I S S U E 7 | A U G U ST 2 02 1
WELLBEING VIDEOS & INFO FOR YOU AND YOUR FAMILY
Delta Goodrem’s heart of gold – giving back after tragedy Rest easy: Tips for top sleep in the insomnia “pandemic” Weight gain and other devils of yo-yo diets The Covid “Zoom boom” in cosmetic medical treatments Dark days behind the fairytale of Princess Mary’s bridesmaid
ISSUE 7
Welcome
Welcome to Issue 7 of Thrive as we cross the halfway line of 2021! Already this year has seen it’s fair share of challenges despite only being at the midpoint, however sitting down with our families over the weekend just past to watch the Opening Ceremony of the Tokyo Olympics - despite the concern of an event of this scale being held during a time of global concern, the team here at Thrive are firm in our belief that the spirit of the Olympics is exactly what we need to lift our eyes up a little, take a slightly deeper breath and witness, that if elite athletes are able to perform in these condition after needing to adapt their training programs, we too can adapt our lives to get through anything else thrown at us. As always Thrive is here to help, we are excited to bring you in this issue the inspirational story of Delta Goodrem whom having battled and beaten cancer, one of her greatest dreams was to repay the help, love and kindness she received. Additionally you’ll be hooked upon reading how through engaging in group exercise and the fundamental human desire to connect has more than just the obvious health benefits; The creation of ‘memory reels’ can help honour the memory and lives of our loved ones whom have past; Quality sleep is just as important as regular exercise and a good diet; and in the fight against climate change and reduction of emissions, what we can do as a society to aid the cause. Finally Thrive is always looking to bring you the best and newest in Health and Wellbeing products, as such on pages 10 & 11 we are very proud to be bringing Beautifully Healthy to you and the amazing offers that are totally exclusive to Thrive readers – also look out for the referral deal on the back page that is too good NOT TO BE true… Thank you for your continued readership, stay strong and THRIVE ON! Anthony & Lachlan
Congratulations to our WINNERS from edition #6: Hannah S. – VIC Philip S. – NSW Kirsty P. – SA Brooke P. - QLD Maddie K. - ACT
PUBLISHED BY
Thrive Magazine | www.thrivemagazine.com.au CONTACT US
105 Carpenter Street, Brighton, Victoria 3186 Phone: 03 9592 8986 PUBLISHERS Lachlan McPherson & Anthony McCabe EDITOR Jenni Gilbert PRODUCTION Mick Carney
Blue Banana Graphics & Design - Kelsie Spies CONTRIBUTORS Lee-Anne Carter, Denby Dowling,
Mark Gilbert, Katie Missingingham, Anita Tomecki
Inside CELEBRITY SPEAK
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DELTA GOODREM’S HEART OF GOLD – GIVING BACK AFTER TRAGEDY
CELEBRITY SPEAK
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AMBER PETTY - THE DARK SIDE OF THE FAIRYTALE BRIDESMAID’S GLAMOROUS LIFE
WELLNESS
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FIT FOR LIFE. HOW EXERCISE IS KEY TO RECOVERING FROM ILLNESS
BEAUTY
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FACING A NEW FUTURE: THE COVID “ZOOM BOOM” IN COSMETIC MEDICAL TREATMENTS
WELL MIND
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MEMORIES … IN THESE CHALLENGING TIMES, CAPTURING THEM ARE MORE IMPORTANT THAN EVER
WELLMIND
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KNOW YOUR OWN MIND – NEURO LINGUISTIC PROGRAMMING (NLP) TO HELP EXORCISE YOUR DEMONS
WELLNESS
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SLEEP DISTURBANCES HAVE SURGED DURING COVID. WAYS TO REST EASY.
SUSTAINABILITY
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CREATING A “GREEN” HOUSE IS EASIER THAN YOU’D THINK
SUSTAINABILITY
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SHOP YOUR WARDROBE – SUSTAINABLE FASHION IS THE NEW CHIC WELLBEING RESOURCE VIDEO CENTRE.
WELLNESS
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NUTRITION
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WEIGHT GAIN, AND OTHER DEVILS OF YO-YO DIETING
NUTRITION
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RECIPES THAT ARE DELICIOUS AND FILLING BUT NOT FATTENING
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CELEBRITY SPEAK
HEART of GOLD In June 2020, Delta Goodrem launched the Delta Goodrem Foundation, which strives to spread kindness, hope and support for those facing illness, hardship and inequality. The Foundation launched with a lead collaboration with St Sydney’s Vincent’s Hospital and The Kinghorn Cancer Centre to help fund medical research in cellular therapy for blood cancers and auto-immune diseases. Cellular therapies uses a patient’s own cells as treatment. It has the potential to transform bone marrow transplantation and cure many types of blood cancers and other diseases as well as help to fight infection and increase immunity. 4 | THRIVE #7
Delta is committed to giving back to St Vincent’s, the doctors, nurses, and patients going through treatment in any way that she can
SINGER, SONGWRITER AND ACTRESS DELTA GOODREM’S LIFE WAS CHANGED IRREVOCABLY AFTER SUFFERING HODGKINS LYMPHOMA AT 18. HAVING BATTLED AND BEATEN THE CANCER, ONE OF HER GREATEST DREAMS WAS TO REPAY THE HELP, LOVE AND KINDNESS SHE RECEIVED. THIS HAS NOW BEEN REALISED WITH THE LAUNCH OF HER OWN FOUNDATION
The goal of the Delta Goodrem Foundation and St Vincent’s Hospital partnership is to bring together their lab research and patient trials along with their international collaborations to rapidly advance therapies and interventions that will alleviate the suffering of the hundreds of thousands of people worldwide afflicted with malignant and auto-immune diseases. For more information visit: www.deltagoodremfoundation.org Delta also recently collaborated with longtime friend Lizzie Renkert, co-founder and director of Australian fashion label We Are Kindred, to launch the Fashion Heart with Heart initiative.
CELEBRITY SPEAK
"I am forever grateful for the care and kindness that I received at St Vincent’s during my own cancer treatment. The doctors and nurses were my angels, and the hospital is very close to my heart."
At the heart of the campaign are exquisite scarves, all proceeds from sales of which will go to the Delta Goodrem Foundation. For more information about Fashion With Heart and to buy a beautiful scarf for a wonderful cause, please visit www.wearekindred.com.au/blogs/ kindred-journal/fashion-with-heart Here Delta talks exclusively to Thrive magazine: Q. How did the collaboration with Lizzie Renkert and Fashion With Heart come about and what inspired the idea of scarves being at the centre of it?
Q. Your support for St Vincents Hospital and Kinghorn Cancer Centre, as well as cancer patients overall, has been nothing short of stupendous. What has driven you all these years to maintain such dedication? I am forever grateful for the care and kindness that I received at St Vincent’s during my own cancer treatment. The doctors and nurses were my angels, and the hospital is very close to my heart.
Lizzie and I have been friends for many years. Recently she shared an idea to collaborate, and I was very inspired by her and honoured that she thought of the Delta Goodrem Foundation.
I am committed to giving back to St Vincent’s, the doctors, nurses, and patients going through treatment in any way that I can.
We began developing the idea further, decided on scarves and then went through the creative processes of deciding fabrics and designs.
Q. Can you cite some particular results of the Foundation, or things you have heard from recipients of the Foundation’s support, that have particularly pleased you?
Q. How has the campaign been going? The collaboration has been a terrific partnership – everyone has really loved the scarves. It has been very meaningful to be able to combine fashion and the Delta Goodrem Foundation to help support cutting edge cellular therapy research at St Vincent’s.
Through direct support from the Foundation, we have hired the Delta Goodrem Cellular Therapy Research Fellows. They are doing remarkable work to advance vital research to find a cure for blood cancers like Hodgkins Lymphoma. THRIVE #7 | 5
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Delta with haematologist and medical oncologist Assoc Professor John Moore at Nelune Comprehensive Cancer Centre in Randwick, Sydney
The Delta Goodrem Foundation and St Vincent’s are also continuing to identify areas of need as we build and deepen our partnership. Q. You say your life was changed irrevocably after suffering Hodgkins Lymphoma at 18, as of course it would be. Could you describe in what fundamental ways it changed – such as in your values and priorities? I think any time you’ve had an experience where your mortality is confronted it shifts your perspective forever. Life is short and precious; good health is so important, as is spending time with and creating memories with those you love. On my new album there is a song called Play, that speaks to making sure we all pause and take time to really enjoy life and that is how I strive to live my life.
I also believe it’s important to treat yourself and indulge from time to time. I love a good chocolate! When it’s time to relax I enjoy walking in nature and spending time with family and friends. Q. Congratulations on your recent number 1! You made quite an impact at Australian Fashion Week singing your hit in that spectacular dress. Which brings us to the tour in September/October. Can you give us a “preview” of what concertgoers can look forward to? The concert will be a mixture of new songs from my Bridge Over Troubled Dreams album along with favourite songs from throughout the years. I have an incredibly special show planned that will incorporate many of the themes from my new record. We’ll also of course have the moments when we’re all up dancing and singing along together. I can’t wait to get back on stage and see everyone!
Q. Could you give us some insights into your wellness routine – the kind of foods you prefer, exercise you do, supplements you take, things you avoid. How you relax and generally promote self-care?
Delta has announced her Bridge Over Troubled Dreams headlining arena tour throughout Australia and New Zealand in September and October 2021.
My wellness practice centres on a healthy lifestyle of exercising regularly and eating healthy foods.
$1+ GST from every tour ticket purchased is being donated to the Delta Goodrem Foundation.
Depending on my schedule it can be harder sometimes than others, but I really strive to find that balance.
