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Happier! Heal t hier! Well t hier!

(Hello

NSatrotnag, lSiexey Roser ul Succe s s f

EAT CLEAN GET LEAN

M

BEACH BODY IN 7 DAYS!

17

Pages Of Wellness Meals

77 FASHION MEETS FITNESS

Hot New Athleisure Buys

Your Express Holiday Training Plan p106

EASY SEXY HAIR NOW p68

A Better Butt Fast

WHStrong Your Ultimate Guide For Body & Mind

MAGZ_WH_0118

Meet Australia’s Hottest Male Trainersotivation!)

32 Insanely Easy Life Hacks


INTRODUCING PHENOM Worn By Selena Gomez


JANUARY 2018 DISCUSS

54 Welcome aboard WH air

The latest health and wellbeing news

58 Outplay the car salesman

BEST BODY

33 30-day push-up challenge

Our brave writer road-tests it for you

Enjoy long haul happiness with easy travel tips from four inflight experts Genius intel to help you nail that deal

61 Your body on a Monday

37 The right time to eat

BEAUTY & STYLE

38 Your ultimate booty workout

Join the freckle club with beauty cues that showcase your adorable speckles

40 Secret lives of sportswomen

Goodbye post-workout hair crazies, hello sleek, gym-friendly tresses

Reset your body clock and smash hunger with tips from nutrition gurus

Hockeyroos captain Emily Smith on life, sport and her fave holiday spots

LIFE ETC

49 Why bailing is bad for you

Cancelling can offer sweet relief. But before you send that text, read this Could you survive a digital detox?

84

MEET OUR NEW FAVES

4 women sh ea l t h .co m .au JANUARY 2018

84 Meet the six pack

Workout tips from Australia’s hottest trainers. Fit, focused and 100% profesh

94 Strong, sexy, successful

The Aussie body is back! Meet Insta star and all-round legend Natalie Roser

100 The snack diaries

Chow down on the latest science to help you curb those snack attacks

128 PERSIAN LOVE CAKE!

68

BEACH BODY IN 7 DAYS!

Your Express Holiday Training Plan p106

EASY SEXY HAIR NOW p68

32 Insanely Easy Life Hacks

atag, lie Roser NStron Sexy Successfu

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94

EAT CLEAN 121 GET LEAN 72 17

Pages Of Wellness Meals

77 FASHION MEETS FITNESS

Hot New Athleisure Buys

A Better Butt Fast

38

WHStrong Your Ultimate Guide For Body & Mind

2018

Jan

53 Social media fasting

106

JANUARY 2018

44 You can do this: tennis

FEATURES

Meet Australia’s Hottest Male Trainers tion!) Motiva (Hello

72 Your 2018 athleisure wish list Update your workout wardrobe with the best tops, trainers, tech and more

It’s fast, fresh and ace for your health

84

68 Your fittest hair, fast

43 “I lost 27kg and feel great”

Suzanne McLean regained control of her body and mind through fitness

Happier! Heal t hier! Well t hier!

63 Sparks of genius

YOUR SUMMER GUIDE FOR BODY & MIND!

Perk up those glutes and build the booty you’ve always dreamed of

ON THE COVER

How to take on the week like a boss

PHOTOGR APHY: PETER BREW-BEVAN; DAVID MUNNS; ANTONIO TERRON/ TRUNK ARCHIVE/SNAPPER MEDIA; JOHN RINTOUL

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THE BEST ATHLEISURE BUYS OF 2018

106

UNPACK YOUR EXPRESS HOLIDAY TRAINING PLAN

106 Take your workout on hols

Nailing a sweat sesh between the pool and the bar can still deliver big results!

112 Happier, healthier, wellthier

Your 2018 wellness upgrade starts here

FOOD HUB 121 Hello healthy!

Breakfast, lunch, dinner and dessert from PT James Duigan. Yes please

130 Eat clean for 2018

Overhaul your new year diet with these kick-arse recipes based on the Clean 15

136 Your new hummus

Upgrade your chickpea repertoire with lick-the-bowl dips you’ll love

139 4 ways with corn

Fresh, tinned or frozen: add a golden hit of goodness to your plate, fast!

REGULARS 7 Ed’s note 8 The WH team

10 WinS awards wrap-up

144 The winners’ list

118 Subscribe to WH

146 Our kinda girl...

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ED’S NOTE WHAT’S ON MY MIND

PHOTOGR APHY: STEVE BACCON; STEVEN CHEE

On October 18, Team WH joined 180 guests for this year’s starstudded Women in Sport Awards in Sydney. Check out our amazing shoot from the night on p10.

Years ago, any mention of the word “strong” – in a health and fitness sense at least – would instantly conjure up gym metaphors. Think muscle-bound guys bench-pressing their hearts out, rock-hard abs or incredible feats of physical endurance. And don’t get me wrong – those things are great! But in the past few years, the conversation around what strong means has shifted. Now, leading wellness experts and a growing body of science increasingly suggest that qualities such as mental toughness and emotional resilience are just as important for a happy, healthy life. As one of the most popular Insta tiles of all time says: ‘Where the mind goes the body will follow’. Which makes it even more vital to regularly stop, take the time to build mental muscle and invest in things that make us truly centred and content. In a recent Time article, journalist and commentator Eric Barker interviewed the co-authors of best-selling book Resilience: The Science of Mastering Life’s Greatest Challenges, who’d studied resilient people for over 20 years. What they found? That the most

emotionally resilient people share 10 traits and cultivate them regularly. Just a few for starters? Be optimistic but still realistic about the world. Face your fears on a regular basis. Have a moral compass and a purpose in life. And lastly, take the time to build a strong social support network. And, if you ask me, that’s very smart advice! Looking for even more easy ways to feed body and mind? You’ll find them in this issue. Kickstart 2018 and feel happier, healthier and wellthier fast with 32 genius life hacks direct from the experts (p112). Tone up and trim down in just seven days with our high-speed holiday training plan (p106). Banish emotional eating and snack smarter with our special report (p100). And nourish your body from the inside out with 17 pages of clean recipes (p121). Until next month, stay #WHStrong and enjoy the issue.

Meet all-round legend and this month’s cover star, Natalie Roser, on p94. Plus, we go on location with Oz’s hottest trainers (p84).

Jacqui Mooney Editor @JacquiMooney

jacqmooney

JA N UA RY 2 01 8 wome ns he a l t h.com.a u 7


Happier! Heal t hier! Well t hier!

THE TEAM

Meet Australia’s Hottest Male Trainers tion!) Motiva (Hello

YOUR SUMMER GUIDE FOR BODY & MIND!

WE MAKE IT HAPPEN

BEACH BODY IN 7 DAYS!

Your Express Holiday Training Plan p106

EASY SEXY HAIR NOW p68

JANUARY 2018

Jacqui Mooney Editor

Alex Davies Features Editor Lucy Bode Features Writer/ Digital Content Editor Clare Baxter Contributing Junior Writer Charlotte Dalziel Digital Content Manager – Health Group Lauren Williamson Digital Content Editor Kate Fraser Head of Pictures – Fashion & Health Sascha Christopherson Group Picture Editor Natalie Talevski Editorial Coordinator (02) 9394 2247 Hannah Hempenstall, Chrystal Glassman, Daniel Moore Content Management Team Michelle Bayley Head of Health (02) 9394 2264 Clarissa Wilson Brand Manager – Health (02) 9394 2647 Kayla Chapman Advertising Coordinator (02) 9394 2202 Angie Stavros Vic Group Sales Manager (03) 8636 7506 Jane McGregor Qld Sales Director (07) 3368 7486 Kathy Glavas Marketing Director – Health Courtenay Raman Marketing Manager – Health Melissa Wayne Senior Marketing Executive – Health Kate Goggi Business Analyst – Health Pre-Media Solutions Digital Imaging John Virm Production Controller Calvin Simpson Production Coordinator Ruth Biehler Advertising Studio Manager Robert McIntosh Circulation Manager

Women’s Health is published by

atag, lie Roser NStron Sexy Successfu

l

EAT CLEAN GET LEAN 17

Pages Of Wellness Meals

77 FASHION MEETS FITNESS

Hot New Athleisure Buys

A Better Butt Fast

WHStrong Your Ultimate Guide For Body & Mind

ON THE COVER

Alice Ellis Deputy Editor Adam Williams Creative Director Lisa Balemi-Hughes Art Director Sally Hunwick Contributing Beauty Editor

32 Insanely Easy Life Hacks

Angela Kim Executive Director, Business Development and Global Licensing Tara Swansen Director, Global Marketing Erica Mazzucato Global Development and Marketing Coordinator Laura Ongaro Editorial Director Samantha Quisgard Senior Associate Editor Natanya Spies International Editorial and Content Coordinator

GLOBAL EDITIONS/ EDITORS-IN-CHIEF BRAZIL Camila Borowsky CHINA Vivi Hu GERMANY Angela Meier-Jakobsen GHANA Godfred Akoto Boafo GREECE Angeliki Gourni LATIN AMERICA (Chile, Colombia, Costa Rica, Dominican Republic, El Salvador, Guatemala, Honduras, Mexico, Nicaragua, Panama, Peru, Puerto Rico, Venezuela) Cesar Perez MALAYSIA Sueann Chong MIDDLE EAST Yi-Hwa Hanna NETHERLANDS Milou Turpijn NIGERIA Osagie Alonge POLAND Aneta Martynów RUSSIA Maria Troitskaya SOUTH AFRICA Danielle Weakley SPAIN Mónica Martínez SWEDEN Erika Kits Gölevik THAILAND Nitra Kitiyakara TURKEY Sibel Yeşilçay UK Claire Sanderson USA Amy Keller Laird

Cover star Natalie Roser Photography Stephen Chee Styling Charlotte Stokes Hair Keiren Street Make-up Katie Angus Natalie wears First Base paddle suit, Sollis necklaces and bracelets

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BAG SOME HOT NEW ATHLEISURE GEAR

WinS WO M E N I N S P O RT

Gereurd Roberts Chief Executive Officer Jackie Frank General Manager – Fashion, Beauty and Health Nicole Bence Acting Commercial Director Dean Porter Operations Director Mychelle Vanderburg Retail Sales & Group Marketing Director Hannah Devereux Corporate Development Director Pacific Magazines, Media City, 8 Central Avenue, Eveleigh, NSW 2015 Ph: (02) 9394 2000 Subscription enquiries: 1300 668 118

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Published by Pacific Magazines Pty Ltd (ACN 097 410 896) of Media City, 8 Central Avenue, Eveleigh, NSW 2015. All content © 2017 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. Printed by Bluestar Web, Silverwater. Distributed by Gordon & Gotch Limited (ABN 90 088 251 727). All prices and information are correct as at the time of printing. All material sent to Women’s Health (whether solicited or not) will not be returned. Unless otherwise agreed beforehand, all rights including copyright in such material is assigned to Pacific Magazines upon receipt and Pacific Magazines may use or sell the material in all media worldwide in perpetuity without further consent or payment. Women’s Health does not accept or assume responsibility for such material. Title and trademark Women’s Health © Rodale Press. Women’s Health is a registered trademark and the use of this trademark is strictly prohibited.

STILLS: JOHN RINTOUL

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2 0 1 7 WOMEN

IN SPORT AWA R D S

FOR THE SEVENTH YEAR RUNNING, W O M E N ’ S H E A LT H H A S B R O U G H T T O G E T H E R A U S T R A L I A’ S B E S T A N D B R I G H T E S T F E M A L E AT H L E T E S T O C E L E B R AT E T H E I R A C H I E V E M E N T S ( A N D R A I S E A G L A S S O R T WO TO A N E P I C Y E A R ! ) . H E R E ’ S W H AT T H E Y H A D T O S AY A B O U T S P O R T, S U C C E S S AND SMASHING THE GLASS CEILING

SAM KERR

Winner: Women’s Health Sportswoman of the Year

In 2017, Kerr became the first Aussie soccer player (male or female) to be nominated for FIFA World Player of the Year. The backflipping crowd fave captained Perth Glory to the grand final of the 2016/17 W-League and won the Julie Dolan Medal for player of the year. She was also a key member of the Matildas team that won the 2017 Tournament of Nations, making headlines around the world. Seriously impressive!

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Wo m e n i n S p o r t Aw a rd s

SUSAN ALBERTI Person of Sporting Influence

A footballer in her youth before she was told she couldn’t play with the boys anymore, businesswoman and philanthropist Alberti loudly urged the AFL to lift its game on advancing women’s football. So when the national AFL Women’s league launched in 2017, she was appointed the game-changing comp’s inaugural ambassador. Accepting the award, she told the room the AFLW players are like daughters to her. What a legend!

AFLW Adelaide Crows coach Bec Goddard (centre) with players Chelsea Randall (left) and Abbey Holmes

Rugby player Nick ‘The Honey Badger’ Cummins and Olympic skier Danielle Scott

“ I ’ M T H R I L L E D TO B E PA R T O F S U C H A G R E AT G R O U P OF AUSSIE GIRLS WHO ARE CHASING THEIR PA S S I O N S A N D BUSTING THE B O U N DA R I E S O F THEIR SPORTS” Jessica Fox, Olympic slalom canoeist

JA N UA RY 201 8 wom ens he a l t h.com.a u 1 1


DA I SY PEARCE Winner: Leadership Legend

As well as being a kick-arse captain of Melbourne FC in the new AFLW league, captain of the Darebin Falcons in the VFL Women’s and captain of the winning team (Victoria) in the 2017 AFLW State of Origin, Pearce is also a stand-out AFLW leader. She’s been a major role model and helped garner positive public attention for the new league. This one’s a total star.

“A U S T R A L I A I S D E F I N I T E LY GETTING BEHIND US. THERE’S S T I L L A LOT O F WO R K TO D O B U T IT’S BEEN ONE OF THE BEST YEARS IN FEMALE S P O R T T O D AT E ” Joany Badenhorst, Paralympic snowboarder

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Wo m e n i n S p o r t Aw a rd s

MARIELLA TEUIRA

Winner: Local Sporting Champion

Teuira is a true champ – she founded the Itiki Sporting Club of Glenroy in Melbourne’s north to create a safe, positive, supportive environment for at-risk youth and kids from multicultural backgrounds. But that’s not all. She goes above and beyond to make sure every kid can participate: all fees are covered by fundraising and sponsors, and she even picks players up from school and drops them home after training if their parents can’t. Now that’s commitment.

“SOMETIMES YO U G E T A BIT CAUGHT UP I N YO U R OW N S P O R T, S O I T ’ S G O O D TO G O TO T H E S E AWA R D S . IT’S LIKE, ‘WOW!’ THERE’S SO MUCH OUT THERE A N D A LOT O F INCREDIBLE WOMEN. IT’S AMAZING” Amy Pejkovic, high jumper

Left to right: Sydney Sixers cricketers Sarah Aley, Lauren Smith and Emily Leys

Former Olympic snowboarder Steph Prem (left) with Seven Network sports reporter Mel McLaughlin

JA N UA RY 201 8 wom ens he a l t h.com.a u 1 3


“THE OPPORTUNITIES WE [SPORTSWOMEN] C A N TA K E O N N O W ARE INCREDIBLE. FEMALES CAN MAKE SPORT A CAREER, A N D T H AT ’ S E X H I L A R AT I N G ” Olympic skier Danielle Scott

WH Fitfluential ambassadors and Keep It Cleaner founders Steph Smith (left) and Laura Henshaw

SBS sports presenter Lucy Zelic

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Shelley Watts, Olympic boxer and Women in Sport Awards judge


Wo m e n i n S p o r t Aw a rd s

A F LW I N A U G U R A L G A M E

Winner: Moment of the Year

No one expected more than 22,000 Aussies to descend on Melbourne’s Ikon Park in February 2017 to witness the historic first match of the brand new AFL Women’s competition between long-time rival clubs Carlton and Collingwood. Via television sets and social media, the nation watched on in awe as the gates were closed and 1000 fans were locked outside. The landmark moment proved that the public thirst for women’s sport shows absolutely no sign of slowing.

AFLW crew! Carlton’s captain Lauren Arnell (far left) and Collingwood’s Meg Hutchins (far right), who played in AFLW’s inaugural game; with Daisy Pearce and Susan Alberti

JA N UA RY 201 8 wom ens he a l t h.com.a u 1 5


M AT I L D A S

Winner: A-Team of the Year

Left to right: Matildas players Stephanie Catley, Lisa De Vanna and Sam Kerr

WH Fitfluential ambassador and health food cook Leah Itsines

Assmaah Helal, program operations manager at youth sport organisation Creating Chances

Aussie Stingers captain Rowie Webster (green dress) with some of her water polo teammates

1 6 women s h eal t h .co m .au JANUARY 2018

WORDS: ALICE ELLIS, ALEX DAVIES & CL ARE BA XTER . PHOTOGR APHY: STEVE BACCON. ON SET HAIR AND MAKE-UP: BLOW BAR CO

In August 2017, our national women’s soccer team blitzed their way to Tournament of Nations glory by smashing Brazil 6-1. A first win over world champs USA and triumphs over highly ranked Japan and Brazil made for, arguably, the Matildas’ greatest success ever, cementing the team as a world force.


Wo m e n i n S p o r t Aw a rd s

MARIELLA TEUIRA Local Sporting Champion

NOMINEES: Assmaah Helal; Jaymee Birleson; Mardi Aplin

ASHLEIGH GARDNER One to Watch

NOMINEES: Emma Kearney; Joany Badenhorst; Sam Bremner; Sam Poolman

B R I T T COX

Outstanding Woman in Sport

DA I SY P E A RC E Leadership Legend

NOMINEES: Bec Goddard; Caitlin Bassett; Ellyse Perry; Rowie Webster

SUSAN ALBERTI Person of Sporting Influence

A F LW I N A U G U R A L G A M E Moment of the Year

NOMINEES: Emily Seebohm; Madison de Rozario; Matildas; Molly Taylor; Tia-Clair Toomey

BETTY CUTHBERT Hall of Fame Award

M AT I L D A S

A-Team of the Year

NOMINEES: Adelaide Crows; Aussie Stingers; Sunshine Coast Lightning; Sydney Sixers

SAM KERR

Women’s Health Sportswoman of the Year NOMINEES: Britt Cox; Emma McKeon; Isis Holt; Rhiannan Iffland; Sally Pearson

Olympic hurdler Sally Pearson

P R O U D LY SUPPORTED BY


1 2 3

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4

BEHIND OUR BIG NIGHT

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Sporty girls switched their training gear for gowns for our biggest event of the year: our seventh annual Women’s Health WinS (Women in Sport) Awards, at the International Convention Centre Sydney. The Seven Network’s Mark Beretta hosted the ceremony while guests were treated to a three-course candlelit feast. Athletes fangirled over sportswomen from different disciplines, lining up for selfies with world champion hurdler Sally Pearson and the winner of the big award of the night, Sportswoman of the Year, Sam Kerr. The soccer player was also stoked to see her team, the Matildas, be named A-Team of the Year for 2017. AFLW was another feature – the inaugural game took out Moment of the Year, Melbourne FC captain Daisy Pearce was crowned Leadership Legend, and Person of Sporting Influence Susan Alberti generated rip-roaring applause when she referred to the AFLW players she’s helped support as “her daughters”. Thank you to our partners for the WH WinS Awards, who made the event possible: Toyota, Triaction by Triumph, the Australian Federal Government, the Australian Institute of Sport, Rebel and The Chia Company. Can’t wait for the next one!

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PHOTOGR APHY: DAVE MCKELVE Y

Athletes, industry leaders, reporters and sponsors came together with WH to celebrate the year in women’s sport


Wo m e n i n S p o r t Aw a rd s

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1. PT and WH Fitfluential member Katie Williams 2. Aussie Stingers water polo players 3. The band 4. MC, Seven’s Mark Beretta 5. Blow Bar Co touch-ups 6. L-R: WH GM Jackie Frank, boxer/WinS judge Shelley Watts & WH Ed Jacqui Mooney 7. Toyota pre-dinner entertainment 8. L-R: ABC Grandstand sports journalist Brittany Carter, advocate for women in sport Danielle Warby, SBS sports presenter Lucy Zelic & Ladies Who League’s Mary Konstantopoulos 9. Clean Treats founder Charlie de Haas & marketing manager Aaron Gill 10. Dinner luxury 11. L-R: Hurdler Sally Pearson & sprinter Laura Whaler 12. WH Sportswoman of the Year Award winner/soccer player Sam Kerr 13. The Grand Ballroom at the ICC Sydney 14. Rally car driver Molly Taylor 15. Slalom canoeist Jess Fox 16. L-R: Network Ten’s Sandra Sully, Fox Sports’ Jessica Yates & Seven’s Mel McLaughlin 17. Toyota CH-R 18. L-R: Fox Sports’ Hannah Hollis & Lara Pitt 19. L-R: Mark Beretta, Sam Kerr, Jackie Frank & Jacqui Mooney 20. L-R: Soccer’s Assmaah Helal & Amna Karra-Hassan

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P R O U D LY SUPPORTED BY

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{discuss juicy news. shareable stats. convo starters

RISE AND GRIND

WORDS: CL ARE BA XTER . PHOTOGR APHY: STOCKSY

COFFEE LOVE All hail your AM java jolt! A new study in the European Heart Journal reveals that people who drink two to four cups of coffee a day live longer than those who abstain, with up to a 65 per cent lower risk of death. More incentive? In 2014, Queensland researchers found a caffeine hit can make exercise more enjoyable. Now if that’s not an excuse for a second cup, we don’t know what is. JA N UA RY 201 8 wom ens he a l t h.com.a u 2 1


{fitness discuss GEN Y ME?

