Australian Unity Wellplan Magazine Issue 30

From the Melting Pot R EC I P E S

Issue 30 — Winter 2017

w i t h AU ST RA L I A’ S TO P C H E FS

Top 10 marathons around the world The rise of culinary therapy

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WINTER 17

Welcome

Life is a marathon, not a sprint.

So it’s important that we make long term plans in terms of keeping ourselves healthy and vital to get the absolute most out of life.

To take care of what goes into your body, we’ve compiled healthy and delicious recipes from some of Australia’s top chefs – Alessandro Pavoni & Victor Moya (Executive Chef and Head Chef at Sydney’s two hat restaurant Ormeggio at the Spit), as well as Adrian Li (Head Chef at Melbourne’s amazing Saigon Sally and Tokyo Tina restaurants).

can do for you, and how you can find out about trying them.

Nick goes through the many reasons why people choose to take on this extraordinary challenge and how best to prepare for it.

He’s created a program to help you build race day foundations and get yourself in the best possible shape.

Culinary therapy is a way of using cooking to treat the mind, body and soul. In our article, you’ll discover that the healing power of cooking classes (and cooking itself) can help you deal with the stresses of life and face each day with a more positive outlook.

And finally, we look at ways in which you can keep your mind active, your brain healthy and improve cognitive function, from physical activity, to diet, to stress management.

And if you need any more long distance inspiration, we’ve put together a feature that showcases the top ten marathons around the world. They are all unique, but all amazing.

Fusion fitness has become the go-to way to combine two or more exercise disciplines and turn them into one super workout. In our feature, you can discover some of the more popular ones, what they

For those of us who love to go the distance, this edition of Wellplan features an article by Australian Unity’s fitness expert Nick Scott on how to prepare for a 42km marathon.

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If travelling’s more your thing, we have a couple of great articles on how you can get more out of your journeys, including how to travel more sustainably to make sure that the only footprints you leave are the ones that your feet make.

I hope that this edition of Wellplan will go some way to helping you bring them together.

Amanda Hagan

Chief Executive Officer - Healthcare

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CONTENTS FITNESS WITH NICK SCOTT Preparing for a marathon

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TOP TEN Marathons around the world

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RECIPES FROM THE MELTING POT With Australia’s top chefs

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NUTRITION The rise of culinary therapy

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FUSION EXERCISE The fitness game changer

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TRAVEL How to travel sustainably

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PARENTHOOD Holidays for the whole family

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KEEPING THE MIND ACTIVE Four ways to keep your brain healthy

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TECHNOLOGY Claiming is easy with the Australian Unity app

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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.

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FITNESS WITH NICK SCOTT

Preparing for a marathon Nick Scott is back this issue with more fitness advice, this time for anyone who’s ever wanted to complete a marathon or attempt a new personal best. Having finished multiple himself – as well as triathlons – Nick knows firsthand that there’s a lot more to it than running 42 kilometres.

So you want to run a marathon? If that’s the case, there’s little more important than doing it for the right reasons.

According to Nick Scott, for most it’s about a sense of accomplishment. Completing any challenging task is going to result in feelings of achievement that are bigger than the marathon itself.

“It’s about human spirit and achieving the unachievable,” he says. “It’s that stretch, that physical goal, that sense of pride and even setting an example for your kids.”

As a personal trainer, Nick further emphasises getting fit to run, as opposed to running to get fit. That means highlighting the importance of muscular strength as well as cardio stamina.

“The house falls down if the structures are not strong,” says Nick. “Everything around the hips, the spine and the pelvis needs to be stable, because if those joints are loose, the energy is leaked and the joints just get smashed.”

Most fitness coaches will also tell you it’s unnecessary to run the full distance But training for a marathon is not before the marathon. Like Nick, they something you can just jump into. Nick “It’s about human focus on a weekly volume of running, recommends easing your way into spirit and achieving which is about 100 to 150 kilometres for running and strength training if you’ve the unachievable.” an elite athlete or 30 to 40 kilometres a never attempted one before, and then week for ‘weekend warriors.’ The tapering building up to a half marathon before off happens a couple of weeks before finally attempting the whole hog. the marathon, where an elite athlete might drop down to about 60 kilometres a week and the weekend warrior “The first thing to consider is the goal – the goal for the to 5 or 10 kilometres a week. athlete is to finish, to literally just stumble across the line and get that sense of accomplishment. For most people, Then there’s the race itself, which requires mental strength that’s what the first one is all about,” says Nick, who adds and energy, as well as physical. Nick believes that one of the that training for a half marathon from scratch takes about biggest problems with marathon execution is that people four to six months. get excited and run too fast.

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“Think of it like a credit card; if you spend your money early, you’re in debt and you’re going to pay for it later. So if you’re running, you might be feeling so good at the start, or even at 20 kilometres, and then boom: you’ve got nothing left at 30 kilometres.”

There’s also nothing wrong with walking, it just comes down to your goal. “People get competitive so they’ll be running 30 seconds a kilometre faster than what they’ve trained at,” says Nick. “That’s all very well for 10 kilometres but that’s going to come back and bite you later. You’re going to end up walking then whether you like it or not – you won’t just pull up this miraculous PB that wipes 15 to 20 minutes off your time. If you haven’t done it in training, don’t do it on race day, that’s the key.”

