ohohohohoh by Jack Lee

HOW TO PARTY HARD ISSUE 5

(but keep your job)!

RECIPES TO IMPRESS CHRISTMAS GIFT-SPIRATION

PLUS OVER $1,000 WORTH OF PRIZES TO

WIN!

LUCIA CARBINES & HER CONTORTED LIFE

CONTENTS ISSUE 5

Editor’s Welcome

OH YUM! Michael Moore

OH You Don’t Say?

Women’s health Lisa Westlake

OH WOW! Alisha Smith

Men’s Health

OH MY!

Work/life balance Justin Tamsett

Wellness coaching Fiona Cosgrove

10 Fitness Michelle Bridges 11

Exercise Adherence Paul Brown

Where, OH Where? Fiji by Bel Fong

Body/Brain Performance Paul Taylor

Meet an Expert Alisha Smith

OH YEAH!

14 Nutrition Joanna McMillan 16

OH YUM! Alisha Smith

What’s New

OH YUM! Pete Evans

Just For Laughs

OH YUM! Sliders & Rollers

The Who’s Who of Experts

OH YUM! Small Fishy Bites

14 23

10 2

ISSUE 5 ( OH! MAGAZINE )

24 25

MERRY FITNESS & A HAPPY NEW YOU! December is often known as the ‘silly season’. ‘Silly’, possibly because many of us risk undoing an entire year’s worth of hard and healthy work, simply by making poor decisions and giving into the temptations of the party season. If this sounds like you, then the great news is that it’s absolutely 100 per cent possible to celebrate and indulge, without damaging your health, fitness, career or reputation. And some of the info in the following pages will be useful in helping you achieve this. December is also often an opportunity to reflect on the year that’s passed and the one that is fast-approaching. Ask yourself, have you achieved what you hoped to this year? What surprises did you receive and are you happy with the way you handled them? Is there anything you might have done differently, if you had the chance for a redo? Are you happy with all your relationships right now, or do some of them need some attention or TLC? It’s also a great time to think about what’s in store for you in 2014. Think about what’s realistically achievable, what items you’d like to tick off your bucket list (if you have one), what dreams you’ve been harbouring for too long. And then consider the logistics of how you can make them all happen. Because, you can! The secret to success lies in being honest with yourself and accountable to yourself. Ditch the rose-coloured glasses and take a good, hard, long, honest look at your situation and devise a plan of attack that is realistic and achievable in the new year. In doing so you can live the life you want, have the body you want, be as healthy as you desire, and live happily ever after.

ANALEE MATTHEWS Publisher & Editor havingfun@ohmagazine.com.au

THIS MAGAZINE EXISTS, THANKS TO THESE COOL FOLKS: ANALEE MATTHEWS, All Smiles Creative Publisher & Editor Email: havingfun@ohmagazine.com.au Web: www.ohmagazine.com.au Facebook: /the.OH.Magazine Ph: 0411 314 503 JACK LEE, JLee Design Creative Director Ph: 0466 426 649 www.jleedesign.com.au Photography www.istockphoto.com www.GarethChristianPhotography.com Our Expert Authors See page 39 Cover Image: Photo of Lucia Carbine (“Miss A in a Bubble”, from Empire), by Mark Turner Prize Winners Congratulations to the winners of our recent giveaways (all of whom have been notified and/or received their prize). Visit www.ohmagazine.com.au/prizewinners for a full list of winners.

This magazine is supported by

Before trying any new activities or health regimes you should consult an appropriate health or fitness professional for clearance. The information in this publication is not a substitute for advice or consultation with any health, medical or fitness professional. The health and fitness industries often provide conflicting – sometimes even contradictory – information; as the reader it is your responsibility to safely determine what does or does not work for you. All prices stated are the recommended retail prices in Australian currency and may be subject to change. While every effort is made to ensure accuracy, all parties associated with the production and publishing of this magazine accept no responsibility for the correctness of any facts and the copyright responsibility of all articles lies with individual contributors. Opinions expressed by the authors in this magazine do not necessarily reflect those of the publisher or any of its production or publishing team. No material in this magazine may be reproduced without written consent from the publisher. Copyright © 2013. All rights reserved. COMPETITION TERMS & CONDITIONS: Unless otherwise specified, all competitions/ giveaways contained in this issue commence at midnight on 1 December 2013 and conclude at 11.59pm on 31 December 2013. Each competition is a game of skill and chance plays no part in determining the winner. The judge’s decision is final and no correspondence will be entered into. Winners will be selected by Analee Matthews in Metung (Victoria) and will be notified by email no later than 7 December 2013. These terms and conditions apply to all competitions/giveaways contained in this issue, unless otherwise stated. Full terms and conditions can be obtained by visiting www. ohmagazine.com.au/competitions or by writing to OH! Magazine Competition T&C, c/Metung Post Office, Metung 3904 VIC.

( OH! MAGAZINE ) ISSUE 5

( OH, YOU DON’T SAY? )

CONGRATULATIONS

to the winner of The Market Basket Co. Basket, who is Henry from NSW. He wrote: “This magazine is just getting better and better. Keep up the great work. My must read of the month.” Other feedback we received included:

“Alicia’s recipes are fantastic!” “I a m always interested in learning about ways of improving a healthy lifestyle. OH! is an excellently produced magazine.” “It’s a great magazine; very informative.” “I love the magazine – thank you for bringing it to light.”

SHARE YOUR THOUGHTS AND WIN!

This month, you can win a three-month subscription to RedBalloon MarketPlace (see page 30 for full details). RedBalloon’s new range of subscription gift boxes includes some great healthy options for those opting for ab rolls over sausage rolls this Christmas! As the winner, you can choose one of the below products and RedBalloon will deliver new and exciting flavours to your door every month for three months. You can choose from: • • • •

Luv Sum Natural Energy and Protein Balls, valued at $49 per month The Australian Carob Co, valued at $34 per month Byron Bay Macadamia Muesli, valued at $44 per month Toby’s Estate Herbal Teas, valued at $44 per month.

To enter to win, simply email your feedback to havingfun@ohmagazine.com.au and tell us what you thought of this issue. If your email is chosen as the ‘featured letter’ then you’ll win! Submissions must be received before 1 January 2014. Remember to include your delivery address.

ISSUE 5 ( OH! MAGAZINE )

( OH WOW! )

5 MINUTES WITH LUCIA CARBINES

he house lights dim low and the chatter of the audience moves from excited laughter through a low hum, to complete silence. We stare at the gold curtain that envelopes the stage. It gently flutters in an unidentified breeze, the stage lights bouncing off it and capturing and holding our attention. I find myself holding my breath. In a swirl of music and lights, the kabuki curtain drops revealing a shimmering, transparent sphere hovering above the stage. There’s a beautiful flaxen-haired woman encased in its confines. Dressed in a glimmering

Alisha Smith spends time with the lady from the bubble, Lucia Carbines, the contorted star of the stageshow Empire by Spiegelworld.

ISSUE 5 ( OH! MAGAZINE )

unitard, a big smile and little else, she gracefully twists inside the bubble, effortlessly easing her lithe limbs into positions that cause me to clutch at my hamstrings in sympathy. With seemingly superhuman strength, she presses the two halves of the bubble apart and lowers herself into its grip, hanging from a single leg as she contorts her spine in ways unknown to mere mortals. Is this beauty an apparition? A goddess? No, but close. She is Lucia Carbines, a.k.a ‘Miss A in a Bubble’, a 19-year old contortionist touring Australia

alisha.smith.christian@gmail.com

ALISHA SMITH

Photos: Mark Turner

with travelling circus called Empire by Spiegelworld. Yet, calling Empire a circus is on par with describing Carbines as ‘a bit flexible’. This is a circus on steroids. It’s an hilarious, spectacular, mesmerising and down-right cheeky series of circus acts, each as brilliant as the last. There’s acrobatics, balancing, live music, rollerskating and a banana act as spellbinding as it is grotesque! There are displays of phenomenal strength, flexibility and talent, oh, and what circus would be complete without a bit of good oldfashioned nudity (leave the kiddies at home, folks). Life in a bubble isn’t all accolades and adoration, however. ‘The first week of training in the bubble was really tough,’ says Lucia, as we sit down for a postshow chat. ‘It was so foreign, so heavy and stiff. If you accidentally let it slip, it slams down on your body. And if you don’t spin it right, it rocks, which can make you really dizzy and unwell.’ ‘I don’t find contortion painful or anything, but if I’m having a stiff day or I’ve trained for too long, then my spine bends so much that it cuts off the spinal fluid for a period of seconds, so when I come up, the spinal fluid releases, causing me a headache.’ The physical toll of eight shows a week, for weeks at a time can be high so Lucia, who grew up on a gluten, wheat, sugar, dairy, yeast and starch-free diet ensures that she takes good care of herself.

http://youtu.be/MM9ENfnEkY4

‘My dad has a condition called ankylosing spondylitis (an inflammatory arthritis condition that causes pain and stiffness in the spine and other joints), so he’s on that diet because it helps to minimise inflammation. My sister and I have the gene marker for the condition, and even though there’s only an eight per cent chance that we’ll develop it, our whole family has always eaten like that.’ Surely after such a nutritionally strict childhood, eating whatever she wants on tour must feel like such a treat? Not so, says Carbines. ‘When I first went on tour, I thought “Great! I don’t have to eat like that anymore!” and I just went crazy. I bought all this wheat, sugar and dairy, and I just felt terrible. That only lasted for a week and then I went back to eating how I always have.’ To keep her muscles and joints in top condition, the aerialist and self-taught contortionist also takes magnesium, glucosamine, chondroiton and glutamine supplements, and has plenty of active pursuits to keep her in bubble-worthy shape.