Tickets are on sale now. For more information visit: www.deltagoodrem.com/events
6 | THRIVE #7
CELEBRITY SPEAK Delta wears one of the three stunning designs available in the scarves at the heart of Fashion With Heart
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CELEBRITY SPEAK
Kindred Spirits HOW A LONGTIME FRIENDSHIP FORGED A HEARTFELT COLLABORATION
The Sydney-based label behind the Fashion With Heart initiative, We Are Kindred, has become synonymous with romantic, “Bohemian luxe” floral dresses and jumpsuits, metallic mesh slip dresses and silk blouses. It was founded in 2013 by sisters Lizzie and Georgie Renkert, who together have more than 30 years’ experience in fashion. Lizzie, a former magazine editor (including the glossy monthly Madison) and TV host (Project Runway) has known Delta Goodrem for many years. Georgie studied fashion and has years of experience in design, buying and production. The sisters wanted to find a way to make a difference and decided to support the work of Delta’s Foundation. Fashion With Heart was conceived. “Working with Delta to create these beautiful scarves has been a dream,” says Lizzie. “We are so fortunate to have our health and wanted to find a way to give back in a meaningful way. "Working with the Delta Goodrem Foundation and being able to contribute to the wonderful work the Foundation does sits perfectly with us. 8 | THRIVE #7
Lizzie (left) and Georgie Renkert with Delta at this year’s Australian Fashion Week
“We know our loyal Kindreds will be thrilled to know that every dollar spent on these scarves will be donated on their behalf to do good." Known for bespoke floral prints, delicate detailing and a touch of Bohemia, We Are Kindred has developed a cult aesthetic, taking inspiration from nature. We Are Kindred has a head office and flagship boutique in Sydney’s Paddington, and a thriving e-store. For more information about Fashion With Heart and to buy an exquisite scarf, please visit www.wearekindred.com.au/ blogs/kindred-journal/fashion-with-heart www.wearekindred.com.au
THRIVE #7 | 9
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CELEBRITY SPEAK
DARK SIDE of A
Fairytale PRINCESS MARY’S BEST FRIEND AND BRIDESMAID SEEMED TO HAVE IT ALL. JUST GOES TO SHOW THE VENEER IS JUST THAT. She was the fairytale bridesmaid, supporting her best friend as she married a European crown prince, in a ceremony watched by millions around the globe. Amber Petty’s life from the outside looked magical indeed: she was variously an executive at Mushroom Records, had “dream” jobs in magazines, was a contestant on Celebrity Survivor Australia, and a co-host of a breakfast radio show in Adelaide. And then of course there was That royal wedding in 2004, when Tasmanian Mary Donaldson became Crown Princess Mary of Denmark, wife of the future King, Frederik. However, behind the scenes Amber’s life was tumultuous. Magazine colleagues tried to use her for “Mary gossip” to write salacious stories. Her love life fell apart so dramatically that she found herself fearing for her life (more than once), and the toxic pressures of life working in commercial breakfast radio became unbearable. At that point, Amber was forced to put herself under the microscope to find out why she kept attracting so many smiling assassins. And, perhaps - more importantly - why she’d allowed them to stay. She began a decade of inner work and soul searching, her discoveries from which are gems 12 | THRIVE #7
peppered throughout her first book, This is not a Love Song, with the aim of helping those who have found themselves in similar situations. “I know of so many people stuck in a mental and spiritual crisis, with trauma repeating in their lives, unable to break the cycle,” she says. “I certainly don’t claim to have all the answers, but I’ve been able to learn some valuable lessons that I hope others might benefit from.” Following are extracts from This is Not a Love Song. GOODBYE, MY FRIEND In the early 2000s, Amber’s best friend, Mary Donaldson, left Australia to pursue her relationship with heir to the Danish throne Prince Frederik, who she’d met during the Sydney Olympics: There was no reference point for me to get my head around how life might look like if Mary and Frederik went the distance. A year or so later Mary decided to leave for Paris. It made perfect sense. She and Frederik needed more time to be in each other’s company.
CELEBRITY SPEAK With the media in Australia on high alert it was no longer feasible to meet in Sydney. Nor was it in Copenhagen. Paris was the perfect (and romantic) stepping stone.
"Mary smiled sweetly, tenderly, like a mother being gentle with her child. She knew I meant it – it was my way of saying I was struggling. And I was. I truly was." I felt selfish being down about her going but I hated the idea of her being so far away. I didn’t want to lose the light Mary brought to my life. My heart grew heavier as the day of Mary’s departure approached. We promised to spend as much time as we could together before she left but as I sat on her bed watching her pack I wanted to cry like an angry child.
While laying on Mary’s bed watching her pack, I pretended to throw a tantrum, tossing one of her folded tops on the floor. I made out like I was laughing but the tears running down my face were a giveaway. “You’re not allowed to go, you silly thing. You’re not. Do you hear me? I will not have it,” I spat. Mary smiled sweetly, tenderly, like a mother being gentle with her child. She knew I meant it – it was my way of saying I was struggling. And I was. I truly was. The night before Mary flew out, we organised farewell drinks at one of her favourite pubs in Woollahra – a small gathering of her closest friends. I’m not going to lie, I bloody hated that party, but I did my best to put on a brave face. The truth was I was happy she’d found love. She deserved it. I felt dumb and sulky standing among everyone clinking Coronas and chardonnays, bidding final farewells, while Jamiroquai’s Space Cowboy played way too loudly. This odd-couple friendship, unique, unexpected, and yet somehow, I believe, divinely intended. For me my THRIVE #7 | 13
CELEBRITY SPEAK
tears that night were because I felt like I was losing her forever.
woman’s magazine implying they were in the early stages of a deal involving him talking about me.
But, here’s the thing: I was right. They did go the distance. Mary married Frederik in a beautiful, big Danish royal wedding on May 14, 2004, at Vor Frue Kirke, the Copenhagen Cathedral. And I, along with her sisters Patricia and Jane, were standing right there alongside her on the day as her bridesmaids.
I saw photos of a young blonde on his phone which he insisted were taken between cameras rolling on a locally made TV show he was working on. There were photos of a woman naked from the waist down, asleep on a couch, apparently sent to him by a “d**khead mate”. And still I let him stay. Even worse, I continued to share a bed with him.The fact was my boyfriend hated me. And I hated him. Nobody knew how bad things were. Nobody knew there were nights I had to call the police while waiting outside in the dark in my nightie – too scared to go back inside our home.
SAFM breakfast hosts Rabbit, Amber & Cosi
DARK DAYS This comes from a chapter called Playing in the Dark, when Amber was hosting the SAFM breakfast show in Adelaide. At the time, Amber was in a relationship with a man named Travis (not his real name) who she met while filming Celebrity Survivor in 2006. Over nearly six months of living [in Adelaide}, the pool water kept mysteriously turning Kermit green – no matter how many times I called the local pool guy to blitz it with chemicals. And the hoped-for allure of the black-rimmed bar in our sunroom had descended into the perfect meeting point for two warring lovers with binge drinking and other addiction issues. It was no wonder I was sick all the time. I was anxious 24/7.
I was so paranoid that while telling a fake “happy’” story about Travis and me that one of my neighbours might call up and tell my producer the truth – describing the screaming and shouting coming from my home, reporting the police pulling into my driveway late at night. Finally, after another call to the police and Travis taking off to stay “at a mate’s house”, I decided I needed help. There’d been a look in his eye I’d not seen before in anyone else. I didn’t dare tell anyone back home what was going on. After such a messy few years I wanted everyone to think my chaos was behind me and that I had a new and successful life. Based strongly on a feeling of impending doom I made the decision to make what would be the most excruciatingly embarrassing phone call I have ever made – to the Big Radio Boss. I chose the Big Radio Boss to tell my secret to because, while he was the person I wanted to impress more than anyone, I also knew he was tough and I needed someone to be alert on my behalf.
I was using all my energy to simply keep up the appearance of being the “whacky, zany fun girl” on-air – then retreating to a war zone at home. I was running on empty.
Thankfully, he reacted in precisely the way I hoped he would. He wasn’t emotional, he was practical, protective and methodical. He promised to arrange for me to stay in a hotel for a few days at the company’s expense.
Six months in, our arguments were getting worse. I found emails between him and the editor of a
My shame was temporarily replaced by immense gratitude. I hated disappointing him, after he’d been
14 | THRIVE #7
I made one more bad decision before calling it a day with Travis. A month after my hotel stint, in which time Travis had gone to stay with a “mate”, I allowed him back home. His tears and pleading and begging for one last try had worn me down. It wasn’t long before we were up to our old tricks.
candles I had burning along the bar towards me. The hot wax sprayed across my face and cheeks and went into my open eyes. Then everything went black. I couldn’t see Travis. But I did hear a voice in my head: “There you go, are you happy now? You’ve kept this going long enough that now you’re going to be blind. You stupid, stupid idiot.”
I came home early from work one Friday to find Travis’s computer open. I couldn’t help myself. I refreshed his screen, revealing the last website he’d been on. It appeared to be a dating site – a nasty one called Red Hot Pie.
Tears formed. Then I realised my tears were dislodging the wax. I cried, blinking quickly to get rid of the chunks of wax over my eyeballs.
When I confronted Travis, we ended up in a Once Were Warriors style clash. He punched me hard in the stomach.
The months that followed felt like the calm after a terrible storm. Once I left the station for the day, I’d spend most of my time alone. In silence.
One second I was standing, feeling his spit on my face as he screamed “You f***ing crazy b*tch, stay away from my things”. The next I’m in the foetal position gasping for air, terrified it was never going to come.
I’d finish work on a Friday and, aside from a shopkeeper here and there while grabbing food, cigarettes or a bottle of wine, there were weekends when I might not see or speak to another person until I arrived back at work at 5am on Monday.
"I didn’t know which hurt more, having to stay, or not being able to go." When the breath finally came back into my lungs, I realised I couldn’t tell where Travis was – but I didn’t want to move in case he put me back down. My body hurt. Lying there, not knowing if this was the end or if Travis was waiting to do worse. For the first time everything became clear. I was broken. Mentally and physically broken. Travis didn’t come for me again that day and I think I went into shock over what had happened. A functioning shock where I could still show up for work and be playful and fun – but I was a shell. I didn’t know how to process it so I stayed quiet for a week or so. I didn’t even know how to tell him to get out of my house. When my disgust finally motivated me to act, I chose the wrong moment. It unravelled over the bar in the sunroom. To make his final point Travis slammed the
So that was the end.
Soon the loneliness was replaced with something more urgent, more aggressive. At night I would lie in bed thrashing back and forth like an addict going cold turkey. My anxiety was so bad I could hardly breathe. I would claw at my bed sheets and pillows, wanting to rip them apart. I hated the world and I hated that I couldn’t find any joy. I couldn’t hold any sort of gratitude. One Sunday night, as I tossed and turned desperately trying to get to sleep, knowing how much worse my anxiety would be the next morning when my alarm clock sounded at 4.20am, I started sobbing from the deepest part of my heart, words repeating over and over in my head: If my parents were dead I could leave. But I can’t because they’re not. I didn’t know which hurt more, having to stay, or not being able to go. I chose to get professional help to find out if what I was feeling was depression. I knew, on my dad’s side, mental illness (and suicide) was a thing. So maybe, I thought, there was a chance this might just be my time. THRIVE #7 | 15
CELEBRITY SPEAK
the one lifeline I’d had when I thought my life had fallen apart.
CELEBRITY SPEAK
I made an appointment to see a GP. “What can I help you with today?’” the doctor asked. Suddenly I felt like someone had just turned the MCG lights on in my head.
This side of him was what had made me fall in something with him back in Vanuatu. Reading his text, I remembered what it was about the two of us, once upon a time before hell.
I answered as directly and succinctly as I could. I used my annoyance at what I took as his robotic process to plough through the awkwardness of saying, “So, I think I might be suffering from depression, but I want to know if I’m right?”
I wasn’t sure what to expect when I arrived at the healing centre. All I knew was one door had shut and I needed to open another – fast.
