NEW ZEALAND
WALK YOURSELF
SLIM
Your weekly plan & motivation guide inside
W N EO K L O AG M FRESH & FAST LIGHT MEAL RECIPES ALTERNATIVE THERAPY
‘Reiki healed my life after divorce’
Chelsea Winter
‘HOW TO EAT FOR HEALTH & HAPPINESS’ WHAT’S THE GUTS?
The new approach to inner health
TONE & TIGHTEN
EASY AT-HOME MOVES THAT WORK
quick
BODY BOOST
WHICH SUPPLEMENTS ARE RIGHT FOR YOUR AGE
b e i n f o r m e d │ b e n o u r i s h e d │ b e e n e rg i s e d │ b e i n s p i re d │ s i m p l y b e
At a glance IN THIS ISSUE YOU’LL FIND EVERYTHING YOU NEED TO LIVE YOUR HEALTHIEST, HAPPIEST LIFE... Shape up for summer 82
Walk your way to a trimmer, lighter you
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Your mini at-home workout
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Why mindful eating is the key to weight loss
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Eat well 50
Raw or cooked? How to get the most out of your veg
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Delicious, nutritious meals in a flash
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Flavoursome recipes starring poached chicken
Give yourself a health check 32
The latest research into your gut microbiome
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Which supplements should you be taking?
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Your healthy skin handbook
Become your best self: be informed, be nourished,
Boost your vitality 24
Minerals and vitamins for every age
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The healing powers of reiki
122
Simple ways to put a spring in your step
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The mood boosting benefits of kimchi
Meet some inspiring women 20
Why Chelsea Winter doesn’t cut out food groups
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Relax and unwind 104
Gal pals... why they’re your health’s best friend
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Return to slender... one woman’s mission
Schedule in a little play time
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The setbacks that made this actress stronger
Forget life balance... and start ‘tilting’
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ZM host Georgia Burt’s approach to healthy living
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Cloud-gazing... your path to inner peace
be energised, be inspired, simply be...
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We have a finite amount of brain space dedicated to making decisions
Don’t ask me...
IF YOUR BRAIN FEELS SO ‘FULL’ THAT YOU FEEL MENTALLY PARALYSED, YOU’RE PROBABLY SUFFERING FROM DECISION FATIGUE. READ ON...
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A choice too far...
save your mental space 1
Don’t schedule back-to-back meetings.
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Tackle your big tasks in the morning.
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Have the same breakfast every day, and organise your lunches in advance.
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o you ever get the feeling, after a busy day at work or running around after children, or both, that if you’re asked to make another decision your brain might just explode? It’s sometimes the reason why having to decide what’s for dinner can be a step too far. Well, it turns out it’s a real phenomenon – it’s called decision fatigue. According to experts at Florida State University, it’s the reason so many normally logical, rational people end up making silly, snap decisions when things end up in the too hard basket. We’re lacking the mental energy for our brain to Introduce a go through the convoluted process it few ‘non-negotiables’ has to negotiate each time it has to into your weekly schedule. make a decision, so it starts taking If your Saturday morning shortcuts instead. Either we make a yoga class is a non-negotiable, rash decision, because it’s quicker, or or Sunday brunch with we fail to make any decision at all. A the kids, the decision is series of controlled tests took place already made with participants in a series of decisionfor you! testing situations: grocery buying at the supermarket, bargain hunting at shopping malls, and weighing up which car to buy at a car dealership. The evidence was easy to see: we have a finite amount of brain space dedicated to making decisions – so use the brainspace early on, for the decisions that matter.
you toolr kit
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Have a ‘work uniform’, where you wear the same outfit every day, or a ‘work week’ collection of five outfits you wear every week – like fashion designers Emilia Wickstead and Vera Wang. Elizabeth Holmes, founder and CEO of healthcare company Theranos, whose own uniform is a black turtleneck, says, “It makes it easy, because every day you put on the same thing and don’t have to think about it – one less thing in your life. All my focus is on the work.”
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Set up regular appointments to exercise at the same time every day or week.
Expert tips and new thinking on healthy living
Healthy habits
NOW
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HEALTH
New Zealand has one of the highest rates of childhood obesity, but an Otago University study has found there are two ways we can combat it: establishing family rules around food, and reducing screen time. The study looked at 30 Pacific Island families and found that parents with healthy-weight children regularly ate breakfast and lunch, rather than skipping meals; had strict household food rules, eg no fizzy drinks; and limited children’s screen time, including television and gaming.
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WHAT’S TRENDING IN HEALTH AND FITNESS RIGHT NOW
BACK TO BASICS An Australian survey of more than 10,000 women found that 60 per cent of them didn’t meet the recommended 2.5 hours of physical activity a week, citing either exhaustion or lack of spare time as the main reason why. The real problem, according to survey director Dr Helen Brown, is that the women believed that the exercise required had to be an ‘official’ work-out, such as going for a 10km run or slogging it out at the gym. Her advice? Go back to the basics! Even incidental amounts of movement can have an impact. “Physical activity is not about that; it’s just making sure you’re active throughout the day, like using the stairs instead of the lift,” she says.
See food and cheat it
Turns out a well-designed ‘cheat meal’ – indulging in a dish you really love – can help maintain your weight. Not only does the odd treat reduce the risk of cravings leading to bingeing, it can help you overcome a weight-loss plateau, by boosting your metabolism and storing up glycogen in your muscles that you can use to turbo-boost your next workout. Experts recommend planning one cheat meal a week.