LEAP OVER INJURY

REFORM YOUR OWN PRACTICE Easing pain with pilates? Good one, mate – in a study of peeps with chronic lower back problems, 12 weeks of pilates improved function, confidence to move and ab-muscle activation. But even better than taking to a mat? Using a reformer, which made a difference more quickly. Source: Complementary Therapies in Medicine

22 women s h eal t h .co m .au JANUARY 2018

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THE PERCENTAGE OF AUSSIES WHO’D EXERCISE MORE IF THEY HAD A TRAINING BUDDY. GET #SOCIALSWEATING BY CATCHING UP FOR A WALK, SWIM OR SPIN CLASS (FOLLOWED BY BRUNCH, OBVS). Source: Rexona

WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

FACT: many millennials are being diagnosed with arthritis for a surprising reason – overdoing it on high-impact workouts (CrossFit and brutal boot + camps, we’re looking at you) PERFORMING RANGE-OF-MOTION that tax your joints, says EXERCISES Do this pre- and postorthopaedic surgeon workout. March in place or swing your legs from front to + Dr David Neuman. Ignoring back to increase blood flow STOPPING and joint mobility. Gently WORKOUTS the pain could lead to loss + rotate neck and If your pain is sharp (as shoulders. ICING THEM opposed to dull and achy), of mobility and surgery Apply ice (covered in stop what you’re doing. If a T-shirt) to the joint for the discomfort persists (no thanks!). Knees or 20 mins at a time, up to after two weeks off, five times a day, for three see a physio. The cold reduces hips unusually creaky? Try: days.inflammation.


loss {weight discuss

LEAN (ON) PROTEIN

NUT IT OUT

No need to supersize that salmon or steak. In a Washington University study, dieting women who stuck to their RDA of protein (0.8g per kilo of body weight, FYI) saw a 30 per cent boost to insulin sensitivity and metabolism. Atkins-style eaters who devoured 50 per cent more protein experienced similar weight loss but none of the health benefits. So, y’know, go easy on that fillet.

Chuck walnuts into your smoothie to help nix cravings. When people in a study consumed a drink containing 48g of the nuts, they reported feeling less hungry throughout the day. Wait, there’s more: scientists also noticed increased activity in a part of the brain associated with appetite control and food choices. Get crushing. Source: Diabetes, Obesity and Metabolism

24 women s h eal t h .co m .au JANUARY 2018

Well, that depends on your source. SCIENCE: A 2010 study in the Archives of Internal Medicine found that women who had a couple of glasses daily were less likely to be overweight. Other studies suggest that a compound in red grapes can help burn fat (but it may be lost in the winemaking process).

POP CULTURE: TV shows like Scandal and The Good Wife gave a shiny halo to wine, with the lead (and lean) stars savouring heavy pours. We tend to mimic their habits, equalling more kilojoules and lower inhibitions (read: impulse eating).

TREND DATA: Millennials make up one-third of the industry’s customers, and a demand for healthier vino has created a market boom for organic wine, resulting in new ranges (such as Lindeman’s Early Harvest) promising lower sugar and kJs.

THE FINAL WORD: Alcohol, no matter the form, is still empty kJs. And most wines pack about 500 of ’em per 140g. What’s more, few people pour that slim a serving. Like any indulgence, moderation is key. And if you’re drinking vino regularly, you’ll need to make room in your diet elsewhere, such as by skipping dessert, to maintain a healthy weight. Source: Tanya Zuckerbrot, author of The F-Factor Diet

WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

Can wine help you lose?


{beauty discuss MUST TRY SHEET MASK HACK

SUMMER GLOW

2.

1.

Garnier SkinActive Hydra Bomb Tissue Mask Ultra Hydrating Rebalancing Mask, $4.95

Origins Flower Fusion Raspberry Refreshing Sheet Mask, $10

3. Clarins Super Restorative Instant Lift Serum Mask, $120 for 5 sheets

With two out of three Aussies being diagnosed with skin cancer by the time they’re 70, baking your skin is not a smart way to bag a tan. Instead, apply daily SPF (30–50+) and fake your way to beautiful shades of gold. Try Palmer’s Cocoa Butter Formula Natural Bronze Body Lotion, $9.99, which nourishes as it creates streak-free colour.

26 women s h eal t h .co m .au JANUARY 2018

WORDS: SALLY HUNWICK . PHOTOGR APHY: YULIA GORBACHENKO/ ART PARTNER /R AVEN & SNOW; RODNE Y MACUJA

Koreans love sheet masks, and this genius tip is perfect if you want skin that looks like you’ve spent half a day at a spa! After double cleansing with tepid water, apply a sheet mask over your face before getting into the shower. You’ll need to avoid getting your face wet (and shampoo running down your forehead), but the steam allows the sheet mask’s ingredients to soak deep into your skin so you jump out with a radiant and hydrated complexion.


See the potential in every capsule Because aluminium is infinitely recyclable, every used Nespresso capsule has future potential. Help give your capsules a second life by returning them directly to Nespresso through our national recycling network. Explore recycling at www.nespresso.com


2 HEART WARMING

THE NUMBER OF TIMES A DAY PORRIDGE IS EATEN BY THE WORLD’S OLDEST FAMILY. THE DONNELLYS IN IRELAND CREDIT OATS FOR THEIR YEARS. MAKES SENSE: ONE STUDY* FOUND THAT FOR EACH 28G OF WHOLEGRAINS EATEN DAILY, MORTALITY RISK LOWERS BY 5 PER CENT.

28 women s h eal t h .co m .au JANUARY 2018

Here’s how to justify that chocolate habit: a little drop of cocoa-y goodness can reduce your risk of developing an irregular heartbeat by 17 per cent, according to researchers at Harvard T.H. Chan School of Public Health. One in four adults are likely to develop a heart flutter in their lifetime, but you only need 30g of choc a week to cut your risk, so no endless dips in the Nutella jar (sorry). Also, the darker the better. Postworkout reward sorted.

An ingredient commonly added to processed foods to extend their shelf life. Its other name: vitamin E. Yep, that nutrient known for supporting your ticker health, metabolism and immunity. Who knew?

WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES *SOURCE: JAMA INTERNAL MEDICINE

SWEET TRUTH

Alpha-Tocopherol

{nutrition discuss


See the potential in every capsule Because aluminium is infinitely recyclable, every used Nespresso capsule has future potential. Help give your capsules a second life by returning them directly to Nespresso through our national recycling network. Explore recycling at www.nespresso.com


{health discuss POP QUIZ!

Which areas are most overlooked when we apply sunscreen? D

HANDS

B

C

UPPER BACK

BIKINI LINE

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ANSWER: All of them, reveals the International Journal of Cosmetic Medicine. D’oh. Try the teaspoon rule, say SunSense pros. Apply more than half a teaspoon each to the face, arms and neck; more than one teaspoon to each leg; and more than one to the front of the body and to the back.

The percentage of poor sleepers who struggle because they binge watch TV shows. Save the Animal Kingdom marathon for Sunday arvo rather than before bed.

#SELFCARE

Source: Journal of Clinical Sleep Medicine

Fun fact: the average Aussie spends nine per cent* of the ol’ Chrissie budget on gifts for themselves. We’ll be lining our own stockings with these… BLING RING Shine on with the timeless and chic Knot bracelet by Michael Hill. $179, michaelhill. com.au

30 women s h eal t h .co m .au JANUARY 2018

FULL SET Who says your activewear needs to match? Case in point: these Puma leggings and Akia Rose reversible sports bra. $60 @ stylerunner.com; $49.99, akiarose. com.au

KITCHEN TECH The Thermomix cooks, chops, blends, kneads… Plus, its new Cook-Key wireless chip gives you access to heapssss of recipes. From $2089, thermomix.com.au

WORDS: ALEX DAVIES. PHOTOGR APHY: STOCKSY; RODNE Y MACUJA *SOURCE: CREDITCARDFINDER .COM. AU

A

FEET

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if you love it, you should name it. Uniquely You

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Best Body H e a l t h a n d f i t n e s s i n s p o to f e e l a m a z i n g a l l ove r

JUST PLANKIN’

THE 30-DAY PUSH-UP CHALLENGE Could a push-up a day keep the arm flab away? Accept the WH mission to find out

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There’s a reason military sergeants demand push-ups as a form of punishment. They are effing hard, can knock even the fittest off their feet – OK, toes – and seem to be specifically designed to reveal weakness. So much so that many women automatically drop to their knees before attempting their first rep. And those are the ones who are winning – others fake an injury or suddenly need a really long drink of water. (We’ve all been there...) But push-ups are also one of the all-stars of exercise, no question. They’re mega-efficient multitaskers, working your whole body in every rep. So, we wondered, could committing to a push-up streak finally change our feelings towards this old-school move, all while chiselling our muscles? There was only one way to find out. Challenge accepted.

THE EXPERT

Tony Gentilcore – a certified strength and conditioning specialist who works with top athletes. “A lot of people think the best way to measure progress is through brute strength – where you test how much weight you can possibly move for one rep – but a far better gauge of progress is whether you’re less fatigued after completing the same amount of work,” he says.

THE PLAN

Modified knees-down push-ups are out of the question; they don’t build strength in the full range of updown motion, so they’re no help for the purpose of this challenge. But no need for heaps of reps anyway. Because, good news: this

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challenge calls for just 10 pushups each day. “Ten is the minimal effective and sustainable dose,” says Gentilcore – meaning it’s just enough to induce noticeable changes in upper-body strength and appearance without overloading you to the point of quitting. Even then, “take as long as you need – or split them up over the day – to make sure you’re completing high-quality reps,” he says. And if your first set takes you several minutes to complete? Don’t sweat it – you’ll be surprised by how quickly you improve. “The more you do something, the better you get at it because you’re improving communication between your neurons and muscles,” explains Gentilcore.


Best Body f i t n e s s

Wring it out

AND THE RESULTS ARE...

Push-ups can be hard on the wrists. Use these tips to stave off pain and injury. Warm up Spend a few minutes doing circles and figures of eight with each wrist in both directions. Then, clench your hands together, fingers interlaced, and repeat.

A s tested by fitness writer Marissa Gainsbourg “My go-to excuse when push-ups come up in a training session? ‘I’m too sore’ or ‘My elbow hurts!’ So when I heard about this challenge, I was ready to rid myself of my own cop-outs. On day one, it took me five minutes (and several breaks) to get through 10 polished, chest-to-the-floor reps. By day 15, it took me under three minutes. On day 30, it took me just 27 seconds. But what did I see after the month? Noticeably more sculpted shoulders – to the point where my tops started to fit higher up on my chest – and slightly more pronounced biceps and triceps. I also saw a very welcome bonus: flatter abs. And here’s the best change: when I walked into my HIIT class one week post-challenge and had to crank out 30 push-ups, I didn’t throw my gloves in the instructor’s face. I felt competent and confident – perhaps that’s why, 15 days later, I’m still going strong.”

Get grippy Maintain a neutral wrist position by gripping dumbbells. Another option? Use a thick workout mat and let your fingers hang over the edge while keeping the heels of your hands on the mat. Stretch out When you’ve finished your reps, extend your left arm, palm down. Use your right hand to gently pull the fingers of your left hand backwards into a stretch – thumb included. Make a ball with your left hand and use your right hand to gently stretch it downwards. Finally, use your right hand to gently twist your left hand so your little finger moves towards your wrist. Swap hands and repeat.

THE MOVE

Ready to get started? Make sure your movement is strict – that you’re off your knees and getting your chest low. Then follow this tried-and-tested advice to nail killer form and avoid form killers. Try to get your hands directly in line with your shoulders. For maximum tricep toning, bring your arms closer together. Another triceps booster: try to get your elbows close to your body – or at least within Gentilcore’s preferred 45-degree sweet spot. They shouldn’t be sticking out in line with your shoulders. Got it! Brace your tummy muscles hard – your core is so important for perfecting the push-up. If your hips are sagging like you’re humping the

PHOTOGR APHY: GET T Y IMAGES; A ARON RICHTER

1

ground, you need to brace harder. What we said about your tummy muscles? Same goes for your glutes – squeeze ’em. This muscle activation is key for stability, taking pressure off your lower back and keeping your bum from sticking up in the air.

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Dropping your head is a common fumble. Look at a point on the ground in front of you and think chin, not nose, to the floor. Separating your legs will make the move easier in the beginning, but work towards keeping them together for more of a challenge and all of the gains. WH

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JA N UA RY 201 8 wom enshe a l t h.com.a u 35


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Best Body n u t r i t i o n

THE RIGHT TIME TO EAT...

Reset your body clock (and smash hunger) with insider tips from nutrition gurus

FULL-FAT DAIRY

FRESH PASTA

SWERVE

Before the gym Definitely one to avoid pre-sweat sesh. “Fat slows your digestion,” says nutritionist Sophie Tully. “And when you exercise, you divert blood away from the gut, which can lead to nausea and stomach trouble mid-workout.” Ouch!

WORDS: CL AIRE COAKLE Y. PHOTOGR APHY: GET T Y IMAGES; AL AMY

SERVE

At breakfast “It’s overflowing with calcium, vitamin D, zinc, protein, magnesium and vitamin B12,” says Tully. The best bit? Having high-fat dairy lowers your risk of obesity, according to a study in the European Journal of Nutrition. So milk this one for all it’s worth.

SWERVE

CHERRIES SWERVE

Mid-afternoon Hitting the 4pm slump? Avoid cherries. “With 7.6g of sugar per serving (80g), they can raise blood glucose levels – crashing your energy levels and stimulating hunger,” says nutritionist Libby Limon.

SERVE

After dinner Cherries contain the hormone melatonin, which helps regulate your body clock. A UK study found people who drank cherry juice had a higher level of melatonin and reported betterquality sleep than those who skipped it.

EGGS SWERVE

Pre-workout Poached, scrambled, fried – however you have yours, dodge eggs before training. “Protein takes a long time to digest,” says Limon. So you could suffer gastrointestinal twinges mid-burpee, making that rep target tougher to smash.

SERVE

Post-workout When your muscles need a little R&R, amino acids are just what you need, and eggs are full of ’em. Plus, two eggs for brekkie provide 12g of protein – about a quarter of your RDI.

NUT BUTTER SWERVE

Sporadic snacking A harmless choice, right? Wrong. “Nut butter is dangerously more-ish,” reveals nutritionist Rhiannon Lambert. And research from the University of Texas found you’re more likely to overeat foods labelled healthy.

Lunching al desko Chained to your desk for the duration of lunch? Avoid pasta like the plague. “It contains glucose and energy that you’re not going to need,” says Lambert. Noted.

SERVE

Lunching on the go Fuelling up on pasta for a day on the move is well worth it. “Your body needs natural sugars to maintain stamina and keep your muscles topped up with enough glycogen,” says Lambert. Spag bol it is, then. WH

SERVE

Scheduled snacking This will help you feel in control and still reap the benefits of nut butter – nutrients and healthy fats. Even better, its slow-release energy will keep you going until lunchtime.

JA N UA RY 201 8 wom ens he a l t h.com.a u 37


ROCK YOUR BODY

YOUR ULTIMATE BOOTY WORKOUT This cheeky routine targets your glutes for a behind perkier than Kim Kardashian’s. Ready?

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(b)

TARGETS: GLUTES

(a)

Total bummer: doing set after set of lunges and squats isn’t going to ensure you nail your butt goals. “Glutes are a real area of concern for a lot of my clients,” says personal trainer Gede Foster. “While genetics play a big role in the shape of your glutes, to transform your butt you have to add weight to your workout. Why? You need to fatigue not just the glutes, but all the surrounding muscle groups that support them, too.” The following moves target different muscles that will all add up to a killer bum: your glutes, hamstrings, quads and core. Go on – drop it like it’s squat.

(b) (a)

HIP OPENER

Do: 5 reps per side (a) From a plank position, step your right foot next to your right hand, toes slightly turned out and knee opening to the right as far as is comfortable. (b) From this position, rock in a clockwise circular movement, then anticlockwise. Now switch sides. Feeling looser now?

HIP THRUST

Do: 3 sets of 10 reps (a) Sit on the floor with your feet close to your bum, resting your upper back against a bench. Place a barbell across your hips. (b) Thrust your hips up, squeezing your glutes and keeping the rib cage knitted together and core engaged to protect your lower back region. Nicely done.

(a)

TARGETS: HAMSTRINGS

(a)

TARGETS: QUADS

(b)

(b)

HAMSTRING WALKOUTS

GOOD MORNING

Do: 8 reps (a) Stand with your feet shoulder-width apart, then bend down to place your palms on the floor and walk your hands out into a classic high-plank position. (b) Hold for a beat, then walk your hands back in to return to standing.

Do: 3 sets of 10 reps (a) Stand with your feet shoulder-width apart and a barbell across your neck and back. Hinge forward at the waist for 3 counts, with a flat back and knees bent. (b) Thrust your hips forward explosively to return to standing. Awesome work!

BUTT KICKS

(a)

(b)

Do: For 1 min From a standing position, jog on the spot, kicking your heels up to your bum. You’re warm now, yeah? Good.

THIGH KILLER

(b) (a)

Do: 3 sets of 30 secs (a) Kneeling, sit on your heels with a fist-width gap between your knees. Rest the barbell comfortably across your back. (b) Thrust your hips forward until they are over your knees, squeezing your glutes tightly at the top. Then return to the start position. Nailed it.

(a)

TARGETS: CORE

WORDS: AMELIA JEAN JONES. PHOTOGR APHY: SEAN L AURÉNZ. ILLUSTR ATIONS: LIZZ Y THOMAS

t

Best Body f i t n e s s

(b)

AROUND-THE-WORLD LUNGE Do: 8 reps per leg (a) From standing, lunge forward on your right leg, ensuring your right thigh is parallel to the floor and your left knee is hovering above the floor. Return to the centre. (b) Repeat out to the right, to the back, then into a curtsey lunge.

(a)

(b)

SIDE LUNGE

Do: 3 sets of 10 reps (a) With feet hip-width apart and a barbell across the fleshy part of your back and neck, step your right leg out to the side, keeping the left straight. (b) Fold your hips back, feel the floor via the right heel, then explosively return to the start position and repeat on the other side. That’s 1 rep. WH

(a)

JA N UA RY 201 8 wom enshe a l t h.com.a u 39


The secret lives of sportswomen, part 2 :

EMILY SMITH

f

Female athletes are intriguing, inspiring, multidimensional women – it’s not all training and bulk-buy protein powder. We guarantee they are at least as fascinating as those other #fitspo chicks you follow on Insta. So, in the lead-up to the Gold Coast Commonwealth Games (April 4–15), we take a peek inside their lives and minds. Meet Hockeyroos captain Emily Smith…

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By Alice Ellis


Best Body # wo m e n i n s p o r t

EMILY IN 60 SECS FAVE HOLIDAY: Ooh, Fiji! All my holidays have been hockey, and Fiji was the first holiday I went on that was just sitting on the beach. FAVE HOCKEY DESTINATION: Holland. The fans are just crazy, they are so passionate about hockey – you’re like a superstar over there. EMILY IN 3 WORDS: Loud, energetic, carefree.

PHOTOGR APHY: DANIEL CARSON/DCIMAGES.ORG

GO-TO DINNER: A good stir-fry. Easy to make, especially after training; you chuck it all in. LIVES WITH: My fiancé. When I first moved to Perth I lived with hockey girls, but you need the balance of not being so hockeyoriented all the time, [and] having somewhere else to go and be yourself. FAVE EXERCISE: Touch football. I played for a season and it was really fun.

Emily Smith thought she was just visiting the Hockeyroos training base in Perth as a junior athlete to get a taste of squad life. But she made her first national debut that same year and, seven years later, the NSW-born hockey player is still there. “At the end of 2011 I got lucky – one of the girls got injured and I happened to be playing well at the time and the selectors said, ‘Well you may as well have a go [playing for the Australian Hockeyroos].’” Her first big comp? “Um, actually the London 2012 Olympics,” she says. Oh yep, that’s pretty big. “For me, coming from Crookwell, a country town of 3000 people near Goulburn – and I was the youngest team member – it was mind-blowing. They tried to prepare us, but I don’t think anything can prepare you for just how big it is, walking out to packed stadiums. I’d played in front of, maybe, 1000 people before, and then all of a sudden it’s the Olympics and it was my birthday. Everything was happening and it was crazy.”

Celeb status

Her appearances on the world stage have made Smith quite the star in little Crookwell, even though she can only get back there once or twice a year. “After the last Commonwealth Games we had a parade down the main street – Kellie White [another player who’s also from the town] and I sat on this convertible and went down the street and got presented with the key to the city. Crookwell’s not really a city, but anyway! Now all of a sudden there’s a resurgence in hockey playing in Crookwell.” Now, as team captain (Smith was elected to lead the Hockeyroos by a teammate vote), it’s her job to help prep the younger players and get them in the right mindset for big tournaments, such as the upcoming Gold Coast Comm Games. “There will be a few people who have never been to a multisport event, so [I’m] trying to manage their expectations so they don’t put too much pressure on themselves, and [are] able to manage nerves and excitement and the whole hugeness of the event

without getting distracted from the reason we’re there – to win gold.”