‘I don’t train that much during the show, but once a week I’ll go and find an aerial gym and do three hours of training. I love rock climbing, too, so I’ll climb once or twice a week, and then when I’m around the ocean, I’ll surf regularly, too.’ And when the time comes for Lucia to hang up her unitard and look beyond performing, it’s easy to see that she’s more than just a pretty face on a bendy body. ‘I’ve done my dual Diploma in Sports and Remedial Massage, and when I’m not on tour, I actually teach (aerial classes) about 20 hours a week, so I think a mix of teaching and massage will be the most natural progression for me.’

Tickets are selling fast for the critically-acclaimed, Empire. For more information, including show dates, head to www.empireaustralia.com

( OH! MAGAZINE ) ISSUE 5

( OH MY! )

OH MY! Tips, stats and facts to help you achieve and maintain optimum health. Did you know…

A Spoon full of vinegar linked to reduced diabetes risk

1 in 4 women are now the breadwinners in Australian households

A sip of vinegar with every meal may help reduce the risks associated with diabetes, according to a US study.

Source: www.emmaisaacs.com / www.businesschicks.com.au

Incorporating a dose of vinegar into every meal has shown to effectively reduce the amount of fasting glucose that is created in digestion, and increase the rate of digestive processes in type 2 diabetes sufferers. The study*, undertaken by Arizona State University over a 12-week period, recorded positive effects on individuals identified as ‘at risk’ of type 2 diabetes when vinegar was consumed with each meal, taken in the form of Apple Cider Vinegar or a vinegar pill. With over 280 Australians developing type-2 diabetes every day, it is the fastest growing chronic disease threatening our population. Compounding the issue is that one in five of those affected are not aware that they have the disease, putting them at increased risk of long term health problems.** Raw, unfiltered Apple Cider Vinegar is one of the most concentrated and widely available forms of vinegar for dietary use. And Bragg has now invigorated the way you can enjoy the much-loved remedy of organic, unfiltered apple cider vinegar with four great-tasting flavoured drinks just in time for summer. Flavoured naturally with Stevia, the drinks are also certified organic and certified Kosher. Furthermore, the 437ml bottles provides two servings, that deliver only 20 calories (83 kilojoules) per serve, or 2% of your daily recommended carbohydrate intake.*

For health’s sake, throw another prawn on the barbie! 40 per cent of local prawns are eaten at Christmas, and Aussies only consume (on average) 24 local prawns1 each per year. The truth is, prawns are a good source of protein and also provide vitamins B3, B6, and B12 as well as zinc, potassium, iodine, selenium and calcium. They also have very little fat (less than 1g/ serve), but are a source of valuable omega 3 fatty acid. So prawn farmers and fishers have joined together for the ‘Love Australian Prawns’ campaign, to challenge people to spread their love of prawns beyond the festive season, and enjoy the nutritious benefits all year round.

*As published in Journal of Functional Foods, August 4, 2013 **Australian Health Survey, ABS, http://www.abs.gov.au/ausstats/abs@.nsf/ Lookup/4364.0.55.001Chapter1002011-12 Source and stockists: www.kadac.com.au

Australian women have quite the sweet tooth, with 37 per cent surveyed+ stating they add sugar to their coffee and a quarter (23%) adding sugar to their cereal. This is why people are turning to alternative sweetners such as stevia-based Naturals by Equal. Galaxy Research, commissioned by Merisant/Equal, August 2013

Source: http://naturalssweetener.com/

Pash rash causes kissing recession

1. Based on Australians consuming in 2011-12 a total 17,144 tonnes (ABARES Report 2011/2012) divided by a population of 22 million Australians = every Australian eats an average 0.8 kilo per year (approx. 30 large prawns per kilo) = 24 prawns per person each year

New research reveals kissing in Australia is on the decline with women purposely avoiding men with stubble in fear of the dreaded ‘pash rash’. In a study of over 1,000 Australians aged 18 to 39, stubble was found to be an obstacle to passionate kissing. Seven out of ten women surveyed admitted they prefer to give a man with stubble a quick kiss on the mouth, rather than a long lingering kiss. In contrast, 71% Australian women admitted they would happily share a long lingering kiss with a clean-shaven guy.

Source: http://australianprawns.com.au/

Source: www.thekissdebate.com.au

ISSUE 5 ( OH! MAGAZINE )

WORK WEIGHING YOU DOWN, CANâ&#x20AC;&#x2122;T SEE THE WAY OUT?

Become a Network Elite Personal Trainer. Designed to help active people study around busy lives } Study online- anywhere, anytime at your own pace } Learn from the fitness industryâ&#x20AC;&#x2122;s most established training organisation } Lifetime support from our dedicated team of online trainers } Flexible payment options to suit your budget.

www.fitnessnetwork.com.au POWERED BY

MICHELLE BRIDGES

HAVE A MERRY FIT-MAS

www.michellebridges.com.au

( Fitness )

Michelle Bridges provides her tips on how to keep fit this festive season.

n our world, Christmas is on 25 December. But if you live in Armenia apparently it’s on 6 January, or in Ethiopia, Russia, Ukraine, Serbia, the birth of Christ is celebrated on 7 January. The most important thing is that wherever in the world you reside there is one thing in common when it comes to Christmas – it’s only one day. Not a week or a month, just one day. For most of Australians, however, this year Christmas will probably start around lunchtime on Friday the 21 December when the office resonates to the sound of a champagne cork bouncing off the photocopier, and finish celebrations after Australia Day. Of course, next year, our national day falls on a Sunday, so we’ll stretch out the ‘hoorays’ until the Tuesday – just for good measure! For many, ‘Christmas’ translates loosely to ‘hammer the heck out of yourself for a month or so’. Every opportunity that presents itself for us to socialise is our cue to consume our own bodyweight in alcohol, and to eat enough cheesecake to launch us into glycemic shock. Now don’t get me wrong. Anyone who knows me can attest to the fact that I’m happy to let my hair down on the odd occasion. But let’s keep it real – Christmas is actually not a month-long religious holiday, it’s only one day (or two if you want to stretch to include Boxing Day!). There’s a paradox here that we should remind ourselves of. We spend most of the year complaining that we a) don’t have enough time to exercise; b) it’s too cold; c) it’s too dark; d) it’s too early; or e) your friends are busy so you have to train on your own. Christmas holidays are the best time to be exercising and looking after yourself because most of the above-mentioned roadblocks tend not to apply during the summer holiday period.

ISSUE 5 ( OH! MAGAZINE )

If you have a few drinks one night, you don’t have to race out of bed the next morning. The weather is generally warm and inviting, and more often than not your friends are available to exercise with you. In this season there’s usually a whole lot of outdoor activities on offer, particularly if you are close to a beach or a national park. And remember, when celebrating it’s not all cheesecake and pavlova – there’s plenty of healthy food on offer, you just have to look for it and make healthy decisions.

http://youtu.be/HBfezxm_qYs

Michelle’s Tip Plan your exercise activities in advance, and don’t let unexpected invitations mess up your good intentions.

PAUL BROWN

EMBRACE THE EXERCISE TRIAD AND START THE NEW YEAR FIT

www.50sports.org

( Exercise Adherence )

Paul Brown explains the exercise triad and how it can ensure your new year is kickstarted the right way. n so many facets of life you’ll find the essential ingredients come in threes, or a ‘triad’ as it is also sometimes called. Chances are when your life is out of balance it’s because one of the three is missing or is disproportionate to the others. In nutrition, for example, you’ll often hear of the big three (i.e., proteins, carbohydrates and fats). We’ll leave the finer details to our nutrition experts like Dr Joanna McMillan but, as a general rule, proteins and carbs make up the highest volume, with a smaller intake of the right fats, required for optimum health. There are, of course, other important elements to consider, such as minerals and vitamins, but most people will, rightly, focus on the big three first, when attempting to enhance their health. In exercise, the big three are typically strength/resistance training, aerobic/ cardiovascular conditioning and stretching. While additional activities such as relaxation will also contribute to a wellrounded program, it’s safe to consider the big three (your ‘exercise triad’) as an

essential framework that you can effectively build any active lifestyle around. Once again, strength and cardio training should form the bulk of your exercise effort, with stretching a key part (but proportionately less) of your overall time investment. Many of us celebrate the warmer months by supplementing our gym-based activities with outdoor pursuits, such as cycling, walking, running or swimming, which are all excellent for your cardiovascular fitness and great ways to boost your energy levels and burn calories. If you are someone who likes to do this, keep in mind that it’s important to continue your resistance/ strength training program as well. This is because this element is necessary in order to maintain muscular/skeletal conditioning (i.e., looking and feeling strong), as well as enhancing your posture. The right resistance program can also keep your body at its optimal fat burning capacity, via an elevated metabolic rate. What you may not be aware of is that if you fall into the trap of doing all cardio activities and no weight training, then

you can actually lose many of these health benefits and go backwards in your fitness goals, despite your consistent pattern of exercise. It is possible to get these benefits from an outdoor workout, using exercises that load up the muscles such as push ups, lunges, dips, chin ups, and portable equipment such as workout bands and suspension straps, but a simpler solution is to keep going to your favourite gym a couple of times a week, for your short and sharp weights workouts. Then you can have a blast outdoors with your cardiobased recreation and sports on your other active days. Remember, a warm up before each workout and a little stretching and focused breathing afterwards will keep your flexibility up and your zen in check. The right mix of all three, coupled with a commitment to your exercise triad, will ensure the festive season and all its temptations have a minimum impact on your health. Heed these points and you will, indeed, have a merry fitness.

