wellplan - Issue 24 > Autumn 2014

ISSUE 24 > AUTUMN 2014

Pete’s

kitchen

rules

Celebrity chef Pete Evans on eating your way to better health

In the community Kids In Philanthropy: teaching children to help others

Inside 1

Welcome

2

Australian Unity & You Member benefits, plus legislation changes and Home Care

4

Ask The Expert Insights from a midwife and your health questions answered

6

Community Teaching children about the importance of helping others

8

Know Your Cover Understanding your ambulance cover

9

Spotlight On Exercise bikes

6 14

10 Focus On Food intolerance or allergy?

12 Expert Opinion How to train your way to a fitter and healthier brain 14 Facts On Are artificial sweeteners better for you than traditional sugar?

16 Profile Celebrity chef Pete Evans 18 Eat Well Scrumptious recipes from Pete Evans’ new book, Healthy Every Day 22 Live Well Ten ways animals can improve our wellbeing 24 Nutrition Four reasons to drink tea 25 Wellplan Rewards Special discounts and oers for members

16

Contributors

Welcome

THE TERM ‘HEALTH’ means different things to different people. For some, it might relate to their physical condition alone; for others, it might extend to their psychological state.

Yet more and more, we’re using the word to describe our overarching wellbeing, covering elements such as emotional, social and financial fitness in addition to the medicalbased connotations.

Linguistically, this makes sense: after all, the origins of the word come from the Old English ‘hal’ – meaning whole, sound or well. It’s therefore only natural that we cover all angles when evaluating our quality of life.

At Australian Unity, the concept of wellbeing is something we know all about.

For the past 14 years, we’ve undertaken extensive research for the Australian Unity Wellbeing Index to demonstrate the many aspects of life that contribute to a holistic

sense of wellness – whether it’s the number of hours we work each week, the size of our financial debts or our reaction to times of national threat.

One of the most encouraging findings I’ve taken from the Index is that people who undertake volunteer work report aboveaverage levels of happiness. With this in mind, in this issue of wellplan we’ve spoken to Australian Unity member Natalie Hershan and her family about their involvement with Kids In Philanthropy: a non-profit group that works with children to get their community contribution – and subsequent social wellbeing – off to an early start.

Also in this issue, we investigate a range of dietary factors that can impact our physical health. We highlight common foods that cause intolerances and allergies; examine the pros and cons of including artificial sweeteners in our diet; and chat to celebrity chef Pete Evans about his organically fuelled lifestyle. You can also find some delicious recipes from Pete on page 18, which are sure to inspire some kitchen creativity as we head into the cooler months.

Plus, we look at the multifaceted health benefits associated with animal companions and offer some handy tips to keep you mentally fit.

So, whichever area of your wellbeing you’d like to focus on, we’ve got it covered.

I hope you enjoy the issue.

Amanda Hagan Chief Executive Officer – Healthcare

DR GENEVIEVE YATES Genevieve Yates, this issue’s ‘Ask The Expert’, is a GP and medical educator from Ballina, NSW, who is also a regular columnist for the medical newspaper, Australian Doctor. Genevieve answers some common health questions on page 5.

STEPHANIE OSFIELD Publishers Australia’s 2012 Consumer Journalist of the Year, Stephanie Osfield is passionate about physical and emotional wellbeing, with a focus on promoting lifestyle changes that boost nutrition, exercise and mental health. Stephanie shares tips for keeping our brains active on page 12.

KIMBERLY GILLAN Kimberly Gillan is a Melbourne-based journalist who writes about nutrition, exercise and mental health for a range of publications, including Body + Soul, Marie Claire and Weight Watchers. Kimberly weighs in on the artificial sweetener debate on page 14.

ANGELA TUFVESSON A freelance health and sustainability journalist, Angela Tufvesson contributes to various lifestyle titles, including Body + Soul, Women’s Health & Fitness and Practical Parenting. Angela chats to celebrity chef Pete Evans on page 16.

Have your say!

We’re always looking at ways to improve the magazine and provide you with information that is helpful and relevant. We’d love to hear from you with your suggestions and feedback.

Email us at: wellplan@australianunity.com.au or write to wellplan magazine, Australian Unity, Reply Paid 64466, Melbourne, VIC 8060 (no stamp required).

Australian Unity Health Limited ABN 13 078 722 568 Information provided in this publication is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest. wellplan magazine is published by Edge on behalf of Australian Unity; edgecustom.com.au.

Change of address enquiries: 13 29 39

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AUSTRALIAN UNITY & YOU

Steps to arranging

Home Care

HOME

comforts

More than 90 percent of older Australians intend to stay in their current residence rather than move to aged care or move at all, according to a report released by the Australian Institute of Health and Welfare (AIHW)1.

Whether preferring to remain close to friends and family, be surrounded by the comforts that only home offers or maintain the lifestyle to which they are accustomed, it seems the majority of our ageing population aspire to stay right where they are.

Unfortunately, this isn’t always possible.

Restricted mobility and medical issues are just some of the reasons that can make staying at home difficult as we get older – which is why Australian Unity’s Home Care program is ideal for those who need a helping hand.

When you think of home care, services such as cooking, cleaning and medication management might spring to mind, but Australian Unity’s offerings are much broader than that. While these services are of course available, our program also aims to help people retain their independence and continue doing the things they enjoy. The Home Care team opens up a world of enjoyable activities and opportunities.

This paid service is provided through Australian Unity Retirement Living. For more information, contact Australian Unity Retirement Living on 1300 160 170.

1.

Contact 1300 160 170. Our friendly team can address your individual needs.

2.

Arrange a no-obligation, wellbeing service assessment. A Home Care representative can meet with you – and a friend or partner – to tailor a service that is right for you.

3.

Your quote and wellbeing service plan. Our team will then provide you with a complete wellbeing service plan that meets your unique requirements and a transparent quote for your approval.

4.

Start your wellbeing service plan and get back to doing the things you love. You can start, finish, change or add to your plan at any time. The choice and control is yours.

Reference: 1 Australian Institute of Health and Welfare, ‘The desire to age in place among older Australians’, 17 April 2013, aihw.gov.au/publication-detail/?id=60129543093

DID YOU KNOW? Recent research has found that dark chocolate may help older people keep their brains healthy and their thinking sharp. As if we needed another excuse to get into the spirit of Easter!

Source: livescience.com/36607-chocolate-cognitive-function.html

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AUSTRALIAN UNITY & YOU

IMPORTANT changes The Government has made more changes to the way your rebate is calculated.

You may have heard in the media that further changes have occurred to the way the Australian Government Rebate on private health insurance is calculated.

As your health insurer, we think it’s our job to explain what the changes will mean and how they will affect you.

If you earn less than $136,000 as a single or $272,000 as a couple or family, you’re entitled to a rebate, which reduces the price of your cover.

Until now, when the price of your cover increased, your rebate increased by the same proportion.

However, from 1 April 2014, the most your rebate will increase by is the rate of inflation, which means your rebate’s value may diminish over time.

What’s more, this change will apply to all Australian health funds.

We’ll be in touch shortly to let you know how much your rebate may reduce by and how this will affect the amount that you’ll pay.

In the meantime, if you’d like more information, simply visit australianunity.com.au/rebate or call us on 13 29 39.

As always, we’re here to help.

What's On? 21 March Harmony Day harmony.gov.au 29 March Earth Hour earthhour.org 24 April Pay It Forward Day payitforwardday.com

The Australian Unity Wellbeing Index has found that personal wellbeing seems to be

lower for people under 76 years if they do not use the internet.

Source: australianunity.com. au/about-us/Wellbeing

EYEING the advantage Virtually everyone is affected by changes to their vision over time, which is why it’s important to have your eyes tested regularly – especially as you get older. Given that the cost of eye examinations provided by optometrists is covered by Medicare, there’s no excuse for putting off your next appointment.

If the outcome of your appointment is that your eyesight could do with some help, our extras cover will come in handy. Depending on the level of cover, you can take advantage of generous optical benefits of between $150 and $300 per person per year, with limits renewing on 1 January each year.

