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AUGUST/SEPTEMBER 2016

THE NEW

WALK OFF 6 KILOS : YOUR HEALTHIEST BODY STARTS HERE

WALK OFF 6 KILOS

PLANT POWERED PLATE YOUR SKIN, ONLY BETTER The latest anti-ageing science

Flatten your belly and burn fat faster

SLEEP TIGHT EVERY NIGHT

SONIA KRUGER

“ It’s almost like life starts again at 50”

SUPER SMOOTHIES (p.28)

Low sex drive? answers you need tonight

9

CURE ANY PAIN,

NATURALLY

PREVENTIONAUS.COM. AU

IGI HEALTH

TREND REPORT: D

Why it’s the nenxet sbsig thing in well

96 102 THE NEW

118

WALK OFF 6 KILOS

Flatten your belly and burn fat faster

70 28

PLANT PLATE

POWERED

YOUR SKIN, ONLY BETTER The latest anti-ageing science

SLEEP TIGHT EVERY NIGHT

SONIA KRUGER

“It’s almost like life starts again at 50”

SUPER SMOOTHIES (p.28)

Low sex drive? answers you need tonight

9

CURE ANY PAIN,

NATURALLY

HEALTH TREND REPORT: DIGI

big Why it’s the nextess thing in welln

102 96

IN THIS ISSUE

22

Features

18 90

The TV favourite opens up about life, loss and becoming a mother at 49

110

15 Breast cancer breakthrough The amazing genetic discovery that holds major promise for treatment

76 The flat belly kitchen

18 Problem solved: low libido Revive your sex drive with expert ideas to help you reconnect, tonight

82 New trend: fitter after 40

20 Upgrade your energy Three nutrition go-tos in the spotlight

90 Soothe pain, naturally!

22 The sleep saviours you need Sick of tossing and turning? Try the shut-eye shortcuts that actually work

Why a smarter shopping list is your body’s new weight-loss weapon

Four women (including an Olympic icon) share their fitness epiphanies Ease joint pain, migraines and IBS symptoms with 18 natural remedies

96 New rules for younger skin Leading dermatologists reveal the route to the best skin of your life, now

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Fitness

25 Sign up for that salsa class

Dance your way to a healthier heart

102 The plant-powered plate

28 Supercharge your smoothie

110 The rise of digital health Could your phone hold the key to a happier heart and healthier body?

30 Must-have yoga gear

118 Walk off 6 kilos, fast The easy plan that boosts weight loss

32 The science of sneakers

Protein-packed vegie recipes. So good you won’t miss meat for a moment

32

Health

70 Sonia Kruger gets real

From matcha to tiger nuts, the smoothie ingredients that burn fat

Mats, bottles, tights... Tree pose never looked so good with our product edit High-tech advances your feet will love

138

82

August/September 2016

Nutrition

35 Your allergy solution

Why apples and onions need to be added to your grocery list. Bless you!

39 Eat it now: carrots Ideal in soups, smoothies and more

54 Revive your nine to five Get more from your working life.

Career satisfaction, right this way 57 Sharpen your memory

So you never forget a name or where you left those spare car keys again

40 Grocery guru: yoghurts

58 Happiness road trips

43 Meet the gut health hero

61 Hello, heartfulness

45 The new food mantras

Beauty

We sort the coconut from the Greek in this breakdown of six popular varieties

Meet prebiotics, here to give your gut bacteria a serious dose of TLC. Eat up!

Simple rules, straight from the experts

46 Make healthy doughnuts

Yes, you read right, doughnuts that are good for you! You’re welcome

49 Ocean-friendly fish

Our pick of the best Australian drives to boost your wellbeing this weekend The fulfilling new take on mindfulness

63 Flawless skin lies ahead Start ‘baking’ for a dream complexion 66 The future of beauty From sonic cleansing to ion-charged facials, the innovations you need now

What every smart shopper needs to know about sustainable seafood

68 Five longevity boosters How to keep make-up in place all day

Mind

Food

51 So long, soft drink!

It isn’t doing your brain any favours

138 Delicious, clean cakes

Satisfy sweet cravings the best way

145 Fast ideas: quinoa Makeover breakfasts, salads and more

Every issue

7 From the editor 8 Meet the Prevention team 11 Preventionaus.com.au 13 Your say 146 What does 49 look like?

Subscribe to Turn to page 116 and subscribe now to receive 12 issues of Prevention for just $40. Wow!

130 Nourishing wholefoods Risotto, patties and moreish kedgeree

AUGUST/SEPTEMBER 2016 PREVENTION

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Editor’s letter

Welcome

PHOTOGRAPHY: JASON IERACE. HAIR & MAKE-UP: SAMATHA POWELL

“I gave up wine and here’s what happened” Over the past few weeks, I’ve been conducting my own personal wellbeing experiment. And, in short, it’s been a fascinating journey.

I’ve always been a relatively healthy eater.

Think green smoothies, eggs or porridge for breakfast. A giant salad for lunch. And protein with plenty of fresh vegies or brown rice for dinner. But like so many of us, come the weekend, I love nothing more than a good glass of red wine (or two!), a bowl of pasta and dessert (dark chocolate tart anyone?). But lately, my eating had gotten a little lazy thanks to the arrival of the cold weather and a few straight weeks of birthday celebrations and restaurant meals. And, to be honest, I felt it.

So, keen for a mid-year wellness boost, and spurred on by my fitness-loving husband’s latest training plan, I decided to give up white carbs, added sugar and (most radical of all) my beloved glasses of weekend wine for 21 days and see what happened. I’ll admit, the first weekend without a relaxing glass of Friday night shiraz was tough. And two weeks in I would have killed for a good piece of crusty sourdough. But as the days ticked by, despite the fact my diet tweaks were tiny, I started to notice a difference. I felt less tired.

My skin looked clearer. And my energy levels increased. I got more creative with my meals, baking eggplant, cauliflower and pumpkin to replace white rice. I served up eggs with a side of spinach and avocado (rather than toast) and made my own raw desserts with dates and peanut butter to replace block chocolate. It was delicious, satisfying and, to be honest, a pleasure rather than a chore. I felt great!

While my experiment was short-term, it proved a few things: being mindful about what you eat and honouring your body with nutrient-dense food is one of the best things you can do for your health. And even the

Love sport?

THE NEW FITTER AFTER 40 TREND! This issue, I’ve been truly inspired by the amazing women in our real-life shoot: Fitter After 40. Having had my own personal fitness epiphany three years ago (with the goal of being able to run 10km in time for my 40th birthday) I can totally relate to the benefits a genuine love of daily exercise can bring. As 58-year-old Sydney cyclist Elizabeth Adams says: “Looking after your health is important.

But exercise is good for the soul.

It gives you a chance to get out there and explore.” Turn to p.82 and be inspired now!

smallest food or fitness tweak can deliver major wellbeing results. So if you’ve been thinking about making a change forever (whether that’s a morning power walk or something as simple as eating a healthier breakfast each day), don’t wait. Just start and I guarantee you won’t look back!

Keen for your own health and motivation upgrade? You’ll definitely find it inside this issue. Get more greens into your diet with our Plant Powered Plate recipe bonus (p.102).

Dial down everyday aches, from indigestion to arthritis, with 18 natural pain fighters that could already be in your kitchen (p.90). Up your energy levels and kick-start your fitness with one of the easiest walking plans we’ve ever published (p.118). And get clued up on one of the hottest trends in wellness right now with our eye-opening special report: The Rise of Digital Health (p.110). Until next month, be sure to get in touch via email on editor@ preventionmagazine.com.au or twitter.com/ jacquimooney. I’d love to hear from you.

JACQUELINE MOONEY EDITOR

Then don’t miss the limited edition Australia’s Sporting Heroes Collection. Turn to p.60 for all the details on where to grab your copy.

AUGUST/SEPTEMBER 2016 PREVENTION

7

Meet the team

Who’s your health and wellbeing inspiration?

JACQUELINE MOONEY Editor Melissa Mylchreest Art Director

The cook Hetty McKinnon. Her simple idea of feeding locals with beautiful vegetarian salads she loved to make has built up a huge following. The recipes taste out of this world and have given me hearty ways to eat less meat during the week and while entertaining.

Melissa Mylchreest, Art Director

Alex Davies Associate Editor (Health) Kate Barracosa Senior Features Writer Caelia Corse Beauty Director Melinda Ayre Beauty Editor Hannah Hempenstall Chief Sub-Editor Rebecca Burrell Senior Designer Kate Fraser Picture Editor Fiona O’Callaghan Digital Producer

My sisters, whose kitchen experiments mean there are always healthy snacks when I visit home. And my bootcamp trainer Michelle—there aren’t many people I’d get up at 5.30am for!

Kate Barracosa, Senior Features Writer

Ellie Parker Editorial Coordinator/Beauty Assistant (02) 9394 2310

Ann-Maree Mulders Group Sales Director, Health Titles Lindsay Reed National Business Integration Manager (02) 9394 2291 Vanessa Gonzalez Account Manager (02) 9394 2647

ON THE COVER Hair Mia Hawkswell Make-up Simone Forte Styling Jackie Shaw Sonia Kruger wears Witchery knit and John Macarthur for Purl Harbour shorts

PREVENTION IS PUBLISHED BY

Michelle Sidhom Advertising Coordinator (02) 9394 2250 Melanie Stephens VIC Group Sales Manager (03) 8636 7515 Jane McGregor QLD Sales Director Mike Bartlett QLD Senior Account Manager (07) 3368 7486 Tegan Ryan QLD Account Manager (07) 3368 7484 Peter Russell/Georgia Matthews SA Representatives (08) 8364 3665 Nicky Simpson WA Representative (08) 9344 0749 Jessie Taylor Advertising Production Coordinator (02) 9394 2839

Kathy Glavas Marketing Director, Healthy Lifestyle Titles Amanda Nabulsi Brand Manager Melissa Wayne Marketing Coordinator Hannah Devereux Director of Corporate Communication (02) 9394 2066

Kate Lawrie Senior Business Analyst Jeremy Sutton Group Subscriptions Manager John Virm Production Controller

Jackie Frank General Manager, Fashion, Beauty & Health

Robert Novick Senior Vice President, International Business Development and Partnerships Kevin LaBonge Executive Director, Business Development and Global Licensing John Ville Editorial Director

Peter Zavecz Chief Executive Officer Gereurd Roberts Commercial Director Jackie Waterman Sydney Sales Director Simone Dalla Riva VIC Sales Director Mychelle Vanderburg Retail Sales & Marketing Director Dean Porter Operations Director

My dad, who’s healthier at 52 than he was at 22, is studying for a law degree while also working at his job. He’s full of inspiring quotes, motivating and encouraging me every single day.

Ellie Parker, Editorial/Beauty Assistant

PACIFIC MAGAZINES Media City, 8 Central Ave, Eveleigh NSW 2015 Australia Phone: (02) 9394 2000 Subscription enquiries: 1300 668 118 Published by Pacific Magazines Pty Ltd (ACN 097 410 896) of Media City, 8 Central Ave, Eveleigh NSW 2015. All content © 2016 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. Printed by HANNANPRINT, 2-8 Priddle St, Warwick Farm, NSW 2170. Distributed

by Gordon & Gotch Limited (ABN 90 088 251 727).

All prices and information are correct as of the time of printing. All material sent to Prevention (whether solicited or not) will not be returned. Unless otherwise agreed beforehand, all rights including copyright in such material are assigned to Pacific Magazines upon receipt, and Pacific Magazines may use or sell the material in all media worldwide in perpetuity without further consent or payment. Prevention does not accept or assume responsibility for such material. Title and trademark Prevention © Rodale Press. Prevention is a registered trademark, and the use of this trademark is strictly prohibited.

Angela Kim Director, Business Development and Global Licensing Tara Swansen Director, Global Marketing Veronika Taylor Deputy Editorial Director Karl Rozemeyer Senior Content Manager

Insta star Keira Rumble (@ krumble). She overcame a childhood illness to become a health and fitness star and creator of Krumballs, a range of clean treats.

Melinda Ayre, Beauty Editor

Rodale CEO Maria Rodale. I met her four years ago when she visited from the US. In addition to running a global health empire, she lives her own passions and beliefs daily. A true inspiration.

Jacqueline Mooney, Editor A nutritionist who I see for digestion issues. She’s changed my whole mindset, bringing home that we are what we eat and no food (no matter how delicious!) is worth feeling unwell for.

Alex Davies, Associate Editor (Health)

Michele Mausser International Finance Manager Denise Weaver Production Assistant Natanya Spies Editorial Assistant Shoi Greaves Administrative Assistant

Prevention International Editors-in-Chief Barbara O’Dair US Vasilis Vardakas Greece Sanghamitra Chakraborty India Heni Wiradimaja Indonesia Enriqueta Gallart Latin America, Mexico

Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility for medical decisions readers may make. The Authors and the Publication assume no liability or responsibility for damage or injury to persons or property arising from any use of any product, information, idea or instruction contained in the articles. Always seek the advice of a qualified medical practitioner if you think you are suffering from a medical condition.

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HEALTHY SNACKS TO BANISH STRESS

Emotional eating? You’re not alone.

Luckily, the simple solution is only a mouse click away. Grab a minute and head to preventionaus.com.au now for expert advice on the best stress-busting foods. Think apple slices with natural nut butter for a flat-belly protein hit or a handful of mood-boosting blueberries to take your mind off that deadline. Enjoy!

15

SEX

Walking for just this many minutes can help reduce your cravings for something sweet.

What are your fave sugar-free snacks? Let us know via Facebook, Instagram or Twitter

IT’S EASY TO GET YOUR DAILY FIX: Like us on Facebook: facebook.com/ preventionmagaustralia

Follow us on Instagram: instagram.com/preventionaus

Follow us on Twitter: twitter.com/preventionaus

AUGUST/SEPTEMBER 2016 PREVENTION

11

ADVERTISING FEATURE

Positive Ageing SEMINAR 2016 Join our celebrity ambassadors and experts for a special high tea event on September 6— and discover the power of positive ageing Want to live your best life every single day? Feel happier, healthier and more optimistic? In just a few hours, we can help make it happen.

Forget the midlife crisis, now it’s all about the new midlife opportunity.

Sound good? Then don’t miss this exclusive reader event in Sydney on September 6. Prevention has partnered with some of Australia’s most inspiring women to bring you a special Positive Ageing event in Sydney—a two-hour seminar packed with practical advice, easy

ways to maximise your health, energy, wellbeing, happiness and so much more. Join us and we guarantee you’ll walk away with simple, powerful strategies that will make a major difference.

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SPECIAL READER EVENT Enjoy a delicious high tea in Sydney and be inspired by some of Australia’s leading experts in health, happiness, nutrition, wellbeing and motivation.

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Jacqui Mooney is on a mission to help women everywhere feel happy and fulfilled. As editor of Prevention, she’ll reveal smart ways to stay healthy, make the most of each day and power up your life at midlife.

Dr Ginni Mansberg is a GP and women’s health expert with over 20 years’ experience. A Sunrise regular and author of three books, she’ll reveal how to age well, balance your hormones and unlock more energy.

Your say

Over to you You found inspiration galore on the pages of our last issue, from life advice to deliciously healthy recipe ideas.

Winner!

AN INSPIRING READ! Firstly, I want to thank your entire editorial team for creating such a great magazine; I believe that Prevention is key to good health and longevity. Your tips are a great help, not to mention all the healthy recipes in every issue. I also wanted to stress the importance of general health checks and tests even though you might feel well. I’m living proof that regular colonoscopies can be life saving, even though we may not love the thought of the actual procedure, you can be assured the alternative could be grim. So ask your GP for a referral and get A HEALTHY EDUCATION it done now. Bowel cancer can be Since our family undertook a cured if it’s detected early enough. ‘health makeover’ I’ve realised Helen Oliveri how much information is out AGE IS JUST A NUMBER I’m a 44-year-old mum of three, proudly celebrating my 80th day as a non-smoker and feeling truly inspired, motivated and empowered after reading my first issue of Prevention. Every day I’m making small life changes to my health, diet and fitness which I share with my family and I have some new topics to discuss now thanks to your team! Thank you.

Jen Munt

there! It can be overwhelming but I’ve found that Prevention has such clear and helpful tips and very user friendly recipes, which means even as a busy mum, I can still cook delicious healthy meals and share health related information with them!

Last month my 7-year-old said “What did Prevention teach you this month Mum?” Thank you sincerely to all of you. Regards, Janine Hill

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MOST POPULAR INSTAGRAM PIC

This month taking a little time out for yourself made serious waves on Instagram. Amen to that.

FAVOURITE FACEBOOK POST

The secrets of slim women got you all clicking, with simple ways to boost your wellbeing.

COVER LOVE

Surround yourself with positivity and shut off the negative self-talk @mishbridges

MOST SHARED TWEET The new breakfast obsession in the @preventionaus office: quinoa porridge! So tasty and packed with protein.

AUGUST/SEPTEMBER 2016 PREVENTION

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THE BEST BREAKTHROUGH SCIENCE, MADE SIMPLE

New breast cancer hope on the horizon

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IT’S A DISEASE THAT TOUCHES ONE IN 8 AUSTRALIAN WOMEN So any progress in breast cancer research is incredibly welcome, which makes this latest news even more exciting. Scientists have used genetic analysis to gain invaluable insight into what drives the disease, something that could lead to more targeted treatment in the future. An international team led by the UK’s Wellcome Trust Sanger Institute studied the genetic make-ups of 560 different breast cancer cases, increasing their understanding of what factors influence tumour growth. They discovered 93 specific genes that, if they mutate, convert a normal breast cell into one with breast cancer. It’s been hailed as a “complete view of breast cancer”. Wow! The hope? That drugs can be created to target these specific genes. And that one day experts can profile the genetics of somebody’s cancer to select the ideal treatment.

Truly mind-blowing stuff—we’ll keep you posted!

AUGUST/SEPTEMBER 2016 PREVENTION

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Health now

This just in! A world-first innovation from Aussie researchers could change the lives of people with Parkinson’s disease. A team at La Trobe University in Melbourne has developed a simple blood test to help diagnose the disorder, which affects around 80,000 nationwide.

Why it’s needed? As things stand, the only diagnosis method is via a neurological exam. But by the time symptoms develop, a large number of brain cells have often already been damaged. The hope for this new test: that it could pick up the disease earlier, meaning better outcomes and quality of life. The next step is larger trials—but some researchers predict the test could be available within five years given sufficient funding. Promisingly, the Michael J. Fox Foundation is behind them—the US actor was diagnosed with the condition in 1991. Another very good reason to feel optimistic.

Laugh more, feel healthier!

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Forget pills: a good old-fashioned sense of humour may be one of the best ways to protect your wellbeing, according to a new Norwegian study. The team followed 53,000 people for 15 years and linked SOH with lower mortality in women due to things like heart disease and infections. The theory: it acts as a coping mechanism when we need it. Very clever!

Limit nap times to this many minutes to reduce your risk of metabolic syndrome, linked to both heart disease and diabetes.

Over 40 mins? The risk increases, say Japanese scientists.

Bye, snooze button.

Try this, today!

THE EASY WAY TO PROTECT YOUR BONES Reason #1431 to get your workout on: physical activity can dial down the risk of osteoarthritis, and help those already touched by it. That’s according to a new paper in the Journal of Physical Activity and Health. When researchers looked at over 2,200 adults aged 60+ they found that higher levels of movement were linked with better physical function (they measured things like walking speed combined with the person’s leg strength) as well as lower long-term disability scores in women and men.

Check with your GP before launching into anything new, but, sounds like it’s time to lace up those sneakers and head outside—your body will thank you for it.

PHOTOGRAPHY: GETTY IMAGES

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Health

PROBLEM SOLVED:

Low libido

Welcome to tonight’s new bedtime reading! Revive your sex drive—and boost your bond—with these expert strategies

BY RICHARD LALIBERTE AND ALEX DAVIES

Feel like your sex drive is missing in action? Trust us, you’re not alone! In fact, it’s so common, up to 52% of women experience a lack of desire post-menopause. “Often we have so many responsibilities, by the time we hit bed, we’re thinking of nothing but sleep,” explains Gemma Cribb, clinical psychologist at Equilibrium Psychology, Sydney. “And if you’ve been with your partner long-term, it may take even more effort to connect.” Yes, the causes can be complex— both physical and emotional— but that just means there are multiple ways to feel more hot and less bothered. Here’s how!

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Lifestyle remedies TALK UP YOUR CONNECTION

Fact: stress, relationship issues and depression can quash your sex drive, but building intimacy outside the bedroom is one of the best ways to fan those flames between the sheets.

Talking specifically about sex—what you like, what you don’t—helps too. The reason? It can help push past old habits.

“Wait for a private space, where there are few distractions and you’re not rushed,” says Cribb. “If speaking about sex is uncomfortable, write a letter or email, bringing up an article you read and using that as a way to start a conversation.”

WORK ON YOUR FITNESS (REALLY!)

Active women tend to have more energy, better body image and less stress—all of which can boost interest in sex. One recent study even found women who watched an erotic video after exercising were significantly more turned on than those who viewed the film but who hadn’t work out.

DIAL DOWN YOUR STRESS LEVELS

Stress hormones like cortisol can kill desire, arousal and— if you do manage to get your motor going—satisfaction.

Enter mindfulness which has been shown to reduce stress and boost passion. Key techniques include paying close

PHOTOGRAPHY: XXXXX GETTY IMAGES XXXXXXXX

What’s going on?

Health

If you’re still struggling…

Hormone therapy It’s most commonly used to ease menopausal symptoms, but can also help deal with a sex drive slump if it happens to be related to hormonal changes. The most common? Testosterone as a tablet, patch or cream. “Essentially, this is about the way androgens—male sex hormones—affect the brain,” says Kosterich. “It depends on your needs and dosage is crucial, so a specialist can advise.” If dryness is an issue, low-dose oestrogen delivered via cream, suppository or ring can improve lubrication and lessen pain by restoring the condition of delicate vaginal tissue.

A new magic pill?

attention to sensations like breathing, sounds and your body’s sexual responses. Easy and effective.

LOOK INTO LUBRICATION

While not yet approved on our shores, the drug flibanserin was signed off by the FDA in America last year for female sexual desire disorder in premenopausal women.

It’s a slightly controversial one, not least because potential side effects can include low blood pressure and dizziness. Alcohol’s also off the menu while you take it. “It hasn’t done well over there,” according to Kosterich. “You have to take a tablet every day and it doesn’t work particularly effectively.” Noted.

Discomfort down below can put the brakes on amorous ideas, fast. But all is not lost! Choose spur-of-the-moment lubes designed specifically for sex or look out for specialised moisturisers designed to help soothe vaginal dryness.

Next-step solutions

PHOTOGRAPHY: XXXXX XXXXXXXX

INVESTIGATE SEX THERAPY

A trained expert talks with you (and preferably your partner) about your sex life, covering the beginning of your relationship through to the present. Homework may entail working on communication, focusing on sensations and changing how the two of you interact. “That could include physical activities, like pelvic floor exercises, or relational ones, like verbal intimacy-building exercises,” says Cribb.

CHECK ON MOOD-MEDS

Some antidepressants can dampen sex drive. Everyone is different, but it’s worth talking to a GP if yours takes a hit.

“Options include looking at a different medication or things like counselling,” says Dr Joe Kosterich. Good to know.

App we love

WANT TO REDISCOVER YOUR O? Try an erotic audiobook... synced with a sex toy. French company B.Sensory has created an e-book app and vibrator that work together, letting you match vibration intensity with the story. Visit b-sensory.com/en.

AUGUST/SEPTEMBER 2016 PREVENTION

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Tagline Health

3 easy energy lifters, explained

Tired of being tired? These nutritional go-tos will put a spring back in your step, fast!

BY ALEX DAVIES

F

oodie supplements can be just what you need at certain times.

But the supps aisle itself? As confusing as a Game of Thrones episode.

So many, so little time! Not ideal if the very reason you’re hanging out there in the first place is you’re shattered and in need of an energy lift. And that’s why we put three nutritional players under the microscope to suss out the supplement situation and how to boost your stocks.

IRON

This vital mineral helps make red blood cells to carry oxygen around the body. “If you don’t have enough iron in your diet and you’re menstruating regularly, or

more heavily, you will eventually become iron deficient,” explains Dr Magdalena Simonis of the Royal Australian College of General Practitioners. “It’s one of the most common fatigue causes in women.”

This doesn’t necessarily mean you have anaemia, but you could be on that sliding scale—and feeling pretty exhausted for it.

THE BOTTOM LINE: Try iron heavyhitters such as meat, beans, nuts and dark-green leafy vegies. Hello, energy!

THE SUPP LINE: In some circumstances it’s needed, so talk to your GP. “High dose iron supplementation when you don’t need it is unnecessary because some people can develop constipation when taking it,” warns Simonis. Okay, got it!

VITAMIN B12

Plays a role in red blood cell formation as well as releasing energy from your food.

“The B group vitamins, B12 in particular, are important for cognitive function— memory, concentration and nervous system,” adds Simonis. The brain hero.

THE BOTTOM LINE: Look to key sources such as meat, fish and dairy for more get-up-and-go. Delicious and nutritious!

THE SUPP LINE: Prioritise getting this through your diet. A supp hit won’t do you any harm, but it’s not a must-have.

FISH OIL

You’re chasing omega-3 fatty acids here.

“There’s a lower instance of heart disease where people consume two portions of oily fish a week,” says Simonis. It’s also vital for helping a baby’s brain develop during pregnancy if that’s on your radar.

