Australian Unity Wellplan Magazine Issue 27 by Australian Unity

Recipes Healthy MIND for a

Issue 27 â&#x20AC;&#x201D; Spring 2015

w i t h Dan C hurchill Our top 10 cycling trails across Australia Fitness with Nick Scott

ISSUE

SPRING 15

Welcome

In this first issue of your all-new Wellplan magazine, I’d love to touch on two important strategic developments that have come from our Healthcare business over the past six months.

The first is the new concept, Members Own Health Fund. You may have seen the ads on television letting Australians know about the alternatives they have to big listed or overseas owned health insurers. Collectively, Members Own Health Funds focuses on putting people before profit and shareholder return – giving more back and delivering better service to members, while also achieving higher member satisfaction and loyalty. And Australian Unity was instrumental in bringing together all 15 like-minded, mutual and not-for-profit health funds.

The second development is a new member program we’ve designed to help tackle one of our country’s biggest health issues, mental health. Right now, in any one year, roughly 1 million Australian adults will suffer depression and over 2 million will experience anxiety1. Worse still, 45 per cent of all Aussies will face having to manage a mental health problem over the course of their lives2. After spending years searching the world for a program that’s shown evidence of recovery rates and reductions in hospital admissions, I’m extremely proud to announce that Australian Unity – through our wholly-owned subsidiary, Remedy Healthcare – will launch a first of its kind program to tackle mental health in the private sector.

It’s based on a program called Improving Access to Psychological Therapies that’s already helped more than 1 million people in the UK. We’ll provide more details on this important initiative in the next issue of Wellplan, so stay tuned. Finally, all shiny and new, I hope you’ll love everything our revitalised magazine has to offer. We can’t wait to hear what you think. Please enjoy the read.

Amanda Hagan

Chief Executive Officer - Healthcare

Australian Bureau of Statistics (2008). National Survey of Mental Health and Wellbeing: Summary of Results, 2007 (4326.0). Canberra: Australian Bureau of Statistics. A Way Forward: Equipping Australia’s Mental Health System for the Next Generation (EY & Reach Out Australia 2015).

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Contents FITNESS: PERFORMANCE 101- MEET NICK SCOTT

NUTRITION: THE JUICE REVOLUTION

CYCLING UNPACKED: AN EXPERT’S GUIDE TO HITTING THE ROAD

THE AMY GILLETT FOUNDATION: ON THE ROAD TO CHANGE

Spring 2015

BEYOND BABY BLUES: PERINATAL ANXIETY AND DEPRESSION

SEROTONIN EATERY: EAT AND EXERCISE YOUR WAY TO HAPPY

TRAVEL: BUGBEARS

TOP 10: BEST CYCLING TRAILS IN AUSTRALIA

RECIPES FOR A HEALTHY MIND: WITH DAN CHURCHILL

RECIPES: JUICES FOR LIVING

TECH FEATURE: A FITNESS TRACKER FOR EVERY LIFESTYLE

FITNESS:

Performance 101 MEET NICK SCOTT

A Melbourne-based personal trainer of 15 years who’s completed two Ironman races, one in 2006 and another in 2013, Nick knows a thing or two about fitness.

His holistic approach to training his clients – who range from their teens to their 80s – takes postural imbalances and core strength into account, initially concentrating on the basics to avoid injury in the long term. That’s because he believes that most injuries are the result of running without the strength to support the body. “There’s a bit of a fear around running,” says Nick. “A lot of people have been told by physios and specialists that they shouldn’t run, or they might think of running as something only athletes do. But anyone can put on the shoes and go for a run – it’s about being aware of what’s going on within your body.”

According to Nick, the better option is to seek professional guidance and run in a systematic manner from the start. “Stretches, mobilisation exercises and a thorough understanding of how the body works are the keys to success,” he “It’s about being aware says. “I’ll often test my clients by making sure they can stabilise their bodyweight of what’s going on on one leg – to see if their feet and within your body.” knees are coping, and whether or not they can coordinate movement.”

Those who sit at a desk are often the worst offenders, despite their bad habits being the result of good intentions. “Office workers have a tendency to lace up their trainers during lunch, despite spending hours stiff and stagnant in the lead up to a run,” Nick points out. “Sitting

at a desk for an extended period of time causes your hip flexors to shorten and your back to tighten – hardly ideal running conditions.”

“A lot of the time people run but they can’t actually stabilise on one leg,” explains Nick. “So when you’re running you might have four or five times your body weight crashing into the ground. In my experience you get strong doing corrective exercise to get the body working properly and then get people running.”

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While there isn’t a one-size-fits-all approach to running, there are ways you can properly prepare before hitting the track, as well as methods for staying motivated. Here are Nick’s top five.

IDENTIFY WEAKNESSES For the majority of people, it’s posture. The body forgets how to work properly from bad habits or from sitting at desks. Sometimes the glutes and hamstrings forget how to work. Remember that muscles can get really lazy.

PRACTICE AWARENESS Ever been for a run before and heard crashing behind you? It was probably someone who doesn’t run well slapping the pavement. When you’re running the right way, you should hardly hear your feet touch the ground. By being light like that, you absorb energy, but a lot of people just plug the headphones in and go for it! Yoga and pilates can be really good for practising awareness because they teach you how to tune into your body.

MIX IT UP If you’re someone who’s quite a heavy heel striker, running on a soft surface is going to be better for you, but try mixing it up as well. Go on trail runs, road runs, sand runs – I get some people doing deep-water running as well. It really depends on your goals, your strengths and your weaknesses. However, the softer approach is usually always the better approach.

SET AND STICK TO GOALS In order to get out the door, you need to know exactly what you want to achieve. I always get people to lock into a race or a fun run – something that keeps them accountable. I’ve had people who started training for a baby triathlon then, after a few years, decided to tackle an Ironman. Training with friends or someone on the same page as you who’s going to ring you up if you cancel can also help. That’s why personal training works – you’ve made the appointment, you have to show up.

BUILD REAL CORE STRENGTH People think core strength is doing crunches and other quite stationary, stagnate exercises, but since the body moves in such a complicated manner, they don’t always carry over to correcting performance issues. A plank can set a foundation for core strength, activating all the muscles around the torso and upper back. But when you go from a facedown position on your elbows and toes to standing up and running, your body is fighting gravity in a different way – and it needs to know how to withstand these forces. So rather than holding a plank for three minutes, do specific core exercises that resemble a similar posture to when you run.

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The Hip Bridge

Lateral Lunges

Single Leg Squat

This one’s a personal favourite. More often than not, the hamstrings, glutes and lower back switch off through sedentary lifestyles. You’ve got to learn to reactivate them through specific exercises, like the supine hip bridge. Lie on your back with your arms by your side and preactivate your glutes by squeezing your butt. Then as you push your butt upwards, extend your hips by pushing against the ground and lifting up, while making sure that your core is activated as well. If you don’t activate your core you’ll hyperextend through the lower back. A lot of people don’t turn on their glutes so they arch their back and don’t get the benefits from the exercise. You need to maintain a neutral spine. Lift up and down once or twice every second if strengthening for running.

