The House of Wellness Summer 2024 Magazine

THE HOUSE OF

SUMMER

9 ways

SUMMER 2024

TO PUMP UP YOUR PROTEIN KEEPING KIDS SAFE ONLINE SELF-CARE SUNDAY RITUALS

NAVIGATE YOUR FUTURE

BY THE STARS

Beauty

RETRO BRONZE GLO-HOW

KICKSTART A DEBT-FREE NEW YEAR

BROOKE BLURTON

The proud First Nations role model reveals how she is fuelled by love

GIFT WITH PURCHASE

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AT E D B Y

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L’ O

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IS

VALIDATED WITH DERMATOLOGISTS

A L PA

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ANTHELIOS

INVISIBLE FLUID SPF50+

SELLING SUNSCREEN IN AUSTRALIAN PHARMACIES*

Circana MarketEdge, AU Pharmacy Scan, Unit & Value Sales, Total Suncare Protection Category, YTD to 02/07/2023

WATER RESISTANT

THE HOUSE OF WELLNESS is published for Chemist Warehouse

by News Corp Australia PUBLISHER Chemist Warehouse SUDDENLY MANAGING DIRECTOR Nick Smith CREATIVE CONTENT DIRECTOR Fiona Welsh EDITOR Laeta Crawford CREATIVE Pascale Clearihan Meisha Reynolds DESIGNER Sheridan Frawley SUB-EDITORS Maureen Doyle Joanne Trzcinski Cathy Laird PHOTOGRAPHY News Corp Australia Getty Images Snapper Images

As a proud First Nations woman, Brooke Blurton is the first to acknowledge the important role she has in helping others.

Rising above the adversity of a traumatic childhood, Brooke has packed a lot into her relatively short life to date, with several reality TV stints, a memoir, podcast and now even acting experience under her belt.

In our cover story she reveals why she is keen to share her story to help others.

“What I’ve learnt is that everyone’s story is powerful,” she says.

“I don’t think it gets easier, but I think you get more driven to share what you’ve gone through because different experiences will resonate with people in different ways.

“Encouraging young people to share their story and find power in it, just like I did, is why I love my job.”

The Herald & Weekly Times Pty Ltd ABN 49004113937 HWT Tower, 40 City Rd Southbank, Victoria 3006 NEWS CORP GROUP SALES DIRECTOR, NATIONAL SALES Vanessa Hanlan COMMERCIAL PRINT MANAGER Andrew Davies COLOUR SEPARATIONS HWT Imaging PRINTING IVE Group CHEMIST WAREHOUSE HOUSE OF WELLNESS PRINT PRODUCTION MANAGER Nikita Thomas houseofwellness.com.au thehouseofwellness@ news.com.au

See all of our issues online 6 THE HOUSE OF WELLNESS

SUMMER

9

ways

SUMMER 2024

AC-004938

THE HOUSE OF

The House of Wellness is published quarterly by The Herald & Weekly Times (ABN 49004113937) on behalf of Chemist Warehouse.

Prices correct at time of printing. All products subject to availability. Not all products or promotions are available online. Information correct at time of going to print.

TO PUMP UP YOUR PROTEIN KEEPING KIDS SAFE ONLINE SELF-CARE SUNDAY RITUALS

NAVIGATE YOUR FUTURE

BY THE STARS

Beauty

RETRO BRONZE GLO-HOW

KICKSTART A DEBT-FREE NEW YEAR

BROOKE BLURTON

The proud First Nations role model reveals how she is fuelled by love

GIFT WITH PURCHASE

We also check in on the wellbeing of our nation, speaking to experts to understand where we are at and what is being done to improve our collective health.

With cost-ofliving pressures continuing to hit hard, we provide tips for young people on how to take back control, while author Joanna Nell shares the benefits of taking a golden gap year.

And with summer upon us, we reveal the retro vibes shaping beauty and fashion, plus deliver all our regular health and lifestyle features.

Stay w l and enjoy!

From the team at The House of Wellness

PHOTOGRAPHY CAMERON GRAYSON STYLING KARLY BROWN HAIR AND MAKE-UP ZOE KARLIS MAIN Brooke wears MAARA Collective swimsuit, stylist’s own necklace ON COVER MAARA Collective dress, stylist’s own earrings

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COVER STORY BROOKE BLURTON

In this i ue 23

11

27

42

85

Win

1 of 5 ELK GIFT CARDS valued at $300 to commemorate the new Soleil summer range.

Simply tell us in 25 words or less your favourite holiday ritual.

Trends 8 We are loving Carefree coolness Style 11 Beauty notes Bronzed glam 14 Red hot Seeing Med 18 Fruity beauty Nature’s bounty 22 Future forecast Mermaid mania 25 Beachy keen From beach to bar 27 Shimmer and shine Precious metals 29 Green with envy Verdant hues 31 Marine therapy Dive into blue heaven 33 Hit refresh Finishing touches Features 41 Journey to joy National wellbeing 45 Mind the gap Mid-life adventures 46 Budget boosters How to be a savvy saver 51 Being your best Athlete Jemima Montag slows down to speed up 53 Net dangers Keeping kids safe online 56 My life Erin Deering’s journey to self-worth 61 Creative soul Actor and artisan Joy Smithers

Health 63 Burning issue Soaking up sun smarts 67 Protein power How to pack a punch 68 Self-care secrets Health gurus' tips to recharge and reset 71 Glow getter Better skin on a plate 73 Water wisdom Hydration hacks for health 75 Dr Sally Cockburn Stay safe this summer Live well 77 Cosmic insights Your stars for 2024 84 Flavour fizz Fresh, tangy treats 87 Work it Building strong foundations 90 Tread lightly A guide to eco-exploring Also 93 Decor 95 Books 96 What’s on and quiz 98 Columnist Pediatrician Dr Daniel Golshevsky

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Competition entries open at 12.01am on December 31, 2023, and close on January 31, 2024. Email your entry, name and contact details to thehouseofwellness@ news.com.au THE HOUSE OF WELLNESS 7

ROAD TRIPPIN’ There is a hint of nostalgia in the air as we change gears for a summer that is carefree and casual Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT Travaux en Cours Borsalino hat, $139.95, darlingdomain.com.au; Candy Kombi print, from $39, iheartwallart.com.au; Maybelline Color Sensational Made For All Satin Lipstick Pink For Me, $17.99; Essie Nail Polish Pencil Me In, $13.49; Waves flip-flops, $89.99, bokyna.com.au; Typo artists’ dual nib markers, $19.99, cottonon.com.au; Mulganai: A First Nations colouring book, $24.99, kakaduplumco.com; Rex London travel bingo, $29.99, dymocks.com.au 8 THE HOUSE OF WELLNESS

WE XXXXXXXXXX ARE LOVING

CLOCKWISE FROM TOP LEFT Assorted throw rugs, from $169, sunniscenes.com; Olive balconette one piece, $199, and Ikat dusk halter tri one piece, $214, lillyandlime.com; Ceramic reusable bottle, $59.95, frankgreen.com.au; Tubies, $29 (set of six), wemightbetiny.com.au; Seven Wonders Coconut Oil Treatment Serum, $9.97; Bondi Sands Technocolor 1 Hour Express Self Tanning Foam Emerald, $26.95; Remy bag, $259, kireina.com.au; Petites Pommes Hans goggles, $45, twopairs.com.au THE HOUSE OF WELLNESS 9

NEW

CERTIFIED

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STYLE NOTES

TURN UP the HEAT

Bronzed glamour is synonymous with summer, and this year the staple beauty look takes on a retro feel Words Charlotte Brundrett

THE HOUSE OF WELLNESS 11

F

ew make-up trends have stood the test of time like bronzed, summer glam. While many iterations have come and gone, sun-kissed make-up, a (preferably faux) tan and healthy, luscious locks have long been considered a quintessential summer look. More recently, the rise of latte make-up has given new life to the trend, earning the Gen Z tick of approval. But there’s also a distinctly retro feel, drawing inspiration from ’70s beauty icons such as Farrah Fawcett, Donyale Luna and Bo Derek. According to Melbourne hair and make-up artist Claire Imbrogno, the lasting legacy of bronzed glam is pretty simple.

“Everyone looks better with a sun-kissed glow,” she says.

“HYDRATING MISTS ARE A GREAT QUICK FIX BECAUSE THEY HELP COMBAT ANY DRYNESS YOU FEEL OVER THE COURSE OF THE DAY WITHOUT DISRUPTING MAKE-UP AND SPF.”

Natasha Krstevski SKINCARE INFLUENCER

SKIN FIX

The piece de resistance of summer beauty has nothing to do with makeup and everything to do with skincare. In order to achieve the supple, glowy skin we associate with bronzed glam, adequate hydration is needed.

“I switch to lighter formulations in summer and layer different forms of hydration, such as a serum, followed by a moisturiser or mask, which help to lock in hydration,” skincare influencer Natasha Krstevski says.

Despite the heat and humidity, dry skin is a common concern in 12 THE HOUSE OF WELLNESS

summer, with indoor cooling being the main culprit. “Hydrating mists are a great quick fix because they help combat any dryness you feel over the course of the day without disrupting make-up and SPF,” Natasha says.

Introducing a quality vitamin C serum and chemical exfoliants can also promote glowing skin.

WE LIKE Avene Cleanance Cleansing Gel 400ml, $33.49; Bondi Sands Daydream Whipped Moisturiser 50ml, $14.49; Garnier Skin Active Vitamin C Brightening Serum 30ml, $29.99

STYLE NOTES

BODY / SELF TAN

A sun-kissed glow is a staple feature of summer glam, but how bronzed you want to look is a personal preference.

Given the shift towards more natural, wearable beauty, this summer could be gearing up for a gradual tan revival.

In addition to providing a more subtle result, this type of faux tan also moisturises the body, which helps achieve the summer glow we’re seeking.

The key rules that separate faux tan rookies from seasoned

professionals lie in the prep work. Before applying faux tan, ensure you are starting with an exfoliated, smooth base free of any old fake tan or other products that could compromise its effectiveness. Moisturise the hands, elbows, kneecaps and any other dry or textured regions to prevent excess tan build-up in these areas.

When it comes to the face, stick to a fake tan serum or spray designed to be used on the face to reduce the risk of breakouts.

If you want to dial up the glam, bronzed and glossy legs are a popular option on balmy summer nights out.

To enhance the legs, apply a body shimmer or oil, which adds a reflective sheen. This can also be applied to the decolletage, shoulder blades and collarbones for the ultimate summer glow.

WE LIKE Body Blendz Body Coffee Scrub Vanilla Blush 200g, $9.99; St Tropez Self Tan Luxe Whipped Creme Mousse 200ml, $50.99; Le Tan Gold Glow Gradual 250ml, $14.49; Bali Body Bronzing Serum 30ml, $29.95

Magic multi-task

Demand for beauty product all-rounders continues to grow, with time-saving, inventive formulas leading the charge.

Bali Body’s latest offering combines the hydrating, nourishing formula of a serum with their signature faux tan.

WE LIKE Bali Body Self Tan Tinted Body Serum 180ml, $32.95

LOCK IT IN

Luscious, healthy hair is a universal goal, but summer weather can wreak havoc on certain hair types.

One of the easiest ways to promote hair health is by extending the time between washes and heat tool use, opting for heat-free, protective hairstyles where possible. Depending on your hair type, hair oil treatments and protein masks can also help to improve the

overall condition of your locks. To combat humidity-induced frizz, try anti-frizz treatments that create a protective film on the follicle.

If you colour your hair, consider transitioning to a low-maintenance shade. “This type of colour technique can still create lightness and brightness without the high upkeep and regular salon visits,” Blonde Republic colourist Brielle Grzazek says.

“Lived-in colour is

the perfect solution for those with a busy lifestyle and it not only looks beautiful, it grows out like a dream.”

WE LIKE Growth Bomb Hair Mask 200ml, $21.49; Manicare RapidDry Hair Turban 1 pack, $8.44; Toni & Guy Prep Heat Protection Mist 150ml, $14.99; Revlon Uniq One Hair Treatment, $19.99; L’Oréal Paris Elvive Dream Lengths Frizz Killer Serum 100ml, $17.99; Lady Jayne Flexi-Glide Detangling Brush Large, $8.99 THE HOUSE OF WELLNESS 13

‘The concept of aspirational beauty is becoming increasingly popular and we’re also seeing it in the form of Tomato Girl Summer, which, like La Dolce Vita, is heavily inspired by the Mediterranean coast, with a specific focus on shades of red.’

Get the l k LA DOLCE VITA SUMMER GLOW

B

eautiful bronzed skin, soft make-up and relaxed waves are all standout trends in their own right, but when paired together they truly epitomise summertime glam.

Drawing inspiration from Italian icons such as Sophia Loren and Monica Bellucci, the distinctive, yet understated beauty look has been dubbed La Dolce Vita (Italian for “the sweet life”), transporting you to the Amalfi Coast at the height of a European summer, even if you’re actually on Australian waters. The concept of aspirational beauty is

becoming more popular and we’re also seeing it in the form of Tomato Girl Summer, which, like La Dolce Vita, is heavily inspired by the Mediterranean coast, with a specific focus on shades of red.

What I love about both trends is that they’re adaptable to the individual and far from linear. If you want to inject some Italian glamour into your look this summer, follow my top tips and tricks.

1

A key characteristic of the La Dolce Vita look is having a glowy, skin-like base. You will want to use a lightweight foundation or skin tint that caters to your specific skin type and apply it with a light hand. I would steer clear of a matte finish for this look unless you’re really oily as having a sheen on the skin actually enhances this look.

Conceal spots and dark circles where needed and set your T-zone with a light dusting of powder if you’re prone to shine.

Dial up the glow by applying a cream or liquid illuminator to all the high

2

points of your face, including the cheekbones, nose bridge and Cupid’s bow. To further enhance the glow, take a small amount of highlighter and lightly buff it into the brow bone and brow ridge directly above.

Give some sunkissed definition to the face by buffing bronzer where the sun would naturally hit your face. Using a big fluffy brush will create a more sheer, diffused bronze to your base while a smaller, refined brush can provide targeted bronzing and contouring.

Add some light definition to your brows using a brow powder or pencil, taking a conservative approach to keep them soft and not overdone. Use your bronzer to lightly contour and enhance the eye area, buffing it into the eye socket and along the lower eye for a soft yet defined eye. Add some coats of your favourite mascara to further define the eyes. To finish the look, add your favourite glowy, glossy lip product.

3

4

CLOCKWISE FROM TOP LEFT W7 Bronze Icon Bronzing Powder, $9.99; L’Oréal Paris True Match Super-Blendable Foundation, $28.49; Revlon Skin Lights Face Glow Illuminator, $23.49; MCoBeauty 2 in 1 Lip Treatment, $9.69; Rimmel Lasting Finish Lip Liner in Brownie Pie, $10.99; Rimmel Lasting Finish Lip Liner in Red Dynamite, $10.99 14 THE HOUSE OF WELLNESS

Photography: Rich MacDonald; hair and make-up assistant: Renee Presti; styling: Pascale Clearihan; model: Ruchi/Bella

JADE KISNORBO The House of Wellness beauty expert

STYLE NOTES

HOW TO CHERRY BOMB Lean into the Tomato Girl Summer look by injecting shades of red into your beauty and wardrobe choices.

A way to achieve this is by trying the Coca Cola lips trend.

Don’t let the deep, glossy red-brown shade fool you; it’s a surprisingly easy (and universally flattering) shade to wear. For optimal wear, start with hydrated, freshly exfoliated lips that are free of any make-up or residual product.

Next, take your favourite brown or red-brown lip liner and line the outer perimeter of your lips, slightly overlining the Cupid’s bow and centre bottom lip as desired. Next, take a red lip liner and lightly apply it to the lip area, buffing it slightly to create a subtle ombre effect, but not so much that the brown lip liner is no longer defined. To finish, add some clear lip gloss.

