your top hand meets the floor. You should feel it in your chest and/or upper back and shoulder blades.

3. Repeat the movement 15 to 20 times, or until loose.

Exercise 2: Lower Back Mobility

1. Position yourself on all fours on a mat or soft surface.

Put one leg straight behind you with the thigh at 90 degrees to the hip, and the other in front so that your heel is in front of your outstretched back leg.

2. Press the thigh down firmly into the mat until you feel a moderate stretch in the hip/glute, leaning forward with a straight spine for a deeper stretch.

3. Take a deep breath and deepen the stretch, holding until loose.

Target: hips and lower back 1. Lying on your back, spread your arms out wide, palms facing down, and lift one leg to 90 degrees.

2. Sweep the leg across the body, aiming to keep both shoulders firmly on the ground.

3. Repeat 10 times on each side or until loose.

Exercise 4: Pigeon Pose Target: deep hip external rotators and glutes

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Top Ten

Health retreats around Australia The word ‘retreat’ often conjures images of overpriced luxury or communes of meditating backpackers. But in Australia, where we are blessed with experts trained in fields as diverse as our breathtaking natural landscape, there is a retreat suitable for everyone and every budget – you just need to know where to look. In no particular order, here’s a collection of some of our favourites.

Griffins Hill 1 Vegetarian Yoga Retreat

Samadhi Health 3 and Wellness Retreat & Spa

Gaia Retreat 5 & Spa

Victoria

Victoria

Just two kilometres from Dunkeld at the southern end of the Grampians in Western Victoria, this panoramic retreat intersperses Iyengar yoga with organic, vegetarian fare. Whether you want to stop by for a weekend class with brunch or commit to a five-day retreat, Griffins Hill will cleanse your body from the inside out.

Just outside the centre of Daylesford in Victoria's spa country is Samadhi. It offers a range of retreats in a stunning Oriental setting – including those for transformation, burnout, selfdiscovery, rejuvenation, enrichment and transformation. The property caters to a single person, couple or group at a time, so you can expect absolute peace and privacy during your stay.

Award-winning Gaia Retreat & Spa is one of the country’s most picturesque, nestled in the hinterland of Byron Bay. Since 2005, it’s offered something for every kind of relaxation., from yoga and boxing to organic cooking and sculpture classes. The all-inclusive packages range from spa and restoration retreats through to honeymoon and mother-daughter stays.

2 day retreat from $640pp, griffinshill.com.au

Four-Day 2 Empowerment Intensive Victoria Melburnians seeking change, but craving the comforts of home, can sign up to Kat John's four-day empowerment program. Kat – a registered nurse with a psychology diploma and a way with people – runs intimate, retreat-style courses that identify personal barriers and allow participants to return to their own bed at the end of each day.

Expect guest speakers, practical exercises, meditation and breakthroughs. $445pp per day, katjohn.com.au

Overnight groups from $945pp, samadhiretreat.com.au

The Agrarian 4 Kitchen Tasmania Set on five, tranquil acres of working farm in the Derwent Valley, just 45 minutes from Hobart, is the ultimate foodie retreat. The Agrarian Kitchen is a sustainable cooking school that specialises in mouthwatering but practical paddock-to-plate experiences.

Make your way to class each day, whether you wish to cook with truffles, make cheese or learn how to use a whole hog.

New South Wales

2 nights from $1145pp, gaiaretreat.com.au

Sunnataram 6 Forest Monastery

New South Wales

Buried in the forest in the southern highlands is a Thai Buddhist monastery where guests aspire to inner peace, every day. Every month there are popular weekend meditation retreats that feature outdoor activities, chanting, history and vegetarian meals. As per Buddhist principles, the retreats are a not for profit exercise and attendance is by donation.

Recommended donation $50pp per day, sunnataram.org

1 day class from $385pp, theagrariankitchen.com Continued

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Byron Bay Detox Retreats New South Wales

Whether you’re after a group detox retreat or an intimate one-on-one experience, Byron Bay Detox Retreats’ holistic and naturopathic programs are available at multiple beachfront settings or at your preferred location. Cleanse the body on the inside with organic juices, mineral broths and colonic hydrotherapy, as well as on the outside with massage, organic treatments and healing walks and activities.

