Thrive Health and Wellbeing Magazine Strive Health and Physio Issue 4

I S S U E 4 | D EC E M B E R 2020

Strive Health & Physio

WELLBEING VIDEOS & INFO FOR YOU AND YOUR FAMILY

 Elle Halliwell’s life or death decision  Smoking hot initiative for embattled wildlife  Time to show compassion for yourself  HIIT the road – a faster way to fitness and weight loss  The practice of mindful drinking  Are you paying the “Laziness Tax”?

ISSUE 4

Welcome

Hello and welcome to the 4th issue of Thrive magazine! Four issues in and we are excited to be continuing to bring you such amazing stories and content from topics provided by our health and wellbeing leaders, made even more relevant as our world starts to get back to a ‘new’ normal.

Thank you again for all the terrific feedback and valued suggestions for the topics and updates you would like to see more of in future issues. Many of these from the previous issue have found their way into this feature-packed version.

With December upon us and a summer of fun ahead, where we can take the opportunity to de-stress and unwind, you’ll find in this issue of Thrive we have content to help you keep in check what normally is an ‘over indulging’ time, the opportunity to review your finances by mitigating the ‘Laziness Tax’ and when celebrating with friends and family during the festive period how to still enjoy yourself with mindful drinking.

Additionally you’ll be captivated by the yearly Firefighter Calendar and the focus our front line heroes bring to the support of our Australian Wildlife, whom this time last year were really doing it tough during the bushfires.

We want to make sure we keep tapping into the topics and issues vital to your physical and emotional wellbeing, and that will enhance your quality of life.

So we’d love to hear from you. Please turn to Page 48, where we ask for your feedback about Thrive.

By way of thanks, five readers will receive a

Give Away

$50 Pre-paid Master/Visa card

Enjoy the issue and we’ll see you again next month.

PUBLISHED BY

Thrive Magazine | www.thrivemagazine.com.au CONTACT US

105 Carpenter Street, Brighton, Victoria 3186 Phone: 03 9592 8986 PUBLISHERS Lachlan McPherson & Anthony McCabe EDITOR Jenni Gilbert PARTNERSHIPS MANAGER Kirien Withers PRODUCTION Mick Carney

Blue Banana Graphics & Design - Kelsie Spies CONTRIBUTORS Tory Archbold, Cassie Cameron,

Olivia Crumpton, Dr Natalie Flatt, Elle Halliwell, Lee Holmes, Brooke Jowett, Dr Jon Kozeniauskas, Peter Lord, Justine Schofield, Marionne deCandia

Inside Inside

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ELLE HALLIWELL’S LIFE OR DEATH DECISION

SPECIAL FEATURE CELEBRITY SPEAK

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SMOKING HOT INITIATIVE FOR EMBATTLED WILDLIFE ELLE HALLIWELL’S LIFE OR DEATH DECISION

WELLMIND SPECIAL FEATURE

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TIME TO SHOW YOURSELFFOR COMPASSION SMOKING HOT INITIATIVE EMBATTLED WILDLIFE

MONEY WELLMIND

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REDUCE FOOD WASTE: HELP THE PLANET & SAVE $$$ TIME TO SHOW YOURSELF COMPASSION

BEAUTY MONEY

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B GOOD TO YOUR SKIN REDUCE FOOD WASTE: HELP THE PLANET & SAVE $$$

WELLMIND BEAUTY

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RID YOURSELF OF LIMITING SELF BELIEFS B GOOD TO YOUR SKIN

FITNESS WELLMIND

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HIIT THE ROAD – A FASTER WAY TO FITNESS RID YOURSELF OF LIMITING SELF BELIEFS AND WEIGHT LOSS

WELLNESS FITNESS

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BEAT – BETTER AVOIDWAY – TECH NECK HIIT THE ROAD STILL, – A FASTER TO FITNESS AND WEIGHT LOSS

WELLMIND WELLNESS

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THE PRACTICE OF MINDFUL DRINKING BEAT – BETTER STILL, AVOID – TECH NECK

MONEY WELLMIND

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ARE YOU PAYING THE “LAZINESS TAX”?

THE PRACTICE OF MINDFUL DRINKING

NUTRITION MONEY

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CARBS NEED NOT BE THE ENEMY ARE YOU PAYING THE “LAZINESS TAX”?

MOTIVATION NUTRITION CELEBRITY SPEAK MOTIVATION

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COVID TIMES VIDEO RESOURCE CENTRE  WHAT CAUSES PANIC CARBS NEED NOT BE THEATTACKS ENEMY 

STOP REMOTE WORK BURNOUT

COVID TIMES VIDEO RESOURCE CENTRE JUSTINE SCHOFIELD – GOURMET ON THE GO  

WHAT CAUSES PANIC ATTACKS STOP REMOTE WORK BURNOUT

NUTRITION CELEBRITY SPEAK

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SENSATIONAL SEAFOOD SANTA DISHES JUSTINE SCHOFIELD – GOURMET ON THE GO

NUTRITION

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GIVE US YOURSEAFOOD FEEDBACKSANTA AND DISHES SENSATIONAL

WIN WIN

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The agony and the ecstasy

IN 2016, HIGH FLYING JOURNALIST ELLE HALLIWELL DISCOVERED WITHIN TWO DAYS OF EACH OTHER THAT SHE HAD A RARE BLOOD CANCER – AND THEN THAT SHE WAS PREGNANT WITH HER FIRST CHILD. SHE RECALLS THE DECISION OF A LIFETIME SHE AND HER HUSBAND HAD TO MAKE.

By TORI ARCHBOLD By her late 20s, Elle Halliwell seemingly had it all: she was married to Nick, the love of her life, and a high-flying fashion and entertainment journalist across newspaper, radio and TV. But despite her success she felt anxious, burnt out, and suffered low self-esteem.

After her beautiful baby son, Tor, was born and she had completed her treatment, Elle made a pivot in her career. Her desire to raise awareness in the wellness space was sparked, writing her best-selling book A Mother's Choice, and stepping into the public arena to share her story and inspire others.

In 2016, Elle’s life changed forever when she was diagnosed with chronic myeloid leukemia, a rare blood cancer, then discovered she was pregnant all within the space of 48 hours.

Today she is at peace, grateful and aligned with her values. To top it off she has started a jewellery-forhealing business, Auricle Ear Seeds, and is also a naturopath in training.

This time of hardship changed everything. Elle had to learn to trust the universe and herself. She needed to relinquish control and reassess her life’s values, making her decisions from a place of love, not fear.

Elle, now 35, recently shared her incredible story with me for a Powerful Steps’ Powerful Stories podcast (more about these podcasts over the page). Here are some powerful highlights of her journey.

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In hindsight I feel I built up my earlier career more on one part of me - the Ego Elle. When we're really young, just starting out in our careers, often that's the driving force. It’s things like making sure that what we do is going to be seen by other people as really cool or looks good in their eyes. Probably that drove a lot of my decisions when I was younger.

Who I am now is very much more focused around spirit. It's a bit of a challenge that we all have to overcome: ego versus spirit, to realise they are different things.

Sometimes it takes a health crisis or tragedy in your life, or some sort of adversity, to realise the difference. And that's what happened to me in 2016.

I got my foot in the door as an editorial assistant at The Sunday Telegraph [in Sydney] when I was around 20 and worked my butt off. I was ambitious as a young person and very much of the mindset that if you keep it in your mind and you believe it, you can achieve it.

Eventually I got a role as a cadet journalist. I really wanted to get into fashion and celebrity style so I started to pitch and write stories relating to those areas.

About six months into my cadetship, I was called into the deputy editor's office and told that the current style editor was leaving. Would I mind filling in for her until they found a replacement? All I could do was kind of nod my head and tiptoe out hoping she wasn't going to change her mind before I left the office!

I knew that this was my opportunity to really prove myself so they wouldn’t want to find anyone else!

So, at the age of 21, I became the Style Editor of The Sunday Telegraph. I also started dipping my toes into showbiz and entertainment, then health and beauty a bit later on.

"I’d just turned 30 and my health was not a priority. I put my work on top of every other area of my life. I missed out on so many social events and family moments because I was constantly putting work first."

Sometimes I think you've got to be careful what you wish for, because at this point I had everything that I "wanted" and had dreamed about. Yet at the same time I was crippled with anxiety and self-doubt.

It wasn’t to do with the kind of people I would interview. Sure, I’d feel a bit nervous ahead of some of the interviews I did but when I sat down opposite a big celebrity – be it The Rock, Kim Kardashian or Angelina Jolie – they were just normal people.

It was more of a worthiness thing, like why do I deserve to be in this position?

So I’d just turned 30, and things were going great in my love life. I had a beautiful husband, and work was manageable. But I was stressed to the limit, crippled with anxiety, and not sleeping well. My health was not a priority. I put my work on top of every other area of my life. I missed out on so many social events and family moments because I was constantly putting work first.

By the time I was in my late 20s I was doing a national radio show on Nova on Sunday nights and a showbiz segment on Sunday mornings for Nine's Today Show while in a full-time role at The Daily Telegraph [also in Sydney]. I was burning the candle at both ends, every single angle that you could imagine.

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CELEBRITY CELEBRITY SPEAK SPEAK

ELLE HALLIWELL IN HER OWN WORDS

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Then I decided that, being 30, it was time to start thinking about a family. I went to the doctor to get my folate and vitamin D tested because I thought maybe at the end of that year, I would start trying.

That's when I got results that I had too-high platelets. I didn't really know what that was, and Fashion Week was coming up, the busiest time of the year for me. So I just put it to the side as the doctor said: "Get another test. It could be the result of a virus that you had a week prior to coming to us."

Two weeks later I went to my GP to get the new test results, and my platelets were even higher.

That was on a Thursday and I was to see the hematologist the following Monday. In between those two appointments – within two days of my diagnosis – I found that I was pregnant with my first child.

To say I was in shock is a massive understatement.

A couple of weeks before the diagnosis I'd planned to go out with friends for dinner. Because I'd gone off the pill and wasn't being that careful, I thought I'd take a test just to make sure I wasn’t pregnant so I could have a few drinks. It was negative.