Athlete angst

Performance anxiety in sport – it’s a huge thing. “Obviously we have a lot of psych training. People have their different ways of managing stress and anxiety. We try to learn how our teammates deal with it – so if, in the change room, player X is normally singing and dancing but today they’re quiet, you need to be able to bring them along.” So what’s Smith like in the lead-up to a game? “In the warm-up I’m quite vocal and energetic to get me firing for the start of the game. But I don’t have too many routines – except that the times I eat are very scheduled.” Re eating, Smith chats openly about the way being an athlete can amplify the female tendency to stress about food, particularly because of the focus on measuring ‘skinfolds’ to determine body fat percentage. “In the past I’ve struggled with skinfold consistency. I’d go from one extreme where my skinfolds were higher, so then I’d go hardcore. I was 18 and I thought I needed to not eat treats at all. But that wasn’t sustainable – I’d get to three weeks or two months and go completely backwards. But I’ve come to the realisation that I need to eat more to fuel my body to play. I have a healthier relationship with food and treats. I’m a sweet-tooth girl – chocolate and ice-cream.”

Life outside sport

It’s not all about sport for Smith: she makes sure she has a wellrounded life, which is partly why she’s doing a Bachelor of Commerce in accounting and banking. “I was enrolled to do a sports degree, physiology, but after being around hockey, I needed a different thing in my life as well. When I enrolled, I found a balance straight away. At the start I was like, ‘Do I really enjoy this course or am I just doing it because it’s different to hockey?’ But I’m still enjoying it. It’ll be good to have a backup when hockey finishes. It’s so unpredictable, being an athlete – it can end tomorrow, you never know.” Smart lady! WH

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Best Body we i g h t

“LOSING 27KG HELPED ME TAKE BACK CONTROL”

loss

BEFO RE

91KG A FT ER

64KG

After a rough couple of years, Suzanne McLean turned to fitness. And it changed her life

Then

WEIGHT TO GO

Bad luck did come in threes for me. Within the space of a few months in 2014, I was in a car accident that left me needing months of physio, my house was vandalised and I found out that my estranged father had died, which left me reeling. Having been diagnosed with post-traumatic stress disorder, I was suffering from anxiety and panic attacks and was struggling to study. I also fell into a habit of comfort eating. I hit a size 16 and became increasingly unhappy with my body, wearing baggy clothes in dark colours to try to fade into the background.

Post-gym snack I refuel on a banana.

Soundtrack

PHOTOGR APHY: NEALE HAYNES; GET T Y IMAGES

How

The psychologist I’d been seeing regularly suggested that getting healthy physically could help my mind, too. So in July 2015 I downloaded the Couch to 5K app. My fitness quickly improved and I shed nine kilos in the first two months. That September, I started doing the Bikini Body Guide by Kayla Itsines – four 28-minute HIIT workouts along with two runs each week. I also tried healthy recipes: porridge with agave nectar for breakfast, roast chicken salad at lunch and falafel with roasted vegetables for dinner. Seeing my figure shrink spurred me on to lose a total of 27kg in nine months.

Now

In March last year, I posted an Instagram photo of my transformation, which Kayla reposted. At my graduation, I wore a size 8 dress and had my legs bare – something I’d never have done before. Though I love healthy eating now, I do allow myself time off – I had a few well-deserved glasses of fizz to celebrate graduating. Getting fit has changed my life: my crippling panic attacks have gone from almost daily to less than once a month, which motivates me to keep training. I feel so confident and happy. WH

Something high intensity, such as Sia, and you can’t go wrong with Beyoncé.

Body inspo

As well as Kayla Itsines, I aspire to the healthy mind-body balance of SWEAT’s Kelsey Wells and fitness blogger Jessica Pack.

JA N UA RY 201 8 wom ens he a l t h.com.a u 4 3


TENNIS It’s fast, fresh and ace for your health. Here’s why... By Alice Ellis

1

IT COULD ACTUALLY KEEP YOU ALIVE

A study of 80,000 people by the University of Oxford found that people who played racquet sports regularly were the least likely to die over the study period (an average of nine years). They reduced their risk by 47 per cent compared with nonexercisers. Major.

2

IT’S A GREAT FAT BURNER

A 60kg woman would burn 1506kJ putting racquet on ball for 45 minutes – more kJs than in a boxing session of the same length (1033kJ).

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3

IT’S A TOTAL-BODY WORKOUT

“Tennis helps with balance and body coordination,” says Nicole Pratt, head of women’s tennis at Tennis Australia. “All while building acceleration, speed, leg strength, agility, flexibility and stamina.” Phew.

4

ANYONE CAN PLAY

Yep, even you. “Tennis can be enjoyed by everyone, from kids to seniors, and caters for a range of abilities,” says Pratt. “So it’s a sport for life.”


Best Body # wo m e n i n s p o r t

5

IT BUILDS STRONG BONES

“[Tennis] helps improve bone strength and density. This becomes particularly important as we get older and can help prevent longterm health issues,” says Pratt. Research at Sweden’s University of Gothenburg found that basketball and volleyball are the best activities for building bone mass, followed by football and then tennis.

6

IT’S SOCIAL

Tennis is pretty much the sporting equivalent of going out for a wine – but healthier. “While many see it as an individual sport, there is a huge social aspect. Whether you’re having a hit with friends or competing at a local club, tennis has a great sense of community,” says Pratt. “It’s great for meeting new people.”

7

YOU CAN PLAY YEAR-ROUND You don’t have to wait for a season to start, as you do with netball or soccer. Just rock up to the court when you like.

MEET A PLAYER ASHLEIGH BARTY

The name Ash Barty might not have been on your radar, but, come tennis season in January, this member of the Rado YoungStar team will be making headlines

IF I WEREN’T AN ATHLETE I’D BE... A vet or coffee shop owner because I love animals and good coffee!

I LOVE...

Dogs. I have four: Affie, Chino, Maxi and Rudy.

MY GO-TO SNACK IS...

Scrambled eggs, avocado and Vegemite.

MY FAVE ACTIVEWEAR BRAND IS...

Fila. And I love Rado watches. My favourite is my Rado True Thinline, I bought it as a reward for winning my first Grand Slam match, so it brings a smile to my face every time I wear it.

MY TOP DESTINATION IS...

North Stradbroke Island. Queensland has the most beautiful beaches in the world and I love being close to home when I’m not on tour.

Barty recently moved through the ranks to become no. 1 in Oz and no. 20 in the world. “I worked hard this year and I’m proud of what I achieved,” says the 21-year-old. “Playing for my country in the Fed Cup, winning my first tournament in Malaysia and being on court with my best friend Casey Dellacqua made for a fantastic first season back.” When she says “back”, she means back from cricket. The dual athlete left tennis because touring had felt a bit too tough. “I was very young [15] when I started travelling the world on the tennis tour,” she says. “I found it difficult being away from my family for so long

at a young age.” So she played a season with the Brisbane Heat in the WBBL cricket and relished the team environment. But time away from tennis made her realise how much she loved it and decide to return. “Now a few years older, I’ve learnt how to enjoy the [tennis/ touring] lifestyle and what makes me happy while on the road: having a great team to travel with, making regular trips back home in between tournaments and FaceTime chats with my family and my puppies.” And what a comeback it has been. She’s in a good place for 2018 comps and is most excited about the Australian Open and her home tournament, the Brisbane International. “I feel very lucky to start the season at home in Brisbane, surrounded by my family and friends and an Aussie crowd. I’m looking forward to the challenge of the Aussie summer and hope I can do the local fans proud.”

JA N UA RY 201 8 wom ens he a l t h.com.a u 4 5


Best Body # wo m e n i n s p o r t

The summer of tennis

From Dec 31 Brisbane International presented by Suncorp, Brisbane

No matter where you are in Oz, there’ll be some top-class tennis nearby during Jan. Get into it!

From Jan 7 Sydney International, Sydney

From Jan 8 World Tennis Challenge, Adelaide

From Jan 9 Priceline Pharmacy Kooyong Classic, Melbourne

WHY EVEN NON-SPORTS FANS LOVE BEING SPECTATORS Not keen on picking up a racquet? Get

involved by switching on the telly – you’ll be surprised by how much you love it IT’S SIMPLE

Sure, there’s a bit more to it than two people hitting a ball back and forth, but only if you want to look deeper. It’s easy-peasy for even the rookiest novices to know who’s winning and why.

IT’S HARDLY EVER DULL

Temper tantrums, grunting and cute outfits come with the territory.

P R O U D LY S U P P O R T E D B Y 46

YOU GET TO KNOW THE PL AY ER S RE ALLY QUICKLY

Watch a game of footy and you might not be able to tell which player is which and what they’re all about. But in a tennis match you’re usually tracking just two characters. Easier to encounter someone you can fangirl over.

From Jan 15 Australian Open 2018, Melbourne

From Jan 7 Hobart International, Hobart

ONES TO WATCH

“I expect a big summer for both Ash Barty and Daria Gavrilova,” says Nicole Pratt. “Their respective 2017s have had many firsts – both have won WTA [Women’s Tennis Association] titles and career-high rankings. On the men’s side, Nick Kyrgios will be seeded at the Australian Open, and his aggressive play can match the very best in the world. Thanasi Kokkinakis has been injury-free for the back half of 2017, so he’s certainly another to watch in 2018.” WH

PHOTOGR APHY: GET T Y IMAGES; BRISBANE INTERNATIONAL

From Dec 30 Mastercard Hopman Cup, Perth


Life etc U s e f u l s t u f f to u p g r a d e yo u r e ve r y d ay

WHY BAILING IS BAD FOR YOU When your diary is so full it makes you nauseous, cancelling offers sweet relief. But before you text, read this... By Roisin Dervish-O’Kane

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i

It’s 8pm on a Thursday and I’m on my bed, one eye fixed on The Crown, the other on my phone. I should be kneedeep in margaritas with an ex-colleague but, after four hours of meetings, I cancelled mid-arvo citing a migraine. So, I’m squirming as Queen Elizabeth insists, “We must keep every appointment!” WhatsApp informs me that the friend l’ve flaked on is ‘typing’...

regardless of whether they like how it’s making them feel.” Tell anyone over age 50 that you cancelled on your mate with three hours’ notice because a new If you consider your own planepisode of Big Little Lies was ready keeping etiquette more in line with a 1950s royal, you’re the exception – on catch-up and they’d be horrified. What’s considered good manners or deluded. Recent data* shows we follow through on just 50 per cent of has shifted, especially now we can arrange plans by tapping a screen our plans. Perhaps more surprising – and cancel them just as easily. is that, while flaking might deliver a short-term pay-off (couch + Netflix = “If you couldn’t make it to your bliss, after all), the constant making dinner plans 20 years ago, your only option was to call the restaurant and breaking of plans isn’t doing in the hope of catching your you favours. “It’s an epidemic,” says Dr Andrea Bonior, psychology friend,” says Bonior. “There was no guarantee you’d get hold of them, professor at Georgetown University so you risked leaving them sitting and author of The Friendship Fix: The Complete Guide to Choosing, at the table alone.” Today? Send a text. Job done. Losing and Keeping And you know Up With Your you’re golden Friends. “And the more socially once you see acceptable this the read receipt; no awkward cancelling of plans convo necessary. becomes, the more people will do it, “Essentially, you’re detonating a social The percentage of us who claim hand grenade and to be unwell to get out of a social running away,” engagement. The number who say says Bonior. the kids are sick? 15%. *cough*

60 Source: Mentos

50 women s h eal t h .co m .au JANUARY 2018

BAILING WITHOUT FAILING, EXPLAINED

You can’t totally blame technology, according to Dr Svend Brinkmann, psychologist and author of Stand Firm: Resisting the Self Improvement Craze. He says bailing has become the only way of lessening the burden of overcommitment. “We live in a world where invitations are constantly fired at us through our phones, and the message from self-help books and social media is that, in order to live a rich and full life, your default should be to say yes. In short, people-pleasing has morphed into a state of permanent acceptance.” And while you might feel that bailing lightens your load, this feeds the flaking cycle. “The more you expect yourself and others to cancel plans, the more likely you are to be unrealistic and make arrangements that you can’t – or won’t – actually honour,” he says. It’s not surprising if you find that backing out feels like the only option – even if it goes against your values. “Flakiness has always infuriated me,” says Claudia, 26.


Life etc f r i e n d s h i p s

HOW TO CA NCEL PLANS W I TH OU T BEI NG A FLA KE AC T IMMEDIATELY

“The latest it’s polite to cancel is the moment you know you can no longer make it,” says Post Senning. “It’s a natural impulse to want to avoid letting someone down, but people can deal with a ‘no’ – a question mark is harder to manage.”

SAY SORRY

“If you want your friend to forgive you, acknowledge that you’ve genuinely inconvenienced them. Saying sorry is essential. Rely on the word too many times, however, and your apologies ring hollow. Use sparingly.”

SPEAK UP

“Call them – even if you would normally communicate with that friend via text. Escalating your cancellation to a rare phone call shows that you take it seriously.”

DON’T LIE

PHOTOGR APHY: JASON KIBBLER / TRUNK ARCHIVE/SNAPPER MEDIA . *SOURCE: BRITISH JOURNAL OF PSYCHOLOGY

“Just too tired to meet? Own it: say you’ve been flat out at work and are shattered and don’t want to go to dinner and not be present. That will be more effective than blaming traffic or a cold.”

“If a friend thinks it’s fine to let me block out my evening for them and then cancel an hour before, on some level they believe their time is more important than mine.” But since her workload has increased, she’s caught herself doing it. “On one hand, the ambitious, peoplepleasing side of me is driving me to get that promotion, cultivate zenlike calm through yoga and catch up with friends over dinner. But then my body – which I drag out of bed at 6am every weekday to exercise and then put through nine hours’ work – feels so tired I want to … cry.”

THE REAL FALLOUT

The downside of this growing habit isn’t just that you could struggle to tap into what your body and mind can legitimately manage; experts say it could hamper your happiness. According to famous evolutionary psychology theory the Savanna

Principle, a balance between social interaction and space is a must for wellbeing. So by blocking out too much of your calendar (robbing yourself of space) or backing out of most of your plans in favour of scrolling Instagram in bed (bye, social interaction), you’re doing yourself an injustice. You cram your diary with social events because you want to see friends, but the lack of free time wears you down and you cancel to create the space you’re programmed to crave. The result? Jeopardising your most valuable interpersonal relationships – another essential for emotional wellbeing. “Saying that you’re going to do something and then not doing it is destructive to a friendship because it interferes with the expectations and values of another,” says Bonior. And let’s be clear: just because

the lack of consequence makes you feel as though no damage has been done, it doesn’t mean that’s the case. “Your friends are unlikely to tell you that they’re disappointed with your behaviour,” says Daniel Post Senning, co-host of the Awesome Etiquette podcast. So, instead, resentment builds, disappointment grows and suddenly your bond isn’t as solid as it used to be. His advice? “Don’t wait to have bailed so much that friends begin to actually call you out on it. By the time that happens, it’s likely you’ve already done serious damage to your reputation – or worse, you’ll be quietly phased out instead.”

DAMAGE CONTROL

Want to see in next year with some mates left? Make changes now. First, work out why you’re so inclined to cancel. “If you find yourself consistently bailing on the same person, ask yourself if the friendship has run its course, or if there’s an unresolved issue,” says Bonior. If it’s the former, then consider this permission to execute the “slow fade”. If, though, a niggling issue is making spending time with them unbearable, act smart. “Give your friend a heads-up that you want to talk,” she says. And ask yourself what you want out of it: an apology, for them to change their behaviour or just to get this off your chest? If it’s a case of flaking due to fatigue, the answer is simpler: be more cautious to commit. Claudia pared back her habit of saying yes. “There are only so many hours in my day, so the only thing in my control was to stop over-promising,” she says. “I no longer commit to midweek dinners if there’s a risk I might have to work late and I decline Friday night drinks knowing there isn’t a single invite that will bring me more pleasure than donning PJs and sinking into the couch come 7pm – and I’m totally OK with that.” And if others aren’t? Well, they probably deserve to be flaked on, tbh. WH

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My skincare needs change, but my brand never does

FOR EVERY ME

Where beautiful skin begins.


Life etc we l l b e i n g

DOES IT WORK IN REAL LIFE...

SOCIAL MEDIA FASTING There’s no time-suck quite like your Insta feed. But could you go on a digital diet? A writer tries it

WORDS: POLLY BARTLET T. PHOTOGR APHY: GET T Y IMAGES

My name is Polly and I’m a social media addict. You’ll find me flicking between the holy trinity (Instagram, Facebook and Twitter) before my eyes have even fully opened in the morning; my thumbs move on autopilot when I hear that familiar ping; and WhatsApping while weeing has seen me lose two iPhones to the toilet bowl. But, as seems to be the case with a lot of friends, my social apps have left me feeling anything but sociable. At work, the constant notifications leave me overwhelmed, as if each adds to my to-do list. And when I’m posting, too few ‘likes’ on a pic or

an unanswered message come with a hefty sense of rejection. A study published in the journal Computers in Human Behavior found a strong link between the use of multiple social platforms and feelings of depression and anxiety. So when the idea of digital fasting arose, I put my phone down and my hand up. The jury’s out on how such a fast should work. “Social media has only been around for about 10 years, so there’s no detailed evidence on the impact of leaving it,” says Matt Keracher, who authored a recent report on the subject for Britain’s Royal Society for Public Health. “The

evidence … is anecdotal, but our advice to anyone who feels like it’s having a negative impact on their mental health would be to cut down. If going cold turkey for a week or two appeals, give it a go.” I agreed to a two-week fast and deleted all social apps from my phone. On day one, the struggle is real. Without sharing pics and in-jokes on my girlfriends’ group thread, I feel isolated. And I reach for my phone on autopilot. Happily, after just two days, my habits start to shift. I reach for it less and, without the constant alerts, I have more headspace to deal with life. While before I would easily waste my 35-minute commute and lunchbreak sinking into a social wormhole, that time is now free – and so, as it happens, is my mind. Just 10 days later, I’m more productive and, dare I say it, more sociable. I’ve used my train journey to read two whole books in as many weeks; I ask my friends what they’ve been up to without the preface that I already know; and when my boyfriend and I go out, he agrees to leave his phone at home, too, so our time is spent concentrating on each other. Above all, I’m focusing on my own goals again, instead of ‘liking’ those belonging to other people. I almost don’t want my beloved apps back. As a compromise, I’ve decided only to reinstall WhatsApp, so I’m in the loop with friends’ plans, and Instagram, because, well, #OOTD. But now, one day each week, I leave my phone at home. I’ve actually found balance, without the need to use the hashtag. WH

THE VERDICT Stress-busting: 9/10 Quick results: 6/10 Time-saving: 7/10 Feel-good boost: 7/10 JA N UA RY 201 8 wom enshe a l t h.com.a u 53


WELCOME ABOARD

WH AIR

...Where no one catches a cold, gets hobbled by jet lag or is served inedible food. Note these flight attendants’ easy travel tips and prepare to fly the healthy skies By Jessica Migala

DON’T DRINK THE WATER

AND OTHER INSIDER INFO TO KNOW BEFORE TAKE-OFF

54

THE H₂O Drink bottled water. The tanks for the jet’s ‘tap’

water are difficult to clean and a study in the International Journal of Environmental Research and Public Health showed bacteria such as E coli can linger there. Skip coffee – it might be from that water. (The ice is OK; it’s catered.)


Life etc t r ave l

HEATHER SANCHEZ

Hydrate pre-boarding

Turn off the TV

KIARA JENKINS

Rather than zombie-watching Friends reruns, do stuff you usually put off (cleaning out your email inbox, writing thank-you cards). Kiara makes her shopping list for the week and plans her social schedule, things she procrastinates doing at home.

Time your snacking right

“The pressure changes on flights make me nauseous and bloated if I eat close to takeoff or landing,” says Kiara. The sciencebacked reason: gas expands in your gut when you ascend, causing a puffed-out belly and potential pain. To sidestep sickness, eat mid-flight or nibble on crystallised ginger pieces.

Cut the carbs

Processed grains leave Kiara feeling sluggish, so her go-to picks are her airline’s fruit-andcheese platter and banh mi

THE TRAY TABLES

They contain nearly 10 times the bacteria of a toilet flush button, according to a Travelmath study. One reason: people change their kids’ nappies on them. Bring alcohol wipes or use a couple of drops of 60 per cent alcohol-based hand sanitiser on a tissue to disinfect yours.

sandwich; with the latter, she ditches the white roll and eats the vegetables and chicken inside like a salad. Do this with any vegie-packed sandwich for energising protein and produce sans refined carbs.

Zen out for Zs

Kiara highly recommends full-body meditation to nab elusive in-flight sleep. Starting with your toes, visualise each part of your body (eg, feet, ankles) relaxing. “I’m usually zonked out by the time I reach my hips,” she says.

The humidity on most planes is typically less than 20 per cent (for comparison, the humidity in your house is generally more than 30 per cent). Dry air makes Heather headachy and groggy so, pre-flight, she downs at least 350ml of water. You should also protect your skin from dryness with some heavy-duty moisturiser – try Aviation Hydration ($29.95, helensskintherapy.com.au), which is specifically formulated for thirsty cabin crew and passengers.

