Issuu on Google+

COOLEST SUMMER FITNESS TRENDS

2017 Total

Life Reset BURN FAT FAST

& FEEL AMAZING GET THE SLEEP YOU REALLY NEED MORE MONEY LESS STRESS MAKE SEX MORE FUN

Jess t r a H ! e r o M & n io t a it d e M , On SoulC yc le

YOUR FITTEST BODY EVER Smash Your Goals Fast

No Gym Required!

BANISH YOUR BUSY ADDICTION FOR GOOD

Eat Clean Look Lean 15 Must-Cook Summer Recipes


Cara Delevingne, Activist, actress & fashion model


THE ONLY WAY TO BE YOU IS TO DO YOU


69

GET THAT POSTGYM SKIN GLOW

FEBRUARY 2017

ON THE COVER

125

COOLEST SUMMER FITNESS TRENDS

WH FOOD PREP SCHOOL IS IN SESSION

92

DISCUSS

17 The latest news on fitness, weight

loss, nutrition, health and beauty

BEST BODY

28 Trends with benefits

The next big things in fitness, food and wellness for 2017

34 You can do this: tennis

Inspired by the Australian Open? Hit the court for a game, set and match

38 The flow-on effect

Experts explain how and why those period symptoms happen

42 Vegas! How to do it

hangover-free and healthy

Forget the booze and bright lights – WH Ed Felicity gets fit in Sin City

44 Ticked off

How to protect yourself from tick bites

LIFE ETC

49 This is your year!

FEATURES

80 Your hottest New Year body

Whether you’re on hols or at home, we have a (gym-free!) workout for you

86 This year... it’s time to stop your busy addiction!

2017 Total

Life Reset BURN FAT FAST

& FEEL AMAZING GET THE SLEEP YOU REALLY NEED MORE MONEY LESS STRESS MAKE SEX MORE FUN

100 Jess

Hart

YOUR FITTEST BODY EVER

80

Smash Your Goals Fast

No Gym Required!

BANISH YOUR BUSY ADDICTION FOR GOOD

Eat Clean Look Lean 15 Must-Cook

86 126

Summer Recipes

n & More! On SoulC ycle, Meditatio

Are you heading for burnout? It’s time to schedule in some downtime

92 Your handbook for an ace 2017 Rev up every aspect of your life this year with our master guide

100 Hart to Hart

Meet Jessica Hart, the down-to-earth star we can’t get enough of

104 After the fall

Post-traumatic stress: the risks, signs and how to manage and minimise them

110 Let’s go surfing

One WH staffer learns to surf, and we chat to pro-surfer Sally Fitzgibbons

114 Surf athletic

You’ve been for a paddle and stocked up on gear, now get the right suit

Prepare for a super healthy 2017 You’ve unpacked the suitcase and are back in the office. Here’s how to deal

56 Sorry (not sorry)

FOOD HUB 125 Ready, prep, go!

Why apologising isn’t always the answer

Join the WH food prep masterclass and upgrade your 2017 repertoire

60 Boys on the side

136 Slimming lessons

65 Hot wheels

140 10 grain bowls

BEAUTY BRIEF

REGULARS

Do you have a back-up boyfriend? The ultimate summer body – for your car

69 Your fittest face

Embrace the post-gym glow

76 Beauty SOS

Got a beauty emergency? We can fix it

78 Aced it!

The new nail colours to rock right now

6 women s h ea l t h .co m .au F EBRUARY 2017

The secret formula for fighting fat Take your game to the next level

8 Ed’s note

12 Ask us anything

10 The WH team

66 Subscribe to WH

143 The winners’ list 146 Build a better...

PHOTOGR APHY: MAT T R AINE Y/RODALE IMAGES; MICHAEL HART; STEVEN CHEE. ST YLING: TALIA KERSH; ED URRUTIA

52 Smash your first day back!


feb

2017

146

GUT TER CREDIT

UPGRADE YOUR WORK SPACE IN STYLE

114

SPORTS LUXE SURF GEAR? YES PLEASE... 7


A SA D … E Y B D O GO

ED’S NOTE WHAT’S ON MY MIND

It’s a sad fa rew for me, bu ell very proud t I’m of th WH team, an e the great w d or will continue k ...

This was theWH fresh-faced we team when ly started near o in a decade ag 07. November 20

Whew! That’s the sound of me exhaling as we send this issue to the printer. Yep, after 92 issues, I’m signing off as editor. But first, I want to share with you my five top learnings from the past nine years while editing Women’s Health. Here goes...

Find Your Tribe

That’s you people! Six years ago, a twentysomething reader told me how WH helped her drop 50kg. She was too embarrassed to go to a gym or share her struggle with friends so, for two years, she dogeared recipe pages and walked laps of an oval. Impressive! She later emailed to say she’d hit her goal weight of 60kg and set foot in a gym – thanking me for leading the WH tribe. Like her, you can enrich your life by finding a group who shares commonalities and inspires you to be your very best.

2

You’re Only As Good As Your Team It would be impossible to bring you this mag without the amazing support network I have. Many of us have worked here since we launched in 2007. You know the saying: to be a success, surround yourself with good – and positive – people, and my team is testament to that. Thank you, Team WH!

8 women s h ea l t h .co m .au F EBRUARY 2017

3

The Key To Good Health Is…

After years of reading research, interviews, stories, studies, surveys, tweets, Facebook posts, etc, the secret – in three words – to lasting health and wellness is this: food, exercise and sleep! It’s really that simple. Seriously, if all these are ticking along nicely then life is much sweeter.

4

Support Women In Sport!

Regular readers know we’re huge supporters of female athletes and, when my brainchild the I Support Women In Sport campaign was launched in 2011, I underestimated its impact. My proudest moment was being invited to Parliament House a year after launch to present it to the then PM, Julia Gillard, who gave us funding that has continued since. So, take time to watch women’s sport and join our crusade.

5

Say Yes To New Adventures This has been a life mantra of mine for years – give opportunities a chance. Try something new. Live life with more enthusiasm. Push your limits. So, I’m saying yes to a new career adventure and a sad goodbye to you. But most importantly, a big thank you!

Felicity Harley Editor

Follow me @felicityharley

PHOTOGR APHY: BR ADLE Y PATRICK

1


THE TEAM WE MAKE IT HAPPEN

COOLEST SUMMER FITNESS TRENDS

2017 Total

Life Reset BURN FAT FAST

& FEEL AMAZING GET THE SLEEP YOU REALLY NEED MORE MONEY LESS STRESS MAKE SEX MORE FUN

Jess Hart & More! On SoulC ycle, Meditation

Felicity Harley Editor Rachelle Mackintosh Associate Editor Adam Williams Creative Director Lisa Balemi-Hughes Art Director Alice Ellis Features Editor Anthea England Features Writer Tara Ali Contributing Features Writer Charlotte Dalziel Digital Content Producer Ashleigh Austen Beauty Editor Talia Kersh Style Editor

Cara Delevingne, Activist, actress & fashion model

Hannah Hempenstall Head of Sub-Editing – Health Greer Boulting Chief Sub-Editor Kate Fraser Head of Pictures – Fashion & Health Sascha Christopherson Group Picture Editor Natalie Talevski Editorial Coordinator (02) 9394 2247

DO YOU

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 Marketing Executive – Health Roula Yiallouros Business Analyst – Health Pre-Media Solutions Digital Imaging John Virm Production Controller Alahna Fry Production Coordinator Ruth Biehler Advertising Studio Manager Ganiellie Valencia Circulation Manager

Women’s Health is published by

PUMA LOOSE TEE RRP: $50

PUMA MESH SHORT RRP: $45

Gereurd Roberts Chief Executive Officer Jackie Frank General Manager – Fashion, Beauty and Health Prue Cox Commercial Director Dean Porter Operations Director Mychelle Vanderburg Retail Sales & Group Marketing Director Simone Dalla Riva Vic & WA Advertising 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

YOUR FITTEST BODY EVER Smash Your Goals Fast

No Gym Required!

BANISH YOUR BUSY ADDICTION FOR GOOD

Eat Clean Look Lean 15 Must-Cook Summer Recipes

ON THE COVER

Cover star Jess Hart Photography Simon Upton Hair Sophie Roberts Make-up Sarah Tammer Jessica wears Seafolly bikini; Samantha Wills bracelet. Earrings Jess’s own

Robert Novick Senior Vice President, International Business Development and Partnerships Kevin LaBonge Executive Director, Business Development and Global Licensing Angela Kim Director, Business Development and Global Licensing Tara Swansen Director, Global Marketing Michele Mausser International Finance Manager Shoi Graves Administrative Assistant John Ville Editorial Director, Rodale International/ Director of Content, Rights & Photo Operations Laura Ongaro Editorial Director, Men’s Health and Women’s Health Veronika Taylor Deputy Editorial Director, Bicycling, Prevention, Runner’s World and International Branded Books Karl Rozemeyer Senior Content Manager Samantha Quisgard Associate Editor, Digital Intelligence and Strategy Denise Weaver Production Assistant Natanya Spies International Editorial and Content Coordinator

GLOBAL EDITIONS/ EDITORS-IN-CHIEF BRAZIL Camila Borowsky CHILE Francisca Bertran CHINA Vivi Hu GERMANY Angela Meier-Jakobsen GREECE Angeliki Gourni INDIA Sanghamitra Chakraborty INDONESIA Pangesti (Chichi) Atmadibrata Bernardus LATIN AMERICA (Colombia, Costa Rica, Dominican Republic, El Salvador, Guatemala, Honduras, Mexico, Nicaragua, Panama, Peru, Puerto Rico, Venezuela) Lorena Pontones MALAYSIA Sueann Chong MIDDLE EAST Yi-Hwa Hanna NETHERLANDS Milou Turpijn POLAND Aneta Martynów PORTUGAL Cristina Mitre Aranda RUSSIA Maria Troitskaya SOUTH AFRICA Danielle Weakley SPAIN Cristina Mitre Aranda SWEDEN Marie Kjellnäs THAILAND Nitra Kitiyakara TURKEY Sibel Yeşilçay UK Katie Mulloy USA Amy Keller Laird

Published by Pacific Magazines Pty Ltd (ACN 097 410 896) of Media City, 8 Central Avenue, Eveleigh, NSW 2015. All content © 2016 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. Printed by Hannanprint NSW, 2-8 Priddle Street, Warwick Farm, NSW 2170. 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.


GET SOCIAL

WHO AND WHAT’S INSPIRING US ONLINE

#WHHottestTrainers You seemed to LIKE our hottest trainers – quite a bit.

I was asked to track down seven of the hottest trainers in the nation to interview for this month’s issue of @womens healthaus! Pleasure to work with you! @antheaemma

Jumping into this week with something a little bit exciting :) Tune in to @sunriseon7 at 7.50am tomorrow to see me and the boys shooting live. @thestyledogg @iamkhanporter you look pretty good on my coffee table! You’re welcome to stay. @marina_paul

#stronghealthyyou You loved our #stronghealthyyou campaign, sharing things that made you feel your healthiest! Here’s what some of you got up to…

INSTA STAR WE LOVE

WORDS: ALICE ELLIS

WHO Abbey Holmes, 25, @abbeycholmes

Maybe the journey isn’t so much about becoming anything. Maybe it’s about un-becoming everything that isn’t really you so you can be who you were meant to be in the first place... @evergreenandlean

L A U G H T E R. It’s the best medicine. And the second best? Exercise! Happy Monday. @skactive

Island life... fruit salad and #pancakes #kohtao #thailand @sophieluxe

I squeezed in a quick training before going out tonight. I think I’m becoming one of those people, lol. @jhojhobinx

FACEBOOK facebook.com/womenshealthau

AFL Women’s player, Adelaide Crows; founder of Esnetica activewear Holmes, who is one of the players in the inaugural AFL Women’s comp this year, has an Insta feed that epitomises the fun of AFLW. She’s just as comfy dressed up with the girls at the races as she is in a jersey at training or in her activewear range (esnetica.com). As if she’s not busy enough, she’s a media presenter and VFL boundary rider. We can’t wait to see what she does on the field. Get to a free match or tune in on Channel 7, FOX FOOTY, the AFL Live Official App and AFL.com.au.

INSTAGRAM @womenshealthaus

TWITTER @womenshealthaus

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 1 1


ASK US ANYTHING

THE SOAPBOX

SERIOUSLY, ANYTHING AT ALL...

WHAT DO GUYS TALK ABOUT IN THE LOCKER ROOM?

Is vaping bad for your health?

EVERY WEEK A NEW EXPERT THROWS IN THEIR TWO CENTS ON E-CIGARETTES – OPINIONS SWINGING BETWEEN LEGIT LIFESAVER TO BAD HEALTH MOVE. NOW A STUDY BY THE UNIVERSITY OF ATHENS STATES THEY’RE AS BAD FOR YOUR HEART AS SMOKING. CONFUSED? WE PUT IT TO WH GP DR GINNI MANSBERG.

“The bottom line is: WE DON’T KNOW. A few studies support the idea that the chemicals in e-cig fluids are less carcinogenic than those in tobacco. Not only that, but the act of vaping might help ameliorate the withdrawal from the action of smoking. There is a little bit of evidence, too, that e-cigarettes might help people quit smoking, but the data is inconclusive. The Cancer Council and Heart Foundation in Australia are pretty worried about vaping, as is our National Health and Medical Research Council, and the National Institutes of Health in the US. Here’s why: 1 E-cigarettes are not regulated and so we don’t know what

1 2 women s h ea l t h .co m .au FE BRUARY 2017

additional ingredients are in the fluid that’s smoked, and whether or not they’re safe. Studies have found some e-cigarette fluids contain propylene glycol, glycerol and ethylene glycol, which can cause cancer when vaporised. 2 There are no long-term studies to prove e-cigarettes are safer than cigarettes. 3 Studies of vaping to quit smoking aren’t conclusive. 4 Their flavoured liquids are promoted to young people. Where does that leave you? Chat to your GP to work out if they’re a good idea for you.”

● Katherine, via email

ANSWER I’m reluctant to share this intel. Not because it’s breaking top-secret bro-code, but because the reality is so pitifully dull. The perceived notion is that we sit around in our towels, high-fiving each other over tales of sexual conquests exaggerated to the point of magical realism. The truth is that we talk about sport, our injuries, work and weekends. Otherwise, we’re probably bitching about a fellow gym user who is too comfortable with his own nudity and indulges in overly thorough drying routines. Frankly, you’re not missing out on much. LUKE BENEDICTUS


BUDDY UP FOR A WORKOUT

Do the health benefits of sex come from orgasm or other aspects of sex too? â—? Carlie, via Facebook

ANSWER Lowered blood pressure and risk of heart attacks, improved sleep, a boosted immune system and ability to cope with stress are all fabulous side effects of sex. While an orgasm is associated with the release of powerful hormones, including oxytocin, the overall health benefits aren’t limited to a climax. Sex can give the body a good muscular workout, and even simple touching and hugging can reduce blood pressure, relieve stress and boost your self-esteem. DEBORAH BATESON 13


ASK US ANYTHING

DIETITIAN

TARA DIVERSI

INTEGRATIVE MEDICINE

DR KAREN COATES

OUR FEATURED EXPERTS THIS MONTH ARE...

1

BY WH WEIGHT LOSS EXPERT TARA DIVERSI

2

Konjac noodles

… SUCH AS MIRACLE NOODLES OR SLENDIER. THIS HIGH-FIBRE ROOT VEGETABLE IS MADE INTO A RANGE OF NOODLES OR RICE AND IS A GOOD ADDITION TO A LOW-KJ, LOW-CARB MEAL.

Broth Vegetable soups made with broth, your favourite vegies and herbs and spices. All the nutrition, with a little added flavour.

3 BERRIES AND

PASSIONFRUIT LOW-KJ, LOW-CARB FRUITS YOU CAN FREEZE OR USE AS SNACKS.

14

MY FRIEND IS A SCARY DRIVER. HOW DO I BRING THIS UP WITHOUT HURTING HER FEELINGS? ● Denise, via Facebook

ANSWER Real talk. If she’s that crap she’s putting you both at risk of a lot worse than ‘hurt feelings’. If you’re worried about confronting her, gather a few mates and go on a defensive driving course – an intervention disguised as a girls’ day out. Bonus: a pro driving instructor will be the shouty bad guy and put her on the road to redemption. JUDGEY JUDY

ARE ‘NATURAL’ TOOTHPASTES BAD NEWS FOR MY TEETH? ● Penny, via email

ANSWER Healthy teeth and gums are more about good oral hygiene habits than the brand of toothpaste. Avoiding the toxic ingredients found in some commercial toothpaste is as important as rejecting sugar fillers found in some ‘natural’ brands. Scrutinise the list of ingredients on any toothpaste before you buy, but brushing and flossing twice daily, and making healthy food choices, are the best steps for good teeth. DR KAREN COATES

*EXPERTS AREN’T ABLE TO ANSWER QUESTIONS PERSONALLY. NOT ALL QUESTIONS WILL BE SELEC TED FOR PRINT. ANSWERS ARE GENER AL IN NATURE AND ARE NOT A SUBSTITUTE FOR MEDICAL ADVICE. CONSULT YOUR GP OR HEALTH PROFESSIONAL IF YOU HAVE ANY SPECIFIC CONCERNS

THREE WEIGHTLOSS FOODS ... that aren’t salad

Asking for a friend…


YOGA EXPERT

SEXUAL HEALTH

CLAIRE NETTLEY

FITNESS

MEN’S HEALTH EDITOR

BROOKE BEVAN

LUKE BENEDICTUS

DR DEBORAH BATESON

OUR EXPERTS

HEALTH

DR GINNI MANSBERG T: @DR_GINNI Sunrise’s resident GP has a busy practice and has written four health books. INTEGRATIVE MEDICINE

SEXUAL HEALTH

DR DEBORAH BATESON T: @DRDEBBATESON This reproductive health expert has 15+ years of family planning experience.

FITNESS

NUTRITION

EXERCISE REHABILITATION

FOOD

AMANDA BISK IG: @AMANDABISK The former Australian pole vaulter is an elite athletics coach, exercise physiologist and yoga instructor. STRENGTH & CONDITIONING

COMPILED BY TAR A ALI. PHOTOGR APHY: GET T Y IMAGES

KRISTEN BECK IG: @KRISTENBECK NUTRITION The nutritionist is the director of Beck Health & Nutrition.

BRIDGET DAVIS T: @BRIDGET_COOKS She has 20 years of commercial kitchen experience, but we know her best as The Internet Chef. WEIGHT LOSS

TARA DIVERSI T: @TARADIVERSI Our dietitian is an Assistant Professor at Bond University.

CAMERON BYRNES IG: @CAMERON BYRNESPT This celebrity trainer is one of Australia’s leading PTs.

MONEY

YOGA

CLAIRE NETTLEY T: @CLAIRENETTLEY Our yoga teacher is the president of Yoga Australia.

SARAH RIEGELHUTH T: @SARAHRIEGELHUTH This financial expert is co-founder of the advisory firm Wealth Enhancers. BEAUTY

PSYCHOLOGY

DR PAULA WATKINS IG: @DOCTOR.PAULA The clinical psychologist and mindfulness expert also holds meditation workshops. EMOTIONS

ANSWER Swimming is amazing for fitness. The water resistance means you work five times harder than running outdoors. For best results, stick to freestyle (use other strokes as a warm-up). Use the pool clock to gauge your times swimming 200m, 100m, 50m and 25m, then do some pace work. If your 200m time is three minutes, aim for 2 x 200m in 4:00, 2 x in 3:50, 2 x in 3:40, 2 x in 3:30, 2 x in 3:20. Slowly increase speed and decrease rest time as you improve. BROOKE BEVAN

CHRISTINA SPACCAVENTO T: @TALKTOCHRISTINA The Sydney-based therapist counsels couples and individuals.

DR KAREN COATES DRKAREN.COM.AU This women’s health doctor blends mainstream and alternative medicine.

MICHELLE BRIDGES T+IG: @MISHBRIDGES The Biggest Loser trainer runs the 12 Week Body Transformation program.

How do I burn maximum kJ in the pool?

SEX & RELATIONSHIPS

DR ELIZABETH DAWES-HIGGS T: @OZDERMATOLOGIST Our dermatologist has a private practice in Sydney. MOTORING

DR ALICE BOYES T: @DRALICEBOYES This psychology expert released her first book, The Anxiety Toolkit, in 2015.

STEPHEN CORBY IG: @STEPHENCORBY This former TopGear Australia and Wheels Mag editor is currently testing out cool cars in Europe.

DO YOU HAVE A QUESTION* FOR OUR EXPERTS? SEND THEM TO WOMENSHEALTH@PACIFICMAGS.COM.AU

FEB R UA RY 201 7 wome ns he a l t h.com.a u 1 5


Free Shipping over $70

100 Day Free Returns

Same Day Delivery for Adelaide, Brisbane, Melbourne and Sydney *conditions apply


{discuss juicy news. shareable stats. convo starters

IT’S A FIZZER!

WORDS: TAR A ALI. PHOTOGR APHY: JAMES WOJCIK / TRUNK ARCHIVE.COM/SNAPPER MEDIA

SIP ON THIS Almost half of soft drinks sold in supermarkets contain more sugar in one can than an adult should consume in a day, says new research published in the journal BMJ Open. Ginger beer was the worst offender; a typical can contained more than six teaspoons of the white stuff. Still can’t quit it? Sub for a glass of carbonated water with a squeeze of fresh lime to quench your thirst for the fizz.

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 1 7


{fitness discuss IN OR OUT?

OUTSIDE PERK Less stress A research team from the Peninsula College of Medicine and Dentistry found that outdoor exercise decreases confusion, anger, depression and tension.

In the heat, deciding on an air-conned gym or outdoor swim can be as tricky as buying new kicks. These perks and pitfalls will help you choose...

PERK The allure That soothing feeling? It’s pretty addictive. If you’re starting a new program, begin outside to lock down the habit – then take it indoors when temps plummet.

INSIDE PERK More intensity Without natural distractions (gah, wind) or cool (what a view!), you can laser focus on your routine, allowing you to maintain your level of ferocity.

PITFALL Are we done yet? There’s not much stimulation to keep you motivated on the treadmill – though endorphins, in any setting, do help.

STANDS FOR ‘DELAYED ONSET MUSCLE SORENESS’. AKA THAT ‘HAVE I BEEN BEATEN UP?’ FEELING TWO DAYS AFTER YOU START DOING BOOT CAMP.

JUMP TO IT

POP QUIZ!

DOMS

WORDS: TAR A ALI. PHOTOGR APHY: GET T Y IMAGES

PERK Better results Increased intensity brings greater physiological changes, as in more fat loss along with a stronger cardiovascular system.

PITFALL Ugh, rain Unexpected variables can cramp your game. Not ideal if you’re training for speed or doing team sports.

A B Which DOING INCREASING strengthTHE SAME THE WEIGHT NUMBER OF USED BUT training REPS WITH DECREASING THE SAME THE NUMBER strategy WEIGHT OF REPS yields the best results C D INCREASING ALWAYS from one THE REPS CHANGING THEN THE WEIGHT workout to BUT DECREASING AND REP the next? THE REPS COUNT ANSWER D

Random for the win! A study in the Journal of Strength and Conditioning Research found people maximised strength gains when they switched up the ‘loading scheme’ each gym visit. (They did eight reps of a move with a moderate weight on Monday, 20 reps with a lighter weight on Wednesday, and four reps with a heavier weight on Friday.) The researchers believe alternating between intensity (resistance) and volume (reps) in the same week places more stress on your neuromuscular system, leading to greater muscle strength. That should mean more muscle mass and tone.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 9


Happy tummy honey. New Beeotic® is a 100% natural prebiotic honey which can help boost your digestive health. Look for it in the honey section at leading supermarkets and pharmacies. Visit capilano.com.au to find out more.

100% Australian honey.

Always read the label. Use only as directed.

Australia’s homegrown honey.

CHC71923-0916

Beeotic.® 100% natural Australian prebiotic honey.


loss {weight discuss HEAVY METAL Two things: 1) Dietary copper actually exists. And 2) it can help your body torch more fat. Since copper isn’t usually listed on nutrition labels, here’s how to easily get more of your suggested daily fill of 1.2mg from four top sources.

53%

Slice 1 cup Portobello (crimini) mushrooms and add to your weeknight stir-fry.

YOU SNOOZE, YOU LOSE

A study in the Journal of Sleep Research found even one night of sleep deprivation elevates the hunger hormone ghrelin, making you eat more the next day. But here are a few surprising habits to help you add zeds – and drop kgs. SLEEP WITH YOUR FUR BABY

17%

Saute 1 cup chopped kale or beetroot leaves and scramble with your eggs.

Research from the Mayo Clinic’s Center for Sleep Medicine found that having a fluff ball in the bed may improve shut-eye, since snuggling up with your kitty or pup can help you feel more secure as you rest.

BOND WITH YOUR BLOKE

A recent study published in Social Psychological & Personality Science found people were more likely to have a ‘restorative’ sleep when they felt cared for by their partners, which means mutual back or head massages is a smart – and potentially slimming – bedtime ritual.

SKIP THE NAPS

WORDS: TAR A ALI. PHOTOGR APHY: TED CAVANAUGH; STOCKSY; GET T Y IMAGES

If you’re chronically sleepy, resist the call of the couch. In a presentation by sleep experts at SLEEP 2016, those who napped after a bad night’s sleep made their insomnia worse.

42%

Have 30g dark chocolate (about 3–5 squares, 70 per cent cocoa or higher) for your sweet fix.

52%

Toss ¼ cup toasted sunflower seeds into your trail mix.

THE NUMBER OF MINUTES BEFORE MEALTIME YOU SHOULD ORDER FOOD IF YOU WANT TO EAT LIGHTER. RESEARCH FROM THE UNIVERSITY OF PENNSYLVANIA AND CARNEGIE MELLON UNIVERSITY FOUND THAT WHEN PEOPLE REQUESTED THEIR TAKEAWAY AN HOUR IN ADVANCE, THEY ORDERED ABOUT 10 PER CENT FEWER KILOJOULES. YOU KNOW WHAT THEY SAY: DON’T MENULOG ON A GROWLING EMPTY STOMACH.