Watch Jade’s La Dolce Vita summer glow tutorial

Ruchi wears Aere linen trapeze mini dress

THE HOUSE OF WELLNESS 15

#1 MAKEUP

BRAND IN AUSTRALIA*

BEFORE

AFTER

FRUITFUL APPROACH Peachy keen on glowing skin? Go bananas at the fruit bowl Words Sharon Hunt

E

ating fruit comes with a host of health benefits — and in summer, we’re spoilt for choice. But beyond keeping our insides healthy, nutritionist and naturopath Michaela Sparrow says “vitamin and antioxidant-rich fruits are wonderful for skin”.

It’s a sentiment confirmed in numerous studies, including a recent Journal of the Academy of Nutrition and Dietetics report that noted “higher intakes of select fruits and vegetables with positive skin health”. Our experts give their thoughts on why fruit has a plum role in skin vitality.

18 THE HOUSE OF WELLNESS

STYLE NOTES

The skin link

Consuming fruit to improve skin appearance is all about choosing the ones full of antioxidants and vitamins.

Michaela recommends fruits that contain vitamins C and E. “Vitamin C supports skin collagen production for elasticity, firmness and structure,” The Longevity Remedy nutritionist says.

“While vitamin E supports the skin’s moisture barrier.”

Michaela also suggests looking for fruits that are pink, red or orange because the colour comes from beta-carotene, a source of powerhouse skin ingredient vitamin A. For skin hydration, most fruits naturally offer a high-water content, with the expert noting some also contain potassium, “which is an electrolyte that regulates fluid balance in the body”.

The good news is that all of these things feature in various combinations in a range of readily available fruits. Michaela singles out heavy hitters such as berries, pomegranate, citrus fruits, mango, avocado and kiwifruit.

Face value

Consuming whole fruits has proven skin benefits, but can the same be said when fruit is applied directly to the face?

Dr Prasanthi Purusothaman, a GP and cosmetic doctor, says there are some whole fruits that work well topically.

“Avocado, for instance, has soothing properties and is safe to apply, like in a homemade avocado mask,” Dr Purusothaman says.

“But then there’s other fruits, like lemons for example, that contain active enzymes that can be irritating if applied directly from the fruit or peel.”

Dr Purusothaman says fruit-based skincare products aren’t loaded with pulped fruit, but instead contain an extract that “isolates the skin-benefiting active from the fruit”.

Dermal aesthetician Rhiannon Evers from Lekeyah Skin Rejuvenation Centre further explains that these “fruit extract compounds of antioxidants, vitamins, enzymes and acids” are far more potent than what you would get from a single whole fruit.

These extracts are then carefully combined within a pH balanced formulation.

Hello, fruity skincare product!

Market research group Mintel noted 78 per cent of United States facial skincare users were “interested in trying products made with fruit-based ingredients”.

RIPE FOR THE PICKING Here, the experts break down the most common fruity skincare products and what they can do for your face

WATERMELON

A study by Mintel found watermelon has been a fastrising beauty ingredient.

It’s particularly prevalent in moisturisers, serums and mists.

Dr Purusothaman says as well as vitamins A, C and E, watermelon contains the antioxidant lycopene, which gives it its distinct colour.

“Watermelon skincare can be beneficial for sensitive, dry and redness-prone skin,” she says.

BERRIES

Strawberries, raspberries and blueberries are top tier for skin improvement via diet — and Rhiannon says their inclusion in serums, masks and exfoliants has potential benefits for dull or pigmented skin.

“Berries contain natural alphahydroxy acids, which gently exfoliate the skin, promote cell turnover and leave the complexion brighter,” Rhiannon explains.

CITRUS

“Lemons, oranges and other citrus fruits are rich in vitamin C, a wellknown antioxidant for skin brightening,” Rhiannon says.

She adds that citrus fruits can also help regulate oil production.

“Lemons and grapefruits have astringent properties that can minimise shine and prevent breakouts.”

PINEAPPLE

Also highlighted in the Mintel report, pineapple is common in masks and exfoliants.

Rhiannon says the fruit contains multi-tasking bromelain, which in different concentrations may soothe or slough off dead skin to reveal a smoother, brighter complexion.

PAPAYA

Papaya has an exfoliating capacity thanks to its papain and chymopapain enzymes. Look for it in moisturisers and serums that target acne or hyperpigmentation.

POMEGRANATE

Pomegranate’s phytochemical content is useful against dull and ageing skin.

Often included in moisturisers, cleansers and masks, pomegranate’s antioxidant-rich compounds can “stimulate new collagen and elastin fibres to improve the appearance of fine lines and wrinkles”, Rhiannon says.

“Pomegranate also contains citric acid and malic acid to exfoliate and improve skin tone and radiance.”

COCKLEBUR

This is the latest fruit to catch people’s attention.

A 2023 study by Myongji University in South Korea identified the prickly fruit as a skin protectant and healing agent.

“We know Korea is great for innovation in the skincare realm,” Dr Purusothaman says. There are promising results in regard to the fruit extract’s ability to stimulate collagen, she says.

THE HOUSE OF WELLNESS 19

CHARLOTTE BRUNDRETT Beauty editor

MERMAIDCORE

Move over Barbie pink and ballet-inspired beauty, a new trend is making a splash.

Featuring frosted lips, shimmery eyeshadows and a sea of blue, Mermaidcore is all about embracing the whimsical colours of childhood through refined make-up. And the inspiration doesn’t end there, with mermaid waves also surging in popularity. “Waver heat tools help the average consumer achieve loose, tousled waves with ease, so I’m not surprised it’s become a popular hairstyle,” Brisbane hairstylist and educator Chantelle Spurling says.

WE LIKE Rimmel Wonder Cloud in Cool Mint, $8; L’Oréal Paris Infallible Gel Auto Eyeliner in Turquoise, $19.99; Rimmel MagnifEyes 12 Pan Eyeshadow Palette in Electric Violette, $21.99; Anna Sui Fantasia Mermaid 50ml EDT, $29.99

@ANNASUI

22 THE HOUSE OF WELLNESS

BEAUTY FORECAST

This season calls for fresh, inventive make-up and expressive hair

STYLE NOTES

One of the most prominent trends at NYFW was biker-chic beauty.

Characterised by deep side parts, cool-girl hair and grungy-yet-feminine make-up, this retro trend is easy to recreate. “It’s all about creating movement and enhancing the natural texture of your hair,” Chantelle says.

BENETTON

WE LIKE Toni & Guy Casual Sea Salt Texturising Spray 200ml, $14.99; Lady Jayne Salon Pro Rechargeable Volumising Hot Brush, $76.49

LOOK OUT FOR THESE INNOVATIVE NEW BEAUTY PRODUCTS

Gleaming, pearlescent skin is back in a big way for summer, sparking demand for satin finish foundations and illuminisers.

Like all good skin finishes, it starts at the base so be sure to prep the skin with products that give your skin that glow- fromwithin effect.

WE LIKE Nude

By Nature Soft Focus Illuminator 50ml, $20.99; MissGuided Hi Lit Highlighter, $19.99; Cetaphil Optimal Hydration Body Spray 207ml, $23.99

COACH

Try these

STAUD

PEARLY SKIN

NCUTI GATWA

Revlon Xtensionnaire Waterproof Mascara, $20.99

Finding a mascara that lengthens, separates and provides volume, all while holding a curl, is no easy feat.

Yet Revlon’s latest launch does just that.

Polished, understated locks remain a firm trend for summer, and while heat tools are often required, a quality shine serum is key to achieving that sought-after glass-like sheen.

WE LIKE Schwarzkopf got2b Guardian Angel Heat Spray 200ml, $14.99; Kristin Ess Weightless Shine Working Serum, $19.99

Maybelline Superstay Skin Tint Foundation, $31.99

Sheer bases are just as on trend as they are practical in the summer heat, and this range also contains skincare such as vitamin C.

L’Oréal Serie Expert Vitamino Color Mask 250ml, $24.99

→

Sunshine might be good for the soul but not so much for colourtreated hair, which is why protective treatments such as this mask are important to extend your hair colour.

THE HOUSE OF WELLNESS 23

STYLE NOTES

BEACH BEAUTY BASICS

Be ready, no matter where the summer days or nights take you Words Tania Gomez

Pare it back

A day at the beach isn’t the time to go into full Kim Kardashian mode.

Make-up artist and hairstylist Vic Anderson says it’s about a minimalist, polished make-up look. “Keep layers light, and lean towards cream or liquid bronzers and blushes, which can double up on the eyes as well — and just mascara and a slick of SPF lip gloss,” she says. “And it seems obvious, but use a waterproof mascara instead of regular or tubing options. No one wants panda eyes.”

As for your base, you could go for naked skin. But if you really want some extra coverage, hair and make-up artist Leah Taylor says to avoid anything too heavy.

“Think about swapping out your full coverage make-up for something lighter like a tinted sunscreen or a BB cream and just use your concealer where needed,” Leah advises.

WE LIKE Cancer Council SPF 50+ Face Day Wear BB Cream Matte Light Tint 50ml, $16.99*; Maybelline Cheek Heat Blush in Nude Burn, $15.99

Coping with the elements

If you have gone to the effort of applying your make-up before you head to the beach, a good setting spray will help keep it in place.

However, to give your make-up the best chance of standing up to the heat, sun and sweat — make-up’s natural enemy — you will need to give it extra support.

Waterproof/water-resistant products will go a long way in helping to keep your make-up in place. Also try to avoid using powders, as they can look streaky and sludgy.

Sun protection is always a non-negotiable.

“I love the array of SPF spray options on the market for topping up your protection over your make-up,” Vic says.

Both Vic and Leah agree staying out of the direct sun whenever possible is the best thing to optimise your make-up’s longevity.

A wide-brimmed hat and sitting under a beach umbrella or cabana can also help your make-up stay in place. “Use patting motions instead of

*Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for eff ective sun protection.

wiping off water or sweat,” Vic says. “And blotting papers are the perfect compact solution for dealing with sweat.”

WE LIKE MCoBeauty Ultra Lock Makeup Setting Spray, $24.99; Maybelline Lash Sensational Waterproof Mascara in Very Black, $20.99

Sand to sundowners

A day in the sun can leave your make-up in need of a few touch-ups before you’re ready to enjoy sundowners. So, how can you go from beach to bar in a few steps?

If time permits, it’s often easier to remove your entire base and sunscreen and then reapply. However, if you’re in a rush there’s a quick trick to try. “If you don’t have the time, swapping your lip balm for a beautiful lipstick will definitely help to elevate your look and have you ready for dinner in no time,” Leah says.

One of Vic’s favourite ways to transition from beach to drinks is quickly blending her

base with a damp sponge and a hydrating spray.

“Then I add an extra layer of mascara, top and bottom, and use my fave lipstick patted on to my lips and my cheeks.

It elevates a look and keeps it cohesive.”

WE LIKE L’Oréal Paris Color Riche Made for Me Natural Lipstick in Perfect Red, $12.49; Manicare Velvety Microfibre Sponge, $12.49

Refresh your hair

Salt water can strip hair of its natural oils, which can be damaging. Before you go for a dip, rinse your hair in fresh water. Your hair will soak up the fresh water, meaning less salt can penetrate the strands.

“When it comes to styling, your hair friend is leave-in conditioner,” Vic says. “Do a quick rinse of your hair, spritz with leave-in conditioner, tidy up your middle part and slick it all back into a bun.”

WE LIKE Toni & Guy Prep Leave In Conditioner 100ml, $14.99; Lady Jayne Snagless Brown Hair Elastics, $6.49 THE HOUSE OF WELLNESS 25

STYLE NOTES

METALLIC MAGIC

Give your poolside look some edge with seasonal essentials in shimmery fabrics and prints Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP Jane choker, $231, tarinthomas.com; Metallic bikini top, $24.99, and bikini bottom, $27, hm.com; Renata keyhole one piece, $280,sirthelabel.com; Esther gold tag earrings, $59.95, gimmestore.com; The Square Glitter one piece, $330, formandfold.com; Benita scarf, $329, friendswithfrank.com; Bondi Sands Be Bronze Instant Bronzing & Hydrating Serum, $15.49; Natural raffia tote bag, $39.95, sussan.com.au; Seed beachwear, from $39.95, seedheritage.com; Rope sandals, $79.95, zara.com/au; Natural raffia earrings, $19.95, sussan.com.au; Le Specs Outta Love sunglasses, $101, revolveclothing.com.au THE HOUSE OF WELLNESS 27

STYLE NOTES

BOTANICAL INFLUENCE Verdant shades have been green-lit as the “it” colour.

For a softer take on the statement hue, pair with buttery, lightweight neutrals Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP RIGHT David Beckham Aromatic Greens 100ml EDP, $49.99; Ganni butterfly top handle bag, $495, incu.com; Cammie tie bust midi dress, $159.99, forevernew.com.au; Athleisure leather slide, $220, enapelly.com.au; Amura button-up bodice, $220, shonajoy.com.au; Ocean tie-front silk shirt, $480, and Ocean high-waist silk pants, $495, sunsetlover.com; The Candice shorts, $349, friendswithfrank.com; Hallo green ballet flats, $179.95, dunelondon.com.au; Jergens Eucalyptus Mint Body Butter 207ml, $9.99; Botanist green onyx necklace, $189, najo.com.au; Frankie gathered top, $390, sirthelabel.com; Ailani stitch earrings, $49, elkthelabel.com THE HOUSE OF WELLNESS 29

EXCLUSIVE TO

STYLE NOTES

SUMMER BREEZE For a clean look this season, keep things simple with white neutrals and shades of blue Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT Crochet Border shirt, $170, venroy.com.au; Comme des Garçons Play colour heart T-shirt, $125, endclothing.com/au; Cotton bucket hat, $14.99, hm.com; Terry tank top, $49.95, zara.com/au; Yuki silk pants, $380, jacandjack.com; Throne white sneakers, $299.95, dunelondon.com.au; Adidas Handball Spezial sneakers, $175, Nanamica tech belt, $75, Porter-Yoshida & Co Force shoulder pouch, $219, endclothing.com/au; Davidoff Cool Water Reborn For Men 125ml EDT, $49.99; Swim shorts, $29.99, hm.com; Adidas Originals (two pairs), from $199, specsavers.com.au; 550 ’92 relaxed taper jeans, $149.95, levis.com.au THE HOUSE OF WELLNESS 31

STYLE NOTES

KEEP IT COOL

Make it easy and breezy with a refreshing colour splash

CLOCKWISE FROM TOP LEFT L’Oréal Paris Waterproof Paradise Mascara, $21.99; Sally Hansen Color Therapy Nail Polish Reflection Pool 14.7ml, $14.99; L’Oréal Paris Color Queen Mono Eye Shadow 19 Mogul, $13.49; Jimmy Choo Flash 100ml EDP, $59.99; D By Diesel 50ml EDT, $109.99; Nautica Classic 100ml EDT, $19.99; Maybelline Color Tattoo Eye Stix I am Giving, $19.49; Neutrogena Hydro Boost Hyaluronic Acid Serum 30ml, $29.99; Jean Paul Gaultier Le Male 125ml EDT, $59.99; Ariana Grande Mod Vanilla 100ml EDP, $79.99; Davidoff Cool Water For Women 100ml EDT, $49.99; Kylie Minogue Disco Darling 75ml EDP, $29.99 THE HOUSE OF WELLNESS 33

POWER of LOVE

First Nations role model Brooke Blurton’s inspiring message of resilience is helping young Australians find their voice Words Charlotte Brundrett

W

riting a memoir in your 20s has its stigmas, but you only have to look at how much Brooke Blurton has already lived through to understand why sharing her story is so important.

“Not many can say they’ve written a memoir at my age and that’s the usual commentary I get from older people, but the thing is I have a lot to share,” Brooke says.

Driven by a desire to reclaim her life in her own words, Brooke explores the unimaginable hardship, grief and trauma she experienced growing up in her debut title Big Love.

“A lot of people still don’t know my story. They might know I was on The Bachelorette, but they don’t know how I got there,” the 29-year-old says.

A proud Noongar-Yamatji woman raised in the regional Western Australian town of Carnarvon, Brooke spent her childhood with Mob and community, instilled with

values such as the importance of helping one another.