http://youtu.be/rto4i0K7Fw4

( OH! MAGAZINE ) ISSUE 5

PAUL TAYLOR

THE 80/20 LIFESTYLE:

REPROGRAM YOUR GENES FOR HEALTH, HAPPINESS AND VITALITY

PART 3:

BUILD RESILIENCE TO STRESS ur stress response has been finely honed over millions of years to cope with a range of survival threats, but in many cases it is inappropriate for the modern world. Many people are familiar with our flight or flight response, which is driven by our sympathetic nervous system and the hormone adrenaline. This is a very fast acting response that mobilises energy, dumps blood sugar into the bloodstream, and diverts blood to the muscles to enable us to deal with the three minutes of screaming terror of being chased by a lion on the African Savannah. By running away or fighting, we burn up those stress hormones and our body returns to equilibrium. Nowadays, however, lions have been replaced with chronic low-level stressors of living, such as traffic, work deadlines, relationships issues, money worries, etc. The result is that our stress response system stays switched on. When stress

FIGURE 1. THE STRESS CYCLE

persists, another system kicks in – the HPA axis. This slower-acting system involves a number of hormones, but ultimately ends up with cortisol being released from the adrenal glands. To simplify things, think lions for the flight or fight system, and famine for the HPA axis – one of the impacts of chronic cortisol release is that it suppresses our metabolic rate, and encourages us to store fat (especially the dangerous fat around our midsection). Figure 1 shows what I call ‘the stress cycle’. The first two elements (perception and coping strategy) are largely within our control, so put your focus here to deal with stress. It’s crucial to understand that we are the only species whose thoughts can activate our stress response systems, so if you are having negative thoughts or think something is stressful, it will be. This is where ‘the catastrophe scale’ comes in, as it is very effective at

changing our perception. Think of what would be close to a 10 in terms of stress, such as your whole family being killed in front of you. With this scale an 8 might be having your house burn down and a 5 or 6 breaking a leg. When we think of it in these terms, most of us get upset about what I call ‘First World Problems’. Having effective coping strategies also stops stress from impacting on our sleep and subsequently our metabolism (poor sleep quality raises the hunger hormone ghrelin, levels of damaging inflammation and cortisol – making us more stressed the next day). Exercise is great, as it burns up stress hormones, which is why I’m a fan of sprinting on the spot for 30 seconds, or running up a few flights of stairs several times a day. Likewise, hitting the gym at the end of a stressful day is very effective for stress management, as are other strategies such as meditation, yoga, Tai Chi or deep breathing.

FIGURE 2. THE CATASTROPHE SCALE

Perception

1 Metabolic consequences

Coping strategy

Sleep quality

ISSUE 5 ( OH! MAGAZINE )

Regrettable

Moderately inconvenient

Fairly nasty

Unusually stressful

Awful, terrible

www.bodybrainperformance.com

( Body / Brain Performance )

KAREN GATELY

SURVIVING THE FESTIVE SEASON

www.karengately.com

( OH REALLY? )

Specialist HR consultant Karen Gately explains how to have fun at the Christmas party without damaging your career. n January, many of the HR departments we work with are busy dealing with issues stemming from the staff Christmas party. While some may be relatively minor, other issues that arise can have serious consequences for both the individual and their employer. Beyond risks to health and safety, the way some people choose to behave can have very real ramifications on their ability to advance their careers within the organisation. Don’t complain about the type of party your employer chooses to throw. It’s impossible to keep everyone happy and if they have gone to the trouble of organising an event, then chances are they think it’s a good idea. While a valuable opportunity to say thank you to their team, keep in mind your employer is not obligated to provide a party, so be respectful of the gesture and recognise it for what it truly is – a gift. Dress appropriately. The outfit you choose reflects not only your fashion sense but, more importantly, your judgment. Assess what is culturally appropriate for your organisation, assess the dress code and choose an outfit accordingly. For example, you may not enjoy ‘dressing up’ but if it’s a formal event don’t dress casually.

If Kris Kringle is part of your festive celebrations be careful not to offend anyone with your choice of gift. Although having a laugh is good for team spirit, avoid anything that may be considered inappropriate by either the recipient of your gift or other people. Sexually explicit or suggestive items are not a good idea, and neither are gifts that may be considered offensive by ethnic groups or members of a particular gender. Keep in mind that some people can be easily put off by poor table manners. This could include overloading your plate with too much food, or eating with your hands when cutlery has been provided. While everyone’s expectations are different, keep in mind even something as simple as talking with your mouth full can lead to the loss of respect by those who may influence your career progression. Avoid excessive drinking. Feel free to have a few drinks with your colleagues but make sure you remain in control of your behaviour. Some people are affected by alcohol more easily than others, but when inebriated most of us are likely to behave in ways we may later regret. Some of the ways I have seen alcohol impair judgment and impact careers at the Christmas party include:

• Starting arguments • Telling the boss what you really think • Over sharing; some aspects of your personal life • Being sexually overt (and this could include making unwelcome advances, public declarations of lust or dirty dancing). If you’re in a leadership role or work in HR it is especially important that you behave appropriately. Protect the trust you need people to have in both your competence and character. Leading by example is a non-negotiable priority for anyone responsible for managing behaviour and the culture of the organisation. By all means relax and have fun, but conduct yourself professionally at all times. Karen Gately Karen is a highly regarded thought leader in the fields of human performance and leadership. A founder of Ryan Gately, a specialist HR consultancy practice, Karen is also the author of The People Manager’s Toolkit: A Practical guide to getting the best from people. For more information visit www.karengately.com.au

( OH! MAGAZINE ) ISSUE 5

( Nutrition )

FASTING FOR HEALTH AND WEIGHT LOSS? Dr Joanna McMillan examines the health benefits of fasting. here’s a new dieting approach getting a lot of attention here in Australia, called the 5&2 Diet. The idea is that for two nonconsecutive days of the week you dramatically reduce your kilojoule intake to only ~2,000kJ (500 calories) and then eat pretty much what you like on the other days. Intermittent fasting like this means you only have to ‘diet’ for want of a better word, on two days and that appeals to many people. Most of us can call on willpower to see us through one day, while slightly reducing kilojoules everyday consistently might be more difficult. So does it work and is it worthy of trying? The practice of fasting for health or spiritual reasons is as old as the hills. Pretty much every religion and many Eastern teachings, have forms of fasting. In religious teachings fasting is often referred to as a means of discipline and reducing gluttony. Until relatively recently humans had forced periods of fasting due to the availability of food. Cycles of feast and famine would have been

ISSUE 5 ( OH! MAGAZINE )

www.getlean.com.au

DR JOANNA MCMILLAN

THE CONS common and our bodies no doubt adapted to cope with this. The whole so-called ‘thrifty gene hypothesis’ is based on the idea that those with efficient bodies, who wasted little energy and conserved it well in times of famine, are those who have survived to pass on their genes. Today those thrifty genes are contributing to our weight problem in an environment of abundant energy-dense food and little exercise. So one way of looking at things is that integrating regular fasting into our routine is just emanating the environment we evolved to survive in. But can it help us to get lean? The truth is we don’t really know yet. What we certainly know from animal studies is that kilojoule restriction leads to longer lives and lower risk of many chronic diseases including cancer. There is pretty good evidence that this occurs in humans too. It’s just more difficult to test since getting people to survive on lower kilojoule intakes is not easy. There is also some evidence that fasting has benefits from a health perspective. For example, studies of people at the end of Ramadan has shown improvements in markers of heart disease risk, such as blood cholesterol profiles and insulin sensitivity. Whether this translates into long term reductions in risk is not really known. Neither do we know enough about what differences there are between different fasting regimes. And is there any harm from fasting? What will certainly not work is if you fast on two days, but on the other days overeat and more than make up for the spared kilojoules. I am also concerned with the idea of ‘eat whatever you like’ on the other days. Nutrient intake matters and, at least to me, is primary over any effect on weight. We need micronutrients and phytochemicals such as antioxidants for optimum health – meaning, what we eat does matter; it’s not just about the kilojoules.

I also have some concerns over the long term effects on gene expression. What if, by regularly fasting, we simply ramp up the genes associated with preserving energy and fuel when limited food is coming in, then get really good at storing energy when we do eat, ready to cope with the next fast? If this were to happen you’d have to keep up the fasting routine forever just to remain a stable weight. But should you stop fasting, then you risk gaining extra fat ready for the next fast that never comes. We need to wait for the research to catch up with the popular diet books, to understand more about these effects. Watch this space – at least one group in Adelaide have a study underway and I’m sure many more will follow. So where does that leave us? Well I’m giving you my thoughts and then it’s up to you to decide whether it’s something you think you want to try.