“I see,” he replied. “Have you had thoughts of suicide?” “Yes.” “How recently?” ‘Very recently.’ With every answer I could feel relief swelling in my chest. That is until the doctor laid down his verdict. “I’m going to prescribe you an antidepressant,” he said, not looking up. As he scribbled out the details on his prescription pad I felt overwhelmingly sad and very scared. I didn’t know what I thought was going to happen but, as he handed over that prescription, I said to myself: “Oh my god. Is this it? Is this me being fixed by a pill? Now I am f***ed.” I left the doctor’s that day feeling mad and more confused than ever. I knew pills were not my answer but I’d run out of avenues to explore. So, I decided to take the pills for a time but I refused to take this as me “fixed”. I vowed that day that I’d learn how to get happy – on my own. After a month or so on the drugs I chucked them in the bin. I could thank them, at least, for showing me what I didn’t want. I could credit them for helping stoke a fire in my belly to get well, to stop feeling sorry for myself. As if on cue, the solution to getting well was delivered unexpectedly one day in a text message from, of all people, Travis. He wanted me to know he’d been going to a “healing energy centre” and suggested I look into it. “I think you’ll like it. It’s spiritual, like you.”
16 | THRIVE #7
I did a drive-by before parking the car. From the outside, the healing centre looked like a quaint little shop or cafe where I might buy a handmade pin cushion or get a toasted sandwich and a hot chocolate. I walked up to the door, opening it to the sound of jingling bells. A trail of Nag Champa incense floated from the counter. I breathed it in deeply. It was a wonderfully intoxicating smell – the stench of “bloody hippies”, as my Dad would probably say, but I loved it. I walked up to the counter as a woman with a kind face and a friendly smile approached the desk. She was dressed in a pretty purple silk uniform and had the biggest blue eyes I’d ever seen. I explained I had come on a recommendation from a friend. Little did she know the “friend” had done most of the recent damage I now needed fixing. “If it’s happening to you, it’s about you.” It was time to take back my power. Although it would not come without a fight. This is Not a Love Song by Amber Petty is available from Booktopia, all good bookstores and www.amberpetty.com.au.
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THRIVE #7 | 17
WELLNESS
FIT FOR LIFE
IT’S AT THE MOST CHALLENGING TIMES OF LIFE THAT WE NEED TO RALLY – PHYSICALLY AND MENTALLY. EVEN IN THE GRIP OF A DREAD DISEASE, ONE WOMAN TELLS HOW SHE BATTLED AND BEAT THE ODDS, WITH THE HELP OF EXERCISE
Next time we struggle to get out of bed or off the couch to go for that walk, run or swim, to the gym or that fitness class, let’s consider this …
disease known as triple negative breast cancer (TBNC).
Would you feel differently if you were literally running (or otherwise exercising) for your life?
In consultation with her medical team, Siobhan decided to “slam” her treatment, including radiation, into eight months. Within a short time she had lost 8kg of muscle and felt shattered.
If you had a deadly disease for which you were having debilitating but life-enforcing treatments such as chemotherapy and were told exercise was a vital key to boosting the odds and quality of your recovery and longer term prospects?
She was swift to respond and started chemotherapy a week after finding the right breast surgeon.
Her journey changed when she was introduced to Dr Sara Wahlroos, medical oncologist at St Vincent’s, who enrolled her in a study of the impacts of weight bearing exercise on the effectiveness of chemotherapy in breast cancer patients.
Can exercise help increase Covid-19 immunity and cancer recovery? A book, The Exercise Prescription – a collaboration of doctors, scientists, researchers and athletes, as well as patients of St Vincent’s Hospital, Sydney - says you can.
During the program Siobhan kept with her exercise and health plan despite some extremely difficult days.
In May 2018, aged 40, Siobhan O’Toole – a contributor to The Exercise Prescription - was diagnosed with an aggressive form of the
Today, she is in remission and on a mission to raise awareness and funds to provide free cancer exercise programs to patients of St Vincents.
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“Exercise gave me resilience,” she says. “Chemo and other cancer treatment such as surgery and radiotherapy is a marathon. You can’t sprint at the start to make it go faster.”
So far she has raised nearly $100,000 but the goal is $120,000. If you’d like to contribute to the cause visit https://svhs.grassrootz.com/ cancer-exercise-program/donate
“With the help of traditional medicines and the incredible doctors at The Kinghorn Cancer Centre [a joint facility between St Vincent's Hospital and The Garvan Institute of Medical Research], I trained my way through cancer,” Siobhan says. “There is growing evidence that cancer patients need to shed the cotton wool and start working out during their treatment. “Exercise helps to fight cancer, make the chemotherapy more effective and helps patients recover from cancer treatments. More and more people survive thanks to diagnostics but we want them to thrive, not just survive.” Siobhan participated in publication of the online and hard copy book The Exercise Prescription, co-authored by orthopaedic surgeons Dr Jonathan Herald and Dr Dinesh Choudary. It reveals compelling new evidence in the nascent field of “exercise medicine” and poses questions like: • Can we reprogram bad DNA with exercise? • Why do 80-year-old cyclists have the immune system of 20-year-olds? The book offers inspiring case studies of cancer patients, like Siobhan, who’ve used resistance training to help prevent recurrence. It also outlines the latest and greatest ways to “accelerate” recovery, optimise weight management and maximise hard-earned sweat in your 30s, 40s, 50s and beyond. The information is relevant to everyone, not just cancer patients. All proceeds of the book go to the St Vincent’s Hospital Exercise Rehab Program.
WELLNESS
"More and more people survive thanks to diagnostics but we want them to thrive, not just survive."
EAT IT UP!
Want to exercise, eat and be back at your duties within an hour? Here are some great, nutritious snack tips for pre- and post-workout from The Exercise Prescription: • • •
Put two hard-boiled eggs in the fridge. After your choice of exercise, peel them and mash with some Philly Light Cream Cheese and mustard. Throw inside a wrap or mountain bread with some fancy lettuce and – presto! – you have a tasty protein- and-iron-rich lunch in two minutes. Drain a can of four-bean mix and add sliced red onion, cherry tomatoes, baby spinach and a few tablespoons of creamed ricotta cheese. Add a squeeze of lemon or lime juice and your favourite herb. This is slow-release carbohydrate and protein wrapped up in one. Grab a pre-made salad (or make it up the night before). Add a small tin of canned salmon or tuna. The flavouring from the tin provides a ready-made healthy dressing. Add some lightly crushed Weet-Bix for instant low-kilojoule croutons.
Generally speaking, 45 minutes of exercise entitles you to about 800 more kj, which is an apple and slice of toast with 5g of peanut butter! THRIVE #7 | 19
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the exercise presciption authors
Dr Jonathan Herald is a University of Sydney and internationally trained orthopaedic surgeon who has treated some of Australia’s best-known athletes. Before he received his three degrees, including a Master of Sports Medicine, he was a state runner.
Dr Dinesh Choudary is an orthopaedic surgeon based in Chennai, India, who firmly believes in The 3% Solution. “Exercise is just three percent of your day but can add years to your lifetime,” says Dinesh, an avid cricketer and gym addict.
The book is available at www.cancerexerciseprogram.com.au/
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WELLNESS
It’s an OLYMPIC BATTLE – but it can BE WON
In May, former Olympic swimming champion Michael Klim, 43, underwent a number of procedures at a Sydney’s Chris O’Brien Lifehouse, a specialist cancer treatment facility, following surgery to have a cyst removed from his throat.
community, as we see from the amazing and inspirational cancer swimmers and disability coaches in The Exercise Prescription. In my own life, my swim squad often drove my social world.
Only months earlier, he had contributed to The Exercise Prescription and tells of the healing powers of exercise: The science you will read about in The Exercise Prescription is what athletes have instinctively known their whole lives. Exercise is not only good for us, it’s life-changing.
"The only bad workout is the one you never did!"
Sometimes injuries from competing get you out of the game. But it’s only exercise (through rehab) that will get you back in the game! A few years after the Sydney Olympics in 2000, chronic back and shoulder injuries meant I could no longer compete and I retired from competitive swimming in 2007. But I never gave up exercise. It helped me through major surgery and it definitely helped my mood. Group exercise also gives us a sense of
On the other hand, exercise can also be used to enjoy the healing power of solitude. I have most of my good ideas in the pool. It’s my place of mindfulness, the go-to place where I know I won’t be bothered. Somewhere I can hone a skill I have known my entire life. If I have one piece of advice about exercise, it’s mix it up. Your body has its own cognitive learning process. Your muscles remember and adapt. I swim, lift weights, surf, run around with the kids. The more varied the better. Just do it. Because the only bad workout is the one you never did! THRIVE #7 | 21
WELLNESS
a few hours a week While surgery, chemotherapy and radiotherapy are the accepted mainstays of breast cancer treatment, there is mounting evidence that exercise reduces the risk of cancer recurrence.
“It has also been shown to reduce the risk of cancer recurrence due to its impact on the immune system, and by helping to maintain a healthy weight.
One recent study of 3,813 patients in Breast Cancer Research Journal found that at least 150 minutes of moderate intensity physical activity a week was associated with lower all-cause mortality among postmenopausal breast cancer patients, regardless of their level of activity before diagnosis.
“Some cancer treatments such as hormone therapy or chemotherapy can result in weight gain, plus patients tend to be more sedentary during this time,” she says. “So that’s why, under professional guidance, it’s important to remain active.”
Just walking three to five hours a week reduces the risk of breast cancer recurrence by 40-50 percent, according to US Brigham and Women’s Hospital Physical Activity and Survival After Breast Cancer study. “Exercise spurs recovery and improves physical and emotional well-being and quality of life,” says breast cancer surgeon Dr Mary Ling, based on the NSW Central Coast, also a contributor to The Exercise Prescription.
Dr Mary Ling
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BEAUTY
FACING G A NEW W FUTURE RE THE LOSSES, UPHEAVALS, RESTRICTIONS AND COMPREHENSIVE LIFESTYLE CHANGES BROUGHT ABOUT BY THE PANDEMIC HAVE RESULTED IN AN UNEXPECTED OUTCOME – A SURGE IN DEMAND FOR COSMETIC MEDICAL TREATMENTS.
"According to the CPCA survey, there has been a massive 41.5 % increase in new patients who have never previously had aesthetic treatments." Flying in the face of a sharp downturn in many industries and businesses since the COVID crisis, a surprising new trend has emerged.
Over the past year, Australians have been flocking to receive non-surgical cosmetic medical treatments such as Botulinum toxin (anti-wrinkle) and dermal filler injections the most sought-after procedures - laser skin resurfacing, intense pulsed light (IPL), non-invasive body contouring and general laser treatments to enhance their appearance. The Cosmetic Physicians College of Australasia (CPCA) the leading representative body for medical practitioners practising non- or \minimally-invasive cosmetic medical treatments in Australasia - recently conducted a member survey that showed an unprecedented surge in clinics seeing new patients seeking these procedures in the last 12 months. According to the survey, there has been a massive 41.5 percent increase in new patients who have never previously had aesthetic treatments.
