Better Health

HEAL T H

FOOD

F I T NESS

NATURAL HEALTH

BEAUTY

AUTUM N 2 01 0

Autumn 2010 $6.95 (inc GST)

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EVERY SUBSCRIBER RECEIVES A BEAUTIFUL SKINCARE PACK

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will never break ! - A nc ie

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inside Autumn 2010

84

BETTER FOOD Delicious recipes

health

fitness

12 HEALTH News

The latest on Health and

Wellbeing

16 weight loss

Sparking off your program.

22 slow ageing

How to feel better and live

longer

54

56 menopause and weight

gain

The benefits of exercise

26 metabolism

Getting the ‘mmm’ back in your

metabolism

62

Beauty News Tips and products for the changing season

30 aUSSIE BUSH TUCKER

Hidden treasures of nutritious

treats

64

Quality time at qualia One of the finest Spa resorts in Australia

natural health

70 aGEING FROM THE INSIDE

The sour side of sugar

34 falling pregnant at 35

Is age the problem?

food

38 ANXIETY ABDOUT ANXITY

Finding the calm within 40 natural hormone therapy

A new approach to healthy

ageing?

44 staying positive

Secrets to a happy and

successful life

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Fitness News Helpful hints and fashion

beauty

78

Food News Get the juice on all things delicious!

80 the gOOD, the bAD AND

THE uGLY

Fats, oils and ageing 90 Eat, DRINK AND BE MINDFUL

The art of conscious eating

22

slow ageing How to live longer and feel better

regulars 50

HIP HERBS How herbs can boost your health

84

RECIPES

Good food for the family

94

give-aways

Our gifts to you

96

Subscription give-away Receive a free become beauty pack with your subscription

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QUALITY TIME AT QUALIA One of the finest spa resorts in Australia.

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the gOOD, the bAD AND THE uGLY Fats, oils and ageing

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p u b l i s h i n g e d i t o r Kris Abbey

e d i t o r ’s a s s i s t a n t Mindy Cook

w e l l n e s s e x p e r t Jan Roberts

f i t n e s s e x p e r t Simon Stininato

c o n t r i b u t o r s Navin Arden-Wood

Kathy Buchanan

Vic Cherikoff

Chris Downie

Dr Martin Hill

Dr Joe Kosterich

Cynthia Morton

Kayte Nunn

Dr David Peters

Alicia Power

Prof Peter Raeburn

Inna Segal

Prof Christopher Thomas

a r t d i r e c t i o n & d e s i g n Kris Abbey

of red thread

p h o t o g r a p h y Dreamstime Images

a d v e r t i s i n g e n q u i r i e s enquiries@betterhealthmag.com

Phone +612 9905 0137

e d i t o r i a l e n q u i r i e s PO Box 123

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FITNESS

NATURAL HEALTH

BEAUTY

This magazine is owned and lovingly produced by Red Thread Communications Pty Ltd, Australia.

Nothing in this magazine can be reproduced without the permission of the publisher. This magazine is intended to give general information only. It is not a substitute for professional and medical advice. Always consult your practitioner before adopting any of the advice contained in this publication.

All liability arising directly or indirectly from the use of, or for any omissions in, the information given is expressly disclaimed. The opinions expressed by the authors do not necessarily reflect that of the editor or publisher. Cover price is recommended and maximum price only.

AUTUMN 2010

© Better Health Autumn 2010

A HEALTHY HOLIDAY

Spring 2010 $6.95 (inc GST)

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DON’T EAT AFTER 7PM AND OTHER DIETING MYTHS

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© Copyright Mannatech, Incorporated 2009. Mannatech and OsoLean are registered business names of Mannatech, Incorporated 2009. This product is not intended to diagnose, treat, cure or prevent any disease. For product specific concerns or questions regarding possible adverse effects, contact the Product Inquiry Co-ordinator by emailing pic@mannatech.com.au

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EDITOR’S NOTE I turned 40 last month. I’m still in shock… but at least now I’m not in denial. I can actually write it, I’m just stumbling over it when I say ‘I’m fo fo fo 40’ out loud. A bit like the Fonz stumbling over ‘I was wrr, wrrrrr, wrrrrong’. Oh god, I’m really showing my age now, aren’t I? My issue with being 40 is not that I feel old, because I don’t. I think it’s the stark realisation that life is passing by too quickly. There are still so many goals unattained, so many things to do, places to see.

So I’ve subscribed to the twin mantras: ‘life begins at 40’ and ‘40 is the new 30’ and decided to take life by the proverbial and make some changes (for the better). As a result, we have put together a purely self-indulgent issue that arms you with the information you need to attain better health - physically and emotionally - and also slow the ageing process so you can feel youthful for as long as humanly possible.

One of the main factors that allows you to achieve long-term vitality is being in a healthy weight range. So begins our weight loss series. I call it weight loss, but I really mean fat loss. I have strong reservations about using the term ‘weight loss’. When you diligently jump on your scales every morning... or every Monday morning... or perhaps every time you walk past them!... the reading it gives you is your weight. This number is the sum total weight of your body, including the weight of your bones, your muscles (lean tissue), your water content, your skin and other organs, and your fat. If you say you want to lose weight, I would wonder why the hell you want to lose bone, muscle, water, skin or any of your vital organs. If you tell me you want to lose fat, well I may just agree with you if that fat makes up over 30% of your body. You would be over-fat!

The best way to get an understanding of how much body fat, lean muscle, bone tissue and water that your body is composed of is to have a DEXA body scan. This should be the first step you take before you embark on a fat loss program, so you have a clear understanding of how much fat you’re really carrying and what you need to lose. I had this done by the brilliant Dr Jarrod Meerkin at Body Composition Australia (www.bodycomposition.com.au) and the results have formed the basis for my goal to drop a bit of fat and increase some muscle and bone density. Next issue, we will bring you the nutrition and training program that we have developed as a result of my scan.

OK, we now have a clear goal. And that is why Goal-Setting is the first part of our series. Being motivated is important too, so we have called on the expert advice of Alicia Power to help us think and stay positive. Tour de France verteran Lance Armstrong believes his positive thinking was one of the main factors that helped him win his fight with cancer. It’s amazing how a simple change in mindset can have a powerful effect on an outcome.

Dr Joe Kosterich keeps us defying the ills of old age, while our recipes are geared towards the kids. We may as well start their healthy habits from a young age!

Stop, breathe and let time stand still. Draw yourself a bath or make a herbie tea, and surround yourself with peace and quiet while you absorb this issue of Better Health.

It is bought to you with love and inspired by one of my favourite quotes…

Youth has no age!

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With the goodness of five whole grains, fruit and nuts, and no artificial colours, flavours or preservatives.

With the goodness of five whole grains, fruit and nuts, andthe no goodness artificial colours, flavours or fruit preservatives.

With of five wholegrains, and nuts, and no artificial colours, flavours or preservatives.

With the goodness of five wholegrains, fruit and nuts, With five whole grains, fruit and nuts, andthe no goodness artificial of colours, flavours or preservatives. and no artificial colours, flavours or preservatives.

Myriad Tilt

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Longhand (from packaging)

Longhand (from packaging) Brady Bunch Revisited

Brady Bunch Revisited

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Ž Registered trade mark Authorised use. ™ Trade mark.

With the goodness of five whole grains, fruit and nuts, and no artificial colours, flavours or pres reservatives. preservatives. re

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health Being healthy isn’t a chore.. it is a state of being!

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healthnews Did you know?

• Silver is a natural metal which has been trusted as a safe supporter of health since before the very first Olympic Games. Silverware was invented because of its health benefits and “born with a silver spoon in one’s mouth” referred to the health - not the wealth - of silverware users, who were less likely to succumb to the gloom of germs!

• Escherichia coli. Fondly known as E.coli, many strains of which are harmless and of great use in the colon. But outside the belly, some of the more funky family members can leave you feeling gutted!

It was discovered by German bacteriologist, Theodor Escherich, who must have been thrilled to have such a pesky namesake!

• Staphylococcus aureus. Also known as golden staph, but all that’s gold does not glitter. It can survive for some hours on dry surfaces, in the air, dust and water.

It spreads by contact and causes an ambit of ailments, from pimples to pneumonia.

• Klebsiella pneumoniae. Outside a hospital, this bug is known as pneumonia. It was named after Edwin Klebs, another German germ man!

If we all did things we are capable of doing, we would literally astound ourselves. ~ Thomas Edison

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HEALTH

Not so nutty!

Coconut helps build energy and blood. It contains lauric acid (which helps with calcium absorption) and has antimicrobial proprties. The clear juice (coconut water) is also a wonderful electrolyte replacement after a heavy bout of exercise. So it is full of goodness and its oil is about the best on the planet, but the coconut is 60% fat, so you don’t want to overdo eating this delicious, tropical nut. A great addition to your diet... just not every meal every day!

Lutein is a carotenoid pigment found in plants that protects the colon cells from damage caused by free radicals. Recent studies have shown that eating a carotenoidrich diet can reduce your risk of colon cancer by up to 17%. Good sources of carotenoids include tomatoes, carrots, oranges, broccoli, cabbage, romaine lettuce and spinach.

DID YOU KNOW?

According to the British Nutrition Foundation (BNF), brushing teeth straight after drinking acidic drinks can actually do more damage than good because some of the softened enamel is literally brushed away! The BNF advise waiting at least one hour after consuming acidic food or drink before brushing.

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HEALTH

Dry Horrors Headache, fatigue and feeling physically and mentally sluggish are common symptoms of the winter blues, but according to the British Nutrition Foundation (BNF), you can help shake off the cobwebs and bounce back out of the gloom simply by drinking more fluid!

Compiled with the help of an expert panel, a new guide to healthy hydration, published by the BNF, shows the best ways to stay hydrated.

Bridget Benelam, Senior Nutrition Scientist at the BNF, says: “It’s not just hot weather that puts people at risk of dehydration. When it’s cold, people may drink less. This may be due to a reduced thirst response or simply because we don’t feel like chilled drinks in cold weather. So it’s helpful to be aware of how much fluid you’re consuming each day. Plain water is a great choice, but water in the diet can come from many sources, some of which people may find surprising. We hope the guide will dispel some common misconceptions, as well as help people stay hydrated.”

A ‘Cheeki’ solution to plastic bottles “After smoking and plastic bags, plastic water bottles have become the new social taboo. They are responsible for clogging our waterways and filling our landfills. We launched the Cheeki stainless steel water bottles just over three months ago to help give people an alternative to the plastic drinking bottle,” says Simon Karlik, Director of Cheeki Stainless Steel Bottles. The Cheeki stainless steel bottles are environmentally friendlier Bisphenol A or BPA-free and dishwasher safe.

Available nationwide in 350ml, 500ml, 750ml and 1 litre bottles. www.cheeki.net.au RRP from $16.95.

About Bisphenol A (BPA) BPA is a chemical used in producing plastic bottles, food containers and the lining of tin cans. BPA can leach out of the plastic and into your food and drink. Once inside your body, BPA can interfere with normal hormonal processes and cause genetic damage, especially in developing foetuses and children. To date, more than 100 studies worldwide have linked BPA with prostate cancer, breast cancer, reproductive disorders and polycystic ovary disease.

www.nutrition.org.uk/ nutritioninthenews/hydration

Ways to reduce your risk • Use containers made of BPA-free plastic, glass or stainless steel.

• Check the labels on toys, containers and other plastic items, and look for those that are BPA-free.

• Don’t put plastics in the microwave as harmful chemicals are much more likely to leach at high temperatures.

• Avoid drinking water from plastic bottles and don’t reuse disposable plastic water bottles.

• Don’t use old plastic water bottles as the longer you use the same bottle, the more likely it is that it will start to break down and release toxins.

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HEALTH GLUTEN CAN BE TESTING! Gluten Intolerance is a lifelong and genetic gastrointestinal disorder that affects more than 15% of the population and can onset as early as six months of age. Gluten intolerance is an allergy to gluten. Gluten is a complex mixture of storage proteins found in wheat, barley, rye and oats. Common foods containg gluten include bread - including the breadcrumbs in your roast dinner stuffing - chips, chocolate, cookies, pastries, cakes, breakfast cereals, porridge, pizza and pasta, as well as many other processed foods and even vitamin supplements.

Gluten intolerance was once detectable only through a pathology lab blood test. However, thanks to BioRevive, Australians can now easily determine if they have gluten intolerance with the at-home Gluten Test. This simple test only takes 5 minutes and is highly accurate, detecting gluten intolerance associated IgA-antibodies with a finger prick blood sample.

DID YOU KNOW?

Millet is gluten-free, highly alkaline and easily digestible.

It is also rich in fibre, magnesium, potassium, phosphorous and Vitamin B3.

The BioRevive Gluten Test is available in pharmacies nationwide for only $29.95.

I submit that scientists have not yet explored the hidden possibility of the innumerable seeds, leaves and fruit for giving the fullest possible nutrition to mankind. ~ Mahatma Gandhi

Cancer Killer Cancer cells thrive in an acidic environment. The main culprits that cause an acidic environment are sugar, red meat, alcohol, caffiene, and refined and processed foods. A diet made of 80% fresh vegetables and juices, whole grains, seeds, nuts and a little fruit helps put your body into an alkaline environment. About 20% of this diet can comprise cooked food, including beans. One benefit of fresh vegetable juices is they provide live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance growth of healthy cells.

To obtain live enzymes for building healthy cells, try to drink fresh vegetable juice (most vegetables including bean sprouts) and eat some raw vegetables 2 or 3 times a day.

Cancer cells cannot thrive in an oxygenated environment. Exercising daily and deep breathing helps get more oxygen to your cells.

So a wholesome, nutritious diet, some exercise and stress management helps reduce your risk of cancer. Nothing too complicated about that! In fact, I think a lifestyle like this would ward off many ills!

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HEALTH

WEIGHT LOSS SPARKING OFF YOUR PROGRAM

by Chris Downie

OVER THE NEXT FEW ISSUEs, WE WILL ARM YOU WITH ADVICE AND TIPS ON HOW YOU CAN LOSE BODY FAT AND KEeP IT OFF FOR LIFE. NO MORE YO-YO DIETS, NO MORE DEPRIVATION. INSTEAD, A GREAT NUTRITION PROGRAM YOU CAN FOLLOW FOREVER. AN EXERCISE REGIME THAT WILL SUIT YOU AND YOUR PREFERENCES, AND A FEW MOTIVATIONAL TIPS TO KEEP YOU ON THE right track. SO LET’S START AT THE BEGINNING AND PUT YOU ON A PATH TO LIFELONG HEALTH AND VITALITY. ARE YOU READY?

Imagine you suddenly found yourself adrift in the ocean with only a life preserver, but no idea where the shoreline was. As far as the eye can see, there’s only the same wide blue vastness. What would you do? Probably tread water, battling waves and struggling against the current. But without a clear direction, you’d soon grow discouraged.

That’s what life is like when we have no focus. We drift about, going to work, paying our bills, reacting to whatever comes our way, but feeling rudderless. We may even be happy for the most part. But eventually days turn into years and we find ourselves so far off course that we’ve lost track of the dreams we once had.

Having focus provides a reference point - a lighthouse on the horizon to swim toward with enthusiasm and hope. It prevents us

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from floating, adrift in our own personal sea.

To make any lasting change or achieve any meaningful goal, you need to know where you want to go and how you’re going to get there.

Without a goal line, the game of football makes no sense, and neither does the game of life. The day I sat down in my windowless cubicle at my desk job and actually made myself focus on what was important to me was a turning point. Before this, my life was a hectic blur, rushing from one disconnected activity to another. I gobbled my fast food meals, I met deadlines, I made occasional sprints up and down my driveway. But I was really headed nowhere.

Like most people, my typical day was choked by dozens of situations where I was tossed about by external events. A phone call, a complaint, a co-worker’s action might

HEALTH

The key to any successful weight loss and fitness program is focus and goal-setting. derail any vague plan of my own. My future seemed to be spinning out ahead of me of its own accord. I saw myself, as if in a time-lapse photograph, sitting in the same chair as my hair grayed and my body bent. It wasn’t that being an accountant in a large corporation was a dreadful future, it just didn’t feel like my future.

Like most people, I’d been vague about my goals, as if I somehow didn’t deserve to have, let alone attain, them. I carried around a knapsack of half-baked wishes, ideas of what I should want, and comparisons with others.

In this way, I drifted around like a cork in the ocean, letting the waves of external events and other people’s expectations define my destination. One of the surprising discoveries of positive psychology - a field that focuses on happiness - is that contentment and meaning in life do not arise from the usual suspects, such as winning the lottery or being young and beautiful. They arise, among other things, through the pursuit and attainment of goals.

Goals are Dreams with Deadlines The Japanese carp, or koi, has the ability to grow according to the size of its environment.

Placed in a small tank, it grows to no more than two to four inches. If placed in a larger body of water, it can increase to three times that size.

Luckily, humans don’t physically expand and contract based on the dimensions of their surroundings. But we do develop emotionally, intellectually and spiritually according to our environment. While the carp has no choice but to accept the boundaries of its world, we are free to overcome our limits and chart the dimensions of our lives.

That’s where goals come in. The habit of focusing on goals provides the essential framework for all parts of your life - the blueprint for your deepest desires. Most importantly, goals bring meaning to everything you do.

When you’re leading a life geared toward a mission, even the most mundane tasks seem to take on significance. Rather than dreading them, you face them with new energy and dedication.