THE PROS • You learn to feel properly hungry and be OK with that. Sounds funny on first read, but so many people tell me they are rarely hungry, or they are scared of being hungry. We can easily cope with one day of little food. • Many people say they feel full of energy following a fast day and almost euphoric. That may be from a sense of pride at their restraint, or there may be physiological reasons such as giving the gut a rest. • Provided you don’t go crazy and overeat on the other days, it can be a means of lowering your weekly kilojoule intake and chipping away at your fat stores. • Unlike most ‘diet’s, you only have to practice strict restraint on two out of seven days.

• We don’t know the effect on gene expression – do you just get better at coping with the fast? • You may feel tired, cranky and dizzy on the fast day, particularly if you are prone to low blood glucose. • Fasting interrupts normal routines such as family dinner or an invitation out with friends. • You may find yourself overeating on the day before or after the fast, thereby replenishing the lost kilojoules and potentially overcompensating for the fast. • I’m yet to be convinced it’s a good long term strategy – I have a feeling many people will quickly tire of it and the appeal of a delicious meal will be all too much to restrain from. So the bottom line is, for some people this approach may well be valid, but for others it may just lead to more disordered eating. I await further research results with great interest. If you do want to give it a shot, my advice is to really focus on healthy, balanced eating to boost your nutrient intake on the five normal eating days. Restrain from intense exercise on fast days, and ensure you consume your low GI carbs on the other days to top up glycogen levels – these will easily be used up on the fast day. And be sure to avoid overeating on the days before and after your fast.

http://youtu.be/PtHkRY8x6FM

( OH! MAGAZINE ) ISSUE 5

ALISHA SMITH

What you’ll need

GRAINY GOODNESS SALAD Salad is a staple in the fitness business office I work in. So much so that Homer Simpson’s catchcry ‘You don’t make friends with salad’ has become an anthem heard far and wide, as yet another staff member forks uninspired lettuce leaves into his/her disinterested mouth. However, with so many delicious and nutritious foods available all year round, salad no longer need be boring. Aside from blending different flavours and textures to create something as yummy as it is healthy, presenting your salad so that it looks appetising as well, can do wonders for it’s rating on the appeal-o-meter! My Grainy Goodness Salad combines healthy fats, low GI grains and loads of crunchy veggies to give your boring workday lunch a wallop! For an added punch of protein add your choice of lean meat, tofu or pulses.

ISSUE 5 ( OH! MAGAZINE )

¼ cup cooked wild rice ¼ cup cooked quinoa 1 cup baby spinach leaves ¼ capsicum, chopped 1 spring onion, chopped ¼ avocado, chopped 1/3 tomato, chopped 2 to 3 lemon slickes 2 teaspoons lemon juice 1 tablespoon macadamia oil Handful pecans, chopped

How to make it • Cook your wild rice and quinoa according to packet directions, rinse and set aside to cool completely. • Once cool, mix them together and spoon into bottom of a glass jar or other container. • Mix together the lemon juice and macadamia oil and pour over the rice/ quinoa. • Layer in all other ingredients (placing lemon slices on top of avocado to stop from browning if making in advance) finishing with a good handful of chopped pecans • Secure lid tightly and store in the fridge. Enjoy!

alisha.smith.christian@gmail.com

( OH YUM )

PETE EVANS

SUMMER CHAI SMOOTHIE

Ingredients

www.peteevans.com.au

( OH YUM )

Cinnamon Cardamom Cloves Ginger Licorice root powder 2 eggs, preferably organic and free range Frozen banana (to prepare, peel it first, then cut into small pieces and then freeze it) 1 tablespoon raw honey Coconut water Coconut cream (as an alternative you could use almond, rice, quinoa or soy milk)

How to make it Grab a blender, and pour in your cinnamon, cardamom, cloves, grated ginger, licorice root powder, eggs, frozen banana pieces, raw honey, coconut water, coconut milk or coconut cream (or a milk of your choice). Blend it up and enjoy!

http://youtu.be/3Sm7mGZI8IE

( OH! MAGAZINE ) ISSUE 5

( OH YUM )

Here’s how you can add some Asian-style flair to your fare, when entertaining this festive season.

CHICKEN BANH-MI ROLLERS Makes 12

What you’ll need ¼ cup rice vinegar 2 teaspoons lime juice 1 teaspoon soy sauce 1 teaspoon fish sauce ½ teaspoon pepper 1 teaspoon sugar 2 large carrots, julienned (thinly sliced) 1 Lebanese cucumber 12 roller buns of your choice Mayonnaise ½ cup fresh coriander 1½ cups cooked roast chicken, cooled and shredded 1 to 2 jalapenos, thinly sliced Soy sauce, to serve

How to make it Whisk together the vinegar, lime juice, soy sauce, fish sauce, pepper and sugar in a bowl. Toss through the julienned carrot and allow to marinate for at least 30 minutes. Using vegetable peeler or a mandolin, thinly peel the cucumber. Split a roller bun in half lengthways. Spread the insides with mayonnaise then add coriander, cucumber, carrot, chicken, a few slices of jalapenos and a sprinkle of soy sauce.

ISSUE 5 ( OH! MAGAZINE )

( OH YUM )

PORK BELLY SLIDERS WITH SPICY CARAMEL SAUCE

These recipes are sourced from Sliders and Rollers: Mini burgers and hot dogs, by David Cowie ($35, New Holland Publishing)

What you’ll need 1kg boneless pork belly 1 cup water ½ cup sugar 1 to 2 long red chillies, deseeded 1 teaspoon fish sauce 1 tablespoon soy sauce Juice from ½ lime ½ cup fresh coriander Salt and pepper to taste 12 brioche buns

How to make it Pre-heat the oven to 220°C. Score the pork belly skin at 1cm intervals in squares that are the same size as the buns. Place the pork on a rack in a roasting pan, skinside up. Pat dry the pork belly with paper towel and rub salt into the skin. Pour water into the roasting pan, enough to fill the pan to just under the rack. Place in the oven and roast for 30 minutes or until the skin is crispy. Reduce the heat to 180°C and roast for a further 1½ hours or until the meat is tender, topping up with water as necessary. Remove the pork and cut into squares to fit the buns, as scored before cooking. In a saucepan, bring the water and sugar to the boil. Boil until it starts to caramelise. Add the chillies, fish sauce and the soy. Reduce the heat and simmer until the liquid has reduced by half, then squeeze in the lime juice then set aside for later use. Slice the buns in half lengthways. To assemble the sliders, add a piece of pork and drizzle over with some caramel dressing. Top with a few coriander leaves then the top bun. Hold together with a cocktail stick or toothpick.

( OH! MAGAZINE ) ISSUE 5

( OH YUM )

GREEN CUCUMBER GAZPACHIO WITH CAVIAR This recipe for cold soup is particularly refreshing on a hot day. But this is no ordinary soup. I add something delectable to the soup by sprinkling the surface with plump, flavourful balls of red caviar that pop in the mouth. If you aren’t able to buy this caviar, any caviar will do, or add a raw oyster topped with a squeeze of lemon. Use either Lebanese or small cucumber (fewer seeds). I like to serve these in coffee cups or glasses.

What you’ll need 2 cups cucumbers, peeled and cubed (remove some of the seeds if there are too many) ½ cup pale green centre leaves of green celery 1 to 2 cloves garlic, minced 1 tablespoon fresh lemon juice or sherry vinegar (less harsh than wine vinegar) 2 tablespoons extra virgin olive oil and some extra to drizzle on top Salt and freshly ground black pepper, to taste Handful of dill, chopped 50g caviar from Atlantic salmon, to decorate the soup

How to make it Place all the ingredients, except the dill and caviar, into a food processor and blend the mixture until smooth. Add the dill and stir through. Use a little ice-cold water to thin down the soup, if you wish until you have the preferred consistency. Keep it in the fridge until ready to use. Place into small coffee cups or glasses, and drizzle with a little extra olive oil. Decorate with a sprinkle of caviar or place into a large bowl and sprinkle caviar on top. For this option, include a small ladle and some small bowls. Guests can help themselves.

Recipe from Small Fishy Bites, by Marisa Raniolo Wilkins ($29.95, New Holland Publishing)

ISSUE 5 ( OH! MAGAZINE )

( OH YUM )

PUMPKIN CRUSTED FISH ON MASH Serves 4

What you’ll need 300g pumpkin, peeled and cut into cubes 1 orange, quartered with peel left on Sea Salt and pepper 250ml non-fat natural yoghurt ¼ bunch basil, leaves picked and shredded ½ cup raw pepitas (pumpkin seeds) 4 x 160g sea bass fillets (or equivlant firm fleshed fish) Cooking spray

How to make it Preheat the oven to 180°C. Place pumpkin and orange into a roasting dish and roast in the oven for 45 minutes, or until pumpkin is cooked. Remove half of the orange and set aside. Squeeze removed orange segments into the pumkin and mash coarsely with a fork. Season with salt and pepper and set aside to keep warm. Squeeze juice from remaining orange segments into yoghurt and stir in basil. Season to taste. Crush pepitas in a mortar and pestle until they have the consistency of coarse breadcrumbs. Season the fish and press each fillet into the pepitas, ensuring it is evenly covered. Spray lightly with cooking spray and cook in a hot non-stick frypan for 2 to 3 minutes each side. Serve the fish on the warm pumpkin mash with a spoonful of the orange and basil yoghurt. Serve with a large green salad on the side.