21


{nutrition discuss MMM… THAT’S RIPE!

We may have evolved from apes, but they do have an edge on us. A study in the journal Scientific Reports found that monkeys are experts at sniffing out optimally ripe fruit. Use your primal senses to hunt down the freshest crops. PINEAPPLES Go on – squeeze it. “It should be firm, but not hard,” says Dr Michael Fenster, author of Eating Well, Living Better. Another tip: “Pluck a leaf towards the centre – if it comes out easily, then the fruit’s ready to eat.”

TOMATOES “They may be plump and bright red, but if they lack that gardenfresh scent, they may have been gassed with ethylene oxide and they’ll be bland inside,” says Fenster. “The bottom should smell tomato-y.”

SPUDS Whether red or yellow, “When potatoes are exposed to light, they develop a light green discolouration – a sign of compounds that can make you sick to your stomach,” says Fenster.

Fancy Food Scissors

What can these do that your all-purpose ones can’t? Our eds snippy-snipped to find out

SNIPPITY TOOLS

THE GOOD

THE BAD

1 Sagaform Pizza Scissors

“They worked well on a thick, topping-heavy crust – not always true with a pizza roller – and the nylon didn’t scratch my cookware.”

“If you cut a piece wider than the spatula, the pizza tends to flop off the edge. Plus, the awkward shape means they’d take up a lot of drawer space.”

2 Chef’N FreshForce Poultry Shears

“They were easy to grip, and the slightly serrated blades cut through most spots pretty tidily.”

“Thicker areas required me to put more weight into it. A hardcore home cook might want a more heavy-duty pair.”

3 Jenaluca Herb Scissors

“They make quick work of chopping coriander and snipping through chives and spring onions."

“After you slice you can't pick up all the individual pieces to cut them again, so chopping finely, like you do with a knife, is out."

($44.62, fishpond.com.au) The attached spatula is designed to help you serve slices with ease.

(US$19.99, amazon.com) A notch in the blade holds bones steady for easy cuts.

($27.65, ebay.com.au) With five blades on each side, one cut equals 10!

22

WORDS: TAR A ALI. PHOTOGR APHY: GET T Y IMAGES; TED CAVANAUGH

GIVE YOUR BLOKE WATERMELON ON V DAY. IT’S HIGH IN AN AMINO ACID THAT IMPROVES BLOOD FLOW TO HIS PACKAGE, SAY ITALIAN SCIENTISTS. LIKE NATURE’S VIAGRA.


WITH THE POWER OF OCEAN SPRAY® CRANBERRY LIGHT It’s easy. Grab a glass, add ice and pour in the juice of 55 cranberries.* Repeat daily. These little super berries contain nutrients like PACs (proanthocyanidins), which help maintain urinary tract health. It’s a refreshing and delicious way to help cleanse and purify your body this summer.* * Drinking one 250 ml serving of Ocean Spray® Cranberry Light helps maintain urinary tract health, when consumed as part of a healthy diet involving the consumption of a variety of foods. Our Farmer Owners grow their cranberries in the USA, Canada and Chile.


{health discuss EMOTIONAL ROLLER COASTER

ROLL OUT THE SADS

PERCENTAGE BY WHICH ANXIETY IS REDUCED WHEN LISTENING TO THE SONG ‘WEIGHTLESS’ BY MARCONI UNION. Source: Mindlab International

Be Still My Heart

A pounding ticker after a 5k is par for the course, but here’s how to read an offbeat rhythm.

*SOURCE: CARDIOLOGIST DR JANE A LEOPOLD. PHOTOGR APHY: GET T Y IMAGES

Phew!

It’s rare and you can pinpoint the cause Alcohol, caffeine, intense exercise and some cold and flu drugs can cause funky flutters, so if you can trace it to one of the above, you’re probably in the clear.

Eep!

You have irregular beats on the reg Not sure what’s to blame and notice a notright rhythm often (say, twice a month?). See a doc to rule out high blood pressure, thyroid or heart issues.

Yikes

You’re struck by other symptoms Dizzy, weak, short of breath or feel chest pressure? Get to a hospital asap. These are signs of serious heart problems that can raise your risk for stroke and heart attack by five times*.

Somato emotional release is the experience of expelling pent-up feelings (sometimes with laughing or crying) through massage. Some touch therapists claim muscles hold the energy of negative emotions, but hard science says it’s more about relaxation. “Massage has been shown to decrease stress hormones and improve mood,” says Dr Maria Hernandez-Reif, a human development researcher at the University of Alabama. But don’t expect massage or foam rolling to solve serious psychological problems – you still need formal counselling for that.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 2 5


{beauty discuss WH TESTS IT...

1

Thermage

2

3

SKINSIDE OUT

Gut-based beauty is big news. “Your gut is where 70 per cent of your immune system lies, where you make nutrients, make detoxifying enzymes, metabolise hormones and neutralise pathogens. It is key to good health and radiant beauty,” says The Beauty Chef, Carla Oates. Go back for seconds of these nourishing-from-within skin savers... TRY (1) The Beauty Chef Collagen Inner Beauty Boost, $39.95, thebeautychef.com. (2) Vida Glow Marine Collagen, $49.95, vidaglow.co. (3) Healthy Chef Organic Superfood Antioxidant, $44.95, thehealthychef.com

SILK PILLOWCASES If you’ve woken with a crease from face planting a cotton pillow, meet the silk pillowcase. The natural fibre of silk contains 18 essential amino acids, which may counter the effects of ageing. From fixing frizz (it reduces friction) to keeping skin supple, sleeping on silk might help you look younger. We love the Shhh Silk Pillowcase, from $79, shhhsilk.com.au 26 women s h ea l t h .co m .au FEBRUARY 2017

WORDS: ASHLEIGH AUSTEN. PHOTOGR APHY: STEVEN CHEE; ED URRUTIA

“Remodelled collagen! Eye bags reduced! Fewer wrinkles! Thermage claims to do all this. So, when our beauty ed asked if I wanted it around my eyes, I jumped. Katherine MillarShannon from Duquessa Clinic & Spa took her Star Wars-like contraption and pulsed the skin around each eye for about 20 minutes – it felt strangely hot/ cold. Pain factor: about a six (with 10 equal to laser on your bikini line). Afterwards, my eyes looked refreshed and, yes, less wrinkly. I’m told it will last up to six months. It doesn’t come cheap at $1.5–2K, but it’s a winner.” Felicity Harley, 40, Editor


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

Best Body WASH, RINSE AND SPIN


TRENDS WITH BENEFITS By Alice Ellis

THE N EW AQ UA AER OBICS Biking in water is a thing in Europe. Classes are set up like a spin class, but in a pool. One perk: there’s virtually no adverse physical impact because the water protects your joints.

The next big things in fitness, food and wellness for...

T R Y I T Hasn’t made a big splash in Oz yet, but if you’re champing at the bit, you can buy your own aqua bike, treadmill or even trampoline at aquabuzz.com.au.

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 2 9


TRE ND

NE W IN FI T NESS T HE NE W S P IN

Boutique rowing studios are huge in the Big Apple, so Aussie Mike Aldridge has delivered one to our shores. His Crew studio is full of handcrafted WaterRowers, so you burn kilojoules to the sound of moving water as well as pumping music. The rowing’s combined with dumbbells, resistance bands and medicine balls for a speedy, lowimpact circuit class. T R Y I T (Sydney) crewrow.com.au

THE NEW D U M B B E LLS

These neoprene sand-filled weights are a cross between a sandbag, dumbbell, medicine ball and kettlebell. You can slam, smash, drop and throw them – something you can’t really do with any of those other weights. Perf for circuit training. T R Y I T hf.com.au

TH E NE W 12W BT

F45 co-founder Luke Istomin, recently launched Varlah, coined ‘the Netflix of fitness’, that lets you access hundreds of highintensity workouts any time, anywhere, from any device. His program DICED provides daily workout vids as well as a nutrition guide and meal plan. Designed to help you lose up to 12kg in just six weeks – for $69.95. T R Y I T varlah.com

FRESH GEAR

Yogi.Peace.Club The creators of the round yoga mat bring you this yogi wear. Leggings $99.99, top $59.99, yogipeaceclub.com

NEW KIDS ON THE SPORTS LUXE BLOCK…

Seafolly Active Wear Not new, but Seafolly now offers feminine, swimsuit-inspired sports gear. Cute! Top $89.95, leggings $99.95, seafolly.com.au

30

Grill’d compiled research on Australia’s food tribes and found this fine land is made up of:

J’ATON x JAGGAD Sports luxe with a fashion flair. Top $94.95, shorts $89.95, jaggad.com

Run Stop Shop RunStopShop. com.au is your – you guessed it – one-stop shop for workout gear, including their own branded stuff.


Best Body we l l n e s s

TR E ND

Urban Orchard Wholefood farm-fresh breakfast, lunch and snacks. Slow food delivered to you fast. W E L O V E The banana PB and Coconut Toast: sourdough toast topped with house-made peanut butter, banana, coconut shavings and coconut nectar.

Nutrition Station A franchise created by a fitness nut. The fuel includes healthy versions of indulgent foods like burgers, as well as hearty salads and proteinpacked brekkies. W E L O V E The Energy Boost protein pancakes, topped with sliced banana, seasonal berries, shredded coconut and maple syrup.

FAST HEALTH FOOD OUTLETS

Nutritionally rich fast food is cropping up quicker than you can say, “Would you like oven-baked sweet potato fries with that?” Our fave joints… Sake Jr Build your own packed-with-goodness Japanese/Korean meal. #bowlfood W E L O V E The $15 DIY Bowls with a choice of protein and unlimited toppings.

The A.M Sportswear with a bit of edge. Leggings $89.95, top $69.95, theam.com.au

RUMI X Made from recycled materials including plastic bottles and coffee grinds. Top $70, shorts $45, rumixfeelgood. com.

Lord of the Fries This looks like a typical burger joint, but actually serves up only vego and vegan burgers that really hit the spot on a night out drinking or the morning after. W E L O V E The Original burger: veg patty, cheese, lettuce, onion, pickle, mayo, mustard ketchup.

Thr1ve Thr1ve isn’t just a food joint, there’s an 8-week Thr1ve body transformation program with a nutrition and training plan. Not that you have to get involved with that to try out the eatery, where you can build your own bowls or order one of the fun picks from the menu. W E L O V E The Naked Burrito: pulled beef with smoky BBQ sauce, brown rice, quinoa, black bean and corn salad, summer salsa and parsley.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 3 1


Best Body we l l n e s s FLOAT TANK PLANK

MAKE CONTACT

THERE’S BEEN A PHENOMENAL RISE IN THE POPULARITY OF AND SUPPORT FOR WOMEN’S PRO CONTACT BALL SPORTS. GET INVOLVED!

TR EN D

SPI RI TUAL WOR KOUTS Fresh-as classes that’ll max your zen

The countdown to the inaugural AFL Women’s season, Feb-Mar, is on! In case you missed the memo, eight existing AFL clubs have now formed a national women’s league: the AFL Women’s. Support these history-making players by getting to one of their matches (book tix at afl.com.au) or tuning into all the live broadcasts.

Interest in women’s rugby league has never been greater, says Andrew Hill, Women’s Rugby League World Cup 2017 CEO. In May 2016 the Jillaroos (women’s national rugby league team) and Kangaroos (the men) were touted as a double header for the Test match, and this year the teams will again be playing back-to-back games for the World Cup final. Yew!

32

Yoga-like swaying, bowing and thrusting promises to transport you to an ‘ecstatic realm of pure joy’. Sure. kundalinidance. com

Lay back and bliss out on a ‘sonic, meditative journey’. Frequencies from the gongs (that produce a big, hollow tone when struck with a padded hammer) are said to ease tension and stress. gongsound meditation.com.au

The act of chanting mantras is said to release fear and blocked emotions, leaving you with a sense of elation that won’t crash. asmy.org.au

The self-monitoring trend has gone beyond tracking your activity, sleep and food intake – you can now use a little pen-like gizmo called the VitaStiq to monitor your vitamin and mineral levels. You just rub it around the skin on your fingers, it links with an app on your smartphone, and provides practical, personalised advice based on your reading. #stayhealthy. $259, vitastiq.com.au WH

PHOTOGR APHY: JOSEPH CULTICE; GET T Y IMAGES; ED URRUTIA; STEPHEN CL ARKE/NUTRITION STATION. FOOD ST YLIST: GEMMA LUSH/NUTRITION STATION

The Rugby 7s girls’ gold-medal winning performance at Rio 2016 was recounted by many Aussies as the highlight of the Olympics. They’ll be playing in a big-deal international comp, the Sydney Sevens, at Syd’s Allianz Stadium on Feb 3–4. Show the girls some love by booking tix at sydney7s.com.au.


TENNIS With the Australian Open upon us, it’s time to make a racket By Alice Ellis

Be on the ball

Never even stepped toe on a court and can’t follow what’s happening on the telly? Nicole Pratt, Tennis Australia’s head of Women’s Tennis is here to hit you up… Tennis is played on a court with a net that divides it in half. Two players (singles) or two teams of two players (doubles) compete by hitting a ball back and forth over the net. The aim is to hit the ball onto the opposite side of the court until the other team misses it. Each match is made up of two to three sets. To win a set, you must win at least six games. You lose a game by failing to hit the ball on the full or after just one bounce in your court, or by hitting the ball outside of the court. The games are scored starting at ‘love’ (zero) and go up to 40. To complete a set, someone must win six games; the first person to win six games wins the set. The match is determined by the best two out of three sets. So if you win two sets, you win. If you each go on to win a set, you play a third set to determine the winner.

34 women sh ea l t h .co m .au FEBRUARY 2017

IT’S ACE FOR…

Kilojoule burn “Tennis is classified as a high-intensity, full-body workout,” says Pratt.

IT’S ACE FOR…

Your heart “It improves cardiovascular health,” says Pratt. “As a result, tennis is associated with a reduced risk of high blood pressure, stroke, [type-2] diabetes and some cancers.”

PHOTOGR APHY: TO COME.

Why you should play tennis


Best Body te n n i s

ARMS

“They’re the levers that contact the ball,” says Pratt. “They, therefore, need to be at a certain strength to deal well with the impact force.”

CORE

“A strong core, and a good awareness of your core, is also very important,” says Pratt.

IT’S ACE FOR…

Your bones “Being a highimpact sport, tennis also increases bone density, which helps prevent osteoporosis,” says Pratt.

LEGS

They’re your most vital body part for tennis, says Pratt. Hence, Serena’s Wonder Woman pins. “Tennis is a rotational sport and it all starts from the feet up.”

F EB RUA RY 201 7 wome ns he a l t h.com.a u 35


Best Body # i s w i s

Tennis glossary Here’s the terminology that’ll help you sound like a pro ACE A serve that the receiving player didn’t hit. Winning.

VOLLEY A shot hit, usually near the net, by a player before the ball bounces on their own side of the court.

ADVANTAGE When a player needs one more point to win the game after the score has been deuce (see definition of deuce).

DEUCE When the score in a game is 40–40. A player must win two consecutive points – one straight after the other – from a deuce to win the game.

WE CHAT TO… DARIA GAVRILOVA 22, RANKED NUMBER TWO IN OZ 1. What are the main ways tennis enhances your fitness? “Tennis requires using all parts of the body, so it’s a really good workout. It’s a skill-based sport, so the better you get, the longer your rallies will be – which means you’ll get more exercise.”

SET POINT When the player who’s leading needs just one more point to win their set.

GAME ON

Ones to watch

Keep an eye on these key homegrown players at the Australian Open “Our highest ranked players, like Sam Stosur and Daria Gavrilova, are expected to go deep in the Australian Open, so it’s worth watching them from the beginning,” says Pratt. “At the same time, we also have a number of up-andcoming players that will be in the qualifying and main draw throughout the summer. It’s an exciting return for Ash Barty who’s been in the final of grand slam doubles, and we have in-form players like Priscilla Hon (1), Lizette Cabrera (2) and Destanee Aiava (3).” 36

2. What would you say to a woman toying with the idea of starting tennis? “It’s such a fun social sport, and there are so many clubs to join where you can either go for the occasional hit, or get involved in competitions. I think the easiest way is to look for a coach in your area and take a few

1 3 2

private lessons first. Getting some good tips and constant improvement will keep you coming back for more. Once you get the hang of it, it’ll become addictive as you see yourself hitting shots you never dreamt possible.” 3. What sorts of existing skills make someone naturally good at tennis? “Tennis requires a certain amount of coordination to be able to track the ball, move into position and then make contact. Having good hand-eye coordination helps a lot, as well as a good cardio base.”


THE SHOES

Get the gear THE WATCH

Rado True Thinline white watch $2775, rado.com

Asics Gel-Solution Speed 3 $200, asics.com/au

You get two sports crops in this pack, so you can layer one over the other, and vice versa, to adjust the level of support you need, depending on the sport. Smart.

THE SHORTS

adidas by Stella McCartney Run adizero Shorts $90, adidas.com.au

THE BRA

Triumph Triaction Energise 2 Pack Bra $79.95, au.triumph.com

THE REHYDRATOR

A long-time fave, since it offers good-value versatility for a wide range of players.

Isowhey Sports Electrolyte Formula $28.50, isowheysports. com.au

Channel tennis sensation Agnieszka Radwańska with Rado, sponsor of the Brisbane International. This snow-white beauty is made from ceramic, and it’s water resistant to 30m. Lush.

Lightweight, so they won’t slow you down. The upper has what’s called a ‘flexion fit’ to provide dynamic movement without that ugs wrinkling, and the rear and forefoot gel helps absorb the shock as your feet slam into the court.

THE RACQUET

Wilson Pro Open 100 $189.95 wilson. com/en-au

PHOTOGR APHY: GET T Y IMAGES; ED URRUTIA; GEORGINA EGAN

THE DRESS

adidas by Stella McCartney Barricade dress $160, adidas. com.au

THE HAT

Nike Featherlight Women’s Tennis Visor. Without a visor, it’s just not tennis. $25, nike.com/au

THE TOP

Puma Mesh It Up Layer Tank $40, au.puma.com

Official partner of the Australian Open, Blackmores makes this ultra-hydrating formula with magnesium for muscle function – your perfect post-game pick-me-up.

THE SUPPLEMENT

Blackmores Coconut Water + Nature Boost Magnesium $19.99, blackmores. com.au WH

F EB RUA RY 201 7 wome ns he a l t h.com.a u 37


THE FLOW-ON EFFECT In a WH poll, you told us your top menstrual miseries – and we’ve got your back with solutions. It’s time to roll the credits on your period drama By Sarah Elizabeth Richards

NICE BLOW JOB

38


Best Body h e a l t h

“I GET RANDOM BRUISES!” CHRISTINE

“I GET REALLY COLD – FOR TWO WEEKS I JUST FREEZE.” MARIE

“I CRY AT SOPPY ADS”

Drama alert! Some 20 to 30 per cent of women are extra sensitive to the hormonal fluctuations that happen between ovulation and bleeding, and that may throw the brain chemicals that rule the emotions into a tailspin, says psychiatrist Dr Teri Pearlstein. Try upgrading your plate: regularly loading up on complex carbs such as leafy greens and wholegrain foods can help keep your blood sugar – and your emotions! – steady, says Pearlstein.

“UGH. I HAVE WHAT I CALL ‘PERIOD HEADACHES’”

Those who suffer from dreaded menstrual migraines can blame one culprit for two period pains: the prostaglandin hormones that cause cramps can also attack the nerves in your head, says headache expert Dr Vincent Martin. Medicines known as non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen are effective for the treatment of period pain. These medicines stop the production of prostaglandins – the chemical that causes period pain. Paracetamol and aspirin can also be taken to give relief.

“MY NIPPLES BECOME REALLY SENSITIVE. SOOOO UNCOMFORTABLE WHEN I’M TRYING TO WORK OUT!”

Sad but true: along with extra breast volume can come tenderness, especially for women who are sensitive to rising levels of progesterone. The hormone activates breast cells, ostensibly preparing them for pregnancy, says Dr Steven Sondheimer, an obstetrician and gynaecologist. Some patients, he notes, report less pain when they cut down their daily caffeine intake. Several studies, including one published in the journal Acta Medica Iranica suggests that women who regularly

“I GET HYPERSENSITIVE ABOUT SMELLS. I CAN’T STAND PERFUME OR ANY DEODORANT.”

READERS’ LIVES

A peek at the mysterious, stranger symptoms of Aunt Flo

JACOLENE

“ALCOHOL HAS TRIPLE THE EFFECT ON ME.” KYLIE

“MY TOES CRAMP UP EVERY TIME.” HEATHER

take chasteberry extract have less breast tenderness (the fruit may help suppress prolactin, another breast-swelling hormone). Otherwise, investing in a very supportive sports bra “should make your breasts less vulnerable to the stress that exercise puts on your chest,” says Sondheimer.

“I FEEL AS IF I COULD SLEEP FOR A WEEK”

No, you’re not just a sloth. Any time you lose blood, you lose iron, an energising mineral. Iron is also involved in making the moodregulating hormone serotonin, which often dips during PMS, says epidemiologist Elizabeth BertoneJohnson. In a study from the University of Massachusetts, women who ate more foods containing iron had less PMS. Try regularly noshing on iron-rich plants such as spinach, beans or lentils to keep your levels steady all month long. Another study published in the Journal of Reproduction suggests that popular Indian spice fenugreek may ease period-related fatigue when taken in supplement or powdered form (900mg, three times daily during your period). Still feeling spent? Give yourself a break and your body the rest it needs. Build in some extra downtime into your pre-period schedule, says Pearlstein.

WHY TRY THE

Lunette Cup? Outgrown pads and tampons? The Lunette Cup is as easy to insert as a tampon. It’s made from soft medical grade silicone – no more fluffy thing you need to dispose of. And for that reason, it’s better for the environment – simply wash and reuse rather than adding to landfill. $59.95, lunette.com/au

F EB RUA RY 201 7 wome ns he a l t h.com.a u 39


Best Body h e a l t h

“I HAVE CRAMPS THAT FEEL LIKE I’M GIVING BIRTH TO THE SPAWN OF SATAN”

“THE BLOATING IS HORRIBLE; IT’S LIKE THIS MASSIVE PRESSURE”

Some 73 per cent of women experience unpleasant gut symptoms before and during their period, according to research from BMC Women’s Health journal. Surprisingly, no one knows exactly what triggers this monthly spike in water retention, but it’s known that salt and alcohol can make it worse. Steer clear of those and eat foods rich in omega-3 fatty acids, such as salmon and walnuts. Just two daily grams of the stuff can help quell period-related bloating.

“I HAVE INSATIABLE CRAVINGS. I WANT TO EAT ALL OF THE THINGS, ALL THE TIME” You’re not the only one who wants to park herself in front of a double

4 0 women sh ea l t h .co m .au FE BRUARY 2017

BUSTED!

YOUR PERIOD

RANKED

See how your symptoms stack up against the nearly 500 WH readers who wrote in about their monthly maladies.

64%

of all complaints were physical pains. Cramps, headaches and breast pain took the top three slots

29%

of symptoms were moodrelated. Hello bitchiness, irritability and anger

31%

of readers yearn for sweets

20%

reach for salty snacks

8%

make a beeline for fatty foods

4%

lose appetite altogether

50

women felt exhausted

12% 4%

suffered bloat

got monthly acne

28

women had crazy heavy bleeding

choc brownie stand. PMS cravings are uber-common, and they start in the brain. That pre-period serotonin dip has been linked to yearnings for salty or sweet carbs, which may actually have serotonin-restoring properties. Another surprise: sometimes it’s best to just give in to your biology... to an extent. “Usually one serving of something savoury or chocolatey will satisfy you,” says dietitian Toby Smithson. (Note: one serving!) While you’re at it, stick with snacks that include some calcium; for unknown reasons, the mineral can reduce a handful of PMS symptoms.

“MY SEX DRIVE GOES THROUGH THE ROOF RIGHT BEFORE I GET MY PERIOD!”

OK, so this isn’t exactly a problem... but it is a medical mystery. Typically, the toey time of the month occurs during ovulation, about a week before PMS starts, when you’re likeliest to conceive. And while plenty of studies suggest PMS should lower libido, many women report the exact opposite. Some experts theorise that women may feel more psychologically liberated when their chances of getting knocked up are lower. And physically, orgasms are known cramp relievers. Or maybe it’s just that during a time when they crave extra TLC, women seek out the intimacy that comes with sex. WH

PHOTOGR APHY: GET T Y IMAGES; KEVIN MALLET T/GALLERY STOCK /SNAPPER MEDIA; ED URRUTIA

There’s a reason it feels a little like you’re in labour – your uterine muscles are contracting. They are on a mission to dislodge the uterine lining (that gunky stuff you see on its way out). Typically, these contractions (AKA cramps) are spurred by prostaglandin hormones; the higher the levels you have, the worse you feel. Using a heat pillow for 10 to 15 minutes can help dilate uterine blood vessels, picking up circulation and flushing out prostaglandins faster. Thirty minutes of aerobic exercise each day can also up your heart rate and blood flow. If OTC anti-inflammatory painkillers aren’t helping and you’ve exhausted all natural options – including yoga and acupuncture – see your doc. Severe cramps can also be caused by dysmenorrhea, endometriosis, uterine fibroids or other genetic conditions. The first line of treatment is typically the pill or another hormonal contraceptive, which can reduce your overall amount of uterine tissue.


