Redefining Vegetables R EC I P E S
Issue 32 — Spring 2018
with BETTINA CAMPOLUCCI BORDI
Top campsites around Australia Fad-free training with Nick Scott
ISSUE
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SPRING 18
Welcome
Winter can often be the enemy of our regular routine with warm hearty meals, lazy days on the couch and a little extra insulation around the middle. Time to snap out of it! With the smell of spring in the air we’ve got some great tips inside to reboot those healthy habits that have been hibernating over winter and get you motivated. The good news is, it doesn’t take fancy equipment or the latest designer gear to get you going. You can start with non-fad training right in your own home, with some simple exercises that can be done with minimal equipment on hand. To help you spring into the season we have a rundown of some of the best beaches in Australia. From Cottesloe to Bells, you’ll find the perfect place to revive mind, body and soul and get some sand
between your toes. While you are out enjoying that fresh air maybe throw a tent in the car and fall asleep under the stars in the great outdoors. We show you some of the most amazing campsites this country has to offer. And a topic close to my heart, teaching our kids to be money savvy. As a father of teenagers I’m a great believer that starting financial lessons and modelling from an early age is crucial to creating good habits later in life. As parents we are the biggest influence on our children’s money habits and there are plenty of simple ways to help them from a young age, from earning pocket money to helping with family budgeting. At Australian Unity, we are passionate about mental health which is why we are proud to be
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involved with The Resilience Project. The brain-child of Hugh Van Cuylenburg after his experience volunteering in northern India, it aims to arm adults and school children with the mental strength to overcome nearly every obstacle life throws at you from physical injury, and job losses to depression. We have 100 downloads of the app to give away to our members so you can experience how small changes can lead to big improvements in your mental wellbeing. For more details see page 24. I hope this edition of Wellplan inspires you to embrace the rest of 2018, and relish every opportunity that comes your way.
Matthew Walsh
Chief Executive Officer - Retail
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CONTENTS FITNESS WITH NICK SCOTT Simple non fad training
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A TOAST TO THE COAST Australia’s best beaches
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REDEFINING VEGETABLES With Bettina Campolucci Bordi
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NUTRITION Unprocessed foods
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TRAVEL Australia’s top campsites
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PARENTHOOD Money smarts
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MIND The Resilience Project
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TECHNOLOGY Tech that helps you relax
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Information provided in this magazine’s articles 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. Australian Unity Health Limited, ABN 13 078 722 568, 114 Albert Road, South Melbourne VIC 3205.
Spring 2018
FITNESS WITH NICK SCOTT
Simple, non-fad training Nick Scott has worked in the fitness industry for more than 15 years. In that time he’s seen more exercise trends and diet fads than a late-night infomercial, but just as with anything in life, the good ones stick. In this issue, Nick provides a simple, 20-minute body-weight exercise for you to complete at home and weighs in on six other forms of exercise that have withstood the test of time.
Body Weight Exercises If time is a barrier to regular exercise, there’s nothing more efficient than a home workout. Couple two aerobic sessions with another two to three of this body-weight program and Nick promises results if you stay consistent. “Everyone can do these exercises,” he says. “If you need to make them easier, simply increase the recovery time to 30 seconds, or to make it harder limit it to only 10 seconds. Just remember to focus on your technique and maintain good form.”
body, stretching it out and improving joint mobility. Plus the movements can be modified to suit any age bracket.” Most yoga studios offer discounted introductory passes, or you can find instructional videos online to practice at home.
Pilates Those who have never tried yoga or pilates before sometimes find it difficult to separate the two. But Nick says it’s important to define your goals before picking one over the other. “If your goal is specific to core strength and spinal mobility, then Pilates might be more for you. Yoga Yoga traditionally requires engagement of the full body, Yoga is fantastic exercise for people of all ages and builds, with most poses using all muscles. It’s also more spiritual especially those who want to control the intensity of their and incorporates ‘chakras’,” he says. Pilates hones in on workout. Less intense forms like Vinyasa focus on flow and core strength, specifically how the hips, back and spine movement, while Bikram yoga doubles as a sweat session. connect to central strength. It’s worthwhile for both Because yoga centres on breathing, “Just remember to focus on your athletes wanting to improve their it’s a wonderful way to connect more performance as well as those hoping technique and maintain good form.” to correct postural imbalances or deeply with your mind and body during exercise. Aside from that, it’s ideal for stretching out strengthen their bodies following a back injury. Ease in with the body and general mobility. “Everyone should really do mat Pilates to activate ‘sleepy’ muscles before tackling some sort of yoga,” says Nick. “It incorporates the whole reformer classes.