Then after my diagnosis I thought to myself, “What, if anything, could make this situation worse?’ All of a sudden it popped into my head, “Take another pregnancy test”. It was positive. I must've been in the very early stages when I took that first test. It was really, really difficult telling my loved ones that I had this rare form of blood cancer. But we didn't tell anyone at this point that I was also expecting. My thinking was: “This is not going to end well’.

That was reiterated to me when I saw the haematologist and he said: "I strongly advise you to terminate the pregnancy" because he wanted me to start on this revolutionary, relatively new drug for people with my illness.

I honestly do not think I would have gotten through it without Nick. I'm very much of a respect authority kind of person. If the doctor says, "Take this, do this, do that” I'll say, "Okay, absolutely, yes sir." Whereas

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my husband, God love him, is a bit of a rebel. He's very street smart.

He was the one who said, "Whoa, whoa, whoa.

Hang on. Okay, thanks for your opinion doc, but we're going to process this and we'll get back to you." That's when I thought, "Oh my gosh, yes, of course."

So we went home to process it. All my life, especially as a journalist, if I’ve needed to know something, I would research it. But I couldn't bring myself to know more about this illness. It was actually my husband who started to do research and found someone who had a specialist centre in the UK, who had delivered a baby for a patient with CML.

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We consulted a CML expert in Adelaide and after a lot of tears and sleepless nights, I decided that I was going to delay my treatment and keep this child.

I think that sometimes when we relinquish that desire to control, things just start falling into place because we’ve surrendered to the universe a little bit more.

When you do that, things just kind of flow effortlessly.

If you're constantly trying to make things happen and control every single element, it’s like you're trying to create a dam with your arms in a massive river.

When you just go, "What's going to be is going to be, I'm going to just use my intuition to guide me to the right things” that's when we start seeing. Coincidences and synchronicities start to appear. That's when we know that we're in the flow and things are going the way that they're supposed to be.

After I returned to the Telegraph from maternity leave, my work seemed like it hadn't changed but I'd changed so much. I decided to leave, not really knowing what the plan was. I just knew in my heart that I needed to do this.

Eventually I wrote a book, and started doing inspirational, motivational speaking for groups and organisations, and working with various charities, including the Leukaemia Foundation and the Cancer Council.

I guess my mission is to spread the message that you don't have to be permanently stressed in order to feel like you're succeeding. You know what I mean? Find work that really lifts your soul up.

Now my life is very peaceful. It's much slower. I'm graduating this month as a naturopath. I've also started a wellness company called Auricle Ear Seeds, which are 24 carat gold-plated acupressure seeds.

You apply them to your ears at home and they have similar effects to acupuncture. They're great for anxiety and stress, back pain, period pain, insomnia … the list of things they can help with is endless, I've personally found. So far, the response has been amazing. People have really resonated with it. I'm thrilled! www.ellehalliwell.com Instagram: www.instagram.com/ellehalliwell/?hl=en THRIVE #4 | 7

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After nearly 20 years, in April 2019 powerhouse PR Tory Archbold staged her last big-name brand event, launching actress Drew Barrymore’s Flower Beauty makeup range. She decided literally that day – surveying the star-studded success of the scene at Icebergs restaurant, overlooking Bondi Beach – that it was time to step onto a new path.

The very next day, after dropping Drew at the airport, Tory put moves in motion to start winding up her business, Torstar Communications, and make plans for her next incarnation, Powerful Steps.

will give the NOVA audience insights into unspoken game-changing moments they have endured which sparked transformation.

“From rock bottom to sky high achievements these insights will allow others to switch their thinking and view life challenges as possibilities. The end game will always be a better version of YOU.” www.powerful-steps.com/

“Working with some of the world’s top brands, celebrities and influencers throughout my Torstar career, I preferred to be the girl in the little black dress who made things happen behind the scenes,” Tory tells Thrive.

“But my gut had been telling me for a couple of years that I had another career in me, to help other people empower themselves; to become who they’re truly meant to be.

“A few weeks after Drew’s visit, I launched a mentoring and public speaking business, Powerful Steps, and a new life journey began.”

Tory brings her skills as an inspiring yet grounded speaker to empower audiences to be and present their best selves.

In early October, she took it to the next step, launching Powerful Steps’ Powerful Stories podcast series. Within a week it had already had 5000 downloads.

In the compelling series, Tory connects with the likes of entrepreneurs and CEOs, celebrities and influencers, who open up to her about the powerful steps they’ve taken, and the sacrifices they’ve made to achieve their life and business goals - their highs and lows, near misses and great wins. Women such as Elle Halliwell, Candice Warner, Chelsea Pottinger, Jo Gaines, Sally Obermeder and Elka Graham.

On November 9, Tory scored another coup with Powerful Stories joining radio NOVA Entertainment’s Podcast Network, heard nationally.

“I believe in the power of partnership and connection,” Tory says. “By sharing authentic, raw conversations with people I have met along the highway of life, it 8 | THRIVE #4

Tory Archbold tells her own Powerful Story

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SPECIAL FEATURE

SMOKING HOT THE PERENNIALLY POPULAR AUSTRALIAN FIRE FIGHTERS CALENDAR IS BACK FOR 2021, WITH A SPECIAL FOCUS ON SUPPORTING WILDLIFE INJURED AND DISPLACED BY THE BUSHFIRES. AND MORE RIPPLING ABS THAN EVER

They were the national heroes who battled tirelessly for weeks to save lives and property amid the devastating 2019-2020 bushfires.

Now Australian firefighters have come to the fore again to raise money for endangered wildlife and other animals in need – displaying more rippling abs than ever before.

“2019 and early 2020 was a particularly devastating time, and the world grieved with Australia as we suffered through catastrophic bushfires, and an estimated loss of one billion animals from our diverse native wildlife,” says David Rogers, director of The Australian Firefighters Calendar.

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SPECIAL FEATURE

"No one was left unaffected watching our precious wildlife trying to escape from the bushfires, and the loss is beyond comprehension" “While the fires may have gone, the destroyed bushland has made it impossible for many of the displaced wildlife to return to their natural habitat.

“No one was left unaffected watching our precious wildlife trying to escape from the bushfires, and the loss is beyond comprehension.

Everyone at the Australian Firefighters Calendar decided that all our efforts needed to be focused on Australian wildlife this year”.

Now in its 28th year, the 2021 initiative is producing six calendars, including two new versions: “The new Hero calendar honours the hard work of Australian firefighters throughout the crisis,” says David, “while the Animal Lovers calendar showcases a diverse range of Australian wildlife, adorable rescue and therapy animals; from koalas and kangaroos to rescue kittens and Rottweiler puppies. We’ve got something for everyone!”

The perennially popular Cat and Dog Calendars returning, but with a twist. “As COVID-19 restricted our access to many rescue animals, the Australian public were asked to bring their own rescued furry friends to the photo shoot.

“Funds raised will allow us to help less fortunate animals find a new home through rescue organisations like Safe Haven Animal Rescue and All Breeds Canine Rescue.”

In 2021, the Animal Lovers Calendar will be more important than ever, playing a vital role in treating wildlife injured in the fires.

Funds from this year’s 2020 calendar helped, for instance, to pay for new equipment and supplies for nearly six months, for Dr Michael Pyne and his THRIVE #4 | 11

SPECIAL FEATURE

The 2021 calendars are also committed to supporting small, locally based wildlife organisations.

One of these groups is Australian Seabird Rescue, co-ordinated by Cathy Gilmore, who has dedicated 35 years to rescuing birds, pelicans, turtles and endangered sea life in the Central Coast area north of Sydney.

Other recipients include Native Animal Rescue, Western Australia; Wildcare Inc, Northern Territory; Safe Haven Animal Rescue, Queensland; RACQ, Queensland; Rural Aid, Australia.

Also the Kids with Cancer Foundation.

team of vets and volunteers at Currumbin Wildlife Hospital in Queensland to save many koalas, wombats, kangaroos and birdlife.

“The support from the donations the calendar provided were vital, as supplies were very limited,” says David.

“For 2021, one of the recipients will be Byron Bay Wildlife Hospital, where Dr Stephen Van Mil and his team are building Australia’s first mobile wildlife hospital, which will make it possible to rush to wherever a wildlife emergency is.”

Says Cameron Simpson, leading Firefighter, Fire Rescue New South Wales: “After fighting the fires and witnessing the suffering of the wildlife, my crew and I felt compelled to do more.

“We donated money to care for a koala called Anwen. After seeing first-hand the work carried out by the volunteers at the Port Macquarie Koala Hospital, our perspective on the protection of our wildlife has been changed forever.”

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SPECIAL FEATURE

You can purchase the calendars at www.australianfirefighterscalendar.com And visit their Facebook page: www.facebook.com/search/top?q=australian%20firefighters%20calendar

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WELL MIND

The Importance of SelfCompassion HOW DO WE START TO BUILD RESILIENCE TO BOUNCE BACK FROM TRAUMA, TRAGEDY, THE EXTREME STRESS AND DISAPPOINTMENT OF COVID? ONE WAY IS TO BE KINDER TO AND MORE UNDERSTANDING OF ONESELVES.

By DR NATALIE FLATT

Living through the pandemic has involved major challenges for many of us. During this time, we have witnessed a sharp rise in pre-existing mental health issues due to the stringent rules of self-isolation.

Individuals are reported to be five times more anxious than pre-COVID, according to a study released in April by Victoria’s Swinburne University, headed by Professor Susan Rossell. Mental health issues such as Obsessive Compulsive Disorder (OCD), acute stress, panic attacks, agoraphobia and substance abuse are reportedly on the rise and, most concerning, those suffering from depressive symptoms are becoming more easily disconnected from friends, family and colleagues.

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We’ve further found ourselves dealing with the double-edged sword of working from home (WFH). On one hand, we have saved time travelling, gained greater autonomy over our daily routine, observed lower absenteeism, have had the ability to walk the dog at lunch time and do some of those household chores.

On the other hand, we can have a tendency to be more distracted, and blurred about our boundaries between work and home life. Add a healthy dose of home-schooling for some, along with the daily monotony and lack of social face-to-face connection, and we’ve been faced with adapting to a new way of living that requires a significant amount of self-awareness, discipline and conscious self-care.