6 nights from $2990 with shorter retreats also available, byronbaydetoxretreats.com.au

Krishna Village Eco 9 Yoga Community

KalyaaNa Spa & 10 Wellness Retreat

Western Australia

New South Wales

This eight-day retreat isn't just a wholesome way to learn about yoga and spirituality, it's also extremely affordable. Join a community of yogis and travellers at an eco-farm between Byron Bay and the Gold Coast, where you can swim in a river, milk cows and visit both mountains and beach. From massages and vegetarian fare to campfire conversations, this one is good for the spirit as well as the body.

From $220pp, krishnavillage-retreat.com

Stay Younger Longer 8 New South Wales & Queensland

This retreat is all about embracing ageing. Spend a weekend at either Rae's on Wategos in Byron Bay or Palazzo Versace on the Gold Coast and learn how to feel and look your best. Take part in discussions with anti-aging industry leaders and health professionals, indulge in spa treatments and organic produce and take home a repertoire of techniques and knowledge to feel your best.

Prices vary, stayyoungerlonger.com.au

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The KalyaaNa philosophy states that wellbeing is connected to balance. That means nutrition, exercise, spirituality and every other aspect of oneself. There are a number of retreats to choose from, including cleanse and detox retreats with raw food and juice cleanses; fitness retreats with mountain bike adventures and physical training; health retreats to refresh and revitalise and even retreats especially for men. Enquire for a customised program.

Prices vary, kalyaanawellnessretreat.com.au

RECIPES

The Great Australian Bite WITH DAN CHURCHILL

From his first self-published book Dudefood at the age of 19, to his time on the Australian hit TV show MasterChef, Dan Churchill has shown his passion for healthy living at every turn. He’s since published a second cookbook, The Healthy Cook, stars in the series Surfing The Menu for ABC Australia and wowed the USA with his appearance on Good Morning America. Dan Churchill continues to demonstrate cooking that’s healthy, simple, and most importantly, delicious.

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Bush honey ricotta almond cake It’s rare to find a healthy cake that tastes good. While it’s not recommended you eat the whole thing in one sitting, you can indulge in a slice of this cake without getting the guilts. Using almond meal instead of flour means it’s gluten free, while processed sugar has been replaced with honey. As Mum always used to say, “everything in moderation” – but you can justify a little more than usual when you’re using natural ingredients.

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Ingredients

Method

180g grass-fed butter at room temperature 2 cups bush honey 3 eggs Zest & juice of 1 lemon 3 cups almond meal 2 tsp gluten-free baking powder 1 tsp salt 1 cup natural yoghurt 2 cups ricotta Sliced banana for decorating

1. Preheat oven to 170°C or 150°C in a fan-forced oven.

2. Grease a 25cm springform cake tin, lining the base with baking paper.

3. Use an electric mixer to beat the butter and 1 1/2 cups of the honey until light and creamy. Add the eggs one at a time, beating thoroughly with each addition. Add the lemon zest last.

4. Sift together the almond meal and baking powder. Using a spatula, fold into the butter mixture and then fold in the yoghurt.

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5. P our mixture into the prepared tin and arrange banana slices on top.

Bake for 45 to 50 minutes, or until a skewer comes out clean. Cool in the tin for 10 minutes, then slide onto a wire rack to cool completely.

6. M eanwhile, combine the ricotta, lemon juice and remaining honey in a bowl.

7. T o serve, dish up the cake with a side of the ricotta mixture, or do your guests a favour and liberally spread it on the cake yourself.

Mixed berry and chia jam Most store-bought jams are loaded with sugar instead of fruit, but this recipe relies on the natural sweetness of berries and a couple of spoonfuls of honey instead. Not only does the addition of chia seeds introduce beneficial fatty acids and dietary fibre into the mix, they also provide a beautiful texture. Try it on top of Greek yoghurt to curb those chocolate cravings.

Ingredients

Method

2 tbsp chia seeds 2 tbsp water 2 tbsp honey 1 cup mixed berries (use mixed frozen berries as a more affordable alternative)

1. Combine all ingredients in a small saucepan and bring to a boil.

2. Once bubbling, reduce the heat to low and simmer until berries are soft.

3. Remove from the heat and stir for 2 minutes, then allow to cool.

4. Store in a sealed jar or container and serve as a spread, as the base of a sauce, with yoghurt or on top of your favourite breakfast bowl.

