WB Issue#159 by WellBeing

Australia’s leading natural health & living magazine

glow

The beauty issue

Rise & shine with yoga NATURAL WAYS TO EASE ALLERGIES WHAT’S BEST: TIME OUT OR TIME IN?

PAUL WEST ON FOOD, FARMING & COMMUNITY VULVODYNIA: TREATING A TENDER ISSUE Issue 159 AUS $12.00* NZ $12.00 (Both incl. GST)

Love yourself out of debt

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EDITOR-IN-CHIEF Terry Robson Ph +61 2 9887 0320 EDITOR Danielle Kirk Ph +61 2 9887 0640 MANAGING EDITOR Kerry Boyne EDITORIAL ASSISTANT Kate Duncan DESIGNER Rachel Henderson NATIONAL ADVERTISING MANAGER Kirsti Rae (Couper) Ph +61 2 9887 0369 QUEENSLAND ADVERTISING CONSULTANT Amy Frank Ph +61 488 424 232 SOUTH AUSTRALIAN SALES & MARKETING Sandy Shaw Ph +61 8 8342 5989 VICTORIAN BUSINESS DEVELOPMENT AD SALES MANAGER Tracey Dwyer Ph +61 3 9694 6403 RESOURCE GUIDE SALES Chris Middleton Ph +61 2 9887 0629 ADVERTISING PRODUCTION CO-ORDINATOR Hannah Felton Ph +61 2 9887 0376 ADVERTISING SENIOR DESIGNER Martha Rubazewicz MARKETING CAMPAIGN EXECUTIVE Kye Blackett Ph +61 2 9887 0326 PUBLISHER Janice Williams COVER CREDIT Getty Images

CHAIRMAN/CEO Prema Perera PUBLISHER Janice Williams CHIEF FINANCIAL OFFICER Vicky Mahadeva ASSOCIATE PUBLISHER Emma Perera ASSOCIATE PUBLISHER Karen Day CIRCULATION DIRECTOR Mark Darton CREATIVE DIRECTOR Kate Podger EDITORIAL & PRODUCTION MANAGER Anastasia Casey PRODUCTION EXECUTIVE Nerilee Chen PREPRESS MANAGER Ivan Fitz-Gerald MARKETING & ACQUISITIONS MANAGER Chelsea Peters SUBSCRIPTION ENQUIRIES 1300 303 414 CIRCULATION ENQUIRIES to our Sydney head oﬃce: +61 2 9805 0399 WellBeing Issue 159 is published by Universal WellBeing Pty Ltd, Unit 5, 6-8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Network Services, Phone: +61 2 9282 8777. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Trade Practices Act, 1974. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001. *Recommended retail price ISSN 0812-8220 Copyright © Universal Magazines MMXV ACN 003 026 944 universalmagazines.com.au IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program. We are a member of

FROM THE EDITORIN-CHIEF

ife is full of polarity: dark and light, good and evil, yin and yang, young and old, black and white, and so the list goes on. We could wish away darkness, but could light exist without its polar opposite? That’s a debate for another day. Yet, what got me thinking about polarity was the idea of gratitude. I’ve always encouraged my daughters to acknowledge what life gives them and try to do the same myself, but gratitude has been thrust forcefully in my face lately. My father has been very unwell and, being around him and others going through extremely challenging life events, I have been struck by how often I hear people say something like, “Ah well, it could be worse. There are others a lot worse off than me.” It is one thing to be grateful when things are going well, but gratitude in extremis moves the soul. We all extol the value of gratitude, but all this has got me thinking about what gratitude really is and, as I touched on earlier, I have thought we can often understand something better by considering its opposite. So what is the opposite of gratitude? It’s not hate; the opposite of that is love. It’s not indifference; the opposite of that is interest. Gratitude has elements of love, interest and much more. I would suggest that the opposite of gratitude is taking things for granted. When you take something for granted, you don’t engage with it, you make assumptions about it, you fail to see it anew. By contrast, gratitude requires awareness of a person or thing so you are able to know what role it plays in your life.

Gratitude requires acknowledgement of connection to things and people outside of yourself. It also requires respect and acceptance: respect for timeless forces beyond individual control and acceptance that those forces unfold as they should. So in gratitude you find awareness, connection, respect and acceptance. Put these all together and you have something akin to what we call love, and aren’t these the great liberating qualities we all seek to attain through meditation and spiritual endeavours? I’m sure no human being who is feeling grateful could harm another. Having considered gratitude in its polarity, I’m more convinced than ever that it is an immensely valuable practice. If you aren’t grateful, I’d suggest you try it on — you’ll be impressed by how comfortable it can be. I’m certainly grateful you’ve taken the time to read this and I’m grateful I’ve had the opportunity to write it.

Terry Robson, Editor-in-Chief

JOIN THE WELLBEING COMMUNITY Connect and share with a group of caring, passionate experts and motivated people. Read the latest wellbeing news online, see what our bloggers are talking about, send us your thoughts and keep in touch via our social-networking communities. VISIT US ONLINE wellbeing.com.au LIKE US ON FACEBOOK facebook.com/WellBeingMagazine FOLLOW US ON TWITTER twitter.com/WellBeing_Mag CHECK US OUT ON PINTEREST pinterest.com/WellBeingMag FOLLOW US ON INSTAGRAM instagram.com/WellBeing_Mag READ OUR BLOGS wellbeing.com.au/blog SEND US YOUR FEEDBACK wbletters@universalmagazines.com.au SIGN UP TO OUR E-NEWS wellbeing.com.au/enews

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CONTENTS ISSUE #159

COMMUNITY 6 Your say WellBeing readers tell us what’s on their minds. 9 Twisdom Sharing your wisdom with the WellBeing community. 20 Road Test We try out a nourishing weekend retreat on the NSW Central coast. 22 Holistic Journey Katrina Hobbs from Inglewood Farms chats with us about healthy, happy chooks. 24 Art for Art’s Sake D’Arne Greenway’s work Heart’s Garden shares the early morning dance of insomnia and creativity. 152 Real Life Experience Are you addicted to the internet? We share one woman’s struggle. 161 What’s On What we’ve been up to, plus what’s coming up for you.

BEAUTY, FOOD & HEALTH 10 The Pulse Read about the effects of garlic on UTIs and more in our medical news section. 16 Supplement The chaste tree berry has long been used to help regulate both hormones and mood.

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70 18 Functional Food Meet basil: a sweet and versatile herb with huge healing potential. 38 Nature’s Beauty Products Discover beautiful, natural moisturisers to keep your skin soft, well hydrated and protected. 44 Smoothing the Bumps Have you had enough of your lumps and bumps? Learn how to prevent and reduce the appearance of cellulite naturally. 50 Secret Women’s Business As many as one woman in six may experience chronic vulval discomfort. Fortunately, strategies exist for tackling this sensitive issue. 86 Fabulously Fibrous Fare Fuel up with Pete Evans’ tasty fibrous-vegetablepacked dishes for a

nutritious, sustained release of energy. 92 Easing Allergies Have your allergies just returned from holidays? Nature offers many ways to prevent and appease any unwelcome sneezes. 98 Sitopian Vision Excess food consumption is a sustainability issue created by humans; but we can remedy it by getting closer to our sustenance. 134 Recipes: The Blue Ducks’ Real Food Make over your family’s favourite recipes with a more nutritious and delicious approach.

BODY, MIND & SPIRIT 12 Lifelines Read about how different sleeping positions affect

the brain and more in our body and soul section. 26 Thinkers & Doers: Paul West River Cottage Australia presenter Paul West loves his food, his community, his planet — and is always up for a good yarn. He tells us about his journey so far. 30 Healing Tales Rewrite the central themes of your personal story and ink in new strengths, discoveries and opportunities on the way. 54 Yoga for Your Dosha Are you practising the right type of yoga for your dosha? Learn how to best tailor your practice to your Ayurvedic type. 60 Love Yourself out of Debt It’s incredibly common to fret about finances. Fortunately, you can reset your values around money and self-worth — and watch abundance grow. 70 Special Report: Motivation & Momentum Motivation isn’t the sole key to achieving your dreams: you also need momentum and structure. We share how to get on a roll and kick those goals. 80 Wake up with Yoga Rolling out of bed and onto your mat gives you the space to flow peacefully throughout your day. 104 Technology for the Soul Technology may have its downsides — but it has

126 Treasure Island The stunning island of Moorea is the focus of one of the most ambitious scientific surveys ever done: an inventory of an entire ecosystem.

OUR SECTIONS

COMMUNITY

EVERY ISSUE

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126 upsides, too. There are multiple ways in which you can make high-tech work for you. 132 Counter Culture Find out whatâ&#x20AC;&#x2122;s new in books, music and film.

HOME, PARENTING & RELATIONSHIPS 34 Unlock Your Feminine Power In a world dominated by masculine energy, itâ&#x20AC;&#x2122;s time to bring the feminine into better balance. Reclaim your feminine power to cultivate healing and growth. 64 Vastu for Prosperity Are you shackled by money woes? We shed light on how the ancient Vedic practice of vastu shastra can bring financial abundance into your home.

108 Calling Time Out on ... a Time-out? What are your thoughts on disciplining children with a time-out? Time-in may be a better option.

PLANET & TRAVEL 14 Green Beat Read about the effect climbing trees has on your brain and more in our environmental news section. 114 Stopping the Tests Humans subject animals to cruelty in many areas, from research to entertainment, but you can put animals first. 120 The Golden Highway We explore the sprawling golden fields, gushing streams and delicious fresh produce of the NSW Central West.

136 Education Focus News from our wellness educators: this issue, The Coaching Institute. 138 Natural Source Health products from our advertisers. 142 Beauty Source News from the brands that care for your skin, naturally. 143 Food Source Healthy food products from our advertisers. 144 Natural Beauty Carla Oates imparts the first three of her seven principles for healthy skin. 145 Quick Kitchen Lee Holmes shares three calming, antiinflammatory digestive tea recipes. 146 DIY Detox Sally Mathrick explores the world of toxic cosmetics and how to choose safe makeup and skincare products. 147 Digging In Jackie French shares how to create paradise in your front yard. 148 Pet Care Karen Goldrick tackles the topic of yeast infections in dogs. 149 Stargazing Christine Broadbent reveals the planetary influences for November and December, 2015. 150 Ageing Well Michael Elstein looks at dehydroepiandrosterone (DHEA) and its role in sexual dysfunction. 151 Back to Basics Karin Cutter addresses a case of brittle, dry and uneven nails. 153 WellBeing Resource Guide A directory of holistic products and services.

BEAUTY

FOOD

HEALTH

BODY

MIND

SPIRIT

HOME

PARENTING

RELATIONSHIPS

PLANET

TRAVEL

COMMUNITY YOUR SAY

Your say Did something resonate with you in this issue of WellBeing? We’d love to hear your feedback. Write to us at WellBeing, Locked Bag 154, North Ryde, NSW 1670, email wbletters@universalmagazines. com.au, comment on our Facebook page or tweet us: @WellBeing_Mag. We reserve the right to edit all submissions.

COMPANY ON THE JOURNEY Almost two years ago, at the age of 60, I embarked on a journey of self-discovery following the failure of a 39-year marriage. I am learning about forgiveness, learning to let go of fear, learning about the importance of self-love, learning to eat healthy and exercise and, among many

other lessons, am learning to live life as it comes every day. One of my lessons was accepting a seven-day yoga challenge and I have been hooked ever since. I just love the way yoga makes my body feel and love the knowledge that I am doing something positive towards the health of my body. So, when I discovered WellBeing, with all

FROM THE EDITOR

’ve just had a wakeup call. The circumstances in which it occurred weren’t particularly earthshattering, or flattering, but the message has stuck with me for its simplicity and truth. An email arrived in February this year, courtesy of one of you wonderful readers. It was lovely and warm and heartfelt — and I didn’t reply until August. I received a polite email back saying, in essence, that it is common courtesy to acknowledge input in a timely manner and that should be one of our goals. Now, you could come out with all manner of things to rebuff this statement. That sometimes emails get read and forgotten, that messages can sink to the bottom of an ever-growing inbox and go unread, that you’ve been busy and time got away from you, that your dog ate your emails ... and any of those excuses may well be true. However, those would be empty words coming from a place of shame and would fail to acknowledge the heart of the matter: one person’s communication with another has gone unanswered. Someone’s thoughtful, well-intentioned message went ignored — and that goes against the longstanding unwritten agreements in our society of what constitutes polite behaviour. One human not replying in a timely way to another is discourteous. Beyond that, it can be hurtful. I want to thank that reader, who I hope is still reading this magazine, for your honesty. When deadlines seem unending or events are happening in your personal life or your mind is so preoccupied that months seem to be passing like they’re minutes, it’s easy to lose perspective. It’s easy to lose sight of the simple truth that, when you pare back life to its most basic of components, what remains is the planet and its bounty that supports your life, and the people who make that life meaningful. That’s a message — and a lesson — well worth remembering.

Danielle Kirk, Editor

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its well-informed articles, information about yoga and yummy, healthy recipes, I was ecstatic. I extolled the virtues of your amazing magazine to my family and was so excited to receive a 12-month subscription for Mother’s Day. Many thanks for your extraordinary publication. How lucky am I to have 12 months of added bliss for company on my continuing journey? Cheryl Jans

MY KIND OF MAG I picked up a copy of WellBeing from the Qantas Club in Melbourne. I hadn’t seen it before and thought it looked like my kind of mag. I wasn’t wrong. I have thoroughly enjoyed reading your latest issue (#157) and look forward to reading more. Gratitude and warm regards, Margie Warrell

WHAT I NEEDED Recently single after 15 years in a relationship, I have just read your magnificent article Singular Sensation (issue #157). It was a beautifully written piece that put a smile on my face, warmed my heart and gave me hope and confidence that there is more out there to look forward to. Loving yourself prevails over pity and sadness and, as quoted by my wise cousin Robert Louis Stevenson in your article, “There is no duty we so much underrate as the duty of being happy.” Thank you. I LOVED this piece. Daniela

CAPTIVATING ARTWORK I was recently at my local shopping centre walking past the magazine racks and was immediately captivated by the beautiful artwork and simple design on the front cover of your most recent magazine (issue #157)! What a beautiful and soul-nutritious magazine. Kirilee West

BIRTHDAY GIFT WellBeing was the first tangible gift I gave myself, as a 33rd birthday present last year. By the age of 32, I’d realised that my life consisted of negative challenges and giving relentlessly to others. This jeopardised my health and wellbeing and, as a result, I decided I needed to reinvent myself. The first step was to give to myself, wholeheartedly. A portion of this process was proving my worth to myself. I began by looking into the mirror and saying, “I am worth ...” followed

COMMUNITY TWISDOM

I am grateful to my dear friend Carmela, who introduced me to the world of your magazine. This was one of the ways she showed me her support during my painful journey of chemotherapy treatment. I have read just my second issue and I must say that I felt so inspired I read it from cover to cover! I find numerous mental, physical and spiritual tips in your magazine’s interesting, well-organised sections. It has definitely been a good companion during difficult moments in the past months. I was particularly appreciative of the article A Journey of Healing in issue #156. I am dealing with two different cancers simultaneously and this has taken a big toll in my life. I am slowly trying to find the best way to conquer the mountain that is in my path. WellBeing is packed with inspiring articles and enlightening information, which is very useful for people in situations like mine. I hope it reaches people who can use this knowledge to help prevent disease and identify ways to foster true happiness in their lives. Thanks for bringing a smile and comfort through your work!

Twisdom We’d love to hear your tips for living well. Email us at wbletters@universalmagazines. com.au, comment on our Facebook page or tweet us @ WellBeing_Mag. We reserve the right to edit all submissions.

WE ASKED: WHAT DO YOU LOVE ABOUT SPRING? The warmth with cooler nights and everything starting to grow again. And optimism. Jenny Fischer The mornings start to get brighter and warmer — such a relief when I wake up early for yoga! Angela Peters Spring produce fresh from my local farmers’ market. Tania Fairhall I love driving into the country and seeing the lambs playing. It’s such a small thing but it reminds me of my childhood. Sasha Timms

Iris Moreno

by something that I needed, wanted or just needed to believe. After stating this with complete love and intention several times, life-changing things started happening to me. I also bought a 12-month WellBeing subscription. Every edition that arrives at my front door reaffirms my worth and my vital turning point in life. I love life and how powerful our minds can be. Your magazine is a blessing. I would like to note a special mention to the editor-in-chief, Terry Robson. Your words, stories and recapped events of life’s intricate moments are forever touching, relatable and inspiring. Thank you. Michelle Raphael

TERRIFIC READ I read WellBeing for the first time in Chris O’Brien Lifehouse. It is a terrific magazine and I really enjoy reading the stories and articles. Warm regards, Anesha Mohan

CONVERSATION POINTS Just completed a 5.64km run — bit of grounding at Mooloolabah Beach. @emmylee86 This is what I am striving for a living for ... freedom, clarity and peace. @hollyann071990 Yum, yum, yum. A huge box of green stuﬀ just arrived. Goes without saying #foodismedicine @waythroughwoods Already loving this doco [I’m watching] on the social and environmental impacts of the mass-produced fashion industry. Read for some gems! @emilymignacca Whether in yoga or in life, there’s no competition. Keep focused on your own practice. Run your own race. @leaschodel Downloading books onto my Kindle so I can give it another go. I love REAL books but I have to get past Kindle-phobia before the robots come. @BLeeDraper Light a candle ... for your mother, your loved one, for you and for everyone. @JudyTaylor2014 Jojoba oil is not actually an oil, if you ask a chemist. It’s wax ester. That’s why it’s so great for human skin. @Annalies_Corse It’s time for self-care for me — acupuncture is so good for stress and time to relax. #selfcare #stress @beck_ruiz The beetroot has germinated! Spring is coming! Or perhaps he’s just really eager. #thanksmotherearth @laurahealthblog Weekends are for making (healthy) pancakes! @modem_nature

Photography Bigstock

STAR LETTER

WIN

The writer of this issue’s start letter wins a gift pack worth AU $150 from Yarra Valley Gourmet Food, similar to that pictured. Home of the Yarra Valley’s favourite preserves, Yarra Valley Gourmet Food brings together the freshest local produce in an inspired and beautifully packaged collection of gourmet salad dressings, jams, mustards, cordials, chutneys, vinegars and oils. Produced in small batches from the finest ingredients, it makes simple food with extraordinary flavour.

WELLBEING.COM.AU | 9

THE PULSE COMPILED BY TERRY ROBSON

Recent medical ﬁndings for a healthier body BEET JUICE BOOSTS WORKOUTS This study involved healthy volunteers who, for 15 days, drank either normal fresh beetroot juice or a beetroot juice that had the nitrate removed. The subjects all undertook exercise that involved stationary cycling and the researchers took measurements of oxygen utilisation, heart function and blood vessel function as the participants exercised. The results showed that normal beetroot juice, but not beetroot juice with the nitrate removed, led to lower blood pressure and blood vessels that were more dilated both at rest and during exercise. Less oxygen was also consumed during exercise and blood vessels were more responsive and dilated more easily when needed. The researchers concluded that the capacity of the nitrate in beetroot juice to dilate (open) blood vessels in skeletal muscle during exercise will reduce the workload on the heart and improve oxygen utilisation, therefore improving endurance, enabling you to work out for longer. Source: American Journal of Physiology

MEDIFACT

SUGAR IN YOUR CUP Too much sugar is not good for you, but new research shows that in your coffee or tea it is not simply masking bitterness with sweetness. Caffeine is very bitter, but sugar and water have such an affinity that, when sugar is added, the caffeine molecules stick together even more strongly and you taste them less. So sugar doesn’t make your coffee seem less bitter — it is less bitter. Source: Food & Function

GARLIC FOR UTI

BLACKCURRANTS FOR YOUR BRAIN A new study has shown that New Zealand blackcurrants, and probably all blackcurrants, are good for your brain. In the study, adults aged 18–35 years consumed 250mL of one of three drinks: either a placebo that was sugar- and taste-matched to blackcurrant, an anthocyanin-enriched NZ blackcurrant extract, or the coldpressed juice of the NZ ‘Blackadder’ blackcurrant cultivar. The participants then undertook a series of tests that required high levels of mental performance. The results showed that after consuming both of the blackcurrant drinks the people had

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improved mood, accuracy on tasks and attention, and reduced mental fatigue. The juice of the Blackadder blackcurrants was also shown to reduce the activity of monoamine oxidase (MAO) enzymes, which control serotonin and dopamine levels in the brain. A class of pharmaceutical drugs called MAO-inhibitors act in this way and are used to treat depression and conditions like Parkinson’s Disease. Source: Journal of Functional Foods

SPINACH & APPETITE A thylakoid is a membrane-bound compartment found inside chloroplasts in plant cells. For this study, human subjects who were either overweight or obese were given a concentrated extract of spinach thylakoids. The subjects were given either the spinach extract or a placebo in random order at least a week apart. Using blood samples, their blood fat and blood glucose levels were measured before a normal breakfast, followed by a dose of the extract (or placebo) and a standard lunch four hours later. After another four hours, pizza was served and throughout the intervening time various blood tests and responses were gathered. The results showed that the thylakoids increased satiety compared to placebo. There were no diﬀerences in plasma fats, but males did show a trend towards decreased energy consumption. This ﬁts with previous research showing that thylakoids suppress appetite by increasing the hormone cholecystokinin. Source: Journal of the American College of Nutrition

Photography Bigstock

More than 50 per cent of all women will experience a urinary tract infection (UTI) in their lifetimes. Most often, UTIs are treated with antibiotics but, as in all areas of bacterial infection, antibiotic resistance is becoming a problem. This study involved isolating 166 bacteria from the urine of people with UTIs. Of these bacteria, 56 per cent showed a high level of resistance to standard antibiotics. However, 82 per cent of those bacteria that were antibiotic-resistant succumbed to a crude aqueous extract of garlic. This is the first study to show that garlic can be effective against a range of antibiotic-resistant bacteria involved in UTIs. This was a laboratory study, so further research needs to be done looking into the absorption, bioavailability and side-effects of garlic in people with UTIs. However, this is encouraging preliminary data means garlic is well worth consideration in supporting UTI treatment. Source: Journal of Tropical Agricultural Science

LIFELINES COMPILED BY TERRY ROBSON

Interesting slices of life SLEEP YOUR BRAIN CLEAN At night, metabolic waste is removed from your brain via the glymphatic pathway. In this study, researchers wanted to see whether sleeping position impacts the efficiency of the glymphatic system. So they anaesthetised rats and had them lie in one of three positions: lateral (on the side), prone (on the stomach) and supine (on the back). The researchers used MRI to image the glymphatic pathway and found that it was most efficient when the rats lay on their side. Lying on the side also increased the removal of amyloid from the brain, so theoretically would reduce Alzheimer’s risk. Since sleeping on the side is naturally the most popular position for sleeping in both humans and animals, the researchers think this may be because this is the position that allows for the most efficient clearance of waste from the brain. Source: Journal of Neuroscience

DOES KISSING CROSS CULTURES? Researchers looked at kissing across 168 cultures from around the world. For the purposes of the study, romantic kissing was defined as lip-to-lip contact that may or may not be prolonged. Romantic kissing was most prevalent in the Middle East where all 10 of the cultures surveyed engaged in it. In Asia, 73 per cent of cultures engaged in kissing, 70 per cent of the cultures in Europe were kissers and 55 per cent in North America. However, there was no evidence

of kissing in the cultures of Central America, Sub-Saharan Africa, New Guinea or Amazonian cultures of South America. The researchers did discover that kissing tends to occur in more stratified, socially complex societies. We don’t know where kissing evolved from but, given that it tends to occur in complex societies, maybe kissing is a simplifying assessment strategy; not a romantic notion, but perhaps realistic. Source: American Anthropologist

In this study, researchers gave more than 4000 BEAUTIFUL COUPLES subjects questionnaires to establish thinking style. This study involved data collected from couples who were involved Thinking styles were classed as empathic (ability to in a long-term study of romantic relationships. The couples’ time recognise and react to thoughts and feelings of others) together ranged from three months to 53 years, with the average or systemising (an interest in understanding the rules relationship length eight years and eight months. The couples were that govern things). Later the subjects listened to and videotaped talking about their relationship and independent people rated 50 pieces of music drawn from 26 genres. People were brought in to rate the attractiveness of the individuals involved. who scored high on empathy tended to prefer mellow, The researchers then looked at the data on the relationships unpretentious music (from R&B, soft rock, country, and found that couples who become involved soon folk and adult contemporary genres) and DID YOU KNOW? after meeting tend to be similar in terms of disliked punk and heavy metal. Systemisers, attractiveness, but the correlation was much NOTIFIED TO however, preferred intense music that lower the longer the partners had known each DISTRACTION was high energy, full of positive emotions other. The researchers think this is because, Research shows that when you hear and featuring a high degree of cerebral an SMS or voicemail notification on while beauty or attractiveness is a good shortcomplexity. So songs likely to be enjoyed your phone you are as distracted from term marker of a desirable partner, in the by empathisers are Come Away with Me your task as if you actually answered long term, as people get to know each other the phone. So at your desk, or especially (Norah Jones) and Crazy Little Thing across a variety of contexts, objective physical when the phone is on the seat next to Called Love (Queen), while systemisers attractiveness becomes less relevant. you, take a deep breath and turn the will like Concerto in C (Antonio Vivaldi) phone off. You can do it if you try. Source: Psychological Science and Enter the Sandman (Metallica). Source: Journal of Experimental Source: PLOS ONE Psychology

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Photography Bigstock & iStock

THINKING MUSICAL TASTE

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GREEN BEAT COMPILED BY TERRY ROBSON

All the latest in environmental issues TREE CLIMBING FOR YOUR BRAIN For a new study, researchers gathered subjects aged 18–59 and tested their working memories. The adults then undertook activities that engaged proprioception (your awareness of your body’s position and orientation in space), such as climbing trees and walking or crawling on a beam 8cm thick. After two hours, the subjects were tested again and the results showed their working memories had improved by a massive 50 per cent. These results were compared to two other groups: one group who sat through a lecture and the other who did an indoor yoga class. Neither of these groups showed working memory benefits. The theory goes that dynamic proprioceptive training puts greater demands on working memory because as your environment changes you recruit working memory to update information so you can adapt to what is in front of you. So climbing trees can be a real treat for your thinking. Source: Perceptual & Motor Skills

Known collectively as megafauna, the largest mammals ever to roam the earth were mostly wiped out over the past 80,000 years and were all extinct by 10,000 years ago. The megafauna included the saber-toothed tiger, the woolly mammoth, the woolly rhino and the giant armadillo. Researchers ran thousands of scenarios that mapped the windows of time in which each species is known to have become extinct, and humans are known to have arrived on different continents or islands. This was compared against climate reconstructions for the past 90,000 years. Examining different regions of the world across these scenarios, the researchers found coincidences of human spread and species extinction that illustrate that humanity was the main agent causing the demise, with climate change exacerbating the number of extinctions. These findings debunk the myth of early humans living in harmony with nature and remind us of our responsibilities now. Source: Ecography

THE BUZZ ON BEES In a new study, researchers examined 110 years of records, including more than 420,000 pieces of collected data on bees in the Northern Hemisphere. An analysis showed that in that timeframe bees have lost around 300km from the southern part of their habitat, so their range has shrunk 300km further north away from the Equator in response to the warming of climate change. Unfortunately, the bees are not moving their range further north to compensate, so their range is diminishing and with added pressure the bee numbers are declining. Loss of bees means loss of food security and the ripples of that are immense. These researchers suggest one possible solution may be an “assisted migration” program to move bee populations into areas where they can persist and survive. Whatever we do for the bees, however, we need to do it now, and in the process we’ll be helping ourselves. Source: Science

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MEAT WASTE VS VEGETABLE WASTE About 31 per cent of food produced in the US was wasted in 2011, according to the United States Department of Agriculture (USDA). Now, researchers have found that the type of food wasted has a significant impact on the environment. Although less meat is wasted (on average) compared to fruits and vegetables, the researchers found that significantly more energy is used in the production of meat compared to the production of vegetables. This wasted energy is usually in the form of resources that can have negative impacts on the surrounding environment, such as diesel fuel or fertiliser being released into the environment. Based on the findings, the researchers recommend that consumers pay special attention to avoiding waste when buying and preparing meat, and if preparing extra food “just in case” they should use plantbased foods. Source: Renewable Agriculture & Food Systems

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HUMANS RESPONSIBLE FOR DEMISE OF GIGANTIC ANCIENT MAMMALS

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SUPPLEMENT CHASTE TREE

Vitex agnus-castus: the chaste tree Named for an ancient association with celibacy and chastity, chaste tree has long been used to help regulate hormones and mood. WORDS / DR KAREN BRIDGMAN

ACTIVE INGREDIENTS The part of chaste tree used in herbal medicine is the fresh or dried berry. The berry contains flavonoids and diterpenoids that demonstrate anti-inflammatory and antioxidant activity, essential oils that are antibacterial and the flavonoid apigenin, which shows significant hormonal activity.

ACTIVITY Research indicates that vitex acts on dopamine (D2) receptors in the anterior pituitary gland, decreasing high prolactin levels, thus relieving the symptoms of polycystic ovary syndrome and premenstrual symptoms of enlarged and painful breasts. It also relieves the psychosomatic symptoms of premenstrual syndrome, along with migraines. As well, vitex will relieve the excess bleeding associated with uterine fibroids. A study conducted in males showed that low doses (120mg/day) increased secretion of prolactin and high doses (204–480mg/ day) decreased secretion. In males it

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irritability, depression, tension and stress (along with the physical symptoms of breast tenderness and bloating). Around 15 per cent of these women may even feel suicidal. Medically, these women are often prescribed antidepressants such as the selected serotonin reuptake inhibitors (SSRIs), the oral contraceptive pill or progestins. Vitex was shown to be as effective in reducing both psychological and physical symptoms in these women when compared to fluoxetine.

Menopause & osteoporosis

theoretically could be useful for treating prostate disorders, though this is not common practice. A decrease in prolactin in women will influence the secretion of FSH (in the pituitary) and oestrogen, while in men it will influence levels of testosterone. The diterpenes appear to be the active ingredients in this action. Vitex has been shown to act on oestrogen receptors in a competitive oestrogen-binding capacity — apigenin being the main component to do this. At the same time, it increases progesterone levels by stimulating progesterone receptor expression. Three months of treatment with the berries has shown a normalisation of progesterone levels. Excess oestrogen and low progesterone are common hormonal irregularities generating premenstrual symptoms and potentially responsible for the rising infertility in the West. Vitex is therefore an important remedy to consider under these conditions. Vitex has shown an affinity with the opiate receptors that regulate beta endorphins: peptides that regulate the menstrual cycle by inhibition of the hypothalamus-pituitary adrenal axis.

Mood regulation Many women experience significant mood disorders in the week before menses. An estimated 35 per cent of young women have severe symptoms that limit their ability to function — a condition called premenstrual dysphoric disorder — with symptoms such as mood swings,

Taking vitex has demonstrated significant improvement in a variety of menopausal symptoms, including cognitive functioning and mood. It may also be a protection against osteoporosis: a significant study on rats showed that chaste tree was protective of bone loss in both men and women and may be as useful as HRT for this effect.

Insect repellent A totally different use of this herb is an insect repellent: an extract of chaste tree berries keeps biting insects such as mosquitoes, flies, ticks and fleas at bay for up to six hours.

DOSAGE & CONTRAINDICATIONS Generally, vitex is recommended to be taken in a single dose in the morning before breakfast. As a liquid extract (1:2), take 1–2.5mL in the morning. As a dried fruit, take 1.5–3g in the morning. While chaste tree can improve fertility and therefore is often used to encourage pregnancy, once the pregnancy is established it’s usually not recommended, as the hormonal effects indicate the possibility of complications. However, despite considerable research, vitex has been shown to be effective for its recommended indications and no serious adverse events have been noted. People with tumours sensitive to oestrogen and progesterone should also avoid this herb. References available on request. Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney, and Pymble Grove Health Centre, Gordon.

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t’s thought that chaste tree acquired its common name because it was given to monks to keep them celibate, and to “check violent sexual desires”. As it was given as a food spice, it was also called “monk’s pepper”. The use of vitex dates back to ancient Greece and Rome, when it was a popular remedy to encourage celibacy. Leaves of the tree were worn by the Vestal Virgins as a symbol of chastity. Vitex has traditionally been considered a hormonal regulator, primarily for gynaecological conditions including menstrual irregularities and mastalgia (swollen breasts) and for relieving premenstrual symptoms. It has also been used after childbirth to aid in the expulsion of the placenta, facilitate lactation and promote menstruation after breast feeding. Chaste tree has also been used to promote sleep, reduce fever and headaches, and reduce acne. While chaste tree is primarily a luteal phase defect regulator (regulates the second half of the menstrual cycle), it has multiple mechanisms of action and there has been significant clinical research on the efficacy of this herb.

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FUNCTIONAL FOOD BASIL

Basil: the king of herbs A herb praised for its flavour the world over, basil can also help treat a variety of ailments from headaches to warts to neurological degeneration.

HISTORY & MYTHOLOGY Worldwide, there are many rituals and mythologies involving basil — a reflection of its importance cross-culturally. Interestingly, some of these legends are contradictory: the French call basil l’herbe royale, the herb of kings; Jewish folklore claims it aids strength when fasting; in Portugal, basil (in a pot) is presented to a sweetheart on religious holidays. Yet basil also represents hatred in ancient Greece and in some countries of Europe it’s considered the symbol of Satan. Truly a mixed bag. Holy basil (tulsi) is revered in Hindu religions where it’s believed that if given to the dying it will ensure a safe journey to

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their god, similar to the ritual for the dying (incorporating basil) found in Europe and Egypt. In Romania and Serbia, sweet basil is placed (in pots) on church altars and used to prepare holy water. In central Mexico, basil is used to draw fortune to a shop and is placed in the window where its growth reflects the prosperity of the business. African legends state that basil protects against the bite of scorpions.

ACTIVE INGREDIENTS Basil’s main therapeutic component is the essential (volatile) oil. The different flavours of basil are created by different profiles of essential oils; for example, the lemon/lime basil has a higher level of the essential oil citral, whereas sweet basil has eugenol and the perfume is more reminiscent of cloves. These essential oils have been shown to have antimicrobial, antifungal, antiviral, insect-repelling, anticonvulsant, hypnotic and antioxidant activities. The purple-leafed basils contain the highest levels of antioxidant, anthocyanins. Sweet basil also contains a variety of vitamins and minerals, including vitamin A and beta-carotene, B vitamins and trace minerals. Basil leaves (and flowers) can be eaten both fresh and cooked in soups, salads, sauces and stews, and can also be used to flavour ice-cream or chocolate. The leaf is most commonly used, but in some cuisines the seeds are also soaked until gelatinous and used in dessert dishes such as the Southeast Asian faluda and sherbets.

THERAPEUTIC ACTIVITY Sweet basil has been used traditionally for a wide variety of ailments: for the

treatment of headaches, coughs, diarrhoea, constipation, warts, worms and kidney problems. Scientific studies have shown that the active ingredients of basil are also anti-inflammatory. These components can reduce platelet aggregation and therefore thrombus (clot) formation (at least in mice). Studies on human platelets have shown similar activity. The antiinflammatory activity works through the COX-2 pathways, conferring cardiovascular protection by providing antihypertensive and antithrombotic effects. The activity of basil has also been shown to provide brain protection, particularly under conditions of reduced blood supply (ischaemia); and with its antioxidant, anti-inflammatory and anticonvulsant activities, it protects against neurological degeneration. The Indian basil, tulsi, is reputed to manage a wide variety of conditions including bronchitis, bronchial asthma, malaria, diarrhoea, dysentery, skin diseases, arthritis, painful eye diseases, chronic fever, insect bite — most conditions affecting humans. Tulsi is also said to possess antifertility, anticancer, antidiabetic, antifungal, antimicrobial, hepatoprotective, cardioprotective, antiemetic, antispasmodic, analgesic, adaptogenic and diaphoretic actions. The volatile oil eugenol is claimed to be the active ingredient responsible for these activities. Tulsi has also been shown to induce apoptosis in lung cancer cells. Both sweet basil and tulsi can function as an insecticide. It’s said that basil planted outside the kitchen door will help prevent flies and mosquitoes from entering. A study of the essential oil shows insect-repelling properties and it is particularly toxic to mosquitoes. With all these important activities attributed to the consumption of basil, it would be well worthwhile growing and regularly adding it to foods — both for its health-inducing properties and its delightful fragrance and taste. References available on request. Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney, and Pymble Grove Health Centre, Gordon

Photography Bigstock

WORDS / DR KAREN BRIDGMAN

weet basil (Ocimum basilicum) is synonymous with Mediterranean cuisine. The word comes from the Greek meaning “king” (the herb of kings) and it has a fascinating history. Basil is intimately associated with the Feast of the Cross, originating from the mother of the emperor Constantine. Nicholas Culpeper, the famous English herbalist, noted that it was “an herb of Mars and under the Scorpion, therefore called ‘basilicon’”. One of the many members of the mint family, basil is thought to be native to India as it has been grown there for at least 5000 years — certainly long enough to become acclimatised. There are over 200 species of basil: Italian basil is called sweet basil, plus there is Thai basil, lemon basil (O. citriodorum) and holy basil or tulsi (O. sanctum). Apart from tulsi, most basils are hybrids of O. basilicum. Most basil plants are annuals, but some are perennial in warm climates, including holy basil. It’s very easy to grow and will produce leaves for much longer if the flowers are picked off as they develop (and used in cooking). After flowering, the plant becomes woody and soon dies off. Basil plays a major role in many cuisines, including those of Indonesia, Thailand, Vietnam, Laos, Taiwan and Cambodia, along with Italian cuisine, and tulsi plays a major role in Indian (Ayurvedic) food and medicine.

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ROAD TEST NOURISH ME

Winter nourishment An intimate retreat in the NSW Central Coast offers benefits that endure for much longer than a weekend. WORDS / DANIELLE KIRK

t’s cold, it’s dark and I’m late; but, finally, after a harried post-work drive with a confused GPS, I arrive at Awaba Retreat, a purpose-built hilltop retreat centre near Palmdale on the NSW Central Coast. Out bustles yoga and meditation teacher Em Cruickshank to welcome me warmly to the Nourish Me weekend retreat and to usher me, bag in tow, through the wide-open door and into my twin-share room. A dozen or so other guests are gathered in the living room in front of a fire listening to wholefood chef and wellness coach Joanna Rushton. I accept a pre-dinner macadamia protein ball and listen as Jo talks about her transformation from conventional chef and personal trainer to a holistic health coach and nutrition expert via personal experience of chronic fatigue, IBS and leaky gut — plus years of study and hard work. We go around the room, each guest introducing themselves and sharing what they hope to learn from this My Life Delicious retreat, run by Em, Jo and Jo’s partner Susie Cameron. Priced from AU$1200 for a single bed in a triple-share room, it’s been billed as an exploration of “the synergistic relationship between nutrition, movement and mind”, combining twice-daily guided meditation and yoga with health workshops and lessons on how to cook healthy, delicious, affordable meals. It all sounds good but I’m particularly interested in the 10 hours of workshops with Jo. A student of US-based holistic health practitioner Paul Chek, Jo will be exploring “true nutrition” — aka nourishing the body with real, whole food — as well as how to apply fundamental principles to each day, how food affects your mood, your relationship to food and how to listen to your own body to find out what it needs. We get right into it with the first workshop, including some anatomy and physiology, the body’s energetic needs and making ethical and healthy food choices; then it’s time for dinner. The group sits around a big dining table to enjoy the first nurturing meal: slow-cooked osso buco with a kale side, finishing with Madeirapoached pears and a coconut milk sauce. It’s late but, before bedtime, Em leads us through a deeply relaxing yoga

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nidra. We roll out our mats and, an indeterminate amount of time later, roll into slumber central holding a mouna, or silence, as bidden until the next day. Dawn hasn’t yet broken when a soft tinkling bell wakes me the next morning, beckoning early risers to a 90-minute meditation and Sarah Powers-style yang yoga practice with Em. I hold out upturned hands to receive invigorating peppermint and wild orange essential oils on the palms before waking thoroughly through breath and movement. Breakfast is a creamy soaked quinoa porridge followed by sausages, kale, kimchi and a selection of sourdough and gluten-free breads. As well as an assortment of herbal teas there’s organic plunger coffee, too, for those who choose to indulge (yes, that includes me). It’s then time for another workshop with Jo, who shares key nutrition principles, from the importance of drinking highquality filtered, mineral-rich water to how to foster a balanced gut — and self — through diet and emotional management. She talks about biofeedback, too, and it’s inspiring to hear integrated knowledge shared in such a down-to-earth way. We move back to the kitchen, where Jo shows how to make mushroom soup and slow-baked citrus chicken Maryland from scratch. While I love to cook, it’s handy to get cooking tips from a chef, as well as learn how to source high-quality, organic produce when you’re on a budget. Lunch follows — and then it’s free time. Some people choose to take a gentle walk outdoors, visiting the vegie patch or the friendly Jersey cow next door, or venturing

for a short hike. Others, like me, choose to snooze or read in the sun. Later, we do some wonderfully restorative yin yoga that focuses on all the main meridian channels, learn to make raw chocolate in the kitchen and enjoy yet another tasty meal. We then have a Q&A with Jo in front of the fire — it’s toasty and warm, and the camaraderie in our group is lovely — before meditation and bed. Sunday starts with bells again and Em guides us through a meditation and yang yoga practice. It’s a predawn wakeup but I leave the shala feeling centred and relaxed, not tired at all. I’m hungry, though, and this time the brekkie bar is heaped with frittata, granola and yoghurt, enjoyed with conversation at our communal table. Here, we also have another workshop: a fascinating exploration of kinesiology and how to use it to become more attuned to the body and its needs. We then go around the table, each sharing our typical diet and lifestyle plus any areas needing help, and Jo gives practical advice on how to tweak things to better nourish ourselves and our families in the real world. After class, we head outdoors to practise a new kinesiology technique and do some tai chi, followed by more gentle yoga. Then, of course, it’s time to eat again — a wholesome, unhurried lunch — before we say our farewells over a slice of moreish, healthy chocolate cake. As I drive away, I feel as though I’ve just been enveloped in a big, warm, friendly hug — and that is truly nourishing. The writer was a guest of My Life Delicious. Visit mylifedelicious.com.au to find out about upcoming retreats.

HOLISTIC JOURNEY INGLEWOOD FARMS

Healthy, happy chooks Katrina Hobbs, co-owner of Inglewood Farms, uses quality organic grain, apple cider vinegar and garlic to ensure her chooks are happy and their immune systems stay strong.

Your family took over Inglewood Farms 18 months ago. What inspired this? Our family has been in the organic industry for a long time, operating in organic grain, cattle and stock feed. Due to the challenging organic industry and cost pressures, the Inglewood Farm business came up for sale. As we were already operating in the industry and believe in the organic sector, we could see the farm as a great business opportunity. We took over Inglewood Farms and implemented a different approach, which has seen the business grow in strength. Can you tell us about the Inglewood Farms family? Inglewood Farms is a family-owned and -operated business. My parents Andrew and Jennifer, along with my partner Adrian and me, own the farm and my brother Greg manages the sales of Inglewood Farms. While there are two generations of the family involved in the business, the third generation — our five children — are also very interested in the chicken farm and hope to one day join the business. But first they have to finish school! Has your vision for the farm and its practices changed over time? We’ve only had 18 months with the farm, but our approach has been fresh eyes and a deep understanding of the organics industry. We’ve been looking at the ways things are operating and trying to solve any problems that come up, like health issues. We’ve been researching and trialling natural alternatives to ensure the chickens are growing at the optimum level of health.

