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THE FIT LIST

The Best New Gadgets, Road-Tested

96

C on t e nt s

4

DISCUSS 15

72 Are magic

The latest health and wellbeing news

shrooms a cure for gloom?

BEST BODY

25 Happy NYE (new year energy) Five simple steps to get perkier than a can of V in 2020

28 Ace your

BEAUTY BRIEF

30 Magic beans

62 Tossing

32 25 minutes

of kettlebell hell

Gym sesh feeling a bit too cruisy?

We can fix that ...

34 Do crash

diets wreck your metabolism?

The trainer, parent, entrepreneur and author is slaying on multiple fronts

summer special

Face it: your limbs and torso need just as much love

Legumes are the powerhouse your body’s crying out for

78 Tiffiny Hall

55 Body work

Tennis stars serve up smashing life lessons

way to the top

The fungi goes from hippietrippy to serious antidepressant contender

84 The delicious

diet that tames inflammation

the toxins

Keep it clean with these low-tox beauty options

If inflammation is the health bogeyman, does this diet help you swerve it? We get to the truth

FEATURES 64 Order on the court

Serve up a style ace.

It’s game, set, match with these looks (and endless tennis puns)

Short answer: yep.

Here’s why slow and steady wins the race

90 Your feelgood toolkit

Improve your mood with frequent blasts of serotonin. These 15 easy hacks deliver

96 Game changers

The very best fitspo products, road tested by WH and our legend mates at Men’s Health

36 Pack it in

Store-bought snacks with nutrition cred

LIFE ETC

104 From sofa to swim fit

Swimming is a totalbody toner, so lap up our five-week training plan

FOOD HUB

115 Elsa’s kitchen The depth of Elsa Pataky’s delicious new cookbook shows she’s no flash in the pan

124 Let them

eat vegan cake

Sweet treats from cuisine queen Anthea Cheng

REGULARS 6 Ed’s note 8 The WH team 10 Ask us anything 112 Subscribe to WH 114 The winners’ list 130 Our kinda girl...

39 A Great(er

Palm Springs) getaway

Our writer gets her wellness on in SoCal

42 The fluidity files

If you’re kinda curious about your sexuality, here are ways to explore it

44 Wellness

secrets (from busy women)

A group of amazing females enjoy a mind-body reset on NZ’s South Island

46 Back for

the future

The secrets to success may well lie in your past. So, why not write a letter to your younger self?

50 The art of

mindful money

Take yourself from penny-pinched to top dollar, fast!

55

Gearing up for summer

124

Fudge, this is good!

PHOTOGR APHY: STEVE BACCON; EDWARD URRUTIA

Februrary

Our edit of the top fit kit

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Tr a i n e r T i f f H a l l i s h e r e to supercharge your year

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FEB RUA RY 2020 womensheal th.co m.a u 5

E d it o r ’s n o t e

s r e e Ch e h t o t NY

1

personally fulfilling year yet inside this issue. For starters? Fire up your fitness, boost your endurance and get those endorphins flowing with our five-week sofa-to-swim-fit plan.

All you need is a body of water for serious results (p104). Flick your happiness switch with 15 simple, science-backed ways to release more joy into your life, daily (p90).

Nourish your body from the inside out with deliciously clean recipes direct from the kitchen of former WH cover star Elsa Pataky (p115), and vegan desserts so good you

2 3 If 2020 is anything like the past few months of 2019, it’s set to be next level.

With MH Editor Scott Henderson in wellness mecca Byron Bay (1).

Getting my sweat on with Sir Richard Branson at the launch of the new Virgin Active at Bondi Junction (2). And kicking off the W-League launch in Sydney with football superstar and Matilda #21 Ellie Carpenter (3).

6 wo me n shea l t h.co m . a u F EB R UARY 2 020

One of the best things about January?

Nonstop tennis! And it doesn’t get much better than world #1 Ash Barty.

won’t be able to stop making them (p124). Boost your wellness with our 2020 Fit List, packed full of game-changing products set to revolutionise your world – from the latest hi-tech wearables to recovery, beauty, sleep and fitness gadgets, all personally road-tested by the Women’s Health (and Men’s Health) teams (p96). Lastly, maximise your motivation and squeeze every last drop of goodness out of the next 12 months with refreshingly real advice from this issue’s cover star, mega trainer, mum and author of 15 (yes, 15) books, Tiffiny Hall. Read her inspiring interview (from p78) and I guarantee you’ll feel ready to be a little kinder to yourself, and able to take on the world. Happy NY!

Jacqui Mooney Editor

PHOTOGR APHY: LIZ SUNSHINE (MAIN IMAGES)

And not just a new year, but a new decade. To be honest, I’m buzzing about it. There’s something about 2020 that makes it feel like anything is possible. It could be the nice, round numbers. Or maybe it’s the chance to write your own rules, assess what really matters (and align your values accordingly) or leap straight out of your comfort zone and finally attack something you’ve been dreaming of forever – whether that’s a new job, travelling the world or staring fear in the face and doing a complete life U-turn.

Whatever happens to be sitting at the top of your 2020 wish list, you’ll find everything you need to create your healthiest, fittest and most

p63

G e tt in g i t d on e FREE

mEet thE wH tEam What would your last meal be?

Jacqui Mooney Editor

“Spaghetti bol for life. With truckloads of cheese on top.”

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THE FI LIS

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GHANA Godfred Akoto Boafo

Hair Gavin Anesbury

MIDDLE EAST Danae Mercer

POLAND Aneta Martynów

SPAIN Mónica Martínez TURKEY Sibel Yeşilçay UK Claire Sanderson USA Liz Plosser

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Women’s Health is a registered trademark and the use of this trademark is strictly prohibited.

Tiffiny wears Under Armour crop top, $60; L’urv bikini bottoms, $45; Apple Watch Series 4, from $599

NIGERIA Osagie Alonge

SOUTH AFRICA Danielle Weakley

p36

Make-up Katie Angus

NETHERLANDS Milou Turpijn

RUSSIA Anna Kireeva

is published by

Photography Steve Baccon Styling Charlotte Stokes

LATIN AMERICA (Chile, Colombia, Costa Rica, Dominican Republic, El Salvador, Guatemala, Honduras, Mexico, Nicaragua, Panama, Peru, Puerto Rico, Venezuela) Sergio Rodriguez

“My dad’s lasagne. The OG and the best”

Cover star Tiffiny Hall

GERMANY Franziska Bruchhagen

JAPAN Kiriko Kagayema

Valeriya Chemerkina Business Analyst – Health Adam Blount Head of Consumer and Retail Brendan O’Donnell National Business Manager – Retail Robert McIntosh Circulation Manager Pre-Media Solutions Digital Imaging Mark Jones Production Controller Daniel Moore, Chrystal Glassman Copy Directors

8 wo men s hea lt h .co m . a u F E B R UARY 2 020

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CHINA Chen Ming

Women’s Health

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NEW YEAR ENERGY (ALL YEAR LONG)

BURN FAT, TONE UP, GET FITTER IN 5 WEEKS!

The Delicious Diet That Tames Inflammation

BRAZIL Camila Borowsky

Courtenay McDermott Senior Marketing Manager – Health Ellie Fletcher Marketing and Events Executive

Gereurd Roberts Chief Executive Officer Guy Torre Chief Financial Officer Louisa Hatfield Group Content and Brand Director Nicole Bence Commercial Director Kathy Glavas Head of Health

Tiff iny Hall...

Will Get You Moving

NUTRITION REPORT

GLOBAL EDITIONS/ EDITORS-IN-CHIEF

Lauren Williamson Digital Content Manager – Health Lucy Bode Digital Content Editor Clarissa Wilson Brand Solutions Director Jessica Lay Brand Solutions Manager Sam Maguire Brand Solutions Executive Allan Webster Print Advertising Operations Manager Fran Vavallo Vic Sales Director Angela Coley Qld Sales Director Andrew Cameron Executive Creative Director

BODY REBOOT

On the cover

Lizza Gebilagin Deputy Editor Adam Williams Creative Director Lisa Balemi-Hughes Art Director Alex Davies Features Editor Harriet Sim Editorial Coordinator/ Junior Writer Kate Fraser Head of Pictures – Fashion & Health Erin Docherty Beauty Editor Penny Carroll Contributing Writer Iantha Yu Contributing Beauty Writer

“Oporto Chicken and Cheese Burger and a large chocolate thick shake ’cause calories and a little bit of lactose intolerance won’t count at that point, right?”

2020

“Curry with all the trimmings.

And a pav for dessert. Can I have a starter?

Fish pie. OK, now I want to have all this now.”

Simon Horne SVP/Managing Director Asia Pacific & Russia Richard Bean Director of International Licensing & Business Development Kim St. Clair Bodden SVP/Editorial & Brand Director Chloe O’Brien Deputy Brands Director Shelley Meeks Executive Director, Content Services

WinS WO M E N I N S P O R T P R O U D LY S U P P O R T E D B Y

PHOTOGR APHY: EDWARD URRUTIA

p62

New Hyundai Venue.

Fits in anywhere, stands out everywhere.

The Hyundai Venue is the newest addition to the Hyundai SUV range. It’s small but tall and packed with standout features like the 8" multimedia touchscreen display with Apple CarPlay™1 and Android™ Auto2, rear view camera and Hyundai SmartSense™3 Safety. The Venue is definitely not one to shy away from the crowd, with a variety of vibrant colours and two-tone roofs4 to choose from. It’s the compact car that truly fits in anywhere, stands out everywhere.

hyundai.com/au/venue

1. Apple CarPlay™ functionality requires software update. Apple CarPlay™ requires iPhone 5® or subsequent model (lightning cable) in order to operate. Apple® and iPhone® are registered trademarks of Apple Inc. 2. Android™ Auto requires a device with Android 5.0 operating system or subsequent version, and USB cable in order to operate. Android is a trademark of Google Inc. 3. Hyundai SmartSense™ is a registered trademark of Hyundai Motor Company. Safety features are not a substitute for attentive driving. 4. Only available on the Elite variant.

I think vitamins are blocking me up.

Is this a thing?

If you like big supps and you cannot lie, you might be feeling a bit baby got back(ed up).

So what gives? “There are certain minerals that can raise your chances of abdominal upset, including bloating, cramps and constipation,” explains dietitian Alana MacDonald.

The main culprits?

Calcium and iron supplements. “Iron is quite harsh on your digestive system, so this can cause constipation,” adds MacDonald. “And calcium can cause the muscles on the wall of your colon to contract, making it harder to pass a stool.” Don’t take these?

Check the label on your multivit, as it might be packing iron (if so, try Answer

10

changing to one without).

Otherwise, it might be that you’re relying on your daily pills too heavily.

“Some people believe that taking supplements means they don’t need to eat as much fruit and veg, as they’re getting their micronutrients through the supp. This is a risk to bowel health and could result in constipation, as you’ll be getting less fibre,” explains MacDonald.

Aim for 30g of fibre daily and treat supps as a, well, supplement to your diet, not a substitute for your five a day.

Ask Women’s Health We asked so you don’t have to

Pill problems

Why does cleaning my ears feel so darn good?

Is the inside of my handbag a health hazard?

Are you ready for this? In a 2016 study, microbiologists from London Metropolitan University analysed handbags and makeup bags, some as little as six months old, and discovered strains of germs that cause salmonella and even meningitis lurking within. Yikes.

The researchers recommend cleaning bags with disinfectants or biodegradable antiseptic wipes every month; we suggest a weekly tip-out, too.

How can something so wrong feel so… right? No, not pashing Brian from IT at Friday drinks, but cleaning your ears with a cotton bud. That you have lots of nerve endings in your ears might explain why it feels so satisfying going to town on them, but when you stick a cotton bud in your ear, you’re hitting more than just nerve endings. “Inserting cotton buds in the ear might feel like it gets wax out, but it also pushes excess wax even deeper into the ear canal,” says audiologist Duncan Collet-Fenson.

“Inserting a foreign body into the ear canal also increases the risk of infection.” So how should you clean your ears?

“You shouldn’t,” explains Collet-Fenson. “Having earwax is both normal and useful, as it protects vital parts of the ear from infection and trauma.

Symptoms of excess wax in your ear canal include severe pain, odour, hearing loss and fluid secretion from the ears.” If you’re experiencing any of those symptoms, see a pharmacist or GP who can advise you on the best way to get the wax removed (there’s no evidence that ear candles work, FYI). Oh, and the advice is not to stick anything smaller than an elbow in your ear canal. Go on, try it.

FEB R UA RY 2020 wom ensh ea lth .com. a u 11

What’s firing up the wellness world?

Man’s BesT fRIEnd

PedAl PusHerS They’re the new bike shorts. For reals. Also known as capris, this just-over-the-knee length is the next evolution in activewear. Team with a crop top to work out, then throw on a blazer and kitten heels a la Kendall Jenner for instant chic.

Hot noT-dOgs UK brand Moving Mountains has brought its bestselling sunflowerseed hot dogs and mushroom burgers to Oz,and they’re big on detail – thanks to beetroot juice, the burgers even ‘bleed’. Find them at Woolworths stores. Yummmm!

WorK gOalS Let’s hear it for UK broadcaster Channel 4, which has just launched a menopause policy. Designed to support employees experiencing symptoms such as hot flushes and fatigue, it offers flexible working hours, paid leave, plus cool and quiet workspaces. There’s also a menopause champion on staff.

WILd StoRIEs In search of juicy life inspiration?

Tune in to podcast One Wild Ride.

Host Pru Chapman – a psychologistturned-business-mentor – chats with cool people doing great things, such as Outland Denim CEO and founder James Bartle and endurance athlete Samantha Gash, about making the world a better place.

12

How do I break-up with my exercise buddy?

And you thought Tinder was a minefield. A post-class smoothie here, a motivational message there, and before you knew it, you were granting them access to your Google calendar so they could diarise your three joint sessions a week.

Enough already. Follow these dos and don’ts for (gently) cutting loose…

Answer

Do…

be clear but kind It’s better to have ‘the talk’ than attempt a slow fade, says psychologist Gemille Cribb, but that doesn’t have to mean a Real Housewivesstyle showdown. “As a rule, use ‘I’ statements – for example, ‘I’m finding it difficult…’ rather than ‘you’ statements, like, ‘You always flake on me!’” she suggests.

COMPILED BY PENNY CARROLL. PHOTOGR APHY: GET T Y IMAGES; STOCKSY

What’s better than cute pooches?

Buff bods holding them, obvs. Enter the Hot Guys and Rescue Dogs Calendar 2020, a glorious display of Australia’s top PTs posing with 12 adorable rescue dogs. All proceeds go towards no-kill animal shelters. $19.95, bennettpr.com.au/shop.

Ask Women’s Health We asked so you don’t have to

Don’t… avoid them

Yes, it’s awkward, but “The sooner you establish a new ‘normal’ – saying hi in the locker room, working out at the same time without hanging out afterwards – the more quickly the awkwardness will pass.”

Do…

keep an open mind Maybe it all got too much too soon? “If you ask for some space and time and they respect this, then they might be someone you could reconnect with at a later date,” says Cribb.

Don’t… gossip

Steer clear of bitching about your former gym bud. “Take your difficulties to your friend directly,” says Cribb. “No matter how badly you feel you’ve been treated, if you don’t address it early, you could end up being the bad mate!” wh

FE BR UARY 2020 womenshealt h.co m.a u 13

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Juicy news. Shareable stats. Convo starters

Zesty truth

EDITED BY: ALEX DAVIES. PHOTOGR APHY: LEVI BROWN

FEEL THE PEEL Forget what you’ve heard – it’s what’s on the outside that counts.

Well, at least when it comes to fruit and veg. Compared with the flesh, the skins often pack more vitamins, minerals, antioxidants and fibre.

So, where you can, skip the peeler to make that delicious produce infinitely healthier. When the outsides aren’t edible fresh (oranges, we’re looking at you), mixup your snack stash with the dehydrated kind. Brands such as Gin Gin & Dry offer skin-on orange, lime and even kiwi slices. Don’t goOTT (dried fruit is easy to overeat), but it’s a change fromthatbag ofnuts, right?

15

TALK ABOUT HEALTHY COMPETITION. THIS IS HOW MANY MORE KILOMETRES A GROUP LOGGED OVER NINE MONTHS WHEN THEY COMPETED WITH EACH OTHER VIA THEIR STEP TRACKERS, COMPARED WITH ANOTHER GROUP WHO JUST RECORDED THEIR STEPS MINUS THE RIVALRY. KNOWING SOMEONE ELSE IS CHASING THE SAME GOAL IS MORE MOTIVATING THAN GOING IT ALONE.

PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE

SOURCE: UNIVERSIT Y OF PENNSYLVANIA

Gym Hack!

Get a Lift Mate

Lonely lifter? Never again! The mere sight of a spotter (a friend or trainer who follows the path of your weights with their hands, ready to jump in if you need help) can boost your performance and make the exercise feel easier, as their presence amps up your confidence.

S T E A DY AS SHE F L OW S Turns out your susceptibility to injury varies according to your menstrual cycle. The England hockey team ladies have been tracking their periods, and their findings back up research suggesting that soft-tissue injury is more likely during the build-up to ovulation. Take heed and allow extra time for your warm-up and recovery during the week of – and after – your period.

SOURCE: EDGE HILL UNIVERSIT Y, UK

FEB RUA RY 2020 womensheal th.com. a u 17

More of what you love, less of what you don’t

PleAse exPlaIn

PM10

Bad news: air pollution could put your locks at risk. Testing the effect of dust and fuel particles (known as PM10) on human scalp cells, researchers found that exposure to common pollutants reduced the levels of a protein key for hair growth and retention. Eek! Worried about this whole situation? Same.

Give your scalp some TLC with a detoxing hero such as Sachajuan Scalp Treatment, $69.

UpCircle Fennel & Cardamom Chai Soap, $17.99 Ethique Solid Deodorant in Botanica, $20

SOURCE: FUTURE SCIENCE RESEARCH CENTRE

The Body Shop Himalayan Charcoal Purifying Facial Soap, $10

WORDS: ERIN DOCHERT Y. PHOTOGR APHY: EDWARD URRUTIA

Get Barred Forget the amber block of Pears from your nanna’s bathroom sink (ah, the nostalgia!). Bars are the latest thing in eco beauty – and they’re gaining serious momentum. Rich in natural, sustainably sourced ingredients, these guys are not only good for your skin and hair, but also the environment. While water makes up about 70 to 80 per cent of most skincare (see that ingredients list? It’s typically the first thing on there), these bars are mega concentrated, meaning they not only last longer but also nix water wastage. They usually come in eco-friendly packaging, too. Jump in with this lot.

Bar None Hydrating Shampoo and Conditioner Bars, $16 each

Ethique Wonderbar Solid Conditioner for Oily to Normal Hair, $24

FEB R UA RY 2020 womenshea lth.com. a u 19

WTF IS...

AHIFLOWER OIL? The new oil in town has the nourishing fatty acids of fish, but in a plant-based source.

Made from the seeds of a flowering plant, “Ahiflower has an ideal ratio of omega-3s to omega-6s,” says dietitian Maggie Moon. While it doesn’t have the same amounts of EPA and DHA (omega-3s) as fish, it does offer a compound called stearidonic acid that converts to EPA once it’s in your body, which makes Ahiflower a primo source for vegans, vegetarians or anyone else who doesn’t like fish oil. The anti-inflammatory oil may also help curb heart disease, high blood pressure and joint problems, studies show. Go for the liquid version or capsules.

PHOTOGR APHY: EDWARD URRUTIA

After the RollsRoyce of knives?

Messermeister’s Oliva Elité 15cm Utility Knife ($189.95, everten. com.au) is ideal for slicing fruits, vegies, meats and cheeses.

Go Halves

Joey Tribbiani may not share food, but you should if you want to get that work idea over the line. In a study, pairs of strangers role-played a negotiation scenario. Some duos were given a shared plate of snacks, while others were given individual serves.

Those who ate off the same plate reached a consensus faster, regardless of how they felt about each other; and the same was true when the pairs were formed of mates. Researchers at The University of Chicago Booth School of Business suspect that coordination in eating (think: reaching for a chip at the same time or maybe slurping up the same piece of spaghetti Lady and the Tramp-style) was then replicated in discussions.

Reason enough to suggest meze at your next office outing – if you can agree on the restaurant, that is.

YOUR SALIVA IS MORE COMPLEX THAN MILEY’S LOVE LIFE. SPIT CONTAINS AROUND THIS MANY SPECIFIC PROTEINS, WHICH INFLUENCE YOUR SENSE OF TASTE. NOT A FAN OF BITTER GREENS? KEEP AT IT – REPEATED EXPOSURE CAN ACTUALLY CHANGE THE PROTEIN MAKE-UP, SAY SCIENTISTS, SO THE FOODS EVENTUALLY TASTE BETTER. SOURCE: UNIVERSIT Y AT BUFFALO

FEB R UA RY 2 020 womenshea lth.com.a u 21

®

Hope for a cure unites us all. #TimeToEndBreastCancer ELCompanies.com/BreastCancerCampaign

Puggy love

THE PERCENTAGE OF WOMEN WHO DON’T WASH THEIR HANDS POST-BATHROOM. GRIM. GO FOR THE 20-SECOND RULE – LATHER UP WITH SOAP FOR 20, RINSE WELL, THEN DRY ON A CLEAN TOWEL FOR ANOTHER 20. HAVE A WORD WITH BAE, TOO: THE SINK-DODGING PERCENTAGE SHOOTS UP TO 27 FOR BLOKES.