We are now moving from survival into recovery but reigniting some of our pre-lockdown behaviours and lifestyle has the potential to feel overwhelming.

Reflecting on areas where we have fallen behind (eg. financially, with work, social life or sport) has left many people worried that they won’t be able to recover.

"When faced with life adversity, or confronting personal mistakes, failures and inadequacies, self-compassion responds with kindness rather than self-judgment" So how do we start to build resilience to bounce back from trauma, tragedy, the extreme stress and disappointment of COVID? One technique is to show more self-compassion.

Self-compassion has played a central role in many religious and spiritual practices, and is now becoming increasingly important in many science-based models of therapy, coaching and counselling.

When faced with life adversity, or confronting personal mistakes, failures and inadequacies, self-compassion responds with kindness rather than self-judgment, recognising that imperfection is part of both the shared human experience and common humanity.

Self-compassion means treating yourself with the same concern as you would someone you love who found themselves in a similar situation. While most

people are quick to provide support and empathy for family, friends and colleagues, they can struggle to show themselves the same kindness, empathy and concern.

It recognises that we all suffer at some point; it is distinctly different from self-pity, where people become immersed in their own problems and forget that others have similar problems.

One of the most consistent research findings is that greater self-compassion is linked to reduced anxiety and depression along with richer relationships, both personal and professional.

Research has also displayed how self-compassion helps individuals to adopt more solution-focused thinking.

In times of high stress, we may be more likely to fall into unhelpful behaviours like criticising or becoming frustrated with ourselves and then externalising blame onto others. Because self-compassion helps us with how we internalise stress, we tend to better equip ourselves to deal with challenging life events.

So take a moment to think about how you treat yourself when you are presented with a stressful situation. If you tend to beat yourself up when things go wrong, you, like most people, can use a little more self-compassion in your life.

Below are some easy strategies to get you started on your journey toward self-compassion and how this protective mindset will assist you into the transition into a post-COVID world.

VALIDATION – Take time out to check in with yourself The first component of self-compassion involves self-awareness and understanding your “triggers”.

How do you act when stress shows up in your life?

Do you lose your appetite, struggle with getting a good night’s sleep, eat poorly, become angry with loved ones, have trouble focusing on tasks at hand?

Rather than using judgement and self-criticism, practise acknowledging how you are feeling with kindness and concern – much like you would do with a friend, colleague or family member.

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WELL MIND

But as we start to come out the other side of the pandemic, there is a new “unknown” and accompanying challenges to confront.

WELL MIND

NORMALISATION – Remember that you’re not alone in how you feel We can easily feel like we are the only ones in the whole world feeling these emotions when we are in a state of struggle. Self-compassion involves reminding ourselves that we all go through difficult times and experience feelings of stress, sadness, frustration, failure and guilt - and that it is all part of the human experience. Normalising our emotions can make us feel more accepted and less alone during this time.

PERCEPTION – Treat yourself the same way you would treat others How would you respond if a family member or friend was the one experiencing what you are feeling, and they came to you to talk about it? It can be helpful to think about what we would say and do for a loved one who was in a similar situation. Being gentle, accepting and forgiving of ourselves can actually help us feel more confident in managing what we are currently going through and be there for others.

LIFESTYLE – A calm body can create a calm mind Mindfulness is the practice of purposely focusing your attention on the present moment and accepting it without judgment. There is more than one way to practice mindfulness, but the goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment:

Basic mindfulness meditation. Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra. You may like to do this outside looking at clouds or on a beach focusses on the horizon and the movement of water.

Body scanning. Identify subtle body sensations and movements such as an tingling or pressure without judgment and let them pass. Notice each part of your body in succession from head to toe.

Sensory. Take in your five senses - sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions. Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Want to delve a little deeper? Read up on Mindful Self-Compassion (MSC), a process of combining the skills developed through mindfulness with the emotional practice of self-compassion. Mindfulness within self-compassion is about using mindfulness in a more targeted way, to support emotional development with overcoming feelings of personal suffering. A great start to workbooks and research can be found here: www.positivepsychology.com/ mindful-self-compassion/

Dr Natalie Flatt Ph.D is co-founder of ConnectPsych Services online e-counselling platforms that support employees with psycho-education and mental health in a flexible and convenient manner. Natalie has extensive experience in solution-focused cognitive behavioural presentation and interventions to assist with anxiety, resilience, stress management, relationships, workplace conflict and compassion fatigue. Her therapeutic work offers practical, evidence-based solutions to assist professionals to overcome a wide variety of difficulties to ensure ongoing emotional resilience, wellbeing, and improved self-confidence, resulting in higher work life satisfaction and productivity. www.connectpsychservices.com.au/

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MONEY

10 ways to Reduce Food Waste and save Money BEING MINDFUL ABOUT HOW MUCH FOOD YOU REALLY NEED TO BUY AND IN WHAT PACKAGING/CARRY BAGS, MINIMISING THE AMOUNT YOU THROW OUT (AND DISPOSING OF IT IN A POSITIVE WAY), YOU CAN MAKE HUGE SAVINGS ON THE HOUSEHOLD BUDGET WHILE HELPING THE PLANET.

By LEE HOMES Studies show that Australians throw out around $8 billion worth of edible food each year. This is obviously a very big problem for the environment and our own budgets as well.

According to the UN Food and Agriculture Organisation, more than 30 percent of food is wasted globally across the supply chain, contributing to eight percent of total global greenhouse gas emissions.

"If food waste was a country, it would come in third after the United States and China in terms of impact on global warming"

Plastic bags, metal cans and the cardboard boxes our food comes in all add up too! For example, if you're chowing down on a lasagne, can't get through it and decide to toss the uneaten portion away, half of the emissions that result from it being made, processed, packaged, shipped, stored, picked up and cooked are also wasted.

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To give you an idea of the enormity of the problem, if food waste was a country, it would come in third after the United States and China in terms of impact on global warming. That is a scary thought.

Do a meal plan for the week. Decide what you’re going to eat on which days and what ingredients you need. I like to meal plan on Sundays for the coming week, but do what works best for you.

Create a shopping list. That way you won’t be enticed to veer off it buying extra items, which might result in more spend and more waste. Less is more!

Purchase fresh, quality organic food where possible and batch cook/prepare. Fresh salad leaves and muesli or yoghurt in a jar are healthy, nutritious and easy to prep and pop in the fridge, grabbing when needed. Soups and slow cooks like curries are also great to batch cook and freeze, reducing wastage.

Buy food in bulk. According to a BulkFoods Study in the US, consumers can save an average of 89 percent on the cost of their grocery shop by purchasing bulk foods like sustainably sourced nuts, seeds, flour, dark chocolate, nutritional yeast flakes,and sea salt which I scoop directly from glass canisters into my own, banishing those pesky plastic bags for good Recycle, recycle, recycle. Most Aussies are on top of this, but if you’re not, now is the time to start!

Most local councils have good waste services, but you can always go one better by doing your own composting or investing in a worm farm. I am loving composting and its quite addictive once you get going!

Buy straw alternatives. Australians use an estimated 10 million plastic straws a day. I was shocked when I read this. They’re so lightweight but are not biodegradable or recyclable and

frequently end up in the ocean in the stomachs of fish, birds and turtles. There are now alternative straws made from stainless steel, bamboo and sustainably grown paper straws which are a better investment.

Invest in beeswax wraps. If you want to kick the single-use disposable habit, beeswax wraps are a great plastic-free alternative. They can be used instead of clingwrap to cover food and keep it fresh, are reusable and can be refreshed is the wax starts to wear. There are lots of options in store.

Compostable bin liners: Plastic bags can take up to one thousand years to decompose in landfills. A better solution is compostable bags, with one brand shown to biodegrade 99 per cent within the first month in a commercial composting facility. If you're a pet lover, small biodegradable bags are good for doggie pick-ups too.

Reusable mesh fruit and veg produce bags. Instead of packing fruit, vegetables and bulk-food shopping into plastic bags, using a lightweight, mesh, reusable produce bag is much better for the environment.

Water filter. One million plastic bottles are bought every minute around the globe, with our insatiable thirst for bottled water creating a crisis that experts say is as bad as climate change. First things first, ditch the plastic bottles. If you’re concerned about water quality, use a good quality water filter – otherwise just fill up your stainless-steel bottles.

Reusable cups. After plastic bottles, coffee cups are the second-largest contributor to rubbish and they are lined with plastic film, making them difficult to recycle. Since ABC’s War on Waste exposed that we throw one billion disposable cups away each year, sales of re-usable coffee cups have exploded. If you've left your reusable cup at home, most cafes now offer organic coffee in compostable cups, made from plants, not plastic.

Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health; Eat Yourself Beautiful; Eat Clean, Green and Vegetarian; Heal Your Gut; Supercharged Food for Kids and Eat Right for Your Shape.

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MONEY

If you're keen to start in your own backyard, kitchen, garden, home and rubbish bins, here are 10 ways to help reduce food waste that not only save your wallet but contribute to a greener planet:

BEAUTY

B good to your SKIN “Slip, slop, slap” has been part of our vernacular for almost 40 years. It’s almost second nature when under the harsh Australian sun to slip on a shirt, slop on some sunscreen and slap on a hat to reduce the risk of skin cancer and signs of premature skin ageing due to sun damage.

But sunscreen has a formidable ally in this quest - nicotinamide, a form of vitamin B3, whether applied topically or taken as a daily tablet.

In 2017, a ground-breaking trial conducted across Sydney’s Royal Prince Alfred and Westmead Hospitals, led by Professor Diona Damian, made international headlines when the results were published in the New England Journal of Medicine.

It was one of the biggest discoveries in skin cancer research – that vitamin B3 can help reduce non-melanoma skin cancers. The trial on 386 participants showed that nicotinamide is highly effective in providing immune protection. It does this by replenishing cellular energy, which also 20 | THRIVE #4

enables faster and more efficient DNA repair following sun exposure. Meaning it also helps repair surface skin damage and keep skin looking younger and healthier for longer.