“That’s the beautiful power of First Nations people; we take so much pride in our responsibilities within family dynamics and I always feel sorry for people who don’t know what that feels like. We just feel so much pride and love, regardless of circumstance,” Brooke says.

Being raised in a loving community helped Brooke become the grounded, resilient woman she is today, but her childhood wasn’t always a positive experience.

At 11 years old, Brooke lost both her grandmother and mother — the two most important women in her life — within a matter of weeks. If that wasn’t unfathomable enough, she was also sexually assaulted at her mother’s wake, which contributed to her being mute for two years.

“I lost my voice through trauma, but writing helped me gain it back. Putting pen to paper is a very cathartic and therapeutic process for me; I journal every single day,

PHOTOGRAPHY CAMERON GRAYSON

34 THE HOUSE OF WELLNESS

STYLING KARLY BROWN

regardless of my mood, and that’s helped me process what I’ve gone through,” she says.

Brooke has also touched on other difficult chapters of her childhood, including her memories of drug and alcohol abuse, moving in with her father, becoming homeless and living in foster care. But broaching these subjects doesn’t get any less challenging.

“I remember experiencing a vulnerability hangover while promoting my memoir, but it’s a muscle I’ve learned to use in order to tell my story,” Brooke says. “I don’t think it gets easier, but I think you get more driven to share what you’ve gone through because different experiences will resonate with people in different ways.”

Connecting with people through shared trauma is a huge motivator for Brooke, but the hardships she’s experienced do not define her.

According to Brooke, she has always envisioned a life beyond her circumstances — as a result, her positive, uplifting outlook is fuelled by identity, love and resilience.

HAIR AND MAKE-UP ZOE KARLIS

COVER STORY

“THAT’S THE BEAUTIFUL POWER OF FIRST NATIONS PEOPLE … WE JUST FEEL SO MUCH PRIDE AND LOVE, REGARDLESS OF CIRCUMSTANCE.”

MAIN Brooke wears Morrison dress, stylist’s own earrings INSET Camilla and Marc skirt and top

→ THE HOUSE OF WELLNESS 35

Based in Naarm (Melbourne), Brooke says being off Country has its challenges and sacrifices, but living away from her community is only temporary.

“I want to take advantage of the opportunities that I’ve been blessed to be given, but in my heart and soul, I know that when I choose to have children I’ll probably move back to Country,” she says.

For this reason, Brooke makes an effort to visit her family in Western Australia whenever she gets the chance, especially now as she eagerly anticipates the arrival of her younger brother’s first child.

“It’s a very special time for my family. As the only woman, I’m the matriarch and that holds a lot of responsibility in my community.

She has just written her second novel, which is her first foray into the young adult genre.

“I wanted to write from the perspective of a young First Nations person, particularly since we’re so underrepresented in literary texts,” Brooke says.

The romance novel explores the perspectives of two characters as they experience love, sexuality, family and identity and all the complexities and confusion that come with it.

“The best thing about writing fiction is that you can take creative liberties while also drawing inspiration from your own lived experiences,” Brooke says.

“I think adults will relate to it as well, because memories of young love and working out your identity stick with you forever.”

“I’M STILL OPEN TO LOVE, BUT I’M FULFILLED IN SO MANY OTHER WAYS.” “But at the same time I’m sad, because my mother and grandmother would have loved to have been here to see my brother welcome his first child,” she says.

Since her appearance on the reality dating franchise five years ago, Brooke’s career has been on an upwards trajectory. Using her profile for purpose, she advocates for First Nations and LGBTQIA+ visibility as well as her work as a Garnier ambassador, youth worker, writer, marriage celebrant and co-host of podcast series Not So PG. Exciting new ventures are also keeping Brooke busy.

36 THE HOUSE OF WELLNESS

MAIN Brooke wears Dion Lee dress, stylist’s own necklace LEFT Country Road vest and pants, stylist’s own necklace

COVER STORY

Brooke is also making a conscious effort to align with brands that support her culture and journey. Her longstanding relationship with Garnier has helped shift her perception of beauty’s relationship with the environment.

“Culture and Country are very important and my elders taught me that if you take care of Country, Country will take care of you,” she says. “And that’s how I live my life. Being sustainable and taking care of Country is all about how I can minimise my impact, and working with Garnier has taught me that this is a major goal of theirs, too.”

In addition to her advocacy and sustainability efforts, Brooke made Australian television history in 2021 as the inaugural First Nations and bisexual Bachelorette.

“It was such a scary, exciting and overwhelming experience all at once,” Brooke says.

My simple skincare routine

“In the mornings, I cleanse my skin, followed by Garnier’s Vitamin C serum and an SPF,” the Garnier Australia ambassador says.

“At night, I double cleanse to completely remove any sunscreen and make-up, followed by a moisturiser and retinol one to two times a week.

“For my body, Garnier’s Body Superfood range is a personal favourite.”

Brooke wears MAARA Collective dress, stylist’s own earrings

Go behind the scenes of Brooke’s cover shoot

The subject of love is an overarching theme in Brooke’s life and is very emblematic of what motivates her. “I just love love so much,” she says.

“There’s a line in my memoir that I live by, which is ‘love is the most infinite and effortless presence in this world’. People who’ve come into my life and shown me love ultimately led me to the position I’m in today.”

As for whether Brooke’s experience on reality dating shows has influenced her relationship habits in the real world, she’s not so sure.

“If I’m honest, I think The Bachelorette Australia is a bit of a curse,” she laughs. “Dating culture is a lot tougher these days because we’re all so accessible and by the same token, disposable. Some people have this perception I’m desperate to find someone and settle down because I was on reality television, but that’s never been

“WHEN YOU OPEN YOURSELF UP TO BEING THE FIRST OF MANY THINGS, THERE’S ALWAYS UNCERTAINTY OF WHAT’S GOING TO COME FROM IT.” She is also venturing into an entirely new career path: acting. While it’s long been an area of interest, she never seriously pursued it until now.

“My first acting role is in an upcoming horror film, which I’m really looking forward to.

Filming has begun, but I can’t reveal more just yet,” she says.

“Acting is challenging because I’ve never considered being anything other than myself.

You’re being tested and pushed out of your comfort zone in a really pronounced way, which is very humbling.”

“When you open yourself up to being the first of many things, there’s always uncertainty of what’s going to come from it, but I’m so passionate about visibility and it was a profound moment to have that level of representation.

“I wanted to show Australia that I’m just a normal person who represents her community the best way she can while highlighting that anyone can fall in love. Love is love and it doesn’t matter if it’s with a man, woman or non-binary person.”

my goal. I’m still open to love, but I’m fulfilled in so many other ways that it’s probably not one of my main motivations anymore.”

With no plans to slow down, Brooke hopes her resilience and ambition in the face of adversity inspires Australian youth to find strength in their own stories.

“What I’ve learnt is that everyone’s story is powerful,” she says. “Youth work is so important to me and enabling and encouraging young people to share their story and find power in it, just like I did, is why I love my job.”

THE HOUSE OF WELLNESS 37

reach for your reason

SPOTLIGHT ON

HOW HAPPY ARE WE, REALLY? There’s a larger focus than ever on our individual wellness, but what about the wellbeing of our nation? How does Australia fare and how can we improve?

Words Liz McGrath

I

n 1972, the tiny Himalayan kingdom of Bhutan came up with a big idea.

Instead of measuring its progress against just economic growth and material gains using gross domestic product, Bhutan would add another indicator — a Gross National Happiness Index.

In what was then a revolutionary move, the landlocked South Asian country began evaluating the population’s overall wellbeing and happiness across areas such as living standards, health, education, community vitality and ecological diversity and resilience.

Now, more countries have woken up to the idea of tracking their progress towards goals for a better life.

Dr Kate Lycett, a senior research fellow with the School of Psychology at Deakin University, says some countries — including New Zealand, Wales, Italy, Scotland, Slovenia and some in Latin America — are going even further. “(They are) working to build economies that deliver human and ecological wellbeing as their ultimate goal, alongside standard metrics of economic growth,” Dr Lycett says.

THE HOUSE OF WELLNESS 41

Is GDP the wrong tool for measuring what matters?

Many economists and social scientists agree there’s more to life than the cold numbers of traditional economic statistics — and a different lens to GDP is needed to measure progress.

Political economist and Wellbeing Economy Alliance co-founder Dr Katherine Trebeck says our approach to the economy has been “back to front”.

“Policymakers are recognising that in the 21st century just pursuing infinite growth and having an economy designed for and dependent on that growth is no longer good enough and is pushing Mother Nature beyond what she can bear,” Dr Trebeck says.

“If we look at so many of the crises facing the world today, we need to think of the economy as being in service of the goals that people and the planet really need, so that we can design it deliberately for those outcomes.”

What about Australia’s national wellbeing?

In 2023, the Australian government released its first national wellbeing framework, called Measuring What Matters.

The framework tracks our progress towards a more healthy, secure, sustainable, cohesive and prosperous nation.

Dr Lycett says it is “a big step in the right direction” but Australia still has a lot of work to do — with cost of living pressures, uncertainty about the environment and climate change, and recent floods, droughts and bushfires all affecting our wellbeing.

And how we are feeling is reflected in the statistics.

The latest Australian Unity Wellbeing Index survey —

by Deakin University and Australian Unity in 2022 — revealed Australians’ satisfaction

with life as a whole was at its lowest level in 21 years.

“The 2022 results showed that young people in particular — those aged between 18 and 25 — were being weighed down by feelings of anxiety, stress, depression and climate worry,” says Dr Lycett, who led the survey.

The worrying outlook was backed up by research by YouGov for the Orygen Institute in 2023. It found 76 per cent of young Australians aged 16-25 were concerned about climate change, with 30 per cent “very concerned”.

Two-thirds of the young people surveyed (67 per cent) said climate concerns were having a negative impact on youth mental health, particularly young females (74 per cent).

Discover the wellness trifecta to good health

42 THE HOUSE OF WELLNESS

SPOTLIGHT ON

AUSTRALIANS’ SATISFACTION WITH LIFE AS A WHOLE WAS AT ITS LOWEST LEVEL IN 21 YEARS. — 2022 AUSTRALIAN UNITY WELLBEING INDEX SURVEY

Mental health crisis among our youth

The “rising tide” of mental ill health in young Australians is a public health crisis, Orygen executive director Professor Patrick McGorry says.

The prominent psychiatrist and 2010 Australian of the Year is leading calls to change how we respond to this “alarming and unacceptable situation”.

In a paper in The Medical Journal of Australia, Prof McGorry and professors David Coghill and Michael Berk wrote the decline in young people’s mental health is a “worldwide megatrend”.

“The consequences of this rising tide of mental ill health are profound. We invest heavily to bring young people to the threshold of productive adult life. This nurturing of human potential represents the creation of ‘mental wealth’. Yet this wealth is being squandered,” they wrote.

The trio says mental ill health weakens maturity, relationships, educational attainment, workplace culture and productivity.

Understanding the megatrends driving the decline in mental health, including the role of social media, is the first step towards reform.

Overhauling both primary and secondary mental healthcare services to better meet the needs of young people with mental illness is also urgently needed, according to the trio.

What is being done to improve our wellbeing?

Many organisations, community groups and individuals are working to improve our collective wellbeing.

Dr Trebeck says this includes those “rolling up their sleeves and starting to put into practice some of the core components of a different approach to the economy — whether that’s through tool libraries or circular economy practices or co-housing”.

Dr Lycett agrees positive action is taking place. She points to ACT Independent senator David Pocock working to change the law so politicians and policymakers are forced to consider the impact of climate harm on young people and future generations when making decisions.

When it comes to individual wellbeing, the Australian Unity Wellbeing Index pinpoints three core areas that support the so-called “golden triangle of happiness”.

“The first is strong personal relationships, which is a really important driver, because loneliness is a big issue right now,” Dr Lycett says.

“The second is standard of living, or sense of financial wellbeing.

“And third, achieving in life, which is really about having a sense of purpose and could be as simple as volunteering in your local community.”

Dr Lycett says while other factors, such as health and personal safety, are also important for overall wellbeing, “the research shows really consistently ... that these three life areas are the most important”.

Ultimately, she says, it is going to take individuals, organisations, institutions and governments to join forces to make the journey towards a more sustainable and socially just future not just a possibility, but a shared responsibility.

THE HOUSE OF WELLNESS 43

*

IN FOCUS

GOLDEN GAP Grappling with work stress, illness and a possible early retirement, Joanna Nell took a year off instead

JOANNA NELL Author

W

hen I entered medical school back in the early 1980s, it was obvious who, like me, had come straight from school, and who had taken a gap year.

With their outlandish tales of expeditions and adventures, those who had taken a year off exuded a worldly wisdom and maturity way beyond the 12 months’ difference in our ages. Almost four decades on, I still couldn’t shake the notion I’d missed out on this valuable rite of passage.

Those feelings only intensified during the pandemic, a time that fostered self-reflection and an intense yearning to travel.

Throw into the mix the diagnosis of an autoimmune condition, combined with the stress of working as a healthcare professional on the frontline, and it was clear I needed a break.

In theory, leaving a job that was making me unwell should have been easy but I had dreamed of being a doctor — a GP specifically — since I was eight years old.

Despite the support of those closest to me, it still felt like

quitting. There was no denying I needed a break; I just needed a way to frame that time off.

I suppose I wanted to try out retirement, with the option to change my mind if it didn’t suit.

So, I decided to make it up to my 18-year-old self and embark on the gap year I never had.

I soon discovered I wasn’t the only one. It’s no longer the preserve of the young — you only need look at social media to see how the concept of taking a gap year in later life has taken off as Baby Boomers and Gen X rewrite the rules about ageing.

And why not? Released from the shackles of working life, they can look forward to 20 to 30 years in retirement.

The traditional gap year aims to broaden horizons and hone the skills needed for the next phase of life.

This is also the case for golden gap yearers who are often transitioning to post-working lives and wanting to discover — or rediscover — their identities.

By this age, most will be financially secure, mortgages paid off and savings accrued, leaving them free to spread their wings at last. They might be retiring from work but definitely not from life!

Travel is at the top of most gap year lists. Once upon a time, retirees aspired to taking a world cruise. Increasingly, independent travel is the go-to,

and the world has never been smaller. Whether you want to trek the Inca, Camino or Kokoda or volunteer, teaching English in Cambodia or rescuing elephants in Africa, there is something for everyone and every budget.

But if there are health challenges or travel doesn’t appeal, there are endless opportunities closer to home, with time to explore new — or rekindle old — hobbies, become involved in the local community or enjoy the mental freedom of doing nothing.

My own gap year began back in my homeland where I spent the longest period with my octogenarian parents since I moved to Sydney 20 years ago.

More accustomed to flying visits, this extended visit was a luxury.

What else did I have to show for my year? A longpostponed knee replacement that has given me a brandnew lease on life; a completed manuscript of a novel about a GP contemplating retirement — and most importantly the realisation I wasn’t ready to hang up my stethoscope just yet.

It seems that distance really does make the heart grow fonder.

Mrs Winterbottom Takes a Gap Year by Joanna Nell, published

by Hachette Australia, RRP $32.99.

FIVE THINGS TO DO AS AN OLDER GAPPER House-sit

House-sit your way around the nation.

Not only do you get free accommodation, but you can explore new communities and make new friends along the way.

Immerse yourself

Enrol in a foreign language course.

Rather than just speak the language, actually live the language and immerse yourself in the country that is home to your new skill.

Take inspiration

Follow in the footsteps of some of the world’s greatest artists and study photography or art in Italy.

Bucket list

Tick some bucket-list moments off, whether it’s visiting Peru and trekking to Machu Picchu or hiking to Everest Base Camp in Nepal.

Road trip

Buy or rent a motorhome or campervan and enjoy a scenic life on the road.

THE HOUSE OF WELLNESS 45

Money ma s: TAKE CONTROL Feeling financial pain as a young person?

Here are some tips to getting on top of things Words Catherine Lambert

F

inancial stress may be challenging many Australians, but it can come with a particular range of anxieties for young people.