THE BOTTOM LINE: You know the ones to plate up. The likes of salmon, sardines, trout—aka oily fish—twice a week. (See p.135 for a must-have mackerel recipe).

THE SUPP LINE: Bypass seafood options on the menu? “If you don’t eat fish, then you should probably take a supplement,” says Simonis. Simple but so effective!

Salad for lunch? Wait an hour before having that long black. Caffeine interferes with iron, calcium and B12 absorption, says Simonis 20

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Want to wake up feeling energised, every single day?

Introducing the shut-eye shortcuts that actually work

BY AMBER BRENZA

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PHOTOGRAPHY: XXXXX XXXXXXXX

SAVE YOUR SLEEP TONIGHT

Health

A

dmit it: you love watching TV in bed, and you’re unwilling to part with caffeine and that glass of red for the sake of a good night’s rest. But, even if you usually get away with flouting the rules, every now and then you find yourself staring at the ceiling in desperation. Now isn’t the time for a sleep-hygiene makeover; what you need is relief, stat. Here’s how to find it, tonight!

YOU SAT UP BINGE-WATCHING SCANDAL TILL THE WEE HOURS How to fix it fast: The very simple solution?

Simmer down with an anti-page-turner­—that is, the most boring book you can find, suggests Christopher Winter, director of the Martha Jefferson Sleep Medicine Center, US. Reading something tires out your overtaxed eyes, giving them a break from whatever blue-lightemitting device (TV, tablet, iPhone) wreaked havoc on them and simultaneously distracts you from thoughts of Olivia and Fitz. Done!

YOUR SPICY THAI DINNER IS STILL BURNING HOURS LATER

WAKE UP REFRESHED

3 The number of hours before bed you should stop drinking coffee

20

How to fix it fast: This one’s easy—lie on your

left side. You may know sleeping flat on your back only adds fuel to the acid-reflux fire, but lying on your right side could also fan the flames by causing your lower oesophageal sphincter to relax, reveals a recent review in the Journal of Clinical Gastroenterology. The study found patients sleeping on their left sides significantly reduced reflux symptoms, so try turning over to turn the heat down.

YOU’RE WIDE AWAKE AT LIGHTS-OUT, NO IDEA WHY

PHOTOGRAPHY: GIAMPAOLO SGURA/TRUNKARCHIVE.COM/SNAPPER MEDIA

How to fix it fast: Keep those eyes open. No

cheating! Keep looking at the ceiling! This little exercise is called paradoxical intention and it really works, according to a study in Behavioral and Cognitive Psychotherapy. Researchers instructed participants to stay awake as long as possible by keeping their eyes open after turning out the lights at bedtime—no reading or other activities allowed. The result? Those who focused on keeping their eyes open fell asleep about 40% more quickly than people who intentionally shut their lids. Not bad!

YOUR PARTNER’S SNORING IS BEYOND LOUD, NIGHTLY

How to fix it fast: So simple it’s silly, but it

might work for you: pretend those noises are coming from a soothing sleep-sounds app, says Catherine Darley of the Institute of Naturopathic Sleep Medicine. First, relax by

Minutes faster people fall asleep after CBT therapy for insomnia

46 The minutes of bonus sleep people with natural light at work get each night

using as many of the five senses as you can, focusing on the heaviness of your blanket, the firmness of your mattress and the darkness of the room. Then incorporate your partner’s ridiculous sleep sounds. “Visualise yourself in a setting that sounds similar to rhythmic snoring, like the beach with waves gradually rolling in,” Darley says. Your Zs—and your relationship—will reap instant rewards.

YOUR BRAIN JUST WON’T SEEM TO POWER DOWN

How to fix it fast: Put overthinking to good

use and see how many sleep-related words you can come up with. Why? According to a study in the Journal of Applied Social Psychology, participants who conjured up restful words (like ‘cosy’ and ‘relaxed’) slept 62% longer than those who didn’t play this word game. If vocab isn’t your strong suit, try scenic imagery instead. Research in the journal Applied Psychology: Health and Well-being found picturing a pleasant scene, like a stroll through a meadow, helped nix sleep-related worries.

A HOT FLUSH JOLTED YOU AWAKE AT 2AM, AGAIN

How to fix it fast: Apply pressure. Some

studies have linked acupuncture with a reduction in the frequency and severity of hot flushes. You can’t keep an acupuncturist in your bedside table, of course—that’s where acupressure (stimulating acupoints with your fingers instead of sharp objects) comes in. The best points for hot-flush relief lie between your thumb and the pointer finger, and on the inside of the leg, about seven centimetres or four finger widths, up from your anklebone. Push on and massage either point for 30 seconds.

“It should feel like a peculiar kind of pain,” says Andrew Shubov, an assistant clinical professor at UCLA’s Center for East-West Medicine, US.

YOU SLEPT IN (OR TOOK A NAP) AND CAN’T DRIFT OFF

How to fix it fast: First, don’t expect to turn

65 The percentage improvement in sleep quality for regular exercisers

in at your normal bedtime as that’s likely to backfire, says Michael Perlis, an associate professor and director of the University of Pennsylvania’s Behavioral Sleep Medicine program. If you slept in for an hour, go to bed an hour later. Don’t lie in bed awake; it’ll only perpetuate that ‘Oh, why can’t I sleep?’ panic.

Get up, go to another room and get busy with a stress-free activity like reading or yoga for between 15 and 60 minutes. Then when you’re feeling ready, head back to the bedroom and dive headfirst into dreamland. Nighty night!

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Inspired by

NATURE

Fitness

Xxxxx xxxxx FOOD

FEELING STRONGER, FITTER & FIRMER AFTER 40 STARTS HERE

PHOTOGRAPHY: GALLERY STOCK/SNAPPER MEDIA

Halve your risk of heart disease, now DANCING DOESN’T JUST BOOST YOUR MOOD. Turns out it could play a big part in keeping your heart healthy. Analysis of data from almost 50,000 people, published in the American Journal of Preventive Medicine, found those over 40 who danced regularly slashed their risk of heart disease compared to those who rarely released their inner ballerina. Why? Researchers speculate it could be down to the high-intensity moves, the strong social connections or adherence to a weekly class. What’s more, research from the University of Illinois found twice-weekly Latin dancing boosted walking speed and overall activity levels at the end of four months.

Another reason to sign up for that salsa class, today!

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Fitness now

3

The number of minutes spent on gentle movement, such as walking or chair squats, that can lower systolic blood pressure by 10 points if done every 30 minutes! Time for a lap of the office?

Simple science

If you love to know your workout numbers we’ve got good news! That daily power walk could be even more beneficial than you realise. A group of US researchers has found that many of the standardised equations used to assess energy expenditure during workouts underestimated the calorie burn in nearly all cases they investigated.

Crazy! As a result, they’re currently working on developing more accurate equations to help calculate fat burn. In the meantime, if you want to torch even more kilojoules, try varying your walking pace. Why? Research from Ohio State University suggests that changing your speed requires more work from your legs, in turn burning more energy. Too chilly to walk outside right now?

Mix up the speed during a 30-minute treadmill session for an even more effective workout.

Fight office stress the easy way 26

PREVENTIONAUS.COM.AU

Go hard or go home isn’t necessarily true.

Even just a little bit of exercise can help overcome a genetic predisposition to weight gain. A recent study published in Nature found those who logged one hour of vigorous exercise a week (that’s less than 10 minutes a day) blunted the effect of the obesity gene FTO by as much as 75%.

“Mutations in FTO can have twice the impact on body weight,” adds lead researcher Hudson Reddon. So there you have it. Just running for the bus can offer protection!

Exhausted from hectic deadlines or a crazy workload? A workout could be just the ticket to help ease workplace anxiety! A small study of 69 people diagnosed with stress-related exhaustion found those who bumped up their physical activity levels to at least 150 minutes a week had lower rates of depression and burnout after 18 months compared to those who didn’t hit the gym. So what are you waiting for? Embrace regular exercise to nurture both body and mind naturally.

PHOTOGRAPHY: GETTY IMAGES

WHY YOU MIGHT BE BURNING MORE THAN YOU THINK

HOW TO BEAT YOUR BODY WEIGHT BLUEPRINT

n o o n r e t f a n a d i o v A . . . e d a f brain m 3 pm , It ’ s ti

e to

Distract your hunger with a healthy snack. Crunchy Australian Almonds keep you feeling satisfied.

They’re rich in energy giving protein, fibre and nutrients to keep you going between meals.

facebook com/AustralianAlmonds facebook.com/AustralianAlmonds

6 SMOOTHIE BOOSTERS

that burn fat Supercharge your morning blend! These metabolism-revving add-ins deliver major taste—and help shift stubborn kilos!

If you aren’t already adding this to your smoothies, do so immediately! Especially if you’re using a liquid base low in this vital macronutrient. Why? Powders are an easy way to up the protein levels of your drink, essential for boosting lean muscle mass and metabolic burn during exercise. It also goes a long way towards keeping you satisfied. What’s not to love?

AVOCADO

There are few dishes this fruit doesn’t instantly improve. Adding avo into your usual morning mix will not only make it creamier, but its monounsaturated fat content will help lower inflammation, stabilise blood sugar and help burn fat faster. Excellent with a smoothie made from fresh greens and frozen banana.

TIGER NUTS

These tiny tubers are high in resistant starch, a miracle-working fibre that balances blood sugar and keeps you fuller longer than equally caloric foods. With a mild, vegetable-like taste, the little balls of goodness go well with most flavour combos. Try berries and almond milk.

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MATCHA

You may have tried this powdered green tea as a hot beverage, but adding it to your next cold drink can be just as beneficial. It’s thought to up metabolism thanks to its caffeine content, plus the antioxidant epigallocatechin gallate makes it a perfect jump start to your day.

CAYENNE PEPPER

Not just good on chicken! Capsaicin, the active ingredient in this spice, increases body temperature, helping you burn more kilojoules. Plus, it will give your shakes a spicy kick—perfect for an AM wake-up call! If the heat seems a bit much before 7am, start by adding it to a blend that already contains tangy citrus, such as orange or lemon. Then drink up!

ALMOND BUTTER

Just 2.5 tablespoons per day of this tasty spread have been linked to reduced belly fat and waist circumference. Choose one that contains only crushed nuts, or make your own, to take advantage of protein and fibre content that keeps you full. And if you don’t want to put so much in your smoothie, just spread the rest on toast!

PHOTOGRAPHY: XXXXX XXXXXXXX

PROTEIN POWDER

PHOTOGRAPHY: XXXXX XXXXXXXX PHOTOGRAPHY: EDWARD URRUTIA

Fitness Health

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Fitness

Yoga bliss LOOK WHAT WE FOUND

Yogis rejoice! From blocks and bottles to mats and tights we’ve got your next class covered

6

5

7

BY ELLIE PARKER

1

2

3 4

11

9

8

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PHOTOGRAPHY: EDWARD URRUTIA

1 The beginner’s mat The Gaiam Athletic Yoga Mat 5mm ($65, rebelsport.com.au) is extra-long and wide, leaving plenty of room for your next down-dog.

2 The smart bottle Keep your water cold or your chai hot with this 750ml double wall Future Bottle ($45, bbbyo.com.au). 3 The staple crop This strappy v-neck crop ($24.95, cottononbody.com.au) boasts moisture-wicking benefits. Bikram anyone? 4 The snazzy sliders Slip in and out of Zen mode in silver Arizona Birkenstocks ($122, theiconic.com.au). 5 The deluxe model Get a grip with the Kamuka Monstera Yoga Mat ($129, kamuka.com.au). So pretty it’s almost art. 6 The versatile top From class to brunch, Lorna Jane’s Valley long sleeve top ($69.99, lornajane.com.au) has you covered. 7 The tech trackers Counting your steps, heart rate and more, the Jawbone UP2 and UP3 ($150 & $280, jawboneup.com.au) are the ultimate sportsluxe accessories.

8 The statement tights Feel slimmer and supported in these Rockell Pacific Palm Tights ($132, vieactivewear.com.au). 9 The handy block The recycled Manduka UpHold Foam Block ($31.35, empind.com) provides an eco-friendly helping hand. 10 The super towel Lightweight and absorbent—your hot yoga BFF. ($50, lululemon.com.au) 11 The stylish hoodie Breathable and warm, the Ryder Active Hoodie is a winter winner. ($106, lornajane.com.au).

PHOTOGRAPHY: XXXXX XXXXXXXX

10

To the early morning, the unforgiving track and the me who used to be filled with every excuse in the book, I’m back.

Depend ® Underwear fits just like real underwear and is surprisingly discreet.

It’s helped me get back to weekend bike rides with my son,

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which has been truly priceless.

NEVER MISS A MOMENT Read the stories of others who’ve gained back their moments and get a free sample at depend.com.au

THE NEW SCIENCE OF

sneakers

We gazed into our fitness crystal ball to find new generation trainers so smart they could practically work out for you!

BY KATE BARRACOSA

THE MATERIALS

It’s all about seamless, durable materials cut in innovative ways. Puma footwear expert Sebastian Verrier says the newest trend is for uppers (the entire top part of the shoe) to be made from one continuous piece of fabric. One of the most wellknown examples is the shoes in the Nike Flyknit range—you’ve probably seen a fluoro pair kicking around your gym. Most shoes are also incorporating mesh in their design for better breathability and shape durability, explains Lucas. So, what’s next? “The knitted upper technology will continue to evolve,” adds Verrier. “The move away from classic lace-ups has already begun with the use of alternative closures such as straps or discs, too.”

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THE TECH

You probably already own an activitytracking watch, or use an app to clock the kilometres on your weekend jog. But what if that same technology could be synced up with your shoes? Well, it’s already happening. While smart shoes first appeared a few years ago, the new breed is addressing some of the initial kinks, such as GPS accuracy. Some don’t even require you to wait until you get home to look at the data—the Altra IQ will provide real-time feedback on your gait to your wearables so you can correct your style as you go. They’re set to be released overseas this year, so watch this space!

THE COMFORT

While there are still strong supporters of the barefoot and minimalist movement, sports brands are working on creations with features that make each stride a real pleasure. “The whole industry is working on developing new foams to improve the comfort of athletes,” says Verrier.

Puma has released their Ignite range, which uses mid-sole foams to boost energy return during your run.

Other features to look out for include air cushioning to soften impact and gels for shock absorption—both ideal during plyometric exercise (think: squat jumps).

Lucas predicts more tech will be developed around foot and joint stability, that’s crucial for injury prevention. Run anyone?

PHOTOGRAPHY: CLAIRE BENOIST

G

one are the days of daggy white joggers. Athletic footwear is now not only stylish (admit it, you’ve worn your sleek sneakers with tights to lunch!), but also benefiting from the tech revolution. From soles that can track your run (yes, really!) to new materials that make shoes lighter, more breathable and uber-flexible, keeping your feet in tip-top shape as you move your body has never been easier. “Back in the day, most of us will remember having one shoe for everything,” explains Ben Lucas, the Rebel Sport insider for running. “Now there’s a good running shoe, a cross fit shoe, a lifting shoe and a brunching shoe!”

No matter what you’re in the market for, here’s a snapshot of some of the most interesting and high-tech trends making waves on the sneaker shelves right now.

Fitness

COMING SOON: SELF-LACING SNEAKERS Yep, you read that right.

We’ve now officially entered Back to the Future territory with one of the latest releases showcased by Nike.

Introduced at a Nike Innovation event in the US earlier this year, the HyperAdapt 1.0 features a sensor inside the heel, which triggers when you place your foot inside, tightening the shoes automatically. You can then adjust the fit using two buttons on the side.

Amazing! While they’re only being made available to select Nike+ members overseas for now, there’s no doubt this is a step (pun most definitely intended) towards even smarter sneaker options.

DID YOU KNOW?

The priciest shoes aren’t always your best option. According to one study, comfort is key for injury prevention, while research from The University of Western Australia found footwear with a firm arch support can hinder running endurance. So before shelling out for all the bells and whistles, chat to an expert and try on several options to find the right cushioning and support. Then hit the road!

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ADVERTISING FEATURE

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Discover the complete Home Signature fragrance range at selected Woolworths. Find out more at airwick.com.au

Nutrition

BETTER HEALTH, MORE ENERGY & USEFUL, EXPERT-APPROVED ADVICE ON A PLATE

PHOTOGRAPHY: STOCKSY

Your new edible allergy fix, found WANT TO OUTSMART SPRING SNIFFLES? If you’re hoping to ditch the tissues forget oranges and boost your apple intake. Why? Some studies suggest the antioxidant quercetin, found in foods like apples, blueberries and onions, may help ease allergy symptoms by preventing immune cells from releasing histamines, AKA the cause of itchy eyes and a runny nose. Omega-3 rich foods, such as salmon, have also been linked to reduced hay fever symptoms. The simple takeaway? While the research is ongoing, it can only be a good thing to load up on healthy foods year round! Green apples with nut butter anyone?

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Nutrition now

26%

The amount you can slash your odds of developing colorectal cancer if you drink at least one full cup of coffee a day. In which case, we’ll take a long black, thanks!

Yes or no?

SHOULD YOU EAT YOUR AVOCADO STONE?

Ever inhaled a packet of chips or cheeky sleeve of macarons while bored out of your mind during a dull movie, or loooong business meeting? You’re not alone. Research presented at the recent Annual Conference of the British Psychological Society found people were more likely to reach for—and eat more of—unhealthy snacks after watching a boring video versus a funny one. What’s more, a questionnaire filled out by 52 people discovered they were more likely to express a preference for chips, lollies and fast food (Maccas, anyone?) after completing a boring task than beforehand. What that means for you and your eating habits? Keep healthy snacks on hand for when your mind next wanders. Our faves include dates with nut butter, homemade bliss balls, nuts, fruit, chopped vegies and dip—all of which taste better, and are far more satisfying, than a cheeseburger!

THE NEW WEIGHT LOSS

legumes

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More fascinating findings to mark the International Year of the Pulse. A new study in the American Journal of Clinical Nutrition has revealed that adding ¾ cup of peas, lentils, beans or chickpeas to your next curry or soup (without changing any other part of your diet) could help shift a few pesky kilos. While the recorded weight loss was minimal, if you’re already eating well and exercising regularly, this easy tweak could help you maintain a healthy weight. Plus, adding fibre-rich ingredients to meals can up feelings of fullness and help lower your cholesterol. A win all round!

PHOTOGRAPHY: PLAIN PICTURE

THE SIMPLE SECRET TO SMARTER SNACKING

If you’ve checked in on social media lately, you may have come across chatter about saving your avo seed.

The promise? That if you dry it out and grind it up, you’ll have a nutritionally dense powder, perfect for smoothies (with fruit, to mask the bitter taste). “While the seed contains some potentially beneficial compounds, there hasn’t been enough research to show what effect regularly consuming it has on health,” says Claire Gasper, an accredited practising dietitian.

“It may be there are benefits, but there could also be negative effects.” Desperate to try this trend? If your blender can handle it then whizz away!

trust THE NATURAL HEALING POWER OF HERBS

ARNICA CREAM

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If symptoms persist, please consult your healthcare professional.

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Nutrition

Eat it now The king of all root veg, the humble carrot packs a major health punch. Here’s why...

BY ELLIE PARKER

Fast, easy meal ideas Carrots ✤ Chop and simmer this wonder veg in 2 litres of stock until soft and mashable.

Then blend with ginger and coconut milk for the ultimate creamy winter soup.

✤ Pop a few in the juicer with some kale, beetroot and cucumber for a fast, tasty mid-morning dose of vitamin A.

✤ Saute carrot tops with garlic and onion, add some crumbled feta then top with grilled lamb or baked falafel for a taste sensation in your next salad.

✤ Slice lengthways into chips and coat with eggwhite. Bake at 210°C for about 12 minutes and enjoy with avocado dip.

PHOTOGRAPHY: STOCKSY

The health payoffs…

Vit A Booster: Like other red-orange

vegies, carrots contain beta-carotene, which converts into vitamin A when eaten. The reason that matters? Studies show vitamin A deficiency can lead to eye issues, making carrots an easy way to protect your sight. If you’ve got the time­—try growing them yourself. Green thumb anyone?

Fibre a’plenty: This super veg contains

high amounts of soluble fibre, which can help to lower “bad” LDL cholesterol and assist with weight control. This top crop comes in hues of purple, red, white and orange (fancy!) and is recognised for its rich antioxidant benefits. They’ve even been known to help balance hormones. Eat up!

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GROCERY GURU

Smart yoghurts

With extra fruit

Free from dairy

High in protein

This organic option will go a long way to helping you build stronger bones.

Accredited practising dietitian Julie Masci (newlifenutrition.com.au) says just 100g of this yoghurt serves up about 20% of your required daily calcium intake.

Excellent! As with nearly all fruity yoghurt, the passionfruit swirls bump up the sugar, but a sprinkle of nuts and seeds will make this a more rounded tub. We suggest chia!

To buy: $3.69 at selected IGA, Coles and independent gourmet grocery stores.

Vegans and the lactose intolerant no longer need to miss out on the deliciousness of morning muesli and yoghurt. There’s zero dairy in this coyo, which is also free from refined sugar and contains natural flavours.

Products made from coconut generally have a high saturated fat content and are lower in protein, so Masci recommends portion control. If you’re new to coconut yoghurts, start with a small spoonful, as the flavour can seem quite intense at first.

To buy: $2.99 at Woolworths nationally.

It’s a safe bet you’ve tried a scoop of this one—Chobani seemed to be the yoghurt that kicked off our fascination with the creamy Greek style. And it’s easy to see why it continues to be a favourite: the plain version is low in sugar and fat, as well as being super high in protein, with 9.7 grams per 100g. Masci suggests serving with chopped fruit to complement the tart flavour for brekkie or dessert, or even using it as a garnish on soups and in spicy curries.

To buy: $2.25 at Coles and Woolworths.

Eat, Passionfruit Organic Yoghurt, 150g

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Nudie, Coconut Yoghurt—Vanilla, 170g

Chobani, Plain Greek Yogurt, 170g

Nutrition

It’s the versatile dairy ideal for dessert or with fruit as a fast, easy snack. Our go-to dietitian delivers her verdict on six popular tubs

BY KATE BARRACOSA

Something sweet

Added vegetables

All-nautral

Hello, honey! The light flavour and creamy texture makes a spoonful of this pretty pot seem like a decadent dessert. With a good amount of calcium and 5g of protein per 100g, you can tuck in after dinner without experiencing post-treat remorse. As always, remember “organic” doesn’t necessarily mean healthy, so Masci advises you read the label to make sure it’s right for you.

To buy: $2.60 at IGA, independent retailers and specialty food stores.

Yes, you read that right—this yoghurt contains vegetables! Perfect for those with a more adventurous palette, this sweet-and-savoury pot will help keep your stomach satisfied mid-afternoon thanks to a solid amount of protein. Masci does point out the inclusion of both sugar and fruit puree in the ingredients ups the percentage of the sweet stuff, so pair with wholegrain cereal or plain oats for a more balanced breaskfast or a pre- or post-workout snack.

To buy: $3 at Woolworths, nationwide.

Free from added sugars, this is the perfect product for people who love their yoghurt all-natural, or prefer to choose their own add-ins when dishing up their morning bowl (a dollop of natural almond butter is always a winner). Each serve is low in energy and holds its own in the calcium stakes. Plus, Masci rates this as one of her fave value-for-money buys. Let’s eat up!

To buy: $2.09 at Woolworths, Coles and selected independent grocers.

PHOTOGRAPHY: EDWARD URRUTIA

Barambah Organics, Bush Honey Yoghurt, 200g

Yummia, Apple & Carrot Yoghurt, 150g

Farmers Union, Natural Pot Set Yoghurt, 200g

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Nutrition

EVERYTHING YOU NEED TO KNOW ABOUT

prebiotics Meet the gut health hero nutritionists love

BY KATE BARRACOSA

W

e’ll hazard a guess that since the phrase “gut health” hit headlines, you’ve been seriously spooning natural yoghurt for its happy tummy effect.

But have you given a thought to prebiotics?

No, that isn’t a typo! “A prebiotic is a type of short-term carbohydrate fibre that must pass through the gastrointestinal tract undigested,” explains Dr Jane Muir, head of translational nutrition science at Monash University. “It helps stimulate growth of ‘good’ bacteria.”

THE DIFFERENCE A LETTER MAKES

While both pre- and probiotics boost the balance of good bacteria, they do so in different ways. Probiotics are the living microorganisms that keep our digestive system happy—they’re available in foods like yoghurt or supplements. The challenge?

Keeping them alive for long enough to have an effect. Enter prebiotics. Rather than introducing new bacteria, they feed the existing ones, encouraging them to multiply.

“So they’re about providing the best food to the beneficial bacteria in your gut,” adds Muir.

PHOTOGRAPHY: STOCKSY

THE FOODS YOUR GUT WILL LOVE

Why all this matters? A healthy gut means a healthier you! The role of probiotics has been more extensively researched, says Muir, but studies on the role of prebiotics have indicated they might boost mineral absorption and reduce inflammation. The best part? Your dinner likely already includes them. Think garlic, onion, Jerusalem artichokes, legumes, pomegranate, peaches, plus barley, rye and pistachios. Bonus: these fibre-rich foods help keep us regular. But remember this is just one part of gut health, says accredited practising dietitian Emily Burgess. Fill up on wholefoods, stay hydrated, exercise regularly and minimise stress levels for a gut that’s in great shape!

25g

The minimum amount of fibre we need per day.