Plus, having your eyes tested is even more affordable when you visit our preferred partner, Eyecare Advantage. Fully Australian owned, Eyecare Advantage's network of stores offer a 12-month warranty on your glasses, no time limit for adjustments and exclusive member-only discounts, as outlined opposite.

Member benefit

Purchase any pair of complete spectacles and receive your choice of 25% off or a FREE pair of singlevision stock prescription sunglasses or readers*.

For more information, store locations or to make a booking, visit eyecareadvantage.com.au or call 1300 709 033. Full details on the benefits available under your level of cover can be found when you register or log in to Online Member Services at australianunity.com.au/ memberservices or call 13 29 39. *Not to be used in conjunction with any other offer. Free pair of singlevision stock prescription sunglasses or readers available from a selected range of frames only.

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ASK THE EXPERT

5

MINUTES WITH…

a midwife INTERVIEW SHANNON CRANE

Midwife Hannah Dahlen witnessed her first birth at the age of 10, and clearly it was an experience that resonated strongly with her. Now the Professor of Midwifery at the University of Western Sydney’s School of Nursing and Midwifery and spokesperson for the Australian College of Midwives, Professor Dahlen explains what her job involves – and why she loves it so much.

What motivated you to become a midwife?

I grew up in the Middle East and my mum was a midwife in Yemen. I was around babies and mums from as early as I can remember. I saw my first birth when I was 10 and I caught my first baby with the local midwife when I was 12, so it was seriously in my blood. I never wanted to do anything else and have never wanted to do anything since. I trained in England, I have worked for 24 years and I still practise today.

What do you love most about your job?

I love it all. I love the relationship that you develop with the couple and watching them 4 > wellplan

grow and journey towards becoming parents. Going through labour and seeing the woman’s amazing resource of power – watching them discover they’re stronger than they ever thought before – is a really beautiful thing. And watching mums and dads fall in love with their new baby, and seeing families made. Gosh, you’re right there in the beginning of the future – I think this has to be the best profession on earth.

How has midwifery changed since you began working in the profession?

It’s changed dramatically. I remember when I started, people would call me a nurse; now people understand that there’s a difference between nurses and midwives. We also have so many midwifery models of care … there are birth centres available and home births.

And midwives now provide the majority of care in this country and catch the majority of the babies; they’re really the backbone of the maternity sector.

At what stage of pregnancy should women contact a midwife?

Once you go to your doctor to confirm that you’re pregnant, you’ll get a referral to your nearest maternity unit. In some areas, particularly rural areas, different models of midwifery care are limited, so it’s important to ring the unit to make an appointment

as soon as possible. For women who want to have what we call the ‘gold standard’ of maternity care – a midwife you get to know who provides all your antenatal care, delivers your baby and then provides your postnatal care – you really need to ring up as soon as you fall pregnant, because there can be long waiting lists due to the popularity of these programs.

Can men be midwives, too?

Yes! Men account for about 3 percent of people working in midwifery. Many tend to work in administration or managerial roles, but some of the best midwives I’ve ever worked with are men, and they work in exactly the same way as women do. It is a bit of a woman’s world, but men can do a fantastic job as well.

Member

Benefits are paid for benefit midwifery services on some covers. To find out if you’re covered, call us on 13 29 39 or log in to Online Member Services at australianunity.com.au/ memberservices to view your cover details.

ASK THE EXPERT

Health corner

Dr Genevieve Yates gives her expert opinion on three common health questions.

I get chickenpox 1Can more than once?

sleeping too little – or too Should I avoid ‘high carb’ 2 Ismuch – bad for your health?

3 vegetables like potatoes and carrots?

It is possible to catch chickenpox (varicella) twice, though a bout of chickenpox will usually give you lifelong immunity.

One study suggests that the rate of those contracting chickenpox more than once could be as high as 13.3 percent1 – much higher than we previously thought.

(Interestingly, 45 percent of these people had a family history of multiple bouts.)

Some of these cases may have been due to an incorrect diagnosis of the first infection, but there are certainly some people who don’t produce an effective immunity to the virus after catching it and are therefore vulnerable to a repeat infection. However, everyone who has had chickenpox is susceptible to getting shingles later in life.

Shingles is caused by the same virus, which can reactivate after lying dormant in the nervous system for many years. If you have not had chickenpox before, it is possible to catch chickenpox from someone who has shingles. However, it is not possible to catch shingles from someone who has chickenpox. There are vaccines available for both chickenpox and shingles. Contact your GP for further information.

I’ve always envied the so-called ‘sleepless elite’: people like Bill Clinton, Madonna and Margaret Thatcher, who have claimed to need, on average, fewer than five hours’ sleep per night. There is always so much to do, and sleeping for one third of each day seems like a terrible waste of time to me.

But research has shown that consistently getting a good night’s sleep, not too little and not too much, is one of the best things you can do for your health. Individual sleep needs of adults vary from five to nine hours per day, with most people doing best on six to eight hours. Those who consistently have fewer than five hours or more than nine hours have been shown to have a significantly higher chance of dying prematurely from cardiovascular and other diseases2. Missing out on sleep affects your mood, attention, memory, ability to learn and even your figure (for example, weight gain is more likely in those who sleep less)3.

No! Just like ‘oils ain’t oils’, not all carbohydrates are the same. Just because a foodstuff is technically high in carbohydrate, it does not make it a bad choice for those trying to control their weight and/or improve their health and wellbeing. Limiting your intake of carbohydrates such as refined sugar and white bread is sensible. Avoiding vitaminrich, all-natural, low-kilojoule vegetables like carrots is not. As in all things, moderation is the key. If you’re watching your waistline, steam or microwave your carrots and potatoes and serve them without any dollops of honey, sauce, sour cream or butter.

References: 1 Hall S, Maupin T, Seward J, Jumaan AO, Peterson C, Goldman G, et al.

‘Second Varicella Infections: Are They More Common Than Previously Thought?’, Pediatrics, 109(6): 1068–73 (June 2002) 2 Kim Y, Wilkens LR, Schembre SM, Henderson BE, Kolonel LN, Goodman MT, ‘Insufficient and excessive amounts of sleep increase the risk of premature death from cardiovascular and other diseases: The Multiethnic Cohort Study’, Preventive Medicine 57(4): 377–385 (October 2013) 3 Knutson KL, Spiegel K, Penev P, Van Cauter E, ‘The Metabolic Consequences of Sleep Deprivation’, Sleep Medicine Reviews 11(3): 163–178 (June 2007)

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Kids

helping kids A unique organisation is showing children of all ages that you don’t have to be an adult to have the power to change the world.

WORDS EMMA WHEATON PHOTOGRAPHY JARROD BARNES

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WE ALL WANT our children to grow up to be the best-possible people, and Kids In Philanthropy (KIP) is doing something about it. This non-profit group is teaching children about the importance of helping others and inspiring change in Australia’s youth.

Like-minded parents wanting their children to grow up with a social conscience, the ability to help others in need and an appreciation for what they have in life led to the creation of the unique fund by Dr Catriona Wallace in Sydney in 2011.

The children involved attend meetings, devise ideas for charity initiatives and set about making them a reality. Fundraising events range from market stalls to raise money for school programs that help disadvantaged children, to writing books on bullying, collecting books for under-resourced schools and holding sleep outs to generate funds for homeless youth.

The core focus of the fund is for children to help other children and to experience the effects of their positive actions.

COMMUNITY Kids In Philanthropy participants – and Australian Unity members – the Hershan family

“Philanthropy means giving to others who are less fortunate,” says 12-year-old Alex Hershan, one of the KIP Melbourne participants. And it’s something she enjoys along the way. “What I love about being involved in Kids In Philanthropy is that, as well as learning heaps and making a lot of money for kids, I also have great fun doing bake sales, garage sales and Hangout for the Homeless.”

At such events, she is joined by her mother – Australian Unity member Natalie Hershan, who sits on the Advisory Board of KIP Melbourne. “Kids In Philanthropy is comprised of families who provide seed funding for grants and programs that empower children to help other children and to experience firsthand the joy of giving,” explains Natalie.

“They are exposed to and learn about neglect and poverty in families in our own city and country and become active and conscientious members of society by helping others.”