PHOTOGR APHY: GET T Y IMAGES

SOURCE: FOOD SAFET Y INFORMATION COUNCIL

Fido Feels Ya

Like mum, like pup.

Dogs can tell when you’re strung-out on stress and will mirror your tension, reveals a new study in Nature’s Scientific Reports. They smell the hormonal changes in your sweat – namely, skyrocketing cortisol and plummeting oxytocin and serotonin – then go into ‘protective posturing’ mode, where they won’t leave your side. Sounds aww... but they actually experience their own dramatic uptick in blood pressure and heart rate, which isn’t healthy. To keep you and your nugget feeling zen, spend more time grooming, walking and playing in the dog park – and leave the phone at home.

VO CA L A N A E S T H E T I C As Jason Derulo fans know, the power of music can sometimes be inexplicably physical. Hearing the song Weightless by Marconi Union–written to reduce anxiety, blood pressure and heart rate – wasfoundtohave the same anxiety-reducing effects as a sedative onpatientswaiting for local anaesthetic. Earphones in.

SOURCE: REGIONAL ANESTHESIA & PAIN MEDICINE

FEB R UA RY 2020 wom enshealt h.com. a u 2 3

D E T P N U U I N T E R R

is

In our inspiring PODCAST series, we chat to game-changing women about life, success, health, ďŹ tness, wellness and everything in between.

Ne w Epi s O ut ode

No w

!

Dow Un i n nload t favo terrupt he Wom visit urite st ed pod en’s H wom ream cast o ealth ensh ing a n ealth pp o your .com r . au

Health and fitness inspo to feel amazing all over

Need an energy boost?

25

Happy

N.Y.E (New Year Energy) How to feel perkier than a crateful of V B y Ta r a A l i

Not only is this time of year a beacon of nextlevel goal setting (Get your dream career! Save $30K!), it can also be exhausting.

All that gung-ho list-making and the pressure to overhaul your entire life might be to blame. “A very busy, highstress lifestyle depletes nutrients in your body,” says sports dietitian and nutritionist Claudia Cramer. “You lose your natural energy, and rely on stimulants like sugar and caffeine, which run you down and leave you fatigued.”

Oh. For long-lasting 2020 energy, follow this five-step plan instead. Ready?

26

STEP ONE

Relearn How to Rest

There’s a fine line between having that get-shit-done energy and burnout. To strike a balance, incorporate ‘active resting’. “Think of it as taking your foot off the gas pedal, to signal to your body that you are safe and out of fightor-flight mode,” says Laura Piccardi, a stress management expert and founder of coaching company Uppy.

DO IT TODAY: Piccardi recommends doing things that make you feel “happy, calm, light you up or make you giggle”, four times a day.

“When you wake up, at lunchtime, before leaving work, and at bedtime, do something simple: water your plants, watch a funny puppy video on YouTube or chat with your barista. Do it consistently and your brain will then associate that with switching off and resting.”

Get up and go

we llb ei n g

STEP TWO

TreatYourGut astheMVP

Sneaky Drainers

1. Not having boundaries.

Saying ‘yes’ when it should be ‘no’ stresses you out and sends your energy somewhere other than where you want it to go.

PHOTOGR APHY: GARRETH BARCL AY

2. Social media overload. Being a desk potato makes you shallow breathe, while staring at a screen leaves your eyes dry and tired.

3. Building sites.

Noise pollution is a stress trigger, according to a review of studies in Antioxidants and Redox Signaling.

Anything that stresses your nervous system depletes your energy. Pass the noise-cancelling headphones, stat.

It’s tempting to followup a festive diet of fancy gins and Ferrero Rocher with a cheeky little juice cleanse, but this will drain – we repeat drain – your batteries. “If your gut health or digestion isn’t working properly, nutrients may not be available, and your energy levels will be low,” says Nicole Dynan, known as The Gut Health Dietitian.

DO IT TODAY: Bin those skinny teas and do a grocery shop for wholegrain or high-fibre breads and cereals, fruit, vegetables and dairy foods. “These are slowly digested (low-GI) carbs, which provide longlasting energy for the brain,” says Dynan.

STEP THREE

BreatheFire

If you can barely keep your eyes open at 3pm, look to an energy booster that isn’t a packet of M&Ms. Enter Kundalini ‘breath of fire’, which, according to a study in International Journal of Yoga Therapy, can increase the capacity of your nervous system to respond to acute stressors (spreadsheets!)

without exhausting its valuable reserves.

DO IT TODAY: You might want to go somewhere private for this exercise from Oliver Luke Delorie, author of Energy, 50 Instant Exercises. “Sit with your spine straight, rest your palms on your knees and take a few slow, deep breaths to relax your body. Start ‘panting like a dog’ – take short, quick in-and-out breaths, ensuring each lasts the same amount of time. Once you get the hang of it, switch to breathing the same way, but through your nose.

After 30 seconds, slow down. You may feel your body tingle and notice a slight glow.” Go you Mother of Dragons, you.

STEP FOUR

LightenUp

Early rising can give you a surge of energy to tackle extra things like finishing The Testaments and getting to ‘Inbox Zero’. If you hate 6am?

“One way to shift our body clock to that of an early riser is to limit our exposure to bright lights in the evening at least two hours before bed,” says Dr Libby Weaver, nutritional biochemist and author of The Energy Guide. “This includes lighting in the house – dim them or use lamps – and any backlit device such as phones, television or any other type of screen.”

DO IT TODAY: If you need extra help, try smart-light LIFX Mini Day & Dusk, which has a circadian

lighting feature. It helps you regulate your body clock by letting you set the brightness, colour and temperature of the light in your bedroom to mimic the sun rising and setting.

STEP FIVE

Revamp your Recovery

A T-shirt-drenching workout is the ultimate energy booster, but going too hard can have the opposite effect. “I see a lot of women who overtrain at the gym, and then don’t eat enough to recover from that,” says Cramer. “You also need adequate rest days.” She advises doing five days of training with one or two day’s rest. “On rest days you could go for a light walk, swim, yoga or do stretching/foam rolling to help with your recovery.”

DO IT TODAY: To aid recovery and keep your energy up postworkout, you need healthy fats – according to a study published in Neuro Endocrinology Letters, low levels of omega-3 fatty acids have been linked to increased fatigue. “Aim for a tablespoon of fats – think the size of your thumb – per meal,” says Cramer. We’re talking avocado, pesto, oils, hummus and nuts. wh

FEB R UARY 2020 wom enshealt h.com. a u 27

Ace Your Way to the Top

The stars of women’s tennis often serve up more than just a thrilling match – they’ve also been known to inspire us with a life lesson or two B y Ta n i a G o m e z

Even if you’re not a massive tennis fan, chances are your Instagram feed has kept you up to date with some of the most powerful moments in the sport. Because beyond the cracking shots and nextlevel game play, there’s a lot to learn from what happens both on and off the court. “We watch athletes, we watch what they do, how they handle themselves in difficult situations, when they win and when they lose. And we can adopt that ourselves. We can look at their behaviour and say, ‘Hey, I want to be like that,’” says Mindy Simpson, performance psychologist at Condor Performance. So, as the first grand slam of the year – the Australian Open – kicks off, we look back at the tennis moments that went viral, and ask the experts to break down why they got us double-tapping.

28 wome n shea l t h.co m . a u F EBR UARY 2020

women in s p ort

THe momEnt Serena Williams challenges the French Open’s strict dress code – twice

THe leSsoN Don’t be afraid to be authentic Serena Williams forges her own path, regardless of what others think. Case in point: her unique on-court style.

She’s worn tutus, sure, but what really got everyone talking was her custom-made Nike catsuit at the 2018 French Open. Not only was it designed with her health in mind (the outfit was engineered to prevent blood clots, something the athlete suffered with after the birth of her daughter), but it also made her “feel like a superhero”. However, French officials said the outfit went “too far”, banning it for not “respect[ing] the game”. Fast forward to 2019? Williams debuted a two-piece set emblazoned with the words ‘Mother’, ‘Goddess’, ‘Queen’ and ‘Champion’ in French.

PHOTOGR APHY: GET T Y IMAGES

YoUR seRve Williams’ outfits cause a stir, but she continues to make a statement regardless. “That’s a critical skill,” says Simpson. “It’s not easy to be brave and not care what people think, because a lot of us do. But if you can adopt that type of attitude, then it will really help you in life, in terms of success and performances. It’s important to live your life and not someone else’s.” Take a leaf out of Williams’ playbook and challenge yourself to do something you’re afraid of because of what others might think, says life coach and director of Upstairs Coaching Alex Kingsmill. “Find a way to take a single step towards [it]. It doesn’t have to be huge – maybe it’s doing a dance class or speaking in public. Push your own boundaries a little.” You’ve got this.

THe momEnt Naomi Osaka supports a devastated Coco Gauff at the US Open

THe leSsoN Aim to lift other women up, always Tennis can ignite a fierce rivalry, but also true moments of connection.

After defeating 15-year-old Coco Gauff (above left) in straight sets at the US Open in 2019, Naomi Osaka invited the visibly emotional teenager to join her for her post-match, on-court interview. After calling Gauff and her parents “amazing”, Osaka said of the act, “I thought about what I wanted her to feel leaving the court.

I wanted her to have her head high, not walk off the court sad. I want her to be aware that she’s accomplished so much, and she’s still so young.” The moment warmed hearts and made headlines for its humility and grace.

YoUR seRve This sportswomanship and kindness is something we can weave into our professional lives. Kingsmill says, “One of the big things I see people speaking about in the workplace is a fear that if they support other women, there’ll be less of the pie for them.

These interactions [between Osaka and Gauff] speak to the opposite.

Treating another woman well doesn’t detract from what you have. Lifting someone else up elevates you. There is a huge strength and power in women supporting other women.”

THe momEnt Ash Barty graciously accepts her Wimbledon loss

THe leSsoN Never let disappointment derail you There’s heaps to love about Ash Barty – her down-to-earth attitude and love of throwing Disney quotes into post-match press conferences – but, it’s the Aussie champ’s resilience that we want to copy and paste into our own lives. Fresh from being a newly minted world number one, Barty went into Wimbledon 2019 as a red-hot favourite – only to be knocked out in the fourth round to unseeded Alison Riske. Instead of having a Nick Kyrgios-sized tantrum, she said, “It’s not the end of the world ... I do everything in my power to try and win every single tennis match. But that’s not the case. It’s disappointing right now. Give me an hour or so, we’ll be all good. The sun’s still going to come up tomorrow.”

YoUR seRve That ability to look at loss with perspective is a key to success. “[Barty] looks at life as bigger than that single experience. [It’s about] positioning loss in context,” explains Kingsmill. Simpson adds that Barty seems to be as focused on the process as the outcome.

“She’s about learning from her performances,” she explains.

“Champions make mistakes as much as other people, they just learn from them and move on much quicker to the next focus point.” Fun fact: Barty credits her sense of perspective to her work with mindset coach Ben Crowe, who has also mentored surfing champ Stephanie Gilmore and the Aussie cricket team. wh

P R O U D LY S U P P O R T E D B Y

29

Magic Beans

Legumes: a posh word for beans?

Nope. These powerhouses are up there with leafy greens as foods you should be eating more of

By Maria Lally

Black beans 100g = 552kJ 16g fibre 21g protein 0.2g sat fat

Consistently listed by nutrition experts as wonders of home cooking and meal prep, legumes come from plants that bear seeds and pods – so beans, and peas and nuts, sit under the umbrella term. “Legumes are quite unique in that they’re an incredible source of both protein and fibre,” says dietitian Helen Bond. “They’re nutrient-dense ... generally low in [kilojoules] and fat but pack a lot of vitamins, minerals and nutrients into one serving.” Very clever.

A 2016 study from the University of Copenhagen found people who ate a serving of legumes at one meal consumed 12 per cent fewer kilojoules at their next. Another paper in the Journal of the American College of Nutrition found those who consumed legumes on the regs were slimmer and had a lower risk of becoming obese later in life than those who didn’t. “It all comes down to their high-fibre content, which means they’re great for digestion,” adds Bond. “They also feed the good bacteria in your gut, which we now know is beneficial to your overall health.” Full of beans? You will be.

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Baked beans 100g = 326kJ 3.7g fibre 4.7g protein 0g sat fat

THE BENEFITS If you’d already written off your childhood staple, don’t be so hasty.

“Baked beans are an incredibly good source of fibre, but some cans contain higher levels of salt and sugar than others,” says Bond. So look out for low-salt versions. Oh, and don’t forget the farts. “Baked beans can trigger IBS symptoms in some people.”

HOW TO EAT THEM On toast, after a bad day.

Nothing beats it.

THE BENEFITS Most of us first discovered these in our local Chinese. But takeaways aside, these beans are a great staple to keep in your pantry. “They’re a good source of calcium, magnesium and zinc to support bone health,” says Bond. Plus, potassium, along with magnesium, is “good for heart health”.

HOW TO EAT THEM “They work well in stir-fries n a chilli c too.” Dis

nutriti on

Lentils 100g =

485kJ

8g fibre

9g protein

0.1g sat fat

THE BENEFITS Costing around 80 cents a tin, they’re one of the cheapest foods you can find, so it’s worth learning your way around a few lentil recipes. But batch-cooking the week before payday isn’t all they’re good for. “Lentils are particularly low in fat, full of fibre and are associated with better heart health,” says Bond. “They’re also thought to slow down the rate at which sugar is absorbed.” Genius.

HOW TO EAT THEM Red make great dals, green make

delicious stews and brown are good for bulking out a salad.

Pi be

Chickpeas 100g =

686kJ 8g fibre 9g protein 0g sat fat

THE BENEFITS “Chickpeas are a filling, fibrous legume full of iron, magnesium, calcium, zinc and vitamin K, so they’re good for bone health,” says Bond. “They contain B vitamins, which help convert food into energy.”

HOW TO EAT THEM “They’re the

PHOTOGR APHY: GET T Y IMAGES

main ingredient of hummus, so buy a tub (or make your own). Raw chickpeas can take an age to cook, but the tinned variety are gre throwing into a curry,” she ad

16 tein 1.3g sat fat The benefits Soybeans are known for being a potent source of protein – on par with meat – so they’re often processed into other foods, such as milk, tofu or miso soup.

They can also be eaten fresh from the pod, when they’re known as edamame beans.

How to eat them From the pod, with sea salt.

100g = 414kJ 8g fibre 7g protein 0.13g sat fat

THE BENEFITS An excellent source of fibre and folate, pinto beans are also home to some energy-boosting B vitamins and iron. One study published in The American Journal of Clinical Nutrition found that pinto beans contain powerful antioxidants, known as polyphenols, which can help prevent your overall risk of certain cancers.

Another study found half a cup a day can help lower cholesterol levels.

HOW TO EAT THEM Cook up a Middle Eastern storm of tacos and salads.

dney beans 100g = 485kJ 6.2g fibre 7g protein 0.1g sat fat The benefits “Kidney beans are a good source of zinc, which helps ... your immune system,” says Bond. “They contain a natural toxin called lectin, so [cook] carefully if you buy them raw.

Canned kidney beans are fine because they’ve been through a process to remove this toxin.”

How to eat them Drain, rinse, toss and throw into a salad.

Peanuts 100g = 2372kJ 9g fibre 26g protein 7g sat fat

THE BENEFITS Peanuts might seem like an impostor in a line-up of legumes, but they’re from the ground, so they’re legit. “[Peanuts] are a fantastic source of resveratrol, an antioxidant believed to offer protection against heart disease,” says Bond. But be mindful of how many you eat in one go, as fat = kilojoules, and they’re mega moreish. Aim for about 30g, which is a small handful. And try to buy the unsalted ones.

HOW TO EAT THEM Keep a pack in your desk drawer for the 3pm snack attack or add them to Thai curries or noodles for a little extra crunch. Yum. wh

FE BR UARY 2020 womenshealt h.co m.a u 31

2

It’s a case of mind over matter when it comes to smashing out this killer full-body workout

Minutes of Kettlebell Hell

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WINDMILL

HALO REVERSE LUNGE TARGETS: Shoulders, core, arms, quads, glutes, hamstrings

Do

BEGINNER: 20 secs on, 40 secs rest INTERMEDIATE: 30 secs on, 30 secs rest ADVANCED: 40 secs on, 20 secs rest (a) Stand with your feet shoulder-width apart, holding the kettlebell bottom up. (b) Perform a halo by circling the kettlebell clockwise around your head, keeping your torso as still as possible.

Sing a few Beyonce tunes if it helps.

(c) Lunge back with your right leg to finish. Now repeat the whole thing on the other side, slowly circling the kettlebell anti-clockwise then lunging back with your left leg.

TARGETS: Hamstrings, glutes, quads, hips, core, back, shoulders

Do

BEGINNER: 20 secs on, 40 secs rest INTERMEDIATE: 30 secs on, 30 secs rest ADVANCED: 40 secs on, 20 secs rest (a) Start standing with your feet wide, holding a kettlebell in your left hand, then press it straight up. (b) Keeping your left arm extended, begin to hinge forwards over your right leg and push your hips back,

letting your right arm hang over your left foot – try to touch the inside of your ankle. Stop when your torso is parallel to the floor – you should feel a stretch in your left glute. Exhale and contract your glutes to stand up. Repeat.

EXERCISES: FAISAL ABDALL A . PHOTOGR APHY: TOM WATKINS

Topping the list of things PTs say that we don’t like hearing is this: “I’m not a fan of easy workouts”.

That’s the motto of trainer Faisal Abdalla, who designed this Kettlebell Hell workout exclusively for WH. His advice: “Perfect your form before going heavy – the weight of a kettlebell is off-centre, meaning your core has to work harder and you’ll burn fat and build strength.” Do 5 rounds, 2–4 times a week.

“Leave nothing in the tank,” he adds. You heard the man!

A

fitness

D A B

C

A

A

TURKISH GET-UP TARGETS: Full body

Do

60 secs

B

SQUAT WOOD CHOP

TARGETS: Core, back, legs, glutes

Do

BEGINNER: 20 secs on, 40 secs rest INTERMEDIATE: 30 secs on, 30 secs rest ADVANCED: 40 secs on, 20 secs rest (a) Stand with your feet shoulder-width apart, toes slightly turned out. Hold a kettlebell by the handle with both hands.

Now squat down and rotate to the right so the kettlebell is outside your right calf. (b) Driving through the heels, straighten

your legs and rotate the torso as if you’re about to chuck the kettlebell over your left shoulder (don’t). Immediately reverse this power movement to bring the kettlebell back to the starting position. Switch sides halfway through. Nice.

(a) Start lying down on your back, holding the kettlebell on your sternum in your right hand.

Press it straight up so your right arm is perpendicular to the floor. Bend your right knee and place your left arm at 45 degrees to the body. (b) Drive through your right foot and roll up on to your left elbow, then up on to your hand.

Squeeze your glutes and lift your hips off the ground, keeping your arm extended overhead. (c) Sweep your left foot under your body, placing it behind the hand on the floor with your knee on the ground.

Then take your hand off the floor and move your body upright, keeping the kettlebell overhead. (d) Drive from your back foot, through your hips and then into your front foot, standing up from the lunge. Now reverse all the way back down by stepping back into the lunge with your left knee on the floor, then sit back and place your hand on the floor just in front of your left knee. Continue to retrace your steps backwards until you’re at the start.

Phew. Got there in the end. Now do it all over again.

B

COSSACK SQUAT

TARGETS: Quads, hamstrings, glutes, adductors

Do

BEGINNER: 20 secs on, 40 secs rest INTERMEDIATE: 30 secs on, 30 secs rest ADVANCED: 40 secs on, 20 secs rest (a) Start standing with your feet wide, toes slightly pointing out.

Hold the kettlebell by the handle with both hands at chest height. (b) Shift your weight to your right leg and descend into a deep lateral lunge, keeping your right foot planted

on the ground and your left leg extended straight out. Pause, then drive through your right foot back to centre, before performing the squat on the left side. Job done. wh

FEB R UARY 2020 womenshealt h.com. a u 3 3

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Googling how to lose five kilos in a week? Stop typing. Dietitian Laura Tilt has the lowdown on what really works 34

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metab oli sm

New year, same old crap. From kilojoule counting to swearing off carbs, you’ve probably been there, done that and bought the two-sizes-too-small T-shirt. And yet, here you are again, typing in ‘best diets for quick weight loss’ with the enthusiasm of a jaunty Instagram quote about smashing goals. (less than three weeks), AT could be reversed within a couple of weeks of normal kilojoule intake.

But beyond the short-term misery, could crash dieting do long-term damage? In the research world, the closest comparison is the VLCD (very-low-calorie diet), which involves eating 800 calories (3347 kilojoules) or fewer per day – usually as a liquid diet shake with added vitamins and minerals. VLCDs are only recommended under medical supervision, and for 12 weeks at most. Spoiler alert: they lead to weight loss – but that’s not all.

In a 2016 review of VLCDs by the Obesity Science & Practice journal, researchers reported fatigue, dizziness, cold intolerance and hair loss as key side effects, as well as an inflated risk of developing more serious issues, such as gallstones.

Long-term complications can also arise from a lack of basic nutrients.

PHOTOGR APHY: STOCKSY

Reality Check

As for your metabolic rate, this is determined by your age, gender, height and, yes, weight and body composition. While any weight loss does reduce it (a smaller body burns fewer kilojoules), it’s thought crash diets exacerbate the drop due to ‘adaptive thermogenesis’ (AT). This means your body defends itself against weight loss by reducing kilojoule burn so it runs more ‘efficiently’. Research in the journal Future Medicine suggests that the more severely you restrict your kilojoules, the harder AT kicks in, thus making crash diets counterproductive.