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Ingredients 2 large sweet potatoes, diced into 1cm cubes 2 tbsp olive oil 2 carrots, grated 1 cup dried chickpeas, soaked overnight (can substitute with canned) 2 tsp ground cumin 2 tsp ground coriander Salt & pepper to taste 1 cup white quinoa 1/3 cup macadamia nuts 2 big handfuls of rocket For the dressing: 1 avocado 1/2 cup natural yoghurt 2 tbsp olive oil Zest & juice of 1/2 a lemon

Method 1. Preheat oven to 200°C. 2. Combine sweet potato, 1 tablespoon of olive oil and a pinch of salt and pepper in a bowl, then turn out onto a lined baking tray.

Cook for 18 to 22 minutes.

3. Drain chickpeas and combine with 2 teaspoons of olive oil, cumin and coriander in a bowl. Turn out onto a lined baking tray and cook in the oven for 16 to 20 minutes or until crunchy.

4. Add 2 cups of water and quinoa to a medium saucepan on high heat. Cover and bring to a boil, then simmer and cook for 10 to 14 minutes or until light and fluffy.

5. For the avocado dressing, thoroughly combine all ingredients in a blender, bowl or food processor.

6. To serve, I like to add a portion of each tasty element to the bowl, keeping them separate on the dish before topping with the dressing.

Aussie superfood bowl For a protein punch that’s strictly vegetarian, it doesn’t get much more nutritious than this bowl of sunshine. Quinoa is a complete protein, which means it contains all nine essential amino acids that your body needs. The chickpeas add a decent helping of dietary fibre, while rocket and macadamia nuts are loaded with vitamins and minerals. Step up your lunch game or prepare ahead for a grateful table.

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Sweet potato jackets with bush tomato Are sweet potatoes the world’s healthiest vegetable? With countless vitamins and minerals, they’re certainly up there. Sweet ‘taters are high in vitamins C, B6 and A, as well as packed full of iron, which supports healthy immune function and keeps our energy levels up without a nasty sugar spike. Add a healthy dose of magnesium and potassium, not to mention versatility as an ingredient, and you can see why they’re so popular.

Ingredients 4 medium sweet potatoes 2 tbsp olive oil 1 shallot, finely chopped 2 cloves garlic, grated 2 cups bush tomatoes,* roughly chopped 1 sprig rosemary, finely chopped 2 sprigs thyme, finely chopped Salt & pepper to taste 1/2 cup vegetable stock 2 tbsp red wine vinegar 150g ricotta (optional)

Method 1. Preheat oven to 220°C. Pierce your sweet potatoes all over with a fork (this will stop them from exploding) and pop them in the oven for 40 to 50 minutes or until soft.

2. Add garlic to a dry pan on medium-to-high heat and then gradually add oil, allowing the flavour to infuse for 2 minutes before adding in the shallots.

Cook for 3 to 5 minutes or until shallots are caramelised.

3. Stir in the tomatoes, rosemary, thyme and a pinch of salt and pepper. Mix for 1 minute, then cover with stock and red wine vinegar.

4. Reduce heat and simmer for 25 to 30 minutes or until reduced to a thick sauce.

5. Remove potatoes from the oven and allow to cool, then pinch open their skins. Turn out onto plates and pour the bush tomato sauce over the top. Serve with a dollop of ricotta for a little extra indulgence.

*Available online and at specialty food stores.

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BUSH TUCKER

Native Australian superfoods

Before we were spoilt with supermarkets and restaurants, civilisation was powered by superfoods. The Aztecs and Mayans ran for days on nothing but chia seeds; goji berries were consumed for their longevity properties in ancient China; and the latest ‘it’ grain, teff, has been used to make injera flatbread in Ethiopia for thousands of years.

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Back home on our island girt by sea, the properties of native Australian ingredients put modern superfoods, like kale, to shame. According to Gayle Quarmby, one half of Outback Pride along with her husband, Mike, the nutritional benefits of native Australian bush tucker is “off the planet”. She would know – Outback Pride has pioneered the cultivation of Australian native produce and supplies it to some of Australia’s best restaurants, including Billy Kwong and Quay in Sydney and Grossi Florentino and The Press Club in Melbourne.