I’m big on lateral exercises like this one because you want to strengthen the muscles on the inside and the outside of your hips that stabilise the forces of going forward. Runners tend to be really overworked in those forwards and backwards muscles but really weak in their lateral muscles. If you can imagine stepping out and lunging to the side, instead of straight in front or behind, while keeping your hips square with your feet facing forward, that’s how it’s done.

This exercise is fundamental to any movement. You have to activate the core while keeping the hips and knees aligned. If your knee drops in as you’re squatting down, you’re not strong enough to withstand your body weight. You’d be amazed at how many people can’t do a single leg squat but still run 60 kilometres a week. For a runner, it’s critical that you can do a single leg squat. I’ll often not let my clients run until they can. If you can’t withstand those forces when you’re not moving, you’re certainly not going to be able to withstand them when you are.

You can also do a metric hold where you lift one leg off the ground and try and balance your hips. When you lift one leg up, your hip automatically wants to drop, so you have to stabilise through the core. You can do single leg bridges as well, where you have one leg up off the ground and then lower your hips down and drive them back up again.

Here are three core strength exercises to try at home. It’s basically thinking more threedimensionally instead of onedimensionally because that’s how the body is. It’s best to alternate sides and come back to the centre, or you might balance on one leg and actually jump out to the right or the left, which makes it more dynamic and definitely more advanced.

For more tips from Nick Scott, search for Performance 101 on Facebook.

Spring 2015

Here’s how they’re done. Keep your core activated and maintain a tall posture while really getting the butt back. That’s big – getting your hips back so that your weight’s sitting into your heels. Really thinking about pushing your hips up from the ground when you stand is a good cue, too. Most people get a lot of burn through the quads when they do this exercise, which indicates they’re not activating their glutes. I try to teach people to listen to their body as to where they feel it. So if they feel it in their quads, they are probably overusing them. I’d recommend attempting between six and 10 reps with really good form. Once you get to 12 reps, there are plenty of ways to make it a little more challenging, like adding a weight or a bit of a hop.

The Juice

Revolution

If youâ&#x20AC;&#x2122;re looking for some serious juicespiration, check out the recipes on page 27. 7

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There’s a lot of debate around which juicing method is best, but it all comes down to why you’re juicing in the first place. This roundup will help you uncover which method best suits your lifestyle. Regardless of your choice, remember that a juice is only ever as good as its ingredients. Opt for seasonal fruit and vegetables and mix it up with fresh herbs and ginger root for added zing.

CENTRIFUGAL

BLENDERS

‘Centrifugal’ might sound like juicing jargon, but it actually refers to the most common machine. A metal blade spins against a mesh filter until the ingredients turn to pulp, all before the juice is separated from flesh through an outward force. Usually the most affordable option, they’re not as effective at juicing leafy greens and tend to be noisy. Also, the speed of a centrifugal machine’s blade generates heat that can both destroy enzymes and oxidize nutrients. And while some critics say that the friction created isn’t enough to produce the level of heat required to damage enzymes, that still leaves oxidization as its leading problem.

Entirely different to cold press and centrifugal machines, blenders make smoothies instead of juices. Smoothies are much thicker in consistency than juice, but whether or not that’s a positive comes down to personal preference. Another way to look at it is a juicer extracts liquid from ingredients and spits out the pulp, while a blender – a machine that’s easier to clean – combines all ingredients without any waste.

COLD PRESS (MASTICATING) These juicers solve the oxidisation and potential heat problem by slowly squeezing and pressing fruit rather than shredding it. Although these machines run at snail’s pace compared with centrifugal alternatives, they produce green juices and nut milks with ease while maintaining nutrients. The end product also emerges less aerated and more concentrated, giving it a longer shelf life. Cold press produces greater quantities of juice, leaving behind a drier pulp and less waste. But with these advantages comes a steep price tag, plus cleaning can be more difficult than with centrifugal juicers.

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Pulp is insoluble fibre. Smoothies are packed full of this fibre so they slow down the digestive process and sugar absorption in the body. Almost like a liquid meal, they keep you fuller for longer. Unlike smoothies, the nutrients in juices are absorbed faster since the pulp is removed, but rapid sugar absorption can lead to sugar spikes that can result in mood swings and irregular energy fluctuations. Some nutritionists believe that nutrients become stuck in fibrous smoothies and pass through our systems without being absorbed. Regardless, smoothies’ sustained release of nutrients is good for the gut health.

a Nutribullet For your chance to win 1 of 5 Nutribullets, email a photo of your best looking healthy juice or smoothie to wellplan@australianunity.com.au. Remember to include your name and membership number. Competition terms and condition are available at australianunity.com.au/nutribullet

Cycling Unpacked AN EXPERT’S GUIDE TO HITTING THE ROAD

When was the last time you hopped on a bike – a week ago? Last year? Over a decade ago? Whether commuting or cruising, cycling regularly can reduce the risk of illnesses such as heart disease, stroke and diabetes. But if it’s been a while between rides, you may need some help getting back into gear. Just ask Barbara Lloyd, daughter of Gordon and Violet Lawrence who opened Lawrencia Cycles in 1938 in Melbourne. She and her brother Gordon Jnr, both in their 60s, have followed in their parents’ bike shoes by working in the Hawthorn store their entire lives. We picked Barbara’s brain about how to hit the road again safely.

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For those unfamiliar with cycling, what do you need to get started? To start, all you need is a bike and a helmet. I recommend choosing a bike based on the type of cycling you want to do. For someone wanting to stay on the roads and use the bike for fitness or racing, a road bike would be the way to go as they’re designed to be quick, lightweight and aerodynamic. Someone who wants to do rail trails without cancelling out road cycling would be better off with a hybrid. These bikes are designed like an SUV car – they handle the roads just fine and although they’re not as quick as a road bike, they’re more comfortable and just as at home in light, off-road conditions. Can you walk us through the different types of bikes? Road bikes are suited to the fitness and racing enthusiast. Mountain bikes are the 4WD of the cycling world, there is no place these won’t go. Hybrid bikes are lighter than a mountain bike but a bit more robust than a road bike. Then there are vintage bikes, older retro looking bikes for someone looking to enjoy the comfort of the ride. Comfort bikes are another option here, built with pure comfort in mind so that you sit upright without any strain on your back. Would you recommend buying a second-hand bike? Cycling can be as cheap or as expensive as you want, but second-hand bikes can be a lottery. If you know someone who knows something about bikes, let them have a look before you buy anything. Make sure it’s the correct size and the right type of bike. How should a beginner set up their bike? I would recommend going to your local bike store. Let them know if you have any back or posture problems, your background in cycling and what you want the bike set up for. They’ll do the rest. What’s the most common misconception about cycling? That cyclists are Lycra-clad, middle-aged people on a fitness kick. While it’s true that some fall into that category, there are a lot who don’t. Cyclists can also be retired and looking for a hobby, a family looking to do something together or anyone who simply enjoys fresh air. Speaking of Lycra, where do you stand? Horses for courses. Bike clothes are made for a reason. Bike pants with padded inserts are made from antibacterial material, designed to draw moisture away from the body and prevent chafing. Likewise, bike rain jackets are designed to breath while keeping you dry. Is there a ‘right’ way to pedal? It really depends on what type of riding you want to do. The biggest problem we see is beginners riding on too big a gear. Someone riding for fitness should aim for a minimum of 75 to 80 revolutions per minute, but on a leisurely ride this isn’t as important.