Create a sleep kit

For sweet dreams at 30,000 feet, Heather suggests carrying on a neck pillow, noise-cancelling headphones and an eye mask with built-in eye cavities to block out light without smudging your mascara (try ones from dreamessentials.com.au).

Roll out stress To nix neck

and backaches, Heather totes a tiny hand massager from Japan. Try the similar Pressure Positive Knobble II ($22, massagewarehouse.com.au). She also suggests this in-your-seat power stretch: lightly squeeze the top of your left trapezius muscle (which runs between your shoulder and the base of your skull) while gently turning your head to the right. Then repeat on the other side.

Take a hike

Heather’s fix for flight-swollen feet? Every hour, walk the length of the cabin to prevent blood pooling in your feet (which causes puffiness) and ward off clots, something you’re at greater risk of if you take the pill, are pregnant or are on a flight longer than eight hours.

THE BLANKETS AND PILLOWS

If they come in a sealed bag (or you had to pay for them), they either haven’t been used before or were washed, so snuggle up and get comfy. If not, they were likely used before and tossed in the overhead compartment without being cleaned.

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Life etc

t r ave l

HOLLY HANSEN

Pack early And not just

your clothes. The night before a 5am start, Holly preps her snack (a banana wrapped in a paper towel and foil to protect it from bruising, plus a packet of almond butter) and leaves her keys and passport on the table to avoid a last-minute morning scramble.

Go green If it’s daytime

when you reach your hotel, ask the receptionist there to point you to the nearest park. “Wiggling my toes in grass and enjoying sunlight – and vitamin D – makes me feel good after a long day of travel,” suggests Holly. No kidding: a recent Stanford study found walking in nature rather than an urban environment helped to reduce activity in a key brain region associated with depression.

Skip the free OJ

KAT HALL

Sugary sips from the cart can lead to a mid-flight crash that might make you cranky, so Kat brings a less-sweet homemade green juice. For domestic flights you can bring your own, but when the liquid restrictions apply, grab one from a cafe once you’re through security.

memberships? Try ClassPass, which allows you to pay one subscription fee to access different classes around the world. You can also pick fitnesssavvy hotels: The Westin, for example, will lend you New Balance shoes and clothing for your stay for $5.

Watch the clock When Kat has an overnight flight, she doesn’t adjust time zones to the new location. Copying her move will prevent jet lag if you’re crossing time zones for just a couple of nights. For longer trips, stay

up until 10pm local time, then in the morning, go out in the sun for 15 minutes to help reset your body clock.

Cool your jets

Kat knows better than to stress about cancellations. “I remind passengers that what matters is that we arrive safely,” she says. To avoid feeling frazzled by the rebooking process, call customer service or reach out via Facebook or Twitter; these methods often elicit the fastest response. WH

Bring a bit of home

Hit the ground and run

THE HEADRESTS More carriers are moving towards

THE FOOD Why is it that plane food tastes so bland? Turns

If you have trouble nodding off in a strange hotel room, take a reminder from home. Holly loves soaking in a hotel bath with Young Living Lavender Essential Oil ($49.99, youngliving.com/en_au), so she brings along a small bottle. Even packing your own pillowcase can provide some instant comfort.

using a leather-type material for their headrests that’s easily wiped down. If you’ve got an old-school paper cover, remove it or drape a jacket over it (though know this: it’s extremely unlikely you’ll get lice from these, despite rumours to the contrary).

56 women s h eal t h .co m .au JANUARY 2018

Because she has memberships to gym chains across the country, “I can work out in most cities,” says Kat. Don’t want multiple

out our tastebuds don’t work properly at high altitudes. Don’t despair! A UK study found listening to specific types of music increases the ability to taste. It recommends low tones, such as Louis Armstrong, when eating a savoury starter, and higher tones such as Madonna during dessert.

PHOTOGR APHY: GET T Y IMAGES; STOCKSY; HEADSHOTS COURTESY OF ALL SUBJEC TS

Shrug it off

To stay cool when passengers take out their frustrations on her (it’s not her fault your seat doesn’t recline, people!), Holly mentally conjures a mantra: “Extend love to others no matter what.” Repeat it when small annoyances (crying babies, an armrest-hogging neighbour) threaten to ruin your flight.


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OUTPLAY

THE CAR SALESMAN

1

In the market for a new ride? Unwrap a sweet deal with our genius intell By Farrah Storr & Clare Ba xter

The tech specs

Why it’s important The right technology, such as safety features (think Autonomous Emergency Braking and blind spot detection), can add hefty resale value to your car. “Buying a car with the latest technology today means that it won’t be quickly outdated by a new model tomorrow,” says Paul Maric, senior road tester at caradvice.com.au. “When you test drive a car, simulate the exact journey you’d do on an average day,” suggests Adam Chamberlain, sales director of Mercedes-Benz. Then you’ll actually test the features you’ll use. Super-smart advice! The extra mile Stay safe with tech that keeps your hands off your phone. Maric suggests looking for features such as Apple CarPlay or Android Auto. “They allow you to mirror your phone on the car’s infotainment screen – Spotify and maps are at your fingertips.”

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2

The colour

Why it’s important That smooth-talking sales pitch in a suit will say it’s not, but it is. A survey by iseecars.com found that although conservative colours such as white, silver and black may be easier to

resell, bright hues such as yellow, orange and green depreciate at a slower rate. So look outside the box – it really can pay off. The extra mile Even if it takes a few weeks, order the right shade

for you. If canary yellow or fluoro green aren’t your jam, go for silver. It’s like the navy cashmere jumper of the car world – everyone suits it, and everyone wants to buy it, too!


3 The boot

Why it’s important All new cars come with either a spare tyre or a tyre repair kit in case of emergencies. According to Maric, there are pros and cons of both, so consider what’s more valuable to you. “If you drive a lot in the country, you’ll want a full-size spare tyre,”

Life etc c a r Maric says – although they can come at an extra cost. “But if you’re in and around the city, a tyre repair kit deletes the spare... and also gives you more boot space.” The extra mile Whether or not your car is fully kitted out with a spare tyre, you’ll still need to get servicing done

4

regularly – and here’s where you can haggle. “Always try to get servicing thrown in,” suggests Maric. Some dealerships will include five years of free servicing, but if not, “see if they will cover the cost of the first year of servicing as part of the deal.” On it!

SHIFT WRAPPED

PHOTOGR APHY: GET T Y IMAGES; THOMAS WIELECKI

talk

The bonnet

Why it’s important Tell the salesman to move his bum off it – you need to look under. If it’s a second-hand car, the dipstick, in particular, is a key indicator of whether it’s been neglected, says car expert Dan Powell. “Look at the end of it – it should be up to the mark and a golden-yellow colour. If there’s any debris knocking about, it’s not been looked after.” The extra mile Go one step further and ask if they can drive the car forward a little. If you notice any oil on the driveway it’s a further sign of neglect. That little oil spill will cost you in the long run. WH

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HOLDEN EQUINOX

Our fave bit? The umpteen ways to charge your devices (and all your passengers’, too) – USB points, a wireless charging pad and even a standard powerpoint. Neat.

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Life etc s t re s s

YOUR BODY ON... MONDAY MORNING

less

PILLOW FIGHT

Go into 2018 taking on the week like a boss

WORDS: JESSICA MIGAL A . PHOTOGR APHY: GET T Y IMAGES

Sleep on it

MONDAY SUCKS BECAUSE Your circadian rhythms are out of whack. Sleeping in and staying up late over the weekend creates ‘social jet lag’, which significantly reduces reaction time when you return to the office, according to researchers at Rush University. MAKE IT SUCK LESS Keep your weekend sleep/ wake times within an hour of your weekday ones. If you veer off schedule, open the blinds as you wake up. Daylight inhibits the sleep hormone melatonin, sending a rise-and-shine cue to your brain.

Treat day

MONDAY SUCKS BECAUSE You think it sucks. Perception is a powerful thing. If you start the week a la Bob Geldof singing I Don’t Like Mondays, having a non-crappy day will be a challenge. MAKE IT SUCK LESS Come up with a fun tradition to kickstart each week (a fancy latte, grabbing breakfast with a mate). With something to look forward to, you can gradually rewrite your usual Monday mental script. Easy!

Pressure cooker

MONDAY SUCKS BECAUSE Shifting from an R&Rfilled Sunday to a busy work week is stressful for your mind and your body. Researchers from Tokyo Women’s Medical University found that your blood pressure is higher on Monday mornings than any other day. MAKE IT SUCK LESS Try inhaling and exhaling deeply for 30 seconds on waking (and during the day) to keep your blood pressure in check. Then add some spinach to your lunch: it’s high in heart-healthy nutrients. Nice!

Easy does it

MONDAY SUCKS BECAUSE You overdid it during your boot camp classes. Intense exercise can cause inflammation that has your muscles screaming for mercy when your work week starts. MAKE IT SUCK LESS Do yoga or take a brisk walk to drive blood flow to muscles. The reason that helps? A study published in The Journal of Strength and Conditioning Research found this can significantly reduce soreness. Who doesn’t like the sound of that?

Less excess

MONDAY SUCKS BECAUSE You partied too hard. A study from Loyola University found bingedrinking (that’s about five of those Aperol spritzes) blunts the ability of cells called macrophages to destroy viruses and bacteria, leaving you vulnerable to illness. Not great! MAKE IT SUCK LESS Limit those weekend sessions to just two or three drinks a night, make each bevvy last an hour, and pair them with food. (Don’t forget to chase each drink with a glass of H₂O to water down its effects.) Monday, bring it on. WH

JA N UA RY 201 8 wom ens he a l t h.com.a u 61


Beauty&Style S i m p l e s e c re t s to f e e l g re a t a n d l o o k a m a z i n g

b r i ef

S KIN IS IN!

And nothing is more beautiful than letting your freckles shine through! Turn the page to see why they’re trending in a big way, and discover easy tricks to show your face a little love. 63


SPOT ON

2X

The number of pigment types found in our skin and hair. Eumelanin is responsible for hair colours other than red, while pheomelanin creates red locks and the orangey tone of most freckles.

Source: Stanford at The Tech

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Freckle facts


Beauty&Style s k i n

fitness

Sparks of genius

They’re playing muse to designers and make-up artists. Plus, they’re freakin’ adorable. So set your freckles free

Skin is in, as ever. But for a long time, freckles have suffered an identity crisis – seen as undesirable, unsophisticated and, more seriously, a sign of poor sun-care habits. Finally, that’s all changing: as runway shows, celebrities and artists showcase the uniqueness of our spots, genetic researchers are digging deeply into their diverse origins. The result? Women of all complexions are losing the thick foundation and wearing their freckles with pride, and those not born with natural pigment are flexing serious make-up muscle to get on board. It’s time to join the freckle club.

we get. “Our DNA programs our susceptibility to getting freckles, but our lifestyle choices dictate whether we get them,” says Cook.

Freckle prone?

If you have freckles, you’ve got mum and dad to thank. While freckles aren’t hereditary per se, “our capacity to develop them is”, says Dr Natasha Cook, dermatologist and founder of Darlinghurst Dermatology. “Freckles are caused by the sun, but people with genetically white skin and skin that burns more easily are more likely to get them.” People who don’t get freckles tend to have skin that makes pigment more evenly and readily, says Cook. “Rather than burning and making freckles, they get a tan,” she adds. This type of skin needs cumulative, longer-term exposure to develop these natural beauty marks. But although it’s true that we inherit our skin type from our parents, if we look after our skin and keep it away from direct sunlight as much as possible, we can minimise the number of spots

AKA ephelides: Freckles’ medical name is ephelides. If you want to get all science-y about it, ephelides are clusters of concentrated melaninised cells.

Baby spots

A baby with freckles? Cuteness overload! Except it’s never happened. Moles and other birthmarks can be there from day one but not freckles, says Dr Dendy Engelman, a Mohs skin cancer surgeon and director of dermatologic surgery at Metropolitan Hospital in New York City. Freckles appear – and multiply – with exposure to light and can make their debut during childhood. So what’s the difference between freckles and sunspots? “From a dermatologist perspective, freckles are smaller flat brown spots that occur earlier in life, whereas a sunspot takes more time to develop, presents later – about 30 years of age – and needs more chronic sun exposure to create,” says Cook. “Sunspots are also larger in size.” On a cellular level, sun damage

They like the face: Freckles usually appear on the face, but they can also appear on hands, shoulders and arms of fair complexions after sun exposure.

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means messed-up DNA. Sunspots happen when the rungs on our DNA’s double helix ladder don’t match up properly, leading to anything from the breakdown of skin-firming collagen and elastin to tumour growth, says Dr Alicia Barba, a dermatologist at Barba Dermatology in Miami. If you’ve had freckles since you were a knee-high to a grasshopper, Barba says, it’s “just your skin type”. “You can do everything perfectly and you’re still going to have freckles,” she says. “If you’re being sun-smart, you should never be told that your skin is damaged, or feel ashamed that you didn’t take care of it.”

Keep up the SPF

Got pale skin that develops freckles easily? Then you’re at a higher risk of sunburn. So get checked out twice a year by a dermatologist, and never skimp on sun protection. “You don’t get freckles without going in the sun and they are more likely after a burn,” says Cook. Avoiding the sun at peak times – especially between 10am and 3pm – and wearing high-protection sunscreen is advised by skin gurus. “Use broad-spectrum UVA/ UVB sunscreen with SPF30 or higher on all exposed skin, all year round,” says Dr Francesca Fusco, an assistant clinical professor of dermatology at Mount Sinai Hospital in New York City. Smart!

G o o d b r u s h w o r k : Work a flat-top brush, such as It Cosmetics Heavenly Luxe Complexion Perfection Brush #7, $68, in quick, circular motions for a thin layer that lets your freckles shine through, says make-up artist Jamie Greenberg, who plays up freckles on herself and client, actress Rashida Jones.

Speckle friendly make-up

The make-up tweaks to look flawless (but stay freckled)

Keep it sheer:

Sticks and powders create an overly opaque finish. Make any formula more sheer by mixing with a drop or two of moisturiser.

For normal skin:

Dot to dot, decoded

Aren’t sure how to tell a freckle from a sunspot or lentigo? “Healthy freckles ... should intensify when you’re getting more rays, and fade – or even disappear – when you’re in the sun less,” Fusco says. “Sunspots, on the other hand, are going to be darker than your freckles and stay dark no matter how much exposure you get.” Other signs a spot is a lentigo include size (a pencil’s eraser instead of its lead point) and shape – its border may be better defined than most freckles, Barba says.

For dry skin: Estée Lauder Double Wear Nude Cushion Stick Radiant Makeup, $58. Murumuru butter knocks out dryness, while clever packaging dispenses a single drop of foundation onto a built-in buffing brush, so you’ll never OD on coverage!

Blame your younger self for sunspots: Solar lentigines or sunspots (also called liver spots) crop up in middle age, but they’re usually due to damage you did up to 20 years ago.

66 women s h eal t h .co m .au JANUARY 2018

M a t c h i t : Find a foundation that matches the overall tone of your skin, not your freckles. “I’ve had so many make-up artists try to apply foundation the colour of my freckles, not the surrounding skin, and it looks dark and mask-like,” says Stephanie Vendetti, co-author of How to Be a Redhead.

Clinique Even Better Glow Light Reflecting Makeup, $55. This luxe featherweight formula slips on for a supernatural finish that offers a healthy, radiant lit-from-within glow.

For oily skin: NARS Velvet Matte Foundation Stick, $66. This formulation keeps shine under control all day, yet its lightweight texture stops skin going cakey.

Lots of people get them: While freckling is most common in people of Celtic heritage, it can occur in other skin types, including Chinese, Japanese, French and Mediterranean.


Beauty&Style s k i n

fitness

S HADES OF BLUSH

It ’s the colour cosmetic most likely to sit right on top o f a s p r i n k l i n g o f s p o t s , s o i t ’ s k e y. H e r e ’ s h o w t o find a hue that complements your skin’s best assets.

F a i r : Pretty and sheer – try Luma Just A Touch Lip & Cheek Tint in Muse, $29.95

D a r k : Rosy shades – try Revlon Insta-Blush, $26.95

M e d i u m : Peachy tones – try Chantecaille Cheek Gelée Blush in Lively, $60

H I-T ECH T REATMENTS

No need to chug freckle juice! A skin-toned pencil will make cute freckles easy. “Freckles make you look youthful and fresh, even if they’re faux,” says make-up artist Charlotte Tilbury. “Put 20–40 dots across the bridge of your nose and the tops of your cheeks.”

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BBL Sciton Laser. With minimal downtime and pain involved, BBL treats sun damage, facial capillaries and redness. Usually two to three sessions are required. Cost: $800– $900 for a full face. www.darlinghurst dermatology.com WH

Fake ’em ar

Clear + Brilliant. Great if you need a skin boost, this no-downtime treatment can help maintain a healthy complexion and prevent signs of ageing, including sunspots. Expect results a few days post treatment. Cost: $200–$300 per session.

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WORDS: JESSICA CHIA . ADDITIONAL REPORTING: SALLY HUNWICK . PHOTOGR APHY: K ATE POWERS/ AUGUST/R AVEN & SNOW; TRUNK ARCHIVE/SNAPPER MEDIA; JOHN RINTOUL; GET T Y IMAGES

These two new skin treatments could help to fade unwanted sunspots, stat!

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YOUR FITTEST HAIR, FAST

We asked two celebrity stylists how to slay the trickiest post-workout hair issues. Nice one!

HAIR ISSUE #1:

Sweat build-up WHY IT HAPPENS: If you’re running every day in prep for a half marathon, sweat can build up on the scalp and cause issues such as itching and dandruff. Not hot! THE SOLUTION: Super-cleaning hair scrubs.  WHAT THE EXPERTS SAY: “Think of a hair scrub like a face scrub,” says celebrity hairstylist Anthony Nader, who tends to the locks of Miranda Kerr and Gisele Bündchen. “You need to rid the hair scales of any impurities caused by dirt and product buildup that may be sitting on the hair shaft.”  WHY YOU’LL LOVE IT: Hair scrubs are designed to give scalps a super-effective clean so you don’t have to wash as often. “We wash our hair far too much,” says Nader, who advises that we should be lathering up just once or twice a week. “The hair will sit a lot better too if it’s not so squeaky clean. It’s a good thing for the natural oils to come through to condition the hair.” TRY: Miracle-working Redken Diamond Oil Glow Dry Gloss Scrub, $31.50 (2).

HAIR ISSUE #2:

Frizzed-out dryness WHY IT HAPPENS: If you have unruly curls or dry, fly-away-prone locks then

68 women s h eal t h .co m .au JANUARY 2018

By Sally Hunwick

you probably don’t enjoy washing it too often for fear of frizziness – which can present a problem after sweaty workouts! THE SOLUTION: Reverse your hair-washing routine by conditioning before you wash. Or, alternatively, skip shampoo altogether. WHAT THE EXPERTS SAY: “It’s known as co-washing or conditioner washing, where you wash with conditioner,” explains celebrity hairstylist Kevin Murphy, who works on the hair of Kylie and Dannii Minogue. “Conditioning first stops dry or thick hair from going through such a big pH shift and getting too frizzy or fluffy.” If you do want to add a shampoo step in there, Murphy suggests “following with conditioner after washing to smooth that cuticle down”. WHY YOU’LL LOVE IT: Your hair won’t be as stressed out and will be a lot more manageable. Great for the summer months when humidity (and frizz) is high. TRY: Tresemmé Expert Beauty-Full Volume Reverse System Step 1 Pre-Wash Conditioner (3) & Step 2 Shampoo, $10.99 each (6).

HAIR ISSUE #3:

Pollution pile-up WHY IT HAPPENS: Exercising in urban areas can leave hair feeling pretty toxic, especially if you’re working out at lunchtime and using dry shampoo instead of washing. THE SOLUTION: Get hair back to sleek with a revitalising hair detox treatment. WHAT THE EXPERTS SAY: “Pollution can make the hair look grubby and not able to hold onto products very well,” says Murphy. “Hair can’t clean itself like skin can, so smog,


Beauty&Style wo r ko u t

hair

PONYTAILRELATED HAIR-LOSS

GYM STAR

Scary but true: pulling your hair back constantly can lead to hair thinning. Yikes! Added to the scalp once a day, these two treatments will boost thickness. SO TRY: Aveda Invati Advanced Scalp Revitalizer, $89.95; Kérastase Spécifique Stimuliste, $69.

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hair

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1X

Coarse or curly hair texture slows down the spread of sebum so if you have waves, you may need to shampoo only once a week. Score! Source: Columbia University

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there than you will at the roots,” says Murphy. “Most of the hair is going to be driest around the face and around the ends, so concentrate your conditioner in those areas. When you get out of the shower, add a leave-in conditioner just at the ends. That will also thicken and define those drier areas and give you a fuller look.” WHY YOU’LL LOVE IT: You’ll say goodbye to limpness and have easy-to-manage hair all over. TRY: Goldwell DualSenses Just Smooth Taming Conditioner, $24.95. Frizz begone!

HAIR ISSUE #5:

smoke and dust will just sit on top of the hair. To remove the pollution build-up, use a clarifying shampoo to get hair looking fresh.” WHY YOU’LL LOVE IT: This once-a-week treatment will transform dried-out strands into soft and manageable tresses. We likey! TRY: Kevin.Murphy Re.Store Repairing Cleansing Treatment, $54.95, (1).