Score maximum benefit by keeping fruit and vegie skins on, and learning to cook with legumes

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Nutrition

THE NEW

food rules

These straightforward tips, direct from nutrition experts, could change the way you eat for the better!

1

HOW MUCH YOU EAT MATTERS MORE THAN WHAT YOU EAT

PHOTOGRAPHY: SOURCES: WENDY XXXXX BAZILIAN, XXXXXXXX DIETITIAN; KATHY MCMANUS, DIETITIAN; STEFANIE SACKS, CULINARY NUTRITIONIST; LISA YOUNG DIETITIAN

Yes, really! Instead of debating rolled oats or cereal, measure out food to make smaller portions a habit. Our knowledge of what actually counts as a serve of the basic food groups isn’t always spot on, so head to eatforhealth.gov.au to find out more info.

2

THE MOST IMPORTANT THING ON A PACKAGE IS THE INGREDIENT LIST

3

HERBS AND SPICES AREN’T JUST FOR ADDING FLAVOUR

4

THE KILOJOULES IN SNACKS COUNT TOO

Your easiest healthy eating equation: the shorter the list, the less processed the food. If sugar or salt are among the first ingredients, consider it a red flag. And if you check out the nutrition panel, compare products using the per 100g column. Done!

Whether you add cinnamon to your yoghurt or dill to your scrambled eggs, herbs and spices can be meal multitaskers.

Many are packed with phytonutrients that boost metabolism, sharpen memory and balance blood sugar, so sprinkle liberally!

Eating a healthy breakfast, lunch and dinner, but still not losing weight?

The culprit could be your snacks. We get a whopping 25% of our kilojoules between meals, so make sure they’re nutrient-rich.

Think crudites and hummus rather than salted chips and supermarket dips.

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Hello! Healthy

doughnuts

Yes, you read that right! These wholemeal wonders are baked, not fried and 100% delicious. So good you won’t be able to stop at one

Serves: 8 Heat the oven to 220ºC. Lightly coat a doughnut pan with cooking spray.

In a bowl, mix 1 cup wholemeal flour 1 cup plain flour, 6 tbs sugar, 2 tsp baking powder and a pinch of salt.

Stir in ¾ cup of buttermilk, 2 large eggs and 3 tbs of safflower oil until just combined.

Transfer batter to a zip lock plastic bag, snip off the corner and pipe mixture into pan, filling each cavity threequarters full. Bake until puffed and golden, about 10 minutes. Transfer to a rack to cool.

F

rom chocolate mousse made with avocado to raw cakes powered by soaked nuts, right now healthy desserts are having a major moment. It makes sense: a few simple changes and you can enjoy a better-for-you version of your favourite sweets.

Restaurants and celebrity chefs also can’t seem to get enough of the trend. Just two examples? Sadhana Kitchen in Sydney now offers a vegan high tea (complete with “cashew cheezecake”), while online foodies like Taline Gabrielian, founder of website Hippy Lane, have turned healthy desserts into an art form. Enter our current addiction: do-it-yourself doughnuts. While there are few things tastier than a hot cinnamon stack, let’s face it: they’re not the healthiest choice (the sugar left on your fingertips was probably the first hint). But the treats here are baked, not fried—which slashes their fat and kJ content— while wholemeal flour ups the fibre. Plus, you decide how much glaze goes on each. All you need? A doughnut pan (available in the kitchenware section of most department stores) and a little patience to make doughy treats that taste even better than Krispy Kreme!

Chocolate & almond

Make a basic batter (left), using ½ cup wholemeal flour and adding ½ cup cocoa powder. Easy!

Chocolate glaze: Stir ½ cup icing sugar, ¼ cup cocoa powder and 4–6 tsp milk until smooth.

Dip doughnuts in the glaze and top with sliced almonds and toasted coconut chips.

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Vanillarhubarb

Make a basic batter, adding ²/³ cup diced rhubarb and 1½ tsp vanilla extract.

Vanilla glaze: Stir ¾ cup icing sugar, 3–4 tsp milk and 1 tsp vanilla extract until smooth. Drizzle glaze over doughnuts, then serve and enjoy!

Rosemary & lemon

Make a basic batter, using ½ cup wholemeal flour, adding ½ cup polenta, and adding 2 tbs lemon zest and 1 tbs chopped rosemary.

Lemon glaze: Mix 3–4 tsp lemon juice with ¾ cup icing sugar until smooth. Dip doughnuts in glaze and top each with fresh rosemary.

PHOTOGRAPHY: JASON VARNEY. FOOD STYLING: CARRIE PURCELL. PROP STYLING: PAOLA ANDREA. ADDITIONAL TEXT: KATE BARRACOSA.

Basic batter

Nutrition

5 more healthy desserts you can make right now

1

DARK CHOCOLATE AVOCADO MOUSSE Heart-happy fats make this a star! Microwave ¼ cup 80% dark choc until smooth.

Combine in a food processer with 1 avocado, 1 tbs almond milk, 1 tbs of cocoa powder, 1 tbs honey, ¼ tsp vanilla extract and a pinch of salt.

Mix until creamy. If you need to up the sweetness, try a touch of sugar subsitute, such as Equal Spoonful.

Refrigerate, then enjoy!

2

FRUIT DOUGHNUTS Thinly slice an apple and cut out the core.

Then add your toppings of choice! Our ed coordinator Ellie suggests natural peanut butter with goji berries and chia seeds, or Greek yoghurt with chopped strawberries and coconut flakes. Delicious!

3

CHIA PUDDING Whisk together ¼ cup of chia seeds, 1 cup of your milk of choice (we love almond) and a few drops of vanilla essence. Chill overnight and stir before serving. Top with a generous handful of mixed berries.

4

LEMONY YOGHURT Give your PM tub an easy flavour infusion.

Squeeze the juice of half a lemon into Greek yoghurt, mix and sprinkle with nuts.

Add just a drizzle of honey to boost the sweetness. For a more intense yellow, a dash of turmeric will do the trick.

5

LOW-SUGAR SORBET Pop your fave fruits in the freezer for at least an hour (overnight is ideal).

Then whiz in a blender until creamy. Our go-to combo?

Berries and banana—although you really can’t go wrong!

AUGUST/SEPTEMBER 2016 PREVENTION

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Nutrition

DO YOU KNOW WHERE

this came from?

First it was free-range eggs. Now it’s sustainable seafood. Here’s what every savvy shopper needs to know

BY KATE BARRACOSA

Y

our grilled salmon dinner gets a big nutrition tick.

But how it ends up on your plate can be the most interesting part. Health-conscious consumers are becoming more and more interested in the origin of our meals and seafood is no exception. Naturally, there’s a stack of ethical and practical issues at play. So let’s take a dip beneath the surface of sustainable fishing. Ready?

WHAT IT ACTUALLY MEANS

Sustainability isn’t just about how many of a certain species still exists—a range of factors are involved. How much is caught, the method used, how the environment is affected and what other marine life might get accidentally caught up all count. Even farmed fish has its own considerations, including water quality and feed. But it comes down to one key point. “The goal is about protecting our oceans and ensuring there’s fish for the future,” says Josh Coates, from the Australian Marine Conservation Society. Want to shop smarter? The Australian Sustainable Seafood app (iTunes and Android, free) can point you in the right direction when you’re deciding what to fry, or take a look at the Greenpeace Canned Tuna Guide to see if your tin gets a tick.

WHY YOUR BODY LOVES SEAFOOD

PHOTOGRAPHY: ANTTI JOKINEN/STOCKFOOD

As well as tasting delicious with a squeeze of lemon, fish is generally a healthy option. While the sustainable variety hasn’t been proven to be any more nutritious, according to accredited practising dietitian and Dietitians Association of Australia spokesperson Simone Austin, seafood overall is a lean protein choice. It’s also full of heart-healthy omega-3s and loaded with zinc and selenium. Plus, prawns are low in fat and mussels are rich in B vitamins. “As long as you’re not battering or deep frying, it’s all good!” says Austin. Easy!

WHAT YOU CAN DO TO HELP

Quiz your fishmonger (or waiter) before you buy. If it’s not indicated on the label, ask what species of fish is being sold and whether it’s over-fished, how it was caught and where it came from (at the most basic level whether it’s from Australia or overseas). “Every time you ask, you’re letting suppliers and producers know it matters to you,” says Coates. “You have a positive impact every time.” All that’s left to do? Google a few tasty fish recipes and get cooking!

AUGUST/SEPTEMBER 2016 PREVENTION

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GET MORE

from every issue...

From healthy recipes to exclusive videos, don’t miss our free extra content —delivered from the pages of Prevention straight to your phone or tablet!

HERE’S HOW:

1

DOWNLOAD

the free viewa app from the App Store or Google Play to access bonus content from this issue of Prevention mag.

2

SCAN THE PAGE

by holding your smartphone or tablet over the page where you see a viewa logo for videos, pics and more!

3

ENJOY your bonus Prevention content.

You can share it with friends or organise it into folders in your viewa app for easy access later.

IN THIS ISSUE: P107 COOK WELL Power up your plate with five delicious vegetarian meals P125 SHED KILOS Walk yourself slim with our easy-to-follow fitness plan

START SCANNING Scan this page to try the free viewa app and explore bonus content from this issue

Download viewa free from: iPhone is a trademark of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc. viewa is available on Android devices, versions 4.0-4.4

Mind

SMART WAYS TO STAY SHARP, CALM AND POSITIVE

PHOTOGRAPHY: GETTY IMAGES

The easy diet tweak that could save your brain ATTENTION DEDICATED SOFT DRINK LOVERS! A diet high in fructose doesn’t just make your favourite jeans a little snug. Surprisingly, it can also damage genes in the brain. At least that’s according to genius scientists at the University of California, Los Angeles.

What that means in reality? Changes to these genes can have huge implications and are linked to conditions like heart disease, diabetes and Alzheimer’s. But before you bin every bit of sugar in the house, know this: we’re definitely not talking about fruit. The fibre in that actually slows sugar absorption. Rather, this study highlights fructose added to things like soft drinks, desserts and syrups. In more heartening news, the team also discovered that omega-3 fatty acid DHA may actually reverse fruc-induced damage. That’s the one found in the likes of wild salmon, fish oil and walnuts. The disclaimer: DHA isn’t a magic bullet for curing disease and more research needs to be done to see how powerful it really is. Still, a few walnuts on tomorrow’s rocket and parmesan salad can’t hurt!

AUGUST/SEPTEMBER 2016 PREVENTION

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Mind now

PUPPY LOVE, ON TAP If lack of space means there’s no room for a pet at home, there’s now a simple solution: borrow one.

Dogshare.com.au’s new loan feature connects time-poor dog owners with nearby canine-lovers who don’t have an animal of their own. Sign up to offer your walking or sitting services. No money’s exchanged; it’s all about companionship and enjoying the benefits of a “pet fix”. There are plenty of those. Dog-walking is associated with lower BMI, more frequent exercise and improved health, while a University of West Australia study found animalowners are more likely to get to know and connect with their neighbours. Our favourite? Bringing pets to work can boost morale and reduce stress, say US experts. Now, if that’s not a good reason for having an office puppy, we don’t know what is.

46

The percentage of us who’ve reported being ‘phubbed’ (ignored in favour of a phone) by our partners, reports a Baylor University study. Of those, a fifth say it’s a major source of conflict.

Remember, no texts at the table okay?

Science says THERE’S A FORMULA FOR SAYING SORRY

Confirmed: money really can buy you happiness…

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The one proviso? You spend it on something that suits your personality. A study in Psychological Science found people who did this reported greater life satisfaction: spending money on nights-out made an outgoing person happier than a quieter one. The lesson? Combine your passions with your purse for the ultimate joy boost.

A ‘SORRY’ CHECKLIST Include as many of these as you can: expression of regret, an explanation of what went wrong, acknowledgement of responsibility, a brief declaration of repentance, offer of repair and request for forgiveness. The more someone offered, the better an apology was rated by participants in the study. Pressed for time? The most important steps are #3 and #5: taking responsibility and offering to repair.

Sincerity comes into it too and eye contact goes a long way. So, next time you offend, you’ll know how to fix it. You’re welcome.

PHOTOGRAPHY: STOCKSY

Just like a soufflé, there’s a recipe for a perfect apology.

According to a new Ohio State University study it has six key ingredients. Try these next time you put your foot in it!

www.fe ss. com .au

Meet your personal

career coach Get paid to do what you love, every day! True job satisfaction starts here

BY ALEX DAVIES

S

ure, you may shake your head if we’re catching you at the end of a long week (roll on wine time!). But, for many of us, gone are the days of the big 5-0 kickstarting a wind down to retirement. What the figures say: 72% of those 50+ are keen to keep working, reveals a recent study, compared with 66% in 2014. And that doesn’t have to mean rigid hours with the same to-do list day in, day out.

Whether it’s creating better balance, using your experience to mentor colleagues or even launching your own business, these four easy scenarios deliver instant career fulfilment.

A HOT PROMOTION’S UP FOR GRABS

Looking to step up the ladder means stepping forward. “Be ready to clearly and confidently outline, on paper and in person, how you’ve not only fulfilled but exceeded the current expectations of your role,” says Jane Lowder, career coach and founder of Max Coaching.

“You may prefer to operate day-to-day as a quiet achiever, but don’t expect your managers to do the leg work in identifying the value you bring to the organisation. Represent it yourself with conviction.” Also nurture relationships with key decision-makers. Personality fit with a manager and a team plays a big part in the hiring process. One pay rise coming right up.

Packing up your desk at one workplace doesn’t mean giving up employment completely. In fact, 55% of those study respondents would prefer to work part-time, which can also give your week structure if the thought of not having some sort of 9-5 brings on a cold sweat.

Searching for roles with fewer hours? “Be

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PHOTOGRAPHY: STOCKSY

YOU WANT TO SEMI-RETIRE, KIND OF!

Mind

specific in your mind about the kind of lifestyle you’re after,” suggests Gen George, founder of employment site OneShift. “We’ve seen an 86 (going on 46) year old picking up hours as a care worker. What’s right for you depends on how you personally see work-life balance.”

YOU HAVE AN UNTAPPED BUSINESS BRAIN

Reckon you could rival the caterers at that wedding or motivate a sweaty bootcamp three times a week? Go for it! George’s settingup-a-business tip: follow your passion. “No matter what it is—people, animals, creating an unforgettable experience for someone—bite the bullet and go for the industry you want to work in. If you learn it’s not for you, at least you’ve tried.” Investigate local start-ups and read up on all the need-to-knows at business. gov.au. “Be social and attend networking events,” she adds. “Surrounding yourself with people to help build your brand will move things along faster.” Turn to p.146 for the story of one inspiring woman who took the leap!

YOU’RE WANTING A BREAK TO REFRESH

Dreaming of making that tropical screensaver a reality? You can! Sabbaticals are the perfect chance to recharge or refocus on another area of your life. “Many workplaces offer leave without pay, so ask whether your company supports it and how to apply,” says Lowder.

Consider how your workload can be covered and time your break at the end of any major projects. Also, consider how your CV will look.

“A gap of three months isn’t usually questioned.

Beyond that, show engagement in meaningful projects, such as a course or volunteering,” suggests Lowder. Now, where’s that passport?

Over 30% of people Did you have applied for a know? new job at another organisation after the age of 50, finds a US workers report.

It’s never too late!

AUGUST/SEPTEMBER 2016 PREVENTION

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‘How useful can toiletries and a phone card be?

When you’ve fed for your life, it’s a symbol that someone cares’ - NATALIE BARR

We care, do you?

New Idea is giving care packs flled with everyday essentials to women escaping domestic violence. We aim to help thousands of women, but we need your help to do it.

Show you care and donate at

www.wecarepacks.com.au

Mind

3 EASY WAYS TO

sharpen your memory Boost your brain power overnight with smart strategies leading experts swear by

BY ALEX DAVIES

E

ver gotten home from the supermarket laden with bags and loaded up with everything you need for tonight’s chicken stir-fry—except the chicken?

“We all have brain failures sometimes,” explains Dr Nicola Gates, clinical neuropsychologist and author of A Brain for Life ($29.99, ABC Books). “Factors like our health status can have an impact but not necessarily in a permanent manner—during menopause, for example, when the brain undergoes hormone changes.” If constant memory glitches are starting to affect you on a day-to-day level, get yourself checked out. Otherwise, try these expert-approved recall strategies on for size!

PLAY THE NAME ASSOCIATION GAME

Picture this: you bump into someone you sat next to at a dinner party once... and immediately draw a complete blank. Is it Sarah? Sophie? The trick to becoming a moniker master: when you first meet somebody, create an association to go with their name—Sarah with the red hair, Sarah who loves swimming. “Use their name when greeting, in conversation and when you say goodbye,” suggests Gates. “Repetition builds the trace and then associations make the trace easier to find.”

UTILISE YOUR REGULAR ROUTINE

“The best way to remember to do something new is to link it to something that’s already a habit,” explains Gates. Say, cleaning your teeth and going to the toilet first thing. “Put medications next to your toothbrush and stick lists on the bathroom mirror, or even the fridge as most of us open that in the morning.” Environmental cues can help too. Put your sneakers by the door to remind you about run club or stick that unpaid electricity bill under your car keys.

PHOTOGRAPHY: GETTY IMAGES

SWITCH YOUR WATCH OVER...

To the opposite arm. “I use this strategy all the time,” says Gates. “It’s a good way to remind yourself to do something as it’s annoying.” And when it bugs you, you automatically think about why you put it there in the first place... oh yes, because you have to pick up the dry cleaning after work. Try it and pretty soon you’ll be ticking off that to-do list like a pro.

Did you know?

Experts estimate our brains contain around 86 billion neurons. That many people would fill 860,000 MCGs! AUGUST/SEPTEMBER 2016 PREVENTION

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4

JOY-BOOSTING ROAD TRIPS

to take this weekend

Taking time out to recharge doesn’t have to mean planes and passports. In fact, everything you need to do just that has been sitting in your driveway all along

PHOTOGRAPHY: STOCKSY

BY ALEX DAVIES

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Mind

L

et’s be honest: even diehard city-lovers get the urge to escape sometimes. And nothing delivers that feeling of freedom quite like you, a decent soundtrack and the open road.

No longer just the budget vacation-ofchoice for 20-somethings, road trips are a guaranteed route to breathing more deeply and feeling refreshed. “It’s been said travel is the only thing you buy that makes you richer,” confirms Dr Timothy Sharp, clinical psychologist and founder of The Happiness Institute in Sydney.

“Getting away from it all gives us a break from routine, an opportunity to connect with our loved ones, a chance to try new opportunities and reconnect with nature.

All of these boost health and wellbeing.”

No argument from us! Here, four great Australian drives worth buckling up for.

1

THE COASTAL CLASSIC

Easing you past stunning beaches, through countryside, historic towns and amazing vineyards is Tasmania’s Great Eastern Drive. Around 176km of leisurely winding from Orford to St Helens, taking in the likes of Freycinet National Park and Bay of Fires. It’s one of those stop-start journeys because every detour is worth it and you’re always

pulling over to take photos. Stay a while in Bicheno for wildlife experiences— think night tours with Tassie devils and penguins. greateasterndrive.com.au

2

THE MOUNTAIN ESCAPE

Need a break to just breathe? Find it among the rolling mountains and forests that characterise the Snowy Mountains’ Kosciuszko Alpine Way drive.

A large part of this 108km-drive runs through Kosciuszko National Park, NSW, so we’re talking fishing, bird-watching, walking and biking trails, plus a visit to popular alpine village Thredbo. Places to stay range from campsites to luxury cabins. Spoilt for choice! visitnsw.com

3

THE NATURE EXPLORER

For that once-in-a-lifetime break head to NT and road trip along Nature’s Way, a diverse route that takes in Darwin, Katherine, Litchfield and Kakadu National Park. It’s recommended you allow at least four days to soak in some of the most beautiful natural sights and Aboriginal rock art. Enjoy waterfalls, wildlife, rugged landscape, walking trails, canoe trips and a chance to discover more off-road. Actually, why stop at four days?

For more details, check out travelnt.com.

4

THE INTERSTATE ADVENTURE

Skip airport queues and escort yourself from Melbourne to Sydney by road. The 1000km or so drive takes about 11–12 hours with a choice between coastal and inland routes. The first? Delicious seafood (try oysters in Pambula), surf and dramatic beaches most of the way. The second equals alpine scenery and stories of 1860s gold-mining in historic town Walhalla, before you hit Canberra. Stay inland or join the coast for Jervis Bay, Kiama and windswept photos on the Sea Cliff Bridge as you head into Sydney centre.

Sounds like heaven! visitvictoria.com.

Your ideal car match, found!

Top picks for guaranteed road-trip satisfaction.

FOR THE PADDLEBOARDS...

Mazda CX-5. This SUV comes with plenty of space for luggage, kids... or that extra surfboard. From $27,190.

FOR EXTRA ECO CRED...

Toyota Corolla Hybrid. Cut fuel consumption by a third with this new greener take on Australia’s top-selling car.

Price not yet released.

FOR YOUR PODCASTS...

Audi A4 Avant. Enjoy a mega 10GB of music storage and an optional Bang and Olufsen 3D sound system.

From $63,900. Drive on!

Fast fact

The Guinness World Record for the longest ever road trip is 723,852km. A Swiss couple began in 1984, have travelled 185 countries in the same 4WD—and are still going. Wow!

AUGUST/SEPTEMBER 2016 PREVENTION

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Mind

EVERYONE’S TALKING ABOUT:

heartfulness

Introducing the concept that could enrich relationships, enhance happiness and change the way we see mindfulness—for good

BY ALEX DAVIES

T

hanks to headline-makers like Arianna Huffington and Deepak Chopra, mindfulness has been one of the biggest health buzzwords of the last few years. Now a brand new trend (being referred to as ‘heartfulness’) could be set to take mindfulness to a whole new level, revolutionising our own happiness and our connections with others.

PHOTOGRAPHY: GETTY IMAGES

SO, WHAT EXACTLY IS HEARTFULNESS?

Glad you asked. In short, it’s a way of being that’s about finding fulfilment through connection, with others and our deeper selves. Think of expressions like ‘getting to the heart of the matter’ or ‘being whole-hearted’, says Dr Stephen McKenzie, leading psychology lecturer and author of the new book Heartfulness ($29.99, Exisle). There’s that sense of going within, to the essence of something—and that’s what heartfulness is about. “When you’re listening to someone for example, the listening itself isn’t an act of heartfulness but why you’re listening is,” explains McKenzie. “That’s what really gives the connection.”

WHY IS IT HAVING A MOMENT NOW?

Because of mindfulness. Or, rather the school of thought that mindfulness has become so hugely popular around the world that we’ve lost touch with

the core of what it’s truly about. “It’s so valuable but has come to be seen as a self-focused technique or quick fix, losing connection with its origins and its heart,” adds McKenzie. “Mindfulness doesn’t actually mean a full mind but an empty one, so I think changing the term could be really valuable in changing the way people think about it.” Leading authority Jon Kabat-Zinn once made the point that, in certain Asian languages, the word for heart is the same as the word for mind. The two are intrinsically linked, with compassion and kindness being vital parts of the benevolent equation. Seems ideal!

SOUNDS GREAT, SO HOW DO WE LIVE IT?

According to McKenzie, there are nine paths that all help us live richer, more heartful lives: kindness, adversity, humour, contentment, love, courage, knowledge, hope and creativity. Thinking about those qualities as you go about your day-to-day life is a pretty good place to start. “It’s about caring and allowing that natural, deep connection with other people,” he explains. “Heartfulness is also about self-knowledge and not shutting down our feelings.

Try to be open, live life wholeheartedly and allow yourself to feel whatever it is you’re feeling.” And who can argue with that recipe for happiness?

40

The millions of results you get when you Google the word ‘mindfulness’.

Mind-blowing!

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Beauty

FAST, EASY WAYS TO LOOK AS GOOD AS YOU FEEL

PHOTOGRAPHY: SARAH MCCOLGAN/THELICENSINGPROJECT.COM/SNAPPER MEDIA

Your skin only better

GET FAMILIAR WITH ‘BAKING’ It’s the latest beauty buzzword and pro-complexion technique making waves. So what is it exactly? “Baking is a trick that works to highlight and provide a full-coverage make-up look,” explains make-up artist, Elsa Morgan.

Once you’ve applied foundation and concealer, the idea is to set it with a generous amount of translucent powder, focusing on any area of the face you want to brighten. “Under the eyes is most important,” adds Morgan.

“Leave the powder to set for at least 5 minutes before buffing any excess powder away.” The benefit? Skin that glows with good health all day long.

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Beauty now

YOUR DAILY DEFENCE

Consistency is everything when it comes to good skin. And as any beauty expert will tell you, sunscreen is no exception, even in winter. Studies show that daily application of sunscreen can help reduce the appearance of ageing by 24% compared to those who skip it every other day. Save valuable seconds by using a moisturiser or foundation with built-in SPF. We love: Nivea Cellular Anti-Age Skin Rejuvenation Day Cream SPF 15 ($27.99, priceline.com.au); By Terry Perfecting Foundation SPF 15 ($94, mecca.com.au); or try Josie Maran Argan Daily Moisturiser, SPF 15 ($48, mecca.com.au). That’s your easy AM routine, sorted!

52%

The number of women who wear make-up daily to look good rather than younger. Bring on more cosmetic advertising with a feel-good factor!