‘It’s making sure you’re active throughout the day’ 14
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It’s in the blood
Late expectations The ticking of women’s biological clocks is often associated with bad news, but a new study has found women who have children in their 30s instead of their 20s are more likely to live longer. A Portuguese study analysed data from 2004 to 2013 on women in 28 European countries and compared their expected life spans at age 65, based on how old they were when they had their first child. “As the age of pregnancy increases, so does the life expectancy of the women at 65. In other words, the older the women are at birth, the longer they live,” the authors of the study wrote. “It may be justified to promote pregnancy in the early 30s as a means to extend women’s life span.”
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High blood pressure for mumsto-be can pose a risk for both them and their babies, a study shows. Chinese researchers studied more than 88,000 mother/child pairs, looking at maternal blood pressure during pregnancy and then following up with the children when they were aged between four and seven. Every 10-unit increase in blood pressure was associated with a five to eight per cent increase in the risk of childhood obesity, even among women who weren’t hypertensive.
On the
BRIGHT SIDE
MASTERCHEF WINNER, AUTHOR AND ADVOCATE FOR HOME-COOKED MEALS, CHELSEA WINTER SHARES HOW SHE STAYS BALANCED AND WHY NOTHING’S OFF THE MENU
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he’s not afraid of butter or cream, and she hasn’t given up sugar. Carbohydrates pass her lips on a regular basis, as do wheat and meat. Yes, looking after her health is important to Chelsea Winter, but so is the pleasure she takes in cooking and eating. And she reckons she’s found a way to balance one with the other. “Food is obviously a huge part of being healthy – you really are what you eat,” says Chelsea. “My philosophy is to stay away from overly processed, refined, readymade food as much as possible. Sure, every now and then if I’m driving down to Hamilton I might go through a drive-thru – but it’s what you do most of the time that counts. And most of the time I stick to good old homemade, real food. There’s nothing I don’t eat.” Having won MasterChef back in 2012, Chelsea has established a career as a writer of hugely successful cookbooks. Her recipes are family-friendly, and there are plenty of sweet treats in the mix, along with hearty dinners and Kiwi classics with a modern twist. So what about clean eating? “I don’t pay any attention to it,” says Chelsea, resolutely. “Anyone who’s cooked out of my books will see that.”
The title of her fifth and latest book is Eat. Chelsea appreciates this can be a loaded word for anyone who has a tricky relationship with food. She’d like to be a part of changing that. “What I want is to be giving people back a good relationship with food, because ironically I think the more you get wound up trying to follow whatever diet is trending, the unhealthier it is. There’s enough stress in life without having to obsess about every crumb you put in your mouth. And it’s not that hard to have a good diet.” If you cook wholesome meals from scratch, rather than relying on the stuff from packets and jars, then you’re eating well, argues Chelsea. Admittedly she’s blessed with good genes and has never had to worry about losing kilos – in fact she was that kid at school who always got teased about being too skinny. “I don’t count calories,” she says. “I’ve never been down that track.” Instead her focus is on making food delicious. Vegetables are important, but serve them up plainly steamed and most kids are likely to push them to the side of the plate, she points out. So in Eat there is a cauliflower and pumpkin bake
‘There’s enough stress in life without having to 20
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New priorities
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obsess about every crumb you put in your mouth’
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Chelsea is all about moderation and balance – it’s how she approaches the ways she works and plays, as well as how she eats. That hasn’t always been the case. After the MasterChef win, she stepped away from a corporate job to build a career in food and for a while thought she had to say yes to every new opportunity that came along. Not surprisingly she ended up feeling exhausted and burnt out. So after turning 30, Chelsea paused for a moment to focus on how she could make positive changes to the way she was living. “I had a good think about things that weren’t adding value to my life any more,” she explains. “And I decided alcohol was one of those things. I took a couple of months off and liked it so much I decided to keep going. Now I always have a really ‘Food clear head and limitless energy. It’s awesome! I very, very is a huge rarely drink alcohol and part of being I think that plays a huge healthy – you role in my good health.” At about the same time, really are Chelsea sat down with her husband of four years, what you entrepreneur Mike Bullot, and eat’ worked out which parts of her new foodie career were giving her the most satisfaction. She realised what she enjoyed was writing the recipe books and interacting with her community of readers via her Facebook page, which has more than 350,000 followers. So she learned to say no to work offers that will pull her attention and energy away from those key areas. These days when Chelsea wakes in the morning she doesn’t panic about the long list of tasks she has to get through. “I wake up and go ‘Cool, I love everything I’m doing, more or less’ and I feel really fortunate.” «
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smothered in a rich, creamy, cheese sauce. Definitely not low-fat. “But at least you know your kids are going to be getting some vegetables.”
THE DAILY DOSE
LET OUR DECADE-BY-DECADE PLAN BE YOUR GUIDE TO HOW MANY SUPPLEMENTS YOU SHOULD BE TAKING TO UP YOUR CHANCES OF FEELING A MILLION BUCKS
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Regardless of your age or lifestyle, Sarah reckons the following are a must for women. Adjust them as suggested when you meet those lifestyle and wellbeing problems.
Vitamin C A vital support for absorbing iron and a protective antioxidant, it
This is a busy decade, often involving marriage, babies and a demanding job that all conspire to exhaust you. You might have PMS to contend with, and you may have a less-than-glorious sex life because you’re often just too tired.