We’re not yet sure exactly when AT kicks in, but one 2015 study published in The American Journal of Clinical Nutrition found that if extreme dieting was short term

Do It RIght Three

Bouncing Back

That said, let’s check out another study, from the journal Obesity, which looked at participants in weight loss TV show The Biggest Loser (they trained daily for four to six hours on 4200 to 5000 kilojoules). Researchers discovered their resting metabolic rate dropped by around 2000kJs more than might be expected by the eventual change in body composition. Six years on, it remained about 2000 kilojoules lower than predicted, even though most participants regained a lot of the weight.

Crash diets aren’t a long-term fix, and can backfire – compared with a standard low-KJ diet, there’s minimal difference in weight loss after a year. Aiming to lose 0.5 to 1kg a week should limit AT. If you’ve crashed in the past, exercise (especially strength training) is your friend. Science also indicates that alternating a sensible low-kJ diet with regular breaks is more likely to keep you lean long term. Bingo. wh

need-toknows for max benefits

LIFT IT Strength train while dieting and you’ll retain more of your lean muscle mass, one of the biggest contributors to kilojoule burning.

PRO TO GO One downside of dieting is a rise in hunger hormones.

Adding more protein can help knock ’em down.

449

THIS IS THE MILLIONDOLLAR VALUE OF THE WEIGHT LOSS SERVICES INDUSTRY IN AUSTRALIA.

Aim for 20 to 30g per meal.

SWITCH IT UP University of Tasmania research found that a two-weekson, twoweeks-off diet resulted in greater weight loss than a continuous diet. Nice!

GET A CHEER SQUAD Having a high level of support from others can be crucial in weight loss maintenance, says research from the Journal of Behavioral Medicine.

PLAY THE LONG GAME Fast weight loss plans are seductive, but a slow kilo drop is just as effective, say scientists at Canada’s York University.

SOURCE: IBISWORLD

FEB RUA RY 2020 womensheal th.com. a u 35

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Stock up on some of our desk-friendly faves to power you through a work day

The Filling Pasta Pasta leftovers for lunch, come at us. Vetta’s Smart range amps up the protein and fibre content of your usual stuff – take the proteinpacked spirals, which deliver 24g of the macro per serve.

From $2 each, Coles

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From $44.95 each, zoku australia.com.au

nutriti on The Speedy Meals Upbeat’s nutritious, protein-rich meals range from porridge to creamy mushroom buckwheat ($5 each, Woolworths).

They’re super quick (just add boiling water) and freakin’ delicious.

The Bag Snacks Look to Shelby’s Healthy Hedonism for all-natural, low-GI bars, cookies and – our fave – almonds dipped in yoghurt or dark choc then dusted in espresso, matcha or raspberry. From $30 per box, shelbyshh.com

COMPILED BY: ALEX DAVIES PHOTOGR APHY: JOHN RINTOUL; EDWARD URRUTIA

The Chocolate Brew Made using the outer shells of cacao beans (discarded in the chocolatemaking process), The Husk Mill’s Cacao Tea ($27, thehuskmill. com.au) is rich in antioxidants and health all-rounder magnesium.

Taste? Earthy and comforting, with a divine chocolatey smell. wh

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Useful stuff to upgrade your every day

39

A Great(er Palm Springs) Getaway It’s not all about Coachella. WH Digital Content Manager Lauren Williamson discovers why this SoCal region needs to be on your zen bucket list, stat!

When people say there’s a major buzz about a place, they don’t often (if ever) mean it literally.

But in my case – as I lay within Integratron’s deeply resonant, multi-wave sound chamber as 13 quartzcrystal singing bowls sent me into a state of peak bliss – it was 100 per cent true. Just 24 hours into my Greater Palm Springs experience and I was on another level of relaxation. A world away from the sleepless overnight flight, five-too-many coffees and a two-and-a-bit hour drive from LA (which not even the mean streets of Sydney prepared me for) that got me here.

But rewind. Are you wondering WTF Integratron is and why I’m vibrating like a dodgy washing machine? Well, it’s a one-ofa-kind structure in the middle of the desert, initially designed by George Van Tassel (via telepathic directions from extraterrestrials) to be an electrostatic generator for endless youth and time travel. Although Van Tassel died prior to finishing construction (without passing on the alien’s ideas to anyone else),

40

the space and its unique acoustic properties are now used in sound bathing sessions.

This involves lying on a comfy mat as the aforementioned frequencies ‘wash’ over you, inducing a meditative state like nothing I’ve ever experienced before.

This was just the beginning of my few days of bliss in this palm-dotted paradise.

Its nine cities (yep, the Springs are more than one spot) are surrounded by clear blue skies and the craggy peaks of the Santa Rosa and San Jacinto Mountains. As I drive by impeccably manicured streets and retro-chic architecture, there’s not a flower crown in sight. There are, however, plenty of succulents poised against bright pink walls – the ultimate Insta fodder.

The ’gram-worthy experiences don’t stop there – tasting fresh produce at the organic farmers’ markets, hiking the Bump and Grind Trail overlooking Coachella Valley, brunching at foodie hotspots and kicking back poolside with a margarita. However, I can’t help but

Leave the shampoo at home – this sound bath is sans liquid

f itsp o travel

I eat…

#Candid shot of the views over Greater Palm Springs

Too many tacos to count and amazing local produce, like dates and oranges.

Take some snaps at the picture-perfect Pink Cabana in Indian Wells (and stuff yourself).

I drink…

About to fly through the Run with Los Muertos

My first proper Bulletproof coffee (I know, so late to the game) and collagen-packed post-hike power smoothies from health food hub Luscious Lorraine’s in Palm Desert.

I stay…

PHOTOGR APHY: L AUREN WILLIAMSON; GET T Y IMAGES

The colourful and cultural Dia de los Muertos procession.

want to stay present and switch off to make the most of the wellness activities available.

I’m helped by the fact that I have zero signal as I reach the iconic Joshua Tree National Park on Greater Palm Springs’ doorstep. Less than an hour from my digs in La Quinta, it’s home to incredible rock formations, other-wordly landscapes and plenty of its namesake, the Joshua tree. On a quick roadside hike through the desert, the serene silence is only punctuated by the shouts of nearby rock climbers and my shamefully loud puffing.

There’s also no opportunity for absentminded scrolling when I take on the 5km Run with Los Muertos through Old Town Coachella. The annual fun run involves a lively block party with music acts, art shows, local food and also a procession to celebrate health and culture on the Day of the Dead. It’s a unique take on the centurieslong tradition and a glimpse into a side of Greater Palm Springs many tourists miss.

Finally, I’m fully immersed when it comes to the last stop on my itinerary – a CBD oil treatment at the Spa La Quinta. I dutifully check whether I’m safe to drive back to the airport after the experience and I’m assured it uses the non-psychoactive component of cannabis.

CBD products are exploding in popularity stateside, and the research about its topical benefits could be promising. A study on mice with arthritis found that CBD gel reduced joint swelling and may relieve pain and inflammation. Combine that with the bona fide benefits of massage, and I conclude that the buzz about the treatment is definitely warranted.

A few days of wholesome food, epic hikes and breathtaking scenery and I feel like I’m floating down the freeway back to LAX instead of flipping the bird left, right and centre. Greater Palm Springs has simultaneously smashed some stereotypes and lived up to the hype. wh

In a Spanish-style villa at the La Quinta Resort & Club. They’re not kidding when they call it the original desert hideaway – the stunning spot has been welcoming legendary guests since 1926. Epic.

I have…

Another heavenly massage at Palm Springs’ Grounded Bodyworks. Prepare to float right out of this boutique day spa on cloud nine.

I get around…

In a zippy rental – it’s certainly worth shelling out for a car and braving the opposite side of the road to see everything the area has to offer.

I miss…

The world-famous natural springs, which are on my to-do list for the next trip.

FEB R UARY 2020 womenshealt h.co m.a u 41

The

FLUIDITY Files

Not straight, not gay, not bi… but all of the above? If you’re curious, here are new ways to explore it

By Kristin Canning

I questioned myself as I fall somewhere between heterosexual and bisexual, and I find that my sexual interest fluctuates based on the specific situation or person I’m with. But I’m certainly not the only one who feels this way.

Women may be more likely to experience fluidity (or at least admit to it) than men, found a recent study in the

42

PHOTOGR APHY: GET T Y IMAGES

As I sat at the bar, I kept one eye on the door, looking for my date. I was nervous.

At 28, I was going on my first-ever date with a woman, and all I thought was, what if she knows I’m new to this? What if I’m not… gay enough?

s exua li ty

Go with the flow

culture, educating yourself on issues can ease some anxiety,” asserts Barrica.

Journal of Sex Research, with changes in how they identify and in sexual partners occurring well into their late 20s. “The idea that your orientation can change or be in transit, makes space for the fact that your sexual identity is not fixed, and that your sex life or relationships don’t have to meet someone else’s expectations,” says Andrea Barrica, CEO of O.school, an online sex-ed resource.

Research from the journal Sexualities confirms this: some people who self-identify as straight also say they’ve been intimate with the same sex, which could be because proper labels often aren’t available (slang terms are heteroflexible, straightcurious or mostly straight).

“We’re not static – desires can change over time,” explains Barrica.

Culturally, it makes sense that more women are choosing to explore that now. Acceptance of samesex relationships is climbing, research in the Archives of Sexual Behavior reveals, and dating apps make it easy to find others who are experimenting. “In the last few years there’s been this societal OK and validation for women to explore beyond gender roles and conformity,” says Renee Divine, a relationships and sex therapist.

Still, like me, a lot of women wrestle with what to call themselves, since nothing feels quite right.

Be Upfront

(Good news: both the straight and LGBTQ communities have become more open to a label-less identity, and queer seems to satisfy most.) And many women still struggle with dating outside their usual pool, not knowing what to expect. That’s why I asked our experts to help pave the way.

Now, as for my own first lady-date worries? Turns out, she was in the same boat as me – new to dating women and just as scared I’d be turned off by it. And luckily, we were both wrong.

Check Privilege

If you’ve identified as straight in the past, you likely haven’t experienced frustrations that LGBTQ-identifying people have, so it’s important to acknowledge that. Before you start chatting or dating anyone, “you need to educate yourself on their terminology, culture and history,” says Barrica. “You don’t have to be an expert, but you should know how not to be offensive.” Ask for and use people’s personal pronouns, read relevant articles and books, follow a lesbian culture account (such as @h_e_r_s_t_o_r_y on Instagram), talk to friends in the community and start hanging out in queer spaces (such as an LGBTQ-friendly yoga class).

“When you are new to the

You don’t have to disclose on your Bumble profile that you’re new to dating women, but you should bring it up during your first convo, says Barrica. Say, “Hey, I want to be honest and let you know I’m exploring my sexuality right now, so I’m new to this.

If you’re open to that, I’d love to see where this goes.”

Be gentle with yourself if they’re not comfortable with the idea. If that’s the case, respect their decision and keep searching. Some women won’t be bothered.

Slay Shyness

If you’ve always dated men, you might be used to being pursued – and those dynamics won’t always fly here. I’ve had to be a lot more aggressive in making the first move with women. But it can be fun and empowering to explore a different side of yourself through a new relationship role. If you’re not into taking the lead, though, Barrica notes that women tend to be cooler with taking things slow, so don’t be afraid to wait to be physical. When you’re ready, “ask specifically what you want to try,” Barrica says – which can be surprisingly hot.

“Say, ‘I’ve never touched a woman, and I’d love to know how it feels. Can I give you a massage?’” Or if the thought of your first public kiss is giving you anxiety, ask to hold hands for a few minutes instead. Baby steps are just as good as any steps in the name of exploration. wh

FE BR UARY 2020 womenshealt h.com .a u 4 3

Prioritise Micro Recovery

As hiking groups go, this one’s pretty eclectic. I’m walking through the bush near Arrowtown, on New Zealand’s South Island, with dietitians, entrepreneurs, athletes, finance professionals, a nurse and a yoga instructor. The common denominator among this (mostly female) lot? We’re all here for some mind-body-soul nourishment.

It’s hard not to feel rejuvenated around rivers and trees, especially when we make a pit stop for bliss balls. Before the hike, our day at the AIA Vitality Wellbeing Retreat saw us up early for sunrise yoga and then, after the walk, we head back to our base – Millbrook Resort – to enjoy a nutrition talk and rustle up lunch with a dietitian. Poke bowls fuel us for arvo sessions about planning, productivity, goal setting and stress, led by inspiring women including Olympians and AIA Vitality ambassadors Dame Valerie Adams and Alisa Camplin.

It’s a big day, but somehow I leave New Zealand feeling more invigorated and relaxed than I have in months.

Maybe it’s the conversations, maybe it’s the next-level fresh air. Either way, the retreat sent me home with way more than I arrived with. Feel free to steal some of my top takeaways...

“Just because you don’t feel tension, it doesn’t mean you’re not stressed.”

Dr Jaime Lee’s words trigger a Mexican wave of knowing nods. That’s why, according to the public health specialist leading our Think Well session, we need to build constant moments of micro recovery into our lives. Examples: a short breathing exercise (in for a count of four, hold for seven, out for eight), five-minute walk or enjoying a view (IRL or even a photo of someone you love on your phone).

Pat a furry animal – just 10 minutes can boost mood and reduce stress, reveals a new Washington State University study.

It’s about regularly telling your body you’re safe, to strike a balance between stress and recovery.

Drive Your Own Bus

Got a goal? Picture yourself driving a bus to reach it, tips fourtime Olympic shotputter Adams. Question is, who do you want on the bus with you? Are your passengers 100 per cent there for your goal?

Are they the best for what you need? When it comes to her sporting goals, Adams checks in with her ‘bus’ regularly to make sure she and her team are all on track. “Don’t be afraid to let some people off at the next stop if you need to – they can always get back on later,” she says. Takeaway: find a support squad who’ll help you towards your target.

Wellness Secrets (From Busy Women) WH Features Editor Alex Davies joins a group of trailblazing women for a total mind-body reset

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wellb ei n g

Sit in the Discomfort

Fight Off Your Derailers

Aerial skiing royalty and performance coach Camplin explains that when it comes to achieving goals, a) it needs to be tangible (‘I want work-life balance’ = a vision, while ‘I won’t work weekends anymore’ = a concrete goal), and b) risk management is crucial. Home in on any factors (low energy?

No time?) that derail you, then tackle them before they tackle you. My goal is workout consistency (yep, even working at WH I struggle with it), since I often plan a 6am sweat sesh only to sleep through my alarm. New strategy? Schedule exercise after work, when I can do 20 minutes in the lounge room while dinner cooks and my partner times my rest breaks.

It’s a small shift, but by addressing my obstacle (#notamorningperson) I’m now moving more often.

During our hike, I chat with athlete, psychologist and AIA Vitality ambassador Kate Doughty, who transitioned from Paraequestrian to a totally new sport – Para-triathlon – before making her Paralympic debut in Rio 2016. The switch was a big one, she admits, but her advice for navigating any change is to lean into it. “You have to feel the uncomfortable space and find positives from it,” she says. “I surrounded myself with people who knew the sport, who could teach me things.

I went in like I was back at school again. The most amazing experiences I’ve had have come out of times of discomfort. For example, if you’re shy, which I am at times, then try to have a conversation [with someone new] or try something different. Take that step and ... you’ll find it’s pretty rewarding.”

Tune In

Bring self-awareness to your body’s hunger and fullness with this scale from our workshop with dietitian and AIA Vitality ambassador Marika Day. “About 20 minutes after having food, check in to see how full you are – ideally we want to be at the 6-7 mark after eating,” she says.

1 Famished/starving 2 Weak, headache, cranky, low energy 3 Want to eat now, stomach growls and/or feels empty 4 Hungry, but could wait to eat; starting to feel empty 5 Not hungry, not full 6 Feeling satisfied, stomach feels full and comfortable 7 Feeling full, certainly don’t need any more food 8 Uncomfortably full 9 Stuffed, very uncomfortable 10 Bursting, painfully full

This one simple exercise can make a major difference. wh

No matter the outcome of the day, my friends and family will love me no matter what

PHOTOGR APHY: STOCKSY

AlIsA CAmplIn’s manTra for silencing her inner Critic

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Back fo the Future

By Penny C arroll

How turning your gaze to the past can help you reboot the present

It may not feel like it on those days you splash coffee on your white tee before 9am, but you are, in fact, a wellspring of life experience and knowledge.

That’s why penning a letter to your younger self can be a powerful exercise.

“The process of revisiting your younger self is usually a little challenging – and can sometimes make us cringe – however, it provides clarity on what you need to let go of, and also allows us to recognise how much we have achieved and grown as a person,” explains Scott Whiteway, principal psychologist at Sydney’s Body & Mind Health. “This is a major foundation of a healthy self-esteem and sense of confidence.”

Need inspo to get your writing juices flowing?

We asked five inspiring women to write letters to their younger selves – and the results are a gift we can all share.

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“You have the power to rule your life” Sixteen years ago Ronni Kahn stumbled on the idea for OzHarvest, a charity that distributes surplus food to people in need. She writes to her younger self who had just found her life purpose.

“You don’t know it yet, but the journey you are about to embark on will fundamentally change your life. Right now, you only see the obvious – you have surplus food and you should feed hungry people with it – so it doesn’t occur to you to be daunted. Nor has it occurred to you yet that you are tapping into your sacred duty, your calling. There will be challenges ahead, but the optimism and fearlessness you were unknowingly instilled with at a young age means you will never give up. Most importantly, you have learnt that while external forces may rage, only you can decide if you’re going to be happy or sad; you make the choice as to the kind of life you want to lead. That’s where you have the power to rule your life. One day you will be so grateful for these values, as you look back in awe at where OzHarvest has landed. You will be filled with joy that you’re able to do something so meaningful.” at a Ronni ll site fi d n la iland in Tha

mindfulness

Sarah Davidson “Embracing your differences will bring you happiness” Entrepreneur Sarah Davidson, 30, is co-founder of Matcha Maiden, creator of the Seize The Yay podcast and an ambassador for probiotic Premedy. But at age 14, she wasn’t always quite so sure of her place in the world.

“There is so much I want to tell you and yet, I wouldn’t change any of the roller-coaster journey that lies ahead, because every part has shaped you in important ways. If anything, I’d remind you that what is different about you is what makes you beautiful. You will feel pressures from all directions to conform to certain norms or expectations and to suppress your quirks or differences, but embracing them is what will bring you your greatest happiness. Your unique cultural identity is so special – while being adopted from South Korea, looking ‘different’ to your parents and the questions about your ‘real mum and dad’ might confuse you now, it is the most beautiful part of your story that you will come to appreciate as an adult. It will leave you with an incredible sense of gratitude for the opportunities you are afforded, all of which you will seize wholeheartedly.”

Teenage Sarah

“F ocus on wellness, but drink t he wine, too” Dayle Larter was 26 when she was diagnosed with a gene fault that increased her risk of breast and ovarian cancers. Now 35 – and after having a preventative mastectomy and reconstruction three years ago – she is the founder of Nüni Wellness, a range of natural breast care products. She looks back 10 years prior.

Dayle was diagnosed at 26

“You’re about to hear some news about your health that might feel like a curse: you’ll test positive for a gene fault called BRCA2. It’s OK to feel anxious, worried and scared – it’s normal, actually.

It only becomes a problem when you start to obsess over the various medical opinions you receive, so listen, then use your intuition to find your happy place. Have fun!

Stressing won’t stop anything happening in the future, it will just take the pleasure out of

today, so focus on wellness, but drink the wine, too. Relax!

I promise you’ll get to make babies and breastfeed before needing to take any preventative measures, and you’ll know when the time is right. Enjoy your boobs! Wear that skimpy dress, sunbake topless, eat breakfast nude. You’ll be OK with your new boobs, but they won’t be the same.

You’ll come to realise that the diagnosis is not a curse, and you’re actually so damn blessed to have been given advance warning.

You won’t believe it, but this is all leading towards a fulfilling business where you make breast wellness a thing. You may not be able to keep your boobs, but you’ll be driven to help other women keep theirs.”

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mindfulness

Nikki Stamp “Taking care of yourself is worthy and important” Dr Nikki Stamp is a heart surgeon and author of two books, Pretty Unhealthy and Can You Die of a Broken Heart? She pens a letter to teenage Nikki, who needed a little more self-care.

“I bet there’s so much you want to know. I could tell you about the wonderful career you’ll have, the interesting things you’ll do and the wonderful people you’ll share it with. But what you really need to know are the lessons that are the hardest to come by.

You need to know that hard work is important, but so is learning to say no. You need to know that taking care of yourself and your own health is worthy and important. You need to know that your health is not about a number on a scale or the size of your clothes but taking a break, playing sports that you love, eating your vegetables (even though you’re a fussy eater) and learning to quiet your mind. You will face many ups and downs, but you are strong and resilient – take care of that strength.”

Nikki in her school days

“You are not dest ined for t he well-t rodden road”

Janine in Brazil in her 30s

“You’re standing at a juncture, with your dream business failing and hard-earned savings dwindling. You know you can’t go back to your former life, but the plan you held for a new path hasn’t worked out either. So where to now? I’m so proud of you for leaping into the unknown, far from comfort and security and the identity that defined you for so long.

