The Space Issue
Issue Twenty-three / Winter 2018
From the CEO Craig Drummond
The theme for this issue of be. magazine is ‘spaces’ and how the environments around us can have a big impact on our health and wellbeing. We put a lot of stock in this at Medibank – our surroundings are a reflection of what we care about and stand for. Take our head office for instance. When you walk through the doors the Indigenous sculptural artworks give a respectful nod to the traditional custodians of the land. We have a demonstration kitchen used by the Stephanie Alexander Kitchen Garden Foundation to help children learn about the importance of healthy eating. Additionally, our working spaces and support of flexible working enhance the mental and physical health of our people, allowing us to do the same for customers. The emotional and practical connection people have to their personal spaces was one of the considerations behind Medibank at Home, which is giving our customers greater flexibility around where they receive care. Australia has a world-class hospital system, but there are times when the adage ‘there is no place like home’ holds true. Being cared for in the familiar setting of home – and having family, friends or pets close by – can be a great comfort, convenience, motivator or distraction. Medibank at Home currently spans a range of care services including our national rehabilitation at home service, as well as chemotherapy, dialysis and palliative care trials. Participating in the program is a choice, and one that we only offer after talking to a patient’s doctor to ensure it’s suitable for them. One customer participating in our chemotherapy trial is 21-year-old Liam, who you can read more about on page 72. I hope you enjoy this issue of be. magazine and that it helps you to think about how the spaces in your life reflect and influence your health and wellbeing. Enjoy the issue.
10 Eating from the earth
56 Walk this way
72 No place like home
82 The magic of nature
Caroline Trickey
Beatrix Coles
Rebecca Howden
Rachel Fetherston
Food
Exercise
Wellbeing
10 Eating from the earth
44 The world is your gym
72 No place like home
14 Warm up
48 Welcome to the club
78 Mindful moments
16 Lost in the supermarket
50 Fitness after dark
80 In for stormy weather
20 The doctor's table
54 Fresh air fitness
82 The magic of nature
22 Drawer of goodness
56 Walk this way
88 Rehab and recovery
24 The perfect pantry
60 Ocean calling
90 Therapy in your pocket
26 Small-scale chef
64 Time to play
92 Building connections
28 Thai chicken and supergreens curry
66 In the zone
94 Sound for your headspace
30 Tofu and edamame san choy bau
68 Goodnight yoga
96 Look around
32 Thai noodle salad with marinated tofu
98 Sparkling clean
34 Lemon and coconut bliss balls
102 Bedroom bliss
36 Chicken noodle stir-fry
104 Friends in high places
38 Beef, shiitake and spring onion risotto
106 The getaway plan
40 Crispy cod with teriyaki and sesame stir-fry 41 Garlic chilli prawns
100 Lonely hearts
A note from the editor Rebecca Howden
The spaces we live, work and play in can have a huge impact on how we feel. They can make us feel calm, revitalised, overwhelmed, tense, blissful, reflective – or a thousand other different things. They can influence our moods, the way we move, what we eat, how we connect with one another. They can challenge us, and they can nourish us. For this issue of be. magazine, we’re exploring all different elements of our personal surroundings – from our homes and workplaces, to rocky beaches and leafy forest trails, to gyms and playgrounds, right through to our mindset and mental spaces. Through these stories, I wanted to look at how we can create better spaces for ourselves, and use the things in our personal worlds to self-soothe, recharge and grow.
One theme that comes up a lot is the magic of engaging with nature. The world is full of so much incredible natural beauty to explore. And experts are increasingly finding that connecting with greenery and breathing in fresh air is good for us. Even in the coolest depths of winter, making the time to get outdoors can give you a vital boost to your mood and energy. The quieter winter months are also a good time to focus on our headspace. What can you do to clear out the cobwebs of your mind, find some inner stillness, and brighten yourself up on gloomy days? In this issue we explore a few ideas – like creating a calming sleep space, practising mindfulness, unwinding with yoga and nurturing your social connections. We can’t control everything about our surroundings. But the small things we can influence can add up to big changes. Make your world a space you love being in.
Contributors
Bonnie Palmer is a Melbourne-based writer who is passionate about health, fitness, good food and wine.
Rebecca Howden is the editor of be. magazine and has spent the past 10 years writing about arts, culture, lifestyle and health. She reads too many books and has a cat named Gatsby.
Megan Tudehope is a corporate communications specialist and freelance writer. She draws inspiration for writing from her daily life.
Luke Ashcroft is a sports scientist and outdoor fitness specialist with over 20 years of experience in the industry.
Kasia Kaczmarek is an actress, writer and dodgeballer living in Melbourne.
Dr Elise Bialylew is a doctor trained in psychiatry and mindfulness. She is the founder of Mindful in May, the world’s largest online mindfulness fundraising campaign for global poverty.
Dr Sandro Demaio trained and worked as a medical doctor at The Alfred Hospital in Melbourne and has a Masters in Public Health and a PhD in noncommunicable diseases. He currently cohosts the ABC TV show Ask the Doctor.
Beatrix Coles is a Melbourne-based Aucklander. She writes about wellness, travel, food and wine, but not always at the same time.
Ena Music is a yoga instructor with over 10 years of experience practicing yoga. She trained with My Health Yoga in Brisbane and teaches regular classes at MyDrishti Yoga Studio.
Steph Claire Smith and Laura Henshaw are the co-founders of KIC, an online lifestyle program featuring HIIT, boxing, running, strength training and healthy meal plans.
Natalie Morey is the founder of The Lifestylers Group, a professional organising service based in Melbourne and assisting clients Australia-wide to stay organised.
Caitlin Saville lives in Melbourne and has worked in the world of books, films and opera.
Joel Feren is an Accredited Practising Dietitian and media spokesperson for the Dietitians Association of Australia. He shares his insights at The Nutrition Guy.
Stefanie Valakas is an Accredited Practising Dietitian from Sydney, providing evidence-based nutrition information to her clients and via her blog, The Dietologist.
Morag Paterson is a counselling psychologist at MindFrame Psychology in Sydney. She has over 15 years' experience working with individuals and groups.
Lisa Donaldson is an Accredited Practising Dietitian and media spokesperson for the Dietitians Association of Australia. She is the founder of FEEDinc in Canberra.
Rachel Fetherston is the co-founder and publications manager of Australia's first nature engagement charity, Remember the Wild. She is also a freelance writer and is currently undertaking a PhD in literary studies and social science.
Dr Mark Jacobs is a highly experienced general ophthalmologist who specialises in glaucoma, laser cataract surgery and pterygium surgery. He practices at Vision Eye Institute Drummoyne.
Milly Edgerley is a writer and Londoner living in Melbourne. When she’s not writing about health, lifestyle and food she’s most likely to be found with her head in a book.
Cassie Lane is a Melbournebased writer. Her book, How to Dress a Dummy, is published by Affirm Press.
Dr Peter Baldwin is an academic psychologist based in Sydney. He is currently a postdoctoral research fellow at the Black Dog Institute, where he specialises in evaluating and refining eHealth tools.
Mike Lee is a re-homed advertising copywriter, now a senior writer at Medibank. When he’s not listening to Pink Floyd, he’s listening to cover bands performing Pink Floyd.
Glenn Mackintosh is a leading psychologist in eating, exercise, weight, and body-image and the founder of Weight Management Psychology.
Caroline Trickey is an Accredited Practising Dietitian working in private practice, who runs cooking classes in Sydney’s inner west.
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Eating from the earth Good for our bodies, good for the planet. The natural world around us provides so much fresh, delicious food that nourishes us and keeps us strong and vibrant. Accredited Practising Dietitian Caroline Trickey explains why we should fill our plates with more plants. >>
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What you eat affects how you feel every day. It also has one of the biggest influences on your longevity, vitality and your chances of developing a chronic disease. Nutrition experts have known how to eat for optimum health for generations, but too often the message is drowned out by fad diets, internet echo chambers and hyperbolic headlines. Eating more plant-based foods is the common theme among the Blue Zone diets – those diets around the world associated with good health and the longest lifespans. These diets were famously explored by National Geographic fellow Dan Buettner in his book The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest. Many studies (including the 20-year China–Cornell–Oxford Project led by Cornell University biochemist Thomas Colin Campbell) have supported the idea that eating lots of plant foods can contribute to a longer, healthier life compared to eating a meat-heavy diet. Plant-based foods include vegetables, fruit, nuts, seeds, legumes and wholegrains – anything that is a plant or that grows on a plant. Plant-based foods are also rich in important vitamins, minerals, fibre, antioxidants and phytonutrients, all of which are required for the body to function optimally. As well as being good for our bodies, eating more plants is good for the earth. Around the globe, the ever-increasing demand for meat is having a significant environmental impact. Legume, grain and vegetable crops have a much smaller ecological footprint than meat. This is not to suggest that everyone become vegetarian, but I do believe it's an issue more of us need to consider.