One of the best ways to avoid running too quickly is by training with a heart monitor. Although they help you reliably manage your pace, some people prefer to run without. Nick also prefers to run without music because it enables him to hear his feet hitting the ground, indicating whether he’s running light and efficiently or slapping the concrete.

Just as important as the physical preparation is the psychological preparation. Nick suggests not thinking about feelings of pain during the race, but instead to think of it as your body communicating. Having a negative outlook can spike your heart rate and affect your race.

Some people even write mantras on their hands to remind them to think positively.

“You go through these rollercoasters of emotion throughout the whole run,” says Nick. “You really have to search for that inner strength and draw from a place you didn’t know existed, and then you go, ‘wow I actually can do it,’ and it gives you a lot of confidence. And if you can do that, you can do anything.”

The best part? Once the race is over, the discipline you learn can be applied to every other aspect of your life.

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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Building race-day foundations: Running a marathon is about more than just cardiovascular fitness – it’s about building strength to keep your body aligned. “You need to get strong,” says Nick. “If you can imagine standing still with perfect posture for three to four hours not doing anything, let alone running a marathon where you have to hold that posture, it requires a lot of conditioning.”

Here are four simple exercises you can complete anywhere, without equipment, as part of your marathon training.

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Exercise 1: Single leg squats 1. Balance on one leg and activate your core.

2. Extend your arms in front of you, then lower your hips towards the ground.

3. Maintaining balance, push your hips up and away from the ground, back to your starting position.

4. Attempt 10 to 15 reps (or as many as can be done with good form).

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Exercise 2: Supine hip extension 1. Lie on your back with your feet hip-width apart.

2. Lift one foot off the ground.

3. Activate your core and push your hips away from the ground, keeping them level and focusing on engaging the glutes.

4. Lower back to the ground and attempt 10 to 15 reps.

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Exercise 3: Front plank 1. Lie on your front with your elbows under your shoulders.

2. Engage your core and lift up so your body weight is suspended on your forearms and toes.

3. Maintain your breathing and keep your spine in a neutral position with your neck and shoulders relaxed for 30 seconds.

Exercise 4: Side plank

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1. Lie on one side with your elbow on the ground in line with your shoulders.

2. Place your top leg in front of your bottom leg, or stack feet on top of each other for something more challenging.

3. Lift your hips so they are level with your back in a straight line and hold for 30 seconds, keeping your buttocks tucked in, lower back to the ground.

4. Repeat.

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Top ten

Marathons around the world With marathons taking place annually on every continent, there’s nothing quite like an overseas adventure to encourage goal setting. We’ve handpicked ten of the best, most beautiful and offbeat marathons worldwide to inspire you to start training. Read through the list – there really is something for everyone.

The Big Five 1 Marathon

The Great Wall 3 Marathon

Everest Marathon 5

South Africa: June

China: May

Nepal: May

Can you name the big five African game animals? Not a worry if you can’t, you can always familiarise yourself with lions, elephants, buffalos, leopards and rhinoceroses as you run through the African savannah. Expect rocky footing and no barriers between you and the animals; nothing like spotting a lion to make you pick up the pace.

Said to be one of the most challenging marathons, it’s wise not to expect a personal best here – it’s all about the experience.

A unique way to see one of the Seven Wonders of the World, you’ll also run through rural villages and valleys as locals cheer you on. The view at the top of The Great Wall is worth tackling over 5,000 steps.

While you won’t have to climb to the top of Everest to finish this marathon, it does take you through the Everest National Park, the ancient Buddhist monasteries of Pangboche and the Sherpa capital town of Namche Bazaar.

The fluctuating terrain and altitude (it’s the highest marathon in the world) means it’s not easy, but nothing worth doing ever is.

Difficulty: Advanced big-five-marathon.com

Difficulty: Expert great-wall-marathon.com

Difficulty: Expert everestmarathon.com

Australian 2 Outback Marathon

Tokyo Marathon 4

Walt Disney 6 World Marathon

Australia: July

It doesn’t get much more majestic than the Outback, and this marathon is as much of a sightseeing tour as it is a mental and physical challenge. Tick Uluru and The Olgas off your bucket list, crossing bushfire trails and red earthy sand along the way.

With limited signposting, it’s important to stay on the path.

Difficulty: Intermediate australianoutbackmarathon.com

Japan: February One of the World Marathon Majors races, this is a flat urban course through one of the most exciting cities on earth. Pass major sights such as the Imperial Palace and draw inspiration and energy from over 1.6 million spectators handing out goodies – not to mention TEAM SMILE, the 10,000 happy people who volunteer each year.

Difficulty: Intermediate marathon.tokyo/en

Florida, USA: January

A great choice for beginners who don’t want to take the race too seriously, the Disney Marathon sees participants run through four Walt Disney World parks as characters in costume, live music, dancers and acrobats entertain along the entire track. Note that queues can build up at popular photo stops.