HAIR ISSUE #4:

Dry ends and an oily scalp WHY IT HAPPENS: This is classic workout hair. Sweat and oil cause the scalp to get greasy, while the ends are left feeling parched and dry from gym air-conditioning or the sun. THE SOLUTION: Conditioner mapping. WHAT THE EXPERTS SAY: “Similar to mask mapping on the face, if you have dry hair at the ends, you want to put a lot more product

70 women s h eal t h .co m .au JANUARY 2018

WHY IT HAPPENS: If you’ve been getting in a lot of pool time, the chemicals in the chlorinated water can cause blonde and highlighted hair to get noticeably out of whack. THE SOLUTION: Banish brassiness with a targeted blonde shampoo or treatment. WHAT THE EXPERTS SAY: “If you’re on the lighter spectrum of blonde, you won’t need to use a blonde shampoo or treatment as much,” says Nader. “But if you have naturally mediumbrunette to dark-brunette, you’ll need a blonde shampoo or treatment product once a week.” WHY YOU’LL LOVE IT: Your blonde hair or highlights will stay a lovely clean shade. But go easy until you know your blonde product; some can be very rich in purple pigment. “My trick is to water down the blonde shampoo, conditioner or treatment so that the colour doesn’t grab onto the blonde hair,” Nader says. “I always recommend starting with less, rather than putting the whole product on your hair at once.” TRY: Oribe Silverati Shampoo, $66 (5); Fudge Clean Blonde Violet Tri-Blo, $21.99 (4). WH

PHOTOGR APHY: TRUNK ARCHIVE/SNAPPER MEDIA; JOHN RINTOUL

Pool-related brassiness


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The gear you need to update your workout wardrobe, right now! Meet our ultimate 100% hot WH edit

St yling by Jack ie Shaw Photog raphy by John R intoul 72


style

Nimble Activewear crop, $69; adidas shorts, $50, and backpack, $70


Vaara sports crop, $135 @ Mode Sportif; L.E.V.E.L pants, $169; adidas trainers, $160 @ The Iconic

The Must Have

Nike trainers, $160 @ Stylerunner

The Best In Bras

Berlei, $49.95

74 women s h eal t h .co m .au JANUARY 2018

Bendon, $54.95

Berlei, $49.95

Cotton On Body, $29.95


style

Jaybird Freedom 2 earphones, $229 Jasmine Alexa, $99.99

Puma, $40

The Upside, $99

Nimble Activewear, $59

Fossil Q Wander touchscreen smartwatch, $399

Lorna Jane, $49.99

Seafolly, $69.95

3 WAYS TO WEAR IT 1

Lululemon, $69

Opt for lightweight, looser fits to allow for maximum movement and comfort.

2

Look for styles with higher backs for extra sun protection.

3

Add a punch of dirty pastel to your workout wardrobe. Girly and grown-up!

Misfit Ray fitness tracker, $189.95

Running Bare, $49.99

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Lorna Jane crop, $67.99; Jasmine Alexa leggings, $139.99; Swatch watch, $160

Nike, $50

The Upside, $99

Puma, $70

Jasmine Alexa, $109.95

Bondi Active, $39.99

adidas, $90

3 WAYS TO WEAR IT

1 This season,

it’s all about thicker straps and logo motifs – a clear nod to the ’90s.

Jasmine Alexa, $119.99

Ivy Park, $79.95 @ The Iconic

2

Look for extra built-in support for larger bust sizes. Clever!

3 We love

the updated back details, proving our workout basics definitely don’t need to be plain.

H&M, $24.99

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H&M, $39.99


style

The Statement Water Bottle Lululemon, $49

Running Bare, $54.99

Assembly Label, $50 @ Glue Store

L.E.V.E.L, $79

Calvin Klein, $79.95 @ The Iconic

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0 0 er $3 L , runn P A yl e St @

.9 17 9 r, $ r t u mo l Spo Ar e r Re b e d Un @

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$2

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H&M crop, $29.99; Running Bare shorts, $69.99; APL trainers, $220 @ Stylerunner

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20

150 ,$ ce n e r n la B a lerun w N e St y @

05 $5 e l , ti f d M o por pe e S ilip M o d h P @

Matches Made In Heaven

150 t s ,$ ok l Pan b e a Re e n e r G @

.95 99 , $ o re a t g r eS pe Su G lu @

Jaggad crop, $74.95 @ Stylerunner; Jasmine Alexa shorts, $99.99

Calvin Klein crop, $89.95 @ The Iconic; Lorna Jane shorts, $65.99

Jasmine Alexa crop, $109.99; Nike shorts, $45


style

3 WAYS TO WEAR IT

Rado True Stratum, $2900

1

Sleek and modern is the catchcry for wristcandy that not only looks sharp but is also tech savvy!

2 Streamlined

black styles add a touch of masculinity and are perfect for gym and everyday wear.

Swatch, $160

3 Strapped for

cash? Neutral tones like silver or white work with even the wildest prints. Smart choice!

TAG Heuer Connected Modular 45 smartwatch, $2100

The Socks

Fossil Q Wander touchscreen smartwatch, $399 From left: Mother Denim socks, $65 @ Mode Sportif; adidas socks, $15 for two pack @ The Iconic

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Repetto, $180 @ Mode Sportif

The Upside, $189

Nimble Activewear, $109

3 WAYS TO WEAR IT

1 This summer,

it’s the battle of the backpack vs the tote.

2 Looking for

hands-free ease? Opt for an oversized backpack in classic tones or bright prints.

3

Seafolly, $109.95

80 women s h eal t h .co m .au JANUARY 2018

If you’re a tote girl, it’s all about light and durable neoprene. Plus, designers have upped the ante on fashionforward totes, so these styles go from the gym to work and beyond.


style Nimble Activewear crop, $69; adidas leggings, $110, and backpack, $70

The Backpack

adidas, $60 @ The Iconic

Ray-Ban, $255

Miu Miu, $560

HAIR AND MAKE-UP: SHAUNA CROWLE Y. MODEL: NATHALIE @ CHIC

Valentino, $450

The Bum Bag

Dolce & Gabbana, $410

Prada, $430

H&M mini bum bag, $14.99

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hot trainers

INTRODUCING AUSTRALIA’S

84 women s h eal t h .co m .au JANUARY 2018


MEET THE SIX

HOTTEST TRAINERS

SURE, THESE PERSONAL TRAINERS ARE EASY ON THE EYE – BUT THEY ALSO BRING A TRUCKLOAD OF EXPERTISE, PATIENCE AND PROFESSIONALISM FOR ONE REASON: TO HELP THEIR CLIENTS GET FITTER. WE GRILLED THEM FOR TIPS AND PUT THEM THROUGH THEIR PACES AT A BEACHSIDE PHOTOSHOOT. READY FOR THE RESULTS? By Alex Davies

Photog raphy by Peter Brew-Bevan


MICHAEL WEBSTER TRAIN LIKE MICHAEL

“Keep it simple – eat well, train smart and rest!”

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Michael has the cutest French bulldog, Alfie. Double-tap over at @alfie.the frenchie.

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“Learn to move well and check in with a trainer before you start any kind of lifting. I had a back surgery so that’s why I push that advice so much.”

JĀNIS WEARS: JUMP SHORT BY TEAM8, TEAMM8 .COM

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As a former British Royal Marine Commando, PT Michael’s approach isn’t what you’d expect. Forget drop-and-give-me-20s, this Brit is all about fitness being fun. “I like to get people outdoors in nature, [for] that balance of physical, mental and spiritual,” he says. “Being ex-military, I know how important the mental side of things is. If your brain’s not in the right place, your training definitely won’t be.” He’s a tradie as well as a trainer, but is keen to go full-time fitness in 2018. “I want to do more group training for outdoor events like Tough Mudder – [with my background] getting muddy’s all part of the fun!” Feeling tempted to get down and dirty? “For me, it’s all about the teamwork, so find a likeminded group and you’ll enjoy it.” @mike_webby_


hot trainers

JĀNIS BLŪMS

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Also on Jānis’ CV? AFL player and junior Aussie high jump champ.

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Mind the wine. “Alcohol is really caloriedense. It’s also the first thing your body goes to to burn energy ... before [it burns] food or fat stores.”

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“Do regular strength training to build muscle mass – we get leaner, stronger, fitter and feel better. Plus, it boosts bone density.”

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TRAIN LIKE JĀNIS

Meet Jānis, personal trainer and ... firefighter! “It’s rewarding – there are times we have some really good outcomes. [But] you get to realise how quickly life can be cut short, [and] how tough the human mind can be but also how fragile the body can be,” says Jānis, who trains peeps at the gym Sweaty Soul Sydney, as well as working with corporates such as Microsoft. This respect for the body shines through in his ethos as a PT. “We don’t just want people to move often; we want them to move well first.” For Jānis, this includes constant study of how people tick, so he can offer the best training possible. The actual sweat sessions? “It could be strength and conditioning or a boxing and cardio session – it depends on the goal and where you’re at.” @janis_blums

Head to womenshealth.com.au and Instagram @womenshealthaus for workout videos and #BTS interviews.

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BEN SEYMOUR 27

TRAIN LIKE BEN

“Don’t be scared of weights – they’re not going to make you bulky.”

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Ben’s 2018 goal? An ultra event, such as militaryinspired True Grit. “I had to pull out last year due to injury, so I’d love to give that another crack.”

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Fuel yourself right. “I find a lot of women under-eat for their energy needs – it’s amazing how many calories your body burns just by being alive.”

Ben’s professional rugby background comes in handy when he’s working with clients at studio BeFit Training. “The way I trained to play was to fatigue myself physically and then still have to make decisions mentally around a game,” says the PT, who played rugby here, in NZ and in Europe. “I motivate people throughout sessions – it’s about knowing you can always push that bit harder.” Camaraderie is a massive part of Ben’s world (“the gym’s like a massive family”), so what’s his advice if you’re exercising with mates? Matching fitness levels isn’t a must. “I like training with different people, as it pushes my limits.” You heard the man – get that buddy workout booked in. @seemorebenny


hot trainers

JAZZA ROBERTS

“Find an active community of people, so you can motivate, help and train with each other.”

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“Women come to me with lower-back problems, so I’d say work on your core.” His fave move? The plank.

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A quote on the wall in Jazza’s gym Enliven Coaching reads ‘My destiny is to become the best version of me’ – and that’s exactly the motto this trainer lives by. “I’ve grown up playing rugby, and sport is all about lifting each other to be the best you can be. I bring that to the gym, so everyone feels supported. We have fun and train hard.” Think: mashups of CrossFit-inspired moves and functional heavy lifting. Boom! His fave workouts for torching fat? HIIT with added weight training. And don’t forget nutrition – “Nourish – don’t punish – yourself,” says the dad of one, who’s also a Body Science ambassador. “Body love is important not only for your physical heath but your mental health, too.” @jazzaroberts12

This guy can carry a tune – he once sang back-up for Joel Madden on The Voice.

Head to womenshealth.com.au and Instagram @womenshealthaus for workout videos and #BTS interviews.

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He has a twoyear-old son, Rafa. “Kids are like sponges, so you’ve got to be active and set an example.”

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hot trainers

MATT CHAPMAN 31 TRAIN LIKE MATT

Stick to fullbody moves: “deadlifts, thrusters and burpees work more than one muscle group, so you get more bang for your buck.”

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Matt’s launched a range of active compression underwear called PocJox, with sweat-resistant phone pockets.

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His workout trend to watch? The use of weighted torsion bars. Get on ’em!

Matt’s gonna keep your sweat sessions varied and enjoyable, but one thing he isn’t down for? Excuses. “That’s a big one for me,” says the PT, who works out of boutique gym P.E. Dept. “If someone’s not feeling motivated, training with them can help, giving support and credit where credit’s due.” Other ways to keep our arses moving? “Set small goals. If you don’t have a goal, you’ll find it easier to roll over in bed and not go for that run or to the gym.” Matt’s own relationship with exercise started when he was a teen, and it eventually led to him becoming a pro. “I was obese, and I remember sitting on a chair and grabbing my stomach. I realised I didn’t want to live that way, so I put my joggers on and started running that day. Since then, fitness and health has been a centrepoint in my life.” @mattchapman_au

GET YOUR BEST... LEGS

Ben’s moves to target your pins? Grab a Kettlebell for goblet squats, Romanian deadlifts and a few Kettlebell swings.

BACK

Target your back muscles with a set of Olympic rings, says Drew – try vertical planks, pull-ups and upward rows.

ARMS

Push-ups, bicep curls with a bar and tricep dips are winners here, confirms Jazza.

STOMACH

Work your abs with Jānis’ faves – plank, dead bug and crunch with your legs raised.

BUM

Over to Michael! Boost your arse with jumping lunges, hip thrusts and squats (add a jump to make squats harder).

FAT BURN

Burpees rule, says Matt. They fire up your metabolism! Also hit the squats and lunge jumps.

WANT MORE FROM THE GUYS?

Head to womenshealth.com.au and Instagram @womenshealthaus for workout videos and #BTS interviews.

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More #dogsof instagram! Check out @a.daily.dose. of.dennis to meet Dennis, Drew’s gorgeous rescue Staffy.


hot trainers

DREW HARRISBERG 28 TRAIN LIKE DREW

DREW WEARS: LULULEMON T.H.E. SHORT 9” LINERLESS, $69

“Learn how to use your body weight. You can do a full-body resistance workout in 20 mins or less, and get loads of benefits.”

WANT MORE FROM THE GUYS?

His musthave kit? Olympic rings – which he brought to our shoot! “I travel with them – they hang on everything, so you have a gym wherever you are.”

Not only is Drew an exercise physiologist – aka an expert in prescribing exercise and lifestyle modification (his focus is on helping people with chronic disease) – he’s also a diabetes educator. Why? He was diagnosed with type 1 five years ago, at 23. “I had this massive life-changing moment,” he says. “I had to learn how to safely exercise again, how to eat and manage my blood-sugar levels. Now patients trust I can resonate because I’ve got [their disease] myself.” And one of the Fitbit ambassador’s top sweat tips? Don’t underestimate the power of walking. “It [helps] stabilise your blood sugar after a meal, and, if you do that, it changes the fate of the nutrients you’ve eaten. It helps you burn fat, but it’s also extremely good for your mood.” @drews.daily.dose WH

Head to womenshealth.com.au and Instagram @womenshealthaus for workout videos and #BTS interviews.

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STRONG

SEXY SUCCESSFUL

THAT SMILE, THAT BOD, PLUS A WHOLE HEAP OF WARMTH AND WORK ETHIC TO BOOT. MEET NATALIE ROSER, THE HAPPIEST GIRL ON INSTAGRAM By Alex Davies

Photography by Steven Chee


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Natalie Roser has a dilemma. We’ve asked her to pick a favourite Friends character. “No, I can’t, I can’t, they’re all perfect!” As we sit with her in a Sydney cafe chatting about everything from classic TV to phobias (hers? Fish), it’s easy to forget we’re meant to be interviewing 27-year-old Roser. She’s 100 per cent the kind of girl you want as your mate, but we need to get back to business. After all, the sought-after model and Instagram star has had a stellar year. She spent the first five months in LA, before returning to Oz and relocating from Sydney to Melbourne in August – a move partly sparked by her relationship with Neighbours alumni Harley Bonner (the pair went #InstaPublic in early 2017). Then there are campaigns for Bras N Things, 2XU, Frankie Swimwear and Roser’s own fashion line Roser The Label. Phew. No wonder she’s recently taken up coffee. But it isn’t just java keeping her going – gratitude, ambition, strength and staying in tune with her health fuel her, too. Over to Roser... You seem like such a positive person – is that the actual reality?

Yeah, I’ve always been a really happy person. I’ve got a pretty big smile though … it’s all teeth! Obviously I’ve had my fair share of ups and downs, but I just love life and really appreciate all the wonderful things that happen to me.

Talk to us about training...

I do four or five sessions a week. When I was 14 I was diagnosed with scoliosis, which is a spinal disorder, so that’s why I’ve always struggled with posture, back and muscle pain. My workouts are very specific and arranged around treatment of that. If I have a week or two off, I have to gradually build my body back up to the level that I’m able to work out at, because otherwise it can cause me a fair bit of grief ... muscular pain. Ab stuff is really good for me. I do a lot of cardio because that’s low-weight-bearing on my back. Heavy weightlifting is something I have to build up to, and I have to be in a strict routine to be able to achieve the kind of goals I’d like to with that. So all my weight is either bodyweight or lightweight with high reps. Anything that’s too heavy in the front puts pressure on the back. Barre work really hurts my back, too. But I enjoy yoga and I’m a huge fan of pilates.

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What’s your attitude to fitness in general?

When I first started training, I put on muscle really easily, and I had a lot of feedback from agents – this was years ago – saying, “You’re looking a bit strong for the fashion world.” I started to change my training, but I was changing it for them. Now that I’m a bit older and I’ve really learnt about how my body works and when I feel the best, I’ve learnt to train just for myself. That’s my philosophy.

You really prioritise being strong...

can’t do. And I don’t feel like I’m missing out. I’m not going to change my body shape, habits and eating when I know that I look healthy.

Have you always been comfortable in your skin?

My body confidence is good now, but there have always been doubts – if you don’t get a job, you think, ‘Is it because my measurements are bigger than the girl who did?’ Little things play on your mind. But I learnt pretty quickly that it’s not necessarily me; it’s about what the client is looking for to represent their brand. Once I realised that perhaps I just didn’t fit the bikinis or clothes the way they wanted, I relaxed and started to take care of myself for me.

Who inspires you most in that sense?

One of my good friends [athlete and Nike trainer Bec Wilcock]. Her mental strength, direction, motivation and dedication are really inspiring to me, because she trains for herself. She is so passionate about it – she’s not being fit so she can work with Nike, Nike is working with her because [of how she trains].

“I’VE HAD UPS AND DOWNS, BUT I REALLY APPRECIATE THE WONDERFUL THINGS THAT HAPPEN TO ME.”

I’ve always preferred strength, ever since I was younger. I’ve always been super gangly but pretty strong playing netball, and I’ve always had solid legs because I can run pretty fast. I was so active as a kid, on the beach, surfing. In Australia, my agency has been so amazing. They have been completely happy with the way I am, and I’m naturally thin so I’ve got that on my side. [But] going to America and trying to find agencies over there ... being told, “We’d sign you but you need to lose a couple inches on your hips.” I’ve learnt to accept it’s something I just

What does being a strong woman mean to you?

Everybody’s got a different reason for their strength. I found mine when I ... started to trust myself and realised that my opinions do matter and I do have a voice. There’s a saying that you’re a combination of the five closest people in your life. For me, it’s my parents, brother, [my partner] Harley and best friend Keira. They bring out the best in me.


c ove r s to r y

MODEL BEHAVIOUR Game on! How Ms Roser preps for a show or shoot

The food

“I like to do an alkaline cleanse, which is basically a restricted vegan diet. It’s all about eating alkaline-forming foods, which are easier for your body to break down. It’s challenging, but it’s a really great way to learn about food, gives me a really nice level of mental clarity and helps reduce my sugar cravings. I only really do it in the lead-up to something because it’s a hard lifestyle to maintain 24/7 ... and I’m just a huge fan of cheese and cheat days.”

The training

“I keep my training consistent [in the lead-up to an event or assignment] so I don’t develop any negative connotations with it. I don’t want to force myself into training – I do it because I enjoy it – so I don’t really change that up too much because I’ve got my set regime.”

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Let’s talk nutrition. Are you a foodie?

I love to cook and manipulate recipes to find new combinations. I get a real buzz from it! I’m also vegetarian. When I was in America I started eating a predominantly plant-based diet. I found it super easy, especially in LA, where there are so many vegan restaurants. Over there, they have so many meat alternatives in the supermarkets that actually taste amazing, using ingredients such as jackfruit.

What do you eat during the day?

I start with a smoothie to kickstart my metabolism. That’ll have frozen mango or blueberries, always a banana base and almond milk. Then today I had avocado toast from Sumo Salad at the airport. It’s so good, it makes me really excited about going to the airport. Then, if I’m home for lunch, I heat up a brown rice cup, chuck in whatever vegies I’ve got in the fridge and soy sauce. Dinner always revolves around vegies. I eat a lot so I tend to work with potatoes, sweet potato, grains, some chickpea or bean pastas. The website Detoxinista has some amazing recipes. My ultimate cheat meal? Pizza and chocolate ice-cream.

What boosts your energy?

“I FOUND MY STRENGTH WHEN I STARTED TO TRUST MYSELF AND REALISED I HAVE A VOICE.”

Sleep is crucial. That’s why I’ve never really been a huge party girl. I feel wretched the next day, even if I don’t drink, because sleep is so critical to my body. I’d rather not feel ‘sleep-hungover’ ... as I actually consider my mind part of my health and wellbeing. I take that time to try to unwind. And I’m a good sleeper. I could have a nap right here!

You have a photography background – would you go behind the lens full time? Maybe! I’ve always been obsessed with photos. I got my

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first camera when I was eight. I had a photography business, which I started when I was 17, and I was doing that until my modelling kicked off. So I was shooting for five or six years and really enjoying it. I love modelling and the opportunities it provides me, [but] one day I’ll dust off my camera and get back into that side of things, because it’s something I’m so passionate about.