Salon skin in minutes

THE NEW AT-HOME FACIALS Three DIY peels that deliver in-salon glow OVERNIGHTER John Plunkett’s Glyco Peel, $29.95 is an easy while-you-sleep skin resurfacer. Apply a thin layer, let it dry then add moisturiser.

Skin is clearer and brighter by morning.

10 MINUTES Babor Refine Cellular AHA 10+10, $254. Apply this fruit enzyme postcleanse for 10 minutes then rinse. Your skin may lightly flake in a day or two. The payoff?

A fresher complexion!

Oh my, Micellar

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Micellar waters are flooding the beauty aisles. Not sure if they’re for you? “Micellar waters are gentle cleansers that remove make-up without stripping skin,” explains head of Swisse Skincare, Jason Buesst. Their dissolving power comes down to tiny oil molecules called micelles. “Micelles gently lift the build-up of dirt, oil and make-up,” adds Buesst. Just soak a cotton pad and swipe away. No rinsing required. Too easy!

PHOTOGRAPHY: EDWARD URRUTIA

5 MINUTES The perfect morning pick-me-up.

Massage in Aspect Gold Fruit Enzyme Mask, $58, while you shower for instant radiance.

LOOK LIT-FROM-WITHIN NEW Skin Nourishing Glow Foundation Infused with moisture-reviving and collagen-enhancing ingredients, this richly emollient yet lightweight hybrid cream foundation delivers the benefits of a nourishing moisture treatment plus luminous coverage for an ultra polished, natural lit-from-within look.

In 9 skin tone correct shades.

Visit your nearest Bobbi Brown Studio for a complimentary Secret to Perfect Skin Makeup Lesson. Plus, receive a sample of your prefect shade—our treat.* *One per customer, while supplies last.

bobbibrown.com.au

HIGH-TECH BEAUTY

you need now From sonic cleansing to ion-charged facials and the new smart apps, these advances are set to revolutionise your beauty world

BY MELINDA AYRE

Sure, salon facials are great. But if you’re stretched for time (or money) sonic cleansing brushes are your new best friend. The high speed sonic vibrations help shift more make-up and grime than cleanser alone. In fact, they clean skin six times better than rubbing product on with your hands, according to Robb Akridge, immunologist and co-creator of the Clarisonic. “The oscillation pushes water off the brush head bristles, which cleans out pores.” Sounds good to us!

Try it: The latest Clarisonic arriving in August is the ultra-petite Mia FIT ($225, clarisonic.com.au) which fits snugly in your hand. Clinique’s Sonic System Cleansing Brush ($145, clinique.com.au) has three different brush heads ($29 each) to suit your skin—purifying, gentle or antiblemish. The brush heads vibrate 9000 times a minute for the deepest clean ever.

THE GENTLE PEEL If you’re plagued by dull skin or plugged pores, don’t be afraid of peels. Exfoliating ingredients like hydroxy acids are applied to your face to lift the outer layer of skin cells, the aim being to gently resurface and refine, explains Emma Hobson, education

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THE SMART APP Forget battling the crowds. For 22% of beauty consumers, smartphones are their preferred way to shop and the latest crop of beauty apps dish out unique ways to try, buy or book any beauty service you desire.

Try it: To test the latest make-up looks on your own face, download Makeup Genius

by L’Oréal (iTunes, Android, free). Scan your face, click on products and view them virtually, just like you would in a mirror. Like what you see? You can buy the whole list with a click. More hands on? Search and book a make-up lesson in your area through the M.A.C Technique App+ (iTunes, Android, free) then during

class you can enter data into your app while you learn the face step-by-step.

Classes cost $120, which is redeemable on make-up—so you can recreate the look at home following your notes. For a last-minute salon treatment, try Vaniday (iTunes, Android, free) to book and pay for beauty and wellness appointments across 800 salons in Sydney. For Melbourne, get Glamazon (glamazonapp.com) which lets you snap up last minute manicures or cancelled blow dries, with same day appointments usually discounted. Genius!

THE TREATMENT Right now, it’s all about ions. To get potent skin-loving ingredients even deeper into the dermis, skin potions containing teeny positive or negative charged ions can be encouraged further into the skin using light, microcurrent or ultrasound. Perfect!

Try it: For dry skin, try the Hyaluronic Acid IonActive treatment from Dermalogica ($140, dermalogica.com.au). Hyaluronic Acid IonActive is applied, then LED, microcurrent or ultrasound is used to bind moisture deep into your skin. The result?

Instantly more plump and radiant skin.

Dark spots? Choose the Oligopeptide IonActive. For adult acne, Niacinamide IonActive eases inflammation, breakouts and oil flow for twice-as-good results.

PHOTOGRAPHY: XXXXX FLORIAN SOMMET/TRUNKARCHIVE.COM/SNAPPER MEDIA XXXXXXXX

THE GADGET

manager at The International Dermal Institute. “You can achieve fantastic results without fear of skin trauma.”

Try it: For photo damage, acne scarring or melasma one good option is the high strength salicylic acid based Obagi Blue Peel Radiance treatment (from $150, obagi-au.com). It takes about 30 minutes and leaves skin shiny and only slightly reddened. The shedding of skin starts a day or so later. Once the flakiness has subsided, you’ll have fresh-looking skin with tighter, clearer pores. Always check the level of peel you get and ask whether there’s any downtime, adds Hobson.

Beauty

PHOTOGRAPHY: XXXXX XXXXXXXX

Expert tip Make your next beauty upgrade a cleansing device.

They help to undo the effects of wearing allday make-up plus urban pollution— which ages skin 10 times faster!

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Beauty

5 OF THE BEST

Longevity boosters Want better skin all day long? These five fast miracle-workers deliver!

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BY MELINDA AYRE

2 3

4

1 The make-up magnet Mac Fix+ Spray ($27, maccosmetics.com.au). Lightly mist this over finished make-up or spray lightly throughout the day to refresh your products. 2 The shine buster Aburatorigami Blotting Papers by Tatcha ($17, mecca.com.au). Blitz sheen fast with this handbag staple, rather than adding more powder. 3 The beauty icon YSL Le Baume Touche Eclat Compact ($70, mecca.com.au). A multi-purpose complexion balm, apply with a foundation brush all-over before your usual base or gently dab on the top to mattify. 4 The eye brightener Laura Mercier Eye Basics in Flax ($39, davidjones.com.au). To stop that late-in-the-day crease of shadow, prep your eyelids with this. 5 The power primer Dermalogica Hydrablur

Primer ($70, dermalogica.com.au). A make-up artist favourite, apply this smart serum pre-foundation. Result? Younger, healthier looking skin all day long.

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PHOTOGRAPHY: EDWARD URRUTIA. BRASS CLIPS AND PENCILS FROM PAPER 2.

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S

COVER STORY

tanding in the studio in nothing but a knitted jumper, short-shorts and biker books, cracking jokes with a crew of 10, it’s hard to imagine anything fazes Sonia Kruger. And that’s a very good thing.

With an increasingly on-the-move toddler and two live television gigs, it’s almost a necessity for her to go with the flow. A constant presence on our screens since her debut role in Strictly Ballroom in the early ’90s, Sonia made headlines in 2014 when she announced she was pregnant at 49 with the assistance of an egg donor. And since Maggie entered the world 18 months ago, things have been “a roller coaster” as she welcomed her beautiful daughter and said goodbye to her beloved dad. As her 51st birthday approaches in August, Sonia sat down with us in Sydney to chat honestly about love, loss and the brand new direction her life has taken.

You’ve spoken about the lovely bond between Maggie and Craig. How has your relationship changed since?

Since we caught up with you three years ago, your life has totally changed. Do you look at the world differently now?

Doing what I do for a living, I knew there would be questions because I was 49 and I never wanted to misrepresent myself to the public. I wanted to be really clear about the process I went through. I did have a girlfriend who was against me doing that, because she was concerned about how that would play out for Maggie in the future. But you have to put your faith in people. Not long ago IVF was something that was whispered about and that’s changed a lot now, and I think the perception of egg donors, sperm donors and what it takes to make a family will too. I’m very grateful to science that it’s allowed me to do this. It’s extraordinary.

Definitely. Having a baby does change your whole world, in ways that you don’t even really expect. I appreciate every day more now. In the past I was probably looking at the future and where I wanted to be, and now it’s probably more of a day-by-day proposition. Babies change on a daily basis and you don’t want to miss that, so I find I’m not wishing my life away as much as I possibly did in the past.

What do you love about motherhood?

Maggie is just hilarious. She’s really starting to communicate and the words she’s latched onto and repeats give me such delight. She’s obsessed with the moon because of Twinkle Twinkle Little Star, so every night before she goes to bed she has to see the moon. Small children give you such great joy, not just to you but to everyone else: our neighbours, our parents, Craig’s [McPherson, Sonia’s long-term partner] other children… even people in the street. Babies make people happy.

How have you adapted to the changes?

I was never really a big going out person. Most of my socialising revolved around work and I was already a bit of a hermit. In fact, some of my friends used to call me the Howard Hughes of the Upper North Shore! My sister-in-law looks after Maggie for half a day, so I need to make sure I’m home in time to take over. That gives me all afternoon with Maggie until Daddy gets home. I’m quite protective of that space. There’s swings and roundabouts, like when The Voice live shows are on there are some longer days, but I’m very lucky. A lot of working mothers would leave home at seven o’clock in the morning and be getting home at seven at night.

They’re the ones who really deserve the medals.

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I don’t know if it has very much. We’ve always been really close, we’re not the type of couple who argue.

In the past our conversations may have been dominated by what was happening in the television scene, but now it’s about her and our hopes for the future, how we’d like to raise her, where we’d like to take her on holiday if it wasn’t so hard to go on holidays with a child! We did take her to Hawaii at Christmas. And look, she didn’t cry on the flight, but she didn’t sleep for nine hours! So actually when I say we’re not a couple that fights, at the end of that flight things may have been a bit tense!

You’ve been very open about using an egg donor to conceive Maggie. Why did you decide to be so forthcoming?

What were the reactions like?

Women have written to thank me for being honest, and I’ve heard some incredible stories. People spoke about the negative reactions at the time, but I didn’t really see any of that because it was minute compared to all the positive ones. Speaking up helps to destigmatise it and that’s what we need more of for women looking at alternatives because, for one reason or another, they can’t get pregnant on their own. Also, I think women struggling with fertility can wonder if a child isn’t biologically part of you, can you love that child? And I’m here to tell you it isn’t possible to love them any more.

I really couldn’t love Maggie any more if I tried.

What do you think are the advantages of becoming a first-time parent at 49?

I got to travel a lot, to forge a career path early on that set me up a little more later in life. I’m a lot more settled now. In my 20s having children was probably the furthest thing from my mind. That desire actually changed for me when Craig and I got together. It was fantastic being with him and the only thing in my mind that could have been better than that was to have a child with him.

HAVING A BABY DOES CHANGE YOUR WHOLE WORLD, IN WAYS YOU DON’T EXPECT. I APPRECIATE EVERY DAY MORE NOW

COVER STORY

You have to make sure you have the energy to keep up with them! But being 50 now is different to being 50 a few years ago. If we think back to our parents’ era, for them that was the time to start winding down. I think now people are just hitting their straps professionally and personally, it’s almost like life does start again. It’s the time when we’re finally in a position where we have some experience and independence and confidence.

How did you celebrate turning 50?

Funnily enough, I worked! I always though that I would have my 50th in New York or something.

But I’m not a big birthday celebrator. I like to go to parties, but I don’t like to be—and this is a really weird contradiction you’ll find about a lot of people in television—the centre of attention. And don’t even mention the words “fancy dress” to me!

How did you feel about the milestone?

To be honest, I was nervous about it. I’ve been a slow developer all my life and I still feel exactly the same way I felt at 21. You’re only ever as young as you feel. But then, my dad was always like that. He was always very, very young at heart.

Your dad very sadly passed away in 2015. What was that year like for you?

It was a bit of a roller coaster. It’s so hard.

Somebody said to me that when you lose a parent, it’s like you join this club of other people who’ve lost their parents, because you can’t imagine what it feels like until it happens. I’m quite similar to my brother in that we’re both fairly pragmatic, but that’s not to say it never affects you. It will hit you in weird places and all of a sudden you’ll be crying in the car to a song because it reminds you. And there are lots of things that remind me of Dad.

What would you like to give to Maggie?

Dad always said, and he had a million sayings, “Walk tall and cast a long shadow”. I think what he meant by that is back yourself. Have confidence in yourself and be proud of yourself. Don’t let other

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SONIA IN 60 SECONDS WHO DO YOU LOOK TO FOR INSPIRATION? Personally, my mum and aunties.

Professionally, Liz Hayes is so smart, so funny, a little bit naughty, she’s got it all going on.

DESCRIBE YOUR PERFECT DAY...

A sleep in! In summer, it’s a day at the beach with family, likely followed by some fresh seafood and a glass of wine.

HOW DO YOU RECHARGE? I’m a bit of a home body, so spending as much time as possible at home in comfy clothes watching movies and reading is my idea of relaxation.

YOUR GO-TO HEALTHY SNACK? A handful of almonds or macadamias.

FAVOURITE FILM AND WHY? Life is Beautiful. without a doubt.

It’s devastating and uplifting at the same time.

FAVOURITE BOOK? The only books I’m reading at the moment are baby books, so The Very Hungry Caterpillar!

people knock you down. But he also taught me a lot of really practical things. He taught me how to jumpstart a car battery, how to change a tyre —and I’ve even had to change Craig’s before!

What excites you about your 50s?

I feel so lucky because I’ve worked on some massive shows, big shiny floorshows, makeover shows, news programs, public affairs and now morning TV. There’s been so much variety, so in the next 10 years, I’d love even more. It’s fun to do different things that push you out of your comfort zone. Once things become too comfortable, it’s never going to be good for you or that show.

Why do you enjoy live TV so much?

It’s the mistakes. I love it when things go wrong.

Just the other day on Today Extra we came back from a break into the news. Normally they focus on the newsreader and I was sitting there reading my phone. It keeps you on your toes! I don’t think I have a very long attention span either. I made one feature film and that’s it for me. Too slow!

Which health habits do you swear by?

After I had Maggie I did Pilates because it was specifically for mothers and getting your strength back. Then I went back to classes at Sydney Dance Company, which is what I really love. They do yoga and Pilates plus jazz, hip-hop, funk, contemporary, ballet. It took me a year to get back to my pre-baby weight. But I think it’s a biological thing; you need to have those reserves so you’re strong enough to look after your baby until she’s robust enough.

What’s changed with food and fitness?

Finding that time for myself is a lot harder. So my exercise is more restricted now to weekends when Craig’s around and I can duck out and do a class.

I crave sweet things a lot now, but all the research says stay away from sugar and refined foods, so I try to get a lot of real food in—fruit, veg, lean protein. I make a really good chicken noodle soup.

Finally, what does happiness mean?

Happiness is a pair of Ugg boots! Especially when you’ve been in high heels all day. And hearing Maggie call me ‘Mama’. There’s nothing better.

SONIA WEARS: (OPENING SPREAD) H&M DRESS, KATIES CARDIGAN; ZARA KNIT, VIKTORIA & WOODS KNIT, WITCHERY KNIT. HAIR: MIA HAWKSWELL. MAKE-UP: SIMONE FORTE. STYLING: JACKIE SHAW. BAR STOOL COURTESY CAFECULTUREINSITU.COM.AU

Have there been any major challenges?

* FRee

MoRe

at www.NatvIa.com *BAsed on the orIgInal 200g pack

EASY WEIGHT-LOSS

THE FLAT BELLY KITCHEN Eat clean and lose weight, without dieting! Turns out a smarter shopping list is your body’s new secret weapon

By Caroline Praderio Additional reporting by Kate Barracosa

Y

ou know the drill. A hectic morning trying to get out the door or a crazy commute home after a frantic day and you’re ready to devour the first edible thing you can lay your hands on. And if your kitchen is stocked with microwavable soups, muesli bars or I’ll-just-have-them-in-thecupboard-for-guests chocolate biscuits, chances are that’s what you’re going to grab and call a meal.

So here’s an eye-opening stat: people who keep unhealthy food (think sugary cereal) on their bench weigh up to nine kilograms more than those who don’t, according to research from the Cornell Food and Brand Lab. Another study, published in the journal Public Health Nutrition found factors leading to overconsumption of processed food, including having it visible in the kitchen, were run of the mill in the homes of overweight people, encouraging mindless snacking. The lesson? It pays to follow the golden kitchen rule: out of sight, out of mouth.

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The good news: simply reorganising your kitchen and shopping smarter could help you shed kilos (and flatten your belly) without the extreme diet, cutting carbs or strict juice cleanse. Then, maintaining your happy weight is as easy as filling up on delicious, clean foods. “If you focus on the habits of buying, preparing and eating healthy foods you’ll have a better chance of achieving the outcome of a healthy weight,” says nutritionist Jan McLeod (madforhealth.com.au).

“Healthy eating is enabled by healthy habits.”

And giving a big tick to convenience definitely doesn’t mean reheatable meals. What you want is foods that do double duty to burn fat and fight hunger.

When used right, they’ll cut kilojoules, junk and, ultimately, jiggle, from your body. Your go-tos? Staples you can mix and match to create nutritious dishes in minutes, add for an instant health upgrade, or use to enhance the flavour of an otherwise ho-hum dinner.

So, turn the page for your fast, easy kitchen overhaul.

EASY WEIGHT-LOSS

PHOTOGRAPHY: XXXX

Top chickpea patties with fermented vegies to add a quick flavour kick to your next lunch

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EASY WEIGHT-LOSS

THE PANTRY Nutritional yeast

Tinned tomatoes

Canned salmon

This vegan favourite has a savoury flavour that subs well for cheese when sprinkled on pasta, popcorn and roasted vegies or stirred into soups and sauces. Why make the switch? You’ll get three grams of protein in one tablespoon, plus a dose of energy-boosting vitamins.

Keep these on hand to add instant umami flavour to casseroles, stews, soups, chilli and homemade pasta sauces. Fire-roasted varieties pack a serious flavour punch—just add onions and some fresh oregano!

Stocking up on low-cost fish makes it easy to up your seafood intake while also getting a hefty dose of vitamin D and omega-3 fatty acids —crucial for a healthy metabolism and weight loss. Choose brands that source their fish sustainably.

Coconut milk

This Japanese staple is made from buckwheat, a high-protein, gluten-free seed. Use these noodles instead of regular white pasta for a more filling meal, or try pairing them with stock and vegies for a beautiful one-bowl dinner that beats any ramen dish in nutrition and hearty taste, hands down.

Adding a splash to smoothies, soups and stir-fries will make them incredibly creamy without using any heavy cream. Or, beat until stiff for a fast, dairy-free whipped topping that has far less kilojoules than the regular stuff—no extra processed sugar needed! Just be sure not to go overboard to keep your saturated fat intake in check.

Soba noodles

Almond meal Also known as almond flour, if you swap refined, plain white flour for this gluten-free option in pancakes and baked goods, your treats will boast nearly four times more fibre and twice the satiating protein.

Don’t have any on hand? You can make your own by blending almonds in a high-speed food processor for a few minutes.

Swap pasta for soba noodles and save about 347 kJ per cup

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EASY CLEAN MEAL EQUATIONS Soup stock

Unsweetened cacao

Keeping reduced-sodium stock on hand makes it much more likely you’ll cook a homemade vegetable soup—a slimming habit, since those who enjoy it regularly before meals tend to weigh less than those who don’t. Another easy option: heat up bone broth and sip it like tea, which can help you feel full while providing nine grams of protein.

Add a tablespoon of cacao (or cocoa if you prefer) to smoothies, porridge, savoury sauces or plain yoghurt and you’ll feel like you’re eating something sweet for just 50 extra kilojoules. Plus, research shows that those who frequently eat cacao tend to have lower BMIs.

Lentils and beans

Canned salmon + soba noodles + olives = A QUICK WEEKNIGHT PASTA Eggs + avocado + frozen veg = INSTANT BREAKFAST OMELETTE Greek yoghurt + unsweetened cacao + frozen banana = DECADENT DESSERT

Whether you choose extra-virgin olive, canola, flaxseed, sesame or walnut, a tablespoon of these health heroes drizzled over your salad or dinner vegetables will give any meal an extra hit of monounsaturated fatty acids.

The payoff? They’ll help keep hunger pangs at bay post-meal.

PHOTOGRAPHY: XXXX PHOTOGRAPHY: EDWARD URRUTIA. STOCKISTS: NOODLE BOWL, SALAD PLATE FROM MUD AUSTRALIA, SPECKLED BOWL FROM ZAKKIA

Having these ready to go is an instant way to up the veg content of your meals, as well as boost the protein sans steak. Perfect in casseroles, stews, salads, patties, pastas—nearly any dish you would normally add meat to! Dried and canned versions of lentils and beans are both good to have handy, but remember to rinse canned beans to eliminate any excess salt.

Healthy oils

Almond meal + coconut milk + frozen berries = THE START OF A HEALTHIER MUFFIN

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THE FRIDGE Eggs The perfect portable snacks, eggs pack six grams of protein in only 293 kJ and provide 7% of your daily difficult-to-get vitamin D. They’re not just for breakfast, either: hard boil for on-the-go, add to salads or scramble with vegies for a fast, lowkilojoule dinner. Some research has also found eating eggs can help you lose up to 65% more weight than opting for a carb-rich brekkie.

White miso This salty fermented bean paste infuses soups, sauces, dressings and marinades with intense flavour for very few kilojoules. Unpasteurised miso also contains probiotics that may improve gut health. Delicious!

Apple cider vinegar Whether you pair it with extra virgin olive oil for a simple salad dressing, or chug a shot every day, this vinegar may lower blood sugar levels, helping to reduce cravings.

Some research also indicates this vinegar variety could help you absorb more calcium from food.

Avocado The good fats inside this multitasking fruit will keep you full for far longer than a cream-filled biscuit. Perfect smashed on top of toast with tomatoes and goat’s cheese, added to smoothies for extra creaminess, or even eaten as a snack with a can of tuna in springwater (drained) on top.

Cultured butter This European-style butter is sweeter, tangier and more flavourful than regular butter, allowing you to use less. Plus, the culturing process can add probiotics for a DIY health kick.

Plain Greek yoghurt Creamy, rich and satisfying, plain Greek yoghurt is relatively low in kilojoules and high in protein.

Choose low or full fat over fat-free, as the 0% stuff isn’t as filling and may lead to overeating. While fruit and nuts are always a good topping choice, you can create a savoury dip with a drizzle of oil and dukkah.

Olives These black or green gems offer a rich, savoury flavour and healthy, filling fat, all for a belly-melting 200 kJ per five olives. Try using them in place of cheese to improve your salads, pastas and omelettes.

Stay satisfied all morning! Just add a dollop of Greek yoghurt to your usual smoothie

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EASY WEIGHT-LOSS

Kimchi This Korean-style fermented cabbage packs probiotics and heat, and that spiciness is a good thing, since eating hot foods may increase kilojoule burn and help you eat less throughout the day. Try adding to scrambled eggs or stir fries, tonight.

Raw sauerkraut This fermented cabbage contains a generous amount of the probiotics that studies reveal could be a great key for weight loss and healthy metabolism. If you’re eating for these health benefits rather than flavour, look for raw versions or carefully DIY, as pasteurised kinds don’t have probiotics. Add to your next sandwich or main meal salad.

Lemons

1

BAKED POTATO CHIPS Yes, they’re lower in fat but are empty kilojoules that contain little protein or fibre.

2

DIET SOFT DRINK Each daily 375ml can is associated with a 41% climb in obesity risk.

3

GREEN JUICE Some bottles have up to 50g of sugar and no fibre. Hello, weight gain.

4

YOGHURT-COATED NUTS That yoghurt coating is mostly made of oil and sugar.

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FLAKE CEREALS Even organic, natural cereals can hide up to 20g of sugar a serve. Always check the label.

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LIGHT ICE-CREAM Some brands actually have as many kilojoules as the regular version, but aren’t as filling.

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SPINACH WRAPS A tiny bit of spinach, a lot of refined flour and up to 1300 kJ. Put real spinach in your wrap instead.

THE FREEZER Frozen berries Make these your new go-to dessert with a dollop of yoghurt and you’ll cut kilojoules while loading up on metabolism-boosting nutrients.

Bonus: organic frozen fruit is often way cheaper than the fresh variety.

Frozen bananas When frozen, these potassiumrich superfruits make any vegie smoothie taste like a creamy dessert and are a great snack when topped with natural peanut butter.

Just be sure to peel and break into chunks before you pop them on ice!

Frozen vegetables Keep a stash of mixed frozen veg on hand to throw into sauces, curries or stews to up your intake of the green stuff in a flash. A handy microwaveable pouch for one plus a piece of fish takes minutes to make and beats takeout any day.

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RICE CAKES They may be low in kilojoules, but they contain little fibre, protein or nutrients and a host of additives.

PHOTOGRAPHY: XXXX

Squeeze this fruit over chicken, fish and vegies for a hit of zingy flavour and nearly zero kilojoules, or sub in for two tablespoons of mayo in a tuna salad and cut about 750 kJ. Not a fan of drinking plain H20?

Just one or two citrus slices will liven it up and keep you hydrated— crucial for keeping cravings at bay.