Difficulty: Beginner rundisney.com/ disneyworld-marathon

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ET Full Moon Marathon Nevada, USA: August

This is about as kooky as they come: a marathon through the desert on the Extraterrestrial Highway (it’s actually called that), on the fringe of Area 51 in the light of the full moon. It’s a smaller race, perhaps because alien costumes are heavily encouraged, but it’s legitimate nonetheless. The race starts at midnight – ideal timing for spotting UFOs. Difficulty: Experienced calicoracing.com/events/et-full-moon

New York City 9 Marathon

Antarctic Ice 10 Marathon

Antarctica: November

New York: November

One of the world’s most popular marathons, there’s a lot to love about this race. From the starting line send-off of Frank Sinatra’s “New York, New York” to the Central Park finish line, you’ll be among locals, travellers, beginners and athletes alike as over 50,000 people make their way through the five boroughs of New York City.

Difficulty: Experienced tcsnycmarathon.org

Marathon du Medoc 8 France: September

Ever wanted to drink wine, eat and run a marathon at the same time? You can. One of the aims of this race – limited to 8,500 participants – is to get through the entire thing without succumbing to drunkenness along the 20 or so wine stops. Jog through the French countryside with the incentive of unlimited oysters, pate, cheese and ice cream along the journey. And make sure you know what the costume theme is for the year before rocking up.

Difficulty: Beginner marathondumedoc.com

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Warning: this race is not for beginners. If you’ve run just about every marathon and are looking for a challenge, add another continent to your repertoire with this extreme race, just a few hundred miles from the South Pole. The scenery is as stunning as it is cold and windy, and with only 50 or so people attempting it each year, the team spirit alone is worth the voyage. Not even penguins live this far south.

Difficulty: Expert icemarathon.com

RECIPES

From the melting pot WITH AUSTRALIA’S TOP CHEFS

Alessandro Pavoni & Victor Moya

Adrian Li Head Chef Adrian Li from happening Melbourne restaurants Saigon Sally and Tokyo Tina has a reputation for punchy Asian flavours. But that doesn’t mean he’s limited to one cuisine.

Inspired by Aussie seafood and our love of a refreshing tinnie, he’s combined a mix of flavours and a ‘fusion of ideas’ to bring us these two recipes. Adrian has cooked both for mates at barbecues and dinner parties and says they’re “fun dishes that get the conversation started.”

Head Chef Victor Moya is the Spanish chef at the helm of Executive Chef and owner Alessandro Pavoni’s two hat restaurant in Sydney, Ormeggio at the Spit. In a fusion of some of the world’s best food countries, the tagliolini blends popular ingredients from Spain, Italy and Australia and is great for a dinner party, while you’ll find versions of the frittata (serve cold as an entree or enjoy as leftovers) throughout all three countries, too.

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Frittata di prosciutto e patate

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Ingredients

Method

12 eggs 200ml extra virgin olive oil 2.7kg potatoes (peeled and sliced) 200g sliced white onions 50g prosciutto ½ bunch parsley (chopped) salt

1. Heat up the oil in a nonstick pan.

Add the potato and cook over a medium heat until they start to stick to the bottom of the pan.

Keep stirring until they are broken and golden brown (about 20 min).

Strain the potatoes and keep the oil.

2. In a bowl, whisk the eggs with the salt, parsley and cooked potato.

3. Add the oil back to the nonstick pan and fry the onion for 10 minutes, until soft.

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4. Add the eggs and prosciutto, and mix everything together.

5. Turn down the heat and cook for 3 to 5 minutes before flipping over.

6. Repeat this flipping every few minutes until you can feel that the eggs are cooked and the surface is golden brown.

7. Turn it onto a plate and let it rest for 30 minutes. Serve with salad.

Hazelnut & crab tagliolini Ingredients 500g fresh egg tagliolini pasta 2 red capsicum, cut into large chunks (or 200g jar of marinated capsicum) 1 packet (150g) spanner crab cooked meat (Fraser Isle) 1 bunch chives Hazelnut puree

250g Piedmont toasted hazelnut (best quality possible) 300ml water 40g hazelnut oil (otherwise olive or coconut oil) 5ml apple vinegar sea salt

Method For the capsicum

1. Preheat the grill on high.

2. Remove pith and seeds from capsicum. Cut into quarters and flatten (so it will cook evenly).

3. Place the first batch of capsicum on an oven tray under the grill (skin side up) and cook until the skin is blackened and starts to blister.

4. Remove capsicum and place into a plastic bag and twist to close.

Leave in the closed plastic bag for 5 minutes to steam (this makes the skin easier to remove).

5. Remove capsicum from the bag.

You may need to place it aside to allow it to cool sufficiently to handle, and peel off blackened skin.

6. Slice capsicum in long strips.

Hazelnut puree

1. Blend all the ingredients together with the blender at maximum speed until the mixture has a smooth texture.

To serve

1. Cook the pasta to pack instructions. Drain but reserve some of the pasta water.

2. Over a medium heat, stir in the capsicum, one large spoonful of hazelnut sauce, a drizzle of olive oil, and add a little pasta water as necessary until it gets that perfectly saucy texture. Toss in the pan and season to taste.