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Running Running can be broken down into different forms of exercise, whether long distance, interval or sprints. Longer runs are crucial to building an aerobic base, before working on your anaerobic base. In other words, long, slow and easy runs should be undertaken before progressing to sprints. “If you struggle to run long distances, slow right down,” suggests Nick. “65 to 70 per cent of your maximum effort is advised for longer runs, then once that base is achieved, look into intervals or more intense efforts. It all comes down to your goals in training – if you want to lose weight, energy-burning intervals are best.” It’s also important to get your technique right. While Nick says that there is no single way to run due to every body being built differently, it’s fundamental to build strength in the right places and ensure that individual muscles aren’t overcompensating, which can lead to injury. Most importantly, set goals to improve, whether a weekly time trial or a fun run with friends. Cycling When you think of cycling, push your mind beyond MAMILs (Middle Aged Men in Lycra) taking up your local cafe after a morning ride! Cycling is one of the best forms of exercise for those who want to avoid high-impact activity or are injury prone. According to Nick, it’s also a fantastic aerobic workout. “Absolutely anyone can ride a bike. And it’s also very social,” he says. “Riding a bike outside versus doing a spin class is very different, with outside factors like wind
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adding to residence and a moving bike working your core through balance. Try them both and see which you prefer, or do a combination of the two.” Swimming “Swimming is the best possible exercise, full stop,” says Nick, and he’s adamant. “It’s perfect for breathing control, involves full body resistance and is as hard or as easy as you want to make it. If you have never learnt to swim, it’s not too late, with lessons available for all ages.” Not only is swimming a top choice for full-body fitness, it can also be a gentle form of exercise and is often recommended by specialists for people with special conditions, ranging from pregnancy through to recovering from injury. Boxing Aside from being a killer workout, there are few workouts better than boxing to release stress. While we don’t necessarily condone imagining your boss’ face on the punching bag, Nick confirms that boxing burns a huge amount of energy while doubling as a stress release. “Boxing is not only really fun, it’s super empowering and is a great full body work out. Doing it properly can be challenging, but it’s great for muscle tone,” he says. Nick recommends starting with an experienced trainer to perfect your technique, as getting it right from the start will reduce your chances of injury. From there, consistently train three to five times a week and you’re likely to see results in four to six weeks.
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Home Session
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Complete each of the below exercises for 40 seconds, with 20 seconds of recovery between each. Tackle as many rounds as you can in 20 minutes. Remember to record your results and try to beat them each time. To keep track, download an interval timer app on your phone.
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Skipping Body weight squats Alternating backward lunges Push ups on either toes or knees Front plank Right side plank Left side plank
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For more tips from Nick Scott, search for Performance 101 on Facebook or go to australianunity.com.au/nickscottvideos for more exercise routines.
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A Toast to the Coast: Where to find Australia’s Best Beaches
Australia is world-renowned for its 50,000 kilometres of magnificent coastline and remarkable beaches. But with more than ten thousand of them, it can be tricky to decide on your next holiday destination. From rugged, arduous coastlines to pristine stretches of dazzling white sand, here are our top contenders.
1 Whitehaven Beach Queensland
A seven-kilometre silver lining on Queensland’s celebrated Whitsunday Islands, Whitehaven Beach fringes the clear waters of Lagoon Rock Reef, with countless coves and extensive marine life creating ideal snorkelling conditions. The tropical paradise is best appreciated from Tongue Point at low tide, when sea and sand swirl to form ever-shifting patterns of white, green and azure.
St Kilda Beach 2 Victoria
to its crystal clear waters, gentle waves and protective break wall. An art-deco teahouse stands as a centrepiece on the shoreline, boasting views of the Indian Ocean.
Wine Glass Bay 4 Tasmania
An hour-long hike is a fair trade to experience stunning Wineglass Bay in Tasmania, where its sweeping shore meets flawless turquoise waters. After a steep descent, enjoy endless fishing, snorkelling, mountain biking and rock climbing, or find a patch and soak up this breathtaking Tasmanian treasure.
Spending a summer day at St Kilda Beach has become a Melbourne rite of passage. Popular with roller-bladers, runners, kite-surfers and swimmers, it’s a thriving hub of activity just moments from Melbourne city. Browse the restaurants and bakeries along the renowned Acland Street, take a nostalgic dip at St Kilda’s Sea Baths constructed in the late 1800s, enjoy fish and chips as the sun goes down and then catch a gig at the newand-improved Esplanade Hotel, affectionately known as ‘The Espy’, when it reopens in November
Bells Beach 5
Cottesloe 3
With its warm waters, gentle lapping waves and pure white sands, Main Beach in Noosa, Queensland, is as family-friendly as Australian beaches get. Be on the lookout for dolphins and whales if you visit during migration season.
Western Australia
Perth’s popular Cottesloe Beach is seldom empty. Fondly referred to as ‘Cott’ by locals, the stretch of unblemished sand attracts families with young children owing
Victoria
Near the town of Torquay on Victoria’s south coast is the heritagelisted Bells Beach, home of the Rip Curl Pro surfing competition. Beyond the coastline of golden sands and rugged clifftops, Bells’ big swells are a magnet for surfers, and people often spend an entire afternoon watching world champions carve up waves.