These philanthropic activities not only help young people in need, they also

benefit the children doing the giving. The kids involved in KIP learn about how the world works outside their own day-to-day experiences, how to be confident and how to make decisions, as well as skills in team leadership and organising events. Research also shows that people who are philanthropic are happier and lead better lives1.

Natalie and her husband Daniel, who’s also involved with the “all hands on deck” organisation, say that at any event held in the city there could be between 30 and 40 families involved.

Having grown up in families where the concept of giving and community were important, Natalie and Daniel both felt it was important to instill these ideals in their own children.

“We want our children to understand that, although they are still young, they have the power to be change-makers,” says Natalie. “At a time when everything moves at such a fast pace, when we are all so busy and when our kids are growing up in an age of instant gratification, we thought it was important to sit back, contemplate the state of the world around us and do what we could to provide our kids with the empathy, inspiration, passion, knowledge and skills to be change-makers and to give back to their own communities.”

Natalie herself is a prime example of how exposing your offspring to philanthropic ideals can have a positive influence on their mindset. She cites her mother’s own charitable activities as the reason she feels it is so important to give back to the community.

“My mum has dedicated her life to charity; she runs an op shop as a volunteer, where all the funds go to helping children with special needs,” she says. “It was very important for Daniel and I to pass on similar values to our

Hangout for the Homeless in Melbourne, September 2013

own children – it is not what you have that is important, but what you do for others.”

One of the central ideas behind KIP is showing children that they can make a difference, no matter who they are – there is no barrier of personal wealth or age.

Following brainstorming at a ‘changemaker’ workshop held in Melbourne, the idea of an event dubbed ‘Hangout for the Homeless’ was born. Homelessness was the one idea the kids kept bringing up, explains Natalie.

“Research has shown that children learn best from experience,” she says. “As a group, we came up with the idea of sleeping out as families, experiencing what it would be like to be homeless and raising money for homeless youth.”

Through sponsorship from corporate organisations such as Australian Unity, as well as fundraising, the 110 adults and children involved in the Hangout for the Homeless event held in September 2013 raised an impressive $30,000.

“There have been so many times when I have felt so lucky to be able to give my kids these experiences,” says Natalie. “The kids got to see firsthand that homelessness is not just a word, it is real; there are people living on the streets every night in the city that they live in.”

She adds that being involved in KIP is also a means of doing something together as a family. “What I love most about KIP is that we have met so many great people and families with similar values to ourselves.”

It seems such a simple idea – the gift of giving your time to help others – but sometimes it’s the simplest things that can have the most impact, as proven by inspiring youngsters like Alex.

“I am a very lucky kid who has a great life, and a lot of kids are not like me, which makes me want to help them,” she says.

Get involved If Kids In Philanthropy sounds like something you and your family would like to get involved with, you can contact the Melbourne or Sydney branch via their website kip.org.au. There are also listings of upcoming events, so you can find out how you can help out and start showing your children how wonderful it is to give back to your community.

Reference: 1 Australian Unity, ‘What makes us happy? – Ten years of the Australian Unity Wellbeing Index’ (2010) australianunity.com.au/about-us/Wellbeing/AUWBI

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KNOW YOUR COVER

Emergency

call

State snapshot Victoria: eligible Australian Unity members are covered for emergency ambulance transportation services only, where it is not claimable through another source, such as the Department of Veterans’ Affairs (DVA); residents need to purchase a subscription to Ambulance Victoria to ensure full ambulance coverage; pension and concession cardholders are provided with free transportation and on-the-spot treatment.

New South Wales and The Australian Capital Territory:

Needing an ambulance is bad enough, but footing a costly bill afterwards hurts, too.

eligible Australian Unity members are covered for all medically required ambulance trips across most of Australia; pensioners receive free ambulance services for all medically necessary trips within NSW; ACT pensioners receive free ambulance transportation in the ACT.

Queensland: WHILE WE ALL hope we will never require the services of an ambulance, it’s important to know exactly what our health insurances does – and does not – cover in the event of such a scenario.

In Australia, the criteria around ambulance cover differs from state to state. But wherever you live, Medicare does not cover emergency transport or other ambulance services, which cost, on average, more than $2,0001.

It’s therefore reassuring to know that, while Australian Unity doesn’t offer ambulance-only cover, most of our hospital or combination covers cater for emergency ambulance transportation*.

applies to a life-threatening situation – such as a cardiac arrest – when the patient is in need of urgent assessment, resuscitation and/or treatment.

What aren’t you covered for?

You are not covered for ambulance call-outs in non-emergency situations, such as: Non-time critical cases: when an ambulance is not required to use its lights and sirens.

What are you covered for?

Non-urgent routine cases: when the patient has an ongoing illness or a disability and requires specialised transport to hospital.

An ambulance trip to hospital must be coded by the ambulance service as an ‘emergency’ for Australian Unity to cover you (up to your yearly benefit limit).

Emergency ambulance transportation

Attendance by a paramedic but no transport required: when an ambulance is despatched but transport to hospital is not required.

Find out more If you have any questions or concerns about your level of ambulance cover, call us on 13 29 39, or read more at australianunity.com.au/ambulance

*Members with extras only or Basic Hospital or Budget Overseas Visitors Cover are not entitled to emergency ambulance cover. Members on Smart Start, Care ‘n Repair and Budget Hospital are covered for emergency ambulance transportation up to $1,000 per person per calendar year.

Reference: 1 ambulance.vic.gov.au/Membership/Why-Join-Ambulance-Victoria.html

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the Community Ambulance Cover (CAC) scheme gives all residents free authorised ambulance services throughout Australia.

South Australia: eligible Australian Unity members are covered for emergency ambulance services only; residents need to purchase a subscription to SA Ambulance Service to ensure full ambulance coverage.

Tasmania: Ambulance Tasmania is subsidised by the State Government, so residents receive free emergency ambulance care and non-emergency patient transport.

Western Australia: eligible Australian Unity members are covered for emergency ambulance services only; aged pensioners receive free ambulance transport deemed an emergency or nonurgent but medically necessary. Those over 65 receive a 50 percent subsidy on the cost of service, while veterans are covered by DVA.

The Northern Territory: eligible Australian Unity members are covered for emergency ambulance services only; residents need to purchase a subscription to St John Ambulance NT to ensure full ambulance coverage.

SPOTLIGHT ON

On your

bike

Pedal through the cold months from the comfort of your home.

WORDS FELICITY BONELLO

PHYSICAL ACTIVITY IS an important factor in maintaining good overall health and wellbeing, yet according to a 2007–08 study, 68 percent of men and 76 percent of women partake in a low level of exercise or are sedentary1. What if there was a convenient way to work out that was easy on your joints and burned a lot of kilojoules? Enter the stationary bike.

While they’ve long been a familiar sight in gyms or rehabilitation centres, a stationary bike of your own may be just what the doctor ordered for weight loss, toning your leg muscles and stabilising the muscles in your torso.

“As far as physical results achieved and muscle mechanics used, a road bike and its stationary equivalent are fairly similar,” says Paul Grey, Founder and Director of Northern Beaches Personal Trainer.

What sets these options apart (aside from the convenience of being able to ride one from the comfort of your lounge room) is that “stationary bikes are designed to feed back accurate technical data as a way for the user to stay aligned with their exercise goals,” adds Grey.

Results, of course, are the end goal, but how do you achieve them comfortably, efficiently and safely on a stationary bike?

According to Grey, when it comes to preventing injury and enjoying a good workout, the single most important step in stationary cycling is setting up your bike correctly. “The most common mistakes people make is to have their seat too high, which can damage your knees, or the seat too low, which can cause an over flexion in the hip joint, or the handle bars too low, resulting in rounding of the back,” he says.

“To exercise safely and prevent injury, seek professional advice from a doctor, physio, personal trainer or exercise specialist before hopping on for the first time.”

So, your bike is set up and you’re ready to get fit, but one big question remains – how long will it be until you see results? “A minimum of three sessions per week for 20 minutes each should have you on track to achieving some goals, provided your diet is in check,” says Grey. “If you want to see your results skyrocket, escalate the time of your workout or, more importantly, the intensity through increased heart rate, resistance and frequency.”

