wellplan - Issue 25

ISSUE 25 > SPRING 2014

What’s your

hurry?

Author and wellness coach Sarah Wilson on the benefits of the Slow Movement

From farm to plate Win a copy of Local is Lovely – find out how on page 23

Inside 1 Welcome 2

Australian Unity & You Member benefits, plus new income thresholds for the Australian Government Rebate on Private Health Insurance

4

Exclusive Lifestyle Packages Save money on personal care services

6

Ask The Expert Exploring ophthalmology and your health questions answered

8

Know Your Cover Find the right hospital and extras products for you

18

10 Live Well Author and wellness coach Sarah Wilson on the benefits of slow living 12 Mind Six simple strategies to help

you deal with – and embrace – change 14 Nourish Pros and cons of functional foods 16 Awareness HIV in Australia is on the rise:

what’s being done to curb the spread?

18 Move How to choose a workout to suit

your fitness, goals and lifestyle 20 Eat Well Spring recipes from Sophie

Hansen’s new book, Local is Lovely 24 Nutrition Non-dairy sources of calcium 25 Wellplan Rewards Special discounts and offers for members

20

12

Welcome

These days, ‘slowing down’ is easier said than done. Thanks to mobile technology, we live in a world of 24/7 connectivity in which most of us are always ‘on’. Commuting to work or even walking down the street, it’s not uncommon to see those around us checking their phones, tablets or computers, sending emails

Such fast-paced living isn’t conducive to wellbeing. Squeezing more and more into our schedules can not only impact our physical and psychological health, but also our relationships and day-to-day performance – both at work and in the home.

With this in mind, in this issue of wellplan, we speak to two ambassadors of the Slow Movement: an approach to living that is taking the world by storm, one leisurely step at a time. Australia’s Sarah Wilson and Canadian Carl Honoré explain how reconnecting with food, people, places and more can bring new meaning – and enjoyment – back into our lives. You can read all about the ‘slow philosophy’ on page 10.

Also in this issue, we share the details of Australian Unity’s Exclusive Lifestyle Packages, which offer refunds on popular cosmetic and fitness services – everything from skin treatments to sports gear and equipment.

Learn more about these useful packages – and how you can sign up – on page 4.

Plus, we offer tips for dealing with change, chart the rise of ‘functional foods’ and take a look at different exercise options to suit a range of lifestyles and fitness levels. And, in keeping with our ‘slow’ theme, you’ll find four spring-friendly recipes from Australian food blogger Sophie Hansen’s new book, Local is Lovely, on page 20.

I hope you can spare the time to slow down, take a break from your busy day and enjoy this issue of wellplan.

or text messages, making calls, watching videos – never resting idle or taking the time to just ‘be’.

Amanda Hagan Chief Executive Officer – Healthcare

Contributors

DR GENEVIEVE YATES

This issue’s ‘Ask The Expert’ is Genevieve Yates, 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 7.

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 explores the many benefits of slowing down on page 10.

SIMONE MCCLENAUGHAN For the past 12 years, Simone McClenaughan has written for a range of health, lifestyle and wellbeing publications, including Body + Soul, Cosmopolitan, Prevention and Weight Watchers. Simone offers tips for confronting and embracing change on page 12.

SOPHIE HANSEN Sophie Hansen has worked for some of Australia’s top food and lifestyle magazines and now blogs about local producers and food from her venison-farm home in Orange, NSW. Sophie shares four recipes from her new book, Local is Lovely, on page 20.

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 – Feedback, 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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DO YOU NEED TO UPDATE YOUR

rebate tier?

Under the Australian Government Rebate on Private Health Insurance initiative, the amount you pay for your cover could be reduced, depending on the age of the oldest person listed on your policy and by annual taxable income.

The income threshold for the rebate is indexed annually on 1 July, and the new tier thresholds for the 2015 tax year are outlined in the table below.

Income tiers, effective 1 July 2014

Updating your rebate tier is easy. Simply log in to Online Member Services at australianunity.com.au/ memberservices and click on ‘My Membership’.

Alternatively, call 13 29 39 and speak with a consultant, who can update your rebate tier immediately.

Tier breakdown No Tier

Tier 1

Tier 2

Tier 3

Singles

$90,000 or less

$90,001–$105,000

$105,001–$140,000

$140,001+

Couples or Families

$180,000 or less

$180,001–$210,000

$210,001–$280,000

$280,001+

The table above shows rebate entitlement based on your income for Medicare Levy Surcharge purposes. For families with children, the thresholds are increased by $1,500 for each child after the first.

These thresholds increase annually on 1 July, based on growth in Average Weekly Ordinary Time Earnings.

Health insurers are not permitted to provide tax advice. For assistance in determining your appropriate tier, please contact your registered tax agent or the Australian Taxation Office at ato.gov.au

Which capital city is the HAPPIEST? The Australian Unity Wellbeing Index has found that people living in

Darwin

Melbourne & Brisbane

have the highest levels of wellbeing of all Australian capital cities, with Perth and Sydney lagging behind.

Although lower than Melbourne and Brisbane,

High population density and the cost of living in

Brisbane Perth

Adelaide, Hobart, Canberra & Darwin

also highly rated their satisfaction with life.

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Adelaide

Sydney Canberra

Melbourne

Sydney

may have contributed to the city’s low score, while the lower levels of wellbeing of

Perth

residents may be a consequence of their home city being the most isolated capital in the world.

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

AUSTRALIAN UNITY & YOU

What's On? 9 October

World Sight Day vision2020australia.org.au This global awareness day brings attention to blindness and vision impairment – plus it’s a timely reminder to book your regular eye test!

10 October

Hat Day

hatday.com.au Wear a hat and make a donation to help shine a light on mental illness, with all money going towards research that helps those affected by depression, anxiety, schizophrenia and many other illnesses.

12–19 October

Carers Week carersaustralia.com.au/events Carers Australia’s key awareness-raising event encourages people across the country to ‘take a break for carers’ – in their workplaces, schools, universities and community organisations.

LINE OF vision Most of us will be impacted by variances in our eyesight over time, which is why it’s important to have your eyes tested regularly – especially as you get older. And with the cost of eye examinations provided by optometrists covered

by Medicare, there’s no excuse for putting off your next appointment.

If it transpires that your eyes need a little 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 calendar year, with limits renewing on 1 January each year.

Plus, purchasing new glasses is even more affordable when you visit our preferred partner, Eyecare Advantage. Fully Australian owned, Eyecare Advantage’s network of stores offers 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 percent off or a FREE pair of single-vision 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 single-vision stock prescription sunglasses or readers available from a selected range of frames only.

DID YOU KNOW? A 2010 study found that ginger can help reduce exercise-induced muscle pain by up to 25 percent.

Source: The New York Times1

Drying fruit causes massive nutrient loss, depleting 30–80 percent of its vitamin and antioxidant content.

Source: NutritionData2

Photic sneezing – sneezing induced by exposure to sunlight – is a condition that affects between 1 in 3 and 1 in 10 individuals.