ADVERTISEMENT

THE

power within DON’T HOLD BACK WHEN YOUR PERIOD STARTS, LUNETTE HAS YOU COVERED

Yep, there’s no doubt about it – periods can really cramp your style. But there’s no need to hit the pause button on your busy life when your monthly flow arrives. The Lunette Menstrual Cup is a game-changer in period care and it’s all about keeping you confident and happy. GOT YOU COVERED The Lunette Menstrual Cup is the future of period care. It’s the sanitary, ecological and cost-effective alternative to pads and tampons that makes managing your period easy. Naturally hygienic, it’s

made from silky soft medical grade silicone and doesn’t absorb your natural moisture or cause sweating to help keep you healthy. And with Lunette, you won’t have to give up anything. It can be worn during sports and other physical activities, up to 12 hours at a time. Plus you’ll score major good karma points as Lunette is reusable and an eco-friendly choice. It saves pulp, cotton, plastic, wrappers and even your cash! With a little TLC, your Lunette Menstrual Cup will last for years. Welcome to your perfect period...

Easy-to-use and super comfy, it can be worn for up to 12 hours and even overnight

No fibres, bleach or dioxins Made of medical grade silicone

Buy online or find a stockist at lunette.com.au


VEGAS! HANGOVER-FREE & HEALTHY There’s more to Las Vegas than pokies and showgirls. A wellness scene is booming as editor Felicity Harley discovered. Here, her top picks for your next trip…

EAT!

ESTIATORIO MILOS – THE COSMOPOLITAN Perfect place for a long lunch – stock up on the sensational seafood!

RUN!

Rock ’n’ Roll Las Vegas Marathon – The Strip

Once a year, Vegas’ main drag closes so 40,000-odd runners can experience what it’s like to #stripatnight. I take on the 10km (there’s a five, half and full marathon on offer, too) that starts at 4pm. First up, we pass the infamous wedding chapels (you can get married mid-run if you so wish). We snake through Downtown and back to the The Strip before running the final two to three kays past casinos like Treasure Island, Mirage and the beaming Trump Tower. There are many, “Sheesh, I can’t believe this is happening moments,” while live bands play Elvis tracks along the sidelines. At the finish line, I can’t believe I’ve just punched out a 10 kay run – the buzz, the lights, the wacky sights – a once in a lifetime experience.

WALK!

SEE!

Wind Dancer – Maverick Helicopter Tour

We choppered out to the Grand Canyon at dawn! The 7am tour touched down in the middle of what looked like Mars, and we sipped champers and took selfies in front of an epic redrock face. Simply awesome! The tour finished off with a ride over The Strip – a fantastic aerial snapshot of this desert oasis.

Indoor hike – ARIA Resort & Casino

Hiking indoors for an hour? We’re in Vegas, baby. Our instructor Rocket guides our group around this 4004-room schmick hotel – stopping every few minutes for us to do squats on check-in lounges, lunges on stairs and push-ups on the slot-machine floor (on a yoga mat), while we checked out ARIA’s amazing interiors and art work, high-quality gym and a row of 10 Lamborghinis.

THE HEALTHIEST FLIGHT YOU’LL EVER TAKE!

Qantas has got all serious on the wellness front. Here, five ways they ’ve upped their health ante in business class. Nice one, Qantas!

1

A WHOLEFOODS MENU Sichuan mushrooms with tofu, green juices, fresh vegetables – there’s no excuse for not eating clean.

2

INSPIRING DOCUMENTARIES When you’re sitting on your bum for hours why not watch the healthiest and fittest new docos showing?! There’s plenty of #inspo to choose from!

3

A PILLOW ON THE CHAIR. NO BULL! The delightful hosts roll out a full-sized pillow on your chair that makes for the comfiest in-the-air sleeping experience. Just pull up the blanket and zzz….

4

INFLIGHT WORKOUTS Well, you look like a weirdo while doing them in your chair but the exercises on your inflight workout cards are actually pretty effective.

5

MASSAGE IN YER CHAIR Touch the special seat button to knead out all the travelling knots.


Best Body t r ave l SEE!

The Beatles LOVE show – the Mirage

You’ve got to see a show in Vegas and this Cirque Du Soleil one is impressively different. Performed to a Beatles soundtrack and described as a “psychedelic journey through the trends and politics of the ’60s”, the athleticism and physics of the performers is jaw-dropping. This dizzy circus show will inspire a fitter you.

SEE!

The Neon Museum

CLIMB!

Rockclimb – Canyon Ranch SpaClub located in The Venetian

After passing the tranquil gondolas out front, we do a marathon-walk through this mammoth casino to find the 12m-high climbing wall. We strap on our shoes and scale it, albeit slowly, before lunch at the Canyon Ranch Grill (green juice shots included) and a much needed jacuzzi.

EAT!

HARVEST BY ROY ELLAMAR – BELLAGIO One of the best places I’ve eaten. Paddock-to-plate food with the health conscious in mind.

POSE!

Yoga on the High Roller – the LINQ Hotel & Casino

You can get high in Vegas, legally! This is hands-down the most exhilarating place I’ve ever rocked a pose. Bigger than the London Eye, the High Roller reaches 168m high and takes half an hour for one full revolution. In our glass-encased cabin, our instructor Mickie takes us through a one-hour class as we stretch out and soak up the view of The Strip and Nevada desert. Spiritual high guaranteed. The Linq is also the perfect place to stay – ask for the in-room fitness cart stocked with gym equipment.

This is where ubiquitous Vegas signs go to die. Otherwise known as Neon Boneyard, this 200-strong outdoor collection of old rusty, broken and decaying signs is fabulous. Perfect for a slow recovery walk.

EAT!

SQUEEZE – THE LINQ HOTEL & CASINO Best place for cocktails as they’re mixed with the freshest of fresh juices – perfect for juice snobs like me. SEE!

PHOTOGR APHY: COURTESY OF FELICIT Y HARLE Y; GET T Y IMAGES

Real Bodies – Bally’s

Real human bodies in the flesh and without the flesh! This confronting yet fascinating exhibition uses real human specimens to teach you about anatomy and the complex workings of our bodies. It makes me think about every single thing I put in my mouth for the rest of my time in Vegas.

EAT!

SUGARCANE RAW BAR GRILL – THE VENETIAN Stylish digs, mouthwatering food and delish cocktails in this newly opened restaurant at the Venetian.

SLEEP!

Stay Well Room – MGM Grand

Air purification system, vitamin C shower infuser, dawn simulator alarm clock – the list of room amenities goes on, all which mindful man himself, Dr Deepak Chopra, approves of, might I add. The MGM room is designed with the WH reader in mind. I had THE BEST sleep ever here. See, you can rejuvenate in Sin City! WH 43


TICKED OFF

Tick bites aren’t just irritating – protect yourself from some surprisingly nasty health effects

Mozzies get all the attention, but another blood-sucking critter you need to look out for is the tick. You can come into contact with these little jerks any time you’re outdoors. And they’re crafty creatures, says tick specialist Thomas Mather – they can sense and move towards vibrations (say, your feet crunching on leaves on a bushwalk) and carbon dioxide (the stuff you exhale). They are typically most active at dawn and dusk, and many species love humidity. Which means those foggy mornings and summer evenings are prime times to get bitten, and piles of damp leaves or grass are tick havens.

Since they’re usually difficult to see (at just 1–4mm), you may not know you’ve been bitten by a tick until you notice the symptoms (more on that to come). Check your body after spending time in grassy or bush areas, as they tend to favour warm, moist (sorry) areas of the body such as the hair at the back of the head and neck, groin, armpits and back of the knees. The trad safe removal method is to grasp it with pointy tweezers and slowly pull it straight out, trying to avoid squeezing its body, says WH expert and integrative medicine doctor Karen Coates. “A more effective way is to freeze the tick with the over-the-counter wart killer first, then remove the frozen body with tweezers.”

The health effects

Most tick bites are harmless – at worst you’d feel some redness and itchiness around the bite. But people can experience allergic

44

reactions and even pick up tickborne diseases. If you’re one of the unlucky ones, a single tick bite can really change your life, says Mather. Be alert for the symptoms using Dr Coates’ guidelines as shown in the table below.

Guard yourself

Prevention is your best form of attack. If you’re going into possible tick zones, dress in long sleeves and cover your legs with long pants tucked into your socks

(wolf-whistle). You can buy clothing with built-in tick repellent – ExOfficio and Pestrol do ranges. Also apply insect repellent containing diethyl-meta-toluamide (DEET) or picaridin to your skin. Or apply permethrin – which repels insects and kills ticks – directly to your clothes, sleeping bags and tents (but not the skin). When returning from a bushwalk, put your clothes in a hot dryer for 10 minutes to kill any ticks that are still on them. That’ll learn ’em.

TICK ATTACK? SYMPTOMS

HOW TO TREAT IT

Lyme or a Lyme-like disease

Whether Lyme disease can be contracted in Oz is still up for debate, but many report having it, and you can get it O/S. Plus, it’s believed some Aussie ticks can harbour a Lyme-like disease. Signs include a fever, fatigue, headaches, muscle and joint pain, sore lymph nodes and a bullseyelike rash around the bite.

A doc will provide antibiotics, which must be taken ASAP. Occasionally, people don’t respond to them and may develop ‘chronic Lyme’ which can mimic arthritis and MS. Unfortunately, it is often harder to get proper diagnosis and treatment for Australian Lyme-like disease due to lack of technology and the stigma surrounding the disease.

Tick bite anaphylaxis

Breathing difficulties and/ or mild itching and swelling to widespread swelling and pain.

These severe symptoms require an urgent injection of adrenaline (ask your doc for more info) and call triple zero for an ambulance.

Tick typhus/ Spotted fever

Fever, headache, flu-like symptoms, tenderness of lymph nodes, light intolerance, unsteady gait and a rash. At the site of the bite there may be redness and swelling and a thick black scab. Ew!

Your doc can diagnose these conditions via blood tests and prescribe a course of antibiotics to treat them.

Tick paralysis

Unsteadiness, lethargy, visual disturbances, breathing difficulties, and weakness of the arms, legs or parts of the face that worsens over a few days.

This requires immediate emergency care at hospital. It’s very rarely seen in adults – children, dogs and cats are much more susceptible.

ADDITIONAL WORDS: MEGHAN R ABBIT T. PHOTOGR APHY: GET T Y IMAGES . ILLUSTR ATION: JAMES TAYLOR

M

By Ta ra A li


Best Body h e a l t h

THEY LOOK FOR EASY ACCESS

Ticks don’t jump, leap or fly; they crawl up, looking for bare skin. They ’ll settle for folds of clothes to nestle into…

hairline

scalp

back of the neck

= ideal spot = would settle for

bra strap

HEAR THIS!

A TICK BITE CAN GIVE YOU A RED MEAT ALLERGY waistband

inner thighs

top of socks

What? Another odd, but potentially dangerous tick bite side-effect that’s on the rise: mammalian meat allergy. It’s a reaction to eating red meat, and sometimes its derivatives such as milk and gelatine, that ranges from a stomach ache to hives and life-threatening anaphylaxis. Where? Australia and the US have the highest incidence of the allergy in the world, and 70 per cent of Australian cases are found on Sydney’s Northern Beaches, where it’s reportedly more common than peanut allergies. Why? Experts aren’t sure why it affects some and not others bitten by ticks, and there’s no known cure. Sufferers often have to switch to whitemeat only, vegetarian or vegan diets. WH

F EB RUA RY 201 7 wome ns he a l t h.com.a u 4 5


LIFESTREAM ALOE VERA JUICE

USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST, SEE YOUR DOCTOR/HEALTHCARE PROFESSIONAL.

N

U

T

R

I

T

I

O

N

T

O

L

I

V

E

B

Y

1300 762 025 | orders@kadac.com.au | lifestream.co.nz Follow us: lifestreamwholefoods lifestreamwholefoods


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 yd ay

THIS IS YOUR YEAR!

GAME ON!

How to do #actualgoals so 2017 really is your healthiest, fittest year yet

By Ta ra A li

49


G

DON’T DROP THE BALL

Go to the gym every day, lose five kilos, only have one cheat day per week. Let us guess – these were your resolutions last year and you’re hoping for the same this year. So why aren’t you there yet? Chances are life, pizza and Netflix got in the way. It’s not just you, three in four of us fail to achieve new year resos, according to research by Fitness First. That’s a whopping 75 per cent of us not getting to where we want to be. Here’s the thing: ‘goal inertia’ is what happens to most of us after the thrill of making lofty plans wears off, usually by the end of Jan. To stop this happening to you, try to understand the psychology behind goal setting, so you can make promises you’ll actually keep. Here’s how…

1

WORK OUT WHAT DRIVES YOU TO STICK TO A GOAL

First, figure out why you ’ve failed to stick to your resolutions in the p a s t . Eve r yo n e i s dif ferent in what drives them to keep at a goal and what makes them drop the b a l l . Ta k e t h i s quiz from WH emotions expert Dr Alice Boyes to see what you need to fix .

Are you sabotaging your goals? 1 For your number one health goal, do you have a plan for handling the most common internal obstacle? (Eg, if it’s ‘to go to the gym after work’ your obstacle might be that you’re often too tired.) A Yes, I have a specific “if then” plan as a back-up. B I have a plan but it’s pretty vague. C I have no plan and no ideas I think would work. 2 How aware are you of which goal-sticking strategies work and don’t work for you? A I know exactly what works for me, eg, whether I need external accountability or if someone checking up on me makes me feel a bit rebellious. B I know what works for me but I don’t use those strategies. C I have no idea at all.

NEW YEAR GOAL #INSPO Health resolutions that team WH are reaching for in 2017

50

3 If you’ve attempted a goal previously but didn’t succeed, have you got a solid plan for overcoming the main obstacle you hit last time? A Yes, and it’s a plan I’m confident in. B Sort of. C No, or my plan is the same plan that didn’t work before. 4 Do you ‘bite off more than you can chew’ when it comes to your goals? A No, I keep a balance between my health goals and all of my other goals (eg, work goals – and relaxation goals) B A bit. I’ll probably give up on some of my goals, but stick to others. C My goals are totally reasonable. For an Olympic athlete.

“Take up ballet and become a ballerina!”

Ashleigh Austen, Beauty Editor

QUICK TIP Keep a ‘goal’ journal, and make your resos a project . You ’ll learn to recognise the areas letting you down and where to improve to reach your goals .

5 If you have several goals competing for your time and willpower, do you have a clear idea of their priorities? A Yes, crystal. B It’s hard for me to identify my top goal among several. C I’ve never thought about this.

“Fix my tech neck with a chiro/yoga/good sleep plan” Adam Williams, Creative Director

PHOTOGR APHY: GILES MARIE ZIMMERMANN/FIGAROPHOTO/CONTOUR ST YLE BY GET T Y IMAGES

STEP


Life etc 2017 goals

YOU R GOA L POSTS

BROOKE’S

GOT YOUR BACK

Wo rko u t m otivatio n f ro m P U MA Next Fitness Star Brooke Bevan

manage 5k. “However, because these goals require out-of-the-box thinking, you could achieve more than you thought possible,” says Boyes.

Set non-aesthetic goals. “Choose goals that focus on lifestyle changes, like training three times a week or eating more vegetables, as opposed to those that focus on weight loss or appearance. These types of goals leave you disheartened if you don’t see results quick enough,” says Bevan. “Remember, it takes 21 days to form a habit. If you stick to your training and nutrition goals, all the aesthetic stuff will come regardless.”

Schedule time for your goals

So you can quit using ‘too busy’ as a reason why you haven’t started bringing healthy lunches to work. “We all have 72 blocks of 20 minutes per day. Dedicate a couple of these to working towards your goals,” says Michael Cunico of Fitness First.

STEP

2

LEARN TO BE A GOALKEEPER

IF YOU SCORED…

Rather than writing down a brain-dump of random aims, stick to these e x p e r t- a p p r o v e d resolution-setting rules to kick but t .

Mostly As

Awesome. You’re confident about achieving your health goals and your past success in this domain backs your optimism. You plan for obstacles, rather than believing your willpower can get you through. If you set ‘stretch’ goals (difficult, but not impossible goals), you can modify those goals as needed.

Mostly Bs

When it comes to pursuing health goals, you’re no slouch, but you’re not nailing goals either. You likely set too many or too hard goals, or don’t have a specific plan for what you’ll do when you encounter obstacles, such as feeling tired, work demands, etc. You’d benefit from building on current strategies.

Mostly Cs

Lady, your ambitions are more ‘hopes’ than goals. You make the same health goals each New Year and abandon them by February. But it’s easy to get on track. Pick one health goal for 2017 instead of several. Make sure it’s realistic and you have a top-notch strategy for circumventing the most likely internal obstacle you’ll face. Check out the ‘A’ answers for where you need to head.

“REALLY have hot water with lemon when I wake up”

Rachelle Mackintosh, Associate Editor

Make your goals specific and real

Your list might include “I’m going to lose 20 kilos.” But shedding major weight is overwhelming! Change that to “I’m going to lose 2kg each month.” Instead of setting such a massive goal, think in increments, says fitness trainer Robert Reames.

But have at least one ‘stretch’ goal

This is a goal that seems unattainable, like wanting to run a marathon, though right now you can barely

“Practise better listening and stop interrupting people!” Tara Ali, Contributing Features Writer

Write a ‘why’ after every goal

Yes, you want to pay off your credit cards. But figuring out that reducing debt will give you less anxiety, or get you closer to your goal of travelling is a motivator to actually do it. “You need to emotionally connect with your goals,” says Cunico.

Prioritise goals

You could split them into short-term and long-term. Or you might have one top goal (eg, landing a dream job) you can start this year (by asking for training in your current role), but bring into the next. Or you could have ‘daily goals’ (be in bed by 10pm) and ‘once-a-month’ goals (cook a dish from scratch). Add some fun resolutions, too, so 2017 doesn’t seem like a chore. WH

“To finally make my own muesli” Lisa Balemi, Art Director

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 5 1


SMASH YOUR FIRST DAY BACK Returning to work after a holiday can feel like a life sentence. Not anymore… By Becky Fletcher

Yes, we know your two week overseas trip was spectacular. But now you’ve swapped the pool deck for a work desk and have a to-do list longer than the customs queue. First step: put down the Aperol spritz. Second step: use these five strategies to ace that first day back... You’ve spent 14 days soaking yourself in vitamin D, sending your serotonin levels soaring. But swapping sunshine for office strip-lighting has left you sleepy and stressed. A study in the Journal of Biological Rhythms linked artificial light to low levels of cortisol (it gets a bad rep as a ‘stress hormone’, but it’s also one of your body’s coping mechanisms to stop you curling into a ball, weeping). Holiday sleep-ins are over for now (weep), so get up early and spend 30 minutes outside to get some natural light before work. Go for a walk or sit at a cafe

52

and flick through your holiday pics on the way to work. Your colleagues won’t care for them (sorry). DO MORE A daily probiotic can boost vitamin D levels by 25 per cent, according to a study published in the Journal of Clinical Endocrinology & Metabolism. “Take one that’s high in bifidobacteria and lactobacilli for two weeks before your trip and four weeks after,” says nutritionist Dr Christy Fergusson.

It’s time to channel some serious Zen. Omm… Just 24 hours ago, the closest you got to multitasking was applying SPF while ordering a mojito, now you’re in popcorn-brain meltdown. Mindfulness training has been shown to improve your focus, says research from the University of California. Get the free Insight Timer app and start on holiday. “Just concentrate on sounds, whether that’s the ocean or your own breath,” says meditation teacher Kim Bennett. “At work, spend 30 seconds in listening mode to refocus. The sound of tapping keyboards can be strangely calming.” If you say so. DO MORE It might sound odd but chewing (sugar-free) gum can help. Research from St. Lawrence University in the US found that chewing stimulates the area of the brain that controls concentration. It’s known as ‘masticationinduced arousal’. Try asking for that in your local newsagent.


Life etc c a re e r

AND WHO SAID THIS LOOKED GOOD?

QUICK TIP

Power suit , on! A study published in Social Psychological and Personality Science found formal clothes make you feel powerful and help you think broadly and holistically. Cape optional. . .

F REB R UA RY 2 01 7 wom en s he a l t h.com.a u 53


Life etc c a re e r 07: 30

BRAINSTORM IN TH E SH OWER

TIME IT R IGHT

A study in Creativity Research Journal found our most creative ideas happen while doing mundane stuff. Think, rinse, repeat.

08 : 00

Schedule a pain-free switch from beach to boardroom

S END IM PORTA NT E MA ILS

According to survey company People Pulse, people are most responsive between now and 9am. Get it done.

09 :30 -1 1 :0 0

GET YOU R COF FEE F IX

Sure, working your way through Marian Keyes’ entire back catalogue (with a generous side of gossip mags) may be good for the soul, but two weeks without stimulation really can rot your mind. Research by Professor Siegfried Lehrl from the University of Erlangen in Germany found 14 days’ rest can reduce your IQ by 20 points. Eek. Happily, he also found a way to ward off brain rot – just pack the Travel Scrabble. It turns out 10 minutes of mind games plus a 10- to 20-minute walk on the beach every day should be enough to protect your grey cells. Smart move. DO MORE Make your back-to-reality exercise routine intense. Regular cardio – the kind that gets you red faced and drenched in sweat boosts the brain area involved in verbal memory and learning, a study from the University of British Columbia shows. And you’ll work off the prosecco belly, too.

Outsmart your inbox

To rein in your post-holiday inbox, business consultant Peter Bregman suggests bulk-processing your emails three times a day in 30-minute slots: first thing, at midday and around an hour before you leave. “You can’t concentrate that intently for longer than 30 minutes, so set a timer and be strict – any replies you receive can be dealt with in your next 30-minute slot,” he says. Guess those pug memes will have to wait, then. DO MORE Sign up to sanebox.com. It’s a genius digital personal admin

54

This is when caffeine works best, due to lower cortisol levels. Any excuse for a morning break!

1 0: 26

TAC KLE YOUR TO-D O LIST

You’re at your most productive right now, according to londonoffices.com research. Six months of expenses: go!

service that looks at your email exchange history to prioritise the messages you should read, scan and ignore. Job done.

Ditch the puff

Congratulations! You went to London! The downside? Thanks to the long flight, you now feel like a puffer fish in Nine West heels. Kick its butt by slipping on some fulllength gym compression leggings (they’ll make you feel like Wonder Woman). Research published in the Medical Journal of Australia shows that compression garments increase the oxygen supply to your muscles, decrease swelling, improve energy levels, ability to concentrate, and post-flight sleep. Wear them before, during and for a while after your flight to feel a difference. Lunging in the aisles = a step too far. DO MORE Small amounts of melatonin can help fight jet lag. Cherries are a natural source, so for two days before you fly back, drink cherry juice at your intended bedtime in your home time zone. Zzzz. WH

1 3: 00

SW EAT IT OUT

Working out over lunch helps avoid the 4pm slump. An ASOS raid doesn’t count.

1 4:55

H YDRAT E

Have a glass of water. The Journal of Nutrition reports being just two per cent dehydrated affects focus.

2 0: 00

SOCIA L MED IA BING E

You’re likely to get the most ‘likes’ on Facebook at 8pm, according to, er, Facebook.

ADDITIONAL WORDS: TAR A ALI. PHOTOGR APHY: GET T Y IMAGES

Prevent brain rot


THE BEAUTY BOX YOU NEED

DELIVERED TO YOUR DOOR ONLY

$25 PER EDIT*

RECEIVE $5 OFF YOUR FIRST ORDER* USING THE CODE MCM AT CHECKOUT

BEAUTYCREW.COM.AU/THE-PARCEL *Offer only available for the first 100 new subscribers. Price of $25 is based on a seasonal subscription. Enter the code MCM when you subscribe and the first box will be $20, all thereafter will be $25. Subscripton auto-renewed every three months unless you cancel at least 21 dats prior to dispatch date on the next box. You can cancel via email on customerservice@theparcel.com.au or by phone on 1300 112 296. Various other subscription options avaialble. See website for details. Products are indicative only and will vary.


Life etc we l l b e i n g

SORRY

(NOT SORRY)

After an easy wellbeing boost? Turns out, refusing to apologise can max your self worth By Lizzie Pook

BALL OF BLAME

56

Not so long ago, I had a pretty epic fall. Tripping over a knee-high fence, I smashed my chin open on the concrete outside my flat. It was painful. There was a lot of blood, and the first thing I said as I stood up shakily, raising my hand to my mangled face, was: “Oh, God, sorry.” I apologise in other situations, too: if someone interrupts me while I’m talking, if a man walks too close to me in the street, if an overzealous waiter spills water on my lap or brings me burnt food. I’m the first to admit blame for another’s transgressions or bad manners, for someone else’s awkwardness. It’s embarrassing, really, and according to the experts, it could be seriously damaging my sense of self worth. Yet we are in the age of apology. Social anthropologist Kate Fox has carried out experiments where she deliberately bumps into hundreds of people. About 80 per cent of her ‘victims’ say sorry – even though the collisions are clearly her fault. We’ve reached peak sorry, and the popular backlash has begun. Earlier this year, actress Lena Dunham penned an article about what she called the ‘modern plague’ of over-apologising, and in 2014, Pantene ran an ad campaign in the US titled ‘Sorry, Not Sorry’, encouraging women to stop apologising at work, at home or to ‘manspreaders’ – you know, the bloke sitting with legs akimbo, taking up three seats on public transport. There’s even a Google Chrome plug-in – Just Not Sorry – which underlines offending terms in your emails, such as ‘just’, ‘actually’ and ‘I’m no expert’, to help you keep your sorries in check. “Using one of these qualifiers can minimise others’ confidence in you and


your ideas,” says Tami Reiss, the tool’s creator. Not good.