I know it’s painful that family and friends are trying to steer you back to the ‘sensible’ path. What they don’t understand is how your

48 women s hea l t h.co m .a u F E B R UARY 2020

heart aches for a life of freedom and purpose.

You are not destined for the well-trodden road. What you don’t know right now is that you are on the cusp of something even greater than you could ever have imagined. You will stride on from this setback and positively impact thousands of women. This would never have happened if you didn’t follow the conviction of your heart that led your knocking knees down a path of uncertainty.

So, even though it feels terrifying, keep going.

It won’t be easy, but the best decisions rarely are.” wh

Put pen to paper PHOTOGR APHY: GET T Y IMAGES; MARK ROGERS; BRUNO K ATAOK A; STEF KING

Janine Hall, 45, is the founder of luxury women’s retreat Escape Haven in Bali.

Here, she writes to her mid-30s self, who had quit her corporate job to start a retreat in Brazil. The venture failed, but she didn’t let go of her dream.

National Gallery of Australia

13 December 2019– 13 April 2020

Book now nga.gov.au

Pablo Picasso L’Arlésienne (Lee Miller) 1937, Private international collection © Succession Picasso / Copyright Agency 2019

f i na n cia l f it ne s s

The Art of

Mindful Money Get ready to swap cash-strapped stress for healthy wealth

By Penny C arroll

Pop quiz: what’s as important for your health as food, sleep and fitness? Answer: money – and not just ’cos it buys you green smoothies. A report* found that more than half of all Australians are stressed about their finances, with 90 per cent of women saying it affects their overall wellbeing. Yep, cash is complicated – but building a healthier relationship with your dough doesn’t have to be. “The simplest changes in the way that you use money can have a profound impact,” says financial planner Canna Campbell, author of Mindful Money (Penguin, $34.99) and founder of YouTube channel Sugarmamma.

TV. The key, she says, is applying a few of those mindfulness techniques – the same ones you use to stay focused in yoga – to your spending habits. “It’s about being present and conscious when you spend money so that you get maximum value and appreciation, and you satisfy your appetite,” Campbell explains. “Then you can use your new-found savings and awareness to start building money rather than just using money as something to survive on or to spend.” Sound like something you’d like to work on in 2020? Thought so. Consider these mindful money tips an exercise in TUNE IN TO self-care – ’cos you’re worth it.

OUR PODCAST

UNINTERRUPTED Want more? Listen to our Uninterrupted episode with Canna on your fave podcast player.

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● CREATE A MONEY MINDSET Wealth isn’t just money in the bank, says Campbell, it’s a ticket to freedom – whatever that looks like for you. Connect with your own financial goals by asking yourself:

1

What does wealth mean to me?

2

What do I want to achieve financially?

Take Stock

3

What habits do I want to leave in the past, and what do I want to bring into the future?

Time to take a good, honest look at your financial situation. “Write it out on a piece of paper and look at what you want to change,” says Campbell. If you have credit card debt weighing you down, for example, set a goal to pay it off by a certain time. “Focus on what you can do right then and there, no matter how big or small, to get to where you need to be financially.”

Stop Before You Spend All eyes on your dollar

Ever wondered where your salary has disappeared to a week after payday? You need Campbell’s money mantra, ‘Love, value, use and appreciate.’ “How often do we mindlessly swipe or tap?” she says. “It’s about being mindful in the way you use money, so it brings value into your life.” Use the mantra to check in before you make a purchase – will it bring you value, usefulness or joy? “Doing this adds to your self-worth because you feel like you’re being more respectful to yourself and your future.”

$ 500 That’s all you need to start investing in shares and building a passive income to boost your wealth.

“You don’t need to invest your life savings,” says Campbell, but you do need to do your research, “Watch tutorials … and don’t do anything unless you understand it.”

*FINANCIAL FITNESS WHITEPAPER, COMMISSIONED BY MORTGAGE CHOICE. PHOTOGR APHY: GET T Y IMAGES

● SET BUDGET BOUNDARIES

Yes, the good ol’ budget is key, but it doesn’t have to be punishingly tight. “It’s about being aware of where you spend your money, so you can create healthy spending boundaries,” explains Campbell.

That might be allocating $150 a month to spend on clothes or $100 each week on going out.

“You then have the option to follow that, or you can save that money.

But it’s not about saying, ‘no, you can’t go shopping anymore.’”

● THINK SMALL, WIN BIG If you find saving boring, you’re doing it wrong. Instead of setting one big target (such as saving for a house deposit), break it down into mini goals (ie, saving an extra $1000 a month), with mini rewards attached. Then, “track and monitor the process, thinking about what new goals you want to achieve next,” says Campbell. You’ll feel proud each time you hit your goal, and you can treat yo’self while building wealth.

● ATTRACT THE BUTTERFLY Manifesting money is for real, kids. Just think of it as a beautiful butterfly. “If you chase the butterfly, it’s going to fly away. If you learn to sit still and be calm, that butterfly is more likely to come and fly around you, Campbell explains. “It doesn’t mean you just sit and meditate and money falls out of nowhere. It’s about putting the right actions in place, and having trust. All sorts of things happen when you open yourself up to the flow of money.” wh

Divide and Conquer

Splitting your money into a few key accounts will help you manage your cash flow, says Campbell. Keep them with the one bank so you can track your bucks at a glance.

EVERYDAY ACCOUNT Use it to take care of stuff like food, rent and phone bills.

LIFESTYLE GOAL ACCOUNT “This might be for a holiday,” says Campbell, or it could be for a new car or handbag.

FINANCIAL GOAL ACCOUNT “This is to save money to invest, or for a deposit on an investment property.”

LIFE & EMERGENCY ACCOUNT Keep a tidy sum separate for unexpected expenses and big annual bills such as rego.

FEB R UA RY 202 0 wom enshealt h.com. a u 5 1

ADVERTISEMENT

Driven to inspire FOR THE FOURTH CONSECUTIVE YEAR, TOYOTA HAS PARTNERED WITH WOMEN’S HEALTH TO CELEBRATE AUSTRALIA’S MOST INSPIRING ATHLETES AT THE 2019 WOMEN IN SPORT AWARDS

Local champion Lucy inspires

Lucy Grills – ‘Toyota Local Sporting Champion’

Lucy Grills is a multi-awardwinning Australian Polocrosse champion, but it’s her work at a local level that earned her the Local Sporting Champion award sponsored by Toyota at the Women in Sport Awards.

ENRICHING LIVES Lucy played in the 2019 World Cup-winning Australian Polocrosse Team and won overall champion female player. Despite a gruelling training schedule, a family farm to help run and a full-time job, last year Lucy also launched Girl Talk, a three-day Polocrosse workshop for girls aged 12-16, to help enrich girls’ lives and develop their skills to become the happiest

“I love hearing the word ‘impossible’.

It ignites a challenge inside me to prove I can achieve it. ”

and healthiest versions of themselves. The workshop covers mental health, body image, social media, physical health, nutrition, sports psychology, confidence and specialised Polocrosse coaching, including video analysis.

INSPIRING BY EXAMPLE Lucy’s commitment to supporting girls in her sport in such a positive way truly embodies the Toyota platform, ‘Inspiring Progress’, which celebrates inclusiveness and perseverance – as evidenced by their support of the awards since 2016.

As Lucy herself says, “the more women we see playing and competing, the better it is for all of us.”

Lucy Grills on stage

- LUCY GRILLS

Lucy Grills and Toyota Ambassador Ellie Cole

ADVERTISEMENT

Lani Pallister – ‘Toyota One to Watch’ winner

Lani Pallister on stage

Why Lani’s the One to Watch This 17-year-old Sunshine Coast schoolgirl is one of Australia’s most exciting new swim talents, and now she’s taken home the One to Watch award, presented by Toyota for its second year running, we’ll be seeing more of her.

THE FUTURE LOOKS BRIGHT For Lani, it has been an eventful year. After winning four individual medals (three of them gold) in an eyecatching Junior Pan Pacs in Fiji, she logged a new PB in the women’s 1500m freestyle at the 2019 Aussie World Swimming Trials, establishing a new Australian age record in the process. She was also named the world’s best junior female swimmer in the same month after she won four individual medals at the 2019 FINA World Junior Championships.

THE DRIVE TO ACHIEVE It’s seriously impressive stuff, especially at just 17, but Lani’s success hasn’t been without personal sacrifice, clocking up countless hours in the pool while still in high school.

True to Toyota’s global platform ‘Start Your Impossible’, Lani proves that

“I believe that if you put in enough dedication and motivation, nothing is impossible.”

- LANI PALLISTER hard work and determination can make what may seem impossible achievable. So, what’s next for this One to Watch? Lani has her sights set on the Tokyo Olympics in 2020, so watch this space.

UNLOCKING POTENTIAL As worldwide partner of The Olympic Games and The Paralympic Games, Toyota is committed to supporting and celebrating athletes on the road to achieving their goals.

Both internationally and locally, Toyota supports women in sport through other ongoing initiatives, including the annual Women’s Health Toyota x WinS mentoring event, preparing athletes for life after sport.

Lani Pallister and Lucy Bartholomew, winner of the 2018 Toyota One to Watch Award

Simple ways to rock your fitspo world

FEB R UARY 2020 wom enshealt h.com. a u 5 5

B ody Work Summer Special

B y I a nth a Yu

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skin reha b

With temps soaring faster than Jennifer Aniston’s Instagram fan base, not to mention all those beach and pool visits, you may notice your skin’s changing – and crying out for serious TLC. “Your skin is your largest excretory organ, so it’s vital that it’s well cared for,” says facialist Jocelyn Petroni.

“In summer, it becomes more dehydrated as [your] body’s temperature rises and the metabolic processes increase.” And while your face gets a lot of the attention, the skin on your body takes a pummelling, too. That’s why we’re dedicating this special guide to you – from the chest down.

FEB R UARY 2020 wo menshealt h.com .a u 57

Ste p u yo ur skin game

P ro te c t+ m o i s t u r i s e

CeraVe Moisturising Cream ($12.99) contains ceramides to strengthen your skin’s barrier, plus hyaluronic acid to moisturise. Psst... that last ingredient is a winner this summer, as it holds 1000 times its molecular weight in water, ensuring your skin stays in top-notch condition.

Your body’s skin is hanging for the same love you show your face. Treat it with this kit.

S m o o t h + hyd r a te

Instead of using a messy exfoliator in the shower (we’re still finding those blasted granules everywhere), go for a doublewhammy moisturiser, such as Ultraceuticals Ultra Retexturising Body Complex ($89).

“This dual-action body lotion works to provide deep exfoliation and superior hydration,” says Petroni. Lactic acid is its secret weapon – it helps to remove dead skin cell build-up and reveal smoother skin.

N o u r i s h + c a re

Clean+soothe

Palmolive Naturals Milk & Honey Body Wash ($5.99) features a pH-balanced formula that contains naturally derived extracts, making it great to use on all skin types – even sensitive. Ace.

Skin drier than Chrissy Teigen’s humour? Massage Dermalogica Phyto Replenish Body Oil ($81) into your limbs to amp up moisture. Or, pop some in your palms and add a few drops of water to transform it into a fast-absorbing, hydrating milk.

“Skin becomes dehydrated as the water content evaporates,” explains Petroni. “Applying an oil every day keeps it locked in.”

P e r m i s s i o n to f a ke it A fake bake is your route to glowing skin this season. Get in on this insider’s go-to haul.

YO U WA N T

Tr a v e l - f r i e n d l y bronzing

An easygoing to p - u p t a n

Y O U WA N T

Go for: ModelCo Self-Tanning Glove ($8).

Each pouch features a glove soaked with DHA (an active tanning ingredient) that’s perfect for swiping all over your body.

“Work quickly for an even coat,” says tanning expert Tilly Barnett. Glow forth.

Go for: a gradual tanning lotion, such as Hawaiian Tropic Every Day Gradual Tanning Milk ($16.99). It’s basically a moisturiser that features soothing aloe and vitamin E, along with DHA to tint your skin. Barnett says, “You can’t stuff up a gradual tan ... but wash your hands straight after to avoid an orange stain!”

Go for: a mousse, along the lines of St Tropez Self Tan Watermelon Infusion Bronzing Mousse ($59.99). “These absorb quickly so you need to work fast,” explains Barnett. “Spread the mousse on one section of your body – leg, arm – at a time.”

Y O U WA N T

58 wo men s hea l t h.co m . a u F E BR UARY 2 02 0

A natural, lasting glow

ski n re hab

Hair today, gone tomorrow

DIY hair removal doesn’t have to be complicated.

Introducing the quick, easy and effective moves to get you fuzz-free in a flash.

ZAP IT The idea behind intense pulsed light, or ‘IPL’ to its mates? To deliver an intense burst of light to the hair follicle, damaging the root and stopping hair from growing.

The benefit of an at-home device (such as Go Bare IPL Hair Removal Handset, $269) is the low cost-per-use and convenience. It’s lightweight, too.

WAX LYRICAL A wax strip takes dead skin and hair from the root, which can result in it growing back slower and finer. Try Marzena Natural Body Wax Strips ($11, pack of 20) – they’re bio-compostable, making them a planet-friendly option.

A CLOSE SHAVE

YO U WA N T

Par ty-ready colour – stat!

Go for: an instant tan, like Sportsgirl Body Glow ($12.95). This one comes with a summery scent and sweet almond oil, which is rich in nourishing vitamin E. For best results, “prep by exfoliating first to remove old tan build-up and dry skin,” says Barnett.

Gillette Venus Extra Smooth Sensitive Razor with Skin Elixir ($15.99) stars an ultra-soothing lubrication strip, which creates a barrier between the blade and your skin for a smoother glide that won’t nick. Oh, and tempted to dry shave after spotting a missed patch (damn you, ankles) as you’re running out the door? Stop! “Shaving is a form of exfoliation, so doing it on dry skin will impair the skin’s [barrier] and cause dryness and sensitivity,” says facialist Vaia Pappas. So no cheeky shortcuts, okay?

s ki n r e h a b

Mask on some magic Mate, masks aren’t just for your face.

The true definition of multi-masking?

Using targeted ones for your body, too.

Yep, butt masks are a thing.

Bawdy Shake It Firming & Illuminating Butt Mask ($14) is loaded with chamomile, plant-based collagen, oat extract and blue algae designed to soothe, plump and firm up your toosh.

FOR YOUR FEET Up your pedi game with Starskin The Gold Mask Softening Foot Mask ($23).

It’s over to shea butter to make your skin feel baby soft, as well as rosehip oil and botanical extracts to nix cracked heels. Pop these on for 15 minutes then put your best feet forward.

FOR YOUR HANDS Innisfree Special Care Mask ($4) are special gloves drenched in serum (packed with seven herbal extracts, FYI) to soften dry mitts.

Slip these babies on for 20 minutes while you Netflix and chill.

FOR YOUR CHEST The skin on your neck and chest is ultra-thin and delicate, and therefore super-susceptible to the signs of ageing (oh, and we know you forget to take your facial skincare all the way down to this area). Get started on reversing any damage with Wrinkles Schminkles Infuse Fast Mask Décolletage Sheet Mask ($25), which is infused with vitamin C to brighten and vitamin B3 to improve cellular turnover. Plus, cutest brand name ever, right?

G et s c re e n ti m e You know the sunscreen drill: apply 20 minutes before you step outside; use about 35ml for one full-body application; reapply frequently – and always after swimming or sweating. Oh, and don’t forget protective clothing, sunglasses and an umbrella to cover all your bases. Want to throw shade with some new swag? We’ve got you, um, covered.

Beachfox SPF50+ Daily Grapefruit Sunscreen, $29.99 The quick-drying formula means you can spritz and get dressed sharpish. Plus, it can be used on wet or dry skin. Winner.

SunSense Clear Gel SPF50, $11.95 Besides packing UVA and UVB broadspectrum protection, this formula is also waterresistant for up to 60 minutes.

Swim on.

60 wome ns hea l t h.co m . a u F EBR UARY 2020

Always read the label. Follow the directions for use.

Invisible Zinc Face + Body Sunscreen SPF50, from $19.99 Not only can you use this all over your body, but the oil-free formula can also be slathered on your face.

La Roche-Posay Anthelios XL Ultra-Light Body Spray Sunscreen SPF50+, $35.95 Thermal spring water from France steps up to soothe and is extra gentle on sensitive skin.

Neutrogena Ultra Sheer Face & Body Sunscreen Stick SPF50, $16.99 Tiny and compact enough to pop in any beach, gym or handbag as you reapply throughout the day. Easy. wh

CHPAUS 30800 -1119

PHOTOGR APHY: BEN WAT TS/ TRUNK ARCHIVE/SNAPPER IMAGES; EDWARD URRUTIA

FOR YOUR BUM

Tossing the Toxins What these products leave out is as important as what they put in. Ready to break up?

By Erin Docherty

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THE SCENT

Chemical-free fragrances have come a long way in terms of formulations and packaging. Case in point: Recreation Bondi Beach Stardust Woody EDP 50ml ($109). It boasts a blend of orange, apple and thyme, complemented by rose and lavender, Moroccan cedarwood and patchouli, which starts off smelling fresh and light, before releasing some seriously deep, smoky notes.

THE MOISTURISER

Sukin Super Greens Nutrient Rich Facial Moisturiser 125ml ($13.95) delivers nourishing ingredients such as jojoba, goji and acai berry extracts. It also stars a green blend your smoothie would be proud of – kale, spirulina, chlorella and parsley – to help in the radiance stakes.

THE FOUNDATION

ICYMI, Nude by Nature Mineral Cover ($39.95) is pretty darn popular, with one selling every minute. No surprise, really: the loose mineral powder foundation offers natural, buildable coverage and is packed with tons of complexionboosting benefits – we’re talking about jojoba esters to nourish skin and kaolin clay to absorb excess oil. It’s a winner.

PHOTOGR APHY: EDWARD URRUTIA

Once pigeonholed as a niche beauty trend championed by Gwyneth Paltrow et al., the chemical-free beauty movement is now huge. (G Pal’s always ahead of the curve, right?

Vagina steaming aside.)

The term ‘chemical free’ is shorthand for products that are free from synthetics or harmful chemicals such as phthalates, silicones, formaldehyde, petroleum, lead acetate and coal tar. Instead, chemical-free brands use plant-based, planet-friendly ingredients and look to the land for the latest product innovations.

“As information [in this area] has become accessible through the internet and social media, more people have been inspired to take a closer look at what they put on their skin,” says Jeannie Bourke, owner of organic beauty lab Venustus in Sydney. “I believe every person, and the planet, can benefit from non-toxic skincare.”

It doesn’t have to be an all-ornothing sitch, either: whether it’s opting for a cleaner fragrance or switching your mascara, chemicalfree products can complement your existing routine. “Look for a [chemical-free] replacement for each of your products as it runs out,” suggests Bourke. “That way, you won’t be overwhelmed with research and reviews, as your focus is on one thing – not a whole beauty bag – at a time.” The good thing is, there’s a clean option for pretty much every part of your routine. Ready? Then let’s go.

low-tox b ea uty THE BODY WASH

The tropical scent of Love Beauty and Planet Coconut Oil and Ylang Ylang Body Wash ($9) will transport you to palm trees, warm breezes and ocean swims – and we’re all for it.

Plus, the virgin coconut oil hydrates the skin.

THE DEODORANT

Made with arrowroot, sodium bicarbonate and organic coconut oil to absorb moisture, Black Chicken Original Axilla Deodorant Paste ($18.50) is an award-winning deo that smells great and will actually keep you feeling fresh. It’s invisible on application, so you don’t have to worry about marks on your clothes.

This one doesn’t necessarily block sweat glands, so opt for day-to-day wear rather than for super-sweaty intense workouts.

THE LIP BALM

With its plasticfree compostable packaging, Pure Planet Lip Balm, ($30 for three) contains no aluminium, parabens, artificial colours, flavours or sweeteners. It comes in four flavours – mint, raspberry, vanilla and natural – and looks like a mini icy pole for your lips. Delicious!

THE MASCARA

THE CLEANSER

THE HAIRCARE

If you’re struggling with dryness and flakes, Shea Moisture’s Jamaican Black Castor Oil Strengthen & Restore Shampoo ($19.99) is a real gem.

Trichologist Carolyn Evans-Frost at Absolique Hair Health Clinic in Brisbane says, “Castor oil is beneficial in dry scalp conditions and with dandruff, due to its antimicrobial properties.

This can also ease scalp inflammation.”

Perfect for even the most sensitive skin types, the Mukti Organics Balancing Cleansing Gel ($59.95) is made up of Aussie botanical extracts, including flame tree and mountain pepper leaf, to help deal with breakouts and hormonal acne. Plus, chamomile and aloe soothe the skin.

While non-toxic mascaras have been few and far between, the new wave of all-natural players has completely revolutionised this space. Inika Long Lash Vegan Mascara ($45) is packed with vitamin E and sunflower oil to condition lashes, while boosting length and volume. On top of that, the pure mineral pigments make the formula flexible, long-lasting and delightfully clump-free. wh

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Order on the Court GAME, SET, MATCH (OR MISMATCH).