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Where is Inglewood Farm located and how many chooks do keep there? Our farm is located at Inglewood in Queensland, across 4000 acres, and we have approximately a quarter of a million chooks on the farm. How important is it to raise your chooks in an ethical manner, and how do you ensure their health and wellbeing? We are governed by the Australian Organic Standards and are proud to say our chooks are all raised certified organic and free-range. These standards state that organic farms must be sustainable and free from chemical inputs, plus the farming methods adopted must be environmentally friendly. We place a major focus on the health and wellbeing of our chickens and adhere to these standards. Why should one choose to eat certified organic chicken? Organic chickens are not fed hormones or antibiotics, or treated or fed with any

other medications. All of our Inglewood chickens eat certified organic grainbased feed and are allowed 24/7 access to free range in the paddock once they are placed in the growing sheds. When they are small chicks, we keep them in heated sheds to keep them warm and safe from predators. They are also fed natural health products such as apple cider vinegar and garlic to keep their immune systems strong. How does Inglewood Farms care for the environment and what farming practices do you have in place? Our farming practices are all based on an organic management plan, which influences everything that we do here. Free range is integral to organic farming; however, the practices in place on the farm and in the chicken sheds are also important to maintain organic status. Our chickens’ waste is not discarded as we have our own composting, which we use to improve the soils on the farm. What’s next for Inglewood Farms? Inglewood Farms has a new brand look that we are about to launch, which is very exciting. This will modernise our brand and help customers see Inglewood Farms standing out on the shelf. It never ceases to amaze us when customers wrongly perceive free-range, thinking that it means organic when it doesn’t. Our organic chickens are freerange and grown on certified organic feed without the use of chemicals, pesticides or medications.

ART FOR ART’S SAKE D’ARNE GREENWAY

WellBeing gives space to the creative souls in our community

Heart’s Garden

D’ARNE GREENWAY W: redbubble.com/people/dartisan21 E: dartisan21@gmail.com Art defies definition for me. My Bachelor of Visual Arts encouraged the development of an identifiable style, but my mind streams creative ideas in many forms. I paint, sculpt, draw and make jewellery, and I use fabric, yarn, bush wood, leadlight and computer technology to make my art. I created Heart’s Garden to illustrate a short story/parable that flowed from deep inside during a restless bout of 3am insomnia. I manipulated my previously painted acrylic and charcoal scene digitally to express the nurturing landscape of a relationship. You can read the complete story at redbubble.com/people/dartisan21, where I have started to display some of

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my creations. DArtisan21 is the label I created to unify the diverse variety of my work. My biggest struggle as an artist is giving time and energy to transform an idea into reality. Devoting these precious commodities to creating something, purely because I thought of it and believe it would be beautiful, is hard when it competes with the many demands of modern family life. Everything I create is a victory in this battle and a gift to myself. When someone else appreciates, values or buys something I created, it validates my eﬀorts and my soul sings.

Are you an amateur artist and would you like to see your art appear on this page? Email a high-resolution colour copy of an unpublished artwork to wbletters@universalmagazines.com.au or post it to WellBeing, Locked Bag 154, North Ryde, NSW 1670.

THINKERS & DOERS PAUL WEST

f you’re a fan of the TV series River Cottage Australia, you’ll know that its charismatic presenter Paul West is a practical man, one right at home in the country. So it may surprise you that the story of his relationship with food and the land is quite the poetic affair. It did start in paradise, after all — and will doubtless end there, too, if he has his way. He was 21, without a trade and three months into a mission to hitchhike around Australia; living rough in northern Tassie, sleeping in a swag, depending on the kindness of strangers. He was bemoaning not having eaten a home-cooked meal in months when someone told him about WWOOF: Willing Workers on Organic Farms, an international organisation pairing voluntary workers with organic farmers in need of a few hours’ help a day. West was won. He signed up and was placed with an old Frenchman called Gilles just outside Devonport at Upper Paradise — and the experience set his life trajectory. But that first day, not knowing what lay ahead, he arrived late. Gilles gave him a cuppa, showed him to his accommodation and, at five the next morning, came banging on the door to wake the youngster up. “He said, ‘When you come over to the house, stop and pick some fruit. I’ve got breakfast on, but we’ll juice the fruit and have that with breakfast as well,’” recalls West. Ever the storyteller, he sets the scene. “It’s autumn, it’s pre-dawn, it’s still light — and it’s Tassie, so there’s this dewy frost and mist hanging around. I go up into the pear and apple orchard, I have my jumper bunched up and I’m picking fruit ... and I stop and think, ‘I’ve never picked fruit from a tree before!’ “So I grabbed one of the apples, and it was that magical, womby, pre-dawn mist, and ... it was just the best thing I’d ever eaten. West spent a month with Gilles and ended up working all day for him

Growing the good life Chef-turned-farmer Paul West is known to many as the face of TV series River Cottage Australia, yet that’s just the latest step on his path towards creating his own patch of paradise. WORDS / DANIELLE KIRK

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THINKERS & DOERS PAUL WEST because he couldn’t get enough of it. “Every meal we had featured some ingredient from his farm. He had a little 20-acre property, a huge vegie patch, a huge orchard, chickens, ducks, goats, geese, cows ... I’d never seen a farm like that before. I thought they didn’t really exist in the real world any more, that no one had those small, diversified farms. “I thought, ‘That’s what I want. This guy’s got it nailed: he works, he’s respected in his community, he grows his own food, he takes time to eat and enjoy it. He’s 65 and I’m 21, so when I’m his age that’s what I want to be — but I’ve got none of the skills!’” Now 31, West has spent the past decade learning what he needs to know to create his own paradise. It may be on a more visible scale now that he’s the face of British chef, journalist and ethical-food campaigner Hugh FearnleyWhittingstall’s Aussie version of the hugely popular River Cottage; however, that’s just another step towards his own, very deeply held, dream.

Photography Mark Chew

GROWING UP He may not have had any farming or cooking skills at 21, but what West did have was a love of people and community. He grew up in the NSW Upper Hunter town of Murrurundi, population about 850, where his parents ran the Murrurundi Trading Post: a small business servicing farmers and professional pig shooters. His parents worked hard, six days a week — food was “a very utilitarian affair” for Paul, his younger sister and his older brother — but still found time to pitch in around town. “Mum and Dad were really heavily involved in the community. They put stuff on! Especially with our sports. Mum would get on the board and usually become president ... She just wanted all the kids to have the best. On top of running the business as well, so she was very, very, very hard-working, very community-minded. That’s really what I picked up.” West has a soft spot for his hometown, but when he finished high school he did what most local kids did and headed down the valley to Newcastle. It was a “few steps up in octane” from what he was used to. “I was this naïve, well-meaning, maybe a bit awkward kid who was nice — too nice maybe? — and a lot of people weren’t. So I guess I set out to get myself a bit of a world education.” To test his ability to survive, he decided to hitchhike around Australia.

He certainly came back wiser — and with a new-found fire in his belly.

LEARNING THE ROPES So what does a young man do when he wants to learn to grow and cook good food? West had kept WWOOFing around Australia after his stint in Upper Paradise and, once back in Newcastle, he volunteered at community gardens, completed his permaculture design certificate and “was getting a pretty good handle on gardening and growing things”. He still couldn’t cook, though, so he asked his mate, a chef, if he could put him on as an apprentice. “I immersed myself in that,” he says. “I felt like, if I’m going to do my apprenticeship, I want to do it right and I want to come out as a skilled practitioner. I don’t just want to work in a bowlo.” After chasing better and better kitchens at home, just shy of 25, West decided to try fine dining and applied

“He had a little 20-acre property, a huge vegie patch, a huge orchard, chickens, ducks, goats, geese, cows ... I’d never seen a farm like that before.” to Vue de Monde: a two-tiered French restaurant in Melbourne owned by acclaimed chef Shannon Bennett, one of Australia’s best places to dine. He got in. “What I didn’t realise was that those restaurants are always looking for fresh flesh for the fire,” he recalls wryly. “You’re doing 90-hour weeks, 16-hour days without a break, you’re in at eight, you’re out at midnight; from the second you go through the door it’s just go, flat out, adrenalin charge. There’s no floating around, tasting sauces: it’s head-down, flat-out, machine-gun cookery. Yet it gave him an excellent technical grounding. He stayed until he finished his apprenticeship, working the whole time at Bistro Vue rather than moving up to the three-hatted Vue de Monde like most apprentices. “I was offered the chance to go up ... and I was the first person to knock them back,” he says. “At the bistro, we were doing classic French cuisine, which is born of farmer’s cuisine; it’s seasonal; it’s about getting the most out of things that you grow. “And I was looking at the stuff that was coming out of that restaurant ... and it was foams and gels and soils and

all these bloody weird things ... but it didn’t taste like anything because it had been through the bloody wringer. “So, I thought, why would I want to go and work in a place where you’d figure how to turn food into something it’s not, when I’m in this other place where it’s really about focusing on the food and getting the most out of it?” At the bistro, he worked with another French mentor, Anthony, who at 28 had been cooking for half his life and was a fourth-generation chef; it was in his blood. The pair became great mates because West stuck by him and it was he who introduced West to Alicia, the manager at the onsite cafe and his future wife. When, after two years, West decided to move back up north to regain his life, Alicia came with him. They stayed for 18 months, living in a cheap beachside share house in Newcastle East, leading a “fantastic community village lifestyle”. But the dream of owning a house near the water with land to cultivate beckoned. Where could they afford to buy that they liked, that was affordable and where they had friends? Tasmania. They packed up their Hyundai Excel and down they drove. In South Arm, a beachside hamlet just out of Hobart, the couple bought a little two-bedroom house on a 500sqm bluestone-covered block. They got hospitality jobs in Hobart, working 16hour shifts and driving 40 minutes each way. For the first six months, West spent every weekend clearing gravel by hand with a shovel and a ute; he put in a 20tree orchard and a vegie patch and built a little chook run. Then River Cottage came along.

A COTTAGE CALLS At some point between Melbourne and South Arm, a mate had introduced West to River Cottage. He watched every episode filmed since 1997, when Hugh Fearnley-Whittingstall and his family moved to Dorset to create a flourishing smallholding. West had “an instant affinity” with the show that championed community, sustainability and local, seasonal produce, and followed its host as he met his neighbours, learnt how to grow food and rear animals, cooked what he produced and lived one good life. Just before Christmas 2012, Alicia’s cousin, who worked at The Age newspaper, got in touch on Facebook to say an Aussie version of River Cottage was being produced. There was a nationwide competition underway to find

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THINKERS & DOERS PAUL WEST

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Which is great, because they say you shouldn’t meet your heroes, but I have even more respect for him now.”

FOOD, COMMUNITY, SUSTAINABILITY Those qualities, that authenticity, are part of what’s kept the UK’s River Cottage fans glued to each season of its 17-year run. And those qualities are what West brings to the Aussie version. His passion for small communities and growing, cooking and championing local, seasonal food shines onscreen. With the third season of River Cottage Australia having wrapped, a fourth on the cards and a cookbook being launched earlier this year alongside onsite weekend cooking classes and dining experiences, it seems people are connecting with that passion as well as the show’s message. What are West’s own philosophies surrounding food and community? “Food is ... at the core of our happiness and our security and our communities. For me, creating it is my own form of life activism. It’s what I feel I can do to bring about positive change in the world. Because you’re nurturing life: you’re growing seeds and you’re watering them and you’re watching them grow and you’re encouraging life in the soil and that in turn nourishes you, and you share it with friends and your family, and that nourishes your community. “Ever since that experience with Gilles in northern Tassie, I realise how pivotal food is to a healthy, happy, functional life and community. So to be able to talk about it and share that with other people so they can get the benefits in their own life is just great.” The personal and professional are intimately entwined for Paul West. In two-and-a-half years, he’s had two

weeks off and even lived at the River Cottage Australia homestead that first season. Now he and Alicia — and their son, born this year — rent a 20-acre block just two minutes up the road. There are advantages to managing two farms seven days a week: “I get to feel out the mistakes on someone else’s property.” But, with multiple projects on the boil, West is flat chat. Yet the man from Murrurundi is no a stranger to hard work and Central Tilba ticks a lot of boxes. “I can see the ocean and then I can turn around 180 degrees and see a mountain that’s the beginning of a wilderness that runs for about 100km, and I can turn another 90 degrees and see a small village that I go to, and I turn another 90 degrees and see beautiful rolling farmland! So it’s got it all: I can fish, I can hunt, I can grow, it’s a small community ... I really wouldn’t want to live anywhere else.”

COMING FULL CIRCLE That said, West has big plans. He hopes River Cottage Australia expands beyond the 150km-radius area it has covered to date to explore Australia’s rich food culture. “There are so many different, unique food-producing regions; so many characters out there I’d like to be able to go out and visit and celebrate.” He also hopes, one day, to investigate the broader food system and make people aware of how food production impacts on their environments, communities and selves. On a personal front, he wants another child. He wants to keep learning and growing, and to keep being active in his community. He’d like to go back to Upper Paradise and reconnect with Gilles, “to see the wheel turn full circle”. As for Paul West, his own little patch of paradise seems searingly close.

Photography Mark Chew

a host and she suggested West apply. He agreed, but got cold feet, worried about being compared to FearnleyWhittingstall, “a titan of that field”. Then, on the day applications closed, West sat down at his computer. He filled out the questionnaire in three hours, the whole time thinking, “It’s like my whole life has led up to answering these questions. No one’s going to believe me.” The producer called the next day, asking him to film a sample segment. The chef was working three casual jobs at the time to pay off his house, so he filmed Christmas Day lunch. “That’s the only day I had off! I did a bit of the lunch, went to a mate’s farm and picked a few cherries, had a bit of a laugh and edited it together with some freeware software I downloaded that evening.” Two weeks after New Year, he flew to Sydney, did a couple of screen tests and got the job. The call came when he was in the restaurant at 5 o’clock on a Friday, right before a fully booked dinner service. His workmates, who’d been following the story, cheered. It was a life-changing moment, but West’s thoughts were elsewhere: he’d decided that “if by some miracle” he won the role he’d ask Alicia to marry him. West proposed the next morning; Alicia accepted. Three weeks later he was in Sydney, then on to Central Tilba on the NSW South Coast: the tiny town neighbouring the old dairy farm on which River Cottage Australia is set. The whirlwind ride just kept going. While the chatty chef was right at home cooking and growing things and meeting the locals, his biggest challenge that first season was learning to be a TV presenter. “It takes 3.5–4 months to film eight hours of telly ... I had no idea what I was in for. I’d never seen a TV crew before let alone stood in front of one to deliver a piece to camera!” That’s where Fearnley-Whittingstall came in. The veteran presenter flew in for that first episode and helped mentor the 28-year-old in how to speak concisely and confidently on the unscripted show. West admits he was a bit star-struck to meet his hero — a moment captured on film — but reckons what you see on TV is what you get. “Hugh’s warm, witty, incredibly articulate and knowledgeable about what he’s doing and he has got a very sharp mind for getting to the core of things. If anything, he gives so much more in real life than what you see.

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MIND STORYTELLING THERAPY

H EALI NG TALES We humans have been using storytelling to make sense of our lives since day dot. It’s only quite recently, though, that the tales we tell have been recognised as pathways to healing. WORDS / KELLY SURTEES

torytelling plays an essential role in helping you understand your life and define your personality. The power and place of storytelling in human culture is ancient and is thought to have emerged, along with language, as a way to express your skills and capabilities to others. Every day you tell stories — to yourself, in the privacy of your own mind, and to those around you, in the ways you describe both your and their actions and personality. Story is powerful and can help reinforce strengths or remind you of a weakness. Taking charge of your story, or rewriting its central themes, can help you tap into unexpressed parts of yourself, discover new strengths and start to believe in your talents. While storytelling is ancient and innate, narrative therapy is relatively recent. Narrative therapy was popularised in the 1990s by Michael White and David Epston. As described in Theory and Practice of Counselling and Psychotherapy by Gerard Corey, narrative therapy is one of a variety of postmodern approaches to counselling. It centres on a handful of key assumptions, two of which include taking “a critical stance toward taken-for-granted knowledge” and “there is not a single or ‘right’ way to live one’s life”. Drawing on these two simple points can help you unlock a world of potential. Some of what you take for granted as truth — especially about yourself and your talents — may simply be story hardened into belief and thus may not be as “true” as you have thought. Challenging yourself on these so-called truths can be liberating. You may have unconscious expectations — or limits — on how to

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live, based in part on stories you have told yourself over an extended period. But, if what you believe to be the “right” way to live was only an assumption, how might your potential expand? The focus on story in narrative therapy shows how you can draw on the healing power of storytelling in your own life. You may not be aware that the nature, theme and content of your stories influence your innermost self. By bringing awareness to the stories you tell yourself, or those you have heard others tell about you, you can change your thoughts, your story and your potential. Corey writes, “We live our lives by stories we tell about ourselves and that others tell about us. These stories actually shape reality in that they construct and constitute what we see, feel and do.” You can get to know your stories through conversation, like with a therapist or trusted friend, or through reflective writing.

STORY & STRUCTURE Story can help you organise your memories of a major event, experience or turning point into a clear record. Once you have a coherent way of describing what happened and your response to it, you can explore any feelings or memories it may trigger. You may notice that the act of organising seemingly disconnected memories into a structured story can help reduce the tendency to ruminate on the past. James Pennebaker writes in his book Opening Up: “Just as we are drawn to good stories in literature or the movies, we need to construct coherent and meaningful stories for ourselves. Good narratives or stories, then, organise seemingly infinite facets of overwhelming events. Once organised,

MIND STORYTELLING THERAPY

Photography Getty Images

By bringing awareness to the stories you tell yourself, or those you have heard others tell about you, you can change your thoughts, your story and your potential.

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MIND STORYTELLING THERAPY the events are often smaller and easier to deal with.” This may be part of the reason why, when something sad or stressful happens, you may tell the difficult story over and over to a variety of people. Each time you retell the story, you have the chance to revise and reorganise your thoughts and feelings about the experience. Pennebaker also notes an approach in therapy that argues that “the key to understanding an event is through constructing a story about it”. Stories are especially powerful in families. Think of any family “myths” you may have heard repeatedly throughout your life. What, if any, story have you been told about your birth? What, if any, story have you been told about your childhood, adolescence or the ways in which you transitioned into adulthood? What qualities do you believe about yourself as a result of these powerful family stories? If your parents said you were disorganised or lacked focus, do you then label yourself as someone who is flaky? Do you avoid roles or situations in which being flaky might be considered a weakness? Or perhaps from a young age you were described as responsible and organised. Do you then feel you have to always be this way as an adult? Can you challenge yourself to acknowledge times in your life when you have been the opposite, ie either focused or perhaps disorganised?

Corey, “Externalisation is one process for deconstructing the power of a narrative and separating the person from identifying with the problem and sometimes giving it a name.” Creating separation between self and problem gives you space to try to manage or better relate to it. Corey notes, “Separating the problem from the individual facilitates hope and enables clients to take a stand against specific story lines, such as self-blame.” Thus, the ability to externalise a problem or personify it, so the problem is the problem (and not you), can lead to hopeful feelings about managing or resolving the issue.

QUESTIONS & POSSIBILITIES After externalising the problem or concern, you can then use probing questions to better understand the influence the problem may be having on you. These questions help you learn about the origins, influence and triggers of the issue itself. The therapeutic use of such questions is another feature of narrative therapy.

SEPARATING SELF FROM THE PROBLEM

Taking charge of your story, or rewriting its central themes, can help you tap into unexpressed parts of yourself, discover new strengths and start to believe in your talents.

One important feature of narrative therapy involves a process known as externalisation. Using language, a key component of postmodern healing, you can shift the focus of the role you play in a key story. For instance, if you have a story in which you describe yourself as “being bad with money”, the totality of the words used can feel overwhelming and impossible to change. By its nature the phrase “being bad with money” is absolute and can feel defeatist. If, instead, you say you “have trouble managing money”, the implication is there’s more to you than your challenges with money, and that those challenges are somehow separate — external — from the essence or core of you. This separation, part of a technique known as “deconstruction”, will help you distance yourself from a problem or pain. This shift in language changes your thinking and creates therapeutic distance, a safe space in which healing can occur. According to

Questions may include: When did this problem first appear? Have there been times when you have managed this problem (in this instance, money) well? Is there a purpose or gain to finding it difficult to manage money? Reflective questions are ideally open-ended and help you consider new possibilities for the future. A question can be a doorway into the creation of new ideas or perspectives. Questions can help take you out of the problem, the place of being stuck, and provide clues as to alternate possibilities. For an introductory approach to using questions, you might like author Byron Katie’s Four Questions, which include: 1. Is it true? 2. Can you absolutely know it’s true? 3. How do you react — what happens? — when you believe that thought? 4. Who would you be without that particular thought?

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If you like, replace the word “thought” with “story”.

WRITING TO RIGHT LIFE In The Vein of Gold, the follow-up to her bestseller The Artist’s Way, Julia Cameron includes a detailed section on the “The Kingdom of Story”. Cameron says, “You will write your life and ‘right’ it. The power of writing a narrative of your life is to make the narrative truly your life. Writing down the facts and your reaction to them will help you begin clarifying your version of you.” If you want to explore your story on your own, through writing, prompt yourself with questions about how you feel or react in response to what has happened, rather than just focus on facts. Doing so will add depth and invite reflection, as well as provide space for perspective. As you write, your storytelling may prompt memories of other times when you felt the same way, or remind you of a different story that is an exception to what you believe based on the current story. Cameron writes, “Don’t judge what you are noting down; if a memory comes back to you, trust that memory and jot it down.” This is also why it can be useful to revisit older events. Your storytelling skills and perspective evolve as you do. In turn, the way you perceive your life and past events, and tell your story, will change as you do. Healing through storytelling lies in exploring the message in the story. Go beyond the words and notice how the story makes you feel. If a friend was telling you your story as if it were about her, how would you feel for her? Happy? Sad? Motivated? Defeated? What qualities or characteristics does it appear you have, based on the story? Do your stories truly describe who you are, or do they only capture one part of your wholeness? Often the more traumatic or problem-filled stories dominate your thinking but, by taking the time to talk or write them through, you can uncover lesser-known stories that speak to brighter memories or evoke confidence in your talent, skill and potential. A poignant moment occurred in a client session a few months ago. I was working with an older woman, the mother of one of my clients. Her story was full of sadness, loss and perceived failure. I summarised her experiences by saying, “It sounds like you have worked hard to do what you needed to do to survive. In spite of extreme

MIND STORYTELLING THERAPY

Photography Getty Images

difficulties, you raised your children and managed to hold on to your home.” She was so touched she couldn’t speak. It had never occurred to her that her story showed anything other than pain or loss. Quietly, tears formed in her eyes. The idea of her as a survivor, strong and capable in the face of difficulty, was new and touched her deeply. In this new story, she could see herself as a heroine rather than a failure.

REFLECTION As you explore your stories, you may see moments where you have overcome the issue or acted in a way that’s different from the role you normally play. Ask yourself, what helped you act differently? These breakthroughs or

exceptions to the story are known as “sparkling moments”. Exploring what circumstances supported this positive change can help trigger it again. As you start to see your ability to at least temporarily overcome a difficult story or limiting mindset, you will realise the power to make a change lies within you. Your pace of change may be slow, and you may need to remind yourself of your abilities or mini breakthroughs, but each “sparkling moment” will form the bricks with which you build a new story and a new sense of self. Exploring your story — through writing or talking — can help you know and listen to yourself. American mythologist Joseph Campbell notes in The Power of Myth, “The world is full

of people who have stopped listening to themselves or have listened only to their neighbours to learn what they ought to do, how they ought to behave and what the values are that they should be living for.” Through becoming aware of your story, and where necessary retelling or updating it, you can discover what it is you say to yourself. Bringing mindfulness to this inner conversation means that, if you don’t like the story, you can change it and, in turn, rewrite your life. Kelly Surtees is a writer, astrologer, teacher and editor who loves reading, writing and escaping into the ocean. She travels regularly between Australia and Canada. Visit kellysurtees.com or facebook.com/KellySurteesAstrology, or follow her on Twitter: @keldreamer.

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Unlock your FEMININE POWER

In a society where masculine traits such as competitiveness and strength have become so prized, it seems itâ&#x20AC;&#x2122;s time to bring the feminine into better balance. Here are 10 keys both men and women can use to unlock their feminine power. WORDS / MEGAN DALLA-CAMINA

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SPIRIT FEMININE ENERGY

Photography Getty Images

o you ever feel like you are not quite yourself? Like somewhere along the path you lost a piece of your authenticity and you just can’t seem to put your finger on what it was or where it went? You are not alone. Many people feel this way — women in particular but men, too — and a large part of that lost sense of self is, in fact, the lost art of connecting with the parts of yourself that are deeply feminine: the nurturing, empathetic, vulnerable, creative and intuitive parts. There is a rising in the world at present, the rising of feminine energy, and unfolding is a collective consciousness that this feminine energy is what the world needs to heal and transform. For so long we have been bathed only in the masculine. It’s what our organisations, power structures, success models and most of our societies are based on. And this energy, as can be evidenced in recent political, social and economic events, is not creating the world most people want to live in: one that is harmonious, fair, equitable and safe. When we think about power, it’s all too often masculine power led by drive, ambition, competitiveness, independence and power over others. You may recognise the masculine around you and, indeed, within you. Qualities like determination, aggression, decisiveness and over-confidence are all traits that research associates with the masculine. It doesn’t take much searching to see these traits everywhere, in both men and women. These aren’t bad traits; we need them and they are especially powerful when in balance with the feminine. But, far too often, we have let the masculine go into overdrive and we have let the feminine aspects of our natures wither on the vine. The rejection of the feminine and identification with the masculine is part of this path many have walked. In their bestselling book The Athena Doctrine: How Women and the Men Who Think Like Them Will Rule the Future, John Gerzema and Michael D’Antonio witnessed an emerging trend whereby people from 13 countries want to see more feminine traits in society today. In fact, people living everywhere from Japan to Korea, Germany to the United States, correlate happiness, leadership, success and morality to the prevalence of ascending feminine traits: those mentioned, like nurturing and empathy, as well as traits like collaboration, kindness, reliability and generosity.

This will be comforting news to many women who are desperately seeking ways to show up authentically for their own happiness and success. There are waves of women who are tired of living with a prevalence of unempowered feminine energy, feeling out of touch with their natural essence and overcompensating with masculine energy. Many men are also undergoing an awakening and looking to step out of societal norms and expectations and be in better balance with their feminine traits. This is no small feat in a world that tells men and boys to “man up” and which has long rejected their right to be anything other than the alpha male: dominant, in charge, strong, successful, driven, competitive, the bread winner. Is it any wonder more men aren’t taking the lead on the home front? When women own and step into the divine feminine, when the societal value of feminine traits in both women and men is raised, men are given the space and permission to find a more nurturing balance for themselves as well. So how do you — we — get there? The path is that of learning to tap into your feminine traits and enhance your feminine power. And the questions become: How do you step into that space? What does feminine power look like? How do you own that for yourself?

10 WAYS TO TAP INTO YOUR FEMININE POWER

Slow down You can’t possibly tap into the feminine when you are racing around at a million miles an hour. Time and space to just be, and to unfold into yourself, are incredibly important, even critical, for you to be able to get a sense of what your feminine power can look and feel like. Work out how and when you can create some space for yourself, remove things from your calendar, start setting boundaries and create moments of slowness and stillness, even if they are relatively small to start with.

Tune in Once you have created space to slow down and be still, it’s time to learn to tune in. For so many people, the ability to tap into their intuition is a lost art in the busy-ness of the world today. It can also be quite confronting to quiet the monkey mind and really get in touch with what your soul is telling you (perhaps scary to even think about). Intuition is considered a feminine trait that sits at the very heart of feminine

power. Meditation is the quickest path to your intuitive side. Sit quietly for up to 30 minutes a day to awaken the feminine essence of your inner knowing. Even five minutes daily to start with will make a world of difference.

Identify your power source When you consider that, regardless of gender, everyone has both masculine and feminine traits available to them, it’s interesting to ask yourself: “How am I showing up?” Often, we are working and living on autopilot and completely disengaged from where our power is coming from. Women who believe they are acting as role models in business but are being completely inauthentic to their natural feminine state; men who have been so socialised that they stamp out any aspect of their feminine essence, which they and society so desperately need to flourish and be in balance. Take a really honest look at where your power is coming from.

Choose the traits you need Now that you have a solid idea of how you are showing up, take a look at the traits you think will serve you best. Are you using your feminine traits such as vulnerability, empathy and compassion? Or are you more firmly steeped in your masculine traits of drive, authority and independence? It could be that you have lost all touch with your creative passions while you work in a corporate job that identifies more with your masculine tendencies. Or that you are so tired of being strong and independent all the time and what you really want is to show more of your vulnerability and ask for support. Look at the key traits below. See what you need more of, and which ones will help you tap into your feminine power in a new way.

KEY FEMININE & MASCULINE TRAITS TO BRING INTO BALANCE Feminine Trustworthy Kind Giving Adaptable Passionate Honest Generous Collaborative Authentic Intuitive

Masculine Dominant Aggressive Competitive Assertive Driven Direct Conﬁdent Independent Analytical Strong

Source: The Athena Doctrine

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SPIRIT FEMININE ENERGY

FEMININE POWER PRACTICES

Own all aspects of yourself Many people reject the feminine parts of themselves for fear of appearing soft, vulnerable, weak and essentially powerless. Society has long lost value for feminine traits. The feminine can be seen as weak and for a long time people who led with feminine traits were seen as passive and easily dismissed. But times are changing and it starts with you. Own all aspects of yourself — the masculine and the feminine — and claim and embody all that you are. When you deny a part of yourself, you lose your power. What do you need to reclaim to bring your feminine power back to you? Call back your power now.

Check your stories Studies show that women in particular can lack confidence, leading them to step away from their feminine power because of the limiting stories we tell ourselves. Start to catch your stories about your feminine nature. It could be “They won’t like me if I show my vulnerability” or “If I’m too nice I’ll get walked over” or even “I can’t be creative and work in a professional role at the same time”. Once you’ve caught the story, ask yourself the simple question, “Is that true?”, then start to reframe unhelpful stories that undermine your power.

Nurture yourself A simple way to honour the feminine within you is to find ways to really nurture yourself. These could include having a bubble

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crystals. Light a candle. Paint. Sing. Dance. Create. Start with whatever moves you, whatever lights even the smallest spark that will help to bring you home. Men, get more in touch with your feminine nature. Spend more time with women and male friends who use their traits of empathy, vulnerability, compassion. Challenge your perhaps natural or socialised tendency to hide your true feelings. Be more expressive and communicative. Small steps can yield powerful results. Think of one small act you can take each day that nudges you more into your feminine side and watch yourself relax, deepen further into your true balanced nature and ﬂourish.

bath, lighting a candle, burning some aromatherapy oils while you work, starting a yoga practice or even taking the type of holiday that allows you to fully recharge instead of being run ragged. Build yourself a “nurture me” list: small things that can help to restore your spirit, balance your energies and nourish the feminine within you. And yes, guys, this applies to you, too!

Speak your truth Do you find yourself biting your tongue or not telling the truth about how you feel for fear of appearing less-than? Less than smart, less than strong, less than together, less than powerful? Next time you are hesitating about speaking your truth, home in on your vulnerability and soften into using your true voice. That’s where your feminine power lies. And, while you are at it, stop saying sorry all the time. Who you are does not need any apology.

Check your relationships Take a look at your romantic relationships and see where the balance of feminine and masculine traits is lying. Is one of you so firmly grounded in masculine energy that there is no room for the feminine to bloom? Check yourself if that masculine energy is in you. For many women in relationships, they are driving so hard and controlling everything so much that there is no space for the feminine, leaving their partners feeling unempowered and compromised. And, for men in

Men, get more in touch with your feminine nature.

relationships, where is your power and what role are you showing up in?

Get creative One of the most powerful and intuitive ways to get in touch with your feminine power is through the lost art of creativity. When was the last time you created something? Made some art, your art? It could be painting, needlepoint, gardening, cooking food with love for your family, going for a walk with your camera, writing something, making iMovies, salsa dancing — whatever you need to do to tap into your creative essence that has a deep longing to be heard (whether you can hear it or not, it’s there), do it. Get creative and watch your feminine essence unfold.

AWAKEN THE FEMININE Feminine power lies within us all — whatever our gender or sexual orientation. It may have been lying dormant in you for a very long time, but there is an awakening happening in the world today and you can create your own unfolding into your feminine essence through playing with these practices, raising your awareness and permitting yourself to come home. That is where your power lies. Your true feminine power. Megan Dalla-Camina is a business, creative and leadership strategist and the author of Getting Real About Having It All (Hay House). She writes weekly at megandallacamina.com, where you can also get her free 12 Rules For Balanced Women e-book, worksheet and video. You can contact Megan via Twitter: @mdallacamina.

Photography iStock

Create a sacred women’s circle. This can be in the guise of anything from a book club to a running group, from drinks on a Wednesday night to a full moon gathering on the beach once a month. We have lost the art of gathering as women once did, to connect, to nurture each other and to actually give space, time, energy and permission for the feminine to rise within us individually and collectively. We need to honour it. We need to make it important. And we need to raise its value as high as the masculine has been raised for what seems like all of eternity. Bring in nurturing practices that honour the feminine. Create a sacred altar to the feminine. Meditate. Chant. Walk. Swim in the ocean. Cleanse your

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BEAUTY NATURAL MOISTURISERS

Photography Getty Images

NATURE’S BEAUTY

espite purporting to lift the health of your skin and give it a vibrant lustre, many commercial moisturisers and skincare products contain harmful chemicals that often negatively affect the functioning of your skin, cause it long term-harm and ultimately promote both poor skin and compromised wellbeing. Fortunately, nature has provided us with many beautiful, natural moisturisers that keep the skin soft, supple and well hydrated while also keeping it resilient and protected. Indeed, using products made from 100 per cent natural ingredients also gives you peace of mind that your overall health is not being sacrificed for only superficial or temporary ends.

If you’d like to achieve peachy-soft skin minus the health risks of some synthetic chemicals, rejoice — nature has provided for you.

HARMFUL CHEMICALS TO AVOID

WORDS / LISA GUY

Moisturisers and other skincare products commonly contain toxic chemicals and medical research shows that significant amounts of such ingredients, including carcinogenic substances, penetrate the skin and pass directly into the bloodstream. Researchers from the Herb Research Foundation in the US have found that the skin absorbs up to 60 per cent of the chemicals found in skin products. These synthetic chemicals, circulating in your blood, can cause damage to your body’s cells. This is why you must be careful what you put on your skin — it ends up in your body. What you put on your outside should be seen as just as important as what you put in your mouth, so if a product isn’t safe to eat you should think twice about putting it on your skin. In many cases, the long-term effects of many of the chemical additives in our beauty-care products are still unknown. However, some chemical additives have been found to be carcinogenic. Chemicals to watch out for include parabens (methylparaben, propylparaben), DEA (diethanolamine), sodium laureth sulfate, para-dioxane (1,4-dioxane) and polyethylene glycol (PEG). Other toxic chemicals to avoid include DMDM hydantoin and imidazolidinyl urea, methylchloroisothiazolinone and methylisothiazolinone, triclosan and triethanolamine (TEA). Be cautious of skincare products that list “fragrance” in their ingredients. The

problem with perfumes and products be fooled by labels that say “natural”, containing fragrances is they can “dermatologically tested” or “organic” contain hundreds of different chemicals, — these are not proof that the products some of which may be derived from are good for you or your skin. To be safe, petroleum or may contain neurotoxins. always choose natural moisturisers Mineral oils are petroleum-based made from 100 per cent natural, ingredients found in many moisturisers. organic ingredients. Nearly all products for dry skin contain Here are some of the best natural this cheap, manufactured oil. Mineral moisturisers you can use to nourish and oils are not recommended as they protect the health of your skin. lock in moisture by coating the skin, SHEA BUTTER inhibiting the skin’s ability to breathe Shea butter is extracted from the nut and absorb moisture or nutrients. of the African shea tree, which is also Mineral oil makes the skin think it’s known as the karate tree, meaning moisturised, which in turn slows down the “tree of life”, due to its exceptional its natural production of body oils. Once healing properties. the mineral oil has worn off, the skin Shea butter is rich and creamy and becomes dry and irritated and unable to very hydrating and soothing. It easily moisturise itself naturally, so you end up melts in the hands and becoming reliant on these quickly into products to keep your skin As a rule of thumb, penetrates the skin. Shea butter is feeling moisturised. The if you can’t spell a superb moisturiser. result of slowing down skin function in this way is or pronounce an It is beautifully rich and nourishing for reduced cell regeneration ingredient, you can the skin and is most and premature ageing. Mineral oils also have be pretty sure it commonly used in body butters and creams. It the effect of disrupting isn’t natural. is beneficial for anyone the skin’s protective with dry or inflamed skin immune barrier — conditions such as eczema, dermatitis something you don’t want, as your and psoriasis, improves cracked skin, skin plays a major role in protecting sunburn and fine lines and wrinkles, and you from germs. Mineral oils will also is recommended for pregnant women as prevent the skin from being able to it helps to prevent stretch marks. release toxins and commonly causes Shea butter contains antioxidants blocked pores and pimples. including vitamin E and A, which give As a rule of thumb, if you can’t spell shea its anti-inflammatory, skinor pronounce an ingredient, you can rejuvenating and anti-ageing properties. be pretty sure it isn’t natural. Don’t

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PRODUCTS

BEAUTY BEAU BE AUTY NATURAL MOISTURISERS NATU NA TURA RAL MOI MO OISTU URI RISE SERS ERS S

BEAUTY NATURAL MOISTURISERS Coconut oil is recommended for all skin types but is particularly nourishing for dry skin.

This highly moisturising face cream is ideal for mature and dry skin, to help reduce ﬁne lines and wrinkles and promote soft, supple skin. 2 tbsp coconut oil 2 tbsp almond oil 2 tbsp jojoba oil 2 tbsp beeswax 1 tbsp cocoa butter ½ tsp vitamin E oil 1 tsp rose hip oil 1 tsp carrot seed oil

COCOA BUTTER Cocoa is also named theobroma, which means “food of the gods”. Cocoa butter is the cream-coloured fat made from cocoa beans that has been used for centuries in Africa for its moisturising and healing properties. Cocoa butter is used in creams, cosmetics, soaps and chocolate. If it’s good enough to eat, you can feel sure it’s safe to put on your skin. Cocoa butter has a gorgeous, delicate, chocolaty scent and can be used interchangeably with shea butter in recipes. Cocoa butter is considered one of the ultimate moisturisers as it helps keep the skin super soft and supple. A highly concentrated natural fat, cocoa butter melts at body temperature and is easily absorbed. It creates a lipid barrier on the skin that helps prevent water loss and improves the skin’s ability to retain moisture. Cocoa butter is beneficial for dry, itchy and sun-damaged skin and is

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COCONUT OIL Coconut oil is a fabulous moisturiser for the face and body that’s easily absorbed into the skin. Coconut oil is recommended for all skin types but is particularly nourishing for dry skin. According to a study published in the journal Dermatitis in 2004, when coconut oil is applied topically it improves the moisture and lipid content of dry skin. Coconut oil has abundant vitamin E, which helps promote healthy skin by ensuring proper functioning of sebum glands. Cold-pressed, organic, unrefined coconut oil is the best choice.

Anti-Ageing Face Cream

Place all ingredients except vitamin E, rose hip and carrot oils into a large glass mason jar. Place jar in a pot of water so the jar sits half immersed in water. Bring to medium heat and stir continuously until all ingredients have melted and are well combined. Remove from heat and gently stir in the vitamin E and rose hip and carrot seed oils. Pour into smaller jars with lids. Apply cream to a freshly cleansed face, morning and night.

inflammation and enhancing skin regeneration and moisture content.

Cocoa butter is considered one of the ultimate moisturisers as it helps keep the skin super soft and supple. gentle enough to be used by people with eczema. It is also popular with pregnant women to help prevent stretch marks. Cocoa butter is naturally rich in the antioxidant vitamin E, which helps soothe and hydrate the skin and helps prevent wrinkles and other signs of ageing. Oleic acid is the primary mono-unsaturated fat in cocoa butter and it benefits the skin by dampening

APRICOT KERNEL OIL Apricot kernel oil is made from coldpressed dried apricot seeds. It’s very similar to almond oil as it has a light texture and a faint nutty aroma. This lovely oil is moisturising for the skin without leaving a greasy after-feel or clogging the pores. It makes an excellent carrier oil and addition to creams, lotions and face serums. Apricot kernel oil is suitable for all skin types, including sensitive skin. Because of its light texture it can be used on oily and combination skins. Apricot kernel oil is also beneficial for people with dry or inflamed skin. It contains two important skin-nourishing fatty acids: gamma linoleic acid (GLA)

Lavender & Mint Moisturising Body Melts Make these gorgeous little melts, which are solid at room temperature but, when you rub them into your skin, melt and can be easily applied, leaving you feeling beautifully moisturised and nourished. 1 cup shea butter 1 cup coconut oil 1 cup beeswax 1 tsp vitamin E oil 15 drops lavender essential oil 15 drops peppermint essential oil Place all of the ingredients except vitamin E and essential oils into a large

glass mason jar. Place the jar in a pot of water so the jar sits half immersed in water. Bring to medium heat and stir continuously until all the ingredients have melted and are well combined. Remove from heat and gently stir in the vitamin E and essential oils. Pour mixture into silicon cupcake or heart-shaped moulds. Make sure you allow melts to cool completely before removing them from the moulds. Store the melts in a container in the fridge and apply them to your skin after a shower.

Photography Getty Images

Shea works well on all skin types; however, people with oily skin who are prone to breakouts should avoid using it on their faces regularly as it could promote breakouts. Unrefined, organic shea butter is the best choice.

速

BEAUTY NATURAL MOISTURISERS

This beautiful moisturiser is highly nourishing and beneﬁcial for all skin types. 4 tbsp grapeseed oil 4 tbsp olive oil 4 tbsp apricot kernel oil 1 tbsp coconut oil 1 tbsp beeswax pastilles 1 cup rose water ½ cup aloe vera gel 1 tsp vitamin E oil 8 drops rose essential oil Place all oils and beeswax in a large jar. Place jar in a small saucepan with 2.5cm of water. Bring water to boil and then continually stir ingredients until they are all melted, combining until smooth. In a small bowl, combine the aloe and rose water with the essential oil. Remove the jar from the heat and gently stir in the aloe mixture until well combined. You will have enough to ﬁll 3–4 medium-sized jars. Apply to freshly cleansed skin, morning and night.

and oleic acid. These healthy fats help the skin maintain its moisture balance, keeping skin hydrated, soft and smooth.

GRAPESEED OIL Grapeseed oil is a light-textured oil extracted from the seeds of grapes, usually wine grapes. It has wonderful emollient properties to help soften and soothe the skin, is easily absorbed and won’t leave a greasy residue. Grapeseed oil can be used on any skin, including sensitive, oily and dry skin types. It’s non-comedogenic, so it won’t clog pores or promote breakouts. Grapeseed oil is naturally rich in antioxidants, including flavonoids, vitamins E and C and OPCs (oligomeric proanthocyanidin complexes), making it the perfect addition to your antiageing beauty regime to support collagen production and maintain healthy skin.