Are there any other technique tips you can provide? Apart from maintaining a reasonable cadence, try and maintain a slight bend in your elbows and a relaxed grip of the handlebars. This will allow your upper body to act as a shock absorber when you ride over a bump. Also, when you are sitting on the seat and your leg is down the bottom of the pedal stroke, there should be a slight bend in your knee. How do you go about staying motivated to ride? My personal way to stay motivated is to have a goal to train for, like a charity ride. Other people stay motivated by cycling with a group and using it as a social ride as well as fitness ride. It’s a great way to network and it makes the ride easier, plus you get to explore new trails and pick up tips on training and bike maintenance. Are there any big ‘do nots’ in the cycling world? Headphones are a pet hate of mine as I had a friend killed in an accident a few years ago. He was wearing headphones and couldn’t hear the car approaching behind him. There was something on the road and he swerved to miss it and was collected by a car from behind. Not only was this sad for my friend and those close to him, it was also sad for the driver of that car who hadn’t done anything wrong. How can cyclists stay safe on the road? Think before you act, try and make eye contact with motorists so they know you’re there, ride across train lines and tram tracks but never parallel with them, ride in groups but of no more than 10 cyclists and most importantly, obey all road rules! Say a born-again cyclist pulls their dusty bike out of the shed. What should they do before riding? They should first check the tyre pressure (the recommended pressure should be written on the wall of the tyre) and then make sure the brakes are in working order. These are the two most important things to note. But if it hasn’t been used for a while, you should also thoroughly clean the bike, degrease it and reapply lube. By keeping a bike clean, there’s less chance of something going wrong. Do both new and old bikes need to be serviced? All bikes should be serviced regularly as prevention is better than cure. It stops minor issues becoming major ones. And since the bike will flow more smoothly, it’ll make it easier to ride. If a six-cylinder car were running on three cylinders, it would be harder for the car engine and would likely be doing it more damage. You are the engine on a bike, so get it serviced for safety and peace of mind.

Spring 2015

The Amy Gillett Foundation ON THE ROAD TO CHANGE

Sparked by the tragic death of his wife, Simon Gillett started his mission to help change road rules and save cyclists’ lives.

“The idea came to me when we were on a flight heading over to Germany to bring home Amy’s body,” says Simon. “I was with a friend and we started discussing the possibilities of creating a foundation in her memory.” An elite world-championship rower and champion cyclist who was in the middle of completing her PhD, Amy was tragically killed in an overseas road accident in 2005. She was training with the Australian cycling team when a teenage driver lost control. Soon after, the Amy Gillett Foundation was born. “The foundation focuses on two main things: the smaller of the two is to provide a scholarship to up-and-coming female riders. The more important one is to make the roads safe for cyclists” says Simon. “They were the two main aims when the foundation started, and they still are today.”

The Amy Gillett Cycling Scholarship is a life-changing opportunity for any female road cyclist who aspires to the same pursuit of excellence that Amy did, with the chance to further their career in European competitions. Victoria’s Lizzie Williams, who rode with Amy in her teens at the Victorian Institute of Sport, won the scholarship in 2014. Ask Simon or any other family member or friend what they remember most about Amy and they’ll tell you it was “her drive, her never-give-up attitude”. Yet while encouraging female cyclists like Lizzie is one thing, changing the attitudes of legislators, drivers and cyclists is another. According to the foundation, over 4 million Australians ride a bike more than once a week. That’s almost 20 per cent of the total population. Research shows that bike rider fatalities are increasing: between 2013 and 2014 there were more than 90 fatalities, with 2013 recording the greatest number in over 20 years.

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Although infrastructure needs improvement, awareness and behavioural change of all road users is paramount, as is accompanying legislation to properly address road safety. That’s where the foundation’s A Metre Matters campaign comes in. Initiated in 2009, it’s a national effort for state and territory governments to amend road rules to specify minimum distances for overtaking bike riders. It requires motorists to leave a minimum of one metre when overtaking cyclists up to 60 kilometres per hour and 1.5 metres when travelling any faster. Getting the laws implemented has been challenging. Varying statistics collected using multiple methods across the country certainly hasn’t made it easy, but Simon sees the resistance to change and managing multiple stakeholders with differing opinions as the most difficult hurdles to overcome. “To get everyone to see the light, so to speak, we convinced the government to conduct an inquiry and receive properly constructed and backed up submissions, and then to sit through all that evidence and make a decision,” he explains. “It’s time consuming and it takes a while and each jurisdiction is going to do it slightly differently, but that seems to be the way to go.” When the foundation started, it recognised that there was little research in the area and funded a PhD student, Dr. Marilyn Johnston, through Monash University to work in conjunction with the research centre and produce a body of work that’s now effecting legislative change.

“I look forward to the day when we see kids riding to school on their bikes again, when their parents feel like it’s safe to do so.”

As a result, Tasmanian drivers can now cross centre lines to overtake bike riders, and Queensland has been trialling new road rules that require motorists to leave at least a metre when overtaking cyclists since April last year. Similar measures are due to commence in Canberra and South Australia soon, while the Victorian Government recently tabled legislation to introduce minimum overtaking distances. The laws sparked by the Amy Gillett Foundation are a leap in the right direction, but all road users can do their part by remaining mindful of others. “Bike riders should always practise caution, but drivers also need to change their behaviour and look out for passing riders,” says Simon. “It’s important to foster a culture of mutual respect between all road users. By being aware and improving attitudes about how people share the road we can positively impact behaviour and lead to improving safety. Everyone should be aware of the road rules – be alert, be predictable and be courteous.” Australian Unity is a proud supporter of the Amy Gillett Foundation and Major Event Partner of Amy’s Medio Fondo and Family Fondo 2015. To learn how Amy’s Gran Fondo is generating funds for safety research, advocacy and educational campaigns and programs, visit amysgranfondo.org.au

Beyond Baby Blues Perinatal Anxiety and Depression When Angela’s daughter was born last July, it was the best and worst day of her life. Little Sarah came into the world after a breezy pregnancy and childbirth, but like 80 per cent of women, Angela showed symptoms of the baby blues and produced more tears than breast milk. “I was due to leave the hospital when this growing feeling of fear started to come over me,” says Angela. “You’re in such a protective environment – you have the midwives on call, you have this really tight support network and I started getting really fearful.” When Angela brought her baby home, she sat in the lounge room with her husband and cried. Two weeks later, people were telling her that she’d get over it. But she didn’t.