WE SERVE UP THE PIECES THAT’LL LOOK HOT ON OR OFF THE COURT Photography by Steven Chee St yling by Emma Read

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style

C&M Camilla and Marc bodysuit, $199; Nimble sports bra, $69; Vestire The Label skirt, $329.95; Sandro sneakers, $415; Brie Leon earrings (worn throughout), $99; Fossil Gen5 smart watch (worn throughout), $499

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THIS PAGE Bec & Bridge jumper, $240; Nagnata dress, $380; AO x Crumpler bag, $149 OPPOSITE Sylvester jumper, $219; LNDR crop top, $130, The Iconic; C/MEO Collective shorts, $139.95

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s t yl e

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THIS PAGE P.E Nation jacket, $249, sports bra, $119, and tennis skort, $139; COS visor, $79; Fossil Sport smart watch (worn throughout), $399; Babolat 105 tennis racquet, $119.99, Rebel Sport OPPOSITE adidas Originals x Daniëlle Cathari jacket, $150, and adidas Originals crop top, $50, The Iconic; P.E Nation shorts, $109

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style

FEB R UA RY 2020 wom ensh ealth .com. a u 69

THIS PAGE Seafolly swimsuit, $149.95; Maje skirt, $490; Brie Leon bracelet, $139

HAIR & MAKE-UP: K ATIE ANGUS . MODEL: K AT YA @ CHIC MANAGEMENT

OPPOSITE Maje jumper, $430; White Story jumpsuit, $625; Fella swimsuit (worn underneath), $220 wh

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style

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Are magic shrooms a cure for gloom?

The race to bring the next generation of antidepressants to the market is on, and shrooms are leading the pack. As a trial gets underway to test the effectiveness of psilocybin – the psychoactive ingredient in magic mushrooms – in treating depression, WH reports from the lab on the front line of the psychedelic renaissance

By Charlot te Haigh

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s p e c i a l re p o r t

Mushie stack

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The curtains are closed against the afternoon sun and pink salt lamps bathe the room in a warm glow. Pictures of trees cover every wall, as if to emulate a forest. In the middle of the room there’s a bed covered in crisp, white sheets, with an eye mask atop the pillow. It has the ambience of a luxe wellness retreat, but beneath the sheets is a standard-issue hospital bed belonging to the Imperial Centre for Psychedelic Research in London.

It’s in this space that researchers are trying to prove the efficacy of a treatment that could revolutionise psychiatry.

They’re exploring the potential of magic mushrooms’ psychoactive component – psilocybin – as an aid for depression. Back in 2017, the same team showed that psilocybin could ‘reset’ the brains of those with treatment-resistant depression. In this trial, they’re comparing the effects of psilocybin with those of a conventional selective serotonin reuptake inhibitor (SSRI) antidepressant. “Psychedelics work completely differently to SSRIs,” says psychologist Dr Rosalind Watts, the team’s clinical lead. “Where SSRIs are designed to flatten emotions to help you cope, psychedelics heighten emotional responses so that you can look into the source of your issues and find new ways of dealing with them. You don’t avoid anything – rather, you embrace it, and that can be transformative.”

Watts and her team aren’t alone in their research into taboo substances as treatments for mental health. The US Multidisciplinary Association for Psychedelic Studies (MAPS) supports research into various psychedelics, and Australia’s first clinical trial of psilocybin for mental illness began last year at St Vincent’s Hospital in Melbourne. Previous studies have shown psychedelics’ efficacy in treating addiction and PTSD, but it’s the focus on depression that feels most pertinent. Antidepressant use is on the rise around the world – in Australia, the rate has doubled since 2000. And while SSRIs, and their related serotonin and noradrenaline reuptake inhibitors (SNRIs), are lifesavers for some, they’re far from perfect.

Side effects can include anxiety, a flattened libido and withdrawal symptoms if they are stopped abruptly.

Then there are those for whom SSRIs simply don’t work.

With no breakthroughs in psychiatric medicine since the late ’80s, could psilocybin be that magic bullet?

Global trip To understand why psychologists are frothing on the idea of a psychedelic future, you have to look to the past. The healing potential of psychedelics has been well known for millennia, and evidence of their use has been found

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in both ancient Greece and India. Modern Western psychiatry began to take an interest in the 1940s, when chemist Albert Hofmann discovered the psychedelic effects of lysergic acid diethylamide (LSD), which he’d first synthesised in 1938. Why the buzz? He believed it could assist in meditation, psychotherapy and spiritual connection. In 1960, two Harvard psychs, Timothy Leary and Richard Alpert, began researching it and psilocybin – both legal at the time – for therapeutic use. But their controversial methods upset the medical establishment and they were sacked. Psychedelics made their way onto the party scene and became inextricably linked to the countercultural movement of the ’60s, before being banned in most Western countries, including Oz, in 1971.

Unsurprisingly, medical research slowed to a virtual trickle – until recently. A renewed interest in the therapeutic potential of psychedelics, from MDMA to mushrooms, has led to a handful of scientists lobbying to run clinical studies. The scientific advances that have unfolded as a result are so significant that this period is being dubbed “the psychedelic renaissance”.

The bright side The team working on this study at Imperial are among those leading the charge. In a big way. Their previous research found that two doses of psilocybin – one at 10mg, the second at 25mg – taken one week apart,

could have antidepressant benefits for up to five weeks, without side effects or the need to take daily medication.

Now, the team are looking at how psilocybin compares with escitalopram, a conventional SSRI. Participants are given psilocybin, then put on a six-week course of either escitalopram or a placebo, and MRI scans measure their brain activity. The sessions are helping those clever folks in white lab coats to understand the role psilocybin can play in depression. Previous studies revealed that it stimulates the 5-HT2A serotonin receptors in the brain’s prefrontal cortex. This mimics the effects of moodboosting serotonin and reduces activity in the default mode network (DMN). “The DMN is the area of your brain that can become overactive and keep you trapped ruminating on negative thoughts, which is what happens in depression and anxiety,” Watts explains. “It seems that temporarily deactivating the DMN in a psychedelic session may lead to decreased rumination and more psychological flexibility. It may be due to a kind of brain ‘reset’, although we’re hoping brain scan studies will answer this question.” While talking therapies such as cognitive behaviour therapy (CBT) aim to get you thinking differently, psychedelics have the potential to go deeper by changing the way different areas of the brain communicate with each other. It means you can end up seeing life in a different way – and the more meaningful the trip, the more powerful the benefits may be.

The spa-like room plays a vital role. “A relaxed environment helps you to feel safe,” says Watts. “And when you feel safe, you’re more likely to go deeper into the experience.” It begins with the participant taking a psilocybin capsule before lying down on the bed and slipping on the eye mask. There’s a playlist, beginning with Indian music and moving into electronic and classical tracks. Each genre is used to encourage different experiences, though there’s no guarantee everyone will respond in the same way. A patient may see things in their mind, with visions becoming stronger as the trip progresses, before gently fading. Two therapists (“trip-sitters”) sit beside you the whole time. “The tripsitters are crucial; they’re not there to ‘guide’ the trip, but to reassure you to trust the process and go with what you see,” Watts explains. “Going deeper into the experience is key to discovering where the suffering is coming from.”

Works like magic While clinicians are attempting to understand psychedelics in a lab setting, the promise of personal growth and spiritual connection is providing a platform for psychedelic tourism to thrive. Mushroom and other retreats are now popping up anywhere that psychedelics are legal, from the Netherlands to Jamaica.

Such retreats aren’t unlike the clinical sessions taking place at Imperial. “We play a beautiful playlist of healing music and have several professional trip-sitters in the room at all times,” says Chi, co-founder of Dutch retreat Truffles Therapy. Ceremonies here begin with

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High risks Such stories are compelling, so it’s easy to see why taking an alternative route to mental wellbeing may appeal.

But doing so comes with a serious caveat. Anyone with a personal or family history of psychosis is advised to avoid psychedelics completely and, for everyone, it’s crucial to have a safe setting and the support to process the experience afterwards. “Psilocybin often gives a strong antidepressant effect, but not always, which is why integration afterwards is so important,” says Watts.

At Imperial, participants are given 10 therapy sessions after psilocybin treatment, and Watts has co-founded a support group for those returning from retreats.

The results from the Imperial trial aren’t public yet.

What the researchers will say is that early findings are building upon what they already know, and that they’re seeing much more variety in this trial compared with the last. As it stands, the evidence base for psilocybin as an antidepressant is small but promising. Experts in the field of psychedelics are in agreement that more research is required – but the political attitude is showing no sign of shifting yet. As for the vision, it’s clear: Watts hopes that, one day, psychedelics such as psilocybin will be made legal for use in a safe, therapeutic setting, prescribed by specialists, with therapists to guide you through the experience. Strategies for treating mental health issues, it seems, are mushrooming. wh

If you or someone you know suffers from depression or anxiety, contact Beyond Blue on 1300 224 636 or Lifeline on 13 11 14.

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“How a psilocybin trial changed my life” Melissa Elwin, 40, experienced psilocybin in 2015 for Imperial’s first trial. She shares her story...

“Depression has always been a part of my life, but the breakdown of my relationship with my son’s father was a catalyst for the worst episode I’ve experienced. When my GP asked if I’d be interested in taking part in a psilocybin trial, I didn’t think I could feel any worse.

I passed the trial selection process and in August 2015, I took psilocybin for the first time. It just made me feel irritable, so I had low expectations going into the second session, but this one changed everything. I remember the sound of Eastern-influenced music and feeling as though I was on a mystical voyage; there was a Chinese dragon dancing to the music. Next, I stepped into a geometric other world and felt myself come out of my body. I saw myself as an orb of light; I was part of nature, free to roam everywhere. It helped me to see that I was bigger than my problems – that I was a powerful force and could fix myself.

After it wore off, I felt calm and positive, and in the weeks and months that followed, I inhabited a new headspace – one in which change felt possible. I do occasionally still experience low moods, but it doesn’t drag on the way it used to, and that renewed sense of power has manifested in coping mechanisms, like walking my dogs and spending time in nature. I can trace every positive change in my life back to the feeling I had during that session. It helped me reclaim control at a time when I felt like I had none.”

*NAME HAS BEEN CHANGED. PHOTOGR APHY: LEVI BROWN; DAVID ARK Y/ TRUNK ARCHIVE

a short meditation, after which participants lie down on mattresses, put eye masks on and eat their truffles (a kind of magic mushroom that looks like a chestnut) together.

The ceremony lasts six to eight hours. Afterwards, food is served as participants discuss their experiences.

Feedback is often overwhelmingly positive – one retreat attendee recalls seeing herself as a “powerful goddess” – but there are, inevitably, bad trips. At Imperial they’re called “challenging experiences”, and they can still be valuable, says Watts. “They’re an opportunity to see what’s causing the suffering. There will be some kind of meaning behind it, so we encourage people to open up to it.”

For Laura Morgan*, 39, who took part in a mushroom ceremony in 2017, a challenging trip was the key to unlocking her anxiety. “I saw myself trapped underground, looking under tree roots and stones for something I couldn’t find. I could sense monsters in the shadows. It was dark and scary,” she says. One of the trip-sitters told her to stay with the experience, breathing into it, and she began to see things more clearly. “It was as though a camera had panned out.

I realised then that I was being shown my anxiety – constantly checking for dangers that didn’t exist. As soon as I saw that, the ground opened up and I was able to climb up into a beautiful, glittering forest.”

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Tiff iny Hall... is here to help you dominate 2020 Nothing deters this star trainer from smashing her goals. Not a 30kg weight gain, 40 rejection letters or a hard-to-turn-down opportunity from one of Hollywood’s hottest stars. This is how she does it

By Lizza G ebilagin Photography by Steve B accon

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c ove r exc l u s ive

Standing strong

Duskii top, $95, and bikini bottoms (worn throughout), $80

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“Treat every three hours as a brand new day,” the 35-year-old Melburnian says with a kindness that shows she’s fallible – like the rest of us – but with a firmness that comes from 19 years of navigating people out of their ruts as a PT. “It’s a reset.

It stops that all-or-nothing attitude that comes into play, especially with weight loss and fitness.”

She goes on to give this example: you get out of bed and into the gym when your alarm goes off at 6am (high fives!), then you down a healthy protein smoothie postworkout (you’re almost at peak #influencer status now), but 10am hits and you’re slamming Tim Tams with your tea at your desk. “All of a sudden you’re having takeaway for lunch, you’re not meal prepping that night. It’s all out the window and a bad day turns into a bad week, right?” Uh yep, Tiff. How did you know? “Instead, reset and say, ‘OK, I’m going to try again at lunchtime.’

It doesn’t just apply to exercise.

I apply it to everything. Like, I was just writing a pitch document

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that wasn’t going my way. I said [to myself], ‘You know what, I’m going to rest it and in three hours’ time, I’m going to go back to it.’”

It’s advice that works. And she has the numbers to prove it: the PT has helped half a million people through her online TIFFXO program since 2016, hundreds of thousands more watched her whip Biggest Loser contestants into their best shape ever, and 208K followers on Instagram gravitate towards her for her very real, and very forgiving, approach to life.

You can see this reset rule working throughout her own life, too, from the way she “bounced forward” after gaining 30kg during her pregnancy (more on that later), to the way she scored a three-book deal for her Roxy Ran Series of teen fiction despite 40 rejections.

“Through every rejection I revised the manuscript, and with every rejection I made it better. That’s 40 times that it got better! Don’t look at a rejection as a failure ... [but] as an opportunity to learn something,” she says. Then, there’s the way she’s managed to live with epilepsy and still practise taekwondo while building a career as one of the country’s most recognised trainers.

“Sometimes I felt like [having epilepsy] has held me back, and I always have carried this sort of sadness and grief … But then I think, no, it’s made me a fighter,” she revealed for the first time on our WH Uninterrupted podcast. Obstacles like these are difficult to overcome if you wait 365 days to take control of your life. The key to success, as Tiff says, is “always resetting”.

Bouncing forward

Two years ago, Tiff famously threw out her bathroom scales. And she still hasn’t replaced them. She gave the scales over to her husband, comedian and radio host Ed Kavalee, who either “hid them or maybe he ran over them”, she would later jokingly tell the crowd at her TEDx Melbourne talk. Back then, though, she wasn’t laughing.

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ST YLING: CHARLOT TE STOKES. HAIR: GAVIN ANESBURY. MAKE-UP: K ATIE ANGUS

Forget about New Year’s resolutions.

Why wait 365 days to set new goals, and start all over again, when you can reset your life every three hours? Tiffiny Hall reckons this is the best advice she’s ever given.

c ove r exc l u s ive

Fast Five

Sweetest habit of Arnold’s?

At the moment, he sings himself to sleep with [whispers] “Bob a builder, can he fix it?” not Bob the Builder. It’s just so cute.

Best part of motherhood?

Seeing how capable and strong you get.

Things that used to break me, like less than five hours of sleep or being insanely busy and exhausted, you just ramp it up as a mum.

Toughest part?

In saying that, there are no days off.

So even when you’re sick and tired and burnt out, there are meals to be made and high chairs to be cleaned and you don’t get that recovery time.

Top exercise move?

I love front kicks because you’re working the hamstring, glutes and abs. It’s the most awesome full-body exercise.

Least fave?

Bicep curls. It’s like, why? [laughs]

since Arnold, with stretch marks and loose skin and wider hips. I wouldn’t change it for the world, because they’re reminders of him and how strong my body is for giving birth.”

If you don’t already know the story, here’s a recap. The highprofile fitness star – who had spent years building a fitness career that saw her going from the tinyshorts-clad athlete Angel on the TV show Gladiators to the muchloved taekwondo instructor on The Biggest Loser – had gained 30kg after giving birth to her son Arnold.

She thought it would mean the end of her business, TIFFXO, which itself was still in its infancy. “It was the first time I looked in the mirror and thought, ‘You are not a leader in the health and fitness space – look at you.’ I had lost my sense of self,” she tells WH. But Ed helped Tiff to see herself differently; he helped her love the strong body that created

their “little ninja”, Arnold (now aged two). And, instead of ending her career, her honest account of taking the next 18 months to slowly “bounce forward and come back stronger than I had been before Arnold”, by prioritising self-care, healing and recovery, brought her more fans than ever.

“I’m so happy I don’t weigh myself anymore. The scales don’t measure your personal best, or that I’m trying to nail the 540 kick in taekwondo [FYI: it combines three kicks in one 540-degree spin!], or whether my boxing speed or dead lift has improved,” she says. “The scales don’t measure confidence, selfesteem and how comfortable I am in my new body that has changed

Say ‘yes’ to yourself

While Tiff was bouncing forward as a new mum, she discovered that ‘me time’ was almost impossible, so she gave herself ‘me moments’ instead. These were tiny things she could do for her self-care, such as mindfully drinking tea or putting on a face mask while writing an exercise program. But, she admits, “In the past 12 months, I’ve let my own self-care slip, that’s for sure.

I’m now trying to find a routine where I can have my training and prioritise that for my mental health.”

The way she’s getting back on track is by saying no. “It’s important

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to say no a bit more so I can say yes to myself. As much as I struggle with the guilt in doing that, I think it’s something we should learn, not just as mothers, but as women in general. We don’t need to be doing everything and we don’t need to have it all at once.

“So, for me, it’s about having categories: there’s Arnold, my business and my family. That’s enough. And if it doesn’t fit within those realms I tend to say no – no matter how big an opportunity it is.

So, I’ve stepped back from Centr a little bit – I’m just trying to narrow my focus and look after myself.”

ICYMI: Centr is one of the world’s most popular fitness apps, thanks to the famous faces behind the brand, Chris Hemsworth and Elsa Pataky. It must have been a tough decision for Tiff – who is a founding trainer on the app and known as “Centr’s very own Mr Miyagi” − to step back.

“Yeah, it was, but I really want to focus on TIFFXO,” she explains.

Tiff’s working on a new app, writing another book with Ed (their first illustrated book, A First Time for Everything, came out in September) and releasing a recipe book in the near future. She says, “I think saying no is about understanding that it’s not the right time for something.

Saying no builds boundaries and respect, and it’s saying yes to you, so that you can build yourself up to be in a stronger position to say yes to an opportunity at another time.”

It’s not blind courage that helps her make these tough decisions.

For Tiff, it all comes down to trusting her intuition, even if it means making the occasional mistake along the way. “I’m sure when I’m 70, I’ll say things to my 35-year-old self, like ‘Oh, what were you thinking?’ But you learn, you evolve and you grow, that’s what we’re here for. Life is a journey,” she laughs, and then adds, “I hate that word ‘journey’ – having worked in reality TV [where it’s] said way too much – but life is an ever-evolving adventure. I guess ‘adventure’ is a better word.” We can’t wait to see what the next stage of Tiff’s adventure brings. wh

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Tiff’s power blast We’re focusing on your legs, butt and core with this workout. Do each of the exercises for 40 secs followed by a 20-sec rest. Complete 4 rounds and take a 1 min recovery between rounds. You’ve got this legends!

5

4

Frog pumps This glute-loving exercise will help you build a perky rear. (a) Begin by lying on the floor like you would a glute bridge and create a diamond shape with your legs. (b) Now squeeze your glutes as hard as you can and lift your hips up. Hold for a second, lower your butt to the ground and repeat.

Plank salutes (a) Start in a high-plank position with your hands placed under your shoulders.

Come down as low as possible to the ground while on your toes (you can also do the push-up on your knees). (b) As you push up through your palms into a high plank, salute with your right hand, then salute with your left. Repeat the entire exercise again. Lock that core throughout by drawing your rib cage in and lifting up through your belly button.

3

Squat hold punches Your glutes are going to be on fire! (a) Stand with your feet shoulder-width apart, head facing forwards and hands by your side.

Sink down as if you’re sitting on a chair, pushing your weight through your heels so your knees are in line with your toes. (b) Hold this position and throw two punches, then return to the starting position and repeat.

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1

Mountain climbers (a) Start in a high-plank position and bring your right knee towards your right elbow and push back. (b) Then repeat with your left leg as quickly as you can – as if you are running.

Remember to engage your core and breathe.

Days Free!

Wanna slay 2020 with Tiff? Yeah you do!

Thanks to this exclusive offer, every WH reader gets 30 days of her online fitness program, TIFFXO for free*.

Expect 20-minute coached workouts you can do anywhere, delicious and easy meal plans, plus meditations to help you smash your goals.

Head to tiffxo.com and use the code WHTXO20. Get to it! *Offer ends 2/2/20.

Conditions apply.

*USE THE CODE WHTXO20. AFTER THE FIRST 30 DAYS A SUBSCRIPTION FEE OF $39 PER MONTH WILL APPLY UNLESS CANCELLED PRIOR . ONLY AVAIL ABLE TO NEW MEMBERS. OFFER VALID FROM 30 DECEMBER 2019 TO 2 FEBRUARY 2020. CONDITIONS APPLY. SEE TIFFXO.COM FOR DETAILS.

2

Lunge knee strike This powerful move will crunch your transverse abdominals, work your glutes and get your heart rate up. (a) Stand with your feet shoulder-width apart then step back your right foot and lower yourself until both knees are bent about 90 degrees – make sure your front knee is directly above your ankle. (b) Bring your right foot forwards and lift your right knee to your chest and pull arms down to your right side.

Return to starting position and repeat on the other side.

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THE DELICIOUS DIET THAT TAMES INFLAMMATION You know you want to avoid it like you do Kyle Sandilands’ Burning Man photos, because inflammation has been linked with depression, weight gain, skin issues, Alzheimer’s and heart disease. Now, a new book declares the anti-inflammatory diet a game changer. WH investigates

By H elen Foster

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nutrition

Heart smart

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INFLAMMATORY RESPONSE Overpromising and underdelivering.

True of politicians and eating plans that pledge to overhaul your life, body or general future happiness.