3. Divide the pasta between plates.

Form a nest on top with the hazelnut puree and leave space to put the crabmeat on top. Glaze with the remaining liquid in the pan and grate over with whole hazelnuts. Sprinkle some chopped chives on top too.

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Scallops with green apple curry Ingredients Green apple curry

4 jalapenos (grilled) 420g shallots 3 cloves garlic 1 lemongrass stalk (minced) 4 kaffir lime leaves 25g coriander stalk 200ml oil 250g palm sugar 200ml fish sauce 500ml apple juice 500ml Kara coconut cream 100g Thai basil 1 Granny Smith apple (peeled & cored) Marinated roe

50ml soy 50ml mirin 100g salmon roe To serve

8 scallops (fresh or frozen) 1 apple julienne 20g fried shallots 20ml oil

Method Green apple curry

1. Place the jalapenos, shallots, garlic, lemongrass, kaffir lime leaves and coriander into a food processor with 100ml of oil and process into a fine paste.

2. Heat a pot with the remaining 100ml of oil and fry the paste until fragrant without taste of raw garlic.

3. Once the paste is cooked, add the palm sugar and turn the heat down.

The paste will start to darken once all the sugar has melted.

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4. Deglaze the pot with fish sauce.

Add apple juice and reduce by half, then remove from the heat.

5. Once curry is off the heat, add in the coconut cream, Thai basil and apple. Place the curry into a blender and blend until very smooth.

Season with salt and pepper.

Set curry aside to be used later.

Marinated roe

1. Mix mirin and soy. Add the salmon roe and rest overnight.

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To serve

1. H eat a pan with a touch of oil.

Once the pan is hot enough, sear the scallops on one side for a minute, then flip and remove after 20 seconds.

2. W hile searing scallops, heat the curry in a small pot. To serve, place a spoonful of curry into each shell.

Place scallop on the curry and sprinkle with fried shallots. Garnish with julienne fresh apple and finish with salmon roe.

Bia can chicken Ingredients 1 chicken 5 shallots 1 lemongrass stalk 100ml fish sauce 20 chilli flakes 50g Chinese five spice 5 kaffir lime leaves 20g galangal 30g honey 1/2 can Beer Hanoi 100ml oil

Method 1. Preheat oven to 250â °C. 2. Blitz all ingredients (except beer and chicken) into a fine paste.

3. Rub the paste onto the chicken.

4. Place the beer can inside the cavity of the chicken and place into the oven so that the chicken is sitting upright.

5. Roast at 250â °C for 45 minutes.

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NUTRITION

The rise of culinary therapy

Cooking is a creative outlet that can ease a broken heart, reduce stress levels and have a significant impact on mental health. More formally, mental health experts have started to refer to ‘culinary therapy’, where cooking classes form part of a wider treatment plan for a range of mental and behavioural health conditions, ranging from depression and anxiety to drug and alcohol addiction. But those in the hospitality industry have always known about the healing power of cooking.

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In 2005, American chef and restaurateur Michael Schlow released a cookbook, ‘It’s About Time: Great Recipes for Everyday Life’. As early as the introduction, he references culinary therapy: “This book sets out not only to teach you how to cook and eat well when you’re on the go, it also works in reverse for when your soul is crying out for a little bit of culinary therapy.”

According to Yvette Black, a senior occupational health therapist at Bloomfield hospital, there simply isn’t much scientific information out there, with few papers written that specifically mention the term ‘culinary therapy.’

Even so, it’s been part of treatment programs around the world for decades.

The classes are designed for those with either an intellectual or psychological disability, or with complex needs, such as being in a transitional house, having been in and out of homelessness and substance issues.

The accredited cooking classes at the centre fall under a Certificate of General Education for Adults, with some ingredients coming from the community garden, which adds to the cooperative group environment.

“Underpinning all of that is a connection with this centre and breaking down barriers to alleviate social isolation.

A sense of empowerment is really what we’re aiming for,” adds Cathy.

“I guess we’ve taken it for granted; we’ve probably asked ‘why’ cooking helps but we’ve never actually written it up to say, ‘here’s the proof’ – the proof is in the pudding, literally!

Culinary therapy is a term to put to something we’ve been doing for a long time,” she says.

But the same theory behind culinary therapy also applies to those without mental and psychological health concerns. According to Yvette, there are huge social benefits that come from preparing a meal – either for others or oneself – whether that’s social interaction, giving yourself time to think or even just entering into a mindful activity without being glued to a screen.

Yvette developed a breakfast and cooking group working closely with dietitians and a multidisciplinary team at her hospital. Unlike most units, Yvette’s patients make all of their own meals, which means there’s variety in their diets. It also makes the hospital feel more like a share house, as opposed to an institution.

The idea behind the classes is less about teaching patients to cook and more about providing a purpose.

“It’s introducing a medium that might improve someone’s mood, so whether that’s preparing a meal together or going for a walk or something else, it’s that important sense of using that really good therapeutic medium. With cooking, we often default to it as a therapeutic medium because it’s a regular part of the day,” says Yvette.

“It’s been really engaging in a meaningful way, so people can transfer these skills into their daily life at home when they’re out of the hospital,” she says. “No matter what pops out at the end, the fact that you’ve actually made it is marvelous. It’s a huge confidence booster.”