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The survey attributes the top three key drivers as: 1. An inability to travel, leading to more disposable income
BEAUTY
2. More time available due to working from home 3. A general dissatisfaction with one’s appearance after staring at it for collective hours on video calls such as Zoom (also known as the Zoom Boom effect) Other factors include social media influences and a general desire to improve appearance. “While, individually, our College’s members have noticed an increase in new patients requesting non-surgical aesthetic treatments, we had no idea that collectively this figure would be so high,” says CPCA President Dr Michael Molton, Principal Cosmetic Medical Doctor/Senior Medical Officer at Adelaide’s Epiclinic. “I personally have seen new patients facing unemployment who are applying for new jobs and getting back into the workforce, seeking these treatments. “The great thing is that while these procedures enhance someone’s aesthetic appearance, they also contribute significantly to their psychological wellbeing. “It’s also wonderful to see the message getting through that these procedures are cosmetic medical procedures and should be performed by trained and experienced health practitioners.” The CPCA provides education, training and ethical practice standards for its Fellows and Members, who are required to have relevant training and experience as prerequisites for admission to the College. Members are required to keep abreast of the most up-to-date, relevant information and latest medical and scientific advances. Overall, the key role of the CPCA is to develop and maintain the highest standards in cosmetic medicine. “With a level of uncertainty still lingering, whether it be financial or health concerns due to COVID-19 and potential lockdowns, there seems to be an ever-increasing shift towards non-invasive procedures, which are considered lower-risk than invasive surgery,” says Dr Molton.
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Dr Michael Molton
“These procedures offer a wide array of aesthetic enhancement benefits that are effective, time efficient, with little to no downtime and achieve great results that are almost instantaneous. “Travel restrictions have also resulted in many people reinvesting this money in themselves. Many of our patients have decided that money spent on self-care is money well spent. “The inability to travel has meant more time and more funds for patients to invest in treatments and let’s face it, looking good is synonymous with feeling good.” www.cpca.net.au
Top 5
Most Commonly Requested
TREATMENT/PROCEDURE COMBINATIONS Of the doctors who responded to the survey, 65 percent have found that patients are more frequently requesting multiple treatments per visit. An overwhelming 75 percent of patients are requesting a combination of anti-wrinkle injections and dermal fillers in the one treatment, with the next most common combinations being Botulinum toxin/dermal filler and Botulinum toxin/threads (each 8 percent), Botulinum toxin/body contouring and skin resurfacing/threads (each 4 percent).
Botulinum toxin is an injectable muscle relaxant, commonly used to reduce the appearance of lines and wrinkles on the surface of the skin by relaxing muscles beneath, for instance across the forehead, between the brows or “crows feet” around the eyes.
Skin resurfacing involving laser is designed to reduce facial lines and wrinkles and skin irregularities, such age spots, scars, acne scars, sagging skin, uneven skin tone, enlarged oil glands and warts.
Dermal fillers are a gel-based treatment injected into the skin. The gel imitates a naturally occurring substance within the body – hyaluronic acid (HA), a sugar molecule that exists naturally in almost all living organisms. Fillers are designed to reduce the appearance of lines and wrinkles, contour the face and create volume (eg. in areas of the face that have become “deflated” over time and lip enhancement). HA gel also acts as a humectant (attracts moisture) and can make the skin look more hydrated and youthful.
This technique directs short, concentrated pulsating beams of light at irregular skin. The laser targets the outer layer of skin while simultaneously heating the lower layers in the dermis to promote collagen production. Ideally, new collagen fibres will help produce new skin that is smoother in texture and firmer to the touch.
Threads (aka thread lift). Instead of removing a patient's loose facial skin surgically, a cosmetic surgeon places temporary sutures (threads) under the skin to “stitch up” portions of it to produce a subtle but visible "lift" in the face. The threads eventually dissolve, leaving the “lifted” appearance. Non-invasive body contouring is an umbrella term for fat dissolving and skin-tightening procedures that involve the use of devices that harness various types of energies, such as ultrasound, radiofrequency or cryolipolysis (aka “fat freezing”), to achieve a shapelier, more toned-looking body in multiple sessions. Many people choose these over surgical procedures such as liposuction as they are minimally invasive and have minimal downtime. Optimum results may take several months or more to achieve.
Intense Pulsed Light (IPL) is a type of light therapy used to minimise or remove age spots, sun damage, freckles, birthmarks, varicose veins, broken blood vessels on the face, rosacea and hair on the face, neck, back, chest, legs, underarms, or bikini line. IPL is similar to a laser treatment. However, a laser focuses just one wavelength of light at the skin, while IPL releases light of many different wavelengths, like a photo flash. It penetrates down to the second layer of the skin (dermis) without harming the top layer (epidermis). Pigment cells absorb the light energy, which is converted into heat. This destroys the unwanted pigment to clear up freckles and other spots. Or, it destroys the hair follicle to prevent the hair from growing again.
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BEAUTY
GLOSSARY OF TERMS
WELLMIND
MEMORIES are Made of This SEPARATED FROM HER FAMILY IN AUSTRALIA BY COVID HALF A WORLD AWAY IN MARRAKECH, AS HER MOTHER SUFFERS FROM DEMENTIA AND BARELY RECOGNISES ANYONE, LEE-ANNE CARTER EXPLAINS HOW CAPTURING FAMILY REMINISCENCES AND SHARING THEM DAILY WITH HER FATHER TO READ TO HER MUM HAS HELPED EASE THE PAIN OF BEING APART By Lee-Anne Carter My mum is suffering from dementia. A knowledge that terrifies me as I sit in Morocco while my Mum and Dad are on the other side of the world in Australia.
stories ad nauseum, or checking that Mum has not wandered out in the middle of the night scared and confused when she can no longer sleep. I hate that this has become his life, and hers.
This is another exceedingly ugly face of the toll that is COVID, the uncertainty and the separation - the inability to be there for loved ones. It is part and parcel of making a life overseas, but the distance did not use to seem so far. The difference is now I worry that by the time the world opens up again for me to be able to visit, my Mum will be lost to me – forever. But it does not stop there. I fear for so many things in relation to this. That my Dad who, at 80, is now a constant caregiver will be unable to cope for much longer. That his health will disintegrate with the constant 24/7 lookout that has become his role in his twilight years. Years when he should be relaxing, enjoying little walks and afternoon naps at his seaside home – instead of watching stoves, explaining simple 26 | THRIVE #7
I have read far and wide on dementia - with not much consolation, truth be told. I have suggested and researched a range of things – robots, dogs, memory games - in the hope that it may help, but it seems there is not so much I, or anyone - not even science - can do. So, I am doing the only thing I know how – I am writing it out: One Hundred Memories, for a Lifetime of Love. Initially I wanted it to be a year’s worth of memories, but as Mum’s mind is declining faster than expected, I needed to rein it in. The book is for my Mum. If it ever gets published, I have no idea. Of course I would love that, if it was to help others going through this, but it remains to be seen.
All I know how to do at the moment is write down the past - those treasured times, precious reminders of the way our life was, and send them on. I email them to my Mum and Dad as I form them, in the ambitious aspiration that they will jog Mum’s memory. Or, at the very least, that they will soothe mine. The execution is simple - numbers one to 100, each allocated with a time or date that relates to and conjures up our shared past. And bittersweet it has been. For in writing down those memories it has reminded me that it is not always from a place of fear that my family comes from in dealing with this insidious thing. One of our constants is our considerably strange sense of humour that has always carried us through any hardship, and in writing our story down it has made me laugh and cry in equal measure.
There are sections like this in my musings: The date when it appeared Mum seemed to forget who my sister was standing beside me on a video call from Austria at the time. And in that one heartbreaking moment, when I saw the confusion flit across her face that I suddenly realised, Mum might also be just as terrified. But there are also many memories of fun times – holidays, family Christmases, bush uncles and massive bonfires (unfortunately inside), sweltering summer nights where we all trooped out to the pool to float around on Lilos watching a small TV carried outside, days in New Guinea when Dad wore pale blue safari short suits and long socks to work. To be fair, it was the 70s … There are even reminiscences of the crazy moments this disease is delivering, when we laugh instead of cry. Like the time Mum told us during a phone call what a fabulous day she had had – having lunch with Dad, watching TV and talking to her friend who had popped over that day. She couldn’t quite remember what she had watched on TV, and couldn’t remember the friend, but she had had a lovely time, she assured us. When we double-checked with Dad who the friend was, he told us the only person that had been over that day was the air-conditioning repair man. All of these memories are written down and emailed to Dad to read to her during their afternoons. They are our shared history, her memories, her family, her life and I want her to have it near. To know who we are somehow. But most of all I want my Mum to know she is ours. Every day. I don’t know if it will help my Mum. But I do know that it has helped me.
Australian born journalist Lee-Anne Carter is an editor, storyteller-writer, creative director and trend forecaster who for nearly nine years was Swarovski’s Head of Global Trend Intelligence, Marketing and Communications, based in Austria. Now based in Marrakesh, Morocco, she has launched the Creative Soul agency, specialising in creative direction, trend analysis, consumer insights, consultancy, interior styling, sourcing, writing, editing, storytelling, and keynote speaking. www.creativesoul.agency THRIVE #7 | 27
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"There are times we laugh instead of cry. Like the time Mum [who has dementia] told us on the phone what a fabulous day she had had – lunch with Dad, watching TV and talking to her friend who had popped over. The only visitor that day was the air-conditioning repairman …"
WELL MIND
Snapshots of LIVES Well Lived and LOVED
EDITOR JENNI GILBERT’S FATHER, ROBERT, DIED IN JULY, 2020, AND HER MOTHER, YVONNE, 35 YEARS AGO IN MAY. HER YOUNGER BROTHER, LIVING IN THE US, WASN’T ABLE TO ATTEND THEIR DAD’S FUNERAL DUE TO COVID. BUT HIS CONTRIBUTION OF A “MEMORY REEL” CREATED A DEEP IMPACT AND LASTING LEGACY FOR FAMILY AND FRIENDS. By Mark Gilbert When my father passed away, I was unable to return from overseas for his funeral. If I had been able to get a flight, I would have spent his service doing the mandatory quarantine. My wife, Dona, and I will always regret not being able to attend but there are so many far more adversely affected by the pandemic. My Dad’s partner of more than 30 years, Anne, and siblings, Jenni and David, bore the brunt of the arrangements but asked if I could prepare a photo reel tribute. It was not an onerous task and at least in some small way I could contribute. The only problem was, where do I find the material? Like Grandma’s dark and heavy furniture and Mum’s Laminex kitchen table, photo albums have lost their place in today’s world, gathering dust in cupboards, or boxed in the garage. 28 | THRIVE #7
At funerals - whether by copies pinned to a board or a digital file scrolling continuously on a screen - it is common to hear much reminiscing, memories jogged, and anecdotes told. “What a great photo!” will be heard many times. Fortunately, my Dad loved his “gadgets”. Before scanners became an everyday household object, he had purchased one and set about the task of digitising our family photos and slides from the days of his own childhood through all our marriages and children. He gave us all a disk with the images sorted into appropriate folders. What a blessing it was to find this after turning several cupboards inside out! Thanks to the wonders of the internet, I found a simple program [in this instance www.pholody.com: Free Online Photo Slideshow Maker] that allowed me to display 90 or so of these images against a soundtrack of two of his favourite songs. It was a digital snapshot, if you will, of Dad’s life - and so
It would likely come as a jolt to realise their parents were not always aligned with them but once upon a time moved in the orbit of another familial and friend universe. As a collector and dealer in antique images I trawl auctions and estate sales and far too often find old family photograph albums consigned for sale to strangers - compendiums of generational history that have now lost all meaning. For those of us acutely aware of the pile of albums sitting in dark or musty places, life is full of surprises and there is no time like now to do the work. Scanning the photos is the hard part - it is time intensive and repetitive - but, once digitised, the photos can be stored on a disk, thumb drive or your desktop and easily copied and shared. When the time comes to make a tribute, or to create a special gift, there is a plethora of slideshow programs readily available on the internet from basic (my style!) to professional.