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Simply taking an approach that reduces your meat intake can help make a difference.
I make a delicious apple cake with tinned chickpeas, and an awesome black bean brownie.
What about protein? The most common question I get asked about eating more plants and a smaller proportion of meat is whether you can get enough protein. Yes, you can! In fact, the Australian Bureau of Statistics National Nutrition Survey shows the average Australian eats roughly twice as much protein as needed. Any excess, just as it is with excess carbohydrates and fat, is converted to fat and stored.
Here are some easy ways to eat more legumes:
Including a good plant protein source in each main meal will keep your protein needs covered. Plant protein sources include dried beans, split peas, lentils, chickpeas, soy beans, tofu and other products made from soy, as well as nuts and seeds. There are also smaller amounts of protein in whole grains, and even fruit and vegetables contain a little protein. Love your legumes Legumes are among the most beneficial foods for human health and offer enormous environmental benefits as well. Luckily, there are plenty of delicious ways to enjoy them. Some, like butter beans, are quite creamy and therefore delicious in salads or pureed into mash. Adzuki beans are nutty and great in casseroles, kidney beans are meaty and robust enough for chilli, and brown lentils are great in everything from soups, burgers and salads, to tagines, stews and curries. Most hold their shape where others, like split peas and split red lentils, ‘melt’ and slip silently into sauces, soups and casseroles. Legumes can even be used as a flour replacement in sweet baking.
• Add a tin of chickpeas to your favourite curry or soup. • Toss a tin of lentils, four-bean mix or chickpeas into your salad to make it more filling. • Throw a veggie burger (that could include lentils, beans or chickpeas) on the barbecue. • Use brown lentils in place of mince in a Bolognese or chilli, or swap out half of the mince and replace with lentils. A plant-based day on a plate Try scheduling a couple of plant-based days into your week. This sample menu shows how easy it is to get plenty of protein throughout the day. Breakfast – ½ cup oats cooked into porridge with 10 raisins, 5 walnuts, cinnamon and ⅔ cup soy milk. Lunch – Pumpkin, leek and red lentil soup, plus 1 slice wholegrain bread with ¼ avocado. Dinner – Lentil Bolognese with wholemeal pasta and 1 tablespoon parmesan cheese. Dessert – Baked apples with seedy nut topping and 3 tablespoons natural yoghurt. Snacks – 30 g cashews, 1 banana, 1 small soy latte. and 30 g dark chocolate. •
Eating from the earth / Caroline Trickey
“Eating more plantbased foods is the common theme among the Blue Zone diets – those diets around the world associated with good health and the longest lifespans.”
Need more healthy eating advice? Accredited Practising Dietitians are nutrition professionals with at least four years of university study behind them. They provide practical, tailored nutrition advice, and can help motivate and support you to towards better health. Visit the ‘Find an Accredited Practising Dietitian’ section of the Dietitians Association of Australia website at daa.asn.au to find an APD in your area.
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Warm up Food can help you create a cosy, comforting space in the cooler months. Accredited Practising Dietitian Lisa Donaldson shares some tips for filling your kitchen with wintery scents, flavours and textures – in a healthy, nourishing way.
On a winter’s day you can’t go past soups, roasts and oats. Not only are they hearty and comforting, they can also provide a range of valuable nutrients.
Warming essentials Wintery flavours of garlic, rosemary and cinnamon are the perfect ingredients to have on hand. Their scent brings cosiness into your home, and for many they bring memories of warm and comforting winter meals made with love.
Eating well means your body will be nourished with all the nutrients it needs, boosting immunity and leaving you better equipped to fight off germs and bugs that cause winter sniffles. You’ll feel your best, so you’ll be more likely to get out and about, rather than hibernating. And it can help you avoid winter weight gain, reducing your risk of health issues down the track.
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Garlic contains the antioxidant allicin, which has anti-viral properties and may help reduce your risk of catching colds. It is also adds a flavour punch to a hearty chicken soup.
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Rosemary is one of the most aromatic herbs. It’s a nice addition to roast lamb and roasted root vegetables. When combined with wintery vegetables you have a fibre-rich and flavoursome meal.
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Cinnamon is a great addition to a warm bowl of oats. There is emerging science that explores cinnamon as a potential way to control blood glucose levels. Plus, it’s so flavoursome you can put away the brown sugar.
“Wintery flavours of garlic, rosemary and cinnamon bring cosiness into your home, and for many they bring memories of warm and comforting winter meals made with love.”
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Creamy comfort Warm, thick and creamy textures can be created without lashings of cream or butter. Try some of these simple ideas for lightening up your favourite winter comfort foods: •
Add root vegetables, barley and legumes to a pot of soup or a casserole. The starchy nature of these fibre-packed ingredients will thicken a stew without the need to add flour, butter or cream.
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If you love cream on top of your pumpkin soup, try a dollop of natural yoghurt with some cinnamon and nutmeg instead.
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Cook your oats in milk for added protein and creaminess, then top with yoghurt, sliced banana and cinnamon.
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Choose lean meats and load your dishes with non-starchy greens like broccoli and zucchini.
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Top your pies with a vegetable mash rather than a pastry.
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Add legumes to your Bolognese and try making
Make it easy Dark mornings and evenings often mean it’s tempting to sleep in or retire to the couch earlier than usual. Being organised with some of your meal prep will set you up to choose healthy options. Here are just a handful of easy ideas: •
Try to make big batches of roast veggies to add to salads or throw together quick dinners.
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Make double portions of your meals and freeze single serves to defrost on nights you can’t be bothered to cook.
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Soak oats overnight, ready to throw in the microwave to make porridge.
noodles/pasta out of vegetables. •
Add chickpeas to a fiery curry and serve with cauliflower rice to sneak in some extra daily vegetables.
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Lost in the supermarket Healthy eating starts with healthy shopping. Accredited Practising Dietitian Joel Feren shares some advice for navigating the supermarket aisles.
Preparing for your supermarket trip I always encourage my clients to plan out their meals for the week. Planning your meals and sticking to your list when shopping means you’re less likely to impulse buy foods that you didn’t initially anticipate buying – like those from the chocolate or confectionary aisle.
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Further, when reading the nutrition information panel check the ‘per 100 g’ column as this makes comparing products within the same food group more reliable. However, it's important to note that serving sizes often differ between products.
Another benefit is that you will likely lower your household food waste (as you’re only buying the foods you need) and save money in the process. That’s a win-win-win in my books!
Be wary of claims such as ‘natural’ or ‘with added ...’ as these can be deceptive and don’t necessarily paint the full picture. There are no clear guidelines for these sorts of claims, so arming yourself with knowledge and being label savvy means you can make an informed decision.
Reading food labels De-coding food labels can be a complex task, but there are some key things to look for. Ingredients are listed in descending order of their quantity, so the highest ingredients feature in the greatest amount. Aim for a product with nutritious and natural ingredients listed first such as wholegrains, oats, nuts, fruit and milk.
While it’s true that packaged foods can be low in nutrition, many are convenient, and if you are aware of what to look for, they can form part of a healthy diet. However, selecting mainly whole foods is a simple way to avoid the confusion of health claims.
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“When reading food labels, aim for a product with nutritious and natural ingredients listed first, such as wholegrains, oats, nuts, fruit and milk.�
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“Frozen fruit and vegetables are a convenient, healthy and budget-friendly way to enjoy produce all year round.” >>
Healthy staples to stock up on Fruits and vegetables The best move you can make for your health is to always include lots of fruit and vegetables in your diet. These can be used to bulk up a meal or eaten as a snack, providing a range of vitamins, minerals, phytonutrients and antioxidants. Fruit and veggies are also low in energy and packed full of fibre, to help keep you fuller for longer and keep you regular. Choosing fresh or frozen produce can be a great way to eat more of these nutritious staples in their most natural form. Legumes and beans These are high in dietary fibre to help promote positive bowel and heart health. They are also a great source of protein, low in saturated fat and a low GI carbohydrate option, so they won’t cause extreme spikes in your blood sugar levels. The tinned varieties are convenient and incredibly cheap. Dairy foods Cheese, milk, yoghurt and kefir offer a wide array of key nutrients including vitamins A and B12, magnesium, potassium, phosphorous, protein, low GI carbs, calcium and gut-friendly bacteria. Dairy foods are a cheap source of nutrition and are incredibly versatile to use in the kitchen. Be sure to get your three serves every day and wear your milk moustache with pride.