One person who knows this all too well is Judy Phillips.

The mother of five has been taking cooking classes from her home in Sydney’s eastern suburbs since 2012 and released her first cookbook, Good Life Great Food: Recipes for Loving and Sharing, at the end of 2015, with all proceeds going to the Black Dog Institute. For Judy, cooking was her catharsis.

Those in the hospitality industry have always known about the healing power of cooking.

Cooking classes eased their way into therapy after women in the ‘60s were looking for something to do. That was the case at Farnham Street Neighbourhood Learning Centre in Flemington, Melbourne, which started in 1959.

“It basically started from that very grassroots community level,” says centre co-ordinator, Cathy Connop, “eventually in 1983, the centre became a neighbourhood house.”

“When all the big institutions were starting to close, we started developing some programs for people with mental illness living in the community as a pathway to alleviate isolation. That started around 1993. The first cooking class was a disability cooking class that we did with a mental health agency in the area at the time. It was very successful and now we have four weekly cooking classes,” says Cathy.

“My last two children are twins, both are now 22, but 20-odd years ago, no one even knew what post-natal depression was. There was no label, no one understood – all I knew was that I’d had a high-power career come to an end and I was stuck home with two children. Cooking was my saviour. I had to do something to feel productive.

There’s no question that stirring a pot and coming out with something really good at the end of it was therapeutic,” she says.

Today, all sorts of people take Judy’s classes, but it’s the young-to-middle-age mothers taking a timeout for themselves that really give her a kick. “Not only do they have a great time, they’re taking that knowledge away with them. They really love it; I wouldn’t have kept going otherwise,” she says.

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FUSION EXERCISE

The fitness game changer

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Ever heard of Yogalates? How about Piloxing and Nia? Although fusion exercises seem as diverse as they are trendy, there’s one thing all the teachers agree on: fusion fitness is old news.

Nia

Piloxing

Nia is a one-hour movement class that draws from dance, martial arts and healing arts. It sounds obscure, but it’s actually been around for 35 years. In fact Nia’s American based company claims it started fusion fitness in 1983.

Any fusion exercise can exist, so long as the different modalities work together anatomically – for example, circus acts and meditation wouldn’t mesh. But then again, you wouldn’t think pilates, boxing and dance could co-exist, but they do. This more recent form of fusion exercise is called Piloxing, and master trainer Linda Nogara’s classes are always packed in Melbourne.

Formerly a classical ballerina, and then a martial artist, Linda leads classes through three blocks: standing pilates, boxing and dance.

“Nia is one of those best kept secrets,” says Sophie Marsh, a black and white belt Nia teacher who’s been instrumental in bringing Nia to Australia over the last decade. Nia was Sophie’s lifeline when she lived in Colorado for seven years, connecting her to a community of like-minded people. There was never a doubt in her mind that she was going to teach it back in Australia.

The discipline is no wishy-washy activity; there are 52 foundational steps and, like martial arts, people can undertake training in different coloured belts. The colours don’t represent grading, but rather different layers of learning. For example, the blue belt deals with communication, relationships and intimacy. Physically, Nia improves flexibility, mobility, stability and strength.

“They seamlessly move into each other because they are tempo based. We follow a formula and each block creates an interval as well,” she says. “It’s something that you need to experience, because people just go, ‘What?’”

The benefits can be broken down into those same blocks: the dance builds cardio fitness and coordination, pilates creates leaner muscles and aids postural alignment, and the boxing component is all about core strength and definition. It’s hardly surprising the piloxing mantra is “sleek, sexy, powerful”.

niaaustralia.com.au

Bodhi & Ride

piloxing.com

Based in Melbourne, Bodhi & Ride studio manages to combine spin classes with an upper body workout. When founder Michaela Fellner was still working as a corporate banker for ANZ with three children, she struggled to find balance in her life.

Yogalates

Michaela turned to cycle classes but was met with old equipment, lacklustre instructors and bad music. Inspired by similar concepts overseas, she decided to put her own spin on cycle.

Louise Solomon, who created Yogalates (a mix of yoga and pilates) over 25 years ago in a Byron Bay community hall, thinks that high stress levels and a lack of time leads people to try fusion fitness. “There’s a lot of stuff out there on mindfulness, which seems to be the latest buzzword, but it’s always been there in the yogic philosophy,” she says.

We don’t spin, we ride,” says Michaela. “We give you hand weights from 1 to 4 kilograms that you grab during some of the tracks. We stand up a lot. There’s more variety, and all in a fully enclosed, soundproof chamber with cool lights and great music, which makes people really get into the zone.

It’s an experience more than a class.”

Yogalates appeals to a wide audience because it focuses on building stability in the core, which in turn supports the healthy breathing required for yoga. “Yogalates is very much for the general public. I’m not teaching yogis yoga.

Everyone has different bodies,” says Louise.

bodhiandride.com.au

yogalates.com.au

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TRAVEL

How to travel sustainably

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At the start of December 2015, The United Nations General Assembly declared 2017 the ‘International Year of Sustainable Tourism for Development.’ Given we’re well into 2017 already, there’s no time like the present to consider how you can travel responsibly for the sake of the country you’re visiting, its citizens and yourself.