A class of water-soluble vitamins, there are eight types of B vitamins—B1, B2, B3, B5, B6, B7, B9, and B12. These are vital for maintaining our energy levels, brain functions, and cell metabolism and are easily derived from food sources such as dairy, meat, fish, vegetables, seeds and nuts, and more.

Used in skincare, vitamin B is an antioxidant that helps to treat signs of ageing and alleviate sensitive skin. The most common ones found in topical products are niacinamide, vitamin B5 (pantothenic acid), and vitamin B12 (cobalamin).

“Vitamin B3 reduces inflammation, signs of ageing like fine wrinkles and blemishes, and improves the function of the skin's barrier. Vitamin B5 is a humectant that keeps skin moisturised,” says specialist skincare expert Marionne de Candia, who counts among her loyal clientele the likes of Elle Macpherson, Delta Goodrem and Baz Luhrmann.

"Daily application of nicotinamide cream, particularly post sun exposure, stands as one of the most scientifically sensible things you can do for your skin’s overall health."

In a 30+-year career that has spanned the spectrum - from spa therapist to specialist facialist, to 5-star spa manager to spa consultancy with one of Australia's leading spa consultancy firms – in 2017, Marionne’s special topic of interest has always been treating the ageing skin, particularly the effects of premature ageing due to sun exposure and environmental agents.

She has been profiled in influential publications here and around the world, including Australian Financial Review, Harpers Bazaar and Vogue Australia magazines. In 2012, she was voted by leading retail website Net-A-Porter as one of the Top 5 Facialists in the World.

In 2017 she decided to shift her career focus to medically-oriented skincare. Marionne studied with leading educators and skincare product chemists to develop a skincare cosmeceutical product range, Medi Skin Saver, which was launched in June, 2019. The face and body products are available through leading cosmetic and plastic surgeons globally.

From a serum (featuring vitamins B3 and B5, of course!), a facial oil, several moisturisers and a scar flattening treatment, the products are designed to protect the skin from the

premature ageing process, UV damage and pollution. Medi Skin Saver’s top seller, however, is Body Treatment, whose key ingredient is nicotanimide.

“Daily application of nicotinamide cream, particularly post sun exposure, stands as one of the most scientifically sensible things you can do for your skin’s overall health,” says Marionne, who has teamed with leading Plastic and Reconstructive Surgeon Dr Luke Stradwick to open a paramedical facial room at his Gold Coast, Queensland, surgery.

It offers non-surgical day treatments by Marionne, including the revolutionary Healite LED (Light Emitting Diode) device, which can be used both pre and post-surgery to assist healing, reduce bruising, pain, swelling and speed skin rejuvenation. The facials are paramedical and utilise lymphatic drainage, acupressure and reiki.

"Medi SkinSaver is skincare for everyone,” she continues. “It was formulated with the latest medical research in mind, acting to protect and restore skin cells, minimising the degeneration of cellular health into disease."

One of its biggest fans is renowned beach babe, The Body, Elle: “I love this brand,” she has said.”

It's completely clean beauty; simple, super-efficient and not very expensive.” www.marionnedecandia.com www.mediskinsaver.com

BEAUTY

“Vitamin B12 helps to increase cellular regeneration and encourage wound healing. When taken orally, it helps in red blood cell production, regulates pigmentation in skin and maintains healthy hair and nails.”

WELLMIND

DON’T let your SUBCONSCIOUS SABOTAGE your LIFE

BY USING MUSCLE TESTING TO COMMUNICATE WITH THE SUBCONSCIOUS MIND, PSYCH-K USES A SERIES OF SPECIFIC PROCESSES AND POSTURES WHICH CREATE A RECEPTIVE “WHOLE-BRAIN” STATE

BY CASSIE CAMERON

Are you feeling frustrated or held back in life, or continue to end up in the same unwanted situations, repeating the same self-limiting or self-sabotaging behaviours?

Well, there is a simple and effective way to break free of your subconscious chains and torments: Psych-K. Based on years of brain dominance research, neuroscience, epigenetics and borrowing from elements of energy psychology and kinesiology, it is often described as a spiritual process with psychological benefits.

By using muscle testing to communicate with the subconscious mind, Psych-K uses a series of specific processes and postures which create a receptive “whole-brain” state. This allows a shift to take place deep within the subconscious, which is responsible for 95 percent of our default automatic behaviours and processing capacity.

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"Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously" Award-winning stem-cell biologist and Psych-K advocate Dr Bruce Lipton, Ph.D. likens the subconscious mind to a tape player that is only able to play back what it learns, and that 95-99 percent of what is being played was “recorded” before we reach the age of 8. With up to 70 percent of these programs being unhelpful, limiting or negative he explains how Psych-K works to push the record button on the tape player to change a belief you have had your entire life in less than 15 minutes.

“Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously and subconsciously. Every aspect of our lives, both personal and professional, is being profoundly affected.

“Using Psych-K, you can help to positively direct this change. It allows you to quickly and painlessly change subconscious beliefs that are limiting the full expression of your potential in life, as a spiritual being having a human experience. This includes your mental, emotional, physical, and spiritual wellbeing.

"When you rewrite the software of your mind, you change the printout of your life … and the world!

“For people who have physical health challenges, it is a way to complement standard medical treatment by helping to activate the body’s natural self-healing properties.

“Overall, PSYCH-K helps individuals to consciously and subconsciously re-perceive themselves, their circumstances, and their personal potential, in order to lead a happier and more satisfying life.”

There are three primary ways in which we Psych-K can be used: • Releasing limiting subconscious beliefs that sabotage our conscious goals • Amplifying our potential to manifest our goals and desired reality for our health, relationships, self-esteem, career, finances and much more • Releasing subconscious stress, trauma and negative responses to past and present events, people and triggers

experience running a start-up in the health retail industry, managing complex tech projects, and various aspects of marketing, my lengthy career as an international model has helped me to cultivate the invaluable skills of leadership, resilience and an ability to adapt to rapid change.

I also hold a bachelor's degree in Communications from Auckland University of Technology and am a certified Reiki practitioner.

Mind High Club was born out of my own experiences with overwork, stress and burnout, which led to a profound transformation and exploration of my inner world and a vision to empower other people to do the same. It is a personal growth and wellbeing app coming soon that connects people with transformation coaches, personal growth and wellbeing experts, practitioners, healers and a like-minded community.

Our mission is to empower personal growth and wellbeing experts to reach more people to change more lives, so we can all be the change we wish to see in the world.

When we launch early in 2021, seekers will have the opportunity to connect directly for 1:1 sessions with the world’s best personal growth and wellbeing experts, through being matched with them depending on their specific goals, needs, preferences and personalities. It’s like a dating app but finding your perfect coach!

I've learned through direct experience that it's incredibly important to prioritise your own personal growth and wellbeing above all else, because permeates into every area of your life and what will be drives your sustainable success.

What Psych-K can help with: • Addictions and unwanted behaviour patterns • Stress and negative reactions to particular things • Fears and phobias • Relationships • Achieving goals faster in any area of life, whether it’s health, business, wealth etc.

• Spiritual and personal growth As well as a Psych-K facilitator, I’m a certified meditation teacher, entrepreneur and founder of wellbeing platform Mind High Club. Along with my THRIVE #4 | 23

WELLMIND

American Robert Williams, a former corporate executive originator, who then studied for degrees in philosophy and counselling and founded Psych-K more than 30 years ago, once described it thus:

Psych-K was something that found me at the right time on my life journey. I had already progressed to a good point personally and professionally due to my meditation practices and a lot of other growth and transformation techniques. Psych-K was simply the next step.

I first trained in it just as a tool to use myself and to benefit the way I operated in my business. But after witnessing the profound transformation in both myself and others, I quickly realised that it was so life changing I was compelled to use it in coaching.

One of my business colleagues recommended it to me as a powerful tool to add to my kit. I knew instantly it was for me. It is a powerful method heavily endorsed by Dr Bruce Lipton, who is a leader in the epigenetics movement. He has some incredibly profound and empowering research, showing that we have more power over our mental and physical state than we think.

Psych-K can be explained in many different ways and has many applications, so the way I explain it depends on the person asking. To put it simply, it’s for anyone who has a desire for growth in their lives and is ready to empower themselves to the next level.

The process needs to be carried out with a certified facilitator and is best to be experienced first-hand.

What a normal session looks like is first asking a series of questions to identify the root of a particular issue or behaviour, then using muscle-testing (a method used my medical practitioners, naturopaths, kinesiologists and the like) to communicate with the subconscious mind.

Then a specific set of processes and postures to quickly and effectively shift the subconscious belief or stress response in a matter of minutes.

It’s truly that simple. Then, we decide on some conscious actions that need to take place to activate the new subconscious potential into conscious reality.

There are so many self-limiting and sabotaging beliefs I see in people who seek help, but some common ones are: • Unresolved stress, conflict or trauma • Fear of success or failure/fear of the future • Low self-worth or self confidence • Lack of clarity on purpose and direction • Relationship issues • Business challenges Essentially, any belief that is not supportive of growth and evolution is considered a limiting belief.

To the subconscious, you’re either safe or you’re not. You’re either happy or you’re not. You either believe you are a good person or a bad person.

There’s only two sides of that coin.

Bruce Lipton, the award-winning stem cell biologist I mentioned, speaks about this in his book The Biology of Belief. He coins it “growth mode” or “protection mode”.

On a cellular level, we simply cannot exist in growth or protection at the same time. Thought is a stimulus that can either be for growth or protection. Growth refers to positive, supportive beliefs, and protection refers to negative, limiting beliefs and fears.

I work with clients who are ready to experience a powerful shift in their life. In my 4-session Lasting Transformation Package, I work with people one on one using Psych-K to dissolve stress, overcome challenges, let go of what's holding them back and step into their highest potential.

Sessions are carried out remotely via Zoom. Very limited spots available for December and January and filling up fast.

Get in touch via psychk@cassiecameron.com.au to learn more and reserve your spot.

Book an individual Psych-K Impact session here: https://app.acuityscheduling.com/schedule.php?owner= 18264030&owner=18264030&appointmentType=11451704 Reserve your spot for the 4-Session Lasting Transformation Package here: https://app.acuityscheduling.com/catalog.php?owner=18264030&category=Cassie+Cameron @cassie_cameron_ on Instagram: www.instagram.com/cassie_cameron_/?hl=en Mind High Club on Instagram: www.instagram.com/mindhighclub/ 24 | THRIVE #4

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FITNESS

n’t nt. ys oy s."