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HEALTH FOOD FAKES

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FITTER AFTER

40 All around the country, something is happening. Women 40+ are discovering a brand new love later in life: fitness!

And, as these wonder women explain, it’s left them feeling stronger, happier and more confident than ever

As told to Kate Barracosa and Alex Davies Photography Jason Ierace

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INSPIRING WOMEN

THE DRAGON BOATER

ALYX WEARS: CALVIN KELIN TOP, COTTON ON BODY VEST, LORNA JANE TIGHTS, NEXT SNEAKERS. PADDLE COURTESY BURNWATER.COM.AU ALWAYS CHECK WITH YOUR GP REGARDING PHYSICAL ACTIVITY AFTER MAJOR SURGERY OR ILLNESS.

I

Alyx Stewart, 46, thought fitness was a pipe dream after breast cancer. But taking a chance on a sport she’d never heard of changed her entire world view

t’s been more than 10 years since I was diagnosed with breast cancer on September 28, 2005. It was actually nine weeks before my wedding—not how I’d recommend doing it! I was never particularly sporty beforehand, but after having my mastectomy I was told to be careful of lifting anything heavy, not to do anything too vigorous or repetitive, because there was a risk of lymphoedema (build-up of excess fluid). Fitness was a bit of a dream. I was so ingrained in the belief that I couldn’t exercise after cancer, it was a really difficult mindset to break.

About two years ago, I was doing a community liaison course with Breast Cancer Network Australia, and heard a woman speaking about the dragon boating team she was part of. I’d never been remotely interested in water sports, and had never even heard of dragon boating, but this seemed so oddball that I was curious enough to try it. Pardon the pun, but I took to it like a duck to water!

There was such a great vibe and it was absolutely amazing to see all these women who were cancer survivors doing it.

There are about 30 active members on our team, but the numbers wax and wane depending on injuries, age or if there’s a recurrence of cancer. There’s a real sense of camaraderie. The way we put it is a bit cheesy, but we say we’ve all been in the same boat. The team isn’t purely made up of breast cancer survivors; we have supporters and partners in our boat as well. A lot of the time we don’t consider ourselves a sporting team, rather an awareness team. When we’re out at a

regatta, people notice we’re wearing pink and we tell them we’re breast cancer survivors. Most people are usually in total awe of what we do. And I feel exactly the same way about my comrades in the boat.

We head out on the water at Docklands in Melbourne once or twice a week, but always on a Sunday morning. Training is about an hour long and getting the boat in the water first is a workout on its own! We compete in as many regattas as possible, some in Melbourne and around Australia, but we’ve also competed in America and this September our team is taking part in the Great River Race in London. After that, we’re heading to Dublin to compete in the annual Dublin International!

Taking up dragon boating was the start of a fitness journey. It was a real eye opener that perhaps I could become fitter, that perhaps it was time to pull my finger out. So when my husband and I were about to head on a holiday to celebrate our 10th wedding anniversary, I decided to make my fitness journey a priority, and started doing bootcamp as well.

Now I do that five or six times a week.

I come home from the sessions and glow with pride. I can’t do push-ups due to my double mastectomy—they’re not worth the pain and swelling—so the trainers always modify exercises like that for me. I get such a pure enjoyment from the group workouts and mastering the exercises.

Getting fit changed my whole mindset.

I realise now that if I want something, I just need to start and stay focused on my goal. I used to be quite shy when it comes to work and business, but now I’m much more forward because I’ve got a lot more

confidence in myself. That’s what fitness has meant to me. And it’s spilling over into every area of my life. I value myself more.

If I can be fit, then I can stop making excuses and start being accountable.

A lot of girls I know from my breast cancer groups have passed away, some really good friends, and I feel I owe it to them to live a full and active life. That really drives me. My goals are to just keep on doing what I’m doing, and to find ways to push myself. To maintain my health and be able to take in lungs full of air. I used to be Mrs I-Hate-Running, but I’m now Mrs I-Like-Running. I even completed a 16-kilometre run in March without stopping to walk once, so now I’m aiming for a half marathon in October!

It’s been quite tough on occasion, but my philosophy now is I only get out what I put in. There’s been a few times where I’ve whispered to myself “suck it up”. If nothing else, you should exercise for the feel-good factor. The tiniest of achievements is an achievement. Set a goal for each day’s training or exercise. It doesn’t have to be huge. You should strive to challenge your beliefs about yourself.

Even if you have a physical restriction, there’s always something you can do. You have to find it and the only way to find it is by getting up everyday and looking for it.

I love being 46. I wouldn’t swap it for anything now, and I believe the rubbish that has gone on in my life was meant to be there so I could get to this point.

It’s made me so strong, emotionally and mentally, and I attribute some of it to making me physically strong too.

To be honest, I’ve never been happier.

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THE RUNNER

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port has always been a big part of my life. But despite winning gold medals for sprinting in my 20s, I’m now more of a distance runner, which has come as a complete surprise—to me and everyone else! It’s bizarre for people who knew me as a sprinter. They’re all a bit shocked because even with my Olympics career, I’d never even jogged two laps before! But whether you sprint or run marathons, it still comes back to having that same mental strength. That’s just in-built for me so really, in that sense, I’ve spent years training and preparing.

The value of exercise for mental health became especially clear last year when I lost my beautiful mum to cancer. Exercise was my saviour. I was still devastated, but found training and being with other people was fabulous. It was good therapy.

I know experts talk about endorphins and I really do believe in that. Working out just makes you feel better generally.

Mum had 15 months in hospital and just went through hell. It makes you look at life and your health, and realise how important it is. There are some things you just can’t avoid, simple as that, but there are other things you can prevent and, if you can have a healthier life and look after yourself, I think that’s the first step.

I did my first marathon in Sydney in September last year. It was in memory of my mum and to raise money for cancer charity Can Too. If you’d asked me before whether I could run 42km, there’s no way I would’ve said yes! It’s an amazing day because you spend weeks and weeks training. Like anything you do, the more prepared you are, the more confident

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you are when you have to deliver. Still, the anticipation at the start line on the day was incredible. To think you’re about to run that far... it’s extraordinary.

The highlight for me was just taking a breath to simply enjoy the experience.

Sometimes when we set goals and are about to face them, we don’t appreciate it, so I made sure to look around and take in every moment. I loved running over the Sydney Harbour Bridge and being around people—all ages, all walks of life—trying to achieve a common goal. As much as my legs were done and it hurt for the last 2km, I enjoyed it all. My little girl Gabriella, (11), jumped in and ran with me for the last 200m, then my family and dad were there. The finish line was incredible.

The marathon is one of the most rewarding things I’ve done but to be honest I probably won’t do another one.

I’d love to tackle another half marathon, though; I did my first in 2011. At the moment, I run four or five days a week, all outdoors, and have started a weekly track session to help me train for a half.

There’s a group called Chocolate Box Training I love, too. The beauty of it is that you never know what you’re going to get! The sessions are a mixture of strength and conditioning, including running, squats and dumbbells. I have a pretty debilitating, recurring Achilles injury since my retirement from athletics in 2002, so I’ve got a fantastic chiropractor who gets me back on track. If something’s niggly, it’s important to get it checked out.

These days, I’m seeing so many women getting into fitness after turning 40.

When you have very young children, life is crazy and it’s all about these beautiful little people who’ve come into your life.

Then when they hit a certain age, you realise that it’s vital to have some time to yourself. A lot of women find exercise is a really nice stress release and a way to enjoy being with friends. There’s such a feeling of satisfaction when you’ve done a workout. There’s really nothing like it.

My advice for getting into it? First of all, find something you enjoy, whether that’s playing tennis or simply going for a walk.

Put it in your diary three times a week.

And if you can grab a friend, that’s even better because it becomes a bit of a social thing as well. Build yourself up gradually.

Of course over time you might push yourself but I so often see people going too hard, too early, choosing an exercise or group that’s too advanced, which can make you feel inadequate. You definitely don’t want to do that. It can be as simple as going down to your local pool for water aerobics. Just finding something you enjoy for half an hour... even 15 minutes!

From a career point of view, one of my proudest moments was commentating at the London 2012 Summer Olympics. I’m also a running coach for kids and young adults between age seven and 22, four nights a week. It’s important for children to learn how to run properly and I find it incredibly rewarding. From the kid who does their personal best to the one told on the weekend by their football coach that they’re running faster... I just love it.

And of course, personally, my highlight has been having my children—Gabriella and Nick, (13). Family’s my happiness, it really is. They’re everything to me and the most important thing is enjoying and being with them. I’m all about family, friends and good health. We only have one life so you’ve got to make the best of it.

MELISSA WEARS: COTTON ON BODY SINGLET, RUNNING BARE CROP TOP, RUNNING BARE TIGHTS, WINDSOR SMITH SNEAKERS

Sprinting legend Melinda Gainsford-Taylor, 44, has swapped metres for marathons. After a personal loss last year, she appreciates exercise in a whole new way

RUNNING A MARATHON IS ONE OF THE MOST REWARDING THINGS I’VE EVER DONE

SWIMMING IS THE PERFECT ANTIDOTE FOR STRESS. YOU CAN GET IN THE POOL AND WASH IT ALL AWAY

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INSPIRING WOMEN

THE SWIMMER

Helen White, 66, was in her 40s when she learnt to swim properly. Now, her breaststroke is good enough to earn medals at competitions around the world

HELEN WEARS: MELA PURDIE SHIRT, RIVAL SWIM SWIMSUIT (AVAILABLE AT RUNNING BARE), TIGER LILY PANTS, WINDSOR SMITH SHOES

I

originally started swimming at the age of 47, purely because it looked like fun! I did gymnastics as a child and had always been someone who kept reasonably fit, but I didn’t have any idea how to swim properly. When I came to Australia from New Zealand for work in 1985, the gym I went to happened to overlook a pool. At lunchtime I’d see all these people doing a swim squad and think ‘That looks like so much fun, why am I up here sweating?’ So, I went down and asked the coach to teach me to swim.

She asked me to dive in and give it my best shot. I took about six strokes and then couldn’t breathe. It was quite embarrassing! So we started right at the beginning, like a three or four year old starts with kickboards and learning to breathe. Then I just kept at it. I had a few private lessons and practiced during the week and, after six months, was able to join the lunchtime squad. I was still quite slow, but eventually swam well enough to keep going on and off for an hour.

After I’d been swimming for a few years, a friend suggested I join their masters club. Since then I’ve competed in Sydney, around Australia and I’m working towards the Pan Pacs overseas, this year.

My proudest moment was winning a silver medal at the Nationals a few years ago in the breaststroke. I do open water as well and won a Cole Classic plate last year after coming second. Those moments really meant a lot. Coming first in your age group is a personal achievement that I never imagined in my wildest dreams I could achieve. I don’t have an athletic gene in my body, but I’ve still managed to have success because I’ve paid attention

to technique and just tried to get better!

I usually train three to four mornings a week. I get up early and walk 45 minutes to the pool, then swim with a friend for about an hour. As you get older your time can naturally increase in races, so I’m trying to work on making sure they stay what they are—or miraculously get even better! I’m doing a little bit of gym work as well, although in comparison to swimming it’s definitely not as enjoyable.

There’s got to be an element of fun in it for me because otherwise, what’s the point?

Exercise delivers plenty of physical benefits. But those are insignificant compared to the people I’ve met, the experiences I’ve had, the places I’ve been—places I never would have visited had it not been for swimming. It’s so good to have new challenges and confront your fears. I’ve been swimming for a reasonable amount of time now, but I’m still a bit unsure of deep water so ocean swims are a great way to get out of my comfort zone.

The first time I swam at North Bondi in Sydney, I got to the first buoy and was amazed by all the gorgeous fish. I stopped and started speaking to a lifeguard about how beautiful it all was then realised I was supposed to be swimming and took off!

The thing about the pool is that there are people from all walks of life. I realised it didn’t matter who you were or where you worked or what you did, everybody was the same in the water, trying to get fitter, trying to improve their stroke. Most people don’t think of swimming as a social sport, but it absolutely is. You meet people you might not ordinarily have anything to do with in life. Most mornings at beaches around Sydney there’s a group of people going for a swim. If you just fronted up

and said, “Hello, I’d like to swim”, I’m sure they’d be very happy to have you.

Psychologically it’s been fantastic, too.

Swimming is the perfect antidote for those with stressful jobs. You can get in the pool after work and literally wash everything away. That’s what I did. I used to work to deadlines when I was editing the news and after a stressful night getting a bulletin to air, swimming was always there. It keeps your body toned too and that’s important as you get older. Even if you can’t swim far to start with, over time you improve and it becomes much easier.

I found one of the most important things when I was working full time was to build physical activity into your day.

Otherwise it’s way too easy not to do it.

Get into a routine of going to the pool or running in the park or whatever it is you enjoy at lunchtime or before work.

I always packed my bag the night before and had everything I needed with me so I could swim and then go straight to work.

Once you’re done, it’s all over for the day.

When I first started swimming, a journalist I worked with said “You can’t turn back the clock.” But he didn’t quite get the point. It was never about that.

I don’t think of myself as being 66, and there are lots of women much older than me swimming. They’re just fantastic—and competitive! When I was in Montreal for a race recently, I was sitting outside the marshalling tent and this little old lady appeared in front of me. Her English was limited, but she told me she’d just swum the 400-metre individual medley. She was 92! And quite upset because a 90-yearold woman had beaten her! I thought to myself then, “If I’m doing anything in the water at 92, I’ll be really, really happy.”

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INSPIRING WOMEN

THE CYCLIST

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unnily enough, it was learning to run that introduced me to cycling.

Before hitting my 40s, my fitness had always been pretty ad-hoc. Maybe a bit of swimming here and there, but nothing terribly strenuous. Back then I was probably more occupied with my kids, now in their 20s, and their sports.

But that all changed in 2004, when I was 45. A neighbour and her husband joined a running group and decided to do an event called the Oxfam Trailwalker—a 100km walk in teams of four—and invited me to join them. I just remember thinking it would be a lot of fun, and it was—even with all the hours of training! We got through it and I thought, “Well, now I’m quite fit; why not join the running group?”

The bug bit me quite quickly. I started by doing a learn-to-run course over six weeks (the benefit being that it builds up your distance gradually, and helps with things like technique) and from there I started training for challenges including off-road events, half marathons and marathons. The Gold Coast in 2007 was my very first road marathon and since then I’ve done Sydney, New York, Paris... around 12 marathons in total. They’re such a great way to see new cities.

That’s what I love about running— it helps you discover a place and how beautiful it is. I’ve lived in Sydney for 24 years and we’d go on all these trails I had no idea existed. The national parks, the routes along the harbour... I drove my husband mad because every time we’d

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drive, I’d say “Oh we ran here the other day” so in the end he joined the club as well! He was a runner back in the ’70s and ’80s so it was a real reintroduction.

It was a friend I met at running group— a keen cyclist—who inspired me to buy my first entry-level road bike about three years ago. Before that I’d borrow a set of wheels from someone if I ever needed one, but it’s when you get your own bike that you get sucked in by all the gear and the lifestyle that goes with it! Since then, we’ve been to Bundanoon and out to Mudgee for weekend cycling events, riding 60 or 70km one day and then getting up the next to do it all over again.

I get such a buzz from cycling. It doesn’t wear me down in the same way a longdistance run does. After a run, I’ll be really tired and my legs sore, while I can get home after an 80 or 90km bike ride with friends and still feel that buzz. There’s less stress on your body. The biggest issue is a sore bum from being on the saddle and you’ve just got to get used to that!

Sometimes you have issues with traffic but it’s just about always being alert and making sure that drivers can see you.

The next big event I have coming up is the Great Victorian Bike Ride in November, a nine-day 527km ride from the Grampians to the Great Ocean Road.

There’s a group of four of us and from what I gather, such a variety of people do it. Some very serious road-bikers up the front and then you have others on 20-year-old bikes that haven’t been touched in years. It should be fantastic.

We’re also heading to Huskisson in

February next year to do a triathlon.

These days, my fitness routine is really varied. I like functional activities, so running or walking between home and work, especially in the summer. I do yoga, Pilates, boxing, pump... those sorts of classes. And because of the triathlon, I was keen to improve my swimming stroke and be more efficient so I recently took a few lessons. We have such beautiful beaches in Sydney and I just love being out in the ocean. It’s incredible being able to go for a quick ocean swim before work or just walk along the beach then hop into the water for a couple of casual laps.

I never think of age as a barrier when it comes to fitness. And I never think about how old I am in that regard. Sometimes you can be at an event and just as fast as people 20 years younger. My husband is 72 and we did a 100km walk earlier this year, while there’s a man at running group who’s well into his 80s now.

He’s such an inspiration because I think “Well, if he can do it, I can!”

Looking after your health is just so important, but exercise is also so good for the soul. It gives you a chance to get out there and explore beaches and bushland, plus you meet so many good people. Different ones to the friendships you already have perhaps; a whole new network you wouldn’t have come across otherwise. That’s why it’s such a great idea to join a club, because it’s those like-minded people who motivate you.

Knowing there are people waiting for you is without doubt the best way to get you out of bed on a cold morning!

ELIZABETH WEARS: RUNNING BARE TOP, ZARA KNIT, LORNA JANE TIGHTS, NEXT SHOES. BIKE COURTESY OF REIDCYCLES.COM.AU. STYLIST: CHERYL TAN. HAIR & MAKEUP: SAMANTHA POWELL

A love of running led Elizabeth Adams, 58, to the new exercise passion in her life. Now, she breaks a sweat and discovers the great outdoors on two wheels

EXERCISE IS SO GOOD FOR THE SOUL. IT GIVES YOU A CHANCE TO GET OUT THERE AND EXPLORE

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18 Natural

PAIN FIGHTERS Could the answer to everyday aches—from migraines to joint pain—already be in your pantry? According to a growing body of science, the answer might be yes!

By Dr Martha Howard and Sara Altshul Additional reporting by Alex Davies

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ou pop a pill when pain strikes. We all do; it’s as Australian as lamingtons. But, there’s also a big, wide world of natural cures out there—some right in your fridge—that can be shockingly effective at easing discomfort. (Take the pristine purple hibiscus tea above, that wellness experts believe could help sweep away joint pain with each and every sip.) Since these remedies don’t always come with easily-deciphered labels and it’s hard to know which ones really work, the latest science and instructions are a must. Keep reading for a collection of cures that could (finally!) help banish those annoying aches and pains­—for good.

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ALTERNATIVE HEALTH

SOOTHING HERBS, PLANTS AND TEAS Green and black teas

Basil

More than just an excuse to swap your desk for the kitchen at 3pm, these contain theanine, which is thought to help with anxiety and depression. The amino acid has been studied for several different effects, with most of the research centering on its use as an anxiety treatment. In studies, theanine seems to relax the mind without causing drowsiness. A dream combination.

An Ayurvedic go-to, your favourite pizza topping has been used in India for thousands of years to help ease everything from headache to fever. Research also suggests it could curb arthritis pain as an anti-inflammatory. A study presented in 2009 revealed when people took an oral supp containing extracts from two types of Asian basil, they experienced a reduction in joint swelling. How come? Credit may go to eugenol, the oil that gives the herb its aroma.

Hibiscus and rooibos teas Talk about super brews. These two beauties (plus the green and black varieties) are great choices for anyone with arthritis, fibromyalgia or joint pain. They’re naturally high in antioxidants, which can help prevent free radicals and dial down inflammatory responses. Another reason to start steeping!

Chamomile tea This clever drink has a multitude of benefits, helping to relieve anxiety and digestive issues. Why? Thank its anti-inflammatory and muscle-relaxing effects. In a University of Pennsylvania study, researchers gave 57 people with anxiety, depression or both either chamomile extract or a placebo for eight weeks. They concluded the herb effectively helped reduce symptoms. A word of caution: chamomile can cause reactions in those with hay fever or ragweed-allergy.

Mullein Steeped in oil, this tiny-but-mighty herb (used to relieve cough, sore throat and chest congestion) can also help soothe everyday ear pain. An early study looked at the impact of a solution containing mullein on children with ear pain. Scientists found it helped as much as OTC drops. “Rather than dropping oil in the ear, put some on a cloth around a hot water bottle to hold over the ear,” suggests Teresa Mitchell-Paterson, naturopath with Sydney Integrative Medicine. Worth a go.

Feverfew Migraine-sufferers, listen up. A centuriesold European herbal medicine, feverfew may hold promise. Study results are mixed, but this herb could help prevent constriction of blood vessels in the brain and inhibit the production of prostaglandin, which can inflame blood vessels. Avoid it if you take blood-thinning meds or daily aspirin.

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CLEVER SPICE SOLUTIONS Turmeric (Curcuma longa) This is the spice that gives your favourite curry its brilliant golden hue. Even better, turmeric’s key component, curcumin, is a powerful anti-inflammatory.

In a fascinating study published in The Journal of Alternative and Complementary Medicine, curcumin was found to be just as effective a pain reliever for knee osteoarthritis as ibuprofen but with less abdominal distress. In other research, it lowered IBS symptoms by 50%, likely by reducing inflammation and abnormal muscle contractions in the bowel. Finally, in a recent clinical trial, turmeric was deemed helpful for depression and proven to be significantly more effective than a placebo in easing symptoms.

WHAT TO DO: Add turmeric to food or look into capsules. A tip? Include fat and black pepper in your meal to help enhance turmeric’s absorption. But hold fire and discuss with a doc if you have diabetes—combined with diabetes meds, turmeric could cause low blood sugar.

Black pepper You probably never thought of plain old black pepper as a healing spice, but it’s a common remedy in traditional Chinese medicine. Black pepper is packed with compounds that have anti-inflammatory properties. In a 2013 test-tube study that focused on piperine, an active pepper constituent, researchers pretreated rat cartilage cells with an inflammatory protein and then zapped the cells with piperine. The cells’ inflammatory activity reverted to near-normal, leading to the conclusion that black pepper or piperine could be an effective arthritis treatment.

Now that’s what we call impressive!

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WHAT TO DO: Sprinkle this spicy

staple on dinner, using freshly ground whole peppercorns to ensure you’re getting pepper only, or investigate it as a supplement. Piperine can slow the metabolism of a few prescription drugs, so talk with your doctor before taking significant supplementary doses.

Ginger (Zingiber officinale) Chances are you use this flavourenhancer already but in case you need an incentive, how’s this: in a 2014 study, 100 people experiencing migraines were treated with either 50mg of a migraine drug or 250mg of powdered ginger. Two hours after treatment, 64% of people given ginger and 70% of those who took the drug experienced a 90% reduction in pain. In the drug group, 20% reported side effects, including dizziness, vertigo and heartburn, while 4% of the ginger group reported only mild indigestion.

WHAT TO DO: Use fresh or powdered

ginger in cooking, or try naturally pickled Japanese sushi-style ginger. It also makes a nice tea: pour boiling water over three thin slices of fresh ginger, cover, steep for 10 minutes and add a few drops of honey.

A heads up: don’t take ginger if you have a bleeding disorder or are taking meds for blood-thinning. In high doses, it may cause mild heartburn, diarrhoea and even mouth irritation. So go easy, okay?

Peppermint oil Already a familiar remedy if you struggle with stomach issues. And for good reason: according to a 2014 Journal of Gastroenterology review, peppermint oil is considered a first-line treatment for IBS cramps and pain.

ALTERNATIVE HEALTH

WHAT TO DO: Steep a teaspoon of dried

peppermint in one cup of boiling water for 10 minutes, strain and cool. Drink the tea between meals. You can also get peppermint oil capsules. A side note: peppermint may worsen gallstones and make symptoms worse for people with GERD (gastroesophageal reflux disease).

Large doses of the oil can be toxic while pure menthol is poisonous and should never be taken internally. Duly noted!

Caraway seeds (Carum carvi) Want to ease cramps? Done. Caraway is thought to help settle them, as well as gas, by stifling the enzymatic action that causes gas in the first place. One study looked at caraway oil with peppermint and found the combination gave relief to those with IBS. “It’s fantastic and very popular in India,” adds Mitchell-Paterson.

WHAT TO DO: Put the kettle on, then

sip one cup of hot water steeped with a teaspoon of caraway seeds. Hello, relief!

Olive oil This heart-healthy Med diet staple is thought to be a natural anti-inflammatory.

In 2005 research published in Nature, a team discovered an enzyme in the oil, oleocanthal, with a pain-easing effect—in a similar way to ibuprofen! It’s thought to interfere with the production of chemical messengers that cause pain and swelling.

WHAT TO DO: Go for extra virgin (we love

Rather chill out than cook to ease those aches? Settle in for these bliss-inducing options MASSAGE THERAPY As if you need an excuse to book one, but just in case: in a 2006 study, 47 migraine sufferers were treated for 10 weeks with weekly 45-minute massage sessions to relax muscle tension in the back, shoulders, neck and head, or placed in a small control group. The people who enjoyed the rubdowns had fewer migraines and slept better during the trial and for three weeks after, compared with the control group. Those treated with massage also had lower heart rates and reported reduced stress levels. Heaven!

TARGETED ACUPUNCTURE Put a pin in it? Maybe. In a study in the Journal of the American Geriatrics Society, researchers tested acupuncture on people with painful knee osteoarthritis who also had trouble sleeping.

Since pain often interrupts sleep (which often causes more pain) the researchers wondered if acupuncture could kill two birds with one stone. And it actually did: acupuncture seemed to improve disturbed sleep and help ease pain. A double win.

PHOTOGRAPHY: EDWARD URRUTIA. STYLING: MELISSA MYLCHREEST

Cobram Estate’s limited edition First Harvest) then drizzle. That said, don’t go overboard—like all fats (even the healthy kind), olive oil packs plenty of kilojoules.

TOUCH THERAPY

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FOODIE FIGHTERS Salmon

Blueberries

Talk about a multipurpose megastar.