ST YLIST: CHARLOT TE STOKES. HAIR: KEIREN STREET. MAKE-UP: K ATIE ANGUS. FASHION ASSISTANT: SUSANNAH BEST. OPENING SPREAD: SEAFOLLY SWIMSUIT, $149.95; MA X MAR A SUNGL ASSES, $400; GARMIN FORERUNNER 35 WATCH, $299. SECOND PAGE: L’URV JACKET, $149, BR ALET TE, $79, AND LEGGINGS, $109; NIKE TR AINERS, $170 @ THE ICONIC; GARMIN FENIX 5S WATCH, $799. FINAL PAGE: HUNTRLND WINDBREAKER, $135, BR ALET TE, $59, AND SHORTS, $69

How did Roser The Label come about?

I was super lucky to be approached by a team in Sweden. I wanted a point of difference, so I told them about my idea to do the torso sizing. If you’re taller in the body, you can get a playsuit that fits you. It was really exciting to know the manufacturers could do that, and then it was just making my way through the design process. It’s been a year now since the launch and it’s sold really well across Europe and America over their summer, so I’m excited about the Australian summer. Seeing girls tag me when they’re wearing my items is one of the most rewarding things Instagram has given me.

Congrats on the big Melbourne move! How’s it going with Harley?

We’re disgustingly in love! He’s a huge catalyst to my health and wellbeing and he’s teaching me Showcasing her fashion line with model mate Tegan Martin.

a lot about myself. He’s really deep – an old soul. He’s knows himself, and I find that really attractive. I was a bit lost and when I met him [but] he really snapped me out of it.

2017 was a massive year – you also spent time in LA. What was that like?

[Last] January I moved there for five months. It was really amazing to be out of my comfort zone, which was something I really needed. I’d [lived in a different country] before but never for that long. It made me appreciate home a lot more, but also made me realise that I am really strong, independent and not scared of venturing out on my own.

Lastly, how are you feeling about the coming year?

I don’t know how we’re going to top 2017. Actually, I do – we’re starting the year off with a Women’s Health cover! Yeah, I think 2018’s going to be a really big year, because Harley and I are in a really beautiful place. I’m just going to keep being me and enjoying all that comes my way. WH

Melbourne, here she comes! On the plane for her move in August 2017.

INSTA FAMER

Roser shares workout, travel and loved-up snaps with her 880k+ followers

2XU ambassador Nat swears by yoga and pilates.

Trust her Roser The Label tee: food comes first for this cooking enthusiast.

Beach hair, don’t care – can we steal her glow, please? Living the dream on holiday in the Philippines. Race day with her partner Harley Bonner.

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T he S na c k D iaries And we figure the other six per cent simply had their mouths too full to answer!

nt of us e c r e p r u fo Ninety- nching our way cop to muhe day. But is a through t habit good for mini-meal hunger, or bad controllingalth and weight? for your heacks the code WH cr ten By Kris

Dold

 Our writer chows down on a package of string cheese a week

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One study showed that between-meal snacking is a potential risk factor for obesity


we i g h t l o s s

LET THEM EAT CAKE

These days, snacking is a universal pastime. Experts may be divided on whether it’s the best thing for slimming down, but two things they can agree on: it’s easy to get caught in a constant-grazing mode that sabotages weight loss or maintenance, and keeping a food journal is the best way to regain control. So, we asked three women who struggle with snacking to keep a diary detailing their bites, then had nutritionists and weight-loss pros tell us where they are going wrong – and right.

get Ready to snack smart 1 01


T H E E X P E RTS

Dr Caroline Apovian Weight-loss researcher and author of The Age-Defying Diet Dawn Jackson Blatner Dietitian; author of The Superfood Swap Keri Gans Dietitian; author of The Small Change Diet Dr Deborah Tate Professor of nutrition and health behaviour, University of North Carolina

CLIP THE CHIPS

Surf that urge!

If you’re a slave to your Smiths, there’s hope...

Addiction research on drugs and alcohol has unearthed a technique to handle temptation that’s effective for food cravings, too. It works like this: instead of pushing away the thought of what you desire, acknowledge it without immediately giving in. Try to ride out the craving as you

1 02 women s h eal t h .co m .au JANUARY 2018

would a wave, while you evaluate your physical and emotional state – including how hungry you really are – and consider objectively how healthy the snack is, advises Tate. Then, if what you’re obsessing over is something that’s going to sabotage your weight goals, choose one of the following tactics: delay (“I’ll reassess my choice to eat this in 20 minutes”), distract (“I’m going to take a walk instead of eating”) or substitute (“I’ll have an apple instead of a brownie”). Smart moves to try!


we i g h t l o s s

Emily Johnson, 25 “Visual cues are a big temptation. Take a lap around the office before you give in – it might make you realise you’re not really hungry.” – Blatner “If a snack is standing in for a meal, look for the same nutrients you’d put on a dinner plate in pared-down amounts. So, swap chips for yoghurt and nuts (dairy plus protein).” – Tate

SNACKING PERSONALITY

Non-stop grazer As an account executive for food clients at a PR firm, Emily can’t escape the lure of the well-stocked kitchen and snack table, which she hits up at least three times a day, especially when pressure builds. Her major snack weakness? Cheese and salty bites such as chips; she often uses them as a makeshift meal when she’s short on time. Regular business trips make it even harder to stick to an eating routine. Her all-day nibbling has nudged the scale up more than 3kg in about two months. Emily tracked her stress levels, schedule and diet for a week. Here’s what happened.

Stress

“Go online to scope out your airport/airline’s food offerings and make a nutritious game plan in advance, so you won’t grab the first thing you see.” – Apovian “Alcohol impairs self-control, especially on an empty stomach. Drink only with a meal instead of a snack. Food will slow the rate of alcohol absorption and reduce its effects.” – Apovian “Lack of sleep jacks up your appetite, but dehydration is another culprit. Travelling depletes your fluid reserves, and you may mistake thirst for hunger.” – Apovian “When you skimp on kilojoules, you’re going to look for snacks later. More robust and balanced lunches will help avoid temptations at work.” – Blatner

Business meetings every Thursday and time-sensitive items on my to-do list send me straight to the snack table. When stress wears me out, I keep my stamina up with caffeine. I only have time to work out on weekends, but then, surprisingly, I don’t get many cravings. During the week I at least make an effort to get up every hour and walk around, so I’m not slumped over a desk all day.

Travel

I fly a lot with work, including this week. I scramble to get everything together, and then scarf down airport food (a greasy brekkie roll) and snack mix on the flight. I had a longish layover, which was an excuse for having cheese and wine. After the trip, jet lag hit me hard.

Meals

Between travel and work deadlines, I rarely had three regular meals a day. Breakfast is a piece of fruit and coffee, while lunch is a small salad. Often, meetings after work end up pushing dinner – my biggest meal – to 8pm or later. Sometimes when I snack a lot, I’ll skip lunch or dinner to avoid a kJ overload.

Next steps

Grazing doesn’t have to be an unhealthy habit, but if Emily wants to keep eating small portions throughout the day, she has to swap empty-kilojoule snacks for smarter mini-meals filled with protein, fibre and fat. Planning and prepping her menu for the week will help her avoid skipping meals or making spontaneous

trips to the office kitchen. She should pack nutrient-dense snacks such as peanut butter, wholegrain crackers or kale chips. One more key move? Finding non-food coping mechanisms for stress, such as getting fresh air or watching mindless videos on YouTube to help stave off anxious munching.

“The burst you get from caffeine is often panicky, irritated energy that can spur you to munch. Opt for gentler sources of caffeine such as matcha or green tea and you’ll get a steadier supply.” – Blatner “Research shows exercise may curb hunger by lowering levels of ghrelin (the appetite-stimulating hormone) and raising levels of peptide YY (the satiety hormone).” – Blatner “A study by the University of Colorado found that a five-minute break every hour was more effective than a 30-minute morning walk at reducing cravings.” – Tate “Just having fruit falls short – every meal and snack should include protein, because it’s very satiating. It’s especially important in the morning, when you need energy and focus.” – Blatner “Dinner should be your smallest meal, especially after 6:30pm. A long day saps your resolve to eat healthily, so prep batches of vegies and proteins ahead for a light supper on busy nights.” – Apovian

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SNACKING PERSONALITY “For a more satiating snack, replace sugary carbs with monounsaturated (good) fats like olive oil, nuts and avocados, which may help control your blood sugar.” – Tate “It’s easier to avoid temptation when you’re caught up in enjoyable activities and feeling good about yourself, so fill your time accordingly. Make a phone date with a friend, play with the kids or take up a hobby.” – Gans

“Skipping meals is no good for anyone, but particularly for a diabetic. Sheyda needs well-timed, similar-size meals to avoid big drops and surges of blood sugar.” – Blatner “Make a dinner salad more substantial by adding protein with quinoa, chickpeas or hard-boiled eggs.” –Apovian “Even if your kids are a healthy weight, they don’t need easy access to junk food. Instead of stocking temptations in your home, enjoy treats out of the house, which makes those indulgences more of an event.” – Blatner

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Late-night nosher

As a type 1 diabetic, Sheyda knows the dangers of carrying extra kilos – and as an ex-smoker (since 2011) she’s struggled with them. Still, she has trouble controlling her after-hours appetite, especially now that she’s single. Evenings used to be for hanging out as a couple; now they are spent in the kitchen, where she dips into the chips and bickies she stocks for her kids (ages 17, 8 and 2). After gaining 16kg in the past two years, she’s hit her highest non-pregnant weight. She kept track of a good, average and bad day for our food gurus to decode, pronto.

Good day Breakfast sitting at a table (with a toddler, it doesn’t always happen!), followed by a lunch of quinoa, kale and turkey. Then I treated myself to a doughnut. I had [decaf] coffee with dinner instead of water and it seemed to help with my need for dessert. I was busy after dinner, so I was distracted from the leftover pizza in the fridge.

“Research shows that a sweet treat, in the context of an earlier meal, might help control cravings the rest of the day – but a smaller item, like a square of chocolate, would be better.” – Tate “Decaf coffee or peppermint tea can help quash a craving by making a taste transition that signifies the meal is over. Just make sure you’re not loading it up with full-fat milk or sugar.” – Blatner

Average day

“Apples are a good source of fibre, but a diabetic shouldn’t have fruit without some protein to go with it – that could end up spiking her hunger. Try adding a tablespoon of peanut butter.” – Gans

Bad day

“Exhaustion-induced hunger hits hardest in the late afternoon and early evening – the same times of day snacking has been linked to weight gain.” – Gans

I managed to get in a good brekkie (porridge) but ran out of time for lunch. Then I pretty much went overboard on carbs at dinner (hot chips and pasta), but I did stick with an apple as my evening snack. I was a little stressed and didn’t sleep well, so I couldn’t help having a bowl of sugary cereal before bed.

Things started to go downhill when I dove into corn chips and dip watching a movie before dinner. Although I tried to compensate with salad for my meal, it left me unsatisfied and later I scoffed down a bowl of nachos, rice cakes and one of the kids’ pastries. And, my two-year-old didn’t finish her food, so I ate the leftovers instead.

Next steps

“Nicotine suppresses your appetite, which is why some former smokers gain weight. Exercise, water, mints and fibre-rich foods like oats and apples can all help restrain the urge to munch.” – Apovian

Sheyda often goes seven to nine hours straight without a bite, which causes blood sugar swings and leads to night bingeing. She needs to commit to eating regular, satisfying meals and add new, positive night-time

habits (such as reading or calling friends) to replace solo snacking. An exercise program (30 minutes of cardio and weights five days a week) may also help her beat cravings, drop kilos, combat stress and manage her diabetes.

“Snacking while distracted is never smart – and research by Cornell University shows that you eat nearly twice as many treats during an action film than with a drama. Separate viewing from eating so you’ll be more aware of fullness.” – Gans

PHOTOGR APHY: GET T Y IMAGES; BARRIK ADESTUDIO/ TRUNK ARCHIVE/SNAPPER MEDIA; TRUNK ARCHIVE/SNAPPER MEDIA

Sheyda Irani, 39


“For a treat without the sugar, she could instead add cinnamon or another sweet flavour such as vanilla, nutmeg or unsweetened cocoa powder to her tea; they’re also great in coffee.” Blatner “Still or sparkling water with a small amount of your favourite juice mixed in is a great way to cut down on sugary kilojoules in drinks. She could also try infusing water with pieces of fruit for a similar effect.” – Blatner

Jenn Mitchell, 45 SNACKING PERSONALITY

Sugar junkie

A mother of two tweens and, ironically, a healthy-living blogger, Jenn is at the mercy of her sweet tooth. Much of it is emotional eating: chocolate is her number one source of relief from chronic nerve pain she’s struggled with for the past year. She also overindulges on packaged foods such as muesli bars labelled “healthy” when she’s on the go. She logged three typical days.

Day 1

7am I scarf two instant waffles with maple syrup and have tea with almond milk and sugar. 1:30pm Lunch is an English muffin, two scrambled eggs and a second cup of tea. 2:10pm Snack time! I grab a mandarin. 4:15pm The chilly day had me making more tea, and I had 10 cinnamon sugar pita chips with it. 9:30pm My urge for sweets struck again just before bed. So, I popped two caramel lollies.

“Learning to practice mindfulness can be a good technique for fighting off cravings. Often, we reach for food not out of hunger but because we’re not in tune with what we really need or want.” – Gans

Day 2

11:20am I overslept and had no time to plan, so I grabbed the same brekkie as yesterday. 2:30pm Chicken sausage, rye toast and water with a splash of lemonade. 4pm A muesli bar while driving my daughter around. 9pm A cookie during TV time.

“Always plate your food and portion out your servings, even for snacks. Simply scaling down the size of your plate can lead you to eat about 27 per cent less.” – Blatner “Her perception of her food intake is pretty critical, but her journal isn’t that terrible. Being hard on yourself can lead to poor choices – you may feel you’ve been ‘bad’ so you give up and eat more.” – Tate

Day 3

12pm Went to pain-management group therapy, which includes some meditation. 1:30pm Sushi roll with brown rice and prawns. 4:30pm Trail mix with M&M’s. Later I grabbed more trail mix, but it was too large a serving. I still ate the entire thing. Ugh! 6:30pm Pizza dinner sitting on the couch. 9pm As usual, I craved sweets after 8pm and couldn’t resist eating four gingerbread cookies after spying them in the kitchen.

“Over the past nine years, the percentage of new foods and drinks with health claims has increased from 25 to 43 per cent – and research shows that people tend to overeat foods that are called ‘healthy’. Scan the nutritional facts panel instead of relying on buzzwords, and try to work more wholefoods into your diet.” – Apovian “Jenn should eat more bitter foods (like kale, spinach, rocket, collard greens), which will retrain her tastebuds away from sweets. She can start by adding a handful of greens into a fruit-based smoothie, then gradually shift to produce.” – Blatner

Next steps Eating a vegan or Mediterranean diet might help. Research shows both eating approaches are anti-inflammatory, which may help to dial down pain. Jenn should try to eliminate hidden sugar sources such as energy bars and muesli. Allowing herself a great dessert once a week will feel indulgent, giving her something to look forward to.

T HE SIMPLE SEC RET TO HEALTHY SNACKI NG The right snacks can keep your energy up and divert hunger so you don’t overindulge later. But how, when and what you nibble matters. “Snack when you are hungriest [regardless of the time],” says Blatner. Try these tasty ideas for an arvo or evening bite:

> A pear and a

cheese stick > An apple and 10 almonds > 1 cup sliced cucumber and a hard-boiled egg

> An orange and

30 pistachios > 1 cup carrot sticks and 4 tbs hummus > 3 stalks celery and 1 ½ tbs peanut butter

> ⅓ cup roasted

edamame and ½ cup grapes > 28g roasted chickpeas and 1 cup raw snowpeas WH

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TAKE YOUR WORKOUT ON HOLIDAY

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fitness

DEDICATED JETSWEATER

Travel doesn’t have to derail your motivation – nail a sweat sesh between the pool and bar with our high-speed plan!

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S

So, in a winning display of optimism, you crammed those leggings and trainers into your 20kg luggage allowance in the adorable belief you’d be able to peel yourself off that sunlounger long enough to make it to the hotel gym while on your vacay. But fast forward to day five and your guilt over the lack of training is being eased quite nicely with poolside pina coladas. While we’d usually shun any kind of guilt, all this “I’ll work out, oh, no I won’t” could actually be hampering your fitness goals when you get home. “There’s nothing more demotivating than making plans you can’t keep,” says PT Ruben Tabares. “You’ll employ avoidance tactics so you don’t have to think about it, which can lead to overeating and inactivity.” The solution? Short and sweet workouts using minimal kit that will keep you on track while you’re away. We asked three top trainers for workouts you can fit in around all those pool hangs. Because you shouldn’t feel guilty about that.

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THE PLAN

Do one workout a day, resting on day seven. Repeat each move in the circuit for 60 secs, resting for 30 secs between sets. Repeat the circuit in sets of 45, 30, 45 and 60 secs. Stick this lightweight kit in your suitcase.

DAYS ONE AND FOUR

(b)

(a)

3. Swimming pool muscle-up

WHERE At the pool YOU’LL NEED A resistance band THE EXPERT Monty Simmons, personal trainer

(a) Sweating? Good. Time to cool off in the pool. Face the side with your shoulders underwater and place your hands palms-down on the pool edge. Then raise yourself up and out of the water as far as you can. (b) Slowly reverse back to the starting position. Done!

(a)

(b)

(b) (a)

4. Crab walk

SKIPPING ROPE Raise your heart rate, without even talking to the hot waiter!

RESISTANCE BANDS Start with the lowest resistance and work up.

1. Glute bridge

(a) Lie on your back on a sunlounger, knees bent and feet close to your bottom. Stretch a resistance band across your hips, holding it down against the sunlounger. (b) Using your bum, slowly raise up into a bridge position. Then lower back down one vertebra at a time.

(b)

(a)

(b)

(a)

2. Chest press

BEACH BALL Add some bounce to your workout – and we don’t mean by ditching your trusty sports bra.

(a) Still in the pool, swim down to the shallow end so you can stand, then wrap the band around your thighs – just above your knees – and tie it securely there. (b) Keeping your knees pressed out to the sides to maintain tension against the band, take 12 steps to the left. Then repeat to the right. Ignore looks from fellow swimmers.

5. Underwater high knees

(a) Lie on your back on the sunlounger, this time wrapping the band beneath your shoulder blades so that you’re lying on it and holding an end in each hand. (b) Press your arms straight up over your shoulders, then return to the starting position.

(a) Untie the band from around your thighs, then wade back to the deep end until the water is level with your shoulders. (b) Jog on the spot as fast as you can, raising your knees to hip level and punching your arms out in front of you. Kapow.

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 09


DAYS TWO AND FIVE

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(a) (a)

(b)

(b) (b)

1. Underwater squat hold

(a) Wade into the sea until the water is at waist height, then place the beach ball between your knees. (b) Lower into a squat and hold the ball down with your knees. Feel that burn? That’ll be your quads.

2. Throw and squat catch

(a) Start standing on the sand with feet hip-width apart and holding the beach ball in front of your chest. Then throw the ball in the air. (b) Catch it as you lower into a deep squat, then reverse the movement to return to standing.

3. Classic sideto-side twist

(a) Get back in the water, up to shoulder-depth, holding the beach ball in front of you with both hands. (b) Press the ball under the water to chest level then, keeping your hips still, twist at the waist to the right, then return to the centre. Repeat on the other side.

WORDS: AMELIA JEAN JONES. PHOTOGR APHY: TRUNK ARCHIVE; ISTOCKPHOTO; GET T Y IMAGES. ILLUSTR ATIONS: LIZZ Y THOMAS (LIZZ Y THOMAS.COM)

WHERE At the beach YOU’LL NEED An inflatable beach ball THE EXPERT Ruben Tabares, strength and conditioning coach and celebrity PT

(a)


fitness

34

Passport to wellbeing! This percentage of Aussie travellers look for fitness, sport, wellness or health activities when they vacay.

DAYS THREE AND SIX

WHERE On your balcony YOU’LL NEED A skipping rope THE EXPERT Steve Mellor, personal trainer

(a)

(b)

3. Side-twist mountain climber (a) Assume a high plank position then, keeping your hips as still as you can, lift your right foot off the floor and drive your right knee up towards your left elbow. (b) Step the right foot back into the plank position and repeat on the other side. Keep going. Faster. Phew!

(a)

(b)

(b)

Source: Accommodation site Agoda (a)

4. Side skater

1. Skipping

(a) Place the rope on the floor and stand to the right of it. Lift your left leg and leap out to the left, landing on your left leg on the left-hand side of the rope with the other leg behind. (b) Repeat on the other side, keeping your core engaged.

(a) Skip continuously, raising your knees up as high as you can into a tuck jump each time. (b) Switch to kicking your bum with each jump. That should work up a sweat.

(a) (b)

(a)

(b)

4. Single-arm plank hold

(a) Start in a high plank with your hands on the sand either side of the ball. Then place your left hand on the ball, ensuring that you don’t put too much weight on it. (b) Put your left hand down on the sand then place your right hand on top of the ball. Keep alternating your hands.

(b)

(b)

(a)

(a)

5. Side squeeze

(a) Lie on your left side with the ball between your calves. Prop yourself up on your left forearm and place your right hand in front of your body for support. (b) Squeezing the ball, raise your legs to a 45° angle, then slowly lower. Do both sides. Smashed it!