Source: LiveScience3

References: 1 nytimes.com/2011/01/18/health/18really.html?_r=0 2 nutritiondata.self.com/topics/processing 3 livescience.com/44362-why-do-we-sneeze.html

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you

A new Australian Unity’s Exclusive Lifestyle Packages will help you feel – and look – your best!

EXCLUSIVE LIFESTYLE PACKAGES

Cosmetic Lifestyle Package HAVE YOU EVER wondered how much money you spend each year on personal care services? Many of us incur ongoing costs relating to the likes of gym memberships or personal training sessions, as well as sports equipment or regular beauty appointments.

Then there are the less frequent but ‘nice-tohave’ specialist services, such as anti-wrinkle injections or day spa treatments. We all want to look our best, but the costs can quickly add up and restrict what we can afford to pay.

... Exclusive Lifestyle Packages ... give refunds on popular self-improvement services.

In a market first, Australian Unity has introduced two Exclusive Lifestyle Packages that give refunds on popular self-improvement services. Our Cosmetic and Active Lifestyle Packages are different from private health insurance: they don’t come with complex regulations and you can use the provider of your choice – without a medical certificate – to claim a refund.

So, how exactly do they work?

Active Lifestyle Package

$49.90 per month

$39.90 per month

Cosmetic Lifestyle Package 12-month agreement #

Active Lifestyle Package 12-month agreement

Cost is $598.80 over 12 months.

Cost is $478.80 over 12 months.

#

The Cosmetic Lifestyle Package makes it more affordable to look your best or fix something you don’t like. You can use it to get refunds on a range of services:

The Active Lifestyle Package can make your fitness regimen more affordable. It allows you to get refunds on a range of exerciseassociated costs:

■ Up

■ Up

to $690 per year on skin treatments (encompassing anti-wrinkle injections, dermal fillers and skin restoration, such as microdermabrasion) ■ Up to $420 per year on tattoo removal ■ Up to $240 per year on hair removal ■ Up to $400 per year on laser eye surgery ■ Up to $50 per year on spa treatments.

With the Cosmetic Lifestyle Package, you can receive up to $1,800 in refunds each year*.

to $160 per year on gym memberships or entry fees ■ Up to $210 per year on personal training sessions ■ Up to $180 per year on group exercise classes ■ Up to $160 per year on competition entry fees ■ Up to $250 per year on a bike, cycling equipment or maintenance ■ Up to $50 per year on sports gear and equipment.

With the Active Lifestyle Package, you can receive up to $1,010 in refunds each year*.

How to get started There are two ways to pay for your Exclusive Lifestyle Package: you can either pay the full price for your agreement period upfront, or you can pay by monthly instalments. Claiming your refund is as simple as logging in to Online Services; using the Australian Unity refund app; or sending us a Refund Application Form with your receipts via email or post.

To find out more about our Exclusive Lifestyle Packages, call 13 29 39 or visit lifestylepackages.com.au

Exclusive Lifestyle Packages are not health insurance. The Australian Government Rebate is not payable on Exclusive Lifestyle Packages.

Australian Unity Lifestyle Pty Ltd ACN 167 586 692. *Conditions, set refund amounts and qualifying periods apply. wellplan > 5

ASK THE EXPERT

Looking at

ophthalmology

Associate Professor Mark Daniell is Vice President of The Royal Australian and New Zealand College of Ophthalmologists (RANZCO), Head of the Corneal Service at the Royal Victorian Eye and Ear Hospital, and Founding Chair of the Australian and New Zealand Cornea Society. Here, he gives us some insights into his profession…

INTERVIEW FELICITY BONELLO

What does an ophthalmologist do?

An ophthalmologist treats diseases of the eye.

That can range from problems that require surgery, like cataracts or corneal transplants, through to diseases that require laser treatment, like glaucoma or diabetes. We also use new treatments to fix issues like degenerative diseases of the retina, and we monitor for problems that cause lack of eyesight.

How does an optometrist differ from an ophthalmologist?

Optometrists screen for disease and prescribe glasses. Ophthalmologists treat all problems of the eye that aren’t related to requiring glasses or contact lenses. We also take care of diagnostics, which can be tricky with something as tiny and delicate as the eye. We’re medically trained and have extensive experience with eye diseases and neurological conditions that affect vision.

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Do you see a higher number of cases in certain age brackets?

Degenerative diseases like macular degeneration and glaucoma tend to affect the elderly. When measured in 2004, cataract was present in 31 percent (almost 1.5 million) of Australians aged 55 or older1. By the time you’re 80, three-quarters of people have got a cataract and more than a quarter have had surgery. There are a lot of younger people with keratoconus [a thinning of the central zone of the cornea that can lead to visual impairment2], and poorly controlled diabetes can affect people of all ages. We do see a number of paediatric patients, but the majority of our patients are elderly.

How does your role facilitate better health?

Incredibly, the eye can often provide clues to your general health. We can look at a change in

the eye and tell whether you’ve got high blood pressure, diabetes or neurological problems.

Visual impairment is a really important health issue facing the present and future generations of older Australians, because it can affect physical, functional, emotional and social wellbeing and reduce quality of life.

What do you love about your job?

Treatment of macular degeneration and cataracts provides instant gratification. Five or 10 years ago, we had no cure for macular degeneration. Now, there’s a way to stop vision getting worse and return it to normal in a fair proportion of cases. It’s a dramatic advance.

With cataract surgery, you can transform poor vision to normal vision in the time it takes you to do the operation. I’m very lucky I’ve got a clinical practice, but I’ve also got an administrative role: I work in the college and help with improving the profession; I run a clinic at the hospital so I can deal with complex cases and teach registrars, residents and fellows; and I’ve also got a research lab, where I work on the science behind currently incurable problems.

Where should a patient go to find an appropriate specialist?

You will need to be referred and your GP will know who the best ophthalmologists are in your local area. If you have a really specialised problem, ophthalmologists will often refer within the specialty. So, if it turns out you’re not a straightforward case, you might be sent to a sub-specialist.

References: 1 Australian Institute of Health and Welfare, ‘Vision problems among older Australians’ aihw.gov.au/WorkArea/DownloadAsset. aspx?id=6442453393 2 keratoconus.asn.au/questions.html

ASK THE EXPERT

Health

corner

gluten-free 1Are foods healthier?

Gluten-free diets are extremely important for people with coeliac disease and can ease discomfort in individuals with gluten intolerance. For others, having a gluten-free diet offers no known health benefits.

Gluten is found in many wholegrain foods that are rich in vitamins, minerals and dietary fibre. Research has shown that you’re less likely to gain weight if you eat three to five serves of wholegrain cereal foods daily1.

Wholegrain foods are also associated with a reduced risk of cardiovascular disease, type 2 diabetes and colorectal cancer2.

There are nutritious gluten-free wholegrains, such as millet and quinoa, but many gluten-free foods are made from refined starches and have added sugar, salt and/or fat to make them more tasty. The Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association) has warned that gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium and fibre3.