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Lost in the supermarket / Joel Feren
Other worthy mentions include tofu, canned fish, wholegrain breakfast cereals, bread, wholemeal/pulse pastas and tinned tomatoes. Canned, frozen and dried – good or bad? Frozen fruit and vegetables are a convenient, healthy and budget-friendly way to enjoy produce all year round. As they’re snap frozen, their vitamins and minerals are retained, so the quality is the same as when they were harvested. They’re also really handy to keep on hand for times when your fridge is looking a little bare – they are easy to add to meals or a quick morning smoothie. For fruit, choosing fresh or frozen is the best way to go, as you are most likely eating the produce in its most natural form. Tinned or dried fruit can have its place in your diet, but these can often be high in sugar. For tinned varieties, choose those in natural juice and be mindful of portion sizes when consuming dried fruit – a small handful is about right. •
Medibank members get rewarded for healthy shopping When you link your Medibank and flybuys memberships, you can collect triple points each time you buy fresh fruit and veg and frozen veg at Coles. Find out more at flybuys.medibank.com.au
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The doctor’s table What we fill our plates with plays a big role in preventing disease. Medical doctor Dr Sandro Demaio shares his advice on healthy, delicious cooking for the whole family.
WHY IS DIET SO IMPORTANT FOR PREVENTING HEALTH ISSUES LIKE OBESITY, DIABETES AND HEART DISEASE?
As a doctor, I know that an unhealthy diet is the single leading driver of disease among Australians. At the same time, around 95% of us don’t get our recommended daily servings of both fruit and vegetables. 50% of Aussies are now living with chronic diseases like diabetes and heart disease and almost two-thirds of adults are overweight and obese. Many of these issues are linked to the food we do or don’t eat. Making small but informed changes to the types and amounts of foods we consume could bring about huge gains in our health, and in the health of our families. Ensuring we can all access, afford, understand and eat a healthy, diverse diet – with loads of fresh fruit, veg, wholegrains, pulses and nuts – may help to reduce our risks of a whole host of health issues including heart disease, stroke, dementia, cancer (including breast and bowel cancer) and kidney disease. A healthy diet is also essential for brain, gut and skin health. WHAT'S YOUR PHILOSOPHY OF HEALTHY EATING?
While the single most effective thing we can do to improve our health is to improve our diet, many of us are confused by what this means and where to start. I don’t believe in rules – healthy eating needs to be simple, delicious, flexible and affordable! There’s no point in setting unachievable goals or following strict and confusing diets. Drawing on my Italian heritage, medical training and knowledge of nutrition, I’m all about cutting through the noise of conflicting dietary information. Instead, I believe in a humble, affordable and delicious way of eating that is backed by the best science but accessible to everyone.
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It’s about eating ingredients and not products, starting every meal with veg, packing in a diverse range of fresh colours, and sharing great food with family and friends. PORTION CONTROL IS SOMETHING MANY OF US STRUGGLE WITH. CAN YOU SHARE SOME ADVICE?
First, use smaller plates. Sounds strange, but it works. There has been some fascinating research done that shows that eating food from a smaller plate actually makes us feel fuller. Second, serve yourself less straight up but be okay to return for more. As we eat, it takes time for our brains to receive the messages from our stomachs that we are full. Giving yourself time to digest your food allows your body time to process if you are full. If you’re still feeling hungry, you can always return for a second serving. Third, eat with friends and family. Eating with others makes us eat slower, eat less and also allows us to connect with those around us. Finally, healthy proteins and oils – like olive oil – are essential ingredients in helping us feel full. Drizzling some olive oil over a winter soup or a summer pasta is a great way to pack in some healthy fats and will also slow digestion and keep you feeling satisfied between meals. WHAT ARE YOUR TIPS FOR MAKING HEALTHY HOME COOKING EASIER?
My number one tip is to start with vegetables! One of the most important things you can do for your health is to learn to love veggies, or at least a few. Make them the heroes of the dinner plate, with meat being an occasional garnish or guest. This doesn’t need to be complicated. Choose and cook with the fresh veggies that you love.
WHAT ARE YOUR FAVOURITE NOURISHING DISHES TO MAKE FOR A FAMILY DINNER?
I love to share my cooking, and nothing makes me happier than cooking dinner for my extended family. My current recipe staples are: • A simple pasta with fresh basil and rich tomatoes, or a classic risotto. • Mashed cauliflower packed with lemon, parsley and roasted hazelnuts. • Easy and endlessly giving roasted vegetable salad.
Need recipe inspiration? Find hundreds of healthy and delicious ideas at medibank.com.au/livebetter and subscribe to get recipes in your inbox each week.
Dr Sandro Demaio's first book, The Doctor’s Diet, is available now from Pan Macmillan Australia, RRP $39.99.
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Drawer of goodness For a quick energy boost during the work day, nourishing snacks are essential. Accredited Practising Dietitian Stefanie Valakas shares the best healthy munchies to stash in your desk drawer, locker or work bag.
Nuts and seeds Plain, unsalted, roasted or raw nuts and seeds are desk drawer essentials. They’re packed with the right balance of protein, heart-healthy fats and dietary fibre to keep hunger at bay and power you through the afternoon. However, they are also energy-dense and can be easily overeaten. I recommend keeping a large bag at home and portioning out a small handful a day into a separate container to take to work with you. A piece of fruit Stock up on a few pieces of fresh fruit to provide you with hydration, a boost of carbohydrates to keep your brain firing, and a whole host of essential vitamins and minerals, as well as antioxidants. A simple banana, apple or orange can help keep those sweet cravings away when 3:30-itis strikes. If you have access to a fridge or freezer at work, keep fruit cool to extend its shelf life. Stock up on some frozen berries or other fruits to add to breakfast cereal or Greek yoghurt and take your work snacking to the next level. Roasted legumes If you enjoy savoury and crunchy snacks, you’ll love snacking on roasted chickpeas or fava beans. Legumes and beans are nutritional powerhouses filled with plant protein, fibre, resistant starch and iron. They also have a low glycaemic index (GI), meaning they’ll be more slowly digested, leading to longer-lasting energy to get you through your busy day. To prepare, simply rinse some tinned legumes, dress with your favourite herbs and spices and bake in the oven.
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Keep them in an airtight container in your drawer for when you get peckish. You can also pick up some pre-packaged roasted chickpeas and fava beans from the supermarket. Wholegrain crackers or rice cakes with nut butter A few wholegrain crackers or rice cakes with 100% nut butter (such as peanut, almond or cashew butter) can really bust those hunger pangs. The combination of healthy fats, proteins and carbohydrates, as well fibre and a hit of B vitamins, will give you that boost of vitality at work. Popcorn Plain, unsalted popcorn is a low-kilojoule and nutritious snack, packed with fibre to keep you full. Just like with nuts, it can be easy to overdo it with the portions, so separate it into containers or pour into a small bowl. A muesli bar A good muesli bar can be a convenient and nourishing packaged snack to keep handy in your desk drawer. Choose one low in added sugar (less than 5 g per bar) and filled with nuts, seeds and wholegrains to fuel your work day. This a great option for morning tea before lunchtime sport or a gym session, as they’re filled with satiating protein, fibre, healthy fats and just enough carbohydrates to satisfy that sweet craving.
Get more healthy eating advice and find an Accredited Practising Dietitian at daa.asn.au
“Plain, unsalted popcorn is a lowkilojoule and nutritious snack, packed with fibre to keep you full.�
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The perfect pantry
“There are so many great storage products available now that even with the smallest pantry, you can still create more space and organisation.”
Imagine your kitchen as a calming space – cupboards filled with healthy goods, everything neatly arranged in its own place. Professional organiser Natalie Morey, founder of The Lifestylers Group, takes us through the basics of getting your pantry in order.
A place for everything, and everything in its place. There’s nothing more calming than looking into a well-organised pantry. It makes cooking so much easier. You don’t double up on buying extra food, because you know what you have. Nothing falls out of the pantry when you open the door. You don’t knock over the oil trying to reach for the pasta, which is stuck at the back of the pantry. Plus, it’s so much easier to decide what to cook for dinner when you can easily look in and see what you’ve got available. The biggest challenge in any kitchen is firstly the size, and secondly how it’s used. However, there are so many great storage products available now that even with the smallest pantry, you can still create more space and organisation.