Reference: 1 Australian Bureau of Statistics, ‘Measures of Australia’s Progress’ (2010) abs.gov.au/ ausstats/abs@.nsf/Lookup/by%20Subject/1370.0~2010~Chapter~Exercise%20(4.1.6.6.4)

Tips

from the trainer

Prefer training in a group environment? Many gyms offer spin classes, so if you’re considering this option, Paul Grey recommends these steps: Set up your bike correctly. Seek help from your instructor if you’re unsure.

Eat at least two hours prior to your class. High-intensity classes will burn through your energy stores.

Rehydrate throughout the class.

It’s important for muscle function, as well as weight loss.

Get your technique right. It’s hard to get rid of bad habits; don’t create them in the first place.

Choose a class that’s motivating for you. Have fun!

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Foodfight As the cooler weather approaches, you might be tempted to blame your sniffles on a cold – but they might be caused by a food intolerance or allergy.

We outline some common foods that cause problems and explain how to get help.

WORDS JESSICA GADD

FOOD INTOLERANCE IS increasingly prevalent in Australia. Surveys indicate that some 25 percent of the population believe they have a food intolerance1, and many people struggle with their symptoms for as long as five years before investigating the cause2.

And then there are food allergies, most commonly triggered in Australia by eggs, cow’s milk, peanuts and tree nuts3. Food allergies now affect about 1 in 100 adults and 1 in 20 children, while the incidence of food-induced anaphylaxis (severe, life-threatening allergic reaction) has doubled in the past 10 years3.

But, despite the rise in both food allergies and intolerance, there is no known cure for either, and there is widespread public misunderstanding about how they are best diagnosed – and how to tell the difference between the two. Little wonder, given that the two conditions often share many symptoms, including bloating, a runny nose, hives and wheezing.

“Food allergy symptoms usually start soon after eating the food; however, some symptoms, such as diarrhoea, can occur up to 48 to 72 hours after eating the food,” explains Georgie Rist, Accredited Practising 10 > wellplan

FOCUS ON

Dietitian (APD) and spokesperson for the Dietitians Association of Australia.

“Food intolerance reactions are threshold based, meaning you have to eat more than your body can handle to bring on symptoms.

Food intolerances can be caused by chemicals found naturally in foods or by chemicals that are added to foods. These chemicals can slowly build up in the body until the individual dose threshold is reached, explaining why symptoms can often be delayed.”

To further complicate matters, food intolerance is often linked or confused with irritable bowel syndrome (IBS), which is characterised by abdominal pain, bloating and alternating constipation and diarrhoea.

IBS is thought to be triggered by diet, changes in routine, infection and stress.

Meredith Cadd began noticing symptoms in her early 20s, but it wasn’t until she was 27 that she consulted her doctor. Subsequent testing for coeliac disease was negative, but she was diagnosed with IBS by a gastroenterologist and put on a strict diet that excluded hard vegetables, fruit and dairy.

She stuck with the diet for four years before consulting a dietitian, who introduced her to the FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) food challenge. This involves reducing your food intake to a basic diet for a few weeks and then observing the body’s reaction as you gradually re-introduce specific foods. It is best done under the guidance of a dietitian.

“Since that day, I haven’t looked back,” says Cadd. “I still have IBS, but knowing which foods I am intolerant to has vastly improved my quality of life.”

Rist explains that there are several options to explore when it comes to diagnosing food intolerance, including the FODMAP and other food challenges, elimination diets and clinical tests such as the hydrogen breath test.

Food allergy is most commonly diagnosed by a skin prick test, where tiny amounts of the allergen are introduced under the skin and the body’s reaction observed. This test must be carried out by an allergy specialist (via a referral from your GP).

In most cases of food allergy and intolerance, the solution is either total or partial removal of the food from the diet, depending on the severity of the reactions and their impact on health and quality of life.

Dairy Milk casein (the protein contained in milk) and lactose (the sugar contained in milk) are common causes of food intolerance.

A proper diagnosis Food intolerances are not life threatening but can be distressing to the individual and risk the development of other issues, such as vitamin and mineral deficiencies, weight loss, increased social anxiety and even disordered eating, to name a few. So if you think you may have a food intolerance or allergy, it’s important to get a proper diagnosis from a qualified medical practitioner.

“There is no ‘one-size-fits-all’ when it comes to food and exercise,” says dietitian Georgie Rist. “That is why we want to follow an eating style that is personalised to suit us and our unique needs – our

Symptoms include abdominal pain, diarrhoea and flatulence. Children can sometimes outgrow this intolerance, but according to food intolerance website foodintol.com, three in four people are intolerant to dairy – the vast majority of them unaware4. Dairy is also a common allergy, particularly in children – around 1 in 50 Australian infants are allergic to cow’s milk – but in this case, the good news is that while dairy must be eliminated in the short term, many children outgrow this allergy by the age of four5.

Coeliac disease and gluten intolerance Coeliac disease is not classed as a food allergy or intolerance but is an autoimmune disease: a disorder of the small bowel caused by an immune reaction to dietary gluten (a protein found in wheat, barley, rye and oats). Symptoms include nausea, flatulence, tiredness, constipation, reduced growth and skin problems. Proper medical diagnosis of coeliac disease is essential and involves blood tests, a bowel biopsy and possibly gene testing6. It is also possible to be gluten intolerant with slower-onset responses, such as headache, skin rashes or constipation7.

genes, our health, our values and our environment all play a role.

“Self diagnosis can be dangerous and lead to unnecessary food restrictions and a number of health issues, such as nutrient deficiencies, mood changes, fatigue and even a negative relationship with food.

The benefit of seeing an APD [Accredited Practising Dietitian] is that they can guide you through an elimination diet, to help identify problematic foods or components of food that are causing unpleasant symptoms and potential health concerns.”

it is found: it’s used widely in soft drinks, confectionery and other manufactured products. Symptoms of fructose intolerance include flatulence, bloating, diarrhoea, tiredness, low iron (anaemia), osteoporosis, sugar cravings and poor skin, nails and hair.

There is also a very rare form of fructose intolerance called hereditary fructose intolerance (HFI), where the enzyme for breaking down fructose is not produced8.

Food additives Food additive and sulphite (preservatives) intolerance is less common but no less harmful: it can cause asthma, rashes, IBS and headaches.

For this reason, additives and preservatives must be declared on packaged products1.

Member benefit

Some covers include a consultation with an Accredited Practising Dietitian as part of the Personal Health Coaching program.

Visit australianunity.com.au/ healthcoaching to find out more.

To find an APD, visit daa.asn.au

Fructose Sugar intolerance and fructose malabsorption, where epithelial cells on the surface of the intestine are not available to break down the fructose sugars, affect up to one in three people8. Although fructose is derived from fruit and honey, these are not the only places

References: 1 foodauthority.nsw.gov.au/consumers/problemswith-food/allergy-and-intolerance/#.UlelHCRSakk 2 foodintol.com/ food-intolerance-survey-2012 3 allergy.org.au/images/stories/aer/ infobulletins/2010pdf/AER_Food_Allergy.pdf 4 foodintol.com/dairyintolerance 5 allergy.org.au/patients/food-allergy/cows-milk-dairyallergy 6 coeliac.org.au 7 foodintol.com/wheat-gluten-sensitivity/ wheat-intolerance-symptoms 8 foodintol.com/fructose-intolerance/ fructose-malabsorption

wellplan > 11

Boost your

brain fitness

Your brain is the hard drive that boosts your concentration, energy and mood. Could yours use a workout?

WORDS STEPHANIE OSFIELD

12 > wellplan

DO YOU OFTEN complain that your memory is not what it used to be? You may be right.

“As the brain ages, people often notice mild forgetfulness in relation to phone numbers, places or names,” says Dr Maree Farrow, Research Fellow at Alzheimer’s Australia.

This is a natural part of the ageing process, but there are many things you can do to slow your cognitive clock.

“Changes like quitting smoking and cutting saturated fats to reduce cholesterol are important,” Dr Farrow points out. “They minimise the risk of conditions like heart disease, stroke and diabetes and ensure better blood flow to the brain.”