This recipe is from Blood Sugar Quinoa & Healthy Living, by Michael Moore ($24.95, New Holland Publishing)

( OH! MAGAZINE ) ISSUE 5

LISA WESTLAKE

TOP TIPS TO REGAIN YOUR PRE-BABY BODY Physiotherapist Lisa Westlake provides her top tips for reclaiming your pre-baby body. ew mums are often anxious to get their body back in shape, but doing too much too soon can result in aches, pains and incontinence. By listening to your body, taking time to strengthen your foundations, and progressing gradually, you will be able to regain your figure and fitness – safely. The early weeks of motherhood is a time to recover from pregnancy and delivery, settle into life with your new baby, and enjoy your precious bundle.

How much and what exercise is right for you will depend on your pregnancy, birth and post-natal situation, but as a rule of thumb working on regaining pelvic floor, core strength and core control, as well as walking within comfort, is an ideal target for the first six or so weeks following your delivery. If you have had a caesarean section or have any new/unresolved aches or pains, it may take a little longer. Your next progression will be to participate in low impact and low load strength exercises, which focus on the pelvic floor, core and posture.

FIVE TIPS FOR HEALTHY NEW MUMS 1. After your delivery, rest up and focus on core and pelvic floor. If you have any concerns seek advice from a women’s health physiotherapist. Click here to read Lisa’s previously published article on pelvic floor health. 2. Prioritise your posture. The life of a new mum involves plenty of leaning over your baby, which can predispose you to upper back and neck pain. Frequently practice sitting or standing upright, lengthen your spine and settle your

ISSUE 5 ( OH! MAGAZINE )

shoulders back and down. Each time you feed, make time to ensure your posture is aligned and well supported. 3. When your recovery and energy levels allow, get out and about with your baby in a stroller. Fresh air and gentle activity is good for your body and your soul – and your baby will probably love it too! 4. Whenever you can, exercise for ten minutes here and there, around your baby’s sleeping patterns. It’s a really

great way to get back into action, and you can never underestimate how valuable and realistic, just 10 minutes here and there is for a new mum. 5. When you do head back to gym be sure to speak to the trainers about a sensible post-natal plan for returning to regular exercise, and try not be in a hurry to get back into high impact, heavy load movements, or abdominal curls – just until you are sure your body is 100 per cent recovered and ready.

www.physicalbest.com

( Women’s Health )

( Menâ&#x20AC;&#x2122;s Health )

MALE-PATTERN BALDNESS

Find out about male-pattern baldness, which â&#x20AC;&#x201C; incidentally â&#x20AC;&#x201C; can also affect women. ale-pattern baldness is the most common type of hair loss. For a few men, this process starts as early as the late teens. By the age of 60, most men have some degree of hair loss. Some men aren't troubled by this at all. Others, however, suffer great emotional distress associated with a lack of selfesteem and, in some cases, depression. Male-pattern baldness is usually inherited and also affects women. It's caused by oversensitive hair follicles. Dihydrotestosterone (DHT) is produced by the male hormone testosterone, and it causes the follicles to shrink and eventually stop functioning. The involvement of testosterone in balding has led to the myth that going bald is a sign of virility. But men with male-pattern baldness don't have more male hormones

than other men. Their hair follicles are simply more sensitive to the hormones.

Receding hairline Male-pattern baldness is so called because it tends to follow a set pattern. The first stage is usually a receding hairline, followed by thinning of the hair on the crown and temples. When these two areas meet in the middle, it leaves a horseshoe shape of hair around the back and sides of the head. Eventually, some men go completely bald. Male-pattern baldness is not a disease, so it won't affect your health. However, if it's causing you distress, consult your doctor to get a diagnosis. Your doctor can refer you to a dermatologist for further analysis and, if necessary, to a psychologist to help with

the trauma of hair loss. If you have inherited the genes responsible for male-pattern or femalepattern baldness there's little you can do to prevent it from happening. Treatments can slow down the process, but there's no cure. The two most effective treatments for male-pattern baldness (also called 'androgenetic alopecia') are medicines called minoxidil and finasteride. Other treatments for hair loss include wigs, hair transplants and plastic surgery procedures, such as scalp reduction. As a general rule, it's easier to maintain existing hair than to regrow it, and once the hair follicle has stopped working it cannot be revived. Article reproduced with permission from NHS Choices (www.nhs.uk).

( OH! MAGAZINE ) ISSUE 5

JUSTIN TAMSETT

WHAT STAGE OF CHANGE ARE YOU IN? Justin Tamsett explains where you need to be, in order for you to achieve permanent change. he people who receive maximum benefit from their membership, are the ones who want to join a gym and join regardless of any promotion or obstacle. This is because the first step to improving your health or wellbeing, by creating work/life balance, is wanting to achieve it! This is a simple thing to say and yet is a very powerful lever for creating behaviour change. Let’s look at Prochaska’s stages of behaviour change for why people cannot achieve work/life balance: • Pre-contemplation stage: Not even considering the behaviour change as they are not ready; • Contemplation stage: Change has now entered their mind and they are getting ready, but not ready to start; you hear people in this stage using the word ‘should’; • Preparation stage: They are now ready to start and start to tell friends they are ‘going to’ start the new behaviour; • Action stage: As the word suggests they are doing the new behaviour;

http://youtu.be/oNX-fVgcT4Q

ISSUE 5 ( OH! MAGAZINE )

• Maintenance stage: The new behaviour is now started and the challenge is to maintain it, so people here now need support. What we know is that until you are in the ‘action’ stage of creating a change in your balance you will not be committed to the new behaviour. We also know that to get to that stage a significant emotional event will cause a shift or education. If you are not in the action stage, then you are simply not ready to create the change. And if you start, there is a good chance you will fail as you are not quite 100 per cent committed. Sometimes, we are heavily influenced to jump stages and start before our mind is truly ready. This will often lead us into relapse as opposed to maintenance. Relapse means we start the process all over again. We have to be ready for the commitment in order to successfully change. And when you are, success is imminent. Are you ready to make a change, or are you still thinking?

www.justintamsett.com

( Work/Life Balance )

FIONA COSGROVE

5 STEPS

wellnesscoachingaustralia.com.au

( Wellness Coaching )

TO MENTAL WELLBEING Wellness coaching expert Fiona Cosgrove explains how to achieve mental wellbeing. f wellness is the combination of physical and mental wellbeing, then it makes sense that we need to address both in order to really live life to the full. There is a great deal of available information to help us be physically well. We know that we should eat correctly, exercise regularly, keep stress to manageable levels, get sufficient good quality sleep, and hydrate. Simple? You’d think so. But the truth is that it’s not necessarily easy to accomplish, because knowing what we have to do is not actually the same as doing it. But at least we have an idea of where to start!

So what contributes to mental wellbeing? The positive psychology movement, where Dr Martin Seligman is at the helm, is all about answering that very question. Five elements of wellbeing have been identified and they include: 1. Positive emotions: you need to experience at least 3:1 positive to negative emotions in a day, in order to experience a sense of

wellbeing and ward off the black dog (i.e., depression). 2. Engagement: you are engaged in whatever you do in your life, and this applies to both personal and professional activities (i.e., you are not bored, switched off or disengaged). 3. Relationships: the most important factor in good mental health is having supportive, positive relationships in your life. 4. Meaning: you understand why you do what you do, and have a sense of meaning around your daily routine. 5. Achievement: everyone receives pleasure and satisfaction from achieving something. No matter how small the achievement, it contributes to your mental wellbeing. If you read that list above, how do you score on each factor? It can be such a great awareness tool to do this type of ‘stocktake’ so you can check in and see if there are any areas that need improving. By doing so, you are well on your way to achieving optimum mental wellbeing.

( OH! MAGAZINE ) ISSUE 5

BEL FONG

RELAX TO THE MAX, FIJI STYLE Bel Fong discovers an idyllic existence as she explores all that Fiji has to offer.

rom the moment I step off the plane, I can feel myself falling in love with Fiji. I don’t know why it has taken me so long to discover this place but I was ready to experience the famous Fijian hospitality. Walking off the plane into Nadi airport is amazing in itself. I spot two Fijians dressed in traditional sulu’s (sarongs), serenading everyone with a soothing Fijian ‘Welcome Song.’ As we wait in line to get through customs, I can’t help but notice everyone smiling. It’s hard not to be happy in this place, and we haven’t even left the airport. Our enthusiastic host, Rony is there to greet us. “BULA! Welcome home, family” he says with a big smile. I’ve never met anyone so passionate about saying hello to strangers. I later learn that this is the Fijian way. Everyone is family. My heart and soul immediately feel a sense of belonging and happiness.