So, unless you have a sound medical reason, choosing to follow a totally gluten-free diet simply because you think it is healthier is not recommended.

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

are severely dehydrated, you need both salt and water to rehydrate, and too much of just one or the other will get you into trouble.

However, unless you’ve been running marathons in Darwin or have severe heart failure or kidney disease, the worst effect of excessive water consumption is usually frequent trips to the bathroom.

So, how much is too much? It depends on many factors, including weight, age, activity level, food intake and the weather.

Regardless, use the easy and fairly reliable ‘Goldilocks’ indicator: the colour of your urine.

Dark yellow suggests not enough water, almost colourless indicates an excess and pale yellow says ‘just right’.

infectious period is from one day before symptoms develop to five days after6. Those with impaired immune symptoms due to underlying illness or advanced age may be contagious for longer than a week and are also more likely to develop complications.

Annual flu vaccinations are strongly recommended for these individuals.

References: 1 National Health and Medical Research Council, ‘Australian Dietary Guidelines’ (2013) eatforhealth.gov.au 2 Nutrition Journal, ‘The potential role of phytochemicals in wholegrain cereals for the prevention of type-2 diabetes’ 12:62 (2013) nutritionj.com/ content/12/1/62 3 WebMD, ‘Guide to a Healthy Kitchen’ webmd. com/diet/healthy-kitchen-11/truth-about-gluten?page=2 4 ABC Health & Wellbeing abc.net.au/health/talkinghealth/factbuster/ stories/2012/12/13/3653639.htm 5 MedlinePlus, ‘Common cold’ nlm.nih. gov/medlineplus/ency/article/000678.htm 6 Centers for Disease Control and Prevention, ‘Seasonal Influenza (Flu)’ cdc.gov/flu/school/qa.htm

how long am I contagious 3For when I have a cold or the flu?

A person with a common cold is most contagious in the first two to three days of contracting the virus and generally not for more than a week5.

Flu – caused by the influenza virus – is a more serious illness. Generally, the

you drink too 2 Can much water?

The short answer is yes, it is possible to ‘overdose’ on water – and in extremely rare cases, this can kill you4. Before you throw away your water bottle, however, let me explain. The problem in fatal cases is not too much water per se, but too little salt. If you

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KNOW YOUR COVER

More cover,

more choice Australian Unity has launched a great range of hospital and extras covers.

When was the last time you reviewed yours?

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KNOW YOUR COVER

AS TIME GOES BY, our health needs change.

One day, we might need pregnancy and related services; later on in life, we might come to rely more upon other types of services, such as physiotherapists or podiatrists. Age,

circumstances, medical conditions and more can all impact our wellbeing – and, consequently, what we need from our health cover.

Understanding this, Australian Unity has released a range of hospital and extras cover

Build your own cover

options. Now more than ever, it’s easy to find the right cover to suit you by selecting the services you know you’ll use, rather than paying for those that aren’t relevant to you.

Hospital cover*

Extras cover*

When reviewing your health cover, the first step is to choose the treatments you want to be covered for – and the excess amount you’ll pay – if you need to go to hospital.

We offer five types of hospital cover:

If you want to be covered for extras, you can choose from two options – Starter 60% or Platinum 80%. Not only can you create your own cover according to your needs, you can also choose what percentage you get back, and go to the registered provider of your choice.

Basic Hospital^ cover includes accident-related and basic procedures, with key features including joint reconstructions and investigations; wisdom teeth, appendix, tonsil and adenoid removals; excess waived if hospital admission is the result of an accident; and emergency ambulance transportation.

Starter 60% Get 60 percent back on the most popular basics – general dental, physio and optical.

And, depending on your needs, you can add to this cover with one or all of the below:

Smile includes additional cover for general dental, plus cover for more complex dental treatments, such as orthodontics, crowns and surgical extractions.

Mid Hospital cover includes the Basic Hospital range of essential services, as well as day surgery and procedures (such as colonoscopies), heartrelated services and rehabilitation.

Repair includes additional cover for physio, plus chiro,

Mid Hospital with Pregnancy cover

Health Boost includes additional cover for

includes the same procedures as our Mid Hospital option, as well as pregnancy and related services and a private midwife.

remedial massage, podiatry, natural therapies and more.

optical, plus a range of services, such as psychology, dietetics and pharmacy.

OR

Gold Hospital cover includes an extensive range of procedures – all those included in our Mid Hospital cover, as well as psychiatric services, hip and knee replacements, eye surgery and dialysis – but without things you might not need, such as pregnancy and related services.

Platinum Hospital is our highest level of cover. Giving complete peace of mind, it includes all features of the Gold Hospital option, as well as gastric banding, obesity procedures and pregnancy and related services – including fertility treatments (IVF, GIFT) and a private midwife.

Platinum 80% Our highest level of extras cover allows you to get 80 percent back on the full range of extras services and enjoy higher yearly limits.

Whether you want the most basic level of cover so you’re prepared for accidents and simple procedures, or you want maximum coverage for peace of mind, our range of products allows you to tailor your cover to suit your needs.

To ensure you have the best cover to suit your needs, call us on 13 29 39 and ask us for a ‘Right Cover Check’, or visit australianunity.com.au to find out more. *To view a fact sheet for the full list of procedures, claim limits, waiting periods, restrictions and exclusions that apply to each cover, go to australianunity.com.au/factsheets ^Basic Hospital is only available as a singles or couples cover.

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LIVE WELL

Slow down andthrive

Stop what you’re doing now and look out the window.

Take a few deep breaths and enjoy just ‘being’. Feel good?

Maybe it’s time you gave your life a slow makeover.

WORDS STEPHANIE OSFIELD

DO YOU SPRINT through each day – gobbling down meals, fast-tracking work and sending an endless stream of text messages, because there’s just no time to talk? In our busy world, living in the fast lane is regarded as aspirational.

But as we limp to the end of each week, many of us feel trapped by our schedules and burnt out by the sheer pace of our daily regimen.

Enter the Slow Movement: a worldwide initiative promoting the personal and global benefits of living a slower, calmer, more considered and self-determined existence. The aim? To make room for mindful enjoyment of everything, from wholesome food and family to culture and community.

Italian journalist Carlo Petrini coined the term ‘Slow Food’ movement after he staged a public protest in 1986 against the opening of a fast food outlet at the historic Spanish Steps in Rome. “The movement started as a reaction to unhealthy, over-produced, homogenised food but soon widened to become a counterpoint to the growing materialism and greed of the ‘80s,” says Sarah Wilson, a vocal champion of the Slow Movement in Australia and author and founder of I Quit Sugar – a book, website and program that espouses slow-eating principles.

The Slow Movement is the antidote to our epidemic of being time-poor. For Carl Honoré, revered Canadian Slow Movement ambassador and author of manifestos including The Slow Fix, the movement is like a wake-up call for society. His personal ‘aha’ moment came when he reacted to his own misguided desire to purchase a collection of One-Minute Bedtime Stories to read to his children.