TOP LEFT: Mr and Mrs Robert Gilbert, June 8, 1957 L TO R: Robert Ledbrook Gilbert and Yvonne Mary Boshell, circa 1936, future husband and wife and parents of three.
many others that accompanied him on the journey - from small boy to young man, from young man to father, from father to grandfather, and everything in between. A collation of hopes and dreams, triumphs and tragedies, those loved and lost and, finally, the contentment of a job well done. I did not have access to the original family albums so if Dad had not made the effort to scan them, the reel, as it was, would not have been possible. I may have had the odd old photo but largely it would have been a scrabble through all our phone files. In that event, Dad’s tribute likely would have suggested he was never younger than 60! So, it asks the question: how do we preserve our own little piece of the past? Clearly many people do – family tree websites are in abundance - but there would be just as many who have scant recollection of what their grandparents looked like and where they lived, and no idea whatsoever of aunts, uncles and various cousins.
So, take a day, a few days, a week, a month and scan those photos. Refamiliarise yourself with those faces from the past and label what you can. Maybe have your kids, or grandkids, help and let them see there actually was a world full of life before theirs. They may come to appreciate that taking a photo was not always done on a phone; that taking a photo was once reserved to record special events and occasions; that taking a photo required some thought and arduous minutes of posing; that taking a photo cost money and sometimes did not work out, and of course, that taking a photo once caused parents everywhere to boil over at silly faces pulled. Dad’s passing was inevitable but unwelcome all the same. Living far from home I would think of him as the Dad I talked with weekly on Skype – older, a little forgetful, fragile. Now, all I have of him are the memories, so I watch his photo reel frequently; bittersweet but so glad to have it. Those images remind me of what time forgot. Dad was young once too. He had a full life - well lived, well loved. He was the man I always thought could move mountains. THRIVE #7 | 29
WELL MIND
"As a collector and dealer in antique images I trawl auctions and estate sales and far too often find old family photograph albums consigned for sale to strangers - compendiums of generational history that have now lost all meaning."
WELL MIND
KNOW Your Own MIND IF YOU FIND YOURSELF REPEATING DISRUPTIVE OR DESTRUCTIVE BEHAVIOUR PATTERNS AND REACTIONS TO SITUATIONS, OR DRIVE YOURSELF MAD WITH OVERTHINKING, RUMINATING AND EVEN IRRATIONAL THOUGHTS THAT BLOW REALITY OUT OF ALL PROPORTION, YOU MAY BE A CANDIDATE FOR NEURO LINGUISTIC PROGRAMMING, SAYS HUMAN BEHAVIOUR EXPERT AND NLP COACH ANITA TOMECKI.
Do you ever wonder how your mind works? Where your feelings come from, those sometimes irrational thoughts that you drive yourself crazy with? Those happy thoughts, as you imagine into the future. Or those thoughts of frustration when recalling an incident from the past, memories of days gone by, anxiety about the days to come. What would it look, feel, sound like to really be able to understand how these thoughts and feelings occur and how we as human beings create them? Would you like to live a life free of these anxious thoughts and feelings? To be present to each moment rather than in a world of internal self-talk? How can we be fully present, in the moment, when we live in today's world of busy-ness and constant distraction? 30 | THRIVE #7
Not so easy perhaps for those of us who aren't able to spend our days meditating on a mountain! How would you like to be able to understand how we make meaning, how we attach meaning to words, to language, and how we delete, distort and generalise reality and memories and continuously project into the future? How we create and actualise our thoughts, making real the not real … Well let me introduce you to Neuro Linguistic Programming (NLP). WHAT IS NLP? It is truly a model for self-realisation, for understanding the mind, how it runs, how we allow it to run us! It helps us to see how we program ourselves through the language we use and the meaning we attach to words and then run this on repeat so it becomes programmed into our mind and neurology.
It is important then to know we were gifted much of these meanings in childhood. To know this is, then, to know that we don't have to hold on to these meanings now we are no longer children. Through this programming we also learn how to attach labels to feelings. An example of this is: How do you experience excitement arising in the body? And then, how do you experience anxiety? How do you know to call it excitement or anxiety? Because you were gifted this.
So how do we know to call the feeling arising in our body “anxiety” in that moment? Could it not be excitement? To understand that we have choice in how we label sensations, we now have the opportunity to reframe these in our mind and to see what is really true versus what has became a habit. Emotions are simply energy-in-motion. How we label them is how we experience them. LOOKING FURTHER INTO ANXIETY This is when people are living in the future in mind and playing out worst case scenarios of what may happen. As this plays out in mind, sensations may arise in the body.
And, actually, do you experience these feelings in your body in the same way, butterflies in the stomach perhaps when excited? Butterflies in the stomach when anxious?
Anxiety therefore is to be in fear of what hasn't happened but what you are imagining will happen. The more emotion a person is experiencing, the further away they are from the present moment. The future is made up and most of the time what we fear does not actualise.
"Anxiety is to be in fear of what hasn't happened but what you are imagining will happen"
When we are not “present”, this is when we will react. Reacting is re-enacting something from the past - for example getting angry. It is not necessarily true right there in that moment. We simply know how to do anger so well that we bring it into situations where it is not even true for us rather just the habit of us replaying.
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We therefore experience the world through the language learned and the meaning we have made of it. This meaning is then programmed by us and becomes coded.
WELL MIND
EXTERNAL EVENTS NLP offers the opportunity to see when we are in the face of an external event, how we take this in and make meaning of it through our programmed mind rather than simply seeing it for what it is. We don’t see reality as it is, we see reality as we are. Have you ever had a conversation with someone recalling an event which led to a debate over what “actually” happened? The reason you were unable to agree is because you have both made your own versions of the event based on your own filters. This can be likened to a game of Chinese whispers, which starts off as a set of words spoken by one person and by the time this has been passed from person to person ends up with the final one having a distorted version of what was originally whispered. Until we can see this, we are simply living in our own version of “reality” and not understanding why people don’t see things in the same way they themselves do. It is not the situation that is the problem, it is the meaning we bring to the situation that can cause us to get into unresourceful states. All that we are doing by spending our time in the past and future is missing out on this moment, not fully engaging all of our senses in the moment and therefore missing out on the now. The potential of you is now, where none of the constructs of past and future exist.
Your power is not in the future outcome or in the past memories, it is all here for you if you choose, anything else is an illusion created in mind. FINDING THE FREEDOM NLP helps us to understand how we map our sense of reality, how we make meaning of language, how we live in the past and future and how the past and future are not a true representation but simply a construct of our mind. It provides tools to refine and transform the experience of our reality. It provides opportunity to understand how we run ourselves by bringing the unconscious to our conscious awareness, enriching our relationship not only to self but the relationships with those around us and our overall experience of life. Through the work of starting to see how thoughts and personality have been constructed in childhood and run on autopilot, we have a chance to change what is no longer working for us. Through a newfound awareness it is possible to trust in the unfolding of life. This work is a process and so takes time. The more kind you can be to self through this the easier it is. Self-development is a beautiful process which can be challenging and confronting as we start to really get to know ourselves and no longer be a prisoner to the past and project horror movies into the future. And there's a whole lot of freedom from mind, and peace available at the other side.
Anita Tomecki is an NLP Master Practitioner, human behaviour expert/coach and workshop facilitator. Anita has many years of experience working with both women and men on making changes in their lives, having spent over a decade on this process with herself. Experiencing first-hand the power of fully understanding her own mind and body's programming, Anita works with people on a daily basis to firstly understand themselves and then make the necessary changes to live a more free and present existence. If you'd like to get in touch, go to LinkedIn: Anita Tomecki or Instagram: Anita Tomecki.
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connect my mind. Stop, Reassess, Self Discover.
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effective / proactive/ client-centred If you are experiencing suicidal thoughts, contact 000 or your local emergency counseling service.
WELLNESS
SLEEP Easy QUALITY SLEEP IS JUST AS IMPORTANT AS REGULAR EXERCISE AND A GOOD DIET, AS ITS DEPRIVATION OR DISRUPTION CAN HAVE NEGATIVE EFFECTS ON HORMONES, EXERCISE PERFORMANCE AND BRAIN FUNCTION. IT CAN ALSO CAUSE WEIGHT GAIN AND INCREASE DISEASE RISK. TOP TIPS FOR BETTER SLEEP. Over the past few decades, both sleep quality and quantity have been declining. However, the incidence of sleep issues has increased since the pandemic, with all its associated fear and uncertainly, upheaval, restrictions and lifestyle changes (also see the video on Page 46), according to experts.
"It’s a problem everywhere, across all age groups - it’s being called `coronasomnia’. It’s very real and very widespread" COVID has given us many reasons to lose sleep but the huge changes in routines and the decreased activity for many people due to restrictions has led to a veritable pandemic of insomnia or other sleep disturbances. 34 | THRIVE #7
“It’s a problem everywhere, across all age groups - it’s being called `coronasomnia’. It’s very real and very widespread,” says Angela Drake, a UC Davis Health* clinical professor in the Department of Psychiatry and Behavioral Sciences, who has treated sleep disorders and is trained in managing insomnia without medications. * UC Davis is a renowned Californian academic medical centre: www.health.ucdavis.edu/ “Insomnia was a problem before COVID-19. Now, from what we know anecdotally, the increase is enormous.” Says Kimberly Hardin, a UC Davis Health professor in the Internal Medicine Department, co-director of the sleep centre and the director of the Sleep Medicine Fellowship Program: “COVID-19 is causing a huge amount of anxiety for so many people. “People worry about jobs, about their kids being home, about getting sick. There’s a lot more anxiety, fear and depression – and those can cause insomnia.