Main Beach 6 Queensland
Bondi Beach 7
New South Wales
It might be a tourist haven, but no Aussie list is complete without Bondi Beach, where Sydney cool meets the Pacific Ocean. Famous for its thriving atmosphere, people-watching and the world’s first Surf Life Saving Club, Bondi is an icon of Australian beach culture.
Squeaky Beach 8 Victoria
As the southernmost point of mainland Australia, Wilsons Promontory not only has jawdropping views across Bass Strait, but is home to charming Squeaky Beach. Named for the sound created from walking on eroded quartz, the beach is accessible through some light bush scrub and offers a maze of granite boulders for novice climbers and adventure seekers.
9 Burleigh Heads Queensland
Although Queensland is a mecca for family summer holidays, Burleigh Heads on the Gold Coast has managed to escape the same throng of tourists and maintain its geological charm. From professional surfers to budding boogie boarders and families to solo sunbathers, Burleigh Heads is one of the best the sunshine state has to offer.
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Cable Beach Western Australia
There’s a lot of ground to cover in Western Australia, but itinerary permitting, Cable Beach in Broome is worth a visit. Watch the sunset from camelback or hire a 4WD to drive across the wide, flat beachscape for a genuine Australian outback experience. You’ll fall in love with the way the red desert soil blends through shades of orange into a pristine white shoreline.
Eastern Beach 12
Memory Cove 13
Victoria
South Australia
Palm trees line the curves of Geelong’s Eastern Beach, a cherished public locale that’s enticed visitors since the 1930s. Next to an art-deco swimming pool, this seaside playground is perfect for family outings, beach volleyball and leisurely walks by the harbour.
Settled in national parkland, Memory Cove is only accessed by up to 15 pre-booked vehicles per day, as part of an ongoing conservation effort. Visitors enjoy the benefits of a private beach without breaking the bank: unlimited fishing spots, whale watching, undisturbed sunbathing and the serene tranquillity of uninterrupted Australian wilderness.
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New South Wales
Two hours walk, one worthwhile view: that’s what you can expect from a trip to Tomaree Mountain and Zenith Beach in Newcastle. Gaze over the incredible pointed tips of Port Stephens before heading down to the tranquil beach. The track itself can be steep and strenuous in places, so wear appropriate footwear.
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RECIPES
Redefining Vegetables WITH BETTINA CAMPOLUCCI BORDI
Before her journey into wellness began, Bettina Campolucci Bordi was diagnosed with severe Polycystic Ovary Syndrome (PCOS) and endometriosis. After being told that she would probably never have children, she experienced a turning point. At the time Bettina had started cooking gluten-free and plant-based meals for clients during health retreats, and she began to adopt the diet as her own. Remarkably, seven months later, she was pregnant.
Bettina now spends her time educating not only the people on her retreats, but also her daughter, about what they put in their bodies. Her philosophy is to shop locally, eat seasonally and incorporate more plants into one’s diet. Bettina believes in starting with the basics. “Don’t spend lots of money on super powders, proteins and ready-made, plant-based products. Start with good old potatoes and carrots. Buy what’s in season, it will taste better and be easier on your wallet. Visit a farmers market and take it from there,” she says. Having shared her story and recipes online with hundreds of thousands of people, she was approached by an agent and signed a cookbook deal with Hardie Grant. Released this year, the recipes in Happy Food are a collection of client and family favourites from the last six years, taking into account food waste, portion sizes and ingredients and adapting them to busy lives. An advocate of no-waste cooking, she uses the entire plant from root to top. “I think there is a big misconception that ‘plant-based’ only consists of raw veggies and fruits or salads. If you look beyond that there are so many options for hearty meals.
The ‘carbphobia’ that has enthralled us all gives carbs a bad wrap, when in fact they are filling and necessary as part of a balanced diet,” she says. “Look beyond the general expectation of plant-based foods… I don’t use any meat substitutes, I prefer the back-to-basics approach using veggies full of flavour and comfort.” In Happy Food, Bettina’s recipes tell home cooks how long they will last in the fridge to avoid spoilage, and whether or not they can be batch-cooked and frozen. You’ll also notice that recipes use a lot of the same ingredients. “If you buy 500 grams of carrots, you will be able to cook at least another few dishes without them going to waste,” says Bettina. The cookbook also has a chapter dedicated to single-person and couple households, which are often overlooked by cookbooks. She’s been kind enough to provide Wellplan readers with four, two-person recipes to help incorporate more plants into your diet without any labels or expectations and reduce food wastage at the same time. Enjoy!
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One pot curry in a hurry Ingredients
Method
2 tablespoons olive oil 1 shallot, finely chopped 1 garlic clove, peeled and chopped 1 tablespoon good-quality yellow curry spice mix, plus more if required 1 carrot, chopped into small pieces ½ eggplant, chopped into small pieces 1 potato, chopped into small pieces 45 g (¼ cup) dried red lentils 400 ml (1½ cups) coconut milk 1 tablespoon peanut butter Big handful of spinach Big bunch of basil Salt and pepper, to taste
1. Heat a frying pan (skillet) over medium heat. Add the oil and gently fry the shallot and garlic until transparent. Then add the curry spice mix, carrot, eggplant and potato and fry for another 5 minutes.