Sustainability doesn’t only refer to the environment, but also to social and economic sustainability. In other words, sustainable tourism is committed to having a low impact on the environment and culture of a location, while helping the country thrive through local job creation.

Perhaps the best way to travel sustainably is to start with your own backyard. According to The Guardian, one transatlantic flight adds as much to your carbon footprint as a year’s worth of driving, so it makes sense to look closer to home for a relaxing break or thrill-seeking adventure. In Victoria, the Yarra Valley wine region and Mornington Peninsula are only an hour’s drive away, as are Sydney’s northern beaches from its CBD. Also in New South Wales, the stunning treks of the Blue Mountains are just a couple of hours in the car from Sydney.

If you’re set on an overseas escapade, pick a country renowned for sustainable practices. Costa Rica is on the way to becoming the first carbon-neutral country by 2020, while Sweden has hundreds of accommodation options with the Nordic Ecolabel stamp. But regardless of where you go, always look for tours with ecotourism certifications – Intrepid Travel offers a range of carbonoffset tours. Some countries also struggle to cope with the influx of tourists, such as Bali in Indonesia. Any visitor can see that the island can’t handle the rubbish left behind, with hundreds of plastic bottles littering the streets and beaches. Wherever you travel, try not to leave a trace.

Use refillable water bottles and reusable bags instead of disposable alternatives and always opt for renting a bike over a car where possible.

External factors can also influence tourism. For example, tourism in France, Turkey, Greece and Egypt plummeted last year following terrorism fears and migrant crises, while the 7.8-magnitude earthquake that hit Nepal in 2015 devastated the tourism industry. Choosing where to spend your tourist dollar carries power, and visiting these countries – safely – contributes to rebuilding economic sustainability. If you want to do a little more, extend your trip to help where help is truly needed, such as rebuilding projects in Nepal via reachfornepal.org.

As a general rule, wildlife holidays are also a sustainable way to explore other countries when travelling with accredited companies. Gorillas in Rwanda, tigers in India, Arctic whale watching and all-round wildlife trips to the Galapagos are exciting travel options that boast staff who know how to get close to animals while respecting their habitats. Many ethical and sustainable travel companies support conservation projects run by local communities too. Need a shortcut to find them? Google previous winners and shortlisters of the World Responsible Tourism Awards.

Another way to travel sustainably is through organisations like sustainabletravel.org. Its mission is to improve lives and protect places through tourism. Through their work, governments, companies, NGOs and local communities come together and use tourism to balance economic development, green growth and protection of natural and cultural assets. They’ve helped communities, hotels, airlines, cruise lines and governments plan more responsibly. They also offer a 30-minute online course that equips travellers with knowledge on how to make sustainable travel choices and make a difference in the process. Completing the course grants access to their Travel Better Club, recognised by the 10YFP Sustainable Tourism Programme, an initiative led by the World Tourism Organization (UNWTO).

No matter where you travel, there are little things you can do in every destination. Hang your hotel towels up so they’re not washed every day and wasting water, restrict your showers in drought-ridden countries, buy your food from local hawkers and farmer’s markets to support the community, opt for local guides over hotel-approved staff, buy local souvenirs, tick the carbon offset box when purchasing your flight online, report animals being mistreated for the benefit of tourists to a local authority (tigers in chains and elephant rides are all too common in Thailand), swap 4WD safaris for walking tours and taxis for public transport, and respect the local culture wherever you go – it’s the best way to preserve it.

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PARENTHOOD

Holidays for the whole family For some, the thought of travelling with children sounds more like a nightmare than a holiday. But pick an age-appropriate destination and it won’t just expose kids to new cultures – the experience will become a lifelong memory. Every family is different, but here are 9 destinations to help you start planning a vacation.

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Treehouse Stays in Bangkok, Thailand

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Not far from bustling Bangkok is the perfect accommodation for parents with older children looking for something truly unique. Assuming you don’t suffer from vertigo, Bangkok Tree House will top your list of memorable experiences. Sleep under the stars in a boutique tree house made from bamboo, glass and steel. Even walking to public areas is fun with suspended wooden walkways. With a solar and wind energy powering the hotel, rainwater harvesting, composting and decor made from reclaimed timber, there’s the added bonus of it being a sustainable holiday.

All of the Lights in Tokyo, 2 Japan It’s difficult to know where to begin with Tokyo. You could take the family to Tokyo DisneySea, or head to Harajuku and check out some cosplay characters before ducking over to Yoyogi Park to watch the Rockabilly dancers on a Sunday. Then there’s the cultural side, from Meiji Shrine and art museums to the bustle of Tsukiji market. Food ranges from ramen ordered via vending machine and yakitori down quaint alleyways through to quirky cafes where you can pat hedgehogs and owls. One thing’s for certain: you’re going to wish you had more time.

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Australian Roots in Uluru

The middle of the Red Centre and cultural heart of Australia, Uluru is an important trip for Aussies of all ages.