As a child, Gayle spent her days with the people of Eastern Arrernte in the Alice Springs region, gathering not only food from the land but the traditional knowledge that accompanied it. The elders taught Gayle how to grind sundried bush tomatoes between two rocks and mix them with water to make a fruit ball – not dissimilar to the superfood energy balls sold today.“I’m incredibly grateful for those people of the desert who showed me old knowledge on the native foods and their uses… the beauty of all of this is I’ve been able to treasure that knowledge and take it back to the community,” says Gayle.

In 2001, with Mike by her side at Reedy Creek in South Australia, Outback Pride was born. Together they’ve not only raised public awareness of native Australian foods, but also engaged remote Aboriginal communities to help grow produce and foster knowledge that’s become increasingly rare in modern society.

The turning point for the business was about five years ago, when top chefs caught wind of Australian natives.

Today, Outback Pride has to plant 1,000 seedlings a week to keep up with restaurant demand, hand-picking around 40 tonnes of produce annually. “We are very small growers but we could twice sell every leaf that we pick,” says Gayle. Now the couple is in the process of developing commercial retail packs of fresh produce, and Gayle feels blessed to be at the beginning of “a very exciting future for Australian native food”.

“The way to get fresh product to the general public at the moment is by having relationships with the 100 or so top chefs in Australia, so that they can then interpret something that is safe and accessible to people,” says Gayle.

Australian Superfoods 101 Kutjera The fruit, which can be eaten fresh or sun-dried, is rich in minerals, packed with vitamin C and contains more antioxidants than blueberries.

Uses: in sauces, dressings, spice blends and salads.

Finger Limes A native Aussie rainforest citrus that bursts with tiny, zesty gems. Each boasts three times the vitamin C of a mandarin and is loaded with vitamin E. Uses: as a garnish on seafood, desserts and cocktails.

Quandong Although a little tart, the fruit contains twice the vitamin C of an orange and is a reliable source of iron and zinc for non-meat eaters.

Uses: as a glaze on roast meats, made into jam, in fruit pies and crumbles.

Muntries

These chefs boost the popularity of natives by adding their own contemporary spin. And with glowing produce testimonials from celebrity chefs such as Kylie Kwong, respecting the history of native ingredients – and sharing their provenance – couldn’t be in better hands.

Another Australian superfood that trumps blueberries in antioxidants, is filled with vitamin C and is said to be good for the skin.

“It’s not just nutrition, it’s not just utilitarian, the back-story of food is incredibly important to people,” says Gayle. “They want to know the story.”

Uses: in jams and chutneys, with yoghurt or ice cream and in place of apple in sweet or savoury dishes.

To find out where to buy and eat native Australian ingredients, visit outbackpridefresh.com.au

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Posture correcting devices

Let’s start with the bad news: a gadget or expensive pillow is not going to fix poor posture. The best way to do that is by staying active and exercising regularly to strengthen muscles that hold the body upright. The good news is that devices exist to complement regular movement and improve posture, regardless of whether you’re sitting, running or sleeping.

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Nick Fallu is an osteopath based in Elwood, Melbourne, who specialises in posture for golf. While many of his patients spend time on the green, most of their days consist of being confined to a desk. Most people can’t avoid this, so Nick suggests investing in an ergonomic chair. Unfortunately they can be expensive, and sitting for extended periods of time – regardless of the quality of your throne – is never ideal.

“It’s a tricky one,” says Nick when asked about the benefits of posture-correcting devices, “because posture is all about muscle function, but awareness comes into it as well. The best thing is to move lots so that you’re building strength of the muscles and flexibility. Aside from that; there are some things that can help.”

Here’s a small selection of everyday items to help straighten you up, but as Nick points out, it’s always best to consult your local manual therapist so they can make recommendations according to individual needs.

Clothing & Footwear

At Work

Have you been wearing shoe inserts your whole life?

According to Nick, the research on flat feet has changed.

“Ten years ago it was all about orthotics and support. Now a lot of the research that is coming out is about really flat shoes that are as close to barefoot as possible,” he says.

According to Nick, the potential advantages of standing desks include lowering blood sugar levels and the risk of heart disease, a reduction in back pain and weight gain, improved mood and energy levels and of course, better posture. The main issue with standing desks is that they can cost a bomb, but thankfully IKEA has jumped on board, offering the SKARSTA, an affordable option that can be used for both sitting and standing.