To serve
Pomegranate seeds Chopped peanuts Squeeze of lime Coriander leaves Edible flowers (optional)
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2. Stir in the lentils followed by the coconut milk and simmer over low heat, covered, for 25 minutes. 3. Remove the lid, taste and adjust the seasoning with salt or more spice mix, add a dollop of peanut butter and stir in a handful of spinach and basil. I also love to scatter over pomegranate seeds and peanuts for extra crunch and give it a final squeeze of lime to cut through the creaminess of the curry, then throw over a few coriander leaves and edible flowers, to add some colour.
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4. Serve as it is or with some steamed rice, quinoa or buckwheat on the side. Tip Curries are great when cooked in bigger batches – often they taste even better the next day because the flavours have had a chance to marry.
Hearty buckwheat waffles with strawberries Ingredients
Method
60 ml (¼ cup) melted coconut oil, plus 1 tablespoon for the waffle iron 375 ml (1½ cups) Almond Milk 200 g (1⅓ cups) buckwheat flour 3 tablespoons cacao powder ½ teaspoon baking powder ½ vanilla pod (bean), scraped, or ½ teaspoon ground vanilla pod Pinch of salt
1. Start by heating the coconut oil in a pan on medium heat with the almond milk..
To serve
2. Place all the remaining waffle ingredients, including the melted coconut oil and almond milk into a bowl and mix well.
5. Once the waffles have been cooked, serve with a dollop of the coconut yoghurt, fruits, micro herbs and edible flowers, if using, and drizzle with maple syrup.
3. Heat up the waffle iron and dab or brush with coconut oil. I use the small waffle iron where the waffles come out looking like a four-leaf clover. Ladle some of the batter mixture into the iron and cook until super crispy.
230 g (1 cup) Coconut Yoghurt 1 teaspoon grated lemon zest 1 tablespoon maple syrup, plus extra for drizzling 4. While the waffles are cooking, ½ vanilla pod (bean), scraped, pimp up the coconut yoghurt with or ½ teaspoon ground vanilla pod lemon zest, maple syrup and the Handful of fresh fruit Micro herbs and edible flowers (optional) vanilla, stirring to combine.
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Chickpea omelette, rocket, avocado & mango salsa Ingredients 70 g (½ cup) chickpea (gram) flour 125 ml (½ cup) water ½ teaspoon salt A small pinch of ground turmeric, for colour ½ tablespoon apple cider vinegar ½ teaspoon bicarbonate of soda 1 shallot, finely chopped ¼ red bell pepper, finely chopped Olive oil, for frying For the filling Handful of rocket (arugula) or baby spinach 1 avocado, sliced 1 small spring onion, chopped 1 tablespoon pomegranate seeds (optional) For the mango salsa 1 tomato, finely chopped ½ mango, flesh finely chopped 1 tablespoon chopped coriander Salt and black pepper, to taste ½ red chilli, chopped drizzle of olive oil
Method 1. S tart by putting all the omelette ingredients into a bowl except for the shallot and pepper. 2. G ive everything a good mix and set aside for 10 minutes. 3. M eanwhile, make the salsa. Add all the ingredients to a bowl, give it a good mix and set aside. 4. I n a hot frying pan (skillet), add a drizzle of olive oil and fry the shallot and pepper for about 5 minutes.. 5. N ext, add the omelette mixture to the pan exactly as you would a traditional omelette and make sure it is evenly spread over the base. Fry for 5 minutes and then flip it over to cook the other side. 6. G et out a serving plate and transfer the omelette to it. Add one handful of rocket on one side, a spoonful or two of mango salsa, some sliced avocado, some spring onion and the pomegranate seeds, if using. This recipe is best eaten and served immediately. Enjoy!
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Method 1. In a medium pan, heat the oil and fry the onion, pepper and eggplant with a tiny pinch of salt for 10–15 minutes. It is important you use a good amount of oil here to get it going and to make sure that the veggies soften properly. 2. Then add the tomatoes, beans, sundried tomatoes and all the spices and seasoning, give it a good stir and leave on a medium heat, covered, for 10 minutes. 3. Check on the mixture when the time is up, give it a stir and leave for another 10 minutes. 4. By now the shakshuka should be done, the liquid should have mostly cooked off and turned sticky and there should be a smoky, gorgeous mixture in your pan. 5. Serve immediately from the pan with a good sprinkle of chopped parsley, avocado slices, homemade bread for dipping and if you have some pumpkin seed pesto, get that in too, along with some plant yoghurt and lemon wedges to squeeze over. Tip This is such a comforting dish that can also be made in bigger quantities and reheated.