If you can afford the accommodation and have young children, Sails in the Desert will load you up with equipment from strollers through to cots. Walk around the base of Uluru, starting early to avoid the heat. Explore with a local guide who will be able to provide history, tell Dreamtime stories, point out Aboriginal paintings and give you a 101 in bush tucker. Even with children in tow, it’s difficult not to feel a deep, spiritual connection to this place.

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Market Madness in Marrakech, Morocco

It doesn’t matter how old you are, exploring the Aladdinlike main square of Marrakech, Jemma el Fna, will make your jaw drop. In the evening, rows of outdoor restaurants set up selling everything from kid-friendly meat skewers to snail soup and goat head. Hawkers pull up beside diners, hoping to sell biscuits, while street performers piping henna, flaunting monkeys and charming snakes will try to reel you in. Too tired to walk around the city?

Explore it via horse and cart. Riads are as authentic as they are beautiful when it comes to accommodation, or opt for Club Med.

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The Ultimate Beach Holiday, Fiji

Fiji is known for being kid-friendly and there’s perhaps no better place to visit when holidaying with children.

There is an abundance of family-style resorts with everything from water slides and playgrounds to kids clubs and nannies. The beautiful locals are what truly make holidaying with kids in Fiji a delight – don’t be surprised if the little ones don’t want to come back after being doted upon. Denarau, the Coral Coast and the Mamanuca Islands are the best places to visit.

Aside from the water activities, see if your hotel provides the opportunity for face-to-face stationery donations to a local school in need.

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A Cultural Injection in Hanoi, Vietnam

Vietnam’s capital city has a huge variety of sights and experiences to explore. Start with a visit to Hoan Kiem Lake (be sure to catch a water puppet show nearby), then take a tour of the Old Quarter and be filled in on over 1,000 years of history. Be sure to check out historic landmarks such as Quan Thanh Temple. Parents can also pick up a bargain on Hand Trong, the art street where painters recreate famous canvases, but if it’s up to the kids, they’ll want to visit Luong Van Can, better known as toy street.

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Skiing in Whistler, Canada

The family that skis together stays together. Whistler Blackcomb ski resort has an enormous range of runs for the entire family. It’s been open for over 50 years and boasts one of the biggest ski areas in the world.

Whether you want to go shopping, eat out, indulge in a spa or take a scenic helicopter ride, there’s plenty to do if you fancy a day off the slopes as well. Throw into the mix a long season, reliable snowfall and stunning mountain scenery and your holiday is only uphill from there.

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House Boating in Kerala, South India

Often dubbed India’s most beautiful state, one of the best ways to see Kerala is from the water.

Cruise along the unwinding network of lagoons, canals and lakes that run into the Arabian Sea, admiring palm-fringed shores and verdant rice paddy fields. Relax to the slow movement of the boats – restored kettuvallams once used for transporting spices and rice – and enjoy meals on board supplemented with freshly caught fish.

Winter 2017

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Los Angeles’ Theme Parks, United States

Forget the Gold Coast, there’s a different kind of theme park going on in LA. Of course there’s Disneyland and Universal Studios, but the kids will also adore a visit to Hollywood.

Sporty types will have an LA Lakers game high up on their list, while big spenders will know to hit the Beverley Hills boutiques. For the weird and wonderful, stroll along Venice Beach (or hire bikes) until you reach Santa Monica Pier, then stop for a bite to eat and a family photo.

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Keeping your mind active and young Everyone has memory lapses, some more than others. Keeping your brain healthy and improving cognitive function is important for everyone, regardless of how many candles you’re blowing out this year. These techniques and lifestyle changes will help your mind stay active for longer.

Get Physical

Move to the Mediterranean

As we age, the white and grey matter in our brains decreases, but regular physical activity can help promote brain health and slow down the process.1 Research suggests there’s no need to wait until we’re older, with exercise earlier in life promoting longer-lasting brain and metabolic health via the gut.2 The idea is that beneficial bacteria in the gut are important not just for your metabolism and immune system, but also for neural activity. Lasting impacts can therefore occur during critical development periods. According to Mika and Fleshner (2015), exercise in early life increases gut bacteria associated with psychological and metabolic health.

This one might be a little less realistic, studies have shown that adherence to a Mediterranean diet, which is highly-plant based and full of antioxidants, can improve brain function, especially in older adults.1 Pelletier et al.

(2015)5 suggest that the Mediterranean diet benefits brain health by preserving structural connectivity. In another study just last year, Valls-Pedret et al. (2016)6 found that the Mediterranean diet supplemented with olive oil or nuts resulted in improved cognitive function.

Eliminate Stress Emotion and cognition are inextricably linked. Stress causes the release of hormones and neurotransmitters in the brain, which influences how we think and behave (Shansky & Lipps, 2013).3 A correlation has been found between high stress levels and memory and learning ability (Aggarwal et al., 2014).4 This is why it’s important to live a balanced lifestyle, or to take time out from high-pressure jobs. Going on walks, exercising, taking up yoga, socialising with friends and having a creative outlet are all effective ways to reduce stress, and could delay memory impairment.