» Magnesium Take 400mg a day to help energise you and relax tense muscles. » Calcium Balance your magnesium
intake with 800mg calcium and you’ll support your bone density too. Zinc If you’re trying for a baby, take 50mg a day to assist with fertility. Damiana This is thought to help perk up your love life, soothe anxiety and lift depression. Take 1-2ml of tincture three times a day. Indian ginseng Many ginsengs can aggravate, but this variety is more gentle, with its benefits including improved energy, stamina and immunity. And to soothe you, THE Australian Bush Flower Essence Peachflowered Tea tree can help calm the mood swings associated with low blood sugar levels and PMS. «
» » » »
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also helps your body create collagen. A good daily dose is 1000mg, but you can increase that to three times as much during a cold. B complex Essential for energy production in your body and for supporting your hormones. A good dose is 25-50mg of each of the main Bs (1, 2, 3, 5, 6 and smaller amounts of 9 and 12) in one B-complex tablet. These nutrients aren’t stored in the body, so you need to top up the supply every day. Omega-6 evening primrose oil or starflower oil is said to slow ageing, balance hormones and help with PMS and menopause. Take 1000mg a day, increasing to three times that to help with hormonal imbalances like PMS. Omega-3 fish oil or linseed oil Can help reduce inflammation and maximise brain function. Take 1000mg per day, or twice that if you suffer from dry skin or sore joints. Your body’s cells are dependent on essential fatty acids (EFAs, such as omega-3 and 6). Without them, your body will deteriorate more rapidly. If you’re getting enough, your skin will be strong and supple.
Learning to juggle
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THE BASICS
30s
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– Sarah Bowles-Flannery
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‘Flower remedies work on the mind and spirit, creating a more positive state of mind’
very time you read about anyone’s self-care or morning routines, you hear about the vitamins they pop to help their personal wellness. Trouble is there are a lot to choose from. There’s basically an alphabet you have to memorise and as you get older and enter different life stages, the types and amounts of nutrients you need will change. Here, naturopath Sarah Bowles-Flannery shares her no-fuss guide to what you need to be taking for the stage of life you’re at. The vitamins you need to prepare your body for pregnancy, for instance, are very different to what you need when you’re going into menopause. And even if you eat an all organic, super wholefoods diet (congratulations!), the nutrient deficiencies in our soil – such as iodine – mean you can still be missing out on the right amount of necessary vitamins. And, as Sarah points out, we are only human. “Even the odd glass of wine and piece of cake – nutrient-poor foods that need the missing elements to be metabolised properly – can rob our body of its supplies, leaving us with a nutrient debt.” If you’re not a fan of vitamins, there are other ways to get in goodness. Sarah is a big believer in herbs, tonics and bush flower tinctures to complement your daily life, as they can be particularly effective as a natural mood-booster. “Flower remedies work on the mind, emotions and spirit,” Sarah says. “They’re good at releasing negative emotional patterns and creating a more positive state of mind.” And, for the pill phobic, they just require a few drops twice a day.
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Can you think
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YOURSELF WELL? SCIENCE IS SHOWING THAT OUR MIND HAS A BIG PART TO PLAY IN HOW OUR BODIES REACT AND RECOVER. WE TAKE A LOOK AT THE MIND-BODY CONNECTION
Creating headspace
Recent research from the University of Auckland looked at the effect our psychology can have on our health. Elizabeth Broadbent, associate professor in health psychology, did a study on 49 healthy senior citizens, to test the effect of journaling on helping heal physical wounds faster. Half of the group were asked to write for 20 minutes a day about a private traumatic event they had rarely «
'Treat the patient, not the symptoms’ 29
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Our state of mind can play a massive role in our recovery time
time. So, in this environment of rising rates of burnout, sensitive stomachs, skin conditions and recurring headaches, there might be a silver bullet within our grasp: can we think ourselves well?
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hy is it some people are super-proactive about their health – they drink green smoothies, they exercise regularly, they are the poster children for a healthy lifestyle – and yet they are sick, stressed, or fatigued all the time? And then, on the flipside, there are those who say yes to burgers more than they say yes to salads, who rarely exercise, and yet they are the picture of wellness. Unfair? Maybe; but it also could provide a big hint as to what many of us might be neglecting. Our state of mind can play a massive role in not only how our physical body reacts to things, but also our recovery
Cooked vs
RAW
SHOULD YOU BOIL YOUR BROC OR GNAW ON IT RAW? NUKE YOUR CARROTS OR POP THEM IN A PAN? WE LIFT THE LID ON THE BEST WAY TO COOK YOUR VEGES SO YOU’RE NOT BEING SHORT-CHANGED ON NUTRIENTS
heated topic There’s a lot of debate around how to cook veges to maximise their nutrient levels. In general, the longer vitamins are exposed to heat, the more their levels will fall. Water-soluble vitamins, like vitamin C; and B vitamins like thiamine, riboflavin and folic acid, will often be reduced during cooking, especially when veges are boiled. In broccoli and spinach, up to half of the vitamin C can be lost. In leafy greens, the levels of B vitamins also fall by up to 40 per cent. But some of the vitamins will remain in the cooking liquid, so boiling is a good choice if you’re making stock or soup. While cooking may reduce vitamin content, the levels of other nutrients may rise. A 2002 study found although the amount of vitamin C is reduced in cooked tomatoes, cooking boosts levels of other antioxidants, like lycopene, that can be absorbed by the body. Senior research dietitian Helen Rasmussen of Tufts University says this is because the heat breaks down the cell matrix of the plant, allowing carotenoids to be released from the cell walls. As for the best method, sautéing and stir-frying veg will retain more nutrients than boiling, and can improve the absorption of fat-soluble vitamins like vitamins A, D and K. Steaming or microwaving are also good options. Microwaving can reduce the vitamin C in green veg by 30 per cent – less than most cooking methods.
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Did you know... three times as much beta carotene is absorbed from cooked spinach as from raw?