Baked shakshuka with butter beans Ingredients Marinade
To serve
80 ml (2/3 cup) olive oil ½ red onion, chopped ½ red (bell) pepper, chopped ½ eggplant, chopped 1 x 400g tin of tomatoes 230g tinned butter beans, drained 4 sundried tomatoes, chopped ½ teaspoon sweet paprika Pinch of cayenne pepper Pink Himalayan salt and black pepper, to taste
Handful of chopped parsley Super Bread or good-quality shop-bought bread Drizzle of Pumpkin Seed Pesto Dollops of plant yoghurt Lemon wedges A few cherry tomatoes, to garnish (optional) A few endive leaves, to garnish (optional)
Win 1 of 10 copies of Happy Food We have copies of Happy Food to giveaway to the first five members to email their details to wellplan@australianunity.com.au *Competition terms and conditions available at australianunity.com.au/happyfood
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It’s a weekend brunch kind of meal, but also super when you’re coming home from work and are in need of something substantial. I sometimes add some sliced avocado to mine, for extra creaminess, which I’m sure will come as no surprise!
This is an edited extract from Happy Food by Bettina Campolucci Bordi published by Hardie Grant Books RRP $34.99 and is available in stores nationally.
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NUTRITION
Unprocessed Foods
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From paleo to vegan to keto, every diet promises to improve health, aid weight loss and in some cases reverse illness. But there is little that diets agree on, except for the fact that the less processed your food, the better. So what counts as unprocessed food, and is all processed food a health hazard?
farmers’ market, Lyndi has a tip for avoiding processed food at the supermarket as well. “Start in the fruit and vegetable section and work your way around its perimeter. I tend to avoid the middle aisles unless it’s to buy tins of tomatoes, beans and whole grains like rice and oats,” she says.
According to Lyndi Cohen, celebrated Australian health consultant and media nutritionist on Channel 9’s Today, processed food involves changing food from its original state. Generally speaking, there’s also a correlation between the addition of ingredients and unhealthiness. “A banana is a whole food, but banana bread is not, just like oats are a whole food but muesli bars are oats in a processed form,” Lyndi explains.
To help start your healthy habits and curb afternoon snack cravings, Lyndi has been kind enough to provide her favourite whole food recipe: peanut butter bliss balls. With only four ingredients (almonds, peanut butter, dates and a pinch of salt), it might just be the inspiration you need.
Following her own struggle with yo-yo dieting, Lyndi finally began to see positive changes after committing to a mostly whole-food diet. Her experience inspired the development of the Keep It Real program, which not only focuses on repairing our relationship with food, but also learning about the benefits of fuelling our bodies with unprocessed foods. “Processing often removes naturally occurring nutrients from food such as fibre, antioxidants and healthy fats or protein, instead adding sugar, fat and salt through additives and preservatives,” says Lyndi. “By filling your shopping trolley with more whole foods, you’ll naturally eat healthier without the fuss.”
Find more delicious recipes on Lyndi’s website, lyndicohen.com
Peanut Butter Bliss Balls
But Lyndi is quick to add that not all processed foods should be avoided. “Minimally processed foods such as milk, yoghurt and tofu can actually be really healthy for you. For example milk, although processed, is a healthy option, but chocolate milk isn’t due to the added sugar.” She also recommends sticking to wholegrain brown bread over its white counterpart, as the latter is stripped of many nutrients. As for drinks, water is the only truly unprocessed liquid, but so long as your smoothie is a blend of other whole foods like fruit and berries, it can stay on the menu. For those hungry for a change, Lyndi says it all starts in the kitchen and that people should ignore falsities such as cooking being expensive or requiring complicated ingredients. “Cooking is one of the most underrated health habits, and is the simplest way to eat less processed food,” says Lyndi. Everyday foods such as tomatoes, spinach, nuts and oats are staples for many healthy dishes, and they don’t break the bank either. Lyndi also lives by the mantra, “cook once, eat twice”, adapting simple, whole-food recipes into double portions for tomorrow’s lunch or an easily defrostable dinner. Processed foods might be everywhere but unprocessed food isn’t as tricky to find as many believe. Farmers’ markets are the perfect pitstop to pick up plenty of unprocessed, whole foods – just bring your own bags to avoid using excess plastic. If you don’t live near a local
Makes 12 small balls
Ingredients 80g raw almonds 8 fresh dates, pitted 2 tablespoons peanut butter A pinch salt
Method Add almonds, dates and peanut butter to the food processor and blitz to a rough crumb. Roll into small balls (around 12) and finish with a pinch of salt on top.
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TRAVEL
Back to Nature with Australia’s top Campsites
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Australia's campsites are as diverse as its landscape. From exploring the rugged terrain of Victoria with a backpack to being lulled to sleep by the natural hum of a Queensland rainforest, there’s something for every nature lover on this land girt by sea. Whatever the adventure, nothing beats experiencing the Australian wilderness with both boot-clad feet on the ground. Here are the top campsites in Oz to reconnect you with nature.
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Jervis Bay, New South Wales
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Instead of socialising with other campers, at Jervis Bay you’ll mingle with dolphins, kangaroos and whales with new-born calves from late autumn. Camping availability is competitive here thanks to white sands and endless sunshine, so online bookings are crucial. Choose from three campsites: Bristol Point, best for large groups; Cave Beach, suited to surfers; or Green Patch, ideal for families.