FORCE OF HABIT

PHOTOGR APHY: STOCKSY; GET T Y IMAGES

Apologising is something ingrained in us from an early age. Research from the University of Virginia suggests saying sorry becomes a very important tool for us from the age of six or seven, when we start to build social skills. After that it’s likely it builds up via the process of context-dependent repetition – so, if you say sorry every time someone bumps into you, it will become a knee-jerk reaction that will stick with you for the rest of your life. There’s also evidence to suggest women may be more prone to over-apologising than men. A recent set of studies published in the journal Psychological Science certainly found female participants apologised more in their daily lives than their male counterparts. “Part of the reason is that women are more likely to think an offence has been committed,” says study author Karina Schumann. Surely this is also about social conditioning – it’s a power play, right? Professor Judith Baxter, a sociolinguist at Aston University, believes these differences could stem from the way men and women are expected to behave in the workplace. Plus, according to research, women tend to be more empathetic and better peacemakers within relationships. “We say sorry when it’s not our fault partly to avoid conflict, but also because we’re still being socialised to be more deferential to men,” says Baxter. “By saying sorry when we don’t need to, women are apologising for themselves and for their existence.”

THE SORRY TRUTH

‘Sorry’, then, is arguably tantamount to admitting your ‘lesser-ness’ and can have a horrendous effect on your self-esteem. According to a University of Queensland Business School study, refusing to apologise can boost your self-esteem by increasing your sense of self worth.

So it could be reasoned that saying sorry too much could have the opposite effect. “Language is as powerful as actions and ‘sorry’ definitely has an impact on your self-esteem,” says Baxter. “The way you speak has a very strong power to construct who you are, and if you use it in this very indirect way – using words like ‘just’, ‘sorry’ and ‘actually’ to try to soften what you say – your sense of self becomes blurred.” There is a bitter taste to all this, though, the niggling sense it is condescending and anti-feminist to try to police what women say (after all, no one criticises men for not being apologetic enough). “Asking women to modify their speech is just another way we are asked to internalise and compensate for sexist bias in the world,” says feminist writer Ann Friedman. For some, this endless policing of women’s language is similar to the way our culture polices physical appearance. And little good can come of that. What’s more, over-apologising may not be all bad. Giving superfluous apologies has actually been proven to make you more approachable, more trustworthy and more likely to get what you want. In one study, researchers at Harvard Business School hired a male actor to approach 65 strangers on a rainy day and ask to borrow their mobiles. In half the cases, the actor preceded his request with: “Sorry about the rain.” When he did this, 47 per cent of strangers gave him their mobiles, compared with only nine per cent when he simply asked to borrow their phones. Sometimes, sorry just works. It’s a valuable tool for social cohesion. The danger comes when you demean yourself by believing you deserve to apologise for everything. In her article, Dunham calls for us to use ‘sorry’ only when necessary, and to find alternatives when it’s not (like when someone on the bus clocks you over the head with their bag). So why not give it some thought and try to say what you really mean? Sorry to be blunt. WH

SAY WH AT YOU ME AN Dish it out

Your partner’s done the washing up? Express gratitude rather than apologising for having left it, suggests Juliana Breines from Brandeis University. Just lose it

Try to avoid using the word ‘just’ – it makes you sound apologetic and defensive, says US life coach Tara Mohr. Just a friendly piece of advice, that’s all. Speak for yourself

“Never say sorry on behalf of someone else if you’re blameless,” says Baxter. No matter how much the awkwardness might make you squirm. Make a note of it

Write lists. “Take note of your apologies for a few days, then go over them and reflect on whether they were necessary,” advises Schumann. Choose your words

Say “I apologise” instead of “sorry” – but only if and when you really mean it. “It’s direct and leaves no room for misunderstanding,” says psychologist Dr Elle Boag. FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 57


Nourish your KEEP YOUR SKIN LOOKING AND FEELING ITS BEST WITH THE NEW PALMOLIVE OIL INFUSIONS RANGE THAT HYDRATES THE SKIN AND INVIGORATES THE SENSES


ADVERTISEMENT

skin every day Make the Palmolive Oil Infusions range your new everyday indulgence. Enriched with an infusion of essential oils and botanical extracts, the moisturerich formulas penetrate deeply to hydrate and rejuvenate. Choose from the luxurious body moisturiser, body wash and liquid hand wash in three beautiful fragrances, or the nourishing body bar for the ultimate pampering experience.

Infusions of essential oils and botanical extracts leave skin moisturised and fragranced

Moisture-rich formulas

Infused with essential oils

Three unique botanical blends

Easily absorbed and with a non-greasy feeling, each product deeply hydrates and nurtures the skin, so it looks and feels its best.

The range is enriched with an infusion of essential oils, with the moisturiser, body wash and hand wash each enveloped in a stylish apothecary bottle.

Reward your senses every day with three luxurious scents: jasmine with avocado oil, citrus with jojoba oil or rose with macadamia oil.

Jasmine with Avocado Oil

For more information, visit palmolive.com.au

Citrus with Jojoba Oil

Rose with Macadamia Oil


BOYS ON THE SIDE 1 You love your bloke but you can’t stop WhatsApping Andy. Hello, back-up BF

By Faye Brennan

You’ve always been told to have a Plan B. That’s why you upload to the cloud. Or pack flats in your handbag. Or have a few guys on retainer in case your current relationship crashes and burns. Wait, what? Romantic back-up options are surprisingly common. A recent study in Computers in Human Behavior found the average woman has about four ‘backburners’ – men she regularly communicates with in case she finds herself back on the market. As for the average taken guy? He has eight potential women-in-waiting. And now, it’s never been easier to tap those back-ups, thanks to social media, say study authors Dr Jayson Dibble and Dr Michelle Drouin. Their research found that having other people on reserve doesn’t necessarily mean you’re not committed to your man (most digital exchanges in the study were platonic; one third were racy). Still, it’s a slippery slope. Sending another guy a DM can signal that something might be missing from your current union. What exactly? Depends on which of these four guys are warming your love bench.

60

RIGHT HAND MAN?

THE FORMER FLAME

You two hooked up or maybe even seriously dated, but because of some hiccup, your bond fizzled. Your Facey friendship, however, hasn’t, and seeing him pop up in your feed reminds you of those good times. You like his shirtless boat party pics and message him, “So, how was it?” when he gets back from a work trip. (Red flag: you even know he was on a work trip.)

Marriage Counselors. Talking to your ex is your strategy to ease that niggling feeling. Possibility two: you’re bored by how drama-free your love life is now. (Oh, he went hang-gliding yesterday? We made zoodles.) “It’s like you’re sitting in a lifeboat while on a luxury cruise,” Doyle says.

HERE’S THE DEAL

WILL IT BURN YOU?

You may not be confident in your relationship, so you’re living with one foot in the past which is more comfy, says Laura Doyle, an intimacy expert and author of First, Kill All the

Chatting with a past lover is not worth the fight it will cause if – or ‘when’ – your bloke finds out. “There’s evidence contact through social media can lead to jealousy, emotional cheating and relationship discontent,” says Drouin. SNUFF IT OUT

“Unfriend the ex and block his number,” says Doyle. It’s harsh, but what you had is o-v-e-r! Once he’s a digital ghost, turn your attention to your main man. If things are a bit yawn-y, sign up for a bootcamp or, hey, go abseiling to experience some excitement without effing up your bond.


Life etc back-up bf

WHAT’S H I S RELATI ONS H I P AGEN DA?

The telltale signs b e l o w, a s o u r e x p e r t s informed us, look, super similar to the red flags of an emotionally unavailable dude. Because, well, he sort o f i s . A n d yo u d o n ’ t have time for that.

> He’s dating you and other

women, but says that he “can’t commit right now”. > He’s single, but texts you to “hang out” on Friday and Saturday nights. And always after 9pm. > He’s a long-time friend who vanished after he got a GF. Now that they’ve broken up, he’s resurfaced... with a drink invite. > He’s in a serious relationship but often sends you flirty Snapchats. Uncool.

2

THE LONG-TIME GUY FRIEND

So, he’s your best male comrade. He has an adorable family, a solid career and would make an excellent husband – which his girlfriend is well aware of. You’ve never

felt a sexual zing with him, but keep in touch via Insta posts and texting. HERE’S THE DEAL

You have a male who knows you and cares about you, which may be a smart and healthy strategy, especially if you’re planning to (or already do) have kids.

“Many women today live far from relatives, so they collect people they hope will help them in difficult times,” explains human behaviour researcher Dr Helen Fisher. A back-up male nanny? WILL IT BURN YOU?

If your guy friend is perfect in your eyes

(minus ‘the spark’), you may start to compare your significant other with him. “Even those in committed relationships continually assess the suitability of potential romantic partners,” says Drouin. But this can create an unfair uphill battle for your man – suddenly, he doesn’t dress well enough, and so on. Though you love him, you can’t overlook his faults. SNUFF IT OUT

Keep the line between friend and lover very concrete. Invite your pal over for dinner with you and your man to eliminate grey areas and fully establish him in the friend zone, says Doyle.

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 61


Life etc back-up bf HANDY ANDY

3

THE SHAMELESS FLIRT

You met while attending a party solo. As soon as you locked eyes, woah, downtown fireworks! You made it clear you’re off-limits, still his flirty Snapchats and DMs prove he doesn’t care. You’ve only responded once or twice but, secretly, the attention gives you blush-worthy tingles. HERE’S THE DEAL

WILL IT BURN YOU?

He makes you feel wanted, but if your goal is a long-term relationship, reserve the romance and sexual attention for your guy only, says Michael Gurian, a relationship expert and author of Lessons of Lifelong Intimacy. Fail to do so and you’re egging on an affair. SNUFF IT OUT

Gurian suggests telling your guy what you need and how often (such as an “I love you” once a day or a date each week). Then, when he’s rapt in TV sport, you won’t need validation that you – and your union – are still smokin’.

4

THE WORK HUSBAND

You spend every weekday emailing each other from across the office, so it’s only natural that he knows the ins and outs of your daily life. He’s your latte-run standby, and when the boss is a pain, he’ll text you during your commute home until you cool down. Yeah, he’s your ride-or-die man from nine to five and you can’t imagine a workday that doesn’t include him. HERE’S THE DEAL

There’s a reason that so many women have work husbands – these relationships can provide major benefits, says Gurian. “The limbic system is set up to form multiple attachments so we can get many of our needs – like psychological, spiritual and emotional support – met by different people,” says Gurian (but remember, intimate needs are different and reserved for Mr Numero Uno). In fact,

62 women s h ea l t h .co m .au FE BRUARY 2017

Gurian says that in his work with married couples, he found those who don’t have any outside connections tend to suffocate their partner with the pressure to be their all. WILL IT BURN YOU?

It can be trouble if you’re complaining ad nauseam to your office husband about your partner, since you’re inviting him into your intimate world. (Talk to your girlfriends if you want to vent!) You might lean so hard on your cubicle pal’s shoulder you drift apart from your guy

who’ll be left wondering what happened. SNUFF IT OUT

You don’t need to ditch your colleague, but keep the subject of your chats light, like how you caught up on all those GoT episodes. And, if he asks how you and your man are doing, be transparent but subtle, says Fisher. “Mention fun activities that you and your partner recently did together and he’ll know you are happy.” And if you’re not? Briefly say you are working on figuring some stuff out together – then do so. WH

WHEN A N EX CUTS YOU OUT He has a new woman, so it might mean

farewell to your friendship. You may want to lash out at him (or his new girlfriend) for the snub, but it’s better to accept his decision and wish him well, says Katherine Woodward Thomas, author of Conscious Uncoupling: 5 Steps to Living Happily Even After.

PHOTOGR APHY: TOM SCHIRMACHER

“As women, we need to feel desired, cherished and adored – that’s how we’re built,” says Doyle. “So in instances of low-level loneliness, like when your partner is staring at his phone or playing video games instead of paying attention to you, you may feel tempted to find an admirer.” Enter this handsome specimen who has a way with one-liners.


SAVE $10 BEFORE JANUARY 24 SYDNEY’S NORTHERN BEACHES Rise to the challenge and take part in one of Sydney’s favourite community sports weekends.

SATURDAY SUNDAY FEBRUARY 4 FEBRUARY 5 7km, 10km

1km, 2km & 5km

sunruncoleclassic.com.au

sunrun.coleclassic #sunrun #coleclassic


Life etc c a r

smarts

Colour me happy

White cars stay cooler in the sun – and they also make resale easier. “The most popular new-car colour is white, so it makes sense second-hand buyers will have the same desires,” says WH motoring expert Stephen Corby.

WH Car Ta l k

HOT WHEELS

Get the ultimate summer body – for your car!

It’s not just your skin that needs protection from summer rays – your car does, too. Yep, just like your complexion, you need to look after your car’s paintwork – the sun can fade it and cause interior materials to crack. Oh.

WORDS: HAILE Y PHIL ANDER & ANTHEA ENGL AND. PHOTOGR APHY: GET T Y IMAGES

SMART PARKING

Here’s your sun-protection plan: store your vehicle in a garage or carport to limit exposure, and avoid parking under trees where sap and bird droppings can hit your car. If birds do take a crap, get rid of it, ASAP, says WH Motoring Expert Stephen Corby. “As lacquer warms in harsh Aussie sunlight, it softens and expands, while the heat dries

WH ROAD TEST

Fiat 500X, from $26,000

Driven by: Anthea England, WH Features Writer

and hardens the droppings,” he explains. “Then when the lacquer cools overnight, it contracts and moulds itself around the crap.” The result: etchings in the paintwork. “Use a moist cloth, and if it’s dried or won’t come off easily, leave the cloth on it for 10 minutes and try again.” While they may seem daggy, reflective shades keep interior temps down while preventing sun damage. Got spare cash? Invest in tinted windows to protect leather finishes and stop fabric seats from fading. Your car will be cooler, too.

WASH AND WEAR

Washing your car once a week will help to reduce the build-up of

Room to move

I like the 500X – it’s like a sexy SUV with a small-car feel. Yep, the Fiat 500X has gone to the gym and bulked up, big time. This car felt super roomy – and I’m almost 182cm. There’s also a surprising amount of space in the boot for all of your stuff.

Tech time

corrosive dirt, chemicals and dried bird poo. But step away from the household detergents! They strip the paint’s protective layers and could result in you having to respray your car. Use a car-specific product. Then, dry with a chamois and finish with a microfibre cloth to bring out the shine. Also, avoid automatic car washes. “You’ll get swirls, scratches, smears and a car that doesn’t really look that clean. Don’t do it,” says Corby. “If you don’t have the time or energy, take it to a detailer and get the cheapest handwash you can find. It will still be better.” Remember, keeping your car’s body in top shape will mean max resale when it’s time to trade in.

I drove the Lounge model, which has a BeatsAudio Premium Sound System with a subwoofer and eight speakers. Ideal for blasting Beyoncé on my trip (sorry, passengers). The Uconnect system is also useful – it delivers entertainment and info via a big touchscreen. I liked the media hub with ports for my devices, too.

Safety first

Big ticks for the Blind Spot Monitoring, rear back-up camera, forward collision and lane departure warnings. I tested the 500X on a really rainy day and it handled well on the wet roads. The rain-sensing wipers and automatic headlights also came in handy. Clever! WH

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 65


OUR BEST DEAL

SUBSCRIBE NOW & ENJOY SAVE 50% *

✦ ONLY $45 for 12 issues ✦ SAVE 50%* on the newsstand price ✦ FREE delivery direct to your door ✦ Already a subscriber? Extend today with this great offer!

* Offer is valid in Australia only and closes 06/03/2017. Subscriptions may not include promotional items packed with the magazine. This offer cannot be used in conjunction with any other offer. Pacific Magazines Pty Ltd is collecting your personal information for the purpose of processing your order. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Seven’s Privacy Policy, which is available on subscribetoday.com.au/privacy-policy. By providing your personal information, you agree to the terms of the Policy. Without limiting the foregoing, Pacific may disclose your personal information to its related entities and service providers for research and profiling purposes as well as processing your order. Pacific may also use your personal information for the purpose of Pacific and its related entities sending you information regarding programs, products and services available through them and/or through their business partners, and to Pacific from time to time sharing your personal information with carefully selected business partners for the purpose of them sending you such information directly. We will always provide you with the ability to opt out of those communications.


12

OF THE YEAR

PRICE SALE

WAS $90 NOW $45 VISIT

subscribetoday. com.au/P72VKA

CALL

1300 668 118 and quote P72VKZZA


Beautyb rief 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 g o rg e o u s

YOUR FITTEST FACE

You look hot after exercise, so take that sexy, smudgy dewiness beyond the gym. It’s #athleisure for your face

69


LOOK 1

LET’S DO THIS

G LOSSY LA S H E S A ND B R OWS

A f t e r- e f f e c t s o f a f o r e h e a d drip-fest – or an edgy shine treatm e nt? We wo n ’ t te ll . D o t h e b row e q u i v a l e n t o f s l i c ke d back swimmer ’s hair and brush them up for definition.

GO-TO GEAR

Don’t be tempted to use waterproof mascara – it can be too tough to remove for everyday use. Go for something smudge-resistant that can be removed easily with warm water. For that lacquered-lash look, use Clinique Lash Power Feathering Mascara, $38. For sheen and hold on brows, try L’Oréal Brow Artist Sculpt in 02 Brunette, $20.95 for darker brows. THE MOVES

Swipe defining black mascara on top lashes and an ultra-light layer on lower lashes,

FRIZZ BENEFITS

The F word you love to hate can scrub up with a slightly tamed ponytail. Apply a gloss primer to smooth away intense frizz – we love John Frieda Frizz Ease Forever Smooth Anti-Frizz Primer, $16.99. Finger-comb dry hair to the back of your head, letting any lumps and bumps be (resist the urge!). After securing with a hair band – try Invisibobble Hair Rings, $10.95 – gently rub your hairline to release those baby hairs. You’re going for a cool bed-head style.

70

followed by a coat of the brow gel to top and bottom. Brush gel on in an upward and outward motion. YOUR OTHER FEATURE

All you need is tinted moisturiser and a clear lip balm – keep the focus on your eyes.


Beauty g y m

skin

SMOOTH MOVES

F EB RUA RY 201 7 wome ns he a l t h.com.a u 7 1


Beauty g y m

skin

LOOK 2

P LU SH L I PS

Mother nature knows best when it comes to lip stains. “Increased blood flow during exercise can cause your lips to deepen in tone, and heavier breathing can cause a little dr yness,” says dermatologist Dr Francesca Fu sco. In other words: hot matte mauve.

LET’S DO THIS GO-TO GEAR

LOOK 3

D E WY S K I N , SM U D GY LINER Yo u k n o w t h e l o o k – y o u step out of the pool, skin glistening, eyes bright…if you ’ve ever nailed your laps with a smidge of eyeliner on, you ’re well aware of the messy (but s e x y) c o n s e q u e n c e s .

72

LET’S DO THIS

Choose a matte lipstick that’s one or two tones deeper than your natural lip shade – you’re going for sporty-chic, not

night-out glam. Try Napoleon Total Bae Matte It! in Nude Addict, $19. THE MOVES

Lightly graze the pencil over your mouth, focusing on the outer border. Use your finger to buff and diffuse the colour inwards.

GO-TO GEAR

Don’t be afraid to double up on the facial oil. Try layering Dr Lewinn’s Instant Beauty Radiance Booster, $49.95 with Sukin Supergreens Nourishing Chia Seed Oil+, $19.95, then apply a pearly highlighter, like Physicians Formula Powder Palette Mineral Glow Pearls in Beige Pearl, $29.95. Choose a soft-black coffee eye pencil – we love PÜR Double Ego Duel Ended Eyeliner in Tasmania, $29. THE MOVES

Apply the oils to a clean face, then add

YOUR OTHER FEATURES

Dust bronzer where you’d naturally get sun-kissed (emphasis on ‘kissed’ because, SPF) if you exercised outdoors, which means your forehead, cheekbones, bridge of the nose and even eyelids.

tinted moisturiser. Dab the highlighter onto cheekbones, the bridge of your nose and your cupid’s bow. With your eye pencil, trace top and bottom lash lines, then use your pinkie to gently smear the colour. Finish with mascara. YOUR OTHER FEATURES

All-over dew plus a tonne of colour can make you look like a clown caught in a downpour. Stick with peach cream blush and neutral lip balm.


73


Beauty g y m

skin

LOOK 4

Make-up artists aren’t the only ones with a healthy g l o w. S c i e n c e s a y s i t ’ s legit: “ When you exercise, your body rushes blood not only to the working muscles , but out to the p e r i p h e r y, c a u s i n g c h e e k s to flush ,” says Dr Dixie Stanforth, kinesiology and health education lecturer a t t h e U n i v e r s i t y o f Te x a s .

LET’S DO THIS GO-TO GEAR

Hit up a vibrant pink-coral blush. We love Becca Beach Tint in guava, $45. Glowy, just smashed a 10-kay look, guaranteed. THE MOVES

Everyone’s cheeks redden in slightly different spots (do a set of star jumps if you want to find out), but “the apples are where it’s most common,” says dermatologist Dr Francesca Fusco. “Dab

74

on blush with your fingers and blend in circles, not up towards the cheekbones,” says make-up artist Eric Polito. YOUR OTHER FEATURES

Keep them neutral and soft. Shimmery beige eye shadow, a slick of mascara and pink lip balm should do the trick. WH

WORDS: ASHLEIGH AUSTEN & JILL PERCIA . PHOTOGR APHY: MARIE BAERSCH; MAT T R AINE Y/RODALE IMAGES

FIERCE FLU S H


ADVERTISEMENT

Discover a whiter smile in just 2 DAYS It’s as easy as...

Brush.

Whiten.

Go.® Colgate Optic White® Toothbrush + Built-in Whitening Pen. Available in all leading supermarkets and pharmacies.


OH, BUOY!

BEAUTY You can’t plan when an emergency will hit – but you can plan how to fix it when it does

76 women s h ea l t h .co m .au FE BRUARY 2017


Beauty t i p s

& tricks

YOU’RE CAUGHT IN A DOWNPOUR, ON YOUR WAY OUT

YOUR ISSUE You’re not just under attack from the rain-related frizz; the high carbon dioxide levels in polluted cities can form carbonic acid, making water more harmful to hair and skin. FIX IT Stylist Josh Rees Hole explains how to style it out. “In the ladies’, put your head under the hand dryer to reduce dampness. Section your hair at its part, then take each side and twist all the hair around your fingers. Wind each side like a bun and heat. Leave to cool for a few moments, then unwind and run your fingers through them for date-appropriate waves.”

WORDS: ASHLEIGH AUSTEN & FLEUR FRUZZA . PHOTOGR APHY: DIMITRIS SKOULOS/ TRUNK ARCHIVE.COM/SNAPPER MEDIA; ED URRUTIA

The kit

IT’S REVIEW TIME AND THOSE POST-GYM SWEATS WON’T QUIT Y O U R I S S U E Fun fact: while exercising pre-meeting is shown to boost confidence, it also can leave you sweating for an hour after you’ve worked out. You need to reduce your temp and aid evaporation. That means no hot showers or double shot lattes, right? F I X I T Glug cold water. A University of Ottawa study showed those who drank ice-cold drinks while exercising perspired less. The same trick works by placing a cold towel under your arms or on the back of your neck.

The kit “Look for an antiperspirant with aluminium,” says dermatologist Dr Adam Friedmann. Try Nivea Stress Protect Clinical Strength Antiperspirant, $14.75. The trick: apply it when you’re totally dry.

Invest in a pocket-size Moroccan Oil, $28.50. If it starts pouring down, run a pea-size amount through your hair to zap frizz. Oils repel water, plus this one is packed with nourishing fatty acids, omega-3s and antioxidants to tame your mane.

The kit

YOU’RE CRYING AT WORK AND HAVE A BIG MEETING IN FIVE Y O U R I S S U E Puffy, red eyes that make you look like a sad panda. Why? The glands around the eyes are filled with extra blood used to carry those tears. Meanwhile, the sodium in those tears is what makes everything around your eyes swell. FYI: rubbing only makes it worse. F I X I T Dab your eyes with a tissue to absorb as much liquid and sodium as possible. Now run a teaspoon under a cold tap, then gently pat it around the eye sockets (but not over the eye itself in case of infection). The cold will constrict the blood vessels and reduce swelling.

For instant calm, make-up artist Ruby Hammer says to keep a bottle of Murine Eye Mist, $14.95, in your desk. “These contain natural extracts like chamomile to combat irritation and redness.” Or dab with Benefit’s Puff Off, $49, a gel that cools skin on contact and uses a blend of peptides to reduce puff.

PARTY + BIGGEST SPOT OF YOUR LIFE = WAH YOUR ISSUE It’s one of those parties you’ve shaped up for and counted down to. There will be old friends, exes… and now a spot the size of a house on the tip of your nose. FIX IT To zap that zit, look no further than your pantry. Soak a cotton tip in apple cider vinegar and dab it gently onto the spot.

The kit

Alpha-H Clear Skin Blemish Control Gel, $19.95, spurs on the healing process with antibacterial oregano, tea tree and eucalyptus. Follow up with La Mav Organic Bio-Active Concealer, $29.95. WH

77


Beauty n a i l s

ACED IT! By Ashleigh Austen

Essie Nail Polish in Fifth Avenue, $16.95 Hello, classic red. This shade suits fair and dark skin tones alike with a punch of shiny, bold colour.

2

Kester Black Nail Polish in Violet, $20 Cruelty free, vegan and Australian made, this purple shade pops against tanned toes.

Dior Nail Glow, $40 A barely there wash that lets your natural nails shine through. The wide brush makes gliding on a breeze.

6

7

SCOUT Cosmetics 5-Free Nail Lacquer Luxe Eco-beauty in Steal My Sunshine, $19.95 Fluoro fans unite. Rock this eco-luxe orange hue with a summer pedi and sandals.

3

OPI Infinite Shine Nail Lacquer in From Here to Eternity, $22.95 This hot coral comes with Barbie’s seal of approval. Pair with a base and top coat for 10 days’ wear.

LOVE ALL

4

5

Sally Hansen Complete Salon Manicure in Sky’s The Limit, $14.95 This little bottle holds a base, colour, strengthener and top coat. Stash it in your weekender for touch-ups.

Smith & Cult Nail Polish in The Bee Side, $23 A muted yellow makes for a fresh take on the classic nude. This eight-free formula sidesteps harmful chemicals and won’t dry out your digits (laters, cracked nails).