2. Inchworm

(a) Stand with feet together, then hinge forward at the hips to place your hands on the floor before walking hands out into a high plank. (b) Hold the plank position for a second, then walk your feet towards your hands, keeping your legs as straight as possible, before returning back to standing position.

5. Squat jump skip (a) Hold an end of the rope in each hand, with the rope resting behind you. Lower into a squat, then jump into the air, swinging it overhead and neatly under your feet. (b) Land in a squat and repeat until your set is done. There, you’re finished. Now start it all over again. WH

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By Kristen Dold

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health

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YOU MIGHT’VE CAUGHT THE 140–CHARACTER SUMMARIES OF THESE BUZZY BITS OF RESEARCH, BUT ONE STUDY DOESN’T GIVE YOU THE WHOLE STORY, SO WE WILL – PLUS E A S Y TAKE AWAYS TO IMPROVE YOUR HEALTH.

7.4 MILLION AUSSIES DON’T GET ENOUGH SLEEP

The whole story: The quality

of your slumber is just as important as the number of hours you log. And, actually, interrupted sleep can rob you of more of the restorative deep rest you need for good health than clocking too few Zs would.

Your move: If you wake more than

once a night, curb your intake of fluids two hours before bed – up to 44 per cent of women have to pee at least once during the night, according to research in The Journal of Urology. Coupled up? Tell your partner about the best part of your day, and have them share theirs, then celebrate each other’s news (no matter how small). This little exchange can help you sleep better because you go to bed feeling supported.

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SITTING CAN BIOLOGICALLY AGE YOU BY EIGHT YEARS

The whole story: Stagnancy, not just being planted on your butt, is the real problem – and that can even happen when you’re upright, too. Your move: Go ahead, use that

standing desk – but still make sure to move around a few minutes every hour throughout the day. Take calls while walking the hallways, set an alarm to stretch hourly or circle the block a few times during your lunch break. Easy steps that really count.

MINDFULNESS MEDITATION LOWERS STRESS BETTER THAN STRESSMANAGEMENT TECHNIQUES

The whole story:

Meditation’s mind-body benefits are legit, but if the thought of doing nothing for 20 minutes stresses you out, you won’t feel less frazzled. Your move: Shift gears to find

your own route to mindfulness. Aim for 20–30 minutes of any task that takes you out of your head and into the present moment and brings you joy. Be it walking your dog, running or gardening, the net happifying effects are exactly the same.


health

Skin health

Thwart damage without the beauty product binge

Pillow

Don’t prioritise a pricey eye cream over good ol’ fashioned kip. Sleepdeprived women are at a higher risk of fine lines, uneven pigmentation and sagging skin. The reason? Sleep helps you recover faster from skin stressors such as dryness and sun damage. Aim for seven to nine hours a night, on your back if possible (it keeps pressure off your face).

Mobile phone

Wiping off the make-up on your phone with a tissue doesn’t delete all the grime; a daily wipe-down with a microfibre cloth can help clear the unholy trinity of bacteria, germs and sweat that can contribute to breakouts by clogging pores. And switch over to headphones when taking long calls, to limit the amount of time potential nasties are smushed against your face.

Sunglasses

Pick sunnies with a label that says they block 100 per cent of both UVA and UVB rays. These will help to prevent crow’s feet around the eyes, not to mention damage to your retinas that can contribute to cataracts or vision loss. Wear ’em rain or shine, as rays can penetrate clouds. When you’re out during peak sunny hours, double up on protection with a hat.

Food

Reason #999 not to skip salmon: omega-3-rich foods fight inflammation and strengthen the skin’s barrier, locking moisture in (keeping skin plump). For your best shot at that J.Lo glow (she is forty-freakin’seven!), limit your lolly intake (try less than 25g of sugar a day) and booze (a drink a day or less) – they sap moisture, enhancing fine lines and wrinkles.

INNOCENT BLOOPERS CAN STALL OR EVEN SABOTAGE YOUR RESULTS. APOLOGIES FOR THE ALLITERATION, BUT WE’VE GOT THE SIMPLE FIXES TO GET YOU FITTER, FASTER.

Muscles can’t repair themselves and grow without proper rest. Overdoing it doesn’t just lead to shaky form (’sup, injuries!), it can leave you lethargic and irritable and can even get in the way of sleep (one theory: muscle soreness). Once a week – or more often if you’re feeling achy after a few hard workouts – do some easy incline walking (keep the treadmill incline below three per cent), gentle yoga or foam rolling to rev circulation and enhance the repair process.

Swap out single-muscle exercises (such as bicep curls or leg curls) for compound movements (such as push-ups, pull-ups, deadlifts or squats) that recruit multiple muscles and joints at once, doubling the effectiveness of your workout. You’ll burn more kJs, build more strength and get out of the gym faster – a triple win. And don’t be scared to try those badass moves at the squat rack – they won’t bulk you up. Women don’t make enough testosterone to look like the Hulk. First-timers: start at the rack with just the bar alone, then add weighted plates as you progress.

If you’re thinking about what’s for dinner during a plank hold (sushi again?) or killing time on the cross-trainer by texting a friend, plateaus – and injuries – can happen. When you’re distracted from how you’re moving your body as you work out, you can’t focus on keeping up your pace or maintaining the correct form. Instead, take a mental inventory of the various muscles you feel burning as you move through your sweat session, and set an intention or mantra that you can focus on (for instance, “stronger than you think you are” or “challenge equals change”) whenever your mind starts to wander.

Doing any type of strength training will help you burn fat, but to truly define your physique, you have to gradually put more stress on muscles by using heavier weights – what pros call ‘progressive muscle training’. Pick a full-body strength-training routine and do it three times a week for about six weeks. Ramp up the intensity every seven days with heavier weights (add a little at a time until those last reps are strenuous), or more reps (if eight feels easy, jump to 12). At the end of the six weeks (or when you crush that workout no probs), switch to a new program with different or more challenging exercises. Repeat.

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 1 5


USE

Full-fat Greek yoghurt Berries Nut butter Full-fat dairy has been linked to a lower risk of obesity, and Greek yoghurt will give you more protein and a creamier texture than milk. Delicious!

USE

EAT SMARTER WITH SIMPLE SWAPS – EVEN SUPERFOODS CAN USE A BOOST. THESE ADDITIONS AND SUBTRACTIONS CAN TRANSFORM E VERY DAY ME AL S INTO NUTRIENT POWERHOUSES. A S THE Y SAY, GO BIG OR GO HOME.

USE

Meat Store-bought dressing Processed cheese A tablespoon or two of real cheese makes a big impact on tastebuds and doesn’t have all the chemicals and additives of the processed stuff. Try feta or Parmesan, or – if you’re watching salt intake – pick a softer cheese; think mozzarella or ricotta.

LOSE

Wholemeal bread Processed meat Iceberg lettuce Deli meats are often loaded with sodium and nitrates (chemicals that have been linked to an increased cancer risk). Use lean protein left over from last night’s dinner, such as roast chicken or grass-fed steak, in your next sambo.

Bedroom boot camp Add some new year bang to your sex life with these strategies

1 16

Some protein powders contain additives. A healthy fat (eg, a tablespoon of natural nut butter) delivers hungerfighting protein and a milkshake-like consistency. Drink up

LOSE

Store-bought dressings, even the light varieties, are often filled with sugar and questionable colour additives. Stick with oil, vinegar, herbs and spices on your greens, or make your own dressing: mix ⅓ cup plain kefir, ⅓ avocado and 1 tsp mustard.

Sprouted bread Leftover meat Spinach The sprouting process breaks down enzyme inhibitors in grains, so your body can more easily absorb calcium, magnesium, iron, copper and zinc from these loaves. Sprouted breads also tend to have less sugar and more fibre than normal bread.

Low-fat milk Banana Protein powder

A medium banana contains 14g of sugar, so sweeten your smoothie with raspberries (which have a tiny 5g of sugar per cup) or strawberries (just 7g of sugar per cup).

Black beans Homemade dressing Real cheese Make it meatless Going vego even a few days a week can reduce your risk of chronic disease by filling up on fibre and protein-packed black beans. Yum!

LOSE

Kick shredded iceberg lettuce to the curb in favour of a dark, leafy green such as spinach, kale or a dark green salad mix to take in the highest number of disease-fighting antioxidants, plus essential vitamins, and minerals. Win!

Positive foreplay

It’s a thing! Broach the let’s-mix-things-up chat smartly. “Your partner will likely respond better if you say you want to be more explorative, rather than what’s not working,” suggests sexologist Juliet Allen.


health

WE KNOW IT’S CRINGEY DROPPING YOUR UNDIES AND ASKING AWKWARD SEX QUESTIONS, BUT DON’T CHICKEN OUT OF TAKING CARE OF YOUR BODY IN 2018. ASK YOUR DOC THESE QS; HERE’S A SNEAK PEEK AT WHAT SHE MIGHT TELL YOU.

Are there any major health side effects that could be linked to my birth control? Thirty per cent of pill users quit using it because of side effects such as nausea, breast tenderness and headaches, not to mention mood changes or drops in libido. Copper (ie, non-hormonal) IUD users frequently experience increased menstrual pain and bleeding during the first months of use. Finding the right contraceptive pill or device can take a little bit of trial and error, so don’t settle for an option that leaves you feeling meh. “We usually advise women to give it three months to see if side effects settle down naturally, unless they’re really bothering you. If they’re not settling, see your doctor,” suggests Dr Mary Stewart from Family Planning NSW. They can help you find a better fit. “There are lots of contraceptive options, so it’s important to get information on all of them and not just go for the one most commonly used.”

Is there a medical reason my libido has gone AWOL?

PHOTOGR APHY: STOCKSY; GET T Y IMAGES

Maybe, especially if there’s been a recent shift – if, say, you typically enjoy sex three times a week but haven’t felt like doing it in months, or getting it on sounds good in theory, but when the moment arises you’re just not aroused. “Libido is so multifactorial that it’s really important to take the time to do a full assessment of what’s happening in someone’s life as well as any medical problems,” says Stewart. Your doctor can help you identify libido-crushing down-there issues (eg, some STIs, fibroids) or medical conditions (diabetes, high blood pressure). If you’re physically ship-shape, she can refer you to a qualified therapist to help you spot and overcome relationship issues or stress, both of which can tank your sex drive.

Eye him up

Feeling out of sync? An exercise: sit and look into each other’s eyes for at least five minutes. What for? “Presence is the key to great sex,” says Allen. “Eye gazing is a simple yet powerful way to connect.”

Should I really take an antibiotic for my UTI? Antibiotic overuse is responsible for the emergence of drug-resistant “superbugs”, which is why most doctors will opt to test your urine before scribbling out a script. “If symptoms haven’t resolved with simple measures, then we’d usually recommend antibiotics, but we’d also send the test away to assess whether those were the appropriate antibiotics to use or not,” explains Stewart. If you need meds, it’s important to take them and follow the full course of treatment. Partially treated UTIs can lead to other serious medical issues such as a kidney infection, which in rare cases can be life threatening.

Do I need to take a genetic test before getting pregnant? That’s up to you. Carrier screening (through a blood or saliva test) can help predict your (or your partner’s) chances of passing on a genetic mutation and/or an inherited disorder such as Cystic Fibrosis, Fragile X Syndrome (a condition that causes learning and developmental issues) or Sickle Cell Disease. “If you’re concerned, then talk to a doctor about genetic counselling and potentially having tests done,” says Stewart.

What’s the best way to assess my breast cancer risk? Try Cancer Australia’s Calculate handy Your Risk online tool (breastcancerrisk. canceraustralia.gov.au), which works out risks based on factors such as your age and family history. Then discuss the results with your doc. The outcome, along with other risk influencers (ie, being overweight) can help you form a plan for when and how often to have mammograms. No matter what your risk level, always let your doc know if you notice any lumps, swelling, redness, nipple discharge or changes in breast size. WH

Fill your diary

Getting away for the weekend can be great. “Even try a Tantra workshop or retreat,” suggests Allen. “I also recommend weekly date nights where you can simply ‘be’ in each other’s company.”

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 1 7


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Food Hub

Hello Heal thy!

DUKKAHCRUSTED SALMON WITH ASIAN BRUSSELS SPROUT SALAD

Summertime and the living is easy – now so is your food, t hanks to celebrity PT James Duigan’s new book! 121


Acai bowl

SERVES 2

“Acai is one of the most nutritious fruits in the world. We blend ours with one of the Bodyism supplements to up the protein content in each bowl and to make it even more delicious. Our acai supplier, Rayder, is an activist who’s all about preventing deforestation in the Amazon. So, choose high-quality frozen acai and you’ll be helping the planet while looking after yourself. Don’t have any Bodyism supps handy? Easy! You can substitute them for a tablespoon of hemp seeds.”

◆ 100g frozen acai pulp ◆ ½ a frozen banana ◆ 1 scoop Bodyism Body Brilliance or Bodyism Protein Excellence ◆ 50ml almond milk ◆ 75g frozen mixed berries For the toppings: ◆ 2 tbs almond butter ◆ 2 tbs Simply Granola (see page 123) ◆ 2 tbs fresh berries ◆ Plus any other superfood you’d like: goji berries, hemp seeds, bee pollen, coconut flakes, chia seeds 1. Put the acai, banana, supplement, almond milk and frozen berries into a blender. Whiz it up until all the acai is mixed. Still got some unblended pieces? Add more almond milk to help thin things out. 2. Spoon into bowls. Add the toppings equally to each bowl. Start with the almond butter, then granola and finally sprinkle with the berries and any other superfood you’re keen to try!

1 22

Top tip

Texture is everything. Aim for an ice-cream consistency, not a smoothie – it’s an art!


Food Hub

Simply granola SERVES 6

“Granola is often the Mean Girls of breakfast: it’s basically pretending to be your friend but is actually making you fat. Store-bought granola is so often full of sugar in all its different forms – whether it’s dates or brown-rice syrup, it will be hidden in there. This granola is genuinely healthy and can be eaten regularly with love and joy.”

◆ 250g rolled oats ◆ 250g buckwheat flakes ◆ 50g buckwheat groats ◆ 30g pecans, chopped ◆ 30g cashews (or a nut of your choice), chopped ◆ 20g pumpkin seeds ◆ 15g sunflower seeds ◆ 2 tbs linseeds/flaxseeds ◆ 30g coconut flakes ◆ 4 tbs coconut oil ◆ 2 tbs ground cinnamon ◆ 3 tsp vanilla powder ◆ 1 tsp Himalayan pink salt 1. Preheat the oven to 190°C and line 2 trays with baking paper. 2. Put the oats, buckwheat flakes and groats, nuts, seeds and coconut into a big mixing bowl. Mix well. 3. In a saucepan, melt the coconut oil. Take the oil off the heat and add the cinnamon, vanilla and salt. Mix well. Pour the oil mixture into the mixing bowl and stir well. 4. Spread the mixture evenly on the baking trays. Using a spatula, push the mixture firmly onto the tray. Bake for about 20 mins in the preheated oven, using the spatula to gently turn the granola mixture over halfway through baking. 5. Leave to cool in the baking trays. Once at room temperature, pour the granola into an airtight container. Enjoy this with rice milk or coconut yoghurt for breakfast, or sprinkle over the Acai Bowl on page 122.

Top tip

Remember the granola will continue to cook once it’s out of the oven, so don’t let it burn! 123


Brunchy baked eggs SERVES 4

“This is the perfect dish for a weekend brunch – it tastes delicious and looks impressive. Bear in mind that it’s near impossible to get all the eggs baked to the same level – the ones in the middle will be runny while the ones at the edge will be crispier.”

◆ 280g fresh spinach ◆ 1 tbs olive oil or butter ◆ 1 small white onion, finely diced ◆ 2 garlic cloves, crushed ◆ 140g mushrooms, chopped ◆ 3 tbs light cream ◆ Pinch freshly grated nutmeg (note: a little goes a long way) ◆ ¼ tsp salt ◆ ¼ tsp ground black pepper ◆ 4 large organic free-range eggs ◆ 1 tbs grated parmesan or a sprinkling of feta (optional) 1. Preheat the oven to 180°C. Cook the spinach in a small pot of boiling water until just wilted. This should only take 2 mins. Drain the spinach and, once cool, squeeze the liquid out of it with your hands and roughly chop it up. 2. Heat the oil or butter over a medium heat in an ovenproof frypan and saute the onion for 3 mins, until softened. Add the garlic and cook for about 1 min. Add the mushrooms and stir, allowing the mixture to cook for another 3 mins. 124

3. Next, add in your chopped spinach, the cream, nutmeg, salt and pepper. Stir everything together and let the flavours distribute evenly while bringing to a simmer for 1–2 mins. 4. Take the pan off the heat and make 4 indentations in the mixture with the back of a big spoon. 5. Crack an egg into each dent, sprinkle lightly with salt and pepper and put the pan in the oven.

Leave it to cook for about 6 mins and check it. You want the whites to have set but the yolks to be runny. If the egg whites still appear raw, give it another 2 mins in the oven. 6. Take the dish out and sprinkle the cheese on top, if desired. Serve up immediately with buttered slices of your favourite toast, or enjoy on its own.


Dukkah-crusted salmon with Asian brussels sprout salad

Food Hub

SERVES 4

“This is an easy dinner, which you can get ready in [about] 30 minutes. Dukkah is such an easy rub to store and use when you need to make something delicious quickly. I even like it sprinkled over eggs or vegetables. Brussels sprouts were ruined when some stupid person told us to boil them. Please try roasting them before you say you ‘hate’ sprouts.”

◆ 2 tsp coconut oil ◆ 2 tbs tamari ◆ 1 tsp garlic powder ◆ 400g brussels sprouts, halved ◆ 2 tbs sesame oil ◆ 2 garlic cloves, thinly sliced ◆ ½ red chilli, deseeded and finely chopped ◆ 1 small red onion, chopped ◆ 2 bok choy ◆ 50g slivered almonds, toasted ◆ 4 x 150g organic salmon fillets ◆ Fresh coriander leaves, to serve For the dukkah: ◆ 3 tbs coriander seeds ◆ 2 tbs cumin seeds ◆ 40g sesame seeds ◆ 300g pistachios, toasted ◆ Salt and ground black pepper, to season

powder. Place the brussels sprouts in a baking tray and drizzle over the oil mixture. Cook in the preheated oven for 30 mins, until nicely roasted. Once they’re cooked, leave to cool. 4. Heat a lidded wok over medium-high, add the sesame oil and, once very hot, add garlic, chilli and red onion. Saute for 5 mins, until the onion is soft. Add the bok choy and cover the wok for 2 mins. Take off the heat. Add the brussels sprouts and the almonds. Mix together.

5. Heat the remaining coconut oil in a large frypan, then roll the salmon well in the dukkah mixture. Fry the salmon over a low heat for 3 mins each side, or until cooked to your liking (I prefer my fish still slightly raw in the centre). 6. Serve with brussels sprout salad and a sprinkling of fresh coriander on top.

1. Preheat your oven to 180°C. 2. To make the dukkah, dry fry the seeds in a small frypan over a low heat for 2 mins (until fragrant and toasted). Leave to cool, then place them in a food processor with the pistachios. Blend until the mixture is crumb-like. Season to taste and leave to one side. 3. Meanwhile, melt 1 tsp of the coconut oil and mix with the tamari and garlic

125


Hearty roasted carrots and avocado SERVES 4

“This dish is inspired by one from my favourite restaurant in New York, ABC Kitchen. It looks really fresh and bright. Enjoy it with grilled fish or meat and some brown rice. Try to use multicoloured carrots, if you can find them, but regular long carrots look lovely, too. I would advise covering your roasting trays in foil before putting the carrots on, to save on sticky scrubbing later (you’ll thank me).”

◆ 1 tsp cumin seeds, toasted (or just ground, if that’s all you have) ◆ 1 tsp coriander seeds, toasted (as above, ground is just as good) ◆ ¼ tsp sumac ◆ 1 tsp salt ◆ 2 tsp fresh thyme ◆ 4 garlic cloves, minced ◆ ¼ tsp chilli flakes ◆ ¼ tsp ground black pepper ◆ 1 tbs red wine vinegar ◆ 4 tbs olive oil ◆ 15 whole assorted carrots, scrubbed (there’s no need to peel them) ◆ 60ml water ◆ 1 large avocado, thinly sliced ◆ 2 tbs toasted pumpkin seeds or sesame seeds ◆ Handful of any kind of sprout or rocket ◆ 4 tbs Greek yoghurt (or more, to taste) For the dressing: ◆ 1 tbs olive oil ◆ 1 tbs freshly squeezed lemon juice ◆ 1 tbs freshly squeezed orange juice ◆ Pinch salt and ground black pepper 1. Before you start, preheat the oven to 200°C. 2. Make up your spice paste by grinding the cumin seeds, coriander seeds, sumac, salt and thyme with a mortar and pestle, or a small food processor. Skip this step if you’re using pre-ground spices. 3. Put the spice paste or the spices, salt and thyme in a bowl and add in the garlic, chilli, pepper, vinegar and olive oil; then whisk together. 4. Spread the carrots out in a roasting pan (use two, if the carrots are too cramped). Cover them with the whisked spice mix and use your hands to make sure it’s spread all over the carrots. 5. Add the water to the pan, pouring it around the sides of the carrots. Cover the pan tightly with foil and roast in the oven for 25 mins. 6. Take the roasting pan out of the oven. The water will have evaporated. Remove the foil and return the pan to the oven to roast for about 30 mins. The carrots should be brown, tender – not falling apart. 7. Meanwhile, make the dressing. Combine olive oil, lemon juice and orange juice with salt and pepper. When the carrots are cooked, pour the dressing over them, then scatter avocado, seeds and sprouts or rocket on top. Finish with a few dollops of yoghurt and enjoy.