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Iga Warta, South Australia
As the country’s tallest peak, Mt. Kosciusko’s highlands offer more than just impressive views. With glacial lakes, waterfalls and abundant wildlife, the rooftop of Australia is the transcendence of alpine country. Camping is permitted anywhere throughout the park, but be thoroughly prepared as there are no facilities. Due to the alpine conditions fires are also banned.
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Abiding by the mantra, “Take nothing but photos and leave nothing but footprints”, the Iga Warta campsite combines education with a raw outback experience. Taste the landscape with a bush tucker tour guided by Adnyamathanha traditional owners before sitting down to campfire stories in the evening. Safari tents are available on both powered and unpowered sites.
Main Range, New South Wales
Ormiston Gorge, Northern Territory
Located two hours from Alice Springs, Ormiston is famous for serene swimming in the gorge’s natural waterhole by day and magnificent stargazing at night. Exclusively for tents, the campsite has bathrooms but a limited drinking water supply. It operates on a first come, first served basis.
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TRAVEL 5
The Fortress, Victoria
Weather permitting, there’s no need for a tent at this Grampians campsite. A challenging 560-meter climb is rewarded with incredible panoramic views from the rocky overhang, where self-sufficient, experienced hikers can roll out a sleeping mat to drift off under the stars.
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1770, Queensland
Named after the year that Captain Cook made his second voyage to Australia, 1770 is a 40 per centpowered beach campsite overlooking the Great Barrier Reef. Kids can enjoy activities like reef cruises, mud crabbing and kayaking. Once you’ve pitched a tent or parked your camper van, sail out and watch a brilliant Queensland sunset.
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Honeymoon Pools, Western Australia
Just outside Perth, Honeymoon Pools makes a splash with adventurous families. Neighbour to Collie River, the campground connects a web of walking and cycling trails. You can find toilets and barbecues here, but no power or showers. Admittance is by arrival time, so research other campsites in the region as a backup plan.
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Mt Field National Park, Tasmania
Escape the city to live among nature’s skyscrapers at Mt. Field National Park. Known for its 100-metre-tall swamp gum trees and stunning Russell Falls, this Tasmanian forest is heaving with native flora. Independent travellers can stay in either powered or unpowered campgrounds, while groups of up to six people can book a semi-furnished hut.
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Camping Checklist Braving the outdoors might seem like a back-to-basics activity, but there’s a lot to consider before embarking on an adventure in the wilderness. Here’s a checklist of the essentials to help you prepare and stay safe.
Tent Don’t be afraid to spend a little extra on a quality, waterproof tent – the last thing you want is to be wet, cold and cramped. As the saying goes, you get what you pay for.
Lighting You haven’t experienced dark until you’ve slept in the Australian Outback. Invest in torches, headlamps or lanterns and bring plenty of spare batteries.
Shovel A little extra weight is worth it for easy toileting and not leaving a trace of human interference.
First aid kit The Australian bush is exciting but unpredictable. Take a first aid kit that’s fully stocked and up-to-date, and make sure you know how to use it.
Bedding Never underestimate how cold it can get at night, even in the heat of summer. A quality, well-insulated sleeping bag is mandatory. 4
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Cooking gear With total fire bans common throughout Australia, don’t rely on campfires to cook. Find a compact stove instead.
Water filtration system or treatment tablets For longer camping excursions, bring a portable filtration system to safely drink any fresh water you collect.
Let someone know before you go Before leaving on your outdoor adventure, it’s crucial to tell friends and family where you plan to be and when, as well as when they should expect your return. Print maps and pack for the conditions, be aware of any environmental warnings and ask park officials for advice whenever possible.
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PARENTHOOD
Money Smarts: teaching kids good habits In a society where money is spent with the tap of a card and the click of a mouse, it’s more important than ever for parents to make money tangible for children. Amazingly, a study by the University of Cambridge found that kids can understand the importance of money from as young as three-years old.
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Starting financial lessons and modelling from an early age is crucial to creating good habits later in life. Parents have both the power and responsibility to provide their children with solid financial foundations, but in the recent Parents, Kids and Money annual survey from T. Rowe Price, 69 per cent of parents were reluctant to discuss money with their kids, while 61 per cent only talked about it when asked. The same report noted that parents with good money habits are more likely to have children who save, don’t spend as soon as they receive money and are less likely to lie to parents about where their dollars go. Here are five ways to set your kids up with financial finesse during childhood to make adulthood just that little bit easier.
Walk the Walk With children always observing parents, it’s no surprise that financial behaviour is modelled. The same research that suggested children as young as three-years old can understand the concept of spending and saving also found that money habits are set by seven-years old, with parents the biggest influence on these outcomes. Later in childhood, other studies have suggested that parents have more of an effect on financial attitudes and behaviours than work experience and high school combined (Shim, S., Barber, B.L., Card, N.A. et al. J, 2010). By displaying good money habits and opening a dialogue about them, parents can help set their children’s financial attitudes and actions from an early age.