What else does your brain like? It seems healthy lifestyle habits such as reducing alcohol, doing regular aerobic exercise, getting enough sleep and minimising stress are ideal. “A diet high in vegetables, whole grains and omega-3 fatty acids is also good for your mind,” says Associate Professor

Sharon Naismith, Director of the Clinical Research Unit at Sydney University’s Brain & Mind Research Institute. “So, aim to eat deep-sea fish or take omega-3 supplements several times a week.”

Fight fuzzy thinking Want to sharpen up your thinking process?

Variety is key. “Though activities like puzzles clearly work out your brain, what is probably most protective against dementia is engaging in a range of new or different activities that challenge and train multiple parts of the brain at once,” says Associate Professor Naismith.

It’s important, however, not to cruise in your comfort zone. Are you good at crosswords or sudoku? By all means, do them daily, but boost the challenge with more complex puzzles, as well. “Make sure you add in other new or less tried brain-related activities at least two or three times a week,” suggests Associate Professor Naismith.

EXPERT OPINION affects more than 320,000 Australians and can impact behaviour, thinking and the ability to perform everyday tasks1.

Studies show that the following fun activities may be protective, so make them a regular habit to keep your grey matter firing on all cylinders: Juggle it: Research from Oxford University suggests that juggling items like balls or mini sandbags every day can significantly improve brain function and increase the brain’s white matter, which sends electrical signals between neurons2.

Puzzle it over: Make a habit of teasing your brain with crosswords, chess, checkers, sudoku puzzles or jigsaws. According to the University of California, being a puzzle lover over many years appears to be protective against Alzheimer’s disease – the most common form of dementia3.

Tickle the ivories: Always wanted to learn the guitar or take up piano playing again?

Don’t delay. Research from the University of St Andrews in the UK shows that the brains of amateur musicians are well tuned – most likely because of the multi-tasking involved in reading musical notes and maintaining tone and tempo at the same time4.

Be a skill seeker: Every time you learn something new, such as surfing or speaking Mandarin, new neural pathways are set up and strengthened in your brain5. So, sign up for an evening course or further education with a local institution or through a webbased resource such as the University of the Third Age. “Challenging pastimes like learning the cello increase the levels of neurotrophins – chemicals that protect our brain cells and help us grow new neurons.”

This, in turn, provides some defense against the development of dementia, which

Tango or two-step: The Einstein Aging Study, published in The New England Journal of Medicine, found that dancing helps prevent dementia6. Time to move your feet to the beat!

Why? When you’re with other people, your brain is supercharged. “It gets lots of exercise while you formulate thoughts

with brain apps

Whether you want to think more clearly or stop losing your keys, these fantastic apps offer a range of cognitive training exercises to boost your brain function.

Lumosity: Free Targeting your memory and attention, the games found on this Android and iPhonefriendly app are used by more than 40 million people worldwide.

Clockwork Brain: Free With great artwork and games, this iPhone app gives your maths, language, logic and memory skills an effective workout. iCue Memory: $2.99 This iPhone app, which is endorsed by the USA Memory Championship, improves memory and focus, whether you want to memorise a deck of cards or a phone number.

Mind Games: Free From Face Memory to Speed Trivia, the 19 brain-exercising games on this Android app are great for lovers of puzzles and riddles. iOS apps are available through the App Store on iTunes. Android apps can be downloaded from Google Play: play.google.com

Phone a friend Starting a book club or having a catch-up over a cappuccino is a great brain booster. People who enjoy larger social networks and engage in more social activities have a lower chance of developing dementia, research shows.

Wise up

and words, listen and interpret what others say, read their facial expression and body language, read social cues about how you are meant to behave and also enjoy an elevated mood in good company,” says Associate Professor Sharon Naismith.

References: 1 fightdementia.org.au 2 ScienceDaily, ‘Juggling Enhances Connections In The Brain’, 17 October 2009, sciencedaily. com/releases/2009/10/091016114055.htm 3 UC Berkley News Center, ‘Lifelong brain-stimulating habits linked to lower Alzheimer’s protein levels’, 23 January 2012, newscenter.berkeley.edu/2012/01/23/ engaged-brain-amyloid-alzheimers 4 University of St Andrews, ‘Picking up mistakes’, 27 September 2013, st-andrews.ac.uk/news/ archive/2013/title,227997,en.php 5 yourbrainmatters.org.au 6 The New England Journal of Medicine, ‘Leisure Activities and the Risk of Dementia in the Elderly’, 19 June 2003, nejm.org/doi/pdf/10.1056/ NEJMoa022252

wellplan > 13

The great

artificial sweetener debate

Two experts discuss the best ways to sweeten your foods while watching your weight.

INTERVIEWS KIMBERLY GILLAN 14 > wellplan

FACTS ON

WHEN IT COMES to satisfying your sweet tooth, the information is perplexing. Some headlines suggest sugar is ‘toxic’, while others claim sugar substitutes, known as artificial or intense sweeteners, could cause cancer or wire our brains to seek more sweet foods1. We asked a naturopath and a dietitian what we should reach for when a sweet craving kicks in.

Naturopath Andrea Hepner, from Empowered Health, says…

I don’t advise anyone to use artificial sweeteners, simply because they are artificial and something our bodies were not designed to consume.

When we eat a lot of processed foods, we can become depleted of the minerals chromium and magnesium, which make us keep craving sweet foods. Rather than relying on high-sugar foods or artificial sweeteners, I advise people to focus on reducing their sugar cravings in the first place.

Start by implementing a low glycaemic index diet with lots of fresh vegetables to balance your blood sugar levels. When our blood sugar levels drop, we lose energy and we instinctively reach for quick energy boosts found in sugary foods. Some people try to get the sweet hit without weight gain by using artificial sweeteners, but doing that keeps your body used to having sweetness.

“I advise people to focus on reducing their sugar cravings.”

Andrea Hepner I often prescribe chromium or magnesium supplements in the short term to break the cycle. I also recommend people who have sweet cravings after lunch and dinner brush their teeth immediately afterwards to change the taste in their mouth and get rid of the craving.

If you do need to sweeten a food, there is a natural sweetener called Stevia, which comes from a plant and is probably the best natural sweetener there is.

I say let’s get back to eating the way Mother Nature intended. When humans ate unprocessed foods straight from the ground, we didn’t have half the lifestyle illnesses we have today.

Maria Packard, Accredited Practising Dietitian and spokesperson for the Dietitians Association of Australia, says…

The official name for artificial sweeteners is ‘intense sweeteners’, because they are up to 300–1,000 times sweeter than sugar. They are a common substitute for sugar because they give food sweetness with far fewer – if any – kilojoules.

They can be a good option for people who want to lose weight by cutting their kilojoule intake, provided they are used in a sensible way. There is no point in adding intense sweeteners to a cake you’re making with lots of butter. You need to look at the whole food and make sure it’s a healthy choice.

I leave it up to my clients to decide whether they want to use intense sweeteners or real sugar. Some people don’t like the taste of intense sweeteners, and I work with them to help them understand how to enjoy a small amount of regular sugar as part of a healthy diet.

If you put a teaspoon of sugar in your tea or coffee or on your porridge, that’s not going to make you obese. But if you drink a lot of soft drink, then switching to a diet version will help you cut kilojoules, which may assist with weight loss.

Some people raise concerns that intense sweeteners cause cancer or increase people’s appetite for sweetness; however, Food Standards Australia New Zealand (FSANZ), which analysed the most reputable evidence, have deemed them safe. A lot of studies into intense sweeteners have involved giving excessively high doses to animals, which are outside the scope of normal human consumption.

Consumers always have a choice: if you believe the verdict is still out, then the best way to incorporate sweetness into the diet is from fruit and a little bit of normal sugar.

Alternative sweeteners Stevia is a sweetener derived from the Stevia plant from Paraguay2, and it gets Andrea Hepner’s tick of approval, considering it has no kilojoules and comes from a natural source. “You can get it in a liquid dropper form and put it in your handbag to use instead of sugar,” she says. But Maria Packard points out it’s not entirely ‘natural’, because it still has to be processed to make it a consumable product.