The arches of your feet provide feedback on your posture and contribute to that all-important awareness. Passive support, such as shoe inserts, can restrict muscle tension.

Instead, Nick suggests building up the strength and flexibility of your arches. “Walking barefoot at home is a good one to start with,” he says.

Many happy customers also swear by MBT® shoes, which have a patented, curved sole that imitates walking on uneven surfaces. Nick advises that these can help activate the muscles in the lower legs and increases overall strength and posture.

A more hardcore version of MBT® shoes are barefoot runners. They’re specially designed to mimic the sensation of walking barefoot. This enables you to feel every surface and encourages smaller, lighter steps that promote balance and posture.

Or, if you have a spare $200 to spend, you can tailor your whole wardrobe to posture improvement with Up Couture.

This company sells a comfortable t-shirt that reminds you to sit and stand up straight, as well as long sleeved tops and dresses. The patented elastic resistance technology makes the shirt uncomfortable when you slouch, but when you’re upright, you don’t feel a thing. mbtshop.com.au barefootinc.com.au upcouture.com/en/

Another option is a small device called Lumo Lift that will nudge you when you need to straighten up. Simply attach the sensor to your clothing via magnet or bra clasp, align it with your best posture and it will vibrate when you slouch. ikea.com/au lumobodytech.com/lumo-lift

In Bed We’ve all seen infomercials touting the best mattresses and pillows to buy for posture, but as a rule of thumb, Nick suggests investing in the best quality you can afford.

The kind of pillow you should sleep on depends on your build. Larger individuals often benefit from higher pillows, and while a waterbed is a big no-no, some might find a water pillow useful. Simply fill an internal bladder with enough liquid to support your weight, and the pillow adjusts to fit your shape while supporting your neck and aligning with the rest of the body. Studies have found that water pillows can help reduce pain and improve sleep quality.1 chiroflow.com.au For more advice from Nick, head to nickfallu.com 1 Jacobson, B 2013, ‘Effects of Pillows and Bed Surfaces on Sleep’ Encyclopaedia of Sleep, pg 183-188.

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TRAVEL

The rise of the parent gap year There are two types of parents: those who count down the days until their kids move out and those who dread it. But regardless of which category you fall into, becoming an empty nester is an opportunity to tick travel destinations off your bucket list. Some baby boomers are even embarking on a parent gap year, travelling continuously for extended periods of time simply because they can. And with the ease and reach of technology, a new breed of empty nester travel blogger has also surfaced, inspiring others to journey beyond a standard cruise ship through personal adventures documented online. It’s all about fully embracing that next chapter, free from restrictive school holiday dates and Disneyland daytrips.

Here are five holidays best enjoyed childless.

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1 The Splurge

2 A Gourmet Adventure

They say you can’t put a price on an experience, but travelling with a family can add up. Chasing the Northern Lights is repeatedly described as the trip of a lifetime, but it’s also one of the most expensive. It’s much more achievable for two to stay up late searching for one of Mother Nature’s greatest moments together, whether in Iceland, Greenland, far northern Europe or all of the above (tours and packages at exodustravels.com and icelandluxurytours.com). If the north is too chilly, try the Bahamas, a coral archipelago with over 700 postcardperfect islands. From smaller homestays to all-inclusive luxury resorts, there are countless opportunities to enjoy quality time together. Stay at The Cove Eleuthera, with its secluded beaches, infinity pool, sunset bar and pristine white rooms (thecoveeleuthera.com).

Finally, no more whinging from little mouths about what’s for dinner – it’s time to eat your way around the world.

What better place to start than Italy? Piedmont in the north is a land of white truffles and Nebbiolo, where dining ranges from some of the best home-cooked meals in the world to Michelin-Star establishments (stay among the vines at palascerequio.com). Alternatively, throw yourself into one of the most interesting culinary countries in the world: Japan. Eat street food such as takoyaki (battered and fried octopus balls in sweet sauce) in Osaka and rise early to watch the tuna auctions at Tsukiji Fish Market in Tokyo before savouring some of the best sashimi in the world for breakfast.

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Finally, no more whinging from little mouths about what’s for dinner.