Financial Wellbeing Company financial therapist Jane Monica-Jones says it can be hard to keep up with peers who present as being affluent on social media.

Also, entertainment is now centred around consumerism.

“In the Facebook world, it’s very hard for young people to speak up and say they’re struggling to keep up with peers who all look ‘Facebook fabulous’ on their European summer vacations,’’ Jane says.

“Now, unless you get the ‘mum and dad bank’ to help, there’s no way you could consider financial traditions such as buying your own home, which has been the key Australian way to have a sense of stability.

“Hope is very important for mental health, so to live without financial hope can be devastating for people.”

She says often the way to feel accepted and likeable 46 THE HOUSE OF WELLNESS

is through consuming, “which is tough if you don’t have the money’’.

Cut back on your spending

To save money, Jane suggests looking for leakage points in your spending such as streaming subscriptions, gym memberships and fast fashion purchases.

“Something I often ask clients is whether a purchase is useful for the short-term or the long-term,’’ she says.

“If a purchase is useful for the short-term, but gets you into debt in the long-term, the debt will perpetuate.’’

She adds good activities that won’t eat into your budget (and will also retrain your brain’s sense of relaxation) include walking the dog and spending time in nature.

Financially Fit Women author Amanda Thompson says the younger generation may not have seen their parents go through financial stress so are not as familiar with financial adversity.

“With more women in Australia going to university

than men, more women have student loans and men are earning more quickly when they leave school,’’ Amanda notes.

“For women, not knowing if they can ride through the financial stress because they’ve never experienced it before makes it more challenging.’’

Don’t be ashamed of wanting money

Amanda urges people not to be ashamed about putting a high value on money, as finances are central to wellbeing.

“We’re in an age of selfdevelopment but imagine being financially fit,’’ she says.

“That’s what gives you the confidence to go forward and develop. If your goals are to have a family (or) take a different holiday every year, money is the conduit to get you there.

“That’s why I call the unconscious or unintentional spending, that’s so common now, sacrificial spending — because it’s holding you back.’’

Be savvy about food costs

You may think a good way to save cash is to cut back on food costs — but you can still eat well by choosing wisely.

LiveLighter’s 2023 Shape of Australia survey found seven in 10 Victorian adults have taken action to cut the cost of their food bill.

Dietitian and LiveLighter Victoria campaign manager Dr Sherly Li says people are buying less fresh meat, fruit and vegetables.

“There’s a perception that healthy foods are more costly but they don’t have to be if you choose fruit and vegetables that are in season, frozen or tinned,’’ Dr Li says.

“We know more young people are cooking at home and this is a great way to save money and eat well.’’

Create a budget

Great Southern Bank chief customer officer Megan Keleher recommends looking carefully at your spending — and that means creating a budget.

IN FOCUS

“IF A PURCHASE IS USEFUL FOR THE SHORT-TERM, BUT GETS YOU INTO DEBT IN THE LONG-TERM, THE DEBT WILL PERPETUATE.’’

Jane Monica-Jones FINANCIAL THERAPIST

Put income into five key areas: rent/home loans, food, utility bills, unexpected surprises and bigger purchases such as a home deposit. Anything left over should go towards mental wellbeing.

“Once you’ve got that budget, do your best to stick to it, even though it can be really hard,’’ Megan says.

“If you can, cultivate a savings habit, even if it’s just for a small amount of money every week. We offer tools such as the Vault, which hides your savings from you when you log in online, removing the temptation to spend.’’

Spend less than you earn

Tribeca Financial chief executive Ryan Watson also encourages clients to start with practicalities and the simple principle to spend less than you earn.

“Cash flow is king,’’ Ryan says. “Look at your expenses, where you can save money on things like insurance or where you travel and your shopping. See where you can make big expenditure shifts and then look at your cash flow.

“Only have money in your account that you can spend.

That creates a mind shift and puts you back in charge of your money rather than letting money rule you.

“When you’re back in charge, you’re more connected to what’s important to you.’’

THE HOUSE OF WELLNESS 47

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IN FOCUS

HITTING HER STRIDE

Olympic race walker Jemima Montag reveals why slowing down could help her race ahead

Main photo: Athletics Australia/Michael Dawson; Inset: Athletics Australia/Chiara Montenasso

J

Words Megan Hustwaite

emima Montag is living MAIN A revitalised Jemima Montag is building in the moment and up to the Paris Olympics. celebrating her wins.

INSET Competing at the It hasn’t always been this world titles. way for the Olympian and dual Commonwealth Games gold medallist race walker.

When she competed in her first Olympics and came sixth in 2021, she moved on quickly from the career milestone to her next challenge.

So, when Jemima, 25, achieved a silver medal in the 20km race walk at the 2023 world championships cooking, socialising and taking in Budapest, shattering her time off is productive as well in Australian and Oceania record that it takes you steps further with a time of 1:27:16, she took towards your goal and allows a different approach. your body to be in the best On her return to Australia, possible state to rebuild again. she did what she’s never done “It’s been a really important before and took a month off. part of the Olympic (Paris With the help of her 2024) preparation, having this sports psychologist, Jemima switch-off time.” embraced a proper break.

Jemima also savoured and “I feel lazy and guilty when celebrated her best-ever I don’t do any exercise, am a bit international result. more social or lean into other “I’ve won two Comm Games hobbies I enjoy,” she says. gold medals but it’s not “We talked through quite the same when it’s the this idea that athletes can Commonwealth countries, so a really struggle with lack of silver at world championships is productivity. Understanding it’s like winning gold,” she explains. not only training, going to the “I came sixth in Tokyo physio and the gym that are productive but resting, painting, (Olympics), which was really

great at the time but a week or two after, I was already on to the next goal, head down, and really regretted not relishing and enjoying all of the hard work that had gone into that Olympic build-up.

“I implemented creative things this time around. I made a scrapbook with the ribbon from the bouquet from the podium, photos and printed out messages I received.

“I hosted a ‘Team Jem’ dinner, cooked for 10 people and went around and individually thanked each person and gave them an example of how they were really pivotal in my journey.

“Nina Kennedy (pole vault world champion) told me to

buy something nice with some of the prize money. She bought herself a necklace when she won her first major medal and every time it dangles around her neck she feels warm and fuzzy, so I went to a family friend who’s a jeweller and bought myself something nice.”

Revitalised, Jemima returned to training in October and her build-up to the Paris Olympics will include training and race-focused blocks. The Australian squad will participate in an altitude camp at Perisher in NSW in January before competing in the Chemist Warehouse Australian 20km Race Walking Championships in Adelaide in February.

A full-time medical student, Jemima teamed up with her lecturers at the University of Melbourne to devise a game plan for 2024.

Instead of juggling twice-aday training with placement, Jemima will complete a oneyear online version of the Master of Public Health before returning to full-time study in 2025.

“It was a tricky decision to make for the Olympic year but now I’ve done it, it feels right,” she says.

“Melbourne Uni were really understanding that an Olympics is a once or twice in a lifetime opportunity.

“I didn’t want to succumb to that feeling of wanting to stay on momentum and keep up with my peers who don’t do sport.

“I also didn’t want to look back when I’m 40 years old and think ‘I came seventh in Paris when I could have won the gold medal’ because I wasn’t brave enough to make that call, so it’s the right decision.”

Chemist Warehouse, in partnership with Athletics Australia, supports athletes from grassroots to elite level.

THE HOUSE OF WELLNESS 51

SPOTLIGHT ON

Keeping k s SAFE ONLINE Journalist Madonna King wrote Saving Our Kids to highlight the work and expertise that goes on to protect our children in cyberspace. She lets us in on questions and advice that could prove lifesaving

D

uring the school holidays we like to loosen our grip a bit.

Give the kids some leeway and let ourselves — and them — relax. However, when it comes to online activity, we can never just ‘leave them to it’.

After every school holiday break, police investigating online child exploitation experience a surge of new cases. Unsupervised screen time combined with bored and lonely teens provides fertile ground for online predators.

And please don’t think it won’t happen to your child, because it absolutely can. Research shows about four in five parents and carers are convinced their child would never fall victim to online exploitation. Half do not talk to their children about online safety, and only a tiny, tiny number believe online grooming is a concern.

Sextortion — where children are forced to send money

to their online tormentor or provide more intimate online photos and videos — is now the No.1 issue for online child sex crime fighters.

It is racing close to rivalling online bullying in schools. It is sophisticated; in some cases, overseas call centres are set up to target children playing computer games or others with public friendship lists.

And what I found most devastating is that our children — male and female — are rarely telling us when it happens to them.

Over the past year, I’ve spoken to families who have navigated suicide as a result of this kind of exploitation. I’ve also spoken to the experts — police in Australia, the FBI and Interpol — who are called in afterwards to try to catch the predators and allow victims to rebuild their lives (which is hard given any image uploaded online can, and does, circle the globe for decades).

AD PAGE 53

THE HOUSE OF WELLNESS 53

HERE ARE SIX SIMPLE QUESTIONS I’VE DRAWN UP AFTER TALKING TO THE EXPERTS. THE ANSWERS AND ADVICE COULD PROVIDE THE PROTECTION YOUR CHILD NEEDS

1

Are our children’s friendship lists publicly accessible?

Why?

A publicly available friendship list means children can be accessed by strangers from around the world.

Here’s the top tip: change it. Check your friendship list is private, too.

How many 2 ‘friends’ do our teens have online?

Is it really plausible that they need or even know 1000 peers? Ask them to name them and encourage them to only connect with people they genuinely know.

Police showed me dozens of cases where ‘Annie’ or ‘Sarah’, who purported to be a peer, was actually a 50-year-old man in another country with a fake photo.

Where do 3 young teens use their smart device?

If it’s in the bedroom or bathroom, remove it. ‘If you’d seen what I’ve seen, you’d

Saving Our Kids

by Madonna King, published by Hachette Australia, RRP $34.99.

54 THE HOUSE OF WELLNESS

never allow your child to have their phone in the bedroom,’ says Detective Inspector Jon Rouse, one of the world’s top online child exploitation investigators. And that advice is unanimous. Susan McLean, a former police officer who now educates schools and children about cyber safety, makes a promise to parents.

‘Your child is not going to take these naked photos at the kitchen table. I can promise you that. Every single one of the images will have come from a bedroom or a bathroom.

So they are the two places that digital device cameras should never be ever, ever.’ Heed that call, please.

What is our child’s Finally, if our child 5 online reach?

6 was being bribed How many and by a crime syndicate what platforms, apps or games are they using?

How and when are they using them?

Computer games and artificial intelligence make it easier for predators to contact our children.

We need to educate ourselves about the different platforms and how they can be used.

Do we understand 4 how the apps our AD child is using work?

or an online sex predator, would they feel comfortable sitting down and telling you? If not, who might they tell?

This question goes to the heart of our role as parents.

We need to keep the lines of communication open. We made mistakes as children, and a terrible tween or teen mistake should not define the lives of our children. Police say extra vigilance as our children return to the routine of school is important, along with a willingness to listen if a child comes to us wanting our attention.

PAGE 54

Parents need to understand the settings — including how you turn off location settings and chat functions.

We don’t hand the keys of a car to a child at 16 and say, ‘Take it for a spin’. A smartphone can be as dangerous as a car. We need to be parents here.

What to do if your child has a cyberbully

IF YOU OR SOMEONE YOU KNOW NEEDS HELP, CALL

LIFELINE 13 11 14 BEYOND BLUE 1300 224 636

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POWERING YOUR SUMMER FITNESS GOALS

JACQUI FELGATE

The House of Wellness TV co-host talks to Erin Deering, from her global swimwear success to deep depression and the health scare that became the key to discovering her own self-worth

“NO ONE IS GOING TO PUT YOURSELF FIRST BUT YOU’’ Erin De ing Erin Deering had what everyone thought was the perfect life.

As the co-founder of the successful bikini brand Triangl, Erin featured on Australian young rich lists with a net worth of $36 million.

Even Beyonce and Kendall Jenner wore her bikinis.

Despite selling more than 1000 pairs a day and travelling the world in a kind of luxury most of us can’t even imagine, Erin could barely function.

She was deeply unhappy, drinking to excess and developed an eating disorder.

In reality, her dream life was a nightmare.

For Erin, hitting rock bottom was a blessing.

“Triangl was a really big period of me not feeling like myself at all. I had to hit rock bottom,” she says.

“And you know what?

It is the most powerful thing.

I had that moment and had to let that go. It was equally as

56 THE HOUSE OF WELLNESS

scary as the way I was living.

You have to do a lot of work on yourself; it’s going to kind of be more painful but it’s so much more rewarding.

“Everyone has a different rock bottom but when you have that feeling of things can’t get worse, what are you going to do? I may as well try and get better.’’

Part of the healing process was writing her memoir Hanging by a Thread.

“Before Triangl we were so protective of the brand and I didn’t want to share anything.

When I exited Triangl and got back to Australia (after living overseas) I realised people wanted to hear my story. I was struggling and the vulnerability became my superpower.

“Now it’s less of me thinking: I want to do this and I want to put myself in the public eye. Now it’s: I need to do this because it actually helps people,” she says.

MY LIFE

Erin says it’s important for us all to celebrate our achievements.

“I was so chaotic in my life, when I achieved something I didn’t let it land. Whereas now I savour things,” she says.

“Small things make me feel a lot happier. When I was younger, I didn’t say things like I was proud of myself.

I was so self-deprecating and I didn’t have much self-worth.

Now I’m really proud.

“Today I wouldn’t say I’m a different person. I would say I’m the person I used to be when I was younger. I feel more childlike and I find myself dancing and singing to myself.’’

The mother of four says self-worth is the key to mental health.

“I’ve learnt over the years to have better boundaries,” Erin says.

“I have a lot of help, a supportive husband and we have nannies. Something has to give to have it all. I don’t want a social life. I won’t go to social events. I have work, I have family and I have my health.

“To not feel bad about it; to not have to give a reason for saying no — to say, ‘No, thank you’ and that’s it.

“No one is going to put yourself first but you. And those decisions, when you say no and put yourself first, are proper self-worth behaviour.”

A fortnight before her June wedding Erin discovered she had a melanoma.

“I went to a dermatologist, and she took a biopsy and said, ‘I don’t think there’s anything wrong with it. You’ll hear from me in a couple of weeks.’

“She called me the next day — two and a half weeks out from my wedding day.

“And it was funny because I knew straight away when I saw her number come up, I just knew it was going to be a melanoma. So of course it wasn’t ideal but there was also this comfort in knowing. I know how to get through this — this isn’t going to turn my world upside down.

“I have learnt through the work I’ve done on myself that things don’t happen to you … they happen around you.

I really look for the blessing in everything … Even in that moment, I thought this is going to be good; I don’t know how, but I have such a belief in myself that I had to choose that path.

“Instead of wallowing in it and worrying, I could take something good out of it and I really feel that has happened.’’

She shared the reality of surgery online —in particular, a scar from her eye to her jaw.

“When the surgeon took the bandage off that rocked me. It was so ugly. It was raised, it was red, it had stitches,” she recalls.

“I thought this is just gruesome. I called my husband in the car and I said: ‘No one is going to like me. No one is going to want to see what I’m doing.’ And he said to me: ‘Are you serious? Is this what you think — that people only want to see you for your looks?’

“He was annoyed that I would think about myself as just the outside. After 10 minutes of feeling sad and crying I just thought, ‘Bugger it, I have to embrace this’. I went to dinner and it was the first time I went out

without make-up and I never felt better about myself.

“I will remember that night forever. It was the most empowered I’ve ever felt because that level of self-acceptance was so freeing.’’

Erin is grateful for her health scare.

“Everyone needs to get their skin checked. The number of women that told me they’ve never had it done before and they got their skin checked because of seeing me is the most motivating reason to keep sharing what I’m sharing,” she says.

“These things can happen to us and it doesn’t change what we love and who we are.

I’m still going out there with a big scar on my face and putting on a nice outfit and still wanting to show up in the world.’’

Hanging by a Thread

by Erin Deering, published by Affirm Press, RRP $34.99.