Glossary:
» Carotenoids: These are plant
» Folic acid: This vitamin, also
known as vitamin B9, is needed to repair DNA and aid in rapid cell division and growth. For this reason, it’s particularly important for pregnant women to get enough folic acid, as it can prevent major birth defects in the baby’s brain or spine.
» Lycopene: The pigment that
gives fruits and vegetables its red hue, lycopene is an antioxidant that can help prevent heart disease and the hardening of the arteries, as well as helping to lower your risk of some cancers.
» Riboflavin: Known as vitamin
B2, riboflavin has antioxidant properties and is needed to help the body convert vitamin B6 and folate into forms it can use. It’s also important in red blood cell production.
» Thiamine: Also known as
PHOTOGRAPH: JESSICA UHLER / GALLERY STOCK / SNAPPER MEDIA
your fresh food diary
vitamin B1, thiamine is essential for maintaining heart health and helps to regulate your metabolism.
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pigments that are responsible for the red, yellow and orange colours in plants. In the body, they act as antioxidants and also have antiinflammatory properties.
When it comes to colourful fruit and veg, we all know the ‘5 a day’ rule. Jot down your daily intake to stay on track DAy 1
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DAy 4
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Delicious recipes and sound advice for eating well 00
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the breakfast debate
IT USED TO BE TOUTED AS THE MOST IMPORTANT MEAL OF THE DAY, BUT LATELY NOT EVERYONE’S ON BOARD. WHAT’S THE HEALTHY OPTION? SARA BUNNY LOOKS INTO IT
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The Western trend towards widening waistlines has caused breakfast to come under scrutiny
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In Victorian times, the morning meal reigned supreme, and the message was simple: ‘Breakfast like a king and dine like a pauper’. It’s a saying that has stuck through the ages, but everything from the Western trend towards widening waistlines to the increasing popularity of intermittent fasting has caused breakfast to come under scrutiny. In a 2013 study, scientists from New York’s Cornell University looked at the overall calorie intake of those who ate a morning meal and those who went without, and found the group who skipped breakfast consumed about 400 fewer calories each day. In other words, unlike the common belief that those forgoing breakfast will make up the calories later in the day, those who opt out of the morning meal don’t eat enough calories throughout the day to
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To eat, or not to eat?
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scrambled eggs or our make up for breakfast, so Reading food labels comfortingly familiar bowl their overall calorie intake is essential to making of cereal or piece of toast. is lower. Another piece of healthy choices. Nutrition In a paper published in the research, a Canadian guidelines advise choosing American Journal of health survey involving breakfast cereals that contain Clinical Nutrition, 12,000 adults, found 15g or less of sugar per 100g. researchers noted how eating breakfast had no Be aware that dried fruit nutrition commentators impact, positive or negative, will up the sugar tended to push correlations on body mass index (BMI). content between skipping breakfast and Then there’s a study from the obesity, even when there were flaws in the University of Bath, where scientists reporting of findings. investigating the link between breakfast Last year, Cambridge biochemist and weight control have said the supposed Professor Terence Kealey went even benefits of the meal are derived from further when he wrote an entire book advertising campaigns designed to sell dedicated to taking the shine off the first eggs and cereal, rather than solid evidence. dish of the day. In Breakfast is a Most of us love breakfast. It’s so Dangerous Meal, the scientist links ingrained in us to like it that we don’t breakfast eaters with significantly elevated « want to hear anything bad about our
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hether you like something hearty soon after you wake, consider yourself a 10am nibbler or can’t stomach anything more than a cuppa before midday, you will have heard about the benefits of eating a good breakfast. But with a growing number of experts starting to question the hype, we can’t help but wonder if the most important meal of the day is still all it’s cracked up to be.
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SPOTLIGHT ON
KIMCHI NUTRIENT-PACKED AND GREAT FOR YOUR GUT, THIS KOREAN STAPLE CAN EVEN HELP YOUR MOOD, SAYS KYLIE BAILEY
Wellness warrior
Fermented food such as kimchi can reduce symptoms of anxiety
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Along with the beneficial microorganisms that come from the fermentation process, kimchi is also full of health benefits because of its base ingredients. Chinese cabbage and leafy greens belong to the brassica family and are known as cruciferous vegetables (along with broccoli, cauliflower and more). These vegetables are known for their disease-fighting properties because they are rich in sulforaphane, a sulfur compound which scientific research indicates may reduce the severity of many chronic illnesses, improve blood pressure and kidney function and stabilise blood sugar levels. Need any more reason to pop a jar of kimchi in your basket when you next shop?
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good quality, organic kimchi is the definition of a mouth party
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picy, salty, sour and crunchy, kimchi is a feisty, fiery ferment of bold brassicas, such as wombok (Chinese cabbage) and choy sum (Chinese leafy green), combined with daikon radish, gochugaru (Korean chilli powder), garlic and ginger. One of Korea’s most well-known national dishes, its history dates back to the 12th century when Koreans developed a system of salting and fermenting vegetables to preserve them for winter. Every autumn, families would gather to do a kimjang – a communal kimchi preparation ritual. While the kimchi that’s available in our health food stores and supermarket refrigerators is generally made with a base of cabbage, in Korea, there are more than 100 different types of kimchi, created with ingredients that vary both regionally and seasonally. For example, pa-kimchi (made with green onions) is eaten in the spring, oi sobagi (cucumber) in the summer, wombok in the autumn and dongchimi (radish water kimchi) in the winter. Good-quality, raw, organic kimchi is touted as the perfect side dish for any meal of Asian origin. Besides the fact it is the definition of a mouth party, there’s another far more vital reason to add a few tablespoons of this fermented pickle to your plate.
proved that while genes do play a role, their actual expression is dependent in large part by which microbes are present. That’s why introducing fermented foods to your diet is such a game-changer because they very quickly create positive momentum for your microbiome. Studies have shown eating fermented foods such as kimchi can effectively reduce symptoms of anxiety and depression, which is increasingly being viewed as a symptom of poor gut health. The way fermented foods influence mood is because they directly activate the neural pathway from the gut to the brain. This is particularly important to assist in the production of beneficial neurochemicals, especially when you consider that 90 per cent of a neurochemical such as serotonin, which regulates mood, is produced in the GI tract. It’s why in one recent study researchers found that fermented foods and drinks helped curb social anxiety disorder in young adults.