“The Slow Movement is a cultural revolution against the notion that faster is always better,” explains Honoré. “It is about savouring the hours and minutes rather than counting them. It is about quality over quantity in everything and has become a

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universal label to explain the benefits of doing everything at the right speed – from sex, work and education to exercise.”

As the Slow Movement has gained wider appeal, it has been applied to all aspects of living, from slow travel (think low-impact and eco-friendly) and slow money (raising funds for slow enterprises) to slow fashion (choosing vintage and sustainably made garments) and slow parenting (prioritising daydreaming and play rather than enrolling children in a host of after-school activities).

connected with me, because I grew up on a subsistence farm near Canberra,” she recalls.

Though she always embraced the principles of recycling and having few material possessions, and had adopted yoga and meditation to help her slow down, it was not until she became extremely unwell with a thyroid condition in 2007 that she gave her busy, rushed, city life a complete ‘slow makeover’.

“To help heal myself, I relocated to Byron Bay with two suitcases, which contained everything I owned,” says Wilson.

“It is about savouring the hours and minutes rather than counting them.”

Carl Honoré, Slow Movement ambassador In Australia, the picturesque towns of Goolwa in South Australia and Katoomba in the Blue Mountains of New South Wales are both now official Cittaslows (‘slow cities’), because they encourage ‘slow’ priorities such as diversity, sustainability and a celebration of local produce, culture and traditions. Canberra hosts the Slow Festival every October, and, at a national level, the Slow Magazine – which guides readers on how to live a richer, more leisurely existence – has garnered an increasing following.

On the global stage, Japan has a ‘Sloth Club’. In the US, The Long Now Foundation is constructing a giant clock that ticks only once a year to remind people to slow down. And in countries including England, Wales, Norway, Germany, Portugal and Poland, Cittaslow National Networks have also been formed.

Wilson first encountered the Slow Movement while travelling in Europe in the 1980s. “Its focus on getting back to basics with food, possessions and priorities really

There, she lived for a year in an old shack on three hectares of forest and slipped into a slower pace that allowed her to enjoy the rhythms of nature, the seasons and the day.

“Suddenly, my life had flow, and as I took time to cook fantastic healthy meals from scratch and reflect and enjoy nature through walking and surfing, happiness and wellness and new ideas flowed into me,” she explains.

Though some ‘slow movers’ relocate to the country or seaside or leave high-flying jobs, the Slow Movement does not require opting out. ”Day to day, it is about little changes, like taking 10 minutes either side of a busy meeting or sitting in a park to eat your lunch mindfully,” explains Wilson.

“I’m living back in the city now, but with a slow mindset. I don’t own a car. I travel everywhere by bike – one that has no gears that I built myself. On the way home, if there is a beautiful sunset, I can stop and take it in for a while then head home feeling more refreshed. It is incredibly freeing.”

10 ways

to slow down

Want to stop racing through your life? Carl HonorĂŠ suggests the following tips: 1 Downsize your calendar.

2 Question your inner speed demon.

3 Take up a slow hobby.

4 Stop clock-watching.

5 Rediscover the joys of the slow table.

6 Take a walk.

7 Meditate.

8 Consider an alternative approach to your health.

9 Turn off electronic devices.

10 Vacation slowly.

Author, blogger and Slow Movement devotee Sarah Wilson

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MIND

Overcoming your

fear change of

Dealing with the unknown doesn’t have to be terrifying. Try these six simple strategies and take the fear factor out of change.

WORDS SIMONE MCCLENAUGHAN

CHANGE CAN BE SCARY. People stay in jobs they hate, endure relationships they don’t want, keep unhealthy habits and stick to the same routine day in, day out, week after week and year after year. According to The Happiness Institute’s Jen Knutson – a wellness coach with master’s degrees in psychology and health education – this is because “we don’t like the instability that change can create”.

Some of the biggest changes experienced during a lifetime include the birth of a baby, a relationship starting or ending, death, moving house, starting a new job, losing a job, retiring, becoming an empty-nester, ageing, a decline in health or quitting a 12 > wellplan

MIND

substance – encompassing anything from alcohol to sugar. Some of these events we bring on ourselves; others are out of our control. “Change forces us to adjust to the new, and this is out of our comfort zone,” explains Sydney-based clinical psychologist Dr Cindy Nour.

Change can impact our lives both positively and negatively. While it can lead to heightened levels of self-doubt, guilt and sadness – and even bring on negative coping strategies, such as comfort eating, alcoholism or smoking – change can also engender feelings of empowerment, hope, productivity, strength, satisfaction and pride. To help you channel the good in change, our experts recommend these six steps.

1Accept the idea of change

Despite the potential pitfalls, Knutson believes humans are built to cope with change. “Change is inevitable, so we have to accept the idea of it,” she says, adding that, while change might happen at inconvenient times, you must try to be flexible when it comes your way.

Dr Nour agrees, explaining that resistance to change can actually hinder your ability to not only come to terms with the idea of change, but to deal with the change itself.

“This is because resistance could be a sign of being stuck in a rut,” she says. “Feeling stuck can reduce your ability to be creative and to solve a situation that needs a change.”

2Take smaller steps

When faced with change, instead of looking at the big and overwhelming picture, look at the smaller pieces of the puzzle.

“Break things down into less threatening pieces, and take short-term steps that

will result in long-term change,” suggests Knutson. “Small changes will often help you become accustomed to long-term change.

For example, if you want to lose 50 kilograms, break it down into 10 lots of five-kilogram goals instead.”

3Believe in yourself

“You need to believe in yourself and have faith in your abilities to handle a variety of situations,” says Knutson. She advises focusing on your strengths and calling on them when uncomfortable situations or times of change occur.

4

Approach it differently

“Try looking at the situation from a different perspective,” suggests Knutson.

“Work through the pros and cons, then acknowledge the cons but focus on the pros and be excited about the possibilities.

Change can be exciting – it is what we make of it that makes the difference.”

Dr Nour agrees. “Try to see problems as challenges instead of threats,” she says. “If you are afraid of change, your immediate reaction is to see a threat in anything that’s different to what you’re used to. So, you tend to stick with what you know, even if it is not serving you well.”

All changes present challenges, and sometimes that can make it difficult to cope. As such, it’s important to have access to support if times get tough.

■ To

find a psychologist near you, visit psychology.org.au, or visit your GP for a referral.

■ For

those aged under 25 and experiencing difficulties, visit reachout.com for help and guidance.

■ For

anyone needing support or advice for depression or anxiety, visit beyondblue.org.au or call 1300 224 636.

■ If

facing a mental health emergency, call Lifeline on 13 11 14.

5Develop a sense of optimism

“Anxiety gets in the way of change and results in us avoiding the things that we need to change in our lives,” says Dr Nour. “This is called learnt helplessness: people learn to be helpless in life so they don’t have to make changes. Learnt optimism is the opposite of this, whereby through life’s experiences, you learn to be positive.”