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Get prepared To declutter your panty you’ll need at least an hour, possibly longer if it’s a big space. You’ll also need some motivation – set a timer and don’t stop until you’re finished! Make sure you’ve got rubbish bags, cleaning cloth and spray, and ideally a label maker on hand. Don’t get overwhelmed. Remember, start one shelf at a time. Remove the item, check the use-by date of food and throw out anything that’s past it (seriously, do you want to be cooking with spice that expired in 2013?). Wipe over the shelf and put the item back in a logical, grouped order. Use matching containers This is one of the quickest ways to make your pantry look organised. Whether you’re a Tupperware lover or prefer glass jars, using these products can transform a chaotic panty in no time. You can use them to store so many things like flour, sugar, seeds, nuts and small snacks. Go for clear storage containers It will make things much easier if you can see what’s inside them. I use large plastic organiser baskets to store bulky items, and narrow pull-out containers for storing packets of spice, cans of food, etc. Label, label and label everything You might also label the shelf that the container sits on, or sections of your pantry, so that other people know where to put the item back. Keep similar items grouped together For example, all your baking items should be grouped together, all tinned foods together, etc. I like to use large plastic containers to keep baking items all grouped. Sort through your kitchen appliances Got too many? Ask yourself, 'When was the last time I used this?’ ‘Do I really need two blenders?’
“Using matching containers is one of the quickest ways to make your pantry look organised.”
Use the inside of the pantry door This is the perfect storage space for items that you use often and need quick, easy access to. Keep in mind though that you don’t want anything too bulky or heavy here, as the door still needs to close. Freezer bags, glad wrap, aluminium foil and snacks are the perfect items to be stored here. Add shelf organisers As a professional organiser these are the number one product I use when I’m doing a pantry declutter session. They come in lots of different shapes and sizes, and automatically give you an extra shelf and boost visible space. Tiered step shelf organisers are a great solution that create layers of storage. Try a Lazy Suzan This can be used to maximise tricky space within your pantry and make accessing things easier.
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“For an easy stir-fry or curry, all you need is a chopping board for your veggies and protein, and a wok or frypan to cook them in.�
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Small-scale chef Simplicity is the word when it comes to cooking in cramped conditions. Here are some tips to help you maximise the space and minimise the mess. Bonnie Palmer
If you’ve ever lived in a studio apartment, or you’re a regular campervan traveller, you’ll appreciate the need for taking a slightly different approach to cooking in these smaller spaces. Even if you live in a larger home, having a small kitchen calls for some ingenuity.
Embrace creativity with these storage ideas: • Insert stackable shelves into your kitchen cabinets. • Attach hanging racks to the side of cupboards to store things like spices. • Store cooking utensils and pots above your stovetop.
It’s wise to create your culinary masterpieces from slightly less ambitious recipes and necessary to become inventive with space. Dishes for small spaces The best dishes for confined spaces involve the least amount of pots and pans as possible. Try some of these simple ideas: • Roast chicken, lamb or veggies. Throw all your ingredients into a single baking dish and let them cook in the oven. If you’re a fan of garlic or onion, include these for extra flavour. • Stir-fry or curry. All you need is a chopping board for your veggies and protein, and a wok or frypan to cook them in. A saucepan or rice cooker will take care of the carbs. • Chicken salad. Buy a roast chook, or cook a chicken breast in a small amount of olive oil and lemon. Add veggies, lettuce and dressing to a bowl and enjoy! • Stew. A slow cooker is fantastic for a flavoursome stew. Just add your choice of meat and veggies, set to low and the cooking will take care of itself. • Pasta. Pasta sauce tastes great with very few ingredients. Garlic, onion, olive oil, herbs and tomatoes cover the basics. Then you can add veggies, protein and extras like olives or sun-dried tomatoes to top it off.
• Choose a kitchen island with space for storage on one side. • Add a file holder to the inside of cupboards to store things like alfoil and glad wrap. Cleaning up There are a few very simple things you can do to quicken the cleaning process. Make sure you put any clean dishes away before you start cooking, and do your best to clean as you go. Also, pop a rectangular container into the sink to gather things like grease and detergent, and empty it outside after you’ve finished preparing your meal. Then all that should be left to clean are the things you’ve been eating with. Cancelling out the cooking smells While there’s an abundance of commercial products on the market that freshen the air, the majority of these contain chemicals. Luckily, there are lots of natural odour reducing tips and tricks: • Empty your bin outdoors after your meal. • Light scented candles (but remember not to leave them burning unattended). • Leave a dish of white vinegar out overnight to neutralise any odours. • Slice up some lemons and boil them on the stove.
Smart storage ideas Just because space is tight doesn’t mean you can’t have everything your kitchen desires.
• Burn incense or aromatherapy oils (again, be careful not to leave unattended).
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Recipe extracted from CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.
Tip • Make it a vegetarian curry by swapping the chicken for the same quantity of diced firm tofu and replacing the chicken stock with vegetable stock.
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Thai chicken and supergreens curry A nourishing curry, full of the goodness of green vegetables and a homemade macadamia curry paste. Serves 4
Ingredients
Curry paste
1 tablespoon rice bran oil
80 g macadamias
600 g lean chicken breast fillets, thinly sliced
2 cloves garlic, roughly chopped
100 g green beans, trimmed
4 cm piece ginger, peeled 2 stalks lemongrass, white part only, chopped
200 g broccolini, trimmed and cut into 5 cm lengths
2 kaffir lime leaves, shredded
150 g sugar snap peas, trimmed and halved
2 fresh long green chillies, chopped
150 g Chinese broccoli, trimmed 150 g kale leaves, white stalk removed, torn
4 spring onions, cut into 3 cm lengths 1 cup coriander leaves
2 cups (500 ml) salt-reduced chicken stock
25 g baby spinach leaves
75 g bean sprouts, trimmed Lime wedges, to serve
Method To make the curry paste, place all the ingredients and š⠄ ³ cup (80 ml) water in a food processor and process until a paste forms. Set aside until required. Heat the rice bran oil in a large wok over high heat, add the chicken and stir-fry for 3 minutes. Add the curry paste and stir-fry for 1 minute or until fragrant. Add the beans and broccolini and cook, tossing, for 3 minutes or until almost tender. Add the sugar snap peas, Chinese broccoli, kale and stock and stir-fry for 3 minutes or until the leaves have wilted and the sauce has reduced by one-third. Season to taste with freshly ground black pepper. Serve the curry topped with the bean sprouts, with lime wedges on the side.
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Tofu and edamame san choy bau Fresh and fun, these tasty parcels make the perfect light meal or appetiser. Serves 4
Ingredients
1 fresh long red chilli, finely chopped
2 tablespoons rice bran oil
¹⁄ ³ cup (80 ml) oyster sauce
1 teaspoon sesame oil
2 tablespoons chopped chives
400 g firm tofu, finely chopped 150 g frozen shelled edamame, thawed (see note)
300 g baby cos lettuce, leaves separated 80 g blanched almonds, toasted and finely chopped
150 g mixed mushrooms, torn 2 cloves garlic, crushed
Method Heat the oils in a large wok over high heat. Add the tofu and stir-fry for 4 minutes or until crispy and golden. Add the edamame, mushrooms, garlic and chilli and stir-fry for 2 minutes. Add the oyster sauce and ¹⁄ ³ cup (80 ml) water and stir-fry for 1 minute or until well combined and coated. Remove the wok from the heat and toss the chives through. Divide the cos leaves among serving plates. Fill with the tofu mixture, sprinkle with the chopped almonds and season to taste with freshly ground black pepper. Serve. Note: You can buy frozen shelled edamame from Asian supermarkets or buy them in their pods and shell them once the pods have thawed. You will need approximately 250 g edamame pods to produce 150 g shelled edamame.
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Tip
Recipe extracted from CSIRO Low-Carb Every Day by Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.
• To make it portable, cool the tofu mixture completely and transfer to airtight container/s. Place the lettuce leaves and chopped almonds in separate airtight containers for transportation. Keep chilled.
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Photographer: Caitlin Mills
This is an edited extract from 7 Minutes to Better Health by Sam Wood, published by Hardie Grant Books, RRP $39.99. Available in stores nationally.