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InKorea there are more than 100 types of kimchi
The fermentation process increases the bioavailability of the nutrients, making it easier for the body to absorb so that fermented foods are more nutrient-dense than their raw vegetable equivalents. In addition raw, naturally fermented kimchi contains lactic acid and living probiotic microorganisms, such as beneficial bacteria. Research has shown that eating plenty of fermented foods is a way to continually assist in repopulating your gastrointestinal (GI) tract with friendly bacteria. Having enough of these bacteria in the body is so important because the GI tract is home to the largest part of our immune system. It plays a key role in warding off foreign invaders by helping with the production of acids and the introduction of beneficial bacteria. Both of these act as an internal defence system to protect against the pathogens that find their way inside the body. By choosing to regularly eat natural living foods, such as kimchi, we do our bit to nurture the health of the microorganisms present in our GI tract. Recent estimates suggest we have 30 trillion microorganisms living in our gut and researchers are now discovering that the health of the microbiome may be one of the most important factors in disease prevention. Especially because we have the power to influence it through the foods that we eat, the environments we live in and the way we move our bodies. While it used to be considered that DNA was the most important factor in disease development, new science has
Raw power
Since the beginning of time, traditional cultures have included raw, unpasteurised fermented foods in their diets because of their powerful medicinal properties. 57
Easy as lemon slice » MAKES ABOUT 12
BASE 100g (1 cup) almond meal 3 tbsp almond butter 1 tbsp maple syrup or honey 2 tbsp coconut oil 1 vanilla pod, split and seeds scraped 1 tsp baking powder Generous pinch of sea salt
Special fried rice » SERVES 4
1 head of cauliflower, roughly chopped 3 tbsp coconut oil 4 rindless bacon rashers, cubed ½ onion, finely diced 2.5cm piece of ginger, grated 1 garlic clove, grated 50g shiitake or button mushrooms, roughly chopped 2 spring onions, finely sliced, plus extra to serve 3 tbsp chopped coriander leaves, plus extra to serve 2 tbsp chopped mint leaves (optional) 1-2 tbsp coconut aminos (or tamari) 1 tsp fish sauce Sea salt and freshly ground black pepper 2 eggs, whisked 1 tbsp toasted cashew nuts or peanuts, to serve
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1 Place the cauliflower
in a food processor and whiz into fine, rice-sized pieces. Set aside. 2 Melt 2 tbsp of the coconut oil in a large frying pan or wok over medium-high heat. Add the bacon and stir-fry for 3-4 minutes, until it starts to crisp. Remove from the pan and set aside. 3 Lower the heat to medium, add the onion, ginger and garlic and stir-fry for 2-3 minutes, until softened, then add the mushroom, spring onion, coriander and mint (if using). Stir-fry for a further 3-4 minutes, then add the cauliflower, coconut aminos and fish sauce to the pan together with the crispy bacon, and season generously
with salt and pepper. Sauté for 2-3 minutes until the cauliflower has softened and started to cook through. 4 Melt the remaining coconut oil in a small frying pan over medium-high heat. Add the egg and swirl around the base of the pan. Cook for about 30 seconds, until the bottom of the egg starts to brown. Flip over and continue cooking for a few more seconds until the omelette is just cooked through. Transfer to a plate, roll up and cut into thin strips. 5 Divide the fried ‘rice’ among bowls and serve topped with the toasted nuts, shredded omelette and some extra spring onion and coriander leaves.
FILLING 4 eggs 125ml (½ cup) maple syrup or honey Zest of 1 lemon, plus juice of 2 lemons 3 tbsp coconut flour Pinch of sea salt
1 Get started by preheating the oven
to 180°C and lining a 30cm x 20cm baking tin with baking paper. For the base, pulse all the ingredients in a food processor to a crumb-like consistency. Using your fingers, press the mixture evenly into the base of the prepared tin, then prick a few holes in it with a fork. Bake for 10 minutes, or until golden. 2 Meanwhile, make the filling by placing all the ingredients in a food processor and blending together until smooth. 3 When the base is cooked, remove the tin from the oven and pour the lemon filling evenly over the top, then return to the oven and bake for a further 15 minutes, or until the filling has just set (you want it to still retain a little wobble when you give it a gentle shake).Remove from the oven and leave on a wire rack to cool completely and firm up.
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This is a great dessert to freeze. Simply portion it up, pop the slices into separate freezer bags and enjoy up to 3 months down the track. «
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FIT FOR
summer
THE HEAT IS ON... SO IT’S TIME TO GET OUTSIDE AND GET MOVING! HERE ARE OUR TOP TIPS FOR SAFE WARM WEATHER WORKOUTS, PLUS OUR PICK OF THE EXERCISE APPS
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n top of the usual tips about exercising in warm weather – wear sunscreen, avoid the hottest part of the day, drink lots of water – here are some extra things to keep in mind.