ROSE HIP OIL Rose hip oil, made from the fruit of the rose bush, is widely found in anti-ageing beauty products. Rose hips are a very rich source of vitamin C, important for collagen production and

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MANGO BUTTER Mango butter, which is extracted from the shelled kernels of the mango tree, is a lovely, soft butter with a delightful, sweet smell. Indigenous people of the rainforest have been using this gorgeous fruit for centuries to improve the health of their hair and skin. Mango butter has a very similar consistency to that of shea and cocoa butters and can be used interchangeably Two fatty acids, in recipes. However, it contains gamma linoleic acid higher concentrations of (GLA) and oleic acid fatty acids, which makes help the skin maintain its moisture balance, it even more moisturising. keeping skin hydrated, Mango butter has exceptional soft and smooth. emollient qualities, which helps keep the skin soft, for restoring the skin. This healing oil is smooth and hydrated. It’s ideal for dry abundant in beta-carotene, which has and mature skin and also provides relief strong antioxidant activity and is needed from eczema and psoriasis. to promote skin regeneration. Mango butter is rich in antioxidants Rose hip oil is popular in skincare and vitamins A and E, which helps products because it rehydrates protect the skin from UV radiation and and moisturises the skin. This improves the appearance of wrinkles hydrating oil is an excellent source of and other visible signs of ageing. polyunsaturated fatty acids, oleic and linoleic acid, which helps keep skin Whipped Mango & Citrus soft and supple and is important for Body Butter maintaining skin cell health. This super-light and creamy body Using rose hip oil daily will help butter is good enough to eat. Suitable replenish moisture lost from your skin for all skin types. and slow or reduce the signs of ageing. Rose hip oil is ideal for preventing ½ cup mango butter lines and wrinkles around the eyes ½ cup shea butter and makes an excellent face serum ½ cup coconut oil for mature skin. Apply a few drops ½ cup jojoba or almond oil to freshly cleansed skin for a soft, 10–20 drops orange essential oil hydrated, beautiful complexion.

SWEET ALMOND OIL Almond oil is made from dried almonds through a process called cold pressing. Sweet almond oil is easily absorbed into the skin and is highly moisturising and nourishing without leaving the skin feeling greasy. This lovely, light oil is recommended for oily and combination skin types; however, it can be used for any skin. Almond oil is rich in skin-loving nutrients, including high levels of monounsaturated oleic acid and polyunsaturated linoleic acid, which help soften and smooth the skin. Traditionally, almond oil has been used in Ayurvedic medicine to treat dry skin conditions such as eczema and psoriasis.

Place all ingredients except essential oil in a glass bowl. Place bowl in a pot of water so it sits half immersed in water. Bring to medium heat and stir continuously until all ingredients have melted and are well combined. Remove from heat and let cool slightly before placing it in the fridge for around 30 mins. Add in essential oils and, using a hand mixer, whip up the mixture for around 8–10 mins until it goes ﬂuﬀy. Place body butter in a glass jar with a lid. This mixture will last for 3–4 months. Apply to whole body after a shower.

Lisa Guy is a highly qualified naturopath, author and passionate foodie, and founder of artofhealing.com. au, based in Sydney, Australia.

Photography Getty Images & Bigstock

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a complete sun safety regime is paramount to protect your families skin from the damaging effects from the sun. we recommend regular skin checks.

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BEAUTY CELLULITE

Smoothing the

BUMPS How is cellulite really formed, why are women prone to it and what are the best natural treatments to help prevent or reduce its appearance? WORDS / LISA GUY

omen spend millions of dollars every year on an array of anti-cellulite treatments, from miracle creams and fat-busting pills to laser therapy and liposuction. Although these treatments may seem enticing, they are usually super-expensive and no real research supports their longterm effectiveness. There are many theories on the causes of cellulite and how it should be treated, but the best way to really prevent and treat cellulite is to take a natural and multi-faceted approach. You need to address all the major factors that contribute to its development, namely reducing fat deposits and boosting metabolism, supporting collagen production and skin tone, dampening inflammation, improving capillary tone and reducing oedema.

WHAT IS CELLULITE? First, to understand what cellulite is and how it’s formed, we need to look at the composition of our skin and how fat is deposited and stored beneath it. Skin is made up of three main layers: the outermost layer, called the epidermis; then the dermis, composed of collagen and elastin, which gives the skin flexibility, elasticity and resilience; then a layer of fat (or adipose tissue) called the subcutaneous layer. Of some significance to the issue of cellulite is the fact that the subcutaneous layer varies in structure between men and women. This layer of fat plays an important role in the body, providing temperature regulation, protecting your organs, bones and muscles from physical trauma and, most importantly, acting as a stored energy source for the body.

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In females, the uppermost layer of the subcutaneous tissue, the hypodermis, is made up of large upright fat cell chambers, which are separated by vertical walls of connective tissue called septas. These chambers can store an abundance of fat and are tightly packed with smaller compartments of fat cells. At the top of the chambers is a dome that protrudes into the dermis. This dome is weak and prone to damage if put under pressure, from carrying excess weight or from fluid retention, for example. This can result in fat being pushed up into the dermis, creating an uneven, bumpy, “orange peel” appearance, which we call cellulite. Cellulite occurs in 85–98 per cent of women after puberty and typically develops on the thighs, hips and buttocks. Men, however, rarely develop cellulite because they have thicker epidermis and dermis tissue layers in their thighs and buttocks. The fat in males’ subcutaneous layer is also assembled differently, in smaller fat cell chambers with crisscrossed septas. This helps prevent any “bulging”. This is why women are more prone to cellulite than men are. Women also generally have a higher percentage of body fat compared to men. How fat is stored and broken down in the body is regulated by two receptors that can be found on the surface of fat cells: alpha-adrenergic receptors, which promote fat storage, and beta-adrenergic receptors, which promote the breakdown of fat. Women tend to have more alpha-receptors than beta-receptors on their thighs and hips, which causes an increase of stored fat and an increased likelihood of developing cellulite.

BEAUTY CELLULITE Slender women can also develop cellulite, but women who are overweight with low muscle tone will have more pronounced cellulite. As we age, our skin also begins to thin, collagen production declines and we lose moisture and elasticity, which allows adipose cells to protrude into the dermis area more, accentuating the appearance of cellulite.

Cellulite occurs in 85–98 per cent of women after puberty and typically develops on the thighs, hips and buttocks.

Rest assured, cellulite is not just the result of eating poorly and leading a sedentary lifestyle. There’s a variety of different reasons why cellulite develops. The formation of cellulite is largely due to the structure of women’s fat layer in the hypodermis, usually combined with poor blood circulation and reduced lymphatic flow, increased breakdown of connective tissue, inflammation and oedema. It’s the combination of these factors that usually results in the development of cellulite. Poor circulation Healthy circulation is important because the blood carries vital nutrients and oxygen to all the cells in the body, including the skin. The lymphatic system, on the other hand, carries any toxins, excess fluid and metabolic waste away before they can cause damage to surrounding tissue. Poor circulation and reduced lymph drainage are associated with the deterioration of the skin’s dermis, which makes cellulite more prominent. Adipose tissue is quite rich in blood vessels, so when circulation slows down so, too, does cell metabolism in the dermis, which reduces collagen synthesis and inhibits the repair of damaged tissues. This results in a thinner, weaker dermal layer. Inflammation is also common at these sites and can also affect skin tone and contribute to cellulite formation. It’s also essential that good blood vessel and capillary tone are maintained throughout the skin. Any “leaking” may allow fluid to accumulate between the fat chambers (oedema). This increased pressure causes fat cells to clump together and push up through the dermis, giving the skin that characteristic dimpled appearance. This increased pressure also constricts lymphatic drainage and lessens venous return, worsening the appearance of cellulite. The retained fluid contains toxins that can damage collagen and elastin if not properly removed by the lymphatic system.

Photography Getty Images

MAIN CAUSES OF CELLULITE

WELLBEING.COM.AU | 45

BEAUTY Poor blood vessel and The best way to stop bloodcapillary tone is associated sugar levels and insulin levels with having an unhealthy from spiking is to eat low-GI, diet rich in harmful trans fibre-rich foods. Give processed fats, sugars and refined white grains the flick and carbohydrates, along with instead go for whole grains like smoking, long-term stress, brown basmati rice, whole oats being overweight or having and grainy breads. Instead of high cholesterol or diabetes. wheat flour try almond meal Other reasons for reduction or buckwheat. Quinoa makes a in circulation to areas of the nice alternative to white rice and body include lack of exercise, couscous. Eat fruit whole instead sitting for long periods of time, of drinking fruit juice. clogged arteries and nutrient Another great way to keep deficiencies. Cellulite usually blood-sugar levels balanced and appears in areas that have poor insulin levels low is to eat goodcirculation: for example, the quality protein with each meal thighs and buttocks. and with snacks. Not only will Hormonal changes this help keep you full for longer Hormonal imbalances can also after your meal so you are less play a role in the development likely to overeat, but it will also of cellulite, leading to structural help prevent sugar cravings, so a changes in connective tissue in great tip for anyone trying to lose the skin, including weakened some excess weight. collagen and elastin, which Collagen and elastin are can make the skin thinner and made up of protein, so if you are Collagen and elastin are made up of less able to mask irregularities not getting enough protein in created from fat tissue beneath protein, so if you are not getting enough your diet your skin will start to the skin. protein in your diet your skin will start thin and sag, which will increase Women with oestrogen the appearance of cellulite. Good to thin and sag, which will increase dominance (too much oestrogen) choices include oily fish, chicken, the appearance of cellulite. tend to have pear-shaped eggs, yoghurt, legumes, tempeh, bodies and increased likelihood nuts and seeds. of cellulite. Excessive oestrogen can appearance of cellulite. Women who weaken the supportive connective Exercise are insulin resistant or who eat a hightissue columns (the septas), along with Exercising regularly is a great way to glycaemic, high-carbohydrate diet are increasing fat storage, especially on help beat cellulite. When you exercise, more prone to cellulite. not only are you burning calories the hips, thigh and buttocks, and can Cortisol, one of our main stress and fat, which promotes weight loss, promote fluid retention, giving rise to hormones, can increase cellulite by but your circulation and lymph flow that characteristic bumpy appearance promoting fat deposits around the improve. Exercise also increases of cellulite. abdomen and also on the hips, thighs muscle tone, which helps to disguise Healthy thyroid function and the and buttocks. any unwanted bumps under the skin. production of thyroid hormones are NATURAL WAYS TO PREVENT Aim to do aerobic exercise (moderate vital for regulating metabolism (the rate OR TREAT CELLULITE intensity) around 3–5 times a week at which you burn fat) and can affect Healthy low-GI diet for 30–60 minutes to increase fat fat storage, so can also affect cellulite Although diet and exercise can’t change breakdown and weight loss. It’s formation. An under-functioning thyroid the structure of women’s fat layer it important to also do some resistance can lead to sluggish metabolism and can greatly assist with reducing the training to tone your muscles. The weight gain. appearance of cellulite by decreasing more muscle you have, the better your Another hormone that can affect adipose tissue and reducing the metabolism will be, which means you cellulite formation is insulin, which pressure on surrounding tissues, which will burn fat more easily. is important for keeping blood will in turn help improve circulation. glucose levels balanced. When you Eating a healthy, well-balanced diet Reduce sodium eat carbohydrate-rich foods, the body rich in fresh vegetables, fruit, raw nuts Having too much sodium in your releases insulin to help regulate blood and seeds, legumes, oily fish, organic diet will increase fluid retention and sugar levels by moving glucose into the worsen the appearance of cellulite. chicken and eggs, and yoghurt will help cells where it can be used as energy. Steer clear of processed foods rich promote a healthy weight and reduce If you eat a high-carbohydrate diet and in sodium and look for low-sodium your likelihood of developing cellulite. lead a sedentary lifestyle, the glucose products that contain less than 120mg Most of your diet should be made up of won’t be used up as energy and insulin sodium per 100g. Drinking vegie fresh, nutritious, unprocessed foods and will take it to your fat cells where it will juices with celery and parsley will help be devoid of heavily processed foods be stored as trigylcerides. This makes reduce fluid retention as they have a that are high in harmful fats, salt and fat cells larger, pushing fat further up natural diuretic effect. Dandelion leaf sugars, all of which worsen cellulite. into the dermis, which increases the

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Photography Bigstock

CELLULITE

BEAUTY CELLULITE tea is also beneficial for alleviating retained fluid. Dry brushing Dry brushing is a great way to help stimulate the lymphatic system to remove waste and toxins effectively. Dry brushing is beneficial for sloughing off dead skin cells, which helps encourage the elimination of toxins through the skin and can enhance blood circulation to the skin. Before showering each day, using a firm natural skin brush, brush your dry skin towards the heart. Making long firm sweeps, start with the feet, then the legs, arms and stomach (go clockwise). Make sure you don’t brush so hard that it irritates your skin. Finish your shower with a cold blast of water to give your circulation a further boost.

Brown seaweed such as kelp can improve skin elasticity and collagen production.

Science, participants taking 60mg/ day of gotu kola for 90 days showed a reduction in the size of cellulite fat cells in the thighs and buttocks.

ANTIOXIDANTS

Free radicals have a particular affinity for collagen and elastin fibres in the skin. These celldamaging molecules cause the skin to thin, and decrease its suppleness and elasticity as well as promote inflammation, which worsens the appearance of cellulite. Thankfully, Mother Nature has provided us with plenty of powerful antioxidants, our best defences against free radicals. Some of the superior antioxidants include vitamins A, C and E, flavonoids, beta-carotene, selenium, zinc and glutathione, found in foods such as berries Manual lymphatic drainage is acai and goji), green tea, beneﬁcial for reducing cellulite and (including Coffee scrubs carrots, turmeric, ginger, tomatoes, can decrease thigh circumference. citrus fruits, pomegranate, broccoli, Coffee scrubs are another popular natural anti-cellulite treatment. dark-green leafy vegetables and Coffee grounds help to exfoliate the can decrease thigh circumference. Brazil nuts. These foods also have antiskin, removing dead skin cells, as Participants in the study had 3–4 inflammatory actions. well as helping to promote better treatments a week, but benefits have circulation. Caffeine can also enhance been reported from just two treatments Green tea the body’s ability to break down stored a week. Drinking green tea regularly can be fat in a process called lypolysis. Coffee beneficial for improving skin health and HERBS FOR CELLULITE reducing the appearance of cellulite. scrubs are recommended twice a Lymphatic herbs taken as teas or in Green tea is rich in polyphenols, namely week. Combine one-quarter of a cup tincture form are beneficial for boosting catechins and epigallocatechin-3-gallate of ground coffee beans with three lymphatic flow and removing toxic (EGCG), which are powerful antioxidants tablespoons of brown sugar and three buildup in the body. The best lymphatic that can inhibit the breakdown of tablespoons of coconut oil, until you herbs are calendula, echinacea, collagen and elastin in the skin. Buy a have a paste. Massage some into the poke root, nettle, cleavers, blue flag, good-quality organic green tea and aim skin for 3–4 minutes on affected areas dandelion (root and leaf) and burdock. to drink around three cups daily. — buttocks, thighs and hips — then When hormonal imbalances are a rinse off under the shower. Brown seaweed contributing factor, herbs like chaste Brown seaweed such as wakame and tree (see Supplement, page 16) and Manual lymphatic drainage kelp has high concentrations of a dong quai are effective for bringing Manual lymphatic drainage, which is pigment called fucoxanthin, which has hormone levels back into balance. a light, rhythmic form of massage, helps stimulate lymphatic flow and been found to improve skin elasticity Horse chestnut is another herb often the removal of lymphatic fluids and collagen production. used to treat cellulite. Horse chestnut from affected areas. According to a Recent studies have reported that contains an active compound called study published in the Journal of the fucoxanthin has antiobesity, antioxidant aescin, which has been shown to help European Academy of Dermatology and and anti-inflammatory effects on the improve sluggish circulation, reduce Venereology, manual lymphatic drainage body, too. It has been shown to help leakage though capillaries and decrease is beneficial for reducing cellulite and decrease body fat and reduce adipose oedema and inflammation, which all tissue inflammation, which can help help in the fight against cellulite. aid cellulite reduction. Gotu kola is an Ayurvedic herb that Fucoxanthin can also help improve has been shown to help minimise insulin resistance and decrease blood the appearance of cellulite. It can glucose levels, two other important stimulate collagen production and factors in the prevention of cellulite. strengthen support tissues around References available on request. fat-storage cells; it can also reduce inflammation and improve blood vessel tone and circulation, while reducing Lisa Guy is a highly qualified naturopath, author capillary leakage. In a study published and passionate foodie, and founder of artofhealing. Dry brushing is a great way to help com.au, based in Sydney, Australia. in the International Journal of Cosmetic stimulate the lymphatic system.

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BODY VULVODYNIA

Relax in a bicarb bath for 5–10 minutes to reduce pain or sensitivity in the vulva.

SECRET WOMEN’S BUSINESS As many as one woman in six may experience chronic vulval discomfort and pain known as vulvodynia and not know how to reduce their pain. Yet there are many helpful strategies that can relieve this littlediscussed condition. WORDS / STEPHANIE OSFIELD

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BODY

“I

felt I was falling apart,” says Sarah (not her real name), a 28-year-old pre-school teacher. “For months I would wake up at about 1 or 2am with a terrible burning sensation in my vulva and once it came on it would take hours to settle down. I went to the doctor a few weeks after it started but she said she couldn’t see anything wrong and swabs did not show I had any kind of infection.” As Sarah’s vulval pain became a daily problem, it wore her down, impacting on her mood. “I would wake with this terrible stinging that nothing soothed and feel anxious and upset,” she recalls. “Sometimes it was there as a dull sensation, at other times it was intense and almost unbearable for hours or days, making it painful to sit, stand, exercise or move.” The fear of the pain also started making it harder for her to relax or fall asleep easily. “As the problem went on month after month, I became incredibly exhausted and felt teary and down.” She tried to seek relief using painkillers and applying anti-fungal cream to her vulva, but nothing seemed to soothe the intense stinging and burning. “In fact, I started to wonder if some of the creams were actually making me worse and later found out that was true,” she recalls. “In the end, what helped the most was embracing a whole lot of changes that involved everything from diet changes and avoiding baths, to meditation.”

Photography Getty Images

RECOGNISING VULVODYNIA Sarah was suffering from a littlediscussed female genital condition called vulvodynia, which has been on the increase throughout the world over the past 20 years. Harvard research suggests it may affect one in six women. The condition, which has no single obvious cause, leads to chronic irritation and tenderness of the vulva and the areas like the opening of the vagina and the surrounding skin. In some women, the pain appears at night — in others it comes at random times, both night and day, causing symptoms like burning, stinging, throbbing, rawness and itching. Vulvodynia often makes the entire vulval area so tender that women find it painful to wear jeans, trousers or even close-fitting leggings. Sitting can become particularly painful because it puts more pressure on the vulval area. The condition can also interfere with a happy sex life and reduce the ability to engage in all kinds of exercise, from swimming and jogging to yoga.

VULVODYNIA Some women delay getting treatment for vulvodynia because they fear it points to a sexually transmitted infection (STI) or cancer, but the condition is not related to either of these health issues. Doctors who don’t understand the problem may give women poor advice, saying nothing can be done to help. When seeking medical help, seeing a dermatologist or women’s health specialist is usually more beneficial for vulvodynia than seeing a GP. These practitioners usually conduct a pelvic exam and take a vaginal swab to check for bacteria or yeast infection, which should be ruled out or treated. Some health professionals imply that the problem is all in a woman’s head, but vulvodynia is a very real problem. The pain can be excruciating, even in the absence of any obvious redness to the vulva, as often inflammation is on the surface of the skin and lower down in the tissue. Some women find the discomfort so extreme that they can’t use tampons. Others sleep naked from the waist down because even pyjama pants feel too uncomfortable. Like any health condition, the fallout goes well beyond pain and irritation and can affect a woman’s relationships, body image, sleep patterns and mood. A study at the National Institutes of Health in America showed that most women with vulvodynia feel unable to fully enjoy life and feel they are powerless and have little control. Over time, this can lead to feelings of anxiety and depression.

WHAT CAUSES THE CONDITION? Women experiencing conditions like eczema, asthma or irritable bowel may be more susceptible to developing discomfort in the vulva, because their bodies are more vulnerable to inflammation and their skin is more prone to sensitivity. Some studies suggest the condition may also occur in women who have more nerve endings in the area around and between their urethra and vagina (called the vestibule). Hypersensitivity may then be heightened or increased if those nerves become damaged, which can happen as a result of chronic thrush, childbirth and sexual trauma (such as rough sexual activity, particularly if there is insufficient lubrication). A similar kind of nerve pain occurs in cases of shingles where, even after the rash has cleared, the skin can remain sore and sensitive. This condition is called post-herpetic neuralgia.

Hormone changes or periods of stress may also kick-start chronic inflammation of the vulva. Other factors that may contribute to development of the condition include irritation of the nerves surrounding the vulva region due to use of too much soap or strong creams in the area.

LIFESTYLE TRIGGERS There are also many aspects of modern living that can predispose some women to vulvodynia. So, if you have a tendency to develop issues like thrush or irritation in your genital area, avoid the following potential vulvodynia triggers. Creams with preservatives From body lotions through to specific anti-thrush remedies, most over-thecounter creams contain preservatives, which in some cases can trigger or worsen vulval irritation, even though they may be applied to help issues like thrush or general discomfort. In some women, a short course of strong steroid cream may be helpful for a few months to help settle vulvodynia, but this should not be an ongoing daily remedy as it can thin the skin if used for prolonged periods. Herbal or natural creams based on ingredients such as chickweed, paw paw, hypericum, calendula and chamomile can be very soothing for some women and also create a protective barrier to reduce or help prevent irritation. However, some women with vulvodynia report that these creams make the pain far worse, so they should be patchtested on a small area first for several days before using regularly or sparingly. Pantyliner pads If you use panty liners in your underwear daily, this can prevent your vulval skin from breathing and also expose the area to chemicals used to soak up moisture. Instead, wear cotton underpants to reduce perspiration. When menstruating, use low-chemical or hypoallergenic sanitary pads or tampons available from your local healthfood store. At night, whenever possible, go free of underwear. Swimming pools, spas & baths Regular swimming in chlorinated water can cause the genital area to become more sensitive and this problem can be worsened if you stay in a wet swimsuit while you travel home or back to work. Activities that create vulval pressure If you are sensitive in the genital region, too much cycling or horse riding could cause problems. If you can’t bear to give up those activities, make sure you have a very cushioned and comfortable saddle or bike seat.

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BODY VULVODYNIA Super-hot baths Soaking too long in a very hot tub may exacerbate the inflammation in the vulva. Hair products Runoff from shampoos, conditioners, hair treatments and colours can easily occur in the shower. This can expose your genitals to chemicals that have been designed to go only on your scalp. Try to lean your head under the water stream in the shower to minimise these chemicals trickling down to your vulval area. If you are prone to sensitivity, choose fragrance-free products with more natural ingredients. Also avoid personal-care products that have high levels of chemicals and ingredients such as parabens, which are thought to contribute to skin sensitivity as well as cause hormonal disruptions.

GETTING THE RIGHT TREATMENT Some experts believe that, if left untreated, the chronic inflammation

DESENSITISING STRATEGIES Keeping your vulva and vagina in good health will greatly help to reduce the risk of developing the inflammation that can lead to chronic vulvodynia pain and help to reduce your risk of developing other common problems, like thrush. Here’s what you can do: 1. Avoid using soaps, bubble baths and perfumed oils in the bath or shower and instead use a wash for sensitive skin or simply use water to gently wash your vulval area. Soap can interfere with the natural pH balance of the vagina, increasing the tendency to inflammation, redness and sensitivity. Once you are dry, also avoid using perfumed talcum powder or sprays in the vulval area as this, too, can cause sensitivity and irritation. 2. Wear cotton or silk underwear rather than underwear containing synthetic fibres like nylon. Natural fibres allow

Calming techniques such as yoga, progressive relaxation (where you tense and relax your body from top to toe), meditation and slow breathing can all reduce your stress levels, which in turn can help to make overreactive nerve endings in the vulva less excitable. of the vulval skin can result in an overgrowth of the small blood vessels in the underlying connective tissues. This can then make the whole area constantly red and more prone to sensitivities. This means vulvodynia should be treated swiftly and effectively. Options include the following. Medication Antihistamines can help reduce itching while antidepressant or anticonvulsant medication can help reduce chronic pain caused by oversensitive nerve endings in the vulva, which fire repeatedly, worsening vulvodynia symptoms. Obviously in the long term, though, these options may be problematic and cause impacts on liver function or other sideeffects — for example, weight gain or exhaustion from antidepressants. Local anaesthetics These include ointments that numb the skin, helping to give some temporary respite from the pain. One particular cream, which contains a kind of anaesthetic called lignocaine, can also be used half an hour before sexual intercourse to reduce discomfort. Pelvic floor exercises Strengthening the pelvic floor muscles,

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which form a sling under the bladder, uterus and bowel, can help relieve symptoms of vulvodynia in some women. These daily exercises may help boost the flow of blood to the genitals, which can encourage healthier tissue in the area and can help reduce issues like inflammation. Gentle massage to the vulva may have a similar effect — just be sure to avoid strong massage creams or oils, which may only increase sensitivity to the skin. For some women, however, this is not an option as the area is simply too painful to touch. Acupuncture This is thought to help reduce the cycle of pain by clearing energy pathways and also releasing nerves. Food regimes Trialling diets that are gluten and dairy free, combat growth of candida, or are low in natural chemicals like amines and salicylates can be very helpful. Some people also find that diets promoting a more alkaline balance in the body are helpful. Biofeedback The aim of this is to help you relax your pelvic muscles when you feel pain so you lessen the sensation.

your skin to breathe better, reducing irritation and perspiration as well as related issues, such as thrush. 3. Minimise tight-ﬁtting clothes, such as snug jeans or tight leggings that hug your crotch, causing pressure. If you must wear these kinds of jeans, make sure you alternate them with looser leggings, cargo pants, capri pants, culottes and slimline trousers that don’t cut you up the crotch. 4. Where possible, wash your cotton underwear in hot water (this may mean hand washing). Alternatively, throw your underwear in with your sheets and towels on the hot cycle in your washing machine; this may help combat thrush. 5. Minimise physical activities that put pressure on the vulval area, such as cycling and horse riding or Pilates/yoga postures that cause vulval discomfort from stretching your legs wide apart.

Cold compresses These may temporarily relieve the discomfort so it settles for an hour or two. Sitz baths Some women may experience vulvodynia due to an imbalance between their acid/alkaline state, which is thought to trigger the pain or create conditions that exacerbate sensitivity in the vulva. To remedy this imbalance, try a bicarb bath. Fill a big basin or bath to a low level with lukewarm water and dissolve half to one cup of bicarbonate of soda powder. Relax in the water for 5–10 minutes. Relaxation therapies Calming techniques such as yoga, progressive relaxation (where you tense and relax your body from top to toe), meditation and slow breathing can all reduce your stress levels, which in turn can help to make overreactive nerve endings in the vulva less excitable. Given that the skin is the body’s largest organ, reduced stress also has a huge effect on the overall health of the skin, particularly in areas like the vulva, which is prone to more sensitivity. That’s good reason to take time out of your day to unwind, clear your head and be still: a practice that will have a beneficial domino effect on your entire wellbeing. Stephanie Osfield is an award-winning freelance health journalist, published in Australia and overseas. She is an advocate of nutritional medicine and specialises in all aspects of health from exercise and disease prevention to stress, depression and women’s health issues.

For the

of your life...

Yoga for your dosha Does your yoga style work for you? Look to its sister science, Ayurveda, to help you recognise your tendencies and habits and tailor your yoga practice to your type. WORDS / KYLIE TERRALUNA

“Yoga and Ayurveda belong to each other ... like a plant in its soil ... When removed from each other they can exist for a while but will lack the feeling of wholeness and continuity and will ultimately perish.” ~ Mukunda Stiles

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oes your style of yoga always leave you feeling light, flexible, clear and calm? If not, it could be aggravating your body type. Ayurveda is the science of self-healing and yoga the science of self-realisation. Practised together, the two inform each other and evolve your health for peace, pure energy and love.

THE THREE DOSHAS Your Ayurvedic constitution is determined at birth, influenced by the constitutions of both parents and your mother’s prenatal diet. Your constitution is made up of one dosha (bodily humor), or a combination, usually with one predominating. Doshas are: Vata: air/ether, is cold, dry, irregular Pitta: fire/water, is hot, oily, irritable Kapha: earth/water, is cold, wet, stable Through pulse and tongue analysis and other observations, an Ayurvedic doctor diagnoses and prescribes herbs, treatments and diet and lifestyle changes according to your unique, individual situation.

BODY AYURVEDIC YOGA With some basic Ayurvedic understanding, you can recognise your tendencies and habits and reduce imbalance through yoga. The aim of combining yoga with Ayurveda is to minimise the “decaying” qualities of the doshas and elevate their subtle aspects for a higher purpose on the path of sattvic (pure) living.

VATA Vata people are unusually tall or short with thin frames and narrow shoulders and/or hips. They often have wiry hair, receding gums, poor circulation and joints that crack. Their dry skin can be susceptible to dry eczema. They love the summer heat and tan easily. When imbalanced, they “space out”, are inconsistent and highly strung, and fatigue quickly. Vata reacts to stress with fear or anxiety, choosing “flight” over “fight”. They are highly changeable and sensitive. When balanced, vata is intuitive, creative and peaceful. Ground vata with gentle yoga Ayurveda advises to “treat vata like a flower that easily wilts”. The vata personality needs to feel safe, with a calming, grounding, stabilising practice. As vata is the principle of movement in the body, all well-rounded yoga practices begin and conclude with slow, vata-balancing movements. Holistic doctor and Ayurveda and yoga therapist Dr Shaun Matthews (ayurvedichealing.com.au) says there are common things people do in yoga that don’t serve them. Vata types tend toward a strong practice that leaves them depleted, he says. “They can overtax their kidneys and weaken their adrenals ... they need to find a practice with a meditative focus and slow movements” such as a gentle Hatha class, or styles like Sivananda or Integral Yoga. Vata needs to release nervous tension through asanas (yoga postures) and release stiffness from the joints. Joint rotations, gentle holding poses and slow, controlled movements with conscious breathing are ideal. Vata should focus on core stability, the pelvic region and colon, and joints of the lower body. David Frawley in Yoga for Your Type says, overall, standing poses and forward bends relieve vata, while backbends increase it if done excessively or unconsciously, so be gentle. A long savasana (lying-down relaxation) is highly recommended. Vata rules old age, so most older yogis will benefit from gentle, vata grounding styles.

The vata personality needs to feel safe, with a calming, grounding, stabilising practice.

that calm and centre, and a savasana that is long enough to benefit without irritating the pitta personality, will help. Pitta rules midlife, a time of building career and family. Pitta-pacifying yoga can be considered when overactivity or intensity needs addressing, no matter your constitution.

PITTA Pitta people are often medium build, with strong appetites and oily skin. They burn easily, suffer rashes and skin inflammations and are warm to touch. Pittas are strong-willed, intelligent, ambitious and focused. With imbalance, they criticise others and under stress they anger, choosing “fight” over “flight”. Balanced pitta is energetic, enthusiastic and discerning, with transformative abilities. Pacify pitta with cooling practices Pitta governs digestion, assimilation and nutrition. Mukunda Stiles in Ayurvedic Yoga Therapy says selfdiscipline and purification evolve pitta, giving “the mind strength and the capacity for directing willpower into radiant discrimination”. Ayurveda advises to “treat pitta like a friend” and Partner Yoga is a good practice for pittas. Matthews says, “Pitta students tend to be intense and perfectionist, which can lead to injury because pittas often have a ‘no pain, no gain’ attitude.” He advises that pittas need to “find relaxation within the practice [through a] lighter style [of yoga] that frees their minds”. Pitta yogis ideally need a cooling and calming style of yoga that reduces inflammation and acidity within the body. According to Frawley, Pittas need to “remain soft and flexible throughout their lives, to prevent them becoming hot, stiff and too tight”. He says their greatest challenge and reward are to “maintain a soft and gentle approach”. Easy closing postures, gentle backbends with breath awareness, twists and all forward bends are most effective for reducing excess pitta, guides Frawley. Asanas aimed at reducing pitta “release heat and stress from the small intestine and central abdomen, cooling the blood and liver”, he explains. Stiles recommends poses that apply pressure to the navel region and the solar plexus, massaging the liver and spleen. Inverted (upside-down) poses are heating, so pittas should limit time in headstands and armstands. Shoulderstand is cooling, however, and recommended. Relaxing floor postures

KAPHA Kapha people are usually heavier-set or stocky, earthy types who have large eyes and damp/cool skin with good circulation. They gain weight easily and have difficulty losing it. Under stress they become complacent, or “freeze”. With imbalance, they become over-attached, possessive and greedy. Balanced kapha is nurturing, patient, humble, compassionate and open-hearted. Reduce kapha with vigour & devotion Kapha means “that which holds together”. It lubricates joints, heals wounds and promotes growth. To reduce kapha excess through yoga, Ayurveda recommends focusing on strength, stamina and cleansing practices. For kaphas, yoga needs to be active, sweaty, regular, vigorous and beneficial for the heart and lungs. Practices that build stamina and include heat-producing poses, inversions and backbends are good for kapha. “Both flexing and strengthening will lighten and refresh the kapha experience of life,” Frawley says. Matthews recommends styles like Ashtanga and Power Yoga for kaphas. He says kaphas need the most guidance from a yoga teacher, otherwise they won’t push themselves at all. A kapha-reducing yoga practice aims to normalise weight, reduce congestion and give a sense of detachment. Stiles suggests extended exhalation with an audible sigh, which “helps to open hidden, repressed emotions and to release sadness, lethargy and attachments to unfulfilled desires, while promoting courage, hopefulness, faithfulness and humility”. As kapha is the age of childhood, yoga programs that get the child moving and clear the congestion assist in minimising common childhood colds and flus.

PROGRAMS & ADAPTATION In his book Yoga for Your Type, David Frawley has designed both instant and week-by-week, long-term, multilevel programs for each dosha type. Each program is designed to reduce the buildup of doshic excess at their

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BODY AYURVEDIC YOGA

Eagle pose

primary sites of accumulation (stomach for kapha, small intestine for pitta, large intestine for vata). You can adapt your approach to your chosen style of yoga to balance your Ayurvedic needs. If vata predominates, slow down, practise regularly and allow for gentle holds with concentration and breath control. Check in throughout your practice and adapt it if you start spacing out. Pittas can feel stimulated but could “take it easy”, reducing time in holding postures, relaxing effort and cooling off. Here, the check-in involves observing your level of intensity and the need to pull back. Kaphas need a more vigorous approach with stamina, movement and strength while cultivating an attitude of devotion. If, during your check-in, you honestly observe that you’re taking shortcuts, ramp up your efforts with kapha guidelines and seek guidance from your yoga teacher. May your health be “established in the self” (svastha), may yoga help balance your doshas and awaken you to peace (as prana), light (as tejas) and love (as ojas). Om shanti and namaste.

AN AYURVEDIC YOGA SEQUENCE A well-balanced asana practice harnesses four sequential components:

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1. Balancing vata with gentle movement and harmonious breathing 2. Stimulating (without aggravating) pitta, stretching muscle tissues 3. Balancing kapha, with vigorous asana, stronger holding poses and devotion 4. Winding down with grounding, gentle vata poses and meditation For the yoga sequence that follows, you will need two folded blankets, three eye pillows if you have them and a bolster. Seated, centre your breath. Apply sattvic intentions for peace, clarity, enjoyment, vitality and balance. Link your breath to your movement through joint rotations and circling ankles, then knees, hips, wrists, elbows and shoulders, then perform slow neck rolls. Perform rounds of surya namaskar, or sun salutations, if you are familiar with them. Kaphas can extend holding downward-facing and upward-facing dog and plank pose, and practise jumping in the series, while vata should step instead. Eagle pose (garudasana) Standing, inhale and bring arms out to the sides. Exhale, bend knees, bring elbows to cross, right on top of left. Bend elbows, raising the arms and bring hands together or hold what you can. Draw shoulders down, bring elbows to shoulder height. Lift left leg and hook top of left foot behind right calf. Breathe. Repeat on other side. Kapha types can work deeply, bending further, extend the timing and build their stamina.

Crocodile pose

Warrior I

Warrior I (virabhadrasana I) Standing feet together, hands in prayer. Exhale, step right foot one leg length behind you as you raise arms up. Square hips. Move abdomen towards spine, lift ribs away from hips, bend left leg so knee is in line with ankle joint. Bring hands together, if comfortable, look up toward thumbs. Draw shoulders down. Breathe. Vatas to be gentle, concentrate and extend the joints. Crocodile pose (makarasana) Lie face down on mat. Clasp hands together behind head, holding head. Pull abdomen toward spine, lift head off floor. Remain looking down at mat as you bring elbows out to sides, lifting torso further off floor. Breathe. Release, rest head on hands on mat. Pittas can feel the challenge of the backbend while easing off the intensity. Kaphas need to reduce rest time at the release.

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BODY AYURVEDIC YOGA Three-limbed facing intense stretch to the west

Half lord of the fishes Corpse pose

Half lord of the fishes (ardha matsyendrasana) Seated on a three-fold blanket, bend knees, place left foot under right leg outside of right hip. Step right foot over left leg, standing foot on outside of left hip. Press right hand into floor by right side as you lift spine on inhalation. Lift left arm up. Exhale, twist toward right, placing outside of left elbow against outside of right knee. Inhale, lift spine, Shoulderstand

exhale, then twist with every breath. Repeat on other side. Three-limbed facing intense stretch to the west (triang mukhaikapada paschimottanasana) Seated, legs straight in front, place one or two three-fold blanket underneath left buttock. Bring right foot behind, alongside right buttock. Using fingers, turn right calf out from under thigh. Inhale arms overhead, exhale with a straight spine, pivot forward from hips, placing hand on right foot or leg. Kaphas to work to safety, challenging themselves in the pose while reducing the hold of the forward bend. Shoulderstand (sarvangasana) Carefully stack two half-fold blankets on floor. Lie down with shoulders on blankets, head and neck on floor. Bend knees, curl pelvis then back torso away from floor. Raise pelvis over shoulders so torso is perpendicular to the floor as you bring hands up your back for support, elbows in line with shoulders. Straighten legs, soften gaze. Remain in pose for a few minutes. Vata can keep feet resting on a wall, knees bent in a half position if they choose. Note: Do not perform this pose if you are pregnant, menstruating or have high blood pressure.

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Corpse pose (savasana) Lie down on mat, slightly tuck chin to chest, externally rotate shoulders. Place arms along sides of body, legs slightly falling out to sides. Soften, release, relax and let go. Vata and pitta can practise with a bolster under knees, hands resting on top of eye pillows and an eye pillow covering eyes, remaining in pose for 20 minutes. Kaphas don’t require a long relaxation, so they can simply lie flat for a few moments before meditating. So ham meditation So ham translates as “I am that”: the entire universe, the ultimate reality. To start this meditation, sit comfortably. Bring your attention to base of spine, internally breathe the word “so” up spine. When the exhalation is ready, breathe out the word “ham” (pronounced “hum”) down the spine. Breathe in “so” up the spine, breathe out “ham” down the spine with each slow, steady breath. Continue for five minutes or more. To finish, place hands in prayer, honour the practice of yoga and the opportunity for nurturance, increased health, vitality and inner peace. Kylie Terraluna is a writer and yoga teacher on the Vedic path of wisdom. She travels Australia, teaching WellBeing’s Yoga Immersion Weekends for Love and Happiness. Join her for a beautiful weekend of transformation. W: kylieterraluna.com.au

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MIND MONEY & SELF-WORTH

LOV E YOURSELF OUT OF DEBT Money is more than just dollars and cents: it’s an energy exchange that can do good in the world. If the mere thought of your finances makes you cringe, it’s time to examine how you relate to money — and yourself. WORDS / AMY TAYLOR-KABBAZ

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MIND MONEY & SELF-WORTH

e live in a time of consumerism and debt. We’re seduced into thinking we need material possessions to be successful — a house, a car, a healthy bank balance — but then told the debts we incur to buy these things are bad. So, at the very core, most of us have unhealthy relationships with money. If you’re struggling with money and feel like you never have enough no matter how much income you bring in, it’s time to go beyond the numbers and take a look at your relationship with money. Just like everything else in our lives, money is an energy exchange and, when you start looking at your thoughts, feelings and patterns around money, you soon come to realise that to love your bank balance is all about loving yourself.

Photography Getty Images

IT’S ABOUT MONEY & IT’S NEVER ABOUT MONEY The first thing to realise when you are struggling with debt, lack and money worries is that, while it may feel like a money-based problem, it’s most likely not. “Our money story is rarely about money!” says Bari Tessler, financial therapist and creator of year-long money school The Art of Money. “It is usually about all of the deeper issues we are working with and have projected onto money. It’s often around feelings of enoughness and safety, power, responsibility and value. So we ask ourselves questions like ‘What do I need to feel enough?’ or ‘When my numbers get too low in my bank account, do I feel safe?’” Money becomes part of our story and we attach our value, security and power to how much (or how little) we have. But, while we can tinker with the numbers every day, unless we look at how these numbers make us feel and what we are letting them say about us, we will never truly clear ourselves from the attachment to our bank balance and live an abundant life. “A lot of us equate the number we have in our bank account with our true value, but our true innate value has nothing to do with our bank balance,” says Tessler. “While we need to make money to create a nice livelihood

and pay our bills, our value is a very different thing. And it is that value — our true value — that we need to get in touch with.”

TUNE IN TO YOUR MONEY STORY Kate Northrup, author of Money: A Love Story, a bestselling book on understanding our relationship with finances, takes us step by step through the values and “story” we’ve attached to money, abundance and wealth and helps readers reset a healthy money story. “Many of us grew up with a poverty mindset,” explains Northrup. “The way our parents thought about money, how hard they believed they had to work for it and how difficult it was to make it last has seeped into our daily relationship with money as adults. Whether conscious or unconscious, we are carrying around major blocks to real financial success. Even if we’re doing the budgeting and the affirmations, we need to go deeper.”

Money is an energy exchange and, when you start looking at your thoughts, feelings and patterns around money, you soon come to realise that to love your bank balance is all about loving yourself. The education you received about money is also a contributor to how you view it. Most of us learn what we know through trial and error and, if we’re ever taught budgeting or money management skills, it’s a very masculine approach. “It’s all about spreadsheets and accounts, saving everything we can and working harder and harder so we can get better and better pay rises. Nobody teaches us the emotional aspects,” says Northrup. “My whole philosophy is that, if you don’t handle the emotional piece of it, none of the dollars and cents part of it — the adding and subtracting and what’s actually in your account or what you’re actually spending — really matters.”

HOW MUCH DO YOU VALUE YOURSELF? To change your abundance story, you need to start to value yourself and view money as an act of self-love. It may sound a little New Age but, when you accept that money reflects how you value what you do and how you feel about your place in the world, you start to realise that money is all about self-worth. You simply can’t attract money if you don’t inherently believe you deserve to have it and can use it wisely. “If we value our uniqueness, what we do for our family and what we do in the world, then our relationship with money changes as well,” Northrup explains. “Money is an energy exchange. I’d hesitate to say it in certain communities because people write me off as a complete woo-woo! But it is an energy exchange to the degree that what we value has energy and meaning to us. It has a gravitas or an importance. And if you think about it like that, that’s a higher-energy thing than something we don’t care about. “For example, let’s say I really need a new car and I value that in my life right now. I go over to the dealership and they have the car I want. I’m willing to part with a certain amount of money because I value the thing I’m going to receive. So I am receiving something that is energetically important to me — the car — in exchange for giving away this value that I have accumulated.”

GETTING INTIMATE WITH MONEY So how do you start to reset your values around money and self-worth? By asking the tough questions and getting really intimate with your money story. “Our unconscious beliefs, usually from childhood from our cultural programming, are what are running our financial decisions today,” Northrup says. “So, even though we think we might be making a decision as a 35-year-old woman, we may actually be making a decision as a five-yearold hurt little girl. And so some of the questions I recommend delving into are a way to uncover some of those things so we can get in the driver’s seat of our financial lives as a grownup with all our wits about us.”

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MIND MONEY & SELF-WORTH Don’t be surprised if resistance comes up, though. When you start to really look at your values around money, it can feel really overwhelming. Some of the forms resistance might come in are overwhelm, boredom, spacing out, getting confused, getting tired, feeling irritated or suddenly needing to organise your sock drawer. If one of these symptoms shows up, congratulate yourself! According to Barbara Stanny, author of Overcoming Underearning and a women’s financial empowerment teacher, if resistance is showing up, you know you’re on the right track. Journalling, meditating and asking yourself some tough questions about what you really believe about money and abundance will help uncover the real underlying issue that may be ensuring that even when money comes into your world, it doesn’t stick around for long.