Long-term goals are usually one year or more, but can be shorter depending on the goal. Medium-term milestones are usually one to three months. Short-term action steps are usually less than one month.

Building Block: Values and Beliefs We all have a deep wish, an inner inkling of what we want to accomplish and the values we want to live by. But with so many distractions, it is often hard to hold onto, like a golden cord that is pulled further away as the years go by.

To be powerful, your goals should be aligned with your core values and beliefs.

When you are clear about your values and beliefs, they are a natural part of your daily actions. Each goal and decision is rooted in them, like flowers in soil. And these values act as both an anchor to keep you grounded in what you believe, and a compass that helps guide you through your adventure. But what if you haven’t yet truly figured out your values and beliefs? That’s fine. This is something so important that you’re not expected to figure them out in a few minutes. Simply keep them in mind and come back to this later after you have had more experience in other areas.

Think about: • What truly drives you?

• Is there a clash between what you believe and what you’re trying to accomplish?

• Are you working each day toward something that really matters to you?

For example, having a strong work ethic and the desire to provide for your family might be a deeply held value that helps determine your purpose in one or more roles.

Purpose and Vision Locating your purpose and your deepest life intentions can help you move with greater clarity each day of your life. Your purpose is what defines your life. It is more than your occupation or daily responsibilities; it’s the reason behind your existence. Being a great mother or making a positive contribution to your community may be your purpose. You can even have a purpose for each role in your life - as an employee, a parent, a spouse or a community member.

Your purpose is drawn directly from your values and beliefs, just as water is drawn from a well. Your purpose then becomes the foundation for setting your goals. Your vision is what your future looks like when your purpose becomes a reality. There are tools to help you envision this future, using the strength of your powerful mind.

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HEALTH

Building Block: Goal-Setting We all need to feel that our goals are infused with purpose. Powerful goals should be: Unique: A goal should not be something that your wife wants for you, or part of your office mate’s New Year’s resolution. To be effective, it must be all yours. It must arise from your deepest personal desires and passion.

Concrete: Goals should be exact and time-specific. “I want to be fit some day” or “I want to lose weight” is too vague.

You should try to define your goals in concrete, tangible language. “I want to lose five pounds in four weeks” is a realistic, concrete goal that can be measured and tracked. However, since it’s often tricky to set specific weightloss goals for a variety of reasons, you should be flexible with this one.

Inner-directed: Losing weight or becoming fit because you’re feeling dissatisfied or you’re comparing yourself with a slender model is not a positive goal because it is outwardly focused, rather than directed inside you. Losing pounds for your own reasons will make your journey unique and powerful. You won’t be trying to fit into anyone’s clothes but your own!

There is something powerful about the act of writing down your goals. They are no longer ethereal thoughts or wishful thinking, but there on the page in black and white.

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Harmonious: Your goal should not conflict with either your values and beliefs, or your life’s purpose. If you want to be a wealthy businessperson, but believe deep down that making money is immoral, the clash between your goal and your deep beliefs will inhibit your progress.

Realistic: It probably took you years to gain the weight that you now want to lose, so you can’t possibly lose it all in one week without going into starvation mode. But you can lose at least some of the weight in that time. Start off with a goal that is challenging, without being so overwhelmingly ambitious that you lose sight of it. Then remember to break it down into small, gradual steps.

Written: There is something powerful about the act of writing down your goals. They are no longer ethereal thoughts or wishful thinking, but there on the page in black and white. That’s why you should explicitly spell out your main objective, being as tangible and specific as you can. You’ll be amazed at how this kind of concrete focus clears the way for you to begin moving in the right direction. It brings you out of the fog where it is difficult to navigate, into the sunshine where your path is clear.

Seeing It Seeing your own purpose and goals, actually envisioning them with intense focus and concentration, is a kind of visualisation, a powerful technique used by peak performers.

Charles Garfield, a doctor who has performed research on peak performers, studied NASA astronauts and observed how they repeatedly rehearsed in simulated environments the actions they would eventually perform in space.

He found that peak performers, whether in sports or business, were visualisers who trained their minds, as well as their bodies.

They developed powerful mental images, seeing in their mind’s eye their ultimate goals and the steps to achieving them.

Imagery is the language our brains use to communicate. The average person has at least 50,000 thoughts and images every day, many of them negative. Most of us are quite adept at concentrating on negative thoughts and imagery, such as “I’ll never lose this weight” or “I’m going to be stuck in this job forever”.

But with a little practice, you can use your imagination in a positive way by envisioning your desired goal.

Take a few moments several times daily to envision yourself, as vividly and clearly as possible, living your best life - doing what you wish, alongside the people you love, in a setting you desire. There you are, slender and fit, jogging down a sunny beach with your children. There you are standing in front of the mirror, smiling at the reflection of yourself, healthy and strong. There you are performing the small daily steps that will lead to your goal driving past the fast-food drive-thru, exercising 10 minutes a day, sitting down with your friends to a healthy meal. See it, experience how it feels, and visualise your own best potential.

This is a technique that is available not just to CEOs and gold-medal winners, but to all of us.

It is a powerful way to channel your energies toward your own unique goal.

“I possess health, wealth and love” or “I am willing to spend the time and energy to make my lifestyle healthy and happy”.

Positive affirmations also promote optimism, another component of a meaningful life. People who are optimists expect positive things and are more adept at noticing and taking advantage of opportunities around them. Optimists tend to be physically and mentally healthier, and better than pessimists in overcoming negative experiences.

Affirmations also promote gratitude taking time in the middle of life to savour your blessings. Another contention of positive psychology is that people who give thanks for their good fortune, rather than dwelling on their misfortunes, are generally healthier and happier. Rather than happiness making them grateful, it seems that being grateful helps create their happiness.

HOW TO BE YOUR OWN GOAL-SETTER •

•

•

•

Get organised. To be in control of your life, you need to be organised, with systems in place to help you move efficiently toward your goals and reduce stress.

Know how to prioritise. Learn how to put tasks in the correct order, from most important to least. Otherwise you may find yourself constantly busy, but not moving effectively toward your goals.

Be a visualiser. Channel the incredible power of your mind to actually see yourself and your life the way you want it to be.

This is a great way to stay on track and reach your dreams.

Innovate and be creative. Cultivating the ability to go beyond the traditional ways you’ve done something can lead to powerful new solutions in many types of situations.

Saying It The words we say, internally and externally, have tremendous power, yet they are often full of doubt and fear. Converting your goals into positive affirmations is another way to focus intensely. Replacing negative inner dialogue with upbeat thoughts floods your mind with positive messages. Simply saying aloud each morning and evening that you are going to achieve the things you want is a potent way to remain focused.

Affirmations that can be tailored to your life include: “I am happy, healthy and free” or

This is an edited extract from The Spark: The Breakthrough Formula for Losing Weight, Getting Fit and Transforming Your Life by Chris Downie (Hay House, $34.95).

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HEALTH

high density NutRition

by Navin Arden-Wood

Even though this article is about choosing foods with greater nutrient value, I really can’t talk about healthy food without first mentioning healthy ways to eat them. Eat with awareness, joy and appreciation. Observe and remember what is good about the meal and let go of anything that might not be optimal.

Alkalinity in the body starts with alkaline thoughts. Alkaline thoughts are the ones that make you feel good. Gratitude, appreciation, love and joy are at the top end of alkaline thoughts. Having these sorts of thoughts towards your food, and while eating, can have an amazingly positive effect on your health, vibrancy, overall energy and longevity.

The ratio between protein, fats and carbohydrates per meal is critical. The best works on this subject - for the last 25 years are the books by Dr Barry Sears on what he calls The Zone. Enter the Zone, his first book, was based on Nobel Prize-winning research into the actions of food on hormones – and therefore everything else.

Six smaller meals, rather three larger meals, appears to be better for most people for a number of good reasons, including better blood sugar and insulin regulation, easier on the digestive system and constancy of metabolism – all great for weight management and improved energy.

OK, now for the actual foods. This is in no way an exhaustive list, but it’s a good place to start! Simply, think SLOW when you choose your foods: Seasonal (fresh not frozen) Local (not imported) Organic, biodynamic or at least free range Whole (not extract)

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HEALTH On the shopping list

GOING HDN WITH SNACKS

Vegetables: All of them, but limit those with a high Glycemic Index eg. potato. Really good ones include kale, spinach, broccoli, beetroot, celery and carrot. Go for lots of colours.

Super high nutrient density shake - clean filtered water, pure whey protein concentrate, lecithin, kefir/yoghurt, cacao, maca, acai, raw honey, molasses, cinnamon.

Proteins: Calf liver, beef, lamb, eggs, fish, chicken, turkey and high quality whey.

Super high nutrient density snack - soft white cheeses (especially by Paesanella) or fresh goats cheese (eg. by 180 Acre) on toasted spelt wholegrain sourdough (by Sonoma) topped with a little sugarless jam (eg. St Dalfours).

Fats: Cooking - butter, coconut oil, ghee, rice bran oil. NOT to be cooked, but great cold extra virgin olive oil, avocado, lecithin. Fats are the most complex macro nutrient, but a couple of simple rules are to avoid trans-fats and increase your consumption of omega-3s.

Check out the fantastic research articles by Sally Fallon from the Weston A Price Institute on the web for clear and in-depth information about the many benefits of fats.

Fruit: Most of them, but in moderation, as they tend to be high glycemic. They are particularly useful before and after exercise.

HDN Grains: Spelt, millet, amaranth, quinoa and any grain sprouted! Refined sugars and refined grains are among the worst things you can feed your body. Try to avoid!

Nuts and Seeds: All of them in moderation.

They must be raw and stored in airtight, cool containers as their oils are volatile. Good ones include hemp, flax, sunflower, pumpkin seeds, almonds, macadamias and walnuts.

Superfoods: Cacao, maca, goji, acai and other berries in general. Spirulina, wheat and barley grass.

Therapeutic Tasty Additions Savoury - sea salt, vegie salts (herbamare), turmeric, cayenne, balsamic vinegar (a good aged one), all herbs, garlic, onion and ginger.

Sweet - raw unheated honey, black strap molasses, rapadura/panella and cinnamon.

Wrapping it All Up To paraphrase the brilliant Dr James Chestnut, wellness is not dependant on luck, genes or germs, it’s all about how we eat, move and think.

The trick is to start incorporating a little of this stuff into your routine and notice how you feel, then gradually add more and more of them into the mix. You’ll find that cravings for not-so-good foods reduce as your body gets more of what it really requires.

Eat with appreciation. Have five or six smaller, but more nutrient-dense, tasty meals throughout the day, ensuring protein and good fats are present in each meal. It’s better to have a whole cheat day, eating as much bad food as you want, than to have a little cheat meal once a day.

Exercise regularly in a variety of ways. Make it high intensity for short periods of time (10 to 30 minutes). High intensity means you go as fast and hard and heavy as you can, without sacrificing correct biomechanics - stay safe!

Learn and practice ways to manage stress and have fun. This one cannot be overstated!

It’s all about progression, not perfection.

Tending towards this way of wellness would see a gradual improvement in all biological markers of cellular health, longevity and vitality.

Resources Cultured Foods: Kefir, yoghurt, sauerkraut, anything properly cultured/fermented, natto, organic brown rice and miso.

Great Detoxification Agents: Apples (for pectin), pears, beetroot, parsley, coriander, zeolite and psyllium.

Supplements: Magnesium, omega-3s, probiotics, zinc and CoQ10 (as these are difficult to get in food in good quantities).

www.westonaprice.org Nourishing Traditions

by Sally Fallon & Mary Enig Enter the Zone by Dr Barry Sears Protein Power by Dr Michael Eades The Primal Blueprint by Mark Sisson www.crossfit.com The Biology of Belief by Dr Bruce Lipton 21 betterhealth

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HEALTH

How to feel better

Slow ageing

live longer

by Dr Joe Kosterich, MD

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HEALTH

For as long as humans have been on planet earth, we have been seeking ways to make ourselves look better, feel better and live longer. Ancient mythologies include stories about fountains of youth. More recently, Hollywood and popular cultures have fantasised about remaining youthful and healthy possibly forever.

Somehow I doubt there is a fountain of youth hidden somewhere in a forest or cave.

Nor do I believe many people really want to live forever. However, what the vast majority of people do want - especially as they move into their 30s, 40s and beyond - is to maintain a healthy body, active mind and a sense of vitality so they can continue to enjoy their lives.

So the basic rationale of anti-ageing medicine is not about stopping the passage of time, but about preventing or slowing the effects of ageing, and maintaining or even enhancing the health, wellbeing and vitality of people as they advance in chronological age.

The anti-ageing medicine movement began in the US in 1993 and the founders mainly came from a sports medicine background. In sports medicine, doctors deal with fit and healthy individuals in peak condition, attempting to further enhance their condition and health.

So the question arose, if we can improve the health and vitality of fit athletes, surely we can improve the health and vitality of everybody.

Until recently, it was accepted that many of the changes associated with ageing - such as a reduction in bone density, muscle mass, mental sharpness and energy levels - are a normal, natural consequence of ageing. It was also once believed that the earth was flat. We no longer believe this.

Many, if not all, of the effects of ageing come about through changes in your cells as the cells turn over. The human body is in a constant state of renewal. At a molecular level, over 95% of your body today was not your body two years ago! Cells are turned over and replaced, and new DNA and proteins are manufactured. If we can find out what leads to these changes, it follows that we may be able to influence, delay or slow the onset of these changes.

It is interesting to note that through our 20s and 30s, our body doesn’t change too much. It

seems to be able to maintain itself and repair itself. Further, it has long been observed that some people show age-related effects more than others. Some 80-year-olds can pass for 60, while conversely some 50-year-olds look more like they’re 70!

There is no doubt that some of this is related to your genetics. However, regardless of the genes that you start with, it has much more to do with what you make of it and how you look after your body. The car that is not regularly tuned, or filled with the wrong type of regardless of the genes oil or insufficient coolant, that you start with, will not run as well, or last Ageing has more to do as long, as the car that is properly maintained. with what you make of So it is with your body. those genes and how There are a number you look after your of emerging theories body and health. about ageing. These mainly relate to the reduced efficiency of your cell’s repair and maintenance functions, together with the damage done at a molecular level from free radicals. Currently no single theory dominates our thinking and it is indeed possible that the process is multidimensional.

Studies of people in Okinawa, Japan – where the world’s oldest people reside – have been done, comparing their lifestyles, dietary habits and other facets of how they live with American populations. These studies have identified mental and physical activity, together with the type and quantity of food consumed, as being of vital importance. As expected, the Japanese had stronger bones, less body fat and better lean muscle mass and strength than their American counterparts.

So what is involved in an anti-ageing program? Naturally programs are individualised according to individual circumstances, but will include aspects of the following: 23 betterhealth

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1. Nutrition

5. Sleep

It is important to restrict total calorie intake.

You should only take in as many calories as your body requires. Most of us tend to eat too much. It has been shown that by restricting calorie intake alone and doing nothing else, it is likely you will live longer. It is important to take in an adequate amount of protein to maintain lean body mass, and to take in adequate good fats such as avocado and olive oil. It is recommended we substantially reduce intake of carbohydrates, particularly refined carbohydrates. Focus on vegetables, fruit and whole foods. Aim for a Body Mass Index of less than 25, and a percentage body fat of less than 25% (men) or less than 30% (women).

It is very important to get adequate, restful sleep so your body can recuperate and recharge itself. Most adults need eight hours rest per night. Reducing stimulation prior to going to sleep and creating a harmonious sleep environment is also important. Use of herbs such as camomile tea can be soothing, as can use of lavender oil in a candle burner.

The natural hormone melatonin may also be helpful for some people.

2. Activity It is important to be active on a daily basis and to exercise on at least four - preferably six days per week. You need to do aerobic exercise for cardiovascular fitness, resistance exercise using weights to strengthen muscles and bones, and stretching exercises for flexibility.

3. Supplements A large number of people require vitamin and/or mineral supplements, depending on their circumstances. Recommended daily allowances of most vitamins and minerals are based solely on amounts needed to stop a deficiency state. Unfortunately, some of the research behind these figures is highly questionable, and official recommended allowances often do not reflect the optimum amount your body needs.

4. Stress Levels It is important to deal with, and manage, the stresses in your daily life. Practices such as yoga, tai chi, meditation or bio energetics can assist with calming your mind and soothing your body.

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6. Toxins Wherever possible, reduce your exposure to, and intake of, toxins. This includes stopping tobacco, looking at your use of chemicals in the household and garden, and taking a closer look at food additives and preservatives. It is also important to maintain an adequate intake of antioxidants, from both food and supplements. A small amount of alcohol is ok, particularly red wine, which has antioxidants.

7. Pamper Yourself It is important to laugh, have fun and give yourself treats. Listen to music, play with your children or grandchildren, walk in the park on a sunny day – indulge in uplifting activities that stimulate your body’s own endorphins.

Since the mid-1800s, life expectancy has been increasing at the rate of about three months per year. This graph is not starting to plateau. We are living longer and will continue to do so. Anti-ageing medicine is not a fountain of youth, nor is it a way of living forever. It is a way of maintaining and enhancing your health so you can live a better, healthier life.

As a consequence of this, it is likely you will live longer. Chronological age will remain a given, but ageing will be increasingly optional.