How often, back in the day, did you embark on a diet that guaranteed a quick fix, only to be left just two weeks later with nothing to show for it but kitchen cupboards full of bizarre ingredients never to be used again? In these happier times of balanced eating and tuning in to your hunger, there is, however, a new kid on the block. A diet plan that promises to overhaul your health and happiness, based on solid science with no downsides.

The woman behind it is Swedish science journalist Maria Borelius, whose book Health Revolution claims that anti-inflammatory eating can deliver on the promise.

In it, she says that following an anti-inflammatory diet – albeit by accident – transformed her physical and mental health, changing her body composition, yes, but also banishing her backache and depression. Heard the claims before? Probably. However, while the foods in this diet are anything but revolutionary, what anti-inflammatory eating can actually teach you could be.

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First, a little science. Inflammation is more than something that happens to your toe when you stub it. Normally, it’s a positive thing; the process by which your immune system fights infection and repairs damage. It switches on when it’s needed, and off when it’s done.

But inflammation has a murkier side, one that scientists refer to as low-grade or chronic inflammation – the kind that doesn’t switch off. “The effects of low-grade inflammation are being linked to practically all major diseases in the Western world,” says Borelius. “So you have increased inflammatory markers connected to certain cancers, heart disease, lung disease, skin disease, joint disease and mental health.”

Research has shown that lowgrade inflammation wreaks havoc in a number of ways. A recent study from Emory University School of Medicine in the US found that it reduces levels of dopamine – the chemical that drives you – with researchers believing the body switches it off when it detects

nutrition

inflammation, encouraging you to rest. It’s also being linked with problems such as atherosclerosis – the leading cause of heart attacks.

It releases proteins called cytokines, which contribute to symptoms of depression, and it switches off genes that balance the body, turning on those that cause damage.

As for where inflammation comes from, your body creates it. Fat cells excrete inflammatory substances, so the more excess weight you have, the more inflamed you’re likely to be. Stress causes it, as does lack of sleep. And it’s also triggered by external sources, such as pollutants and food. But, happily, food is also shaping up to be one of the major ways to fight it.

MAGIC NUTRIBULLET The idea of an anti-inflammatory diet first caused a buzz in the early ’00s, when celebrity dermatologist Nicholas Perricone claimed it was the reason his clients looked so young and glowing.

Genuine research followed, with various studies attempting to prove the efficacy of this way of eating. Fast forward to 2013 and Borelius came across the term ‘anti-inflammatory eating’ while on the board of Lund University in Sweden. “One of their academics had conducted a trial on 44 people changing their diet,” she recalls.

“She was getting such phenomenal results on blood pressure, cholesterol levels and cognitive ability that the doctor monitoring the patients called her and asked, ‘What kind of magic is this diet?’ When the academic told me what foods the participants in the study were eating, I nearly fell off my chair. It was a diet I’d been following under the advice of a fitness trainer for a few years, and it had totally revolutionised my health. The fat around my middle had vanished, backache gone, minor depression lifted.”

So make sure you’re seated safely while we reveal which foods make up an anti-inflammatory diet: fruit, vegetables, olive oil, whole grains, oily fish, turmeric, avocado, chia seeds, fermented foods and bone broth. Yes, they’re the kind of ingredients you read about in these pages every month, and that’s the point. “We’ve known for years that these kinds of foods are good for us, but we haven’t always known why,” adds Borelius. Before you started ‘eating the rainbow’, it was called your five-a-day, and it was based on research that suggested this number was the minimum you needed to hit in order to reap the protective rewards. Oily fish is a mainstay of the Mediterranean diet, which a growing body of

research is touting as magic for physical and mental longevity.

And you can blame a collective obsession with the gut for the fact that fermented foods are enjoying a culinary revival. “In this sense, the anti-inflammatory explanation is a way of understanding why the foods that we know to be healthy are actually healthy,” says Borelius.

It’s one thing drawing a line between diet and inflammation, but trying to discern the foods that trigger it from those that temper it is another. While some studies, including one published in Biomedicine & Pharmacotherapy, have shown that eating, say, turmeric lowered levels of inflammation, they haven’t shown whether this has a knock-on effect in the body. And scientists have failed to reach a consensus on what foods are pro- and antiinflammatory. “Even now, opinion differs on some foods, like dairy, as it seems to show different results in different trials,” says Aisling Pigott, a registered dietitian.

“It suggests there may still be something we don’t yet know about exactly how foods affect us in terms of inflammation. It may be that individuals react differently, or other elements of the diet play a role in altering the effects.”

What we do know, we owe largely to two pioneers in anti-inflammatory eating: Dr James Hebert and researcher Dr Nitin Shivappa from the University of South Carolina.

They examined more than 1900 articles on inflammation to create a list of about 45 foods or food components (things such as alcohol,

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FIRE-BITING

Before you go grande on a turmeric latte, know that nutrition science is complicated. Simply adding one food to your diet – served by a barista with a beard or otherwise – is not anti-inflammatory eating.

Experts liken inflammation to a fire, and adding one yellow drink to your daily menu is like trying to put it out with sprinkles of water while dousing the other side with petrol. “Fighting inflammation is holistic – your whole diet and lifestyle play a role,” adds Borelius. In Health Revolution, she outlines five inflammation-fighting principles, of which food is involved in just two (the others are exercise, calmness and finding awe). Pigott agrees. “It’s not as simple as this food is ‘good’ and this food is

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Anti-inflammator y

menu Dietitian Aisling Pigott gives you a starting point. “This is only an example f o r o n e d a y, ” s h e explains. “If you ate this way ever y d a y, y o u p r o b a b l y wouldn’t get the desired results.

Anti-inflammator y eating is all about d i v e r s i t y, s o i t ’ s impor tant to include a variety of anti-inflammator y foods in your diet .”

BREAKFAST

« O v e r n i g h t o a t s « G r e e k y o g h u r t « B e r r i e s a n d b a n a n a « C u p o f t e a

SNACK

« A p p l e o r o r a n g e

LUNCH

« C h i c k p e a s « To m a t o « C a p s i c u m « B e e t r o o t « F e t a s a l a d « W h o l e g r a i n

couscous or rice « O l i v e o i l - b a s e d

dressing « P i e c e o f f r u i t « Yo g h u r t

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« P i e c e o f d a r k

chocolate « C u p o f t e a

DINNER

« S a l m o n f i l l e t « L e a f y v e g « J a c k e t p o t a t o

PHOTOGR APHY: LEVI BROWN/ TRUNK ARCHIVE; GALLERY STOCK

caffeine or omega-3 fats) with either pro- or anti-inflammatory properties. They called this the Dietary Inflammatory Index (DII), and it’s now been used in more than 300 trials. The passing of time helps, too. Cause and effect is notoriously difficult to prove in nutrition research, since the workings of your body are more complicated than the assembly instructions for an IKEA bookcase, but now researchers are investigating the long-term effects of the whole diet on actual people, with fascinating results. One 2018 study from Manchester Metropolitan University found that those with an inflammatory diet had a 40 per cent greater risk of depression. And a 2018 study published in Journal of Internal Medicine looking at 70,000 people over the course of 16 years found that those who followed an anti-inflammatory diet had a 20 per cent lower risk of dying of heart disease and a 13 per cent reduced risk of cancer. In fact, their overall risk of dying by any cause during the study was 18 per cent lower than those who were chowing down on a more inflammatory diet.

‘bad’. For example, carbs with a low-glycaemic index are generally anti-inflammatory, but eat enough of them to produce excess kilojoules and that puts you in a pro-inflammatory state. You need to look at your diet as a whole.”

First, get rid of the petrol. “Foods that appear to be most relevant here are white or colourless, lack flavour and aroma [even if they have a strong taste, ie, sweetness], are nutrient-sparse and kilojouledense,” says Hebert. That means refined sugars; white carbohydrates, such as white rice or bread; foods high in saturated or trans fats and vegetable oils, such as sunflower oil (high in omega-6 fatty acids, which, when eaten in too high a ratio to healthier omega-3 fatty acids, have a pro-inflammatory effect).

Next, you can turn on the water hose (well, this analogy has legs) by adding more anti-inflammatory eats into your diet. “These are foods that are colourful, aromatic, nutrientdense and kilojoule-sparse,” says Hebert. Yes, salads that would give Lola Berry a run for her money, but also whole grains, oily fish and spices, such as turmeric and ginger.

Fermented foods can also play a role in fighting inflammation via your gut bacteria. And it isn’t just about what you’re eating, but when.

“The gut bacteria do their best work at fighting inflammation when they have nothing else to focus on,” adds Borelius. “If you can give them a break from digestion by leaving around 14 to 16 hours between your last meal of the day and your first one the next morning, it helps.”

Indeed, a study by Yale University found that when the body is in a fasted state, it produces a substance called BHB, which directly interferes with the process of inflammation.

Fasting, fermented foods, fruit and vegetables – nothing you don’t already know. But, understanding the mechanism by which something works is generally a good thing.

Anti-inflammatory eating may not be changing the game, but it’ll help you understand why you play. wh

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In one study, people who followed an antiinflammatory diet had this percentage lower risk of dying of heart disease.

That’s delicious stuff.

SOURCE: JOURNAL OF INTERNAL MEDICINE

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happiness

YOUR FEELGOOD TOOLKIT If the good vibes just aren’t flowing, it’s time to hack the system. Serotonin, the so-called ‘happy hormone’, is your body’s in-built mood-improving switch, and securing a regular hit is as easy as adopting a handful of healthy habits. Consider it self-care, minus the scented candles

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Wait for the drop

That chill you feel at the crescendo of a song you really love (You Raise Me Up? No judgement here) is a sign that your brain is pumping out dopamine, a reward neurotransmitter linked to serotonin.

A study in Nature Neuroscience found that levels of the chemical rose nine per cent in those listening to spinetingling tracks, a phenomenon scientifically referred to as a ‘musical frisson’. Time to dig out your mum’s Josh Groban CD.

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2

GET A GRIP ON YOUR MOOD

Serotonin searching

Skin-on-skin contact is a proven antidepressant: touch, massage and stroking have all been linked with an oxytocin boost (which then triggers serotonin) and are thought to be particularly potent when employed in a relationship you perceive to be positive. Indeed, oxytocin levels have been shown to be higher among happy couples who live together. Free and single?

Weighted blankets are designed to replicate the feels of a hug – you’ll get all the warm fuzzies without the human contact.

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Try a nice spice

Saffron, the most exxy spice in the world, may well justify its price tag (about $13 for as little as 100mg).

A study by Murdoch University found that supplements containing saffron extract had a similar effect to drugs that act on the brain’s serotonin receptors. Sprinkle some into your seafood paella, or combine 20 threads of crushed saffron with 450g of strawberries to make a jam that will, ahem, preserve your mental wellbeing.

FAKE IT

Granted, the phrase ‘smile, it might never happen’ probably makes you want to scream, but there could be something in it.

Marathon worldrecord-holder Eliud Kipchoge employed a technique known as ‘periodic smiling’ to break through the pain barrier. It’s thought that smiling could be a valid tactic in conserving energy, by way of promoting relaxation over tension. Try it at work – it might make the office comedian’s jokes a little more bearable.

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SOAK IT UP

EAT BEIGE FOODS

There are many factors at play in your post-lunch slump: low blood sugar, tiredness, the prospect of another three hours spent grappling with multiple Google Docs. Now researchers believe that your serotonin levels may also dip at this point in the day. Crashing? Starchy carbs help to reverse this. Swap your mid-afternoon berrybased snack for peanut butter on toast. Peanuts contain tryptophan, which plays a vital role in serotonin production.

Drink in the scenery Training in green spaces will brighten your day, but look for blue to give your brain a lift. A University of Essex study found that waterside training was best for boosting mood. Try a run next to water or, better still, book a holiday.

Here’s one self-care cliche with legs – specifically, those framed by bubbles.

According to a University of Freiburg study in Germany, two soaks a week can improve your mood more than aerobic exercise. Depressive participants who enjoyed baths, followed by chill time wrapped in a hot towel, reported a greater reduction in symptoms than those who did interval training instead. Researchers reckon raising body temp in the arvo to restore the normal circadian rhythm of temperature could account for the improvement.

Separate research has linked a pre-bed bath with falling asleep faster.

Take it to the tub.

MEALS

Optimise the way you feel, one bite at a time

BREAKFAST Swap milk for kefir in your muesli. A study in Beneficial Microbes found the probiotics raised serotonin levels in overworked medical students.

Just what the doc ordered.

LUNCH Opt for an egg-mayo sanga.

The tryptophan in eggs helps the brain make serotonin. The effect is so strong that Leiden University in the Netherlands, found study participants were more likely to donate to good causes after eating it.

DINNER Believe it or not, lean protein and greens don’t quite cut it as comfort food. Research in FASEB Journal found that the omega fats and vitamin D in oily fish increase serotonin synthesis, while carbs support sleep. Fish and chips it is.

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happiness

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SLIME AWAY STRESS

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Make your perfect pitch Life in the urban jungle disrupts the production of the sleep hormone melatonin – and an offkilter sleep cycle will sink your mood. There could be a solution in (stay with us) camping.

A study published in Current Biology found that a weekend under canvas can bring your body clock forward by 90 minutes. That’s enough to get you out of the woods after a sleepless week.

plunge Brave souls who hit the surf and swimming pools throughout winter are onto something. Beyond the caffeine-replicating benefits of plunging into freezing water, it’s thought that repeatedly doing so could help your body deal with stress. While the physiological proof is pending, the anecdotal kind is unanimous, with regulars describing it as an act of mindfulness.

Water too balmy in summer to make a difference?

Try finishing your shower with a cold blast. Either way, just make sure you acclimatise safely.

12 13 14 15 DRUM UP SUPPORT

Music to the ears of your neighbours. Research conducted by the UK’s Royal College of Music found that a 10-week program of group drumming reduced symptoms of depression by 38 per cent, and anxiety by 20 per cent. Better still, participants were reaping the mental health rewards three months later. One to share with Sue next door after the first noise complaint.

START A NEW PET PROJECT

Our love for dogs runs deep for a reason. Interacting with animals promotes the release of serotonin, prolactin and oxytocin, all of which elevate your mood and keep low times on a tight leash. We’re not saying you need to get a pet – though they pay for themselves in #content – but make use of the borrowing economy. Sign up to walk someone else’s dog or look after someone’s cat.

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FOLLOW THE CROWD

Listening to live music can turn up the volume on your self-worth. A study

by UK concert venue The O2 in conjunction with a behavioural science researcher from Goldsmiths University found that enjoying music as part of a crowd triggered a spike in feelings of self-worth and closeness to others by 25 per cent. Just avoid the mosh pit.

GET HANDSY

Creative pursuits have a purpose beyond padding out your CV and/or dating profile.

An Art Therapy study found 45 minutes of craft work can reduce levels of the stress hormone cortisol, while knitting has been shown to lower heart rates by 11bpm.

Try woodwork: scientists have found that the sensation of touching wood (oh, stop it!) stimulates your body’s relaxation response. wh

WORDS: LOUEE DESSENT-JACKSON; SCARLET T WRENCH. PHOTOGR APHY: STOCKSY; GET T Y IMAGES

Touching slime – or watching other people touch slime – is one way of initiating an autonomous sensory meridian response (ASMR, for ease). Best described as a pleasant tingling sensation, it can also be triggered by the sound of whispering or a cat purring. Pseudoscience?

Perhaps. But a University of Sheffield study found that subjects’ wellbeing improved after listening to ASMR clips, with their heart rates dropping by about 3bpm. Whisper it now: doesn’t that sound nice?

NEW PODCAST

In this brand new podcast , we chat to movie stars, athletes, musicians, industry experts and extraordinary blokes about how they have overcome adversity to find strength in their lives.

HQJWK 6HVVLRQV 0HQ¡V +HDOWK 6WU Episode 1

Download the Men’s Health Strength Sessions podcast on your favourite streaming app or visit menshealth.com.au

The recovery champ Hypervolt, $599.95, hyperice.com.au “I’m an avid CrossFitter, and barbell weight-lifting and bodyweight gymnastics are two major components of the workout. That’s where the Hypervolt comes in handy: it speeds up the recovery process by massaging away stiffness in the fascia that builds up around my forearm, lats and glutes from the constant lifting and squatting movements. Plus, you’ll be the most popular person (read: masseur) at your gym. Or the office, if our fitnessloving team is anything to go by.”

– Jason Lee, Men’s Health Deputy Art Director

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f i t ki t

Game Changers You know the feeling when you find a product you just love and can’t stop raving to anyone who will listen? Well, everything on the following pages gave us that reaction.

Welcome to the Women’s Health – and Men’s Health – ode to the kit making us fitter and healthier in 2020

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The ecofriendly sip Pottery For The Planet cups, from $33 each, potteryfortheplanet.com “I’m all about doing my bit for the environment and, as reusable coffee cups go, these handmade ceramic ones are hard to beat. I adore the variety of designs – seriously, these would look as good on a bookshelf as they do when you’re ordering a latte. The cups come in four sizes up to 355ml, plus (a heads-up for herbal tea fans) you can buy heat bands if the ceramic gets a little too toasty to touch. Now, the big question: can I justify getting another one for my collection? Hmm...”

– Lucy Bode, WH Digital Content Editor

THE SLEEPINDUCING FAN Dyson Pure Cool Me Personal Purifying Fan, $499, harveynorman.com.au “The idea of Dyson’s fan is to cool your ‘individual space’, ie, let you direct airflow where you need it. Why has this become a hero in my bedroom? Well, we all know each human needs different sleep conditions, so the fan works especially well for me and my partner – I like a cool sleeping environment and he prefers more warmth – so now he isn’t disturbed, because I can target the air. Aside from cooling, the fan features an air purifier designed to capture 99.95 per cent of pesky particles, such as pollen, mould spores and bacteria. Plus, activated carbon in the machine absorbs and traps gases, odours and household fumes. If you are allergy-prone like me, hopefully you’ll wake up less puffy and more rested!”

– Adam Williams, WH Creative Director

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Hear for it

What you listen to can shift your mood, day and wellbeing.

Steal our top downloads

Goopfellas “This podcast tackles toxic masculinity through [people] who’ve completed incredible transformations.”

– Scott Henderson, MH Editor

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THE ULTIMATE TIGHTS

sports Berlei Electrify Underwire Bra, $59.95, berlei.com.au “Confession: I’m wearing my favourite Berlei bra as I write this. I have a yoga class on my lunchbreak and might, might – 6pm energy levels depending – do a 20-minute HIIT workout in my lounge room later. This baby will see me and my 14Ds through both.

It boasts the brand’s Support Factor 3 rating for high-impact exercise, plus I find the straps and breathable mesh super comfortable – nothing digs in, but I still feel contained.

No surprise, really: Berlei’s claim to fame (other than Serena Williams as an ambassador) is that it’s the only sports-bra brand tested and endorsed by the Australian Institute of Sport. Well, my tick may not be a blue one, but Berlei, you get it anyway.” – Alex Davies, WH Features Editor

Lululemon Speed Up MR Tight 28”, $129, lululemon.com.au “Whether I’m sipping on a soy flat white or setting a PB for my 5k splits, these babies make every activity comfortable.

They’re lightweight and supportive and stay up during intense exercise, which certainly can’t be said for others.

Plus… pockets! I can get around by slipping my phone and bank cards into the near-invisible storage spots.”

– Lauren Williamson, WH and MH Digital Content Manager

Headspace

White noise

“An oldie but mega-popular goodie, this free app introduced me to easy guided meditation exercises – and a much calmer, more productive commute.” – AD

“Listening to white noise helps boost my productivity and focus. My fave is ‘heavy rain’ on YouTube.”

– Harriet Sim, WH and MH Editorial Coordinator and Junior Writer

Table Manners “This podcast is about food, family and frank chats with everyone from Queer Eye’s Antoni Porowski to make-up legend Charlotte Tilbury.”

– LW

The Minimalists Podcast “This one reminds me to focus on what’s important.”

– Courtenay McDermott, WH and MH Senior Marketing Manager

Revisionist History “This podcast is endlessly interesting, and host Malcolm Gladwell always gets me thinking differently.”

– Penny Carroll, WH Contributing Writer

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THE BOOSTER BOOTS NormaTec Pulse 2.0, $2199, alphasport.com.au

“This favourite of pro athletes is a massive fave of mine, and will be yours too, if avoiding DOMS so you can get back to the gym faster sounds ideal to you. The boots work by pulsing up and down your legs to help increase circulation, reduce aches and speed-up recovery. After wearing them for 30 minutes, my legs feel so much lighter – like the equivalent of resting for a few days.

I feel pretty relaxed afterwards, too, as I use the time to read or listen to podcasts. If buying one outright is too much of a commitment (I wish I had one at home!), you can book in a NormaTec session for about $40 at one of the many recoveryfocused clinics popping up around the country.” – Lizza Gebilagin, WH Deputy Editor

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100 AROUND A TENTH OF US SPEND AT LEAST THIS MANY DOLLARS ON FITNESS-RELATED PRODUCTS EACH MONTH. SOURCE: PUREPROFILE AUSTR ALIAN FITNESS REPORT 2019

The doesit-all blender Vitamix Ascent, $1495, vitamix.com “Cooking is my happy place. So when this sleek, limited-edition copper baby arrived in the office, it’s safe to say I was pumped.

So clever it could practically grow legs and walk, this high-performance blender does pretty much everything, from blending soups that can be served hot straight from the jug (yes, really) to grinding coffee beans or making ice cream.

Not confident in the kitchen? No worries!