Talk the Talk Talking regularly about money is vital, and opportunities present themselves every time you take your child to the supermarket, bank or pay a bill when they’re in the room. Open up the discussion and analyse your own habits (shopping around for better prices, buying during sales, patiently saving for a family holiday, etc.) and regularly bring it up in conversation. It’s also important to talk about being safe and smart with money – for example, protecting your details at the ATM or when shopping online. Older kids should have credit and debt explained to them, with a focus on cash – not credit – as a preference .-when spending.
Make Budgeting Fun Involve kids in discussions about the family budget. Set clear categories so they can understand where money is spent each week, being sure to include pleasurable family activities like eating out and holidays. When they are old enough, sit down and discuss all the things they would personally like to spend money on. This might include treats, clothes and toys. Work out how much it would cost them to buy one of each every month and present them with that amount of money as a monthly allowance instead of pocket money. From there, it is up to your child whether they want to spend or save. As they approach adolescence and their needs change (buying presents for friends, going to the movies, meeting for coffee, etc.), revisit the budget and present a new allowance that covers their expenses. If they run out of money, they have to wait until their next monthly payment, but given the responsibility they are likely to find savvy ways to both spend and save.
Divide and Conquer Just as it’s important to communicate that money needs to be earned, parents should teach the value of saving from a young age. Instead of having a single piggy bank, create three and label them “save”, “spend” and “share”. Pocket money and monetary gifts should be divided evenly between the three jars. The first could be for bigticket items for which your child has to accumulate money, the second for small purchases like chocolate bars and the third jar to teach the joy of giving back, perhaps a ‘just because’ gift for a sibling or friend. If you want to take it a step further, swap the “share” jar for one labelled “tax”, with its quarterly or yearly earnings donated to a charity you choose together. If you decide on this option explain the purpose of tax within society, and that you pay it, too.
Pocket Money Providing kids with pocket money is one of the best ways to teach them its value. Some parents give their children pocket money at regular intervals without any exchange, promoting the theory that money grows on trees. Instead, it’s important to teach them the value of ‘working’ for a return. This could be as simple as making their bed each morning and keeping their room tidy, to helping with household chores like mowing the lawn and doing the dishes and laundry. The more effort kids put in to earning their pocket money, the more likely they are to value it highly – and as a result, the less likely they are to splurge later on.
Spring 2018
5 Children’s Books with ‘Valuable’ Lessons 1
L emonade in Winter: A Book about Two Kids Counting Money by Emily Jenkins
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The Great $20 Adventure by Effie Zahos
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O nce Upon a Dime: A Math Adventure by Nancy Kelly Allen
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O ne Cent, Two Cents: All About Money by Dr. Seuss and Bonnie Worth
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T he Kids’ Money Book: Earning, Saving, Spending, Investing, Donating by Jamie Kyle McGillian
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MIND
The Resilience Project A MESSAGE IN THE FACE OF ADVERSITY Ten years ago, Hugh Van Cuylenburg traveled to the remote region of Ladakh in northern India to volunteer at a school. It was supposed to be a two-week stint, but after seeing the condition of the town of Tickse without electricity or running water, he stayed four months, utterly moved by the locals’ positivity. “The people had very little, they slept on the floor but they were so happy, calm and present,” Hugh says. “When you spoke to the children, they were there with you. They weren’t on phones or looking around for the next thing to happen… I thought, ‘There is something here that I need to learn off these people’.” Although Hugh might not have realised it at the time, that was the moment The Resilience Project was born. Before it came to fruition, Hugh was confronted by contrast back home. When he returned in 2009 to teach at a top Melbourne school, Hugh experienced “reverse culture shock.”
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“You had children with lots of advantages in life and yet they were still struggling with mental health issues,” he said. It was a stark contrast from the young boys in India who cut the toes from their shoes when their feet grew, grateful to have shoes at all. Hugh distilled what made the students in India so happy into three components: gratitude, empathy and mindfulness. He decided to put the program into action to help children at home develop the same inner strength and wellbeing, but it took nearly two years of pitching his program to schools before he gained any traction. “I felt like a phony at times because here I was pitching resilience and, of course, some days I was feeling quite flat,” he says. “But that’s the thing about resilience; you have to keep going.”