To channel learnt optimism, Dr Nour recommends releasing perfectionist

“If you are afraid of change, your immediate reaction is to see a threat in anything that’s different to what you’re used to.”

Clinical psychologist Dr Cindy Nour

Helping hand

tendencies, developing a less blackand-white way of thinking and setting realistic expectations.

6Investigate your values

One way to confront change, says Knutson, is to work out what your personal values are, as these can guide your decision-making. She offers the example of a vegetarian wanting to lose weight, but is told that to do so, they must eat a high-protein diet of meat and poultry.

“When change is not aligned with our values, it makes it harder to deal with,” she warns.

“This can lead to a sense of ambivalence, where it’s hard to be motivated to do anything at all.” wellplan > 13

The

pros and cons

of functional foods ‘Functional’ foods have a growing presence on supermarket shelves, but are they better for you than ‘regular’ food?

WORDS ANGELA TUFVESSON

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IN OUR QUEST for pre-packaged convenience, ‘functional’ foods are a popular option. Such foods have been modified to provide extra health benefits beyond basic nutrition, particularly when it comes to reducing the risk of chronic disease. Functional foods are fortified with everything from omega-3 to iodine, folate and Vitamin D and are touted as the solution to a range of nutritional deficiencies.

Of course, marketers know that if we are choosing between two similar products, we’ll most likely go with the option that offers more. But beyond the hype, do functional foods offer real benefits?

The good At the supermarket, you can purchase functional varieties of many foods. Some of the best-known examples lining the shelves are products fortified with calcium and Vitamin D, which seek to address common

NOURISH

meaning food manufacturers must add specific vitamins or minerals to a certain food or foods2.

For example, in Australia only, all breads are fortified with folic acid (a form of the B vitamin folate) – and iodised salt must be used in bread products in place of non-iodised salt3.

“The rationale is that everyone eats bread, and low folate in pregnant women is associated with neural tube defects,” says Professor Noakes. “So, rather than getting mums to pop supplements all the time, the quickest way to ensure greater folate sufficiency is to put it into food that is widespread.”

One of the most well-researched and effective functional foods is margarine fortified with plant sterols, which research shows helps to lower cholesterol4. “At the CSIRO, we’ve undertaken a number of research studies that verify the fact that if you consume 25 grams a day of margarine that contains plant sterols, you will lower your plasma cholesterol level by 10 percent,” says Professor Noakes.

This, in turn, can help lower the risk of heart disease – Australia’s biggest killer5 – by 25 percent or more, which is significant given that 50 percent of Australians have elevated cholesterol levels4. But for the other half of the population, could cholesterol-lowering products carry any risk? Professor Noakes says there’s no need to fret – a common reaction for parents concerned about exposing their children to foods with unnecessary functions.

“Parents are often worried about whether their children are getting enough nutrients, but if a child inadvertently ate margarine with plant sterols, I don’t think there would be any particular adverse effect.” nutritional deficiencies – particularly for women of childbearing age, postmenopausal women who have increased calcium requirements, and people starved of Vitamin D-rich sunlight during winter1.

In Australia, vitamins and minerals can only be added to foods in keeping with the Food Standards Code2. According to Professor Manny Noakes, Senior Research Dietitian at the CSIRO, manufacturers cannot make health claims unless they are pre-approved by Food Standards Australia New Zealand (FSANZ).

“They can’t make non pre-approved health claims; however, they can make nutrition claims,” she says. “So any products that are fortified with vitamins and minerals can’t say the product is going to do ‘x’ to your health. All they can say is that these particular products contain these extra nutrients.”

In addition to regulating such claims, FSANZ imposes mandatory fortifications,

The bad The trouble with functional foods is that it’s still unclear how vitamins and minerals interact with foods to which they’ve been artificially added. “On the whole, we don’t know what a supplement is doing when it interacts with a food,” says Dr Phillip Parker, a lecturer in nutrition sciences at Melbourne’s Deakin University.

“It could be that the bioavailability of the supplement is greatly reduced because it’s trapped within the food matrix,” he explains.

“If it’s high-fibre bread that has vitamin supplementation, for example, the fibre in the bread may be dragging the vitamin through the gut so it’s not absorbed properly.”

Both Dr Parker and Professor Noakes agree that most people – including vegetarians and vegans – will get all the nutrients the body needs by eating a healthy, wholefood diet without functional foods.

The way forward Despite the pitfalls, functional foods are a growing global industry6 as we become increasingly concerned about the risk of chronic illnesses like Alzheimer’s disease, cancer, diabetes, heart disease and osteoporosis.

According to the CSIRO’s Professor Manny Noakes, researchers are continually exploring more effective functional food combinations. Two recent projects, she explains, have included the extraction of a component of red wine called resveratrol – which is thought to reduce the risk of heart disease – and investigation into the power of the dairy fat CLA (conjugated linoleic acid) in reducing body fat.

Dr Parker says people who are deficient in a particular vitamin or mineral despite eating a healthy diet – perhaps because of an allergy – may want to consider filling any gaps with pharmaceuticals rather than functional foods so that dosage is monitored and any adverse interactions between vitamins and foods is limited.

“If someone has a true deficiency, I suggest they go to a GP and the GP prescribes a set dose of that supplement from a pharmaceutical product like a vitamin pill,” he says. “With a pharmaceutical, you know how much to take and that you’re taking the correct dose.”

Functional foods can also confuse our perception of healthy foods and feed an increased appetite for processed goods over fresh produce. Orange juice is a common culprit – just because it’s fortified with vitamins and minerals doesn’t mean it’s a more nutritious choice. “If you’re drinking fortified orange juice that’s high in sugar, you’re still not getting a lot of the fibre and other nutrients that you would from eating an orange,” says Dr Parker. “We don’t need juices and we certainly don’t need fortified juices.”

References: 1 ods.od.nih.gov/factsheets/Calcium-QuickFacts/ 2 foodstandards.gov.au/consumer/nutrition/vitaminadded/ Pages/default.aspx 3 foodstandards.gov.au/consumer/nutrition/ folicmandatory/pages/default.aspx 4 foodscience.csiro.au/functionalfoods.htm 5 heartfoundation.org.au/driving-change/Pages/ federal-advocacy.aspx 6 bccresearch.com/market-research/food-andbeverage/FOD023B.html

wellplan > 15

Turning

the tide

While it’s no longer a death sentence, AIDS is still misunderstood, and cases of HIV are on the rise.

However, education and a renewed commitment to using protection may help curb the spread.

WORDS EMMA CHARLOTTE BANGAY

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WHEN YOU HEAR about AIDS or HIV, you may still consider it someone else’s disease, an illness that afflicts only a minority group or something that is no longer as serious as it was back in the ’80s and ’90s.

But none of this is true. In fact, according to the Kirby Institute, new HIV diagnoses in Australia are at a 20-year high.