3 Culture Trip At last, an opportunity to visit as many museums and historical monuments as you can manage without worrying about the kids.

Once the centre of the Habsburg Empire, Vienna is loaded with history. Take a walking tour around the historic centre, where you can get your bearings and decide which palaces and museums to visit later (discoverviennatours.com). But if there’s one thing that draws people to Vienna, it’s the music. Many of the world’s greatest composers lived there, including Mozart, Beethoven, Bruckner and Strauss. See an opera at the Staatsoper and be transported by the spectacular Philharmonic Orchestra at Musikverein.

4 Rekindled Romance Treat your empty nester holiday as a second honeymoon – an opportunity to reignite the spark. Regardless of how much of a cliché it may be, Paris really is the most romantic city in the world. Stroll along the Seine, handin-hand, only letting go to share a crepe or two. Steal a smooch under the Eiffel Tower, but save the sunset for Montparnasse Tower. The building may not be that impressive but you can watch the sun set over almost every iconic Parisian monument before the sparkling lights of the city illuminate the night. For something more exotic, Marrakech in Morocco is overflowing with colour and grandeur, bordered by the Sahara Desert and Atlas Mountains. Pick out presents for each other at Jemaa el Fna souk and then return to the square in the evening to immerse yourselves in a real-life Agraba. For unbeatable accommodation, stay in a traditional riad (try riadkheirredine. com/UK or leclosdesarts.com/en).

5 The New Hobby There’s no time like now to take up a new hobby, and there are many waiting to be discovered together.

Head to Seville, the heart of Spain’s Andalusia region, and learn the art of traditional flamenco dance (notjustatourist.com). Perhaps you’d prefer to improve your skiing – or take up snowboarding – among celebrities in Aspen, Colorado (for matchless luxury try The Innsbruck at bluegreenvacations.com, or for something more modest there’s mountainchaletaspen.com).

Photography is another hobby worth pursuing as a pair and a wonderful way to make memories last. Join Melbourne-based photographer Ewen Bell on an overseas photography tour, suitable for beginners through to professionals.

The bespoke, small-group packages range from capturing the vibrancy of Bhutan and Nepal, to snapping the wintery Swedish Lapland and our very own Outback, the latter via private plane (ewenbell.com).

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PARENTHOOD

Technology and kids

Jean Piaget’s Theory of Cognitive Development is perhaps the most recognised when it comes to explaining why kids are the way they are. He proposed four stages during which children construct an understanding of the world around them. When there’s a discrepancy between past knowledge and what occurs in their environment, they adjust their ideas (or ‘schemas’) accordingly. Put simply, children need to experience the world around them to understand it, and today, that means learning about and using technology.

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“Technology is part of a range of ways that children can learn, and that’s how we should think about it,” says researcher and presenter in technology and learning, Dr. Joanne Orlando.

“We all have a tendency to overuse screens, so having a balanced approach is important for children as well as adults. But just as important is the ability to reflect on how much time you’re on a device or computer, and to be able to say, ‘Hey, I’ve spent too much time on this today, I better get off and do other things,’” she says.

One way to teach children how to become self-aware is to provide markers they understand. Instead of demanding they switch off at 7pm, tell them they can play online until dinner is ready. That way, they’ll smell dinner cooking, hear the table being set and have a number of indicators that hint it’s nearly time to stop.

Dr. Orlando, who is based at the University of Western Sydney, studies how children and families use technology in order to better understand it. She’s also worked with companies such as Apple and Google, regularly speaking with organisations that have to address concerned parents.

According to Dr. Orlando, parents have to accept that we live in a technological world. “It’s just how life is today,” she says. “Saying that a child won’t use a device until they’re 10 or until they’re 12 is very difficult, because we are completely immersed in screens everywhere we go.”

In fact we are so engrossed in technology that writer Marc Prensky coined the term “digital natives” in an essay back in 2001 to refer to those who have grown up in a digital world and effortlessly understand how technology operates. Dr Orlando has found that just as reading taught people how to focus and encouraged creativity, technology is speeding up general cognitive development and our ability to comprehend information efficiently and effectively.