“I remember saying to my husband, ‘This was a huge mistake – it’s going to be like this forever.’”

When Angela took Sarah for her four-week immunisation, she scored 23 on an Edinburgh Depression Scale test. Scoring 10 indicates possible depression. When she saw her obstetrician at the six-week mark, You can’t possibly prepare he immediately referred her to the new mums for what they may Gidget Foundation, astounded that her doctor hadn’t taken action two experience weeks earlier.

Having suffered mild anxiety and depression at various stages throughout her life, Angela was already wary she might relapse when she had her baby. But it wasn’t until four weeks after giving birth that she discovered she was suffering from perinatal anxiety and depression.

Formerly known as post-natal depression, perinatal anxiety and depression is when strong emotions that last for two weeks or more, and occur anywhere from conception to a year after birth, start to negatively impact on a mum or dad’s ability to function.

“The anxiety kept getting worse and worse,” admits Angela. “I was scared of my baby. I was scared when she cried because I didn’t know what to do. I got really angry with myself and with her because the situation was out of my control and for 35 years I’d been able to control everything and walk away if it was too hard.”

A charity that’s raising awareness, and assisting families affected by perinatal anxiety and depression, the foundation was established in 2001 by friends and family of Gidget – a fun-loving woman from Sydney’s northern beaches who took her own life when her baby was just nine months old. Gidget was happily married, had a steady job and wanted a baby more than anything. But after the birth of her child, she became increasingly unwell despite her happy facade. According to the foundation, chaired by Angela’s obstetrician, crippling mood disorders like these affect over 50,000 women who give birth in Australia each year.

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Nearly 20 per cent of mothers and 10 per cent of fathers will experience perinatal anxiety and depression, which can also impact partners, families, friends, workplaces and child development. Gidget House opened in February 2014 offering holistic care and support for patients and their families and providing up to 10 free appointments with a psychologist. It was these counselling sessions that were Angela’s saving grace. “It really felt like a safe haven for me,” she says. “My husband and I had tried to do everything on our own so we didn’t really have a support network. Everyone was offering but we’d just say, ‘No, no, it’s fine’ and close the door and hide in the screaming hell of this baby. Going to Gidget House was like having that support network again.” Angela found she thrived for the first few hours after a session before relapsing into feeling overwhelmed the following day. So after a couple of months, her therapist suggested medication, which Angela initially avoided due to the attached stigma. And as Gidget Foundation CEO, Catherine Knox highlights, this is one of the greatest hurdles in treating perinatal anxiety and depression. “Stigma surrounds all mental illness,” explains Knox. “Women are often reluctant to acknowledge their

true feelings as we are conditioned by society that ‘motherhood is joyful’. No woman wants to be perceived as a ‘bad mother’.” “Secrecy around true feelings can leave vulnerable women feeling like ‘failures’, believing that they are the only person feeling distressed and so desperately unhappy,” she says. According to Knox, “counselling in conjunction with medication has been shown to be successful in treating perinatal mood disorders. Counselling alone can also be successful in mild to moderate cases.” Angela has been on a low dose of medication since early November and continues to visit Gidget House once a month. This combined treatment has helped her get to the point where she’s now considering a second child. “You can’t possibly prepare new mums for what they may experience,” says Angela. “I see pregnant women now and I’m fearful for them; it’s such a wonderful thing but it can also be so terrifying. It’s fantastic that something like the Gidget Foundation is out there.” For more information and support: call the national phone line on 1300 726 306 between 10am and 5pm, Mon to Fri, or visit gidgetfoundation.com.au

Parents and partners can take the first steps in supporting those suffering from perinatal anxiety and depression. Here are some tips from Gidget Foundation CEO, Catherine Knox:

Tip 1

Tip 2

Tip 3

Tip 4

Tip 5

Take the time to listen and acknowledge how a sufferer is feeling, without undermining them by telling them to “snap out of it”.

Avoid offering solutions or trying to ‘fix’ them and instead let them know that you’ll be there for the journey.

It’s important to reassure sufferers that they’re not a bad mother or father. They have an illness which can be treated.

Providing meals and helping with housework can help take a lot of strain off someone suffering from the illness.

Looking after the baby can also give parents the opportunity to rest, spend time with each other or go to a doctor’s appointment.

Spring 2015

SEROTONIN EATERY:

Eat and Exercise YOUR WAY TO HAPPY

There’s a first time for everything, including ‘golden lattes’. A coffee alternative made with almond milk, ginger, cinnamon, turmeric and cracked black pepper, golden lattes are said to be jam-packed with antioxidants. And anyone in Melbourne who’s keen to try one should head to Serotonin Eatery. If the alternative isn’t your thing, never fear – they also serve Five Senses coffee. But if there wasn’t such an overwhelming demand for caffeine, they wouldn’t. “In Australia we’re stuck on the stimulant cycle,” says owner Emily Arundel, who opened her Burnley-based business in April this year.

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“When we get up we have caffeine, then that drops off in the afternoon and we have sugar, and then in the evening we have alcohol and then our bodies are so exhausted when we wake up that we want coffee again. When you live a stimulant-free life, you sleep better; your mind is clearer,” she explains. Arundel has been walking the walk and talking the talk since a visit to her doctor five years ago. The GP suggested she take antidepressants, but after some research, she was put off by potential side effects. As a result she started searching “natural happiness” online and learnt about serotonin, a neurotransmitter in the brain linked to happiness and wellbeing. Inspired by what she found, Arundel began exercising more and altered her diet, cutting out refined sugars and stimulants and focusing on food rich in the naturally occurring amino acid that releases serotonin, tryptophan.

The interior of this former corner milk bar has also been designed with happiness in mind – the hexagons of the serotonin symbol make repeat appearances, from the white tiling around the kitchen to the pots housing succulents. Customers can even sit on swings both inside and out, while the yellow, grey and white-marble colour scheme was chosen for its calming qualities. There’s even comedy playing in the toilets. Over the last decade, many studies have found a link between exercise and its impact on happiness. In 2004, a comprehensive literature review1 concluded that exercise is beneficial for mental health as it reduces anxiety, depression and bad moods, as well as heightens self-esteem and cognitive functioning.

For older adults, depression is frequently considered a normal part of aging, and physical symptoms like disease and illness can often eclipse severe feelings of sadness. Elderly people with a family history of At the core of Serotonin is the depression, high levels of stress desire to teach people that being (which can be caused by the loss happy doesn’t have to be difficult. of a loved one) or with vascular issues are especially at risk.

Encouraged by her uplifted mood, Arundel figured that others could benefit from her case study – and that led to the opening of Serotonin Eatery, a three-part happiness concept that includes a café, fitness centre and education sessions.