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Heat isn’t the only thing to factor in; also consider the humidity. Our bodies cool themselves during exercise through sweating, but this process won’t be as effective when it’s humid as the air is full of water vapour, making it harder for sweat to evaporate. On the other hand, a dry, desert-like climate means sweat evaporates far quicker so you’ll lose much more fluid.
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Stay well hydrated throughout your workout, as this rapid evaporation can make it hard to tell how much fluid you’re losing while exercising.
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As well as looking at the conditions the day of your planned workout, assess how the previous day went. “It’s very important with those who Listen exercise regularly to take into account to your body! the physical activity, fluid ingestion and If you experience diet of the previous day,” says exercise weakness, muscle cramps, psychologist Jaime Roberts. dehydration, dizziness, confusion, rapid heart rate or a headache – STOP Try to avoid extreme temperature your workout. Get out changes. Cool yourself down gradually of the heat and after a workout, whether that’s taking rehydrate. a warm-down lap in the park or having a lukewarm shower post-gym. If it’s too hot to exercise outside, go for a swim instead. It’s a lowimpact, total body workout – and a great excuse to schedule in a beach day.
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FILL in your exercise goals
smart Apps
1
Human: This free app aims to get you moving for 30 mins a day.
2
My Fitness Pal: Track your daily diet and exercise.
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My Water Balance; ensure you’re staying well-hydrated.
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MetService; check the humidity before you head out.
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PEAR Personal Coach: Interactive audio workouts at your fingertips.
This week I will...
WEEK 1
WEEK 2
energised
yourl toot ki
WEEK 3
WEEK 4
no matter how slow you’re going, you are still lapping everyone on the couch
Exercise plans and at-home workouts to get you moving
otherwise know as EPOC – excess-post oxygen consumption. In reality, most of us won’t actually be able to run for an hour, which makes walking a great option. It just means that if you want to walk off those excess kilos, you need to be prepared to walk for longer.
When and how to walk
I truly believe that there’s way too much concern about when to exercise and whether or not it should be with an empty belly. Although there are studies to support the claim that exercising in a fasted state triggers a flood of hormonal changes that may improve fat-burning efficiency, there are other studies that show that fasted-state training impairs exercise performance. The truth is, different things work for different people; I believe more of a focus should be placed on just doing the exercise, doing it at a decent level of intensity, and doing it consistently. By all means, if you’re comfortable going for an hour-long walk before breakfast, go right ahead. If you prefer to eat beforehand, that’s okay too – just make sure it’s fuel that is easily digested, such as a banana or some natural yoghurt.
Technique tips Even though the human body was designed to move, due to our modern lifestyles, many of us have developed poor postural habits and suffer from an overall lack of physical activity. Some key points to consider to correct unhealthy habits include:
» S trike the ground with your heel first before rolling onto your toes
» A im to keep your back straight and your upper body relaxed
» Keep your arms close to your body at about 90 degrees and keep your hands relaxed » S wing your arms faster to increase your walking speed. 84
Time to move!
Below is a 10-week walking-for-weight-loss programme that I’ve designed for people in good health who are looking to shift those unwanted kilos. It focuses on getting you into a good routine where walking becomes a daily habit and then building on that to include some hills and inclines in your route, incorporating a few body-weight bearing moves and adding some incidental exercise into your day.
Weeks 1&2
Weeks 3&4
Weeks 5&6
Aim: Your goal for
Aim: To increase
Aim: To up your
the first two weeks is to build a routine and start to make walking part of your day most days.
Sessions: Walk for
30 minutes five days this week. These walks should be brisk – be careful not to slip into turtle mode!
the duration of your walks.
Sessions: For three
days each week, walk for 45 minutes at a time. For two days each week, schedule in one-hour walks.
movement by incorporating incidental exercise.
Sessions: Five days
each week, complete an hour-long walk, and in addition to these, choose three days when you’ll get off the bus/train a couple of stops early or park your car a 30-minute walk away from your work or other destination.
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TIP be nourished
Remember, for weight loss to be achieved, it’s essential that you nourish your body with a variety of fresh foods in sensible portions. Combine this with my walking programme and you’ll be well on your way to achieving your weight-loss goals without having to spend a cent on a gym membership!
Weeks 9 & 10
Aim: To increase the intensity by
Aim: To challenge your
incorporating stairs/inclines and some resistance exercises.
Sessions: Three days each week,
on a step, then with your back straight and chest lifted, drive the knee of the other leg up to waist height as you straighten the leg on the step. Lower the leg back down to the starting position and repeat.
each week. Every 20 minutes during these walks, do 10 body-weight squats, 10 push-ups and 10 step knee drives on each leg, and walk up at least one incline. As well as these walks, do five incidental walks (a minimum 30 minutes each) and an additional ‘adventure’ walk of your choice (for example, go for a hike, compete an organised walking event, or buy or borrow a pedometer or download a step tracker on your phone and aim to complete 15,000 steps).
» Invest in a good pair of shoes
» Find a walking buddy » D ownload a playlist » »
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that’ll give you an extra motivation boost R esearch walking tracks in your local area Monitor the number of steps you do each day with a pedometer or step tracker and log the result so you can keep track of your progress Get into the habit of stretching afterwards.
DON’T…
» C arry weights, as they » » »
can interfere with your natural gait W alk in low light, as it increases your chance of injury F all victim to the dawdle! Keep up a consistently good pace P ush through pain. A little discomfort can be expected, but never pain.