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The 100% natural krill oil found in OmegaGen Cardio Cholesterol Formulation contains a special phospholipid formulation, allowing for the easy absorption of Omega-3’s into cells.1 This, together with particularly high levels of antioxidants2, makes OmegaGen Cardio Cholesterol Formulation a clear choice.

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Always read the label. Use only as directed. If symptoms persist consult your healthcare practitioner. As a precaution do not take OmegaGen Cardio Cholesterol Formulation during pregnancy, or when lactating. OmegaGen Cardio Cholesterol Formulation is derived from shellfish; individuals with an allergy to shellfish should avoid using this product. OmegaGen Cardio Cholesterol Formulation may help to maintain cholesterol levels within the healthy range and improve the HDL/LDL ratio. Blood Cholesterol levels should be checked regularly. Ref: 1. Press Release. Human clinical study demonstrates superior Neptune Krill Oil NKOÂŽ pharmacokinetic profile. Nov 19, 2008. Financial sponsor Neptune Technologies & Bioressources Inc. 2. ORAC (Oxygen Radical Absorption Capacity) test. Researcher Brunswick Laboratories, Wareham MA 02571. Financial sponsor Neptune Technologies & Bioressources Inc. betterhealth autumn 10 betterhealthmag.com CHC 40955 - 07/09

What Happened to the

‘Mmm’ in My Metabolism?

by SIMON STININATO

Greetings and welcome to the What the Hell Happened to the Mojo in my Metabolism Show! You may be asking yourself this very question as you sit back and get comfortable, reach for a slice of comfort food (or that specially prepared, calorie-controlled snack) with a low-fat, decaf, soy latte.

OK! Of all the subjects discussed in the ever-changing world of health, metabolism is perhaps the one area that is clouded with the most misunderstanding. Many people too easily give up trying to understand the concept and blame their metabolism for all the evils it bestows upon their hips, thighs, tummy and bottom, as punishment for over-indulgence in the good life. “Oh no, it’s my metabolism’s fault!” Understanding your metabolism gives you the ability to harness your fat-burning potential, instead of it working against you!

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HEALTH

research is showing that this decline has less to do with the ageing process and more to do with the fact that we become less active as we age What is Metabolism?

In short, your metabolism involves two processes: Anabolism: All the chemical reactions within your body, encompassing growth and the many processes required to build YOU. For example, growing hair and nails, and your body healing from injury.

Catabolism: All the processes in your body that break down food to its simplest form so it can be used by your body. For example, breaking down your morning muesli into its simplest form of carbohydrates to fuel your body.

To put it simply, the food you eat is broken down to its most simple form through the process of digestion. It is then reconfigured within your body for growth and functioning.

Without the process of metabolism, you cannot live. Fundamentally, metabolism is a very simple automated mechanism that occurs in your body without you giving it a second thought.

What is Basal Metabolic Rate (BMR)?

You need a minimum amount of energy to maintain the function of your vital organs, such as your heart, lungs, brain and nervous system, liver and kidneys, whether you are awake or asleep. This energy requirement is called your Basal Metabolic Rate (BMR).

This is the amount of energy you burn without moving or eating. It should not be confused with your BMI (Body Mass Index), which is a calculation to determine your ideal body weight for your height.

If you are interested in knowing your BMR, it can be calculated after fasting for 12 hours (to avoid increases in metabolism due to digestion of food). The best time to do the test is first thing in the morning after having naturally fasted during your sleep. Knowing your BMR allows you to establish a baseline, which is useful if you are trying to lose weight or increase your metabolism through good nutrition and regular exercise.

What Can Cause My Metabolism to Slow Down?

Ageing. As you age, your metabolism naturally slows. However, more research is showing that this decline has less to do with the ageing process and more to do with the fact that we become less active as we age. Reduced physical activity equals reduced lean muscle.

Lean muscle is the furnace your body recruits to burn calories and maintain a quality of life that is both energetic and healthful.

Thyroid Function. Certain thyroid imbalances can impact your metabolism. However, you would be surprised how many people visit the doctor claiming thyroid-related weight issues, only to find their thyroid is perfectly normal. The culprit tends to be overeating, one of the main causes of metabolic slow-down.

Dieting. Starving yourself, or dieting, is another factor that can slow your metabolism. When it comes to losing weight, the general rule of thumb is to expend more energy than you consume. Although this works for most of us, others fail to shift that fat even when they follow the strictest diet. The reason is simple: you cannot outsmart your body! As soon as you restrict your calorie intake, your body is awake to this and begins to ‘economise’ its energy expenditure, and your metabolism slows. Your body effectively goes into starvation mode and tends to spare the fat stores, rather than use them up - the opposite of what you want! When you finally can’t beat your body’s cry for food (particularly the fast, energy-providing kind), off you go on a feeding frenzy. Unfortunately, your body protects against another starvation and, rather than converting this food to glycogen and storing it in your muscles for immediate use, it thinks ahead and stores it as fat, a bit like a camel storing fat in its hump for a trek across the desert. Low-calorie diets tend to encourage this kind of yoyo effect, resulting in even bigger humps than when you started - and located just where you don’t want them!

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What Can I Do to Increase My Metabolism?

Here are two ways you can supercharge your metabolism: 1. Regular Exercise: No surprises here!

Physical activity has a profound effect on your energy expenditure. The great news is that you can increase your metabolic rate by 10 times during continuous ‘big muscle’ activity, such as resistance training, fast walking, tennis, cycling or swimming. Under normal circumstances, physical activity accounts for 15% to 30% of your total daily energy expenditure.

2. The Thermogenic Effect of Eating and Eating Particular Foods: Eating food increases energy metabolism in two ways.

The first results from the energy needed to digest the nutrients and fibre in your food.

The second relates to the Did you know that your activation of your nervous resting metabolic rate system to stimulate your rate. The effect (RMR) accounts for 60% metabolic of just eating can increase to 70% of your total energy use by 10% and daily energy expenditure? reaches its maximum Increasing your fitness effectiveness within one and lean muscle mass with hour after eating.

Believe it or not, there exercise also increases are foods that speed up your ability to burn your metabolism and calories when you’re not take short cuts to your exercising! fat stores, helping you lose weight.

Foods to Put some ‘mmm’ into Your Metabolism Almonds: A great source of monounsaturated essential fatty acids, antioxidants, protein, trace minerals and the hunger suppressant, tryptophan.

Broccoli: If there was ever a super hero of food, this would surely be it! Packed with cancer fighters, immunity boosters, phytonutrients and detoxifiers - not to mention its ability to rev your metabolism - this king of foods is easy to prepare and delicious to eat.

Chilli: All that heat you feel after eating hot chilli peppers takes energy and calories to produce. Even sweet red peppers have been found to contain capsaicin, the substance in chilli that increases your metabolism for more than 20 minutes after they are eaten.

Green Tea: This is the main source of epigallocatechin gallate, known better as EGCG. This healthy catechin speeds up your brain and nervous system, causing your body to burn more calories. Throw a stick of cinnamon in to supercharge the burn!

Spinach: In addition to speeding up your metabolism, spinach is a great source of antioxidants, magnesium, potassium, iron and Vitamin C. Lean Turkey: This protein-rich meat builds lean muscle tissue, causing your body to burn extra calories and raise your metabolism.

So don’t be scared next time you see the word metabolism. It simply means your body’s way of functioning and expending energy. If you want your metabolism to be efficient, eat well and exercise. Simple!

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Aussie Bush Tucker

by Vic Cherikoff

A HIDDEN TREASURE OF NUTRITIOUS TREATS

Food production today is designed more to accommodate our supply chains than to provide ideal nutrition. Produce is picked before its prime, stored for lengthy periods and artificially ripened. Little is generally done to preserve nutritional quality, with more focus on managing the visual properties for maximum sales.

Modern times have hardly seen a pinnacle in human development in terms of health and wellbeing. From archaeological evidence and records of living cultures, such as that of the Australian Aborigines, our nutritional status has been on a downward trend through time.

An analysis was done recently of the fossilized footprints of a group of Australian Aborigines, presumably a hunting party, running on the edge of a large mudflat in western NSW. It was calculated that these hunters were moving along at about 37 km/h.

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HEALTH Compare this to the speed of the Jamaican sprinter, Usain Bolt, whose state-of-the-art running shoes and clothing, commitment to years of training and a special diet designed to enhance his performance, not to mention state-of-the-art running track, allowed him to peak halfway through his world record 100m sprint at only 42km/h.

The Aborigines routinely managed such feats of performance because of their greater muscle bulk - longer, thicker muscle fibres that were exercised more often and more strenuously than we do today, and from an earlier age. This muscle mass and performance was supported by their wild food diet, which provided greater prolonged energy expenditure, and also aided in speedy recovery.

Wild fruits and vegetables in Australia tend to be nutritionally dense as they are typically low in water. They are also low in sucrose, yet also good sources of microsugars, which may play a role in regulating antioxidant uptake, as these microsugars bind with the porin proteins, increasing the permeability of cell walls to antioxidants (as well as chemotherapy drugs) and vastly improving their bioavailability.

Sour (low-sucrose) fruits abound in the Australian bush. Super-sour Davidson plums, tamarinds, lillipillies, lemon aspen, wild rosella, and limes from woodlands, deserts and rainforests are just a few of many mouthpuckering fruits which Aborigines ate with delight from a very young age. These highacid snacks (or condiments, where meats were cooked with sour fruit stuffings) had a glycaemic index lowering effect, as organic acids delay gastric emptying. Yet the story doesn’t end there.

Antioxidants in high doses and from a wide variety of sources provide an antioxidant cascade which appears to stop cells from becoming insulin resistant, enhancing their ability to take up blood sugars, while also avoiding the perils of high circulating sugar levels, changing liver metabolism and increasing body fat accumulation, resulting in Type 2 diabetes.

By way of example, Illawarra plums are mildly sweet, succulent forest fruits from the east coast of Australia. They are currently grown commercially in only limited quantities, although this is sure to change soon as results of new research emerges suggesting that some bioactives they contain reduce the formation and growth of fat cells in our adipose tissues.

They also have a high anthocyanin content, with ORAC levels up to seven times that of blueberries. Will this be the next big weight-

loss food? It seems it may be one of many…

Kakadu plums are another wonder fruit.

They are world famous as the highest fruit source of Vitamin C, yet are too costly to be a commercial natural source of this antioxidant.

However, the Kakadu plum has other secrets recently revealed. Its Vitamin C is protected within minimally processed fruit pulp, held by an oxalate biofeedback mechanism, thus maintaining high levels of the vitamin for a very long period. Samples of the plum collected from a rock shelf in temperatures over 45°C yielded fruit which were shrivelled and dried, yet still had as much vitamin content as a ripe, freshly picked orange. However, aqueous extracts isolate the vitamin from its protection, leading to the typical and rapid oxidation of ascorbate to dehydroascorbate.

Kakadu plums are also a rich source of mucopolysaccharides, pectins, folate, iron, calcium, magnesium, zinc, gallic and ellagic acids, quercetin/hesperitin glucosides and keampferol/luteolin glycosides. They have exceptional antioxidant capacity due to an interplay of over 100 beneficial compounds.

In summary, it is the micronutrients described above that are the powerhouses in wild foods - the antioxidants, enzyme regulators, cellular repair inducers, immune boosters, co-factors and otherwise beneficial compounds. While a recommended daily intake or allowance for many of these compounds has yet to be established, the use of wild fruits, herbs and spices is of great nutritional value.

An example of one product in this market is Kakadu Juice™, which includes 10 wild foods (and 14 conventional super foods). The growing body of evidence for this whole-food beverage suggests that many people from all walks of life will benefit from this whole food preparation.

Kakadu Juice™ is available from our online shop at www.betterhealthmag.com.

Widely regarded as the world's leading authority on native Australian foods, Vic Cherikoff’s research has resulted in many important health discoveries. His analytical work confirmed the Kakadu plum as the world’s highest fruit source of vitamin C. He has studied the components in a wide range of Australian herbs, spices and fruits and discovered some record-breaking levels of compounds which enhance our immune systems; protect us from the action of free radicals; work as homeostatic normalisers or adaptogens for blood pressure and heart rate; and are protective against ageing, arthritis and diseases of civilisation (diabetes, cardiovascular disease and obesity).

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NATURAL Health If there is a way to do it better.. find it!

Thomas Edison

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natural health

Trying to fall pregnant at 35!

is age really the problem?

by Jan Roberts

If you’re older than 35 and hoping to get pregnant, you’re in good company. Many women today are delaying pregnancy until well into their 30s and beyond. The Australian Bureau of Statistics confirms this growing trend.

At the same time, the experts constantly remind women that childbearing at an ‘older’ age means greatly increased chances of infertility and other problems. The pregnancy risks involved for women over 35 include increased rate of miscarriage, premature or reduced birth weight of baby, maternal hypertension and diabetes. This raises the question: is age really the most significant risk factor? Indeed, many studies point to other risk factors, such as reduced hormone levels and number of ova, reduced mitochondrial function in ova and sperm, reduced nutritional status and increased exposure to toxins such as chemicals, heavy metals, radiation and drugs over a longer lifespan.

It is likely that many women will continue to focus on careers before babies, so it may take some time to find their ideal partner. It is also likely that a significant percentage of couples will embark on parenthood in a second marriage. Therefore the benefits of preconception health care must be recognised and promoted ahead of instilling fear into older prospective parents.

So how can you and your partner preserve your fertility and ensure the healthiest possible outcomes? The answer is quite simple - pay close attention to your own health before conception. The reason for the rise in reproductive problems with age can be

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Fertility rates for older age groups have consistently increased since 1980. The fertility rate for women aged 30-34 nearly doubled from 1980 to 2008 (from 75.1 to 127.8 babies per 1,000 women). The rate for women aged 35-39 tripled (from 23.7 to 70.9 babies). The rate for women aged 40-44 more than tripled (from 4.4 to 14.1 babies), as the trend towards older motherhood continues.

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simply summarised as 21st century diets and lifestyles. If you plan to delay your babymaking, you and your partner need to focus on nutrition, lifestyle, environment and mental and emotional factors. The more consideration you give to these factors and the longer your preconception preparation, the better the payoff. The four months immediately preceding conception are the most critical.

Comprehensive preconception health care has been clearly shown to give significant protection against age-related sub-fertility, miscarriage and foetal defect. The University of New England is conducting an independent study of 67 couples on the Natural Fertility Management conception program at The Jocelyn Centre. Preliminary results show that 52% of previously infertile couples can conceive within the first four months following completion of preconception care. Over the last 30 years, working with many thousands of couples, The Jocelyn Centre, despite a high proportion of patients being in their late 30s, early to mid-40s and beyond, has seen an insignificant number of age-related defects.

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5 TIPS TO IMPROVE FERTILITY

1 2 3 4 5

Diet: eat a diet rich in organic whole foods, avoid refined packaged food and take robust, comprehensive supplementation.

Lifestyle changes: give up your bad habits (smoking, alcohol, caffeine) and begin a regular exercise routine.

Clean up your environment: in your home and work, avoid chemical exposure, heavy metals and reduce exposure to electromagnetic radiation.

Stress: reduce mental stress, and focus on positive, life-enhancing thoughts.

Practitioner: treat any existing health conditions.

natural health The following factors form the core of what you and your partner must take responsibility for: Support your foundation or core health.

An adaptogenic product for both of you supports fertility and ensures all of the following health promotion measures achieve optimal results. The best available products are Femenessence™ and/or Macaharmony™ for her and Revolution™ and/or Macalibrium™ for him.

Optimise your nutrition. An adequate supply of all the vitamins, minerals, essential amino acids and fatty acids are necessary for proper fertility and for the whole reproductive cycle to proceed smoothly. Improve your diet and take a balanced combination of nutritional supplements. The NFM Professional Range has been designed by experts to provide the most comprehensive and robust nutritional support for preconception, pregnancy and breastfeeding. Unlike fish oils, krill oil carries omega-3s in the form of phospholipid liposomes - little packages that help your body absorb omega-3s. These essential fatty acids are vital for every stage of reproduction, from fertility right through to your baby’s brain and eye development.

Make sure your diet contains an abundance of fresh, organically grown fruit and vegetables.

Essential 8 Organics contains a combination of eight fruit and vegetables in a highly concentrated food synergy product. This is not a substitute for F&V in your diet, but a great way to add all those important phytochemicals that can support your positive dietary changes.

Modern Western diets lead to slightly acidic pH in the body. But slightly alkaline pH provides an optimal environment for fertility (and general wellbeing), so Essential 8 Organics provides an effective alternative to largely plant-based diets, which are sometimes difficult to achieve.

Take a good quality probiotic. Progurt contains multiple human strains and is many times more potent than conventional probiotics.

Easy-to-make Progurt gives you the equivalent of 1,000 capsules in just one litre of yogurt.

Detoxify. Eight glasses of purified water every day is a good way to start. The new Living Water Series 5 Filter from Wellness is the ultimate way to enhance your body’s detoxification processes, as well as improve hydration and support transport of nutrients into cells. A Wellness Filter for your shower will reduce exposure to toxins such as chlorine.

You might not know it, but you absorb up to 300 times more chlorine from your shower than from your drinking water!

Avoid common social poisons, such as cigarettes, alcohol, caffeine and other drugs, including oral contraceptives. NFM Contraception and Conception Kits give you everything you need to know about swapping pharmaceutical or chemical contraception for easy-to-learn natural methods until you’re ready to conceive.