Time to HIIT the ROAD GET YOUR GEAR ON TO MOVE MORE! PERSONAL TRAINER AND REALITY STAR BROOKE JOWETT’S TIPS TO GET AND KEEP MOVING, TO KEEP STRESS AND ANXIETY AT BAY Personal trainer, reality star and model Brooke Jowett freely admits that, during her first season of Australian Survivor in 2016, “I was quite young and a little lost. I wasn’t sure which career path I wanted to head down or what I was truly passionate about.

“After nearly two months of pushing my mind and body in brutal challenges, I realised that my passion was in fitness and motivation. As soon as I got home from the island, I enrolled in a course to become a personal trainer and that’s where it all started.”

After failing to beat David Genat in the Immunity Challenge on Day 47, she was finally voted out in a unanimous 3-1 vote, finishing fourth overall.

Like many of us who’ve found our lives turned upside down and inside out by COVID-imposed limitations, there have been huge challenges to mental wellbeing by being physically restricted. Regular exercise not only has myriad benefits for the body but the mind.

Yet the prospect can feel daunting.

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Brooke, 23, most recently Brooke took up the role of Master HIIT (high interval intensive training) Trainer for the hugely popular Keep It Cleaner workout program and app. And with appearances on Australian Survivor, Australian Survivor: All Stars, The Project, Family Feud, Studio Ten and Have You Been Paying Attention, she has proved to be a popular guest and engaging personality.

She offers this advice to anyone overwhelmed by the idea of getting into a routine: “Without sounding too cliched, the hardest part about fitness is getting started.

“I always suggest to my clients to build their workouts into their routine so it is scheduled for first thing in the morning. By doing this, there are less interruptions or opportunities for `life’ to get in the way.

“This doesn’t always work for everyone so I suggest finding a time that suits you and writing it down in your diary or putting reminders in your phone for each session. If there are days when you are really not feeling it, head out for a long walk instead. Any movement is better than no movement at all.

‘Exercise shouldn’t be a punishment. There should always be an element of joy in your workouts. Whether it’s the type of exercise you’re doing (eg. HIIT, boxing or walking), or the type of music you have playing, I recommend trying everything and finding out what brings you the most joy. I promise that once you find your groove, you won’t look back!”

“It was one of the most exciting days in my career to date,” she says. The chief marketing officer (CMO), Michelle Battersby sent me an email off the back of an episode of All Stars Survivor.

“She saw my job title listed on TV as `fitness professional’ and wanted to know if it was of interest to me. Obviously, I jumped to the opportunity. The response of the KIC community to my workouts have been so positive.

“I am constantly getting tagged in photos and messages post workout and it makes me so happy to see the beaming pride in everyone’s faces once they finish one of my classes.”

WHAT IS HIIT Runners have used interval training for more than 100 years, alternating between sprints and jogging to improve their endurance. But HIIT didn’t really go mainstream until about a decade ago, when exercise physiologists started to come out with study after study demonstrating that intervals could deliver the biggest health improvement for your exercise time.

Recently, fitness professionals voted HIIT one of the top fitness trends for 2020 in a survey by the American College of Sports Medicine.

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training.

For example, you’d jog for 10 minutes to warm up, then do four four-minute intervals of faster running, with three three-minute intervals of moderate jogging or brisk walking in between, and a five-minute cool down at the end. And you can substitute jogging with other aerobic exercises, such as cycling or swimming. The whole routine should take 40 minutes.

Researchers still haven’t figured out exactly why HIIT works to improve aerobic fitness more than continuous types of exercise. But one key hypothesis has to do with the heart’s ability to pump blood.

DRESSED FOR ACTION Brooke has created her own activewear range, JRSY. “It was created with the aim to keep people feeling great while also reducing pollution and preserving our oceans for future generations,” she says. “Each JRSY piece has been created using sustainable fabrics.

“Our tights, bras and shorts are made with recycled polyester (RPET). This fabric is created by breaking down plastic bottles that may have ended up in landfill or marine environment and turning these bottles into a super soft yarn. Our jumpers are made with a 100 percent organic cotton and recycled polyester mix - they are so incredibly snuggly!

“The earthy colours I have chosen for my range are thoseI know won’t go out of fashion as the seasons change. I made this conscious decision in order to reduce mindless consumerism and to take away the need to constantly update your wardrobe.

“JRSY is for every body. The designs are flattering for any age, shape or size. It makes me so happy to see such diversity in the people who have been buying and sharing my range.

“I have wanted to create my own activewear label for years, however, part of me felt guilty for contributing to the mass production and great amount of waste that stems from our fashion industry.

“It wasn’t until last year, that I decided there was a way to combat this dilemma and that was to create a sustainable activewear range and to provide people with a more mindful option when selecting their activewear.”

 Instagram: @brookejowett JRSY Instagram: @jrsylabel www.jrsy.com.au THRIVE #4 | 27

FITNESS

Recently, Brooke was asked to be Keep It Cleaner app’s HIIT (high interval intensive training) Master Trainer.

WELLBEING

A GIANT pain in the NECK

WORKING AND SCHOOLING FROM HOME HAS GIVEN RISE TO A NEW KIND OF EPIDEMIC AMID THE PANDEMIC. THE RISE OF “TECH NECK”.

A phrase coined in the early days of smart phones and laptops, “tech neck” refers to the condition of cervical kyphosis - an over-pronounced slouch due to spending hours hunching over devices, associated with neck and back pain and poor posture.

"Being in an aligned posture - ribs stacked right over your pelvis and your head stacked right over your ribs - and breathing diaphragmatically are key."

But with many of us now working from home in the age of COVID, or at least more often, bodywork professionals are reporting a significant increase in the number of cases they’re seeing.

The condition is caused by repeatedly craning the head down and forward to look at a screen, applying excess pressure – up to 20kg – on bones and muscle meant to handle only an average 5kg

Curled up on the couch or hunched over the kitchen or dining table working away for hours on a laptop - sound familiar? Our homes generally aren’t designed to be ergonomically correct working conditions - and using household furniture as ad hoc “work stations” can wreak havoc on the body.

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“In general, it affects the upper limb – that is, from the neck to the waist,” says Gabrielle Street, physiotherapist and Clinical Partnerships Manager at XR Health.

Gabrielle says even if we’re not set up in ideal ergonomic conditions, the main thing is to be looking at devices from eye level.

Whether sitting, or upright at a standing desk while working, being in an aligned posture - ribs stacked right over your pelvis and your head stacked right over your ribs - and breathing diaphragmatically are key. Improper posture causes the head, shoulders, and middle back to pull forward, which triggers the muscles in that area to try to pull them back into alignment.

As far as the beauty space goes, "tech neck" has come to mean a tendency to fine lines forming just under the chin and neck from poor posture.

Wrinkles set in faster with repeated motions and movements, so if you are regularly staring down at your phone or laptop, you're increasing the likeliness of them forming.

Cosmetic doctors around the world are reporting an increase in patients seeking treatment - not for their posture or neck pain, but for issues like generally sagging, tired skin, jowling around the jawline, and creases and stress lines around the neck, leading thousands to an upsurge in treatments such as with laser and ultrasound devices or surgical help.

Shallow breathing is another potential trigger for neck discomfort. People, especially when they’re stressed, who tend to be chest breathers, or shallow breathers, rely on their accessory breathing muscles, like the upper trapezius muscles and pectoral muscles, rather than the diaphragm (which allows deep belly breaths).

Jaw issues can also be a cause (see story over the page) and may need dental treatment to resolve.

Stretching plays an important role in preventing or alleviating muscle soreness and stiffness, says Gabrielle.

Gabrielle recommends daily neck stretches: Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up.

Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Then stretch the neck to the right and then left, holding in each position for 15-30 seconds. The stretches can de done either seated or standing.

You will feel some tension in the neck muscles but you shouldn’t have pain. If you do, stop right away. You may need to see a doctor, physiotherapist or other qualified bodywork practitioner to understand what might be causing that neck discomfort.

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WELLBEING

(the head's weight at neutral). It can feel like a strain at the neck, stiffness in the shoulders, might result in headaches, and can do worse damage to the spine over time.

WELLNESS

At-HOME PHYSIO revolution With the impacts of so many people working from home and in isolation, technologies such as telehealth are helping to provide better access to healthcare for everyone, as well as revolutionising the way we capture and use data to support clinicians being able to help their patients, and track their progress.

Physiotherapy is one area of health care that is now able to assist most people via Virtual Reality technology to get better, or to undertake a rehabilitation program, at home.

XRHealth is a company that has recently made revolutionary breakthroughs that have made having to do physiotherapy as much fun as it can be, which in turn leads to faster results, because most of us are more likely to keep up our exercise schedule if we enjoy doing it.

“Virtual Reality (VR) treatment delivers a smarter and more enjoyable recovery, exercising your stiff and sore joints, or restarting that injury rehab program is now easy and can be quite entertaining,” says says XRHealth’s Director of Operations in Australia, Esme Naidoo.

“We are really excited to launch our first Australian clinic, which offers fun and engaging physiotherapy via telehealth and VR technology.

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THE DIGITAL HEALTH INDUSTRY IS EXPANDING RAPIDLY, PARTICULARLY DURING COVID “This is how the system works: after an online consultation, all patients receive a tailored treatment plan and access to their own healthcare portal which displays data to better inform them of their condition and symptoms. We combine the application of digital health with personal consultation to offer our XRHealth patients the best chance of recovery.”

Esme says that by using XRHealth’s Therapeutic Goods Administration (TGA)-registered medical device technology, patients can be treated for a wide range of physical conditions in their comfort of their own surroundings, including whiplash, shoulder, neck and spinal arthritis, bursitis, rotator cuff tendinopathy, frozen shoulder, hip and knee injuries, and postural problems.

XR Health’s technology can also offer treatment for a range of other conditions such as ADHD, Autism Spectrum Disorder, stroke rehabilitation, and cerebral Palsy.