Xylitol is a natural carbohydrate derived from birch tree bark or corn cobs. It contains 40 percent fewer kilojoules than sugar, with the same level of sweetness. It can be used to sweeten tea, coffee or baked goods, but be warned: excess use can lead to diarrhoea2.

Sorbitol comes from the glucose in corn starch and is used to sweeten sugar-free gum, lollies and some soft drinks2. It’s 60 percent as sweet as sugar but only has a third of the kilojoules3.

If you consume too much, it can have a laxative effect.

The opinions expressed in this article belong to the interviewees and their employers.

References: 1 Eureka Alert, ‘The brain cannot be fooled by artificial sweeteners’, September 2013, eurekalert.org/pub_releases/201309/w-tbc092013.php 2 Katrina Creer, ‘A guide to natural sweeteners’, Body+Soul, bodyandsoul.com.au/nutrition/nutrition+tips/a+guide+ to+natural+sweeteners,16963 3 Calorie Control Council, ‘Sorbitol’, caloriecontrol.org/sweeteners-and-lite/polyols/sorbitol

wellplan > 15

Healthy food

rules

Celebrity chef Pete Evans is passionate about nutritious, organic produce – on the set of My Kitchen Rules and at home with his family.

WORDS ANGELA TUFVESSON

16 > wellplan

PROFILE

ASK PETE EVANS about the health benefits of organic food and you’ll need to curl up with a cup of tea and get comfy.

The celebrity chef – best known as co-host of television series My Kitchen Rules, as well as for his trendy city restaurants and cookbook collection – is a passionate supporter of the organic movement.

“Organic food hasn’t been sprayed with chemicals or fed antibiotics, steroids and hormones … [and it] is generally higher in vitamins, minerals and antioxidants,” he says.

“Organic farming is much more sustainable and better for the environment, plus organic animal farming methods are far more humane and ethical.”

Evans became Head Chef of The Pantry in Melbourne at just 19 and since then has forged a successful career as a restaurateur and media personality. He has always been health conscious but says his hunger for knowledge about which foods allow us to really thrive and enjoy vibrant health became a real passion several years ago. He began studying nutrition and, along with converting to an organic lifestyle, eliminated wheat, gluten, sugar, dairy and grains from his diet.

The result is a noticeable change in the keen surfer’s health. “Over the last couple of years, I’ve noticed that I feel a lot more like I did in my teenage years,” he says. “Before I eliminated gluten, wheat, dairy and sugar, I suffered from digestive issues, skin rashes and I used to get tired and feel drained after an hour out in the surf. Now, I can happily stay out for a good four hours – if work and waves permit! – and come out of the water feeling completely energised.

“I believe you are what you eat, or rather you are what you absorb, and eating a clean, fresh array of nutritionally dense food has enhanced my life immensely.”

Pete’s pantry These kitchen staples are always on hand in the celebrity chef’s kitchen.

Extra-virgin coconut oil: It’s the only oil I cook with – it has numerous health benefits and it doesn’t become toxic at high heat.

Spices: One of nature’s natural medicines and the ideal way to add incredible flavour and culture to every dish.

Garlic: Another of nature’s incredible medicines and ideal for adding flavour.

Nuts and seeds: Amazing for snacks and adding texture, crunch, flavour and creaminess to savoury and sweet dishes.

Along with surfing, Evans keeps fit with a combination of walking, weights and playing with his two young daughters. He aims to get up 30 minutes early each day to fit in a workout before the day starts. If time is short when My Kitchen Rules is shooting on location, he sneaks in a set of push-ups or sit-ups at the back of the food truck.

Evans says the food he tastes at work forms less than 1 percent of his overall diet, and despite his busy schedule, he manages to keep mealtimes balanced. “I tend to eat most of my food throughout the day and I enjoy a light family dinner with my partner and daughters at around 5pm,” he says.

Evans points out that even eating organic food occasionally is beneficial, given the reduction in exposure to pesticides and artificial fertilisers. “Most people need to take gradual steps towards health and not put too much pressure on themselves in the beginning to ensure that they continue making healthy choices,” he says.

Most importantly, Evans says preparing healthy and tasty meals is easier than you may believe: the secret is to keep recipes simple and use seasonal ingredients. “We get our best nutrients from fresh, seasonal, colourful vegetables [especially greens]; herbs; spices; organic, grass-fed, ethically raised meat and poultry; wild-caught, sustainable fish; nuts; seeds; and a balanced amount of fruit, especially berries,” he says.

If your goal is weight loss or you’re looking to reduce your kilojoule intake, Evans suggests cutting back on white pasta and bread. “I often say to people, ‘Would you eat just plain pasta or plain bread?’

The answer is always no, because they’re just fillers and they don’t taste good on their own,” he says. “Vegetables, herbs, spices, nuts and seeds are the ingredients that provide flavour and nutrients and the other stuff is really just stodgy and energy draining and usually does more bad than good.”

To reduce temptation and improve the nutritional quality of your diet, Evans suggests cleaning out your fridge and pantry – eliminate not-so-healthy foods and stock up on tasty, healthy options for mealtimes or snacks.

As the days become cooler, delicious winter warmers are on the menu in the Evans household. “I tend to eat with the seasons,” he says, “so my family and I eat warming foods like nutritious soups, stews and slow-cooked roasts during the colder months.”

These are Pete Evans’ personal views.

wellplan > 17

EAT WELL

Nourish and nurture

RECIPES PETE EVANS PHOTOGRAPHY MARK ROPER

Eat your way to optimum health during the cooler months with these nutritious, back-to-basics dishes from Pete Evans’ latest cookbook, Healthy Every Day.

1. To make the garam masala, toast the spices and seeds in a small saucepan over medium heat, shaking the pan to move them about, for about 3 minutes, or until dark and fragrant. Set aside to cool.

2. Grind the spices to a fine powder in a spice grinder or using a mortar and pestle.

3. Preheat the oven to 200°C. 4. Melt 2 tablespoons of the coconut oil. On a large baking tray, toss the cauliflower florets and garlic with the melted coconut oil and about one third of the garam masala. Sprinkle on a little salt and roast for about 25 minutes, or until the cauliflower is golden and the garlic is aromatic. Remove from the oven and set aside.

Indian spiced cauliflower soup Serves 4 4 tablespoons coconut oil 1 cauliflower head, cut into florets (see tips) 1 garlic clove, finely chopped Sea salt 1 tablespoon yellow mustard seeds 10 curry leaves 3 onions, chopped ¼ teaspoon cayenne pepper 750ml chicken or vegetable stock 1½ teaspoons apple cider vinegar 18 > wellplan

5. Heat the remaining coconut oil in a large saucepan over medium–high heat. Add the mustard seeds and curry leaves and cook for 1 minute. Add the onion and cook for 3–4 minutes, or until softened. Add the remaining garam masala, the cayenne pepper, cauliflower and garlic and cook for a few minutes until fragrant. Add the stock and 750ml of water and bring to the boil.

Reduce the heat to low and simmer for 10–15 minutes, or until the cauliflower is really soft. Remove from the heat and blend until smooth. Stir in the vinegar. Taste and add salt and pepper, if necessary.

Freshly ground black pepper 1 small handful of coriander leaves, to serve Toasted cumin seeds, to serve

6. Ladle the soup into bowls and top with coriander leaves, a sprinkle of toasted cumin seeds and the reserved cauliflower florets, if using (see tips).

Garam masala 3 tablespoons coriander seeds 3 tablespoons cumin seeds 5–6 cinnamon sticks, broken into pieces 1 tablespoon cardamom pods 1 tablespoon whole cloves 1 teaspoon fennel seeds

Tips: The garam masala can be stored in an airtight glass container for up to 3 months. If you’d like the soup with chunks of cauliflower, roast an extra half head of cauliflower. Use two-thirds of the cauliflower florets to make the soup and add the remaining roasted cauliflower florets to each bowl before serving.