78 women s h ea l t h .co m .au FE BRUARY 2017

Maybelline Color Show Nail Colour in Bubblicious, $5.95 This bold, saturated take on raspberry dries in 60 seconds flat and the chipresistant formula means it’ll go the distance. WH

8

PHOTOGR APHY: ANTONIO TERRON/ TRUNK ARCHIVE.COM/SNAPPER MEDIA; ED URRUTIA

1

The new-season nail colours you need now


the results don’t lie 12 hours intensive long lasting hydration

Laura Dundovic TV Presenter, Model & Miss Universe Australia

The results certainly speak for themselves. We are totally confident that our Restoring Night Cream will work for you with 12 hours of continuous hydration to deeply nourish and replenish skin. Join Laura Dudovic and thousands of other natural skin care girls all over Australia discovering naturally healthy skin with Natural Instinct.

IN 23% INCREASE 21% DECREASE SKIN BARRIER IN WRINKLES *

Maintaining deep skin hydration after 7 days

*

Smoothing wrinkles & improving skin elasticity & flexibility

* Tested under Dermatological skin specialist control – 30 women after 7 days of application of product. Laboratory measured Miravex Antera 3D 2016. Centrum Kosmetykow, Dr Koziej.

#naturalinstinctskincare #6weekskincarechallenge

Know more, because it’s on your skin. Available at Woolworths, Priceline and all leading Pharmacies.

naturalinstinct.com.au


out k r o w th a lifestyle i w 7 1 20 ts your f f o k Kic n that fi pla

Y W E N R U YO TTEST HO


fitness

R A E Y Y D O ! m y g No

81


ON HOLIDAY “J u s t l a n d e d i n p a r a d i s e … Can’ t wait to hit the hotel g y m ! ” t w e e t e d n o o n e , e v e r. Maximise your leisure time by sneaking fitness into your itinerary

1. Sightsee on foot

Aside from saving on car hire and bus fares, you burn about 21kJ for every minute you spend hoofing around town. Plus, if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fatmelting kind, walk uphill. You’ll get a 60 per cent boost in kilojoule burn.

2. Carry a load

Toting extra weight can help you torch up to 12 per cent more kilojoules while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five per cent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.

3. Gain the outside edge

Loving your regs workout routine? You can reap extra benefits with a change of

82

scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts – one on a treadmill, one on an outdoor track – participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.

4. Broaden your body horizons

Get out of your workout rut and try some new challenges… Upper body Tone your arms, shoulders and back with… > Kayaking > SUP > Ziplining Lower body Tone your bum, and legs with… > Cycling > Hiking > Rollerblading Full body Sculpt your body with… > Rock climbing > Volleyball > Waterskiing

e! 5. Danc

So there was no room in your suitcase for sneakers. No stress. Sussing out the local dance floors can raise your heart rate as much as a gym session and torch mega kilojules. Here’s the breakdown based on how you shake it What

Burns

Hour-long salsa lesson

1124kJ

Dancing at a club for an hour

1041kJ

An hour of hiphop dancing

1880kJ

6. H OTEL ROOM WORKOUT

Do these one after another without rest, pause for 60 secs, then repeat the circuit twice more. Aim for 15 reps 1. Single-leg squat, reach and press Stand with feet hip-width apart; arms at your sides. Bend your left knee. Squat, then reach your left hand to the floor outside your right toes (A). Stand as you lift your left hand, lower your right arm and raise your left thigh to hip level (B). Repeat on the other side. That’s 1 rep. A

B

TIP

Raise your arm to the side at shoulder height

2. Push-up crawl Get into push-up position with your hands wider than shoulder-width (A). Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow. (B). Reverse the movement to return to start, then repeat on the other side. That’s 1 rep. A

B

3. Front lunge floor reach and reverse twist Stand with your feet hip-width apart. Lunge forward with your left leg. Try to touch the floor on either side of your left foot (A). Push off and step forward with your right foot, swinging your left leg behind you. As you sink back into a lunge, rotate around to the right (B). 4. Grand plie squat, reach and jump Stand with your legs wide apart and toes turned out. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips (A). Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead (B). That’s 1 rep. A

A

B

B


fitness

AT HOME

Squeeze these kJ-burning tips into your d ays of f to tip the scales in y o u r f a v o u r.

SQUAD GOALS

7. Garden time

It takes just 30 mins of mediumto high-intensity gardening (think planting, raking and weeding) to log your exercise quota.

8. Buy a cool new toy

Treat yourself to a nifty new fitness gadget. Even if it loses its novelty in a month, it will still have kept you moving through the feasting season.

ore out m n r u 9. B joules with kilo a thing feeling What

Burns

Stand during three 10-min phone calls

138 KJ

Play vigorously with your pet for 15 mins

343 KJ

Spend 15 mins washing up

113 KJ

Based on a 63kg woman

F EB RUA RY 201 7 wome ns he a l t h.com.a u 8 3


MEN WHO LIFT #NOGYM #NOPROB

10.STAY-AT-HOME WORKOUT 1. Side bridge abduction Lie on your left side with your elbow directly beneath your shoulder and your legs stacked. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line (A). Lift your right leg at least 15cm. Lower and repeat (B). REPS Do 8-12, then repeat on your right side.

B

A

2. Wraparound ankle touch Stand with your legs together and bend your left knee 90 degrees (A). As you squat, reach your left arm across your body and try to touch the outside of your right foot with your fingertips. Press back to start and repeat (B). REPS Do 8-12; repeat on the other leg.

TIP

Too hard? Just tap your knee

B

A

B

3. Plank bird dog Get on your hands and knees, hands beneath your shoulders with your back straight (A). Brace your abs as you simultaneously extend your left arm and right leg (B). Lower both and repeat, lifting your right arm and left leg. REPS Do 8-12 each side.

4. Double-stop push-up Assume a push-up position with hands slightly wider than your shoulders and back straight (A). Keeping your neck in line with your spine, lower yourself halfway and hold for 1 second (B). Continue lowering until your chest is only a couple of cm from the floor (C). Pause, then push back up to the halfway point and pause again before finally pressing all the way up. REPS Do 8-12. A

B

C

84

WITH Ta p i n t o t h e i r e n e r g y f o r p l a y f u l g e tmoving inspiration that ’s fun for all of you

11. Soccer mum

Grab a ball and head to the park for a game of soccer: one person keeps goal; the others are one-person teams. Swap goalies every time you score.

12. Play up

Don’t just sit on a bench while the kids play – monkey bars, swings, even that bench you’re sitting on are all gym equipment waiting to be used.

13. Burn

3 0 0 0 KJ

P USH A P RA M A RO U ND A SHO PPING CEN TR E FO R TWO HO U RS. * BA S ED O N A 70 KG WOM A N

14. Burn

1000KJ

CA RRY A BA BY FO R HA L F A N H O U R. 15. Burn

86 0 KJ

BO DYB OA RD ING FO R A N HO U R.

WORDS: GOTLHOK WANG ANGOMA & WANITA NICOL A . PHOTOGR APHY: SEAN L AURENZ, BETH BISCHOFF (MOVES); EXCERPTED FROM WOMEN’S HEALTH BIG BOOK OF YOGA AND WOMEN’S HEALTH BIG BOOK OF 15-MINUTE WORKOUTS

A


fitness

1 7.B UDDY WORKOUT Do this sequence of poses to help you get back into practice and keep your little one occupied at the same time

KIDS up s e p a h S 16. h old tight wit Long before upcycling was trendy, kids were collecting old stockings and turning them into toys. Try a game you might’ve played as a kid, known as elastics – the explosive jumps are a plyometric workout. Refresher course: Two people loop an elastic band (or pair of stockings tied together)

around their ankles. The third person performs a jumping routine. The band is moved to knee height and she repeats the routine. Each time she replicates it, the band moves up (hip, waist, underarm, shoulder). If she can’t nail it, her turn is up. A little rusty? Just stick to the basics: “Inside, outside, ON!”

1. Boat Start seated, with your knees bent. Keeping your spine long, lean back just far enough so your feet can float off the ground. Raise your legs, making a V-shape while holding the baby. Stay balanced on the tripod of your tailbone and sit bones, chest lifted, and gaze forward.

2. Leg lowers Use your baby to engage your core and lengthen your tailbone.

3. Chair Begin with feet together. Come into a half squat bringing your weight onto your heels. Press back so you can see your toes when you look down. Drop your tailbone, firm your front ribs inward and lift your bundle. Keep your shoulders relaxed and gaze upward. 4. Downward-facing dog Begin on all fours with your knees hip-width apart and hands shoulder-width apart. Stack hips over your knees and your shoulders over your wrists. Walk your hands a few cm in front of your shoulders. Curl your toes under, lift your hips and straighten your legs. Push into your palms to draw more energy into your lower body to help elevate your pelvis. Press down evenly with all 10 fingers. Keep your arms straight and rotate your outer upper arms inward to broaden your upper back. Draw the front of your rib cage in and press your legs back. Pull heels towards the floor as much as you can. WH

F EB RUA RY 201 7 wome ns he a l t h.com.a u 8 5


This year… “Oh, I’m drowning in it”

86


c a re e r

stop your busy addiction! By Victoria Joy

I F T H E R E ’ S ON E G OA L YOU SE T T H I S YE AR , MA KE I T SCH ED ULI N G M O R E D OW NT I ME. W I TH OUT I T, AM B I T I OUS YOUN G WOMEN L I K E YOU R SE LF A R E H EA DI NG FO R B U R N OUT. A ND HE R E’ S T HE K I C K E R – I T MI GH T BE SE LFI N F L I C T E D. PR E PAR E FOR SOME U N CO M FORTABL E R E AD I NG … FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 87


c a re e r

I could really do with a night off. My iCal tells me I haven’t had an evening ‘free’ in five weeks. Yet, here I am, posting a shot of my #clean, #healthy, made-from-scratch dinner at 11pm, after a barre session and a full day’s work. I’m a freelance health editor – not to mention a homeowner, girlfriend and charity volunteer – and, despite feeling like there just aren’t enough hours in the day, I continue to pack it all in, convincing myself it pays to be visible to the right people, at the right places (my Instagram feed is a showreel of evidence). The idea of clearing my schedule to do, well nothing, sparks feelings I don’t quite know how to categorise. Shame? Guilt? All I know is that being still feels like failing at life. You might relate. So many of us find ourselves in the grip of compulsive activity, shunning the idea of downtime and cramming our days with altogether more exciting, impressive experiences. The entire concept of ‘me time’ has fallen firmly off the agendas of young women in Australia, but why? And what does it mean for our overall wellbeing?

✱The cost of perfection Psychologist Sandi Mann, who addresses the issue in her latest book The Upside Of Downtime, explains that having nothing to do is a pastime we’ve come to actively avoid. “By embracing downtime, we perceive ourselves to be wasting that most precious of commodities – time,” she says. “As humans, we’re conditioned to be physically and mentally active, so choosing to undertake a passive activity, like watching TV, reading or simply looking out of the window, is seen to be of no intrinsic value and we judge ourselves for not dedicating this time towards a better purpose.” It’s not so much that our opportunities for downtime

88

have disappeared, but more that we’re snubbing the very idea of it. The concept of busyness as a badge of honour is so widespread it’s earned its own moniker: Superwoman Syndrome. First coined in the ’80s to describe women who want it all (a successful career and fulfilling home life), the term is now used by psychologists to refer to those who choose to be perpetually busy, often to the detriment of health and relationships. And – here’s the controversial bit – it is a choice, albeit at times a subconscious one. Research by Sanctuary Spa Covent Garden confirmed that while the average woman achieves 26 tasks a day, 80 per cent of us don’t feel good enough – and 72 per cent of the participants admitted this pressure to ‘achieve’ comes from the unreasonable expectations we put on ourselves, not from others. “It’s rarely the case that a partner, a friend or even a boss will tell us we’re lazy or don’t match up because we switch off our phones and watch an extra episode of our favourite show,” Mann says. In terms of the bigger picture, sociologist Dr Megan Todd argues our internal struggle is linked to

a larger cultural trend: “Living in this capitalist society, we’ve learnt to associate busyness with high productivity and disposable wealth, and to equate wealth with selfworth,” she says. “The outcome is that being busy becomes a marker of importance, responsibility and goodness – all qualities that are encouraged and valued.” An ideology that it seems we’ve all – myself included – taken to heart.

✱ Are we martyrs? As a freelance journalist, there is no start and end to my working day: my success depends on how many hours I’m willing to put in. So while the freelance life of flexible hours sounds appealing, the reality is that if I’m not working all the time, I feel like I’m not doing enough. Of course, technology has blurred those boundaries for my 9-5 friends, too – a smartphone means office life is no longer confined to working hours. But there is a difference between receiving an email at 9pm and responding to it right then and there. Of course, there are work emergencies and demanding bosses, but are we propping up those with the narcissistic belief the world will fall apart if we’re not on email to save it? “I never take a lunch break; even the thought of walking out of the office when everyone is at their desks is enough to make me feel guilty,” says financial PR Amanda Buckingham, 34. “It’s mainly because I worry what other people will think, but there is a part of me that wants to stay later than everyone else – it’s satisfying being the one person my boss can always rely on.” Not only are we all working longer hours than ever – research by The Australia Institute found the typical Aussie full-time employee works


“JUST ANOTHER DAY IN PARADISE”

C H I L L O U T BE FOR E YOU BUR N OUT If you agree with most of these statements from business psychologist Dr Lea Brindle, you could be desperate for some downtime…

I feel totally overwhelmed whenever I try to make a to-do list.

I will focus on other things rather than my body’s needs.

If I try and relax, a new thing to do pops into my mind.

When faced with a new task, I spring immediately into action.

Whenever people ask how I am, I moan about being busy.

I often struggle to delegate tasks to others.

I find it hard to tell if a task is urgent or important.

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 89


“This isn’t working!”

“THE MORE STIMULATION WE GET, THE MORE WE SEEK AND NEED IT – IT’S BASIC HUMAN NATURE” 5.1 hours of unpaid overtime every week – but another survey by the UK’s Stylist magazine found a staggering 96 per cent of women experience guilt at least once a day. In fact, research published in the Spanish Journal of Psychology suggests women are genetically biased to feel guilt at a significantly higher level than men. And we’re not just feeling the pressure to be busy, but to ensure our plans provide tangible ticks off the to-do list or come with bragging rights. It’s not enough to walk through the door in the evening and collapse in front of the TV with a bowl of leftovers, not when you could have spent that time going to see Cate Blanchett in a play or dining at a restaurant glowingly reviewed in The Urban List.

✱ Switch off to switch on Social media and developing technology play their part. “The more stimulation we get, the more we seek and need it – it’s basic human nature,” explains Mann. “We’re so plugged in to what’s going on around us – whether that’s an email alert about a new fitness class or a friend’s day out posted on Facebook – we pursue more and more novelty and stimulation. The result is that our benchmark for what counts as interesting and time-worthy has changed.”

90 women s h ea l t h .co m .au FEBRUARY 2017

Ironically, even activities we traditionally chose as ways to relax – baking, reading and yoga – have become bragging opportunities, as long as the brownies look good on Instagram, the novel is a Man Booker Prize winner and you can prove you’ve nailed a handstand pose in your Tully Lou tights. Psychologist Emma Kenny believes the need to make ‘me time’ Insta-worthy is damaging: “Choosing to be busy is one thing, but selecting things on a purely aspirational basis is another. If even mundane tasks become an opportunity to present ourselves in the best light possible, when can we ever truly relax?” It’s increasingly evident the way we perceive the value of our time has changed significantly. But to suggest to any Type A woman who is juggling work, motherhood, relationships and Instagram, we should simply regress to our golden days of downtime is nonsensical. We’ve convinced ourselves that wringing as much out of life as possible will make us happy – and yet, when it comes to the science, the opposite is true. By relentlessly flitting from one task to another, constantly switched on and that all-familiar guilt propelling us on to the next project, we place our bodies in a state of chronic stress. “It’s back to that old problem of the ‘fight or flight’ response being switched on continually – so our hearts, muscles and focus are on high alert all the time,” explains

Kenny. “But we’re not designed to maintain this response for long periods, so a constant state of busyness can take a real toll on the body, leading to high blood pressure, fatigue, muscle tension and anxiety.” As to the old adage ‘a rest is as good as a sleep’, psychiatrist and sleep expert Dr Matthew Edlund believes it bears truth. “Rest equals regeneration when it comes to the body, which is key to survival. Since most of your heart’s cells are remade in three days, and much of your body’s within weeks, rest is not wasteful but necessary. Fortunately, there are many active kinds of rest – very different from the ‘passive’, unconscious rest of sleep – required for the renewal, recreation and remaking of our tissues that keeps us alive and lets us thrive.” The science backs Edlund’s theory. Researchers from Harvard Medical School investigating the benefits of yoga and meditation found that after eight weeks of practice, MRI scans of the participants’ brains showed an increase in grey matter. An average of 27 minutes’ relaxation per day was shown to have a massive impact in the density of the amygdala, which affects stress and anxiety, and the hippocampus, the part of the brain associated with self-awareness and compassion. In short, taking time out to relax reduces the negative effects of chronic stress and can make us more aware of the pressures we’re putting on ourselves to keep busy. In your quest to relax, don’t forget to prioritise sleep, and not the kind where it takes you hours to drop off and you toss and turn all night – a telltale sign of burnout. Use the old tricks of a warm bath, an eye mask and a soothing herbal tea to help you drop off into a truly deep sleep, which according to numerous research (including a study from the University of Notre Dame) is what your brain needs to function well. So there you go – downtime and rest, good for body and mind. Switching off? Game on. WH

PHOTOGR APHY: GET T Y IMAGES

c a re e r


I’LL BE ENJOYING A PICNIC ON AUSTRALIA DAY, WITH FRIENDS FROM AROUND THE WORLD. Alphonse Mulumba New Australian

CELEBRATE #AUSTRALIADAY

YOUR WAY

Visit australiaday.org.au to find events in your area


A

YOUR HANDBOOK FOR AN...

92


2017 WE KNOW THE POSTHOLIDAY SEASON CAN FEEL A BIT, WELL, POSTAPOCALYPTIC. NO MORE PRESENTS ON THEIR WAY, THE PARTIES ARE OVER, AND AW, CRAP, HERE COME THE RESOLUTIONS! SO WE ASKED YOU TO TELL US EVERYTHING YOU WANT TO CHANGE, THEN HATCHED THIS: YOUR MASTER GUIDE TO TAKE EACH PART OF YOUR LIFE TO THE NEXT LEVEL.

SEX LIFE

CE

Focus, for crying out loud! Seriously, 40 per cent of you said your sex life would be so much better if you weren’t distracted. Here’s how to stay in the moment in the sack. GOODBYE TO: BODYIMAGE ISSUES

You’re seconds away from the O when your brain runs amok with thoughts of ugh, floppy boobs! So long, fireworks. “You can’t orgasm and hold your stomach in at the same time – you just can’t,” says Dr Laurie Mintz, author of A Tired Woman’s Guide to Passionate Sex. “Channelling your [breath] through your genitals will help you tune back into the sensuality of your body,” she says. Too weird? Activate your sense of smell by nuzzling into a fave spot on your partner, like the hollow above his collarbone, and breathe there.

GOODBYE TO: THE OUTSIDE WORLD

“It takes most stressed-out women 20 minutes of caressing and kissing just to relax, let alone get aroused,” says Mintz. The fix? Ditch the distractions – evict your mobile from the bedroom, and use an alarm clock for your AM wakeup. And block out time on your calendar: “Having a planned tryst gets you in the mind frame, and you don’t expend energy or time on that should-we-or-shouldn’t-we moment,” says Mintz.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 93


CAREER To the 61 per cent of you who said feeling stuck with the same job title is your biggest work struggle: you might need a jolt to get it moving. Solutions ahoy…

Do a gut check Instead of fixating on a promotion, ask yourself, “What do I want to do more of, what am I neutral about, and what do I want to get rid of?” says Heather Corcoran, an executive coach. You might look at the duties a promotion would entail, think, ‘Ugh – sounds miserable!’ and realise you want to pursue something else. Or you might think, ‘Bring it!’ Either way, research is crucial. Observe people currently in the role you covet, then investigate how you can emulate those duties and traits in your own work.

THE WORKING DEAD

94

Have tough convos Ask your manager what you need to do to be next-level ready. “Start by saying you’d like to expand your role within the company,” says Bonnie Marcus, author of The Politics of Promotion. “Speak in their terms to show you’re capable of communicating from a leadership point of view.” From there, you could ask, “What’s one thing I could do better to add more value to the team?” says Corcoran, who points out that both questions cast you as someone who thinks about the business and is solution-focused.

Market yourself well Don’t wait until an opportunity presents itself to update your CV and LinkedIn profile. Every two to three months incorporate as much quantifiable data as possible. “Doing this will help you craft an elevator pitch and articulate your strengths without stumbling over yourself,” says career coach Connie ThanasoulisCerrachio. If you start drawing blanks, ask yourself: what are the top five things you’ve done that have even impressed you? “That way of thinking leads people to come up with things they’re truly proud of, so when they speak of those achievements, they’re expressing genuine excitement and it doesn’t sound boastful,” she says. That said, be aware of your weaknesses and how you’re developing them, too.

Roll up your sleeves By now, you know what you want and what it’ll take to get there. Maybe it’s overseeing a new project or some junior employees, or it could be participating in bigger meetings and companywide initiatives. Either way, you can tackle those to-dos with more gumption than Jess Gallagher. After a couple of months, update your manager on your progress and how it’s affected her interests. You should also be checking in with new contacts; ask how they’re doing and share what you’ve been up to; once a season is not too often to be annoying.

You told us you want to own the weights room but don’t feel 100 per cent confident in your skills. You’ve got the basics, so our fitness editors have zeroed in on how to nail four key moves. Let us spot you.


hack 2017

BARBELL LUNGE 1 You may be tempted to keep

your feet wide, but narrowing your stance can actually stabilise you. 2 Move your hips straight down. Shifting them forward can increase stress on your joints. 3 Push through your entire foot, not your toes, to stand back up.

DUMBBELL ROW 1 Before you start,

pull your shoulders back instead of scrunching them up. Focus on creating as much space as you can between your shoulders and ears. 2 Start each rep by squeezing your shoulderblades together, then bending your elbows. 3 Stick your chest out as you row the weights to prevent rounding your lower back, which won’t fully engage your shoulders.

level; looking down can make you lean forward and hurt your back. 2 Think sitting back first. Think bending your knees second. 3 Imagine your heels are glued to the floor the entire time; this will ease pressure on your knees.

STRAIGHTLEG DUMBELL DEADLIFT 1 Push your hips

back as you lower your torso, which will help to keep your back flat. 2 Imagine you’re shaving your legs with the weights as you stand, to prevent straining your lower back. 3 When lifting the weights up, think squeeze (your glutes) and thrust (your hips forward), not pull (with your lower back).

FITNESS

BARBELL SQUAT 1 Focus on a mark just above eye

95


hack 2017

FINANCES

Half of you said you’re ready to be fiscally savvy ballers and get your spending – and savings – under control. We’ll make this painless with a back-to-basics strategy.

Step 1

Get the lay of the land

Financial planner Jeff Motske’s method for figuring out the state of your finances is easy yet eye-opening. First, grab at least three months’ worth of bank and credit card statements and three highlighters in different colours. The first shade is for essentials (rent/mortgage, groceries, transport, loan repayments, health care); the second is for lifestyle purchases (Netflix, dining out, concerts or sporting events); and the third is for frivolous purchases (like going to the shops for one specific item and leaving with five more). “When you look at those impulse buys together on actual paper, it puts your habits in better perspective than if you’re just scrolling through an app,” says Motske. “You also realise that you have the makings of a budget that allows for saving towards a big-ticket item or future financial goals.”

Step 2

Recalibrate

Now it’s time to compare your spending to what’s actually realistic. Motske says no more than 55 per cent of your final take-home pay (that’s post-tax dollars) should go towards the ‘necessary’ category. And cap your ‘nice-to-haves’ in colour two at 20 per cent. The rest should go towards savings and paying off loans. But hey, we’re all human – just keep those impulse buys under two per cent.

96 women s h ea l t h .co m .au FEBRUARY 2017

DUST OFF YOUR FOOD PROCESSOR You probably have one stashed deep in the cupboard and unearth it only for the occasional Jamie Oliver 30-minute meal. But that sucker is an ace multitasker, says Emilie Raffa, author of The Clever Cookbook. Use it to grind a hunk of parmesan. Or pop in an attachment to thinly slice or grate everything from butternut pumpkin to zucchini.

GET ALL RUSTIC Think you need to peel those carrots you’re cooking just because the recipe says so? Look, they’ll be just as tasty – not to mention boast more fibre – if you give them a good scrub under the tap and toss into your processor or a roasting pan. Same goes for potatoes and beetroot; just try to buy organic for anything with a thin skin.


GO VEG OVER GRAIN Nutritionist Ellie Krieger swaps out rice and other starches, which can take 20 to 45 mins to cook, for cauliflower or other veg which is ready in a fraction of the time.

Slash prep time

Stir-fry sounds delish, right? Not if you crowd the pan with a billion vegies, turning your dinner into a literal hot mess. (A jam-packed pan also adds about 10 mins of cook time.) Instead, Raffa advises sticking with one or two picks. Boiling pasta? You don’t need an entire pot of H2O. Stick with just enough to cover your pasta, and reserve half a cup of the starchy water to thicken your sauce without more kJs.

You want healthy dinners that don’t take as long as an Adele album to produce. Who’s got the ingredients, patience or time Every. Single. Night, right? Beyond Pepper Leaf, here’s our two-pronged plan of attack...

Make it in advance PREPARE HOMEMADE MIXES AND MARINADES

STOCK YOUR FREEZER

Krieger – whose cookbook, You Have It Made, is devoted to do-ahead recipes – often relies on DIY spice combos. Buy a couple of glass jars and load them up with equal amounts of chilli powder, garlic powder and oregano or smoked paprika, garlic powder and crushed dried rosemary; they’ll go with just about anything (vegies, fish, meat) and stay good for at least six months. On Sundays, Krieger also devotes an hour to scratch-making versatile barbecue sauces, salsas and dressings that can doctor up a variety of mains. “They keep for about four to seven days, so you can just brown the meat the day of.”