WELLNESS
“We’re supposed to be up in the daytime and sleep at night, but a lot of people are working and sleeping all these weird hours. Their circadian rhythms get out of whack. Those regulate every cell in your body. Once the master clock gets disrupted, everything else breaks down.” Some top tips for making your ZZZZZs achieve an A-plus: INCREASE BRIGHT LIGHT EXPOSURE DURING THE DAY According to leading sports scientist Rudy Mawer writing for Healthline (www.healthline.com), your body has a natural time-keeping clock known as the circadian rhythm. “It affects your brain, body, and hormones, helping you stay awake and telling your body when it’s time to sleep,” says Rudy. “Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. “In people with insomnia, a study showed daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83 percent. “A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80 percent. “While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. “Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.” REDUCE BLUE LIGHT EXPOSURE IN THE EVENING Exposure to light during the day is beneficial, but night-time light exposure has the opposite effect, according to Rudy Mawer in the Healthline article. “Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep.
“Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. “There are several popular methods you can use to reduce night-time blue light exposure. These include: • Wear glasses that block blue light. • Download an app such as f.lux to block blue light on your laptop or computer. • Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models. • Stop watching TV and turn off any bright lights two hours before heading to bed.” CUT DOWN ON THE CAFFEINE Caffeine promotes alertness by inhibiting chemicals in the brain that promote sleep and, especially when consumed late in the day, it stimulates your nervous system and may stop your body from naturally relaxing at night. It is absorbed rapidly into the bloodstream and reaches peak levels within 30-70 minutes. Its effects can then last three to seven hours, but it may take up to 24 hours to fully eliminate caffeine from the body, according to Australia’s Sleep Health Foundation: www.sleephealthfoundation.org.au/ “It is a naturally occurring substance that affects the brain and behaviour,” the Foundation says. “It can be found in many different drinks and foods. This includes tea, coffee (even the decaffeinated variety), chocolate, soft drinks and “energy” drinks. Caffeine is also found in some medications. “It can impact on sleep in a number of ways: It can be harder to go to sleep, your sleep may be lighter and you may wake up more often, and you may have to go to the toilet more during the night.” THRIVE #7 | 35
WELLNESS
There are different views on how many hours before bed you should have your last caffeine intake. Australian sleep expert Dr Carmel Harrington, Managing Director of Sleep for Health www.sleepforhealth.net.au - and an ambassador for In Essence (a leading Australian range of essential oils: www.inessence.com.au) says it's wise to not to drink coffee past noon in order to get a good night's sleep. "If you want to get your sleep on track, quit the caffeine after midday," she says. "If you can't come to terms with cutting out coffee after that, try substituting it with the decaffeinated variety. "This is especially important if you are in the over 35 age group because, as we age, our metabolic rate slows so the coffee that didn't affect our sleep when we were younger could certainly be doing so now." DON’T CONSUME ALCOHOL TO EXCESS, OR LATE IN THE DAY Many people drink alcohol to relax, to alleviate stress or help them sleep. But when imbibed too much, too often, or late at night it can have the reverse effect. “Alcohol is a central nervous system depressant that causes brain activity to slow down,” says Danielle Pacheco, writing for the US Sleep Foundation, medically reviewed by prominent sleep physician Dr Abhinav Singh: www.sleepfoundation.org. “Alcohol has sedative effects that can induce feelings of relaxation and sleepiness, but the consumption of alcohol – especially in excess – has been linked to poor sleep quality and duration. “People with alcohol use disorders commonly experience insomnia symptoms. “After a person consumes alcohol, the substance is absorbed into their bloodstream from the stomach and small intestine. Enzymes in the liver eventually metabolise the alcohol, but because this is a fairly slow process, excess alcohol will continue to circulate throughout the body. “The effects of alcohol largely depend on the consumer. Important factors include the amount 36 | THRIVE #7
of alcohol and how quickly it is consumed, as well as the person’s age, sex, body type, and physical shape. “Research has shown sleepers who drink large amounts of alcohol before going to bed are often prone to delayed sleep onset, meaning they need more time to fall asleep … and are also more likely to experience sleep disruptions and decreases in sleep quality.” NIP NAPPING IN THE BUD An “power” nap may refresh and give you more energy to get on with the rest of your day. However, if you make a habit of it, or are a poor night-time sleeper anyway, daytime snoozes can confuse your internal clock and you may struggle to sleep well at night. “Long or frequent naps [during the day] might interfere with night-time sleep,” according to America’s esteemed Mayo Clinic: www.mayoclinic.org “If you experience insomnia or poor sleep quality at night, it might worsen these problems.” It’s also recommended to sleep and wake at consistent times - your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep.
WELLNESS THE MAGIC OF MELATONIN
MARVELLOUS MAGNESIUM
Often referred to as the sleep hormone, melatonin is produced by the pineal gland and is a central part of the body’s sleep-wake cycle. Its production increases with evening darkness, promoting healthy sleep and helping to orient the circadian rhythm.
Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure and making protein, bone, and DNA. It can also improve relaxation and enhance sleep quality.
When levels of the hormone are diminished it can have a big impact on sleep quality. There are many factors that may cause low melatonin: stress, smoking, exposure to too much light at night (including blue light), not getting enough natural light during the day, shift work, and jet lag. Levels of melatonin also decrease with age. Melatonin can be produced externally in a laboratory, most often sold as a pill, capsule, chewable, or liquid. A medical grade melatonin tablet, Circadin, once available only on prescription, is now available over the counter in Australia for people aged 55 and over. However, melatonin is not for everyone. Anyone with chronic sleep problems may find an underlying health condition may be the cause of their sleep problems and more effective or appropriate treatment may be required. Talking with a doctor about melatonin and sleeping problems can help reveal whether a person has a medical condition, such as sleep apnoea. People with this disorder stop breathing repeatedly while sleeping. In their instance, supplements such as melatonin may not be of use, or indeed counterproductive.
It can be taken orally in powder, tablet or capsule form, in oil form massaged into the skin, or used as bath salts – a common type is Epsom Salts (magnesium sulfate), which can be bought cheaply at supermarkets, chemists and health food stores. This Thrive editor was once recommended to apply magnesium oil to the soles of my feet overnight when I was having trouble sleeping (as the pores found on the bottom of the feet are said to be particularly absorbent). It sounded a bit “out there” but I gave it a go. It worked for me! Magnesium also helps relieve stiff or aching muscles.
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KEEP IT MOVING
WELLNESS
Many people have found themselves less active with the lifestyle changes and restrictions brought about by COVID. For instance, with greater numbers working from home – or have lost their jobs – without the “incidental exercise” involved in, say, commuting or going out to buy lunch or coffee during the day – even just walking around a workplace to attend meetings or talk to colleagues - has made many more sedentary than usual.
"Exercise is one of the best science-backed ways to enhance all aspects of sleep and health." With gyms and other fitness studios also shut during lockdown periods, the motivation to work out might also have dropped off. But exercise is one of the best science-backed ways to enhance all aspects of sleep and health. In one US study, in people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55 percent, total night wakefulness by 30 percent, and anxiety by 15 percent while increasing total sleep time by 18 percent. Under lockdown restrictions, we’re permitted to exercise outdoors at least an hour a day (check with your local authority). So go for that walk, jog, swim or bike ride. It will boost your mood as much as your fitness and break up the monotony of isolation. If grocery shopping is within walking distance of home, try that, too – more “incidental exercise”. There are a multitude of apps and other online fitness programs available to work out at home – from yoga and Pilates to weight training, and many more – that are less expense than studio memberships and extremely convenient. You can do a workout in your own space and time, for as long or little as you want, as often as you want. 38 | THRIVE #7
Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems due to the stimulatory effect, which increases alertness and hormones like epinephrine and adrenaline. AVOID SLEEPING PILLS AND SEDATIVES According to the Victorian Government’s Better Health Channel - www.betterhealth.vic.gov.au/ - drawbacks of these drugs include daytime sleepiness, failure to address the causes of sleeping problems, and the “rebound” effect. After a stint of using sleeping pills or sedatives, falling asleep without them tends to be even harder: “These drugs should only be used as a temporary last resort and under strict medical advice.”: IMPROVE YOUR SLEEPING ENVIRONMENT Quality, comfortable and clean mattresses, pillows and bedding (collectively known as sleep hygiene) are fundamental to good sleep. For instance, an old or poor-quality mattress can contribute to neck, shoulder and back stiffness or pain because it’s not adequately supporting the body. “Good sleep is more likely if your bedroom feels restful and comfortable,” says the Victorian Government’s Better Health Channel. Their suggestions include investing in a mattress that is neither too hard nor too soft and making sure the bedroom is at the right temperature and is dark enough. “If you can’t control noise (such as traffic sounds, barking dogs or loud neighbours), buy a pair of earplugs,” the Channel recommends. “Use your bedroom only for sleeping and intimacy. If you treat your bed like a second lounge room – for watching television or talking to friends on the phone, for example – your mind will associate your bedroom with activity. AVOID LATE NIGHT EATING When we eat late at night, especially a large and/or rich meal, the muscles that digest and metabolise food have to keep working when they
“Finally, be mindful that while sugary foods and caffeine may satisfy your cravings, they are likely to prevent you from getting a good night’s sleep.” RELAX! should be resting, according to dietitian Kate Watts, for Cone Health, a private, not-for-profit, healthcare delivery system based in the US - www.conehealth.com “This can delay your ability to fall asleep and can prevent you from getting the deep, restful stage of sleep you need to feel refreshed the next day,” she says. “Continually eating late night snacks and meals throws our bodies out of sync and is directly tied to poor health. Studies on late night eating show increased blood pressure and blood sugar, changes in metabolism and increased weight gain.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia and other sleep issues. Strategies include listening to relaxing music, reading a book, meditating, deep breathing, meditation and visualisation, according to www.healthline.com There are many apps available that provide music, meditation, relaxation and breathing techniques for calming the mind and promoting better sleep.
“Try to leave at least two hours between your last meal or snack and bedtime. If you often have night-time heartburn, stop eating 3-4 hours before lying down.
“A relaxing bath, shower or even foot bath before bed is another popular way to sleep better,” says Healthline.
“Make sure you are eating enough earlier in the day to prevent getting overly hungry at night. Eat breakfast within 1-2 hours of waking. Check in with your hunger every 3-4 hours for your meals and snacks.
“You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.”
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“If you’re still hungry after dinner, or a rumbling stomach is keeping you awake, it’s okay to have a small snack. Choose something with protein and fibre like Greek yoghurt, fruit and cheese, veggies and hummus, a small handful of almonds or air-popped popcorn.
SUSTAINABILITY
A GREEN HOME is not Impossible! IN THE FIGHT AGAINST CLIMATE CHANGE AND REDUCTION OF EMISSIONS, WHAT WE CAN DO AS A SOCIETY TO AID THE CAUSE.