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Learn something new A higher level of education is associated with better mental functioning. Research has shown that higher years of education positively correlate with volumes of grey matter and grey matter metabolism, as well as the functional connectivity between important parts of the brain, like the hippocampus and frontal lobe (Arenaza-Urquijo et al. 2013).7 The theory goes that education strengthens memory because the brain is in the habit of being mentally active. Therefore, regularly challenging your brain – whether that’s by learning a language or undertaking the weekly cryptic crossword – could help maintain brain function and strengthen communication between brain cells.

Wellplan

1. Jackson PA, Pialoux V, Corbett D, Drogos L, Erickson KI, Eskes GA & Poulin MJ, 2016, ‘Promoting brain health through exercise and diet in older adults: a physiological perspective’, The Journal of Physiology, vol. 594, no. 16, pp 4485-4498. 2. Mika A & Fleshner M, 2015, ‘Early life exercise may promote lasting brain and metabolic health through gut bacterial metabolites’, Immunology and Cell Biology, doi: 10.1038/icb.2015.113. 3. Shansky RM & Lipps J, 2013, ‘Stress-induced cognitive dysfunction: hormone-neurotransmitter interactions in the prefrontal cortex’, Frontiers in Human Neuroscience, doi: 10.3389/fnhum.2013.00123. 4. Aggarwal NT, Wilson RS, Beck TL, Rajan KB, Mendes de Leon CF, Evans DA & Everson-Rose SA, 2014, ‘Perceived Stress and Change in Cognitive Function Among Adults Aged 65 and Older’, Psychosomatic Medicine, vol. 76, no. 1, pp. 80-85. 5. Pelletier A, Barul C, Féart C, Helmer C, Bernard C, Periot O, Dilharreguy B, Dartigues JF, Allard M, Barberger-Gateau P, Catheline G & Samieri C, 2015, ‘Mediterranean diet and preserved brain structural connectivity in older subjects’, Alzheimer’s & Dementia, vol. 11, no. 9, pp 1023–1031. 6. Valls-Pedret C, Sala-Vila A, Serra-Mir M, Corella D, de la Torre R, Martínez-González MÁ, Martínez-Lapiscina EH, Fitó M, Pérez-Heras A, Salas-Salvadó J, Estruch R & Ros E1, 2015, ‘Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial’, JAMA Internal Medicine, vol. 175, no. 7, pp 1094-1103. 7. Arenaza-Urquijo EM, Landeau B, La Joie R, Mevel K, Mézenge F, Perrotin A, Desgranges B, Bartrés-Faz D, Eustache F & Chételat G, 2013, ‘Relationships between years of education and gray matter volume, metabolism and functional connectivity in healthy elders’, NeuroImage, vol. 83, pp 450-457.

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TECHNOLOGY

Make a claim in a snap It’s not uncommon to see people of all ages whip out their phones at a restaurant and take a happy snap of their food – but have you ever taken a picture of your dental receipt? The Australian Unity App was updated recently to make claiming even easier. All you need to do is take a picture of an itemised receipt for the extras service you wish to claim (available for claims up to $300), upload it to the app and Australian Unity will do the rest for you.

We asked casual teacher Gilenne Freeman how she found the app. Her answer? User-friendly. “I wouldn’t call myself a techie or technically minded at all,” she says, “so I was quite surprised at how easy I found it because usually it’s more complex for me.”

Claims are usually processed within 3 working days – but if you can’t wait that long, there’s always the option of manually entering the details, which can knock a day off the wait time for the funds to appear in your bank account. Stephen Teleki, a recruitment consultant in the IT industry who has used the app for claiming, says that it’s extremely efficient.

“It’s simple to use, it’s easy; it’s all done before you know it and you barely have to do anything,” he says. “I guess at the end of the day the result is what counts. When you get the money back it goes straight into your account.

I also get an SMS to say it’s coming. It’s all very good.”

Claims are split based on your level of cover - for example: dental, optical, therapies, and remedies.

When you log in, you’ll be able to see your available benefits as a dollar figure with handy green progress bars for each category – so instead of thinking about what benefits you’ve used up, you’ll be able to see what you have remaining. You can also view your claim history and log into Wellplan Rewards with ease.

Having worked part-time as a medical secretary for the last 25 years, Diane Bartsch knows a thing or two about healthcare apps. She works with a lot of elderly patients who have hip and knee problems and says that the Australian Unity app is a cinch to use – regardless of how old you are. “Even my parents use it… I think it’s a good app for all ages; older people can use it, people my age can use it and of course younger people can use it.”

There are a few simple things to remember when using the Australian Unity App:

Make sure you are registered

Have an itemised receipt handy

Ensure your claim doesn’t exceed $300

Make sure you are claiming for an extras service provided in the last two years

Please note: some covers are not currently supported in the app, however you can still make claims via Online Member Services at australianunity.com.au/memberservices The app is available from the App Store and Google Play.

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.

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Wellplan

Winter 2017

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Prefer to check your mailbox or your inbox?

Some of us love seeing a package in the mailbox, others prefer the ‘bing’ of an email alert. With Wellplan magazine, you can choose whichever you prefer.

Simply log into your Online Member Services account at australianunity.com.au/memberservices, click the ‘Communications’ tab, choose ‘mail’ or ‘email’ and you’re set.

We’ll get it to you either way, the question is which do you prefer?