While the launch in Australia is focused on physiotherapy, the company is in the process of expanding their offering to include mental health, occupational therapy, cognitive therapy and more. www.xrhealth.com.au

STRESS CHANGES OUR ANATOMY. HOW THE ACHES AND PAINS YOU FEEL MAY BE RELATED TO THE JAW Navigating these strange days has taken a big toll, some obvious, and others not. Subliminal habits to cope with stress, such as teeth grinding and clenching, can be causing issue whose true cause we're not aware of.

“Many people are in a state of emotional anxiety, compounded by physical situations as long hours in unusual work positions in the home environment,” says Dr Jon Kozeniauskas, lead dentist at NovaDental in Melbourne.

“These situations can trigger muscle responses that lead to pain and spasm; a vicious cycle of body imbalances is set in place.”

"Aches, pains and tension in a wide range of muscles may be affected by how the teeth fit together."

Dr Kozeniauskas has been practising for just over 40 years and has a Masters degree in jaw issues, more precisely referred to as TMJ [temporomandibular (tem-puh-roe-man-DIB-u-lur) joint] and associated muscle groups that connect the upper and lower jaws.

“The teeth act as the final stabilising factor between the TMJ and the upper and lower jawline (maxilla and mandible),” he says. “A wide range of groups such as neck, shoulders and upper back - may be affected by how the teeth fit together, so treating muscles, joints and their relationship to teeth is a significant part of dental treatment.

“One of the most frequent causes of TMJ issues is stress overload on teeth, joints and muscles, such as caused by clenching and/or grinding the teeth.

But any number of situations - such as poor posture manifested by working positions - can trigger this sequence of events.

“People may not realise these aches, pains and tension in this. In the majority of patients, their bodies cope but a small percentage – around 20 percent - will need treatment.”

Dr Kozeniauskas says in the majority of cases treatment is often simple and bodies cope: “Applying simple heat and stretching of the muscles involved and sometimes analgesics such as Panadol or anti-inflammatories, like Nurofen, can resolve the problem.

“But if the jaw joint and clenching/grinding symptoms are prevalent – which in my experience is in about 20 percent of cases - physiotherapy, chiropractic and osteopathic treatment can often help. However, seeing a dentist would be strongly advised, as simple dental splints [such as clear plastic bite plates and mouth guards] could be the answer.” www.novadental.com.au THRIVE #4 | 31

WELLNESS

TEETHING Problems

WELLMIND

MINDFUL Drinking

ALCOHOL CONSUMPTION IS ON THE RISE IN THE AGE OF COVID - THE PRACTICE OF BEING AWARE OF WHY AND HOW MUCH YOU DRINK AND WHETHER IT IS SUPPORTING YOU

Stress, home and/or job loss, money worries, boredom, loneliness, “cabin fever” as a result of lockdown and social distancing restrictions, uncertainty about the future … any of these factors, not to mention several combined, have provided a perfect storm during the COVID crisis for escalating consumption of alcohol.

And Australians are drinking alcohol, a depressant drug, more frequently during the pandemic than before, a report from The Australian National University (ANU) has shown. Once a social lubricant, it seems for some alcohol is now being used as a means of dealing with the fact we can’t be social much at all; at least as much as they’ve been used to.

The study focuses on self-reported drinking frequency and level of alcohol consumption, comparing it with consumption before COVID. It found drinking was "slightly higher for males" and "substantially higher for females", according to co-author Professor Nicholas Biddle, from the ANU Centre for Social Research and Methods.

"For males, a strong predictor for increased drinking was because of a loss of job or decline in working hours. Boredom was their second-biggest motivating 32 | THRIVE #4

factor. For females, a strong predictor for increased drinking was having a child-caring role," he said. “For both sexes, but particularly males, psychological distress was a key driver.”

The main reason overall given for an increase in drinking, for both males and females, was spending more time at home.

Try to make as many decisions around alcohol as you can in advance - what and how much you’ll have. Avoid the temptation to order out of habit or social norms, and love what it is you drink. If you don’t love it, don’t drink it.

With the approaching festive season, and more “excuses” to imbibe, people worried about how much they are consuming might consider the practice of “mindful drinking” if they don’t want to give up altogether.

Mindful drinking is the practice of being aware of why and how much alcohol you drink – for instance, pausing before each new drink to ask yourself whether it supports you - and may help people avoid binge drinking. It’s about changing the conversation with yourself.

Another principle is to try to make as many decisions around alcohol as you can in advance what and how much you’ll drink. Also to make your own choices when drinking in a social situation. In a group, it’s often easy to say, “I’ll have what they’re having.” Avoid the temptation to order alcohol out of habit or social norms, and love what it is you decide to you drink. If you don’t love it, don’t drink it.

The concept was popularised by CLUB SÖDA, an alcohol-free social club that brings together people interested in intentionally cutting back on their alcohol consumption.

It often leads to healthier relationships with alcohol and less consumption. However, mindful drinking is not for people with alcohol use issues, where abstinence and seeking support is recommended.

“Alcohol, like any other drug, can be harmful. In fact, alcohol is the most widely used psychoactive drug in Australia and one of the most harmful: alcohol causes more chronic diseases and is linked to more deaths than many illicit drugs,” according to the Australian Drug and Alcohol Foundation (ADF), which for more than 60 years has worked to inspire positive change and deliver evidence-based approaches to minimise alcohol and drug harm.

According to the ADF, 4186+ Australians every year die from alcohol-related injuries, illness and accidents, and 144,000 are hospitalised.

The cost to the community from alcohol-related harm is estimated to exceed $15.3 billion.

While there is no “safe” level of drinking, the National Health and Medical Research Council (NHMRC) recommends that: • Children and young people under the age of 18 years avoid alcohol altogether; also women who are pregnant, planning a pregnancy or breastfeeding • Adults drink no more than 10 standard drinks per week and no more than four standard drinks on any day to reduce the lifetime risk of alcohol-related disease, injury and dysfunction.

These include risk of bowel, breast, throat and mouth cancer, liver and cardiovascular disease, stroke, mental health disorders, falls/accidental injuries, motor vehicle accidents, alcohol poisoning and sexual dysfunction, such as difficulty achieving or maintaining and erection.

ADF’s TIPS FOR MINIMISING HARM FROM ALCOHOL • Drink water or other non-alcohol beverages between alcoholic drinks • Avoid drinking in rounds with friends, as you may end up drinking more than planned • Order smaller serves of beer, cider and spirits rather than pints or double serves • Don’t allow others to top up your glass if you’re sharing a bottle of wine, as you may lose track of how much you consume • Avoid high-alcohol content beverages, such as stronger beers or wines, and spirits • Eat some food before and while drinking, to slow your drinking pace and slow the absorption of alcohol • Occupy yourself while drinking to reduce the amount you’re consuming: play pool, sing karaoke, dance, talk to friends • Avoid combining alcohol with other drugs, including pharmaceutical and illicit drugs • Consuming alcohol with other depressant drugs such as benzodiazepines, GHB, ketamine or opioids can increase the risk of overdose and cause loss of consciousness, nausea and vomiting. Combining it with stimulants such as cocaine, amphetamines or MDMA can also be dangerous, as both alcohol and stimulants can cause dehydration. Further, some stimulants may mask the effects of alcohol, leading people to drink more. www.adf.org.au www.nhmrc.gov.au

THRIVE #4 | 33

WELLMIND

"What is perhaps more troubling though, is that the increase in the frequency of alcohol consumption was much higher among those males and females who when asked prior to the spread of COVID-19 said that they drank relatively frequently,” Professor Biddle said.

MONEY

Are you paying the Laziness Tax? WE ALL PAY A HIGH PRICE FOR CONVENIENCE - THE PRICE OF SAYING “I JUST CANNOT BE BOTHERED TO LOOK INTO THIS RIGHT NOW”.

By PETE LORD

Have you ever thought of what the occasional Uber Eats is really costing you? Or you know you could be paying less for your phone bill but cannot be bothered to negotiate?

empty there was no other way to pay. And to be fair, there were also no businesses making her life easy like Uber Eats or an amazing, visually enticing coffee shop in every corner.

Have you noticed that the busier you feel the less likely you are to get home and cook your meal?

Well, we have found that there is a direct connection between being busy and overpaying for things and this is costing us a lot of money.

We don’t have these problems. We, in fact, have completely opposite problems. Our payments are automated, our finances are so complicated and we can find convenience everywhere we look. But this all convenience comes at a high cost.

My Nan had a busy life. Raising five kids in the 1940s and 50s was tough. Super tough, but my Nan knew where nearly every cent was spent.

She had to. There were no credit cards or After Pay. Nan’s budget was finite. When the envelope was

We work hard, we have social lives, we have families to look after, on top of that we want to eat healthily and work out to be fit and hoping to have five minutes to find a hobby to relax. Where are we going to find time to get our finances in order?

34 | THRIVE #4

Whether it’s taking a few hours on the weekend to prepare your meals for the week, or allocating 15 mins every week to review your spending (we need to regularly review our accounts to see what payments are we just not using) or simply walk an additional five minutes to save $10 on a purchase.

This happens more often than we think, and it happens to all of us. When I audited my own accounts I realised I was paying for an old magazine membership I wasn’t even getting delivered to my house anymore. I thought to myself ‘there’s my money, gone to the bin’.

Another approach is to simply outsource. Bear with me for a second here while I give you a good analogy. I understand the need and actually like living in a clean house but I despise cleaning my bathroom. So, what do I do? I hire cleaners, they come once a month and I pay $75 and I get a clean house once per month. This helps me motivate myself to keep it nice and tidy for the next time they come and clean.

"If you want to stop paying the laziness tax, preparation is always the best place to start."

This is what we call the Laziness Tax – to be avoided like the plague.

Here are other small ways we might be paying for this laziness tax: paying the extra fee for withdrawing money from a different bank’s ATM or buying lunch every day because we just don’t have time to do a meal-prep for the week. We often do them without even thinking.

Here’s my opinion on this: it’s not the same buying sushi or going to the sandwich place every day and paying $10-15 per meal as spending $50-60 out on the weekend with friends. See? One of them is paying the “can’t be bothered to cook for the week” tax and the other is paying for a night out with your friends.