At the core of Serotonin is the desire to teach people that being happy doesn’t have to be difficult. And while it does this through the plant-based, tryptophan-rich café menu and personal-training service next door, Arundel is careful not to make any medical guarantees – she’s simply sharing what worked for her. “I can’t cure you if you have clinical depression,” admits Arundel. “We’re working with people who have ‘mood funks’... Serotonin focuses on how it’s okay not to be okay, while acknowledging that there are really little things that you can do just to be happy and healthy.” One of those little things is eating well. According to the Australian Bureau of Statistics, only six per cent of us ingest our recommended daily dose of fruit and veg. But Serotonin’s fully vegetarian and almost completely gluten-free menu makes it easy to do the right thing. Take their Positive Pancakes, for example. A dense stack made from dehydrated, crushed bananas with almond-covered yoghurt balls and sweet berries, they’ve already proven a hit with regulars.

Aside from professional help and medication, many studies suggest that physical activity and a wholesome diet promote healthy aging in older people, making them less susceptible to depression2. Irrespective of age, exercise releases feel-good neurotransmitters, like serotonin, as well as endorphins, plus it reduces chemicals in the immune system that can worsen depression. Improved sleep and energy levels, distraction from negative thoughts and the social interaction that accompany regular exercise can also lead to significant improvements in mood. Serotonin Eatery has based its entire philosophy upon the science that eating well and remaining active can have a positive impact upon one’s life. Arundel ultimately wants Serotonin to become the world’s leading happiness institution, and while her concept won’t cure chronic illness, it encourages a healthy lifestyle. After being open only a short time, she’s already receiving letters thanking her for making positive changes in customers’ lives. Serotonin Eatery 52 Madden Grove, Burnley, Victoria (03) 9428 8256 Open Wed to Fri 7am-3pm & Sat to Sun 8am-3pm serotonindealer.com or fb.com/serotonindealer

The Journal of Psychiatric and Mental Health Nursing, Callaghan P. 2Almeida et al., 2014; Kogan et al., 2012; McHugh & Lawlor, 2012; Strawbridge, Deleger, Roberts & Kaplan 2002.

TRAVEL

Bugbears Travel can reward you with eye-opening life experiences, but between rushing to airports, hectic timetables and being stuck in confined spaces, it can also push your immune system to its limits. Making the most of any trip away starts with keeping healthy throughout each stage of the journey. Here are a few suggestions for whenever life takes you far away from home.

Before You Fly

In The Air

Talk to your doctor as soon as you’ve booked your flights. Based on where you’re going, you may need to take action to protect yourself from disease. While some vaccinations take a month to kick in, others – like malaria – may involve taking preventative pills before, during and after your stay in the area.

If you find the surfaces at your allocated seat are dirty, use your sanitiser to wipe it down then stash it away in your seat pocket. Having it close by will prove helpful after you’ve eaten a meal or visited the toilet.

Stepping onto the plane healthy and strong is your best chance of staying that way, so in the days leading up to your departure, start boosting your immune system by taking supplements such as vitamins C and D, Echinacea and probiotics. Hand sanitiser or wipes are another way to fend off germs, so be sure to have them in your carry-on luggage. Your diet also plays an important role. Packing small, sensible snacks (think trail mix or muesli bars) and eating a big, wholesome meal before leaving home will help you avoid overloading on the sugar and salt-loaded nibbles onboard. Also, since you normally can’t bring liquid through security checkpoints, take an empty water bottle that you can fill up on the other side and use to stay hydrated during the flight. Finally, for maximum comfort, dress in layers (it’ll make it easy to adjust your temperature), swap contact lenses for glasses, pack a neck pillow and have chewing gum handy (in case you feel your ears blocking up).

Staying active on long-haul flights is just as important as keeping clean. Avoid puffiness and minimise the chance of blood clots by moving regularly. Follow the exercises provided or take the opportunity to walk up and down the aisles. A pair of compression socks or stockings can help reduce your chances of venous disorders. If you can, also try and sleep during the night time hours of your destination – it’ll help you hit the ground running after you arrive. If you can’t or the timing isn’t right for some shuteye, listening to a meditation app may help you to relax. And if you notice a passenger nearby who seems fluey, try your luck with the cabin crew and see if there’s a spare seat available elsewhere.

Touch Down After any long flight, our body can feel fatigued and our immune system down, so it’s important to maintain a healthy diet. Fresh fruit and vegetables can give your body the vitamins and minerals it needs to fend off sickness and naturally restore your energy levels. Staying hydrated can also help flush out your system (drink tea with honey – the sweet nectar is naturally soothing and contains antioxidants). Gentle exercise may aid a speedy recovery, but be cautious not to overdo it or you risk feeling worse.

Wellplan

Even when you’ve gone above and beyond on all the precautions, sometimes sickness can still seek you out. But that doesn’t mean you can’t bounce back. Here are a few tips when you’re suffering from:

3. Travellers’ Diarrhoea Commonly appearing after visits to developing countries, travellers’ diarrhoea normally comes after enjoying food or drink that’s contaminated with certain bacteria. While it’s not always possible, try and steer clear of street food, dairy, raw fruit and vegetables and undercooked meat. If you find yourself suffering from stomach cramps and regular, loose stools (you may hear it being called Bali Belly or Delhi Belly), replenish your fluids and eat well – the symptoms should subside within a few days. Medicines like Imodium can also speed up recovery and are great to have at the ready.

1. Jet Lag Try your best to adopt the day-night routine of your destination. If you suffer from jet lag, melatonin tablets taken at bedtime – as recommended by a health professional – can reboot your circadian rhythm. Though ultimately, there’s nothing more effective than rest when it comes to staying healthy after air travel. Give preference to going to bed early rather than taking naps.

4. Flu

2. Motion Sickness Also known as kinetosis, travel sickness occurs when there’s conflict between parts of the body that detect motion – namely when your inner ear senses movement but your eyes can’t see it. It can occur on a plane, car or boat and can cause nausea, vomiting, headaches and sweating long after the motion has stopped. While medications are available, both over the counter and prescription, some sufferers benefit from keeping their head still and focusing on a fixed point in the distance, fresh air, sipping on clear carbonated drinks or fresh ginger tea, eating dry biscuits to ease stomach illness and wearing acupressure bands.

Debilitating at the best of times, let alone on or after a holiday, recovering from the flu normally starts with seeing your doctor and ends with bed rest and drinking plenty of fluids. And while it can be hard to avoid, getting your annual flu shot may help keep luck on your side while away. Besides that, diligently washing your hands and taking the right medication to ease symptoms like aches, pains and fever are your best bet. Paracetamol or ibuprofen are ideal, while antihistamines and decongestants can clear the head.

5. Common Cold The excitement of travel and stresses of home can catch up with us soon after take-off, leaving us feeling run down and with a head cold. Taking it easy is the best medicine, but some treatments can help ease the symptoms. A saline solution can clear the nose while a salt water gargle should disinfect and calm a sore throat. Although studies report mixed results, it’s generally recognised that taking supplements like Echinacea and vitamin C can shorten a head cold’s lifespan. And since cigarette smoke can irritate the respiratory system and hinder recovery, have a go at kicking the habit.