Avoid environmental toxicity. This means reducing your use of chemical-laden products and limiting your exposure to electromagnetic radiation. Organic, toxicity-free skincare, such as Camarje, is a great way to reduce the unhealthy chemical cocktail found in many skincare products. Check out the Biopro devices to reduce exposure to electromagnetic radiation from your mobile phone and wireless connections.

Establish a regular exercise routine. Both aerobic conditioning and strength training are important.

Reduce stress and maintain a positive attitude. Regular sex is a great stress-reduction tool. Production of oxytocin at orgasm promotes calm, connection and intimacy. Regular (daily) sex is a good way to build sperm quality. Use a non-spermicidal lubricant and try a product such as WomanZone for easier orgasms.

Enlist the help of a knowledgeable complementary health practitioner. A naturopath or integrative GP will understand the importance of treating existing conditions, such as infection, allergy, malabsorption and hormonal imbalances prior to conception.

Read ‘The Natural Way to Better Babies: Preconception Healthcare for Prospective Parents’ by Francesca Naish & Janette Roberts.

Believe that everything you are doing can make the difference. Optimal fertility, healthy full-term pregnancy, short and straightforward labour, successful breastfeeding and, most importantly, a beautiful, bright, happy, healthy baby. It’s in your hands!

Jan Roberts is a pharmacist, clinical nutritionist and international bestselling author of four books on healthy preconception, pregnancy, birth and breastfeeding. Jan’s books and recommended best-of-breed products for optimally healthy reproduction and beautiful healthy babies are available from Pure Health Direct at www.purehealthdirect.com.

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ANXIETY

ABOUT ANXIETY

by CYNTHIA MORTON

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natural health Creating anxiety about anxiety is about as helpful as getting angry at angry people. When we become the very thing that we are so fearful of, and self-righteous about judging, the cycle continues, from one relationship to another. As Gandhi so wisely put it: “We must become the change we wish to see in the world.”

I was recently wandering peacefully through a shopping centre in Bris Vegas that I have been frequenting since my teens when I needed to make my routine visit to the ladies room. As I shut the toilet door, the face of a terrified woman in an advertisement stared back at me. The message promoted a service specialising in anxiety treatments and the slogan inferred that you could never escape it, that it would be like a boogie monster, always waiting to get you, any time, anywhere.

I stood transfixed, ignoring my full bladder, looking at the desperation on this woman’s face and remembering those black chapters in my life - as a suicidal teen, a single divorced mother, and an addict in early recovery - when anxiety was a constant state of being. I would wander aimlessly around this very shopping centre, emotionally crippled by a fear-based belief that I was, and always would be, a hopeless, incompetent mess. I felt relieved that, during those phases of my life, advertisements like “Anxiety is the these were not posted on the toilet doors! of freedom.”

We all hear the new age mantras that tell us to ‘let go’ or ‘hold on’, but these generalisations only feed our anxiety if we don’t know how to apply them. Do you ‘hold on’ to an abusive relationship? Do you ‘let go’ of the right to visit children? They say that 'wisdom is knowledge applied', but if you don’t have healthy guidance for applying the knowledge, how can you act wisely, face your fears and overcome anxiety?

I was visiting a rehab recently to conduct a group when I noticed on a whiteboard in the group room the following words: “Knowledge is knowing that tomato is a fruit. Wisdom is not putting it in a fruit salad.”

So the obvious question is: when and how do we creatively use that bloody tomato called ‘anxiety’ that we all have in our emotional garden?

I can offer a suggestion that always works for me: view anxiety as a healthy, inbuilt human alarm, like an internal amber traffic light, indicating the simple need to be cautious and listen to our truth. Constructive outcomes result when we honour anxiety without shame. Freedom from our fears is how we master inner peace.

So anxiety can be used as a useful key to unlock that heavy door of fear. Waiting for us on the other side is a rare and beautiful freedom and self-respect that we only discover when we are brave enough to face our anxiety, rather than feed it with fear.

Anxiety is a normal and healthy component of being human. In the wise words of Danish philosopher Soren Kierkegaard: “Anxiety is the dizziness of freedom.”

dizziness

Cynthia Morton is a twice published best selling Australian author, painter, public speaker, mother of two teenage sons and CEOf and founder of the Emotional Fitness Foundation. Having worked with over 7000 Australians facing emotionally challenging life issues such as addiction, abuse, self sabotaging cycles, and depression, Cynthia is in high demand as an Emotional Fitness expert. www.emotionalfitness.com.

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BIO-IDENTICAL HORMONES

NATURAL HORMONE THERAPY

A NEW APPROACH TO HEALTHY AGEING

by DR MARTIN HILL

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The decline in hormones not only compromises quality of life, but is also associated with an increased risk of most chronic, age-related conditions.

We live in an ageing population; our lifespan is increasing and will continue to increase, requiring a shift in our thinking from disease-based healthcare to wellness, or preventive-based, healthcare. The advances in biomedical technologies and our relative prosperity have led us to have higher expectations of healthy ageing than previous generations. This expectation is driving a multi-disciplinary approach to maintaining our youthful state. Society is also moving towards an integrative approach to health maintenance by combining the best of traditional and complementary medical therapies.

the HRT Controversy The hormone changes that occur as we age have a strong impact on how well we age, and how young our bodies look and feel. The options for treating hormonal conditions range from herbal remedies and nutritional supplements on the one hand to more conventional drug-based hormone therapy on the other. Hormone replacement therapy, or HRT, has always been very controversial, attracting high media attention and subject to much debate. However, there are various forms of HRT and each may have different outcomes. One option is in the form of 'bio-identical' hormone replacement.

The term bio-identical means in the same structure as those our bodies are making. As is common with some commercial forms of HRT, these hormones are synthesised from plant substrates and designed to have the same structure as the human equivalent.

There have been many misunderstandings about the concepts of bio-identical hormone replacement therapy, with some information sources presenting diametrically opposite viewpoints, for example www.jeanhailes.org. au and www.intlhormonesociety.org.

The Physiology of Ageing Ageing is associated with a decline in all hormones, beginning in the early 20s when they are optimal. The first hormones to decline in men and women are human growth hormones and DHEA. A more rapid decrease in sex hormones is seen in women around the time of menopause and this may lead to the classic symptoms of menopause, such

as hot flushes, night sweats, mood swings, lethargy and weight gain, amongst others. In men, the process is more gradual, but can lead to a similar spectrum of symptoms known as the andropause. Other female conditions, such as menstrual disorders, endometriosis, polycystic ovarian syndrome, uterine fibroids, premenstrual syndrome and obesity, may be associated with hormonal imbalance.

From a cosmetic point of view, the decline in hormones is associated with loss of muscle mass, increase in body fat, loss of bone density and thinning hair. The skin also loses tone and elasticity, lacks colour and hydration, and becomes drier, thinner and wrinkled.

The decline in hormones not only compromises quality of life, but is also associated with an increased risk of most chronic, age-related conditions, such as heart disease, various cancers, diabetes and the metabolic syndrome, osteoporosis, autoimmune conditions and brain ageing, including dementia, and general soft tissue ageing. However, a growing number of medical studies have reported that supplementing the body to maintain appropriate hormonal balance may result in a reduced risk of some of these conditions. If this is so, maintaining hormone balance is important as part of an overall preventive health strategy, which includes optimum diet, correct exercise and nutrition. Natural therapies assist the body to cope with the decline in hormone production, but do not address the body's deficiencies.

Supplementing the body with appropriate, individually-adjusted, doses of hormones, on the other hand, will assist in correcting these deficits and may improve quality of life and the long-term outcome in terms of disease risk.

Anti-Ageing Medicine Anti-ageing medicine is a new discipline which incorporates advances in physiology, nutritional science, molecular genetics, stem cell therapy, therapeutic cloning and nanotechnology. The aim of anti-ageing medicine is primarily to reduce the risk of disease and maximise the quality of life. The emphasis is on quality, rather than quantity of life. A more appropriate term might be healthy or graceful ageing, as the aim is to die at an advanced age without disease.

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While population studies address community responses to treatment, the science of genomics is revealing there are both individual benefits and predispositions to risk which are influenced by lifestyle, dietary and environmental factors. Genomics is the study of small random changes to genes that may ultimately lead to changes in the way introduced hormones affect the human body.

Changes in genes lead to changes in metabolic pathways and therefore expression of these pathways.

It accounts for why each of us are unique in the way our body handles hormones and why we all may have predispositions or be set up for various diseases to occur.

Nonetheless, these predispositions are affected by our environment, diet and lifestyle. This is why hormones have to be individually adjusted.

Different Forms of HRT The problem with HRT, particularly with female hormone replacement, is that there are different forms of hormones and hormonal combinations, as well as different forms of delivery of hormones. The risks and benefits of each combination are different. When medical studies of HRT are quoted, they usually refer to those reporting equine oestrogens – a collection of purified oral oestrogens derived from the urine of pregnant mares, and an oral drug derivative of progesterone. This form of HRT has become very popular over the last 60 years, particularly in North America, and has been the subject of numerous large studies, to the point where the term HRT has become synonymous with this form of therapy.

More recent studies of this form of HRT indicate modest long-term increased risk of breast cancer and heart disease, as well as decreased risks of fractures and colon cancer.

However, it is commonly reported that not all oestrogen-progesterone combinations offer the same risk-to-benefit profile. In Europe, for instance, transdermal (gel) oestradiol, which is the most important female oestrogen, and oral progesterone have been commonly prescribed

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since 1980. Long-term French cohort studies of this hormonal combination have found no effect on breast cancer risk, and a small reduced risk over 15 years. European studies have shown that oestrogens are best applied topically to avoid adverse effects that occur when they pass through the liver upon ingestion. By contrast, bio-identical progesterone has better metabolic effects when taken orally. Increased risk of breast cancer occurs when oestrogen is taken orally and/or a drug progestin is substituted for natural progesterone. The topically applied oestrogens and oral bioidentical progesterone form of HRT has been reported to have the most favourable riskto-benefit profile. Obviously, there are many contributing factors to both breast cancer and heart disease, including obesity and genetic, diet, lifestyle and environmental factors.

In fact, the lessons learnt in men's health now apply to female hormone replacement.

Testosterone cannot be taken orally due to poor duration of effect. In its natural form, it is best applied as transdermal gels or creams, patches, implants or injections. Oral drug derivatives of testosterone or ‘anabolic steroids’ worked well and were easier to take,

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Each person is unique in the way they process their hormones which leads to a varied clinical response when they are taken, which is largely due to each person’s unique genetic make up. but the adverse effects to the liver, heart and cholesterol were prohibitive and some of these medications were banned. Over the last two decades, most medical studies have used bio-identical testosterone. Many studies report a strong inverse relationship between low testosterone levels and the risk of coronary artery disease, atherosclerosis or hardening of the arteries, metabolic syndrome and diabetes, and indicate that supplementation with bioidentical testosterone might improve the risk of these conditions.

It appears that women’s health is going through a similar transition as a bio-identical hormone approach.The number of medical studies using the European regimen is significant and growing rapidly. A significant number are also reporting positive benefits in obesity, diabetes, hypertension and coronary artery disease.

Some studies even indicate that when a more complex balance of bio-identical hormones is prescribed, there may be a greater potential reduction in breast cancer risk. For instance, a recent Belgian study of 281 women and men has reported an overall 30% reduction of breast cancer incidence and a 27% reduction of prostate cancer incidence when a comprehensive regimen of anti-ageing therapies using multiple bioidentical hormones and nutritional and dietary therapies is prescribed.

Bio-Identical Hormone Availability As previously mentioned, a common issue in the debate about bio-identical hormones is the use of commercial products made by drug companies which are FDA or TGA approved, versus the use of the compounded product prepared by compounding chemists. In Australia, a number of bio-identical hormones are commercially available and TGA approved. These include transdermal oestradiol, testosterone for men in injectable form, gel, patches and implants, and thyroxine (thyroid hormone). Other bioidentical hormones, such as progesterone, DHEA, melatonin and testosterone for women, are not available and can only be

obtained by prescription from a compounding chemist. The use of the compounder allows choice from a range of different gels and creams, and flexibility in combining different hormones, so the dose can be adjusted more precisely for individual requirements.

It is well recognised that hormones are very powerful compounds which control most of the body's major physiological processes. Each person is unique in the way they process their hormones, which leads to a varied clinical response when they are taken. The optimal response is achieved when hormones are adjusted to an individual's needs.

Bio-identical hormones may be compounded at any dose or combination.

By virtue of their structure, they are easily monitored by blood, urine or saliva tests.

The Practice of HRT Achieving hormonal balance takes both time and skill, and given the individual response to treatment, can be complex. It is best managed by medical practitioners who are trained in hormone replacement. There may be contraindications and pitfalls that restrict treatment. It is important that individuals discuss these matters with their medical practitioner when contemplating treatment.

Population studies address community responses to treatment, but the science of genomics is revealing there are both individual benefits and predispositions to risk that are influenced by lifestyle, dietary and environmental factors. Genomics is advancing expanding, however its true significance in terms of individual predisposed risk, and not absolute risk, is yet to be determined. Nonetheless, genomics is part of a multidisciplinary approach to the management of ageing which involves individual modification of these lifestyle, dietary, environmental and hormonal factors.

Further Reading The Hormone Solution: Stay Younger Longer with Natural Hormone and Nutrition Therapies by Thierry Hertoghe (Harmon Books, 2002) 43 betterhealth

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STAYING POSITIVE

THE SECRET TO A HAPPY AND SUCCESSFUL LIFE

by ALICIA POWER

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NATURAL HEALTH After 30 years of mentoring people in empowerment and self-development, I have realised that understanding the hidden world of feelings is the first step to success.

Let’s examine feelings for a moment.

Imagine you have just had an argument with your lover and you feel sad and upset. Or perhaps you have heard bad news about a family member and your mind starts racing in panic. Have you ever wanted to switch off the sadness, the panic or the upset? Have you ever wished you had more control over your feelings?

It is important to understand that emotions are not ‘bad’. In fact, in my opinion, the most important part of the human psyche is our ability to have feelings, because they can ultimately guide us in our life more unerringly than our logic. The key with feelings is to observe them as if they are tools, indicators to help us enjoy and steer our lives. However, it is also important to keep a close eye on them to ensure they don’t derail our clear perspective.

Although unpredictable, feelings are here to stay. They are part of us and we cannot simply ignore them. Yet while we may want to wish them away, it is useful to keep in mind that emotion helps us discern, choose and notice what we prefer. We like some experiences because they make us happy, and we don’t like others because they make us unhappy or uncomfortable. These feelings are practical indicators. However, the times when we feel ‘ambushed’ by intense emotion and find it hard to cope are when we might wish for a fast switch to change that experience and find balance.

What are feelings?

Scientists study bio-chemistry and brain wave patterns on EEG monitors to try to understand emotion. However, looking at the components of a system does not always help us completely understand that system. The human psyche is extraordinarily complex. One example is the action of electromagnetic waves of energy that constantly interact with the subtle energetic envelope surrounding every person.

Quantum scientists tell us these waves are packed with information. It is amazing to think that this volume of data is being subliminally transmitted to each of us every second.

Most of us are not aware that we are constantly affected by this invisible input, and yet it influences our moods, decisions and everyday experiences. This shows how little control we have over many of the underlying reasons for our surfacing feelings! This is also why feelings can remain unnoticed until they grow into a strong emotion.

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natural health way, we can easily navigate through complex reactions, relationships and circumstances.

Why are feelings important?

Strong emotional reactions can motivate us, change our opinions, stall momentum or even change our life. Emotions drive our strong beliefs, our dedication and commitment to people and causes. Emotional reactions can even break up long-term relationships, destroying years of investment of love, courage and perseverance. Emotions can have such a life-changing effect that it is worth taking a moment to observe and understand them more deeply.

A key aspect to emotions is that they can surface suddenly, without us being able to control them. Usually we try to control emotions AFTER we discover and feel them. They can erupt, bursting out without us realising they were even there. One reason for this is that they are born deep in our unconscious mind and are often influenced by reaction patterns from our historical conditioning.

Should we ‘manage’ emotion?

Here's an example of the effect of an invisible transmission: Your partner is concerned about an issue at work. They prefer not to discuss their business problems, however you immediately feel uncomfortable when your partner arrives home. You dismiss this feeling because it is subtle, yet over dinner you experience an unusual reaction of strong anger towards your partner. Your first instinct of discomfort was ignored. Yet after a short time, the subtle worry in your partner’s thoughts is transmitted to your ‘energy envelope’ and eventually rises to the surface, where you finally notice it as anger.

Such subtle energy wave transmission is one of many reasons that emotions are triggered.

However, the focus is to observe emotions as indicators of hidden stress and anxiety. In this

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Because emotions are so unpredictable and difficult to control, we can sometimes feel quite powerless. However, there are excellent skills and tools we can use to work with emotions in empowering and positive ways. These skills can help us feel more in control to choose practical options in moments of crisis. By observing and managing our emotions correctly, we can find our lives becoming balanced and positive. Learning about our emotions leads to understanding ourselves more deeply and making clearer choices without the cloud of intense emotion.

One important reason to study our emotions is that our decision-making is affected by the feelings we are having in that key moment. For example, if we are anxious while choosing how to respond to an important business or family situation, our decision may be shortsighted and create a less than optimal result. Our emotional state can directly affect the results in our lives.