THE HOUSE OF WELLNESS 57

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GET TO KNOW

Acting and pottery may seem worlds apart, but both serve as outlets of self-expression for Joy Smithers.

She started her ceramics business Batch# in 2013, creating everything from bowls and plates to vases.

Joy has an impressive list of film and television credits to her name including Mad Max: Fury Road, All Saints and Blue Murder to name a few.

She got her big break in the mini-series Bangkok Hilton, where she starred alongside Nicole Kidman.

“Ever since I was in primary school I always had the lead in everything,” Joy, 60, notes.

“I was always the student giving a speech on important occasions.0 I was head of the debating team.”

Joy’s last role —and her personal favourite — was in the Mad Max: Fury Road blockbuster, working alongside stars Charlize Theron and Tom Hardy.

Photo: Sam Ruttyn

Joy and her three children, Sasha, Phoebe and Orlando, spent five months filming the movie in Africa.

The movie was a massive box office success, earning 10 Oscar nominations and six wins.

“It was an incredible experience acting with Charlize Theron,” she says.

Joy shocked everyone when she requested to do her own stunts. “I got quite bruised, and winded sometimes as well, but it was so much fun.’’

While she loves acting and being on set with the crew, Joy is not so keen on the publicity.

“I’m very happy in my studio alone, just focusing on my ceramics,” she says.

Just as her acting brings stories to life on set, Joy finds

“I’m not led by the market or fashion. I just do what I love,” Joy says.

With Nicole Kidman in Bangkok Hilton.

JOY SMITHERS This talented creative has acted with Nicole Kidman and Charlize Theron, but prefers a quiet ceramics studio to the limelight Words Bianca Carmona

every piece of pottery she creates serves as a canvas for expressing her thoughts and emotions. “It’s such a personal thing to me; I can’t even explain how happy it makes me,” she says.

Joy discovered ceramics when she was being bullied at school as a 13-year-old.

“The ceramic room was an oasis because no one did ceramics,” she recalls. “I really loved the isolation and it was peaceful.

So ceramics was more than a passion. It was my sanctuary.”

She now focuses her creative energy on creating ceramic pieces, happily working about 60 hours a week. When people ask what she does for a living, she often jokingly replies “I lift”.

“I lift heavy but fragile things like boxes of ceramics into my car, lots and lots of clay, big heavy moulds and big kiln shelves,” she says.

Joy loves how unique each piece is.

“All clay is different and every glaze is different … because it’s handmade, kind of like cooking with different ingredients.”

“I’ve got five kilns and when I open them in the afternoon, it takes my breath away, so it’s really from the heart. I have this whole idea that you tread on the ground, you dig it up from the earth, you fire it in furnaces and then it’s beautiful.”

The mother of three believes in a happy workplace where artists create and chat.

“This might sound a little hippie, and I’m not a ‘woo woo’ kind of person, but I believe the happiness and the love we feel when creating pieces somehow infuses into the product.”

One of Joy’s proudest moments was obtaining her Australian-made licence.

Another was when the National Gallery of Victoria requested to stock her work.

Joy’s children inherited their mother’s passion for the arts.

“I think all creative things have to come from the heart,” Joy says. “You can go to school to learn art or drama, but at the end of the day, it almost can’t be taught. It’s like a compulsion or you’re hardwired that way — you can’t help yourself.” batchceramics.com.au THE HOUSE OF WELLNESS 61

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HEALTH WISE

Sun-savvy OUTLOOK

We have the highest rate of melanoma in the world, with one Australian being diagnosed every 30 minutes. As the weather heats up and the holidays roll around, it’s more important than ever to slip, slop, slap, seek and slide Words Janet Stone

THE HOUSE OF WELLNESS 63

Types of skin cancer

I

2 in 3 At least

Australians are diagnosed with skin cancer in their lifetime.

Smart tips to choose the best sunglasses

64 THE HOUSE OF WELLNESS

mmunotherapies have significantly changed the outlook for a melanoma diagnosis in recent years but prevention and early detection remain as important as ever.

A melanoma diagnosis used to be considered a death sentence. Fifteen years ago, if your melanoma had spread around your body and was classified as stage IV melanoma, the five-year survival rate was less than 5 per cent — now it’s about 55 per cent, explains Melanoma Institute Australia co-medical director Professor Richard Scolyer.

“And most of those patients are likely cured, which is predominantly because of the effectiveness of immunotherapy,” Prof Scolyer says.

Skin cancer will affect most of us, with at least two in three Australians being diagnosed with skin cancer in their lifetime.

The three main types of skin cancer are squamous cell carcinoma (SCC), basal cell carcinoma (BCC) and melanoma.

“The skin is mostly made up of flat cells arranged like rows of overlapping pancakes, and the cancers that develop from those cells are the very common SCCs and BCCs,” says Professor David Whiteman, head of Cancer Control at QIMR Berghofer Medical Research Institute.

“You’ll often hear people say I’ve been to the doctor and had an SCC or a BCC cut out, as they are very common cancers.”

Prof Whiteman says the most dangerous cancer that occurs in the skin is melanoma.

“It arises from the pigment cells of the skin — the ones that allow your skin to tan; they produce melanin pigment,” he says.

“Those cancers have a nasty tendency to invade deeply into the skin and can spread through the bloodstream or through the lymph system to other parts of the body very quickly. So, all skin cancers have the potential to cause harm, but most melanomas can do it very quickly and very aggressively.”

Early detection

Despite the rapid advances in treatment of skin cancer in the past 15 years, early detection remains vital.

“The earlier you detect a melanoma when it’s still quite thin, that’s the biggest indicator of your survival,” says Professor Anne Cust,

cancer epidemiologist and chairwoman of the Cancer Council’s national Skin Cancer Committee.

“The thicker the melanoma is, the more likely that it will have spread to other parts of the body and then the prognosis isn’t as good,” Prof Cust says.

Prof Scolyer shares some encouraging statistics.

“If it’s detected early, about 85 to 90 per cent of people will be cured with simple excision.”

What to look out for

The ABCDE (asymmetry, border, colour, diameter and evolving) guidelines for checking moles provide clear instructions of what to look for.

Other signs to watch for include itchy or scaly skin, Prof Cust says.

“Anything that looks new and is changing on our skin is key to look out for,” she says.

“If a mole is changing then it indicates that it’s biologically active and it might be more of a concern and needs to be checked out.”

Prof Cust adds an F to the ABCDE rules, which stands for fast growing or funny looking.

“If you’ve got moles on your body, they tend to be similar looking but then if you’ve got one that stands out — an ugly duckling, anything that stands out as being different on your body — then that’s definitely something to get checked,” she says.

Causes of skin cancer

It’s well understood that exposure to ultraviolet (UV) radiation from the sun (or solariums) is the main cause of skin cancer.

Prof Whiteman says a range of characteristics can increase

HEALTH WISE

ABCDE guidelines provide a useful way to monitor your skin.

Seek medical advice if you notice any of the following

A

ASYMMETRY One half of a mole or birthmark does not match the other.

B

BORDER IRREGULARITY The edges are irregular, ragged, notched or blurred.

C

COLOUR VARIATION The colour is not the same all over, but may have differing shades of brown or black, sometimes with patches of red, white or blue.

D

DIAMETER The area is larger than 6mm (about the size of a pencil eraser) or is growing larger.

E

EVOLVING Changes in size, shape, colour, elevation or another trait such as itching, bleeding or crusting. This last point is likely the strongest of all the warning signs.

Source: Melanoma Institute Australia

the risk of developing skin cancer, “such as people who have fair skin with European ancestry who don’t have that natural defence against sunlight”.

“They don’t have enough pigment in their skin, so their skin cells are more prone to being damaged,” he explains.

According to the Cancer Council, other physical features that increase a person’s risk of developing skin cancer include: freckled skin, especially if it burns easily and doesn’t tan; red or fair hair; and lightcoloured eyes (blue or green).

“Yet the overwhelming cause of all three kinds of skin cancer is ultraviolet radiation from the sun,” Prof Whiteman says. “And it’s preventable because we can take steps to reduce exposure.”

Preventing skin cancer

The five “S rules’’ of sun safety are well known — slip (on a shirt), slop (on some sunscreen), slap (on a hat), seek (some shade) and slide (on some sunglasses).

The Cancer Council recommends using sun protection when the UV Index is three or above.

Apps such as the free SunSmart Global UV app show the times of day where UV is above three and therefore sun protection is recommended for your location.

“The best way to prevent skin cancer is to protect yourself against UV damage,” Prof Cust says. “And the best way of doing that is through wearing a hat, using sunscreen, wearing long-sleeved clothing, using sunglasses and protecting yourself in the shade.”

A common misconception about sun safety is that people think about how hot the weather is rather than the UV Index, Prof Cust adds.

“There is some correlation as the UV Index is highest in summer and lowest in winter, and it’s generally hotter in summer than the winter, but the UV Index can be very high on a cloudy day in summer,” she says.

“If the UV Index is below three and you’re outside for an extended long period, then you’d still be recommended to use some sun protection — and also if you are on the snow or on the water or somewhere with highly reflective surfaces.”

Prof Whiteman says we now know that most people who are living in Australia get their sun exposure from incidental daily activity.

“They go out and get a coffee, they’re walking the dog or hanging out washing. And it’s those cumulative small exposures that add up over time.”

The good news is that skin cancer is the most preventable of all common cancers.

Prof Whiteman says applying sunscreen should be part of your morning routine.

“On any day when the UV index is forecast to be three or greater, people are advised to apply sunscreen before they leave home, just like brushing your teeth.”

Matt Kean was diagnosed with stage IV melanoma before his 40th birthday.

Matt, a school principal living in Albury, NSW, noticed a black lump on his right thigh in spring 2016.

A biopsy indicated stage III melanoma had spread to lymph nodes in his groin and they were surgically removed. But a routine scan the next year showed the melanoma had spread to his hips and he was diagnosed with stage IV metastatic melanoma.

“It’s hard to describe how my family and I felt following the diagnosis,” Matt says. He then began a two-year clinical trial of immunotherapy and was told the treatment should give him another eight to 10 years.

“Prevention is better than the cure,” Matt says.

“Even though I grew up with slip, slop, slap and being aware of the need for sun protection, I never thought skin cancer would happen to me, especially as I got older.”

Matt’s outlook is now brighter after successful immunotherapy treatment.

He continues to have regular scans to ensure the cancer hasn’t returned.

“With melanoma, sometimes it can sit there dormant then come back again,” he says. “The unknown negatively impacts your mental health.”

THE HOUSE OF WELLNESS 65

9

ways to PUMP UP YOUR PROTEIN HEALTH WISE

Are you getting enough? We’ve found simple ways to incorporate healthy portions into your diet

1

Stop snack attacks

“Around 66 to 70 per cent of my clients talk about weight loss,” Bite Me Nutrition principal dietitian and director Jonathan Steedman says.

“Eating an adequate amount of protein spaced throughout the day will keep you fuller for longer. If you’re full, then you’re less likely to snack on sugary foods or go back for seconds.

If you’re hungry 45 to 60 minutes after a meal, you’re not eating enough protein.”

Words Charmaine Yabsley

from liver or kidney issues is 25 to 30g protein per main meal, and 10 to 15g per snack — around roughly twice her body weight in kilos, in grams of protein per day. For example, an active 60kg woman would be aiming for around 120g of protein per day.”

4 Start the day right “Enjoy eggs, baked beans, yoghurt or a smoothie with protein powders,” Jonathan says.

2 Know its purpose 5 Portion control “Every person needs to eat protein,” clinical nutritionist Sally O’Neil says. “Hormone production, pH regulation, bone health, cell signalling and muscle function are dependent on the consumption of dietary protein. When protein is digested, it is broken down into its basic components — amino acids. These are essential for the structure, function and regulation of virtually every cell, tissue and organ in the body.”

3 Get personal

“The recommended daily intake of protein depends on age, sex, activity level and individual health goals,” Sally says. “A good guideline for a female who doesn’t suffer

“Serve yourself a palm size (portion) or pack of cards (equivalent),” Jonathan says.

“It should take up a quarter of your bowl or plate.”

6 Eat for your age

“As you get older there are benefits to increasing your portion sizes a little,” Jonathan says. “Peri and postmenopause protein intake requirements also go up as our body begins to lose muscle as we age, so it’s even more important to ensure you’re eating protein with each meal.”

7 Lift weights

“Protein helps to protect against muscle loss, which occurs when we age,” Jonathan says. “These are the muscles

you use to help you get on and off the toilet and pick up your kids, not the muscle that makes you look like a body builder!

Protein also impacts bone health. Osteoporosis is much more common in females.

The strongest impact on weight and preventing muscle loss is resistance training.

Do both: eat adequate amounts of protein and do resistance training at least twice a week.

You’ll have more energy and better appetite regulation.”

8 Spread it out

“We don’t need to frontload protein — we need even distribution throughout the day,” Sally says. “Studies show that ideally three to five protein feedings per day spread out every three to four hours is best for optimal functioning and muscle hypertrophy.”

9 Know your sources

“Some of my favourites are barramundi, salmon, eggs, jerky, prawns, cottage cheese and Greek yoghurt,” Sally says.

“Tzatziki added to most savoury meals adds a little protein hit.

Non-animal sources of protein are a little harder to come by, but seitan, tofu, beans, legumes, edamame, tempeh and other soy-based products have good doses.”

THE HOUSE OF WELLNESS 67

‘HOW I PRACTISE SELF-CARE SUNDAY’ We ask health gurus how they unwind on a Sunday and set themselves up for a productive and healthy week Words Charmaine Yabsley

Professor Ian Hickie is co-director of health and policy at The University of Sydney’s Brain and Mind Centre and author of The Devil You Knew

“If you live a busy and full life, it’s important to take time out on the weekend.

I’m fortunate that my partner forces me outside on the weekend into the bright sunshine and makes me go for a walk. We spend two to three hours in nature, walking, swimming and relaxing. I spend my time talking to people about the importance 68 THE HOUSE OF WELLNESS

of paying attention to your body clock — the human battery becomes exhausted during the day and you recharge it with a good night’s sleep. Our body clocks need to be reset every day. When we lose that body clock, we tend to graze and become unhealthy. Being in alignment with your body clock is vitally important for your mental health.

Getting outdoors into the morning light from 6am to 8am helps to reset your body clock, gives you energy and makes you more energy. During the week this can be difficult but even 10-15 minutes can help. Walk to the coffee shop, walk to work, get moving. It’s all about regularity. Before the sun goes down, try to get outside once more.”

“On Sunday, I schedule my workouts and plan meals.

I assess how I’m feeling and what my body is telling me.

When I have a week filled with a high mental load, and a lot of concentration is needed, I like to incorporate Lion’s Mane, a natural nootropic.

The week before my period, I double my magnesium intake to ease any discomfort.”

Aana Frisken MUSE PILATES STUDIO FOUNDER

@MUSEPILATESSTUDIO

HEALTH WISE

KERI KRIEGER, CHINESE ACUPUNCTURIST AND FOUNDER OF A REWILDING COURSE FOR WOMEN “The way I prepare for the week ahead is mundane but no less magical. The key elements are meals, movement, magic and management. Cooking is my Achilles heel, so the freezer is my best friend. My partner and I purchase fresh produce on the weekend, meals are prepped and we allocate cooking nights so we know who is in charge on which nights. I decide which days I’m attending a yoga class or doing a home workout. Daily dog walks are nonnegotiable; this is time we

Dr Libby Weaver is a nutritional biochemist and author of several books, including Rushing Woman’s Syndrome “I ring my mum on a Sunday for a long chat. It’s a ritual and a gorgeous time to catch up with her. I also spend at least half the day in my garden, especially if it’s sunny. I love being outside in my

gumboots, mulching, weeding, trimming. It doesn’t sound like I’m getting organised but being in the garden is good for my nervous system and for my brain.

I grow many of my own vegetables, too. I also

can spend with each other before our days ‘officially’ begin. Sunday night is also bath night — I even write this in my planner.