ISSUE 5 ( OH! MAGAZINE )

After 40-minutes of driving, we arrive at the Intercontinental Golf Resort and Spa. Nestled amongst 35 hectares of tropical gardens, it is hard not to be overwhelmed by the beauty of its surroundings. Fresh fruit juice and a cool towel prove a lovely diversion from the humidity. Walking into my one-bedroom suite, I drop my bags (and jaw) in pure awe. The suite itself is huge and everything inside it (as in all 270 rooms onsite) is immaculate. I pull back the curtains to reveal a front row seat to the most amazing mountainous backdrop, a view which I would later (and often) enjoy from my private plunge pool and outdoor bath. The resort itself has so much to offer. You can try one of the 15 recreational activities (including yoga, a round of golf, Fijiian-rules beach soccer) or simply hide away in one of the private pods by the infinity pool at Club Intercontinental. A visit to the resort would not be

complete without one of their signature spa treatments. The outdoor Wai Zone sets the scene, featuring a steam room, hydrotherapy pool and ice room. I find my alkaline balance by dividing time between each of the three zones. A few minutes later, a Traditional Bobo Massage awaits. I can already feel my mind and body completely switch off. This is relaxation at its most luxurious. The next morning, armed with eager anticipation to watch the sunrise, I leap

www.fonginator.blogspot.com.au

(Where, Oh Where? )

from my bed and head down to the beach. To add to the beauty of the sunrise, a school of fish follow along the shoreline, jumping in and out of the water beside me. Incredible. Later that night, we make our way to Navo, one of the resort’s five restaurants, to enjoy a succulent three course meal by the beach. Our next stop is Likuliku Lagoon Resort; a breathtakingly magical sanctuary, reserved strictly for couples, located 35 minutes from Port Denarau. As we approach the island in our private speedboat, my attention is immediately diverted to the ten over-water bures to my left. Likuliku, which translates to ‘calm waters’, is the only resort in Fiji that houses these luxurious and architecturally amazing structures and I can immediately feel the goosebumps forming; this is exactly how I dreamed paradise would be. Each over-water bure contains a luxurious king-size bed, expansive bathroom and water views further than the eye can see. The living room floor contains two glass panels that look directly into the ocean. As I step out onto the balcony, I spot a ladder that takes me down to the water’s edge. So without hesitation, I grab my snorkel and gently walk down the ladder until I am face down in the water. It’s unbelievable. Baby manta ray’s swim past like it’s not a big deal. I catch myself saying out loud, “This is amazing” before I realise I am talking rather loudly through the snorkel – to myself. The great thing about Likuliku is

that you can choose to do everything, or nothing. Over three days, I enjoyed an island-hopping tour which included some of the best snorkelling in the South Pacific, a private picnic on Honeymoon Island, a Fijian village and school tour, a kava ceremony, a mountain hike, and a beautiful massage treatment overlooking the sea. The Fijiians really know how to make you feel relaxed and at home. One thing’s for sure; we never went hungry. The meals at the main restaurant, Fijiana, offer some of the lushest cuisines around. A breakfast must-have is the mud-crab omelette and cassava hash brown. The chef uses a broad range of local market produce and each meal is made with the freshest ingredients. Once a week, the restaurant hosts a traditional Fijiian lovo – local meat and seafood

wrapped in banana leaves and slow roasted under hot rocks in the ground for several hours. Warning: contents will leave you feeling full and happy. Loose fitting attire is advised! As a whole, Fiji boasts an abundance of culture, coupled with amazing food and the most hospitable people you could ever meet. Being on ‘Fiji time’ ensured I left feeling relaxed and, undeniably, in love with the country, it’s people and all that it has to offer. Fiji, you had me at ‘bula’.

Bel Fong Bel is a senior education coordinator at Australian Fitness Network. She is a sports and travel enthusiast and when she’s not writing her blog (www.fonginator.blogspot. com.au) she’s seeking out the next triathlon challenge. You can email Bel via belinda. fong@fitnessnetwork.com.au

WHERE TO STAY Intercontinental Golf Resort & Spa. www.fiji.intercontinental.com

LIKULIKU LAGOON RESORT 35-minute speed boat ride from Port Denerau. www.likulikulagoon.com.

HOW TO GET THERE • Fiji Airways (previously Air Pacific) and Virgin Australia fly direct from Sydney, Melbourne and Brisbane. Jetstar fly direct from Sydney and Melbourne. • Intercontinental Golf Resort and Spa is located on Natadola Bay, on Fiji’s main island of Viti Levu. It is a 40-minute drive from Nadi airport. • Likuliku Lagoon resort is located 35 minutes by speedboat from Port Denarau. Guests can also arrive by helicopter. • Find out more information from Tourism Fiji (www.fiji.travel)

( OH! MAGAZINE ) ISSUE 5

MEET AN EXPERT What’s your personal philosophy about food and nutrition? Working in the fitness industry I definitely love healthy food but as I’ve gotten older I’ve taken a more realistic, less restrictive attitude towards fuelling my body. I’d consider myself a ‘flexiblarian’ (yes, I made that up). I love to eat healthy, unprocessed food as often as possible but certainly don’t beat myself up for having the odd glass of wine or piece of chocolate. I’m a huge advocate of finding ways to make healthy food taste delicious and being flexible to the ever-changing needs of my body and my life. I’m also an aerial silk instructor and performer so eating well the majority of the time helps me to perform the best I can, both physically and mentally.

How do you come up with such delicious recipes and who is your lucky taste tester? I usually start with something I’ve seen or eaten elsewhere and then add, subtract and substitute ingredients until I get it tasting the way I want. Often I’ll revise a dish four or five times before I find the right balance. My husband, Gareth, is the lucky (and at times, given the trial and error nature of recipe creation, very unlucky) taste tester. He’s always super-encouraging no matter what I serve him, but if he goes back for seconds, then I know I’m onto a winner.

What do you love most about being a travel writer? What’s not to love? I get to travel the world, meeting interesting people, seeing

ISSUE 5 ( OH! MAGAZINE )

Name: Alisha Smith Expertise: Recipes & Travel Writing

A woman of oh-so-many talents, and a darned nice chick too, Alisha Smith is a multi-talented author and fitness professional who brings a unique passion and expertise to the pages of this magazine. She’s also an impressively flexible aerial silk instructor and performer.

the best that a country or region has to offer and experiencing things that most people only dream of. And, above all else, I love being given an opportunity to retell the experience – to share stories of the things I’ve seen and done that, hopefully, inspire other people to get out there and grab life by the kahunas!

Have you had the opportunity to blend your love for healthy eating and travel? Food is fuel. We need it to exist, to power our bodies through life – both in the seemingly mundane, day-to-day activities, as well as for the more adventurous ones. Yet, food is so much more than that. It’s at every social occasion, we use it as a means of getting together to catch up with friends or to bookend a day, by bringing our family together around a table for breakfast or dinner. Travel is no exception. Whether I’ve been at a fitness retreat in Bali, where the culinary focus has been on healthy fuel, or sharing fresh lobster with new friends on a subsistence island in the South Pacific, I’ve been very fortunate to be able to combine my two passions of food and travel!

Describe the greatest culinary and/or travel experience you’ve ever had? When my brother and I were younger, we’d ask my mum who was her favourite child*. She’d always answer with ‘I love you equally, but for different reasons’. This question makes me understand her statement. I’ve had so many amazing food

and travel experiences that it’s honestly impossible to just choose. Definite highlights have included eating an exquisite Japenese-style degustation at Tsubo Restaurant on Mt Hotham, after a day of snowboarding and spa treatments; as well as enjoying a cider and tapas with new friends in Seminyak, Bali after a week of surfing, running and training. Every travel experience offers me something memorable – be it the food, the culture, the people or the fitness. *Clearly I was… and still am!

What does ‘optimum health’ mean to you? To me, ‘optimum health’ means having an approach to movement, to fuel, to relationships (with yourself and others) and to pursuits (both career and pastimes) that makes your body and soul feel and perform the best they can. To find out more about Alisha Smith visit http://alishasmith.pressfolios.com/ or email alisha.smith.christian@gmail.com

( OH YEAH!)

SEEK SHADE THIS SUMMER When things get hot you can amp up the cool, thanks to this season’s shades.

Maui Jim Liana, $274.95. www.MauiJim.com

Maui Jim Middles, $208.95. www.MauiJim.com

Maui Jim Stone Crusher, $208.95. www.MauiJim.com

Oakley Break Point ™, $179.95. http://au.oakley.com

Oakley Radarlock™, $359.95. http://au.oakley.com

Oakley Big Taco™, $199.95. http://au.oakley.com

Derek Cardigan Sun in Fog, $89. www.clearlycontacts.com.au

Derek Cardigan Sun in Birch, $89. www.clearlycontacts.com.au

Diane Von Furstenberg in Tortiseshell, $119. www.clearlycontacts.com.au

Ray Ban Aviator Solid Gold (18K gold, only 1,200 produced worldwide), $3,200. www.ray-ban.com/usa

Ray Ban New Wayfarer. www.ray-ban.com/australia

Ray Ban Jackie Ohh. www.ray-ban.com/australia

( OH! MAGAZINE ) ISSUE 5

WHAT’S

Looking for some gift-piration this Christmas? We’ve got ya covered!