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PHOTOGRAPHY GETTY IMAGES
Step knee drives: Place one foot
Sessions: Do five one-hour walks
DO…
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complete an hour-long walk followed by two sets of 10 body-weight squats, push-ups and step knee drives on each leg (see below). Two days each week, do a 45-minute walk that includes three flights of 50 stairs, or three inclines of at least 10 degrees for a minimum distance of 30 metres (for example, a hill or a footpath on an obvious incline). In addition, include five incidental walks of 20 minutes minimum each week.
cardiovascular fitness and improve your muscle strength through increased volume and incorporating intervals and resistance exercises. This is best carried out in a circuitstyle set-up, so it’s a good idea to find at least one route that takes about 20 minutes to walk and includes a flight of stairs or a hill.
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Weeks 7&8
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YOUR MINI
AT-HOME
WORKOUT
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UPPER BODY THIS CARDIO-TONING MIX ELEVATES HEART RATE AND SHAPES MUSCLES
seated curls
Sit on a chair, holding a 1kg » or 2kg dumbbell. With your legs
You can use a plastic bottle instead of a dumbbell
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wall push-ups
Stand facing a wall, slightly more than an arm’s » length away. Lean forward and place your hands
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on the wall so that your arms are parallel to the floor, shoulder-width apart. Bend your elbows and bring your chest forward until your forehead nearly touches the wall. Hover for a count of three, then slowly return to the start.
Tip This is such a simple workout to fit in every morning; just set your alarm 10 minutes earlier! Bonus is, you’ll boost your metabolism for hours afterwards.
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f you’re excited about the onset of lovely warm weather but less keen on the idea of baring all in your summer fashion then you might be in the market for some quick ways to shape up. Well the good news is that you don’t need to have a gym membership, any fancy equipment or even lots of free time to be able to tone and tighten the different parts of your body. These high-speed at-home routines will take just 10 minutes out of your day and don’t require anything more than a chair, a wall, a broomstick and a can-do attitude! Aim to do them three or four times a week and you’ll soon see and feel the results.
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apart, lean your torso forward and rest your right elbow on your right inner thigh. Curl the dumbbell towards your chest, keeping your elbow still and hold for a count of three. Slowly lower; repeat for 30 seconds, then switch sides.
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NO TIME FOR THE GYM? TRY THESE MOVES TO TONE AND TIGHTEN THAT YOU CAN EASILY SLOT INTO YOUR DAILY ROUTINE
RESHAPE
In a
GOOD SPACE BOOST THE POSITIVE ENERGY IN YOUR HOME WITH SOME ANCIENT PRINCIPLES
The central part of the house or
Vastu shastra is often known as the ‘Indian feng shui’, but it predates the Chinese practice by about 1500 years. The Indian practice aims to enhance positive energy and eliminate negative energy around a person or place, as the more positive energy around a person, the more abundance they attract. It was originally designed to be used in temples, but you can apply the principles to your home. Under vastu shastra, each direction in your home is governed by a planet, while each intermediate direction relates to one of the elements. For example, north is ruled by Mercury, while south-east is associated with fire. The central part of the house or room is considered the most
powerful and so should be kept open and uncluttered powerful, as all directions meet here. Because of this, it should be kept open and uncluttered to bring prosperity, harmony and happiness. When it comes to the bedroom, sleeping with your legs towards the west is thought to bring mental harmony, while sleeping with your legs towards the north is linked with prosperity. It’s not recommended to position your bed with your legs to the south as this is believed to cause nightmares and negative thoughts.
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room is considered the most Much like feng shui, the idea behind vastu shastra is to live in harmony with your surroundings, and the two practices share many similarities, such as removing mirrors from bedrooms and keeping your home free from clutter. However, vastu shastra is considered to be most powerful when it’s used in a home that’s designed from scratch, as the direction in which the house is built and where rooms are placed are very important in bringing harmony. On the other hand, feng shui’s philosophy focuses on finding fortune and success through being in tune with your environment, and so it’s considered more adaptable when it comes to existing homes and rooms.
harmonise your home
you toolr kit
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Remove all clutter, especially under your bed.
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Avoid dark colours on bedroom walls.
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Place natural plants or candles in the bathroom to banish negativity and bring brightness.
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The entranceway to a home is very important according to vastu shastra as this is where energies, either positive or negative, enter and exit. First, always position the main door in the north, north-east, east, or west, as these directions are considered auspicious. Make it the largest door in the house; ensure it is well lit (but avoid red lights), that it’s above ground level and ideally made of wood. Also keep the entranceway clear of rubbish and debris.
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Try to position your kitchen in the south-east corner of the house. Avoid having it directly in front of the main door.
Smart ways to look after your emotional wellbeing
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I’ll be there
FRIENDS ARE KEY TO A HEALTHY LIFE, EXPERTS SAY. BUT MAKING AND KEEPING THEM IS A PROCESS THAT CHANGES OVER TIME. WE LOOK AT WHY WE NEED FRIENDS, HOW FRIENDSHIPS EVOLVE, AND HOW WE CAN NURTURE THEM, WHATEVER OUR LIFE STAGE
when we have social relationships we are more content
Choose your friends wisely
Apart from the everyday laughter, comfort and understanding that friendships can provide, the bonds we create affect us on a much deeper level, too. By being aware of how our friends impact our lives, we can be wiser in the company we keep and learn to optimise the relationships we have.