Spring 2015

Wellplan

Top Ten

cycling trails around Australia One big advantage of living in Australia is access to its diverse landscapes. From thick bushland and vast oceans through to cities and farms, you need a lifetime to truly explore every nook and cranny, but those willing to traverse it on two wheels are in for a treat. With trails and tracks of varying distances and terrains, there’s something suitable for everyone – regardless of your age or level of fitness. So no matter if you live in Lycra or are looking for a family-friendly activity, get geared up for tackling these 10 cycle trails from across the country.

The Bump Track 01

Port Douglas, Qld

6km one way Start in the rainforest and end at the beach with this track suitable for mountain bikers and adventurous families. Originally an Aboriginal food trail, bushman Christie Palmerston blazed the path to create access from the port through to the goldfields in 1877. Although it can be an uphill battle in places, it’s possible to catch a shuttle to the top and ride down to Four Mile Beach. For a lesson in history, fauna and flora, seek out a guide.

East Point Reserve 04 to Mindil Beach Darwin, NT

5km one way

Darwin is best explored by bike, and the route between East Point Reserve and Mindil Beach is an especially picturesque and cruisy ride. With plenty of chances to stop and sightsee, be sure to mosey around East Point Military Museum or take a dip in Lake Alexander. Continue past the sailing clubs on Vestey’s Beach and onto the Museum and Art Gallery of the Northern Territory, before finally arriving at Mindil Beach in time for the sunset market and food stalls that set up on Thursday and Sunday evenings.

Bass Coast Rail Trail, 02 VIC

16km one way

Head off-road and conquer Victoria’s only coastal rail trail. Take in panoramic views of Bass Strait as you cruise through farmland dotted with wind turbines, native bushland, historic coal mining reserves, rugged coastline and sandy beaches. Start at the old Wonthaggi Railway Station in Murray Street or at the old Anderson Railway Station site on Bass Highway (by the roundabout to Phillip Island). Look out for kangaroos and water birds and hold your breath as you cross the iconic trestle bridge at Kilcunda.

Lilydale to Warburton 03 Rail Trail, VIC

Capital City Trail Melbourne, VIC

As you follow this historical railway line through Victoria’s iconic Yarra Valley, try to imagine the trains that once ran fruit, vegetables and timber into the city. Nestled between the Dandenong Ranges and the Great Dividing Range, the whole family can cross restored bridges as they pass through stunning mountain scenery, farmland and forest. Start behind Lilydale Railway Station and finish in Warburton, stopping at township cafes and the Upper Yarra Museum, housed in an original railway station from the late 1800s.

Manly Beachfront 06

Northern Sydney, NSW

29km one way

It’s hard to know where to start when discovering Melbourne, but the Capital City Trail is a family-friendly way to see a little bit of everything. Just shy of 30 kilometres, the loop connects to other iconic trails, such as Merri Creek and Main Yarra, and will take you by the Melbourne Zoo, Yarra River, the Royal Botanic Gardens and the Collingwood Children’s Farm (a great place to stop for lunch). Start and finish in the CBD at Princes Bridge near Flinders Street Station.

Beginner

38km one way

7km round trip

Chuck helmets on the kids and head out for a family ride along Manly’s waterfront. Safe, easy and loaded with cafes for lunch, the path takes under an hour – unless you happen to take a few unscheduled stops, of course. Don’t miss the family-friendly Freshwater Beach and Manly Lagoon at the northern end of the beach, and in summer, chill out in the sheltered, shallow water or revel in the ideal snorkeling conditions of Shelly Beach at the southern end.

Intermediate

Advanced

Continued

Wentworth Falls 07 to Glenbrook

Blue Mountains, NSW

60km one way This bumpy ride through the Blue Mountains takes you from Wentworth Falls, down Anderson’s Fire Trail (affectionately known as ‘Ando’s’) to Woodford, then out to Glenbrook. It’s a downhill, dirt-trail adventure – as evident by reports of brakes smoking as they splash through water at shallow creek crossings. You’ll weave through forest, beneath squawking black cockatoos and towards views of both the city and bushland. Catch the train to Wentworth Falls and go from there .

Thredbo Valley Track 09

Snowy Mountains, NSW

20km one way When the snow melts at Thredbo, ski runs transform into some of the best downhill mountain bike tracks in the country. The Thredbo Valley Track can be tackled uphill for a serious workout or downhill via shuttle for something easier. Start in the village and work your way along the banks of the Thredbo River, across suspension bridges and through native eucalypt forests. Keep your eyes peeled for wildlife and pack a picnic lunch to eat at one of the campgrounds.

Brookton Highway to 08 Gleneagle Picnic Area, Munda Biddi Trail, WA 24.5km one way Munda Biddi translates to ‘path through the forest’ in the Noongar Aboriginal language, and it’s exactly that: a natural corridor of unspoilt bushland that hops between towering trees and hilltop ocean views. Stretching over 1,000 kilometres, the trail runs from Mundaring to Albany – but you decide which part to take on. There are easy, day-long routes from eight up to over 50 kilometres, plus medium and challenging rides better suited to camping. For an adventure that ends with a barbecue, we think you’ll love this section of the trail.

Tasmania’s East Coast, TAS 60km one way

Although it’s easy to take leisurely rides between Tasmania’s east coast towns, those after a cycling trip can spend a week getting from Launceston to Hobart by riding an average of 60 kilometres a day. Tack on some extra time (or cover more ground each day) so you can explore St. Helens or Port Arthur. Take a scenic detour to Coles Bay, Freycinet Peninsula, and stop for fresh oysters and mussels. And whenever you need a rest, tuck into one of the many quaint seaside towns along the route.

Wellplan

Beginner Intermediate Advanced

RECIPES

For a Healthy Mind WITH DAN CHURCHILL

From his first self-published book Dudefood at the age of 19, to his time on the Australian hit TV show MasterChef, Dan Churchill has shown his passion for healthy living at every turn. Heâ&#x20AC;&#x2122;s since published a second cookbook, The Healthy Cook, and has regular television appearances on Sunrise and Weekend Today where he demonstrates cooking thatâ&#x20AC;&#x2122;s healthy, simple, and most importantly, delicious.

Spring 2015

Sweet Potato Carbonara What gives sweet potato its vibrant orange colour? That’d be the carotenoids. They’re what also help form vitamin A which can boost the brain’s ability to grow new neurons and create new pathways between them. If you’re still not sold on sweet potato, research has shown that the root veggie can aid memory and cognitive function, and with its rich antioxidant content, even protect cells.