In 2013, 1,235 people were diagnosed with the blood-borne virus – representing a 70 percent increase on the number documented in 1999 when diagnoses were at their lowest. There are now an estimated 26,800 people living with HIV in Australia, with around one in seven unaware they have the virus, according to estimates in the report1.

AWARENESS

of new HIV diagnoses occurred among men who have sex with men; 25 percent were attributed to heterosexual contact (most commonly among Australians of African or South-East Asian extract); and 2 percent were due to injected-drug use1.

Gay men or other men who have sex with men are still in the highest risk category and this is where the increase in cases of HIV has been seen. Associate Professor David Wilson of the Kirby Institute says that although rates of testing are still maintained, there is a reduction of condom use in these groups, which he terms “condom fatigue”.

However, given that a quarter of cases occur among the heterosexual community, everyone needs to be vigilant. “You never know the history of someone’s partner, so at the beginning of the relationship, the conversation has to be had. Tests can be done,” says Associate Professor Wilson.

Communication breakdown?

HIV and AIDS: what’s the difference?

Understanding that HIV and AIDS are not the same thing is very important in reducing the fear around the disease.

HIV (human immunodeficiency virus) attacks the immune system, making someone much more vulnerable to disease and infection. AIDS (acquired immune deficiency syndrome) is a disease that is caused by HIV when the body’s defences are low.

Groups most at risk The Kirby report shows that from 2009 to 2013, 67 percent

Since the early campaigns about HIV and AIDS more than two decades ago, the level of communication has tapered off considerably.

For Gens Y and Z, in particular, this has meant less discussion and awareness of the risks.

Alischa Ross is CEO of YEAH Australia, a national, youth-led HIV and sexual-health awareness organisation. YEAH focuses on providing a unified platform that brings young Australians together to work collectively on promoting positive sexualhealth messages, including information about HIV. Peer education is at the core of the organisation’s work in communities around Australia.

“From YEAH’s experience in leading Australia’s national youth-focused HIV and sexual-health promotion campaigns, the disturbingly inadequate sex education available to young people leads to a widespread mistaken belief that HIV no longer poses a risk,” says Ross. “We know from research that young people are now engaging in sex younger, having more sexual partners

and are often not using barrier method protection, such as condoms, during sex.”

A recent survey2 conducted by YEAH with 5,548 young people found that 47 percent of respondents said they want more sexualhealth information, specifically on: ■ sexually transmitted infections ■ accessing youth sexual-health services ■ healthy relationships, including issues of respect and consent.

“Despite advances in HIV treatments, what we must focus on promoting is a message that prevention is always preferable to a cure,” says Ross. She also believes that scare tactics are not the most effective deterrent. “People prefer to hear positive messages about what they can do to look after their health as opposed to what not to do,” she says.

Healthier, longer lives Although HIV rates have risen in Australia, Associate Professor Wilson says there are some positive messages: “People are no longer dying of HIV/AIDS; we are keeping people alive,” he says.

“In the 1980s, we had an AIDS epidemic and people were dying rapidly. There was nothing we could do. Now, AIDS is a reversible and infrequent event and there is very little AIDS anymore.”

Modern treatments work by dropping the viral load in the blood to an undetectable level.

In a few months, this then lowers the chance of transmission by over 90 percent. Consequently, treatment can reduce the risk of spreading infection while also improving individual health.

The key to curbing the spread of HIV is a re-invigoration of targeted awareness, maintenance of testing and consistent treatment, says Associate Professor Wilson.

“Yes, there is an increase in HIV, but the treatments can slow the rate a virus replicates in the body,” he says. “As long as someone is treated early, they can recover.

“HIV is not a death sentence – it is a long-term chronic illness, and that is an amazing success story.”

Zero is the target Now in its 26th year, World AIDS Day – on 1 December – is the annual global initiative aimed at raising awareness about the issues surrounding AIDS and HIV. The culmination of a week of events from 24 November, the global theme this year is Getting to Zero: Zero new HIV infections. Zero discrimination.

Zero AIDS related deaths. For more information, visit: worldaidsday.org.au

References: 1 kirby.unsw.edu.au/news/annual-hiv-surveillance-report-2014 2 Survey results not released at time of publication. For details, visit: redaware.org.au/all-about-yeah/yeah-reports/

wellplan > 17

MOVE

Finding the right fit If you’ve started an exercise program, well done. If you’ve stuck to it, that’s even better.

WORDS HELEN HAWKES

RESEARCH SHOWS THAT almost 50 percent of people who begin an exercise program drop out in the first six months1.

Exercise physiologist and author of Get in the GO Zone Mark McKeon believes the key to beating such odds lies in finding an activity you enjoy. He says it’s therefore important to ask yourself a few questions before you begin your new regime: do you like working out in a group or alone? Indoors or outdoors? What’s your budget? What’s your reason for doing it – to lose weight, build bones or increase stamina?

Here are a few exercise options that cater for a range of fitness types and lifestyle choices.

Walking PROS: It’s free and you don’t need any special equipment. You can also do it solo, with a friend or as part of a group.

CONS: It doesn’t build upper-body strength.

SUITS: Anyone, from beginners to elite athletes.

RESULTS: “Walking can help you retain strength of bone in the lower body,” says McKeon. “It is also good for mobility and cardiovascular health.”

And according to a US study that examined the effects of physical activity during late adulthood, walking at least 10 kilometres a week retards shrinkage of the brain and preserves memory2.

Pilates PROS: Pilates is one of the best exercises you can do to strengthen core muscles and tone your entire body, says Pilates and yoga teacher and personal trainer Josie Cain.

CONS: You need specialised instruction to do Pilates, because the exercises are very specific.

SUITS: Anyone who wants better posture and a stronger core and back.

RESULTS: Improved flexibility; increased muscle strength, tone and control; improved stabilisation of your spine and posture; and rehabilitation or prevention of injuries related to muscle imbalances3.

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MOVE

Time

trial

You need to exercise three times a week for four weeks to form a fitness habit, says exercise physiologist and author Mark McKeon.

“Tracking your progress can also help keep you motivated, depending on what you are trying to achieve,” he says. “But basic measurements such as resting heart rate or hours of unbroken sleep are good guides to how you are going.”

McKeon adds that if, after four weeks, you’re seeing no improvement, your technique may be wrong and you should seek professional help.

Running PROS: Running is an intense cardiovascular workout that builds strength in the legs. It also burns kilojoules, so is good for weight management, says McKeon.

CONS: “Running is very hard on the knees, ankles and hips,” he explains, adding that it puts a heavy load on joints, ligaments, tendons and muscles throughout the body.

SUITS: High-adrenalin types who don’t have joint problems and want to develop stamina.

RESULTS: You’ll control your weight, build muscle in your legs and increase circulation and heart health.

Yoga PROS: Yoga can aid stress management, cardiovascular fitness and circulation, digestion and joint mobility3. Researchers at Melbourne’s RMIT University have also found that yoga can help older people overcome insomnia and improve their mental and emotional health4.

CONS: If it’s not taught properly, yoga can damage muscles or joints, explains Cain.