RETHINK DEBT

Photography Getty Images

Debt can be a crippling hurdle for many people when it comes to changing their money story. The guilt or shame we attach to it keeps us stuck and blocks the flow of energy. To really clear that, you need to change the way you view debt. “I believe there can be both healthy and unhealthy debt,” says Tessler. “And, if we can change that belief, we naturally start to clear it faster and bring in more wealth. “One of my favourite stories of this comes from an old student of mine who had a debt, did not want to pay it back and felt completely trapped by it. When we sat down to have a look at it with fresh eyes, to reflect on its origin and articulate what it had allowed her to experience, her whole perspective on it shifted rather quickly. “It turns out that this debt was created by a big trip to Italy she’d taken years before. This trip was a very important turning point in her life and she still carried enormous gratitude for it,” she continues. “With this new clarity, she decided to rename her debt-liability ‘My Italian Experience’. This simple act of renaming connected her with the desire and commitment to begin paying it off with enthusiasm and appreciation.”

CHANGE YOUR MONEY MINDSET So what happens when you are ready to change your money story, you dig deep and reflect on your values and you realise there’s a very strong belief that says, “I never have enough money. I’ll never have enough money.”

“Sometimes just identifying it actually changes it,” advises Northrup. “I’ve noticed that, in my own life, when I become aware of a bad habit of thinking, often times it will simply disintegrate. “But, if it doesn’t disintegrate, I recommend having an automatic money mantra you can switch to instead. You don’t have to make it a mega stretch, like ‘I am a multi-millionaire’, because your mind will think, ‘Yeah, right!’ But in a moment when you feel like you’ll never have enough, you could try moving into appreciating what’s already working. “So, OK, maybe you don’t have as much money in your bank account as you want, but what is working? The faster you can put your attention on what is working, as opposed to what isn’t, the faster your emotional landscape changes and then the more welcome positive thinking is. And then, of course, the better we are thinking, the better we feel, and the more positive actions we take, which is where money comes from: taking positive actions.” Millionaire businesswoman, author and business coach Marie Forleo calls it an “Automatic Transformative Mantra”, “a simple phrase you put on automatic

“One of the most important reasons to create abundance is so we can spread it around. It’s our ability to do good things in the world.” repeat that transforms your money mindset”. The example she uses, even in her own life, is: “There’s always more where that came from.”

DOING GOOD IN THE WORLD CAN MAKE YOU RICH Finally, for many spiritually minded and giving people, there’s an underlying belief that you can’t make money from doing good — a thought pattern that has to be acknowledged and changed if you are ever going to truly value your worth and move into abundance. “This idea that it’s not spiritual to be rich is one of the most insidious beliefs out there, especially in the helping professions and in the spiritual communities,” says Northrup. “It keeps us playing small. If we think about it logically, it makes no sense. Why should we not get paid to help people? Why should we suffer so others can thrive?

That’s a zero-sum model and is such a lack way of thinking.” Instead, switch to knowing that, when you add more value to the world and when you help more people, more money comes into your life. Think of it like an upward spiral: the more value you give, the more you receive, and the more you can give ... “Think of somebody like Oprah Winfrey or Tony Robbins, some of the great leaders of our time: they have added tremendous value to people’s lives and many of them are living very well with tremendous abundance. In fact, one of the most important reasons to create abundance is so we can spread it around to things we believe in, because money is power. It’s our ability to do good things in the world.” To make the sort of change we want to see in the world, we need to have financial resources. As Mother Teresa said, “In order to change the world, you have to have a cheque book.”

ACCEPTANCE = ABUNDANCE Remember, just like your life cycles, your money story has many cycles, too. Your money has an energy and, to create more flow and abundance, you need to bring more positive, high-value energy into your life and release the attachment to the down times. “Just as we all go through changing life cycles, so too do we go through money cycles,” Tessler says. “Most of us experience peaks and valleys to our creativity, productivity, success and income. Our yearly finances are the same — in one year we may earn more, in others we may save more, give more or invest more. Some years we may scramble to live within our means. And, yes, some years we take on some debt.” Become more accepting of the flow of money in and out of your life and begin to view it as an integral part of your self-worth. “Money is a stand-in for what we value,” Northrup says. “The more we value ourselves, the more we naturally radiate goodness, the more we naturally increase the value we put out in the world. We’re more present. We’re more creative. And we have better ideas. So, when we value ourselves more, we attract more value. It’s as simple as that.” Amy Taylor-Kabbaz is a writer, speaker and creator of happymama.com.au. She is the author of Happy Mama: A Spiritual Survival Guide and commentator on parenting and wellbeing. You can follow her on Twitter: @amytaylorkabbaz

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HOME DESIGNING ABUNDANCE

VASTU FOR PRO$PERITY If you feel like money is trickling through your fingers and out your front door, the ancient directional science of vastu shastra offers ways to redesign your interiors to turn your luck around. WORDS / KYLIE TERRALUNA

Photography Getty Images

ould your prosperity do with a boost? Does it feel as though money is slipping out through that crack in your front door, blowing away like the breeze in the southwest or covering too much ground like the climbing reeds in your garden? If so, vastu shastra, the ancient Indian architectural science of directions, can provide remedies to help bring financial abundance into your home as well as your life. Considered the grandfather of feng shui, this Vedic spiritual practice offers peace and serenity for your desires of wealth creation.

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ARTHA & PURITY The Vedas recognise prosperity as one of only four aims of life. In Vedic wisdom, increasing artha — your wealth and abundance — is important to the extent that it is in line with the other three aims: Dharma: life purpose Kama: pleasurable experiences Moksha: liberation Harmony occurs when wealth accumulation (artha) promotes righteous actions (dharma) such as supporting family, community and charitable organisations. When it comes to generating wealth, Sydney-based

Vastu consultant Anthony Ashworth (anthonyashworth.20fr.com) warns to be careful of the entrapment of attachment. Author of Vasthu Sastra Guide, Dr T Selva (vasthusastra.com), adds that most people compromise harmony for wealth. “They are chasing after an illusive dream to earn more and more or amass wealth suddenly through luck,” he says. “[However], vastu is very clear about having purity and life will transcend.” Other Vastu consultants agree. Shastra, a Queensland-based vastu consultant (vastudesign.com.au) warns that material wealth is temporary and illusory. Spiritual wealth, on the other

HOME DESIGNING ABUNDANCE hand, is within the heart and soul and, says Shastra, “Once we have deeply realised this, even material wealth will gradually manifest.”

The elephant symbolises Lord Ganesh, the remover of all obstacles.

KARMIC INFLUENCES If you are struggling financially, it may be part of your karmic lessons for growth. However, Ashworth explains, “Vastu can make it easier by harnessing the energy of the environment to support you ... and help you to come to a place of acceptance, ease and balance of what life is.” Selva also notes that suffering should not be interpreted as being a curse or a punishment by God. He advises, “Live in a house that is vastu shastra friendly, [so] you will be influenced by good thoughts, [and then] any negative karmic effects from one’s previous life can be reduced by favourable settings.”

DECLUTTER The first step towards prosperity is to declutter your home, as this increases energy flow. Clutter appears around abundance issues and a sense of lack, so Ashworth advises removing onethird of what is there. He says most people build clutter around the front door, obstructing the flow of energy, so start the declutter at the front of your property. Disrepair needs attention also, as it inhibits wealth. “By cleaning up old and unnecessary things, you can let them go and make room for new opportunities and abundance to enter,” assures Shastra.

CREATING YOUR VASTU ALTAR

The first step towards prosperity is to declutter your home, as this increases energy flow.

A vastu altar honours the natural elements and creates a purposeful, sacred, daily ritual for energising your home with peace, prosperity and health. Creating a beautiful altar will entice you to spend time with it. Shastra suggests placing it in the north quadrant, on a shelf or table. There are 10 directions in vastu — the eight compass points plus aakash (skywards) and patal (towards the centre of the Earth) — and all need to be represented. Use a square coffee table with a green and white cloth, and green and gold colours on the altar for attracting wealth, suggests Ashworth. Place an image of Lakshmi, the goddess of spiritual and material wealth and prosperity, on your altar in the north. Lakshmi appears with an elephant on either side, bathing her in water from rain clouds. This metaphor symbolises rain fertilising the Earth,

Clutter appears around abundance issues and a sense of lack, so Ashworth advises removing onethird of what is there. symbolic of Lakshmi bestowing wealth in abundance upon you. Once placed, energise the image with a Lakshmi mantra. Prepare by bathing, then clean and clear the space. Chant with intentions of gratitude and love to bring Lakshmi’s abundance into your life. Ashworth recommends reciting the following mantra: Om Lakshmi Nam Om Namo Lakshmi Namaha Lakshmi A Swaha He also suggests placing handfuls of gold coins (real money), rice and grains in the middle of the altar or in the north of its grid, and to never have an empty bowl on the altar, recommending you place clear or rose quartz crystals in the bowl. Put crystals and yellow dirt in the south and west of the grid of your altar, representing the earth element; incense and peacock or black feathers in the north and west, for the air element; and a red candle in the fire quadrant of the southeast. In the north or northeast

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HOME DESIGNING ABUNDANCE

Creating a beautiful altar will entice you to spend time with it.

on the altar, place a black Japanese rice bowl and paint the outside of it white, then fill with water. Ashworth recommends placing a vision board of affirmations above the altar and Shastra suggests representing the ether element in the centre by placing a small plate with a card of your inner wish or desires written on it. Shastra advises that you attend to your vastu altar as a daily meditation, changing the water each day and lighting the candle. He suggests decorating the altar with fresh flowers or leaves.

Photography Getty Images

ABUNDANT FLOW OF WATER “The subtle energy of the water element is the gateway to abundance,” explains Ashworth. Water gives life and wealth, so he suggests to always consider the water element when creating abundance. Mopping the floors is very powerful, because of the flow of water energy, and Ashworth suggests washing down the walls as well. He advises placing a birdbath outside in the north or northeast and that any water feature, such as swimming pools, ponds and dams, should be in those same two directions. Shastra suggests setting up an aquaculture or water feature that’s easy to maintain or maintains itself, as stagnating water is obstructing. Ashworth suggests using a symbol for water in the north that represents a chalice; a black circle, symbolising air, with a crescent moon, symbolising water, over the top of it: representing water on

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“Vastu can make it easier by harnessing the energy of the environment to support you and help you to come to a place of acceptance, ease and balance of what life is.” air. The crescent moon is seen as a dish, he explains, with the great abundant Mother holding the water she dishes out in life. You can also use a white bowl with a black interior, which symbolises water flowing if you were to tip it towards yourself. Vastu advises building height in your section of land in the southwest so that weight flows downwards towards the northeast, allowing the energy of water to flow in your home.

FRESH, PURE AIR & LIGHT IN THE NORTH The north is governed by Lord Kubera, the treasurer of the celestial devas (demigods) in Vedic mythology. As Kubera’s consort, Lakshmi is best placed in the north to assist your requests for prosperity, as seen on your vastu altar. Let light into the north of your home by opening curtains and blinds in this quadrant. Ashworth recommends airing the north each morning as a wealth-creating device,

and keeping fresh air and fresh energy in the bedrooms as well. If you have a solid wall without windows in the north, this can indicate financial blockages. An effective vastu remedy, explains Shastra, is to use the sacred geometry of vastu by installing a gold meru chakra — a three-dimensional sri yantra — in the space. Shastra says, “These ‘healing tools for spatial energy’ are one of the most effective items for an existing home.” You can purchase yantras through online stores such as vastu-vidya-australia.com/yantras. For a blocked or missing northern wall, Ashworth suggests symbolically creating it by placing images of the sun there, such as a Mexican sun plaque or picture of the rising (not setting) sun. Work with colours of water: use greens and white in the north and plant green growing plants (without sharp edges on leaves) in the north of your garden. Selva advises the removal of any money plants or climbing reeds from the property and, if you don’t have a view, Ashworth suggests creating a fake one with an image of the sun in the north.

THE ABUNDANT NORTHEAST Abundance also enters through the northeast: the spiritual quadrant. Ashworth says it’s important to prioritise keeping both the north and northeast clean, clear and light. “Wealth and abundance is all about the magnetism of the north,” explains Ashworth. “We invite the energy of abundance in through the northeast, then hold the energy in the south and west.”

THE SOUTHWEST: THE PLACE FOR YOUR SAFE Close the curtains and windows in the southwest in order to harness the holding power of this quadrant of your home. In your decluttering, ensure the southwest is also clean. All valuables and cash should be “held” here. To woo the energy of wealth, Selva suggests placing a citrine crystal in your safe box. The opening of the safe itself should face north, Ashworth says. He suggest that, if you don’t have a safe, place an elephant-shaped money box in the southwest, as the elephant symbolises Lord Ganesh, the remover of all obstacles. Use the money box regularly and never leave it empty. Selva advises to never live in a home with a southwest main door, as this symbolises loss of money. If your house or land is missing the southwest portion, Selva notes that you will experience

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Use fresh, healthy-looking flowers or potted plants as energisers in the north, northeast and east.

more expenditure than income, because the wealth corner is absent. In this case, focus on bringing earth energy into your home, explains Ashworth, especially in the master bedroom, with earthy colours and an earth yantra: a yellow square on a square background placed on the wall closest to where the southwest sector would have been, thus “holding” the energy of the home.

Photography iStock

BRAHMA CENTRE In vastu shastra, the centre of your home is sacred and needs to be kept free of furniture or walls. If the centre is blocked by a wall, the whole property will be out of balance. Ashworth refers to the Brahma centre as the background energy and potential of the universe. He advises creating a sense of space by symbolically representing the heart with an image of the great Mother, a picture of space with stars and galaxies, or a yantra with a bindi or egg-shaped image. He reminds that a fully compliant vastu altar, representing vastu perfection and energy, will help rebalance your home. A brass om fixed to the wall at the entry to the house is another effective remedy.

COLOUR OF MONEY Selva says maroon and red colours attract the energy of money and advises

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to avoid black, grey and blue in any part of the house. Facing east, facing north The directions you face when doing certain tasks contribute to their success. Vastu advises to face north when making financial decisions in business (and for bookkeeping and accountancy) and face east when making creative decisions and the arts. Shastra agrees that it’s best to face east when you’re writing or studying, because it synchronises both hemispheres of the brain function due to the conductive nature of the main meridians of the Earth.

RELAX & ENJOY Ninety per cent of our worries are self-created and unnecessary, says Shastra; the remaining 10 per cent, he says, we cannot do much about. Since money likes movement, keep its energy flowing directionally in your home, and in and out of your elephant money box. Declutter and repair. Mop the floors, wash the walls and create your sacred, vastu altar. Play relaxing music or yoga chants in the background and let money flow like water for wealth, holding it in the southwest without hoarding. Purify the airflow in your home, purify your thoughts, enjoy wealth

Shastra suggests further immediate actions you can take to improve your financial abundance: Create a good atmosphere in your home by filling it with pleasant sound vibrations or background music. Keep a distance of 2.5–5cm between the walls and large furniture to circulate energy. Place heavy, larger furniture in the south, southwest and west of the room and home. Avoid creating any clutter around your premises. Sleep with your head pointing towards the east, south or west (avoid towards north). Keep your bedroom simple to support resting, using light purple or earthy colours. Use fresh, healthy-looking flowers or potted plants as energisers in the north, northeast and east. Place potted plants with round or heart-shaped leaves in the corners. Place a medium–large crystal in the cistern of the toilet (not bowl). Keep the toilet lids down and doors closed. Rinse or wash the crystal fortnightly. Keep the front door and windows in the eastern and northern sides open during the day, especially in the morning. Allow for cross-ventilation. Ensure picture frames are proportionate to wall size, or use smaller frames displayed next to each other. Place rectangular or square mirrors on the northern wall, of your home facing south, or on eastern walls, facing west.

within your karma and focus on life’s inner riches: the abundance of Spirit. Surrender your efforts, be generous and extend compassion to the financial needs of others, for they, too, are part of you. Find peace with money energy, welcome it, embrace Lakshmi for abundance and joy, install yantras in your home and allow the prana (life force) of money to flow to all. May all beings everywhere be happy and free. Om shanti (peace). Kylie Terraluna is a regular contributor to WellBeing, a yoga teacher and mum. She empowers you to live your bliss with love, harmony and sacred, Vedic wisdom. Connect with her at kylieterraluna.com.au.

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Where does motivation come from? Hopes and dreams backed up by intention and visualisation, perhaps? Positive thinking? The truth is, real ongoing motivation that leads to your desired outcome also requires discipline, process, deadlines and measures to keep the momentum going. Above all, action is what’s needed.

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WORDS / MARIE ROWLAND

eing motivated can be exhausting. It can even be debilitating. We spend a lot of time psyching ourselves into that elusive positive mindset in order to lose those last 10 kilos or pen that novel burning within us, so why is it that we end up sneaking snacks or staring at that accusatory blank page? We are all acquainted with that feeling of failure and self-loathing that comes upon us when we don’t follow through. What ultimately disappoints us is the sinking feeling that we have let ourselves down. But perhaps we’ve got it all wrong. Is the dogged pursuit of getting motivated stopping us from actually getting the job done?

happiness and love. It appears that we have come a long way from our primal roots. We have dispensed with that sense of urgency, as survival is no longer a goal but a given. And perhaps this is to our detriment when it comes to taking affirmative action in our lives. The enemy of action is procrastination. Suddenly we find ourselves with the First World problem of how to be motivated in order to act on our dreams of self-fulfilment. We have esoteric goals beyond the need to eat and find shelter. And this creates inertia, as we feel time is on our side and all we have to do to achieve our goals is to remain positive. Motivation will follow.

BACK TO BASICS

MOTIVATIONAL WORDS ARE JUST WORDS

Survival has always been the greatest motivator. When we look back to our hunter/gatherer beginnings, every day was a question of survival. Tomorrow was not a given — our ancient ancestors lived in the moment as there was no other option. Hunting was a critical daily activity and the ability to respond to a stressful situation meant that mental and physical reflexes were always at the ready. Action taken was often literally a case of life and death. This primal legacy remains within us. Even now, when there is no choice but to take a particular course of action, those primal instincts will most likely kick in. We see this most acutely on the sporting field where athletes respond with lightning reflexes, making instinctual decisions. When there is much riding on an outcome, hesitation is not an option. In these instances, our flight and fight responses mean that, more often than not, we will not get mired in deep contemplation working up the motivation to act. We will act. But in this post-industrial, postbaby-boom world at the beginning of the 21st century, survival is not a daily preoccupation. We fixate on success,

More than 60 years ago, the breakthrough book that pioneered the self-help industry, The Power of Positive Thinking by Norman Vincent Peale, entered the public consciousness. Ever since, we have been clamouring over ourselves to eliminate negativity and self-doubt to achieve more, to be richer, to have longer-lasting relationships and, of course, to be happier. The promise was that if we were motivated enough to create a positive belief system, our dreams were absolutely within reach. Peale’s book was slammed at the time for not providing efficacious clinical evidence for its claims, but the lure of the message was too seductive, launching what was to become a multimillion-dollar self-help industry that has lost none of its momentum. Yet it says something that, more than half a century on, we are still looking for answers. Today, we have self-proclaimed motivational gurus who, with evangelical fervour, urge us to walk over hot coals and chant affirmations to prove our dedication to our goals of success. All care and no responsibility, these cheerleaders for success make no provision for bad luck, lack of talent

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This “everything will turn out OK” attitude can lead to devastating outcomes for individuals and the positive bias has directly contributed to seismic events that have changed our lives at a global level. tend to be more alert and attentive to the task at hand. He contends that merely visualising your goals “can make you less likely to achieve them as your brain relaxes, tricking you into thinking you have already achieved them”. American entrepreneur Derek Sivers goes one step further by exhorting us to keep our goals to ourselves. The moment we blab to our friends, colleagues or family about our idea or goal, watch it evaporate. At his (2010) TED talk, he cited various psychology tests asserting that when a dream is vocalised it becomes what is termed a “social reality”. Consequently, the mind concludes that no more actual work needs to be done, leaving the tell-all satisfied but with very little motivation to pursue and complete the task. This goes against conventional wisdom, which tells us to create mood boards or to pin up goals and discuss our strategy with friends. In fact, it’s the quiet achiever who ends up at the finishing line.

MAKE LIKE NIKE & JUST DO IT If procrastination is the enemy of action, then it follows that distraction is no friend to motivation. Many of us have made an art form of how to duck

and weave. At times we rationalise and avoid doing our dreaded tax return or jumping on the treadmill by using supposedly useful alternatives. It’s much easier to default to these activities as we can legitimately deem them useful or even necessary and can shrug off feelings of guilt or remorse. After all, Who else is going to chop the vegetables for tonight’s minestrone? Or the old favourite, My girlfriend really did need a sympathetic ear to talk about her marriage breakdown from three years ago. I can get fit tomorrow. We swap arduous tasks for seemingly necessary chores that we know are not time-critical but give us a hit of instant gratification. We are experts at putting off until tomorrow what should be done today. Implicit in this rationalising is the idea there’s time enough to get the job done. Whether it’s taking steps to get healthy or writing a will, we often make the fatal mistake of leaving it for another day. While we swap meaningful or essential tasks for useful distraction, we also commit a worse crime against ourselves when we inevitably fall victim to filling valuable time with useless distraction or activity. The modern-day distraction is the internet. What may start as a random five-minute search can end up in hours spent poring over Pinterest or scrolling through Instagram pages. No doubt we can blame Facebook for the loss of hours, days and weeks of productivity, but even more insidious is the addictiveness of it. We’re literally wasting our lives away lost in cyberspace.

TIME IS NOT ON YOUR SIDE Over 2000 years ago, the Roman philosopher Seneca, who was tutor

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or extenuating circumstances that may thwart our best intentions. Moreover, while we may get caught up in the hype, swept up in this frenzied energy, there is little evidence showing that this chronic motivating actually works in achieving our goals. In fact, research shows that, once the circus has moved on, many of us are left disheartened and, ironically, even more demotivated than we were at our starting point. British writer and columnist for The Guardian newspaper, Oliver Burkeman, when researching his book, The Antidote: Happiness for People Who Can’t Stand Positive Thinking, published in 2012, recounts his journey on the American motivational circuit where he attended a seminar in Texas aptly called Get Motivated!. One of the speakers was none other than George W Bush. Another speaker was Pastor Robert Schuller, who Burkeman described as a “veteran self-help author”. He had constructed the largest church in America, made entirely of glass, which he dubbed the Crystal Cathedral. Burkeman goes on to say that after much chest-beating and foot-stomping, Schuller challenged the audience to eliminate the word “impossible” from their lexicon; that is, if they were serious about being successful. He held himself as testament to that absolute thinking. The audience accepted this dictum as gospel. The punch line, of course, is that only a few months afterwards, Burkeman wryly observed that Schuller’s church had filed for bankruptcy. Tragically for Schuller, his health, too, abandoned him with the onset of throat cancer. This fervent speaker could literally no longer expound the virtues of possibility. He’d lost his voice. What’s more, Burkeman noted at the time of the publication of his antiself-help book that the company Get Motivated! filed for Chapter 11 — it, too, had gone under. “Too much focus on positivity and optimism is the problem, not the answer,” asserts Burkeman. Pure motivation simply is not the way forward. Many factors need to converge for any possibility of a fortuitous outcome, not excluding forces beyond one’s control. Burkeman in his reply to unabashed positivity argues that taking a more stoic — even negative — approach actually leads to a more meaningful existence and potentially better outcomes. By taking this “rainy day” approach, you

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to Emperor Nero, was mindful of our carelessness with time. He practised a form of philosophy first developed by the Greeks 500 years earlier called Stoicism and put a “modern” twist on it. This way of thinking takes a pragmatic view of life, to the point of considering all the variables that could go wrong in any given scenario. Seneca, in his seminal work, On the Shortness of Life, states simply, “The whole future lies in uncertainty: live immediately.” And he should know

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— he was forced to commit suicide (not unlike his Greek predecessor, Socrates) for allegedly conspiring to kill his one-time young charge, Nero. Life really is unpredictable. This philosophy seems a little bleak but, in the age we live in, where we are actively encouraged to look on the bright side no matter what, this vein of thinking may restore some balance and perspective to how we live. We have what psychologists call an “optimism bias”, whereby we naturally assume that we can “will” the best outcome no matter the odds. This “everything will turn out OK” attitude can lead to devastating outcomes for individuals and the positive bias has directly contributed to seismic events that have changed our lives at a global level. Barbara Ehrenreich, author of Smile or Die, cited that it was unabashed American positive thinking that allowed bankers to bundle sub-prime loans, selling them on, thinking they would find a happy landing, which set in motion the global financial crash. This thinking, along with entitlement and arrogance, has meant world leaders have taken us into disastrous wars that they had told us were unlosable. The stoics urged us not to take anything, least of all life, for granted. Moreover, they advised us to think about life should the bubble burst, which it inevitably does. Seneca would argue that life’s greatest motivation should be death. He implored us to get on with useful endeavours — today, not tomorrow. Being positive or motivated alone doesn’t make things happen. “It’s not that we have a short time to live but that we waste a lot of it.” That said, Seneca condones active contemplation but frowns on ruminating

or deliberating when it’s time to get on and just do it. The sports brand Nike (aptly named after the winged Greek goddess who personified victory and speed) may not have known just how profound that tagline was, but it is the essence of living life to the full and in the moment.

FORGET INTENTION; PAY ATTENTION Actually getting yourself motivated is possibly the most difficult act in itself. How often have we spent time contemplating an action without ever getting around to doing it? We are under the illusion that getting motivated is part of that action. It isn’t. Mustering the required motivation can actually exhaust us. We end up turning the tables on ourselves by giving up, leaving us despondent and diminished. The idea of getting in the mood so you can meet your deadline or shift those kilos is a recipe for disaster. It is both timeconsuming and energy-draining. Take a leaf out of Graham Greene’s book. Literally. This famous British author was prolific in his output. A publisher’s dream, he said of his process, “For over 20 years I have probably averaged 500 words a day for five days a week. I can produce a novel in a year and that allows time for revision and the correction of the typescript. I have always been very methodical and when my quota of work is done I break off, even in the middle of a scene.” At 80, screenwriter, director and actor Woody Allen is not dissimilar. Mira Sorvino, the Hollywood actress who starred in his movie Mighty Aphrodite, said of Allen, “The day he finishes the editing on one movie, he starts writing the script of his next

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Get on with pursuing your life purpose or life goals. “You act like mortals in all that you fear. But you act like immortals in all that you desire.” Seneca asserts that we fail to confront our demons, such as accepting our mortality, but when it comes to chasing our desired goals we think we have all the time in the world. He adamantly warns not to wait. Stay healthy. To get things done, you need to keep your mind and body in peak condition. Do not give in to a hedonistic life for the sake of pure indulgence. Moderate your alcohol intake and treat your body as a temple that can be used for active enterprise. Ever tried to think straight with a hangover? Don’t worry about what others think of you. It’s only natural to seek approval or validation from others, but be unapologetic about who you are. When it comes to life’s dreams, if you are concerned that your work might be criticised or dismissed, it may lead to abandoning your purpose or project. Be true to yourself and do it for no one else but yourself. Stay on track and don’t get sidetracked. How much time will you waste dedicating yourself to useless activities? Guard ﬁercely the precious time that has been allocated to you. Money can come and go and come again. But time comes and then goes forever. “The problem is you are living as if you are destined to live forever. Your own frailty never occurs to you. You don’t notice how much time has already passed but squander it as though you have a full and overﬂowing supply,” says Seneca.

SPECIAL REPORT: HEALTH MOTIVATION & MOMENTUM one.” This is dedication to the process, not the outcome, and in fact should be a model for us all. These creative heavyweights show us that discipline and application are the hallmarks of success. But the intrinsic benefit is the satisfaction achieved in the pursuit of fulfilling your purpose or passion. Mustering motivation also means that by the time we work ourselves into that state to “work”, we think we have to perform sublimely — perfection is the only acceptable option. So, when we don’t achieve that, we give up on ourselves. In the above examples, they work on their process, not perfection. They don’t suffer the burden of finding motivation or achieving brilliance, which, of course, is the desired consequence. In her book, Bird by Bird: Some Instructions on Writing and Life, writer Ann Lamott urges us to simply get on with it. She writes with sympathetic eloquence, “Perfectionism is the voice of the oppressor, the enemy of the people. I think perfectionism is based on the obsessive belief that, if you run carefully enough, hitting each steppingstone just right, you won’t have to die. The truth is that you will die, anyway,

Conventional wisdom tells us to create mood boards or to pin up goals and discuss our strategy with friends. In fact, it’s the quiet achiever who ends up at the ﬁnishing line. and that a lot of people who aren’t even looking at their feet are going to do a whole lot better than you, and have a lot more fun while they’re doing it.”

ROUTINE & DISCIPLINE ARE BORING, BUT THEY WORK We’ve all heard and maybe we’ve even said that boundaries and structure confine the creative process. How can you let ideas flow if you have rigid time schedules whereby you have to produce on demand? While in theory this seems like a reasonable argument, in practice it doesn’t work. One can dream of writing that sublime piano composition but, unless you are at the keyboard, neither artistry nor expertise can be achieved. Likewise, we know children operate much better within boundaries. They

flex their negotiating muscles knowing they have a safety net. In the same way, adults can use routine, discipline and structure to stay on task. When you have guidelines and you stick to them, the process becomes everything and the outcome looks after itself. Burkeman, when speaking about dispensing with motivation and getting on with the job, cites British writer Anthony Trollope, who wrote extensively while holding down a full-time job and having a family. Born a century earlier but no less dissimilar to Graham Greene in his process, Trollope had a strict regimen. Rather than have a daily word allocation, his routine was to write non-stop for three hours before he went to his job at the post office. Trollope kept this rule without exception and his dedication to process was so uncompromising that if he found he had completed a novel within this timeframe, he would simply start on a new manuscript, there and then. He kept the flow and used structure to aid the creative process. The other valuable lesson Trollope teaches us is that our day job may not be our passion or purpose, but by providing an income it allows us

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SPECIAL REPORT: HEALTH MOTIVATION & MOMENTUM to pursue our loftier life ambitions. Being disciplined and shunning selfentitlement mean we can live our life purpose on a daily basis. This is emancipation from the rigours and impediments of life. Ironically, being shackled to structure can free us to be creative and productive.

Joining a group, becoming processdriven and setting achievable deadlines are all part of making the journey easier.

DEADLINES ARE LIFELINES

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Research tells us that working in a collective rather than individually both is inspiring and provides the necessary impetus to contribute or be productive. too much or become anxious about that never-ending to-do list. Deadlines and structure mean we don’t need to rely on pure self-discipline and dedication to achieve outcomes. This becomes even more pertinent when working towards discretionary goals, such as writing that novel or training for a marathon, which have intrinsic rather than extrinsic payoffs. As they are not deemed essential tasks, they can often sit in the dream pile and stay there indefinitely, sometimes forever. Make them happen by acknowledging they matter to you and prioritising them in your life. And then create a structure to make them happen through specified routines and deadlines. It’s more likely that you’ll meet that deadline if you know what has to be done in an allocated time. Be realistic with your deadlines and don’t build in extra time for arbitrary activity that allows you to slack off. The idea is to hit your mark and then take some time to enjoy your achievement before you move on to the next deadline, which can be part of a greater plan. This process works for just about all things where you have full autonomy and control. It becomes a little trickier when you are dealing with variables outside your field of vision.

If deadlines scare you, start off by breaking them down and making each sub-goal ridiculously easy so you can score some easy points. For instance, if you want to start a walking regime and the idea of walking around the oval seems daunting, try just walking to the end of your street and back again. Too easy, but so achievable. Do it again the next day at an allocated time so it becomes a habit. Savour each daily triumph. It matters. Then move the marker. Before you know it, you are at the oval and ready for to meet your next challenge.

KEEP YOUR EYE ON YOUR PRIZE It has become a unique phenomenon in recent times that many participants in long-distance races and marathons are over-40 mums who have something to prove to themselves. They are now jostling for pole position at the starting line, up against much younger athletes. It’s not about winning, but they want to achieve something beyond being a mother and wife, especially if they’ve had to abandon a career to take on these nurturing roles. They’re not after accolades but rather self-recognition. Angela, 43, mother of three, would have described herself as relatively fit, as she did Pilates twice a week and yoga on Saturdays. A friend presented her with the idea of running a 100km ultra-marathon, which the friend herself had completed the previous weekend. Initially, the notion elicited a fit of giggles, but after further pondering, Angela, who had not had a singular life purpose for many years, took it on. Not just motivated, she was inspired! It wasn’t about fitness or losing weight, although these were subsequent outcomes; it was

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What’s the old saying? Give a busy person a job and they’ll get it done — on time. Momentum is a fundamental principle of physics: when a being or object is in motion, it’s easier to stay in motion. Moreover, to harness more energy while in this perpetual flow is also much easier. The idea of operating in a continual flow of activity does make for a more productive person. While, obviously, this is not possible 24/7, it helps to be kick-started every day by a rollcall of mandatory activity. This gets the ball in play and we all do this to some extent every day where choice is not on the menu. Mothers get kids up and dressed, breakfasted, lunches made and dropped off to daycare or school before the bell goes every morning. Many do all that and still make the 8am bus to work. The dedicated few will even sandwich the kids’ routine between a 6am gym workout and making the bus. Routine and structure are the syntax of daily life and require military-style operational management. It goes without saying that there are organisational platforms firmly in place but, as in the theory of momentum, things get done when we are in flow. Every day, we adhere to deadlines — most of them not of our own making. Whether it’s work, social activities or family-related matters, we can function like machines. But what happens when we go on holidays and all those deadlines drop away? First, this is a good thing, as we all need to free fall. There is great freedom and respite in not having to be on autopilot, with time for our bodies and brains to rest. We love the idea of not being dictated to or contained by the rigid structures of life, but many of us will concede that, were those structures not imposed on us, life could easily spin out of control. In reality, how much would actually get done? And in what timeframe? Outside of holidays, when we consciously take time out, deadlines are very helpful in the way we manage our lives, as long as we don’t take on

SPECIAL REPORT: HEALTH MOTIVATION & MOMENTUM about self-fulfilment and challenging her sense of self. The idea gained traction and she found herself running for the first time in her life. At first she could only run a kilometre, but after gaining confidence and building her fitness levels, this distance grew over weeks and months. She gave herself deadlines to achieve certain running goals and created a new routine to incorporate this time-consuming activity into her life. She came to love this ritual. It was almost spiritual: she was out in nature, she felt she had governance over her body and she used some of this time on the road to ponder her life. Running allowed Angela to get to know herself all over again. She joined a running group, made new friends and found she’d opened a whole new world for herself. The following year, Angela was at the start-line. She ran through the day and struggled on into the night, sometimes alone. She managed to make it in just under 27 hours. She didn’t break any records but, when she saw her husband and kids cheering her on at the finishing line, the tears streamed down her face. She had done it: she had faced down some of her deepest fears and found victory in redefining herself.

The prize was never about winning but proving something to herself and the gratification that she could do it. She had learned who she was in that past year, realising she was so much more than a mother and wife. Before she started this endeavour, she remembered herself saying she didn’t have time and that it was all too much. But she took it on, booked in her time with herself, set the deadlines and kept her eye on the prize. Needless to say, she was back the following year. What’s more, she sliced two hours off her previous time.

BECOME A GROUPIE Deadlines are mean, but they keep you honest. What keeps you really on your toes, though, is having to front up to a group. Not wanting to let your friends or colleagues down is, in effect, a great motivator: there’s no get-out clause when you have to answer to people who may be depending on you. To avoid guilt and even shame, we do what needs to be done. Research tells us that working in a collective rather than individually both is inspiring and provides the necessary impetus to contribute or be productive.

People join writers’ groups, book clubs, running groups and even weight-loss organisations because they don’t want to do it alone. Many report that they like being accountable to others while others say it’s simply more enjoyable. We are social creatures, after all, designed to work and play in groups. Jennifer, who joined a book club a year ago, loves both the responsibility of contributing as well as the enforced deadline of getting the book read. “I was once a voracious reader, but kids and work meant I barely read a book a year. Now, with book club, I am reading one a month. I know my deadline and, by hook or by crook, I get it done. I would hate to feel I am letting down others who have made the effort.” For this to work, of course, all members have to be on board, with everyone showing mutual commitment. Groups can also have their pitfalls: for example, a book club devolves into a gossip session or a weightloss forum ends up with members swapping cake recipes. So it’s important that you pick a group that reflects your goals and values. Going it alone is tough when you make a career out of it. With more

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SET THE SCENE The ancient Chinese philosophy, Taoism, tells us to take the path of least resistance. The inference is not to take the easy way out but to lead our lives “in flow”, following our life goals, taking options that support the process. So joining a group, becoming processdriven and setting achievable deadlines are all part of making the journey easier. British behavioural scientist Paul Dolan, who works at the London School of Economics, has put some science behind this thinking. In his book, Happiness by Design, his fundamental tenet is to not change how you think — which he believes is just too hard — but rather to change what you do. Moreover, he strongly asserts that you should make your life as easy as possible to ensure your goals and dreams happen. And this starts with your immediate environment. Sometimes, your headspace is cluttered with pressure, self-talk and endless critiquing. It’s easier to dispense with that and “set the scene”. Making your environment more conducive to getting the job done is essential. Rather

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“Hot-desking” has become big business; this is where a desk, effectively, can be hired in a shared office.

than affirmations or visualisations, use visual prompts. For instance, Dolan suggests using an image of a guitar as your screensaver if you want to learn to play the guitar. Reminders encourage you to get on with things. He refutes the notion of unrelenting willpower. He cites research showing that, if you live close to fast food places, you’ll put on weight. And we do see the obesity problem in lower socioeconomic regions where these outlets abound. It follows that you have to manage your “people settings”, too. Doing what you think will make you happy takes a lot of effort to muster the motivation. So switch to what actually makes you feel happy and gives you a sense of life purpose. Wait and see — things will start getting done.

THE BUDDHIST GUIDE TO MOTIVATION For those of us who need spiritual guidance, the last word must go to the Buddha. The greatest motivation is compassion, the desire to alleviate the pain and suffering of others. We know that when we are in service to our fellow travellers in life, we feel useful and life has meaningful purpose. This is where real gratification occurs. There is no better motivation than making others feel better through our empathy and regard for them. Conversely, when we are motivated by greed, envy or vanity, we can indeed be productive — but to what end? The fear of missing out that has become a real and rampant disease in modern society propels us to push at the expense of ourselves and sometimes others. Modern-day philosopher Alain de Botton urges all of us to show a little

TOP 5 PRACTICAL TIPS FOR GETTING THINGS DONE Motivation needs momentum — get on a roll and keep going until the job gets done. Set process goals, not outcome goals. While it’s important to keep your eye on the prize, goals become achievable when we immerse ourselves in a disciplined regime. By and by, the prize comes within reach. Make it easy by creating deadlines and structure. Set the scene: don’t rely on pure willpower, but all those environmental cues you put in place to make things happen. Be single-minded, but in a group setting. Make a group promise to each other and rely on the goodwill that can be generated by good oldfashioned teamwork.

self-compassion and to act on what really matters in life. “There is a real correlation between a society that tells people they can do anything and the existence of low self-esteem,” he says. Ultimately, to live a good life means we need to live true to our values and to do what really matters to us. Finding our meaning or purpose is life’s only valid motivation. When we know it, we are free to follow our goals or dreams without fear, self-recrimination or regret. You don’t need motivation. You just need you. Time is of the essence, so get started on your life right now. You haven’t a minute to waste. Marie Rowland is a psychotherapist, writer and director of Talking-Matters. W: talking-matters.com

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and more people working from home, operating micro-businesses, research shows that one of the biggest difficulties confronting home workers is mustering up the motivation to “get to work”. Gone are the old rituals of getting dressed in business or work attire, travelling to the workplace and having that first meeting with your colleagues over coffee. All the customs of working life inevitably fall by the wayside and many home-office operators can be found still in their pyjamas at the end of the working day. They also report jumping from work to domestic tasks and being easily drawn away by distractions. Outside of it becoming undisciplined, working from home can also be a lonely experience. In response to the isolation, there is now a shift happening in redefining the domestic workspace. “Hot-desking” has become big business; this is where a desk, effectively, can be hired in a shared office. Similarly, people are forming peer consulting groups with members sharing ideas and problems over coffee. We are social beings and feed off others so, even though we enjoy the freedom of working from home, we still gravitate to others for reflection and consultation. Working in a collective is both motivating and rewarding. You don’t need to go it alone.

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BODY

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MORNING YOGA

Wake up with yoga Looking for a great way to start your morning that will leave you feeling energised and ready to take on the world? Ditch the coffee and rise and shine with yoga instead. WORDS / VERONICA JOSEPH

ornings can be hectic. Chances are you’re busy getting ready for work. Maybe you’re packing the kids’ lunches, too, or taking the dog for a walk. Whatever you have going on in the mornings, time seems to just fly by and, while adding yoga into the mix would be nice, it might seem nigh on impossible. The key is to make time for practice and, whether you can put aside 10 minutes or a full hour, there are lots of ways you can incorporate yoga into your mornings and feel the difference.

WHY MORNINGS? Practising yoga in the morning kickstarts your day by boosting your energy levels. It gets the blood pumping, improves concentration levels

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throughout the day and promotes more restful sleep at night. In the mornings, our minds are generally in a more restful state because we are not processing the stresses of the full day we’ve just had. In this clean and fresh state, we are in an ideal position to take our focus within and nourish the body, mind and spirit. In general, yoga practice is recommended on an empty stomach, making the morning a perfect time to get started. Practising yoga in the mornings, however, can be easier said than done, especially if you are not a morning person. Making the commitment, putting aside a designated time and really thinking about what you want to get out of practice will help you form yoga into a habit more easily. By making

your practice your own — your “me time” — it will become something you look forward to each day as opposed to a chore that needs to be ticked off your to-do list. Then you can start making the most of your practice and really reap the benefits.

HOW TO MAKE YOURSELF A MORNING PERSON For years, I was a strictly evenings-only kind of yogi. The main reason was that I had an established morning routine in place that was based on getting as much sleep as possible before having to wake up and get ready for work. Being a fairly regimented person, I always did find a way to fit in yoga when I came back from work. However, if I got back late, had something on after work or

BODY MORNING YOGA was just plain tired and didn’t want to do anything but flop onto the sofa, there was my practice gone. So, after years of evening-only home practice, I started trying out mornings. I began organising myself by setting out my clothes and preparing food for the next workday the night before. Then I made the big move of setting my alarm for 6am. Suddenly, I opened up an entire block of practice time in the mornings. It was a peaceful and quiet time of the day to practise. I could start gently with some breathing and slowly move into asanas (poses) at my own pace and with no distractions — except having to work around my dog, who always wanted to share my mat. On a physical level, morning practice was at first very different. When we practise in the evenings, our bodies are supple and have had a whole day to warm up. In the mornings it’s quite a different story. You might feel well rested after a night’s sleep, but your muscles can also be tight and stiff. And, if you are waking up early or reluctantly, you possibly might be a little grumpy and groggy, too. This may seem like a challenge but it offers you an opportunity to become more aware of your body and, in turn, allows you to change your practice as needed. For instance, you might choose to take it a bit slower to wake up your body in the morning. You might lie in savasana (corpse pose) for a few minutes, bringing awareness to your breath and body before easing into asana practice. Your warm-ups might be longer and you may notice you can’t go as deeply into poses as usual. But you might also notice your mind is much clearer and you are possibly more aware of that tightness in your left hip, for instance, and then can focus more of your practice on loosening that particular area. If you regularly integrate yoga into your morning schedule or, in fact, make it one of the first things you do, you’ll be able to form a habit much more easily. Then, once it’s a habit, you’ll really start to see the difference when it comes to your overall progress as well as how it affects the tone of your day.