And we don’t mean with packaged ready meals. “When a protein goes on sale, I buy a lot and prepare a marinade or two,” says Raffa, who then portions her ingredients into freezer bags. “The protein absorbs the marinade as it freezes, then again when it defrosts.” Any cut of chicken will work, as will her three other go-tos: salmon, pork tenderloin and steak. Just skip this method with vegies, which get too watery, and prefrozen prawns, due to bacteria hazards. For more prep tips, flick to p125.

NUTRITION

DON’T OVERDO IT

97


hack 2017

LIFE Source it out

Can’t bear to face scrubbing last year’s lasagne off the bottom of your oven? Outsource the job on Airtasker! Post a task for free by describing on airtasker.com what you need done – anything from delivering a parcel to designing a website. Airtasker Workers will provide offers, fees for which they’ll complete your task. Check out their profiles, pick the best one, and they’ll get the job done. Or, if you’re keen for a little extra cash in 2017, put yourself forward as a Worker. Love.

YOUR SLEEP SCHED IS A BIT WONKY You should be clocking seven hours of uninterrupted zeds every night. Just as crucial is a regular sleepwake pattern, says Dr Timothy Morgenthaler, a sleep specialist at the Mayo Clinic. Consistently going to bed and waking at the same time every day (or within a halfhour) helps your body know when to be alert and when to snooze.

YOU HAVE A SNEAKY SLEEP DISORDER

Write it down Keep a big empty jar on a shelf and fill it with notes of good things that betide you this year. When something cool crops up, write it on a Post-it and put it in there. Next year, you can empty the jar and see what amazeballs stuff happened to you in 2017. Jar of joy.

98

Stick to 30 No one’s got enough hours in their day, so whoever invented the one-hour default in calendar software has a lot to answer for. They’ve been wasting our time. In 2017, make a pledge to set meetings at 30 minutes. Most meetings don’t need more than 30 mins to tick off what’s on the agenda. You might only need 15.

If your habits are A+ and you’re still not waking up refreshed, you might have a disorder. Keep a sleep diary for two typical weeks (so, you know, not when you’re at a hen’s weekend) and note the time you’re going to bed, your pre-sleep activities, any unusual awakenings, the amount of time needed to fall asleep, when you’re getting up, and how refreshed you feel. Once you’re armed with these details, meet with your doc. She may want you to sign up for a sleep study, a one-night observation that can detect disorders like sleep apnoea (where your airway can get blocked).


ENERGY

OK, SO NOW WHAT ARE YOU GOING TO DO?

Your doc will want a detailed medical history. Ask your family what diseases or conditions run on either side. Then jot down any physical, mental or emotional changes in the past few months. The more info, the more helpful your doc can be. Land of the Actually Living, here you come!

PHOTOGR APHY: GET T Y IMAGES . ILLUSTR ATIONS: JOEL KIMMEL; MAT T COSGROVE

HOW HAS YOUR MOOD BEEN LATELY?

Depression messes with your body and mind, and fatigue crashes the crappy party. Think back on the past month. Maybe you’ve been nursing a persistent empty feeling and haven’t felt like doing things that used to get you pumped.

TIME TO REBOOT YOUR SLEEP HYGIENE

Faffing around on your iPad, firing off emails from your laptop or watching TV in the hour before your head hits the pillow could be revving up your brain. (Electronics emit a blue light that can disrupt the sleep hormone melatonin.) Trading those go-tos for a chill ritual, like taking a bath, and keeping your bedroom cool and quiet can help. WH

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 99


HART TO c ove r exc l u s ive

1 0 0 women s h ea l t h .co m .au FEBRUARY 2017


Jessica Hart, the Aussie beauty with the bombshell body and business brain, chats to WH about keeping in runway shape – while eating all the burgers By Ta ra A li

Photog raphy Simon Upton

HART FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 1 01


It’s no wonder Hart, 30, stars in Seafolly campaigns and walks the Victoria’s Secret runway – she’s in ace shape, and that’s because she gives her body plenty of TLC. “I just took a three-day transcendental meditation course at the weekend, it’s my new thing,” she says. “My sister [Ashley] has been meditating for years and every time I’m with her, she does 20 minutes in the morning, 20 in the afternoon. I used to think it was too hard to find the time, but I’m going to do it. The benefits outweigh the commitment by a long shot,” she says. We chatted to Jess while she was waiting for a flight back from LA (where Ash is based), to NYC where she lives with her boyfriend Stavros Niarchos III and her dog, Floyd. Between shooting fashion campaigns globally and running LUMA, her own natural cosmetics line, we’re frankly impressed she has time for anything except collapsing on the couch. High achieving is in this girl’s genes. Growing up my ✱ favourite meal was fried food… My mum always fed us healthy, organic food; we were never allowed white bread – it always had to be grainy, and I think at the beginning I rebelled against that and wanted all the things I wasn’t allowed to have. But it’s not long before you realise how unhealthy food makes you feel gross. I’m very much about balance today. Don’t get me wrong, I still love pizzas and

burgers and I eat them, I don’t hold back, it’s just about balancing it.

just feels better when you nourish it. I’m more loving towards myself now.

The older you get, ✱ the harder you have to work at the gym…

Starting my own ✱ beauty company has been a learning curve…

I turned 30 recently and everything’s changed. At 20 you don’t worry about much, everything bounces back a lot quicker. Back then I wouldn’t have thought twice about things like what I’m eating. But as you get wiser, you become more in tune with your body and it

At the beginning I knew exactly what I wanted, but I learnt along the way that you have to be open to professional opinions and criticism. We take polls now to find out what’s working. You have to be patient and you can’t learn unless you make mistakes, you have to be OK with that. And be willing to put yourself out there creatively, which is intimidating. But LUMA has been really well received and it’s an amazing contrast against modelling.

health vibe in NYC ✱ The is nothing like LA… There’s not as many glutenfree restaurants and juice bars and Bulletproof coffee shops everywhere. I do feel a lot healthier when I’m in LA. New York is more about eating out and there’s only so much you can control when you do that. With the lifestyle in New York, you don’t have a lot of time to go grocery shopping and cook for yourself. Most of the fresh food in your fridge goes off because for the next two nights you’re out for dinner. It takes a lot more planning to be healthy there.

The Bulletproof ✱ Cookbook is the last cookbook I bought… I go in and out of it. I don’t do the diet, which kind of misses the point! It’s pretty carb restrictive, and if I stuck to that, I mean, there’d be nothing left of me. But I love the butter coffee. I have it for breakfast.

1 02


c ove r exc l u s ive

once spent a year ✱ Inot eating gluten…

I did feel amazing, my system did work better. But then, well, I love pizza so I couldn’t keep that up! But now I feel I have a healthy relationship with it. But I think that by taking it out for that time it helped me tolerate it more, my system used to you know, back up if I ate a lot of wheat but now I think I process it and digest it better.

don’t limit myself to ✱ Iany one workout…

I think it’s important to switch up your routine as your muscles get used to doing the same workouts. I work out as much as I can, especially when I have time off. I love pilates, I do spin classes, I have a personal trainer and I do yoga. My trainer [at Crunch Gym in NYC] gets me to do circuit training – burpees, lunges, sit-ups, and we use the TRX.

HAIR: SOPHIE ROBERTS . MAKE-UP: SAR AH TAMMER . JESSICA WEARS SEAFOLLY SWIMSUITS; BY CHARLOT TE NECKL ACE (p101); SAMANTHA WILLS BR ACELETS (p101); PETITE GR AND BR ACELETS (THIS SPREAD); EARRINGS JESSICA’S OWN

is really hot ✱ SoulCycle in NYC right now…

I love it. It’s 45 minutes, it’s dark and they pump music really loud, it’s like being in a club at 7am. A lot of people like Barry’s Bootcamp, but I haven’t tried that yet. I don’t really like being yelled at. “Get down and give me 20!” I’m like, no.

I had to hang ✱ Recently up my ski boots…

A knee injury meant I had to. I’m so gung-ho and I go for it and I want to be really great too quickly! It’s too risky in my industry, with high heels and jumping around on photoshoots. Not to compare models to athletes, but we’re not allowed to do sport. If I break my nose I’m in trouble!

my days off I take ✱On online French classes…

It’s taking me years but I love learning, even if I get nowhere I enjoy challenging myself. Because I travel so much, by the time I get back to New York I also need to catch up on grooming, you know manicures and pedicures, see my dermatologist, dentist, get my roots done. Honestly, just spending the day at home on my computer and doing life admin stuff is really calming for me. WH

Jess’s favourite hangouts in NYC MASSAGE Any of the little Asian places, they’re well priced, you tell them exactly what you want and they do it. They get to the sore parts fast. PLACE TO GET GOOD COFFEE Sant Ambroeus in Soho. Plus they do great pastas, salads, fish. It’s a chain

MANI/PEDI Golden Tree, on Third Avenue.

FARMERS’ MARKETS The Union Square markets on weekends have good fresh produce.

GAMECHANGING FACIALS Georgia Louise (georgialouise. com). She uses infra-red lights and is always experimenting with new things.

FITNESS STUDIO SoulCycle. They’re all over the city, if you want a great, 45-minute workout you’ll find one within your vicinity.

and you can pick healthy or unhealthy.

A-LISTER HAIR Pierre Michel Salon on East 57th. Lydia does my hair. BEST PLACE TO TAKE A VISITOR FOR DINNER Carbone. It’s Downtown. There’s a penne vodka pasta with crispy breadcrumbs that’s just incredible.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 03


After the Fall 104


s p e c i a l re p o r t

Bystanders to a terrifying event – a violent assault, a car crash, an explosion – are at risk of posttraumatic stress symptoms. Even viewing such events on TV or social media can put you at risk. Since we’re privy to more of this nowadays (yep, terrorist attacks), WH examines how to minimise the mental suffering By Oliver Broudy

From the spectacular blue sky, a pale-pink shirt cuff flutters down next to Sarah Bunting. As it drops to the footpath she tries to compose her thoughts. Then she hears a cavernous groan. It is the sound of a skyscraper dying. The massive white dust cloud billows toward her. Sarah stood five blocks from Ground Zero on September 11 when the Towers fell. She wasn’t a first responder or a volunteer who came to help. She didn’t live in NYC. She wasn’t physically harmed and didn’t know anyone who was. She was just a 28-year-old web producer who was passing by. And yet, in the months and years that followed, she’d lose her train of thought when planes flew overhead, jump at trucks clanking over metal plates and, for no obvious reason, find herself feeling scattered. Even today she can’t bring herself to get rid of the sediment-encrusted black heels that tortured her feet as she trudged uptown that long-ago morning. It felt wrong to wash them, as if all it took to cleanse trauma from her life was a damp cloth. She couldn’t throw them away either. In the end, she stashed them in a closet, and like so much else from that day, they have burdened her ever since.

FEB R UA RY 2 01 7 wom en sh e a l t h.com.a u 1 05


O Only recently has research begun to reveal what many people intuitively know: you don’t need to have suffered a personal loss to have been traumatised by an attack. In the two months after September 11, post-traumatic stress (PTS) symptoms were reported by 17 per cent of the US population outside New York. Even six years later, nearly one in four passersby witnesses, like Sarah, still suffered from PTS symptoms – a ratio even higher, amazingly, than that for first responders, according to a study conducted by the World Trade Center Health Registry. The findings fly in the face of conventional wisdom, which holds that you can’t suffer from post-traumatic stress disorder (PTSD) unless your exposure to the harrowing event was direct and immediate. As the Western World witnessed in 2016, at least on the news, terrorist attacks in Belgium, France, Germany and Turkey – not to mention dozens more throughout the Middle East – researchers were bringing a disturbing truth to light: if you witness a traumatic event, whether it’s terrorism, an accident or a crime, your risk for PTSD may be higher than previously imagined.

Mental mayhem

When you walk into a restaurant, the experience conforms to an established routine: you sit down, you order, the food arrives, then you pay the bill. Part of what distinguishes traumatic events from ordinary ones is they have no template, says Dr Edna Foa, of the Center for the Treatment and Study of Anxiety at the University of Pennsylvania. It’s partly this absence of precedent that explains the shock people felt after September 11. “If you don’t have a template for interpreting information, then it takes a lot more cognitive effort for your brain to assign a meaning to it,” she says.

106

In the worst cases, your mind simply shuts down, says Rosemary Masters from the Trauma Studies Center at the Institute for Contemporary Psychotherapy. “The brain goes into pure survival mode.” Which may explain Sarah’s muted response. “My reaction was to have no reaction,” she says. “My mind was immediately like, ‘You’re not going to be able to handle this right now, so we’re just going to muffle everything’.” That same day, Michelle Ciulla, a magazine exec, was working about three kays north of Ground Zero. She was standing on the roof of her office when the Towers fell. Someone handed her a pair of binoculars and she saw the silhouette of wreckage falling. No – not wreckage. People. “I’ve always really regretted looking through the binoculars,” says Michelle. She used to be a heavy sleeper. But ever since 9/11, Michelle wakes up five times a night. The daylight hours, meanwhile, are overcast by an impending sense of doom. “It’s a feeling that something cataclysmic is going to happen that will change life forever,” she says. For most people, this kind of reaction fades within three to 12 months of the distressing event, says Masters. “What causes PTSD [as opposed to PTS symptoms] is the failure of the brain to integrate a traumatic experience,” she explains. If the experience isn’t assimilated, the brain can’t make sense of it and continues to regard it with alarm. Fear is then triggered whenever you encounter something that reminds you of the experience – loud noises, for instance, or emergency vehicles. This is

10

YEARS

It takes this long, on average, for someone with PTS symptoms to seek help – a delay with devastating effects

why after a car crash, you may find yourself dazedly repeating over and over again the story of what happened. Sometimes the trauma leaks out in nightmares. While ordinary nightmares often have bizarre, fantasy-like content, PTSD nightmares are usually graphic, video-like replays of the traumatic event, says Dr Kelly Bulkeley, former director of the Dream Studies Program at John F Kennedy University in California. The dream that terrorised Michelle night after night was stuck between an exact replay of September 11 and a mercilessly distilled version of it. “It was like a black void,” she says. “I could see people standing in front of me, kind of staggered, spread out. And the people furthest away just started exploding into flames. And it was coming towards me. I couldn’t move… I’d wake up right before I exploded.” The nightmares have faded, but even today Michelle frets about terrorist attacks on the subway. Yet she has never sought help. “I don’t feel like my experience was bad enough,” she says. “I felt like my feelings were an overreaction. There were people who were really suffering, and I just needed to get hold of myself.”


“It’s a very, very common finding,” says Dr Patricia Watson, senior educational specialist for the National Center for PTSD. “No matter what trauma they witnessed, people often don’t seek treatment because they compare their lives to the lives of others who, from their perspective, are worse off.” In fact, in a recent review of PTSD research, Watson found it took 10 years on average for someone with PTS symptoms to seek treatment. The effects of this kind of delay are potentially devastating. “For instance, people start to withdraw,” she says. “They lose jobs. They miss pleasurable and rewarding activities because they’re stuck in their house. They start to drink more or do other addictive things to try to manage their anxiety or their depression.” And not coping effectively with the trauma can actually increase PTS symptoms. Being far away from the event doesn’t preclude an emotional response. In fact, the actual physical distance from a terrifying incident makes less of a difference than you’d think. A wealth of new data even shows you can suffer from watching terrifying incidents shown on TV.

saw the Towers fall an average of 29 times. Nearly 20 per cent of them saw footage of people jumping more than seven times. And research has shown that New Yorkers who saw the most coverage of the attacks were 66 per cent more likely to develop PTSD than those who watched minimal TV. Dr Sandro Galea, an emergency doctor and epidemiologist says the most important thing is to be aware of the traumatising power of this kind of coverage. “If the

SIGNS OF POSTTRAUMATIC STRESS

People with clinical PTSD have symptoms from all three of these diagnostic categories. But you don’t have to have a full-blown disorder to seek help. If these issues burden you for longer than a month, talk to a healthcare pro.

1

Intrusive recollections Vivid flashbacks and nightmares that make you feel as if you’re reliving the event. 2 Avoidance Pulling away from close relationships; feeling emotionally numb, with no desire to do activities you used to enjoy. 3 Hyperarousal Difficulty sleeping; easily startled or frightened; feelings of anger or irritability; memory problems; trouble focusing/concentrating.

Powerful playback

Patricia Frost* was a 32-yearold music publisher living six kays from Ground Zero. Like so many others, she spent the whole day watching the news. “It’s a hell of a thing to see on television,” she says. “To try to connect that it’s actually happening in real life is not easy. But then the news plays it over and over, so it connects it for you. The news programs won’t let you forget it.” In the week that followed September 11, New Yorkers

FEB R UA RY 2 01 7 wom en sh e a l t h.com.a u 1 07


s p e c i a l re p o r t

Past imperfect

Patricia’s inability to acknowledge her own symptoms revealed a deeper problem. “A lot of times when people develop PTS symptoms, it’s because the traumatic event is linking to earlier memories that have not been processed,” says Dr Francine Shapiro, a PTSD expert. Memories, she says, often of vulnerability and powerlessness. This may explain why women were more than twice as likely as men to report PTS symptoms in the wake of September 11. It wasn’t until five years after September 11 that Patricia – her panic attacks persisting and postnatal depression now afflicting her – consulted a therapist and saw this connection in her

Damage control

The most accepted treatment for PTSD is exposure therapy, in which the patient confronts their memories until they’re drained of their malevolent power. “It’s not about trying to wipe away the memory of the trauma; it’s really more about habituating to it,” says Watson. “If a person had a car accident, for instance, all of a sudden she might say to herself, ‘It’s unsafe to drive at any time’.” The same applies regardless of whether the person was directly involved in the crash or merely witnessed it. A good therapist will examine the patient’s interpretation of the traumatic memory and then help her identify what sets it off. “Everyone has triggers when they’ve been traumatised,” says Watson. “It might be something they see in a movie or a sound. It might even be the way they feel inside, like how their heart beats when excited – this might trigger a memory of their heart beating in fear, and then all of a sudden they shut down.” For Sarah Bunting, recovery took time. In the month that followed, she cried every day. She gained weight, and she self-medicated by drinking too much. A year later she went to therapy and let herself re-experience her memories by writing about them every year on the September 11 anniversary. She started yoga, tapered off the drinking and lost the weight she’d gained.

1 0 8 women s h ea l t h .co m .au FEBRUARY 2017

A CREATIVE CURE Therapists have a new method for healing old wounds

A treatment involving moving your eyes back and forth – ‘eye movement desensitisation reprocessing’ (EMDR) – could help you wipe the disturbing effects of a traumatic event. A study by the Emory School of Medicine found 90 per cent of rape survivors were cured of PTSD after just three 90-minute sessions of EMDR. Dr Francine Shapiro, who developed the integrative treatment, discovered that moving the eyes laterally can reduce arousal, therefore stress, when confronting a traumatic memory. While no one’s sure why the therapy works, a Harvard researcher suggests it mimics how the brain naturally digests memories during REM sleep. After trauma, the brain often gets stuck and can’t process information normally. EMDR appears to help the brain resume normal functioning, so the images, sounds, smells and feelings you associate with an event no longer trigger fear or angst. You still remember what happened, but you’re able to leave it behind and move on.

Sometimes even the direst traumas can lead to positive outcomes. In the case of September 11, studies found many had an increased appreciation of life, altered priorities and a new understanding of personal strength afterwards. Some of these effects faded after six months. Others, however, did not – like increased kindness, spirituality and teamwork. WH

ADDITIONAL WORDS: ALICE ELLIS; KELSE Y STOCKER . PHOTOGR APHY: PHILLIP TOLEDANO. MODELS USED FOR ILLUSTR ATIVE PURPOSES ONLY. *NOT HER REAL NAME.

images are disturbing,” he says, “they should not be watched repeatedly.” In the days following September 11, Patricia fell asleep to the TV’s apocalyptic mutter and woke up to its hysteria. Then she engulfed herself in the stories of friends – and even strangers – directly exposed to the attacks, in an effort to puncture the blankness she felt and come to grips with what had happened. “The deeper I got, the worse it got,” she says. Eventually, at the insistence of her fiance, she unplugged the TV. But it was too late. Patricia had changed. Her first panic attack struck within a month of September 11, on the subway. “I thought I was going to pass out,” she says. “My heart was pounding and I felt nauseous. I had tunnel vision.” Every few days it would happen again. It didn’t occur to her she was having a reaction to trauma.

own life. She’d been molested and the therapist helped her understand how September 11 had brought those traumas to the surface. “The turning point for me was saying, ‘I do need help’,” she says.


LET’S

GO SURFING

WAX ON, GIDGETS, IT’S SUMMER AND THE WAVES ARE CRANKING. SET YOUR SIGHTS ON MASTERING YOUR BOARD SKILLS, LIKE OUR WH STAFFER DID, GET ADVICE FROM A PRO, THEN GEAR UP WITH THE LATEST IN SURF TECH SO YOU LOOK BITCHIN’ BEYOND THE BREAKS By Alice Ellis

1 10


BOARD MEMBER

WH LEARNS TO SURF

Art Director Lisa BalemiHughes took on a challenge to ride the waves and channel her inner surf goddess. Mission achieved!

JUST HANGIN’

Paddle! Paddle! Paddle! Jump! Above the sound of the crashing waves I can hear my instructor yelling to me as I try to catch my first-ever wave. I paddle quickly, push myself up to jump and, to my surprise, I’m standing on my board – on my first try I’m riding a wave! It took less than half an hour for my Holden Trailblazer to take me south from Coolangatta Airport to Cabarita Beach. I’ve been looking forward to a much-needed escape, and the Gold Coast isn’t letting me down. The cloudless skies and warm air make my mission to learn to surf a lot more appealing. I check in at Halcyon House, so in the morning I can walk out of the front gate and straight down to the beach. My nerves get the better of me and I don’t have the best night’s sleep: will there be sharks? Should I have been practising paddling by lying on the coffee table? Will I be able to dress myself once the lactic acid has made its home in my biceps from said paddling? Relax, I tell myself… Who knows, I could be the next Tyler Wright! I decide two breakfasts are needed, so at the Paper Daisy Restaurant I order smashed avo on toast, then a second breakfast of beans, eggs, bacon and sourdough to be delivered to my room post-surf. When my instructor, Belen Kimble-Fuller, appears my nerves dissipate. Her smile lights up the beach and her energy is infectious. A former US longboard pro, she moved here to teach women to surf. She equips me with a long board, great for starters, and a wetsuit. As

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 1 1 1


BORN TO RIDE

we walk onto the beach she says it’s perfect learning conditions. Phew. We start on the sand, where I learn how to lie on the board and where to place my feet when I jump up. And soon I’m wading out into the waves with my board attached. Belen points out different waves, explaining the good ones to catch. “OK, there’s your first one coming up,” she says. She helps to line me up as the wave coming through releases me and I actually stand up! For an hour and a half, we catch wave after wave. I’d like to be able to say I keep improving but the more I overthink it – ‘Am I paddling too fast? Too slow? Landing too far forward?’ – the more it messes with my head. But I eventually give in. If I fail on one wave, there’ll be another, and it might be the best ride yet. I’m on such a high when we step on the sand. All I can think is ‘When can I do this again?!’ Back in my room and showered off, my second breakfast arrives. Definitely needed. What an awesome day I’ve had… and its only 10:30am!

THE SETS AT CABARITA BEACH, MY SECOND BREAKFAST (YUM), THE DRIVE TOWARDS ADVENTURE, HALCYON HOUSE AND ME WITH BELEN

◆ Visiting Byron or somewhere nearby? Have a private or group surf session with saltygirlssurfschool.com

WE CHAT TO… SALLY FITZGIBBONS PIPING HOT AMBASSADOR AND CURRENTLY NUMBER 8 IN THE WORLD What do you love most about surfing? “It connects you to your environment. You become aware of the ocean, weather, seasons and wildlife, which is often lost in our daily routines. No two waves are ever the same so you have a blank canvas to be creative and express yourself.” What sort of workout does surfing give you? “Surfing is fun, communal, challenging and also connects you to your surrounds, so the health and fitness benefits of the physical workout it gives you are amplified. It’s a full-body workout, but I’d say the main areas it works would be your upper body and core, and it’s aerobic.”

Don’t like sharks?

Turn your surfboard into an electrical shark deterrent with the Shark Shield FREEDOM+ Surf, designed in collaboration with Ocean & Earth and two times World Surfing Champion Tom Carroll. The antenna electrodes are housed in a featherlight sticker-thin adhesive decal that you apply to the underside of your surfboard. Bye, sharks! $599, sharkshield.com

1 12

What would you say to someone keen to try surfing but is hesitant? “We should all try tackling some of those things that push us outside our comfort zone, and I can fully understand that surfing could do that for some people. That’s why I’d recommend going with a friend who’s competent, and try it at a safe beach or sign up for a lesson.” What sort of waves should a beginner look for? “I was fortunate to grow up on Seven Mile Beach at Gerroa where the waves are generally gentle rolling waves, ideal for learning. As my skill level improved there were plenty of more challenging waves nearby to move on to. I’d avoid dumping waves and look for a location where you see the whitewater pushing along 20-30m to give

you time to try and stand up before hitting the beach.” What sort of gear does a beginner need? “The good part about learning at a surf school is you get to borrow the equipment. This will allow you to try different sized boards. I recommend starting on quite a long board as they’re more stable to get up on. Buying second-hand equipment, borrowing or renting are also great options.” What do you love about the new Piping Hot range? “I just love how comfortable and relaxed I feel when I’m wearing pieces from the range. The collection also has great pieces I can take on tour with me or while travelling.”