“An experienced instructor will offer options for all levels and remind you not to force the body in any posture,” she says.

SUITS: Anyone who wants to be stronger, more flexible and more centred.

RESULTS: You’ll learn an exercise discipline that you can practise for life; you’ll lower cortisol levels; and you’ll strengthen and lengthen muscles.

Cycling PROS: It’s a great cardiovascular workout and can be social, especially if you belong to a cycling club.

CONS: “Cycling can be dangerous, unless you’re doing it in a gym,” says McKeon.

SUITS: Anyone who likes to ride a bike and wants to combine their passion with a workout.

RESULTS: You’ll build endurance, as well as lower-body strength.

Weight training PROS: It strengthens bones, builds muscle and burns kilojoules. It also improves stamina and can help keep you mobile and strong for life.

CONS: There’s a high risk of injury if you don’t use the correct technique. “Start slowly and take your time to perform each exercise perfectly, under supervision if necessary,” says Cain.

SUITS: Young and old alike who want to build muscle and bone and increase functional

fitness. Strength training in those aged 60 and over increases muscle strength by increasing muscle mass and improving the activation of muscle fibre5.

RESULTS: Weight training – particularly among older adults – can reduce the loss of muscle mass and the resulting loss of motor function5.

Swimming PROS: Swimming is a low-impact activity, so is suitable for anyone with joint problems, such as arthritis.

CONS: You may need lessons. And, because swimming is not a weight-bearing activity, it doesn’t do much for the bones, so needs to be supplemented with weight-bearing exercise6.

SUITS: All ages and fitness types, including the frail and elderly.

RESULTS: Swimming exercises the entire body but particularly the muscles of the back, chest and arms. A recent US study by The Cooper Institute in Texas compared blood pressure, cholesterol levels, maximum energy output and other measures of cardiovascular health across nearly 46,000 male and female walkers, runners, swimmers and ‘couch potatoes’.

Swimmers and runners had the best results, followed fairly closely by walkers6.

Exercise DVD PROS: Working out at home with an instructional DVD is a cheap and convenient option.

CONS: It’s easy to become bored with the program or let it slip if you are busy. You also need to follow instructions carefully and include warm-ups to avoid injury.

SUITS: Anyone who has young children or is on a limited budget.

RESULTS: A regular home workout should increase your fitness levels. But start slowly, advises Cain – around two sessions a week – and you’ll be more likely to stick with it.

Team sports PROS: Team sports offer friendship and fun, says McKeon. There’s also a higher motivation to show up. “The percentage of people who stick with it is about double that of the gym,” he says.

CONS: The stop–start nature of most team sports may put strain on joints and ligaments.

SUITS: Social types and anyone who enjoys a competitive element with their exercise.

RESULTS: That depends on the sport, but if you turn up regularly, you should strengthen muscle and improve your fitness levels.

References: 1 American Journal of Preventive Medicine, ‘Self-regulatory processes and exercise adherence in older adults: executive function and self-efficacy effects’, September 2011 2 Neurology, ‘Physical activity predicts gray matter volume in late adulthood: the Cardiovascular Health Study’, 19 October 2010 3 Better Health Channel, ‘Pilates and yoga – health benefits’ betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ Pilates_and_yoga_the_health_benefits 4 International Journal of Yoga, ‘Yoga in Australia: Results of a national survey’, Jul–Dec 2012 5 Deutsches Ärzteblatt International, ‘The Intensity and Effects of Strength Training in the Elderly’ May 2011 6 BizNews.com, ‘Why swimming is so healthy for your heart – and the rest of you’, 12 February 2014, biznews.com/health-biznews-com/2014/02/swimming-good-ticker-rest/

wellplan > 19

EAT WELL

Savouring the

moment

Food writer, farmer and Slow Food devotee Sophie Hansen takes us on a farm-to-plate journey with recipes that focus on locally sourced and mouth-watering spring produce.

RECIPES SOPHIE HANSEN

Piedmontese capsicums Serves 6–8 Prep: 10 minutes Cooking time: 1½ hours 4 red capsicums, halved and seeded 4 tomatoes 8 anchovy fillets, drained and finely chopped 4 garlic cloves, finely chopped 2 tablespoons capers, chopped 2 tablespoons olive oil 1 tablespoon balsamic vinegar Mixed salad leaves, to serve Handful of basil leaves, to serve 20 > wellplan

1. Preheat the oven to 160°C. Lightly oil a large baking dish, then place the capsicum halves, cut side up and well spaced, in the prepared dish.

2. Score a cross at the base of each tomato and slip them into a saucepan of boiling water for 30 seconds. Dip the tomatoes in iced water and peel their skin, then cut them in half lengthways and place one half, cut side down, inside each capsicum boat.

3. Combine the anchovy, garlic and capers and scatter them over the tomato.

Drizzle the tomatoes with oil and balsamic and bake for 1½ hours, until the capsicum and tomato are soft and tender. Place mixed salad leaves on a large serving platter and top with the capsicum boats.

4. Scatter basil leaves over them to serve.

EAT WELL

Market salad with fresh feta Serves 4 Prep: 10 minutes Cooking time: 10 minutes

This is an edited extract from Local is Lovely by Sophie Hansen, published by Hachette Australia, $35rrp.

500g kipfler potatoes 1 cup fresh feta cheese, crumbled 2 cups mixed salad leaves 1 cup broad beans, blanched and shelled Âź cup extra-virgin olive oil Juice of 1 lemon 1 teaspoon honey 1 garlic clove, crushed Crusty bread, to serve Edible flowers, to serve (optional)

1. Scrub or peel the potatoes, then place them in a saucepan of cold water. Bring to the boil and cook until tender. Drain and let cool a little, then toss with the cheese, salad leaves and beans.

2. Put the oil, lemon juice, honey and garlic in a jar and shake vigorously.

3. Before serving, pour the dressing over the salad. Gently toss to coat and top with the edible flowers, if using. Serve with crusty bread. wellplan > 21

EAT WELL

Slow-roasted lamb shoulder with currants and pine nuts Serves 6–8 Prep: 15 minutes (plus soaking time) Cooking time: 4 hours ½ cup currants 1 cup verjuice or white wine 4 tablespoons olive oil 1 onion, diced 2 garlic cloves, finely chopped 1 tablespoon thyme, finely chopped 1 tablespoon parsley, finely chopped 1 tablespoon finely grated orange zest 1∕3 cup pine nuts 1 boneless lamb shoulder (about 2kg) 1. Preheat the oven to 140°C. Place the currants in a little bowl and pour the verjuice or white wine over them. Set aside to soften and soak for half an hour or so.

Using a large, heavy casserole dish that is 22 > wellplan

suitable for the stovetop as well as the oven, heat the oil over a medium heat and cook the onion for about 5 minutes, until translucent. Add the garlic, herbs, orange zest and pine nuts and then pour in the currants and verjuice or white wine. Place the lamb shoulder on top, cover with a lid, then cook in the oven for 4 hours. Baste the lamb with the pan juices every half an hour or so. If it’s looking at all dry, add a little more wine or a splash of water.