So, if what you want is to stop paying the laziness tax, preparation is always the best place to start.

If you value having your financial house in order but you don’t have the time or the confidence to manage your money, outsource it (for the price of gym membership). For instance, a BFF membership only costs $80 and with the help of your very own BFF (your money coach), you will have your financial house in order at no time.

Best of all your monthly meetings will keep you connect and accountable so you never have to stress about money again and you will reach your goals faster.

So pay your laziness tax ($80) to us and we will save you $457 per month plus a trip to the doctor to treat the symptoms of your stress!

GENERAL ADVICE DISCLAIMER The information provided by Best Financial Friend Pty Ltd is factual information only and is not intended to be financial product advice, legal advice or tax advice, and should not be relied upon as such. The information is general in nature and may omit detail that could be significant to your particular circumstances. The information is general in nature and does not take into account your personal situation. You should consider whether the information is appropriate to your needs, and where appropriate, seek professional advice from a financial adviser.

Pete Lord is a co-founder of Best Financial Friend, an affordable digital financial coachingstart-up, with a mission to build financial security by connecting users with personalised support from a qualified “personal money-trainer”, to help them take control of their finances and enjoy a less stressful, debt-free life. bestfinancialfriend.co

THRIVE #4 | 35

MONEY

But just think about this for a second. I was speaking with a friend last week who also happens to be a financial planner and she told me she hadn’t reviewed her finances for a while and when she did, she noticed that she was still paying car insurance for a car she sold 12 months before.

NUTRITION

(Good)CARBS are not the ENEMY

MANY PEOPLE HARBOUR FEARS AND PHOBIAS ABOUT CERTAIN FOODS – NOTABLY CARBOHYDRATES – THAT AREN’T BASED IN NUTRITIONAL SCIENCE, DEPRIVING THEMSELVES OF ESSENTIAL NUTRIENTS FOR MIND AND BODY, AS WELL AS ENJOYMENT. IT’S ALL ABOUT KNOWING HOW TO MAKE THE BEST CHOICES, IN WHAT QUANTITIES, AND WHEN TO EAT THEM.

By LIV CRUMPTON As a teen, my passion was to become a ballet dancer.

A gruelling training regime alongside a demand for “that dancer's physique” saw my body begging for nutrition, yearning for energy. It was certainly not sustained and my mind was chaotically consumed with uncertain and negative thoughts about food.

Ten years ago, my beautiful Mum and Dad got their angel wings. Grief is as heart aching as it is humbling, and it brings with it a darkness that makes us take cherish our precious time here.

It is often in certain darkness that we begin to truly see ourselves.

Years later I entered a career in fashion, yet another industry driven by body image, further fueling my cynical relationship with food. It became a perilous and unsustainable one.

What I have taken from this is an enlightened respect and appreciation for the body that we have and how we can better nurture and appreciate her and all that she does for us.

36 | THRIVE #4

To sustain energy and support weight management, it is best to eat carbohydrates that allow the body to absorb glucose in a slow and sustainable way.

This is just one reason why complex carbohydrates are essential with every meal, and the simple/ processed variety are a treat. Your refined carbohydrate of choice may be lower in ‘calories’, however it will peak and trough your blood Irrespective of health concerns, a healthy approach glucose, leaving you feeling constantly starving yet to nutrition cannot be healthy without first having a contribute to steady weight gain, low mood and positive food relationship. It is a harmony of education depleted energy. This being one example of when and intuition, one that is balanced (and not always a calorie is not just a calorie. clean), one that has room for your favorite foods, even they are a “feared” food. One that sets aside food FIBRE guilt and allows you to eat foods that make you feel Fibre keeps our digestion flowing, balances blood good all the time, no matter what that food may be. sugar, lowers cholesterol and helps clear excess/ synthetic hormones, toxins and fats.

This general approach to nutrition I nurture in my practice can be an effortless transition for some.

Foods from the earth both provide and support the For many is takes time and plenty of self-reflection. growth of beneficial bacteria and builds short chain However, once they are “there” there’s no looking back. fatty acids which are potent anti-inflammatory compounds. Fibre also provides your gut with prebiotic's which feed your probiotics. Prebiotics are a food first approach, meaning your nutritional approach is essential, even if you are supplementing with a probiotic.

A healthy approach to nutrition cannot be healthy without first having a positive food relationship… one that is balanced (and not always clean), one that has room for your favorite foods One feared food group I commonly see are carbohydrates, and not even the processed kind.

I am witness to fear of the fibre rich wholegrains and nutrient dense vegetables and fruit.

Carbohydrates are not the devil. When eaten the right way they are our primary source of energy for brain and muscle function and are integral for hormone balance. Furthermore, complex carbohydrates are primary to feed and seed healthy gut real-estate.

For this reason, you should know that with 90 percent of serotonin made in your gut, when there is an imbalance of bad microbiome, so too is a low production of this soothing and uplifting hormone.

You should aim for 30-40g of fibre a day through wholegrains, pulses, beans, lentils, dark leafy greens, fruits, nuts, flaxseeds, chia seeds and psyllium husks. This looks something like: one tablespoon of chia seeds, one cup of mixed wholegrains, one cup of pulses, four cups of mixed salad and/or vegetables spread over the day.

VEGETABLES Vegetables are a rich source of folate, fibre, vitamin C, potassium and magnesium (among so much more), all while providing a wide of phytonutrients that are the cornerstone of anti-oxidant and anti-inflammatory power. Eating a varied and colourful array daily is mother nature’s multivitamin.

Greens with every meal. Greens are high in nutrients and fibre and lower in starchy carbohydrates, meaning they will keep you fuller for longer.

Starchy vegetables, such as potato, corn, carrots and sweet potato allow a rise in blood sugar causing a release of insulin, a hormone that prompts cells to utilise calories from food as THRIVE #4 | 37

NUTRITION

In my late 20s, this enlightenment motivated a career and lifestyle change which lead me back to university, later earning Bachelor of Science in Nutrition and Dietetics. My heart-led mission is now helping others achieve an ongoing healthy and sustainable relationship with food that is the premise of a fulfilling and well-rounded lifestyle.

NUTRITION

sustainable energy to last the day. Furthermore, resistant starch feeds short chain fatty acids which keep our gut barrier in-tact, reduce inflammation, satisfy and control appetite.

FRUIT There is absolutely no reason to exclude starchy fruits from your diet. As you have read, starch should not be feared when eaten the right way.

This is another example of when a calorie is not just a calorie. 2 serves of fruit per day will provide you with the nutrients and energy your body needs.

A processed “low carb” energy bar will not.

GLUTEN Gluten is a “sometimes” food; a protein (gliadin) found in grains which commonly make up products such as bread, cereal, cakes, biscuits, pasta, crackers and cakes. Gluten is also hidden in gravies, packet soups, sausages, sauces and marinades.

Even without a known gluten intolerance, frequent consumption of gluten can be problematic over time. This glue-like protein has the ability to stick to the walls of the intestine, sending inflammatory markers to your gut, compromising intestinal wall integrity. When this damage occurs, particles of gluten, essential nutrients and bad bacteria escape, compromising the gut, immune system and overall wellbeing.

SEASONAL AND ORGANIC Eating seasonal is best for nutritional content and dollar value. Buying local-grown produce will also hold a higher nutritional value, as well as support local farmers and community.

Many small farmers can’t afford the expensive organic certification yet are just as passionate about their produce as they are the environment and our precious ecosystem.

www.livnutritious.com.au or follow Liv on Instagram @livnutritious.

Liv's recipe for Spiced Rhubarb Breakfast Crumble is available on her website. "Did you know that buckwheat, despite its name, is not actually wheat, and is thus gluten free?" she says. "Due to its high mineral and antioxidant content, this nutty tasting grain is a worthy inclusion into your pantry essentials.

I'll be honest: it doesn't always taste amazing but it truly does here, I assure you."

38 | THRIVE #4

STARCHY VEG

Eggplant Brassicas: Brussels sprouts, broccoli, asparagus, cabbage, cauliflower, radish, kale Celery Zucchini Cucumber Fennel Capsicum Dark leafy greens: spinach, chard, bok choy All lettuce Mushrooms Onions, garlic, leeks Tomato Green beans Seaweed

Carrots Sweet potato

NUTRITION

NON STARCHY VEG Low carb options to eat in abundance with each meal

Pumpkin Beetroot Parsnip Peas Corn Potato NB: For thyroid health, make sure Brassicas are well cooked and never eaten raw

FRUIT As fruit is starch, it’s best to limit yourself to two serves a day

TO EAT MODERATELY

AVOID

Granny Smith apples (1) Goji berries (1/4 cup)

Dates (2) Small banana (1)

Berries (1/2 cup)

Small mango (1)

Store bought dried fruit Fruit juices -unless home made Stewed fruits – unless home made

Figs (2-3) Citrus fruits (1) Papaya (1 medium sized) Kiwi fruit (2-3) Passionfruit (2) Stone fruit (1)

Grapes (about 1 cup) Cherries (6-8) Watermelon (1-2 wedges) Lychees (6-8) Home made dried fruit (1-2 slices)

Olivia (Liv) Crumpton has a Bachelor of Science in nutrition and dietetics, with a clinic on Sydney's northern beaches. Her approach with clients is bespoke according to their individual circumstances and needs, and based first and foremost on judgment-free understanding. She takes a scientific and holistic approach that harnesses the combined power of nutrition, smart eating strategies and exercise, working with clients to create the changes they desire and build a healthy relationship with food to guide them to wellness.

THRIVE #4 | 39

The COVID Times Resource Centre MOTIVATION

WATCH FOR INSPIRATION AND RELAXATION

Countless poets and writers have tried to put words to the experience of a panic attack— a sensation so overwhelming, many people mistake it for a heart attack, stroke, or other life-threatening crisis. Studies suggest that almost a third of us will experience at least one panic attack in our lives.

So what exactly is a panic attack, and can we prevent them?

Cindy J. Aaronson investigates.

Too much screen time, too many video calls and too few boundaries make working from home hard for all of us. Podcast host and writer Morra Aarons-Mele shares honest advice on what you can learn from the introverts in your life about protecting your energy and your limits.