2

1

LET'S GO SURFING

3 5 ADDITIONAL WORDS: LISA BALEMI-HUGHES . PHOTOGR APHY: TREVOR KING FOR PIPING HOT

3 THE BOARD Dead Kooks Stubby Surfboard We’re crushing on these pretty boards, made by a lord in Lennox Head. $1150, deadkooks.com

6

10

1 THE BAG SeaSack Carry all you need for the beach in this – we even fitted a staff member inside it! #WHTestsIt. From $67.58 (avail. March), seasackthebag.com 2 THE HEADPHONES Bragi The Dash Truly Wireless Smart Earphones Totally wireless, they’re waterproof to 1m. US$299, bragi.com

4

7

Seriously good surf tech

4 THE COMPACT TOWEL Brazen Adventurer Towel Keep this super-absorbent, quick-dry towel in your handbag for surprise beach visits. $59.99, brazenadventurer.com

8

5 THE WEARABLE TOWEL Turkish Murkish Hooded Towel Is it a poncho or a towel? It’s both. And it’s also lightweight and quick drying. $99.95, turkishmurkish.com 6 THE CARRY-ALL K.I.T Premium Surf Utility Case Holds wax, comb, fins, sunscreen, leg-rope ties and everything else you’ll need. $49.95, keepingittogether.com.au 7 THE BIKINI Patagonia W’s Solid Nanogrip Top and Tie Bottoms The lining grips to your skin so it stays in place while you ride the waves. Top, $79.95, and bottoms, $69.95, patagonia.com.au 8 THE SARONG Seafolly Metallic Jacquard Sarong Beach days require a sarong. $79.95, seafolly.com.au

9

9 THE PORTABLE SHOWER RinseKit Get the salt off your board with a pressurised spray that lasts for up to three minutes without pumping or batteries. $149, vsport.com.au 10 T H E S P E A K E R UE Roll Bluetooth Speaker It’s waterproof, has a 20m bluetooth radius and attaches via a bungee cord. $149.95, ultimateears. com/en-au/ueroll WH

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 1 3


THIS PAGE

Billabong Surf Capsule Salty Daze Sleeveless Springsuit, $159.99; Bower Swimwear Double Take Bikini, $200; Speedo Goggles, $80; Alexandra Blak Lucite Stacker Bangles, $299 (per set); Neil Pryde 6.5m Windsurf, $1080 @ windsurfnsnow. com.au

THAT PAGE

Mikoh Marrakesh Top, $145; O’Neill Bahia Springsuit 2mm, $169.99; Teva Sandals, $99.95

1 14


LET'S GO SURFING

THIS PAGE

Abysse Elle One-Piece, $285 @ itsnowcool.com; FELLA Swim Bobby Burgundy Stripe Bikini Top, $143; Seafolly Silver Hoodie, $149.95; Speedo Boyleg Shorts, $50; Ice Watch, $199.90. Fanatic Carbon 25 Adjustable Paddle, $199 @ windsurfn snow.com.au

THAT PAGE

Mikoh Marrakesh Top, $145; O’Neill Bahia Springsuit 2mm, $169.99; Teva Sandals, $99.95

SURF GEAR HAS GONE ALL SPORTS LUXE ON US – SWIM THIS SUMMER IN SOMETHING MORE STYLISH

SURF

ATHLETIC St yling by Ta lia Kersh Photography by Steven Chee

115


Want a little more coverage out on the water? This neoprene jacket is perfect for water temps of 19–22˚C, and the flat-lock seams make for a smooth, comfy fit.

THIS PAGE

O’Neill Original Glideskin Jacket, $159.99; Duskii La Kasbah Surf Shorts, $95; Camilla Under the Medina Moon Surfboard, $3999; Ice Watch, $199.90

THAT PAGE

FIRST BASE Surf Rashie, $135; Mikoh Hinano One-Piece, $285; Fit Bit Flex 2 Fitness Tracker, $148 @ Harvey Norman; Alexandra Blak Cara Rope Necklace, $99; Go Kart Onyx Garage Handplanes, $239.95 @ surfcollective. com.au

1 16


LET'S GO SURFING

117


THIS PAGE

Abysse Elle One-Piece, $285 @ itsnowcool.com; FELLA Swim Bobby Burgundy Stripe Bikini Top, $143; Seafolly Silver Hoodie, $149.95; Speedo Boyleg Shorts, $50; Ice Watch, $199.90. Fanatic Carbon 25 Adjustable Paddle, $199 @ windsurfnsnow. com.au

THAT PAGE

THE UPSIDE Lanakai Neo Tank, $119; ASOS Chunky Contrast Strap High Waist Bikini Bottom, $38; Sunnylife Binoculars, $39.95

What SUP?

Unlike Orlando, we advise covering up while you paddle. The Abysse one-piece is made from light-as-air Japanese limestone neoprene, that’ll keep you warm in the surf and cool-as on the sand.

1 18


LET'S GO SURFING

119


Bodysurfers, listen up!

The Palm Sled will be your BFF on the waves – it’ll take on everything from monster barrels to whitewash, giving you a better ride with buoyancy and speed. Yew!

THAT PAGE

FELLA Swim Tangerine Danny One-Piece, $187; FELLA Swim Aubergine Louis Bikini Top, $121; Billabong Surf Capsule Skinny Sea Legs, $59.99; Teva Sandals, $99.95; Speedo Goggles, $40; Alexandra Blak Set Me Free Necklace, $299 and Rok Ring, $255 WH

1 20

HAIR: GAVIN ANESBURY @ VIVENS CREATIVE. MAKE-UP: TOBI HENNE Y

THIS PAGE

Lululemon Per-fect Paddle Suit, $129; FIRST BASE Flexi Sport Shorts, $99; Alexandra Blak Fixation Rubber Bangle, $135; Garmen Vivoactive HR GPS Smart Watch, $399 @ Harvey Norman; PUMA Fierce Core Trainers, $150 @ Stylerunner; Adidas by Stella McCartney Sports Bag, $190 @ Modesportif; Garage Handplanes Palm Sled Retro, $224.95 @ surfcollective. com.au


LET'S GO SURFING

121


SPECIAL OFFER FROM WOMEN’S HEALTH

READING

Grab any title for $ 30 Subscribe to a fit & healthy 2017

SAVE

33%

SAVE

33%

SUBSCRIBE SECURELY ONLINE:

subscribetoday.com.au/hny17wh

SAVE

25% CALL

1300 668 118 and quote P729JZZA


SPECIAL OFFER FROM WOMEN’S HEALTH

SUMMER

SALE AUSTRALIA

january 2017 $9.99 (incl GST)

NZ $9.40 (incl GST) marieclaire.com.au

NO 257 JANUARY 2017 CELEBRATING STYLE AND SUBSTANCE

41%

SAVE

50%

Jen hits back! The star opens up about her emotional year

Beach-chic cuts & styles to try

HOROSCOPE SPECIAL

Your stars 2017

KILLING FOR CLICKS FROM MUMMY BLOGGER TO MURDERER THE DATING DILEMMA DERAILING SINGLE WOMEN

Best B t SAVE summer mme

marieclaire.com.au

SAVE

HOT holiday HAIR

200 buys 41% under $ $250

pieces

SAVE

25%

BONUS GIFTS

WITH EVERY ORDER^ – sort out your summer essentials with these vouchers*

SAVE

23%

SAVE

32%

$30 OFF

beach towels from adairs.com.au Minimum spend $80

SAVE

25%

SAVE

17%

$30 OFF

all online orders at speedo.com.au Minimum spend $100

*Minimum spends and other conditions apply. For full terms and conditions, visit subscribetoday.com.au. ^To receive your vouchers, a valid email address is required when you place your subscription order. All magazines are published monthly except Better Homes and Gardens, which is published 13 times annually; WHO, that’s life! And New Idea are published weekly, Diabetic Living is published bi-monthly and Girlfriend is published quarterly. Offer valid for Australian delivery only. Subscriptions may not include promotional items packed with the magazine. This offer cannot be used in conjunction with any other offer and ends 30/06/17. Pacific Magazines Pty Ltd is collecting your personal information for the purpose of processing your order. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Seven’s Privacy Policy, which is available on subscribetoday.com.au/privacy-policy.


Food Hub SLAM DUNK

WH presents: food prep school! Ye p , i t ’ s t i m e t o s t o c k u p o n s o m e m o r e Tu p p e r w a r e . . .

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 2 5


Boil up a bag of these fibre-rich balls ready to be smashed with chilli flakes or chopped mint and feta, then spread on toast. Will last five days.

Make all the things! Consider these your go -to essentials . From meat and veg to herbs and sides – they ’ll help you whip up meals in minutes . Ready to save time and money? A l i t t l e p r e p g o e s a l o n g w a y.

Nutritionist Pip Reed, thehealthclinic. com.au

“Soak chia seeds overnight in coconut water/milk for a quick high fibre brekkie or snack option packed with omega-3s.”

WH Food Expert, Bridget Davis

“Use stock instead of water for cooking rice or quinoa. This will ensure a well flavoured dish without you even having to try!”

126

Sliced capsicum, tomato, zucchini and red onion can be tossed through salads, served as a side or blitzed with a splash of stock into a pasta sauce. Lasts two days.

Nutritional Medicine Practitioner Fiona Tuck, fionatuck.com “Freeze homecooked bone broth in ice cube trays and add to smoothies for a nutrient boost.”

Nutritionist Zoe Bingley-Pullin, zoebingley pullin.com

“Keep small cans of chickpeas in your desk for a fibre and protein boost for lunch or a snack.”

Want to avoid resorting to quick-cook carbs? Blast some cauliflower in a food processor – it can be microwaved and stirred in minutes. Lasts up to two days.


Food Hub

Toss into smoothies; add to yoghurt and granola for a quick breakfast. Lasts up to three days.

Place in an airtight container, cover with a damp paper towel, then store in fridge. Lasts up to two weeks. For snacking, mashing and mixing with natural yoghurt as a low-kJ, proteinpacked potato filler. Can be stored for a week.

Blitz 400g chickpeas, 4 tsp tahini, 2 garlic cloves, 6 tbs olive oil and 3½ tbs lemon juice, and voila! Use it as a butter replacement in sandwiches, thin it with water to form a salad dressing, or stir it into soup. Lasts for five days.

Blend into green juices, wilt over rice bowls or enjoy straight in a salad. Lasts up to five days.

Load up with homemade hummus to fend off hunger pangs. Lasts up to two weeks.

Have something tasty to come home to. Soak skewered meat in a dressing of lemon juice, olive oil, dried rosemary, oregano and coriander. Chicken can be kept up to two days; beef, pork and lamb for up to five.

Mix it through scrambled egg, or stir into yoghurt for a dip. Blitz ½ garlic clove, 3 handfuls of basil, 1 handful of pine nuts, 1 handful of cheese and enough olive oil to bind. Lasts two weeks.

Serve alongside meat for midweek meals, or crush into Spanish omelettes or hash browns with a poached egg for breakfast. Lasts up to two days.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 27


No time in the morning? Prep these gems the night before, then grab and go.

SERVES 2

4 eggs Salt and pepper 1 leek 300g tomatoes, roughly chopped 150g mushrooms 1 fresh red chilli Handful of basil leaves, chopped

1 Preheat the oven to 200°C. Add 1 tbs of oil into a large ovenproof pan at medium to high heat. Whisk the eggs in a separate bowl and season with salt and pepper. Fry the rest of the ingredients for 5–10 mins. Slowly pour the whisked eggs over the top of the fried vegies, creating an even layer across the pan. 2 Place the pan into the oven and bake for 20 mins until cooked through. Remove from the oven and leave to cool. Using a spatula, remove the fritatta from the pan and place onto a wooden board. Use a knife to slice into quarters and place into an airtight container in the fridge.

PER SERVE: 845KJ, SAT FAT 2G, SUGAR 7G

SERVES 5

30g cashews 30g flaked almonds 30g dried dates 30g pumpkin seeds 100g low-sugar granola

1 Preheat oven to 180°C. 2 Roughly chop the cashews and place onto a baking tray with the flaked almonds. Toast the nut mix in the oven for 10–15 mins: shake halfway through. 3 Remove your nut mix from the oven and leave to cool. 4 When cooled, mix together with the rest of the ingredients and store in an airtight container. Enjoy on the go or sprinkled on top of a bowl of porridge at your desk.

PER SERVE*: 1004KJ, SAT FAT 3.4G, SUGAR 8.8G 1 28 women sh ea l t h .co m .au FEBRUARY 2017


Food Hub

MAKES 12

½ a red onion 80ml olive oil 200g beetroot, peeled and roughly grated 220g spelt flour 2 tsp cumin seeds 1 tsp baking powder 1 tsp bicarb soda pinch of salt 150ml milk 50g cooked chickpeas Handful of watercress, chopped 100g feta cheese

MAKES 12

2 bananas 100g coconut/buckwheat flour 100g ground almonds 20g sunflower seeds 75g pecans, roughly chopped 1½ heaped tsp cinnamon, ground ¼ tsp vanilla bean powder (or extract) 1 tsp baking powder ½ tsp baking soda 2 tsp instant coffee 1 tbs boiling water 3 large eggs 125ml pure maple syrup 60ml olive oil

*APPROX NUTRITIONAL INFO, DEPENDING ON GR ANOL A . BREKKIE RECIPES: ANNIE MORRIS

SERVES 1

50g oats 100ml coconut yoghurt 100ml water Generous squeeze of lime juice ¼ tsp vanilla extract TOPPINGS: Blueberries Freezedried berries Toasted flaked almonds Maple syrup, to taste Mix all the ingredients together and put in an airtight container (except the toppings). Place in the fridge and leave overnight, or for at least 4 hours. In the morning, pop into a bowl and sprinkle on your toppings.

PER SERVE: 2121KJ, SAT FAT 3.5G, SUGAR 26G

1 Preheat oven to 180°C and grease a loaf tin or a 12-hole muffin tin. Peel and mash bananas in a bowl. In a separate large bowl, combine flour, ground almonds, sunflower seeds, 60g of pecans, spices, vanilla, baking powder and baking soda. 2 Dissolve the coffee in the boiling water in a jug or mug, then whisk in the eggs, maple syrup and olive oil. 3 Pour the wet ingredients into the dry mixture and gently mix, before adding the banana. Use your judgement – if the batter is too wet, add a little extra flour; if it’s too dry, drizzle in a bit more olive oil. 4 Spoon mixture into your prepared tin. Top the loaves with the rest of the pecans and bake for 20–25 mins, until a skewer inserted into the centre of the cakes comes out clean. 5 Allow the loaves to cool in the tin for 10 mins before gently removing and allowing to cool completely on a wire rack. 6 Store in an airtight container. Serve with fresh yoghurt and fruit compote or as is.

PER SERVE: 900KJ, SAT FAT 3G, SUGAR 12G

1 Preheat the oven to 200°C and grease a 12-hole muffin tin. Fry the onion in a splash of olive oil until softened. Remove from the heat and leave to one side. 2 Roughly grate the beetroot and leave to one side. In a large bowl, add the flour, cumin seeds, baking powder, bicarb soda and salt. Mix to combine. Then add the milk, olive oil and beetroot and whisk to form thick sticky dough. Stir in the chickpeas and chopped watercress. 3 Spoon the mixture evenly into the muffin tin. Crumble the feta on top as a garnish. Place in the oven and cook for 30–40 mins. Check the muffins are cooked by inserting a knife into the centre of a muffin, which should come out clean. 4 Remove from the oven and leave to cool. Store in an airtight container.

PER SERVE: 741KJ, SAT FAT 2.3G, SUGAR 1.9G


SERVES 2

1 zucchini (about 160g), cut into 1cm thick slices 1 red onion, cut into thin wedges 2 gem lettuces (about 160g), cut into wedges Olive oil to grill the vegies 2 tbs extra virgin olive oil Pinch or two of zaatar, or a pinch of dried oregano and thyme 100g black olives, pitted Zest of half a lemon 10 basil leaves 120g fresh buffalo mozzarella, torn into pieces 1 Heat a grill pan to medium heat. Toss the zucchini, red onion and gem lettuce in olive oil. Place the vegies on a grill, side by side – don’t layer them on top of each other as they will sweat.

Farewell, limp leaves. These make-in-advance salads are vitamin-packed lunch heroes.

SERVES 3

50g wholemeal rice 25g red rice ½ lemon 6 sprigs flat parsley, stalks finely and leaves roughly chopped 50g pistachio nuts, slightly crushed 6 sprigs coriander, stalks finely and leaves roughly chopped 6 sprigs mint, stalks finely and leaves roughly chopped 400g broad beans, picked from their pods 4 tbs extra virgin olive oil

1 30

1 Slowly boil the rice in plenty of water for about 30–35 mins or until just tender. Drain and rinse under cold water to cool and remove some of the starch. 2 Leave a bit longer to dry. Boil the lemon with the rice for 10 mins before slicing. 3 Mix remaining ingredients together with a good glug of olive oil and season with salt and pepper. Serve immediately.

PER SERVE: 975KJ, SAT FAT 2G, SUGAR 4.7G


*SOURCE: UMM.EDU. SAL AD RECIPES: TOM HUNT

Food Hub

2 After a few mins, the vegies will be charred on one side. Flip them onto the other side and char equally, or adjust the heat as necessary. 3 Lay on a tray to cool, then dress with extra virgin olive oil, zaatar, olives, lemon zest and basil leaves. Finish with the torn mozzarella.

PER SERVE: 879KJ, SAT FAT 2.5G, SUGAR 2.5G

QUICK TIP

Feeling fuzzy? Beetroot is high in folate, manganese and omega - 6 – crucial for healthy brain function*

SERVES 3

500g beetroot, cut into wedges, leaves and stalks washed Splash of light olive oil 1 bulb of garlic, separated into cloves 2 pak choi or the beetroot tops, trimmed and cut in large pieces ½ lemon, juiced and zested 200g full-fat yoghurt 2 tbs extra virgin olive oil Pinch or two of cumin, toasted 1 tbs sesame seeds, toasted until golden 1 Preheat the oven to 180°C. Toss the beetroot wedges in light olive oil, salt and pepper, then place in a baking tray with space for them to breath. 2 Cover with unbleached baking paper and put in the oven. After half an hour, remove the paper and add the garlic. After another 20 mins, the beetroot should be soft and slightly caramelised.

3 Meanwhile, sear the pak choi and beetroot leaves and stalks in a wok or frying pan for one minute, add a splash of lemon and a little seasoning. Remove from the heat. 4 Season the yoghurt with lemon juice, a teaspoon of lemon zest, extra virgin olive oil, salt, pepper and a little cumin, adjusting to your personal taste. 5 Combine the roasted beetroot, pak choi and beetroot leaves. Place spoonfuls of yoghurt over the beetroot. To finish, sprinkle with sesame seeds and cumin.

PER SERVE: 615KJ, SAT FAT 1.5G, SUGAR 11G

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 3 1


SERVES 2

For the pesto: 50g of watercress, washed and dried 1 tbs pine nuts, lightly toasted in a dry pan 15g parmesan 25ml olive oil Juice of ¼ lemon ½ tsp mustard FOR THE SALAD 50g puy lentils 75g zucchini, sliced lengthways, 1 cm thick 2 spring onions, cleaned ¼ red onion, finely chopped Extra virgin olive oil 25g sun-dried tomatoes, chopped 5g flat-leaf parsley, stalks finely chopped and leaves roughly chopped 50g feta 1 First put all the pesto ingredients in a blender. Season with salt and pepper and blend to a rough paste. 2 Boil the lentils in plenty of water for about 20 mins, tasting them as they cook. 3 Remove from the heat when they are soft but still have a little bite. Drain in a colander and cool under running water. 4 Toss the zucchini and onions in a little olive oil, and season with salt. 5 Heat a grill pan to a high heat. Slightly char the zucchini and onions on both sides. Allow to cool. Cut into pieces roughly 5cm in length. Place everything in a bowl and toss with the pesto, coating the lentils, veg, feta and parsley evenly.

PER SERVE: 418KJ, SAT FAT 2G, SUGAR 4G

2 free-range chicken thighs 2 tbs light olive oil Sprig rosemary 400g broccoli 2 tsp lemon zest 25g pine nuts, toasted 12 leaves basil 50g parmesan, peeled into shavings 1 Preheat oven to 190°C. Season the chicken thighs with salt and pepper and a drizzle of light olive oil. Place in a baking tray with a sprig of rosemary underneath. Roast in the oven for 10 mins. 2 Meanwhile, cut the broccoli into florets. Toss in light olive oil and salt and pepper. Sprinkle 1 tsp of lemon zest over the top. 3 After 10 mins, reduce the heat to 180°C and roast the broccoli alongside the chicken for 20–30 mins. 4 After the chicken has been in the oven for 35 mins, check if it is cooked by

1 32

putting a knife to the bone. Prise apart; if the juices are clear it is cooked, though the bone itself may still be a little red. Remove from the oven and rest for 5 mins. 5 When cool enough to handle, shred the chicken off the bone and toss in the baking tray with the warm broccoli. 6 Allow to cool, then scatter with the toasted pine nuts and the other teaspoon of lemon zest. Top with torn basil leaves and sprinkle with the parmesan shavings.

PER SERVE: 640KJ, SAT FAT 2.6G, SUGAR 0.3G DINNER RECIPES: ANTHONY DEMETRE

SERVES 3


Food Hub And now, the main event. These freeze-ahead dinners will be ready when you are. Easy.

SERVES 6

2 medium-sized onions, peeled and finely chopped 3 tbs canola oil 1 heaped tbs raw virgin coconut oil 1 tbs cumin seeds, whole 5 cloves garlic, peeled and grated 1 tbs black cumin seeds, whole 1 tbs black pepper, crushed 1 tbs ground coriander ½ tsp chilli powder ½ tsp turmeric 1 tbs amchoor powder (mango powder) 1 whole bay leaf ½ x 400g can chopped tomatoes 2 x 400g can chickpeas 1 bunch coriander (with roots), finely chopped, reserving the leaves 1 tbs grated coconut 1 tbs natural yoghurt 1 Finely chop the onions. Cook in the canola oil and raw coconut oil until softened for about 15 mins. 2 Add cumin seeds, garlic, black cumin, crushed black pepper, ground coriander, chilli powder, turmeric, amchoor powder and bay leaf. Then add half a can of chopped tomatoes and cook for 5 mins. 3 Drain and wash the pre-cooked chickpeas, then cook for around 30 mins on a low heat. Add a little water if needed. 4 Add the chopped coriander leaves, along with the grated coconut. Serve with a spoonful of natural yoghurt.

PER SERVE: 1130KJ, SAT FAT 3.3G, SUGAR 5.1G

QUICK TIP Amchoor is a sour spice made from dried green mangoes . Find it online at herbies .com . au

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 3 3


100ml olive oil 1kg minced shoulder or breast of lamb 1 large onion, peeled and chopped 2 stalks celery, trimmed and chopped 1 carrot, peeled and chopped 4 cloves garlic, grated 1 tbs dried oregano 1 tbs chopped rosemary 1 tbs smoked paprika 1 x 400g can chopped tomatoes 1kg desiree potatoes 150ml full-fat milk, warmed 100g butter 1 Preheat oven to 220°C. Heat the olive oil in a large, cast iron pan. Fry the minced lamb in the pan in small batches, until browned all over. Don’t add too much lamb at one time as it won’t caramelise. 2 When browned, take out of pan and set aside. Add the vegetables, with more olive oil if needed, and heat until caramelised. 3 Return the lamb to the pan and add the

garlic, herbs, spices and the chopped tomatoes. Season with salt and pepper, cover and cook on a low heat for 45 mins. 4 For the potato topping, bake the potatoes in their skins until soft, halve and scoop out the potato (reserve the skins to eat later with some crushed avocado). 5 Put the potato through a potato ricer or mouli, add the warm milk, butter and olive oil. Work quickly while it’s still warm to incorporate the liquid. You don’t want the mash to be too wet; ideally just falling from the spoon. Season to taste. 6 To finish the pie, remove the lamb from the stove, cover with the potato topping and place in the oven. Cook for 20 mins until lightly browned on top.

PER SERVE: 2063KJ, SAT FAT 13.6G, SUGAR 1.6G

SERVES 6

400g onions, finely chopped ½ tbs garlic puree 300ml olive oil 10g dried mint 8g ground black pepper 8g turmeric 25g salt 500g ripe tomatoes, chopped 1.5kg eggplant, slashed and baked until soft (do not use the skin) Chopped mint and coriander Natural yoghurt or cottage cheese 1 Sweat the onions and garlic puree in olive oil until soft. Add the dried mint, black pepper, turmeric and salt, and cook for a further 5 mins. 2 Then add the chopped tomatoes and cook for another 10 mins. Finally, add roughly torn eggplant and cook for another 15 mins over a low heat. 3 Top with the mint and coriander. Serve with natural yoghurt or cottage cheese, and brown rice on the side (optional).

PER SERVE: 2259KJ, SAT FAT 6.8G, SUGAR 5.2G 1 34

PHOTOGR APHY: MICHAEL HART; MAT T VEAL AT WEARESTUDIO33.COM; GET T Y IMAGES

SERVES 6


Food Hub

SERVES 6

1 onion, finely chopped Raw virgin coconut oil 12 skinless chicken thighs, cut into small chunks ½ tsp chilli flakes 4 cloves garlic, grated ½ tsp hot smoked paprika 4 fresh tomatoes, chopped 1 tbs fresh ginger , grated 200g cooked puy lentils 200g cooked kale, roughly chopped (stalks removed) 2 litres chicken stock 3 tbs Thai fish sauce Lime juice 1 Sweat the chopped onion in a large saucepan with a good spoon of coconut oil until soft and translucent. 2 Add the chopped chicken pieces, chilli, garlic, paprika, tomatoes and ginger. Cook until the chicken has turned white. 3 Add the lentils, kale, stock and Thai fish sauce. Cook on a low heat for 40 mins, it should be a brothy, soupy consistency. 4 Finish the seasoning with lime juice and more fish sauce for an extra kick. This is ideal for freezing down into portion sizes.