When those alerts pop up on my screen it’s a gift from my past self. I also make sure I know what the one most essential task is for each writing and admin day. This goes on the top of the list to avoid overwhelm. Checking in with myself and my partner, assessing what we need practically and emotionally to support us, sets the intention for a smooth week ahead.”

sort out my diary on a Sunday. I have a very structured diary — it’s divided into ‘personal’ and ‘work’. I write a list, then allocate each item to its column for a specific day. Then I don’t think about what I need to do until that day, when I see my todo list. If I find myself worrying or getting stressed, then I stop and reframe my thoughts.

Instead of worrying about what I must do, I instead think how lucky I am to do what I do and have the career that I have. I’ve taught myself to remember there are drawbacks to everything; nothing is either amazing or bad — it’s about making the most of each moment. The power to change and reframe each situation is in my head and it’s my choice.”

Tanith Carey, author of Feeling ‘Blah’?

“I clear any clutter around the house that has built up over the previous week.

Research shows that people in chaotic environments feel out of control of their lives and less likely to make healthy choices.

I plan something for the week ahead to look forward to. Joy is not one thing, it’s three: wanting, liking and remembering.

Dopamine, the main neurotransmitter that drives our brain’s primal reward system, is triggered by anticipation, not reward. When I do this activity, I really make an effort to sink into it, triggering the release of feel-good chemicals like opioids.

To help me remember how good it felt, I record it and write it down at the end of the day. I also go on an ‘awe walk’, consciously taking notice of nature around me.

I think about the fact that even if there are tough moments in the week ahead (and there always will be), there will be micro moments of joy, too.

Keeping an eye out for these ‘glimmers’ gives me time to calm my nervous system.”

THE HOUSE OF WELLNESS 69

HEALTH WISE

FOOD FOR FAB SKIN Nourish your body with everyday ingredients Choose fruit and vegies

RAVINDER LILLY Nutritionist and Complementary Medicines Australia communications manager

M

any of us are thinking about starting the new year with a fresh outlook by cutting alcohol, exercising more and making healthier food choices.

But how many of us have thought about improving our skin? Here are some tips on how to eat for a radiant look.

Boost your collagen

Collagen is the most abundant protein in your body and it makes up connective tissues (skin, muscles and ligaments).

It provides structure for your skin and strengthens your bones. Less collagen is produced with age — hello wrinkles and thinning skin!

Research is ongoing to understand if eating collagen-rich foods can help boost collagen levels in the body.

You may like to consider eating foods high in collagen or believed to stimulate collagen production in your body, such as meat, sardines, eggs and skin-on chicken.

Many fruits and vegies contain vitamin C, which is crucial for collagen synthesis.

Fruits that are high in vitamin C include oranges, lemons, grapefruit and kiwifruit, as are vegies such as tomatoes, broccoli, cabbage and capsicum.

The raw versions of these fruits and vegies have the most vitamin C. Be aware the heat from cooking fruit and vegetables destroys vitamin C, so only cook for a short time if possible and in a small amount of water, as the vitamins can be lost in the water.

Think stir-fries and blanching.

Vitamin C deficiency is generally rare these days, but a recent study at Sydney’s Royal Prince Alfred Hospital found vitamin C deficiency was surprisingly more common than thought in people in lower socio-economic areas.

Put fish in your dish

Oily fish, such as sardines, salmon, mackerel and herring, are great foods for healthy skin because they are a rich source of omega-3 fatty acids (good fats).

Omega-3 fatty acids can help skin stay supple and moisturised.

A lack of omega-3s can cause dry skin.

Oily fish is also a source of vitamin E, one of the most important antioxidants for your skin, as well as a good source of high-quality protein needed for maintaining the skin’s strength and integrity.

Fish also provides zinc, a mineral vital for overall skin health and the production of new skin cells.

Zinc deficiency can lead to delayed wound healing.

Nuts, seeds and wholegrains are other good sources of zinc.

Avocados

The creamy salad favourite is high in nutrients, including healthy fats, and eating them can be great for your skin.

Research in 2022, involving 39 women, showed eating avocado daily may lead to more elastic, firm facial skin.

Avocados are also plentiful in vitamin E. Most of us don’t consume enough foods with vitamin E. It can be found in sunflower seeds, peanuts, peanut butter, almonds, pumpkin and pumpkin seeds.

Soy foods

Made from soybeans, soy products contain plant compounds called isoflavones.

Adding them to your diet may improve your health, including the health of your skin.

A 12-week study of 26 middle-aged women found that eating soy isoflavones every day reduced fine wrinkles and improved skin elasticity.

According to another study, with 30 postmenopausal women, soy may boost elasticity and collagen, which helps keep your skin smooth and strong after menopause.

A healthy diet is the foundation of good health.

Try to enjoy a wide variety of foods, choose local and seasonal foods, but don’t beat yourself up if you have a hiccup or two!

THE HOUSE OF WELLNESS 71

HEALTH WISE

DRINK IT IN Enjoying a sunny day or intense workout session is no sweat when you get into the habit of staying hydrated

JALA MOUSHI Community pharmacist

A

s the days get longer and golden rays of sunshine grace us, we know the summer season is here.

We also know that with heat comes responsibility — being sun smart, swimming between the flags and, very importantly, staying hydrated. We are made up of 60 per cent water and it is this precious liquid that plays a crucial role in various bodily functions, from regulating body temperature to flushing out toxins and maintaining healthy skin.

It is crucial to our wellbeing.

When we are warm, either in the heat or through exercise, the pores in our skin open up to let water out — we know it as sweat.

The water sits on the skin and when it evaporates it causes us to cool down — think of the breeze that hits you after getting out of the pool. That sweat is water from the body, which may explain why you feel thirsty after sweating — you need more water to stay balanced. It is like needing to refill a water bottle after taking a few sips.

Serious dehydration is a real problem. The body’s ability to regulate its temperature declines. Your body temperature may get higher.

You might feel dizzy. Your heart rate may rise. It can be harder to focus and you could experience fatigue.

Dry lips and excessive thirst are your body’s first signs of telling you it is mildly dehydrated.

Another sign can be the colour of your urine. Pale urine often indicates you are well hydrated, so the darker it gets the more likely you are to be dehydrated.

If you experience any of these symptoms, you need to increase your fluid intake.

When you need water, you need it.

The goal is not to just be hydrated, but to stay hydrated.

Men and women need different amounts of fluid (which includes water, milk, fruit juice, coffee and tea) to stay hydrated.

In Australia, women should aim for 2.1 litres of fluid and men should aim for 2.6 litres.

If you are active throughout the day, you should try to up your fluid intake.

TIPS TO MAINTAINING FLUIDS

1

3

2

4

Keep the bottle with you Drinking water regularly is the first rule of staying hydrated. It is made even simpler when you have a water bottle with you at all times. If you are eliminating the steps and effort that exist in the process, you are more likely to drink water regularly. This might be taking a water bottle to work, the gym, the beach or to a friend’s house.

Make it a habit and sip your way to hydration.

It’s not just water that counts Hydration isn’t just about what you drink — it is also about what you eat.

Watermelon, cucumber, oranges and strawberries are just a few of the water-rich foods you can eat to keep hydrated.

Snacking on these could be a tasty way to keep your water levels in check.

Be cautious with sugary and caffeinated drinks as large amounts can have a diuretic effect and cause you to lose more fluid than you’re taking in.

The power of electrolytes When we sweat, it isn’t just water we are losing but also electrolytes.

Electrolytes such as sodium, potassium and magnesium are special minerals that help maintain the balance of fluid in the body.

Drinking electrolyterich beverages, also known as oral rehydration solutions, or enjoying foods high in electrolytes, such as bananas, coconut water and nuts, can help.

Plan ahead Be mindful of the heat and physical activities that will increase your fluid needs and be proactive.

Pack enough water for yourself and family and friends. Hydrate before, during and after a workout or outdoor summer adventure.

Staying hydrated isn’t a task, it is for your health and wellness.

So, grab your water bottle, pack those hydrating snacks and be mindful of keeping your body fluid in check.

You can’t control the heat, but you can control your water intake.

THE HOUSE OF WELLNESS 73

HEALTH WISE

Minimising summ

HEALTH HAZARDS Get out and enjoy our wonderful land and waterways, but be aware of the common risks and stay safe

DR SALLY COCKBURN General practitioner

S

ure, I know you are full bottle on the catchy sun protection message — slip, slop, slap (now extended to include seek and slide) — and you pack plenty of lotion, hats and shirts, as well as water to stay hydrated.

But without wanting to dampen your enthusiasm, there is so much more to having a safe and happy summer.

Consider these issues.

Water safety

Royal Lifesaving Australia reports 90 people drowned between December 1, 2022, and February 28, 2023. That equates to one death a day last summer.

The tragedy is that most, if not all, of these deaths could have been prevented. It takes action from you. Too many people simply don’t know how to swim and it is not just kids. Nan and Pop, why don’t you set the example and sign yourselves up for lessons.

The ocean may look enticing, but don’t be fooled.

Riptides with strong undertows are hard to spot and can whisk an unsuspecting bather out to sea. Swimming at patrolled beaches is always the best advice.

But it’s not only our coast where drowning is a risk; it can happen at home. We all must have pool fences now, but little kids can drown in ponds or even shallow containers of water. Make sure your backyard is water safe and always supervise children.

Food safety

Gastro from a dodgy meal can ruin an otherwise perfect day. Proper food handling, preparation and storage is vital to keep your family and guests well.

Refrigeration and clean hands are also important but there is so much more.

Before your next picnic check out foodsafety.asn.au/foodsafety-on-the-move.

Bite and sting safety

Our wonderful bush, pristine waterways and coast may look enticing, but be forewarned about what may be lurking.

Insect repellent is important, however mozzies are not the only problem.

Sharks are a marine danger, while marine stingers are a bigger issue.

Watch out, too, because it’s thought up to 3000 snake bites occur each year in Australia. Some require antivenom but, thanks to swift action, only one or two prove fatal. Snake bite prevention takes preparation and vigilance.

If you are travelling, especially to somewhere unfamiliar or remote, search online well in advance using trusted local authorities to check for the specific dangers of that place. Have a well-stocked first-aid kit.

Make sure you have let people know where you are travelling to and when you expect to return. Check out phone coverage.

First aid — be prepared!

There is so much more I could say; however, I fear I’ve already made it sound like staying home is the preferable option. But please do look out. Despite warnings, too many older people venture up ladders and fall off. Then there’s the hazards of mowing or pruning without hand, foot and eye protection. And don’t start me on potting mix! Please wear gloves and a mask when handling that.

I’ll stop now, but here’s the perfect present for the family: enrol them in a first-aid course, including CPR (cardiopulmonary resuscitation). I hope you never need to use it but you will be glad you learnt it if you do.

THE HOUSE OF WELLNESS 75

LIVE WELL

It’s a in the stars

This year, be prepared for major transitions and for the truth to triumph

TEYMARA WRIGHT ASTROLOGER TEYMARA.COM

I

t’s going to be a year of huge change, affecting all countries, people and economies.

It will be a year where each and every one of us will be forced to see everything for what it really is and everyone for who they really are.

No one can hide from what is going to be exposed. The more you come from your heart, the better your journey will be.

I see major changes concerning world leaders. This year will spell out loud and clear, ‘No more me, me, me’. It’s going to be about all of us: you and me.

We can thank planet Pluto finally moving into Aquarius for creating this change, with a small break from September to November when reassessment will take place.

It’s time to make the world a better place for all concerned.

THE HOUSE OF WELLNESS 77

Aries

March 21-April 19

Those who fully embrace their Aries energy will feel more empowered to step out of their comfort zone and use their leadership talent to make a difference. Moving away from selfish motives will be very important if you want your life to work instead of creating frustration. Taking responsibility for everything will be important.

LOVE AND RELATIONSHIPS

Ta us

April 20-May 20

Gemini

May 21-June 20

The planet of expansion, positivity and opportunity will visit until May 26, so make the most of its energy as you won’t have it back until 2035.

It will also bring to the surface anything you have been avoiding, pushing you to deal with it all, creating smooth sailing for the rest of the year.

Wow, things will hot up for you around May 27, when you will experience the energy of positivity and opportunity.

This will stay until mid-2025, so make the most of it.

Travel is also indicative of this energy so get clear about what you want and go for it.

LOVE AND RELATIONSHIPS

LOVE AND RELATIONSHIPS

This year will prove a bumpy road for many of you. The month of April, especially from April 5-28, will be very powerful. Attracting the right person and taking things to the next level will figure strongly. Allowing the other person to be who they are is imperative.

Oh dear, the relationship area is never a smooth journey for bulls and this year will be no exception. You will feel pulled in two different directions until you get to the end of April to mid-May, when the heavens will give you a well-earned break, seeing you make some very important decisions.

CAREER AND MONEY

CAREER AND MONEY

A change of attitude will do wonders for you this year. Creating space to breathe instead of being joined at the hip with another will create amazing growth, seeing a more bonded connection instead of a needy one.

Take time to reassess until February 4, as being clear will be important.

CAREER AND MONEY

Taking a whole new approach towards others in your career will help you create the outcomes you want.

Financially, there will be change, but if you have listened to your gut feeling and changed your financial investments then you will be a lot happier than those around you who didn’t heed your advice.

Periods of career and financial reassessment will be January 2-27 and September 2-January 30 (2025).

Hopefully you harnessed the energy of planet Jupiter to create positive career decisions from May 18 last year, as its energy will continue to support you until May 26, so make the most of it.

Keep an eye out for boredom this year.

If your career no longer works for you then it’s time for change but make sure you don’t jump for the sake of it.

The happier you are with your career, the more money will be manifested in your pocket.

HEALTH

HEALTH

Your nervous system needs to be your No.1 priority this year. Focusing on keeping balanced mentally and emotionally will be extremely beneficial. Burning up excess energy through outside exercise or the gym is highly recommended. Working off restless energy that’s been with you since 2018 is important.

March through to mid-May will be an ideal time for you to step away from the rat race and take time out to regenerate your body. If you do the normal Aries ‘go, go, go’ then I’m afraid you will pay for it later in the year. Look to alternative medicine to support an ongoing health issue.

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The biggest concern with your health will be worry about money and security. The more positive your attitude, the better. I recommend keeping an eye on your thyroid and liver. A liver cleanse won’t be a waste of time as it will support an increase of energy plus a positive attitude.

HEALTH

LIVE WELL

Canc

June 21-July 22

Pursuing long-held goals will be beneficial.

Taking the time to re-evaluate from April 2-25, and making the appropriate adjustments, will find you kicking goals for the rest of the year in all areas of your life.

Beneficial new associations figure this year thanks to planet Jupiter.

LOVE AND RELATIONSHIPS Things had been pretty intense for quite a long period, ending in November last year. This year will usher in a more positive energy, especially from June 17-July 12 when anything could happen.

This will prove a very auspicious time, so make the most of it.

CAREER AND MONEY

Leo

July 23-August 22

August 23-September 22

You will find yourself experimenting in areas of your life that no longer work for you. Sorting out who and what fits into your overall plan will require your attention. Confusion will reign unless you take a step back from August 15-28.

This will be an ideal time to sort the wheat from the chaff.

The overall energy for the year will be focused on your career and the direction you choose to take your life.

Moving out of your comfort zone in all areas of your life will be extremely beneficial.

With Saturn opposing your identity all year it’s time to get serious about who you want to be in the world and what you want to do.

LOVE AND RELATIONSHIPS

LOVE AND RELATIONSHIPS

As the saying goes, ‘Like sands through the hourglass, so are the days of our lives’. The learning for you this year is that things and people can be gone in the blink of an eye. Time to focus your time and energy on those closest to you and show your appreciation for all that you have.

CAREER AND MONEY

Planet Mars (action, direction, et cetera) will shine its energy in these areas of your life from September 5-November 4. Until that time you will have the support of planet Jupiter (expansion, positivity) in all you apply your talents to. The more open and receptive you are all year, the better these areas of your life will be.

You can expect a lot of career opportunities as you journey through the year. Money will match what will be presented. What you do and don’t do, with not only money but also your talent, will be extremely important.