1 26


Food Hub

Top tip

These koftas can be made in big batches and frozen. Just make sure you thoroughly defrost them before reheating.

Lamb koftas with tomato and onion salad SERVES 4

“Grass-fed lamb is packed with CLA (a naturally occurring fatty acid), which helps break down stored fats in the body. It can even help dial down inflammation in the gut. Wow!”

◆ 500g organic lamb mince ◆ 1 small onion, finely chopped ◆ 2 garlic cloves, crushed ◆ 1 fresh red chilli, deseeded and finely chopped ◆ 2cm piece fresh root ginger, peeled and grated ◆ Small handful fresh mint leaves, chopped ◆ Small handful coriander leaves, chopped ◆ ½ tbs ground cumin ◆ ½ tbs ground coriander ◆ 1 tbs tomato paste ◆ Large pinch

Himalayan pink salt ◆ 4 tsp coconut oil, melted ◆ Lemon wedges, to serve For the tomato and onion salad: ◆ 4 tomatoes, chopped ◆ 1 red onion, chopped ◆ 4 fresh mint sprigs, chopped ◆ 2 fresh coriander sprigs, chopped ◆ 1 tbs olive oil ◆ Salt and ground black pepper, to season

1. Mix together the lamb, onion, garlic, chilli, ginger, herbs, spices, tomato paste and salt in a bowl. Divide the mixture into 8 portions and roll each portion into a sausage shape. Thread each kofta onto a metal or bamboo skewer. Cover and keep in

the fridge until you’re ready to cook them. 2. To make the salad, mix the chopped tomatoes with the onion, mint, coriander and olive oil. Season with the salt and pepper to taste. 3. Heat a grill pan over

medium heat. Lightly brush the koftas with the melted coconut oil. Cook them for 3–4 mins on each side. Remove from the pan and serve with the tomato and onion salad and a wedge of lemon. 1 27


Food Hub

Persian love cake SERVES 6-8

“This delicious spiced dessert is the perfect celebration cake, dinnerparty dessert or scrumptious treat. The Middle Eastern spices give it a rich, complex flavour, which, combined with the gooey texture, creates an indulgent, satisfying cake. Serve this with a spoonful of Greek yoghurt – ideally to someone you love – as a whole lot of love goes into this cake.”

128

1. To start, preheat the oven to 180°C. 2. Grease the sides of an 18cm springform cake tin and then line the entire base with baking paper. 3. Add the ground almonds, sugar and salt to a bowl and mix thoroughly. Add the chilled butter and rub with your fingertips until the mixture resembles coarse breadcrumbs. 4. Spoon half the mixture into the prepared tin and press down firmly to cover the base evenly, as if you were making a cheesecake. 5. Add the egg, yoghurt and spices to the remaining mix and beat with a wooden spoon until smooth and creamy. Pour this mixture over the prepared base and sprinkle chopped

pistachios around the edge of the cake. 6. Bake until golden brown and just set, which should take around 30 mins. 7. Allow to cool completely in the tin on a wire rack, before removing from the tin and transferring to a serving plate. 8. Sprinkle with rose petals and serve with an extra dollop of Greek yoghurt on the side. WH

Love it? Grab James Duigan’s Blueprint for Health: The Bodyism 4 Pillars of Health by James Duigan, published by Pavilion Books, RRP $29.99.

PHOTOGR APHY: DAVID MUNNS

◆ 180g ground almonds ◆ 250g coconut palm sugar ◆ ½ tsp Himalayan pink salt ◆ 80g unsalted butter, chilled ◆ 1 organic freerange egg ◆ 125g organic Greek yoghurt, plus extra to serve ◆ ½ tsp ground cinnamon ◆ ½ tsp ground nutmeg ◆ ½ tsp ground cardamom ◆ 2 tbs shelled pistachios, roughly chopped ◆ 2 tbs edible rose petals, to garnish (not essential, but beautiful)


Eat clean for 2018 L i t e r a l l y ! O ve r h a u l y o u r n e w - y e a r d i e t with kick-arse recipes based on the C l e a n 1 5 ( a k a f o o d h e r o e s p r ove n t o h a ve t h e l o w e s t p e s t i c i d e r e s i d u e) . F a s t , f r e s h a n d p a c k e d w i t h f l a vo u r


Food Hub

EGGPLANT + PEAS + ASPARAGUS =

THAI VEGIE NOODLE STIR-FRY SERVES 4 ◆ 226g rice noodles ◆ 2 tsp canola oil ◆ 1 small eggplant, cut in half-moons ◆ ½ cup frozen sweet peas ◆ ½ cup asparagus, chopped ◆ 4 spring onions, chopped ◆ 113g smoked tofu, cubed ◆ ¼ cup Pad Thai sauce ◆ 1 red Thai chilli, sliced

1. Cook the rice noodles according to the package directions and drain. 2. In a large frypan over medium heat, warm the oil. Add the eggplant and cook, stirring, until tender, for 3 mins. Add the peas, asparagus and onions; cook 3 mins more. Add the cooked noodles, tofu and sauce to the pan and toss to combine. Top with the chilli. Per serving: 1381kJ, 3g fat (0.5g sat), 62g carbs (9g sugar), 5g fibre, 10g protein, 520mg sodium

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 3 1


Food Hub GRAPEFRUIT + ROCKMELON + HONEYDEW + CABBAGE =

FISH TACOS WITH FRUIT SALSA SERVES 4 ◆ 1 grapefruit, segmented and chopped, juice reserved ◆ ⅔ cup rockmelon, diced ◆ ⅔ cup honeydew, roughly diced ◆ 1 jalapeno, minced ◆ 2 tbs coriander

◆ 453g cod or other flaky white fish ◆ 1½ tsp canola oil ◆ 8 corn tortillas, warmed ◆ 1 cup red cabbage, shredded ◆ Lime wedges, for serving

1. Mix together the grapefruit, rockmelon, honeydew, jalapeno and coriander. Add grapefruit juice and season with salt to taste. 2. Brush the fish with oil and season with salt and pepper. Pan-fry or grill over medium-high heat for 4 mins. Flip and cook for about 2 mins more until flesh is opaque. Remove from heat, flake with fork and divide among tortillas. Top each with 2 tbs of the cabbage and ¼ cup of salsa. Serve with lime. Per serving (2 tacos): 1130kJ, 4g fat (0g sat), 36g carbs (9g sugar), 4g fibre, 23g protein, 351mg sodium

All washed up Fac t: Scrubbing produce, or even cooking it, won’t eliminate hidden nasties such as pesticide residues. Why? Plants absorb certain chemicals, and heat may render some harmless but intensify others. Research shows rinsing under a strong stream of cool water for at least 30 sec s is your best bet, so skip detergents and the exy specialty sprays! 1 32 women s h eal t h .co m .au JANUARY 2018


ONION + CORN + ASPARAGUS + CABBAGE + AVOCADO =

SUMMER STEAK SALAD SERVES 4 ◆ ½ cup distilled white vinegar ◆ 1 tsp sugar ◆ ¾ tsp sea salt, plus more to taste ◆ ½ small red onion, thinly sliced ◆ 340g skirt steak, trimmed ◆ 2 ears corn ◆ 1 bunch asparagus, trimmed ◆ 1½ tsp low-sodium taco seasoning ◆ ¼ cup extra virgin olive oil ◆ 4 cups red cabbage, shredded ◆ 1 avocado, sliced ◆ ¼ cup crumbled feta cheese

1. In a small bowl, stir together the vinegar, sugar and ½ tsp salt until the sugar dissolves. Add the onion and let it sit for 20 mins. 2. Heat a grill to medium-high. Season the steak with salt and grill, with corn and asparagus, for about 8 mins total for medium. 3. In another bowl, whisk the taco seasoning with ¼ cup of the onion-vinegar liquid and olive oil. Reserve half; toss the rest with the cabbage. 4. Slice cool corn kernels off the cobs in planks. On a serving platter, arrange the corn, cabbage, asparagus, avocado, cheese and sliced steak. Drain pickled onions and place on top of the steak. Drizzle with remaining dressing and serve. Per serving: 1757kJ, 29g fat (6g sat), 21g carbs (7g sugar), 7g fibre, 25g protein, 586mg sodium

133


Food Hub

PAPAYA + PINEAPPLE + HONEYDEW + MANGO + KIWI =

TROPICAL SMOOTHIE BOWL MAKES 2 SERVINGS ◆ 1 small papaya, halved and seeded ◆ ¾ cup pineapple, chopped ◆ ½ cup honeydew, chopped ◆ ½ cup mango, chopped

◆ ¼ cup Greek yoghurt ◆ 1 kiwifruit, peeled and sliced ◆ 2 tsp chia seeds ◆ 2 tsp sliced almonds ◆ Fresh mint, for garnish

1. Scoop a ¼ cup of flesh from each papaya half and combine it in a blender with ½ cup pineapple, half the honeydew and mango, the yoghurt and 2 ice cubes. Blend until smooth and pour into the halves. 2. Top each bowl with the kiwifruit and remaining fruit, along with chia, almonds and mint. Enjoy! WH Per serving: 628kJ, 2.5g fat (0g sat), 30g carbs (22g sugar), 5g fibre, 5g protein, 23mg sodium

PINEAPPLE + PEAS + CAULIFLOWER =

HAWAIIAN CAULIFLOWER FRIED RICE SERVES 4 ◆ 2 tbs olive oil ◆ 1 red capsicum, finely chopped ◆ 2 spring onions, thinly sliced, whites and greens kept separate ◆ 1 cup Christmas ham or pancetta,

diced ◆ 1 cup pineapple, diced ◆ ½ cup frozen sweet peas ◆ 4 cups cauliflower rice ◆ ¼ cup low-sodium teriyaki sauce

1. Heat the oil in a large frypan over medium heat. Add the capsicum and onion whites and cook, stirring, until tender and translucent, for 3 mins. 2. Add the ham, pineapple and peas and cook for 5 mins. Stir in the cauliflower rice and the sauce and cook for 3 mins more. Serve with the onion greens.

meet the CLEAN 15

D i a l u p y o u r p l a t e w i t h p r o d u c e t h a t ’ s t a s t y, h e a l t h y a n d low on the nasties . Add these to your shopping list, stat! 1. Grapefruit 2. Pineapple 3. Onion 4. Sweet peas 5. Cauliflower

134 women s h eal t h .co m .au JANUARY 2018

6. Corn 7. K i w i f r u i t 8 . Avo c a d o 9. Mango 10. Eggplant

11. Papaya 12. Cabbage 13. Asparagus 14. Rockmelon 15. Honeydew

RECIPES: RODALE TEST KITCHEN. PHOTOGR APHY: CHRISTOPHER TESTANI

Per serving: 837kJ, 9g fat (1.5g sat), 18g carbs (11g sugar), 4g fibre, 13g protein, 910mg sodium


Help us help women The Priceline Sisterhood Foundation is dedicated to raising funds for the charities that directly support some of the biggest health concerns facing Australian women and their families.

To find out more about our charity partners & how you can help, visit priceline.com.au/sisterhood

Charity partners

Priceline Sisterhood Foundation Limited (as Trustee for the Priceline Sisterhood Foundation ABN 35 854 830 577).


+ 1 x 400g can chickpeas, drained

+ 250g cooked beetroot

YOUR NEW HUMMUS Tu r n a h u m b l e c a n of chickpeas into a healthy dip, stat! These s p i c y, c r e a m y, s m o k y faves deliver a hit of p r o t e i n a n d f i b r e . Yu m !

1 36

+ Sea salt, to taste

+

+

Juice of half a lemon (or less if using pickled beetroot for its tartness)

+

2 cloves garlic, crushed

+ 2 tbs tahini

=

2 tsp ground cumin

Bright beet 1. Place all the ingredients in a blender or food processor and pulse to combine. Add crackers or vegie sticks and dig in!


Food Hub + 2 whole cloves garlic

1 large red capsicum, diced and roasted

+

+ 1 tbs extra virgin olive oil, plus 3 tbs extra

Pinch salt and pepper

+

+

Juice of one lemon

1 x 400g can chickpeas, drained

+

+

+

+

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Pinch smoked paprika

½ ripe avocado

1 x 400g can chickpeas, drained

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Pinch chilli flakes

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1 jalapeno

2 tbs lime juice

2 tsp cumin

2 tbs tahini

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Roasted red capsicum

PHOTOGR APHY: JAMES GAR AGHT Y; GET T Y IMAGES

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1. To start, preheat the oven to 200°C. 2. Place garlic cloves – and, if starting with raw capsicum, red capsicum – on an oven tray with 1 tbs olive oil and season with salt and pepper. Roast until they’re slightly charred and soft. Then set aside to cool. 3. Squeeze the soft garlic out of the skin and place all of the ingredients in a food processor (or in a bowl, using a handheld blender) and blitz until a smooth, thick consistency is reached. Add a little extra olive oil if necessary.

¼ cup coriander

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Salt and freshly ground black pepper

Guaca-hummus 1. Simply place all the ingredients in a blender or food processor and pulse to thoroughly combine. Then dip away.

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+ 1 clove garlic

1 x 400g can chickpeas, drained

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Squeeze of lemon

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1 handful parsley

Extra virgin olive oil

1 tsp turmeric

1 tbs tahini

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Pinch salt and pepper

Herb and turmeric twist 1. This one again: place all ingredients in a blender or food processor and pulse to combine. Easy! WH

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 37


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Food Hub

CORN, PUMPKIN AND CHORIZO MUFFIN

CORN AND ZUCCHINI FRITTERS WITH POACHED EGG

SUPER CORN SHOT WITH PAPRIKA

CHICKEN, CORN, TOMATO AND RED ONION TART

CORN

Cob a load of these four recipes for a golden hit of nutritional goodness

JA N UA RY 201 8 wom enshe a l t h.co m.a u 1 39


Food Hub SERVES 3

KJ 1993

◆ 200g frozen corn, thawed and lightly boiled ◆ 3 onions, sliced and caramelised ◆ Handful chives and parsley, chopped ◆ 120g gluten-free flour ◆ 1 tsp psyllium husk powder ◆ 1½ tbs baking powder ◆ 5 eggs ◆ 150ml coconut drinking milk ◆ 2 zucchini ◆ 1 tsp coconut oil 1. Blitz half the corn in a food processor. Mix in the rest, plus the onion and herbs. Season. 2. Sieve flour and powders into a bowl. Combine 2 egg yolks, coconut milk and 150ml

SAT FAT 5.4G

SUGAR 16.1G

water. Beat into flour; blend. 3. Whisk 2 egg whites until stiff and fold into the batter. Let thicken – you want the consistency of softly whipped cream. Fold into corn mix. 4. Spiralise zucchini. Melt oil in a frypan, then pour out. Put a metal egg ring in pan and add a layer of zucchini. Cover, cook for 2 mins, add some batter and cook for 2 mins. 5. Remove ring with tongs. Cook for 2 mins on each side. Set aside and make 5 more. 6. Top 2 fritters per person with a poached egg and serve with a side salad.

CHICKEN, CORN, TOMATO AND RED ONION TART SERVES 6

KJ 1821

◆ 215g gluten-free flour ◆ 10g flaxseed meal ◆ 140g butter, chopped ◆ 6 tomatoes, quartered ◆ 4 garlic cloves ◆ 2 red onions, sliced and caramelised in 1 tsp coconut oil ◆ 200g roast chicken ◆ 2 cobs corn, kernels cut off and steamed 1. In a processor, blitz flour, flaxseed meal and butter with seasoning. Add 6 tbs iced water; whizz to a soft dough. 2. Turn out onto a floured surface and bring together with your fingertips. Wrap in

SAT FAT 13.8G

SUGAR 6.4G

plastic wrap; chill for 30 mins. 3. Bake tomatoes and garlic at 170°C for 20 mins. Reduce the heat to 150°C and bake for an additional 40 mins. 4. Roll out pastry; cut into 6 rounds ½-cm thick. Place in 6 mini tart tins; chill for 30 mins. 5. Blind-bake tarts (using baking beans) for 8 mins at 200°C. Remove the baking beans, then bake for 8 mins or until cooked through. 6. Top tarts with fillings and bake at 180°C for 10 mins. Serve with sweet potato fries and a green salad. Nailed it.

CORN, PUMPKIN AND CHORIZO MUFFIN SERVES 4

KJ 1356

◆ ½ medium butternut pumpkin, peeled and cubed ◆ 1 tsp coconut oil, plus extra for greasing ◆ 6 eggs, plus 2 yolks ◆ 150g fresh corn ◆ 50g chorizo, sliced 1. Place pumpkin in a roasting tin, drizzle with coconut oil and roast for 30 mins at 170°C, turning occasionally. Set aside. 2. Lightly whisk the eggs and extra yolks in a bowl. Strain into a jug for a smoother finish, then season to taste. 3. Mix together the corn, pumpkin and sliced chorizo.

SERVES 1

KJ 523

◆ ½ cob corn, with the husk removed and all the kernels sliced off ◆ 1.5cm piece fresh ginger ◆ 1 apple ◆ 1 stick celery ◆ 4 ice cubes ◆ Pinch paprika 1. Pass the corn, ginger, apple, celery and ice cubes through a juicer. Strain if you prefer it a little smoother. 2. Finish with a pinch of paprika and drink – by downing in one. WH

Fresh , tinned or frozen – take your pick , then reap the benefit s Heat things up. Cornell researchers found that cooking on the cob boosts antioxidant levels by up to 53 per cent and releases cancer-fighting ferulic acid. Double win!

1 40 womens h eal t h .co m .au JANUARY 2018

SUGAR 9G

Grease and line a muffin tray, then divide the vegie mixture evenly between 4 of the muffin holes. 4. Pour in the egg mixture over the top, then bake in the oven for 15–20 mins, until each muffin has puffed up and looks golden. 5. Remove the muffins from the oven and leave to cool slightly before turning them out from the tray. Serve these babies warm with a scattering of fresh chives, a dollop of salsa and a side salad. This is total breakfast satisfaction.

SUPER CORN SHOT WITH PAPRIKA

Bit corny World looking a little blurry? Corn contains zeaxanthin and lutein, plant pigments that experts at the Macular Disease Foundation say protect your eye health.

SAT FAT 6.9G

Corn is rich in betacryptoxanthin. Reason that rocks? According to the US Journal of Clinical Nutrition, it helps protect against oxidative damage that causes inflammation.

SAT FAT 0G

SUGAR 20G

WORDS: EMMA PRITCHARD & L ATOYA GAYLE. PHOTOGR APHY: PAVEL DORNAK AT HEARST STUDIOS; GET T Y IMAGES

CORN AND ZUCCHINI FRITTERS WITH POACHED EGG


Want more?

For more spring inspiration head to foodiful.com.au

Barbecued salmon with Moroccan salad

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fitfluential

As CEO and creative director of online store The Daily Edited, Alyce Tran is pretty much the reason why we now want all our accessories to be monogrammed. The clever cookie co-founded TDE with friend Tania Liu when they were working as lawyers. Here, she gets real about success, instinct and the power of baby steps to ace it in business. Real creativity can spring from anywhere, at any possible time

Our kinda girl...

Alyce Tran

Launching a biz is about gut feel

“Don’t second-guess yourself and just give things a try. You don’t need to take a huge leap of faith and quit your job – you can run an online business on the side of your career, like we did. You can take small steps to get any concept or idea out there. Wind the clock back 20 years and that wouldn’t have been possible. If you had wanted to start a bag brand [back then] you probably would have needed to quit your job, because there was no way to [easily] communicate with manufacturers or express your brand in three clicks. I think people should really take advantage of that now.”

There’s always room to grow

By Alex Davies

“I don’t think I’ll ever feel ‘successful’. Our business is three years old and there are still a lot of growing pains – it’s not this perfectly oiled machine. We’ve just started expanding into the US and Asia. Something I find when I travel to the US is that I’m very much put in my place! We’ve built a significant business here in Australia, but what does that mean globally? Nothing. I’m really proud of what we’re building, but it’s not built yet ... there’s a lot more to do.”

MONO HAUL

1 46 womens h eal t h .co m .au JANUARY 2018

“We live in this really exciting new world where imagery is presented everywhere. I’m constantly taking screenshots of things, ripping pages out of magazines, or seeing a poster and taking a photo of it. At TDE, I’m across everything commercially as well as creatively. You need those two things to sit together for success – there’s no point sitting inside a box and coming up with all of these ideas that are completely disconnected from what the consumer wants.”

Go either pretty or practical when you’re gift shopping

“It depends who the person is, but I either like to give something completely useless, where they’re like, ‘This is amazing, but I would never buy this random intricately decorated teacup set for myself’, or something really practical. I think our products can hit both marks. We just took delivery of a new collection of bright, bold, fantastic bags. They’re really pretty, but if I received one that wasn’t quite my colour, it would look absolutely incredible on a shelf.” WH


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