FINDING TIME TO RISE & SHINE If you’ve decided to give morning yoga a go, first think about how much time you can dedicate to your practice. The amount of time you can set aside will help dictate what is appropriate to cover

in terms of asanas and style. If you have 10 minutes you can put aside, don’t feel that it’s too short and pointless, or that you need to accelerate the pace so you can get through your warm-ups and into a headstand by the end of that time. The beauty and versatility of yoga mean that, whether you are able to put aside 10 minutes a day, 30 minutes every second day or any other seemingly small amount of time, there’s plenty you can do to create a fun and energising routine.

WHAT SHOULD I INCLUDE IN MY ROUTINE? As everyone is different, it’s hard to set a generic morning routine, particularly if your practice time varies day to day. However, generally speaking, a shorter practice of, say, 10–20 minutes would mean a gentler and more relaxing routine. Your practice could begin with some gentle breathing of your choice, followed by warm-up stretches. Don’t underestimate the power of these! Warm-ups such as lateral stretches,

By making your practice your own — your “me time” — it will become something you look forward to each day as opposed to a chore that needs to be ticked oﬀ your to-do list.

such as backbends and inversions. These poses are great for mornings as they are uplifting and energising, but be careful not rush into them if you don’t have enough time to ease in first. Regardless of the amount of time you can dedicate to yoga in the morning, you can feel good knowing you are making a conscious effort to focus on your practice and wellbeing. Soon enough, you’ll forget about missing your sleepin and will feel even more awake for it. You’ll start to welcome a feeling of looseness and lightness in your body and say goodbye to the creakiness and stiffness, even with the smallest amount of practice time.

INVIGORATE YOUR DAY Whether you have time for a shorter or longer morning session, here are some asanas to integrate into your practice. Some of these are part of the Salute to the Sun series but can also be practised on their own. They are simple, energising poses that wake up the body. They act as a great base to start your morning yoga routine and can be built on by adding more poses and variations as time permits or as you improve in your practice. Spinal twist This asana is a nice, gentle one to start with. Begin by sitting on your mat with your legs crossed. Feel the sit bones in contact with the mat. Extend and lengthen through the spine, up to the crown of the head. Bring the right hand

the cat-cow series and elbow, ankle, hip and knee rotations are great ways to open up the joints and wake up the body. From here, you could also practise some static asanas or, if time permits, the Salute to the Sun series. Traditionally practised at sunrise, Salute to the Sun is ideal for any morning routine. This energising series of 10 postures can be used as a warmup or, with its almost limitless variations, could comprise an entire routine in itself. For a shorter practice, complete a couple of rounds slowly and gently and use variations where needed. This might mean bending the knees in forward bend, bringing the knee down to the mat when lunging or going to half cobra only. If you have a longer amount of time available for practice, say 20–30 minutes, you can practise a few more rounds, adding in variations and increasing the pace gradually. As with any yoga practice, the key is to build up gradually and, as you do, add in more invigorating poses

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BODY MORNING YOGA

Cat-cow stretch

on the mat behind the right hip. Keep the length in the spine and lift and twist from the abdomen as you start to bring the left hand on the outside of the right knee. Breathe and hold the pose before returning to centre and completing on the other side. Cat-cow stretch This stretch is great for the back and to wake up the entire body. Come onto all fours with your hands shoulderdistance apart and feet hip-distance apart. Keep the spine neutral so it naturally dips, and look straight ahead. On your inhalation, lift up your head and arch your back so your belly drops toward the floor. On your exhalation, tuck your chin toward the chest and round and extend the spine. Continue these actions with every inhalation and exhalation for several rounds. Downward dog This staple yoga pose is ideal for warm-ups. You can transition into this pose from cat-cow or practise it on its own. Again, begin on all fours with appropriate distance between your hands and knees. Then tuck your toes and lift up your hips and knees. Start to straighten the legs and bring the heels toward the mat. Rotate the shoulder blades inward and extend through the arms. Focus your gaze to the abdomen and ensure the head and neck are relaxed. For a gentler version for mornings, bend the knees and allow the heels to come off the mat so you are on the balls of your feet. For a variation, straighten the legs and alternate lifting and extending them upward.

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Downward dog

BODY MORNING YOGA

Lunge

Forward bend

Forward bend Stand upright with your feet together. Lift up through the spine and, on your inhalation, raise the hands to the ceiling. Exhale and slowly bend forward from the hips, bringing your hands to the floor or holding the lowest point possible on your legs. Bend your knees to start or, if you feel comfortable, slowly start to straighten them. For a variation, interlace the fingers behind the back and allow the arms to rotate upward. Hold this pose for 10 breath counts.

Soon enough, you’ll forget about missing your sleep-in and will feel even more awake for it.

Lunge From the forward-bend position, lunge the right leg back, bringing the toes on the mat and bending the left knee in turn so it’s directly above the ankle. Keep the hips square and bent knee pointing outward. Keep your fingertips or palms of your hands on the mat. Relax the shoulders, lift through the spine and look straight ahead. Breathe and hold for 10 breaths before switching and completing on the opposite side. The rear knee can also be rested on the mat. For a variation, inhale and raise both arms upward into Crescent pose and hold. Warrior I The warrior series is dynamic and invigorating and will leave you feeling positive and inspired to take on the day. Begin standing upright, towards the back of your mat. Step the right foot forward and bring your hands to your hips to ensure they are square. Slightly rotate your back foot so it is on an angle

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Warrior I

and the toes are pointing outward. Keeping the hips square, bend the right knee so it’s in line with the ankle. Inhale and raise both hands up to the ceiling. Extend the spine and lift up through the crown of the head. Start by holding this pose for 10 breath counts before releasing and practising on the opposite side. As you progress, you can try to

hold this pose for longer and longer. For a stronger variation, you can go into a forward bend from this asana and lower the abdomen over the bent leg while keeping the arms extended and back foot firmly planted on the floor. Veronica Joseph is a yoga teacher and writer based in the eastern suburbs of Sydney, Australia. E: veronicaajoseph@gmail.com

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FOOD FIBROUS VEGETABLES

love celebrating vegetables in my cooking because there is so much variation both in locality and across the seasons. As the magic of nature changes what vegetables are available for me to cook, so too does it spark inspiration to create a real smorgasbord of beautiful, nourishing dishes in the kitchen all year round. As inspiring as they are, the unavoidable fact is that not all vegies are created equal. Some, however, are such nutritional powerhouses that they are really important for us to consume and cook daily. This family of superstars is known as fibrous vegetables because they are high in fibre, contain very little sugar and starch and are of full of antioxidants and phytonutrients, which are basically plant nutrients. Fibrous vegetables are pretty fabulous because they give you a slow, sustained energy release, leaving you feeling fuller for longer while letting your body reap their incredible health benefits.

Kale Caesar Salad

HEALTHY GOODNESS There are so many options to choose from when it comes to fibrous vegies and I love that they include some of my all-time favourites, such as broccoli, cauliflower, leek, spinach, fennel, avocado, cabbage, radish and silverbeet. Consuming lots of these vegetables daily has been shown by scientific research to support better gastrointestinal and cardiovascular health, skin health, weight management, glycaemic control and satiety because the fibre helps to slow the digestion of carbohydrates and proteins. In addition, some fibrous vegetables, such as Jerusalem artichoke and leek, are known for being good sources of prebiotics (the food for probiotics), which contribute to the growth of beneficial organisms in the intestines and are key in creating a balanced, healthy digestive system. While the food pyramid may suggest grains are a better source of fibre than veg, grains also contain antinutrients and glutinous “binding” proteins, which may inhibit the way the body absorbs nutrients. Meanwhile, some substances in grains, including gliadins and lectins, may also in some people increase intestinal permeability or leaky gut syndrome. That’s why fibrous vegetables are front and centre in many of the recipes I now create because, since following a Paleo-style diet, they are one of the key groups of ingredients I use to bulk up

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Fabulously FIBROUS fare Fibrous vegetables are such nutritional powerhouses that it’s well worth finding more ways to include them in your diet. Fortunately, with recipes like these, that won’t be a chore. WORDS / PETE EVANS

FOOD FIBROUS VEGETABLES meals and ensure that I’m absorbing antioxidants and phytonutrients daily. You see, the main reason for increasing your intake of fibrous and leafy vegetables each day is because eating plant foods like these, with their superior antioxidant content, is one of the most natural ways in which you can help combat the toxic environment you’re exposed to in modern-day life. Fibrous vegetables contain many cancer-fighting compounds that can help your body better detoxify the many pollutants and toxic chemicals that surround you, amounts of which far exceed anything our ancestors would ever have experienced. Green, leafy, fibrous vegetables, such as kale, spinach and silverbeet, are also loaded with beneficial vitamins such as B vitamins and vitamin K, and minerals such as magnesium. Magnesium is key for promoting calcium absorption, which ensures optimal muscle and nerve function, as well as helping to boost the immune system. It’s also the mineral responsible for relaxing blood vessels and balancing the stress hormone, cortisol. Why are the antioxidants and phytonutrients present in fibrous vegetables so important? Recent research is showing just how vital increasing your intake of phytonutrients and antioxidants is in reducing the oxidative damage and inflammation caused by the pollutants and toxins in our environments. What antioxidants do is actually act as pro-oxidants in the body, stimulating mild oxidative damage and kicking the body’s natural antioxidant defence systems into gear, allowing our bodies to function better and stronger. New scientific research is showing that this process is very important, and I’m a big fan of organic, fibrous, leafy vegetables because they are one of the main ways to get this process happening in our bodies. Furthermore, the fibre in these vegetables also acts as a digestive broom, helping your body to eliminate waste by cleaning the digestive tract and colon. This can dramatically improve both the digestive system and gut health, meaning the body is able to absorb more nutrients from the other foods you are eating. Some people with chronic digestive systems, however, do need to be mindful of how much fibre they consume. That’s because the human digestive system isn’t designed to break down fibre; instead, it ends up

undigested in the bowl, which is where your gut flora resides. If you have a healthy gut, with the right balance of beneficial bacteria, these microbes are enhanced by the addition of fibre. But, if your gut is filled with pathogens, yeast or fungi, then suddenly adding lots of fibre can make the health problems you may already be suffering worse. That’s why, if you do experience an increase in gas or discomfort from increasing your intake of fibrous veg, you could opt to instead juice them, cook them more fully to break down bacteria-enhancing fibre or look into the GAPS (Gut and Psychology Syndrome) diet to help restore your digestive health.

EASY ADDITIONS Given their superior health benefits, I thoroughly encourage you to incorporate fibrous vegetables into your daily diet by experimenting with plenty of vegie-rich recipes. And, when

Fibrous vegetables give you a slow, sustained energy release, leaving you feeling fuller for longer while letting your body reap their incredible health beneﬁts.

as a side dish to most of the meals I eat. Not only do fermented veg add a tasty, extra-sharp bite to any meal, but fermented fibrous vegetables are even more potent at delivering phytonutrients and antioxidants into your system than their unfermented counterparts. For me, adding fibrous fermented vegetables into my daily diet has been the single biggest game-changer for my health. They have boosted my energy levels, improved my mental focus and enhanced my physical and emotional wellbeing immensely. They’ve also helped to balance the bacteria in my gut and the digestive and skin issues I once suffered regularly are now a distant memory. That’s why I’ll keep on waving the flag for fibrous vegetables — and the power of fermented foods — because, no matter how frantic my schedule is, fermented vegetables are the one food I always eat because they help me bounce through the day with increased energy and sustained focus. The next time you’re out shopping for vegetables, I encourage you to take a list of your favourite fibrous beauties with you and get inspired to create meals out of one of the most nutrientdense foods out there. Then watch your body reap the benefits. Cook with love and laughter, Pete

KALE CAESAR SALAD Serves: 4

shopping for these veg, make sure you select local, organically grown and in-season produce by heading to your local farmers’ market or grower to get the best, freshest quality. Or, better yet, grow your own! I love including fresh fibrous veg in my breakfasts. My favourite morning dishes include poached eggs with bacon and some avocado and wilted spinach or silverbeet; and my current post-surf weekend go-to recipe: baked eggs with Paleo beef sausages, kale and spiced tomato. Some of the other ways I love to prepare fibrous vegetables include eating them raw in a salad, lightly stirfrying them in some garlic and coconut oil or popping them in the pan with a squeeze of lemon juice and a half cup of bone broth. Finally, the best way I have increased my intake of fibrous vegies over the past few years is by adding a tablespoon or two of fermented fibrous vegetables (sauerkraut, kimchi and cultured pickles)

6–8 rashers of bacon 4 eggs 1 bunch (about 300g) kale, finely sliced Juice 1 lemon 3 tbsp extra-virgin olive oil 2 tbsp chopped flat-leaf parsley leaves 4 tbsp pine nuts, toasted 4 anchovy fillets, rinsed & halved (optional) 4 macadamia nuts, grated Caesar Dressing 2 egg yolks 4 anchovy fillets, rinsed & finely chopped ½ garlic clove, crushed 1 tbsp lemon juice 1 tsp Dijon mustard 250mL olive oil Sea salt & freshly ground black pepper Pan-fry the bacon until crisp and golden. Remove from pan, drain on paper towel and leave to cool. Chop into small pieces and set aside. Place eggs in a large saucepan of water. Bring to the boil over medium heat and simmer for 5 mins, or until cooked to your Warm baby beetroot & sorrel salad

WELLBEING.COM.AU | 87

FOOD FIBROUS VEGETABLES liking. Remove from the heat, drain and cool in iced water. Peel, quarter and set aside. To make the Caesar dressing, combine egg yolks, anchovies, garlic, lemon juice and mustard in a food processor or blender. Process brieﬂy until combined. With the motor running, gradually add the oil, drop by drop, until the dressing has emulsiﬁed and thickened slightly. Now pour in oil in a steady stream and continue to process until the dressing is the consistency of pouring cream. Check seasoning, adding salt and pepper or more lemon juice as desired. Place kale in a bowl and add lemon juice and olive oil. Mix gently, rubbing lemon juice and oil into kale, and allow to stand for 5 mins. Place half of the Caesar dressing on the kale and mix gently. Tip dressed kale into a large serving bowl and scatter on parsley, pine nuts and anchovies (if using). Top with bacon, soft-boiled egg and grated macadamia nuts.

Cauliflower Fried Rice

CAULIFLOWER FRIED RICE Serves: 4 1 cauliflower head (about 1kg), separated into florets 4 slices bacon or ham, diced 4 eggs, whisked 2 tbsp coconut oil 1 onion, finely chopped 2 garlic cloves, finely chopped 200g small raw prawns, shelled & deveined 100g shiitake or oyster mushrooms, sliced 2.5cm piece ginger, finely grated 100g okra, sliced 100g Brussels sprouts, sliced 2 tbsp tamari 50g bean sprouts 2 spring onions, finely sliced 2 tbsp chopped coriander leaves 2 tbsp chopped flat-leaf parsley leaves 1 tbsp chopped mint leaves Sea salt & freshly ground white pepper Coriander leaves, to serve Sliced chilli, to serve (optional) Fish sauce, to serve Pulse cauliflower in a food processor until it resembles rice. In a large frying pan or wok, fry bacon over high heat until crispy. Remove and set aside. Tip eggs into pan and tilt pan so egg covers base. Cook for a couple of minutes, or until egg is set. Remove, slice into thin strips and set aside. Heat coconut oil in pan over high heat, add onion and garlic and cook for a few minutes, or until softened. Stir in prawns, mushrooms and ginger and cook for another few minutes. Add okra and Brussels sprouts

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and cook for 1 min. Add cauliﬂower and cook for 2–3 mins, or until tender. Add bacon, egg, tamari, sprouts, spring onion, herbs and some salt and pepper and cook for 2 mins, or until everything is heated through and well combined. Serve with coriander, chilli (if using) and a splash of ﬁsh sauce.

RAW ZUCCHINI LASAGNE WITH PESTO, OLIVES & TOMATO Serves: 6 , Prep time: 2 hours 15 mins 5 large zucchini 1 bunch basil leaves 1 clove garlic, ﬁnely chopped 2 tbsp lemon juice 80mL (⅓ cup) good-quality extra-virgin olive oil, plus extra for brushing 1 tbsp parsley, ﬁnely chopped 12 cherry tomatoes, quartered Baby purple & green basil, to garnish (optional)

400g cashew cheese or macadamia cheese (see following recipe) Tomato Olive Pesto ½ head (about 300g) broccoli ﬂorets ½ cup green Sicilian olives, pitted 200g semidried tomatoes 3 vine-ripened tomatoes, deseeded & chopped 200g button mushrooms 1 tbsp tomato paste 1 long chilli, deseeded & chopped 1 sprig rosemary, ﬁnely chopped 6 tbsp good-quality extra-virgin olive oil 1 tbsp red wine vinegar 2 garlic cloves, chopped Sea salt & pepper, to taste To make lasagne sheets, slice the zucchini into very thin strips (approximately 2mm thick) using a mandolin or sharp knife. Set aside. To make pesto, place all pesto ingredients in a food processor and blend

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FOOD FIBROUS VEGETABLES until smooth. Add a little water or oil if needed. Season with sea salt and freshly ground pepper. Using a 14×22cm deep rectangular dish or tray, arrange 6–8 slices of zucchini sheets lengthways in a single layer, slightly overlapping, to cover the dish. Brush with a little extra-virgin olive oil and sprinkle with a touch of sea salt. Evenly spread 8 tbsp of pesto on zucchini layer and then sprinkle a few torn pieces of basil. Place another layer of zucchini slices on top of the basil in a single layer and brush with a little extra-virgin oil and season with sea salt. Spread 6 tbsp of cashew cheese on second layer of zucchini sheets, then evenly place another layer of zucchini sheets on top and spread with another 6 tbsp of pesto and torn basil over the top. Repeat this process one more time or until you have used up all the ingredients, but reserve some zucchini for the top. Finally, lay ﬁnal layer of zucchini on top, brush with a little oil and season with sea salt and place in the freezer for 2 hours or until frozen. Freezing the lasagne makes it easier to portion it into neatly cut pieces. When lasagne has frozen, remove it from dish and place on a chopping board. Cut into six even portions and return to fridge to thaw for 1 hour. Just before serving, place garlic, lemon juice, extra-virgin olive oil and parsley in a bowl and whisk well to combine. Add cherry tomatoes and toss through dressing.

Raw Zucchini Lasagne with Pesto, Olives & Tomato

Season tomatoes with sea salt and freshly cracked pepper. Place lasagne on serving plates, then top with tomato salad and drizzle a little more dressing over the lasagne. Finish with some baby basil leaves, pinch of sea salt and freshly cracked pepper.

MACADAMIA CHEESE Makes: 600g, Prep time: 5 mins (plus 7–12 hours soaking time) 320g raw macadamias 4 tsp lemon juice 1 tsp sea salt Pinch freshly ground black pepper

Curried Macadamia Kale Chips

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Soak macadamias in 750mL of water for at least 7 hours (overnight is best). Drain and rinse nuts thoroughly under warm water. Place macadamias in a food processor and add lemon juice, salt and pepper, then pulse for one minute to combine. Add 240mL of water and continue to process until the texture is smooth. If the macadamia cheese seems overly thick or dry, gradually add more water and lemon juice to adjust the consistency. Macadamia cheese can be stored in the fridge for up to one week. Variations: Cashews can be used in place of macadamias. Simply soak the nuts for at least 2–4 hours and halve the added water. You can also add ﬂavour using one teaspoon of truﬄe oil or chilli oil.

CURRIED MACADAMIA KALE CHIPS Serves: 2–4, Prep time: 10 mins Cooking time: 40 mins 60g macadamia nuts, soaked overnight in ﬁltered water 3 tbsp coconut oil 1 tbsp lemon juice ¼ tsp sea salt 1 large bunch of kale (about 400g), central stalks removed, leaves roughly torn 1½ tsp curry powder Preheat oven to 120°C. Grease and line large baking tray with baking paper. Drain macadamia nuts and pat dry with paper towel. Combine nuts, coconut oil, lemon juice and salt in bowl of food processor and process to make a slightly coarse paste. (Alternatively, use a mortar and pestle to crush the nuts, then add remaining ingredients and pound to form a coarse paste.) Transfer paste to a large bowl, add kale and toss to coat evenly. Season with more salt if you like and sprinkle over curry powder. Arrange kale in a single layer on prepared tray and bake for 30–40 mins. Don’t overcook or they’ll burn! Remove from oven and cool on baking tray. Pete Evans is a chef, Paleo ambassador, health coach, restaurateur, media personality and author of a new book, Family Food. W: peteevans.com.au

Stinging nettle has been scientifically shown to inhibit inflammatory mast cells, histamine and prostaglandins.

BODY ALLERGIES

Easing allergies Who needs itches, sneezes, rashes and wheezes? Allergies annoy around 40 per cent of us, according to the WHO. Reactions ranging from sniffles to life-threatening anaphylaxis are on the rise. Fortunately, nature offers many ways to prevent and appease these common concerns. WORDS / CAROLINE ROBERTSON

Photography Getty Images

ome lucky people seem Teflon coated. They can roll in the hay, eat anything, inhale fumes and load on lotions with no adverse affects. Others eat a speck of peanut and have to be rushed to hospital. Allergic responses are atopic when from birth or acquired through life. The list of allergens is endless, as are the reactions triggered by a hypersensitive immune system. Common irritants are plants, animal hair, foods, insects, medicine, mould and more. If you have a predisposition to allergy, your body identifies these innocuous invaders as dangerous and deploys immunoglobulins, mast cells and basophils for protection. Defence forces try to flush, constrict and swell the substance from your system, waging an irksome inner war. The casualties are your skin and membranes causing swelling, redness, itchiness, asthma, mucus, diarrhoea and vomiting. The first attack can be a scary surprise as the allergen isn’t always apparent. Diagnostic tests may include blood, skin prick, patch and an elimination/challenge program. Avoiding allergen exposure is ideal but not always possible. However, studies show you can reprogram your immune response to be less reactive with therapeutic herbs and healing practices.

EFFECTIVE ANTI-ALLERGY HERBS Albizzia lebbek is Ayurveda’s top antiallergy herb. Ayurvedic doctor Rama Prasad finds it reaps remarkable results with eczema and rashes. According to Prasad, “Albizzia soothes skin like a calming inner balm.” This tangy bark

You can reprogram your immune response to be less reactive with therapeutic herbs and healing practices. proved positive results in test cases for asthma, allergic conjunctivitis, eczema, hives, hayfever and sinusitis. One study showed albizzia was more effective than a corticosteroid for allergic conjunctivitis. Research reveals albizzia works by reducing allergy-induced antibodies. Like a peacemaker, it stops the body from attacking itself. It essentially does what pharmaceutical medicines do, but with long-term results and no side-effects. Albizzia increases anti-inflammatory cortisol, reduces mast cells, lowers histamines and tames T-lymphocytes. In plain language, albizzia is like a chill pill to an angry allergy. Garlic is the gold-medal remedy for cold, congestive allergic conditions. This pungent panacea packs an antihistamine punch while warding off viruses and bacteria with its antibiotic allicin content. Science has shown garlic stops the cascade of allergic enzymes and substantially decreases

inflammation and infection. Super antioxidant garlic blocks free-radical havoc wreaked by allergens. To clear coughs, sinuses and sore throats, try taking raw garlic with equal honey, or aged garlic. It has additional benefits of balancing blood pressure, cholesterol and candida. When taken excessively, garlic’s side-effects can include gas, heartburn, nausea, sweating and smelliness! Those taking blood thinners such as warfarin should consult with their health professional before taking high doses of garlic. Goldenseal is a native American herb that has pacified a plethora of allergies over centuries. Crowned “king of the mucus membranes”, goldenseal’s root extract resembles the sticky mucus it cures. It protects the coverings of the respiratory and digestive tracts with its antimicrobial, antibiotic, antifungal and anti-inflammatory properties. This makes it applicable to all allergies, including hayfever, sinusitis and digestive disturbances such as diarrhoea due to food allergies. Goldenseal studies show it stimulates the secretion of anti-allergy chemical interleukin 12, which calms allergies. It also contains berberine, which inhibits inflammatory cyclooxygenase 2, reducing swelling, itching and inflammation. This golden elixir heals both membranes and skin with its astringent and antibiotic powers. It dries up mucus and prevents infections with incredible efficacy. It works well for sinusitis, periodontal disease, gut inflammation and oozing eczema. However, be careful to never take goldenseal while pregnant as it stimulates uterine contractions.

WELLBEING.COM.AU | 93

BODY

Horseradish clears sinuses In fact, it’s so high in iron that like a steam train through a those with haemochromatosis tunnel. Japanese wasabi is are advised against taking much hotter than the fresh nettle. It can also adversely root, which can be obtained affect pregnant women and from Asian stores. This effective diabetics, so should be avoided expectorant will clear catarrh by these people. and fortify membranes due to its pungent allyl isothiocyanate Perilla frutescens is a minty content. Horseradish is Asian herb called shisho in Japanese cooking. For considered the best nasal centuries, Eastern herbalists decongestant as it initially have prized this potent leaf for stimulates mucus secretion its anti-allergy affects in asthma, then dries it out. The seven eczema and dermatitis. Perilla glucosinolates in horseradish are is gaining international demand natural antibiotics. This effect as recent research confirms is enhanced as horseradish its powerful anti-inflammatory increases circulation and actions. Several antiurination to expel any infections inflammatory components of that may aggravate allergies. perilla leaf include the flavonoid Horseradish may be taken in a luteolin and tormentic acid, both tablet or capsule form as well as natural antihistamines. External the fresh root. Consuming onequarter of a teaspoon of grated Horseradish is considered the best nasal application of triterpene acids isolated from perilla produced root in one cup of guacamole or decongestant as it initially stimulates a marked reduction in inflamed salad is a medicinal meal. It’s mucus secretion then dries it out. ears in mice. It also prevented more effectively absorbed when experimental anaphylaxis in mixing one-quarter of a teaspoon mice. Perilla has a similar appearance respiratory linings. Thus it reduces the of grated horseradish with one and nutrients to nettle as it’s rich in sore throats, ulcers, irritated lungs and teaspoon of apple cider vinegar. Be calcium, iron, potassium, vitamins A stomach pains that can accompany aware that horseradish is too heating and C, and riboflavin. Perilla holds allergies. Licorice may increase for those with gastric ulcers or impaired great promise for asthma sufferers, water retention and hence raise blood kidney function. as one study concluded it gave relief pressure, so should be taken under comparable to the effect of prednisolone. medical supervision if these are issues. Licorice is a sweet stick that soothes Another study showed 90 per cent itchy skin, tickly coughs and inflamed intestines. It’s a tasty way to keep Stinging nettle is a furry-leafed plant improvement in the bronchitis symptoms allergies at bay, though unfortunately that causes extreme skin irritation of cough, asthma, sputum and wheezing. when touched yet rapidly relieves licorice lollies rarely contain real While generally regarded a safe herb, it allergies when eaten — after heating licorice. To reap its anti-allergy benefits, shouldn’t be taken during pregnancy. or freeze-drying. This popular herb for try the root tea, extract or external gel. hayfever, rhinitis and eczema is now It’s excellent for eczema, psoriasis, Turmeric is terrific for allergies, backed by recent studies. Nettle has asthma, bronchitis and inflammatory arthritic aches and gut inflammation. been scientifically shown to inhibit digestive diseases. It’s championed Adding an inch of turmeric root to fresh juice improves the skin, membranes inflammatory mast cells, histamine and by Chinese herbalists as the supreme and pain. Research shows it’s a prostaglandins. It also boosts immunity anti-allergy tonic, and science supports superhero in assisting eczema, uveitis by increasing T-cells. A conclusive this claim, concluding licorice contains (inflammation of the eye), hayfever, trial by Portland’s National College over 10 anti-inflammatory flavonoids, asthma and bronchitis. This is all due of Naturopathic Medicine in the US chalcones, saponins and glycyrrhetic to its curcuminoids: effective antifound it more effective than placebo for acid. It has natural steroid actions inflammatories and antihistamines on allergic rhinitis. It reduced participants’ and adrenal effects, which improve par with pharmaceutical drugs such itchiness, mucus and sneezing. immunity and the stress response. The as hydrocortisone and phenylbutazone. Empirical evidence shows nettle also soothing, demulcent action of licorice It also contains immune-boosting eases animal allergies and hives. It’s coats and heals inflamed digestive and lipopolysaccharide and antioxidant great to take a few weeks before allergy activity strong enough to scavenge season and even before meals that may the dangerous hydroxyl radical. disturb digestion. Our blood, bones, While some anti-inflammatory drugs hair, skin and nails also benefit from damage the digestive system, turmeric nettle’s mineral boost as it’s rich in iron, heals it. A UK study over eight weeks silica, calcium, magnesium, sulphur, concluded turmeric gave a 60 per vitamin C and purifying chlorophyll.

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Photography Getty Images & Bigstock

ALLERGIES

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BODY ALLERGIES

Clear your colon with a weekly cleanse of nothing but low-starch vegetable broth for a day. Minimise mucousy foods that are like glue to allergens. These include dairy, rice, wheat, sugar and bananas. Foods that are rich in both vitamin C and flavonoids fortify tissues and allay histamines. Include apples, berries, broccoli, buckwheat, capers, capsicum, coriander, kale, kiwifruit, mango, papaya, parsley and watercress in your daily diet. Garlic, onion and horseradish taken regularly dry secretions and increase immunity. IMMUNOTHERAPY Taking an apertif of apple Allergy awareness is growing, cider vinegar is alkalising and along with testing and aids elimination. Perilla has a similar appearance Beta-carotene-rich foods treatment options. Testing such as apricots, carrots, sweet varies according to the allergy and nutrients to nettle as it’s rich in potatoes, pumpkin and mango and reaction. For example, a calcium, iron, potassium, vitamins avert allergic reactions. simple grass allergy shows A and C, and riboﬂavin. Take probiotics and as a rash within 10 minutes l-glutamine to ensure healthy of exposure. However, a food SPRING CLEAN immunity and prevent the leaky gut allergy may take an hour to manifest Purifying your internal and external often associated with allergies. and can include subtle behavioural The essential fatty acids that are environment protects you from allergic symptoms such as irritability. Testing is present in fish or flaxseed oil reduce flare-ups. Try the following to avoid tricky when there are multiple agents allergic inflammation. allergy exposure: causing allergies. Steam-clean bedding, carpets, pillows, A very promising protocol to test Thanks to Ayurvedic doctor Rama upholstery and brushes with eucalyptus and totally eliminate allergens is the Prasad who practises in Bondi Junction, oil if you are allergic to dust mites. provocation neutralisation approach. Clear moulds with the help of borax Sydney, Australia. W: drramaprasad.com This is similar to a homœopathic References available on request. instead of bleach, which tends to vaccination. It was pioneered in the aggravate allergies. 1950s by Carleton Lee of the US city of Wear a mask, covering clothes and Missouri. The method involves eliciting AVOID ANAPHYLAXIS gloves while cleaning or gardening. and eliminating an allergic response Use an air filter, which clears Anaphylaxis is an acute allergic by administering a drop of the allergen attack that can cause death if microscopic particles. orally or intravenously and then giving untreated. As this often occurs at Choose natural fibres instead of progressively weaker dilutions of the unexpected times, an emergency synthetic fabrics that attract pollens same allergen. Doctors in the US are anaphylaxis plan is vital for survival. through their static. taught the protocol by the American Inform anyone who is likely to be Exercise when pollen counts are Academy of Environmental Medicine. around what you’re allergic to and lowest, before dawn or evening. The success rate for this approach is how you may react if exposed. This There are also many daily routines up to 90 per cent. includes family, friends, school, that you can employ to relieve your Low-dose immunotherapy is a work, recreation centres etc. Wear allergic symptoms: first-line treatment of allergies at a medical alert bracelet and always Use a neti pot to cleanse your sinuses, Breakspear Hospital in the UK. This carry an epinephrine auto injector followed by a smear of sesame oil desensitises the immune system such as an EpiPen or AnaPen. inside the nostrils to prevent the by administering regular, gradually penetration of allergen. increasing amounts of the allergen Rinse eyes in triphala water or fennel by drops or injections. Sublingual tea both morning and night to flush out immunotherapy improved allergy Caroline Robertson is a naturopath with an any irritants. symptoms by 40 per cent, according eclectic approach to holistic healing. She offers Cleanse your mouth with thyme or tulsi to an analysis of 63 randomised transformative consultations, courses and health retreats. W: carolinerobertson.com.au tea to flush the lymphatic-rich area. controlled trials.

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Photography Getty Images

cent improvement in IBS (irritable bowel syndrome) symptoms. Taking turmeric regularly protects the gut, as a study revealed mice given an inflammatory agent that normally induces colitis were protected when curcumin was added to their diet five days beforehand. The mice given curcumin lost less weight than the control animals and all their colitis signs subsided. The only downside to this yellow mellower is that it can stain clothes. Don’t put detergent on marks; simply place it in the sun for an hour and it clears — just as your symptoms should.

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COMMUNITY FOOD & CULTURE

here is a cloud covering the future of life on Earth. A critical element to the formation of this cloud is excessive food waste and consumption. According to Carolyn Steel, author of Hungry City: How Food Shapes Our Lives, we are faced with this surfeit of food consumption and waste due to

ever-growing urban populations. Cities are responsible for 75 per cent of the world’s food and energy sources and, if you consider that the world is estimated to be 80 per cent urban by 2050, there is a large problem at hand. Excess food consumption is a sustainability issue created by humans and the problem needs to be addressed.

Steel, along with other key theorists on urban sustainability, sees the revision of the way we look at food systems as critical to the construction of a fruitful future for the planet. In reflecting on the importance of food systems for culture and sustainability, Steel champions the term “Sitopia”, which has underlying utopian principles: it combines the

SITOPIAN VISION Food plays a central role in our lives and, as we discover, has the potential to positively influence communities via urban food systems. WORDS / ANNA HICKEY

A beekeeper at Brooklyn Grange Rooftop Farm, the world’s largest rooftop soil gardens split over two spaces.

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COMMUNITY FOOD & CULTURE a creative approach to bringing food systems back to the centre of densely populated areas. One way people are doing so is by creating food systems from pollination to consumption by implementing rooftop bee cultures. This urban apiculture movement is also supporting the protection of the honey bee from

threats such as disease and human harm. It’s common for inner-city beekeepers to place hives on the roofs of cafes, restaurants and hotels, making the travel distance from production to plate minimal. Bees are critical to the evolution of local produce, pollinating many of the fruit and vegetables we consume, so the rise of urban apiculture is a practical development in the actualisation of Sitopian ideals.

FOOD WASTE VS FOOD PLACE The modern world is a fast-paced consumer society; we are educated to think that material objects equal happiness. The constant focus on consumption is gravely impacting the sustainability of Earth. Food waste is considered by many environmentalists to be the biggest issue casting a big black question mark over the future. According to FoodWise, an initiative of not-for-profit DoSomething! aimed at reducing the environmental impact of food consumption, the average Australian household throws away 20 per cent of grocery purchases, costing the average household about AU $1036 per year. The role grassroots initiatives such as the various urban beekeeping movements play in connecting community members with food systems is critical to reducing this unnecessary and culturally detrimental waste. In the journal paper Urban Sustainability: Learning from Best Practice, academic Harriet Bulkeley notes that the underpinning values behind Sitopia are around: Connecting people with the source of food and engaging with farmers Creating global food systems that are ethical Achieving government support so farmers can rise above supermarkets Creating localised, interconnected food relationships Ongoing dialogues around food To reach these ideals and improve sustainability, cities need exemplar projects and examples of best practice for which learnings can be applied within the urban space. Like the rooftop honey movement, a number of considered rooftop farms are sprouting up in contemporary cities, starting food-system conversations and setting best practice. Eagle Street Roof Farm is a 6000-sqft green-roof organic vegetable farm that sits on top of a warehouse in the über trendy area of Greenpoint in Brooklyn, New York. The farm has sweeping

Photography © Esther Horvath / Brooklyn Grange Rooftop Farms

ancient Greek word sitos, meaning food, and topos, referring to place. In a Sitopian society, food is a central, valued element to life. Progressive Sitopian visionaries are creating movements in major cities globally. In places like Melbourne, Hong Kong, Shanghai, Toronto, New York and Paris, these individuals are taking

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Photography © Anastasia Cole Plakias / Brooklyn Grange Rooftop Farms

Urban growers such as those at Brooklyn Grange Rooftop Farm help ensure city dwellers retain a connectedness to their food sources.

views of the Manhattan skyline. It also produces fruit and vegetables that are sold onsite and to restaurants in the area. A Farm-Based Education team hosts ongoing education and volunteer programs to teach city-dwellers about farming and, more specifically, where their food comes from. Near Eagle Street Roof Farm sits Brooklyn Grange, which has the world’s largest rooftop soil gardens split over two spaces. There are similarly ambitious farm projects taking place in urban centres in other countries, such as City Farm in Tokyo and HK Farm in Hong Kong. By creating dialogue around food production, such initiatives are fostering broader Sitopian community movements.

CONNECTING WITH FOOD IS CONNECTING COMMUNITY City dwellers are losing their connectedness to food sources as farmland becomes increasingly far removed from urban existence. Accompanying this disconnect, members of the community no longer feel a sense of ownership or responsibility for the food they consume. Supermarkets are contributing to this urban disconnect with food sources: they are convenient and offer “fresh” produce all year round — and sometimes all night long. Consumers are led by supermarkets’ misrepresentation of nature; they

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The average Australian household throws away 20 per cent of grocery purchases, costing approximately AU$1036 per year. expect fruits like avocado all year round and do not appreciate seasonality. According to Carolyn Steel, taking the time to consider food more would assist individuals to connect with their environment. In Hungry City: How Food Shapes Our Lives, Steel eloquently writes, “If we connected the peas on our plate to someone, somewhere, farming; the chicken in our sandwich to a living animal; related the taste, texture, colour of the food we eat to the weather and seasons. Food is the envoy of the countryside — a living part of the landscape where it was grown. Apart from making clear ecological sense, eating locally and seasonally is more enjoyable.” It’s from this perspective that Local Organics, a food hub based in Melbourne, has seen the positive effect of their business. Owners Marcus and Angie supply their local community with seasonal fruit and vegetables carefully sourced directly from Victorian farmers.

“I think knowing and engaging with how your food is produced and where it comes from, and being able to afford to regularly choose to buy and cook good food, are fundamental to the sustainability of individuals, societies/ communities and the environment,” says Angie. Understanding the wide reach of food’s impact on the environment, Local Organics strives to supply produce in a manner that is affordable, transparent and ethical, all of which are critical to Sitopian values. In discussing the personal benefits of contributing to the broader food system, Angie continues, “I feel more connected to the weather and more grateful for what is on offer. Also, I now feel connected with farmers, the land and the people who eat [our] food boxes.” Understanding food not only connects people with their sustenance at an individual level but inspires genuine interest in the natural world and the community. Small grassroots operations such as Local Organics provide accessible shopping alternatives to supermarkets and truly educate individuals about food systems and how to manage food consumption. They honour the role farmers play as key participants in “food places”.

ACHIEVING SITOPIA THROUGH SOCIAL MEDIA The need for social media engagement to foster the sustainability of the world has been addressed by the United Nations. During the Rio+20 conference in 2012, a Rio+Social conference was held. This discussion was developed from a global recognition of the importance of tackling issues around sustainability and linked specifically to use of social media and technology. Thanks to social media, those with likeminded ideas can curate their online engagement without consideration of geographical boundaries, which truly promotes diverse and enriched cultural perspectives. Instagram is a great example of how sharing life through photography can connect and enhance culture. It also has the capacity to raise awareness of Sitopian values. A simple search of the hashtag “food” phenomenally retrieves more than 117 million images on Instagram, showing a clear desire within society to share food experiences. “Liquid modern” is a theoretical term that Polish theorist Zygmunt

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COMMUNITY

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FOOD & CULTURE Bauman associates with life in the age of the internet. Liquid modern life is aligned with the idea that our cultural existence is ever moving. It is structured around freedom of individual choice and responsibility, and our cultural existence is defined by the personal decisions we make on a daily basis. Social media facilitates this fluid movement of culture through the expression of individuality — each of us does, says and shares what we like. The many millions of online conversations around food are encompassed in this notion. Food photography bloggers are capturing a modern history of food consumption in a way that has previously not been possible. This capacity to capture and see the world through food will change individual cultural perceptions forever. According to Steel, when viewing the world through food, everything changes. What was once unconnected becomes linked. She sees food as an important force shaping the world. Renowned photographer Susan Sontag seemingly understands Steel’s propensity for food to change the trajectory of the world from the perspective of photography. In her book Susan Sontag On Photography, she writes, “The camera makes exotic things near, intimate; and familiar things small, abstract, strange, much farther away.” The capacity for food and photography to influence culture is clear. It seems that, together, with the help of social media they are allies for Sitopia. While photo-blogging of food does not directly change food systems within cities, it certainly does facilitate conversations around food and improve the perceived value. Steel sees that a central action supporting the actualisation of Sitopia is for individuals to consider food more and create connections between the food on a plate and its origins. She sees that food is a truly unique part of culture globally in that it’s responsible for connecting everything together. This is where food photo-blogging and recipe sharing helps. Instagram isn’t the only online space supporting cultural enrichment through food. Web-based photo sharing platforms such as Pinterest also create active online communities and do so effectively through categorising photos. This process of personal categorisation highlights the collaborative, inclusive experience of social media. Individuals can gather, communicate and reflect on

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Progressive Sitopian visionaries are taking a creative approach to bringing food systems back to the centre of densely populated areas.

topics relating to food, with amateurs and professionals participating in the same conversation. Such opportunities seed interesting, diverse reflections on food systems and create dialogue between people of different cultures and communities. The proliferation of food photo-blogging has the capacity to allow more people to engage with food. Such benefits of social media engagement support the Sitopian value of creating food systems that are equitable. Everyone needs to be responsible for their environment and education through channels such as Instagram, Pinterest and Twitter help individuals understand this responsibility.

FOOD AS A FORM OF DIALOGUE The true influence behind the success of urban food system mavericks like Eagle Street Roof Farm, Local Organics and the rooftop beekeepers stems from the idea of food being a form of dialogue that brings people together. The United Nations recognises this and there’s a growing emphasis being given to grassroots initiatives that are helping more individuals see and start to understand food systems.

This global movement in support of Sitopian values is being influenced, and in part driven, by social media and technology is facilitating cultural shifts towards a better understanding of food systems. The capacity of technology to create engaging two-way conversations around our world’s future is powerful. Unique and diverse relationships and dialogue are forming around the need and desire to create ethical food systems and connect people to them. In light of this, there is hope for sustainable communities and for the Sitopian vision to come into fruition.

RESOURCES Brooklyn Grange, New York, brooklyngrangefarm.com City Farm, Tokyo, city-farm.jp Eagle Street Organic Farm, New York, rooftopfarms.org FoodWise, foodwise.com.au/foodwaste HK Farm, Hong Kong, hkfarm.org Hong Kong Honey, hkhoney.org Local Organics, localorg.com.au Melbourne City Rooftop Honey, rooftophoney.com.au Anna Hickey is a freelance writer based in Melbourne, Australia. She is fascinated by people, food and all forms of culture.

MIND POSITIVE TECHNOLOGY

TECHNOLOGY FOR THE SOUL We hear lots about the downside of technology, but there’s a flipside, too: when used with a sense of social consciousness and bearing pitfalls in mind, high-tech can be super helpful. WORDS / CARROL BAKER

et’s face it: modern technology over the past decade or two has copped a bad rap. It wastes too much time, it’s impersonal, it promotes sedentary living and it stresses us because, once we plug in, we’re accessible 24/7. But there’s a flipside. Modern technology, including the internet and social media sites like Instagram, Facebook, LinkedIn and Twitter, can also enrich our lives, connecting us to others in ways the real world can’t. Technology can help you to find long-lost friends and stay in touch with those who live far away. Modern technology has also paved the way for easy interaction with people from other cultures and social, economic or religious backgrounds. Technology can also be a friend to the environment. There are fewer trees being felled to print books and written communication. With more people working from home via computers and smartphones, there are fewer cars on the road pumping out carbon monoxide. Like most things in life, however, technology needs to be used with a sense of social consciousness. It’s important to dispose of any e-waste via a recycling service so toxins don’t leach into the environment. Chatting

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online can never replace the warmth and comfort of a skin-on-skin hug from another. Reliance on social media can create isolation and a sense of disconnectedness from a world you cannot truly reach out and feel on a three-dimensional level. But one thing’s for sure: love it or loathe it, modern technology is definitely here to stay. Here are eight ways to make it work for you.