As things are given they can also be taken. Think of the ‘we’, not just ‘me’.

HEALTH

The tighter you hold money, the more health issues will plague you. The more generous and willing you are to let go of control, the better your health will be. Everything will be more connected than in any other year. Stop focusing on yourself and what you want and start asking others what they require.

You can expect some ups and downs health wise this year. Dealing with unresolved emotional issues will create a more happy and healthy you. A lot of your health issues will stem from your emotional wellbeing. The happier you are, the better your health will be.

Virgo

HEALTH

Expect a pretty full-on year, with positive indications for your hopes, dreams and wishes. From August 5-29, a close relationship will move to another level or form. Time out after November 4 will be imperative.

CAREER AND MONEY

Expect money-making opportunities to come your way, with a big income boost in your existing career or an expansion into another position.

A great time for decision-making is July 26-August 4 and September 9-26.

Putting extra money into something of value or a money tree is recommended.

HEALTH

There are two blocks of time during the year where you need to make your health a No.1 priority: July 2-26 and August 15-29. Doing a detox during these dates will stand you in good stead. Adding something like chlorella to your daily diet to help detox heavy metals could be a positive move.

THE HOUSE OF WELLNESS 79

Libra

September 23-October 22

Scorpio

October 23-November 21

Sagi arius

November 22-December 21

Listening to and trusting yourself will be important all year as others will try to impose their will upon you.

Spending time in your own company will give you a chance to reconnect with yourself.

It’s important not to allow negative experiences from your past to shape decisions in all areas of your life.

This is your ‘wake up’ year.

If you aren’t living the life you’re meant to live then you’ll experience the consequences. You know in your heart of hearts what is right for you, so playing it safe isn’t going to work and neither is going along with the status quo in order to keep the peace.

Being clear about what you want is important as you experience the end of a cycle.

The first four days of January are showing a lot of power. Make sure your new year’s resolutions are exactly what you want as that energy will carry you through the rest of the year.

LOVE AND RELATIONSHIPS

LOVE AND RELATIONSHIPS

LOVE AND RELATIONSHIPS

Making up your mind and sticking to it on these areas of your life will be very important. If you feel something is lacking between you and your partner then do something about it.

Taking responsibility for whatever you bring to the table is important.

Always remember it takes two to make a relationship work.

CAREER AND MONEY

Dealing with everyone and everything in a professional way is the only way to operate this year. Always remember as you travel the year that people who you work with are your work colleagues, not your best friends.

Setting boundaries will be important, otherwise you will find yourself being taken advantage of.

HEALTH

Your wonderful scales will come into play this year concerning health and fitness. Your body will be finely tuned to what feels right. Listening to your body and not your emotions on what you eat will determine how healthy and fit you will be at the close of the year.

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This is your make it or break it year as far as all of your relationships are concerned. No more denying your deep-seated fears and negative beliefs.

Being with someone because it’s safe is short-changing you as well as them.

Time to get real.

CAREER AND MONEY

If you have made money and things your goal, this year is going to shake your foundations and you will realise what is really important.

Working, working, working to buy things instead of spending time with your partner and/or children will find you wanting. So wake up and change things now.

HEALTH

It’s time to process, purge and purify your health regimen. Your body is primed for the best diet (organic as much as possible). No processed foods if you can do it. Detoxing your body weekly. Only drinking spring water or that which has all contaminants filtered out. No more indulging as you will pay the price.

It’s full steam ahead from the very beginning. Planet Venus (love and relationships) figures strongly from January 1-22 and October 18-November 11.

Be prepared for anything romantic during these dates. Prepare for things to fire up emotionally around January 8-9 and November 4-5.

CAREER AND MONEY

Making your move career wise on January 1-4 would be extremely beneficial as the planet of action, direction and opportunity will be paying you a visit then. Support from those in a position of authority will figure all year.

You can attribute it to their experience of your genuine outgoing personality.

HEALTH

This is the year where you’re advised not to take anything for granted as far as your health is concerned. Time to knock all processed foods and drinks out of your diet and increase your cardio. Eating as much organic or home-grown foods as possible will find you firing on all cylinders.

LIVE WELL

Capricorn

December 22-January 19

Being clear about what you want is important as the end of a cycle will make itself felt, affecting all areas of your life. Any form of mental dilemma will see you detouring from what’s important. Walking away from people who no longer match your vibration will be imperative.

LOVE AND RELATIONSHIPS

Aquarius

January 20-February 18

The ability to delve into people and situations with just one look is a talent you have always had, however it may not surface until this year.

Getting serious about your identity in the world started in March 2023 and will get stronger until May 2025, when you will take your life in a whole new direction.

LOVE AND RELATIONSHIPS

LOVE AND RELATIONSHIPS

Because of the energy surrounding you this year, who you associate with will be extremely important. Being with those who are ‘right’ for you, instead of who you want or need, will find you being pushed to make changes. From this year onwards, the message is it’s about the many, not just you.

CAREER AND MONEY

Because of major changes being ushered on to the planet you will find yourself playing an important role or being pushed to support the changes for humanity. Your gut feeling will direct you to the right career, plus create a different attitude towards money. All will be very exciting and powerful.

HEALTH

Keep your eye on your throat through 2024. If there are things you haven’t spoken up about in the past then it will be important to do it now. As your voice is where your form of expression comes from, it’s important for you to stand in your power and speak your truth, especially as the year progresses.

February 19-March 20

So many amazing changes will grace your life from January 21, with a short break from September 2-November 20 when you will be called upon to reassess. It will be extremely important for you to let go of trying to control anyone or anything and learn to go with the flow.

Ah, Cappy, this is a very interesting aspect of your life, as many of you will find yourself very content to spend a lot of time on your own getting to know the real you instead of feeling the need to share your life with another. Having someone who matches your values and beliefs is the only way this area of your life will bring you happiness this year.

As long as you stay true to yourself and make sure your goal isn’t just about money, this year will bring you blessings like you have never experienced before. It’s very important for you to live by the mantra ‘what you give out, you get back’.

Life now is about win-win.

Pisces

CAREER AND MONEY

HEALTH

Doing what feels right in your heart will bring you peace of mind, which will lead to new choices about your diet and exercise and choosing more natural health remedies to support all of your body’s systems and organs. You will have a greater understanding of what is required to create total health.

It’s time to clear out the dead wood as far as people in your life are concerned. Many will experience deep disappointment when others show their true colours.

Hidden agendas will be as clear as the light of day. Stay true to yourself and you will make it out the other side a far wiser fish.

CAREER AND MONEY

Money comes, money goes, but you are always taken care of.

This year will find you manifesting what you want in both career and money.

With planet Saturn in your sign all year, your determination and focus will be the strongest they have ever been.

It’s called ‘come with me or get out of my way’.

HEALTH

Taking time out during the year will benefit your health. Knowing what diet and supplements help keep your energy levels up is important, because from the end of November your life is going to go full steam ahead and you need to be ready for it.

THE HOUSE OF WELLNESS 81

For the short term treatment of primary insomnia, characterised by poor quality of sleep, in adults aged 55 years or over. Primary insomnia is insomnia without an underlying medical cause or any other clear cause.

Fi ing with FLAVOUR As the weather sizzles, keep your cool with tangy treats that are light, fresh and fruity

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LIVE WELL

ANAIS’S PINK GRAPEFRUIT FIZZ

Serves 4 • 40g light brown sugar • 2 tbsp boiling water • 375ml (1 ½ cups) freshly squeezed ruby grapefruit juice (3 grapefruits) • 2 tbsp lime juice • 375ml (1 ½ cups) sparkling mineral water • ice cubes, to serve

“I TRAVEL AND COLLECT THINGS THAT I LOVE. MEMORIES, TASTES, COLOURS AND STORIES. I BRING THEM HOME AND MAKE THE BEAUTIFUL MEALS I HAD, SO WE CAN LIVE THEM ALL OVER AGAIN.”

Te a Kiros

Stir the sugar together with the boiling water until melted. Cool.

To serve, mix the sugar syrup together with all the remaining ingredients in a jug. Taste and adjust if needed. Add a small handful of ice cubes to 4 glasses and pour the grapefruit mix in.

PEAR, NUTS, BLUE CHEESE

Serves 4 Dressing • 1 tsp Dijon mustard • 2 tbsp good red wine vinegar • 1 tbsp lemon juice • 1 tbsp ruby port (or sherry or similar) • 5 tbsp extra virgin olive oil • salt and pepper, to taste Salad • 30g shelled walnut halves • 30g shelled whole macadamia nuts • ¼ tsp salt • about 220g mixed salad leaves (such as pink and red radicchio, endive, frisee or other) • 2 small firm but ripe pears • 4 seeded dates, halved, quite finely sliced • 100g crumbly blue cheese (such as Stilton, Roquefort, Bergader or Danish Blue), in 4 chunks • 160g black grapes, in 4 clusters

For the dressing, whisk all the ingredients together in a small bowl, adding a little salt and pepper to taste.

Preheat the oven to 180C and line a small baking tray with baking paper.

Put the walnuts and macadamia nuts into a small bowl. Splash with 1 tablespoon of water, scatter with ¼ teaspoon of salt and mix through well.

Scrape it all out on to the prepared baking tray and toast in the oven for almost 8 minutes or until pale golden and a bit crisp (take care not to burn them as they become bitter).

Divide the salad leaves among 4 plates and sprinkle with a little salt. Peel the pears (or leave unpeeled) and cut into quarters or chunks, then divide among the plates in a pile. Scatter the dates

around the plates, then add a chunk of cheese on each.

Give the dressing another mix, then drizzle about 1½ tablespoons on each plate, over the leaves especially.

Divide the walnuts and macadamias among the plates, add a cluster of grapes to each, give everything a good grinding of black pepper and serve.

Images and edited text from Now & Then by Tessa Kiros, published by Murdoch Books, RRP $59.99.

Photography: Manos Chatzikonstantis THE HOUSE OF WELLNESS 85

LIVE WELL

Bu ding STRONG

FOUNDATIONS WARM UP

Feel the burn with Strong Pilates co-founder Michael Ramsey’s pilates-inspired strength and cardio workout

3 minutes — stretches of choice

ROUND 1

HIIT-style cardio with 4 x 30 seconds sets and 30 seconds rest between sets STRENGTH AMRAP 10 minutes

T

his workout consists of three rounds of alternating cardio and strength work.

You will need a dumbbell, pilates mat, resistance band (ideally heavy) or whatever you have around the house that will work as hand weights.

For each round, select your preferred cardio exercise, from skipping to running on the spot or, if you have access, a rower or bike.

Using a dumbbell, complete as many rounds as possible.

10 x dumbbell goblet sumo squats Looking straight ahead, bend at both the hips and knees, ensuring that your knees track over your middle toes. Continue bending your knees until your upper legs are parallel

with the floor.

Use a mirror or a window to make sure your back is upright and your chest is open. Drive through your heels to stand, keeping the dumbbell at your chest.

5 x dumbbell arabesques and knee drives, each side

Stand tall on your right foot with one dumbbell in your left hand. Hinge at your hips and slowly reach your left leg behind you (imagine you’re trying to push a door shut with your toes). With a flat back, start to stand and bring your knee towards your chest for a knee drive. Don’t let your toes touch the ground.

Perform 5 on each side.

10 x dumbbell glute bridge pulses Lying on your back with a dumbbell across your hips, plant your heels about 15-20cm away from your glutes. As you brace your core, squeeze your

hips to the ceiling, imagining you are trying to push your heels through the floor. Pulse your hips up and halfway down for 10 reps before moving on.

THE HOUSE OF WELLNESS 87

LIVE WELL

ROUND 2

Challenge yourself with 4 minutes of cardio, no rest

STRENGTH 4 x 40 seconds work, 20 seconds rest On your pilates mat, and using your dumbbell, complete the following sets.

Dumbbell cranes, alternating sides

Start in a plank position on your hands and toes, with one dumbbell in your left hand. Pull the dumbbell up past your ribs and extend your left hand to the ceiling as you twist your feet and look towards the dumbbell.

Place back down and repeat on the other side.

For an extra challenge, add a push-up in between each rep.

ROUND 3

Think short, sharp bursts of cardio.

10 x 20 seconds sets with 10 seconds rest between sets STRENGTH AFAP 10 minutes Using your resistance bands and dumbbells, complete as many rounds as possible, as fast as possible, in 10 minutes.

Oblique crunches Start in a side plank position on your left elbow and foot. Crunch your top knee towards your head as you reach towards the same knee with your

8 x heavy resistance band narrow rows, each side Hook your band into something stable such as a closed door handle or around a table leg. Hold your resistance band in your left hand and place the left knee down to find a half

88 THE HOUSE OF WELLNESS

kneeling stance.

Row the resistance band towards your ribs and squeeze your shoulder blade down towards your right pocket. Slowly release the band and repeat.

8 x renegade rows, each side

8 x push-ups

Start in a plank position on your hands and toes.

Brace your core and start to lower yourself towards the ground by bending your elbows to 90 degrees. Drive through your palms to straighten your arms.

For a little more, hold at the bottom for 2 seconds. For a little less, come on to your knees.

top elbow. Return to the side plank and repeat for 40 seconds. If too challenging, come down on to your knee. Alternate sides after each round.

Start in a plank position on your hands and toes, with a dumbbell under each hand. Holding your hips still, row the left dumbbell towards your ribs. Place the dumbbell back down and repeat on the right side.

Bonus finish

As many push-ups as you can in 1 minute

Make sure you record the number of push-ups you do — it’s a great way to measure your progress over time!

Find your closest studio at strongpilates.com.au

Ecotourism is the hot new travel trend, as more of us recognise the vital importance of preserving precious landscapes and wildlife Words Charlotte Brundrett

O

nce a fledgling sector of the travel industry, ecotourism is now a booming business of its own, helping to standardise responsible tourism practices that support ethical conservation, cultural preservation and sustainability.

Altruistic holidaymaking is gaining momentum worldwide, and Australia is leading the charge, having ranked third place in Forbes Advisor’s most recent Ecotourism Index report.

“Ecotourism isn’t some trending fad but rather a long-term solution for sustainable, meaningful travel,” Ecotourism Australia chief executive Elissa Keenan says.

“People are gravitating to destinations and experiences that are committed to supporting culture and community.

“And that often involves spending more to ensure an authentic, sustainable and responsible travel experience.”

According to Booking.com’s Sustainable Travel Report 2023, 76 per cent of global travellers want to travel more sustainably, a percentage that has steadily

90 THE HOUSE OF WELLNESS

increased year on year since 2021.

Climate change is another factor, with travellers increasingly aware of their carbon footprint and how they can offset their environmental impact.

Post-pandemic travel has also sparked a desire to reconnect with nature, motivating people to seek meaningful experiences that nourish the body and mind without negatively affecting their surroundings.

“Australia’s natural environment is a major drawcard for travellers, not just in terms of our distinct landscape but also because of our unique native wildlife,” Elissa says.

While it’s encouraging to see ethical holidaymaking becoming the standard, ecotourism also faces its own set of challenges, she warns.

“Authentic, sustainable experiences can be expensive, and with the rising cost of living, travellers are faced with the dilemma of cutting costs in order to travel responsibly,” Elissa says.

Photography: Destination NSW

TREAD lightly

LIVE WELL

Sustainable destinations can also be difficult to identify, particularly in light of “greenwashing”, which dupes people into thinking a business is environmentally friendly when it isn’t.

“This conundrum led us to launch ECO Certification, the world’s first national ecotourism certification program, which recognises and validates the sustainability efforts of tourism businesses across Australia,” Elissa says.

Major brands are also doing their bit to support Australia’s

CLOCKWISE FROM TOP LEFT The Blue Mountains; Cape Naturaliste in the Margaret River region; biking in East Gippsland; and Lady Elliot Island.

ecosystem, with Garnier Australia recently partnering with the Great Barrier Reef Foundation to help restore and support the survival of the world’s largest coral reef system. Garnier will help the foundation plant corals on the reef, with the goal of dispersing up to half a million baby corals during the spawning season.

The beauty giant hopes its sustainability commitments will encourage others to follow suit.