Denby Dowling
By DENBY DOWLING and LAURA RYAN Apart from a fundamental shift in collective thinking – as evidenced by the growing number of people who seek to be more socially responsible and live sustainably, to care for this planet and its future – we need to design smarter and more efficient buildings, retrofit existing houses with technology to reduce energy and water use and, of course, we need to reduce waste. The implementation of sustainability principles as part of the interior design process is a rapidly growing concept in Australia and the need for sustainable environment is an obligation, rather than a will, in order to survive. My role as a sustainably focused interior designer is not only to recycle, upcycle and re-use pre-loved furnishings, it is to encompass bespoke designs, advise on and incorporate materials, fixtures, fittings and finishes which meet with sustainable design practices and “green” codes (a vitally important role when it comes to green builds and renovations). 40 | THRIVE #7
Our practice helps clients to realise that living, building, renovation and/or updating in a green manner is not so scary, costly or unobtainable. Opting to “go green” is an accessible process for all these days for those who want to live in a healthier home, work in healthier offices - which in turn are kinder to the world we live in. So, what are the first steps when considering “going green”? 1,2,3: research, research, research! Don’t just listen to the hype or take direction from those who only want to make a fast buck by jumping on the sustainability bandwagon. It is important that you gain some knowledge to set your own personal goals in the process of realising your green dream. As you would for any design project, create a concept/ mood board or Pinterest page which helps you see your vision on paper/screen. Concept boards are a great way to communicate the direction you wish to go, to all the people involved in the project, whether it be an architect,
comforts, be well designed, beautifully decorated and will reflect her personal style.
Subscribe to Renew, which provides expert, independent advice on sustainable solutions: www://renew.org.au/
Perhaps what doesn’t come to mind when considering a green home is a colourful and effusive interior design, with eye-catching wallpaper, beautiful furnishings and designer fixtures, fittings and appliances.
Take part in Sustainable House Day www://sustainablehouseday.com/ to explore some of Australia’s most unique and inspiring homes, and learn from the people who designed them, built them, and live in them. Collaborate with your local community, artists and artisans and sustainable focused suppliers. Finally, seek advice from your local council in regard to the regulations, from neighbours, friends or colleagues who have gone down the green path.
“I want to challenge the stereotype that being green is daggy,” she continues. “I want to host dinner parties where people compliment me on my exquisite decor, not my incinerator toilet. The Impossible House is about proving that the `impossible’ is actually quite possible.” Another goal is for this project to be replicable anyone.
Investigate sustainable architects and Interior Designers who will help you with as much or as little project management as you need.
“To that end, I need the cost of this renovation to be on par with that of any renovation of a similarly-sized, comparable house.
Finally, be sure to engage the right people, experts in their field, who will provide you with a wealth of knowledge and most importantly accurate and enthusiastic advice at all times.
“Thus far, there has been much trial and error involved in the Impossible House project. I’ve learned a lot along the way. So here I am, writing about my mistakes, in the hopes that others won’t repeat them.”
A contemporary green home case study: The Impossible House The Impossible House dares to ask the question, can a green house really be as gorgeous and as affordable as any other designer home? Laura Ryan is a finance professional who dared to dream about sustainable living since her early childhood. Her vision to renovate a tiny heritage-listed worker’s cottage in the inner Sydney suburb of Newtown has since moved on to be a major undertaking, with many obstacles. These obstacles, however, have not hindered Laura in her quest to challenge outdated views surrounding sustainability. “The idea that being sustainable means you can’t shower for three days, or there is no heating and poor lighting is rubbish!” she says. Laura’s home will have all the usual creature
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SUSTAINABILITY
interior designer, builder, solar and/or water expert, or any trades person for that matter.
SUSTAINABILITY LAURA’S TIPS FOR THE DESIGN PHASE OF YOUR GREEN HOUSE RENOVATION 1. Find the right designer. Easier said than done, right? I chose to work with Denby Dowling because aesthetically, I love her work. But just as importantly, she is as passionate about sustainability as I am. I throw a lot of constraints at Denby, and her solutions and ideas are always creative and gorgeous. As far as the architecture goes I finally found Paul Adams from Fairweather Homes to work with after liaising with seven architects, who all said “NO, couldn’t be done”. Paul finally said YES it can!! 2. Objectives and standards. Every custom home-build or renovation has goals, and every project will require some of those goals to be compromised. Before you start building your green house, make a list of your standards. What are you willing to compromise on and what are you not? Your goal may be for all the materials you use to be recycled. But maybe you’re willing to compromise for sustainably sourced and manufactured materials, when recycled materials aren’t available. (This was 42 | THRIVE #7
one of my compromises with the Impossible House.) One of my “no-compromise” tenets is not to use any new concrete. Include your “no-compromise” objectives in your contract. 3. Provide visual direction. This can be a physical bulletin board, a Pinterest board, or a concept folder where you collect images and articles that inspire you and reflect your vision, in terms of both aesthetics and sustainability. A mood board gives your designer a solid starting point. When I first hired Denby, I started a Pinterest account and shared it with her, not only did that give her a really good idea of what I like, I had fun dreaming about what my home will end up looking like. 4. Be savvy. There’s a lot of hyperbole and a lack of transparency when it comes to sustainable building. Many materials seem sustainable at first, but when you look deeper into the sourcing or manufacturing, the
SUSTAINABILITY
story is darker. For example, you may find out that your renewable bamboo lumber is covered in a synthetic finish or your terrazzo floor is held together by toxic glue. Some vendors label their products “green” but don’t actually know or share their sourcing and processing. Transparency is key in buying actual sustainable building materials. Don’t take the suppliers at face value. Ask for information and supply-tracing. 5. Source locally. Use your local vendors, furniture makers, artists and artisans. Avoid mass produced “factory” items. And remember, recycling and upcycling is best. 6. Talk to your local council. Most city councils are beginning to adopt sustainable practices and will go out of their way to support your sustainable home project. Along those lines, I’d like to give a shout out to Sydney’s Inner West Council – Australia’s most progressive council, in my humble opinion. CAN A PREFAB HOUSE BE A GREEN HOUSE? We are renovating the front half of my worker’s cottage and adding rooms to the back. For the new addition, we’re using prefab walls created from Australian hardwood and shipped from Melbourne to Sydney. We went with prefab because it’s affordable and the company we’re using, Fairweather Homes, is careful to build sustainably and minimise environmental impact during production. Prefab construction creates less site waste and takes less time and money to build. Since we are trying to make this renovation sustainable and affordable, this was pretty important to me.
GREEN APPLIANCES ARE THE EXCEPTION TO THE RECYCLE RULE You don’t want to recycle or refurbish old appliances, since they’re less likely to be energy-efficient. Instead of retrofitting, buy new energy-rated refrigerators, ovens, and washers, and drop your old ones at a recycling facility. A FEW TAKEAWAYS ABOUT ECO HOUSES 1. You can renovate or do a new build. Both can be done sustainably. It’s more about how rather than what you do. 2. You don’t have to compromise on style. Any style can be created sustainably, whether that’s sleek and modern, traditional, or — like the Impossible House —bold and eclectic. 3. A sustainable house or renovation doesn’t have to cost any more than a traditional new home or renovation. Denby likes her projects to “move and breathe and have a personality of their own.” To that end, this will be a green house, as well as a designer house with designer furniture. As the homeowner and project leader, I’ll know that first and foremost, it’s a sustainable home, but no one else has to know that. In the end, that’s the beauty of the Impossible House. It’ll be impossible to categorise it as anything other than a comfortable, custom-styled home.
Denby Dowling Interiors is a boutique interior design practice specialising in new builds, renovations and additions. Denby and her team design, build, renovate, restore and create unique, custom-built homes and spaces. At the heart of Denby Dowling Interiors is the relationship of people to their spaces and improving their quality of life, therefore is particularly focused on environmental responsibility, sustainable practices and methodologies. www.interiordecorationsydney.com.au THRIVE #7 | 43
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Shop your wardrobe: a sustainable fashion initiative
WHO WOULD HAVE THUNK IT – SEQUINNED BUSTIERS WERE A TOP-SELLING ITEM ONLINE FOR A UK FAST FASHION CHAIN DURING STRICT COVID LOCKDOWNS. INDEED, ONLINE FASHION SHOPPING WENT THROUGH THE ROOF DURING AN UNPRECEDENTED TIME WHEN PEOPLE WERE BARELY LEAVING THEIR HOMES IN EUROPE. AUSTRALIAN GLOBAL TREND FORECASTER AND STYLE GURU LEE-ANNE CARTER, NOW BASED IN MOROCCO, LOOKS AT THE PHENOMENON AND WHAT WE COULD LEARN FROM IT. During the first lockdown of COVID 19, I challenged myself to what I termed the #wardrobeslam – creating an Instagram page to track my progress. The name of the game was to utilise my wardrobe and re-create “catwalk” outfits using only items from my existing wardrobe (and let’s face it, many of us have clothes with price tags still attached). As isolation dragged on and on, I changed the challenge to just creating a new outfit every day from what I already had. It turned out I had quite a lot. The hope was maybe it would catch on as a community, where people would exchange images, thoughts and tips, empowering others to utilise what they already had, rather than the need - or should one say desire - to shop. Actually, the real hope was that maybe it would catch on as a mindset. It didn’t. Possibly as I - unfortunately - do not know how 44 | THRIVE #7
to utilise the incredible power of Instagram communities effectively enough (I struggle with this world of like-for-like and the many issues arising from social anxiety media surrounding it, and have read too much about click farms, and buying influence) and possibly because not that many people truly cared. However, the statistics and numbers from my research as a trend forecaster that regularly tout sustainability as the imperative for the new generation would suggest otherwise. So, I thought perhaps the concept was in with a chance. It wasn’t. Here was the absolute perfect storm to get us thinking about what we actually needed, what was truly necessary. To get us to ponder what we were doing to the environment, the manifold travesties of fast-fashion, and the Frankenstein systems it had birthed. Not to mention the negative aspects of greed and capitalism it had unearthed – and yet all it had seemed to do was compel many of us to buy more - online.
Italy, for example, saw a growth of 101 percent in online deliveries in March 2020, although I am sure a lot of these were possibly groceries and necessities as the country was in incredibly strict isolation. However, the numbers rose across the globe.
"The sharp and relentless increases in the rise in on-line shopping during COVID 19 had not only alarmed me; it had absolutely floored me." I remember – as will so many others – the triumphant calls during the very early stages of lockdowns, the cries of “we are all in this together”, “this is the big pause, the big reset”. Around the same time II also remember reading an article from the UK, about the rise in online shopping, and incredibly a story re a top-seller for a fast fashion chain being, wait for it… sequinned bustiers. The big question in the article was naturally: Who the hell needs a sequin bustier during a pandemic in strictly enforced isolation? This alarmed me – but not for the reasons you may think. I am all for individualisation. I sincerely applaud and think there should be so much more of it. If you want to wear undies on your head during lockdown - or at any time - then go for it, I say. What I did take umbrage to was that sequins are plastic and incredibly harmful to the environment, as well as the fact that our relentless desire to purchase remained undimmed. Even in the most difficult and challenging of times, on a global scale shopping was on the rise. And for items that were definitely not necessities, or so it appeared.