PER SERVE: 1966KJ, SAT FAT 2.5G, SUGAR 5.2G

SERVES 6

12 large chicken fillets (skinless) 1 heaped tbs raw coconut oil Pinch chilli flakes 15g pumpkin seeds 15g sunflower seeds Canola oil 200g cooked quinoa 40g green olives, pitted and cut into segments 10g preserved lemon peel, cut into fine strips Flat-leaf parsley leaves, to taste Mint leaves, to taste 100g cooked peas 2 handfuls young spinach, washed and dried DRESSING 30g clear runny honey Juice of 1 lemon 80ml olive oil

1 Saute the chicken fillets in a non-stick frying pan with the coconut oil until golden brown all over. It shouldn’t take longer than 10 mins to cook the fillets. 2 Add the chilli flakes and finish by seasoning with salt and pepper. Set aside. 3 Fry the pumpkin and sunflower seeds in the canola oil until golden, and set aside. Combine the quinoa, olives, lemon peel, parsley, mint, peas and spinach. 4 Add the toasted seeds. Season with salt and pepper. Finally, combine with chicken to create the salad. 5 Make the dressing by mixing all the ingredients together – combine some of this dressing with the quinoa salad and spoon remainder over the chicken.

PER SERVE: 1205KJ, SAT FAT 3.5G, SUGAR 0G WH

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 35


1

All kilojoules are… A Equal B Not equal

2 The formula for fighting fat? Mix a bit of maths, genetics, p s y c h o l o g y a n d p h y s i o l o g y. D o o u r q u i z to b e co m e a w h i z 1 36

I f yo u r m u m i s ove r w e i g h t A You’re doomed, so cry B It doesn’t matter – you’re in charge of your own metabolism C Yes, you’re more prone to gain weight, but you’re still in control D You should be tested to find out if you carry the ‘fat gene’


Food Hub 3

M atch the food item to the correct por tion size.

CHEESE

GOLF BALL

PEANUT BUTTER

TENNIS BALL

FISH

SMALL SAUCER

RICE, PASTA OR PRETZELS

MOBILE PHONE

BAGEL

MATCHBOX

CHOCOLATE

TENNIS BALL

ICE-CREAM

DOMINO

6

Yo u r w i l l p o w e r… A Is locked somewhere between your love of salted caramel and fries B Ebbs and flows, based on your environment C Strengthens with training, like a muscle D Doesn’t actually affect your weight loss

FINDING THE BALANCE

7

Choosing gluten-free A Is better for everyone B Is a painless way to cut kilojoules C Won’t bloat you D Can have more additives than regular products

8

When it comes to weight loss, sleeping at least seven hours a night…

4

A You can shorten your workouts B Just go back to eating normally C You’ll always have to eat a bit less D You’ll be naturally and biologically ‘slim’

A Is almost as important as what you eat B Hampers your effort because you don’t burn kilojoules cutting zzzs C Means you should be getting up earlier to exercise D Would be good if Game of Thrones wasn’t on

5

9

Once you reach your goal weight…

C i r c l e t h e b e s t p o s tw o r k o u t f o o d (s) .

PIZZA

NUTS AND GREEK YOGHURT

SMOOTHIE

EGGS ON RYE

Colour in the maximum por tions of oily fish you should have in a week .

For answers, see next page

FEB R UA RY 2 01 7 wom en s he a l t h.com.a u 1 37


Food Hub B

As a unit of energy output from a certain food type, a kilojoule is a kilojoule, says nutritionist and dietitian Hala El-Shafie. But our macronutrients (carbs, fats and protein) serve different functions, and their kilojoules are used differently inside the body. For instance, protein requires the most energy to burn and keeps you feeling fuller for longer.

Yo u r m o v e

To gauge your daily kilojoule needs, hit up an intake calculator (we like the daily Energy Requirements Calculator on eatforhealth. gov.au). Make sure your result includes at least 0.75g of protein per kilo of your bodyweight – but you’ll need to bump this up if you’re smashing the workouts.

Answer

2

C

Cheers, Mum and Dad. Scientists have identified several obesity genes, including FTO, a single variation of which can raise your obesity odds by up to 30 per cent. Still, “While genetic factors play a role in obesity, they don’t prevent weight loss,” says medical weightloss specialist Dr Robert Ziltzer.

Answer

3

CHEESE

GOLF BALL

PEANUT BUTTER

TENNIS BALL

FISH

SMALL SAUCER

RICE, PASTA OR PRETZELS

MOBILE PHONE

Answer 4

Yo u r m o v e

People who work out for at least 30 minutes a day do best at keeping fat from creeping back, according to the journal Clinical Nutrition. “If you want treats, eat them after you work out so the [kilojoules] are used for fuel, not stored as fat,” says PT Anwar Gilbert. Just don’t undo all that hard work.

Answer 5

MATCHBOX

CHOCOLATE

TENNIS BALL

Answer ICE-CREAM 3

DOMINO

NUTS AND GREEK YOGHURT

Forget measuring every morsel; just keep the equivalent everyday object in mind when dishing up. And be vigilant when tired – that’s when you up your portion size. Start a photo diary so you don’t serve too much. But don’t tweet it – nobody wants to be that person.

138 women s h ea l t h .co m .au FE BRUARY 2017

EGGS ON RYE

Thanks to all its fruit, that giant smoothie may harbour twice the kilojoules you just burned. So pick Greek yoghurt and nuts, or eggs on rye, after a sweat sesh. Protein-rich recovery foods replenish glycogen stores and give you the raw materials you need to build new muscles and even reduce your kilojoule intake.

Yo u r m o v e

Protein with a little carbs is your best option. Still fancy a shake? Get the perfect ration with this, within 20 minutes of working out: half a banana, protein powder, almond milk and flaxseed. You earned it.

B&C

“Willpower isn’t constant – it goes up and down based on your environment,” explains Dr Sherry Pagoto, a clinical psychology professor. Spend a dull meeting staring at a pile of doughnuts and you’ll end up with sugar on your face, but remove temptation and you’ll resist any dessert like a pro.

Yo u r m o v e Yo u r m o v e

Answer 7

Stress leads to bad choices, so sugary snacks start to look very tempting when you’re still at your desk at 9pm. Instead, have a few squares of dark chocolate. “Eat them with almonds – their protein wards off a sugar spike,” says El-Shafie. Then go home. Nothing’s worth killing yourself over.

D

It’s a popular misconception that gluten-free means ‘good for you’. Sure, if you’re intolerant to gluten it’s an absolute lifeline, but for the rest of us it’s not always the best option. For example, San Remo’s Gluten Free pasta spirals have more fat, sugar and sodium (and less protein), compared with their regular pasta spirals for almost the same kilojoules.

Yo u r m o v e

Keen on carbs, but still want to cut back on gluten? Nutritional medicine expert Dr Sarah Brewer has some advice for bread fiends: “Rye bread, which contains significantly less gluten than wheat bread, helps to suppress hunger. Have it at breakfast to reduce your appetite before lunch and this effect will continue into the afternoon, curbing your cravings.” Toast it is, then.

Answer 8

Answer 6

BAGEL

C

One thing is certain: maintaining your goal weight takes as much effort as the initial loss. The new, leaner you needs about 1255 fewer kilojoules a day, according to a study at Columbia University in the US. Need an easy strategy? Cut the carbs from one of each day’s meals. Hasta la vista, pasta.

A

Yep, zzzs are almost as important as kilojoules. A study in Annals Of Internal Medicine suggests people who sleep 5.5 hours may burn 1674 fewer kilojoules the following day than those who log a full 8.5 hours. Scientists believe this is due to increases in the hunger hormone ghrelin and dips in the satiety hormone leptin when we get tired. Now that’s a nightmare.

Yo u r m o v e

To get a decent night’s sleep turn off the TV (or Netflix) at least 90 minutes before you hit the hay. That goes for your smartphone and tablet, too, as the glow their screens emit can suppress the sleep hormone melatonin, so ban them at bedtime. You snooze, you win.

Answer 9

If you’re pregnant, breastfeeding or planning to have kids at some point, stick to two portions a week. Oily fish can contain polychlorinated biphenyls – a type of pollutant that won’t have an immediate effect on your health but can build up over time to impair your immune and reproductive systems. Don’t risk it.

Yo u r m o v e

If you’re cutting back on oily fish, you’ll need to get your omega-3s elsewhere. Look for a supplement with choline, a compound that helps to effectively metabolise lipids. WH

WORDS: ANTHEA ENGL AND. PHOTOGR APHY: GET T Y IMAGES; ADAM VOORHES/GALLERY STOCK /SNAPPER MEDIA

Answer 1


PERFECT

GRAIN BOWLS Ta k e yo u r

YES YOU MEXI-CAN

SERVES 1 / 2259KJ / 4.5G SAT FAT / 12G SUGAR / 15 MINS

◆ 50g red capsicum, chopped ◆ 90g cherry tomatoes, halved ◆ Handful coriander leaves ◆ ½ avocado, chopped ◆ Juice ½ lime ◆ 50g brown and wild rice, cooked ◆ 3 tbs black beans ◆ 80g cooked chicken ◆ ½ tsp chilli flakes

grain game to the next level

DRESSING ◆ Zest 1 lime ◆ Juice ½ lime ◆ 1 tbs olive oil ◆ 1 tsp honey Mix the capsicum, tomatoes, coriander, avo and lime juice. Combine the rice and beans, then put in a bowl. Top with capsicum mixture, chicken strips and chilli. Mix dressing ingredients and pour over the top. Sprinkle with salt and pepper.

KEY TO SUCCESS: MAXIMISING YOUR WHOLEGRAINS IMMUNITY BOOSTER 1 40

ENERGY GIVER

FAT BUSTER

ANTIINFLAMMATORY

BRAIN BOOSTER

BLOOD PUMPER

SKIN SAVER

Grain of truth The apigenin in red capsicum boosts nerve formation and brain cell connections, a study* found.


Food Hub

FORGET-ME-NOT SUPER GREENS

SERVES 1 / 2552KJ / 6G SAT FAT / 9G SUGAR / 15 MINS

◆ Handful kale leaves, ripped ◆ ½ tsp salt ◆ Juice ½ lemon ◆ 50g edamame beans ◆ 2 tbs pomegranate seeds ◆ 1 tbs pumpkin seeds ◆ ½ tbs sunflower seeds ◆ 2 sprigs mint, leaves picked ◆ 1 spring onion, sliced ◆ 1 tsp olive oil ◆ 60g quinoa, cooked ◆ ½ avocado DRESSING ◆ 1 tbs olive oil ◆ 1 tsp cider vinegar ◆ 1 tsp honey ◆ Juice ½ lemon Massage kale with salt and juice. Add beans, seeds, mint, onion and oil. Put quinoa in a bowl. Top with kale mix and avo. Mix dressing ingredients; pour over. Grain of truth Studies show two serves a day of vitamin K-rich leafy greens will protect long-term memory.

SESAME PRAWN SOOTHER

SERVES 1 / 1757KJ / 2G SAT FAT / 15G SUGAR / 15 MINS

◆ 80g red cabbage, shredded ◆ 1 carrot, grated ◆ 1 spring onion, sliced ◆ 60g edamame beans ◆ Handful baby spinach, washed ◆ 60g brown rice, cooked ◆ 60g prawns, cooked ◆ Handful coriander leaves, to garnish ◆ 1 tsp sesame seeds, to garnish DRESSING ◆ Zest and juice of 1 lime ◆ Thumb-sized piece of ginger, grated

◆ 2 tsp tamari ◆ 2 tsp sesame oil ◆ 1 tsp honey Combine the vegetables. Shake all the dressing ingredients in a jar. Put rice in a serving bowl, top with vegie mixture and pour over dressing. Top with prawns coriander and sesame seeds. Grain of truth Sesame seeds are good for your gut, even reducing symptoms of salmonella and E.coli bacteria.

KEEP-TO-THE-BEAT BARLEY

SERVES 1 / 2699KJ / 6.5G SAT FAT / 6.5G SUGAR / 15 MINS ◆ ¼ cucumber, diced ◆ 25g cherry tomatoes, halved ◆ ½ spring onion, sliced ◆ 1 tbs parsley, chopped ◆ 1 tbs mint, chopped ◆ 1 tbs basil, chopped ◆ 30g barley, cooked ◆ 25g toasted hazelnuts ◆ 10g pumpkin seeds ◆ ½ tbs toasted sesame seeds

HEART-LOVING AND HEARTY

DRESSING ◆ 2 tbs olive oil ◆ ¼ clove garlic, crushed ◆ Juice ¼ lemon ◆ ½ tsp honey

SERVES 1 / 1548KJ / 1G SAT FAT / 15G SUGAR / 15 MINS

◆ 60g brown rice, cooked ◆ 1 chicken breast, cooked, sliced ◆ 1 carrot, julienned ◆ ½ cucumber, in chunks ◆ 100g cabbage, shredded ◆ 2 tbs basil ◆ 2 tbs mint ◆ 1 tbs toasted sesame seeds DRESSING ◆ Juice 1 lime ◆ 1 tbs fish sauce ◆ 1 tsp maple syrup ◆ ½ clove garlic, crushed ◆ 1 tsp grated ginger, ◆ ½ tsp red chilli flakes

Combine all dressing ingredients. Put the rice in a serving bowl and top with the chicken, vegetables and herbs. Drizzle over dressing; sprinkle with sesame seeds.

Combine the veg, herbs and barley. Mix the dressing ingredients and season with salt and pepper. Put barley mixture in a bowl. Top with dressing, nuts and seeds.

Grain of truth Brown rice can help fight high blood pressure and reduce hardening of the arteries.

Grain of truth Good news: heart-

healthy barley can lower bad cholesterol by up to seven per cent.

F EB RUA RY 201 7 wome ns he a l t h.com.a u 1 41


Food Hub

GET YOUR FREEKEH ON

SERVES 1 / 3619KJ / 3.5G SAT FAT / 19G SUGAR / 15 MINS ◆ 50g zucchini, diced ◆ ½ carrot, julienned ◆ 1 tbs each of dill and mint, chopped ◆ 1 tbs chopped parsley ◆ 100g freekeh, cooked ◆ 100g peas, cooked ◆ 75g canned chickpeas ◆ 25g pistachios, chopped

SERVES 1 / 2385KJ / 6.5G SAT FAT / 20G SUGAR / 15 MINS ◆ Half handful kale leaves, ripped ◆ ½ tsp salt ◆ Zest and juice ½ lemon ◆ 30g quinoa, cooked ◆ 1 spring onion, sliced ◆ 1 Medjool date, chopped ◆ ½ salmon fillet, seasoned and baked

Sprinkle kale with salt, lemon zest and juice, then massage the leaves until they soften. Put quinoa in a bowl and top with kale mixture, spring onion and the date. Top with salmon. Combine dressing ingredients and pour over. Grain of truth The flavanones found

DRESSING ◆ Zest and juice ½ lime ◆ 1 tbs olive oil ◆ ¼ tsp honey

in citrus fruit can reduce the risk of ovarian cancer, and lemons have more than limes, so stock up.

CAULI-QUINOA SLIMMER

SKINNY GREEK SALAD

SERVES 1 / 2720KJ / 6G SAT FAT / 21G SUGAR / 15 MINS

◆ 100g cauliflower ◆ 1 tbs pine nuts ◆ 1 carrot, sliced ◆ 2 tbs pomegranate seeds ◆ Handful baby rocket ◆ 60g canned chickpeas ◆ 60g quinoa, cooked ◆ 2 sprigs mint, leaves picked, to garnish DRESSING ◆ 2 tsp wholegrain mustard ◆ 1 tbs tahini ◆ 1 tsp cumin ◆ 2 tsp cider vinegar ◆ 2 tsp honey ◆ 2 tbs olive oil Pulse cauliflower in a processor to make ‘rice’, then mix with nuts, carrot, seeds, rocket and chickpeas. Combine dressing ingredients. Put quinoa in a bowl. Top with cauliflower mixture, dressing and mint. Grain of truth A Canadian study

found eating 130g of chickpeas (or other pulses) a day can aid weight loss.

1 42 women s h ea l t h .co m .au FEBRUARY 2017

SERVES 1 / 2050KJ / 9G SAT FAT / 7G SUGAR / 15 MINS

◆ 12 mint leaves ◆ 100g cherry tomatoes, halved ◆ ¼ red onion, sliced ◆ ⅓ cucumber, in chunks ◆ 3 radishes, sliced ◆ 15 black olives, seeded, halved ◆ 1 tsp dried oregano ◆ 1 tbs white wine vinegar ◆ 2 tbs extra virgin olive oil ◆ 60g quinoa, cooked ◆ 30g feta

DRESSING ◆ 1 tbs mustard ◆ 1 tbs olive oil ◆ Zest and juice ½ lemon ◆ 1 tsp honey Combine all ingredients apart from pistachios. Whisk dressing ingredients and season with salt and pepper. Put the freekeh mixture into a bowl, pour over dressing and sprinkle over the nuts. Grain of truth The journal ACS Chemical Neuroscience found olive oil can reduce the risk of Alzheimer’s.

FEAST FROM THE MIDDLE EAST

SERVES 1 / 2427KJ / 5G SAT FAT / 13G SUGAR / 15 MINS

◆ 50g kale, shredded ◆ 2 tbs olive oil ◆ 1 tsp honey ◆ Zest and juice 1 lemon ◆ 60g quinoa, cooked ◆ 30g radishes, sliced ◆ ½ zucchini, julienned ◆ 2 spring onions, sliced ◆ 2 tbs dukkah ◆ 50g hummus ◆ 2 tbs coriander leaves

Combine the mint, vegetables and olives. Add the oregano, vinegar and olive oil and stir. Put quinoa in a bowl, top with vegie mixture, then crumble over the feta. Sprinkle with salt and pepper.

Massage the kale with 1 tbs of olive oil until soft and shiny. Combine the rest of the olive oil, honey, lemon zest and juice to make a dressing. Put the quinoa in a bowl, top with the vegetables and pour over dressing. Top with hummus, then sprinkle over dukkah and coriander.

Grain of truth Oregano will help to lower blood glucose levels, protecting against type 2 diabetes, according to the American Chemical Society.

Grain of truth The hazelnuts in dukkah can cut triglycerides, fighting heart disease and stroke, according to the journal PLOS ONE. WH

*SOURCES: AMERICAN JOURNAL OF CLINICAL NUTRITION; SOCIET Y OF CHEMICAL INDUSTRY; FEDER ATION OF AMERICAN SOCIETIES FOR EXPERIMENTAL BIOLOGY; FEDER AL UNIVERSIT Y OF RIO DE JANEIRO; D’OR INSTITUTE FOR RESEARCH AND EDUCATION; FEDER AL UNIVERSIT Y OF BAHIA; EUROPEAN JOURNAL OF CLINICAL NUTRITION; AMERICAN JOURNAL OF CLINICAL NUTRITION. RECIPES: ZOE STIRLING . FOOD ST YLING: DAR A SUTIN. PHOTOGR APHY: PAVEL DORNAK AT HEARST STUDIOS

BITTERSWEET SALMON AND KALE


ADVERTISEMENT

The Winners’ List

EVENTS, PRODUCTS AND PROMOTIONS THAT TAKE OUT THE TOP PRIZE

UPGRADE YOUR GEAR Get your workout wardrobe summer-ready with PUMA’s active training crop, as seen on Kylie Jenner. DryCELL materials draw sweat away from the body, keeping you dry and comfortable during exercise. Team with your favourite pair of PUMA tights and layer with a boyfriend tank for that everyday sportstyle look. It’s $75. au.puma.com

WEAR WHITE HOT With 66 diamonds and snow white hightech ceramic, the RADO HyperChrome Diamonds is light, scratch-resistant, hypoallergenic and incredibly comfortable to wear whether swinging a racket or sporting an evening bag. Stylish and versatile, it is the ideal timepiece to complement both athleticism and glamour. It’s $9,375. rado.com

TAKE TIME OUT What would you rather be doing this weekend? Get through your mega to-do list with Airtasker, a trusted community marketplace that allows you to outsource your tasks in minutes. From cleaning and gardening to holding your spot in a queue – Airtasker has you covered! airtasker.com

NEW SUMMER MENU TO KEEP YOU ‘LITE’ Lite n’ Easy conveniently delivers breakfast, lunch, dinner and snacks from around $20 per day. For weight loss or healthy convenience, Lite n’ Easy has a flexible option that will work for you. Plus, there’s a money back guarantee on your first order! liteneasy.com.au


The Winners’ List continued... LOVE LUXE LOCKS? TRY THE DYNAMIC DUO Say hello to at-home salon styling with the new luxe duo from Remington. Highperformance salon results and longer-lasting styles are created using intelligent PROheat Technology, which ensures that the optimum level of heat is delivered as you’re styling, to create salon results that last all day*. PROLUXE Salon Dryer, $129.95, PROLUXE Salon Straightener, $149.95. Available from Harvey Norman, Myer, Priceline and Shaver Shop. remington-products.com.au *style shown to last 24 hours in laboratory trials.

SEEING SPOTS? THE ANSWER IS CLEAR Qsilica Naturally CLEAR Skin Support Tablets may assist treating mild to moderate acne, and contain ingredients to promote a healthy complexion. Use Qsilica CLEAR Skin Cleanser and Spot Gel to support blemish control by cleansing and exfoliating skin. qsilica.com.au CHC70688-06/15 Always read the label. Use only as directed. If symptoms persist, see your healthcare professional.

THIS PARTY SEASON, SUPPORT YOUR LIVER NATURALLY Blooms Liver Detox is a vegetarian-friendly, one-a-day formula combining milk thistle, globe artichoke, turmeric, taurine and black pepper, which may help support healthy liver detoxification and may assist digestive function. 60 vegetarian capsules (2 month supply) are $27.95 bloomshealth.com.au CHC71592-08/16 Always read the label, use only as directed.

DELICIOUSLY DIPPABLE Using the highest quality ingredients, Chris’ Heritage Dips offer enticing flavour combinations, such as Smoked Gouda & Almond and Blue Cheese, Fig & Pistachio. Made with real cheese, they’re ready to serve in their own unique re-usable terracotta pot. Perfectly plated every time! Find easy entertaining and recipe ideas on the website. Available in Woolworths Deli, and the dip aisle at Coles and Independent Supermarkets. eatloveshare.com.au


ADVERTISEMENT

SUPERFOOD FOR SKIN Superfoods are finding their way into the everyday diet and now featuring as skincare heroes. Sukin’s Chia Seed oil provides your skin with a rich source of essential fatty acids, omegas and antioxidants, which work together to boost skin health – leaving your complexion plump and glowing. sukinorganics.com

THE TASTY, TART BERRY THAT’S GOOD FOR YOU, TOO Ocean Spray Cranberry Light contains nutrients that cleanse and purify your body by reducing bacterial adhesion. It offers the uplifting taste of 55 cranberries per 240ml serving, with only 20 calories. Blend into smoothies, freeze into ice blocks, mix as a cocktail or enjoy on its own! oceanspray.com.au

RETHINK THE TERRY Think you know towels? Think again. Don’t settle for bulky gym towels that don’t get you dry and leave you stuck mid-change with your T-shirt halfway up your back. Wovii has created a towel that’s compact, can absorb four times it’s own weight in water and is still luxuriously soft. wovii.com

IN THE ‘HOOD Nabo.com.au is Australia’s largest local social network designed for Australians seeking to connect with their neighbours, community groups and local businesses. Launched in December 2014, nabo.com.au aims to build better and healthier communities, reduce crime and connect people who may feel socially isolated. It enables residents, groups and businesses alike to share local news, events, initiatives and recommendations in one place. nabo.com.au

HYDRATION MATTERS Stay hydrated this summer with the Genuine Thermos® brand hydration bottles that you can count on to keep your drinks fresh and icy. With Thermos™ vacuum insulation, your liquids will stay cold for up to 14 hours! Genuine Thermos® brand bottles are BPA-free with a stainless steel interior and exterior, plus they’re stylish, re-usable and environmentally friendly. thermos.com.au


B u i l d a b e t te r…

JOT IT DOWN LEATHER BINDER RING NOTEPAD For thoughts, scribbles and notes to self. ($23.50, jotitdown.co)

TYPO 2017 DIARY AND NOTEBOOKS

Cos the notes section of your phone isn’t as cute on Insta. (Diary, $19.99, notebooks, $12.99 for 3pk, typo.com)

...DESK SPACE

Cute stuff for your office space. Make it work By Anthea England KIKKI.K SVENSKA HEM GLASS WATER BOTTLE WITH CUP Stay hydrated in style – the lid doubles as a cup. Handy. ($29.95, kikki-k.com)

TYPO INDUSTRIAL LAMP Brighten up your office space. ($49.99, typo.com) HAY PLISSE ACCORDION FOLDER, NOBLE PENS AND PHI SCISSORS Add a touch of Danish design to your desk. ($54, $12 each and $54, hayshop.com.au)

JONES & CO PETAL MEDIUM PLANTER AND MINI PLANTER Get the good green vibes. ($42 and $15, jonesandco.com.au)

1 46 women sh ea l t h .co m .au FE BRUARY 2017

KATE SPADE GOLD ACRYLIC NOTE HOLDER A luxe way to store your bits and bobs. ($74.95, notemaker. com.au) WH

PHOTOGR APHY: ED URRUTIA; GET T Y IMAGES

WYNSTON SIT STAND DESK SMALL Convert your desk with this compact solution. No assembly required! ($169, officeworks.com.au)

KIKKI.K SVENSKA HEM KARLSSON DESK CLOCK Ease digital distraction with this analogue beauty. ($39.95, kikki-k.com)


IS ANYONE INTERESTED IN

CROSSFIT classES?

CHECK OUT THIS DESIGNER

POP UP STORE

Get it on


welcome to

H I G H S U M M E R 2 017

W H I T S U N DAYS

S E A F O L LY. C O M . AU


Women's Health Australia - February 2017