NEW

Remember, for your daily dose of what's new in fitness check out www.whatsnewinfitness.com.au

PRIZE ALERT! And wherever you see a ‘prize alert’, you can enter to win simply by emailing havingfun@ohmagazine.com.au and telling us in 50 words or less what prize you want to win and why. Entries must be received before 1 January 2014 and remember to include your postal address.

FOR GOOD HEALTH… 1. Healthy Subscription Options from RedBalloon.com.au Australian online experience retailer RedBalloon.com.au has launched their subscription gift box offer, dubbed RedBalloon MarketPlace. This exciting new range includes 60 products and will be available as a one month trial, or a three, six or twelve month subscription. RedBalloon MarketPlace will provide you with access to new and gourmet brands and products that are not readily available elsewhere, across two major categories: Gourmet Food/Wine and Lifestyle (health, beauty, apparel and accessories). Each box contains different products within that theme, delivering happiness to your door each month, all with the convenience and security of online T R E shopping. Unlike many other subscription boxes on the market, the AL PRIZEage 4 for RedBalloon offer will contain full sized products – this is not a sampling see p ils! opportunity but a beautifully packaged experience in a box every single deta month. The products available represent a number of high profile and desirable brands, including Maggie Beer, Simon Johnson, Ghermez Cupcakes, Max Brenner, Hank’s Jams, Bitton, Pukara, Toby’s Estate, 1 Republica Coffee, Spotted Cow Cookies, as well as a huge range of wine and beer products hand selected by the team at Shortys Liquor. RRP: From $29 a month (including delivery and transaction fees), www.redballoon.com.au/ subscriptions

PRIZE ALERT! – WIN 1 of 4! SW Serum for Optimum Skin Health SW Serum is a pure anti-ageing preparation that works gently and effectively at the skin’s cellular level to soften and relax the skin, diminishing fine lines and wrinkles. SW Serum brings together the powerful antioxidant properties of ginseng and green tea with four active ingredients, including the revolutionary anti-wrinkle ingredient, Argireline®. SW Serum is Australian made and contains no parabens, damaging chemicals or toxins. RRP: $147 / www.swserum.com.au

Skechers Memory Foam Runners

ISSUE 5 ( OH! MAGAZINE )

Just like your memory foam pillows and mattresses, Skechers Memory Foam shoes are also designed to provide instant comfort, thanks to the fact they ‘bounce back’ to their original shape after each wear. This means you get that brand new feeling each and every time you slip them on. The memory foam lining moulds to your feet, providing the best kind of support – they really are just like a bed for your feet! Skechers Memory Foam styles are available in both men's and women's designs, across sporty and lifestyle categories. They're lightweight and incredibly comfy. RRP: From $99.95 to $129.95 / www.skechers.com.au

( What’s New ) 4. Philips Airfryer XL

3. Cheeki Shakers New to the Cheeki range are these stainless steel protein shakers, ideal for any power-drink enthusiast. Featuring an internal spring mixing ball for efficient mixing, embossed markings for easy measurement and an ergonomic design, this shaker is easy to hold and carry. RRP: $18.95 (600ml Arrow and Lily styles), or $19.95 (750ml Fuel style). http://cheeki.net.au

Preparing a sumptuous and healthy meal can be challenging, especially with the busy schedules of today’s modern families. Functional yet fun, the Philips Airfryer XL is the newest addition to its premium collection of Airfryers, which take healthy cooking to the next level. The new Airfryer XL is ideal to delight in the joys of food preparation, and makes cooking for a large crowd a piece of cake. Philips’ Airfryer can also help parents serve 4 healthier, yet still delicious versions of their families’ favourite foods such as French fries and fried chicken. With the Airfryer’s patented Rapid Air technology, users can now depend on air to cook their food and enjoy great-tasting fried food that contains up to 80 per cent less fat. OH! Magazine reader Jo Kolberg took the Philips Airfryer XL for a test-drive and had this to say: ‘I couldn't believe how delicious the food was, and with so much less fat! It’s definitely on my Christmas wishlist!’ RRP: $449.95, from major department stores, leading electronics stores and selected authorised dealers.

5. Garmin Golf Watch Garmin the global leader in satellite navigation, has launched their Approach S4 GPS golf watch – a feature-packed watch to expand the already popular Approach Series. The Approach S4 has a high-res touchscreen display that is sunlight readable and offers a dedicated Green View button. It boasts a rechargeable lithium-ion battery that can last for up to 10 hours in golf mode and comes preloaded with more than 30,000 international courses, with free lifetime course updates, so there are no additional fees or subscriptions. The Approach S4 also has Smart Notification technology when paired with a compatible Apple smartphone. This allows the watch to wirelessly receive information from the phone’s notification centre such as emails, text messages, so golfers can leave their phones in their bags while on the course. Like other Garmin Golf GPS devices, the S4 gives precise distances to the front, middle and back of the green, and incorporates layup, dogleg and shot distances all while keeping score and tracking statistics on the digital scorecard. RRP: $399 / garmin.com.au

FOR THE KIDS… 6. Samsung Galaxy Tab 3 Kids The Samsung Galaxy Tab 3 is a tablet for kids that parents will love! Featuring a colourful rubber bumper, and an intuitive menu with a simple swipe and touch interface, GALAXY Tab 3 Kids is child's play to use and enjoy. By switching to Kids mode and the standard GALAXY Tab 3 interface, GALAXY Tab 3 Kids suddenly becomes great fun for adults! Use it like an ordinary tablet to write emails, organise your calendar, or surf the web^... if you can only get it off the kids, that is! GALAXY Tab 3 Kids opens a world of entertainment and discovery for your child, but parental settings enable you to stay in control of app usage and purchases.*# You can also help ensure your child receives a balanced intake of technology thanks to time management settings – limiting your kids’ daily usage. RRP: $299 / www.samsung.com/au

PRIZE ALERT! And wherever you see a prize alert, you can enter to win simply by emailing havingfun@ohmagazine.com.au and telling us in 50 words or less what prize you want to win and why. Entries must be received before 1 January 2014 and remember to include your postal address.

( OH! MAGAZINE ) ISSUE 5

( What’s New ) PRIZE ALERT! WIN A BACKPACK AND LUNCHBOX COMBO Woddlers Collection Woddlers is dedicated to bringing new stylish products to the little people and is fast becoming one of Australia’s most loved and recognised children’s brands for fun, modern and distinct designs. Their toddler backpacks are designed with style, simplicity and colour in mind! Made of durable nylon and laminated canvas they are PVC free and easy to clean, and their lunchboxes are insultated and fit well inside the little backpack. RRP: $39.95 (backpacks), $25.95 (lunchboxes) / www.woddlers.com.au

7. Britax BOB Jogging Stroller The BOB range of jogging strollers includes the BOB Revolution SE designed for everyday use, off-road adventures and jogging. The BOB Ironman (pictured) is perfect for the serious runner to take off-road and, across tough terrain. The Ironman 7 has all the great features of the Revolution stroller but also offers a fixed front wheel for increased stability when jogging on when the trail gets challenging, plus an additional handbrake to provide enhanced stopping assistance. RRP: $599 / www.britaxbob.com.au

FOR GUYS AND GALS… 8. GlamCorner: Online Designer Dress Hire Thanks to GlamCorner you need never be seen in the same dress twice! Don’t waste your hard earneds buying a frock for the festive season that you’ll only want to wear once. Instead, hire it! With designer gowns on offer from brands including Alex Perry, Badgley Mischka, Camilla, George, Nicola Finetti, Wayne Cooper, just to name a few, you’ll never feel more glamorous – and for a lot less investment! Plus with free $100 accidental damage insurance included with every hire, free delivery and free 24-hour returns, you’ll never suffer from frock envy again. www.glamcorner.com.au

PRIZE ALERT! – WIN 1 OF 3 SHIRTS Harden Up & Victory Tees, from Cycology Clothing Cycology is a creative brand inspired by a true passion for sport. Their tees are screen-printed using water-based inks, which gives the print a soft feel that ages beautifully over time. Available in men’s and women’s sizes, all orders receive free worldwide shipping. Check out these sports designs inspired by training and racing with other mad and gifted athletes with great senses of humour. RRP: $39.95 / www.cycologygear.com

http://youtu.be/p8aibuNjtJU

ISSUE 5 ( OH! MAGAZINE )

( What’s New ) PRIZE ALERT! And wherever you see a prize alert, you can enter to win simply by emailing havingfun@ohmagazine.com.au and telling us in 50 words or less what prize you want to win and why. Entries must be received before 1 January 2014 and remember to include your postal address.

9. Aquabumps x Havaianas

9 Created exclusively for the Australian market, Bondibased Aquabumps teams up with Havaianas for the ultimate summer collaboration. Eugene Tan, a keen surfer for over 25 years is best known for his dedication in capturing early morning beach life via his Aquabumps website, providing daily photo updates from where you’d rather be to both a local and global audience. Tan says of the Aquabumps x Havaianas collaboration, ‘Aquabumps revels in all things beach life both in and out of the water, so for us it was a no brainer to join forces with Havaianas. Aquabumps x Havaianas celebrates everything we all love about summer.’ RRP: $29.99 / www.havaianasaustralia.com.au

10. Diana Ferrari Sssh Dress Whether you’re curvy or petite, you don’t need to have the perfect body to look stylish, and with the S.S.S.h.h. Dress™, you can be a fashionista regardless of your size. S.S.S.h.h stands for: • • • • •

Shapes Supports Smooths Highlights natural curves Helps flatter and firm.