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After speaking at a regional Victorian conference in front of 52 state school principals in 2013, Hugh was flooded with bookings, and has been ever since. Now, either Hugh or fellow speaker Martin Heppell share stories with primary and high schools students, staff and parents that inspire them to follow the GEM model: gratitude, empathy and mindfulness. The presentations include some important statistics with one in seven primary school children having a mental illness, with that number jumping to a quarter in adolescence, and 65 per cent not seeking help. As part of the program students are encouraged to use a dedicated wellbeing journal, and parent and teaching staff have the opportunity to use an app to support their daily wellbeing by identifying their emotions and reflecting on what they are grateful for. But it’s not just children who are at risk, with one in five adults experiencing mental illness throughout the year. Following an accident in her adolescence, it wasn’t until well into adulthood that Stacey Copas’ resilience materialised. When she was 12-years old, Stacey jumped into a pool, her legs a little straighter than usual, and broke her neck. It took a moment for her brother to realise she wasn’t messing around. The doctors told Stacey that she would never walk again. “On the outside I think I pretended that everything was okay, but for many years in my teens I was in a deep, dark place,” she says, twenty-six years later. Incredibly, as she progressed into her 20s, Stacey’s mindset changed. Today she sees what happened to her as an opportunity to connect with people and share her story.
Wellplan
1 in 7
1 in 4
primary school kids experience a mental health problem
adolescents experience a mental health problem
1 in 5
65%
adults experience a mental health problem
of adolescents will not seek help for mental illness
Like going to the gym and building muscle, it takes repetition and practice,” says Stacey. “It’s simple, but it isn’t easy.” Like Hugh, Stacey is eager to spread the message of Resilience. She has written a book, How to be Resilient, is an ambassador for the Layne Beachley’s Foundation, Aim for the Stars and talks to corporate clients about how to harness resilience through her business, Academy of Resilience. Leading by example, Stacey won a state athletics title in discus after taking up athletics again at 34-years old, collecting silver at the Australian Championships. Both Hugh and Stacey follow a similar philosophy that irrespective of age or circumstance, resilience can always be learned. “Like going to the gym and building muscle, it takes repetition and practice,” says Stacey. “It’s simple, but it isn’t easy.”
Australian Unity has worked with The Resilience Project to develop a daily well-being journal app available from iTunes or Google Play for $4.49.
WIN
We have 100 complimentary downloads to give away. Simply tell us in 25 words or less what made you happy today. Send your entry to wellplan@australianunity.com.au Entry is not open to residents of TAS. Entries close 11.59pm on 31/10/2018. Full terms and conditions available at australianunity.com.au/resiliencecomp
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TECHNOLOGY
Tech that helps you relax
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Wellplan
Whether you’re working, studying or rushing around at home, everyone experiences stress. A sizeable part of the problem lies in thinking about what’s next instead of living in the moment. As a consequence, nervous tension can build to the detriment of our emotional health. We’ve collated a list of technology to help you relax while putting convenience first – all perfectly suited to busy lifestyles. Take a deep breath in, exhale and enjoy.
Calm App
Noise-Cancelling Headphones
‘Mindfulness’ has become a buzzword, but it doesn’t hold any less merit. Put simply it’s about boosting focus and remaining present on a daily basis. The mindfulness movement dares you to invest in yourself, and with awardwinning apps like Calm, it’s become clear that there are a lot of people out there in need of some serious unwinding.
Since being produced commercially, noise-cancelling headphones have seen a massive – albeit muffled – boom in sales. From escaping the drone of airplanes to muting chatty colleagues, quiet achievers have increasingly purchased silencing headsets to reduce the noise of the world around them.
Founded in 2012, the San Francisco-based start-up aspired to become the “Nike of the mind”. In just six years, Calm has clocked over 26 million downloads, winning Apple’s 2017 App of the Year Award. An extensive collection of meditations, breathing exercises and soundscapes are designed to reduce stress and enhance sleep quality. For those committing to mindfulness long term, Calm has guided series for breaking habits and controlling internal criticism. Finding inner peace costs up to $60USD annually (just over $80AUD), a small price to pay for the “world’s happiest app”, as named by the Centre for Humane Technology.
ANC (active noise cancellation) headphones use a builtin microphone to pick up external ambient noise and instantly cancel it out with an artificially produced signal, reducing noise by up to 45 decibels. Most tech companies such as Bose and Sony have now developed their own ANC models, so choose a brand you know and trust and prepare for uninterrupted silence.
Fitbit Fitbit recognises breath not just as an innate reflex, but also as a powerful tool for health. Based on research suggesting that deep, rhythmic breathing lowers blood pressure and decreases anxiety, Fitbit introduced a builtin guided breathing exercise called Relax for the release of Charge 2, in the form of a smart tracker that gives real-time biofeedback. In Relax, a sequence of animations instructs users to inhale and exhale, while the device sets a comfortable breathing rate according to the wearer’s pulse.
The Resilience Project In 2008, Hugh van Cuylenburg travelled to India to teach in a rural community and returned an expert on ‘inner self’. Witnessing first-hand the psychological benefits of practicing gratitude, Hugh founded The Resilience Project to promote positive mental health strategies across Australia. After successfully implementing the program into schools, his team – in partnership with Australian Unity – developed The Resilience Project app, a journal where users can enter and track daily emotions on their smart devices. Users record moments of appreciation and achievement to strengthen what Hugh calls “emotional literacy”, as well as answer questions like “what are you most looking forward to tomorrow?” to cultivate positive forward-thinking.
Spring 2018
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