Ingredients 3 tbsp olive or macadamia oil 1 onion, finely chopped 1 clove garlic, finely chopped 4 rashes lean bacon, finely chopped ½ cup mushrooms, sliced 4 eggs 1 tsp vinegar 1 sweet potato, skin removed and flesh peeled into strands pinch of salt

Method 1. Add the oil to a frying pan on high heat and brown the onion and garlic for 3-5 minutes. 2. Next, brown the bacon and mushrooms for 4-5 minutes. Remove from heat. 3. Bring a small pot of water to the boil and add the vinegar, creating a whirlpool by circling the water with a wooden spoon. Turn the heat to medium and crack an egg into the centre, carefully moving it to the outside. Repeat with remaining eggs. Remove with a slotted spoon and place on paper towel after 3 minutes. 4. Meanwhile, bring a pot of water to the boil and add a pinch of salt along with a splash of oil. Add the peeled sweet potato and cook for 20 seconds, before draining and running under cold water for 15 seconds. Drain again. 5. Combine the bacon mix with the sweet potato and the remaining oil in a mixing bowl. Plate up and top each serving with an egg.

Wellplan

Cauliflower Pizza Base

Method

While cauliflower is loaded with goodness, it’s also a great source of choline and that’s fantastic news for the brain. Research has shown taking choline supplements can help increase functioning in the frontal lobe, which is the area responsible for active memory, decision-making and reason. And eating more cauliflower later in life – when acetylcholine production starts to decrease – has its benefits, too. But as for its look resembling a brain, that’s a total coincidence.

1. Preheat the oven to 200°C (390°F) or 180°C (355°F) in a fan-forced oven. 2. In a medium saucepan, bring water to a boil and add the cauliflower. Cook for 2 minutes or until soft. 3. Transfer the cauliflower into a sieve lined with muslin cloth and allow to cool. 4. Once cool, squeeze the excess moisture out of your epic cauliflower package of goodness – you want to get it as dry as possible to get a crunchier base. 5. Transfer the dry, rice-like cauliflower into a bowl and mix in remaining ingredients. 6. Pour onto a lined baking tray and mould into an oval or circle (the more obscure, the more it will resemble an ‘authentic Roman pizza’) and cook in the oven for 3-5 minutes. 7. Remove from oven and allow to cool for 2 minutes before loading up your base with your favourite pizza toppings.

Ingredients 1 cauliflower, processed to crumb or finely chopped ¼ cup cottage cheese 2 tsp garlic flakes 2 tsp onion flakes 1 tsp oregano leaves, dried pinch of salt pinch of pepper 2 eggs

Gluten Free Spiced Granola

Method

Quinoa being known as ‘the brain grain’ isn’t an accident. A top source of riboflavin, it can help reduce the occurrence of migraines by increasing brain cell metabolism. It’s also packed with iron which means more red blood cells in the body to carry oxygen to our brain and muscles. And don’t forget about its vitamin B content – that’s what can help the mind stay sharp as a tack.

1. Preheat the oven to 140°C. 2. Rinse the quinoa three times and then drain, combining with nuts, desiccated coconut and allspice. 3. In a bowl, combine the tahini and rice malt syrup, before adding to quinoa mix and combining. 4. Spread evenly onto a lined baking tray and cook for 15-20 minutes or until golden, stirring gently and occasionally to create crunchy clusters. 5. Turn your oven into a dehydrator by turning the temperature to its lowest and wedging a spoon in the door to allow air and moisture to escape. Cook for a further 40 minutes to make the granola extra crunchy. 6. Serve with your favourite nut milk, yoghurt and seasonal fruit.

Ingredients 2 cups quinoa 2 tsp allspice 1½ cups mixed nuts ¼ cup desiccated coconut 3 tbsp tahini 3 tbsp rice malt syrup

Wellplan

Miso Soba Noodles With Sesame Glazed Salmon

Method

Our brains are largely built of fatty acids that can protect it from damage, reduce inflammation and help the production of and communication between neurotransmitters (the cells that tell the rest of the body what to do). Oily fish like salmon is rich in DHA, the major omega-3 essential fatty acid that can help strengthen the synapses in your brain related to memory. But the smarts of salmon donâ&#x20AC;&#x2122;t stop there. Studies have also shown that DHA can protect the brain from Alzheimerâ&#x20AC;&#x2122;s disease, and its vitamin D content can help reduce memory loss.

Ingredients 4 salmon fillets 1 tbsp white miso paste 2 tbsp mirin 1 tbsp rice wine vinegar 2 tsp tamari 1 tsp rice malt syrup (optional) 1 tsp sesame oil 2 tsp salt 1 packet soba noodles 1 small bunch of baby bok choy, thinly sliced 1 bunch broccolini, roughly chopped 1 tsp ginger, finely chopped 1 clove garlic, finely chopped 1 cup fish stock black or white sesame seeds (for garnish)

1. In a small bowl, whisk the miso, mirin, rice wine vinegar, tamari, half the sesame oil and rice malt syrup until the miso dissolves. 2. Place the salmon in a bowl and pour over the miso mix. Cover and leave to marinate for a minimum of 30 minutes in the fridge. 3. Preheat oven to 180Â°C. 4. Line a baking tray with baking paper. Remove salmon from fridge and leave for 20 minutes to allow it to reach room temperature. Remove fish from marinade, reserving the liquid, and place onto the baking tray. Bake in the oven for 12 minutes or until a fork is warm to touch after being inserted into the thickest part of the fish. 5. Add water and salt to a medium saucepan, bring to a boil and then add the soba noodles. Cook for 5 minutes before adding the broccolini. Cook for 2 minutes before adding the bok choy. After 1 minute drain the contents into a colander. 6. Add the remaining sesame oil back into a saucepan on medium high heat and fry the ginger and garlic for 2-3 minutes or until golden. Add the fish stock along with the drained noodles, bok choy and broccolini. 7. Serve in a bowl with fish broth, top with a fillet of salmon and sprinkle with sesame seeds.

Spring 2015

RECIPES

Juices For Living

Few businesses in Melbourne’s iconic Centre Place have been around longer than Jungle Juice. When dance studios, barbers, a hobby store and a Polish bookshop dominated the laneway back in 1999, Marcus McNamara and his wife, Annabelle Sheppard, decided to set up shop. Although there are cafes aplenty 16 years later, Jungle Juice still draws crowds thanks to its fresh bagels and a rotating juice special that’s made using fresh fruit and vegetables delivered daily. These recipes are suitable for any domestic juicer and should make approximately 500mls of juice (enough for one big serve). Simply peel the fruit and vegetables where necessary and chop them into pieces that fit in your juicer. McNamara recommends not thinking too much about it. “Just throw yourself in it,” he says. “There’s no science to it – if you make too much, just drink a bit more.”

Green Detox Kale is the superfood of the decade. Not only is it easy-to-grow, but this leafy green vegetable is also packed with vitamins, proteins and minerals. Its high fibre content – along with the water content of the celery, apples and cucumber – helps regulate the gut and promotes a healthy digestive system.