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Thai noodle salad with marinated tofu A rainbow-bright Asian noodle dish, packed with flavour and a healthy mix of vegetables. Serves 2
Ingredients
Marinade
350 g firm plain tofu
60 ml (¼ cup) salt reduced soy sauce
150 g thin rice noodles
2 tablespoons sesame oil
¼ head white cabbage
2 tablespoons rice wine vinegar
¼ head purple cabbage
2 garlic cloves, finely diced
1 carrot, grated or thinly sliced
2 cm (¾ in) piece fresh ginger, peeled and grated
1 cucumber, thinly sliced ½ red capsicum (bell pepper)
1 red chilli, seeds removed and finely diced
½ yellow or green capsicum (bell pepper) 75 g (¾ cup) bean sprouts Fresh coriander leaves, to garnish 40 g (¼ cup) unsalted roasted peanuts, chopped
Method Start by choping the tofu into 1 ½ cm (¼ in) cubes. Place the marinade ingredients in a bowl, add the tofu and mix together until the tofu is coated. Cover the bowl and place it in the fridge for at least 20 minutes. Shred the cabbage and thinly slice the capsicums. Bring a pot of water to the boil and cook the noodles until tender. Drain the noodles, then rinse under cold water. Set aside. Drain the marinade from the tofu but reserve the marinade for use later. Heat a frying pan to medium-high heat. Once hot, add the tofu and cook for about 4–6 minutes until browned and heated through. Remove from the heat. Place the noodles, tofu and all the veggies and herbs on a large serving plate. Cover with the reserved marinade and toss to coat. Top with peanuts. Serve while the tofu is still warm.
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Lemon and coconut bliss balls Roll up your own sweet and zesty treats, full of natural goodness. Makes 15
Ingredients 2 ½ cups desiccated coconut ½ cup raw almonds 2 tablespoons honey 80 ml coconut oil, melted 1 tablespoon lemon juice 2 teaspoons finely grated lemon zest
Method Place 2 cups of the desiccated coconut in a food processor, add the almonds, honey, coconut oil, lemon juice and lemon zest and blend for 1 minute. Place the mixture in the fridge for 30 minutes to firm up. Form the chilled mixture into 15 small balls and roll them in the remaining desiccated coconut. Place on a tray lined with baking paper and chill in the fridge for 30 minutes or until firm. Store in an airtight container in the fridge for a week or freeze for up to a month. One bliss ball is one serve.
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Recipe and image extracted from The Busy Mum’s Guide to Weight Loss by Rhian Allen, published by Plum, AUS RRP $34.99 – available now.
Photographer: Steve Brown and Rob Palmer
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Chicken noodle stir-fry An easy weeknight dish, with the fresh tastes of ginger, lemon and bok choy. Serves 4
Ingredients 200 g rice vermicelli noodles 1 tablespoon coconut oil 400 g chicken breast fillets, cut into 1 cm-thick strips 1 tablespoon finely grated ginger 400 g broccoli, cut into florets 2 heads bok choy, chopped 150 g mushrooms, sliced 2 tablespoons salt-reduced soy sauce ½ lemon
Method Place the vermicelli noodles in a heatproof bowl and cover with boiling water. Allow to soak for 10 minutes or until the noodles are tender. Drain well. Meanwhile, melt the coconut oil in a wok or frying pan over medium–high heat. Add the chicken and ginger and cook for 1–2 minutes or until the chicken is brown all over. Add the broccoli and cook for 1–2 minutes, then add the bok choy and mushrooms and cook for another minute. Pour in the soy sauce and toss well. Add the noodles to the pan and toss to combine.Divide the stir-fry among four bowls, finish with a squeeze of lemon juice and serve immediately.
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Recipe and image extracted from The Busy Mum’s Guide to Weight Loss by Rhian Allen, published by Plum, AUS RRP $34.99 – available now.
Photographer: Steve Brown and Rob Palmer Food
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Recipe extracted from The Fat Loss Plan by Joe Wicks. Available now, Bluebird, RRP $34.99.
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Beef, shiitake and spring onion risotto Easy to throw together, this satisfying risotto is full of the flavours of coriander, chilli and soy sauce. Serves 1
100 ml boiling hot beef or chicken stock
Ingredients ½ tablespoon coconut oil
250 g pre-cooked basmati rice
225 g extra-lean beef steak mince
2 tablespoons light soy sauce
5 shiitake mushrooms, sliced ½ red pepper, de-seeded and finely diced 2 cloves garlic, crushed
1 teaspoon sesame oil Large handful of coriander, finely chopped Salt and pepper
1 teaspoon finely grated ginger
1 teaspoon finely diced red chilli, for garnish
4 spring onions, finely sliced
Method Melt the oil in a wide non-stick frying pan over a high heat. Add the beef and stir and cook for 4–5 minutes, or until browned.
Tip • A risotto usually takes a long time but by using pre-cooked rice I’ve made this recipe much quicker.
Add the mushrooms, red pepper, garlic, ginger and spring onions and stir and cook for 3–4 minutes or until the mushrooms are tender. Stir in the stock and rice and stir and cook for 3–4 minutes, or until piping hot. Stir in the soy sauce and sesame oil, remove from the heat and stir in the coriander. Season and serve topped with the red chilli.
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Crispy cod with teriyaki and sesame stir-fry A light and juicy dish, perfect for easy dinners or entertaining. Serves 1
Ingredients 2 tablespoons teriyaki sauce 1 tablespoon sweet chilli sauce Zest and juice of 1 lime 1 x 180–190 g cod fillet, skin-on ½ tablespoon coconut oil 300 g pack stir-fry vegetables 2 tablespoons soy sauce 1 tablespoon toasted sesame seeds
Method Mix the teriyaki sauce, sweet chilli sauce and the lime zest and juice in a large bowl. Add the cod fillet and turn to coat evenly. Melt the coconut oil in a non-stick frying pan over a medium heat. Reserving the marinade, drain the fish and fry skin-side down, for 4–5 minutes, until slightly crisp and blackened. Turn over the fish and cook for another 2–3 minutes, or until cooked through. Set aside. Cook the stir-fry vegetables in another pan with a splash of water and add the soy sauce and reserved marinade, cooking for a further 2–3 minutes or according to the packet instructions. Recipe extracted from The Fat Loss Plan by Joe Wicks. Available now, Bluebird, RRP $34.99.
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Pile the stir-fry vegetables onto a plate and top with the crispy cod. Scatter over the sesame seeds and serve.
Recipe extracted from The Forensic Nutritionist by Fiona Tuck. RRP $39.95 available online at fionatuck.com/shop
Garlic chilli prawns Scrumptious, crunchy prawns and fresh veggies make a winning combination. Serves 2
Ingredients
Method
2 tablespoons avocado oil
Heat the avocado oil in a non-stick wok. Add the garlic, chilli and tomato and stir fry until soft.
2 garlic cloves, finely chopped 1 red chilli, deseeded, finely chopped 2 large tomatoes, finely chopped 500 g raw prawns, peeled, deveined 1 large handful baby spinach leaves
Add the prawns and stir-fry until pink. Stir in the spinach and zucchini or vegetables and cook until spinach has wilted. Divide between two serving bowls.
1 large zucchini, spiralised into spaghetti, or steamed mixed vegetables
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The world is your gym Get creative and make the most of the spaces around you. Steph Claire Smith and Laura Henshaw, co-founders of Keep It Cleaner, share a few of their favourite ideas for a fun, energising workout.
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“Indoors or outdoors, the spaces around you are full of simple workout possibilities. All it takes is a little thinking outside the box.”
Indoors Don’t let the weather stop you from moving. Here are some fun ways to get fit without even leaving the house.
the ground, stand straight up again and repeat. If you don’t have a chair, use the couch. Put on your favourite TV show and you’re good to squat.
Use those soup cans You can use soup cans as a substitute for dumbbells – so why not add them to a boxing routine? Five 60-second jab-cross rounds with a 15-second rest, and you’ll definitely be feeling it.
Skip it out Jump rope isn’t just for the playground – it’s actually an awesome aerobic workout. Skipping gets your heart rate up, thanks to all the jumping and arm swinging. Don’t have a rope? Use an imaginary rope, swing your arms and start jumping.