Feelings Attract In ‘The Secret’ documentary, spiritual teachers described a concept they termed 'the Law of Attraction’. They explained that when our attitudes are positive, we literally attract similar experiences, in this case positive experiences.

The Law says positive attracts positive, while negative attracts negative.

NATURAL HEALTH You can imagine us all watching our attitudes and what we are thinking! “Whoops, that was a negative thought, I hope I don't attract a negative experience!” I guess some people could become obsessed with this idea.

The principle behind the Law of Attraction is based on quantum physics, which has scientifically proven that ‘like attracts like’, that quantum waves of a certain frequency attract similar quantum waves. This law not only applies to energy waves, but also to physical subatomic particles that act in a similar way.

Thus the Law of Attraction also governs our physical natural world, and we humans are as much a part of nature as a tree or an animal.

Science tells us that quantum waves create the energy blueprint of our physical form, our physical surroundings, as well as our inner reactions. Since our thoughts connect with that background blueprint, do they directly affect the physical world we live in? It seems so. Also, does it mean that positive thoughts can directly influence positive physical circumstances?

Again, it certainly seems so, according to this extraordinary Law of Attraction.

So how can we stay positive? This is the important question. Positive attracts positive, negative attracts negative. How can we control those underlying emotions and reactions that are constantly affecting our attitudes, decisions and experiences?

Positivity Tools As a self-development coach, one of my favourite pastimes is the study of how to stay positive. With years of practice, I have become proficient at staying clear and balanced, while accepting my real feelings and acknowledging the hidden truths they are indicating. It is so important not to ignore our feelings, as they are our greatest guide to the truth of a situation.

However, there is also no need for our feelings to control us.

Psychologists have developed many positivity tools, such as Cognitive Behavioural Therapy, Positive Psychology, Psychotherapy and Inner Child Therapy, that can be used to change our perspective and help create positive attitudes and feelings.

It is also interesting to note the studies that show how prayer and strong faith, whatever religion or belief we subscribe to, can keep us buoyant and happy, with lower anxiety levels.

Another key to staying positive is to be involved in a supportive network of friends and family. In fact, psychologists have found this to be the single most important element in maintaining happiness and emotional balance.

Positivity from your diet According to health professionals, ‘feeling down’ has a lot to do with not enough of the bio-chemical serotonin being produced by the hippocampus in the brain. Also, experiencing low motivation can be directly due to an adrenalin/noradrenalin deficiency in the body. The good news is that we now know that these essential chemicals can be triggered by our attitudes and beliefs. So by using the appropriate therapy tools, we can directly stimulate the chemicals we need for happiness.

A key point to note is that serotonin is made from the amino acid tryptophan and needs certain vitamins and minerals to help this conversion. If one of these nutrients is low or missing from our diet, serotonin production decreases and can lead to negative moods or depression. Foods rich in tryptophan, combined with high carbohydrate food, stimulate serotonin production. This means a serving of protein-rich food, such as fish or white meat, beans, cheese, eggs, tofu, nuts and seeds, eaten with carbohydrates such as vegetables, fruit or wholemeal bread, provides a constant supply of tryptophan.

The ultimate tool If happiness attracts more positive circumstances, the following tool is worth studying as it opens reservoirs of joy. Seeking positivity can open the potential in becoming

practical suggestions for staying positive 1. Observe the ‘tone’ of your thinking. If it is becoming negative, clean your energy field. Use Cognitive Behaviour Tools to keep balanced.

2. Exercise each day.

3. Write a Joy List and commit to action these items.

4. At the end of each day, write down what you feel grateful for.

5. Treasure your friendships and family, and spend time with them.

6. Focus on your lovers and partners. The love between you keeps your heart happy.

7. Spend as much time with children and animals as you can.

Their natural joy is infectious.

8. Spend time in nature - the ultimate healer.

9. Listen to music to calm your mind and spirit.

10. Sing to send waves of cleansing energy through your body.

11. Laugh.

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natural health ‘spiritually’ happy. As our life becomes more enjoyable through being more positive, a simple joy can begin to grow inside us. As this joy accumulates, we can become more giving and nurturing to those around us. Often this spilling-out of positivity can be directed towards our wider community, triggering an even deeper level of enjoyment. Becoming a positive contributor to our wider community can profoundly satisfy what I regard as our soul, and can grow a deep, permanent sense of spiritual fulfillment. So our ability to stay balanced and to monitor our negative emotions can eventually lead to a wider breadth of opportunity, of contribution, and of the ultimate positive state of soul-level satisfaction.

Spiritual happiness tools 1. Breath Technique Here is a simple, yet powerful, everyday way to trigger happiness. The breath is an extraordinary positivity tool as it carries within it ‘life force’. Eastern spiritual systems call this force ‘prana’ or ‘chi’. Every time we draw a breath, we also breathe in this Life Force. If you have never thought about this, I am privileged to introduce you to a new, powerful tool for instant bliss, a pure, natural high. Spiritual Masters throughout the ages have taught humanity how to place our attention on this Life Force to lead us into deep ‘transcendent bliss’. We could call this a classic doorway out of negative thinking, and the perfect switch or tool for happiness, as it lies within our every breath.

Exercise: Place your attention on your breath and keep it there. After a short while, you will notice a deeper force pushing the breath in and out. Place your attention on that force. In this technique, your attention is all important.

Placing your attention on the breath for a Cognitive Behaviour Therapy (CBT) was originally developed for the treatment psychological disorders, but its strategies are now used by large numbers of people to help them feel happier and more in control of their lives. The principles of CBT are easy to learn and it is highly suitable to manage daily stress. Change Your Thinking is a great book on CBT

by Sarah Edelman (ABC Books). www.moodgym.anu.edu.au Positive Psychology is the study of three main areas: positive emotions, positive individual traits and positive institutions.

Understanding positive emotions entails the study of contentment with the past, happiness in the present and hope for the future. Understanding positive individual traits consists of the study of strengths and virtues. Understanding positive institutions entails the study of the strengths that foster better communities. www.ppc.sas.upenn.edu

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2. Mind-Stilling Meditation Exercise: Put all distractions aside and sit quietly, focusing your attention on the breath. As you follow the breath, your mind may continue to chatter. Allow it to run, while constantly bringing your attention back to the breath. Gradually (after about 15-20 minutes), your mind will become more still. It is here that you will begin to feel a sense of peace and happiness.

When your mind is quiet, the Life Force can be focused on more easily as it pushes each breath in and out. Placing your full focus on the Life Force can switch on profound feelings of spiritual love and wellbeing.

3. Cleaning Your Subtle Field The subtle energy envelope surrounding each person is a catch-all for both positive and negative electro-magnetic energy waves around us. It is useful to be aware that if we are around people who are negative or depressed, their thought waves may transmit to our own energy field. Here is an exercise to clean negative energy from your ‘energy field’.

Exercise: Imagine holding a doll-size version of yourself. Push it into the centre of a bright sun. Now pretend you instantly ‘know’ where dark energy is located inside or around the outside of the doll’s figure. Ask your ‘spirit angels’ to pull the dark energy out of your aura.

Repeat this entire process until you see your ‘doll body’ clear of dark patches.

Emotional Freedom Technique is based on new discoveries about the body's subtle energies. It has been proven successful in a variety of clinical cases and emotional, health and performance issues. www.emofree.com and www.eftdownunder.com Psychotherapy is the study of emotions, so that once understood, they can be healed and released. www.psychotherapy.com.au Inner Child Therapy is the study of the ‘child aspect’ of yourself, which helps release conditioned fears and emotions. www.findatherapist.com.au Soul Mentoring is a course that trains you in staying clear, positive and soul-fulfilled using easy tools and skills via home study audio files. www.soulmentoring.com/e_audio_course.htm

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focused time can quiet your mind and help you feel calm, relaxed and centred. After a short time, this mental stillness can lead to a simple feeling of joy and even love.

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Hip Herbs Bay Leaves

Bay leaves are widely used throughout the world. They are probably best known as a seasoning for soups, sauces and stews, and are often used as a garnish or pickling spice. Although bay leaves are only used a few at a time and are not actually consumed themselves, they still provide a number of vitamins and minerals to a dish through cooking.

Bay leaves are a good source of Vitamins A and C, and also contain significant amounts of iron and manganese, as well as smaller amounts of calcium, potassium and magnesium.

These woodsy-tasting, green leaves are being studied as a potential treatment for Type II (non-insulin-dependent) diabetes. With Type II diabetes, the body does not produce enough of, or becomes resistant to, the hormone insulin, which it needs to help convert food into energy.

But bay leaves can actually help regulate insulin levels.

Bay leaves contain eugenol, which has anti-inflammatory and antioxidant properties. They are also considered an anti-fungal and anti-bacterial herb, and have been used to treat rheumatism, amenorrhea and colic.

The essential oil of bay leaves is a constituent of many perfumes and can be used as a massage oil to relieve muscular soreness and enhance circulation. It is also used in tonic formulations to combat hair loss.

Health benefits

You can use this herb as a flavour enhancer in soups, stews and marinades. Just remember to remove it from the dish before serving: The leaf is sharp and stiff, and can damage your throat or digestive tract if swallowed.

Always consult a qualified naturopath before commencing a course of any herbs, particularly if you’re pregnant.

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In ancient times, bay leaves were used medicinally for a number of things, including ailments of the liver, kidney and stomach, and were also thought to alleviate wasp and bee stings. Today, uses of bay leaves include: • A cloth soaked in bay leaves boiled in water, then placed on the chest, can relieve chest infections, flu, coughs and bronchitis.

• Massage bay leaf essential oil onto affected areas to relieve sprains, swellings, back ache, and arthritic and rheumatic pains.

• An infusion of bay leaves promotes sweating, which helps clear up symptoms of flu and fever.

• Bay leaves settle the stomach and can aid with digestive disorders.

• They are useful for proper digestion and can reduce flatulence.

• They can help break down and digest certain food types, such as proteins.

• A bay leaf rinse can help treat dandruff.

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NATURAL HEALTH

nature's sieve zeolite

Zeolite has been around for centuries and its ability to detoxify and decontaminate have been widely documented. At the time of the Chernobyl nuclear reactor disaster, It was dumped via helicopter over the immediate area to absorb radiated pollutants. Several hundred million tons of zeolite is used each year to allow detergents to wash our clothes more efficiently. And now it is available in a liquid form for human consumption to help remove heavy metals and toxins from our body.

Zeolites are literally volcanic minerals with a unique, complex crystalline structure.

Its honeycomb framework of cavities and channels act like cages, trapping heavy metals and toxins. In fact, because it is one of the few negatively charged minerals in nature, zeolite acts as a magnet, drawing toxins to it, capturing them in its cage and removing them from the body. Working at the cellular level, the natural properties of zeolite acts as a molecular sieve, or filtering agent, trapping positively charged atoms, ions and compounds, such as mercury, lead, pesticides and herbicides.

Zeolite also acts as a micro-sponge, absorbing free radicals, carcinogens and viral particles. It is a unique antioxidant, as traditional antioxidants absorb free radicals, whereas zeolite traps them, then nactivates and eliminates them, so it is complementary to other antioxidants.

How It Is Used Raw zeolite (clinoptilolite) contains some impurities that it acquires from the environment.

So medical and health practitioners only use natural zeolite that has been cleansed, purified and micronised. By simply consuming a few drops a day to detox the body and balance the body's pH, the beneficial effects can be felt.

Benefits • • • • • • • • • • •

Release and cleanse heavy metals, chemicals and toxins Help eliminate further toxic accumulation Dramatic increase in energy and vitality Improved mental awareness and clarity Antioxidant properties Proper pH balance support Replacement of essential minerals, elements and amino acids Better sleep Decrease in body stiffness Better hair and nail growth Reduction in depression levels

Why Australian Zeolite?

Zeolite is formed from alkaline salts, imparting a natural, strong, negative charge, called its Cation Exchange Capacity A Few Scary Facts (CEC). Each deposit has its own CEC that • We live on a toxic planet with over 75,000 is peculiar to that new chemicals introduced in the last 60 particular zeolite years. deposit. The stronger • Less than 7% of these have been tested the CEC, the more for their effect on us. the zeolite attracts • A recent study showed at least 27 toxins and traps heavy in 100% of people tested. metals and toxins in its honeycomb cage. Australian zeolite is 300 million years old and is much older, harder and has greater purity, density, CEC and more clinoptilolite than others. The carrying dimensions of the 'cages' increase with time and the purity of the surrounding environment.

For more detailed information and stockists, visit www.australianzeolite.com.

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fitness Exercise is an investment in your self. Don't focus on what you are giving up to become fit, focus on what you are gaining.

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fitnessnews DID YOU KNOW?

• Women are twice as likely as men to suffer a hip fracture and are at greater risk of osteoporosis, a condition that weakens bones.

• Resistance training, or weight training, builds muscle tone and strength, as well as bone strength. It should be a component of every woman's exercise program, improving bone density and reducing the risk of osteoporosis.

• Resistance training does not give women bulky muscles. Testosterone is the hormone responsible for this and females have low levels of testosterone.

Sports Science

• Resistance training has many positive effects and can slow the ageing process.

If you're strapped for time - and who isn't? why not swap one of your cardio sessions for some resistance training? Or if you always start your training routine with cardio, and finish with weights, why not do the weights first?

Increasing your muscle mass increases your metabolism more than a cardio workout. The higher your metabolism, the more your body burns energy, even at rest. So weight training is not only good for your bones and muscles, it helps you burn fat. All good!

Embedded deep in the Sportech Towel microfibres are slivers of silver that, in less time than it takes to play a game of footie, knock out bacteria trapped in the microfibres, preventing them from multiplying and sporting that sweaty odour. Independent laboratory tests show a 99.5% clean-up of E.coli within 30 minutes. In addition, the Korean Textile Inspections and Testing Institute confirmed a 99.9% victory against both Staph and Klebsiella bacteria after fibres including the Sportech silver had been washed 50 and 100 times. So not only will your Sportech Towel stay fresher and fitter longer in your Sports or Wet Bag, but the magic just won’t wash out or wear off. It works on as you work out! Available from Enjo for $35. www.enjo.com.au

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The new Sportech technology by ENJO wins hands down against germs to prevent a bacteria boquet and to keep your towel forever fresh.Although we shouldn’t sweat the small things, single-cell bacteria live off our otherwise odourless perspiration and emit an icky odour in return. According to a study undertaken at the University of WA, ENJO fibres are highly effective in liquidating bacteria from surfaces with just a little water (more so than antibacterial wipes or traditional cloths).

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FITNESS NEWS

When you skate on thin ice, why do you invariably land up in hot water? Why is a boxing ring square? Why do golfers get teedoff? Why does physical exercise lead to unrest? In sport, why do noses run, yet feet smell? In fishing, why do you stretch the truth to get a tall tale?

Perspiration is mostly salty water excreted by your skin to keep you cool. It also contains small amounts of minerals, toxins and other chemicals, which contribute to body odour.

Sweating is the major way some metals (like cadmium, antimony and nickel) are removed from your body.

Repeated sauna (60째C for 15 minutes) and other kinds of heat therapies have been widely used as part of detoxification programs. But the best way to work up a sweat is to do some exercise. Whatever moves you to move, and breaks you out in sweat, is as good a detox as any!

it is a frustrating thing when you put your hand in your bag to get your iPod and you pull out a mess of tangled earbuds. BudTrap is the latest accessory for iPods and iPhones, letting you keep control of earbud wires when not in use. BUDTRAP is available at most phone accessory stores for $3.50. Available in a range of colours.

EXERCISING WHILE PREGANT IS IMPORTANT...

But make sure you keep it gentle. Do not get too hot. Over-heating can cause a slight rise in core temperature, which is not healthy for your baby. Also, as your pregnancy progresses, your centre of gravity changes, making you less steady on your feet. Safe and effective forms of exercise include walking, swimming, modified yoga (not Bikram) and aquaerobics. Exercises that are not safe and should be avoided obviously include extreme sports, such as mountain climbing and parachuting, waterskiing, snow skiing, gymnastics, scuba diving, horse riding, trampolining and weight-lifting.

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HEALTH

menopause & weight gain

The benefits of exercise by peter reaburn

Once women hit menopause, it seems the weight goes on - thighs get a little flabbier, skin a bit looser, curves get curvier! Is it age? Is it the drop in the female hormones progesterone and oestrogen that occurs at menopause? Or is it other factors? A recent publication from the North American Menopause Society suggests all these factors play a part, but it also highlights that exercise can both slow and prevent this weight gain.

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fitness

“regular exercise does not prevent weight gain, however... the most active menopausal women gain the least weight.

Menopause occurs around the age of 50, on average, with an age range of 35 to 59. The cause of menopause is the failure of the ovaries to produce the hormones progesterone and oestrogen. As a result of the lowered levels of oestrogen (small amounts are still produced by the breasts and fat issue), women stop ovulating and menstruation gradually ceases.

The process can take five years.

Menopause and Weight Gain Preventing weight gain at any age depends on one thing – energy intake cannot exceed energy expenditure: what I like to call the ‘maths diet’. It sounds simple in theory, but there are a number of changes to a woman’s physiology that occur at menopause that challenge the ability to balance energy intake and expenditure. These factors include: 1. Oestrogen plays a role in regulating body weight. At menopause, when levels of this weight-regulating hormone drop, it appears that weight goes up. Studies on rats have shown that deficiencies in oestrogen cause increased food intake, decreased physical activity and reduction in resting metabolic rate.