It has five different program settings to help make creating smoothies, dips and spreads (nut butter anyone?) and frozen desserts a cinch. It’s BPA free, self-cleaning with just one drop of dish soap. And while it’s not cheap, it does the job of 10 gadgets and comes with a 10-year warranty.

What’s not to love?”

– Jacqui Mooney, WH Editor

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Mobot, from $79.95 each, 4time.com.au “There are two things I usually do after a heavy exercise session: gulp some water and launch a pre-emptive strike on DOMS with a foam roller. This knobbly flask – available in 500ml, 760ml (pictured) and 1.2 litres – allows you to do both for a devastating two-pronged assault on fatigue and exhaustion. Throw in the feel-good vibes you get from not reusing a plastic water bottle and it’s win-win ... win. The only issue I faced? What to do first: pour or prod?

Still figuring that out.”

– Ben Jhoty, MH Deputy Editor

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GE OF AUSSIES WHO WEAR SOME KIND D OF WEARABLE TECH DEVICE. SOURCE: PUREPROFILE AUSTR ALIAN FITNESS REPORT 2019

in aviour

THE RECOVERY TRACKER “If you have a tendency to overtrain – which I’m totally guilty of – this is the tracker you need in your life. It collects data on your resting heart rate, heart rate variability and sleep, to give you the green light to do an intense workout (ie, you’ve achieved a pretty good recovery score and your body is primed to take on lots of strain), yellow to let you know you’re OK to go (but focus on recovery to make sure you don’t put too much more strain on your body), and red to reinforce that no, it’s not all in your head, your body is run-down and you really need to rest. Another reason I love my Whoop is the app’s Sleep Coach, which tells me what time I need to go to bed depending on my next-day goals: whether I want to be in peak condition, need to perform well or just want to have a lazy one. It’s a smart tracker for anyone who’s serious about their training.” – LG

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Dr Dennis Gross Spectrali Fac Faceware P Pro, $665, mecca.com.au “Packed with a whopping 100 red LED lights and 62 blue LED lights, this mask is everything I never knew I needed. Granted, it’s exxy, but it’s basically like having daily light therapy sessions at home – a long-term win for my skin and bank account.

Not only does this guy tackle wrinkles and brown spots, it also looks after pimple-causing bacteria for smoother, clearer skin. The best part? It’s super simple to use and you only need to pop it on for three minutes each day. I’m hooked.” – Erin Docherty, WH Beauty Editor and MH Grooming Writer

f i t ki t

THE KICK-ARSE TRAIL KICKS Salomon Speedcross 5 Trail Running shoes, $229.99, salomon.com

COMPILED BY ALEX DAVIES. PHOTOGR APHY: JONATHON K AMBOURIS; EDWARD URRUTIA

“Nursing an old Achilles injury, I’ve been hesitant to go too far off-road due to the lack of give in my old trail running shoes. But, Salomon’s new Speedcross 5s immediately feel comfortable, plus putting them on is a breeze thanks to the Quicklace lacing system – the excess chord slips neatly into a stitched pocket on the tongue.

During my run, the anti-debris mesh on the upper of the shoe keeps dirt and grit from being caught between the foot and footbed. My route is complex with lots of rocks and waterways, but the grip is sensational. I was concerned they’d hold mud like football boots, but they just fling it off as I run. Verdict? A really comfortable shoe that will enhance your speed and safety.”

– David Ashford, MH Creative Director wh

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Ready to dive in?

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fitness

FROM SOFA T SWIM FIT Treading water while your mate attempts to haul themselves on an inflatable unicorn doesn’t quite utilise the pool’s potential for incredible fitness gains. So, amp up the fat burn, tone your whole bod and take your workout to the water with our five-week plan

By Amy Abrahams

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F

For a nation of water lovers, have you ever stopped to think how strange it is that more of us don’t swim for fitness? The latest AusPlay survey found that for Aussie women aged 25 to 44, swimming trailed behind gym sessions, walking, running and yoga as the exercise of choice. We’d like to change that!

Because swimming is the power workout you’ve been chasing. With a kJ burn to match Barry’s and the mental relaxation of yoga, your nearest expanse of water is nothing short of a lean, mean fat-burning machine. Why not take the plunge?

Probably because you don’t really know how.

While there are countless couch-to-5k run plans and treadmill-based workouts online, there isn’t much advice on how to smash swimming.

“Most people know breaststroke or freestyle, but they don’t have the skills to swim for any length or duration of time – so they fail to recognise swimming’s fitness potential,” says former world champion swimmer Karen Pickering.

But it’s a legit body burner. Swimming builds muscle, boosts endurance, tones your body and tears through kilojoules due to the fact it puts all your major muscle groups to work against the

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resistance of the water.

(The energy burn of swimming is about four times that of running the same distance.) “You’re constantly using your core for balance and rotation,” adds Pickering.

The amazing flip side is that very same water supports your body, which makes swimming low-impact, gentle on the joints and ideal if you’re on the comeback from injury or illness, or pregnant. Plus, swimming’s horizontal pose may also help improve posture and alleviate back pain in a way that running and cycling can’t. Boom.

It’s not just the fitness gains that are worth diving in for. Research has found swimming

Just add water

can be beneficial for everything from increasing lung capacity to improving balance, and a study published in the American Journal of Physiology found that it even improved brain health. “Brain blood flow was higher when subjects were immersed in water up to their heart, compared with on land,” says Dr Howard Carter of the University of Western Australia,

who led the study. While over in the UK, a Swim England report states that swimming for half an hour three times a week can lower stress levels and improve sleep.

It’s also a form of meditation for Olympic gold medallist and 2018 WH Sportswoman of the Year Cate Campbell.

“There is something so peaceful about diving into the cool and quiet of a pool,” says Campbell. “I

fitness

STROK E O F GEN IUS Karen Pickering shares her pro tips on how to make the most of these four swimming methods.

FREESTYLE

use swimming as a way to clear my head, focus only on the next stroke and try to forget about the never-ending to-do list.”

“The biggest benefit of swimming is mindfulness,” agrees Rohan Taylor, state head coach Vic/Tas for Swimming Australia. “[It’s] all about breath control, so immediately you’re moving yourself into a more mindful state,” he explains.

BREASTSTROKE

GOOD FOR: KILOJOULE BURN Imagine there’s a rope on the surface of the water and you’re using it to pull yourself along: reach your arm out as far as you can, then, to stretch further, rotate your body. Arms should stay close to the body, moving front to back in a straight line; fingers together but relaxed.

GOOD FOR: BUILDING LOWER-BODY POWER Focus on pulling your feet to your bum, then, with flexed feet, push your legs out wide behind you.

With your arms extended just below the surface, press each arm out and around in a small circle, ending with your hands together in front of your chest.

And breathe Inhale every third stroke, alternating the direction you turn your head. Breathe in when your mouth is out of the water and gently exhale when your face is in the water.

And breathe Inhale as you begin each stroke, bringing your face out of the water. Exhale into the water in time to inhale again as you raise your head for the next stroke.

B U T T E R F LY K I C K S

BACKSTROKE

GOOD FOR: CORE STRENGTH The movement is from your hips, not your legs. Mimic a hula-hooping action, but up and down rather than in a circular motion. Keep your legs together and you’ll find they follow your hips. It’s easier to learn when on your back, so face-up with your arms raised and focus on your legs and hips.

GOOD FOR: TONING ARMS AND SHOULDERS It’s the same theory as freestyle – reach out as if you’re pulling on a rope behind your head. Keep your head still and rotate and stretch through your torso to propel yourself, with your shoulder rising out of the water to meet your chin on each stroke.

And breathe If you’re on your back, breathe normally; if not, breathe in on every third stroke.

And breathe Breathe as normal, just as you would when exercising out of the water.

F EBR UARY 2020 womensheal th.com .a u 107

Yet limited knowledge of technique, or how to build it, is likely stopping you making the most of your time in the water. “But with just a little work to improve your efficiency, you can completely change your swimming ability,” promises Pickering.

If you get bored doing laps on your own, join a recreational squad at your local pool: not only will a coach help you with form, but it can be just as social as your Saturday morning yoga. “Exercising with other people makes you more consistent because you’re accountable to others, but it also makes it so much more fun,” Campbell explains.

It will even give you a full-body workout.

“Mixing up your strokes is the best [way to do this],” says Pickering. “You’d be surprised at the work even good swimmers have to do to move when holding a float and only using their legs.”

Convinced? Pull on your cossie for Pickering’s ultimate swim guide.

Want to really home in on your underwater mindfulness practice?

“Play around with your breath pattern,” suggests Taylor. To do that, he says to “breathe every two strokes, then every three strokes, then every four strokes, and then go back to two.” Why does this work? “Breathing like this takes your [focus] away from thinking about other things too much,” he says.

Zen: found.

10 8

Floating on a dream

fitness

YOUR SOFA TO SWIM ME R P LAN Ready to dip your toes into swimming for fitness? Follow Pickering’s plan to go from doggy paddler to top-drawer swimmer in just five weeks.

Aim for two sessions a week, focusing on developing technique for the first fortnight, then mix it up and find what works for you.

WEEK ONE SESSION 1

TECHNIQUE

SESSION 2

LOWE R BODY

Take a 10-sec rest between each exercise. The focus is on developing good technique, so take more rest if you need to in order to maintain proper form.

Take a 20-sec rest between each exercise. This session will develop your lowerbody strength and fitness while focusing on your leg technique on each stroke.

4 x 25m F R E E S T Y L E COUNTING DRILL Swim normally for your first length, counting your strokes, then try to do four fewer on the second length. Swim normally for your third length, then four fewer strokes on the fourth.

This will encourage you to stretch out each stroke and make it count.

WARM-UP 100m full-body swimming, choosing whichever stroke(s) you like.

4 x 25m F R E E S T Y L E FISTS DRILL On every other length, ball your hands into fists and swim freestyle with them fixed like this.

4 x 25m F R E E S T Y L E FINGER-DRAG DRILL As you bring your arm forwards, instead of your hand coming all the way out of the water, raise your elbow and drag your fingertips along the surface.

4 x 25m B R E A S T S T R O K E COUNTING DRILL Swim normally for your first length, counting your strokes, then try to do three fewer on the second length. Swim normally for your third length, then three fewer strokes on the fourth.

4 x 25m B R E A S T S T R O K E FISTS DRILL On every other length, ball your hands into fists while swimming breaststroke.

4 x 25m B R E A S T S T R O K E TWO KICKS TO ONE PULL Swim one stroke normally, then repeat the same leg movement but, this time, hold your hands out in front together. Alternate between the two. Easy!

4 x 25m B A C K S T R O K E FISTS DRILL Ball your hands into fists while swimming backstroke on every other length.

4 x 25m B A C K S T R O K E DOUBLE ARM Swim each stroke with both arms moving in sync. Try to do the backstroke leg kick but, if it’s too tricky, change to breaststroke legs.

8 x 25m F R E E S T Y L E Hold a small float on the surface with both arms in front of you. Use only your legs to power the stroke.

8 x 25m B R E A S T S T R O K E Hold a small float on the surface in front of you with both arms outstretched. Use only your legs to power the stroke.

8 x 25m B A C K S T R O K E Hold a small float or kickboard on your chest with your arms crossed across it. Use only your legs to power the stroke.

4 x 25m F R E E S T Y L E POWER KICK Hold a small float or kickboard upright and under the water in front of you with your arms outstretched. Your legs should power you enough to push the float through the water.

WARM-DOWN 100m backstroke or breaststroke at a gentle pace.

41 The percentage by which your risk of death from cardiovascular disease falls if you swim regularly, according to The Health and Wellbeing Benefits of Swimming report . So dive in.

FEB R UA RY 2020 women shea lth.co m.a u 109

fitness

SESSION 1

UPPE R BODY

Take a 20-sec rest between each exercise. This session will focus on your arm technique and upperbody fitness. Win-win!

WARM-UP 100m full-body swimming at a gentle pace – any stroke.

6 x 50m F R E E S T Y L E 6 x 50m B A C K S T R O K E Hold a small float between your legs or cross your ankles so your legs are out of action.

Use your arms to power you.

8 x 25m B R E A S T S T R O K E Take your legs out of action as before and use your arm power.

6 x 50m F R E E S T Y L E As before, hold a small float between your legs. If you can, add paddles to your hands to work the upper body even more.

WARM-DOWN Repeat the warm-up.

SESSION 2

SPEED

This is about mastering different paces so you can differentiate between a gentle pace, medium pace and fast sprints to build your fitness.

WARM-UP 100m full-body swimming at a gentle pace – any stroke.

4 x 25m F R E E S T Y L E Increase your speed every length, then take a 20-sec rest.

10 x 50m F R E E S T Y L E OR BACKSTROKE Alternate between 25m at your maximum pace and 25m at a gentle pace for recovery. Take up to 30 secs rest every 50m.

2 x 25m F R E E S T Y L E power kick.

WEEKS THREE TO FIVE

If you feel like you’ve mastered the basics, it’s time to move on to full swimming sessions.

Not sure you’ve got your strokes nailed? Continue rotating the previous four sessions, twice a week, to build your practice. From here, we’ve given you six full sessions but, if you’d rather, you can mix and match your twice-weekly sessions to include any warm-up, main set, subset and warm-down – or forgo the subset if you’re short on time.

WEEK THREE

W E E K FO U R

W E E K FI V E

SESSION 1 WARM-UP 200m full-body swimming at a steady pace.

SESSION 1 WARM-UP 100m full-body swimming at a gentle pace; then 4x 25m freestyle, increasing your speed each length.

Take a 20-sec rest after your first 100m.

SESSION 1 WARM-UP 200m freestyle or backstroke at a steady pace.

MAIN SET 100m any stroke, legs only; 100m any stroke, arms only. Perform each stroke at a medium pace and repeat four times, taking a 30-sec rest between each stroke type.

SUBSET 25m fists drill of any stroke; 25m of the same stroke, swimming normally. Repeat four times, taking a 20-sec rest every 50m.

WARM-DOWN 100m full-body swimming at a steady pace.

SESSION 2 WARM-UP 100m freestyle at a gentle pace; 100m holding a float in front of you to work your legs.

MAIN SET 100m backstroke; 100m freestyle.

Repeat up to five times at a medium pace, taking a 30-sec rest between each stroke type.

SUBSET 50m freestyle, breathing every third stroke; 50m freestyle, breathing every seventh stroke.

Repeat up to three times at a medium pace, taking a 20-sec rest between each stroke type.

WARM-DOWN 100m swim holding a float out in front of you to work your lower body on whichever stroke you like.

2 x 25m A N Y S T R O K E , legs only.

Do freestyle power kicks at full speed for two lengths. Then free-swim at a steady pace using just your legs. Take a 20-sec rest between each stroke type. Repeat three times.

WARM-DOWN 200m of full-body swimming at a gentle pace – any stroke.

11 0 wo me ns h ea l th .co m .a u F EBR UARY 2020

MAIN SET 2x 25m any stroke at maximum speed; 25m any stroke at a gentle pace. Repeat up to 10 times, taking a 30-sec rest every 75m. Wear paddles to boost the intensity of your upper-body workout.

WARM-DOWN 200m full-body, steady pace.

SESSION 2 WARM-UP 100m freestyle at a gentle pace, 100m holding a float out in front of you to work your lower body on any stroke you like.

MAIN SET 2 x 100m any stroke, arms only; 100m any stroke, legs only.

Repeat up to three times at a steady pace, taking a 30-sec rest between each stroke type.

SUBSET 25m freestyle, counting strokes; 25m freestyle, with four fewer strokes. Repeat up to six times, taking a 15-sec rest after every 50m.

WARM-DOWN 200m full-body swimming at a steady pace.

“Lots of people swim with their heads so low that the water is going over the back of their heads and down their backs. But if you lift your head a bit, it changes your body position,” says Pickering.

“Imagine you’re like a speedboat, with the front lifted up higher rather than the back.”

MAIN SET 50m backstroke; 100m freestyle; 150m backstroke; 200m freestyle; 150m backstroke; 100m freestyle; 50m backstroke.

Perform each stroke at a medium pace, taking a 30-sec rest between each stroke type and adding paddles or fins to up the intensity.

SUBSET 50m butterfly kicks, front or back; 50m any stroke at a steady pace. Repeat up to three times, taking a 30-sec rest between each stroke type.

WARM-DOWN 200m backstroke at a steady pace.

SESSION 2 WARM-UP 100m any stroke at a steady pace; 100m holding a float in front of you, working your legs; 100m with a float between your legs to work your upper body.

MAIN SET 200m freestyle at a medium pace; 100m any stroke using only your legs at a steady pace.

Repeat up to four times, taking a 30-sec rest between each stroke type.

SUBSET 2x 25m double arm backstroke; 2x 25m fists drill of any stroke.

Repeat up to three times, taking a 20-sec rest between each stroke type.

WARM-DOWN 200m full-body swimming at a steady pace. wh

ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: JAN WELTERS/ TRUNK ARCHIVE. ILLUSTR ATION: LIZZ Y THOMAS

W E E K T WO

Let’s lose weight together Leisel Jones Olympic Gold Medalist FatBlaster Ambassador

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Food Hub Think celebrity diets are all shakes and supplements? Not when Elsa Pataky’s cooking

Mmm s ti r-f r y (p118)

115

WITH SA D ATES, ALMONDS AND ROSEMARY SERVES 2–4

◆ 100g rolled oats ◆ 750ml almond milk, rice milk or water ◆ Sea salt flakes ◆ 4 dates, halved and pitted ◆ A few drops of extra virgin olive oil ◆ 2 tsp rosemary leaves, finely chopped ◆ 115g honey ◆ 2 tbs full-fat Greek yoghurt ◆ 80g chopped almonds

She may be married to ‘Thor’, but Elsa Pataky is no sidekick.

She’s an actress, mother of three and all-round superwoman slaying the wellness space. Hailed for her balanced approach to healthy living, her new book Strong is no exception.

It’s packed with body-fuelling recipes that will not only fill your plate and pantry but also help you cultivate a positive relationship with food. As she told us when she starred on our cover last year, “I hate extremes in everything ... you have to find what your body craves and what is good for it.” On that note, we’ll have what she’s having.

11 6

1. Preheat the oven to 180°C. 2. Place the oats in a saucepan along with the milk or water and a pinch of salt.

Bring to the boil, stirring constantly with a wooden spoon to make sure the bottom doesn’t burn. Reduce the heat and simmer for 5–7 mins until the porridge starts to become thick and creamy.

3. Meanwhile, place the dates on a baking tray and toss with the oil, rosemary and a pinch of salt. Bake for 6 mins. Remove from the oven and keep warm.

4. Once the porridge reaches your desired consistency, stir in half the honey and spoon into serving bowls. Top with the yoghurt, dates, almonds and the remaining honey.

Food Hub Use a light drizzle of agave syrup to add sweetness to your meals. Reason? It has a subtle taste that doesn’t overpower any of the other flavours.

SERVES 2

100g millet 500ml vegetable stock or water Sea salt flakes 2 tbs extra virgin olive oil, plus extra for drizzling 1 head broccoli, washed and dried 3 tbs mint leaves, chopped 3 tbs basil leaves, chopped 2 tbs dill fronds, chopped 3 tbs olive oil mayonnaise 2 tbs currants 2 tsp light agave syrup 2 tbs lemon juice 2 organic eggs 2 cups (about 60g) rocket, washed and dried

X ½ cup sauerkraut (or any fermented cabbage) Freshly ground black pepper to taste Lemon wedges, to serve . Place the millet in a frypan over a medium heat and toast for about 6 mins, stirring constantly to prevent it from burning. This will bring out the nuttiness of the grain and make it a lot more flavourful.

Transfer the toasted millet to a saucepan with the vegetable stock or water and bring to the boil. Reduce the heat, cover and simmer for 15 mins. Turn off the heat and leave to sit

for a further 10 mins. Fluff the millet with a fork, then season with salt and a drizzle of oil.

Cut the broccoli head (florets and stem) into small pieces and place in a bowl. Add the oil, herbs, mayo, currants, agave and 1 tbs of the lemon juice. Mix well and season to taste with salt. Set aside.

Half-fill a small saucepan with water (enough to cover the eggs) and bring to a rolling boil. Reduce the heat to a gentle simmer and carefully crack one egg into the water.

With a spoon, move the egg white gently around the yolk to keep it contained. Cook

for 5 mins. The white should be nice and firm but the yolk should still feel soft with a small bounce. Remove the egg with a slotted spoon and place on paper towel to drain.

Repeat with the other egg.

Place the rocket in a bowl.

Drizzle with olive oil, sprinkle with salt. Add the remaining lemon juice. Toss lightly.

To serve, scoop the broccoli salad into two shallow bowls.

Add the cooked millet and sauerkraut. Finish with a poached egg, a handful of rocket salad and a grind of black pepper. Serve with lemon wedges on the side.

117

AND MINT YOGHURT SERVES 2

◆ 250g green beans, trimmed ◆ 1 bunch of kale, stems removed, leaves kept in long strips ◆ 3 tbs extra virgin olive oil ◆ Sea salt flakes and freshly ground black pepper ◆ 2 x 85g pieces red snapper or similar white fish fillet, skin on, pin-boned ◆ 3 tbs pine nuts, toasted ◆ Lemon wedges, to serve MINT YOGHURT ◆ 125g full-fat Greek yoghurt ◆ 1 Lebanese cucumber, peeled and grated ◆ ½ garlic clove, crushed and finely chopped to a paste ◆ 2 tbs mint leaves, finely chopped

◆ 1 tbs lemon juice, plus extra to serve ◆ Sea salt flakes and freshly ground black pepper 1. Bring a small saucepan of water to the boil. Add the beans and cook for 30 secs. Drain and immediately plunge into 750ml of iced water to stop the cooking process.