All you need is chair Get a chair and you’re ready for Bulgarian squats. Stand up straight, facing away from the chair, then extend your left leg and place your toes on the chair. Now you're ready to go! Dip into a lunge until your left knee almost touches
Climb those stairs There are so many things you can do with stairs – we love them! Use the edge for calf raises, or climb two at a time and get those thighs burning. If you love
a challenge, try jumping up three steps and landing in a squat. Or, sprint up the flight and when you get to the landing, do 20 push-ups. Repeat this a few times and you’ll be one sweaty Betty. Practise mindfulness It’s so important we look after our minds, as well as our bodies. Taking five minutes to slow down, breathe and reconnect with our surroundings is so beneficial to our wellbeing. What’s more, you can do it anywhere. Light a candle and listen to a guided meditation in your bedroom, practise some deep breathing while you do the washing, or simply do some stretching in front of your fave Netflix series.
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“If you live near a beach, you’re in luck. Sand adds resistance and challenges your stability, so you’ll get stronger faster.” >>
Outdoors Rain, hail or shine, here are five exercises you can do in the great outdoors.
Bench it up Turn a park bench or picnic table into your new workout buddy. Use the raised surface for triceps dips, step ups, and if it’s not too high, jump squats. If the ground is wet or muddy, you can also lie on the bench for sit ups and leg raises. Heart those hills Don’t avoid hills – learn to embrace them. Running up hills is amazing for your quads, glutes and calves, and running down hills engages your lower abs, as you need a strong core so you don’t lose your balance. Get strong in the sand If you live near a beach, you’re in luck. Sand adds resistance and challenges your stability, so you’ll get stronger faster. Squats, lunges, star jumps, high knees and single leg deadlifts are our favourite sandy exercises. The secret to mastering this terrain is to engage your core. After a few weeks, move your workout to the dry sand. Walk the dog Your furry best friend needs to stretch its legs, so grab the lead and take them for a 20-30 minute stroll. If you don’t have a dog, why not ask the neighbours if you can walk theirs? Find a playground The humble playground can make an incredible outdoor gym. Remember those monkey bars? They’re fab for upper body strength. You can hang from them for 60 seconds, do chin ups, or try to make your way across. Remember to engage your core so that you don’t exhaust your upper body. •
You can meet Laura and Steph at one of the upcoming Fitness Shows in Brisbane or Melbourne. Find out more at fitness-show.com.au
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The wold is your gym / Steph Claire Smith and Laura Henshaw
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Welcome to the club The gym can feel like an intimidating space, only for the super fit and strong. But once you push past that anxiety, you just might find a fun, motivating environment for you to work towards your goals. Psychologist Glenn Mackintosh, founder of Weight Management Psychology, shares some advice.
Understand your discomfort There are several reasons why people feel uncomfortable about going to the gym, so it’s important to understand what your barriers are. Negative body beliefs, which come in the form of self-judgments (“I’m too fat”), comparisons to others (“I’ll never look like that”), and worries about others’ opinions (“What is she doing here?”) can give rise to a lot of anxiety. If you're not used to navigating the gym floor, using the equipment, or exercising in general, you may lack a bit of confidence. And when we feel intimidated when we’re doing something, it's easy to lose motivation and want to head for the door. On top of this, we naturally have anxiety around approaching new environments, so some of it is just the newness of the place until we become familiar with it. Let go of assuming people will judge you While we often assume the experienced gym goers are judging us mere mortals, the reality is probably the exact opposite. To develop such a high level of skill and fitness (not to mention physique) the most seasoned gym goers have to put their blinkers on and focus solely on themselves. They are so into their reps, sets, and PBs they probably don’t even realise you’re there, let alone have judgments about your presence.
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Remember, the gym is for everybody. Whether you’re a competitive body-builder training 12 hours a week or it’s your first time stepping through the door, you have the right to improve your health and fitness, and any good gym will support you from where you are starting. It’s okay to work up to it If you're feeling too self-conscious about your weight or fitness level, there’s nothing wrong with warming yourself up to exercising in public with your own fitness regime first. You can start in the comfort of your own home with exercise DVDs, walk around the backyard, or even buy some exercise equipment to get started. At some stage though, it’s important to work through your self-consciousness and get out there in the world. Just remember that you have a right to take care of yourself at any age, shape or fitness level. If you notice any thoughts that tell you otherwise (“What will other people think?”) remind yourself they are only thoughts – let them come and go as they please as you tie your shoes and get out the door! It only feels like a secret club The gym can feel like a secret club with unspoken rules known only known to its members. The thing to remember though is that it’s actually an open club that’s pleased to welcome new people. In fact, gyms spend a lot of time, money and energy trying to get you to become a member.
Ready to change your mindset? In his free ebook ‘The Missing Piece’, Glenn shares seven mindset hacks for improving your eating, exercise, weight and body image. Download and get more advice at weightmanagementpsychology.com.au
“Remember, the gym is for everybody. You have the right to improve your health and fitness, and any good gym will support you from where you are starting.” Start small and start with the exercises you like. Anything you do is beneficial, so celebrate your small wins, knowing that over time they will build into big ones. As with overcoming any fear or anxiety, the key is to be brave and put yourself in the new situation until you get used to it. Many of my clients are surprised how quickly they will pick up the rules, learn how to use the exercise gear and get comfortable in their new environment. As they become more familiar with their surroundings they often find the gym is not so daunting and can even be fun. Sometimes some of those ‘secret members’ even end up becoming new friends – which I guess means you’re now a part of the club! Forget what you 'should' be achieving So often we place unnecessary pressure on ourselves based on what we think we ‘should’ be achieving. We compare ourselves to the muscle man who is there when we arrive and still there when we leave, our personal trainers (whose full time job is health and fitness), or who we were 10 years ago. We get advice from well-meaning health professionals, Instagram models and diet culture telling us we must completely transform ourselves, and quickly! But focusing on all of the ‘shoulds’ builds pressure that can undermine our confidence, lead to extreme and unsustainable exercise routines, and ultimately sabotage our long-term success. Rather than focusing on what you ‘should’ be doing, focus on what you want to do.
You don't have to do it alone Social support can really help overcome those initial gym nerves. Bring a friend with you for some moral support or enlist a personal trainer to show you all you need to know to get started. These supports also help you with commitment to sessions and can form a great comfort zone to venture out from when you’re ready. Create positive associations Think about your relationship with exercise. Are you complete strangers? Are you foes (because every time you’re together you feel like you’re being punished)? Is it a drag that you only do to get the results? Or is it a friend that you enjoy spending time with? As well as focusing on the benefits of the gym, try to develop positive associations with going there. The best way to do this is to focus on having fun – do more of the stuff you like, less of the stuff you don’t like, and work at the pace that suits you as a unique individual.
Get active with discounted gym passes Medibank members with Hospital and Extras cover can receive up to 25% discount on casual passes to a wide network of gyms around Australia. Learn more at medibank.com.au/gymbetter
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Fitness after dark Lights down, music up. Nightclub-inspired fitness spaces offer an energising, playful way to work out, where you really can move like no one's watching. Rebecca Howden
In the dark, you feel electric – vibrant, warm and exhausted in the best kind of way. ‘90s R&B is pulsing through the sound system, and strobe lights shimmer with the beat. You’re moving freely, your hair and skin sweaty. You close your eyes and feel the music surge through your body like a current.
Michaela Fellner, founder of spin studio Bodhi & Ride, agrees the nightclub-style darkness helps to get you in a brighter, more fiery headspace. “You find your inner badass, so all you need to do is focus on what you’re here for – your workout.”
You could be in a club, except it’s 7 pm. You’re dressed comfortably in your compression tights and Nikes. And you’re intoxicated with the feel-good rush of endorphins, the energy jolt of a protein bar, and the pleasure of cool, pure water.
Dancing in the dark No Lights No Lycra was created by two dancers, Alice Glenn and Heidi Barrett, in 2009 in Melbourne. There are now dance nights held all around the world, bringing people together to let loose and express themselves in the freedom of a dark room.
From dance classes to spin and even yoga, nightclub-inspired workouts are popping up everywhere. For anyone who’s bored of the typical gym studio, glow-in-the-dark fitness classes inject a bit of playfulness and novelty that can get you feeling reenergised about working out.
“It’s a place where people can completely let go and shake out the stresses of the week in a friendly, non-threatening atmosphere,” Glenn says. “It’s an opportunity to experience new music and revisit old favorites – a time to lose yourself in the music and enjoy the way your own body moves.”
It’s super dorky, but that’s what makes it so fun.
It’s nothing like a dance class, where you have to think about steps and technique and coordination. There’s no teacher, no instructions and no pressure to dance ‘properly’. Whether you want to do the robot, practice your best Beyoncé moves, or just jump around, it’s a safe space to let go and do whatever you like.