HEY, TRENDSETTER!

According to the World Bank, 83 per cent of Australians are internet users, with New Zealanders following closely behind at 82.8 per cent. Access to online cutting-edge technology means anyone can stay up to date on trends and events. And it’s not just slim-hipped, doubleshot-mocha-sipping Gen Ys who can be socially savvy. While the current exploits of the Kardashian clan might not be on your social radar, you can source up-tothe-minute ground-breaking news with a few deft keystrokes.

Avoiding the pitfalls Don’t forget to march to the beat of your own drum. It’s OK to be a trailblazer, not a trend follower. Knowing what current trends are out there as soon as they

emerge doesn’t mean you have to blindly follow them. Celebrate your individuality, your uniqueness. After all, there is no one on the planet who is just like you.

ANYONE CAN ACCESS IT

Information and knowledge — once gleaned by thumbing through scores of encyclopaedias or painstakingly sorting through yellowing newspapers or microfiche films — is now only a click away. Technology for the most part has also levelled the playing field. We can all be equally informed if we have the technology interfaces or access to them. Most information sourced via the internet is free, including studies and reports, some of which could only

If you’ve never done it before, the sheer bliss of stumbling out of bed, grabbing a coffee, donning your fluffy slippers and being work-ready can never be underrated.

Photography Getty Images & Bigstock

previously be procured if you had the cash to pay for them. Plus, it can be anonymous. Don’t want the world to know you’re a closet GI Joe doll collector? eBay awaits you.

Avoiding the pitfalls Don’t believe everything you read, see or hear online. Familiarise yourself with credible information portals and search these for information rather than just do a broad internet search. Always check credentials and look for specialised websites endorsed by reputable user groups. Leading cyber safety expert Susan McLean says the internet should never replace the voice of experts. “It might

If you’ve never done it before, the sheer bliss of stumbling out of bed, grabbing a coffee, donning your fluffy slippers and being work-ready can never be underrated. be great for general information, but you certainly wouldn’t take the word of Wikipedia or Dr Google if you were looking for a way to battle lung cancer,” she says. If you are using the internet to source basic information, here’s McLean’s tip: “Try to find the same

information across other sites. Good information will always be consistent — but poor information won’t.”

YOU CAN WORK IN YOUR PJS

If you’ve never done it before, the sheer bliss of stumbling out of bed, grabbing a coffee, donning your fluffy slippers and being work-ready can never be underrated. With modern technology, you can be connected to your workplace via email, phone or Skype, so in some occupations it becomes possible to work at home. Such “telecommuting” has also proven to be more cost-effective for business. In a nine-month experiment

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MIND POSITIVE TECHNOLOGY in the 16,000-employee, NASDAQlisted Chinese firm Ctrip, half the group worked from home four days a week while the other half (the control group) spent all five days in the office. Productivity for the group that spent four days out of five at home increased by a significant 13 per cent.

Avoiding the pitfalls If you do work from home, it’s important to factor in some time to connect with others so you don’t become socially isolated. Share coffee and a chat with colleagues and friends, make networking events a priority and keep up to date with training events and social functions.

MORE FREE TIME

For decades, people have lamented that their work-life balance needs an overhaul. With modern technology there are no more excuses. You can accomplish more in less time. There’s no need to wait for snail-mail replies or someone to return a call: texts, emails and mobile phones mean you can — theoretically — get instant responses. It also allows you to make the most of wasted moments. Instead of being stuck in traffic sucking up exhaust fumes, thanks to modern technology you can listen to an e-book or pump up the volume on your tablet and sing out loud to your favourite song (guaranteed you’ll make your fellow commuters smile!).

Avoiding the pitfalls Susan McLean says that, while forums can be a positive idea, it’s also important to observe what you see and hear with critical judgement. “I see so many people hanging on every word of bloggers who are actually peddling misinformation,” she says. “Readers often become so wrapped up in the blogger they believe everything they say.” It’s also important to use location tracking services wisely. Think before you share information or meet your online friends, and value your privacy and personal boundaries. If someone you’ve met online asks you to step outside your comfort zone — don’t.

IT’S MAKING US SMARTER

With information at our fingertips, we are accessing far more snippets of information than before and so limbering up our brains a whole lot more. Certain apps can also change the way we think and learn. Clive Thompson, author of Smarter than you Think: How Technology is Changing Our Minds for the Better, argues that “today’s digital tools help us to see more, retain more, communicate more”.

OK, given you have more time, it doesn’t mean you should spend it at work, toiling even more. Getting off that hamster wheel is important. Spend the time you’ve saved by working smart with technology in doing things that rejuvenate your spirit and bring you joy. Have a play date with the kids, take a walk on the beach or trek through a rainforest. Do something fun and frivolous that has always been on your bucket list but you’ve never had time for before. The possibilities are endless.

IT BUILDS COMMUNITIES

Technology allows us to connect with other likeminded souls. Online forums allow you to share experiences and learn from other people who may or may not live nearby. They help you to network with others, gain ideas and even establish and build relationships with online communities, giving you a sense of connectedness.

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So where are we headed in five, 10, 50 years from now? Cars that drive themselves, space-powered solar, video tattoos and labgrown internal organs are just the beginning. Some of these will blow your mind! Brain-computer interfaces — computers that can read and interpret signals directly from your brain! Three-dimensional printing, adding layers until it forms a replica of the actual object. Paper-thin computer screens. These can turn a mirror, window, just about anything, into a computer screen. High-tech pillows to monitor brain activity, showing dreams and even allowing people to share their dreams. On the green front, solar-powered keyboards, flying wind farms, ways to convert waste heat to clean green energy and jets that will fly on weed biofuel.

Making yourself available 24/7 is far from healthy. Set goals for the day and develop good online ﬁltering habits so you can attend to what’s critical, and leave the rest for when you have time. Avoiding the pitfalls

Avoiding the pitfalls

TOP TECHNOLOGIES

Not everyone agrees, though. Associate professor Val Hooper and Masters student Channa Herath, researchers from Wellington’s Victoria University in New Zealand, say online reading is making us lazy. We tend to skim and scan and, as a result, aren’t retaining as much information. The solution? Slow down and centre your thoughts so you are truly in the present moment and can absorb the information.

IT’S AVAILABLE ANY TIME & ANYWHERE

Just realised you forgot to send someone a birthday card? Send them an e-card. Want to comfort a friend who has lost a loved one? Send flowers online. Feel like you need a little soulful wisdom at 2am? Google it. The way the internet is set up makes it easy to find what you want: to tune into a meditation, check out a selfhelp group, access information. For students, it provides a rich learning

environment that can be interactive and it can also appeal to a rich crosssection of learning styles. Some people are more visual while others are more auditory; yet others learn more through hands-on activities or word play. Have you always wanted to go to university but can’t take time off work or do evening classes? Open learning across TAFE colleges and universities has created a brave new world of learning opportunities.

Avoiding the pitfalls Some people experience a form of anxiety called fear of missing out (FOMO) if they aren’t plugged in. Experts tell us it’s one of the reasons people become enslaved to their techno gizmos. Leslie Posen, a clinical psychologist with a special interest in technologies in practice, says it’s OK to switch off. In fact, he says that making yourself available 24/7 is far from healthy. His advice is to set goals for the day and develop good

Photography Getty Images

Technology has heralded a new age in fitness.

online filtering habits so you can attend to what’s critical, and leave the rest for when you have time. “Have regular breaks and do some mindful exercises so you’re aware of what’s going on around you,” he says. “Take the dog for a walk to the park so you interact with other pets and people. You can still have your phone in your pocket in case of an emergency.” If you don’t unplug, you might fall victim to cognitive or information overload, which can affect not only your performance but also sleep patterns. “You can’t keep all the plates spinning in the air at one time — something will be overlooked,” Posen says.

IT CAN BE GOOD FOR YOUR PHYSICAL HEALTH!

With fitness apps that can track how many steps you take each day and apps that count kilojoules, making

you think twice about wolfing down that slice of chocolate cake, there are no more excuses. Apps like Swap It Don’t Stop It allow you to make smarter food choices, and ones like Fitness Builder give you access to exercise images. There are loads of online gizmos, gadgets and tutorials to get you crunching those abs with finesse. Technology has heralded a new age in fitness.

Avoiding the pitfalls Apps can help you get fitter — provided you use them! Technology can also promote inactivity as users sit transfixed by screens instead of engaging in active pursuits. According to the Australian Medical Association’s 2014 report on physical activity, 60–70 per cent of us are not getting enough exercise. Joanne Turner, a dietitian and exercise physiologist from NuActive

Health, says with the global proliferation of social networking services it also becomes easy to compare yourself with others, and this can promote anxiety and fuel unhealthy competitiveness. “Young girls in particular can feel the pressure of body image. There’s a trend at the moment on Facebook with some girls taking photos with their hip bones showing and a concave stomach. It isn’t healthy,” she says. There’s also the danger of some aspects of multimedia offering a onesize-fits-all approach to fitness, adds Turner. “You certainly wouldn’t take a Facebook friend’s medication, but many people wouldn’t hesitate to go on a diet someone on Facebook is on,” she says. Carrol Baker is a freelance journalist who writes for lifestyle and health magazines across Australia.

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hen disciplining children, many parents use timeout, choosing it as a “better” alternative to smacking. However, there is evidence that this parenting tool is significantly more complex than parents think and some experts even consider it a harmful practice.

A CONTROVERSIAL HISTORY Time-out has been used in behavioural parenting programs since the 1960s. Shockingly, most people wouldn’t

know that the technique was actually developed as a method of training laboratory animals and was later used to manage children’s behaviour. Yes, that’s right: it was developed to control animals and today is recommended by some experts as an approach parents can use to control their kids. There are basically two schools of thought on the technique. Some researchers contend that time-out is an effective way to manage children’s behaviour if it is carried out correctly. Other researchers highlight that this

technique focuses on controlling a child’s behaviour through the withdrawal of love, which can have negative consequences. Given these conflicting recommendations, it’s important to look at time-out more critically by weighing up the research evidence on the conditions under which time-out is meant to work, its effectiveness and, most importantly, the implications for both parents and their children.

THE PRO TIME-OUT ARGUMENT

PARENTING DISCIPLINE

Calling time-out on ...

A TIME-OUT? While time-out is a common parenting tool, it may be best to keep your ill-behaving child close and explain the error of their ways. WORDS / DR ROSINA MCALPINE

Photography Getty Images

A CONTROVERSIAL HISTORY Time-out has been used in behavioural parenting programs since the 1960s. Shockingly, most people wouldn’t know that the technique was actually developed as a method of training laboratory animals and was later used to manage children’s behaviour. Yes, that’s right: it was developed to control animals and today is recommended by some experts as an approach parents can use to control their kids. There are basically two schools of thought on the technique. Some researchers contend that time-out is an effective way to manage children’s behaviour if it is carried out correctly. Other researchers highlight that this technique focuses on controlling a child’s behaviour through the withdrawal of love, which can have negative consequences. Given these conflicting recommendations, it’s important to look at time-out more critically by weighing up the research evidence on the conditions under which time-out is meant to work, its effectiveness and, most importantly, the implications for both parents and their children.

THE PRO TIME-OUT ARGUMENT Experts who claim time-out is an effective method for parents caution

that instigating time-out is a complex procedure. Complex? you ask. Isn’t it as simple as putting a child in another room or corner to let them “cool off” or “think about their behaviour”? If you believe that’s all there is to time-out, think again. Advocates of this method claim that, to be effective, time-out needs to be used with a range of other parenting strategies and time-out itself should involve a number of steps. A study by Morawska and Saunders, published in 2011, identified eight factors that need

Unless parents are there to uncover and lovingly guide and support children to develop problem-solving skills, parents cannot know what is going through their child’s mind while they have been sent away into time-out. to be considered when implementing time-out. These included: warning the child; giving a reason to the child; deciding how it was to be carried out, where the child would be and for how long; evaluating the time-out area (to ensure it is less stimulating than the time-in area); determining the schedule; and, finally, monitoring the child and deciding when the child will be “released”. Further, they emphasised that “time-out needs to take place within the context of a warm, caring, supportive environment”.

Now, let’s be realistic. If the successful use of time-out requires numerous steps in a warm, caring and supportive environment, it’s hard to imagine that parents are going to be able to navigate this complexity successfully when trying to manage out-of-control behaviour (hitting, screaming, biting or throwing a tantrum) and, on top of that, could possibly be explosive themselves. It seems, then, that it’s unlikely that parents will be able to use the time-out technique successfully as prescribed. According to the experts, managing time-out effectively requires training. In answer to concerns that time-out was being used without proper instruction, a more recent study carried out by a team of researchers (Drayton et al 2014) evaluated the guidance on the internet about the practice of using time-out that’s available as a free source of advice for parents. The researchers concluded that none of the pages was accurate and found instead they were incomplete, inaccurate and inconsistent, and they cautioned against paediatricians recommending parents use the internet as a source of information for time-out. So, in terms of using time-out as an effective parenting technique, where are we? First, the process is complex and requires numerous steps. Second, it should be carried out in a calm and loving way at times that are likely to be volatile. Third, parents need training from time-out experts. And, finally, advice on the internet is flawed. This doesn’t inspire confidence in using the method successfully and this conclusion is further supported when we consider what the anti time-out researchers have to say.

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PARENTING

Keeping children close, especially in difficult situations, supports a positive parent–child relationship.

THE ANTI TIME-OUT ARGUMENT Researchers concerned with time-out as a legitimate parenting practice highlight that it focuses on controlling a child’s behaviour through the withdrawal of love. If a child misbehaves, he or she gets sent away ... lovingly? Probably more likely to be dragged away kicking and screaming. It seems unlikely that this process will educate or motivate children to learn why and how to behave appropriately, because it focuses children’s attention on getting out of time-out now and ensuring that they avoid future banishment. Then there are the complications of carrying out the process. To explore the issue more fully, let’s use the common parenting challenge of sibling rivalry, where one child hits another child to get their way. In this case, a parent might say something like: “You’ve hit your sister again. Go into time-out.” First, the parent has to get the child into time-out and then get the child to stay there for the required amount of time and, second, to learn new behaviour. More often than not, parents complain that even getting a child into time-out, let alone keeping them there for any length of time, is as stressful as — if not more stressful than — the reason for time-out in the first place. When, best case scenario, the parent has avoided the time-consuming and

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Experts who caution against using time-out are concerned that a child can conclude, “I’m ‘bad’ and I can only be near Mum and Dad when I’m ‘good’.” stressful repeated attempts of returning the child and has managed to calmly and lovingly keep the child in time-out for the required period of time, there is still the matter of helping the child to “learn from time-out”. One of the aims of time-out is to give the child time to “think about their behaviour”. At this point, we need to consider whether the child is motivated to reflect on their behaviour on their own and to come up with better solutions to resolve their issues — in this case, to replace hitting their sister with a better strategy. Further, we need to bear in mind that time-out is recommended for young children, so we have to question whether young children are developmentally capable of reflecting on their own behaviour and complex social interactions with siblings. Hence, it is not unreasonable to postulate that, while in time-out, this boy may spend more time resenting his sister for getting him into trouble, being angry at his parent for favouring his sister again and sending him

away, working on ways he might get his sister or parents back for hurting him, or even thinking about ways not to get caught next time. The negative possibilities are endless. Have you ever ruminated over these kinds of ideas when things have not gone your way and you feel hurt? Unless parents are there to uncover and lovingly guide and support children to develop problem-solving skills, parents cannot know what is going through their child’s mind while they have been sent away into time-out. Moving forward, eventually time-out ends. What then? When the child returns, what has he learned from the experience of being sent away to “think”? Is he mature enough to see the error of his ways? While he may not hit his sister again, what is his motivation? There is a good chance the focus is on abstaining from the behaviour to avoid being banished to time-out rather than learning not to hit his sister because it’s not kind to hit another person. Time-out, which is a punishment, forces the child to focus their attention on not being sent away and avoid the fear of feeling unwanted and possibly even unloved. Remember, actions speak louder than words. Your child can’t see or feel your well-meaning intentions or your love when they’re banished to timeout by you. Instead, your child simply experiences you withdrawing. Being sent away is frightening for a child, as I found out many years ago when I tried it just one time with our son, which is what prompted me to take a close look at the research on the topic. Experts who caution against using time-out are concerned that a child can conclude, “I’m ‘bad’ and I can only be near Mum and Dad when I’m ‘good’.” Brain science also highlights that the anxiety and stress from being sent away cause a child to go into “fight, flight or freeze” mode. In this stressful state of survival, children can’t learn. Children need to be in a state of calm for the part of the brain in which learning takes place to be working optimally, and this means switching off their fight, flight or freeze response!

HEALTHY TIME-OUT? It’s important to highlight that the timeout described in this article is where the parent takes the child out of the activity against the child’s will. The child could be sent to another room or to another

Photography Getty Images

DISCIPLINE

PARENTING

Keeping children close, especially in difficult situations, supports a positive parent–child relationship.

part of the same room — but it’s not by choice. This forced exclusion is different from healthy time-out. Sometimes children and adults simply need time to themselves and so they choose to take time to be by themselves. This is healthy time-out. Sometimes, all family members can take some time-out from the day by sitting together reading quietly, listening to relaxing music or just having a casual chat. I give myself a healthy time-out when I need to de-stress so I don’t say or do things I’ll regret later. I remember, years ago, I said to Cameron, our son, “I’m giving myself a time-out to calm down” and he said, “Can I come too?” I responded, “OK, but only if you are quiet as I’m going to be quiet for a while.” I lay down on the bed, closed my eyes and began focusing on my breath and he lay next to me. Within a minute or two, his little face was within inches of mine and he asked, “Mummy, have you had enough quiet time yet?” It made me chuckle and kiss his little face — I had just enough time to forget what I was stressed about and to remember how wonderful it is to be a parent! We both got up and played a game. This is healthy time-out. However, this still leaves the question: If I don’t use time-out when parenting challenges arise, what are the alternatives?

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With time-in, parents stay with their child, help her to calm down, and then speak with and explain to their child why her behaviour (hitting, stealing, screaming) is not acceptable. WHAT PARENTS CAN DO INSTEAD Time-out is a discipline- and punishment-based model. An alternative is time-in, which can be used as part of an educational or life-skills-based model. With timein, parents stay with their child, help her to calm down and then explain to their child why her behaviour (hitting, stealing, screaming) is not acceptable. In this way, over time, your child will develop good values so that they can make healthy and safe future decisions, become a co-operative member of your family and eventually a good social citizen. Most things we learn in life, whether as a child or as an adult, take time. In the same way, the time-in technique may take more than one attempt to stop the negative behaviour your

child is engaging in and to support them to learn and, most importantly, embody a better way to be in the world. In the short term, time-out may stop a behaviour more quickly than time-in, but not always, as you have probably experienced if you have tried the technique. Developing new behaviours with time-in may be more time-consuming in the short term; however, in the long term, the child is more likely to change their behaviour through moral development rather than out of fear of repercussions. Time-in is a win-win approach to parenting, as it’s good for parents and good for children as well. Timein reduces stress for both parent and child because, when the parent stays calm and responsive, this helps the child to be calm. Sending a child into time-out, as well as keeping them there, can be very stressful. Time-in has the added benefit that parents are right there to help the child make better decisions and overcome the challenges that started the problem in the first place. When children are in time-out, parents don’t know what children are thinking about. Time-in enables parents to help their children learn to be safe as well as to support them to gain the knowledge and skills they need to navigate life successfully, without the need to discipline or punish them. Time-in can embody the benefits of both a relationship-based model and behavioural model of child development and parenting. Keeping children close, especially in difficult situations, supports a positive parent–child relationship. Time-out is likely to be seen by the child as conditional parenting and says loudly and clearly to a child, “You are only loved when you’re good. I don’t want you near me when you’re bad.” Time-in, on the other hand, shows your children in actions, “I love you no matter what. I am here. I’m not going anywhere and I will help you through this.” Feel the difference when you experience your parental role as a disciplinarian as opposed to one of helping your children develop all the skills they need to navigate the world successfully. Time-in is a win-win. Dr Rosina McAlpine is a parenting expert, author and creator of the Win Win Program. W: winwinparenting.com

Photography Getty Images

DISCIPLINE

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STOPPING the

TESTS

PLANET ANIMAL RIGHTS

Awareness of animal cruelty and moves to end it are increasing across many arenas, from cosmetics testing to greyhound racing, as more people like you choose to put animals first. WORDS / MARTIN OLIVER

oday’s animal rights movement has its roots in early 19th-century Britain, when the then outlandish notion that animals deserved some protection from cruelty was first mooted. Since that time, awareness has steadily risen; society’s values are now increasingly opposed to animal abuse and, on some fronts, things are changing for the better. Animal testing started in the 1920s in a move to determine the toxicity or risks associated with various consumer products. Based on 2005 figures, researchers have estimated that 115 million animals are used in experiments worldwide every year and these numbers have been increasing. A separate guess points to 100 million of these being mice and rats used in US laboratories. Astoundingly, about 51 per cent of all tests are linked to breeding genetically modified animals for research.

Photography Getty Images

COSMETICS

following a two-year campaign. In Australia, where this testing is currently allowed but rarely carried out, 85 per cent of those polled opposed the use of animals in developing cosmetics. For a cosmetics company to take a fully cruelty-free position involves a couple of sacrifices. Thousands of existing approved ingredients are considered to be cruelty-free because tests have already been completed but, for new ones, there’s a small number of tests for which a non-animal alternative does not yet exist. It’s difficult or impossible to use labelling such as “new and improved” on genuinely cruelty-free products. Then there are some countries, most notably Brazil and China, that require all imported cosmetics to be tested on animals. While many of the large corporate players are making impressive-sounding statements about their opposition to testing, animal advocate groups generally don’t give them a green tick unless they steer clear of these markets. Several brands,

Based on 2005 ﬁgures, researchers have estimated that 115 million animals are used in experiments worldwide every year and these numbers have been increasing.

including Lush and Paul Mitchell, have resolved to keep out of China due to animal welfare considerations. Industry giants such as L’Oréal and Esteé Lauder face further headaches from an EU rule preventing a product that has been tested in China from being sold in Europe; this is circumvented by reformulating products for the EU market.

BUYING CRUELTY-FREE In the cosmetics marketplace, there are three credible third-party accreditation marks. These are the CCF rabbit symbol, the Cruelty Free International “leaping bunny” and a People for the Ethical Treatment of Animals (PETA) bunny with pink ears in a heart shape. Australians can download a free Choose Cruelty Free app while New Zealanders can access a similar app from SAFEshopper. Where manufacturers are concerned, getting accredited by CCF is free. Some accredited companies choose not to pay an extra fee to license the rabbit logo, but are listed on the CCF website. Consumer advocate body Choice has looked at cruelty-free claims in Australia and has in some cases identified issues and pitfalls: Unofficial cruelty-free logos placed on products that have no third-party oversight. Inaccurate cruelty-free claims on company websites. The use of ambiguous terms such as “against animal testing”, “finished product not tested on animals” and

Some products look as though they have real third-party accreditation but, in fact, they do not.

When we think about cruelty-free products, cosmetics usually first come to mind. The notorious Draize tests involve dripping a substance into rabbits’ eyes to check for damage, while simultaneously applying it to a patch of the animal’s shaved skin to monitor irritation. Aside from ethical considerations, another argument against the use of the eye test is that several physiological differences exist between the rabbit eye and human eye. Cosmetics animal testing is now banned, or in the process of being banned, in South Korea, Norway, Israel, the EU, India and the Brazilian state of São Paolo. A recent 2015 New Zealand law against testing was introduced

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PLANET ANIMAL RIGHTS “tested on us”. Such statements may impress consumers who don’t take a scrutinising approach. Even trickier are some products that look as though they have real thirdparty accreditation but, in fact, do not.

EXPERIMENTS

EXPERIMENTS IN AUSTRALIA & NEW ZEALAND On a worldwide scale, Australia is a disproportionately large user of animals in research, coming fourth behind the US, Japan and China. About 7 million are used annually (around 6 per cent of the world total), of which a few hundred are primates. A 2013 poll carried out by Nexus Research found that 64 per cent of Australians don’t believe humans have the moral right to experiment on animals. Humane Research Australia is calling for an end to animal experiments and their replacement with non-animal research, plus establishment of a sanctuary for ex-laboratory primates, which are presently killed because giving them a new life is not considered a spending priority. In New Zealand, testing involving roughly 300,000 animals annually is being challenged by the New Zealand Anti-Vivisection Society (NZAVS). Given that the compassionate case against

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In Australia, the lack of a national standard for free-range eggs is creating confusion for consumers.

A 2013 poll found that 64 per cent of Australians do not believe humans have the moral right to experiment on animals. animal tests speaks for itself, the group focuses on what it describes as “medical and scientific fraud”. Most research is carried out by universities, the corporate sector and Crown Research Institutes. The NZAVS Out of the Labs campaign is calling for a life for ex-laboratory animals when they are no longer needed.

ANIMAL ALTERNATIVES For a long time, animal advocates and some academics have been arguing that animal experiments are delaying medical progress. In their view, animals respond differently from humans with many substances and they believe that non-animal tests are more effective. Some pro-vivisection groups, such as Speaking of Research, challenge these conclusions. However, in the pharmaceutical sector, American figures from the US Food & Drug Administration show that 92 per cent of all drugs that showed promising results in animal tests have failed at the human trial stage, either due to safety issues or because of a lack of effectiveness. Anti-cruelty organisations point to scientific studies that have identified improved results from non-animal

testing methods. These can include cell cultures, the creepy-sounding “human reconstructed skin”, computer models and human volunteer studies including brain imaging. Because regulators are by nature conservative, it can take a while for them to approve these alternatives. One avenue being pursued by PETA is to brief government bodies on scientific breakthroughs and new models.

CHOOSING FREE RANGE Animal welfare supporters frequently opt to go vegan. Those who stick with products such as pork, chicken and eggs usually go for the free-range option but, unfortunately, the term “free range” is not always fully defined. For eggs, restrictive cages roughly the size of an A4 sheet of paper are the main issue. In Australia, the lack of a national standard for free-range eggs is creating confusion for consumers, who are unwittingly purchasing products from farms with stocking densities of up to 10,000 birds per hectare. Fortunately, decision-makers resolved in June 2015 that a draft standard would be set by the end of the year. The best solution is to look for thirdparty accreditation (by FREPA, Certified Organic, Humane Choice or RSPCA). New Zealand has set a voluntary guideline of maximum 2500 birds per hectare and lower densities are set by SPCA and organic certifiers. In free-range pig farming, the animals trade restrictive farrowing crates and sow stalls for open pastures. Similarly, for chickens, free-range birds

Photography iStock

Unfortunately, cosmetics testing is just the tip of the iceberg when it comes to animal cruelty, with far greater numbers of animals used for other purposes. Many of these experiments result in moderate-to-high degrees of suffering and pain relief is typically not provided because it could distort the test results. For pharmaceuticals, vaccines, pesticides, chemicals and household products, animal testing is still required in some jurisdictions. This frequently involves the cruel median lethal dose LD50 toxicity test, where the dosage is raised incrementally until half of the animals, usually mice, have died. However, OECD countries, including Australia and New Zealand, no longer require these tests to be carried out. European microstates Liechtenstein and San Marino have outlawed all animal experiments. In 2013, Israel took a bold step with a ban on the marketing and sale of household products that have been tested on animals in other countries. All major airlines, except Air France (which operates in partnership with KLM), refuse to transport primates to laboratories.

PLANET ANIMAL RIGHTS are given access to the outdoors and beak and toe trimming are generally prohibited. In both cases, third-party accreditation is the solution.

TACKLING CRUELTY IN OTHER AREAS

Several councils in Australia and New Zealand have banned animal circuses from council-owned land and they are prohibited in several countries. torn to pieces by the dogs. Ag-gag laws, if passed, could have stopped the exposé from being broadcast. Mulesing is a painful practice in sheep farming, involving removal of skin from the buttock area to protect against flystrike. Only carried out in Australia on Merino sheep, it has led to a PETA boycott campaign focusing on Europe. Other undercover PETA footage at shearing sheds in both Australia and the US has revealed violent abuse of sheep and resulted in negative media. Angora comes from rabbits that are raised for their fur and is ripped out in a highly painful manner. Roughly 90 per cent of angora wool is produced in China, a country that lacks animal welfare laws. With Benetton ceasing to sell angora in June 2015, nearly all major retailers have turned away from it.

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Humane Research Australia is calling for an end to animal experiments, plus establishment of a sanctuary for ex-laboratory primates.

Real fur, which was considered socially unacceptable in the 1990s, is starting to boom again. Roughly 85 per cent of world production comes from China, where animals, including stolen cats and dogs, are typically skinned alive. Much of the demand is also Chinese, driven by increased affluence. Animal circuses are increasingly regarded as inhumane and degrading. Several councils in Australia and New Zealand have banned animal circuses from council-owned land and they are prohibited in several countries. Rodeos result in the injury, and sometimes death, of bulls, calves and horses, and can involve “goading” whereby pain is inflicted on an animal to get it to behave in a “wild” fashion. Horseracing is stressful and exhausting for the horses involved. Races, especially jumps, can result in injuries, which often lead to the animal being put down. While New Zealand has ended live animal exports for slaughter, Australia is continuing with shipments generally involving cattle or sheep in hot, cramped and dirty conditions. Repeated instances of shocking video footage of inhumane abattoir practices in the destination countries have seen renewed calls for live exports to stop.

CRUELTY-FREE MONEY Cruelty Free Super, a superannuation fund based in Australia and the only investment fund of its type, screens out a wide range of animal-related activities that are either cruel or cost animal lives. The fund’s other negative screens are armaments, human rights issues, disproportionate environmental damage and tobacco.

Most employees in Australia have the right to nominate their super fund or switch funds. New Zealand citizens can also join, although currency conversion is a hassle and currency exchange risks need to be taken into account.

LOOKING TO A COMPASSIONATE FUTURE Animal welfare groups that confine themselves to peaceful lobbying, unmoved by the occasional spurious accusation of being “extremists”, are continuing to stand up for creatures that have no voice and few rights. Incremental gains continue to be made in phasing out cruelty and some practices that were once widely accepted have now lost their social licence. As consumers, we have the power to keep progressing these reforms.

RESOURCES Choose Cruelty Free, choosecrueltyfree.org.au Animals Australia, animalsaustralia.org PETA, peta.org.au Humane Society International Australia, hsi.org.au Cruelty Free International, crueltyfreeinternational.org Safe for Animals, safe.org.nz Humane Research Australia, humaneresearch.org.au New Zealand Anti-Vivisection Society, nzavs.org.nz Humane Charities, humanecharities.org.au Cruelty Free Super, crueltyfreesuper.com.au Martin Oliver is a writer and researcher based in Lismore, NSW, Australia.

Photography Getty Images

The number of other forms of animal abuse, such as those below, can seem overwhelming; however, some important gains have, fortunately, been made. For students, animal dissection for purposes such as surgical training can be a hot topic. In both Australia and New Zealand, educational and training facilities generally provide an opt-out choice. Ag-gag bills target whistleblowers filming to expose welfare breaches in animal institutions, and are in place in several US states. Following a series of damaging revelations in the media, these laws have been discussed in Australia but have so far not been passed. Illegal live baiting in Australian greyhound racing was recently exposed on the ABC program Four Corners, resulting in widespread sackings at the top of the industry. This involved live possums, piglets and rabbits being dragged around tracks and later being

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The golden highway A roadtrip through the Central West of NSW is an experience that’s all about reconnecting to the land and each other. WORDS & PHOTOGRAPHY / LINDA MOON

ith its giant sky and undulating fields, this could be Dorothy’s Kansas and your destination the Emerald City of Oz. Extending west of the Blue Mountains for 500km to the Central West plains, the vast region known as the Central West of NSW spans 63,262 square kilometres and offers an authentic rural experience. Sprawling oaks, elms and gums dress the roadsides. Secret creeks and brown rivers twist in the seams of a landscape green with willow. Feisty farms and

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thriving fruit fairs, bustling pubs and old mining and goldrush towns, agriculture and outstanding seasonal beauty add richness and texture to a region worth AU$10 billion to the nation’s economy. Two-and-a-half hours from eastcoastal Sydney, the sole highway through the land beckons the driver onward like the yellow brick road. As the panorama of rural countryside meanders by, stress dissipates, long-overdue conversations open up and my partner and I find time for each other. Far from toilsome, the journey is all part of the destination.

Associated in the 1800s with the quest for gold, these days the Central West lures travellers seeking wine and honey, a connection to nature and the seasons, and a reprieve from city life. Now, the region is under the spell of spring. Blossoms festoon the fruit trees like fairy floss creating a magical land as bedazzling as The Land of Oz.

RICHES OF THE EARTH Ahead of us lie thriving towns and cities including Bathurst, Orange, Mudgee, Cowra, Parkes and Dubbo — proof

TRAVEL CENTRAL WEST NSW

there’s life and spirit galore here. Local produce is one of the drawcards of the Central West and we anticipate several stops along the way. Drawn by honey tasting, we make our first stop Goldfields Beekeepers Inn at Vittoria, halfway between Bathurst and Orange. The circa 1859 building, a shopfront for Goldfield’s honey and local and regional goods including wine jelly and chilli marmalade, was a former Cobb & Co inn and change station for travellers and mail headed west towards Bourke. Arrayed for sampling, the bottles of honey glow in shades of amber, labelled “spotted gum”, “canola”, “candle bark” and so on. “Most of the honey produced in Australia comes from eucalyptus trees,” shares Grant Lockwood, the owner of

Goldfields and a beekeeper with 30 years’ experience. “There’s not much ground flora in Australia,” he explains, revealing he can identify each honey by its taste. Just as the taste of wine can reflect a region (terroir), honey can, too, with variances in flavour, aroma, texture, colour and composition based on flora specific to the area. Yellowbox, the signature honey of the Central West, tastes mellow and buttery compared to the delicate, sweet and light honey produced from the canola flower. Honey may also possess fruity, floral, grassy or woody flavour notes, we’re told. Lockwood’s 6000 bees play an important role in food production in NSW and Victoria. Every July, he transports his hives to Mildura to help pollinate almonds. In other seasons, the Goldfields bees pollinate cherries and apples in Orange and watermelons and pumpkins in Canowindra. Recently, the bees produced a rare, gourmet honey from cherry blossoms. Describing apiculture as a dying art, he reveals that beekeepers are constantly on the move, chasing the flower trail. Stocked up with honey and gourmet wheat-and-honey beer from Goldfields’ own brewery, we head for Orange, the largest city of the Central West. Located on the fertile grounds of extinct volcano Mount Canobolas and known as the food basket of NSW, Orange has a thriving food and wine scene that’s earned it renown as a gourmet food destination. It’s also known as the “colour city”, with deciduous trees in and around that glow in dazzling shades throughout autumn. Arriving at the end of a farmers’ market, we sample olive oils, Kalamata olives, homemade lemonade and fruit tarts from suppliers as far-flung as Canowindra, Mudgee, Forbes and Dubbo. As shadows haunt the hills, it’s time to head to Borrodell Vineyard for a unique accommodation experience. Located on the slopes of the Towac Valley near the 1395-metre-high Mount Canobolas, the property meanders romantically uphill and embraces a vineyard and orchard. Over 6000 cherry trees in blossom glimmer and, from the outset, you sense this is a special place. Lamps light the road to the Cider Suites, named for their location among cider trees. The trees here, including the Somerset Redstreak and Kingston Black, have the special distinction of helping produce the only Australian cider manufactured from true cider apples. Inside the architecturally smart, open-plan, split-level unit, neatly

Clockwise from main: Elms create a golden highway around Orange; cider apples at Borrodell Vineyard; autumnal persimmons ripe for picking.

stacked firewood forms a feature wall either side of a fireplace. We’re picturing the after-dinner decadence of a spa bath then wine by the fire. In the Sisters Rock restaurant, Borrodell’s onsite eatery, a fire already glows. Candles and hilltop views contribute to the ambience and, below, the amber lights of Orange glitter like a gleaming sea. The contemporary menu, featuring local produce and in-season goods from the farm, has a European twist. A wild mushroom and Madeira pie arrives on a bed of spinach encircled with a creamy tarragon sauce; so hearty, warming and full of flavour, it satiates me even before the Bramley apple pie (using apples from the orchard) arrives. My glass of cherry elixir — another delicious Borrodell product — empties

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TRAVEL CENTRAL WEST NSW all too quickly, while my partner savours his Pinot Noir made from the grapes outside. As people become increasingly disconnected from the source of their food, there’s a romance associated with visiting farms and tasting produce from the very soil we stand on.

A NATURAL CONNECTION In the pre-morning half-light of the following day, rabbits scamper about the grounds, scattering when a fox appears. We watch dawn rise over the valley through floor-length double-glazed windows oriented to capture the sun; combined with reverse brick veneer, it’s

Clockwise from main: Patchwork fields of canola; cherry blossoms at the Cowra Japanese Garden; kangaroos at Borrodell Vineyard.

Located on the slopes of the Towac Valley near the 1395-metre-high Mount Canobolas, the property meanders romantically uphill and embraces a vineyard and orchard.

a toasty form of passive solar heating. Our hot water is provided by solar panels and rainwater tanks. In fact, Borrodell is almost totally environmentally sustainable. Twenty-five per cent of the property has been used to re-establish native vegetation and wetlands and encourage animals and birds. As we sit on the sunny outdoor terrace, the owners — visionary couple Borry Gartrell and Gaye Stuart-Nairne — reveal they are living their dream. In what’s recognised as a tough industry, they have turned a failing apple orchard into a successful, creative and diverse rural business. “The animals were here before us,” Gaye reflects of the venture, adding that visitors enjoy the kangaroos that frequent the vineyard. On the slopes below, the grapevines run amid 250 varieties of plums, 175 varieties of heirloom apples, quince and Perry pears. Something magical appears at Borrodell every season: during winter it’s truffle hunting, mulled wines and truffle-themed dinners by the fire. Cold winter temperatures and an elevation of 922 metres make Orange an important

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site for cold-climate crops. “You need the cold to grow things,” says Gaye, a good-witch Glinda twinkle in her eye. Clever, gracious and hospitable, she’s the innovator behind the restaurant and many of the ideas at Borrodell. Borry, who still wears his father’s cap, gazes across the Towac valley to a hedge of radiata pine he planted with his father on the farm he grew up on. “I haven’t moved far,” he laughs. Amazingly, the spry 71-year-old does most of the work on the 125-acre property. “It’s a privilege to be able to farm,” he confides. “I’ve got the pleasures of growing and of meeting people. The lovely part of it is to be tied to the seasons and to be in tune with it. It allows you to know where you are in your life ... and at the end of it.”

COLOURS OF THE SEASON By lunchtime we reach Cowra, located on the Lachlan River and known for its wine, restaurants, agriculture and a culturally significant historical connection with Japan. Gazing at innocuous springtime blooms and fields that go to the back

of nowhere, it’s hard to imagine that about 4000 prisoners of World War II (mainly Japanese and Italian) were once detained here. As many as 1988 cherry trees line Sakura Avenue and lead to the Cowra Japanese Garden and Cultural Centre. The trees and garden were created as a symbol of healing between Cowra and Japan following the doomed Japanese prisoner-of-war (POW) outbreak of 1944 that occurred here. At the garden, weeping cherry blossom softly drapes the man-made lake against a hillside backdrop of rock, hedges and azaleas. Interlaced with

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TRAVEL CENTRAL WEST NSW streams and graced with a traditional Edo cottage and open-air teahouse, the tranquil 12 acres is the largest Japanese garden in the Southern Hemisphere. A patch of heaven on earth, the garden's peacefulness and its history are deeply moving, somehow transcending the tragedy and suffering of war. On the other end of Sakura Avenue lies Australia’s sole Japanese War Cemetery. Impressed by the local RSL’s efforts to maintain the gravesites of the 231 dead Japanese POWs, in 1960 Japanese officials decided to bring all their war dead from Australia here. A cherry tree stands in bloom at the

entrance to the sombre site. So many of the dead were either old or young and the poignancy of spring, death and war makes me weep. Driving away from Cowra along the Mid-Western Highway, we encounter fields brimming with gold flowers, their glowing yellow intensifying the blue of the sky above. It’s canola country, at the height of its springtime bloom. The sight is so remarkable we stop the car. A mild sweetness fills the air. I’m reminded of the bewitched poppy fields in The Wizard of Oz, half expecting Dorothy and Toto to walk by. It’s a surprise photography bonanza and our cameras are madly clicking, like those of many before us. Keen photographers have been known to travel miles for pictures of this spectacle, with the Cowra canola fields listed as one of the 12 best photography locations of 2014 by Australian website Photography Hotspots. Dusk finds us 96km north of Cowra in the township of Molong, where hundreds of local country folk are gathered for the lighting of giant hot-air balloons. We watch as the tethered balloons are inflated and swell to the size of houses.

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Clockwise from main: Hot-air balloons light up the sky at Molong; the courtyard awaits and blossoms beckon at The Church Bar in Bathurst.

ESCAPE ROUTES

With a roar, the gas burners ignite and the balloons glow as vividly as giant lamps against the charcoal sky, reviving the romance of a past age of flight.

HOMEWARD BOUND Central West NSW is such a big region with such diverse sights to explore, including observatories, caves, mineral museums and the Taronga Western Plains Zoo, that it’s not possible to cover it all in a few days. Homeward bound the following day, we stop at Bathurst, Australia’s first inland settlement, to replenish at the Church Bar: a historic Anglican church school converted into a bar and woodfired pizzeria. The bar, which attracts patrons from near and far, is housed in a circa-1850 building hidden in Ribbon Gang Lane, named after local bushrangers hanged here in 1830. Splashed with sunlight, the walled courtyard is a pleasant place to while away the afternoon. Roses peek from the brick walls. Pigeons roost in the eaves and sparrows play on the flagstones, while lavender, bay trees and rosemary create the feel of a kitchen garden. Outside, the cathedral bells of Bathurst

Getting there The Dubbo XPT (railaustralia. com.au/xpt.php) runs daily from Sydney or you can take CityRail (sydneytrains.info) from Sydney to Bathurst with a connecting coach. REX (rex.com.au) ﬂies direct to Bathurst, Orange, Parkes and Dubbo from Sydney. The usual way to access Central West NSW, though, is via a roadtrip. Staying there Borrodell Vineyard (www.borrodell. com.au) oﬀers self-contained environmentally sustainable luxury accommodation along with the vineyard, mountain views, the Sisters Rock restaurant, cellar and in-season apple picking. What to do Enjoy the scenery from a hot-air balloon (aussieballoontrek.com. au), visit Parkes Observatory (www.parkes.atnf.csiro.au) or the Abercrombie caves (abercrombiecaves.com) and explore the gourmet food trails, farmers’ markets (farmersmarkets.org.au) and annual festivals including Orange Wine Festival and F.O.O.D Week. More information visitcentralnsw.com.au

toll through the town. Pizza and drinks arrive, bringing me back to the present. The setting sun ignites the clouds on the drive home, painting a palette of colours across the sky and land. Our car is loaded with bounty from the farms we visited, but I’ve found so much more: harmony with the land and a connection to its charming, clever and hard-working people. Rife with history, the Central West is a testament to human resilience and ability to create beauty. Stirring my soul, this great gold and green Land of Oz has also stolen my heart. Linda Moon is a freelance travel, health and lifestyle writer and qualified naturopath and spa and massage therapist based in the Blue Mountains, Australia.