40 | THRIVE #4

CELEBRITY SPEAK

GOURMET on theGO WITH AN EMPIRE BUILT ON RECIPES DESIGNED FOR BUSY PEOPLE WHO WANT INSPIRATION FOR MOUTH-WATERING, FAST AND EASY DISHES, TV’S POPULAR EVERYDAY GOURMET AND BEST-SELLING AUTHOR JUSTINE SCHOFIELD TELLS HOW SHE JUGGLES IT ALL

She got her big break in 2009 on the first series of MasterChef Australia. But while Justine Schofield was eliminated in fourth place, her talent and vibrant, engaging personality provided a launch pad for a career that just gets stronger and stronger 11 years on.

Impressed by the young chef’s prowess and presence, Network Ten offered to produce a TV program of her own, Everyday Gourmet, in 2011, filming more than 90 episodes per year.

Aside from hundreds of hours of TV production, being an ambassador for major international brands and tourism destinations, and fulfilling a string of media and PR engagements that (until COVID, anyway …) saw her traversing the country on a regular basis, Justine, 35, has been the author of best-selling books, including the Weeknight Cookbook (some festive inspired recipes from which are over the page).

“I’ve always been a big believer in hard work, getting your hands dirty along the way and always being honest, grateful and committed to every opportunity that has fallen in my lap.

“Looking back 12 years, when I sitting at a desk attempting to sell security camera (I didn’t sell many!), daydreaming of the next dish I was going to cook when I got home … never would I have imagined that it would have become a reality and my new career.”

However, the price of such a busy and successful career has, at times, been high.

“I could never have imagined that MasterChef was going to be this incredible platform for me to create a new career,” she says. “Next year will be my 11th year of filming Everyday Gourmet and I’m just working on a new book.

Justine once told chef and former MasterChef judge on his A Plate to Call Home podcast: “I've had two terrible break-ups over the past 10 years, and it all comes down to not being around because I'm always on the road.”

“I still pinch myself at how lucky I have been, to be able to do what I truly love. Yes, being in the right place at the right time when the MasterChef phenomenon occurred did obviously play a role in my success, but there is no such thing as free lunch.

But it motivated her to find a much better work-life balance and Justine is now in a happy place with retired AFL player Brent Staker, with whom she lives in Brisbane (although Sydney is officially her home).

THRIVE #4 | 41

CELEBRITY SPEAK

“From a young age I was drawn to the kitchen,” she recalls. “I was always so curious in the way a few simple ingredients can be transformed into such a scrumptious dish.

“My Mum is a fabulous cook and cooked for us all the time. Even though she and Dad both worked very busy full time jobs, they would still cook dinner 95 percent of the time for my two brothers and me.

The only time I ever really experienced ‘delivery food’ was when I stayed with friends.

“It was also very important in our family to eat at the table, together and share one meal (if you didn’t like, you learnt to like it! Haha). I think we are all so close in my family because eating around a table every night gave us the opportunity to catch up properly, share a meal and just talk.

“Now I'm in a loving relationship and I remind myself that I do need to say no to things sometimes,” she told Gary Mehigan.

Justine and Brent, 36, were first pictured together on Instagram on March 14. Brent played football professionally for 13 years until his retirement in 2015.

In June, the former West Coast Eagles and Brisbane Lions star took Justine to visit his relatives in Broken Hill, NSW. Of course a good diet and dedicated vitamin regime (Justine is ambassador for Microgencis vitamins, stocked at Chemist Warehouse) have also supported finding a healthier balance amid juggling frequent travel around the country with an ever-changing schedule – such as flat-out filming and book development periods one week with long days on her feet, and then the “quieter” periods where its recipe-writing, sitting at the computer for long periods.

“I take whatever vitamins I feel my body needs at the time,” she says. “At present I’m taking Ultra Magnesium, Vitamin C and an all-round women’s multi-vitamin.

“Food also always evokes memory and keeps heritage alive. Mum is from France so the dishes she makes remind me of my grandmother (Meme) and I hope one day if I have children I can pass these recipes down and keep them alive. I feel the only way they will stay relevant is to cook them regularly, and that’s exactly what I do.

“So my recipes are designed for busy people who want inspiration for fast and easy recipes. They really showcase how to get the most out of your fridge, freezer and pantry to ensure you feel empowered in the kitchen, to be able to cook a great meal for yourself, family or partner any day of the week.”

With the festive season fast approaching, what’s Justine’s perfect Australian Christmas lunch? Should we be roasting a turkey?

“We haven’t roasted a turkey in our family for ages. I feel it’s sometimes not suited to the hot summer and, to be honest, it can sometimes be a bit underwhelming.

“I prefer to change it up every year, but there is always lots of fresh seafood and wonderful summer produce, like tomatoes and mangoes.

“There’s nothing worse than getting a cold or feeling unwell when travelling so I ensure I always pack premium vitamins in my suitcase. This is just to ensure I have the best chance to have a healthy and strong immune on the road.”

“One thing that is always a staple at every Schofield Christmas lunch is foie gras (goose or duck liver), a French specialty, usually served at aperitif with drinks). For Mum and I it’s non-negotiable!”

Justine’s love of good food and cooking was instilled early.

www.justineschofield.com.au www.instagram.com/justineschofield/?hl=en

42 | THRIVE #4

MORTON BAY BUG TACO

SERVES 6 PREP: 15 MINUTES COOKING: 25 MINUTES Ingredients 6 La Banderita flour street tacos 6 Morton Bay bugs, raw meat removed from shells Zest and juice of 1 lime, plus extra to serve 1/4 of an iceberg lettuce, shredded 2 sprigs of coriander, finely chopped Sauce 4 small red chillies, chopped 4 cloves garlic, chopped 1 x 3cm pieces of ginger chopped 2 tsp sweet smoked paprika 1 tsp dried oregano 1 tbs caster sugar 1/2 tbs white vinegar 80ml olive oil plus a little extra Salt and pepper

Method To make the sauce, place all ingredients into a small pot over a low heat and gently cook for 15-20 minutes, ensuring it does not boil. Cool to room temperature then pour into a small food processor or blender and blend until smooth. This can be made up to week in advance and stored in an airtight container.

Drizzle a little oil over bug meat and with salt and pepper. Grill on each side for 1-2 minutes until just cooked through. Remove from the sprinkle over the zest of the lime.

Warm the street tacos in a dry pan over a medium heat for one minute on each side until soft. Keep warm in a clean tea towel.

To serve, portion lettuce between each taco then place bug meat on top. Squeeze over lime juice and then drizzle over chilli sauce. Garnish with coriander.

Justine Schofield

in partnership with La Banderita tortillas.

THRIVE #4 | 43

NUTRITION

S E A FO O D S A N TA

S E A FO O D S A N TA

PRAWN COCKTAIL

NUTRITION

Sa lad

SERVES 4 PREP: 20 MINUTES Ingredients 2 baby cos lettuces, leaves separated and torn 1 large handful of watercress sprigs 1 small fennel bulb, finely sliced, fronds reserved 1 celery stalk, finely sliced 1 avocado, halved salt flakes and freshly ground black pepper juice of ¼ lemon 1 kg cooked large prawns, shelled and deveined, tails intact Marie Rose Sauce 3 tablespoons whole egg mayonnaise 2 tablespoons crème fraîche 2 tablespoons tomato sauce 1 teaspoon worcestershire sauce 4 drops of tabasco sauce (or a little more for an extra kick) 1 teaspoon brandy finely grated zest of 1 lemon salt flakes and freshly ground black pepper For the Marie Rose sauce, combine the mayonnaise, crème fraîche, tomato sauce, worcestershire and tabasco sauces, brandy and lemon zest in a bowl. Season to taste.

Place the lettuce, watercress, sliced fennel bulb and celery in a large bowl. Scoops chunks of avocado straight from the skin into the bowl. Season with a pinch of salt and pepper and lightly dress with 1 tablespoon of Marie rose sauce and the lemon juice. Gently toss with your hands and arrange on a platter.

Arrange the prawns on top of the dressed salad, scatter over the reserved fennel fronds and drizzle over the remaining marie rose sauce. Serve immediately.

From the Weeknight Cookbook, Plum Books, Pan Macmillan 44 | THRIVE #4

SMOKED SALMON a nd PICKLED CUCUMBER

Sa lad

My MasterChef friend Lucas Parsons cooked a version of this at one of his dinner parties, and it was an absolute hit. His was a little more elaborate than my recipe, but it still has some of the main components.

Oily smoked salmon with refreshing cucumber and dill is alwaysa winning combination, but what makes this extra enticing is the fusion of pungent hot English mustard and tangy crème fraîche.

SERVES: 4 PREP: 30 MINUTES, PLUS 1 HOUR 20 MINUTES STANDING AND MARINATING COOK: 5 MINUTES

2 continental cucumbers, cut into 5cm rounds Salt flakes 3 tbsp white wine vinegar 2 tbsp sugar 2 tspn hot English mustard 4 eggs 2 tbsp crème fraîche 1 large handful of watercress sprigs 1 small handful of dill sprigs 8 slices of smoked salmon Freshly ground black pepper

Place the cucumber in a colander along with 2 teaspoons of salt and toss. Let stand for 20 minutes.

Under a cold running tap, wash the salt off thoroughly, then pat the cucumber dry with a clean tea towel.

Combine the vinegar, sugar and mustard in a bowl and mix until the sugar dissolves. Add the cucumber and toss to coat completely.

Place in the fridge for 1 hour to marinate.

Place the eggs in a saucepan and cover with water. Bring to the boil and, once boiling, cook for 3 minutes for soft boiled. Remove the eggs and chill under a running tap, before peeling.

Combine the crème fraîche with 1 teaspoon of the cucumber pickling liquid and a pinch of salt in a bowl.

Place a small handful of watercress and a few sprigs of dill on each serving plate, add some cucumber, then two slices of salmon and a halved egg. Drizzle on the crème fraîche dressing and finish with a grind of black pepper.

From the Weeknight Cookbook, Plum Books, Pan Macmillan THRIVE #4 | 45

NUTRITION

S E A FO O D S A N TA

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