EAT WELL

Salmon with pomegranate and herbs Serves 6 1 x 1.2kg side fillet of salmon, skin left on and pin-boned 2 tablespoons coconut oil Sea salt and freshly ground black pepper Seeds of 1 pomegranate, to serve Pomegranate molasses, to serve (optional) Tahini dressing 350g unhulled tahini 100ml lemon juice 2 teaspoons ground cumin 2 garlic cloves, crushed

Herb crust 1 red onion, finely chopped 2 very large handfuls of coriander leaves, finely chopped 2 large handfuls of flat-leaf parsley leaves, finely chopped 1 large handful of mint leaves, finely chopped 3 long red chillies, finely chopped 100g almonds (activated if possible, see note), finely chopped 100g walnuts (activated if possible, see note), finely chopped 2 tablespoons sumac 150ml olive oil

Recipes and images from Healthy Every Day, by Pete Evans, published by Plum, $39.99rrp.

1. Preheat the oven to 70°C. 2. Rub the salmon all over with the coconut oil and season with salt and pepper. Wrap the salmon in baking paper, leaving the seam on top and twisting the ends to seal. Tie kitchen string around the paper in three different places. Place the wrapped salmon on a baking tray and bake for 30–45 minutes, or until it is slightly pink in the centre.

3. Meanwhile, to make the tahini dressing, place all the ingredients in a food processor with 80ml of water. Process to form a thick sauce.

4. To make the herb crust, combine all the ingredients in a bowl and season with salt and pepper.

5. Remove the salmon from the paper and transfer to a serving platter. Spread some tahini dressing on top, then cover with the herb crust. Sprinkle on the pomegranate seeds and drizzle over a little pomegranate molasses (if using). Serve with the remaining tahini dressing on the side.

Note: Activated basically means that the nuts have been soaked, so that they sprout, which releases their enzyme inhibitors.

Enzyme inhibitors, such as phytic and oxalic acid, prevent nuts from sprouting at inappropriate times, but they also make them difficult to digest. Once soaked, you can eat them raw, blend them into silky nut milks, dehydrate them in a dehydrator, or bake them on a very low heat in your oven to regain their dry, crunchy texture. wellplan > 19

EAT WELL

Lamb osso buco Serves 4 2 litres beef stock 3½ tablespoons coconut oil 1kg lamb shanks, cut in half (ask your butcher to do this) 4 garlic cloves, crushed 1 onion, finely sliced 6 rosemary sprigs, leaves picked and roughly chopped 1 long red chilli, split lengthways Sea salt 1 carrot, roughly diced 2 celery stalks, roughly diced 2 tablespoons tomato paste 300g canned whole peeled tomatoes ¼ cauliflower head (about 250g), chopped into small florets ¼ bunch of cavolo nero (about 300g), roughly shredded Freshly ground black pepper

1. Preheat the oven to 160°C. 2. Pour the beef stock into a large saucepan and bring to the boil over medium–high heat.

Continue to cook until the stock has reduced by half and is now 1 litre (this should take 15–20 minutes). Using this reduced stock will make the final dish richer and more delicious.

3. Place a frying pan over medium–high heat and add 1 tablespoon of the coconut oil. Add the lamb shanks and cook for 2½ minutes on each side, or until they are nicely browned. Remove from the heat and set aside.

4. Melt the remaining coconut oil in an ovenproof casserole dish over medium heat. Add the garlic and cook for 2 minutes, or until soft. Add the onion, rosemary, chilli and a small pinch of salt.

Stir well and cook for a few minutes, or until the onion is soft. Add the carrot and celery, stir well and cook for a further 2 minutes. Stir in the tomato paste and cook for 2 minutes. Add the tomatoes and stir well. Remove from the heat.

5. Place the lamb and cauliflower in the casserole dish and pour over the stock. Cover first with a sheet of baking paper, then with a tight-fitting lid. Cook in the oven for 2 hours, or until the meat is just starting to come away from the bone. Add the cavolo nero and return to the oven to cook for another 5 minutes, or until the cavolo nero is just wilted.

6. Season with salt and pepper to taste and serve.

20 > wellplan

EAT WELL

Raspberry mousse cheesecakes Note: You will need a few tools for this one: a food processor and a drum sieve or good strainer. You will also need to start this recipe the day before.

1. Soak the cashews overnight, then rinse well the next morning.

2. To make the crumble, process the almonds and coconut in a food processor until broken up to a nice crumb. Add the dates, salt and vanilla extract and pulse until the mixture just comes together. If you over process, the mixture will become oily. Transfer the crumble to a bowl and set aside.

Serves 6–8 450g cashews 420g raspberries (fresh or frozen) 100ml lime juice 1 teaspoon sea salt 350g honey 1 vanilla pod, split lengthways and seeds scraped 250ml coconut oil Baby mint leaves (optional)

3. Press the raspberries through a sieve.

Set aside the leftover raspberry pulp.

4. Process the cashews, raspberry liquid, lime juice, salt, honey and vanilla seeds until the mixture is smooth and creamy. Add the coconut oil and process until combined.

Pour the berry mixture into small glasses and refrigerate for a few hours, or until set.

Crumble 160g almonds (activated if possible, see note on page 19) 90g desiccated coconut 6 medjool dates, pitted Pinch of sea salt ½ teaspoon natural vanilla extract

5. To make the raspberry crunch, preheat the oven to 50°C, or as low as it will go. Spread the raspberry pulp on a lined baking tray and place it in the oven for a few hours. Remove from the oven and cool completely. You can chop the dried raspberry with a knife for a coarser texture, or blitz it in a food processor for a much finer consistency.

Chocolate shavings 120ml coconut oil, melted 1½ tablespoons cacao powder, sifted 1½ tablespoons carob powder, sifted 1 tablespoon honey

6. To make the chocolate shavings, mix the coconut oil, cacao powder, carob powder and honey in a bowl. Line a tray with baking paper and spread the mixture onto the paper as thinly as possible. Leave at room

temperature for 5 minutes, then carefully roll the paper to form a cylinder and place it in the fridge for at least 10 minutes to harden.

Once the chocolate has hardened, peel the paper away – you will be left with pretty chocolate shavings. Place these on a tray and put them back in the fridge for another 2–5 minutes to firm up again.

7. To serve, sprinkle the cheesecakes with crumble, then top with the chocolate shavings, raspberry crunch and mint leaves (if using).

You can store any leftover raspberry crunch in an airtight container for up to 3 months.

WIN

For your chance to win one of five Healthy Every Day cookbooks, tell us in 30 words or less about your favourite health-fuelled dish.

Email your entry to wellplan@australianunity.com.au or mail it to wellplan magazine, Australian Unity, Reply Paid 64466, South Melbourne VIC 8060 (no stamp required) by 31 March 2014.

Competition terms and conditions are available at australianunity.com.au/cookbook

wellplan > 21

The truth about cats and dogs Ten ways our furry friends – plus finned and feathered ones, too – can improve our wellbeing.

WORDS BETH ANDERSON

22 > wellplan

LIVE WELL REDUCING STRESS, AIDING social development, helping people with mental health disorders… Animals can enhance the health of humans in many ways.

1

A good heart

According to research undertaken by the American Heart Association, pet ownership is one of the factors associated with a reduction in the risk of heart disease1. And another study has found that, over a 20-year period, people who had never owned a pet cat were 40 percent more likely to die of a heart attack than those who had a feline companion2.

2

Speedy recovery

In the event that pet owners do have a heart attack, their charges can actually play a part in the recovery process, says Dr Tim Adams, Trustee of The Australian Anthrozoology Research Foundation (AARF).

“In the 1980s,” he states, “a researcher found that people who owned pets were more likely to be alive 12 months after they had a heart attack than people who didn’t have pets.”

Such evidence of pet power isn’t restricted to heart patients: therapy pets are used in hospitals and rehabilitation centres around the world to hasten recovery for a variety of illnesses. “We’ve had a lot of success taking dogs and cats into the trauma areas of cancer patients – kids in particular,” says Maryann Dalton, Operations Manager at the Pet Industry Association of Australia (PIAA). “It lifts their spirits, and I think the mental stimulation takes away from the fact that they’re ill.”

3

Calming influence

A US study examining the effects of pet ownership on hypertensive patients before and during ACE inhibitor therapy (medication for blood pressure) showed that, while the medication lowered resting blood pressure, responses to mental stress were significantly lower among the pet-owning participants compared to those who only received medication3.