Recent studies have shown that oestrogenbased hormone therapy reduces the gaining of fat weight in menopausal women.

2. Age-related loss of muscle mass.

The major user of energy at rest (ie. basal metabolic rate) is muscle mass. Sadly, as we get older, muscle mass drops, which lowers the resting metabolic rate and thus daily energy expenditure. If we don’t reduce our daily energy intake, or increase our physical activity, weight gain in the form of fat will occur.

3. Age-related reduction in endurance capacity. Our endurance capacity is the maximum amount of oxygen we can transport and use during the highest intensity endurance exercise. Endurance athletes have very high levels, team-playing athletes lower levels, sprint athletes lower again, and people who do no exercise very low levels. A woman aged 20 to 25 with an average capacity can increase her energy expenditure during exercise by about 8 to 10 calories (35 to 40 kilojoules) per minute.

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FITNESS we can expend energy, even during hard endurance exercise, because our endurance capacity drops. As a result, middle-aged women hitting menopause might only be able to burn 6 to 8 calories (25 to 30 kilojoules) per minute during exercise instead of 8 to 10.

This means that for older people to maintain the same level of energy expenditure as they did when they were younger, they may need to exercise for longer per session to burn up the same total energy.

Active Menopausal Women and Exercise Exercise can prevent weight gain in menopausal women, but the above factors make this a real challenge. Research suggests that regular exercise does not prevent weight gain, however it does show that the most active menopausal women gain the least weight.

Middle-aged women should not get disheartened when their normal exercise and eating habits result in some weight gain. There are too many health benefits that exercise and healthy eating bring.

Exercise Guidelines for Menopausal Women Guidelines recommended by peak industry bodies for older women just beginning a training program include:

Aerobic training

Strength training

It would be wise to consult yourjogging, family It Use large muscle groups - walking, cycling, swimming, dancing and rowing • 4 to 5 days per week • 20 to 60 minutes per session • 60% to 75% of maximum heart rate ([220-age]-resting heart rate)

• • • • • •

Flexibility training • • •

Hold stretch for 30 to 60 seconds Move each joint through the full range of motion Don’t stretch to the level of pain, just to the point of mild discomfort

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Use large and small muscle groups Perform 2 or 3 sets of 8 to 15 repetitions at 40% to 80% of maximum lift Start low and go slow!

Perform each exercise through the full range of motion Increase weights gradually every 2-3 weeks 2-3 days per week

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would be wise to consult your doctor first for advice and for clearance to start exercise.

Ask for a referral to an accredited exercise physiologist for help with specific individual advice. I wish you well, but above all else – exercise for life!

Peter Reaburn is an Associate Professor in Exercise and Sport Science at CQ University.

He is an accomplished older athlete and won the 50 to 54 years category of the Australian Ironman Triathlon Championship in 2005. He still races bicycles and regularly jogs and swims for health and weight control. He recently published the definitive book for older athletes, The Masters Athlete, available at www.mastersathlete.com.au.

 Professional grade, luxury skincare at an affordable price  Our products are developed and tested in Australia, one of the world's harshest environment, so we know they work under any condition

 An efficient three minute regime that will change your skin forever For more information contact Ailsa Dobson ailsa@becomebeauty.com 59 betterhealth

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Beauty

I'm inspired by nature.

Our skin is the interface between the world and us.

How we feel about our skin may be an indication about how we feel about our relationship with our world.

Gayle Heron, LI'TYA Company Founder

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beautynews What’s in your make-up bag?

• 75% carry more than five beauty products on a daily basis • 64% say the contents of their make-up bag is worth over $100 • 47% carry a make-up bag the size of a pencil case • only 6% don’t carry a make-up bag on a daily basis

The ability to get the most out of the calcium in your diet is critically dependent on our levels of Vitamin D. For this reason, it is now recommended we get 10 minutes of sunshine every day.

PPS FRIED LICE COMBING SPRAY is a mild, but gentle, conditioning product that detangles your hair, permitting easy screening for head lice, and helps with the removal of lice eggs (nits). It is ideal for daily use as a leave-in conditioner, protecting hair from breaking, splitting and dryness. Use as often as needed. www.ppshairwear.com.au

To tan or not to tan?

• 54% use a self-tanner • 36% are willing to spend up to $29 on a self-tanner • Non-streaking is the highest concern when looking for a self-tanner Results based on a survey of 1,100 women on beautyheaven.

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BEAUTY NEWS

ABSOLUTELY GORGEOUS! relax me bath and massage oil ($21.95) Caress your body & soul with this soothing blend of essential oils of Lavender and Mandarin to help your body unwind and de-stress after a hard day's work. The oil of Soya Bean and Sweet Almond and Apricot Kernel softens and moisturises your skin. www.absolutelygorgeous.com.au

Did You Know?

Besides having amazing healing properties, apple cider vinegar keeps your skin supple. Its heavy concentration of enzymes helps peel off dead skin cells. It also breaks down fat and helps you digest food properly.

TIP: You should pluck your eyebrows before bedtime so any redness disappears overnight. In shaping your eyebrows, use your facial features.

Ed's Pick: This product is a must! Words like velvet and silk don't come to mind straight away because of its unique blend of gritty oil, BUT... once you rinse it off, words like velvet definitely come to mind. You are left with silky smooth hands that you have to look twice at to believe they are the same hands you had 5 minutes ago. Easy to use, you simply rub BECOME HAND SMOOTHING COMPLEX all over your hands and rinse off. Cleanses, exfoliates and moisturises - a one stop shop. Oh, and the fragrance reminds me of fresh oranges straight off the tree. Love that! Available at our shop www.betterhealthmag.com

This beautifully hydrating formula will give your skin the love it needs, and help restore it to its natural state of health.

Ideal for sun damaged or dull, dry skin. This exotic blend is fortified with pure cocoa butter which boasts antioxidants perfect for restoring damaged skin caused by the elements. Only four ingredients make up this butter, it's going to be hard in the tin, but melts on the skin. $29.95 www.indah.com.au

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quality time At Qualia

by Kayte Nunn

If ever you wanted time to stand still, it would be at Qualia, Bob Oatley’s contemporary, cool resort that catapults Hamilton Island firmly into the luxe lane.

The new Whitsunday resident, Qualia meaning ‘a collection of sensory experiences’ - is a bespoke getaway for busy souls needing serious, instantaneous chill-out time. It’s an accessible location – a two-hour flight from Sydney, even less from Brisbane, and the transfer from the airport to the gates of the resort only takes 10 minutes. Particularly appealing is the fact that you don’t even have to wait to pick up your luggage - just hand your boarding pass to the nice man in the Qualia uniform and he delivers it to your

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private villa. In the meantime, you're enjoying a chilled glass of champagne in the Long Pavilion’s sunken lounge area, while attempting to scrape your chin off the floor after having been gobsmacked by the blue, blue view. An involuntary ‘ahhh…’ escaped our lips as we arrived and took it all in.

Accommodation is in privately situated villas, with prices starting from $950 a night (all meals and non-alcoholic drinks included). If you're travelling with friends – or perhaps your bodyguard! – there is the Beach Villa, with a

BEAUTY

much larger plunge pool, a large entertaining area and its own separate guest pavilion.

Natural timbers, slate and stone are features throughout Qualia, and the spacious villas incorporate a lounging area with funky, comfortable furniture in sea greens and blues, an outdoor deck with day bed, loungers and a plunge pool, and a bathroom large enough to ballroom dance in, with a brilliant overhead shower and egg-shaped freestanding bath.

King-size beds are made up with crisp white linen and plump feather pillows, and the mattresses have a pillow-top covering that all but guarantees sound sleep. You can plug your MP3 into the sound system, which is volumelimited so as not to echo and disturb the peace.

There is a thoughtfully stocked minibar - smoked salmon, crackers, Brie and pâté de foie were perfect following our midafternoon arrival. Floor-to-ceiling glass allows you to enjoy the outlook onto some of the 72 unspoiled Whitsunday Islands and it’s a real treat to wake up to the green and blue island view from your bed with not a glint of glass nor hint of a building to spoil it.

If you can tear your eyes away from the incredible view, the Long Pavilion is home to a well-stocked library with an absorbing collection of books, plus the latest glossy magazines and board games.

The Long Pavilion is also where breakfast and dinner are served. Food is very refined,

with beautiful flavours and plenty of interest.

A couple of times a week, there is also a six-course degustation dinner, with wines matched by the enthusiastic sommelier. The wine list is nicely quirky and wide-ranging.

Breakfast offers a tantalising choice: omelette, fluffy scrambled eggs, bacon, smoked salmon, sausages, hotcakes, waffles and more. There is just enough time to digest this before lunch at Pebble Beach, where more casual fare is served. This breezy pavilion on the water’s edge offers steak sandwiches, salads, a mezze plate, as well as more formal dishes and a tempting selection of desserts.

The bar at Pebble Beach adjoins the pool, and a welcome supply of cool drinks comes our way as we lounge.

Once behind the gates, there is really no reason to leave and see the rest of the island, but each villa comes with a handy deluxe golf buggy for sightseeing and pootling down to the pool and watersports area. If you’re feeling active, there is a well-equipped gym with an outdoor deck, double and single kayaks, or the staff will take you out for a spin in a Hobie cat. But for us the real treat lies in knowing the activities are there if we want, or we can choose to simply revel in doing nothing more strenuous than flipping the pages of a magazine while ensconced in a poolside cabana. Peace and quiet are the order of the day at Qualia.

Qualia Resort 1300 780 959 www.qualia.com.au Prices: Start from $950 per night Kid-Free Zone: Qualia does not cater for children under 16.

Qualia can be reached in only a few hours by plane from international gateway cities on Australia’s east coast.

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BEAUTY

SPA QUALIA Qualia offers an authentically Australian experience and approach to luxury and relaxation: “for people who need to rest and recover from high-stress lives and need understated luxury, privacy and peace,” Spa manager André Martin affirms. Nowhere is this more evident than the Spa. This is a luxury resort that offers wellbeing treatments and André has deliberately chosen to focus on treatments that are, as he puts it, “high-touch and low-tech”.

The Spa building is segmented into four areas by an internal cross, with water features a dominant part of the building. Natural materials of wood and stone are used throughout and corner treatment rooms have outdoor private showers and garden Spa qualia’s menu is courtyards. All of the six authentically Australian, treatment rooms can be incorporating opened to the elements, treatments that have been yet are still private, perfectly thoughtfully designed suited to the environment even on a very warm to rebalance the synergy and day capture the cooling between mind and body breeze. Two of the treatment and to capture the rooms can be used for essence of Australia and couples’ experiences and the Great Barrier Reef. feature large, deep Roman baths. A personal highlight is the spacious and breezy open meditation pavilion, with guided meditation classes held twice a week. A yoga teacher is set to join the resort and will offer complimentary classes at various times.

Making use of natural Australian product ranges from LI’TYA and Sodashi, the Spa qualia rituals treat mind, body and soul to a deeper sensory experience.

The Spa’s signature Bularri Yarrul hot stone treatments are provided in rooms decorated with Aboriginal-print linens and decorated boxes.

The naturally-formed stones, from northern New South Wales, are 300 million years old.

Spa qualia is an all-encompassing, sensory experience with the most spectaular view over the Whitsundays from every room. As I shuffle out of the Spa after this brilliant two-and-a-halfhour treatment, time may not have stopped, but for me it has certainly slowed down!

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www.gaiaretreat.com.au

Maroma, Mexico

ESCAPE + ENHANCE + ENJOY! VISIT THE BEST SPAS IN THE WORLD and get the latest information on all things health and wellness.

TO ENJOY SPA LIFE or better health MAGAZINE DELIVERED TO YOUR DOOR EVERY ISSUE... FOR FREE...

GO TO WWW.BETTERHEALTHMAG.COM AND CLICK ON FREE SUBSCRIPTION. conditions.apply - see www.betterhealthmag.com

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JUST LOVE

C

amilla Franks is as bubbly and vivacious as her beautiful designs. Inspired by nature, Camilla designs her own prints and puts a personal touch to each of her garments. Exquisite, playful and full of energy - a label that truly reflects the designer’s soul! I had the pleasure of spending two days with Camilla at the absolutely stunning Qualia resort on Hamilton Island.

Words don’t quite do justice to her works of art, but here are a few of our happy snaps. Venture into one of her stores - or visit the Qualia boutique - where you can touch, feel and be inspired by her designs, or visit www.camilla.com.au for a little retail therapy.

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“It’s a label that doesn’t discriminate,” says Camilla, who regularly travels the world in search of inspiration. “I make for all shapes and sizes – all personalities and walks of life – I just want to make women look and feel beautiful, whether it’s in a figure-hugging micro mini or a lavishly bejewelled cocktail dress.”

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AGEING FROM THE INSIDE THE SOUR SIDE OF SUGAR

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“If you eat a diet high in sugar, it can increase the rate of glycation in your body, thus speeding up the ageing process.”

It is common knowledge that premature ageing and wrinkles are caused by factors like the sun, lack of sleep and pollution. Now scientists are telling us that the food we eat, and how we prepare it, can also accelerate the ageing process.

We all love the taste of sugar, as well as barbequed or roasted meat and vegies.

However, these popular foods can lead to a process called glycation, a recognised cause of premature ageing.

AGEs, or Advanced Glycation End Products, are a newly discovered threat to youthful-looking skin. So what are they and how can we fight them?

What are AGEs? AGEs are products that are internally generated by chemical reaction chains that occur due to an improper bonding between sugars and proteins. These reactions lead to damaged and inflexible tissue, especially within your skin, and is one of the primary causes of cellular ageing and ill health.

Collagen, which keeps your skin firm, resilient and healthy, is made up of vulnerable protein molecules. AGEs bond tenaciously with collagen and elastin. Since collagen is one of the most widespread proteins in your body, it is an easy target. Once AGEs have started on their destructive warpath, collagen and elastin begin to harden, and skin becomes brittle and dry.

As a result, there is an increase in production of brittle, cross-linked collagen fibres. Skin becomes stiff and natural elasticity is lost. This leads to skin becoming more vulnerable to wrinkling, sagging and damage from ultraviolet rays.

How Do AGEs Occur?

AGEs occur both internally and externally.

They are present within your body through the normal course of metabolism and ageing.

If you eat a diet high in sugar, it can increase the rate of glycation in your body, thus speeding up the ageing process. You can also consume AGEs directly. Cooking sugars with proteins or fat typically leads to AGE formation. When proteins are cooked with sugars in the absence of water, AGEs are formed. Water prevents these sugars from binding to the protein molecules.

beauty

This means baking, grilling and roasting can trigger production of damaging AGEs, while steaming and boiling can prevent their formation.

A good example is the crispy brown skin on our Sunday roast. AGEs have the same effect on our skin, making it dry and brittle.

Not quite so appetising now, is it?

How Do AGEs Affect Your Skin?

Skin-firming collagen is comprised of vulnerable protein molecules. Collagen breaks down during glycation, and inflammation occurs. As a result, your skin becomes stiff and natural elasticity is lost.

Sun exposure increases the incidence of AGEs in your body and higher levels of AGEs lead to an increased sugar content in the bloodstream, which contributes to further ageing. Quite a vicious cycle!

Identifying AGE damage: Damaged elastin tends to become brittle and dry, causing a cross-hatched wrinkling effect on your skin, predominantly around the eyes and mouth.

Once AGEs are generated, they begin a process that prevents many systems from behaving normally by literally causing tissue to cross-link and become hardened.

People with high levels of AGEs tend to have coarse skin since collagen hardens when in contact with AGEs. AGEs are brown in colour and can also be seen through your epidermis. The brown AGEs give your skin a yellowish dullness. This is partly why the skin of older people tends to have a more yellow tone than the skin of younger people.

Once AGEs are present within your dermis, your skin’s ability to use antioxidants and fight free radical damage is severely hindered.

This effect of skin ageing starts in your mid30s and rapidly increases thereafter. Your dermis cells die when they come into contact with AGEs, so they no longer have the ability to produce collagen, elastin and hyaluronic acid, all of which are needed to keep your skin looking young and fresh. Dermis cells with crossed-hatched wrinkling are ‘dead’.

Until now, not even the most expensive skincare products have had any success in improving this damaged area of skin.

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BEAUTY

“Eat fresh and unprocessed foods these always have the lowest levels of AGEs.�

Above: Chinese Mugwort

Your body can handle AGEs, although very slowly. The half-life of AGEs is about double that of the average cell life, which means damage can persist for quite some time, especially in long-lived cells, like nerve and brain cells, eye and collagen proteins, and DNA.

What Can be Done for Visible Signs of AGE Damage?

If your skin is rich in dermis cells, an abundant amount of dermis components are produced, creating youthful skin with elasticity.

Skincare companies are developing products to prevent AGEs on the skin, but only one company has been able to produce a cream with a patented natural ingredient that not only removes AGEs, but also repairs the damage to dermis cells.

In a time when anti-ageing was not the norm, POLA Cosmetics created Bio-Active Theory, which takes a closer look at the dermis cells to make them and their surroundings more healthy. From there they developed BA The Cream, which includes a patented natural ingredient derived from Mugwort that has been proven to be the only product in the world that can effectively remove AGEs from skin.

This cream allows your skin to benefit from ingredients that will again rebuild collagen and elastin fibres in the dermis and create a more youthful looking appearance.