Omega-3 fatty acids have been linked with easing depression—and there are between 1000 and 2000mg in 100g of fish. Added bonus? Eating more omega3s reduced pain for people with chronic headaches. Meanwhile, those with IBS have blood deficient in long-chain fatty acids—fish oil helps fill that gap.

Lubricating joints by eating fish oil can also help reduce arthritis pain. Fantastic!

If you’re not a fan of cranberries, go for blue instead: the little gems are jampacked with antioxidants, including vitamin C—thought to help prevent those agonising urinary tract infections.

Research also suggests a diet rich in blueberries can support memory and cognitive function. What better reasons to add some to your next smoothie bowl?

Tofu The perfect hero ingredient for a meatfree stir fry—not to mention a potential remedy for osteoarthritis. Further detective work is needed, but research suggests soy protein may improve OA symptoms including range of motion, pain and quality of life. So serve it up!

Capsicum Let’s hear it for vitamin C. Studies vary, but it’s been associated with helping to prevent inflammatory arthritis. So, next shopping trip throw more high-C foods into your trolley—think red and green capsicum, kiwi and citrus fruits. Yum!

Green apples Next time a migraine strikes, head to the fruit basket. Surprising science: in one US study, people who sniffed green apple and liked the scent, experienced a reduction in pain compared with those who didn’t like the smell. To the market!

Chillies The same hot chillies that bring tears to your eyes could also nix arthritis pain. It’s all down to an ingredient called capsaicin—it stimulates nerve endings and depletes a chemical that relays pain signals. Sprinkle fresh chillies on food, from curries to stir fries and salads.

When people mid-migraine sniffed green apple, the pain lessened. Strange but true!

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ALTERNATIVE HEALTH

FROM ULTRASOUND TO ICE THERAPY When natural remedies simply aren’t enough, old standbys and new treatments offer relief for these tricky-to-treat issues GI PROBLEMS Dodgy digestion? You’re not alone! Doctors can suggest dietary changes, while acid reducers may offer relief, too.

But to really work, further testing (ultrasounds, CT scans, endoscopies etc) may be needed to pinpoint the problem. Watch this space for a brand-new technology called a capsule endoscopy, which involves swallowing a tiny camera to snap photos of the digestive tract (and may be used in place of colonoscopies in the not-too-distant future).

ARTHRITIS Need relief? Ibuprofen and paracetamol are the mainstays. Injections of platelet-rich plasma, a component of your own blood, into the joint have limited data backing up their use for arthritis so far, but the idea is gaining traction.

HEADACHES & MIGRAINES If OTC anti-inflammatories like ibuprofen don’t help, a doctor may recommend a class of pills that limit swelling by reducing inflammation and narrowing brain blood vessels. Depending on the origin of the pain, doctors can perform nerve blocks to alleviate certain types of headaches. Believe it or not, Botox injections are a PBS-listed treatment for chronic migraines. A study

by St Olavs Hospital, Norway, found the shots could cut migraine frequency in half.

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JOINT PAIN Physical therapy, a joint friendly exercise regimen and anti-inflammatories

make up the go-to plan for most doctors. This just in: a strong body of research supports the use of plateletrich plasma to help dial down joint pain. Also, because chronic pain is sometimes a result of damage to the nervous system, some docs have tried cryoablation. In short, it means creating a small ice ball around the nerve to freeze it and help quiet its pain signals. Very cool.

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NEW RULES FOR YOUNGER SKIN

AFTER 40

The best skin of your life? Absolutely! Here, leading dermatologists reveal the simple advice they swear by

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By the Editors of Prevention

ational monuments are set in stone; visible signs of ageing are not. The good news science is starting to confirm: even if you’ve passed 40, it’s possible to turn back the clock on your skin and actually undo signs of damage.

“Absolutely, starting later is dramatically better than not at all,” explains Dr Bryan Mendelson, aesthetic surgeon at The Centre for Facial Plastic Surgery in Melbourne. Here, leading dermatologists share the simple secrets that can reverse the damage and make all the difference between looking your age and, well, looking ageless.

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AGE-DEFYING BEAUTY

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AGE-DEFYING BEAUTY

WASH WITH A CLEANSER THAT TURNS SKIN INTO A SPONGE FOR ANTI-AGEING PRODUCTS Fact: if you buy whatever cheap cleanser is on sale or promises the biggest benefits on its label, you’ve not been doing the best for your skin. First, dermatologists say, you should choose a cleanser designed specifically for your skin type (this rule of thumb applies to almost all facial-care products). Skin that tends to get dry? Opt for a hydrating wash. Normal or combination? Look for a foaming cleanser, which can help rid skin of excess surface oil. No matter what your skin type, as long as it’s not supersensitive, choose a cleanser that contains alpha hydroxy acids or AHAs. Why? “AHA in cleansers gently releases the dead cells naturally by weakening the intercellular bonds,” says Mendelson. And if you use an exfoliating cleanser, there’s no need to invest in a separate scrub or exfoliating product—in fact, using them together can irritate skin. AHAs are found naturally in milk and fruit sugars—look out for lactic acid, glycolic acid or citric acid on labels.

We love: Alpha_H Beauty Sleep Power Peel, $129. Use twice weekly over serum to supercharge skin, with 0.5% retinol and fruit enzymes. IT Cosmetics Feel The Moment AntiAging Ultra Hydrating Sensory Awakening Primer Serum, $56, is a primer and serum in one with vitamins A, C and E. Environ Youth EssentiA Vita-Peptide C-Quence Serum, $165, boasts technology to help skin become increasingly comfortable with retinol.

We love: Nude Detox Gentle Brightening Fizzy Powder Wash, $67, this effervescent powder-to-foam wash has an enzyme blend with citric acid for healthier skin, fast.

FACE SERUMS ARE LIKE LINGERIE: WEARING THE RIGHT INNER LAYER CAN TOTALLY TRANSFORM HOW YOU LOOK ON THE OUTSIDE If you don’t use a serum now, you should: most contain effective anti-aging ingredients not typically found in cleansers, moisturisers or facial oils. But just as you do with lingerie, you’ll want to wear something different during the day than what you sleep in at night.

In the morning, apply a serum that contains antioxidants like resveratrol and vitamins C and E. These powerful agents act like fire extinguishers on skin, says Joshua Zeichner, director of cosmetic and clinical research at New York’s Mount Sinai Hospital, dousing inflammation caused by free radicals. At night, skip antioxidant-only blends and opt for retinol, a potent derivative of vitamin A. It helps repair skin by speeding cell turnover, preventing the breakdown of collagen, and stimulating new growth of the skin-firming protein.

“When retinoic acids are regularly applied, the skin appearance dramatically improves over the years to give a laser-like result without the risk,” says Mendelson. Retinol can be less effective when exposed to the sunlight, so be sure to only apply it at night. If you’ve never used a retinol product before, apply the serum every other night for the first month to reduce the possibility of skin irritation. Easy!

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AGE-DEFYING BEAUTY

Wearing sunscreen on a daily basis is the most important thing you can do now for youngerlooking skin later. While SPF won’t undo the sun damage your skin has already incurred, it’s the best way to prevent more signs of photoaging, like fine lines, age spots and discolouration.

There’s certainly no rule that says you have to use daytime moisturiser with SPF, but doing so means you’ll speed up your routine—and be less likely to skip sunscreen. Look for a broadspectrum product, meaning both UVA and UVB rays are protected against, to the degree specified by the Sun Protection Factor, says Mendelson. But don’t be deceived by higher numbers—SPF 30 and above provide only a small amount of additional benefit over SPF 15, he adds. For optimal benefits, choose an SPF moisturiser that also includes repair technology to protect skin from damage caused by infrared and visible light. You won’t want SPF at night, so invest in a night cream to use before bed. If your skin is still too dry, choose a hydrating cream with peptides that can help stimulate collagen growth, which, in turn, will work to make your skin look smoother and fresher. Prefer the feel of a facial oil? Opt for one with argan oil, which is rich in vitamin E, fatty acids and excellent for helping repair damaged skin, according to Mendelson. No matter which moisturiser you choose, don’t apply it to the delicate skin under your eyes. To treat this sensitive area, use an eye cream with collagen repairing peptides instead.

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We love: Clinique Smart Custom-Repair Eye Treatment, $65, harnesses peptides to boost collagen and plump skin, easing fine lines. Philosophy Ultimate Miracle Worker Multi-Rejuvenating Cream SPF 15, $88, includes patented technology to shield from photodamage. For night? Try the matching MultiRejuvenating Nighttime Serum-in-Cream, $110.

PHOTOGRAPHY: SIMON SONGHURST/LICKERISH/RAVEN AND SNOW/EDWARD URRUTIA

THE FOUNDATION OF YOUNGER SKIN IS A MULTITASKING MOISTURISER

CALL IN AN EXPERT TO DO THE HARD WORK The best foods and products will help get you glowing. But sometimes you need an expert to repair more complex problems. A good dermatologist can recommend the right products for your skin, and might even suggest treatments like injectables or skin tighteners—that use radio frequency to smooth out wrinkles. While treatments like this can seem a little over the top, they may ultimately reduce the amount of effort you have to put in over time, says Ellen Marmur, an associate clinical professor of dermatology and genetics at Mount Sinai Hospital. “By using treatments sparingly, you can avoid a full overhaul later, meaning you will ultimately do and spend less in your 50s and beyond.”

WHAT YOU PUT IN YOUR MOUTH IS AS IMPORTANT AS WHAT YOU PUT ON YOUR SKIN

You already know diet can do powerful things—like totally transform how your body looks in a matter of months. So why wouldn’t what you eat have the same effect on your skin? A healthy diet rich in hydrating whole foods and low in processed, packaged junk with sugar and chemical additives (both of which can trigger skin inflammation) is as crucial to a youthful glow as any product.

In particular, Colbert recommends choosing foods high in probiotics, shown to help counter inflammation and bad gut bacteria that can wreak havoc on skin from the inside out. Here, Colbert shares the simple four-food dietary prescription he gives to clients who want to eat for younger-looking skin. All we have to say to that? Don’t wait, dig in!

Blueberries

Greek Yoghurt

A wallet-friendly way to get more antioxidants

Spoon this on for a dose of protein and probiotics

Almonds

Kale

High in healthy fats and vitamin E

Rich in wrinklefighting vitamin A

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the

Once upon a time, vegies were a humble side. Now they’re the main event! Nourish your body from the inside out with protein-rich dishes so good you won’t even miss the meat!

PLANT POWERED

PLATE

By Khalil Hymore Photography Christopher Testani, Edward Urrutia

COLOURFUL QUINOA PREP: 1 hour COOKING: 1.5 hours SERVES: 4 • Heat the oven to 220°C. • Whisk 6 tbs rice vinegar, ¼ cup white miso, ¼ cup safflower oil, and 2 tsp freshly grated ginger in a bowl to make a dressing.

• Coat two baking trays with cooking spray. Dry 400g of firm tofu and cut into 2cm cubes. Toss in ¼ cup of dressing and lay the tofu on one of the baking trays.

• Cut 1 large sweet potato into 2cm cubes. Cut 2 beets into 1cm wedges, season with salt and pepper; place on the other tray.

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• Roast until the tofu is crisp around the edges and the vegies are tender, about 25 minutes.

• Divide 4 cups of pre-cooked quinoa among 4 bowls. Top with the tofu, potatoes, beets, 1½ cups shredded red cabbage, 1 cup snow peas, halved, 1 cup coriander, 2 spring onions, sliced, 1 level tbs sesame seeds and dressing.

NUTRITION Per serving 2278 kJ (544 cal), 21g protein, 66g carbs, 12g fibre, 23g fat (2g sat fat), 608mg sodium

NUTRITION KNOW-HOW

Extend image to right

Protein packed

Seems crazy, but this meal provides nearly as much slimming protein as an 85g serving of chicken. So eat up!

Clean comfort

Wholewheat flour and loads of vegetables fill you up without filling you out. Now that’s satisfaction!

ARTICHOKE & CHEESE GALETTE PREP: 10 minutes COOKING: 1 hour 45 minutes SERVES: 8 CRUST ¾ cup plain flour ½ cup wholewheat flour ½ tsp salt 115g cold unsalted butter, diced FILLING 4 cups artichokes, quartered 1 medium shallot, sliced 2 tbs fresh thyme, chopped 2 tbs olive oil 1 tbs plain flour 1 tbs lemon zest

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½ tsp salt ½ tsp black pepper 55g Comte or Gruyere, grated • In a food processor, pulse the flours and salt. Add the butter; then pulse to make coarse meal.

Add 3 tbs of ice water; pulse until combined. Form a disk; wrap in plastic. Refrigerate for 30 minutes.

• Heat the oven to 190°C. In a bowl, combine the filling ingredients (except the cheese). On a floured Reduce detail and contrast in background at bottom under text - must be legible

surface, roll the dough 3mm thick (15cm round); place on a baking tray lined with baking paper.

Sprinkle with half the cheese; top with the filling, leaving a 5cm border. Fold the dough over the filling, then neatly seal the edges.

• Top with the remaining cheese.

Bake until golden, for about 40 minutes. Cool, then slice and serve.

NUTRITION Per serving 1495 kJ (357 cal), 8g protein, 29g carbs, 6g fibre, 24g fat (12g sat fat), 404mg sodium

NUTRITION KNOW-HOW Remove split in wood

THAI GREEN CURRY SOUP PREP: 10 minutes COOKING: 40 minutes SERVES: 4

So fresh so green

Get a dose of fat-burning coconut oil with this flavourpacked herb and vegie soup

• Trim 450g asparagus, set stalks aside and coarsely chop the ends.

In a pot, heat 2 tsp of coconut oil over a medium-high heat.

• Add 1 small onion, chopped, a 2cm piece of fresh ginger, peeled and chopped, and the asparagus ends. Cook until the onion and vegies soften, about 5 minutes.

• Add 1 litre of reduced-sodium vegetable stock, 400ml of light coconut milk and 1 tbs of Thai green curry paste. Boil, reduce to simmer and cook until the vegies are tender, about 8 minutes.

• Add 140g of fresh spinach and 140g of frozen peas, thawed, cook until the spinach wilts. Remove from the heat, process in batches in a blender, and season with ½ tsp salt and ½ tsp pepper. Cut the asparagus stalks into 2cm pieces.

• Heat 2 tsp of coconut oil in a frying pan over a medium-high heat. Add the asparagus; 1 cup of snap peas, trimmed and halved; and the remaining peas. Saute for 3 minutes until crisp-tender.

• Serve the soup topped with the extra vegies and fresh mint.

NUTRITION Per serving 1080 kJ (258 cal), 10g protein, 29g carbs, 9g fibre, 12g fat (9g sat fat), 609mg sodium

Vegie booster MAKEOVER MASH Try a new side with sausages! “Think sweet potato, peas and broccoli,” says Lola Berry, author of The Happy Life. “I also use vegies in desserts, like choc beetroot brownies.”

BUMP UP BEANS “Cannellini beans add creaminess to soups and stews,” says dietitian Sally Marchini. Agreed!

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RIGATONI WITH PISTACHIO PESTO PREP: 5 minutes COOKING: 25 minutes SERVES: 6 340g wholewheat rigatoni 1 cup pecorino, grated + extra for serving ½ cup shelled pistachios, chopped + extra for serving ½ cup fresh mint ¼ cup fresh parsley ¼ cup chives, chopped + extra for serving ¹/³ cup extra virgin olive oil • Prepare pasta as per package directions. Reserve 1 cup of the pasta water before draining.

Pulse the cheese, pistachios, mint, parsley and chives in a food processor while drizzling in oil and ½ cup of the pasta water in a steady stream. If necessary, add the remaining ½ cup, 1 tbs at a time, until fluid but not runny. Transfer pesto and pasta to a bowl then toss to coat.

• Serve with extra cheese, pistachios and fresh chives.

NUTRITION Per serving 1955 kJ (467 cal), 15g protein, 46g carbs, 6g fibre, 24g fat (6g sat fat), 416mg sodium

Vegie booster

Lighten off shadow for easy legibility

SUPERCHARGE CRUDITÉS “Roast or grill an eggplant then blend with tahini, lemon and garlic to make a dip,” suggests Lauren McGuckin, a Sydney-based accredited dietitian.

Skinny pasta

Healthy fats from olive oil, plus fibre from wholegrain pasta, make this a clean eater’s dream

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Remove marks

FAVOUR FRITTERS Use leftover greens.

“Combine them with chickpeas in a food processor and flavour with curry paste, peanut butter and coriander, garlic and chilli,” says Katherine Baqleh from health victorynutrition.com.

Remove split in wood

NUTRITION KNOW-HOW

SPAGHETTI SQUASH BOWLS PREP: 10 minutes COOKING: 1 hour 20 minutes SERVES: 4 2 small spaghetti squashes (about 1kg each), halved and seeded 450g part-skim ricotta 280g frozen chopped spinach, thawed and squeezed dry ¼ cup pitted kalamata olives, sliced 2 tbs fresh oregano, chopped 4 tsp lemon zest 4 tsp olive oil ½ tsp salt ½ tsp black pepper 4 tsp pine nuts, toasted 30g pecorino, shaved • Heat the oven to 220°C. Place squash halves, cut side down, on a baking tray. Add 2 cups of water and cover with foil.

Bake until the squash is tender, about 30 minutes. Cool slightly.

• Using a fork, scrape the squash flesh into a large bowl.

Stir in the ricotta, spinach, olives, oregano, lemon zest, oil, salt and pepper. Divide the mixture among the four squash halves and bake until bubbly, about 20 minutes more.

• Garnish with pine nuts and grated pecorino before serving.

NUTRITION Per serving 1620 kJ (387 cal), 20g protein, 24g carbs, 5g fibre, 25g fat (8g sat fat), 916mg sodium

Make pumpkin more orange in colour

Remove split in wood

FRESH AND HEALTHY Scan this page with your viewa app and download these five delicious vegie recipes.

Who needs meat?

One dish wonder

This super-easy vegie “pasta” crushes hunger with just a few kilojoules while scoring major points in the taste stakes. Enjoy!

NUTRITION KNOW-HOW

Power breakfast

Switching your oats for quinoa flakes boosts the protein and keeps it gluten-free while still delivering a similar texture. Yum! Clean up bowl

Open up shadows.

Porridge should be creamy colour

Match this image to the rest in colour, lightness. It was shot speerately.

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QUINOA PORRIDGE

Vegie booster START WITH BREAKFAST “I make savoury porridge by adding grated carrot, celery and capsicum, then topping with herbs,” says nutritionist Lee Holmes, author of Eat Right For Your Shape. “Also add puréed cauliflower to scrambled eggs.”

PREP: 2 minutes COOKING: 10 minutes SERVES: 1 (make double for an easy snack) • In a small saucepan, add ½ cup quinoa flakes, 1½ cups water and ½ cup unsweetened almond milk. Bring to the boil, then turn the heat down and cook for a further 3 minutes. Top with fruit and nuts of your choice before serving.

• We love fig, banana, prunes, pepitas, almonds, yoghurt and cinnamon.

• For a chocolate hit, stir in 1 tsp of raw cacao and ½ tsp stevia to the almond milk before adding to the quinoa.

NUTRITION Per serving 1646 kJ (393 cal), 12g protein, 53g carbs, 9g fibre, 11g fat (1.5g sat fat), 83mg sodium

THE

RISEof

DIGITAL HEALTH Forget Facebook checks. Your phone’s much more powerful than that. In fact, it could hold the key to happier hearts, emotional wellbeing and less time in GP waiting rooms. Intrigued?

Bring on health, the next generation

By Alex Davies Illustration by Domenic Bahmann

TRY OUT! cvdcheck.org.au

A must-have calculator from Diabetes Australia, the Heart Foundation and Stroke Foundation that works out your risk of heart disease

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BREAKTHROUGH HEALTH

M

uch like Vegemite and the rest of the world, health and the internet haven’t had the easiest of relationships.

Just take Dr Google: we’re always told to steer clear of self-diagnosis by keyboard.

But, as everyone else finally catches on that Vegemite appreciation is all about butter-spread ratio, so the tide is turning when it comes to harmony between medicine and the web.

Now, an increasing number of expert-backed digital tools are helping us to feel health-empowered using the one thing that’s always in our hands: a smartphone. Think apps to track your emotional health, shareable quizzes that assess cancer risk and GPs you can Skype from your desk. (Fact: 30% of us have delayed a doctor visit because of concerns about missing work, reveals nbn’s Digital Health Report.)

This rise is no shock, confirms Sydney GP Dr Joe Kosterich. “Health hasn’t embraced digital in the way other industries have, but it’s coming and it will grow because of the relentless march of technology.”

Dr Aliza Werner-Seidler, clinical psychologist with the Black Dog Institute, agrees the trend fits with this age of instant gratification (read: we want what we want... right now). “We’re getting less patient and all the online options feed into that,” she says. “If someone has a health query, there’s a tool or app for it. Doing something right away gives us a sense of agency, too, so we don’t feel so helpless.”

Before we go on, let’s get one thing clear: we’re not talking about replacing your doctor. Rather, being proactive and arming yourself with info that lets you play a key role in your wellbeing. So, put your phone on charge as we reveal what digi-tools are out there.

TRY OUT! doctus.com.au

Online service run by real GPs, who assess your case and arrange for a script to be posted if needed. Now that’s clever!

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THE NEW ASSESSYOUR-RISK TOOLS Meet some of the latest innovations on the digi-health block. In a nutshell, these are speedy online questionnaires that ask about your health and lifestyle and flag up possible risk factors.

Charity Pink Hope’s Know Your Risk (pinkhope.org.au), created with Melbourne’s Peter MacCallum Cancer Centre, assesses the likelihood of developing breast and ovarian cancer based on family history. Meanwhile Cancer Australia launched Check Your Cancer Risk (lifestylerisk.canceraustralia.gov.au) in April.

It takes two minutes and flags daily tweaks—exercise, diet et al— that can help safeguard against certain types of the disease. “It’s taking the information we have about potentially preventable cancers and translating that into something accessible and meaningful to the widest possible group of people,” explains CEO Professor Helen Zorbas, who reveals around 10,000 tools were completed on launch day. Three weeks in, that figure had sky-rocketed to almost 30,000. Wow! “If through this people have an ‘aha’ moment, it’s vital to have that conversation with their GP, who’s aware of other factors that might impact risk and how best to take forward some of the recommendations,” she adds. Kosterich agrees it’s all about what you do with what these tools tell you. “All the data in the world is meaningless if you carry on as you always have. But if you use what you find out to make changes, that’s beneficial.” Point taken.

TRY OUT! drsicknote.com.au

Offers medical certificates for minor ailments and carers leave without you having to visit a clinic.

Very handy!

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“THE DOCTOR WILL SKYPE YOU NOW...” SERVICES You take a seat, greet your GP and settle back to talk about what’s been bugging you. Except you’re not in a hectic surgery, but looking at each other through a phone screen from your loungeroom. Introducing a new wave of convenient experts, free to live-chat without a face-to-face meeting. Think doctors, specialists, even psychologists. One example: book an online appointment through GP2U (gp2u.com.au) then, at the scheduled time, log in using an app, go into a virtual waiting room and your GP appears. And it doesn’t have to be mutually exclusive: some experts offer both in-person and via-screen consultations. One in three Australians in regional areas use ‘telehealth’—online health services—reports nbn, with a fifth doing so to access facilities not available locally. Sure, these interactions have limitations (Medicare coverage varies and there are concerns about eroding patient-doc relationships) but there’s definitely a role for them, says Kosterich. “You can’t examine somebody’s abdomen over Skype, but if someone’s on blood pressure meds, wearing their BP monitor and needs a new prescription, that probably can be done via teleconference.

Likewise, a cold can probably be dealt with without a face-to-face visit.” GPs have organised repeat scripts over the phone for years and this simply takes that to another level, he points out.

Werner-Seidler adds, “The most important thing is selecting who you speak to carefully. You can type in the name of a practitioner into the Australian Health Practitioner Regulation Agency (ahpra.gov.au) to check if they’re registered.” Great to know!

BREAKTHROUGH HEALTH

THE INTUITIVE RATEYOUR-MOOD APPS

IF YOU ARE GOING TO DR GOOGLE...

Building an app about mental health is no simple task—but it’s what a host of leading experts are currently doing to boost our emotional awareness. Black Dog Snapshot keeps track of your happiness and anxiety, as well as work stress, sleep and alcohol intake, directing you to professional support where necessary. Meanwhile Monash University’s new MoodPrism asks how you’re feeling daily to track mood over time, giving feedback and again pointing to resources. “A few different drivers have led to this,” explains Adjunct Associate Professor Nikki Rickard, who heads up the Monash team. “There’s recognition that a lot of people who have mental health issues aren’t seeking help, particularly young people, and there’s also the big change with new technology. It’s given more flexibility as we think of ways to innovatively fill the gaps.” The point isn’t to replace professional help (MoodPrism was actually funded by charity Beyond Blue) but to boost our emotional understanding, guide us towards the right support and even work alongside inperson therapy. “These self-directed tools are useful for people with mild to moderate difficulties, but any more than that and we’d suggest using them in conjunction with a professional,” says Werner-Seidler. “In my work as a psychologist, I often encourage people to download an app and use it between sessions as it might help them with something we’re working on.”

Need to talk? Call Beyond Blue 1300 22 4636 or Lifeline 13 11 14.