Now is the perfect time to show off your figure and embrace your body shape with the S.S.S.h.h. Dress™, available in two different styles. Team with black pumps and a clutch for an evening look, or strip it right back with flats and a satchel. RRP: $179.95 / www.dianaferrari.com.au

FOR TECH-FANS… 11. Strike Alpha Car Cradle Strike, Australia’s leading provider of Bluetooth car technologies, has recently launched the world's most advanced car cradle, the Strike Alpha. The Australian designed, engineered and manufactured car cradle enhances user experience and minimises driver distraction. The Strike Alpha Car Cradle: • is specifically engineered to fit the user’s phone perfectly • is the fastest charging car cradle in the world • includes automated preferences allowing users to automatically control phone functions when the device is placed in the Alpha Cradle, including turning on/off Bluetooth and start navigation • is designed to be easily updatable to accommodate any device changes

RRP: $149 / www.strike.com.au/products/Strike-Alpha-Car-Cradles

12. Red Cross Emergency Radio These self-powered radios are available online for under $50 and act as a mobile phone charger so you can make emergency calls if your mobile network is still operating during a disaster, and receive vital text or Twitter messages from the emergency services. Self-powered Red Cross emergency radios can be charged by both solar power and a hand crank, to provide unlimited power for AM/FM/Shortwave band radio, an emergency LED flashlight and mobile phone charging. RRP: $49.95 / www.redcross.org.au/eshop ( OH! MAGAZINE ) ISSUE 5

( What’s New ) 13. Mighty Purse by Handbag Butler The innovators behind the foldable purse hanger have done it again, with the Mighty Purse. Possibly the chicest way to charge any devices that use a micro-USB connection (including Samsung, HTC, Blackberry, LG and android smartphones), the Mighty Purse means you’ll never again suffer with a flat phone battery. Note: some apple iPhones require a micro-USB adapter. Available in genuine leather, in every colour imaginable. RRP: $99 / www.mighty-purse.com

FOR FANS OF THE PRINTED WORD… 14. A Killer in the Family, by Amanda Howard For those who are curious to explore: is a monster born or made? ($26.95, New Holland Publishing)

16 14

15. Get Real, by Michelle Bridges Our very own resident fitness expert puts things into perspective, in a bid to motivate you to new successes. ($24.99, Penguin)

16. Alphabet City Melbourne, by Maree Coote A compilation of photographed shapes and letters from around Melbourne, creating a unique alphabetised picture book to help parents teach their kids the letters of the alphabet. ($19.95, Melbournestyle)

PRIZE ALERT! You can win a prize pack containing one copy of all of these books! Now that’s one bundle of post-Christmas joy!

17. Lonely Planet’s CALM: Secrets to Serenity from the Cultures of the World 18

50 ways people around the world cope with the stresses of daily life, including methods to apply these cultural secrets at home. ($19.99, Lonely Planet)

18. Made For You, by Jenny Occleshaw A colourful compendium containing 50 cuddly colourful projects that are all made using minimal materials and step-by-step instructions. ($24.95, New Holland Publishing)

19. The Way We Were: Australia in the last century, by Alan J. Whiticker Analysing key moments in our political history, our participation in war, the emergence of our best entertainers and sports people, the crimes that rocked us, the evolution of our transport system, and the everyday details of our lives as we used to live them over the past century. ($45, New Holland Publishing) 34

ISSUE 5 ( OH! MAGAZINE )

( What’s New ) FOR FUN… 20

20. Adopt an Orangutan If you’re looking to surprise friends and family with something special this Christmas, why not give a gift that truly keeps on giving by adopting an orphaned baby orangutan from the Borneo Orangutan Survival Foundation. You can Adopt-an-Orangutan for someone special from as little as $12 per month ($120 per year as a one off payment) and will receive an adoption certificate with information about the adoptive orangutan’s story, as well as updates throughout the year on his/her progress at the sanctuary. You can also choose to send a virtual gift certificate including: • $25 to sponsor a wheelbarrow – used to transport the heavy youngsters around the sanctuary • $35 to provide behavioural enrichment for an orphaned orangutan • $50 to feed a baby orangutan for 2 months • $100 to provide vet treatment to a sick orangutan orphan. www.orangutans.com.au/OrangutansSurvival/Orangutan-Adoptions.aspx

PRIZE ALERT! – WIN ONE! NESCAFÉ DOLCE GUSTO MINI ME Coffee Machine Nestlé and De’Longhi have introduced the latest machine to the NESCAFÉ DOLCE GUSTO range – the MINI ME – the perfect size for coffee lovers with smaller kitchens. Australians’ love affair with coffee continues, with a third of consumers preferring to make coffee at home. Enter, the automatic NESCAFÉ DOLCE GUSTO MINI ME capsule machine, which makes café-quality coffee at home, as well as iced teas and hot chocolate. Its compact size and funky design makes MINI ME an ideal Christmas present for loved ones this year, and one that won’t take up too much of your bench space. RRP: From $149 / www.dolce-gusto.com.au

21. The Market Basket Co. This online retailer of handwoven baskets from Morocco has a distinct and unique French style. Operating for the last decade, Lindy McLeod, Director of The Market Basket Co. has made the 2013/2014 collection her most colourful to date. This is in response to feedback from her customers (both retailers and general consumers alike!). RRP: $49 / www.themarketbasketco.com.au

22. Edible Blooms WARNING: Once you discover Edible Blooms, you may never send flowers again (sorry, florists!). This Christmas, if you want to truly surprise someone with a unique gift that will simultaneously please their tastebuds and their eyeballs, then point your mouse in the direction of Edible Blooms. Of course, unlike flowers, don’t leave this one to the last minute to place an order or you’ll most likely be disappointed at having to miss out.There are delicious and beautifully presented items available to suit every budget, although personally we love the choc-dipped strawberry bloom (pictured). www.edibleblooms.com.au

( OH! MAGAZINE ) ISSUE 5

MAXIMISE YOUR ENERGY AND INSPIRATION Be inspired by live competitions, cutting edge training techniques and exclusive specials on the latest apparel, sports nutrition and supplements. Stay fit, look good and feel great after a visit to Australiaâ&#x20AC;&#x2122;s ultimate event for fitness, wellness and health.

PRE-BOOK ONLINE AND SAVE $5 At fitnessexpo.com.au Enter promo code OHMAG

APRIL 4TH APRIL 5-6TH

[INDUSTRY ONLY] [INDUSTRY & PUBLIC]

MELBOURNE CONVENTION & EXHIBITION CENTRE IN ASSOCIATION WITH:

SUPPORTED BY:

( Just for Laughs )

JUST FOR LAUGHS

Source: http://things-i-like-on-pinterest.blogspot.ca/2012/07/health-fitness.html

Source: www.rottenecards.com

Source: www.someecards.com

Source: www.rawforbeauty.com

( OH! MAGAZINE ) ISSUE 5

ONEactive by Michelle Bridges

Making fitness affordable for everyONE. Available at all BIG W stores nationwide. www.bigw.com.au

( Our Team of Experts )

THE WHO’S WHO OF EXPERTS Get to know the authors behind the magazine. Not only are these folks among Australia’s leading health experts, they’re also extremely nice folks!

Michelle Bridges Fitness Expert Website | Biography

Joanna McMillan Nutrition Expert Website | Biography

Paul Taylor Body/Brain Performance Expert Website | Biography

Pete Evans Recipes Website | Biography

Justin Tamsett Work/Life Balance Expert Website | Biography

Paul Brown Exercise Adherence Expert Website | Biography

Lisa Westlake Women’s Health Expert Website | Biography

Fiona Cosgrove Wellness Coaching Expert Website | Biography

Gareth Christian Photographer & Travel Writer Website | Biography

Toni Krasicki Travel Writer Website | Biography

Alisha Smith Recipes & Travel Writer Email | Biography

( OH! MAGAZINE ) ISSUE 5

Do you want a RESPONSIVE website that adapts itself to multiple screen sizes? Get a new website with a

responsive design upgrade*. Web design packages from $540. *available with all new pro packages.

Zap QR Code with your Phone to View Example

CALL 1300 388 188

www.auswebdesign.com.au

We b D e s i g n . E c o m m e rc e We b D e s i g n . L o g o D e s i g n . G r a p h i c D e s i g n

YOUR FEEDBACK IS HIGHLY APPRECIATED

OH THANKS

FOR READING THIS MAGAZINE We want to know what you thought about this issue. So, please complete the form above, and for sending us your comments (positive or constructive!), you may even win a prize! Good luck!

www.ohmagazine.com.au

www.fb.me/the.OH.Magazine

WANT TO ADVERTISE YOUR HEALTHY LIFESTYLE BRAND IN THE NEXT ISSUE OF THIS MAGAZINE? For a media kit, distribution details and rates, contact: James Allen HS3 Email: jamesa@hs3m.com.au Ph: 02 8218 2404

ridg

hell

Mic

N ryO ls. Gir eve for tive . Ac sO ble nwide for Mis rda tio ear affo res na w s e s o st tiv tne Ac g fi ll BIG W kin a Ma ble at tive

ac NE

ila Ava