Dr. Orlando is continually explaining to parents that technology isn’t all bad news. “There are some amazing things that children are doing on their screens. For example, with voice command or Siri we now see young children navigating around the Internet. Children who are two or three understand key words and can find a video that they love, and that in itself is amazing literacy learning. You can’t get that sort of thing from a book or from talking. Technology is empowering children.”

Despite cognitive progress, parents remain concerned about the possibility of adverse health effects from technology. These include everything from poor eyesight and bad posture through to negative social effects, such as missing out on face-to-face activities and not participating in family life. How to manage ‘screen time’ is a contentious issue – Dr. Orlando recently gave 20 interviews on the subject in a single week.

“Think of it as if a child were playing with any other toy,” says Dr. Orlando. “Giving a child a couple of minutes is never enough, but for a young child, 30 or 40 minutes is about as much as they’ll play with any toy. As a rule of thumb, their play time with other toys is a great indication of how much time you might give them in one sitting on a device.”

“Saying that a child won’t use a device until they’re 10 or until they’re 12 is very difficult, because we are completely immersed in screens everywhere we go.”

Beyond these tips and tricks, the best way to teach a child how to use technology in a healthy manner is to model the behaviour you want them to adopt. When asked if there is such a thing as giving kids too much freedom online, Dr. Orlando points out to the similarity between the online and offline worlds.

“Freedom is never an issue,” she says. “But online is a very complex space and there are so many people and so much content and so many hidden agendas that we really need to help our children understand. I think teaching your child about online in the same way you’d teach them about anything else – about engaging with people, about relationships, about buying things – it’s not really that different to if it was offline.”

Setting clear, base values and making technology an ongoing conversation in the home is important as technology and the way that we use it is constantly changing. Parents have a responsibility to continually learn and think about it in order to make informed decisions and set a good example for their children.

Dr. Joanne Orlando is a researcher and presenter in technology and learning based at the University of Western Sydney.

Find out more about her work at joanneorlando.com.au or on Twitter at @JoanneOrlando.

Summer 2017

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Join the (book) club In an age of podcasts and eBooks, it might come as a surprise that book clubs are more popular than ever.

Some local Australian libraries and bookstores have even introduced waiting lists to cope with demand.

Brain Workout

The rise of book clubs can be traced back to the 1800s when ladies in Mattoon, Illinois, met to discuss novels in their living rooms. For the first time, women felt fulfilled intellectually, beyond their domestic ‘duties’. More recently, Oprah Winfrey was singlehandedly responsible for a book club revival.

Just as it's good for your body to be active, it’s also healthy to train your brain. Reading increases blood flow to the brain, including to areas not required for reading.

Remaining mentally stimulated through activities such as reading is also said to slow the progress of Alzheimer's disease and dementia.2

Oprah's Book Club was established to “get America reading again” according to Winfrey. Every month she chose a new book to read and invited viewers to comment. The books chosen reflected her femaleskewed audience, empowering women in a patriarchal society through discussion and literature.

Think Better

Thanks to the Internet, there’s a whole niche of book clubs waiting to be discovered. Jump onto meetup.com – an online network of local groups that organise faceto-face meetings – and there’s a book club for just about everything: post-apocalyptic stories, LGBT themes, a cookbook club, a book club for women over 50 who require champagne with their monthly discussions and even one called the ‘all the other book clubs were full’ book club.

Beyond the social aspect, reading has been shown to be hugely beneficial for the mind in people of all ages.

Researchers at the University of Queensland conducted a six-year study on more than 400 retirees aged over 50-years old and compared them with a similar group who were still working. They found that if a participant was a member of two social groups (such as a book club) before they retired and remained so over the duration of the study, their risk of death was two per cent – compared with five per cent if they stopped being a member of one group and 12 per cent if they ceased membership of both.1 But just in case history and science isn’t enough to convince you to join a book club, here are five practical reasons why you should sign up today.

In her landmark paper ‘What Reading Does for the Mind’, development psychologist Anne Cunningham found those who read are able to think analytically and recall information more effectively than those who don’t.3 This is because they're able to spot patterns and relate new information to knowledge that is already stored in the brain.

Expand your Vocabulary You might not notice it right away, but reading exposes you to new words, phrases and expressions. This is linked to your vocabulary – the more words you know, the more you can use in everyday conversations and writing.