LOOK FOR THE LEGIT SOURCES

GP DR JOE KOSTERICH REVEALS HOW TO DO IT RIGHT

THINK GOLD STANDARD BODIES LIKE HEALTH. GOV.AU, OR THE MAYO CLINIC (MAYOCLINIC. ORG) PLUS THE CENTERS FOR DISEASE CONTROL AND PREVENTION (CDC. GOV) BASED IN THE US.

BEWARE OF SALES SPEAK

USE YOUR BS METRE OFTEN

DOES WHAT YOU’RE READING MAKE SENSE? BE DISCERNING. IF IT’S FULL OF CONSPIRACY THEORIES, THEN YOU NEED TO INTERPRET IT WITHIN THOSE LINES.

CHECK SITE LOCATION

IF A WEBSITE’S SELLING SOMETHING, IT DOESN’T AUTOMATICALLY MEAN WHAT THEY’RE SELLING IS WRONG, BUT IT MAY BE GEARED IN A CERTAIN WAY. ESPECIALLY IF YOU FIND QUESTIONNAIRES WHERE THE ANSWER IS THE SPECIFIC PRODUCT.

THERE AREN’T MAJOR DIFFERENCES BETWEEN APPROACHES IN OTHER COUNTRIES LIKE THE US AND EUROPE, BUT SUBTLETIES CAN INCLUDE CERTAIN PROTOCOLS AND HOW OFTEN SCREENINGS AND IMMUNISATIONS ARE DONE. INTERESTING!

TRY OUT! moodgym.com.au Want to monitor your emotional health? This offers CBT exercises to help prevent and manage depression

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ONLINE GAMES TO TRAIN YOUR BRAIN

Google ‘brain training’ and you’re met with no shortage of results. It’s a billion-dollar industry. Apps, games and online exercises promising to give your cognitive health some TLC. So, do their claims stand up? Sadly not so much, according to Associate Professor Michael Valenzuela from The University of Sydney’s Brain & Mind Research Institute. His team found while computer-based brain training done under guidance and in groups can boost memory and thinking skills in healthy adults, the programs (games, apps...) done by yourself at home just don’t make a difference. Oh. But why? “Supervision is the critical thing,” explains Valenzuela. “Someone to keep you on track with a training programme, to make sure you do the hard work. If you just walk into an empty gym and are expected to use the machines by yourself, you wouldn’t be surprised if it didn’t really work.” The second important factor? The social side. Like those AM workouts, training with others generates spark from a motivational point of view, as well as a cognitive one. So now, the tricky part: bridging that gap between the type of training we need and what’s actually available. We’re on it, confirms Valenzuela. “I’m part of a very large group of researchers starting a new study at the end of the year called the Maintain Your Brain trial. We’re developing a new approach to brain training software so it can be done en masse out there in the community. You can either reach out to an on-call supervisor who Skypes into your session or, based on how you’re doing, it tells our supervisors they need to make contact and help you out in your next session.” The ultimate goal? ‘Next generation brain training’ that delivers the right guidance to people who need it in their own homes. Bring on the brain game-changer!

WATCH OUT! Be smart about skin-analysis

Apps that assess photos of that mole on your back shouldn’t replace regular skin check-ups with a pro, say doctors

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BREAKTHROUGH HEALTH

WATCH OUT! Think twice about sleep-tracking apps Trying to monitor Zs may create more anxiety for those already worried about their shut-eye, warn experts

MEMORY-JOGGING REMINDER MESSAGES

For a growing number of wellness-seekers, phones are our health PAs these days. They remind us to get up from the desk and move, sip from that H2O bottle (thanks Waterlogged app!), even take meds when we need to. And this friendly-nudge movement is something a team at The George Institute for Global Health in Sydney is using to look after our hearts. Except this time it’s not through apps, but text messages. Researchers looked at 700 people with heart disease: in conjunction with their medical care, 350 received four texts a week with tips to encourage healthy habits, while the other 350 didn’t. After six months those getting the texts had more success scaling back their weight, blood pressure, cholesterol and tobacco use. “They felt supported by the messages, like someone was caring for them,” explains researcher Dr Karla Santo. “The key factors in keeping people engaged were regular texts but on different days and at different times, and also that they’re sent from a reliable source—ours were signed off from the hospital they were treated at.” The institute is currently doing a larger study with 1400 people in 15 hospitals across Australia, looking at the extent to which texts help people stick to medication plans, as well as make lifestyle changes. “Our group is also working with NSW Health and the National Heart Foundation to design a text-messaging program for patients with heart failure, diabetes and chronic respiratory disease,” Santo adds. A simple system with lifesaving benefits. And isn’t that what health is about?

TUNE IN, TUNE UP

OUR FAVOURITE AND TOTALLY FREE WELLBEING PODCASTS, REVEALED.

TEDTALKS HEALTH

DOCTORS AND RESEARCHERS SHARE FASCINATING INSIGHT ON EVERYTHING FROM DEMENTIA AND MIXING MEDS TO WHY WE LAUGH.

RADIO HEADSPACE

WHILE THIS LISTEN FROM THE POPULAR MEDITATION GROUP HAS FINISHED, THE ARCHIVES HOLD TOP TIPS FOR A HEALTHIER, HAPPIER LIFE.

THE WELLNESS GUYS

THREE CHIROPRACTORS HOST THIS CHAT ABOUT FOOD, FITNESS AND WELLBEING, WITH EXPERTS LIKE SELF-HELP GURU DR JOHN DEMARTINI.

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WALK OFF

6KILOS

The 4-week walking workout

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By the editors of Prevention

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FAST FITNESS

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that jump starts weight loss

WALK OFF KILOS THE PROGRAM

Unlock your slimmest, strongest body, in just 4 weeks! Everything you need is right here.

Do a 3- to 5-minute warm-up and cooldown before and after each walk. And don’t skip the rest days!

Repeat this plan again to double your weight loss results, or resume your regular workout once you hit your goal.

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To gauge the intensity levels in our easy walking workout, think about how hard you push doing the activities below, and then compare that to your exertion levels while exercising. Super simple!

TOO EASY LEVELS 1 TO 3: Think barely moving SLEEPWALKING ZONE LEVELS 4 AND 5: Strolling RUT-BUSTING ZONE LEVEL 6: Easy walk to work; LEVEL 7: Rushing to work; LEVEL 8: You’re late for work and out of breath RARELY PUSH YOURSELF THIS HARD LEVEL 9: Racing to catch the bus (probably not doable for more than 90 seconds); LEVEL 10: Racing to catch the bus you left your wallet on (after 30 seconds, you’re absolute toast).

WEEK 1:BUILD YOUR BASE MONDAY: Welcome! Grab a stopwatch and time yourself walking as fast as you comfortably can for 1.5km on relatively flat ground. This is your target to beat. Walk a further 1.5km at a leisurely level 4 pace.

TUESDAY: Walk for 10 minutes at intensity level 5.

Bust out an additional 5 minutes at level 6, and 5 more minutes at level 5. Total time: 20 minutes.

WEDNESDAY: Rest day. Don’t feel bad. You earnt it!

THURSDAY: Walk for 10 minutes at level 6. Now stop for a forward-lunge workout to firm up your thighs and butt. (To do it: step your left foot about 1 metre in front of your right. Keeping your left knee directly over your ankle, bend left knee and lower your right knee toward the ground. Then press back up. Do 10 of these lunges, then switch legs.) Continue walking for 10 minutes at level 5. Total time: 23 minutes. Nailed it.

FRIDAY: Rest day. Use it to relax and recharge.

WEEKEND: Walk for 30 minutes at level 6 on Saturday or Sunday. “Congratulations!” says Adams.

“Your aerobic capacity should already feel stronger, and by adding lunges you’re strengthening your walking muscles, too.” Total time: 30 minutes.

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ant to shrink your belly, kick-start metabolism and shift stubborn kilos? Who doesn’t! But if you’re hitting the pavement daily, eating well but still not seeing results, the culprit could be something completely unexpected: sleepwalking. Not the middle-of-the-night, raid-the-refrigerator kind. This type strikes in broad daylight, and veteran walkers are most at risk. It happens when you become so good at your usual workouts your body gets lulled into maintenance mode, burning fewer kilojoules.

The ultimate catch 22! “Walkers become too efficient from covering the same ground, at the same speed, day after day,” explains wellness expert Michelle Adams. But the fix is simple: “It’s possible to trick your body past its plateau by walking at a harder intensity for short bursts,” says Adams, who designed this easy plan. It wakes up your walks with interval training, hill climbs and strength moves designed to crank calorie burn. Follow it, plus our clean eating plan on p.124 and you could shed up to a kilo a week.

How hard should you push yourself?

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FAST FITNESS

WEEK 2:PICK UP THE PACE

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MONDAY: One week down. Well done! Spend 1 minute speedwalking (level 8), moving as fast as you can. Recover for 2 minutes while walking at a moderate pace (level 5 or 6). Alternate between speedwalking for 1 minute and recovery walking for 2 minutes, 10 times. Total time: 30 minutes.

TUESDAY: Walk for 10 minutes at level 6. Up the intensity to level 7 for 10 minutes, and finish with another 10 minutes at level 6 to really get your metabolism pumping. Total time: 30 minutes.

WEDNESDAY: Happy hump day! Walk for 15 minutes at level 6. Then keep going for an additional 15 minutes at level 7. Total time: 30 minutes.

THURSDAY: Walk for 10 minutes at level 7, and another 10 minutes at level 8. Finish with 10 more minutes at level 7. You’ll burn up to 20% more kilojoules this way than you would by staying at level 7 for the whole time. Total time: 30 minutes.

FRIDAY: Rest day. A perfect day to end the week!

WEEKEND: Time yourself as you walk as fast as you comfortably can for 1.5km, to see whether you’ve improved from Week 1. “If you haven’t gotten faster, push yourself a little harder for the next two weeks,” says Adams. Remember to take a second rest day.

WEEK 3:TACKLE SOME HILLS MONDAY: Congrats! You’re halfway. Walk uphill

for 15 minutes as fast as you can (or use a treadmill on incline setting 7). At the top, stop and do 15 lunges, then switch legs. Walk for another 15 minutes on flat at level 6. Total time: 35 minutes.

TUESDAY: Find the steepest hill around (or use a treadmill on setting 9) and walk up it for 10 minutes as fast as you can. Return to flat ground and walk for 10 minutes at level 7. Find some smaller hills (treadmill incline setting 5) and walk for 10 more minutes as fast as you can. Finish with another 10 minutes on flat at level 7. Total time: 40 minutes.

WEDNESDAY: Pick your own route, varying hills and flats for 40 minutes. Walk the hills as fast as you can and the flats at level 7. (Or vary the treadmill incline every few minutes). Total time: 40 minutes.

THURSDAY: Walk uphill for 10 minutes (or use a treadmill on 7). Stop and do 2 minutes of backward or regular lunges. (Repeat, alternating legs). Walk for another 15 minutes at level 7 then do 2 minutes of walking lunges. Finish with speedwalking at level 8 for a final 10 minutes. Total time: 39 minutes.

FRIDAY: Sit back, relax and enjoy that rest day.

WEEKEND: Walk 1.5km and see how much your time has improved. Then savour another day off.

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WALK OFF KILOS THE PROGRAM

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WEEK 4:MIX IT UP

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MONDAY: You did it. The final week already!

Walk at level 8 for 30 minutes. Then power up some small hills for 10 minutes (or use a treadmill on incline setting 5). Finish today’s session with 10 forward lunges on each leg to tighten and tone fast. Total time: 43 minutes.

TUESDAY: Kick back with an early rest day.

WEDNESDAY: Walk at level 8 for 45 minutes.

Finish with 20 squats. (Stand with your feet hip-width apart, arms at sides. Bend your knees and hips, sitting back until your thighs are almost parallel to the ground. Let your arms come forward as you sit back. Stand back up to finish). Total time: 48 minutes.

THURSDAY: Walk uphill as fast as you can for 10 minutes. Speedwalk (level 8 or 9) on flat ground for 1 minute, then recover by walking at level 5 for 2 minutes. Alternate between speedwalking for 1 minute and recovery walking for 2 minutes (10 times) to equal a full 30 minute workout. Total time: 40 minutes.

FRIDAY: Rest day. Ah, sweet relief!

WEEKEND: It’s race day! Walk for 1 hour as fast as you can and record your time. Make a note on your calendar so you can race against it once a month. The result? Better fitness, a clearer mind and a healthier body. Well done!

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FAST FITNESS

5 ways walking improves your day Science-backed proof it does so much more than just power up weight loss!

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IT HELPS DIAL DOWN SUGAR CRAVINGS Before you hit up the vending machine, take a lap. Why? Walking briskly for just 15 minutes can help reduce your craving for a sugary snack, reports a study published in the journal PLOS ONE. That’s because it can serve as a distraction from the treat, according to researchers. It may also provide a blood-sugar boost to the brain that buffers against the desire to snack.

THE BEST TREADMILL ROUTINE FOR WEIGHT LOSS IF YOU’RE OVER 50

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IT HEIGHTENS YOUR HAPPINESS “Exercise increases your body’s production of feel-good hormones like serotonin and dopamine, which can improve your mood,” explains Lona Sandon, a certified fitness instructor and assistant professor of clinical nutrition at the University of Texas Southwestern. For an even bigger benefit, take your stroll outside. Research published in US journal Proceedings of the National Academy of Sciences found that people who walked in nature felt more joyful afterward than those who walked in an urban environment. Beach walk anyone?

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IT MAKES YOU MORE CREATIVE Stumped on that project or presentation?

Walking can help you think outside the box.

According to a Stanford University study, people who were asked to come up with answers during a creative thinking test gave 60% more responses during a walk than when they remained seated. So the next time you’re grasping for a solution, get moving to open up new perspectives.

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IT FLICKS YOUR ENERGY SWITCH Walking increases blood and oxygen circulation throughout the body, and that naturally perks up vitality, says Sandon. In fact, a study from the University of Georgia found that strolling for 20 minutes can reduce fatigue. Can’t manage to squeeze that into your schedule? “Go for a quick walk during your break,” says Sandon.

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IT UPS PRODUCTIVITY AND FOCUS When you’re having a hectic day, it’s tempting to polish off that sandwich at your desk or between errands. But taking time for a midday stroll has a big payoff. Australian and British scientists found that going on a quick 30-minute lunchtime walk can help overcome PM sluggishness. Employees who walked were more relaxed and enthusiastic and less tense in the office than those who stayed put. You’ll ace that report in no time!

If you haven’t exercised in a while, or are stuck indoors due to drizzle, a treadmill is your body’s new best friend. For one, it’s approachable: The main types of exercise you do on a treadmill—walking, jogging and running—are among the most natural forms of human movement, says walking coach and personal trainer Judy Heller. And walking on the treadmill (as opposed to outside) also has the benefit of being lower impact, a major win for your joints. So long as you’re consistent and keep your food choices in check, the treadmill can be a great weight-loss tool, according to Heller. Here’s how to get started.

FIRST, GET FAMILIAR WORKING OUT ON IT

Before introducing intervals you should feel comfortable walking on a 1% incline treadmill (which adds resistance) at a brisk pace (around 6km/h) for 40 minutes, two to three times a week. You should also have good form: tall posture; level head, eyes staring straight ahead; relaxed arm swing with elbows bent around

90 degrees; feet pointed straight ahead, rolling gently from heel to toe. Not every workout needs to be all-out exertion. “What’s important is consistency of effort—even 10 minutes, if time is short—and not eating more to make up for walking.”

NEXT, ADD INTERVALS

Once the routine above is easy, the best way to amp up your fat burning ability is to integrate intervals: short periods in which you kick up the pace or the incline. “Intervals provide a double benefit: cardiovascular fitness and muscle strength—which also burns calories,” Heller says. Get started with this interval workout (below). Try it a couple of times per week, interspersed with easier-paced walks, which you can do up to daily.

FINALLY, TRY THIS!

Jump on the treadmill, set incline at 1% and walk at level 4 for 3 minutes, then increase to level 6 for 30 seconds.

Repeat, then spend the final 3 minutes at level 4. Repeat up to three times.

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FAST FITNESS

YOUR PERFECT

WALKING MENU

Stay satisfied, treat your tastebuds and power up your walk with this delicious clean eating equation. Result? The perfect plate every time Want to supercharge your results? Combining a daily walk with clean eating will quickly add up to a slimmer, stronger body. While you don’t need to count calories like crazy—eating clean naturally eliminates empty kilojoules from sugar and processed carbs—aim for around 5000 to 7100 kilojoules per day for weight loss, says Tanya Zuckerbrot, dietitian and creator of the F-Factor Method, noting that number will vary depending on your goals and how far and fast you’re walking. Also, make sure you’re getting the right mix of nutrients to build muscle, fight cravings and energise your walks. “Overall, walkers following a 6700 kJ-per-day plan should aim for about 90g of protein, 50g of healthy fat from foods like avocado and olive oil and 38g of fibre,” says Zuckerbrot. What about carbs? “Because carbs provide energy, aim to eat most of them earlier in the day,” she says. “A good average is 50g at breakfast, 40–50g at lunch, 25g for snacks and very few with dinner.” Your perfect pre-walk food plan starts here.

Breakfast Aim for 1200 kJ, 15g fibre, 20g protein and 15g fat to stay satisfied all day CEREAL AND YOGHURT: ½ cup high-fibre cereal with just under a cup of fatfree plain Greek yoghurt, 1 cup raspberries and 1 tbs chopped walnuts.

NUTRITION: 1297 kJ (310 cal), 28g protein, 48g carbs, 22g fibre, 4g fat OR MEDITERRANEAN OMELETTE: 4 egg whites with spinach, onion and feta cheese on four high-fibre crackers.

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NUTRITION: 1192 kJ (285 cal), 35g protein, 25g carbs, 20g fibre, 5g fat

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Lunch Aim for 1670 to 1880 kJ, at least 10g fibre, 20g protein and up to 15g of fat. Easy!

PROTEIN SALAD: Arrange 100g of any lean, grilled or baked protein (such as chicken, salmon or turkey breast), on top of a mixed greens salad: 2–4 cups of leafy greens and any assortment of non-starchy vegetables drizzled lightly with a balsamic vinaigrette.

NUTRITION: 1464 kJ (350 cal), 32g protein, 32g carbs, 15g fibre, 10g fat OR TURKEY SANDWICH: Top a slice of 100% wholegrain bread with 50g low-sodium sliced turkey breast, 25g light mozzarella cheese, 1 tsp spicy mustard and lots of non-starchy vegies such as sprouts, lettuce, tomato, cucumber and sliced red onion.

Serve with a side of leafy greens and 1 cup broth-based soup.

NUTRITION: 1736 kJ (415 cal), 25g protein, 50g carbs, 10g fibre, 10g fat

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balsamic vinegar. Serve with ¹/³ cup wholemeal pasta or brown rice.

CHERRIES WITH RICOTTA AND TOASTED ALMONDS: Heat ¾ cup frozen pitted cherries in the microwave until warm, then top with 2 tbs part-skim or non-fat ricotta cheese and 1 tbs toasted slivered almonds.

NUTRITION: 1464 kJ (350 cal), 32g protein, 30g carbs, 10g fibre, 11g fat

Dinner

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Keep things light by aiming for 1670 kJ, 10g fibre, 20g protein and 15g fat.

PERFECTLY BALANCED PLATE: Pair about 100g of any grilled or baked lean protein (such as chicken, tofu or white fish) with roasted non-starchy vegetables like beans, broccoli, asparagus or Brussels sprouts sprinkled with grated parmesan or

OR TURKEY AVOCADO COBB SALAD: Mix about 100g of cooked turkey breast with baby spinach, ¼ ripe avocado, cherry tomatoes and top with 2 tbs cashews and ½ cup cherries. Dress with 1 tbs apple cider vinegar, 1 tsp mustard, 1 tbs water and 2 tsp extra virgin olive oil.

NUTRITION: 1681 kJ (402 cal), 36g protein, 24g carbs, 6g fibre, 19g fat

Snacks Snack smarter with your body’s perfect mix of 630 to 1000 kJ, at least 8g fibre, 10g protein and 5g fat.

EDAMAME: Sprinkle 1 cup of steamed edamame (in pods) with sea salt to taste.

NUTRITION: 749 kJ (179 cal), 15g protein, 13g carbs, 5g fibre, 7g fat

NUTRITION: 630 kJ (150 cal), 6g protein, 25g carbs, 3g fibre, 5g fat APPLE AND PEANUT BUTTER: Slice 1 medium apple (or 1 banana) and top with 1 to 2 tsp nut butter. The perfect way to curb PM sugar cravings.

NUTRITION: 838 kJ (200 cal), 10g protein, 30g carbs, 9g fibre, 4g fat

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food NUTRITIOUS & DELICIOUS

Healthy eating, made easy

Blueberry lemon mousse cake? Yes, please! (p.140)

On the menu this month...

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Wholefood made easy!

Roast veg, main meal salads and much more

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Healthy new desserts that you can actually feel good about eating

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Four fast ways to use quinoa, from porridge to DIY savoury patties

An entire menu of clean meals. Serious satisfaction coming up!

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Wholefood YOUR BODY will love Eat well and feel amazing! Here’s how to turn wholefood staples into nourishing dishes that will wow your tastebuds and boost your health Recipes Jude Blereau Photography Cath Muscat

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Real food made easy FOOD

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Viva la veg!

This recipe is inspired by Bryant Terry, a whole, natural foods chef from the US. It’s very dependent on knowing your oven. Once the dressing goes on, you need enough heat to help it caramelise but not burn. Aim for about 1kg of vegetables.

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SWEET POTATO, WAKAME & SESAME PATTIES PREP: 25 minutes COOKING: 1 hour + cooling time MAKES: 12–14

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• Preheat the oven to 100°C. Line a baking tray with paper towels. Pat dry the polenta triangles with paper towel.

• Add enough olive oil to a frying pan to cover the base well and place over high heat. Cook the polenta in batches for 5–6 minutes on each side until golden.

Place the polenta on a baking tray, then place it into the oven to keep warm.

• Pumpkin topping: Heat the ghee in a large frying pan over medium–high heat. Add the pumpkin and cook, shaking the pan occasionally for 15 minutes or until caramelised. Set aside.

• Add the butter to the pan and shake over medium heat for 1–2 minutes, until it turns light brown. Add the garlic and sage and shake the pan over the heat for 10–15 seconds or until the sage is crisp and the garlic is golden. Remove from the heat, add the pumpkin and shake the pan to mix. Transfer the polenta to a plate. Spoon over the pumpkin, pour the sage and garlic butter, scatter with cheese and serve.

• Preheat the oven to 170°C. • Toast the wakame on a baking tray for 10 minutes, until crisp. Remove from oven.

• Increase oven temperature to 200°C. • Cut the potato 2–3cm thick lengthways, then place on a baking tray. Combine 3 tsp olive oil and ¼ teaspoon sesame oil, then rub the oils over the potato. Bake for 30–40 minutes or until soft. Allow to cool.

• Meanwhile, pound the wakame using a mortar and pestle, until roughly ground.

Add the sesame seeds and grind until the seeds begin to smell fragrant and glisten.

Do not grind to a meal or paste. Set aside.

• Place the remaining sesame oil, olive oil, onion and garlic in a medium pan and cook over low–medium heat, stirring frequently, for 5 minutes or until the onion is translucent and beginning to caramelise. Add a little pepper, then transfer to a mixing bowl. Roughly break up the sweet potato and add to the onions with the wakame sesame seeds.

Stir until roughly combined and use a butter knife to cut the sesame seeds and onion into the potato. Add the beaten eggs, tamari and chopped coriander, then stir gently until just combined.

• Shape into 12–14 round patties about 6cm x 2cm. Refrigerate for 30 minutes.

• Pour enough oil into a medium-size frying pan to coat the base by 5mm and place over medium heat. Fry the patties for about 6 minutes on both sides, until golden. Drain on a paper towel and serve.

NUTRITIONAL INFO Per serving 1378 kJ (330 cal), 6g protein, 25g carbs, 1g sugar, 7.5g fibre, 21g fat (10g sat fat), 553mg sodium

NUTRITIONAL INFO Per serving 2823 kJ (675 cal), 18.5g protein, 22g carbs, 8g sugar, 10g fibre, 55.5g fat (7.7g sat fat), 272mg sodium

POLENTA OF MILLET & AMARANTH WITH PUMPKIN, SAGE & GARLIC PREP: 15 minutes COOKING: 1.5 hours SERVES: 6 150g (¾ cup) millet 50g (¼ cup) amaranth 750ml (3 cups) hot stock or water Pinch of sea salt, to taste Extra virgin olive oil for frying Grated parmesan or pecorino to serve PUMPKIN TOPPING 1½ generous tbs ghee 750g peeled pumpkin, diced (2cm) 40g butter 5 garlic cloves, thinly sliced 20 sage leaves, or more if very small • Lightly oil a 20cm square dish.

• Place the millet and amaranth in a saucepan. Cook over medium–high heat for 3–5 minutes. Reduce the heat to low and add the stock or water. Stir in the salt, cover and bring to the boil. Simmer for 40–50 minutes, until the liquid is absorbed. Remove from the heat and cover with a paper towel. Allow to stand for 5 minutes. Transfer to the prepared dish and set aside until cool. When cooled, turn the polenta out onto a chopping board and cut into 4 rows, then cut each into 3 pieces. Cut each piece in half on the diagonal (24 pieces).