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Once the AGE is removed from your skin, only damaged collagen remains. You no longer have any active dermis cells. So POLA has developed another original ingredient to counteract this. Touyaku Extract helps dermis cells in surrounding areas extend to rapidly repair the area where the AGEs were.

This means products that firm, soften and moisturise your skin will start to take effect in the AGE-damaged areas.

Once AGEs are removed, your skin becomes firmer, wrinkles less prominent and your complexion becomes brighter.

BA The Cream is a world first in antiglycation skincare, targeting all the signs of skin ageing: depletion of collagen and elastin resulting in lack of firmness, yellowing and sallow complexion, free radical damage, and poor blood circulation leading to weakened capillaries and pigmentation or age spots.

If you’re serious about repairing the adverse signs of ageing, this is a cream you cannot afford to live without. Clinical testing shows a visible plumping of the skin and depletion in the appearance of yellowing and sallowness after just one month of use.

POLA is a multi-award winning Japanese skincare and cosmetics company recognised internationally as a world leader in research and development. It was founded by Japanese businessman Shinobu Suzuki in 1929 and remains family run to this day. Suzuki created the first product (the original B A Cream) for his wife, who complained of dry hands. The formulation was so effective that many of their friends and neighbours became devoted customers. And so the company was born. www.polacosmetics.com.au

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BEAUTY

HOW TO REDUCe AGE’s

1

Eat fresh and unprocessed foods - these always have the lowest levels of AGEs

2

Eat more raw vegetables

3

Eat foods low in fat, especially for cooking >> Use ricotta instead of yellow cheese >> Use yoghurt as a substitute for cream or sour cream >> Choose low-fat coconut milk instead of coconut cream >> Choose trim cuts of meat and remove the skin from poultry >> Cook with a grill instead of frying or baking, thus reducing retained animal fat

4

Cook on a low heat (<250˚C) over longer periods of time with excess humidity (boiling, poaching, stewing, steaming or using a slow cooker)

5

Marinate or use garlic and spices to flavour food, rather than browning meat

6

Eat foods naturally high in antioxidants, especially garlic, onion, tomato, broccoli, beet and yams

7

Moderate your drinking habits >> Have 3 alcohol-free days per week >> Substitute bitters lime and soda for every second drink >> Drink water after each alcoholic beverage

8

Avoid foods rich in fat, particularly trans and saturated fats >> Read food labels to check for trans fat content (there should be none!) >> Check the fat content of processed foods >> Choose low-fat options

9

Choose a low-GI diet >> Buy a small reference book listing the Glycemic Index of different foods so you can more easily choose low-GI over high-GI foods >> Check out the official GI website www.glycemicindex.com >> Avoid ‘white’ food – high GI foods are typically pasta, potatoes, white sugar and rice >> Eat more beans and legumes >> Have a daily serve of nuts >> Eat a diet based predominantly on fruit and vegetables >> Eat lots of whole grains – choose brown rice over white, wholemeal bread or bread made using wholegrains over white bread, whole wheat products over refined wheat foods >> Avoid bottled dressings >> If you eat high-GI foods, then combine with low-GI foods. eg. eat jasmine rice with dhal (lentils) >> Use vinegar as a vinaigrette to lower the GI of foods Extract from Fast Living, Slow Ageing by Kate Marie & Christopher Thomas (Mileage Media $34.95)

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ANTI WRINKLE TREATMENT + SKIN RESURFACING + ACNE SCARS + DERMAL FILLERS + LIPOSUCTION + FACE LIFTS

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496 Bunnerong Road, Matraville, Sydney (02) 8347 4488 www.aestheticsurgery.com.au

fOOD

Donâ&#x20AC;&#x2122;t dig your grave with your knife and fork..

ENGLISH PROVERB

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Red Beet Ravioli: from Raw Food, Real World by Matthew Kenney and Sama Melngailis www.purefoodandwine.com

foodnews Westin Hotel’s SuperFoods From blueberries to salmon, and chocolate to tomatoes, the ingredients that are rich in antioxidants and phytonutrients feature on Westin’s new SuperFoods menu. Together with foods that work synergistically together – avocadoes increase the absorption of other antioxidants in spinach and tomatoes, for example – guests can enjoy delicious and healthy dishes such as banana oatmeal brûlée, salmon infused with green tea and molten dark chocolate cake. Yum! www.westin.com www.superfoodsrx.com

Chew on this: the average person chews their food only four times before swallowing.

The recommended number of times, to ensure digestion gets the start it needs, is 20 or more times.

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Just one bottle of Emma & Tom’s, and a veggie stir-fry for dinner, and your daily ‘2 fruit and 5 veg’ is sorted!

If you find it hard to get through 2 fruit and 5 veg per day, try nourishing your body the easy way with an Emma & Tom’s juice.

Emma & Tom’s whole fruit smoothies contain whole fruit, so each bottle provides 1/3 of your daily fibre requirements and 3 serves of whole fruit – juice, flesh and all. Add that to a stir-fry for dinner and you’ve met your daily fruit and veggie requirement. For a juicy chat, or to find your nearest stockist, ring up Emma or Tom on free call 1800 112 889.

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FOOD NEWS

WBC is a power-packed cereal carefully blended with ingredients from nature’s bounty! Simple, natural and easy to digest, WBC uses traditional grains, nuts, seeds and fruit to delight tastebuds with its delicious naturalness.

Here's what’s in it: • Puffed brown rice, millet and buckwheat lend natural power vitamins and minerals to the blend, as well as complex carbohydrates and protein.

• Almonds, pepitas and sunflower seeds pack WBC with protein, good fats and crunchy power.

• Cranberries - nature’s sweet taste sensations - are where antioxidant power meets flavour in WBC. WBC is available at www.worldsbestcereal. com, from selected health food stores, health practitioners and independent supermarkets nationally. RRP $12 for 350g pack, $21 for 700g pack.

Be Natural nut bars are a high-fibre snack made from whole grains. The best part is they contain all the components of natural grains, yet have no artificial colours, flavours or preservatives. A great source of energy, they also get the big tick from the National Heart Foundation.

Available nationwide. RRP $3.99 for pack of 6 bars.

DID YOU KNOW?

A 2004 French study using healthy, average-weight women showed both television viewing and listening to a recorded story induced a significant increase in food intake. Meal size was significantly larger in the presence of extra stimuli than without.

With no other changes, the women ate on average 11.6% more with the TV or recorded story playing.

This backs up the theory that environmental, non food-related stimuli, such as TV and radio, can stimulate intake, regardless of hunger levels.

Source: Diabetes Department, Hôtel-Dieu, Paris

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FATS, OILS AND AGEING

the good THE BAD & the ugly!

by Professor Christopher Thomas MD, PhD

Dietary fat has a bad name and rightly so. It has twice the calories of sugar. Cholesterol clogs our arteries as we get older. Yet fats are more than just the means to a sticky end. Professor Christopher Thomas looks at some of the fats in our body and our diet, and the ways we can maximise their positive effects, while minimising their negatives. The body is able to synthesise many of the fats it needs for good health. betterhealth

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NUTRITION The Good Oil (Essential Fats) The body can synthesise many of the fats it needs for normal metabolism and good health. However, some essential components must be found from our diet, including the omega-3 (Ω-3 or n-3) and omega-6 (Ω-6 or n-6) polyunsaturated fatty acids.

Omega-3 and Ageing Omega-3 fatty acids are unsaturated fatty acids and the most important nutritionally are: ∂-lipopenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Omega-3 fatty acids are the immediate precursor of many eicosanoids, which control a number of important pathways highly relevant to ageing, including inflammation, immune function, clotting and cancer growth. There is substantial evidence that a diet high in EPA and DHA can reduce the risk of heart disease and stroke, possibly by lowering blood pressure, improving blood triglyceride levels, stimulating local circulation and preventing clotting.

These fats may also have beneficial effects on other problems associated with ageing, including varicose veins, arthritis, cognitive decline and depression.

Foods rich in Ω-3 include: • cold-water, oily fish, such as salmon, herring, mackerel, anchovies, sardines and, to a lesser extent, tuna. (Farmed fish is higher in Ω-6 and lower in Ω-3 than fish from the sea).

• meat from grass-eating animals, such as lamb or kangaroo. Organic, grassfed beef has a Ω-6 to Ω-3 fat ratio of 2:1, compared to 4:1 for grain-fed beef.

• dairy products from grass-fed cows.

• organic eggs (from chickens fed a diet of greens and insects, not battery hens fed on grain) or eggs from chickens fed flaxseeds (to fortify the egg with Ω-3s).

• a vegetarian diet can obtain significant amounts of Ω-3 fat from flaxseed (linseed), purslane, kiwifruit, lignon berries, black raspberries and walnuts.

It is recommended to eat a gram of EPA and DHA each day from animal fats, or 2-3g per day of alpha-linolenic acid from seeds.

This is equivalent to an oily fish meal 2 or 3 times a week.

acid is the most common dietary Ω-6 fat and is found in oils, eggs, cereals, grains, nuts and seeds. Evening primrose oil contains a high content of gamma-linolenic acid, another type of Ω-6 fatty acid.

While an essential component of healthy function, most modern diets typically have too much Ω-6 relative to Ω-3 fat, often more than a ratio of 10:1. Any imbalance can lead to a number of adverse consequences, including depression, heart attacks, stroke, arthritis, osteoporosis, inflammation and cancer. We can tip the balance in our favour and reduce these health risks by increasing our intake of Ω-3s.

Mono-unsaturated Fats Mono-unsaturated fats (MUFAs) are liquid at room temperature, but solid when refrigerated. They are also more resistant to going rancid than polyunsaturated fatty acids.

The most common dietary MUFA is oleic acid, a Ω-9 fatty acid found in vegetable and seed oils, nuts, avocado and some meats. Most of these possibly beneficial compounds are destroyed by prolonged, high-temperature cooking or frying, so consider drizzling on your salad instead!

A number of studies show that a high intake of MUFAs, typical in most Mediterranean diets, can lower blood pressure, possibly by changing the composition of membrane lipids and proteins, or improving vascular function.

Foods containing monounsaturated fats also lower LDL cholesterol.

Ratios of Ω-6 to Ω-3 fatty acids in some common oils: flax

canola olive

soybean corn oil peanut sunflower cottonseed grapeseed oil

1:3 2:1 3-13:1 7:1 46:1 no n-3 no n-3 almost no n-3 almost no n-3

Frequent 6 Omega-6 fatty acids are also a precursor for the synthesis of many regulatory eicosanoids.

However, when in excess, Ω-6 fats can lead to increased production of factors that favour inflammation, clotting and tissue injury. Linoleic 81 betterhealth

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NUTRITION Saturated (Fat) Bombing

The Bad and the Good

All natural products have a balance of saturated and unsaturated fats. Foods with a higher proportion of saturated fat include butter, coconut, nuts, dairy products (especially cream and cheese), chocolate, meat and eggs.

Increased intake of saturated fat from our diet contributes to heart disease, more because it raises bad (LDL) cholesterol than as a result of the dietary cholesterol itself. We should aim to reduce our intake of saturated fat to less than 7% of our total calories by limiting our intake of dairy products, including whole milk, butter, cheese and ice cream.

The meat of grass-fed animals and birds also contains much lower levels of saturated fat than conventional, grain-fed animals.

Cholesterol is a lipid found in the membranes of every human cell, where it functions to keep our cell membranes flexible.

It also has an important role in the function of bile, which is important for the digestion and absorption of fat, as well as fat-soluble vitamins such as Vitamins A, D, E and K. Cholesterol is also used in the body to synthesise Vitamin D, as well as a number of hormones important to the ageing process, such as cortisol, estrogens and testosterone.

Every day the body makes about 1 gram of cholesterol and takes in another 20-30% from food. Any food that contains animal fat also contains cholesterol, especially egg yolk, beef, poultry and prawns.

The body contains a number of different forms of cholesterol. The best known are Low Density Lipoprotein (LDL or bad cholesterol) and High Density Lipoprotein (HDL or good cholesterol). LDL cholesterol deposits in the walls of blood vessels, contributing to stiffening and narrowing, and ultimately their ageing.

The higher your LDL cholesterol levels, the higher your risk of heart attack, stroke and other diseases of the blood vessels. On the plus side, for every one mmol/L that you increase or decrease your LDL cholesterol level, your risk of death from cardiovascular disease changes by 20%.

Another way to deal with the LDL problem is to offset it with HDL. HDL particles remove bad cholesterol from the walls of blood vessels and transport it back to the liver for excretion or safer storage sites (reverse cholesterol transport). People with high levels of HDL cholesterol have a lower risk of heart disease and stroke.

The Ugly Sister (Trans Fats) Most trans fats were deliberately created during the processing of vegetable oils (by hydrogenation) to make them solid at room temperature, to melt when baking (or eating) and more resistant to going off than animal fats like butter. Prolonged deep frying can also generate trans fats, which are transferred to the food.

Unlike other unsaturated fats, trans fats are toxic to a range of important systems, contributing to heart disease, stroke, diabetes, obesity, insulin resistance, prostate cancer and infertility. In fact, trans fats increase the risk of heart disease more than any other component in our diet. Even a small intake is sufficient to start increasing our risk of heart disease.

There appears to be no safe limit for trans fats.

“Cholesterol levels increase as we get older, particularly after menopause in women.”