It has been estimated according to a study from ClosetMaid in the US, that 12 percent of our wardrobes are made up of new and unworn clothing, a staggering 57 percent is either too tight or too loose, and 21 percent unwearable for myriad reasons – trends, appeal etc - leaving only an estimated 10 percent available to be worn. And so, as I continuously read about how 79 percent of Millennials are loyal to companies that care about sustainability, 54 percent of Gen Z are willing to pay more for sustainable products, or that nine in 10 Millennials and Gen Z are overwhelmingly concerned about the human causes of climate change, with pollution (65 percent), deforestation (53 percent) and greenhouse gas emissions (46 percent), I sincerely wonder how these figures all add up in relation to the ongoing and seemingly unrelenting increase in purchasing. And there you have it: What we currently say and what we do, simply don’t add up. In light of hoping to inspire people to perhaps truly put their money where their mouth is, I started the #wardrobeslam challenge. Which, as you will already know from the beginning of this piece was not a raging success. Yes, my 25 followers (no, I am not joking) and I had a lot of fun. But I don’t think 25 people is really going to change the world now is it? Eighty-three #wardrobeslam images later lockdown ended. And so did my #shopmywardrobe initiative. But what I learnt remains. With every well-meant intention in the world, action is the only defining factor. That, and I have far too many clothes. If you are interested – check out @stylinsoul21 or the hashtag - #wardrobeslam - and maybe, just maybe we can start to get a community together that inspires each other to shop your wardrobe (at least a little more than we currently do!). #sustainablefashion #environment #secondhand #fashionbrands #sustainableliving #circulareconomy #sustainable #fashion #shopmywardrobe #wardrobeslam www.creativesoul.agency
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SUSTAINABILITY
The sharp and relentless increases in the rise in on-line shopping during COVID 19 had not only alarmed me; it had absolutely floored me.
Wellbeing Resource Video Centre WATCH FOR INSPIRATION AND RELAXATION
BEAT ANXIETY AND IMPROVE YOUR SLEEP An estimated one in five Australians are estimated to be affected by a major sleep disorder. In the US, 40 million people are believed to suffer from acute sleep issues – and these are just the cases reported. In this video by MedCircle – which brings consumers and healthcare providers together to share verified healthcare information – New York psychiatrist Dr Judith Joseph talks about how chronic stress and anxiety can have a profound impact on quality of sleep, and ultimately health and quality of life. She discusses tools to manage anxiety and worry to promote overall wellbeing - as well as getting a good night’s sleep.
STAYING UPBEAT AMID COVID RESTRICTIONS The ongoing uncertainty and restrictions created by COVID – the gnawing feeling of not knowing what’s going to happen next – can justifiably create a “down” view of life. Clinical psychologists Laura Wool and Elizabeth Simmons from Loyola Medicine - a leader in academic medicine and healthcare services for over 40 years with internationally and nationally ranked doctors – discuss tips for staying as positive as possible during this ultra-challenging period in the world. They say we can minimise negativity and balance out the uncertainty by doing things we enjoy that sit within COVID restrictions: for instance, maintaining social connections, even if only by phone, digital platforms such as Skype or Zoom, or email; pursuing a hobby, taking a walk, reading a book, playing with your pet. Anything that gives you a feelgood sensation. Other key tips are to create a daily routine, to not be sedentary and, if feeling particularly stressed, to practise breathing exercises or a form of meditation. 46 | THRIVE #7
NUTRITION & DIET
The DEVILS of YO-YO DIETS
IN A BID TO SHED FAT FAST, MANY PEOPLE FALL INTO THE TRAP OF SEVERELY RESTRICTING THEIR CALORIE INTAKE ONLY TO SUCCUMB TO HUNGER AND CRAVINGS AND PUT THE WEIGHT – OR EVEN MORE – BACK ON. THEN THEY GO THROUGH THE CYCLE AGAIN … AND AGAIN. EVENTUALLY THIS SLOWS THE BODY’S CAPACITY TO BURN FAT, MAKING IT INCREASINGLY DIFFICULT TO LOSE WEIGHT, NUTRITIONIST KATIE MISSINGHAM WARNS.
By Katie Missingham Yo-yo dieting, also known as “weight cycling”, describes the pattern of losing weight, regaining it and then dieting again.
becomes stagnant. What then eventually happens is a lack in your body’s nutrient production, leaving vitamin deficiencies.
There is a lot of proof that individuals who live the longest are those who are continually eating somewhat short of what they typically need in their diet. This is, to a limited extent, because of hormones being utilised.
Think of it like this – your body creates a hormone called leptin through a long, tiresome system involving those lovely fat cells. This essentially tells your brain when you have enough fat stores lingering around the tops of those jeans. As you reduce these fat stores, your body creates less leptin. Leptin, along with the ghrelin (I call it the gremlin hormone), create a hunger response in our brain.
Research has highlighted the possibility that outrageous weight reduction in a short measure of time will make your digestion/metabolism slower, which prompts more weight acquire later on. Typically, this is just a product of severe restriction that is not sustainable. On the off chance that you restrict your calories too harshly, hormones do not function as proficiently, and your general wellbeing
Your body then effectively slows things down to be able to reserve energy. So, what happens when you stop the over-restrictive diet? You are left with this overly functioning appetite, however burning less energy. This is predominantly due to the fact a lot of weight loss diets leave us catabolic. THRIVE #7 | 47
NUTRITION & DIET
"My interest in nutrition began when I competed in a bikini and fitness competition. Unfortunately, a result of not understanding nutritional intake and exercise, I took away no trophies, only an eating disorder." A catabolic state is predominantly instigated by excessive training combined with inadequate nutrition. It results in several unfavourable side effects in the body, such as chronic fatigue, joint and muscle distress, and muscle loss. Muscle typically assists in keeping the metabolic furnace burning as it takes a lot more of the body’s systems to feed the muscular cells than fat stores. So, if we have just gone through an extremely tough diet, restricting calories just to lose fat, we have most likely burnt through a lot of muscle. Leaving our metabolism shot down. The bottom line is that it needs to be a lifestyle change, not a crash diet, if you want to make a permanent weight change. Here are some handy tips to follow. PORTION SIZES • Close fist = carbohydrates • Two Thumbs = fats • Open palm = protein
JUST ENJOY YOUR LIFE At the end of the day, most people know what healthy eating is. I always nourish my body with wholefoods. I load my plate with vegetables, berries, meats and all, but I will also have that popcorn at the cinema, or fish-and-chips-Friday. My interest in nutrition began when I competed in a bikini and fitness competition. Unfortunately, a result of not understanding nutritional intake and exercise, I took away no trophies, only an eating disorder. After overcoming the eating disorder I developed a passion to educate others. I was very fortunate to have had a lot of support around me but the only way to truly escape the diet cycle is education.
WATER! • Keep hydrated. It’s an oldy, but a goodie. Water helps with the temperature regulation of your cells, organs and tissue. By keeping hydrated, you are effectively helping your bodily functions. 80/20 RULE • 80 percent wholefoods • 20 percent “naughty” yum-yums There is seriously no point in restricting yourself, otherwise you can risk developing an habitual routine of bingeing when cravings take over. Katie Missingham, Director of Big Red’s Nutrition, is a qualified nutritional therapist who believes Western medicine, alternative medicine and nutrition are best used cohesively. She has completed studies in remedial massage and nutrition and human movements and specialises in combat sports nutrition (she is a former Muay Thai boxer). Katie also assists many people with eating disorders and nutrient deficiencies, weight loss/gain, general health and betterment of overall lifestyle. www.bigredsnutrition.com.au 48 | THRIVE #7
CONSISTENT WEIGHT MANAGEMENT IS NOT ABOUT DEPRIVATION BUT A LIFESTYLE CHANGE. THE KEY IS TO CHOOSE HEALTHY MEALS THAT ARE DELICIOUS AND FILLING WITHOUT BEING FATTENING - UNLESS EATEN EXCESSIVELY! - SAYS KATIE MISSINGHAM, DIRECTOR OF BIG RED’S NUTRITION, AKA BRN (SEE HER STORY ON THE PREVIOUS PAGES). KATIE’S RECIPES SHOW HOW IT CAN BE DONE.
brn chicken pesto pasta Serves 6 INGREDIENTS 1 box San Remo Chickpea & Lentil Pulse Penne pasta (image shows spaghetti option, if you prefer) 1 jar basil pesto of choice 500g mushrooms 2kg chicken, diced in pieces Pumpkin seeds to garnish METHOD Boil pasta in water for 5-8 minutes. Be careful, as the lentil and chickpea pasta can become really soft quite fast! Cook chicken in 1-3 tbspns (as desired) of olive oil and add mushrooms and pesto. Combine chicken and mushroom mix with pasta and garnish with pumpkin seeds.
THRIVE #7 | 49
NUTRITION & DIET
DELICIOUS, FILLING, NOT FATTENING
NUTRITION & DIET
DELICIOUS, FILLING, NOT FATTENING
Serves 6
BRN tofu & black bean stir-fry
INGREDIENTS 75g dark brown soft sugar 3 cloves garlic 2 tbspn soy sauce 1 tspn Chinese 5 Spice powder 2 tbspn rice vinegar ½ tbpsn cornflour ½ tspn chilli powder
1 tspn crushed red chilli pepper flakes – fresh crushed chilli for garnish 300g pak choi (a type of Chinese cabbage) 1 tbspn spring onions, chopped 2 cups rice noodles, cooked according to packet directions 350g firm vegan tofu, chopped into pieces 1 tbspn vegetable oil 200g black bean beans
METHOD Tip half the beans into the bowl of a food processor with the rest of the ingredients and add 50ml water. Season, then blend until smooth. Pour into a saucepan and heat gently for about 5 mins or until thick and glossy. Drain the vegan tofu and pat dry with kitchen paper. Toss the tofu pieces in a bowl with cornflour and set aside. Heat oil a wok (or large frying pan) to a reasonably high temperature, then fry tofu. Throw in the chilli flakes and powder, the rest of the beans, pak choi and spring onions. Cook for 3-4 minutes, then return tofu to the pan, stir in the sauce and bring to the boil for 1 minute. Garnish as desired with fresh crushed chilli. Serve with noodles (or rice, as you prefer).
50 | THRIVE #7
Serves 24
NUTRITION & DIET
DELICIOUS, FILLING, NOT FATTENING
BRN hemp seed oil choc fudge cookies
INGREDIENTS 1 cup coconut oil 1 ½ cups coconut sugar 3 eggs 2 tspn vanilla extract 2 tspn hemp seed oil
1 tspn baking soda 2 cups cocoa powder Pinch of flaky sea salt 60g dairy-free (DF) choc chips
METHOD Pre-heat oven to 175 degrees C (350 degrees F). Melt coconut oil and combine with coconut sugar until blended. Add egg, vanilla, baking soda, salt and cocoa powder and blend until smooth. Coat hands in coconut oil so mixture doesn’t stick to them. Roll into 24 even balls and place on baking paper. Place DF chocolate chunks or chips into the top of each cookie ball and scatter with flaky sea salt. Bake for about 10-12 minutes, leaving a soft centre for the fudgy goodness! Let cool for 15 minutes – the down the hatch!
THRIVE #7 | 51
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