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6g wakame, stems removed 500g sweet potato, peeled 1½ tbs extra virgin olive oil, plus extra for frying 1¼ tsp roasted sesame oil 225g (1½ cups) sesame seeds, lightly toasted 1 brown onion, finely chopped 1 garlic clove, finely chopped Freshly ground black pepper, to taste 2 small eggs, lightly beaten 2 teaspoons tamari (use wheat-free tamari for a gluten-free option) Large handful of coriander leaves, roughly chopped

Real food made easy FOOD

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New trend: wedding salad

Inspired by a blog post from The Yellow House by Sarah Searle, this is a version of what she calls “wedding salad”: basically greens, sweet fruit, nuts, dressing and perhaps some goat’s cheese or feta. Delicious!

GREEN LENTILS, CARAMELISED PEAR & PEDRO XIMENEZ SALAD PREP: 5 minutes COOKING: 25 minutes SERVES: 4 as a light meal 2 tbs extra virgin olive oil 60ml (¼ cup) aged sherry vinegar 2 tbs Pedro Ximénez sherry 2 pears, cored and cut into eighths 50g rocket leaves or mustard greens 300g cooked French green lentils ¼–½ cup hazelnuts, roughly chopped Hazelnut oil for drizzling, optional • Place the olive oil, 2 tbs sherry vinegar and the sherry in a small frying pan no larger than 20cm. This size pan will give more depth of liquid (and thus more flavour) to the pears, and contribute to

less evaporation. Toss the pears through the liquid, place over medium heat and bring to a gentle boil. Cook for 15–20 minutes, turning the pears every now and then. At the end of this time, there should be about 2 tbs of liquid left in the pan. If it looks like there is more, increase the heat slightly and continue to cook until it has reduced. Remove the pears and set aside on a plate. Add in the remaining sherry vinegar to the pan and stir—this is now your dressing. Remove from the heat and set aside to cool.

• To put the salad together, arrange the leaves on a serving platter and spoon the cooked lentils over the top. Using your fingers, gently toss together. Place the cooked pears over the lentils and scatter over the hazelnuts. Gently pour the cooled dressing over the salad and drizzle with a little hazelnut oil, if using.

NUTRITIONAL INFO Per serving 1309 kJ (313 cal), 9.5g protein, 25.5g carbs, 8g fibre, 11g sugars, 15g fat (1.5g sat fat), 6mg sodium

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FOOD Real food made easy Extend image to left and top

BARLEY, RAINBOW CHARD & LEMON RISOTTO PREP: 10 minutes COOKING: 1 hour 15 minutes + overnight soaking SERVES: 4–6 100g (½ cup) pearl barley 2 tbs green lentils 3 tsp whey 2 tbs extra virgin olive oil, plus extra for drizzling 1 medium leek, whites thinly sliced 3–4 garlic cloves, finely chopped 2 tsp finely chopped rosemary 2cm piece kombu 2 bay leaves 500ml (2 cups) chicken or vegetable stock 1 tsp ghee 12 small–medium rainbow chard leaves, stems and leaves cut into wide strips Sea salt and freshly ground black pepper 1–2 tbs lemon juice

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25–50g (¼–½ cup) grated parmesan 40g (¼ cup) toasted pine nuts • The night before, place the barley and lentils in separate bowls and add enough water to cover by 2cm. Stir 2 tsp whey into the barley and 1 tsp into the lentils. Leave at room temperature for at least 8 hours.

• Next day, place the olive oil, leek, garlic and rosemary in a cast-iron pan. Cook over a low heat, for about 10 minutes.

• Drain the barley and lentils, add to the pan with the kombu and bay leaves, stir.

Add the stock, bring to a simmer, then

cover and cook over low heat for 40–50 minutes, until tender to the bite.

• Heat the ghee in a pan over low heat.

Add the chard stems and cook for 10 minutes. Toss in the leaves and cook until wilted. Increase heat to reduce the liquid.

• Add the chard and simmer, uncovered, for 5 minutes until most of the liquid has evaporated. Season with salt and pepper, add the lemon juice, parmesan and pine nuts, drizzle with olive oil and serve.

NUTRITIONAL INFO Per serving 1001 kJ (239 cal), 9.5g protein, 21.5g carbs, 7g fibre, 2g sugars, 11g fat (2.5g sat fat), 789mg sodium

Grainy goodness

Thanks to the barley, this risotto is low-gluten. Sausage would be a delicious addition.

Add to the pan with the onions.

It introduces extra fat, so you may want to reduce the amount of oil, or serve on the side. Enjoy!

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HOMEMADE MAYONNAISE IS A PROFOUNDLY RICH SOURCE OF HEALTHY FATS AND ANTIOXIDANTS BAKED MACKEREL SALAD PREP: 15 minutes COOKING: 15 minutes SERVES: 1 1 × 420g mackerel, scaled and gutted 1–2 tsp ghee, extra virgin olive oil or lard Sea salt to taste 2 tbs fennel, finely chopped 2 tbs celery heart and leaves, finely chopped 2 tsp shallots, finely chopped 2 tsp inner fennel fronds, finely chopped 1 tsp flat leaf parsley, finely chopped Generous grind of black pepper • Preheat the oven to 200°C. • Rinse the fish and pat dry with paper towel. Score the flesh 3 times on each side. Rub the fish with the ghee, then generously salt inside and out.

• Place a wire rack over a baking tray. Fold a sheet of baking paper in half to suit the size of the fish, place on top of the wire rack and then put the fish on top. Bake for around 10–15 minutes or until the flesh is opaque right down to the bone.

• Place the remaining ingredients in a bowl with the Rosemary and Preserved Lemon Mayonnaise (see recipe, right) and stir to combine. Gently stir through 190g of the baked mackerel and serve.

• Will keep in the fridge for up to 2 days.

Use any leftover mackerel in fish cakes.

NUTRITIONAL INFO Per serving 1370 kJ (328 cal), 41g protein, 1g carbs, 1g fibre, 1g sugars, 17.5g fat (7g sat fat), 299mg sodium

Clean up mark

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ROSEMARY & PRESERVED LEMON MAYONNAISE PREP: 15 minutes MAKES: 85g (4 serves) 1 egg yolk, at room temperature 1 garlic clove, crushed ½ tsp white wine vinegar or lemon juice ½ tsp wholegrain mustard 80ml (¹∕³ cup) rosemary-infused extra virgin olive oil Pinch of sea salt 1–2 tbs preserved lemon, finely chopped • Place the egg yolk, crushed garlic, vinegar and mustard in the bowl and whisk together. Whisk continuously while gradually adding the oil, drop by drop at first, making sure it’s well emulsified before adding more, then

gradually build up to a slow steady drizzle. Whisk in the salt, taste and adjust with more vinegar if desired. Stir in the preserved lemon. Store in a clean glass jar in the fridge for up to 2 weeks.

NUTRITIONAL INFO Per serving 741 kJ (177 cal), 51g protein, 0.1g carbs, 0.2g fibre, 0g sugars, 19.5g fat (3g sat fat), 526mg sodium

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QUINOA KEDGEREE PREP: 20 minutes COOKING: 30 minutes + cooling time SERVES: 2

THIS QUICK, EASY KEDGEREE IS A HEARTY AND SUSTAINING WAY TO START YOUR DAY FUNKED UP ROAST VEGETABLES WITH MOROCCAN-SPICED ROAST PUMPKIN PREP: 15 minutes COOKING: 1 hour 5 minutes SERVES: 4 as a side dish 200g parsnips, cut in half lengthways Pinch of sea salt and ground black pepper 350g butternut pumpkin, seeds reserved 1 tsp ground coriander 1 tsp ground cumin ½ tsp ground fennel ½ tsp sea salt ½ tsp freshly ground Black pepper 6 tsp extra virgin olive oil 300g sweet potato, scrubbed and cut into wedges about 6cm long and 3cm wide 150g baby carrots 2 tsp roasted sesame oil 40g (¼ cup) sunflower seeds 40g (¼ cup) pumpkin seeds

DRESSING 1 tbs molasses 1 tsp tamari 1 tbs maple syrup 1 tbs brown rice miso 60ml (¼ cup) orange juice 1 tbs lemon juice ¼–½ tsp ground cinnamon • Preheat the oven to 200°C. • Place all the dressing ingredients in a bowl and stir to combine well. Set aside.

• Bring a medium-size pan of water to the boil with a pinch of salt. Add the parsnip and blanch for 3–4 minutes, until barely tender. Drain and place in cold water to stop the cooking process.

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• Combine the coriander, cumin, ground fennel and a pinch of salt and pepper in a bowl. Cut the pumpkin into wedges, leaving the seeds in.

• Place the pumpkin in a bowl and drizzle with about 2tsp of the olive oil to coat well, massaging it in. Rub the spice mix over the pumpkin.

• In a large ovenproof dish toss together the vegetables, any seeds collected from the pumpkin, the remaining olive oil, sesame oil and some salt and pepper. Arrange the vegetables so they’re not crowded and have maximum exposure to the heat; for example, the pumpkin will be best sitting on its thickest part rather than lying on it. Sit each piece of pumpkin up on its skin, ensuring any seeds are on top otherwise they will burn on the tray. Roast for 30–45 minutes or until the vegetables are nearly cooked through and lightly caramelised around the edges.

• Remove from the oven, then pour the dressing over and toss through.

Sprinkle over the seeds, return to the oven and roast for another 10–15 minutes or until the vegetables and seeds are crisp and the cooking juices are only just caramelised and sticky.

During cooking, occasionally spoon any of the pooling dressing over the vegetables. The vegetables and seeds need to be crisp, caramelised and toasted but the dressing should still remain a little liquid but quite sticky.

NUTRITIONAL INFO Per serving 1613 kJ (386 cal), 11g protein, 36g carbs, 9.5g fibre, 25g sugars, 20g fat (3g sat fat), 560mg sodium

100g (½ cup) quinoa 2 tsp whey 1 tbs ghee or butter 1 tbs coconut oil 1 tbs cumin seeds 1 small onion, finely chopped 2cm piece fresh ginger, finely chopped 2cm piece fresh turmeric, peeled and grated ½–1 tsp good curry powder 1 small carrot, finely diced Sea salt, to taste 230ml hot fish, chicken or vegetable stock 60g cauliflower, cut into small pieces 60g broccoli, cut into small pieces 80g (½ cup) fresh or frozen peas 60g smoked fish, flaked 2 hard-boiled eggs, peeled and quartered Handful of fresh herbs ½–1 lemon or lime Plain natural yoghurt, to serve

• The day before, place the quinoa in a small bowl with enough water to cover by 2cm, then stir through the whey.

Stand overnight at room temperature.

• Next day, place the ghee and coconut oil in a heavy-based pan over low–medium heat. Add the cumin seeds and cook for 1 minute. Add the onion, ginger, turmeric and curry powder and cook, stirring occasionally for 5 minutes until the onion is lightly coloured and soft. Stir in the carrot and season with salt.

• Drain the quinoa and add it to the pan with the hot stock. Cover with a lid and bring to a gentle boil. Reduce the heat to low and cook for 15 minutes then add the cauliflower, broccoli and peas (or any other shorter-cooking vegetables) and gently and quickly stir through before replacing the lid and cooking for a further 5–10 minutes. When the quinoa is cooked, place paper towel over the top, replace the lid and leave to sit for 15 minutes.

• To serve, turn the cooked quinoa into a serving dish. Gently toss the flaked fish, eggs and most of the fresh herbs (if using) through the quinoa. Squeeze over the lemon or lime, then taste and adjust the seasonings as needed. Scatter with the eggs and remaining herbs, and serve with a generous dollop of yoghurt.

NUTRITIONAL INFO Per serving 2423 kJ (580 cal), 30.5g protein, 41.5g carbs, 12g fibre, 11g sugars, 30g fat (17g sat fat), 979mg sodium

Real food made easy FOOD

Bye bye bloating

Make quinoa and grains more digestible by soaking them overnight. Add water to cover the grains and soak from 8–24 hours. And for a vegetarian kedgeree, swap fish for cooked black beans.

Brighten & Contrast Naturally

Darken behind type so copy reads clearly WANT MORE? Wholefood From The Ground Up by Jude Blereau (Murdoch Books, $39.99) is packed with over 120 nourishing recipes. Available in bookstores and online now.

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CLEAN CAKES

From vegie-packed torte to brownies made with ancient grains, these four irresistible desserts are guaranteed to satisfy any sweet craving Recipes Henrietta Inman Photography Lisa Lindera

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Healthier desserts FOOD

A LITTLE SLICE OF GOODNESS This cake sings with fresh flavours. The zucchini keeps the sponge layers wonderfully soft as they ooze with the refreshingly light lime cream and sharp raspberry jam.

It makes a show-stopping birthday cake, too!

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FOOD Healthier desserts

BLUEBERRY LEMON MOUSSE CAKE WITH SCENTED FLOWERS PREP: 20 minutes + 2 hours chill time SERVES: 10–12

FILLING 1 x 400ml can coconut milk 150g (1¹∕8 cup) cashew nuts, soaked for 3–4 hours ¼ tsp Himalayan pink salt 475g (3¼ cups) blueberries Finely grated zest of 2 lemons 100ml (¹∕³ cup plus 1 tbs) lemon juice 110g (¹∕³ cup) raw clear honey 75g (¹∕³ cup) coconut oil Scented geranium or other edible flowers VANILLA BASE 90g (2∕³ cup) pitted Medjool dates ¼ tsp Himalayan pink salt 1 vanilla pod (bean), split lengthways and seeds scraped out 70g (¾ cup plus 2 tbs) desiccated coconut 35g (¼ cup) hemp seeds 30g (generous 2 tbs) coconut oil CHOCOLATE INDULGENCE I tasted the best brownies ever in Ecuador.

The secret was 100% cacao liquor, made with beans from the plantation where the brownies were baked.

I’ve tried my best to recreate them.

with the extra salt and bake for 15 minutes, until a skewer inserted in the centre comes out just clean.

• Leave to cool completely in the tin then cut into 30 rectangles, each 5cm x 4cm, or make 48 small triangles, by cutting 5cm squares diagonally in half. As the brownies are very rich, for me a small triangle will suffice. These will keep for up to five days in the fridge or are suitable for freezing. They’re even delicious straight from the freezer.

• The night before, place the coconut milk in the fridge. Line the base and sides of a 23cm springform cake tin with baking paper and soak the cashew nuts in water with a pinch of salt.

• To make the base, in a food processor chop the dates, salt and vanilla seeds to form a paste. Add the coconut and hemp seeds and blitz to combine. Melt the coconut oil, add to the mix and process until combined. Turn out into the prepared tin and press down firmly to form a lovely, even base. Refrigerate.

• For the filling: blend 2¼ cups of the blueberries, the lemon zest and juice, honey and salt. Drain the nuts, add to the blueberry juice and blend again.

• Remove the cream from the coconut milk. You need 1 cup, so use some of the thinner milk if necessary. Whip using an electric whisk, until smooth and thick.

• Melt the coconut oil, blend into the blueberry juice and add to the whipped coconut cream. Lightly whisk. Fold in the remaining blueberries then pour over the base. Refrigerate for about 2 hours.

• When set, decorate with remaining blueberries and flowers. Eat immediately.

NUTRITIONAL INFO Per serving 469 kJ (112 cal), 1.5g protein, 13g carbs, 0.5g fibre, 6.2g fat (4.5g sat fat), 123mg sodium

NUTRITIONAL INFO Per serving 1402 kJ (335 cal), 4.5g protein, 21.5g carbs, 3.5g fibre, 25.5g fat (17.5g sat fat), 104mg sodium

CHOCOLATE TRUFFLE TEFF BROWNIES PREP: 10 minutes COOKING: 15 minutes + cooling time MAKES: 30 rectangles 100g (½ cup) coconut oil 150g dark chocolate, 100% cocoa solids 280g (2¼ cups) coconut sugar 1 tsp Himalayan sea salt, plus extra ¼ tsp for sprinkling 4 eggs 2 tsp vanilla extract 80g (generous ½ cup) teff flour • Preheat the oven to 170°C. Grease and line a 30 x 20 x 2cm brownie tin.

• Melt the oil with the chocolate in a bain-marie then remove from the heat and mix in the sugar, salt, eggs and vanilla extract. Mix in the flour until just combined. (The mix should look smooth and glossy).

Pour into the prepared tin. Sprinkle

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Healthier desserts FOOD

CHERRY & PISTACHIO UPSIDE-DOWN CAKES WITH MESQUITE PREP: 25 minutes COOKING: 25 minutes SERVES: 12 60g (½ cup) pistachio nuts, plus a few extra to serve 80g coconut sugar, plus 1 tbs for the bottom of the moulds 1½ tsp mesquite powder, plus 1 tsp for the bottom of the moulds 36 sweet cherries, plus a few extra to serve, stones removed 100g almond meal 50g (1∕3 cup) buckwheat flour 1 tsp baking powder ½ tsp Himalyan pink salt 100g coconut butter, plus extra for greasing 2 eggs Coconut cream, whipped (optional) • Preheat the oven to 170°C. Lightly grease a 12-hole muffin tin and line a baking tray with baking paper.

• On the baking tray, gently toast the pistachio nuts for around 5–7 minutes until they’re just beginning to colour.

Leave to cool, then finely chop.

• Mix together 1 tbs of coconut sugar with 1 tsp mesquite powder and sprinkle about ¼ tsp of the mix into the bottom of each mould. Fill each of the muffin moulds with three cherries (six halves), arranged in a circle, slightly overlapping. Pour in any extra cherry juices and sprinkle over any leftover sugar and mesquite mix. Set aside.

• Mix together the rest of the sugar and mesquite powder, almond meal, flour, baking powder and the salt. Add the chopped pistachio nuts. Melt the butter and add to the dry ingredients, followed by the eggs and mix well. Divide the mix between the 12 moulds, spooning it on top of the cherries, and bake for 10 minutes, then rotate the tin and bake for a further 2–4 minutes, until the cakes are just firm to touch, slightly golden round the edges and some of the cherry juices might be bubbling up.

• Leave to cool in the tin then remove and top with a few extra fresh cherries and some chopped pistachio nuts. Serve with whipped coconut cream (optional).

NUTRITIONAL INFO Per serving 980 kJ (234 cal), 5g protein, 15g carbs, 2.5g fibre, 17g fat (8.5g sat fat), 132mg sodium

ZUCCHINI, BASIL, LIME & PISTACHIO CAKE WITH AVOCADO LIME CREAM & RASPBERRY JAM PREP: 1 hour 20 minutes COOKING: 30 minutes + chill time SERVES: 12 ZUCCHINI CAKE 90g ( 2∕3 cup) pistachio nuts 60g (½ cup) coconut flour 1½ tsp baking powder 1½ tsp bicarbonate of soda (baking soda) 180g zucchini, grated 150g natural coconut yoghurt 150g coconut sugar 3 eggs ¼ tsp Himalayan pink salt Finely grated zest of 3 limes 15g (½ cup) basil leaves, finely chopped, plus about 4 extra leaves for scattering over the lime cream Generous ¼ cup coconut oil, melted, plus extra for greasing AVOCADO LIME CREAM 200g avocado flesh 250g (1 cup) natural coconut yoghurt 100g (½ cup) blonde coconut nectar Finely grated zest of 1½ limes 60ml (¼ cup) lime juice 80g (1∕3 cup) plus 1 tbs coconut oil, melted TO FINISH 170g no-sugar raspberry jam Small handful pistachio nuts, chopped Edible flowers such as honeysuckle or rose

• Make the avocado lime cream first as it needs time to firm in the fridge.

Blend the avocado, coconut yoghurt, coconut nectar, lime zest and juice in a blender until smooth. Add the coconut oil and blend until completely smooth. Place in a bowl and cover the surface of the cream with plastic wrap so it doesn’t lose its colour. Chill in the fridge for at least 2–3 hours to set.

• Preheat the oven to 170°C. Grease and line the base of three 23cm springform cake tins with coconut oil and baking paper. Also, line a small baking tray with baking paper.

• Spread the pistachio nuts out on the lined baking tray and toast for 5–7 minutes until just getting colour.

Leave to cool then roughly chop into small pieces. Sieve together the coconut flour, baking powder and bicarbonate of soda (baking soda) into a bowl. In a large bowl, mix together the rest of the sponge ingredients except for the oil. Add in the sieved

flour mix and chopped nuts, then finally stir in the oil. Divide the mix equally between the three tins.

Spread the mix with a palette knife or small knife to make a thin layer.

• Bake for 10 minutes, rotate the tins and bake for another 10 minutes until the top is dark golden brown and bounces back slightly when pressed. Leave to cool, remove from the tins and carefully peel off the baking paper from the bottom of each sponge.

• To assemble, spread the bottom layer of the sponge with half the jam and about a quarter of the avocado lime cream. Tear the extra basil leaves into small pieces and scatter half over the lime cream.

Top with the middle layer of sponge and repeat the process with the jam, cream and basil.

Carefully place on the final layer of sponge and top with the remaining cream, spreading it over the top of the cake and around the edges.

Decorate with chopped pistachio nuts and small edible flowers.

• This cake will keep in the fridge for up to three days but it’s best eaten fresh when all the flavours and colours are most vibrant.

NUTRITIONAL INFO Per serving 1603 kJ (383 cal), 8.5g protein, 28.5g carbs, 2g fibre, 18.5g fat (11.5g sat fat), 189mg sodium

LIKE THIS, WANT MORE? Clean Cakes

by Henrietta Inman ($39.99, Jacqui Small) is available now and full of beautiful, good-for-you dessert ideas.

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Fast ideas FOOD

Just take

quinoa

This fibre-filled seed can be used just like a grain to revolutionise breakfasts, salads and more

4 easy ways to use quinoa

1

PERFECT PORRIDGE: Bring your milk of choice to the boil, add rinsed quinoa and return to a boil. Reduce heat, cover and cook until most of the milk has been absorbed. Stir in cinnamon and enjoy with fruit and nuts as you like.

PHOTOGRAPHY AND RECIPE: STOCKFOOD; QUINOA: $8 AVAILABLE AT WOOLWORTHS. ADDITIONAL TEXT: ALEX DAVIES.

2

THE BROTH LIFTER: Make your lunchtime vegie soup way more filling by adding proteinpacked cooked quinoa. It creates a tasty texture, too.

3

Did you know?

TOASTED QUINOA SALAD WITH EDAMAME, MINT AND FETA Pan fry 1½ cups of red or black quinoa in a tablespoon of olive oil until the grains start to dry out and smell a little toasted.

Transfer the pan-fried quinoa to a pot, add 3 cups of saltreduced vegetable stock and cook until the liquid is absorbed, about 15 minutes. Meanwhile steam 2½ cups of edamame beans. Allow to cool and remove the pods. Fluff the quinoa with a fork, add the edamame, some torn mint leaves and 120g of crumbled feta and season with salt and pepper. Serves 4.

Rinsing quinoa helps remove the seeds’ natural saponin coating.

Left behind, this compound creates a slight bitter taste.

STUFFED CAPSICUM: Cut off capsicum tops, remove seeds, then boil the capsicum and tops for 5 minutes. Fry some onion with garlic before combining with spinach, feta, raisins and cooked quinoa. Fill capsicums, replace tops and bake for 40 minutes or until tender.

4

SAVOURY PATTIES: Mix some cooked quinoa with a beaten egg, sweetcorn, shredded mozzarella, about ¼ cup of wholewheat flour, 2 tbs milk and salt and pepper. Flatten into patties in a pan. Cook on both sides until brown.

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INSPIRING WOMEN

WHAT DOES

49

LOOK LIKE?

An unexpected diagnosis took buyers’ agent Jacque Parker by surprise. Now this unstoppable mother of three sees good health as her most valuable gift

SIX YEARS AGO, I WAS DIAGNOSED WITH CROHN’S DISEASE It was a shock but I’d had symptoms for about

I NOW HAVE THREE AMAZING WOMEN WORKING FOR ME AND FEEL GRATEFUL EVERY DAY 146

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nine months and kept being misdiagnosed, so it was great to finally know what it was. I suffer from fatigue and other symptoms sporadically, but I’m one of the lucky ones because the majority of the time it’s well managed and under control with medication. There are people in far worse situations. I don’t take anything for granted now and am more focused on the future and the happiness of those I care about most—my family, friends and clients.

THESE DAYS, I’M MUCH MORE CONSCIOUS OF MY HEALTH AND WELLBEING I eat a lot better and exercise

more—it really does release those happy endorphins. I go for long walks, play tennis with a great group of women and have joined the gym—it’s a love-hate relationship but I make myself go! I also try and leave time for myself, so I take the full hour for lunch and don’t have my phone near me. I sit, eat and have a cup of tea, looking at the scenery or reading the paper. It’s a small thing, but it works.

For more inspiring stories about health, fitness, positive ageing and more, head to our amazing new website preventionaus.com.au. And let us know what you think!

BY ALEX DAVIES. PHOTOGRAPHY: NICK SCOTT. HAIR & MAKE-UP: SAMANTHA POWELL. STYLING: HAYLEY BURTON. JAQUE WEARS: THURLEY TOP, JEANS WEST JEANS, SABA CARDIGAN, DIANA FERRARI HEELS, LILY MITCHELL NECKLACE.

I BELIEVE YOU CAN HAVE MORE THAN ONE CAREER, especially in this day and age. It’s a different world to what it was 10 years ago, particularly with technology, and there’s always something more to learn. I was a primary school teacher before stopping work to have my three children. Once they were older, I moved into property and set up my own agency from scratch with a business partner in 2005. Now, I have three amazing women working for me and I thank my stars every week. It’s an absolute privilege that home-buyers choose us. I just love the energy of the search and the clients’ big smiles when we’re successful.

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