Kate Marie Christopher Thomas with Ananda Mahony & Kris Abbey

HOW TO AGE LESS • LOOK GREAT • LIVE LONGER • GET MORE

FAST LIVING SLOW AGEING

~~~~~~~~~~ ~~~~~~~~~~

FAST LIV NG

SLOW

AGEING HOW TO AGE LESS • LOOK GREAT • LIVE LONGER • GET MORE

This is an extract from: Fast Living, Slow Ageing by Kate Marie and Christopher Thomas (Mileage Media, $34.95) www.slowageingbook.com

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NUTRITION Why Supplement with Ω-3s?

Both Ω-3 and Ω-6 fatty acids are essential, ie. we must consume them in our diet. Ω-3 and Ω-6 compete for the same metabolic enzymes, so the Ω-6:Ω-3 ratio significantly influences the ratio of the ensuing eicosanoids (hormones), (eg. prostaglandins, leukotrienes, thromboxanes, etc) and alters the body’s metabolic function. The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance of Ω-6 and Ω-3. According to experts, the ratio to aim for is roughly 1:4 (ie.

1 part Ω-6 to 4 parts Ω-3). Most of us eating a Western diet have this ratio dangerously unbalanced (more likely to be around 20:1).

While reducing our intake of Ω-6 can help, increasing Ω-3 is an even better way to go.

The benefits of omega-3s include reducing the risk of heart disease and stroke, while helping reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that Ω-3 can boost the immune system and help protect us from an array of illnesses including Alzheimer’s disease.

Equally important is the ability of Ω-3 to reduce the negative impact of excess consumption of Ω-6. Ω-6 supports skin health, lowers cholesterol and helps make our blood ‘sticky’ so it can clot, but when omega-6s are not balanced with sufficient amounts of Ω-3, problems can arise. When blood is too sticky, it promotes clot formation, which can increase the risk of heart attack and stroke.

By increasing Ω-3 in our diet, the risk of heart problems is reduced.

Over-consumption of Ω-6 fatty acids and the subsequent unhealthy imbalance of Ω-6 to Ω-3 is a primary reason behind the need for Ω-3 supplementation.

MAKING THE RIGHT CHOICE All natural products have a balance of saturated and unsaturated fats. It is the saturated fat - packed in tight - that we should try to limit in our diet.

In each case, there are low-fat alternatives.

So read the label, compare and choose the one that has the least saturated fat. Keep in mind that low fat sometimes means high carb.

When we feel we have to use some oil on a salad or in a meal, choose the good oil: • For high temperature cooking, try grapeseed, rice bran, peanut or macadamia oils as these are more stable. However, prolonged or very high temperatures (eg. deep frying) destroy many of the antioxidants and phytochemicals contained in oil. Prolonged deep frying can also generate trans fats. Even if we use oil free of trans fats, we need to change it regularly. Butter is actually a good fat to use at high heat as is doesn’t break down into trans fats.

• Consider a drizzle on the salad, like the Greeks do, not spa bath for potatoes (as the French would fry). For dressings and flavour, try sesame, olive or walnut oils.

Try some fresh ‘hand-picked’ oils from local producers. They taste much better.

• Choose organic or virgin (not refined) oils, as these contain more polyphenols.

‘First cold press’ means that it came from the first press and generally contains the most phytonutrients. ‘100% Pure Olive Oil’ is often the lowest quality available. Good quality extra virgin olive oil should have a distinct green tinge, and be stored in the dark. If your oil is light or yellow, its polyphenol content is probably low.

• Only use canola oil sparingly as oil substitues in your cooking.

Go for variety and try something new Instead of:

Try:

Vegetable oil/canola Peanut oil (organic), rice bran oil and macadamia oil (good for high temperature cooking) oil for cooking Margarine

Organic butter, non-organic butter, olive oil and butter blend, hummus, drizzled olive oil, avocado 83 betterhealth

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RECIPES

kidsâ&#x20AC;&#x2122;

Wellbeing

good food for the family prawn, broccoli & green bean stir-fry Serves 4 2 tbsp vegetable oil 1 red onion, cut into wedges 2 cloves garlic, crushed 1 tbsp finely grated ginger (optional) 500g peeled, uncooked prawns handful of green beans, trimmed and cut into 2cm pieces 1 red capsicum, cut into strips medium head broccoli, cut into florets handful snow peas, trimmed 2 tbsp oyster sauce or soy sauce Âź cup coriander leaves (optional) 2 cups cooked brown or white rice to serve Heat a wok over high heat. Add oil and heat until just smoking. Add onion, garlic and ginger, and stir-fry until onion starts to soften. Add prawns and cook for 2 minutes or until golden. Add beans, capsicum, broccoli and snow peas, and cook for 2 minutes or until beans are bright green.

Stir in oyster/soy sauce and 2 tablespoons water and cook for a further minute. Sprinkle with coriander, if using, and serve with rice.

When cooking a stir-fry, start by putting the rice on to boil and cook according to the packet instructions. By the time the rice is cooked, the stir-fry should be ready.

The key to a successful stir-fry is preparing all the ingredients before you start cooking, so everything can be cooked together quite quickly.

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RECIPES

being

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RECIPES

Moroccan lamb and carrot salad

Combine the carrot, onion, seasoning, lamb and oil in a large bowl. Set aside for 10 minutes so the flavours develop.

Serves 4 2 carrots, thinly sliced 1 red onion, cut into thin wedges 2 tbsp Moroccan seasoning 500g lamb fillet, cut into 3 cm slices 1 tbsp olive oil ½ cup fat-reduced natural yoghurt 2 tbsp roughly chopped coriander 1 Lebanese cucumber, coarsely grated 2 tbsp pine nuts, lightly toasted 100g baby spinach leaves punnet cherry tomatoes, halved wholemeal pita bread to serve

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Heat some olive oil in a large frying pan over medium heat. Add the lamb mixture and cook for 8 to 10 minutes or until the lamb is golden and cooked to your liking. Transfer to a large bowl and set aside to cool slightly.

Spoon the yoghurt into a small bowl, add the coriander and cucumber, and mix well.

Add the pine nuts, spinach and tomatoes to the lamb and toss to combine. Serve with the cucumber yoghurt and pita bread.

Chicken noodle salad Serves 4 100g vermicelli (glass) noodles 500g roast chicken, shredded 1 large yellow capsicum, finely sliced 1 large red capsicum, finely sliced 1 carrot, finely sliced 1 cup bean sprouts or snow pea shoots 150g snow peas, trimmed Dressing 1 tbsp salt-reduced soy sauce 1 tbsp olive oil juice of 1 lime or lemon 1 tbsp grated fresh ginger Place the noodles in a large heatproof bowl.

Cover with boiling water and set aside for 5 or 10 minutes until soft. Drain and refresh under cold running water. Roughly chop and place in a large bowl.

Add the chicken, capsicum, carrot, bean sprouts and snow peas. Toss gently.

In a separate bowl, whisk together the soy sauce, olive oil, citrus juice and ginger. Drizzle over the salad and serve.

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RECIPES

Boiled egg with Vegemite soldiers Serves 1 2 tsp white vinegar 1 egg 1 slice wholemeal toast, spread with butter and Vegemite, cut into fingers Bring a medium saucepan of water to the boil. Add the vinegar (to stop the egg from leaking out of the shell if there is a crack). Gently lower the egg into the boiling water and cook for 4½ minutes.

Place the egg in an egg cup and serve with the Vegemite soldiers.

Little one’s muesli Makes 450g 2 cups rolled oats ¼ cup pepitas 1 tbsp sesame seeds ¼ cup sunflower seeds 2 tbsp honey ½ cup apple juice 1 cup rice puffs 1 cup bran flakes ½ cup sultanas ½ cup dried apricots (or other dried fruit), chopped Preheat oven to 180°C. Place the oats, pepitas, sesame seeds and sunflower seeds in a large bowl. Pour the honey and juice over the oats and stir well. Transfer the mixture to a baking tray and bake for 20 to 25 minutes or until golden. Remove from oven and cool completely.

Stir in the rice puffs, bran flakes, sultanas and apricots.

Store in an airtight container.

Toasting the oats and seeds in honey and apple juice is optional. If skipping this step, omit the juice and honey.

Pepita seeds are not suitable for children under the age of 4 years due to the risk of choking.

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RECIPES

Strawberry and banana popsicles Makes 6 400g fat-reduced strawberry yoghurt 100g strawberries, hulled and quartered 1 small banana, peeled and roughly chopped Blend all ingredients in a blender until smooth.

Spoon into six 100ml popsicle moulds with lids.

Freeze for 4 hours or overnight until set.

If you donâ&#x20AC;&#x2122;t have popsicle moulds, pour the mixture into 4 small plastic cups and place a clean popsicle stick in each cup.

These recipes are from The CSIRO Wellbeing Plan for Kids (Penguin $34.95).

This practical book is packed with great advice for raising healthy kids, with over 100 recipes for delicious, nutritious meals the whole family can enjoy. Available from all good bookstores.

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EAT, DRINK& BE MINDFUL

By Kathy Buchanan

Is taking the time to truly experience food the key to losing weight and keeping it off for good?

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nutrition

ou may not be familiar with mindful eating unless you’re lucky enough to have visited Miraval Spa in Tucson, Arizona. At Oprah’s favourite Spa retreat, mindfulness is a healthy way of life and good for your waistline.

Miraval runs mindful eating courses, where meals are preceded by 10 minutes of silence and everyone takes regular, deep, cleansing breaths.

Practical tips - such as putting your fork down between slow bites, paying attention to the colour, flavour and texture of the food - are core to the mindful eating principle. The idea is that if you are not ‘present’ and aware of what you’re putting in your body, you’ll eat substantially more. So it isn’t about obsessively counting every calorie. The key is to be open to developing an awareness of your body. By appreciating exactly what you’re eating, your body weight will naturally decrease without crazy dieting. Best of all, you will discover lifelong healthy habits and won’t feel deprived. Miraval Director of Nutrition and Exercise Science, Mary Horn, says mindful eating is about bringing things back to normal with healthy portion sizes and, most importantly, intuitively learning to eat only what your body needs.

“Psychologically, when you’re presented with three to four times the amount of food on your plate, you will eat it, mindlessly and quickly, and you’ll multi-task through it,” Horn says. “You will not be present. You will not savour it. You will not smell it. You will not taste it. But you will ingest the calories.”

The mantra of mindfulness is: Focus on one thing at time.

Practical tips - such as putting your fork down between slow bites, paying attention to the colour, flavour and texture of the food - are core to the mindful eating principle.

WHAT IS IT? The mindful eating ethos has evolved from ancient wisdoms of Buddhist techniques for controlling the mind. The technique can also be recommended by health professionals, who may combine it with cognitive behavioural skills and exercises.

It isn’t as complicated as it sounds. In fact, it’s very simple. Essentially, developing positive mindful eating habits is about calming down, getting organised, truly experiencing your food and appreciating your surroundings as you do so. This means no more shoving down takeaway or eating in front of the TV or laptop.

You don’t need to be a fan of Zen living to benefit. There are also no unrealistic promises of an instant cure for the emotional eating habits of a lifetime that many of us suffer from.

However, it may just be the long sought-after key to unlocking an unhealthy relationship between your body and food. Best of all, you can quickly learn to start incorporating it into your life right now.

Most of us have over-eaten while distracted, and regretted it when our bodies quickly tell us we have overdone it, or our favourite jeans suddenly don’t fit! Ever wondered why you have put on weight when you think you’ve been following a healthy diet? The culprit may be mindless eating. That’s why health experts recommend keeping a food diary, so you can track exactly what you’ve been putting into your mouth.

Dr Naras Lapsys (aka The Body Doctor) is a Sydney-based accredited dietician who recommends mindful eating to many of his clients. Dr Lapsys explains: “We often eat in response to certain situations or feelings. It can be a totally automatic response, but you aren’t responding to hunger, and it can be very destructive.”

He continues: “It is a simple, but very effective, technique to become aware, then stop and question. Why are you eating? How much are you eating? How fast are you eating?”

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HOW DO YOU DO IT? Dr Lapsys explains that learning to think before you grab food can be a key to getting to, and staying within, your healthy body weight range. “Most of us have had the experience of watching TV and picking at food. You become engrossed and, before you know it, you’ve eaten a pack of Tim Tams. Worst of all, you haven’t really enjoyed or experienced it.

Really enjoying the experience of savouring one biscuit is more fulfilling. Tune in and then stop to taste the flavour of the food. Chew it, experience the smell, texture and the pleasure of the food.”

‘Trance like’ eating habits can be why you’ve never managed to lose those last five kilos, even though you exercise regularly. It is probably also a contributing factor to why over half of Australians are currently overweight or obese.

“Practice mindfulness in every area of your

Practical Tips 1.

2.

Keep a food diary.

Develop the habit of writing a shopping list. Only buy what’s on the list.

3. Create a regular time to sit down and plan your weekly meals.

Ensure you rotate meals regularly, so you don’t get bored and you eat a variety of healthy food.

4. Make meals an event. Use your favourite plates. Set the table and light a candle. Always turn the TV and radio off while eating. Set your fork down between bites. Take deep breaths and be in the moment. Enjoy!

5. Tell your friends and family about mindful eating, so you can all make it a part of your lives.

6. Switch your focus from constantly thinking about what you will eat next to learning about nutrition and experimenting with new dishes.

7. Ask yourself if you’re really hungry or are you eating out of habit or stress? If you want something sweet, would a nectarine suffice? If you really feel like some chocolate, then have it. Buy the best and really enjoy indulging in small amounts.

8. Create specific ‘eating areas’. Never eat in your bedroom, in the car, at your desk, while standing, on the run, in a movie theatre or in front of the TV. 9. Become aware of triggers. If you reach for cake whenever you fight with your partner, then next time, stop and ask yourself what you really need.

10. Consider practising yoga or meditation. Alternatively, go for solo walks to get some regular thinking time.

Dr Naras Lapsys Accredited dietician, The Body Doctor www.thebodydoctor.com.au

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life. It doesn’t just need to be about mindful eating,” says Dr Lapsys. “It can be mindful walking and taking pleasure in the moment.

Clear your mind and take 15 minutes to relax before dinner – or take up yoga.”

However you choose to incorporate it, mindfulness needs practice. It is a process, but eventually you will eat what your body naturally wants, then your weight will become balanced.

Eat until you’re satisfied, listen to your body and appreciate the aesthetic beauty of your food. If your attention wanders, then gently bring your awareness back to the act of eating.

“I look at every piece of fruit before I buy it,” says Dr Lapsys. “Practicing mindfulness can be as simple as making a decision before you go to a party that you won’t eat any fried food.

Incorporating mindful eating into your life can change your relationship with food forever.”

7

healthy habits of the mindful eater

• • • • • • •

Be aware Be accepting Be non-judgmental Be compassionate Live in the moment Develop the ability to ‘let it go’ Be observant Source Dr Susan Albers, psychologist and author of Eating Mindfully (New Harbinger Publications, A$27.95) www.eatingmindfully.com

“Practice mindfulness in every area of your life. It doesn’t just need to be about mindful eating.

It can be mindful walking and taking pleasure in the moment.”

The good fish oil.

The National Heart Foundation of Australia advises people to eat two to three serves of oily fish or seafood every week.1 Fish, particularly oily fish, are a very rich source of omega 3s. These polyunsaturated fats provide specific health benefits.

They may maintain normal healthy brain function and a normal healthy heart.

But what about those of us who don’t like eating fish!

Fish oil capsules or fish oils that contain EPA and DHA may be a suitable alternative for supplementing your omega 3 intake.

One capsule of Essential Source™ Omega-3, contains 1044 mg of omega 3 fatty acids, as 315 mg EPA, 210 mg DHA and the remaining (519 mg) from other omega 3 triglycerides.

Taken daily, Essential Source Omega-3 is a great source of omega 3 and helps in the maintenance of general well-being.

For further enquiries call Business Development in Australia on 1300 172 872 or 0800 670 183 in NZ. Use only as directed. Always read the label.

1. http://www.heartfoundation.org.au/sites/HealthyEating/whatishealthyeating/Pages/Fish (11/1/2010)

autumn 10

betterhealthmag.com Mannatech Australia Pty Ltd ABN 61 082 375 862

CHC41266-02/10

IMC MANNA 1569

© Copyright Mannatech, Incorporated 2010. Mannatech, Essential Source Omega-3 is a registered betterhealth business name of Mannatech, Incorporated 2010. This product is not intended to diagnose, treat, cure or prevent any disease. For product specific concerns or questions regarding possible adverse effects, contact the Product Inquiry Co-ordinator by emailing pic@mannatech.com.au

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GIve-aways This reusable, food-grade, cake cover protects children by preventing the spread of germs.

The Slobber Stopper acts as a transparent barrier to keep cakes hygienically clean while still allowing all the birthday fun of blowing out the candles. A percentage of all proceeds are donated to the Sydney Childrenâ&#x20AC;&#x2122;s Hospital.

We have 10 Slopper Stoppers to give away.

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For an opportunity to win a Better Health give-away, write your name, address and phone number on the back of an envelope addressed to:

Better Health Magazine PO Box 123 Freshwater NSW 2096

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or go to www.betterhealthmag.com and register online. Good luck!

One envelope per entry. Entries close 15 May 2010.

There are recipe books for cooking and there are recipe books for life. Recipes for Health Bliss by Susan Smith Jones (Hay House, $29.95) is a blend of both. It encapsulates her love of good food with an holistic approach for a better lifestyle, body and the overall you! We have 5 copies to give away.

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GIVE-AWAYS

Germaine de Capuccini’s Excel Therapy Renacer is based on the intelligent action of Cytokines. This clever little product detects deficiencies within your skin, restoring its original perfection and beauty, and re-stabilising the skin’s own defence mechanisms. Now that’s a smart treatment! So what are you waiting for? For stockists, call 1300 432 100 or check out www.germaine-de-capuccini.com.au. We have 5 gift packs to give away, each including Facial Emulsion Day Cream, Biosome Night Cream and Eye Gel. RRP $279.

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Everyone who subscribes receives a FREE Weekend Sampler from become Beauty valued at $ 39! Yes, EVERYONE!

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intuition Many of the world’s leading CEOs might not publicise it, but intuition is a key part of their decision-making processes. Call it a gut feel‚ or a hunch, most successful people rely on their intuition.

Inna Segal, Inutition Expert, believes we are all born with the ability to be intuitive and to use our intuition in our lives as a positive force to increase our confidence and success, and improve our wellbeing.

There have been numerous studies conducted to test people’s intuitive abilities.

Interestingly, the results from top organisations, including Walt Disney Enterprises, General Motors and Dow Chemical Company, showed that top-level managers in every sample tested higher in intuitive skill than middle and lowerlevel managers, leading to the theory that the higher one goes in the management hierarchy, the greater the need to employ intuition.

Connect to your intuition: 1.

2.

3.

4.

5.

6.

Close your eyes and allow your body to relax.

Focus on your breath. Breathe in through your nose and out through your mouth.

Do this for a few minutes.

If your mind still feels cluttered, or you feel dense, then imagine white light moving in through the top of your head and pushing all the density out of your body through your feet. Do this several times.

Ask yourself a question to which you want an answer, but in the form of a statement. eg. ‘This job is the perfect job for me.’

Then focus on how you feel inside. If you experience positive feelings, then be open to following up the message with action.

Sometimes you don’t get a clear message straight away, so you need to focus on the signs around you. You might see a billboard which has a word in it that answers your question, someone may call you, or you may switch on the TV or radio and a word or message will jump out at you from a conversation or a song that someone is playing.

Be open and attentive to the messages.

Be willing to ask yourself questions. Your insights will depend on how you ask a question. If you need to make a decision, you can ask questions such as: Is working with this person going to be in the best interests of my business? Is this relationship building my confidence and belief in myself? Questions can give you an opportunity to explore the situation and encourage your own insights.

Developing trust, one step at a time. To increase your intuition, you need to trust the messages you are receiving. This means listening to your feelings, even if they don’t make sense, and making decisions based on your intuition.

Allow yourself to keep an open mind. There are so many things we do not know or understand in this world that the more open we are to different ideas and approaches, while still using our common sense, the more intuitive we become.

There are many exercises which can help you connect to your intuition. The simple exercise suggested previously is just one of many to develop your intuition.

Pay attention to repeated feedback. The universe is always giving us feedback on what we ask. The trick is to start to be consciously aware of this. Pay particularly close attention to repeated feedback.

A man wanted to change his job because it was making him sick, but he decided he needed to save some money first, while still working at the same job. Within a few weeks, his car was hit three times and on one occasion he almost died. He then realised that he needed to make a change fast. Within a week of making that decision, he found another job, which was better paid and more suited to his personality.

Become aware of your feelings and thoughts. Keep a pen and paper handy. Allow yourself to relax, then write down your thoughts, feelings and insights about a situation. Be aware of when you are feeling the strongest sensations - they are your guiding light.

Your body has a feedback mechanism - become aware of it.

If you’re feeling stressed, fearful, depressed, tense, unhappy or in pain, you can gain insights into what is going on in your body by placing your hands on the area experiencing discomfort, then asking if it has a message for you. The message may be: you need rest, your own space, to laugh more, change your attitude, start exercising, etc. Don’t disregard the message just because it sounds simple or you think you made it up.

Inna Segal is a natural healer, prolific writer, author, public speaker and business trainer.

She runs workshops throughout Australia and Europe and her CDs are available online. Inna is also the mother of two young children. www.visionaryintuitivehealing.com

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