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Treasure island Remote, fragrant and graced with Jurassic-era scenery and magical lagoons, Moorea is the subject of the first-ever scientific inventory of an entire ecosystem. WORDS & PHOTOGRAPHY / LINDA MOON

TRAVEL MOOREA

isembarking the ferry amid soaring peaks and coconut palms at Moorea, there’s a Robert Louis-Stevenson-like euphoria of arriving at a fantasy island. Towering overhead, Mount Mouaputa — the “pierced mountain” — casts a shadow the size of a giant slumbering dragon, the green so intense it’s like stepping into a 1940s Technicolor movie. Emerald spines pierce the aquamarine of the sky, testament to the volcanic eruptions that created the 132km-square heart-shaped island 2 million years ago. Time and erosion have carved out a dramatic landscape of lagoons and mountains. Rising 1207 metres above sea level, Moorea is an example of a “high” island, an early stage of oceanic island evolution, but it’s known more tantalisingly as the magical island. In the port village of Vaiare, I’m welcomed by sunshine and laid-back smiles. Spliced with the perfume of Tahitian gardenia, the breeze rolling by is a luscious 27 degrees on the island proclaimed the most beautiful in the world by travel guide entrepreneur Arthur Frommer. For most, the first sight of Moorea begins from Tahiti, beckoning across 10 nautical miles of electric-blue sea: a passage known lyrically as “the sea of the moon”. As sister islands of the Windward Society Island archipelago, Moorea is as inseparable from Tahiti as the stars from night, her dreamy vista framed in the scenery along Tahiti’s northwest coast. A regular ferry service connects the sister isles, transporting passengers, vehicles and cargo through the pass of Vaiare — one of 12 passages in the offshore barrier reef that surrounds 90 per cent of Moorea’s coast. International tourists and locals from Tahiti cram the ferry, along with schoolchildren who must make the daily journey: Moorea is much less developed than Tahiti and has no high school.

A GENETIC LIBRARY Tourists are not the only ones to thrill over Moorea. Scaling the highest peaks, peeking under leaves and combing down through 100 metres of the surrounding ocean, scientists at the Richard B Gump South Pacific Research Station in Moorea have inventoried the entire ecosystem. Termed the Biocode Project, it’s a feat considered one of the most ambitious scientific surveys ever embarked upon. “The idea was to catalogue every species on the island and make a

A lagoon glistens at the foot of coral islet Motu Fareone (left) while fisherfolk snare their catch at Cooks Bay.

genetic barcode that allows people in the future to identify the species without having the whole organism in front of them,” explains Frank Murphy, associate director of the Biocode Project at the Gump facility. “So you can run a leaf through a laboratory process and it will match up with the database and tell you what species it is. Or you can do it with the stomach contents of a fish and it will tell you what that fish ate. No one’s ever done that before, anywhere.” Moorea is a very good place for that sort of project, Murphy says. “It’s not entirely a closed system, but it’s as good as it gets — it’s an island and you can look at the whole geographic space. It also has very few species compared to most places. If you tried to do this in New Guinea, you’d be still at it 10 years later.” The techniques developed during the Biocode Project, conducted from 2007 to 2011, offer a blueprint on how to conduct ecological studies that is now being used by scientists worldwide, helping monitor the impact of global warming, sea level change, introduced species and other environmental factors. With a sanguine smile, Murphy, who has lived in Moorea long-term, reveals how safe the island is. There are no poisonous spiders, snakes or animals here, malaria is not an issue and, thanks to prevailing easterly trade winds, the island is largely unaffected by cyclones. Apart from stonefish, the lagoons that surround the island are free of deadly creatures.

SHAPED BY FIRE & WATER Squeezing into the back of a 4WD with five American tourists, I embark on my own foray of the island: a half-

day tour with the Inner Island Safari Tour Company. The circular road of Moorea follows the palm-fringed coast on one side and the mountainous interior on the other. Festooned with bougainvillea, hibiscus, frangipani and bird-of-paradise, the roadway is lush and colourful. Sapphire coves gleam at every bend and rustic homes peek from the trees. Goats rampage up an impossibly steep hillside, while down by the roadside strings of fish hang, erected for sale. A stall displays fruit and vegetables, including pineapples, bananas, coconuts and taro. The first stop-off is Opunohu Bay. According to David, our driver cum tour guide, this translates as “belly of the stonefish”. Despite the hint of peril implied by the name, the bay is an alluring scene where coconut palms wave friendly arms over a turquoise cove. Overhead, the 900m-high pinnacles of Mount Rotui hover like green sentinels, with the only clue we’re in the 21st century a few anchored boats and the road. It’s this pristine quality that led to Opunohu Bay’s use in scenes for the 1984 movie Mutiny on the Bounty. Movies aside, Opunohu Bay is the site where Captain Cook, one of the first European visitors to Moorea, anchored in 1777. However, it’s Cooks Bay further along — equally breathtaking — that bears the British navigator’s name. David provides some insider information: Opunohu Bay is considered sacred by the local population, who didn’t wish to change its name. Everyone is more mesmerised, though, by David’s tale of surviving an encounter with a stonefish. “If you step on it several times you can be dead,

WELLBEING.COM.AU | 127

TRAVEL MOOREA

because there will be too much poison in your body and they can’t get it away,” he explains. David juts out his hands to approximate the size of the mystical fish, about the length of a ruler. Similar to coral in colour and size, it can be hard to detect, and reef shoes — or, even better, thick sandshoes — are recommended. Travelling into the green, jungle-clad interior, we ascend what locals call the “Magic Mountain”. The 4WD groans up sheer hillsides to the crest. Here, emerald cliffs drop to the sea and teeth-like pinnacles circle us atop the bluffs. Considered among the most rugged mountains in the world and composed of unstable volcanic rock, many of these otherworldly peaks have never been scaled by humans. Red junglefowl (the local chickens) crow over the hillsides, while all eyes are drawn to the eye-piercing blue layers of lagoon, reef and sea that circle the isle. Deeper into the interior, the Belvedere offers another popular

days, the fertile soil supports pineapple plantations and is home to an agricultural school. Streams gush through the jungle. Spiky pineapples blanket the ground and clamber up the hillsides. From left: Some of The valley is encircled by a rim Moorea's bounty of flowers and fruits; Oponohu Valley's of mist-shrouded mountains, local horses; budgies share including the 1207m peak of a kiss by the lagoon. Mount Tohivea, the highest point on Moorea. David explains that the Queen Tahiti viewing spot atop the island. From pineapple grown here is a cross of the here, the twin bays Cook and Opunohu Caribbean and Hawaiian pineapples. (formed from landslides following the The valley belongs to the government eruption of Mount Tohivea), carve blue and is leased to private farmers who trenches of sea into the land. It’s here, produce 200 tonnes of fruit per year. circled by the rim of the crater, that one Opunohu Valley is also a picturesque gets an impression of the scale and location for horse riding, jeep safaris, violence of the underground volcano hiking and quad biking. that shaped Moorea. Atop a plateau sits the Moorea SCENTS, FRUITS & FLAVOURS Tropical Garden, a small private Winding back down the mountain commercial farm blending harmoniously through jungle-like hinterland and lush into the hillside. Tropical flowers countryside, we emerge in Opunohu spark from the sloping garden. Slabs Valley, the basin of the volcano, which of bananas, Tahitian citrus, papaya, David assures is no longer active. These soursop (a gigantic type of custard apple)

INSIDE MOOREA’S TREASURE CHEST Tiaré/Tahitian Gardenia (Gardenia taitensis) The national emblem and symbol of French Polynesia, Tiaré is a culturally significant shrub widely cultivated in Moorea. It is used to create leis (garlands and wreaths) and in traditional medicine, massage oil, skincare and haircare. The flowers are worn behind the ears of local tane (men) and vahine (women). The essential oil is the key ingredient in monoi oil (perfumed oil), popular in French Polynesia as a moisturiser. Tahitian vanilla (Vanilla tahitensis) Tahitian vanilla is different from Bourbon vanilla, the vanilla most of the world associates with the spice. Its taste is commonly described as complex, fruity, floral, licorice, chocolate or cherry. The plant takes about three years to bear fruit and the flower must be pollinated by hand

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over a period of one to three days. The vanilla fruit takes nine months to mature, after which it is harvested, dried and cured. It’s this complex, labour-intensive process that makes vanilla the most expensive spice in the world after saffron. Perrault’s predatory ground beetle (Mecyclothorax ramagei) Only discovered in 2012, this flightless beetle is thought to exist exclusively on the summit of Mount Tohivea (Tohiea), Moorea’s highest mountain. Scientists believe the 6mm predatory ground beetle (one of seven newly discovered beetles of the Mecyclothorax genus) became isolated to the mountaintop after it evolved to become flightless. Grey-green fruit dove (Ptilinopus purpuratus) Native to French Polynesia, a few thousand of the plump, frugivorous

doves are thought to exist in Moorea and Tahiti. However, the numbers of the species are slowly declining as a result of habitat loss combined with predation by and competition with introduced species. Green sea turtle (Chelonia mydas) In November 2014, the ﬁrst green turtle nest in Moorea in 10 years was reportedly found on the reef in front of Motu Fareone. The Sea Turtles Clinic, which treats and rehabilitates sick or wounded turtles, was established by the local Government Oﬃce for Environment at the Intercontinental Hotel Moorea and is overseen by the te mana o te moana association. The green sea turtle is listed as endangered by the International Union for Conservation of Nature.

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TRAVEL MOOREA From left: Kayaking on the lagoon; a sunset panorama; stingrays just off the coast.

and enormous passionfruit hang from the trees. Within a humid greenhouse, rows of triffid-like vines stand in straggling lines; this is Tahitian vanilla, a form of orchid cultivated on Moorea in cottage industries. After the vanilla tour, we taste jam from a small fare (traditional bungalow) style shop. An older Polynesian woman in a flower-festooned hat spoons out jams in varying shades of amber. The concoctions include banana, papaya, soursop and pineapple with vanilla. Further down the road, fruit cocktail tasting awaits at the Moorea Juice Factory. At the casual bar at the back of the shop, the anticipation is as intense as a post-Christmas department store rush. First up is a composition of orange, pineapple, passionfruit and vanilla juice fuelled with pineapple liquor. That’s followed by 40-proof coconut liquor. Back at the Intercontinental Hotel, my accommodation for the night, wait more opportunities to taste the island’s flavours: we sample mango- bananaand coconut-themed cocktails and mahi mahi fish cooked in coconut and vanilla sauce. Diners eat outside by the tranquil backdrop of the lagoon — a key feature of life on Moorea, integral to the tourist industry and local culture for its aesthetic beauty, fishing and recreational opportunities. It’s also important to coastal protection and biodiversity. As I breakfast the next morning by the green oasis of the lagoon, a shrill screeching piques my attention. Surprisingly, two small green Australian budgerigars spar noisily among the branches of nearby trees, far from their native origins yet perfectly at home. When I tell Frank Murphy about them, he’s incredulous. “There are no budgies here,” he insists and suggests what I’ve seen is a native fruit dove. He shows me a couple of photographs in a bird book, which are clearly not what I’ve seen. “I guess if you’re Australian you would know a budgerigar if you saw one,” he

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concedes. “That’s something new if they are here.” Hiring a car for a self-drive tour, we visit the Tahiti Aromes, a local perfume manufacturer. A man stands at a bench chopping coconuts. Behind him, rows of Tiaré (Tahitian gardenia) spread beneath the morning sun. The star-shaped white flowers possess what must be one of the most alluring scents on the planet. The owners’ niece takes us on a tour of the facilities, which include the gardens, a small shopfront, storage sheds and a manufacturing kitchen. Oils of Tiaré, citronella, noni, vanilla and coconut, and monoi oil are all hand-produced here, from the garden to the finished product.

GEMS OF THE SEA Just off the coast of Moorea, the coral islet Motu Fareone rises from the lagoon ringed with crushed white coral and palm trees. It’s mentioned by Murphy as a promising snorkelling spot. It’s also a picnic destination for those on sharkand ray-feeding tours within the lagoon. Alighting at the tiny isle, I discover tourists petting stingrays in knee-deep water. An orange cat suns itself on a ledge overlooking the water and wild chickens run amok through the brush. Reef shoes and snorkel on, I glide through the green lagoon spotting groupers, parrotfish, angelfish and Picasso fish, some of the estimated 550 species of fish on Moorea. Stingrays swoop below like dark undersea angels and a moray eel slithers out of a cavern. Sea cucumbers nest on the lagoon floor, while butterfly fish flutter over the coral — many patches of which are dead. Murphy reveals that a crown-

of-thorns outbreak a few years ago and cyclone damage are to blame; however, with lots of young, new coral appearing, there is hope, and research teams are monitoring the fragile ecosystem. Night arrives and transforms Moorea. A maroon sunset carves black silhouettes out of the palms while zebra doves coo a lullaby. Beyond the flat foreshore, nothing is visible but an endless expanse of water, darkness and stars, stirring a feeling of vulnerability and awe. You gain a deeper sense of the island’s isolation within the vast Pacific Ocean, far from any major landmass. Ever present is the threat of encroaching civilisation and weather erosion on the defenceless ecosystem. Murphy tells me cultural programs are one of the important aspects of the research station’s work. Through these, local schoolchildren are taught about marine science and biodiversity and learn traditional knowledge that used to be passed down through families. One hopes that, with the aid of the scientists who’ve documented its many species, the beauty of this magical island will endure for many generations to come.

ESCAPE ROUTES Getting there Air New Zealand (airnewzealand. com.au) flies from Australia to Faa’a Airport, Papeete, Tahiti. From there, it’s a 10-minute flight to Moorea via Air TahitiNui (airtahitinui.com.au), or a 35-minute ferry ride. Staying there Intercontinental Hotel Moorea (intercontinental.com) is positioned on the lagoon with a swim-up bar and infinity pool, motu access, dolphin and turtle rehab centre, Polynesian dance shows, garden and beach or overwater bungalows. Linda Moon is a freelance travel, health and lifestyle writer and qualified naturopath and spa and massage therapist based in the Blue Mountains, Australia.

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Alexi Pallpratt IYTA Yoga Teaching graduate 2008 “I completed the IYTA Yoga Teaching Diploma in 2008 and when life changed through motherhood, so did my yoga practice. I felt there was so much more to learn about my pregnant body and the connection to my beautiful baby. I knew I wanted to help other pregnant women feel safe in yoga and empowered, so I completed the IYTA Pre and Post Natal Graduate training in 2012-13. I loved the course as it was so informative and I’ve been enjoying teaching pregnant women ever since.”

Anna Priebe - USA undertaking the IYTA Diploma of Yoga Teaching via correspondence - 2015 ‘I’m now more than halfway through the course. I love the great breadth of philosophical, anatomical and spiritual teaching as well as the asana training. Meeting my fellow students at the five-day residential changed how I felt about my own studies, because the group was so diverse and everyone was doing the training for such different reasons. I believe this course comes back to what yoga really means. It’s not about a brand or a quick fix. The course is giving me keys to open up new realms of experience.’

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SPIRIT BOOKS, MUSIC & DVDS THAT WILL ENRICH YOUR LIFE

COUNTER CULTURE REVIEWS BY HOLLY CUNNEEN, KATE DUNCAN, DANIELLE KIRK & CHRIS STAFFORD Amy Winehouse’s wit and talent blaze in Amy.

Love & Mercy traces the life of musical genius Brian Wilson.

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AMY DIRECTED BY ASIF KAPADIA STARRING AMY WINEHOUSE

BOYCHOIR DIRECTED BY FRANÇOIS GIRARD STARRING DUSTIN HOFFMAN, GARRETT WAREING Books are one thing, but the musical life, whether biography or ﬁction, is perhaps best suited to ﬁlm, where the artist and his or her work can be seen and heard. Musically and cinematically, Love & Mercy is an exhilarating achievement, depicting Beach Boys founding genius Brian Wilson at two pivotal career stages. Paul Dano is remarkable as the young Brian, hard at work on his masterpiece Good Vibrations while trying to escape the shadow of his abusive father. These scenes are interwoven with darker glimpses of middle-aged Brian (John Cusack), now rendered helpless by drugs and childhood trauma. Melinda Ledbetter (Elizabeth Banks), soon to be Brian’s second wife, battles for his soul with his controlling therapist, Eugene Landy (Paul Giamatti). The studio sequences are utterly authentic, with real musician/actors playing live as Brian chases his visions and grapples with his demons. Every so often the narrative pauses for dazzling soundand-vision collages that capture not only the spaced-out vibe of the times but also Brian’s inner artistic turmoil. As the credits roll and a third Brian Wilson sings — the real one — you just might shed a tear. I did. An early draft of Love & Mercy was titled Heroes and Villains, after a 1960s Beach

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Boys hit. It’s tempting to look for goodies and baddies in Amy, the heartbreaking documentary available this week about the magic gift and tragic flame-out of singer Amy Winehouse. Both her father and ex-husband are ambivalent figures in her meteoric rise and fall, yet there’s plenty of love in the voices of friends and associates who were interviewed for the project. And there’s her music, including one perfect, searingly honest album, Back to Black. In a haunting film assembled from “found” materials — recordings, video and paparazzi footage — Amy’s wry wit and luminous talent blaze from the screen, whether it’s a home movie of her at 14 singing at a party or what turned out to be her final recording, a 2011 duet with her idol Tony Bennett. That esteemed survivor rates her among the greats like Sarah and Billie and wishes he’d told her, “Life teaches you how to live it — if you live long enough.” Music as a metaphor and a preparation for life is the subtext of Boychoir when, through an unlikely series of events, a troubled Texan lad from the wrong side of the tracks ends up singing solo with an elite touring choir. Stet (Garrett Wareing) may be a naughty boy but he looks and sings like an angel. That’s good enough for crusty choirmaster Dustin Hoffman; he and a strong cast (Kathy Bates, Eddie Izzard, Debra Winger) hit their marks like pros while the script ticks all the right emotional boxes on its way to a happy ending. But the beautiful sound of those young sopranos will echo long after the film is over. CS A troubled lad ends up singing like an angel in Boychoir.

DANIEL GOLEMAN, BLOOMSBURY The 14th Dalai Lama, Tibet’s spiritual and political leader, has been travelling the globe for decades, meeting people of every social stratum, background and viewpoint and developing a huge knowledge of human nature and today’s world. At 80, this devout Buddhist with a profound regard for science shares his vision of how to change the world for the better through a movement of secular compassion, exercised by each individual. It comes to us via Daniel Goleman, bestselling author of Emotional Intelligence, who masterfully tells his dear friend’s plan for creating a force for good to counter humanity’s tendency to repeat past tragedies. As well as providing an insight into the Dalai Lama’s enquiring mind, A Force for Good offers a way forward for anyone hoping for a better world. DK

RUNNING LIKE CHINA SOPHIE HARDCASTLE, HACHETTE Running like China isn’t a means to understanding mental illness as a whole, or even Bipolar I. Rather, it’s an insight into Sophie Hardcastle’s personal plight. That’s the point she makes in her memoir: mental illness is not a universal experience but one unique to each and every person who suffers from it, which is why it can be so hard to recognise and treat. Hardcastle doesn’t hold back as she recounts her past with raw and harrowing honesty. As the reader, you’re swallowed up by her devastation, loss and guilt, and equally share her triumphs. Written with disarming clarity for someone barely out of her teens, this book is the writer’s hope to ignite and spread the conversation on mental illness. HC

BLEED

NEAR & FAR

BILL WILLIAMS, WILD MAN PRESS Picture this. You’re in the middle of the desert in central Australia and your partner experiences a brain aneurysm. You’re 1500 kilometres away from the nearest brain surgeon. You’re a doctor; you know it’s bad and you have to move fast. What do you do? Australian doctor Bill Williams is faced with this terrifying scenario and Bleed is his powerful memoir. In it, he explores the brain and its vulnerability, extraordinary resilience and capacity to sustain massive injury and recover. He shares the history of medicine and how the understanding of the human brain has evolved, and recounts the healing power of love, friendship and kindness. If you’re looking for an engaging, eye-opening story about the fragility of human life, let Bleed be your choice. It will inspire you to live consciously and with gratitude. KD

HEIDI SWANSON, HARDIE GRANT BOOKS Heidi Swanson’s latest book is a collection of vegetarian dishes inspired by her home life and travels abroad. Near & Far features stunning photographs, inviting you to join Swanson’s journey and experience the rich cultures of the world and their cuisines. The book is divided into two major sections. The “near” section reveals insights and culinary delights from Swanson’s home and life in San Francisco and north California; the “far” section includes dishes and anecdotes from her travels to Morocco, France, India, Italy and Japan. Near & Far is a gift for your loved ones. It’s for the coffee table but also the messy kitchen bench. It’s for designers, photographers and cooks but, mostly, it’s for fuelling the innate desire within us all to roam free and fill our bellies and our hearts. KD

SAVE OUR SLEEP

HEAL YOUR GUT

TIZZIE HALL, PAN MACMILLAN Good-quality sleep is critical to wellbeing and if our children are not sleeping, neither are we. With sleep deprivation linked to a shortened temper, difficulty concentrating, increased stress levels and even depression, it’s important for the whole family that everyone gets adequate sleep. Tizzie Hall, dubbed the international baby whisperer for her ability to understand babies and their needs, revisits her 2006 debut book Save Our Sleep. This fully revised edition includes chapters dedicated to sleeping and settling, solving sleep problems, breaks to the routine, special situations and common health concerns. Furthermore, each chapter concludes with a list of common questions and answers. HC

LEE HOLMES, MURDOCH BOOKS In Lee Holmes’ new book the message is simple, concise and straight from the heart. Beautifully designed and brimming with love, this book is your healing protocol when it comes to internal health. Heal Your Gut shares the connection between gut and immune system health and includes a well-researched treatment plan — and 90 delicious, anti-inflammatory tea, soup, broth and dessert recipes to help you stick to it. Filled with wonderful anecdotes, selfempowering tips and an online program, it inspires you to take control of your health and healing. If creative dishes like Karmic Korma, Vegetable Broth and Avocado Ice Cream take your fancy, as they do ours, then you’re in for real sugar-, gluten- and dairy-free treats. KD

HOLISTIC SOLUTIONS FOR ANXIETY & DEPRESSION PETER BONGIORNO, W W NORTON & COMPANY At 304 pages, plus 90 of references, this is not an easy read. Yet its comprehensive, rigorous look at how healthcare workers can use complementary and alternative medicine techniques to treat anxiety and depression is stellar. First, New York-based naturopathic doctor and acupuncturist Peter Bongiorno presents holistic care principles, relevant research, any safety issues plus advice on when those suffering anxiety and depression should opt for conventional treatments. Then, he discusses how lifestyle and physiological factors can affect a patient’s state, outlines the most effective vitamins, minerals, herbs and mind-body therapies for their needs, and looks at how to design treatment plans. DK

SMART BRAIN, HEALTHY BRAIN LOUISE HALLINAN, SELF-PUBLISHED Dementia is devastating for sufferers and their families, and its incidence is rising in Australia. Nutritionist and homœopath Louise Hallinan’s book on the subject is deeply personal: it arose from her mother’s long battle with the disease, as well as her own experience treating patients with declining cognitive function. Through it, she aims to encourage prevention by offering a framework for understanding brain health deterioration as well as practical lifestyle and dietary tips for keeping your own grey matter in shape. Does this book offer all the answers? No. Does it offer helpful advice backed up by scientific research and studies that enables you to proactively care for your brain? Yes. And that’s worth a read. DK

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FOOD THE BLUE DUCKS’ REAL FOOD HAN’S CHIA PUDDING WITH COCONUT YOGHURT Serves: 4 125g chia seeds 1 young coconut, water removed & ﬂesh chopped 200g mixed frozen berries 150g yoghurt, plus extra Your favourite nuts & seeds, to serve Raw honey or honeycomb, to serve Fresh berries, to serve For this recipe, you will need a 1L glass jar with a lid. Add the chia seeds, coconut water and ﬂesh, and berries to the jar and mix. It will be a grainy and gooey mix to start with, but don’t worry; the chia seeds will draw a lot of moisture out of the berries and it will thicken and become more gelatinous. Put on the lid and refrigerate overnight.

In the morning, stir the yoghurt through the mix. If it’s a bit dry or a bit too gooey, stir through a little more yoghurt until you reach your desired consistency. Serve the pudding in breakfast bowls with some sesame seeds, roasted almonds, hazelnuts, pumpkin seeds or any other seeds and nuts you like. Drizzle over some honey (or add some honeycomb), scatter over a couple of berries and serve.

ROASTED BEETS WITH HALOUMI, PINK GRAPEFRUIT & BITTER LEAVES Serves: 4 12 baby beetroots, skin & 2.5cm stalk left on, cut in half 8 garlic cloves, peeled & cut in half 1 long red chilli, roughly chopped 1 tbsp rosemary leaves, ﬁnely chopped 1 tbsp thyme leaves, ﬁnely chopped 120mL vegetable oil

BEAUTIFUL BLUE DUCKS Recipes & images from The Blue Ducks’ Real Food by Mark LaBrooy & Darren Robertson, Pan Macmillan, RRP AU$40

he Blue Ducks’ Real Food cookbook is a melting pot of pure, honest deliciousness. The duo behind Bronte Beach restaurant Three Blue Ducks has transported their organic, nutrient-rich ideas north, to beautiful Byron Bay. Earlier this year, owners and chefs Mark LaBrooy and Darren Robertson opened Three Blue Ducks at The Farm, an 86-acre green space focusing on sustainable farming and traditional methods of growing food. We’ve had a hunger to get to The Farm; fortunately, this cookbook will satiate the tastebuds until we do. Inspired by the boys’ global adventures and innovative farming practices, it is a tribute to the influence and creative power good food can wield. Recipes such as Egg Hoppers and Home-style Brisket with Coffee Spice Rub infuse traditional British and Sri Lankan dishes with the Ducks’ ethos of creating food that is simple yet rough around the edges, with a strong focus on fresh, local produce. The Blue Ducks’ Real Food also includes fermenting, smoking and growing tips, making it a well-rounded treat.

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FOOD THE BLUE DUCKS’ REAL FOOD Salt flakes & freshly ground pepper 1 handful flat-leaf parsley, leaves picked & roughly chopped 1 baby fennel bulb, finely shaved 2 pink grapefruits, peeled & segmented 1 handful rocket 1 handful watercress 1 handful radicchio (inner leaves) 1 handful witlof leaves 1 handful red witlof leaves 1 handful red-veined sorrel 1 handful curly endive 1 quantity Lemon Dressing 400g haloumi, cut into 1cm-wide strips Lemon dressing 75mL good-quality olive oil 2 tsp honey 1 tsp Dijon mustard Finely grated zest of 1 lemon & juice of 2 lemons Salt flakes & freshly ground pepper Preheat the oven to 200°C. Line a baking tray with baking paper. Add the beetroot, garlic, chilli, rosemary, thyme and two-thirds of the oil to a large bowl, season, toss well and tip onto the prepared tray. Roast for 30 mins, but check after 20 mins. Once the beetroot is nicely roasted and caramelised, set aside to cool. Add the parsley, fennel, grapefruit and all the leaves to a large bowl. Add the roasted beetroot mix along with any juices in the tray. Make the lemon dressing by combining all the ingredients in a small bowl and season. Add the dressing to taste, adjust the seasoning and toss the salad gently. Place a large non-stick frying pan over high heat, add the remaining oil and wait until it’s almost smoking. Add the haloumi strips and fry on each side until golden. Transfer the salad to a serving bowl, scatter the haloumi over the top and serve.

Place the leaves in the dehydrator on medium for about 12 hours to dry completely. If you don’t have a dehydrator, place leaves in the oven on the lowest setting, with the door open, for about 3 hours or until dry completely. Once dry, store the chips in an airtight container or glass jar for up to 3 months.

MISO-CARAMEL BAKED APPLES

RISSOLES ... IT’S WHAT YOU DO WITH THEM Serves: 4–6 1kg prime beef mince 200g panko (or sourdough breadcrumbs) 200g currants 150g pine nuts, toasted 4 eggs 3 handfuls flat-leaf parsley, leaves picked & roughly chopped 1 large red onion, finely chopped 2 tbsp minced garlic 75mL kecap manis 2 tbsp chilli flakes 2 tbsp smoked paprika 1 tbsp salt flakes 2 tsp ground pepper

Serves: 6 2 tbsp unsalted butter 6 Golden Delicious or Granny Smith apples, cored Stuﬃng 4 tbsp slivered almonds 1 tbsp pumpkin seeds 2 tbsp rolled oats 3 tbsp dark brown sugar 1 tbsp white miso paste 1 tsp mixed spice 4 tbsp raisins 2 tsp chia seeds Finely grated zest & juice of 1 orange Preheat the oven to 180°C.

Preheat the barbecue grill on high. Mix all the ingredients in a large bowl until well combined. Roll the mix into rissoles of your preferred shape and size. Grill the rissoles for 3–5 mins on each side, depending on how big you make them. Rest for 10 mins covered with foil before serving.

SPICY KIMCHI CHIPS Serves: 2 12 large Brussels sprouts (about 400g) 2 tsp salt flakes 1 garlic clove, finely grated 2cm piece of ginger, finely grated 2 tsp gochugaru (Korean chilli powder) 1½ tbsp fish sauce 1½ tbsp soy sauce Trim the base of each sprout so the whole leaves peel away easily. Keep trimming the core as you peel to remove all the leaves intact. Place the leaves in a large bowl, add the salt, toss and set aside for 30 mins. Rinse salt from the sprout leaves and dry using paper towel or a salad spinner. Mix the garlic, ginger, chilli powder, fish sauce and soy sauce in a large bowl. Add the sprout leaves and toss to evenly coat. Set aside to marinate for 2 hours.

To make the stuffing, toast the almonds, pumpkin seeds and oats in separate batches in a dry frying pan until slightly golden. Tear off six squares of foil large enough to wrap the apples in and grease each with the butter. Wrap the apples in the foil, leaving the top exposed to take the stuffing, and place on a baking tray. Combine all the stuffing ingredients in a medium bowl and fill the apples, pressing any leftover stuffing on top. Bake for 15–20 mins until tender and caramelised. Serve in the middle of the table still wrapped in foil, or unwrap and plate the apples individually with some vanilla ice-cream or double cream on the side.

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EDUCATION FOCUS THE COACHING INSTITUTE

THE COACHING INSTITUTE

n 2012, there were 47,500 professional coaches worldwide making a combined average income of nearly $2 billion. It takes a special kind of person to walk the path of a coach. If you’re ready to put in what it takes, to create a life on your terms that supports you and your family to do what matters, this could be your journey. Whether you’re ready for a career change, exploring personal development or just looking for a way to give back, studying coaching could be both rewarding and exciting. The Coaching Institute (TCI) works with people from every background: experienced coaches come to the institute for the next level; passionate beginners rely on it for the support and community they need to succeed; and seasoned professionals lean on it for the calibre of training and accreditation it offers. TCI’s mission is to help people realise their potential and make the impact on the world they’re meant to make. It operates on the premise that the world needs people who want to make a difference and are ready to start changing lives. The Coaching Institute was founded 11 years ago by Sharon Pearson. She started TCI as a way to empower future coaches to receive the excellent training they need to succeed in today’s competitive market. Since the first intake of just nine students, TCI has gone on to train more than 5500 students, as well as to deliver Meta Dynamics™ trainings — the next level of NLP — throughout Australasia. As a speaker and coach, Sharon has an inherent ability to move the audience and challenge what they believe is possible, regardless of the circumstances. She has written four books, including Disruptive Leadership, Your Success and Pathways to Success and Happiness, and is a renowned international trainer and speaker.

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Sharon has won multiple awards for her achievements in entrepreneurship and innovative approach to business. She appeared regularly on Channel 10’s national show 9am with David & Kim as their resident life coach throughout 2006, offering insights and tips for the viewers. She was honoured with the Business Woman of the Year title at the 2010 Telstra Victorian Business Women’s Awards. TCI was a finalist business in Telstra People’s Choice Award in 2012, as well as numerous other awards. TCI has created four pathways for coaches to achieve their accreditation: the entry-level Credentialed Practitioner of Coaching, the mid-level Credentialed Advanced Practitioner of Coaching, the master-level Credentialed Master Practitioner of Coaching and the elite-level Accredited Professional Master Coach. While the Accredited Professional Master Coach course is the premium choice for students (80 per cent of TCI members apply for this pathway), it’s important to choose the right course to meet your needs as a future coach. The course is by application only and represents the highest level of coaching you can get internationally. It’s recommended to speak to a TCI course consultant to help with your research into coaching and discuss the best pathway for you. With thousands of coaches worldwide, all part of the one community, TCI members have support and friendship on their journey towards living life on their terms. The TCI team also pride themselves on being the best in the industry, not just as coaches but as facilitators and Meta Dynamics™ consultants. Learning coaching skills creates farreaching benefits beyond simply coaching. TCI coaches are in demand for leadership training, personal development seminars

and facilitating workshops. They learn communication and relationship skills, which are invaluable for their professional and personal success. Stories of inspiration, achievement, success and happiness are shared in the membersonly Facebook group daily. Truly passionate about giving back, TCI, alongside its student community, has given over $1.6 million to causes both local and international, including supporting women suffering from domestic violence in St Kilda, providing children in Africa with a new school bus and freeing moon bears from horrific conditions in Asia. As humans, we feel fulfilled when we’re able to connect with our true potential and make a real difference. In the rush to get through the day, living a full life can be forgotten. Through training with TCI, thousands of people have found a place where they are “free to be me” and where the truest expression of their creativity, passion and self is realised. W: thecoachinginstitute.com.au

“I enrolled with TCI in December 2014 and attended Foundations of Coaching Success intake in January 2015. From the Monday morning after the intake, it was full steam ahead. I had found my ultimate purpose and discovered how I could truly serve people ... I’ve changed. I’ve grown. I’ve discovered. I’ve learnt. I’ve listened. I’ve gotten overwhelmed. I’ve done countless all-nighters. I’ve made mistakes. I’ve fallen down. I’ve gotten up again. And again. But it’s more than that ... Still, to this very day, I haven’t questioned my path — because this is who I am. I’ve ﬁnally discovered me.” ~ Daniel Richter, Credentialed Master Practitioner of Coaching

O ES TERIC ALMANAC 2016 In this Esoteric Almanac for 2016 we have sought to blend the traditions of the original almanacs with the predictive modalities that we still use today to ﬁnd direction in life. Here we have covered modalities including Numerology, Rune Casting, Australian Dreamtime Astrology, Ancient Egyptian Astrology, Vedic Astrology, Native American Astrology and much more. TAROT

TAROT

OTERIC ES ALMANAC 2016 ™

OTERIC

ALMANAC 2016

What lies ahead this year?

INSIGHTS & PREDICTIONS FROM ANCIENT WISDOM

Western NUMEROLOGY

EGYPTIAN Astrology

RUNE Casting

Interpreting TAROT

Words / Molly Talbot

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™ES

Tarot You can use your birth date to calculate which of the 22 cards of the major tarot arcana will guide your energy during 2016

TAROT

JYOTISH Astrology

TAROT

TANTRIC Numbers

A fresh approach to astrology

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Discover the role of the Sun and Moon in Dreamtime astrology Master the power of the Chinese years Learn the Trans-Himalayan seven ray system Find the method that is right for you

recognition and the achievement of a major goal, be it marriage, career, residence and/ or birth, are all possible in this number 19 year, so be careful what you wish for! Your conﬁdence, sense of self worth and physical strength are at a peak, and you are ready to take on a new challenge. It is the perfect time to instigate new schemes, concepts and adventures especially creative and fun projects. The Sun brings you happiness, joy and a feeling that all is well in your world. It is time to leave behind any problems or worries experienced in the previous year and fully embrace the pleasure, success and fulﬁlment that now awaits you.

20. JUDGEMENT This may be a year when you have to deal with judgement, criticism and evaluation, both from yourself and others. Following the powerful Sun year, you now have a clearer vision of your purpose. It is time to nurture what you have sown, accept the outcome of your choices and recognise that what’s done can’t be undone. Your awareness is being raised to new levels. There is a sense of transition and rebirth as you re-evaluate aspects of your past including friends, career, home life, health or other areas, to see if they are supporting your new journey. Listen to your intuition, trust your senses

and be aware of the impact your changes will have on others. New ideas and innovations will come as a result of mixing with other people so be prepared to listen to their perspective. If you follow your vision, the rewards will be rich.

21. WORLD “The world is your oyster” and anything is possible with the expansion of the goals you set two years ago. This is a time to look forward to as it exudes a happy and bright vibration. Live life to the full, socialise, accept new invitations, take it easy, relax and have fun. Go travelling, see the world and broaden your horizons. With such a busy social life, there is little time left to focus on business and ﬁnance. Recognition and acknowledgement are yours as you sense victory and achievement. Surrounded by nurturing individuals and supportive energy, you are now able to truly express your creative self. Celebrate your success. And remember, that while you feel you have endless potential, there is also a need to recognise your limitations and work within a structure.

22. FOOL This is a master year and one to remember, as restrictions are lifted and the way is open for you to plan and instigate far-reaching and

inspiring aims and ambitions. There is no limit to what you can achieve during this period, as the seeds that have been planted in previous years will now begin to break through the earth and stretch up to the sun. Adventure, travel, daring and openness to new experiences are all part of this exciting year. You can create whatever you want, be it rewards or obstacles, so use this time well. To gain the most from this wonderful year, efforts for the benefit of humanity will hold greater significance than those linked to personal, material gains. Your physical and mental energy is now at a peak, giving you the impetus and drive needed to fulfil your goals. Anything is possible, so go for it! So next New Year’s Eve, pause and reflect on how the events of 2016 aligned with your Personal Year card and take a look into the future by calculating your card for 2017. Why not do it for your partner, family and friends too? They’ll be most impressed! Molly Talbot is intuitive reader whose years of experience enhance the depth and quality of her work. She is a professional member of both the Association of Professional Astrologers and the Tarot Guild of Australia. P: 0432 619 249 or visit www.mollytalbot. com.au

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Babylonian GODDESSES

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Aboriginal DREAMTIME

Sometimes we all need advice that comes from outside of ourselves to give perspective to what we are going through and offer a way forward. It is easy to become trapped in a self-perpetuating narrative in your mind that fails to move you forward. The wisdom contained here can shine that impartial light for you. Whatever works for you, within these pages hopefully you will ﬁnd friends to illuminate your path as you make the choices that shape your journey through the year ahead.

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KEENMIND KeenMind® is clinically proven to support mental performance1,2, and may be beneficial during times of stress2,3. Containing a specific extract of Bacopa monnieri (CDRI 08®), KeenMind can help improve everyday working memory and may assist in learning retention.2 For students who need help keeping to task, KeenMind may also benefit concentration and focus.1,3 To help sharpen your mind, ask for KeenMind by Flordis. Always read the label. Use only as directed. References: 1. Stough C et al Psychopharmacology 2001: 156:481-4. 2. Stough C et al Phytotherapy Research 2008, 22:1629-34. 3. Benson S et al Phytotherapy Research 2014; 28(4):551-9. KeenMind and CDRI 08 are registered trademarks of Soho Flordis International Pty Ltd. CHC70791-06/15 W: flordis.com.au

A herbal medicine with ingredients used traditionally to assist the body’s natural ability to resist infection and to improve immune function. Visit the website for more details on the range of Australian-made herbal medicines available from PPC Herbs. W: ppcherbs.com.au

WELLNESS & YOGA RETREATS IN BYRON BAY Treat yourself to an affordable healthboosting retreat at Byron Yoga Retreat Centre. The three- or eight-day programs include yoga and wellness sessions, time to relax by the heated swimming pool and healthy vegetarian meals featuring produce grown in the organic gardens. W: byronyoga.com

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BRAUER ARNICAEZE RANGE Eze into it — naturally. Been acting like a teenager again? It’s great to feel young at heart with plenty of energy for life, but when you overdo it, your body subtly reminds you that you’re not 18 any more: muscle aches and pains and perhaps some little twinges in your knee. Brauer ArnicaEze Range can help. Containing homœopathic Arnica montana, this natural ingredient is traditionally used to temporarily ease sore, aching muscles, sprains and strains. CHC 43553-06/14 W: brauer.com.au

YOGAYIN THE HEALTHY COCONUT

You’ll love the YogaYin Pregnancy DVD from yoga therapist Allannah Law — endorsed by obstetricians. Thousands of women have enjoyed this safe, strengthening and calming yoga practice suitable for beginners and all trimesters. Order now for your bonus Yoga for Labour ebook. W: pregnancyyogadvd. com.au

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Imagine your well-earned time out in paradise being surrounded by stunning nature, a place where the sounds of nature replace the wall of noise in cities and offices. It’s at these special places where Miamo Wellness Retreats helps you to de-stress, reconnect, control weight, eat healthily, gain awareness and understand how to live a happier life. W: wellness-retreats.com.au

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POWEROLL MASSAGE OIL POWEROLL is a unique blend of essential oils specially formulated to relieve muscle pain. It contains emu oil and other natural ingredients. The roll-on applicator glides easily over skin, massaging aches and pains as it applies the extrastrength oil. Indications: relief of muscular aches and pains. May assist in the management of lower back pain and offer temporary relief of the pain of osteoarthritis, rheumatoid arthritis or arthritis. W: poweroll.com.au

ULTIMATE BEDS Finally, a healthier bed option is available in Australia thanks to Ultimate Beds. Free from harmful materials, using 100 per cent certified organic cotton covers and non-toxic foams, it has seven zones and five comfort levels for ultimate spinal posture and support. W: ultimatebeds. com.au

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The Love Thy Self subscription pack Yoga Experience In Yoga Experience, our aim is to give you tools to help you make your own discoveries. Our writers are experienced yoga instructors who live in the real world and bring great compassion to their personal and professional practice. They’ve interviewed well-regarded yoga teachers, delved into yogic texts and drawn on years of practice to bring you handson advice, helpful posture sequences and a deeper insight into this inspiring, connecting, wonderful thing we call yoga.

WellBeing Diary Focus your thoughts and give purpose to your day by practising affirmations. The WellBeing 2016 Affirmations Diary offers simple examples and encourages you to formulate your own. Be inspired by the diary’s beautiful, spirited images as you plan your day and your week. Discover how positive self-talk can change your life and make 2016 a year of self-empowerment and fulfilment. You are the architect of your life!

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ASTROLOGY

WellBeing Astrology 2016

2016 THE YEAR OF GROWTH & ADAPTATION CHINESE ASTROLOGY M^Wj m_bb j^[ Ò[ho monkey bring?

HORARY for DIVINATION How to do a planetary Q&A

REMEDIAL MEASURES Transform astrological challenges

Medical astrology for health & vitality llb i

Maya Angelou Edith Cowan Charles Kingsford Smith

INTRO TO JYOTISH India’s divine astrology ARABIC PARTS Uncover your destiny ASPECTS & ANGLES Your personality by the planets

In 2016, the cosmos pulses with curiosity and a renewed sense of possibility. A willingness to turn the next corner can lead you towards the knowledge and insight you crave. As you open your mind, you evolve and adapt, and doors will open before your inquisitive spirit. May you take every opportunity to learn, grow and thrive in 2016.