It's a Stress Buster Reading, especially fiction, can act as a welcome distraction from a busy day, transporting you to the pages of the story and shifting your focus from stress to leisure.

Increased Attention Span With our lives connected to our phones and the incessant nature of advertising, we are constantly multitasking.

Switching between tasks not only lowers productivity, it can also increase stress. When you lose yourself in the pages of a book, your attention is suddenly on one thing.

Relearn how to focus through reading and over time, you’ll be able to direct your attention to other activities in the same manner.

1Steffens, N, Cruwys, T, Haslam, C, Jetten, J & Haslam, S 2016, ‘Social group memberships in retirement are associated with reduced risk of premature death: evidence from a longitudinal cohort study’ BMJ Open, vol.6, no.2.

2Woods, B, Aguirre, E, Spector, A & Orrell, M 2012, ‘Cognitive Stimulation to Improve Cognitive Functioning in People with Dementia’ Cochrane Library, no.2.

3Cunningham, A & Stanovich, K 1998, ‘What Reading Does for the Mind’ Am Educator, vol.22, pg. 8-15.

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TECHNOLOGY

The best cooking apps Mobile phones are intertwined with every aspect of our lives – not even the kitchen is a phone-free zone these days. But having the world at your fingertips isn’t simply a matter of convenience; it’s an opportunity to broaden your horizons. When it comes to the kitchen, there are countless cooking apps that do everything from helping beginners with basics to expanding the repertoire of professional cooks. Here are some of the best to keep you organised, inspired and most importantly, hungry for more.

The Perfect Egg Timer |

Free

Cooks and app-lovers will geek out at The Perfect Egg Timer, which helps you perfectly boil every egg. Measure your egg by placing it on your iPhone and using your fingers to adjust the size. Determine the altitude by GPS and then tell your phone if your egg is room temperature, frozen or chilled. Follow the cooking instructions and never over or under-cook an egg again.

Big Oven is the ultimate cooking tool, enabling users to both save and upload recipes, organised into folders.

It scores extra points for the leftover feature, where you can type in three ingredients you need to use up and the app will spit out suggestions on what to cook. Take advantage of the menu planner and shopping list to stay on top of your weekly meals.

Yummly |

Substitutions |

Free

$2.99

It’s not the comprehensive recipe search that makes Yummly the ultimate cook’s companion, but the ability to filter those searches according to allergies, dietary requirements, cuisines, nutrition, cooking time, technique, occasion and more. Explore top food websites and blogs for your favourite recipes, use the smart shopping list to note what you need and then integrate with the partner health app to track your eating.

Do you have a tiresome food allergy or need to cook for someone who does? Substitutions is a practical cooking app that suggests alternative ingredients.

You can also pick from a list of common allergies to create praiseworthy gluten-free, nut-free and meatfree dishes without the usual hassle, or alternatively substitute according to dietary preference, such as low carbohydrate and low fat meals.

Epicurious Recipes & Shopping List | Free

Paprika Recipe Manager |

$7.99

Paprika is the benchmark app for recipe management and has the ability to import recipes from the web, plan meals and prepare grocery lists. Manually search for recipes or browse online and clip them into the recipe book, then edit them in the app and organise them into categories. While some features overlap with BigOven, Paprika is a more refined version that’s better suited to serious cooks. Multiple timers and the ability to scale recipes are also useful.

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BigOven |

$1.49

Don’t know what to cook tonight? Epicurious boasts 35,000 recipes, sorted into sensible categories. It’s simple to search and bookmark favourites and there is also a range of handy features, including a timer that works on both the Apple Watch and iPhone, a seasonal ingredient finder and voice control to avoid getting your screen sticky while cooking. Over 10 million downloads can’t be wrong.

Wellplan

Summer 2017

26

Get appy with your health cover Private health insurance has never been so easy thanks to our sparkly new app.

The new Australian Unity Health app is here to help you connect your health cover to your lifestyle.

• Check the balance on your benefits.

• Make a quick extras claim.

• Access Wellplan Rewards.

That’s right, we’re giving you all the tools you need to make the most of your health cover, and it’s really, really easy.

App Store is a service mark of Apple Inc., registered in the U.S. and other countries. Android, Google Play, and the Google Play logo are trademarks of Google Inc.

Download the Australian Unity Health app now from the App Store and Google Play.