2. After 4 hours, remove the lamb from the dish and let it rest under a tent of foil. Place the dish on the stovetop and turn the heat to high. Add a little more wine and a splash of water and stir well until you have a nice rich sauce. To serve, flake the lamb onto a warm platter and pour the sauce over it.

EAT WELL

Honey and apple mint ice-cream Serves 4–6 Prep: 15 minutes (plus infusing and freezing time) 1 litre milk 1 cup unsprayed apple mint 8 egg yolks 1 cup honey 2 cups pouring cream 1. Bring the milk to the boil, then stir through the apple mint and set it aside to infuse for a couple of hours. Beat the egg yolks until they’re pale, then beat in the honey. Strain the cooled milk into the egg yolk and honey mixture, then gently stir to combine. Stir in the cream. Churn the mixture in an ice-cream maker and freeze it.

2. If you don’t have an ice-cream maker, pour the mixture into a container, put it in the freezer for an hour, then remove it and whisk briskly to break up the ice crystals before returning it to the freezer.

3. Repeat this process a couple of times until the ice-cream is smooth and creamy. Serve or return to freezer.

WIN

For your chance to win one of five Local is Lovely cookbooks, tell us in 30 words or less what slowing down means to you.

Email your entry, including your name and membership number, to wellplan@australianunity.com.au or mail it to wellplan magazine – Cookbook Competition, Australian Unity, Reply Paid 64466, Melbourne VIC 8060 (no stamp required) by 30 September 2014.

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

wellplan > 23

NUTRITION

Non-dairy

calcium

sources of

Dairy products, such as milk, cheese and yoghurt, offer the richest source of calcium – but what if you can’t tolerate dairy or choose to exclude it from your diet?

WORDS SHANNON CRANE WE ALL KNOW that calcium is vital for strong bones and teeth, but did you know it’s important for muscle function and a healthy heart, too? To ensure we’re getting enough, Healthy Bones Australia recommends adults consume around 1,000 milligrams of calcium per day – or 1,300 milligrams for pregnant or breastfeeding women, teenagers aged 12 to 18, women aged over 50 and males aged over 701.

Of course, people who don’t consume dairy – whether by choice or for medical reasons – need to rely on other sources to get their daily dose. Here, Katie Thomsitt, Accredited Practising Dietitian and spokesperson for the Dietitians Association of Australia, outlines the best nondairy sources of calcium, based on the ‘Calcium Content List’ from Healthy Bones Australia2.

Lactose-free dairy alternatives For people avoiding dairy because of lactose intolerance, Thomsitt recommends eating lactose-free, calcium-enriched alternatives to dairy products. “The calcium content tends to be quite on par with other dairy foods,” she says.

Crunching the numbers: One cup of calciumenriched soy or rice milk or yoghurt provides around 200–300 milligrams of calcium.

Other nutritional benefits: Some dairy alternatives are fortified with Vitamin D, which is important for calcium absorption.

Other soy-based foods Thomsitt explains that tofu, if it’s the hard/firm variety, has a comparable amount of calcium to dairy, whereas soft tofu has much less.

Crunching the numbers: Half a cup of hard tofu contains around 300 milligrams of calcium.

Other nutritional benefits: Protein and iron.

Oily fish Salmon, sardines and prawns contain more calcium than most other non-dairy sources. “You get up to 200 milligrams of calcium in, say, five sardines or a small tin of salmon, so they would be the next best options if you’re not able or not wanting to have dairy,” explains Thomsitt.

Crunching the numbers: A small tin of red 24 > wellplan

salmon contains around 180 milligrams of calcium; tinned tuna, on the other hand, only has around 10 milligrams.

Other nutritional benefits: Omega-3 and omega-6 fatty acids.

Green vegetables “Broccoli and spinach are good sources of calcium, although you would need to eat a lot to reach your daily intake,” says Thomsitt.

Crunching the numbers: One cup of cooked broccoli contains about 50 milligrams of calcium, while spinach offers around 20–30 milligrams per cup.

Other nutritional benefits: Fibre and iron.

Nuts and seeds Of all nuts and seeds, Thomsitt says almonds and sesame seeds provide the most calcium: 30 grams of the latter offers around 20 milligrams.

Crunching the numbers: A quarter of a cup of almonds provides about 95 milligrams of calcium.

Other nutritional benefits: Protein and fibre.

Calcium supplements:

the low-down

According to dietitian Katie Thomsitt, calcium should ideally be included naturally in your diet – with supplements only used as a last resort. “Calcium supplements are a synthetic form of calcium, so it’s not in its natural form,” she says. “The body can’t readily absorb it and get the optimal health benefits provided by natural forms of calcium in food.”

For tailored nutrition advice, speak to an Accredited Practising Dietitian. Visit the Dietitians Association of Australia website to find one near you: daa.asn.au

References: 1 healthybonesaustralia.org.au/how/calcium/how-muchcalcium-is-enough/ 2 healthybones.com.au/resources/food_and_ calcium_content_list.pdf

WELLPLAN REWARDS

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Cancer Council also cares about the community – and preventing a disease that touches so many people. That’s why sales of all Cancer Council products help fund cancer research, patient support and education. So, when you buy a Cancer Council product, you’re doing more than just protecting your family’s health.

Harvest Box First two boxes half price Harvest Box will bring healthy and delicious snacks straight to your desk – the perfect way to enjoy a treat and boost your energy during the day. The concept is simple: each week, you’ll receive a box of four portions of snacks selected to suit your tastes from a growing range of over 50 mixes of nuts, dried fruit and seeds. Sign up online, tell Harvest Box what you prefer in their product range, and they’ll deliver it straight to your desk each week – anywhere in Australia. Plus, you can cancel or reactivate your order at any time.

deLUXE Linen Archicentre 15% off Archicentre property design, inspection or advice services Archicentre has been helping homebuyers, builders and renovators avoid costly mistakes since 1981.

Whether you’re buying a house, building your dream home or planning a renovation, it’s important to get expert advice to safeguard your investment. Archicentre can inspect older homes for building faults and termites, check workmanship quality on new homes, prepare design concepts for new homes or renovations, or simply provide some useful advice about problems with your existing home.

Whatever you’re doing, Archicentre’s independent and Building design and professional advice will help you inspection experts get it right.

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Save up to 80 percent on 600-thread count, 100 percent Egyptian cotton sheet sets; elegantly crafted quilt covers and pillowcases; and bedding accessories, including mattress protectors and quilts.

Plus, the range of 700 grams per square metre Egyptian long-staple cotton bath towels will ensure bathroom and bedroom alike receive the deLUXE treatment.

For more information and to redeem your offers, log in to Online Member Services at australianunity.com.au/ memberservices, click on the ‘Rewards’ tab and follow the prompts to Wellplan Rewards.

Please note that terms and conditions apply to all these offers.

wellplan > 25

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