4

Visiting hours

Nicola Abell, co-ordinator of DOGS Victoria’s therapy dog program, bears daily witness to the positive influence animals can have on the aged, infirm or those just having a tough time. “We visit nursing home residents and people with cerebral palsy, otherwise acquired brain injuries, disadvantaged and troubled youths and low-care psychiatric patients,” she says. “Some of the dogs also go to dialysis centres, which some patients have to visit for around four hours, three times a week.

To have a dog come in offers a diversion from all the tubes and medication around them.”

5

Assisting the elderly

For older people suffering from social isolation, dementia or a lack of physical activity, animals can have a positive influence, says Abell, as she recounts one particularly memorable visit to an aged-care facility. “There was a lady who was socially isolated and didn’t ever want to do anything,” she says. “When Britty the Rottweiler arrived, the lady got up, took her walking frame and disappeared for around 15 minutes. When she came back, she brought a biscuit for the dog.

“Having an animal around stimulates people to think and to do things.”

And for people with restricted mobility, studies have shown that gazing at aquarium fish reduces stress and subsequently lowers blood pressure – and can have beneficial effects for Alzheimer’s patients4.

6

Taking the lead

It’s one of the most obvious health benefits of owning a dog: given that they need regular walks, people who own them are more likely to be physically active – including, as Dr Adams points out, the children in pet-owning families.

“There’s some evidence that suggests pet ownership has some protective effects against children becoming overweight or obese,” he says. “We think that’s got a lot to do with play, because children spontaneously play with their dog.”

7

Encouraging socialisation

Not only do dogs get pet owners out and about for a daily walk, they can also play the part of icebreaker. “Dogs are highly social animals,” says Dr Adams.

“They want to say hello to everybody, so their owners start having conversations with other people. There are definite social health benefits.”

8

The younger generation

There are a host of psychological and physical benefits for children associated with pet ownership. Various studies have found that growing up with animals can reduce the risk of developing asthma or allergies later in life5; that teenagers with pets are likely to be more positive and less lonely6; and that younger children who have a dog, cat, fish or bird are less likely to miss days of school6.

AARF is also investigating the effects of animals on autistic children. “One of our researchers in Queensland has done quite an extensive study in kindergartens,” says Dr Adams, “where children with autism have been successfully integrated into the classroom with the help of guinea pigs.”

9

Scenting danger

New studies show that dogs are able to smell certain diseases and that, with a little training, can identify illness7.

For the past decade, scientists have used dogs to detect the likes of melanoma, lung and breast cancer. While none of the tests have proved 100 percent accurate, the results have been promising. In fact, in one case, sniffer dogs accurately identified kidney and bladder cancer in what was previously thought to be a non-cancerous sample7.

10

Mood boost

“There’s a lot of anecdotal evidence about people just having a hard time feeling better with their pet around,” says Dr Adams. “People talk about their pet getting them through a tough time, such as a family breakdown or the loss of a spouse.

“Research often describes a ‘buffering effect’ against illness, stress or grief. And that seems to be yet another way animals come in as a benefit.”

All creatures great and small Animal therapy isn’t all about cats and dogs. For nine years, Honeycomb the alpaca was a regular visitor to nursing homes, schools and hospices throughout Canberra in his role as a therapy animal. And at Riding for the Disabled Association Australia, resident horses Bullet and Foxi play their part in a range of equine activities for children with disabilities.

References: 1 American Heart Association, ‘Pets may help reduce your risk of heart disease’, 9 May 2013, heart.org/HEARTORG/ Conditions/More/MyHeartandStrokeNews/Owning-a-Pet-MayProtect-You-from-Heart-Disease_UCM_453586_Article.jsp 2 Qureshi, AI, Zeeshan MM, Vazquez, G, Fareed, M, Suri, K, ‘Cat ownership and the Risk of Fatal Cardiovascular Diseases. Results from the Second National Health and Nutrition Examination Study Mortality Followup Study’, Journal of Vascular and Interventional Neurology, vol. 2, no.1, 2009 3 Allen, K, Shykoff, BE, & Izzo, Jr.JL, ‘Pet ownership, but not ACE inhibitor therapy, blunts home blood pressure responses to mental stress’, Hypertension, vol. 38, 2001 4 Pets are Wonderful Support (PAWS), ‘The Health Benefits of Companion Animals’, 2007, pawssf.org/document.doc?id=15 5 TIME, ‘Study: Living With Pets May Protect Infants From Allergies’, 13 June 2011, healthland. time.com/2011/06/13/study-living-with-pets-may-protect-infantsfrom-allergies/ 6 The Age, ‘Raining cats, dogs, birds and goldfish’, 25 September 2013, theage.com.au/national/raining-cats-dogs-birdsand-goldfish-20130924-2uc1w.html 7 Psychology Today, ‘Dr. Dog: Medicine’s Best Friend’, 29 April 2012, psychologytoday.com/blog/ animal-minds/201204/dr-dog-medicines-best-friend-3

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NUTRITION

Time for tea Know your teas

Enjoying a regular cuppa could help keep the doctor away.

cancer3. And researchers in Japan have found that drinking up to 10 cups of green tea a day may slow the growth of various types of cancer, reduce its spread and may even prevent its occurrence4.

WORDS CHARLOTTE FRANCIS

3 Cleverer with a cuppa

AN INCREASING BODY of scientific evidence suggests that the humble cuppa has a wide range of health-promoting properties. Like fruit and vegetables, tea is a rich source of disease-fighting antioxidants, such as polyphenols and flavonoids that can strengthen the body’s defences, enhance memory and even assist with weight management.

1

Get heart smart

Polyphenols in tea – particularly in green tea – have been shown to lower cholesterol levels, reduce inflammation in the body and protect against heart disease1. What’s more, black tea can lessen your stress levels and lower your blood pressure2.

2 Reducing the risk of cancer

An Australian study has demonstrated that women drinking green or black tea may have a reduced risk of developing ovarian 24 > wellplan

Vanessa Carswell, Co-director of boutique tea company She-Tea, explains that a daily brew can also benefit the brain.

“The Tea Advisory Panel itself reports that drinking two cups of black tea a day improves cognitive function and helps focus attention during a challenging mental task,” she says.

“And the good news is that adding milk doesn’t affect your absorption of flavonoids.”

green and maintain 4 Go your weight

Research indicates that antioxidants called catechins found in green tea can help to increase your metabolism and delay absorption of fat in the gut5.

“Many people find green tea can be bitter,” says Carswell. “The key is to let the water cool for about five minutes after boiling and then let it brew for one to three minutes after adding to the tea. This makes for an enjoyable cuppa and you get all of the brilliant benefits without the bitterness.”

There are five main types of tea, all of which are made from the leaves of the shrub Camellia sinensis.

The main differences between the teas lie in their degree of oxidation by fermentation and the quantity of caffeine they contain.

Black tea is fully fermented in a process that involves exposure to heat, light and crushing.

Green tea is partially fermented and made by quickly steaming or heating the leaves after picking.

Oolong tea is a semi-fermented tea, a cross between a green and a black tea.

White tea is made with minimal processing of young new leaves and is packed with antioxidants.

Herbal teas or tisanes are made from herbs, fruits and spices and contain no caffeine.

References: 1 Yang CS, Hong J, Hou Z, Sang S, ‘Green tea polyphenols: antioxidative and prooxidative effects’, Journal of Nutrition 134 (11): 3181S (November 2004) 2 archinte.jamanetwork. com/article.aspx?articleid=1108657 3 Nagle CM, Olsen CM, Bain CJ, Whiteman DC, Green AC, Webb PM, ‘Tea consumption and risk of ovarian cancer’, Cancer Causes Control 21(9):1485-91 (September 2010) 4 Saitama Cancer Center Research Institute, ‘Japanese green tea as a cancer preventive in humans’, Nutrition Reviews 54: S67–S70 (November 1996) 5 ‘Epigallocatechin-3-gallate inhibits pancreatic lipase and reduces body weight gain in high fat-fed obese mice’, Obesity 20: 2311–2313 (November 2012)

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Online Member Services:

it’s all about you!

Our Online Member Services boasts a range of simple and useful tools, meaning you can take control of your health cover – wherever and whenever you like.

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Your Online Member Services – it’s all about you!