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Beauty Source PRODUCTS & SERVICES FROM OUR ADVERTISERS WILD ORGANIC BABY RANGE Five brand-new products to pamper your baby, with a focus on certified organic ingredients and designed to be gentle and effective on sensitive skin. Made in Australia by PPC Herbs. W: ppcherbs.com.au

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DIVINITA Divinita Source Energy (RRP AU$34.95) is made from 100 per cent organic wild brown algae (Ascophyllum nodosum). It is sustainably harvested in Norway in facilities above the Arctic Circle, where the purity is second to none. University of Queensland research has shown this phytonutrient-rich seaweed is full of vitamins, minerals, fibres and antioxidants in a highly digestible form. Available in leading health stores and online. W: divinita.com

YARRA VALLEY GOURMET FOODS Yarra Valley Gourmet Foods brings together the freshest local produce to create an all-natural range of beautifully packaged gourmet preserves. Produced in small batches from the finest, pure ingredients, it is simple food with extraordinary flavour. T: +61 3 9737 1753 W: yvgf.com.au

ORGRAN BUCKWHEAT SPIRALS With a proud philosophy of creating pure, natural foods with nothing artificial added, ORGRAN has been a pioneer in gluten-free nutrition for 30 years. ORGRAN was the first in Australia to manufacture buckwheat pasta. Since then, the product range has grown to become the biggest of its kind in Australia. W: orgran.com

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NATURAL BEAUTY BY CARLA OATES

PRINCIPLES FOR HEALTHY SKIN: PART 1

E CARLA OATES is a natural beauty expert and the author of Feeding Your Skin.

verything you eat, or don’t eat, affects your skin. This means that no matter what your skin type or condition, it can be improved by diet. And, on the flip side, no matter how good the skin you are born with is, problems can arise from eating a poor diet. My first tenet for healthy skin is that beauty begins in your belly: balancing gut health is the number-one game-changer for beautiful, healthy skin. Your gut is where you make nutrients, hormones and detoxifying enzymes; basically, every biological process carried out there can have a profound effect on the skin. Balancing gut health involves avoiding processed food, unnecessary medications, pollution and stress, and eating lots of low-HI (human intervention) foods as well as those that are easily digested, including probiotic foods. In addition, exercising moderately but regularly, drinking filtered water and following some simple guidelines will keep your skin in good stead and help play to the strengths of your genes. Here are the first of my seven principles for healthy skin; the rest will appear in issue #160.

1. GO LOW-GI Fluctuating blood-sugar levels caused by eating high-glycaemic foods leads your body to release more insulin than it needs, which has been linked to skin conditions, such as acne and psoriasis, mood swings and weight gain. An easy way to smooth out your blood-sugar levels (and curb cravings) is to choose low-GI foods such as vegies, some fruits, some soaked and fermented whole grains (gluten free where possible) and lean proteins. Soaking or fermenting grains helps make them more easily digested. Eating protein at breakfast and throughout the day is a great way to stabilise blood sugar. This stabilisation is also vital for preventing glycation induced by high blood-sugar levels, where sugar sticks to collagen and damages it.

Photography Bigstock

2. CHOOSE HEALTHY FATS

It’s easy to be a vegetarian or vegan and get all the essential amino acids needed for skin health.

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To keep your skin hydrated from the inside and glowing on the outside, it’s important to eat healthy fats. Monounsaturated fats such as those from olive oil, avocados and almonds benefit skin by lubricating from the inside and also contain anti-inflammatory antioxidants that help to mop up free-radical damage. Omega-3s such as fish, freshly ground flax and chia seeds are used to make prostaglandin hormones that regulate the level of inflammation in the body and skin. Signs of omega-3 deficiencies include dry, flaky, itchy, inflamed skin and are associated with nearly all skin conditions. Healthy organic saturated fats also play an important role in skin and whole body health and

should comprise at least 10 per cent of your diet. In particular they contribute to the formation of cholesterol and, although it may have a “bad” name, cholesterol is one of the three primary lipid groups that make up the skin matrix. If cholesterol is depleted, the skin cells begin to deteriorate and the outer level of the skin, known as the stratum corneum, begins to flake. This creates dry skin, redness and scaling.

3. EAT MORE PROTEIN Protein helps form the structure of the skin, hair, nails, organs, bones, muscles, tendons and ligaments. Collagen and elastin together make up more than 50 per cent of the skin and give it strength, suppleness and elasticity. Protein is also used in many specialised chemicals that are vital for skin health, including haemoglobin, digestive and cellular enzymes and communication molecules (hormones, immune chemicals, neurotransmitters). Protein foods are comprised of 20 amino acids, of which nine are classified as essential as they cannot be made by the body and must be obtained through diet. A protein’s “quality” (how bioavailable it is) depends on whether it contains enough of all nine essential amino acids. A “complete” protein has all 20 amino acids, including adequate levels of the essential ones. This type of protein is mostly animal in source, the best types being lean red meat, organic eggs and chicken, oily fish and organic dairy products. Vegetarian proteins are low in one or more of the nine essential amino acids and foods must be combined to achieve all amino acids. The best sources include nuts, legumes and whole grains. It’s easy to be a vegetarian or vegan and get all the essential amino acids needed for skin health. The rule is, over a 24-hour period, balance foods low in one essential amino acid with others rich in that same amino acid. This can be achieved by combining whole grains with legumes, nuts and seeds. Simply omitting meat from the standard modern diet can lead to protein, essential fatty acid, vitamin B12, iron and zinc deficiencies. It’s also key to protect protein from damage during cooking. For example, cooking protein at high heat without fluid (BBQ, bake, fry, grill, roast) changes the proteins and creates chemicals (heterocyclic amines) that are known carcinogens and highly inflammatory to all body cells. When proteins are cooked with sugar, a chemical reaction called glycation occurs. This leads to the formation of irreversible Advanced Glycation End-products (AGEs). AGEs cause cross-linking of connective tissue proteins and accelerate the breakdown of collagen and elastin, leading to wrinkles, brown spots and overall premature ageing of the skin and body.

COLUMN

QUICK KITCHEN BY LEE HOLMES

DRINKS TO AID DIGESTION

hree of my favourite teas to enjoy for gut health are a soothing herbal blend of chamomile and lavender, a goldenhued anti-inflammatory warming toddy, and a digestive aid featuring a pungent spice with a long history. Chamomile and lavender tea is a natural stress reliever. These two delicate and calming herbs will settle your nervous system and relax your digestive system at the same time. Chamomile is a wonderful herb to use for soothing an upset stomach. When used as a medicinal aid, it relaxes the muscles and lining of the intestines, which can help if you suffer from poor digestion or irritable bowel syndrome (IBS). The slightly apple-y taste and bitterness of chamomile also make it an excellent tonic for the liver and digestive system. It stimulates the gastric juices and settles the stomach due to its antispasmodic properties. Lavender slows the nervous system and can promote relaxation. Cumin digestive aid, or jeera vellam, is a traditional Ayurvedic tea and Indian household beverage. In South India and Egypt, in particular, a large pot of jeera vellam is usually prepared in the morning and sipped throughout the day. Jeera is Hindi for cumin, while vellam in this context means water. According to Ayurveda, India’s 5000-year-old approach to health, agni is the metabolic energy that helps the body assimilate nutrients, eliminate waste, generate warmth and transform physical matter into energy. At the start of the day, agni is said to be quite low and Ayurvedic practitioners recommend an easily digestible meal that is warm yet light, followed by a shot of jeera vellam. Jeera vellam is great for promoting liver and stomach health, as the antioxidants in the cumin seeds and ginger promote excretion of toxins from your body, while also controlling the regular activities of various vital internal organs. Traditionally, cumin seeds have been hailed as an effective aid to digestion and recent research confirms this may be due to cumin’s ability to stimulate the secretion of pancreatic enzymes, compounds that are necessary for digestion and nutrient assimilation. Cumin seeds have also been found to speed up metabolic function. Another of my gut-healing beverages is an anti-inflammatory toddy. It contains a number of ancient Ayurvedic spices that may help to reduce inflammation and pain in the digestive system. Curcumin, a compound found in the vibrantly coloured and subtly flavoured spice turmeric, significantly reduces inflammation in the body. Combining turmeric with black pepper, as I have in this recipe, helps to increase the body’s ability to absorb and digest the curcumin due to pepper’s pungent piperine content. Black pepper is known as the “king of spices”, praised for its antibacterial, antioxidant and

anti-inflammatory benefits. It is also great for people with digestive issues, as it’s much milder in taste and gentler on the stomach than its feisty counterpart, cayenne. Another root frequently cited as being an effective anti-inflammatory is ginger. It has long been used as a traditional medicine to treat stomach upset, headaches and infections, and recent scientific studies confirm it does indeed have potent anti-inflammatory actions. Cinnamon, meanwhile, is known for adding flavour and a subtle sweetness to dishes, and also has anti-inflammatory properties.

Chamomile & Lavender Tea Serves: 2 2 tsp lavender buds 2 tsp chamomile buds

500mL boiling filtered water 1 tbsp lemon juice

LEE HOLMES runs Supercharged Food and has just released her new book, Heal Your Gut. Visit her blog at superchargedfood.com for more cooking inspiration, recipes and tips.

Put lavender and chamomile in a teapot. Pour over water then add lemon juice. Infuse for 10 mins, then pour into mugs or glasses (or strain it if you prefer) and serve.

Cumin Digestive Aid (Jeera Vellam) Serves: 4 250mL filtered water 1 heaped tsp cumin seeds

2.5cm piece ginger, peeled & cut into thin sticks

Put all ingredients in a small saucepan over medium heat and bring to the boil. Reduce heat and simmer for 2 mins. Remove from heat and set aside for 2 mins before straining. Cool to room temperature and divide between four glasses to serve. Note: The longer you allow the cumin seeds to soak in the water before cooking (overnight is best), the more this drink will facilitate bile production in the liver, which may ease symptoms of reflux, bloating, abdominal gas and diarrhoea.

Anti-inflammatory Toddy Serves: 1 250mL cashew milk ½ tsp ground turmeric ¼ tsp ground cardamom ¼ tsp ground cinnamon ¼ tsp freshly grated

ginger Pinch vanilla powder Pinch freshly cracked black pepper 6 drops liquid stevia (optional) 2 star anise (optional)

Heat cashew milk in a small saucepan over medium heat for 2–3 mins or until just warmed. Add spices, ginger, vanilla and pepper, then stir to remove any lumps. Remove from heat and pour through a fine sieve to remove the grated ginger. Add stevia and enjoy warm.

At the start of the day, agni is said to be quite low, and Ayurvedic practitioners recommend an easily digestible meal followed by a shot of jeera vellam.

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COLUMN DIY DETOX

BY SALLY MATHRICK

THE NON-TOXIC FACE

H SALLY MATHRICK is a practising naturopath. She runs Sparkle Detox and Wellness Courses and Retreats. See sparklewell.com.au for more information.

umans have been using makeup for over 6000 years to enhance their beauty. Indigenous peoples use ochres ceremoniously to paint their bodies. The ancient Egyptians used cosmetics made from many benign ingredients, including castor oil, waxes and rose water, but also toxic ones, including lead-based powders and stibnite (antimonite). Japanese geishas’ white powder contained sticky rice, millet and lead or mercury. One source suggested that in pre-industrial times they used bird droppings to remove the toxic makeup. On theatre stages throughout the centuries, makeup has been used to change actors’ faces and dramatise characteristics to tell a story. There’s been a radical increase in understanding about toxins within theatrical cosmetics since ancient Greek times, when red and white face paint was made from white lead and mercuric sulphide. Reliance on makeup has changed, too, because of greater understanding about how to use light to enhance visuals.

Photography Bigstock

MODERN COSMETICS

Scientists suggest 60 per cent of what is put on the skin is absorbed into the body.

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While they don’t contain mercury or lead, or require bird poo for removal, modern cosmetics present a dizzying toxic maze for the astute consumer. Using 10 or 20 products, which is average for personal-care products, exposes one to more than 200 potentially harmful chemicals each day. Additionally, the environmental impact caused by the manufacture and disposal of these compounds is also greatly concerning. Harmful compounds found in cosmetic products today fit into three basic toxic effects: 1. Cancer-causing (carcinogenic) 2. Disruptive to hormones (endocrine disruptors) 3. Otherwise unsafe and disruptive to healthy human functioning Many studies give irrefutable evidence of how many of these harmful compounds are floating through our bodies — and our babies’ bodies. Unlike traditional toxins, endocrine disruptors can have an effect even at the smallest dose. The skin absorbs things that are placed on it. The tissues of the lips and eyelids are even more sensitive. Pat Thomas in Skin Deep states that scientists suggest 60 per cent of what is put on the skin is absorbed into the body. Once inside, all toxic compounds must be broken down by the body’s detoxification processes, to be eliminated safely. Otherwise, they’re stored and persist in your body, adding to your “toxic body burden”.

HOW TO FIND SAFE COSMETICS In 2004, the independent US organisation, the Environmental Working Group (ewg.org) started The Campaign for Safe Cosmetics and has since raised public awareness as well as called manufacturers to greater accountability. Growing awareness about toxins in personal-care

products has facilitated a wider array of “toxinfree” items and encouraged a more transparent culture about what ingredients are in products. EWG has created awesome resources to help you better decide what you put on your body. It has developed product Red Lists that list the toxic ingredients to avoid, and recommends the Think Dirty app, which scans a product’s barcode and grades its safety. It has also compiled the Skin Deep database of almost 70,000 products and indicates how safe, or not, they are. These resources work best with US-made products. In Australia, The Chemical Maze by Bill Statham is a tool to understand ingredient toxicity.

WHAT’S NEXT? There is a way to go before non-toxic makeup is the norm. We are still not clear on legal safeguarding of the public, nor having full disclosure of ingredients and being explicit of changes with new formulations. Products can still legally contain carcinogenic compounds. The industry isn’t required to adhere to guidelines. Toxins can be found within an ingredient, as an impurity. For example, herbal extracts, coming from herbs grown on toxic soil, may inadvertently then introduce toxic heavy metals into a product. Another reason to buy certified organic. Formulations change, so ingredients and their quantities change, too. This means the replacement of your favourite products (that you fully inspected at first purchase) may not be the same product. These changes aren’t necessarily reflected on the label’s ingredient list. Perhaps we are getting closer, though, to a day when we have toxin-free makeup that nourishes us, too. Those made from plants and minerals that we can ceremonially use to tell real stories to the world and use our inner light to our best advantage. References available on request.

TOP TIPS 1. Nurture inner beauty ﬁrst so you naturally radiate your light. Practising compassionate mindfulness, gratitude and yoga, enjoying healthy relationships, eating organic foods, managing stress and so on lead to radiant beauty. Then you need less makeup. 2. Simplify your product range. Rather than have a huge makeup collection, select quality essentials. 3. Choose small or oxygen-sealed containers that require fewer preservatives. 4. Align yourself with brands that care about your health — and that of the planet. In terms of cosmetics, I personally prefer Inika for mineral powder, Dr Hauschka for eyeliner and eyebrow pencils, and Burt’s Bees for lip gloss.

COLUMN

DIGGING IN

BY JACKIE FRENCH

WHAT LINDA NEEDS IN HER FRONT YARD bloom and new varieties of aggies don’t set seed and become weeds. They also form a barrier to invading grass, stop dogs lifting their legs on the trees and prevent helpful males mowing too close and damaging the bark. Plus, the new varieties bloom from spring until early February. What about the middle of the garden? A big circular pottage garden, full of ornamental perennial edibles. No lawnmowing required: just mulch a few times a year and throw on food in spring and mid-summer, and water. The pottage garden will have artichokes because they’re tall and silvery and look stunning all year; and if you forget to eat the flower buds you get blue thistle-like flowers. And asparagus, because that’s gorgeous and ferny looking once you’ve stopped picking the yummy spears in spring. And rhubarb, rhubarb, rhubarb ... There are many varieties of rhubarb: some fat, green and enormous, some with thin red stems. Some die down in winter, some ... well, they don’t grow much in cold weather, but at least they are still visible and pickable. I like ‘Wandin Winter’, a thin, red-stemmed variety that doesn’t die back in cold weather. But, even though red rhubarb looks best, I don’t think there’s much difference in taste between the varieties — and the giant green-stemmed ones do give much more rhubarb. A few varieties develop hard strings on the outside. These are easily pulled off before you cook the stems. Rhubarb can be grown anywhere. In very hot areas, grow it in semi-shade and pick often, otherwise the stems can rot and the rot may work its way down to the root. In humid areas, grow in above-ground gardens, make sure soil is very well drained and avoid undecomposed manure or mulch right next to the root. Rhubarb prefers moist, rich soil but is extremely tolerant. It’s usually grown from crowns, though it’ll also grow from seed, but I suspect seedlings are more likely to go to seed in summer than plants grown from crowns. Plant crowns in winter, or seeds or potted rhubarb at any time when you will get around to watering them until they are established. What else? Maybe some strawberries for the kids to forage for on their way home from school. And rosemary and lavender under the existing bare-legged roses at the side of the house, so the rose bed looks stunning even when the roses lose their leaves in winter and all that fragrance wafts up into the house on hot summer days. There it is. All there is to do is the planting. But, as Linda says, she has lots of friends with spades. One working bee on a Saturday afternoon should do it, with a barbecue afterwards (throw the scraps to the chooks). And she has a paradise in her front yard.

JACKIE FRENCH is the author of The Chook Book (Aird Books). Her oldest chook, Gertie, is now 17. Although Gertie’s sisters have all long since fallen oﬀ the perch, Gertie still lays extremely large brown eggs most days of the year.

Kids need to pick fruit, climb fruit trees, ﬁll baskets to give others fruit and know there is a world of abundance around them.

Photography Bigstock

inda has a house, a very nice house, repainted and decorated inside, with chooks and a vegie garden out the back. Only, the front is still as bare as when she bought it. What can you do with a bare front yard? First of all, create privacy — fruit trees along the front boundary that will stop passers-by gazing into your home. Linda’s trees need to be fruit trees because she has kids, and kids need to pick fruit, climb fruit trees, fill baskets to give others fruit and know there is a world of abundance around them. Which trees? I asked her what fruit she loves. “I really like pears,” she said. The trouble is that pear and cherry slug like pears, too — or at least pear leaves. Put that pear tree out the back so the shrivelled brown bits on the leaves aren’t noticed. “How about apples?” I asked. “I already have three in the back.” “A red-leafed plum?” She beamed. “That would be gorgeous! How about two, either side?” Plums are one of the world’s hardiest trees, though they do need chilling; if you only wear a cardigan in winter, it’s probably too warm for plums. They do grow biggish, but with a plum tree in the yard you’ll have stewed fruit for months. You may need two plum trees for pollination: check. Japanese plums won’t pollinate European plums, so ask when you buy your plums to make sure you have two compatible varieties. And when you buy your red-leafed plum tree, check that it’s a fruiting variety and not just ornamental. Once your plum tree is growing, plant a climbing Albertine rose up it. That way you’ll get months of plum blossom, then months of roses, then months of plums, then autumn leaves. And in winter they’ll all lose their leaves and let sunlight pour in the windows. What else? Linda loves persimmons. Persimmons are possibly the most beautiful of all fruit trees: perfectly shaped with exquisite autumn leaves. They also fruit from cold areas to the subtropics. Don’t panic if they don’t grow for a year or two: persimmons can sulk. Avoid early-ripening varieties in fruit-fly-prone areas. Pick when brightly coloured; don’t wait till they are soft as the birds will eat them. Late varieties hang on the tree after the leaves fall, looking ravishingly pretty, but if yours is an early variety or you’re in a hot climate, they won’t. That takes care of the fence — and the trees will be too far from the house to interfere with pipes or footings, too, or fill the gutters with autumn leaves. Under the trees we’ll plant agapanthus; all those fruit trees are opencanopied enough for aggies to get enough light to

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COLUMN PET CARE

BY KAREN GOLDRICK

YEASTY DOGS

I KAREN GOLDRICK

Photography Bigstock

is a holistic veterinarian at All Natural Vet Care, Russell Lea, Sydney, Australia. T: +61 2 9712 5844 W: naturalvet.com.au

Yeast infection is also responsible for dogs obsessively licking feet, rubbing their faces on the carpet and skating their backsides along the ﬂoor; it may be seen in the genital areas, under armpits and around the base of the tail.

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f your dog smells more “doggy” than usual, it may be because he or she has a yeast infection. Yeast infections in dogs are usually due to Malassezia pachydermatis. This yeast is actually part of the normal population of micro-organisms that are found on your dog’s skin but, in certain conditions, the numbers will increase. So what causes yeast infections in dogs? Anything that alters the microenvironment in the skin and/or ears. These can be allergies to food, inhaled allergens or flea or contact allergies. We may also see them after long or repeated courses of antibiotics or immune-suppressing medications, and in dogs with underlying immune imbalances or hormone problems. The most common place we find this infection is in the ears but it’s also responsible for dogs obsessively licking feet, rubbing their faces on the carpet and skating their backsides along the floor; it may be seen in the genital areas, under armpits and around the base of the tail. In traditional Chinese medicine (TCM), yeast infections, with their strong “sweet cheesy” smell, intense itch, red skin and yellow greasy crusts, are regarded as Damp and Heat invasion. A significant cause of these is spleen qi deficiency, possibly due to the feeding of too much or inappropriate foods. Foods that clog up the spleen include processed foods and foods high in carbohydrates. This may make sense, because Malassezia pachydermatis has been shown to assimilate carbohydrate as an energy source. Common “allergens” for dogs include beef, chicken, wheat, corn and soy, but sensitive dogs may become reactive to any component of their diets (I have had a patient that became intensely itchy after eating broccoli!). Dysbiosis and leaky gut may also play a role in malassezia infections in dogs.

TREATMENT Treatment of these infections can take some time and may require a combination of conventional and natural strategies. Diet change is vital. We recommend a move away from processed dog food and on to a realfood diet, raw preferred. As much as possible, reduce or eliminate grains and even non-grain carbohydrates, like potatoes, sweet potato and tapioca. You will need to consult a vet experienced in natural nutrition to help work out a feeding plan that’s balanced and has sufficient variety for your dog. Your pets’ diets can be supplemented with essential fatty acids, zinc, vitamin E, and liver as a source of vitamin A for skin health. Probiotics and digestive enzymes may be used

to support digestive health and treat dysbiosis and leaky gut. Watch for good, regular bowl motions and lack of flatulence as a sign of a healthy gut. So diet changes will help prevent more yeast infections, but we also need to treat the existing infections. This involves a combination of cleaning away greasy exudates, disinfection to eliminate yeast, reducing inflammation, allowing healing to take place and leaving the skin dry and clean. Since your dog’s ears and skin are irritated and painful, cleaning can be a challenge. Medicated shampoos can help but can also be more irritating. These will dry your dog’s skin and must be followed by a conditioner. If using these, rub them gently into affected greasy areas and allow them to stay on for 10 minutes before rinsing off. You’ll need to shampoo your dog at least twice weekly. A gentler approach might be to use a soapfree shampoo to cleanse the skin and remove scale and crusts. Follow washing with a rinse, to leave skin dry. Use green or black tea, mixed with some apple cider vinegar and a few drops of tea-tree oil. Tea-tree oil can be toxic to cats and small dogs, so take care. Witch-hazel tea or calendula tea can also be used. Apply soothing aloe vera to the most affected areas after rinsing and gently drying. Thujainfused evening primrose oil can be used to moisten thick, dry skin after cleansing. Ears will also need to be treated. Initially, when they are red and inflamed, cleaning may be almost impossible. This is where conventional medications containing antiinflammatories will need to be used but should only be used for a short time. Once ears have calmed down, they must be cleaned to remove greasy exudates. Conventional ear cleaners with a drying effect may be used but can be too irritating for some dogs. A gentle natural ear cleaner can be made with diluted apple cider vinegar, but again vinegar may irritate painful ears. Make sure your vet has examined your dog’s ears first to ensure the eardrum is intact before applying anything internally. Traditional Chinese herbal formulae, prescribed according to your dog’s needs, will assist elimination of chronic yeast infections. Western herbs that may be used include nettle leaf to relieve itch, astragalus or medicinal mushrooms for immune balance, burdock as a cleanser, pau d’arco as an anti-fungal and St John’s wort as an anti-inflammatory (check with your vet if your dog takes medication or has other health issues). Chronic yeast infections may require a few months, and a bit of persistence, to significantly improve.

COLUMN

STARGAZING NOVEMBER & DECEMBER 2015 BY CHRISTINE BROADBENT

SCORPIO

SAGITTARIUS

Now that Saturn’s heavy hand has lifted and Jupiter’s enthusing ideas are here, it’s time to spread your wings. This is especially propitious with the Scorpio solar cycle now upon us! Scorpio New Moon new start on Nov 12 follows after a hectic fortnight. This is the lunar opportunity, supported by a Sun-Moon-Jupiter connection. Act now or regret it. Ideas that have shaped up over the past six months are ready to ﬂy, colleagues are available, unexpected support appears Dec 1–24.

CAPRICORN Goats are sure-footed — but Pluto in Capricorn demands that you dive into the murky depths of the mind. Now that Solstice and your star month approach, this call becomes urgent. Scorpio energy in November is perfectly designed for that voyage within, with Nov 6 & 11 standout days preparing you for a rush of inspiration, most obvious from Nov 12’s New Moon. Keep the faith late November and Dec 15 & 29 will shower blessings on your inner journey.

AQUARIUS As Saturn highlights your friendships and social conscience, your life becomes interesting. Teamwork is your forte but more responsibility is likely to arrive. Groups need your fair-mindedness: any factions or favourites will bring you unstuck late November, even while money or power may tempt Nov 3–11. Pass this test and December is mostly a joy. Venus eases into your career sign, sweetening your agendas; Sun links with the change planet, helping more radical ideas get accepted; a New Moon lights the next stage of social ambitions, Dec 5–11.

PISCES Nov 12’s New Moon sparks adventurous plans: Pisces is tuned for a move. Then comes a shake-up Full Moon Nov 26–30; plus Sun and Saturn team up, while Neptune in Pisces squares off to them. This may mean you could implode while plans dissolve, but it’s also the ultimate chance to win career accolades

Once a warrior for grand truths, detailed research and careful preparation bring you success these days. Such is the way of Jupiter in your vocational sign. Earthy, practical ideas forge ahead Nov 6–14. Yet Nov 26’s Full Moon highlights issues that may prevent progress, making late November a learning curve. Big consequences come with Saturn in Sagittarius; aligning with the right forces for change, from Sagittarius New Moon Dec 11, is key to these becoming pleasing consequences.

and let your Self become less personal, more inspiring. The key is happy surrender, as sweet Neptune links show Dec 11 & 15, allowing easy change.

ARIES If you’ve been feeling fragile, prepare for a November in which increased sensitivity is richly rewarded. Nov 6–14 is a blueprint for making peace: Venus in your partner sign adds a loving emphasis Nov 9–Dec 5, yet late November’s climactic energy tests inner peace. Since Dec 1–15 reignites your fiery core, Mars’ challenges Dec 7, 11 & 21 suggest it’s smart to restrain wild impulses. No righteous anger! From Dec 12, a waxing Moon helps the pieces of your life to happily unite.

TAURUS With generous Jupiter expanding your love of life, and quest for love, November’s relationship emphasis is a welcome ally. Significantly, Nov 6–18 raises your profile and sweetens daily life. When Lover Venus enters your partner sign Dec 5, things get intense and personal, particularly Dec 7, 11 & 17–24. Pay attention to any warning signals then to minimise emotional eruptions. New levels of trust and co-operation can be forged Dec 21–26.

GEMINI Full Moon in Gemini Nov 26 makes this a climactic month. Tedious details and accountability around home and finance from October are best done in early November. Then, Venus in your love sign Nov 9–Dec 5 can be enjoyed.

But it’s wise to pay homage to Saturn, in your partner sign for the next two years! A wakeup call awaits in late November if you neglect correct procedures ... or, a huge jump in expertise can be achieved. Dec 1, 6 & 9 reveal the sweetest, clearest path of action.

CANCER Your sensitive water sign is a good match for November, when you’re a powerhouse of productivity. Inspiration flows Nov 3–13 and practical planning comes easily. Nov 21, 24 & 26 highlight home and family issues; a maverick Full Moon may invert expectations. These days, plus Dec 7 & 11, could block your easy flow if you let yourself be bullied or simply overreact. Yet, the earth and water harmonies of these months are golden for you, sweetest from Dec 15 to a Cancer Full Moon Dec 25.

LEO November usually accents home and family for Leo, and Nov 6–14 does so in satisfying ways. Lover Venus stirs many friendly gatherings, also boosting presentation skills, helping you shine. Don’t let money issues or hurt pride spoil harmonious bonds Nov 21–30. Someone dear may use difficult behaviour to signal a need for care. Confusions ease, sunny optimism prevails in December, but be alert Dec 7 & 11. A problem-solving ease Dec 17–29 means some issues are solved and others disappear.

VIRGO Jupiter, in Virgo for a year since August, expands

CHRISTINE BROADBENT loves her work as a travelling astrologer and sees clients in both Sydney and Auckland. She also oﬀers personal consultations, by phone and Skype. For information on Christine’s seminars and events, visit astrologyspot.com. au, email christine@ astrologyspot.com.au or text +61 402 664 101.

your hold on life. Yet Jupiter expands everything — including debts or confused agendas. Act now to use Nov 6–14’s practical earth and water harmonies to create a good management plan. Then, late November's challenges will be easily mastered and Full Moon in your career sign a climax of accomplishment. Family and partnership commitments, made Nov 30 and Dec 1, help you build strong foundations in December. Your problemsolving skills and helpful Venus Dec 5–29 sweeten sociability.

LIBRA On Nov 13, days after a liberating New Moon, a maverick Mars enters Libra: it unbalances you, polishing your battle armour. You may have to prove your worth in a new relationship, fight for an old one, step up to a new role: nothing will be easy. Nov 21, 24–26, then Dec 7, 11, 21 & 30 are the steps of your dance. This can be a light fantastic dance if you stay centred in late November. Try using Uranus' loving, humour-laden impulses as your armour Dec 1–26.

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COLUMN

AGEING WELL BY MICHAEL ELSTEIN

DHEA: FOR ANTI-AGEING?

W DR MICHAEL ELSTEIN

Photography Bogstock

is a Sydney-based anti-ageing physician and writer. He is the author of three books, including his latest, The Wellness Guide to Preventing the Diseases of Ageing. He has also designed the app The Diet Guide to Ageing Prevention.

The problem with DHEA is that peak production occurs between the ages of 20 and 30, after which its output goes into steady decline.

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hen my impressionable naiveté was first exposed to the wonders of antiageing medicine at a conference in Las Vegas back in 1998, the prevailing doctrine was that ageing could be prevented and even possibly reversed by the Schwarzenegger-like designs of omnipotent hormones and free-radical-nuking antioxidants. Dehydroepiandrosterone (DHEA) was the hormone that could deliver us into the promised land of eternal youthfulness. In 2015, the song remains the same. So, separating the science from the salesmanship, can DHEA help us retain our youthful mojo?

THE IMPORTANCE OF DHEA DHEA is a hormone that’s made mostly by the adrenal glands, which are perched atop the kidneys. It’s also our most abundant hormone and the source of almost half of the testosterone manufactured in the male body. Men who are suffering from a lack of drive and sexual energy might simply not be adequately served by the necessary provision of DHEA. In females, DHEA is even more influential. Before menopause, 50–75 per cent of oestrogen — the major female hormone — is derived from DHEA, and most of the testosterone that fuels a range of functions is manufactured from this essential hormone. After menopause, DHEA is the sole reservoir for making testosterone and oestrogen, which means a large chunk of everyday life is entirely governed by the input of this hormone. The problem with DHEA it's produced mainly between the ages of 20 and 30, after which its output goes into steady decline. Unremitting stress, which increases the adverse effects of a hormone called cortisol, exacerbates this shortfall, so that at the time of the menopausal transition and beyond a litany of female afflictions including hot flushes, emotional ennui, weight gain, a weakened immune system, sexual dysfunction, cognitive decline, muscle loss and wrinkling might be caused by a lack of DHEA and its offspring — oestrogen and testosterone. Research does show that low levels of DHEA are linked to low life satisfaction, depression, heart disease, osteoporosis, sexual dysfunction and even a greater risk of early mortality, at least in men. Even in younger women, one study has revealed that for those aged 18–44, having low sexual desire, sexual arousal or sexual responsiveness was also linked to having DHEA value below the 10th percentile for their age. Research also connects heightened levels of DHEA with a number of feelgood parameters. DHEA activates major receptors in the brain connected with mood, cognitive behaviour and memory. Anxiety, excitement, arousal and endorphins, or pleasure chemicals, are all primed by DHEA. Is there evidence, then, that taking DHEA can promote emotional and physical

wellbeing, preserve our higher functions and prevent age-related infirmities, while helping us to live healthier and longer lives?

DHEA IN WOMEN In postmenopausal women, thinning of the vaginal and genito-urinary tissue due to a lack of DHEA and therefore low levels of oestrogen and testosterone, both needed to maintain healthy levels of tissue and normal sexual function, can lead to pain with intercourse, recurrent bladder infections and a host of other problems. Fernand Labrie, a Canadian physician and scientist has demonstrated that taking DHEA via vaginal ovules was able to significantly enhance sexual desire, arousal and intensity of orgasm, at the same time reducing discomfort associated with sexual intercourse by improving the texture and lubrication of vaginal tissue. Sadly, a study conducted by Professor Susan Davis from Monash University in Melbourne on postmenopausal women failed to demonstrate that taking 50mg of DHEA by mouth for just over a year, a sizeable dose with the aim of restoring DHEA levels to those seen in young women, was able to boost sexual function. This exactly reflects the pattern of research, with some studies supporting the benefits of DHEA for ameliorating sexual dysfunction, while others do not.

DHEA IN MEN In men, low levels of DHEA are linked to sexual dysfunction. Here, the results of studies are less certain, possibly because not that many have explored DHEA’s effects on male sexuality. One study has shown that taking 25mg of DHEA for one year improved desire, arousal and erectile function. Another revealed similar results. More evidence is needed to validate these findings.

EMOTIONS TO HEART HEALTH Although the evidence is far from conclusive, research shows that DHEA can alleviate depression and anxiety, improve feelings of wellbeing, reduce fat mass, enhance muscle strength, boost the immune system and reduce hot flushes. DHEA treatment has a positive effect on asthma, eczema, systemic lupus erythematosus and inflammatory bowel disease. Taking 50mg of DHEA daily can boost bone mineral density, while DHEA applied to the skin can increase skin texture and lessen wrinkling. Studies are conflicted with regard to benefits on brain and heart health. DHEA is unquestionably a highly influential hormone with anti-ageing potential yet to be confirmed by robust scientific evidence. Since its metabolites increase the risk of breast and prostate cancer, medical supervision when using this hormone is advised. Research suggests that taking red clover might obviate these risks.

COLUMN

BACK TO BASICS BY KARIN CUTTER

PROBLEM NAILS of our clients to solve many of their seemingly intractable health problems. The basal temperature test is not 100 per cent specific for thyroid function — conditions other than hypothyroidism may produce a low reading, such as starvation, pituitary gland deficiency or adrenal weakness. However, starvation is not hard to rule out and some thyroid support is also frequently indicated for the other conditions. Robin’s diet was excellent. She had avoided sugars, refined carbohydrates, alcohol and additive-laden foods for years. All her choices were as wholesome and natural as possible. Her local farmers’ market was a regular destination. We discussed supplement options and Robin agreed on the following regime: a comprehensive digestive enzyme formula with each meal; an organic multi-mineral and trace element compound; one activated B complex capsule a day; a botanical formula containing Angelica archangelica, Coleus forskohlii, Gentiana lutea, Zingiber officinalis, Bacopa monnieri and Withania somnifera. The herbal blend combined plant extracts with a sound reputation for improving protein assimilation and thyroid metabolism. Helicobacter is a sneaky customer, with only about two out of 10 infected people developing obvious symptoms. Fortunately, there are some excellent natural approaches to eradicating the bacterium. Raspberries, strawberries and blueberries are effective helicobacter fighters. Broccoli contains a sulphur compound that reduces Helicobacter pylori activity, and bromelain, a sulphur-containing enzyme, has never let me down over the years. Robin was also advised to spice up her meals with turmeric, cumin, ginger and oregano, as these flavoursome additives contain powerful antioxidants and contribute to eradicating bacterial infections. As helicobacter often takes refuge in dental plaque, where it resides undisturbed together with periodontal bacteria, Robin was advised to maintain regular dental check-ups. She admitted to being very lax in her dental visits as she had a partial denture and tended to forget that her remaining teeth needed protection. To address Robin’s immediate concern about her nails, we prepared a formula based on organic castor oil, tocopherols and tocotrienols, to be massaged into each of the nails at night. By the end of three months, Robin’s nails had improved at least 50 per cent: they were less brittle and more supple, glossy rather than scurfy-looking, cracks were growing out and many chronic hangnails had healed. After six months, not only were Robin’s nails strong and attractive but her hairdresser was commenting on the improved condition of her hair and she was buying clothes one size smaller than she was used to. Her heart and stomach symptoms had also cleared up.

KARIN CUTTER runs a naturopathic clinic in Port Macquarie, New South Wales, Australia. T: +61 2 6582 4435

I have seen greater potential beneﬁts achieved with only the aid of an ordinary thermometer than with all other thyroid tests combined.

Photography Bigstock

itting in front of me was Robin, an extremely well-groomed, stylishly dressed, middle-aged woman, but her fingernails were another story: ragged, cracked and drylooking with uneven, split ends. Although Robin’s hair was carefully styled and professionally coloured, I noticed a tendency to thinning when she bent her head. “Have you had any problems with your hair?” I asked. She looked at me, taken aback. “Now you’ve brought it up, my hairdresser has been commenting that I’m losing more than I should.” Robin began to look worried. “I’m not going to go bald, am I?” Further questioning and examination revealed other pertinent facts: she only maintained her weight with great difficulty; flatulence and constipation were not uncommon; her skin was on the dry side, especially during colder months; and, despite a relaxed and happy lifestyle, she often woke up tired and dragged herself through the day feeling weary and heavy-limbed. “There are times,” Robin spoke quietly, “when I wonder if I’ve got heart problems. Sometimes the beat sounds very loud in my ear at night — particularly if I’m lying on the left side. And, occasionally, I feel very loud thumping spells during the day. I take a few deep breaths and they settle, but I won’t deny they worry me.” She continues, “I’ve also noticed a tendency to feel very queasy after meals lately. Sometimes I feel I’m going to vomit. The symptoms gradually ease off, but invariably recur after I’ve eaten food again.” Three weeks later, Robin returned to discuss her test results. Much to her surprise, calcium, magnesium, iron, chromium, manganese, zinc and nickel were well below the lower end of normal. I explained that this was an indication of malabsorption, almost certainly due to insufficient stomach acid or hypochlorhydria. In addition, pancreatic enzyme secretions were inadequate and her B12 level was low. Robin was also suffering from an unsuspected helicobacter infection — almost certainly the cause of her cardiac and stomach discomforts. The bacterium Helicobacter pylori has been found to be present in a significant number of people who have suffered heart attacks. As part of her diagnostic process, I had asked Robin to place a mercury-column thermometer, well shaken-down, by her bedside at night. On waking, before rising, she was to reach for the thermometer and measure her underarm temperature for 10 minutes, while lying quietly. Results were consistently below normal. As long ago as 1942, a study of 1000 college students showed that subnormal body temperature is a reliable index of hypothyroidism. This simple technique of measuring basal body temperature as a guide to determining thyroid function has helped literally thousands

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COLUMN

REAL LIFE EXPERIENCE JEN NICHOLSON

CAUGHT IN THE WEB When does a fascination with social media turn into an addiction? One reader reflects on her experience.

Photography Getty Images

hen I was 38, four or so years ago, I quit social media and spent the next two years learning to play the drums. It was one of the best things I’ve ever done. It made my spirit happy. It was like dancing, and punching; creative and cathartic. For several years prior, I had been wallowing in the depths of an online void, achieving what felt ultimately like the slow death of my soul. Falling into life online had been swift and unexpected, yet initially very thrilling. I’d been studying for a university degree when social media burst onto the online landscape. I found it a welcome diversion from the tedium and intensity of study. I would log on and plunge myself into hours, days, weeks of largely meaningless yet highly pleasurable procrastination on various social media sites and forums, escaping the stress of hard work. Sitting in front of the computer and intermittently surfing for academic sources, I kidded myself that I was studying, but the truth was I was careening off course. I always managed to eventually apply myself to my studies and I achieved good grades, but I wasted irrational amounts of time and adrenalin in the process, putting my mind and body under senseless pressure by cutting the work down to the wire. It was an inefficient, unhealthy approach that made my study experience harder and opened the door to a growing negative undercurrent that began to slowly chip away at the foundations of my health. What started out as a form of escapism soon turned into a full-blown compulsion and I began to notice that, even when I had logged off, I was still mentally logged on. Online interactions and conflicts followed me into my offline day: into my thoughts, into my bed, into my ability to sleep soundly through the night. I felt constantly unnerved within myself. I started to find out things about my “friends” online that I didn’t want to know: the otherwise secret thoughts of those who had fallen into the false anonymity trap of online socialising. I bore sorrowful, frustrated witness

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to opinions I didn’t want to see; to compassionless viewpoints about issues close to my heart; to widespread forms of ugly behaviour that occur when we can’t see the real faces of people. And, instead of letting it all go, I allowed myself to fall into the trap of responding. I began to engage in senseless arguments, trading insults with internet trolls, cyber bullies and people I would generally avoid in the outside world; people whose bravado would ordinarily be tempered by the norms of real-life social contact. I found myself developing a deep misanthropy, a profound lack of faith in and respect for my fellow humans and the state of the world at large. I started using my intellectual powers for evil, striking people down with wit and words wherever I perceived cruelty and injustice. At the heart of it all, I was sinking into a chronic depression. I had come face to face with my own deep lack of fulfilment in life, my own unhappiness and fears magnified in power struggles with people I didn’t know and whose opinions did not impact on my real life. My emotional day rotated around a cycle of anger, anxiety, hopelessness and a deep sense of shame around my own behaviour. This meaningless drama had become my reality, and I had created it myself. The prolonged anxiety of living this way inevitably affected my physical health. My digestion, already a problem, increasingly worsened until I was unable to eat without feeling sick, bringing about dangerous weight loss. I slept badly, falling asleep late in the night and then waking again in the very early hours, exhausted yet unable to sleep. My coping abilities plummeted

and my whole system was running on empty, succumbing to the chronic fatigue that occurs when the nervous system, worn out by constant stress arousal, starts to fold. One day, after too much of this despair and sickness, I had a simple revelation. I finally took off the blinkers and confessed to myself that my internet habit was harming me. I looked head-on at what I’d been trying to escape — my own lack of fulfilment — and started to think about what would fulfil me. I asked myself what I would like to do with my life. Music had once been a big part of my happiness and it dawned on me that I really wanted to play the drums. So I disabled my social media accounts, looked up a local drum teacher — and started drumming. I felt instantly lighter and it wasn’t long before I rediscovered the long-lost feeling of joy. Waving farewell to my virtual self, whom I’d come to identify as the worst version of me, brought an enormous sense of relief. My hands were back on the steering wheel and it felt good. Unwisely, in subsequent years, there have been times I have looked back. Wanting to connect with distant friends and family through social media, and believing I could moderate my use, I have intermittently dipped a toe back into the water. I’ve told myself I can play on the outskirts, with minimal harm. This is a lie. The truth is, my predispositions to social anxiety and depression make social media a dangerous playground for me. I can’t just dip a toe in without drowning. Last week, again, I logged off. Since then, a lot has happened. I read a whole book (something that falls by the wayside when I’m embroiled online). I re-engaged with my love of writing (here I am, writing this!) and I dusted off my drum kit and started to play again. Already, I can feel myself returning to my real self. I’m moving forward again, into real life. Jen Nicholson is a yoga teacher with a background in social welfare. She writes about yoga as a tool for good health and personal development at The Yoga Experiment. W: theyogaexperiment.wordpress.com

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“Beauty is not in the face; beauty is a light in the heart.” ~ Kahlil Gibran 162 | WELLBEING.COM.AU

OCTOBER ADVENTURE SALE

PAY YOUR DEP OSIT NOW A N D W E W I L L M ATC H I T PH: 1300 130 798 | AUSTRALIASALES@EXODUSTRAVELS.COM

Deposit amount is AUD250/NZD330 or 10% whichever is greater. Offer not applicable to Polar. Cannot be used in conjunction with any other offer or discount. Must be deposited during the month of October 2015. Departure date must appear on www.exodustravels.com