There’s something about the dark space that’s really freeing. When you can let go of any thoughts of what you look like, the experience becomes more about how your body feels. Alice Glenn, co-founder of dance community No Lights No Lycra, says this can provide vital relief in a world where we’re constantly on Instagram and focused on visuals. “We live in a very image-based society. Having a place in the dark where you are encouraged to be silly, free and completely yourself is very liberating,” she says. “It’s a rare thing to be in a room surrounded by people all looking wild and uninhibited.”
Dancing around for an hour will definitely get your blood pumping. But the real allure is the exhilaration it gives you, and the feeling of community. “The connectedness that you feel in a dark room at NLNL is really powerful,” Glenn says. “It’s time out from our busy world, and it’s silly and joyful. The happiness in the room is quite infectious.” >>
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“It’s a place where people can completely let go and shake out the stresses of the week – a time to lose yourself in the music and enjoy the way your own body moves.”
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Let's get physical When it comes to aerobics, the more retro and dorky the better. At Clubbercise, neon Lycra is encouraged, feel-good club anthems are blasting, and everyone gets a pair of flashing LED glow sticks to get into the groove. “Clubbercise combines fitness and clubbing in one high energy workout,” says founder Claire Burlison. “Classes are a fusion of dance, toning and combat moves, taught with nightclub-style lighting. It can be as challenging as you want it to be – routines can be done at high or low impact.” The concept started in London and is growing in popularity around Australia, with classes held in all different spaces, from gym studios to community centres to actual nightclubs. “For those who love to dance the night away clubbing, or who feel self-conscious in a brightly lit gym environment, the darkened room combined with pumping tunes – from the 90’s to the latest chart hits – strips away all inhibition,” Burlison says. “It’s perfect for anyone who likes the idea of a healthy alternative to a night on the town. You can enjoy clubbing without alcohol and hangovers.”
Spin like you mean it Let’s face it – traditional spin classes can be misery. At boutique fitness studio Bodhi & Ride, a fierce cardio workout is combined with a vibrant party atmosphere. “It creates an energetic – and sweaty – fitness experience where riders can find a release,” says founder Michaela Fellner. The ride chamber is dark, with pulsing neon lights and bikes nestled close together like a crowded dance floor. The music is an essential part of the experience, with DJ-mixed soundtracks set to themes like Lady Gaga vs Madonna and R&B Tuesdays. “We ride to the rhythm of the music and the beat is our guide, so when the music speeds up, we speed up. When it slows down, we do too,” Fellner says. “Our badass tunes and thumping bass push you to ride and work harder than you ever thought possible.” By the end of the class, you’re flushed, breathing hard and dripping with sweat – but strangely full of energy. “There’s a magic that happens when the doors close, lights dim, and music turns up. There’s a palpable energy in the room that pushes you one step further.” •
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Fresh air fitness Beach, park, lakeside, forest trails... getting active in nature has been shown to boost your mood and wellbeing, while you get your blood pumping. Sports scientist and outdoor fitness specialist Luke Ashcroft explains some of the top benefits of green exercise.
Green fitness, or getting active in natural environments, is an invigorating way to get your blood pumping. Whether it’s a hike, a walk along the beach, an outdoor yoga class or a bike ride, exercising outdoors combines the benefits of physical activity with the energising goodness of fresh air, natural light and connection with nature. Many of us know the natural mood boost that exercise can bring. This feeling of wellbeing is the effect of endorphins, the feel-good chemicals that are produced in the body (specifically, in the pituitary gland and hypothalamus, in your brain) during exercise. Sports scientist Luke Ashcroft says taking your workout outdoors can make exercise more enjoyable, giving you that extra boost of motivation. “There has been quite a bit of research in this area and a number of psychological, physiological and economic benefits to exercising outdoors have been identified,” he says. “Although exercise in general enhances self-esteem, research shows that outdoor exercise can have a greater impact than indoor exercise. The psychological benefits of outdoor exercise can be further enhanced by exercising near the water or in green spaces.”
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Being active in beautiful surroundings can also feel more interesting than working out on a treadmill, which may encourage you to make it more of a habit. “Research in older adults by Dr Jacqueline Kerr from the University of California San Diego finds that they are more likely to do more physical activity outdoors than indoors, because the environment is more stimulating and leads to more enjoyment,” Ashcroft says. Here, Ashcroft shares a few more benefits of outdoor exercise – and some tips for getting the most out of it. You’re more likely to use your whole body When you use machines at the gym you isolate the working muscles and run the risk of switching off your postural muscles. So while you’re pumping your pecs, the scaffolding that holds your body upright – the muscles in your legs, trunk and upper back – are neglected. When you do bodyweight or free weight exercises outdoors, you use your whole body as a unit, and your postural muscles have to work hard to support the body. This helps your body develop the strength to support itself, leading to a more balanced musculoskeletal system and less risk of joint and muscle problems due to imbalances.
Even running outdoors has many benefits compared to running indoors. Wind provides extra resistance, obstacles like hills and stairs can increase intensity and uneven surfaces can help develop balance and coordination. Sprinting in a curve (think of the first and third hundreds on a 400 m track), which is impossible on a treadmill, has great benefits for core strength. You don’t need any equipment One of the great benefits of outdoor exercise is that you don’t have to use anything other than your own body and gravity to load the muscles and improve strength and fitness. Simple bodyweight exercises like squats, push ups and sit ups can provide an excellent workout for most people. To increase intensity and difficulty, propulsion can be added (jumping squats and clapping push ups). Further complexity and intensity can be added with exercises like burpees, mountain climbers and bear crawls. By incorporating features in the outdoor environment such as benches, fences, walls and trees, intense and challenging exercise routines can be developed for virtually everyone. There’s plenty of variety The variety and stimulation that comes from exercising in different locations with different light levels (sunny versus cloudy) and different temperatures can help to keep exercise fun and interesting. Anywhere you have room to move can present opportunities for exercise. The beach, a grandstand, a staircase or a sports ground can all be used to add extra intensity or variety to an outdoor exercise program, but my favourite would have to be the playground. It’s free and convenient Cost is frequently cited as a barrier to exercise. The outdoor environment provides a low cost solution for those who want to increase their activity levels and improve their health Time and convenience are also cited as barriers to exercise. The beauty of the outdoors is it is usually only a few steps away! Rather than setting aside extra time to travel to and from the gym you can get started on an exercise program in a matter of seconds.
“One of the great benefits of outdoor exercise is that you don’t have to use anything other than your own body and gravity to load the muscles and improve strength and fitness.”
Get moving outdoors with Medibank Free + Active Medibank’s Free + Active program is all about helping you find fun, social and free ways to get moving in beautiful outdoor spaces. From running groups, to outdoor yoga and boxing classes, to ocean swims, to surf sessions, our partners offer a fantastic range of free events all around Australia, every week. Choose something you know you’ll love, or take the challenge and try something new. Get your friends and family involved, or just go alone and connect with a new community of like-minded people. Find an event near you at medibank.com.au/freeandactive
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Walk this way Hiking is more than just an outdoor stroll. It’s a chance to explore and experience the world in a uniquely invigorating way. Here’s how to get started.
Beatrix Coles Illustrations: Stephanie Howden Hiking has been described as an art form. It’s not just a way of getting outside and appreciating the natural world, and it’s not just a form of exercise. Somewhere along the way, the fusion of the two elevates this activity to something very special. Hiking offers you the chance to explore and experience parts of the world that aren’t accessible by any other means. Living in Australia gives you access to a wonderful selection of hikes, and serious enthusiasts will also find that hiking holidays are a great way to get a new perspective on another country. Simple hiking safety As you start out, it’s important to build your confidence, fitness and experience by choosing beginner-appropriate day hikes. Don’t be tempted to challenge yourself with a hike that’s above your experience level. No matter how fit you are, it takes time to gain an understanding of safety and respect in a natural environment. It’s not unusual to hear about hikers being rescued in a dramatic fashion and this is often due to inexperience or being ill-equipped for the route. It’s best to get started by hiking with more experienced people. You may wish to consider engaging a guide for the first few tracks you try, joining a group, or asking a kind friend to take you. When you’re a bit more experienced and are hiking without a larger group, it’s important to always make sure there is someone who knows where you are and what time you’re due back and will raise the alarm if this doesn’t happen. Scary stories aside, with the proper preparation, gear and understanding, hiking can become a rewarding hobby that you can share with friends and family. As your skills grow, you’ll gain access to different walks, and discover new vistas, perhaps trying a multi-day trek and camping along the route. >>
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Walk this way / Beatrix Coles
“Hiking offers you the chance to explore parts of the world that aren’t accessible by any other means. Living in Australia gives you access to a wonderful selection of hikes, and hiking holidays are a great way to get a new perspective on another country.”