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“As females there are certain life experiences we go through and various physical and emotional needs that just require another woman who can relate to them, and our female friends can provide us with that necessary support,” explains US-based friendship coach, sociologist and author of Friendshifts and When Friendship Hurts, Dr Jan Yager. “We also need friendships to feel a sense of connection,” adds clinical psychologist Samantha Clarke. “Connection and relatedness have been identified as fundamental for wellbeing and life satisfaction.” Research published in the Proceedings of the National Academy of Sciences, which studied the interplay between social relationships and our long-term physical health, found having strong social bonds throughout life influences our wellbeing and reduces health risks such as heartdisease, stroke and cancer. Loneliness, living alone and social isolation, however, can take a physical toll and according to studies can take years off our life expectancy. A 2016 survey by Lifeline
As social creatures our tendency is to mimic the actions of those around us – making our friends’ habits contagious. Research studies show we subconsciously mirror our friends’ eating habits – both in what we eat but also how much – and their exercise patterns. This makes it more likely that we’ll eat healthily and exercise more when our friends do, but if one friend becomes obese, our chances of following increases by a staggering 171 per cent. “While choosing our friends is important, because who we spend time with influences our decisions around many behaviours, so is being clear about what you actually want from a friendship and then choosing friends who help to meet those needs,” Clarke advises. “If we don’t choose wisely we might feel disappointed or find ourselves hooked into a problematic relationship which can cause significant stress and become toxic for us.” Clarke explains how we may have a tendency to be drawn to relationships which reflect unresolved conflict in our lives – like choosing a friendship that is similar to the difficult relationship we had with our mother – something known as repetition compulsion. “If this is the case, awareness of our own dynamics and ourselves can be very helpful so we go into the relationship with open eyes,” she says. «
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WORDS ELLI JACOBS PHOTOGRAPHY GETTY IMAGES
Why do women need friends?
Australia found eight in 10 Australians felt that loneliness was increasing in society while 60 per cent said they often felt lonely. According to Jenny Douglas, couples and family therapist with Relationships Australia, when we have social relationships we’re more content and enjoy greater levels of happiness and positivity. “We benefit from our friends’ kindness, compassion and sense of humour, which makes us more resilient and enjoy longterm health,” she says. “In turn, although we have to be able to handle being alone at times, feeling that people like you and knowing that when you’re in a bad mood you have friends with whom you can share what you’re going through, can really lift you out of challenging mental states and make you feel better,” adds Yager. “This confirms how pivotal friendships are as they extend our lives as well as help improve their quality.”
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F
riendships are the bedrock of a woman’s life, offering support, encouragement and trust. Most of us wouldn’t know what to do without them and there are good reasons why. And while some are not meant to last forever, those that do require real tangible commitments. Here three experts share their insights into what can make or break our friendships.
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FOR YOU
HEAD IN THE clouds
A LITTLE BLUE-SKY THINKING CAN DO YOU THE WORLD OF GOOD... HERE’S WHY CLOUD-GAZING CAN BOOST YOUR WELLBING
W
e know the mood-boosting power of spending time in nature – from the well-documented benefits of walking in green spaces to the sense of peace that comes from staring at the ocean, but when was the last time you really tuned in to what’s happening in the sky? Cloud watching might just be the perfect antidote to our screen-dominated lives. What could be a better way to incorporate a little mindfulness into your day than to lie in the grass or the sand, stare up at the heavens and watch the movement taking place there? You can use it as an opportunity to let your imagination run free or take a more analytical approach by learning about the different types of clouds and how they form. Spending a little time sky-gazing first thing each morning and last thing in the evening is a lovely way to bookend your day feeling Cloud gazing connected to the natural world. And is a great way to it’s hard not to feel a burst of joy at introduce your kids to the sight of a literal cloud with a mindfulness (and to the silver lining. beauty of being still!).After a little silence, talk about the shapes you see, and have fun inventing stories around them.
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» Cirrus,
from cirro – meaning curly or fibrous – are the higher level clouds. Think a curl of hair, these wispy numbers are like delicate filaments composed of ice and are a positive sign as they usually mean good weather. Cirrus clouds are particularly beautiful at sunrise and sunset as they take on the glimmering red and yellow tones of the sun.
» Stratus,
from strato, suggesting sheets or layers, are lower level clouds and are less well-defined and likely to cover the whole sky. Their specialty is in creating a halo effect in the sky when the sun or moon shines through them.
» Cumulus,
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a cloud spotter’s guide
from cumulo, indicating heaped or piled, are also low level clouds. These billowing shapes that obscure a blue sky are the most bright white in colour. They generally increase in size throughout the day and dissolve again towards the evening.
Jot down your drifting thoughts
‘if you want to know where your heart is, look where your mind wanders’
Gentle ideas for how to unwind and savour the moment
‘It’s not about trying to give everything equal amounts of
attention. It’s about throwing ourselves out of balance’
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Going full tilt
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WE KNOW ABOUT LEANING IN, BUT WHAT’S TILTING? SARA BUNNY FINDS A GENTLER ALTERNATIVE TO GO, GO, GO
T
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he work emails are multiplying by the minute, the washing basket has taken on a life of its own, and you’re feeling guilty about sneaking in late to your kid’s school play. Tomorrow you’ll find an excuse to bail on a friend’s birthday dinner, write another impossible to-do list, and beat yourself up for not making it to a single yoga class all month. In the ongoing battle for work-life balance, is it finally time to wave the white flag and admit we’re losing the fight? According to a growing number of lifestyle commentators, psychologists, and pretty much anyone who feels stressed out by the pressures of modern life, the answer is yes. Which is why, says author and slow-living advocate Brooke McAlary, balance is out and ‘tilting’ is in.
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For Brooke, author of lifestyle book Destination Simple, the wake-up call came when she was diagnosed with postnatal depression following the birth of her second baby. In a bad place mentally and emotionally, she went to a psychiatrist to find ways to get her life back on track. “She asked me why I felt the need to constantly be ‘on’, doing more and saying yes, striving
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