Drain again and set aside. Nice one.

2. To make the mint yoghurt, place all the ingredients in a small bowl. Mix well and set aside.

3. In another bowl, toss the kale leaves with 1 tbs of the oil and a pinch of salt until well coated. Set aside.

4. Heat a grill plate (barbecue, oven or stovetop) to medium–high.

5. Pat the fish dry and season with salt and pepper.

Rub over 1–2 tbs of the remaining oil (or use a nonstick spray directly on the grill). Place the fish, skin-side down, on the hot grill plate and sear for 3–4 mins.

Flip and cook for a further 3 mins.

Transfer to a warm plate, skin-side up, and cover to keep warm.

6. Clean the grill and return it to a medium–high heat.

7. Arrange the kale on the grill and cook for 2 mins, turning frequently to prevent burning.

Transfer to a bowl with the beans, pine nuts and ⅓ cup (90g) of the mint yoghurt.

Gently toss to coat.

8. To serve, divide the kale mixture between two plates. Top with the fish and serve with lemon wedges.

PO K

SERVES 4

◆ 3 tbs toasted sesame oil ◆ 230g organic pork fillet, cut into 1cmthick slices ◆ Sea salt flakes and freshly ground black pepper ◆ 2 garlic cloves, finely grated ◆ 2 tsp ginger, finely grated ◆ 1 small red onion, finely sliced ◆ 75g fresh shiitake mushrooms, finely sliced ◆ 1 large carrot, diagonally sliced ◆ 1 red capsicum, deseeded and finely sliced

Store any leftover mint yoghurt in an airtight container in the fridge for up to 3 days.

11 8

LE

◆ ½ bunch of broccolini, chopped ◆ 180g soba noodles ◆ 2 spring onions, green part only, shredded ◆ 1 tbs sesame seeds, toasted SAUCE ◆ 2 tbs rice wine vinegar ◆ 1 tbs tamari ◆ 1 tbs light agave nectar ◆ 1 tbs lime juice ◆ Sea salt flakes and freshly ground black pepper 1. To make the sauce, place all the ingredients in a small jug with 2 tbs of water and whisk together.

2. Bring a saucepan of water to the boil.

3. Meanwhile, heat 1 tbs of the sesame oil in either a large wok or frypan over a high heat.

4. Add the pork, season with salt and pepper and stir-fry for 3 mins,

so that all sides are well browned.

5. Add the rest of the sesame oil, along with the garlic, ginger, onion, mushroom, carrot, capsicum and broccolini.

6. Stir-fry for 5 mins until the vegetables are golden and the pork is cooked through.

7. Drop the soba noodles into the saucepan of boiling water, swirling them around to prevent them from sticking together. Cook for 3 mins. Drain and rinse under cold running water, then drain again.

8. Divide the noodles and vegetable stir-fry among plates or shallow bowls.

Drizzle with the sauce and sprinkle over the spring onion and sesame seeds.

Food Hub

X

ROASTED ONION SERVES 2

X 2 x 75g pieces of eye fillet or scotch fillet (about 3cm thick), trimmed of any visible fat X 3 tbs extra virgin olive oil X 1 large onion, skin left on, halved X Sea salt flakes and freshly ground black pepper X 20g organic butter, melted X 1 small cos lettuce, trimmed, washed, dried and quartered lengthways X 1 tbs red wine vinegar X 30g panko breadcrumbs

6 basil leaves, finely sliced (optional) 1 tsp fennel seeds 1. Preheat the oven to 200°C. Take the beef out of the fridge and give it 30 mins to get to room temperature.

2. Heat 1 tbs of the oil in a small ovenproof frypan over a medium heat. Add the onion halves, cut-side down, and cook for 5 mins. Flip them so they’re skin-side down and transfer the pan to the oven. Bake for 15 mins until they’re fork tender.

Remove from the oven, cover the pan and then set aside.

3. Brush a chargrill pan with 1 tbs of the remaining oil and place over high heat. Season the beef on both sides with salt and pepper and place on the hot pan. Sear for 1 minute on each side. Reduce the heat to medium and cook the beef for a further 2 mins on each side.

Transfer to a warm plate, cover and allow to rest for 4 mins.

4. Return the chargrill pan to medium heat. Brush with the butter, add the lettuce

pieces and cook for 4 mins until slightly charred. Sprinkle with salt, pepper and the red wine vinegar and set aside.

5. Heat the remaining oil in a small frypan over a medium– low heat. Add the breadcrumbs and a small pinch of salt. Cook, stirring frequently, for about 3 mins until golden brown.

6. To serve, slice the beef and pour over the resting juices.

Peel the onion layers out like petals, add the warm lettuce and sprinkle over breadcrumbs, basil and fennel seeds. Dig in!

FEB RUA RY 2020 womensheal th.co m. a u 119

SERVES 4

X 2 tbs extra virgin olive oil X 1 eggplant, chopped into 3cm pieces X 2 garlic cloves, roughly chopped X 1 large onion, roughly chopped X 2 tsp ground coriander 1 tsp smoked paprika X 1 tbs sherry vinegar X 1 tbs light agave syrup X 2 tsp sea salt flakes X 2 x 400g cans crushed tomatoes 1 bay leaf X 1–2 thyme sprigs X 2 tbs chopped flat-leaf parsley leaves, plus extra to serve

120

X 3 tbs parmesan, finely grated MEATBALLS X 600g beef mince X 1 organic egg X 30g panko breadcrumbs X 2 tsp fennel seeds X 3 tsp sea salt flakes X 1 tbs balsamic vinegar X 2 tbs flat-leaf parsley leaves, finely chopped X 2 tbs basil leaves, finely chopped X 1 tbs extra virgin olive oil X 1 tbs Worcestershire sauce X 1 onion, grated . Preheat the oven to 220°C. Heat 1 tbs of the oil in a large saucepan or frypan over a high

heat. Add the eggplant and saute for 5 mins until the flesh begins to darken. Set aside.

Heat the remaining oil in the pan and saute the garlic and onion for 4 mins, stirring often until softened but not browned. Now add the coriander, paprika, vinegar, agave and salt and cook, stirring, for 3 mins. Return the eggplant to the pan and saute for another 6 mins.

Finally, add the tomatoes, bay leaf, thyme and parsley and mix well. Taste and season with more salt if needed, then reduce the heat to a simmer and then cover.

To make the meatballs, place all the ingredients

in a bowl and mix well.

Roll the mixture into 5cm balls (about 12).

Heat a non-stick frypan over a high heat. Add the balls in batches and brown for 3 mins, keeping them moving to ensure they get a nice caramel colour all round. Transfer the meatballs to a baking dish.

6. Check the consistency of the sauce. If it is too watery, uncover and cook for a few mins until the liquid reduces. Carefully pour the sauce over the meatballs in the dish, spreading them out so they cook evenly.

Bake for 15–20 mins until the meatballs are cooked through.

Scatter with grated parmesan and extra parsley. Delicious.

Food Hub

Before cooking, place the clams in a large bowl and cover with cold water. Leave them to soak for 30 mins, then rinse well and drain. This helps wash away any sand. Easy.

SERVES 2

1.25 litres fish stock 3 tbs extra virgin olive oil 6 large raw prawns, peeled and deveined with tails intact Sea salt flakes and freshly ground black pepper 2 garlic cloves, finely grated 1 small onion, finely chopped 200g millet 125ml dry white wine (such as sauvignon blanc) 1 pinch of saffron threads 200g fresh baby clams (see tip) or mussels, scrubbed and debearded

20g organic butter TO SERVE 40g parmesan, finely grated 3 tbs flat-leaf parsley leaves, finely chopped (optional), Lemon wedges . Heat the stock in a small saucepan over a medium– high heat. Cover, reduce the heat to low and keep hot.

Place a heavy-based saucepan or frypan over a medium–high heat. Add 1 tbs of the oil and coat the pan evenly. Season the prawns

with salt and pepper and gently place in the hot pan.

Sear for 2 mins on each side to get some prawn flavour into the oil. Remove the prawns and then set aside.

Reduce the heat to medium and add the remaining oil to the pan, along with the garlic and onion. Saute for about 5 mins, stirring until softened but not browned. Add the millet and cook, stirring, for 3 mins. Add the wine and cook for 1 min to burn off the alcohol, then add the saffron, a pinch of salt and 250ml of the stock. Increase the heat to high and continue stirring.

As the millet absorbs the liquid, gradually add more stock, 3 tbs at a time, until there is about 125ml of stock left. Arrange the prawns and clams or mussels over the millet. Cover and cook (still on high) for 5 mins until all the shellfish open.

Remove the lid and add the butter and remaining stock.

Move around with a spoon to loosen everything. The millet should be slightly al dente and saucy, and not lumpy or dry.

Serve topped with the parmesan and parsley (if using), with lemon wedges on the side.

12 1

SERVES 4

3 tbs grapeseed oil or light-flavoured olive oil X 3 garlic cloves, crushed X 2 tsp ginger, finely grated X 1 Asian eschalot, finely grated X ½ cup (150 g) white miso paste X 1 tbs lime juice X 2 tbs tamari 280g (1 large) chicken breast fillet, thinly sliced X Sea salt flakes X 1 small carrot, finely sliced 75g finely sliced shiitake mushrooms X 80g sugar snap peas X 50g mung bean sprouts X 50g well-packed baby spinach leaves

122

. Heat 1 tbs of the oil in a saucepan over a medium heat. Add the garlic, ginger and eschalot and saute for 3–4 mins, stirring to extract the flavours. Carefully pour in 1.5 litres of boiling water and bring to a high simmer.

Place the miso in a small mesh strainer and lower into the water. Whisk gently to gradually break apart the lumps. When the miso is completely smooth, add the lime juice and tamari, then cover and leave to simmer while you prepare the chicken and vegetables.

Heat another tbs of oil in a frypan over a high heat.

When hot, add the chicken and a little salt. Cook for

5 mins, turning frequently, until the chicken is a nice golden colour. Transfer to a plate and set aside.

Add the remaining tbs of oil to the pan and reduce the heat to medium–high. Add the carrot, mushroom, peas and bean sprouts, sauteing for 1 min after each addition.

Once all the vegetables are in the pan, cook for a further 3 mins, stirring frequently.

Return the chicken to the pan and then toss through the vegies until the chicken is cooked through.

To serve, divide chicken and vegetables among bowls.

Sprinkle over the spinach and pour over the hot miso broth to cook the spinach. Enjoy!

Want more from Elsa?

Pick up a copy of Strong for extratasty recipes (Plum, $34.99).

PHOTOGR APHY: GEORGIA GOLD

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Food Hub

n a e

The slightly awks always cut it taste-wise. But here to prove plant lovers can have their cake, and eat it too, is blogger and chef Anthea Cheng (@ rainbownourishments). She’s serving up the ultimate sweet-tooth satisfiers for you to try!

CHOCOLATE FUDGSICLES Many vegan ice-cream recipes ask you defrost before you dive in, but who wants to wait for ice-cream? To avoid this dilemma, I used a selective combination of ingredients to prevent the popsicles from freezing rock hard. Due to the high fibre and natural oils in dates and nut butter, they never completely freeze so you can eat them straight from the freezer, no waiting!

Yep, just how we like it.

MAKES 4 POPSICLES

POPSICLES ◆ 1/2 cup pitted dates, soaked in water for 2 hours ◆ 1/2 cup almond butter ◆ 1/2 cup coconut cream ◆ 1/4 cup plant-based milk, such as almond, soy or coconut ◆ 3 tbs cocoa or raw cacao powder COATING ◆ 1/2 cup store-bought vegan chocolate ◆ 1/2 cup chopped almonds or other nuts

1. Drain the dates. Add them to a high-powered blender with all the popsicle ingredients.

Blend until the mixture is as smooth as possible.

2. Spoon the mixture into your popsicle moulds and place sticks in the popsicles. Freeze for at least 4 hours or until the popsicles are frozen solid.

3. Remove the popsicles from their moulds and store them in an airtight container.

4. Melt the chocolate in a small saucepan or over a double boiler. Quickly

spoon the chocolate over each popsicle and decorate with nuts as desired. The temperature of the popsicles will set the chocolate straight away. Enjoy the popsicles immediately or store them in an airtight container in the freezer for up to 2 months.

FEB RUA RY 2020 women shea lth.co m.a u 12 5

The fruity and slightly tart flavour of raspberries in these cookies complement the creamy, sweet white chocolate.

I prefer using granulated sugar rather than liquid sweeteners in cookies, as the latter tends to make them too chewy.

MAKES 12–15 COOKIES ◆11/4 cups white rice flour or all-purpose flour ◆ 11/4 cups almond meal ◆ 1/2 cup coconut sugar ◆ 1/2 cup vegan white chocolate chips or chopped white chocolate ◆ 1/2 tsp baking soda ◆ Pinch of salt ◆ 1/3 cup light-tasting vegetable oil, such as sunflower ◆ 3 tbs aquafaba ◆ 2–4 tbs plant-based milk, such as almond, soy or coconut, as needed ◆ 1/2 cup frozen or 65g fresh raspberries

It’s worthwhile to bake these oats just to make your home smell amazing! This is one of my more indulgent breakfasts, even though it’s so easy to prepare. The inside has a custard-like creaminess, like stove-cooked oats, but the surface is crispy like the top of a creme brulee! I like to prepare this the night before, pop it in the oven when I wake up, and get ready for the day. By the time I’m done (or properly awake), I have a hot breakfast waiting for me.

MAKES 4–6 SERVINGS ◆1 banana, mashed (optional), or 1/4 cup of your choice of sweetener (optional) ◆ 12/3 cups rolled oats ◆ 2 cups plant-based milk, such as almond, soy, or coconut ◆ Dash of ground cinnamon ◆ 1/2 cup blueberries ◆ 1 medium-size apple, core removed and thinly sliced 1. The night before, add the banana or sweetener (if using), oats and milk to a large container.

Mix until combined.

Set aside in the fridge.

2. Before you’re ready to dig in, preheat the oven to 180°C. Mix the cinnamon and blueberries into the oats. Pour the oats into an ovenproof dish and arrange the sliced apple on top.

3. Bake the oats for 30 mins or until the surface is slightly golden brown. Enjoy warm by itself or with plant-based milk or yogurt. The oats are best eaten fresh out of the oven, but leftovers can be stored in an airtight container in the fridge for up to 3 days.

126 wo m ensh ea l t h .co m . a u F E BR UARY 2 02 0

1. Ready to bake? First, preheat oven to 180°C. 2. Add all of the dry ingredients to a large mixing bowl. Mix until combined and there are no lumps apart from the

TIP

Make ice-cream sandwiches by placing two cookies together with a scoop of ice-cream!

white chocolate. Add the oil, aquafaba and milk and mix until it forms a dough. Add more milk if the dough isn’t coming together. The dough should be soft and still pliable. Next, gently fold the raspberries into your cookie dough.

3. Take about 25g of cookie dough at a time, roll into balls, and flatten on a lined baking tray, leaving some space between the cookies.

Repeat until all the dough has been used.

4. Bake the cookies for 12 to 15 mins or until the edges are golden brown. Cool on a wire rack and enjoy them warm. When the cookies are completely cool, store them in an airtight container. They can be stored in the fridge for up to 1 week or in the freezer for up to 1 month.

Food Hub

I love this version of the Aussie bakery favourite as the caramel is naturally sweetened with whole dates and balanced with earthy nut or seed butter. The crunchy base contrasts with the smooth filling and creamy chocolate.

I added a little coconut cream to the topping so it’s easier to cut, but not too much so you still keep the ‘snap’ of the choc on conventional slices.

MAKES 18 SMALL SLICES BASE ◆ 11/2 cups almonds, or any other nut or seed ◆ 1/3 cup pitted dates, soaked in water for at least 4 hours ◆ 1/2 tsp ground cinnamon (optional) ◆ Pinch of salt CARAMEL LAYER ◆ 11/2 cups pitted dates, soaked in water for at least 4 hours ◆ 1/2 cup almond butter, or any other nut or seed butter ◆ 3 tbs coconut oil ◆ 2 tbs coconut nectar or maple syrup (optional) ◆ 1 tsp lucuma powder (optional) CHOCOLATE GANACHE TOPPING ◆ 11/3 cups store-bought vegan chocolate, melted ◆ 2 tbs coconut cream 1. Line a 20cm square cake pan with baking paper.

2. To make the base:

add the almonds to a food processor and process until it forms coarse crumbs. Drain the dates and add them to the food processor with the cinnamon and salt. Process the ingredients until they are well combined. Scoop the mixture into the cake pan and press down to create a firm and even base.

3. To make the caramel layer: drain the dates and reserve the soaking liquid.

Add the drained dates and rest of the ingredients to a high-powered blender. Blend on medium to high for 3 to 5 mins or until the mixture is very smooth and has no more chunks of nuts or dates. If the mixture is quite thick or the oils are separating from the solids, add some of the reserved date liquid and blend again.

Pour the caramel mixture on the top of the base and smooth the surface with the back of a large spoon or a cake scraper.

4. To make the chocolate ganache: add all the ingredients to a mixing bowl. Blend with a stick blender for 1 min or until all the ingredients are combined and there are no oil streaks on top. Pour onto the caramel layer and decorate if desired.

Set aside in the fridge or freezer overnight.

5. Run a sharp knife under hot water, dry it with a tea towel, and cut the slice straight from the freezer.

The freezer firms the caramel, preventing the chocolate from crumbling when you cut into it.

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Food Hub

Gluten-free vegan baking is notoriously difficult, but this recipe makes it a breeze. Fine white rice flour and the natural oils in almond meal allow these delish muffins to be fluffy and moist. The lemon helps tenderise or soften the gluten-free flours, which gives the muffins a nicely delicate crumb.

MAKES 12–16 MUFFINS CRUMBLE ◆ 1/4 cup white rice flour or allpurpose flour ◆ 1/2 cup shredded coconut ◆ 2 tbs rice malt or maple syrup, or any other plant-based liquid sweetener MUFFINS ◆ 11/2 cups white rice flour or allpurpose flour ◆ 11/2 cups blanched almond meal ◆ 3/4 cup coconut sugar ◆ 2 tsp baking powder ◆ 11/2 cups plant-based milk, such as almond, soy or coconut ◆ 1 cup fresh or 1/2 cup frozen blueberries

128 wo me n shea l t h .co m . a u F EB R UARY 2020

◆ 1/2 cup light-tasting vegetable oil, such as sunflower ◆ 2 tbs lemon juice and zest (about 1 lemon) 1. First, preheat the oven to 180°C. Then get busy.

2. To make the crumble: in a medium-size bowl, add all the ingredients.

Mix everything with your fingertips until crumbly and thoroughly combined. Set aside.

3. To make the muffins: in a large-size bowl, combine all of the dry ingredients. Mix until evenly combined and there are no lumps. Add the wet ingredients and mix until just combined or until there are no more lumps of flour. If you are in a warm climate, the

muffin batter may be a little runny, this is fine.

4. Scoop the muffin batter into lined muffin pans, filling each very close to the top. Sprinkle the crumble mix evenly on top of the muffins.

5. Bake the muffins for 25 to 30 mins or until a skewer can be inserted into the centre of a muffin and it comes out clean. Cool the muffins on a wire rack.

6. The muffins are best eaten the day they’re baked. However, you can store them in an airtight container at room temperature for 3 days, in the fridge up to 1 week, or in the freezer for up to a month.

Warm the muffins before you devour them. wh

Want even more vegan treats?

Pick up Anthea Cheng’s book Incredible Plant-Based Desserts (Quarto Books, $39.99) for sweet ideas.

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Dr Megan Rossi

By Harriet Sim

In her day job, Dr Megan Rossi talks a lot of crap. No, seriously – she’s the dietitian and force behind @theguthealthdoctor, on a mission to deliver easy-todigest (pun intended) facts, without the BS. Here, the author of new book Eat Yourself Healthy (Penguin Random House, $45) talks self-care, trusting your gut and what your day on a plate should really look like.

“My first conscious memory of the gut wasn’t a happy one.

My grandma passed away from bowel cancer during my nutrition and dietetics degree, and I couldn’t help but wonder whether she’d still be with us if talking about our bowels wasn’t such a socially taboo topic. This drove me to set up an evidencebased social media account back in 2017.”

“No matter how hectic my day is, I always try to take just 15 minutes every morning for mindfulness.

This helps me reset and feel

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calm. For my gut, I take a shot of kefir and do my gut-directed yoga flow − even if it’s just for 10 minutes, I find it really improves my focus. My absolute nonnegotiable is a walk with my Boston terrier, Pistachio.”

“The biggest myth about the gut is that you need to have an extreme or restrictive diet to look after it.

Gut health is all about eating an inclusive diet, moderation and plant diversity.

I’d love for us to focus more on what you can add to your plate, rather than what you should avoid.

My top tip? Aim to eat a more diverse range of plant-based

foods – 30 different types a week if you can – from fruits, vegetables and whole grains to legumes, nuts and seeds.”

“There is something powerful about listening to our gut feelings when we’re making some decisions. My gut told me to turn down a big brand endorsement and instead start my own company – and it’s the best decision I’ve ever made. When it comes to my work ethos, something that really resonated was, ‘Work hard in silence, let success be your noise.’ My mum used to tell me this and it stuck with me.” wh