The face of ecotourism is also evolving, with more luxury destinations adapting to more sustainable business models, challenging the “outdoorsy’’ stereotypes of eco-friendly destinations.

“Ecotourism is no longer a small niche of the tourism industry, with more travellers seeking unique and sustainable nature-based experiences across varying degrees of cost and hands-on, physical involvement,” Elissa says.

At present there are seven fully certified ECO destinations in Australia, with 13 destinations currently undertaking certification applications.

Here are some ideas of places to visit that are embracing sustainability.

B lue Mountains Margaret Riv NEW SOUTH WALES

The World Heritage-listed Blue Mountains region, west of Sydney, lures outdoors lovers with its dramatic pinnacles, cliffs, canyons and sweeping forested valleys. Thrillseekers can get an adrenaline rush on the Scenic Railway (the world’s steepest passenger train) and the Beyond Skyway ride, where you take in epic views from the Skyway cable car roof.

On pristine coastland, the Margaret River region is rich in natural beauty and cultural history. The traditional land of the Wadandi people for more than 60,000 years, the area boasts unforgettable food, wine and ecotourism experiences. It is also home to Australia’s first fast-charge electric highway, with a series of charging stations from Perth to Augusta.

Lady Eiot Island East Gi sland QUEENSLAND

Photography: Jessica Shaprio

WESTERN AUSTRALIA

Nestled on the Southern Great Barrier Reef, Lady Elliot Island Eco Resort prides itself on sustainability practices, driven by its owners, the Gash family, who are passionate about revegetating the island and run their business entirely on renewable energy. It’s also one of the best snorkelling destinations in the country thanks to crystal-clear waters, home to diverse marine life including manta rays.

VICTORIA

A drawcard for nature enthusiasts, East Gippsland became Victoria’s first certified ECO destination in May. The mountainous region has long appealed to adventurous types due to its treasure trove of natural wonders, including Croajingolong National Park, the Alpine High Country, the Gippsland Lakes, Ninety Mile Beach and the culturally significant Buchan Caves.

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LAZY DAYS

Bring some fun retro summer vibes to your back yard Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT Brighton sun bed, from $1290, zaneti.com.au; Olive sand-free beach towel, $69.95, sandsociety.com.au; Fermob Balad portable lamp, $199, trithouse.com.au; Green stripe pool ring, $39.99, sunnylife.com.au; Styleware salad set, $34.95, and nesting bowl set, $129.95, theiconic.com.au; Bocce set, $59.99, sunnylife.com.au; Forest block bean bag, $399, basilbangs.com; Wave flutes, $119 (set of two), fazeek.com.au; Retro cooler, $179, poolbuoy.co; Jardin patio umbrella, $849, basilbangs.com

THE HOUSE OF WELLNESS 93

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MEMORABLE MEMOIRS DARLING GIRLS Sally Hepworth (Macmillan Australia) RRP $34.99

Quite often people create their own families from the loved ones in their lives, not just blood relations. Such is the case for Jessica, Norah and Alicia who met when they were young girls in foster care at Wild Meadows. Now adults, they’ve remained close sisters who would do anything for one another. But their time at Wild Meadows with their tyrannical foster mother has deeply impacted them. When a body is discovered under the home they used to live in, it brings up a lot of bad memories they must face again when they return to their childhood town for the police investigation.

Hepworth’s latest novel is certainly a page-turner that her devoted fans will devour.

It looks closely at the topics of foster care, drug abuse, crime and sibling relationships and is the perfect book to pack for some summer beach reading.

THE SEVEN Chris Hammer (Allen & Unwin) RRP $32.99

Homicide detectives Ivan Lucic and Nell Buchanan are back in the crime writer’s latest gripping novel. The duo are sent to the rural Australian town Yuwonderie after a local accountant is found dead.

As Ivan and Nell investigate the murder, the history of the town’s past is unravelled.

For decades there have been The Seven — a collection of rich founding families who own all the land and control the district. With influence over local businesses, politics and farming, The Seven are a powerful bunch to reckon with.

As well as the current murder investigation there is also an unsolved killing from 30 years ago and the tale of a servant girl from World War I, whose story seems to be linked to the founding families. The three narratives are woven together well and will keep you guessing until the final reveals.

MUSTER DOGS FROM PUPS TO PROS Lisa Millar (ABC Books) RRP $34.99 Who could resist the adorable fourlegged stars of TV series Muster Dogs?

Australian audiences fell in love with the kelpie pups who were adopted into farming families and put through their paces over a year to become muster dogs. The series was also credited with changing the perception of country people and depicted the deep bond graziers have with their canine

LOLA IN THE MIRROR Trent Dalton (HarperCollins) RRP $32.99

The dark underbelly of Brisbane is exposed in Dalton’s latest novel. At its centre is a girl with no name, on the run with her mother for the past 16 years after fleeing a “tyrant lizard”.

They live in a Toyota HiAce van in a scrapyard near the Brisbane River with a community of other homeless souls, until tragedy strikes. The girl is thrust into a world of drugs and violence but she never loses sight of her dream — to be an artist of international acclaim, whose work is exhibited at the Metropolitan Museum of Art in New York. A chance meeting with a boy in a brown suit gives her a glimpse of a beautiful future where love can reign supreme. If only she could look in the broken mirror and learn her name. Once again, Dalton’s keen observational skills paint a picture that is equally gripping and heartbreaking with a big dash of reality.

companions. Lisa Millar, who narrated the series, has expanded on the dogs’ stories in this book. She delves into why the show was so popular with viewers and shares more behind-thescenes stories of the graziers’ rural lives.

There are tips from the experts about how to train your own pup and a dive into why the strong bond between humans and dogs exists.

BIG MOUTH Matt Preston (Viking) RRP $34.99

The food critic and TV host shares candid reflections of growing up in England, including his childhood and brief stint in the British Army, before delving into tales from his media career and rise to fame in Australia.

I’M LIZ HAYES Liz Hayes (HarperCollins) RRP $49.99

From reporting on war zone frontlines to grilling politicians, 60 Minutes reporter Liz Hayes has had a colourful career.

Her memoir unveils work anecdotes that tell the stories behind the stories.

FROM THE HEART Trent Cotchin (HarperCollins) RRP $49.99 AFL and Richmond legend Trent Cotchin is a triplepremiership captain and Brownlow medallist. The sporting star shares the lessons he learnt on and off the field that led to his achievements.

THE HOUSE OF WELLNESS 95

WHAT’S ON JANUARY

Tasmania’s Taste of Summer, Hobart, December 27January 1 and January 4-6

Hobart’s waterfront is set to come alive with the biggest Taste festival yet. For the first time, the festival will extend over the new year after a two-day break, giving stallholders the chance to refresh and reset for the celebration of Tassie food, drink and music. Expect an array of food and drink stalls, plus live music and a new kids’ play area. Rock legend Jon Stevens will perform on New Year’s Eve. tasteofsummer.com.au

FEBRUARY

Perth Festival, February 9-March 3

Join Perth in its annual celebration of people and culture on the shores of the Derbarl Yerrigan (Swan River).

Acknowledging Aboriginal and Torres Strait Islander traditions and contemporary arts practice, the festival will sweep visitors into a world of art, music, performance and film featuring some of the best artists from Western Australia and the world. Food and drink options will keep the hungry happy. perthfestival.com.au

Carman’s Fun Run, Melbourne, February 18

Tie up your laces and pick out your favourite pink activewear to support Breast Cancer Network Australia.

Choose from four running or walking events at Brighton’s Elsternwick Park, bringing your friends for a fun day out that raises funds to help ensure those affected by breast cancer receive top-level care, treatment and support. Participants receive a free T-shirt, completion medal and Carman’s products. bcna.org.au

Australian Open 2024, Melbourne, January 14-28

See the world’s best tennis players in action as they face off on Aussie soil. Groove to DJs and dine on gourmet bar bites in the new AO Courtside Bar, enjoy the shade from a new pavilion in Garden Square and soak up the party vibe at Grand Slam Oval, with its bars, food and mega screen beaming three-dimensional-like images, making you feel like you’re in the front row of Rod Laver Arena. ausopen.com

PODCASTS TO GUIDE YOUR NUTRITION

LEANNE WARD NUTRITION Listen in as the world-renowned dietitian, nutritionist and health coach explores a range of topics with guests, from emotional eating and sustainable fat loss to healing eczema and why healthy habits suck. Expect expert, evidence-based advice.

96 THE HOUSE OF WELLNESS

NATURAL SUPER KIDS Jessica Donovan combines being a mum with her work as a naturopath to give parents the tools to build healthy habits in their children. She aims to be a voice of reason in a sometimes confusing world of kids’ nutrition.

THINKING NUTRITION From the lowdown on lemon water to an update on intermittent fasting, Dr Tim Crowe presents the latest nutrition research in straightforward language and then turns it into practical advice to help you make healthy choices.

BODY BITES WITH BEC Nutritionist Bec Miller keeps it simple with bite-sized pieces of advice on nutrition, gut health, weight loss and mindset. Learn everything from what to eat during your menstrual cycle to how to reset after an indulgent holiday and tips for beating binge eating.

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Quiz yo s f

Walk 4 Duchenne, South Australia, March 3-7

The Save Our Sons Duchenne Foundation is holding its annual Walk 4 Duchenne fundraiser in SA this year. Participants will visit schools of children with Duchenne, plus Chemist Warehouse stores, on the walk, which raises money and awareness for Duchenne muscular dystrophy, a genetic muscular illness that affects one in 3500 newborn boys. saveoursons.org.au

Foundation founder Elie Eid with Zayer Hogan (front), his brother Jarvis and dad Leigh.

Sydney Gay and Lesbian Mardi Gras, February 16-March 3 (parade on March 2)

Grab your rainbow flags and join one of the world’s biggest celebrations of the LGBTQIA+ community. The festival’s signature event, the Sydney Mardi Gras Parade, returns to Oxford St, Flinders St and Anzac Pde on March 2. The theme of this year’s festival is “Our Future”, which celebrates Australia’s rich history of pride and encourages further support for our queer community. mardigras.org.au

APPS TO HELP ORGANISE YOUR LIFE

REMEMBER THE MILK STREAKS Never forget your This habit-building app groceries again with this has one of the most smart to-do app. With addictive to-do lists you the ability to remind you will ever come across. via text, email or even Enter your tasks and social media notification, create a daily streak the app is useful for when tasks are ticked those who have a habit off. Compatible with of forgetting the milk.

Apple’s Health app.

CAPSICUM Plan your day, week and month with to-do lists, track habits and use the notes page for a journal or poetry.

Customisable features let you pick the colour, cover and font of your personal virtual diary.

1 The 1970s hit song In the Summertime, originally released by British band Mungo Jerry, was covered by which Australian band that also made it a No.1 hit?

2 What instrument is used to measure a human’s temperature?

3 A typical adult has approximately what volume (in litres) of blood circulating inside the body?

4 The cities/towns of Ubud, Kuta and Denpasar are in which country?

5 What is the highest recorded temperature in Australia, ironically at two places: Onslow (WA) in 2022 and Oodnadatta (SA) in 1960 — 48.7C, 50.7C or 52.7C? 6 Which organ of the human body cleans your blood and produces the important digestive liquid bile?

7 What religion was founded by Siddhartha Gautama?

8 What are the smallest blood vessels in the human body?

9 In what year was the first Academy Awards presentation held?

10 How many stars create the Southern Cross on the Australian flag?

11 The mojito cocktail originated in which country?

12 What age was Muhammad Ali (then Cassius Clay) when he won the boxing gold medal in the light heavyweight division at the 1960 Olympic Games?

13 Who was awarded the Nobel Peace Prize in 1979?

14 At a length of about 200km, what is the name of Australia’s longest continuous beach?

15 Sirimavo Bandaranaike became the world’s first female elected prime minister in 1960 after her party won which country’s election?

16 Who starred as the godfather “Don” Vito Corleone in the 1972 film The Godfather?

17 In the Australian children’s TV series Bananas in Pyjamas, what is the name of the male teddy bear (one of three bears)?

18 What vitamin do humans obtain from the sun?

19 In which 1970s film did Olivia Newton-John and John Travolta sing the song Summer Nights?

20 Who in 1912 was the winner of the international competition to design Australia’s then new capital, Canberra?

1 The Mixtures; 2 Thermometer; 3 Five litres; 4 Indonesia; 5 50.7C; 6 Liver; 7 Buddhism; 8 Capillaries; 9 1929; 10 Five; 11 Cuba; 12 18; 13 Mother Teresa; 14 The Coorong (South Australia); 15 Ceylon (later Sri Lanka); 16 Marlon Brando; 17 Morgan; 18 Vitamin D; 19 Grease; 20 Walter Burley Griffin — Compiled by WORDEDIT

MARCH

THE HOUSE OF WELLNESS 97

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DR DANIEL GOLSHEVSKY Pediatrician

How do I know if my baby is developing normally?

Good parents aren’t born, they’re made.

Arming yourself with the knowledge and skills to best look after your baby before it arrives is one of the most valuable things you can do as an expectant parent. Every baby is different and will develop at its own pace — learning to read and understand the cues of your baby is a skill you will develop as you spend time with them.

Attend your check-ups and listen to your chosen professionals but, most of all, listen to your baby.

If something isn’t feeling right for you, get it checked.

If it turns out to be nothing, at the very least you can leave that appointment with peace of mind.

ASK AN EXPERT My husband seems overwhelmed after the birth of our first child. Could he have postnatal depression?

There is inevitably a period of adjustment for parents of new babies; your routine has been turned upside down by an adorable tornado.

Both parents are finding a new rhythm, and with even the most settled babies, feeding every three to four hours can take its toll.

A common misconception is that postnatal depression (PND) and postnatal anxiety (PNA) are limited to mothers. In reality they can affect anyone in the familial vicinity of a new baby and are far more common in fathers/ non-birthing parents than perceived. Nonbirthing parents often feel overwhelmed by

— or excluded from — the feeding experience and can struggle to find a connection with their newborn and/or partner during this time. Handson involvement is one of the key things you can do to mitigate the risk of PND/PNA. I’m like a broken record saying this but … the only thing you can’t do to support a breastfeeding partner is breastfeed! Skin-toskin contact, bathing, nappy changes, burping, et cetera are all possible!

If your husband or partner’s overwhelmed feelings continue beyond the first few weeks of your baby’s life or, at any point feel unmanageable, I would advise you both to seek help.

What’s your No.1 piece of advice to parents of newborns?

Never forget that you are the best parent for your child. You have innate parental instincts — they are primal and powerful; listen to them. Being a great parent is within you. Embrace it with patience, persistence and confidence.

Y ou’ve got this!

98 THE HOUSE OF WELLNESS

Your Baby Doesn’t Come With a Book by Dr Daniel Golshevsky (Dr Golly) is available now via Booktopia, RRP $29.99.

What do I need to know about breastfeeding nutrition? Are there foods or drinks I shouldn’t have?

When you are breastfeeding, you need extra nutrients. Your body is working harder. Some women find they need to increase their intake by as much as 50 per cent. Your baby is getting your nutritional hand-medowns, so it’s important to be mindful of what you are putting on your plate.

Limit your intake of refined sugar and highly processed foods, focusing your diet around fresh fruits, vegetables, red meat, poultry and wholegrains. Vegetarian/ vegan diets are absolutely fine, so long as all nutritional requirements are being covered. These will give you the sustained energy required for living with a newborn and breastfeeding.

Hydration is also important, but excess water is not required to increase the supply of breastmilk.

Some babies are also highly sensitive to caffeine, so watching your intake and the timing of your coffee ritual can be really important.

If you’re drinking alcohol, the Australian Breastfeeding Association has a great app that can tell you when it’s safe to breastfeed after a drink.

Also, be mindful of your diet impacting your child’s comfort.

If your baby becomes noticeably uncomfortable or there’s stringy mucus in their poo after breastfeeding, it’s often a sign something in your diet is upsetting them via your breastmilk. Cow’s milk is the most common trigger for this. Have a chat with your chosen medical professional about this.