Ingredients 3 celery stalks 5 kale leaves 3 green apples, halved ½ cucumber

Wellplan

Anti-Ageing Elixir Ginger’s healing properties have been prized for thousands of years, but it’s also rich in gingerol – an antioxidant that protects against collagen breakdown. While time and exposure to the elements can cause skin to become congested and irritated, ginger’s natural anti-inflammatory can improve circulation and lead to younger-looking skin and a reduction in varicose veins. The antioxidants and high levels of vitamin A in carrots may even delay signs of ageing, and the vitamin C from oranges will boost your immune system.

Ingredients 3 carrots 1 knob ginger 2 oranges 1 celery stalk

Healthy Heart Although a watermelon is 90 per cent water, it’s rich in vitamins, antioxidants, amino acids and lycopene – a naturally occurring and powerful antioxidant that may prevent a number of diseases, including heart disease – which also gives fruit and veggies red pigmentation. Studies have also found that watermelon may help reduce blood pressure, while passionfruit and pineapple are loaded with free radical-fighting vitamin C. Add the passionfruit separately and you’ll get the most out of the fibrous seeds and pulp.

Ingredients 1 apple 2 generous chunks of watermelon 3 slices pineapple 1 passionfruit

Combat Cholesterol Soluble dietary fibre has been shown to bind to cholesterol in the intestines and increase its elimination from the body – and pears, oranges and kale are loaded with it. High levels of vitamin C in oranges also help neutralise free radicals that promote cholesterol build up, while mint is chock-a-block with antioxidants that can help combat indigestion, allergies and the common cold.

Ingredients 1 pear 5 kale leaves 2 oranges 3 fresh mint leaves

TECH FEATURE

A Fitness Tracker For Every Lifestyle Wearable devices are a growing category and fitness tracker bracelets and smartwatches are at the epicentre of the boom. As technologies that double as accessories worn on the body, they can range from the affordable to the completely absurd, but they also help people set goals, keep count and live healthier lives. We take a look at five of the most popular ones around.

Best Entry Level: Misfit Flash RRP approx. $64

Best for Gym Junkies: Fitbit Charge HR RRP $199.95

Best ‘Barely There’ Band: Jawbone UP2 RRP $149.95

The younger, more affordable cousin of the Misfit Shine, the major difference of the Misfit Flash lies in its design where aluminium has been replaced with flexible plastic. It tracks different activities including swimming and tennis, and lasts six months on a replaceable coin battery. You can specify when your activity is about to start and attach the piece anywhere on your body – a major advantage. Connect it to your laces and unlike other fitness wearables that rely on GPS, you can track running and cycling at the gym. As for its faults, the level of analysis within the Misfit Flash partner app isn’t as comprehensive as its competitors’. Press on the tracker too hard and you’ll also cause the disk to slip from the band.

This wearable’s band is sleek and subtle, and regardless of its size, the OLED display screen is simple to read. It buzzes and displays the name of a caller when your mobile phone rings, yet despite its name, the Fitbit Charge HR needs to be charged every four or five days using an easy-to-lose, proprietary cable. It’s monitoring is about as accurate as it gets – thanks largely to its ability to constantly monitor heart rate – and the result is a better estimation of workouts and daily activity. And while sleep tracking isn’t the most detailed, it is automatic. There’s plenty of data to explore but the app won’t show you improvements as you gain fitness like other wearables can. It’s also not waterproof and lacks GPS and distance estimation. There’s data on heart rate, calories and time, but nothing on distance or pace – not ideal for active runners.

One of the lightest options out there, this mid-range tracker that replaces the original UP24 has most of the same features but a more stylish and discrete design. It tracks daily activity and sleep, although if you want heart rate-accurate readings, you’ll have to buy the more expensive UP3 or UP4 (once released). The most attractive feature is the app, Smart Coach. Extremely user friendly, it offers lifestyle advice based on your habits and activity, but you need to manually enter food tracking and specific forms of exercise. The alarm feature can wake you up as you’re emerging from deep sleep, while the UPcoffee app tracks how caffeine affects your sleeping patterns. The UP2 is splash proof and lasts for a week before needing to be charged. There’s no display screen but its ease-of-use makes it a great all-rounder.

Wellplan

Even though these fitness trackers provide plenty of data on fitness and lifestyle patterns, it’s what you do with the data that counts. The key to getting the most out of your wearable is to build it into your routine. Don’t let it become a gadget that only sees the inside of a drawer once the novelty wears off. Remember that, depending on the one your chose, there are many ways to use the data gathered to influence behaviour and create meaningful change. Be sure to set realistic goals that gradually increase in difficulty and always remember to reward yourself whenever you hit a target or smash a personal best.

GARMIN

132

119

Best for Outdoor Activity: Garmin Vívoactive RRP $339

Best Looking: Withings Activité RRP $580

Best All-Rounder: Apple Watch Sport RRP $499-$579

For a GPS smartwatch geared at active lifestyles, Garmin’s Vívoactive is unusually slim and lightweight. The battery lasts up to three weeks in ‘activity tracking’ mode and the colour display is easily visible in daylight. Although it’s focused on fitness instead of convenience, vibration alerts can still be activated for incoming calls, texts, emails and more via Bluetooth. The default widgets can control music and also display daily activity, the weather and your calendar. Other apps and widgets can be added through Garmin’s Connect IQ store. While a vibration alarm can gently rouse you from light sleep and tell you when it’s time to get active, the best part about the Vívoactive is its GPS capabilities. They allow you to measure runs, cycles and even laps of the pool (it’s waterproof up to 50 metres), while accurately tracking your route and providing statistics on distance, pace and calories.

It only takes two words to turn a watch into a designer timepiece: Swiss made. Designed in Paris and manufactured in Switzerland, the Withings Activité is the Rolex of activity trackers. It comes with a brown leather strap and an easily interchangeable silicone strap for when you don’t want to risk sweating on the leather or plan on taking to the pool (it’s waterproof up to 50 metres). With a battery life of eight months, the watch features a secondary dial on its face that shows percentage completed of your daily activity goal. Information is collected and displayed via the Health Mate app on your smartphone, including highly accurate and automatic sleep tracking. As there’s no in-built GPS, the Activité is more suited to those after a beautiful gadget to keep tabs on their daily activity and goals, rather than dedicated fitness junkies.

The Apple Watch is perfect for those seeking a stylish all-rounder that doubles as a fitness tracker for both everyday movement and serious fitness goals. The durable strap is lightweight and comes in both neutral and vibrant colours, while the built-in heart rate monitor, GPS and accelerometer combine to provide an accurate picture of the quality and frequency of activity. Three colourful rings indicate your daily progress towards moving (calorie goals), standing (for at least a minute every hour) and exercise (more intense activity). The Workout app displays time, calories, distance, pace and speed for indoor and outdoor activities while the watch learns your habits by analysing data over time before using the information to offer reminders and set tailored goals. With so many features and a full range of apps, the Apple Watch is obviously more expensive than other, less comprehensive wearables.

Spring 2015

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