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Because hiking means that you’re vulnerable to the elements, getting your gear right is imperative. However, you’ll discover that hiking gear can get very expensive, very quickly. When you’re starting out you don’t need to spend a lot of money, but there are some essentials that you will need to pay attention to: Boots Your feet should be your priority. When you’re getting started, a durable and supportive pair of running shoes will be all you need. Once you decide to invest in a pair of boots, it’s a good idea to head in-store to make your purchase, rather than shopping online. This will mean that you get the expertise of staff, and can try on a selection of brands and styles to find the pair that will best fit your feet and ankles. Backpack For the shorter day hikes you should be starting with, a daypack is all you’ll need to carry. If you don’t own a small, light backpack, consider borrowing one from a friend. If you decide to buy one, make sure that you consult the staff in-store, and try a selection on to make sure you’ll be able to carry it comfortably. Remember not to try a pack on empty – put a selection of different items inside the bag to make sure it remains a comfortable fit. The staff should also be able to help you to adjust the straps, including the chest strap, to make sure you’ve got the right one. Layers While you already know not to hike if the weather looks uncertain, it’s still important to make sure that you’re
prepared for anything unexpected, while remaining comfortable throughout your hike. This means wearing layers, and carrying light wet-weather gear. Do not choose jeans for your hike. These will be too heavy in hot weather, and can be dangerous to wear if they get wet. Instead choose a combination of good quality exercise gear, and clothing designed for the outdoors. Ensure that you have at least one layer of thermal gear, as it can quickly become cold while you’re on a trail. Poles If you’re starting from a lower fitness level, or have issues with your knees or other health issues that could affect your balance, consider hiking with poles. Rent or borrow these to begin with to see whether you find them helpful. Where to go? Finding the right hike will determine how enjoyably and safely you proceed. That’s where Left Foot, Right Foot (leftrightwalks.com) comes in. The brainchild of Melbournebased designer and hiking enthusiast Max Blackmore, the website brings together information on different hikes all around Australia and the world. The guides are contributed by users, giving insight into what to expect and how to prepare, and a glimpse of the stunning scenery you could encounter. In starting the site, Max aimed to make the information relatable and easy to digest. “There's an abundance of information out there that explains every detail of the topography or longitude and latitude, but none offered a bare bones accessible and beautiful representation of the areas,” he says. •
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Ocean calling Every morning, the stretch of water from Manly to Shelly Beach is dotted with hundreds of hot pink swimming caps, bobbing up and down in the waves. Meet the Bold & Beautiful swim squad. Bold & Beautiful is an open group that meets seven days a week for a refreshing ocean swim at Manly Beach. Founder Julie Isbill tells us about the thrill of the open water, and the joy of a welcoming, supportive community. TELL US ABOUT HOW BOLD & BEAUTIFUL STARTED‌
It started quite accidentally when I offered to take a friend for a swim on Boxing Day, 2008. We committed to meet the following morning at 7 am. There were five of us that first morning, as my friend had done some ringing around to rally the troops for moral support. Since that day, in nearly nine and a half years, over 16,000 swimmers have swum with B&B. It's common these days to see around 300 people swimming on any given morning come rain, hail or shine. Collectively B&B has never missed a morning swim since the day we started, thanks to a wonderful team of volunteers who work hard to keep the group running smoothly for everyone, 365 days a year. HOW WOULD YOU DESCRIBE THE GROUP ATMOSPHERE?
It is a very eclectic group. The group spans from six-year-old children who swim with their parents, to three generations swimming with us. From job seekers to retirees, we cover the whole gamut of professionals including thespians and politicians. Not that you would know, as one of the most beautiful, levelling things about B&B is that everyone is equal in a pair of bathers, and most of the time, no one even knows what each swimmer does for a living. The group atmosphere is truly special and totally inclusive. Some people travel for an hour or more to swim before work or on the weekend. People quite literally travel from overseas and include Manly on their itinerary just to have a swim with B&B, and many send messages saying they felt so welcome. The sense of camaraderie is palpable and infectious. WHAT DO YOU LOVE ABOUT SWIMMING IN THE OCEAN?
What I love about ocean swimming is being in another world. It is so amazing to feel totally free. On a calm, clear day swimming in the ocean can be like flying over the desert, but surrounded by amazing >>
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“The three key things that I believe are important in life are having a reason to get up in the morning, exercise, and social contact. Swimming with Bold & Beautiful offers all of the above.�
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marine creatures from bait fish, to turtles, seals, sharks, dolphins and whales. The marine encounters are something that money cannot buy. The day is always better if it starts with a swim!
gradually starts to drop. The lowest water temperature we have recorded is 14.8 degrees, but it often sits around 16 degrees in winter – quite comfortable for a 1.5 km swim for most people, especially once they get used to it.
FROM FITNESS TO SOCIAL CONNECTION, WHAT ARE SOME
WHAT ADVICE WOULD YOU GIVE SOMEONE WHO WANTED
OF THE BEST THINGS PEOPLE GET FROM BEING A PART OF
TO GET MORE ACTIVE?
THE GROUP?
The three key things that I believe are important in life are having a reason to get up in the morning, exercise, and social contact. Swimming with B&B offers all of the above. A reason to get up, cardiovascular fitness with likeminded people, out in the fresh air and in the open water. The friendships that are made are lifelong and often life changing.
Find something you enjoy, and find friends or likeminded people who will soon become your friends, who enjoy the same thing as you. As one of my coaches once said to me, if one of your friends is critical or negative, it’s time to turn around and surround yourself with people who encourage you and support you in your exciting adventures. Set realistic goals – you can always keep setting new ones. It’s motivating to strive towards goals and tick boxes.
YOU SWIM ALL YEAR ROUND – WHICH MAY SEEM DAUNTING TO SOME IN WINTER! CAN YOU SHARE SOME ADVICE FOR WHEN IT'S COLDER?
Swimming in winter can actually be quite addictive – the thrill of the chill is quite a buzz. That doesn’t mean we promote people becoming hypothermic, quite the opposite. Many swimmers participate in wetsuits, some all year round. The key thing is to do whatever it takes for you to participate safely. It’s all about participation, not competition. Although many people have their first ever swim with us in the middle of winter, I would encourage people to start earlier in the season and acclimatise as the temperature
Find out more about Bold & Beautiful at boldandbeautifulmanly.com.au •
Medibank is proud to partner with Bold & Beautiful through Medibank Free + Active – bringing you free social activities that make you happier, healthier and more connected. Learn more and find events near you at medibank.com.au/freeandactive
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Time to play Get the little ones moving in a fun outdoor wonderland. It’s a new era of children’s playgrounds, designed for all abilities and encouraging active play, imagination and inclusion. Megan Tudehope
“Playgrounds are spaces for the community to get together and be active. That means happier, fitter people.”
Gone are the rusty swings and rickety see-saws. The modern playground is a sensory wonderland that engages children’s minds as much as their bodies and welcomes people of all ages and abilities. Kids squeal with delight as they hurtle through the air, seemingly on a collision course with their fellow parkgoers. This is not your ordinary swing set in any ordinary children’s playground. The recently opened Bellerive Beach Park All Abilities Playground in Hobart features a range of equipment designed to allow kids to experiment with risk and play in nature. Rather than a linear swing set, where all the children face one direction, there are four swings hanging from a square structure, so the kids swing into the middle. You know that someone has done the maths and they won’t collide, but it’s still heart-in-your mouth viewing. The same goes for the two nine-metre climbing towers connected by a rope bridge, one of which can be accessed by children using mobility aids. The park also features a river rock creek bed with a working dam, a wheelchair-accessible spinning carousel, balancing logs, a maze and a ‘cloud-gazing‘ lawn.
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This is the new era of children’s playgrounds: creative outdoor spaces that harness the natural environment, encourage safe risk-taking and are accessible to people of all ages and abilities. They are emerging in Australian towns and cities as local councils recognise the power of the playground to promote community health and wellbeing, as well as social inclusion. Mayor of Clarence City Council, Doug Chipman, opened the new Bellerive Playground. “Playgrounds are spaces for the community to get together and be active. That means happier, fitter people,” he says. Mayor Chipman gives a lot of credit for the playground’s success to the hundreds of kids they consulted, including kids from kindergarten to 18 years, as well as children with significant and complex disabilities. “They told us they wanted a playground to make them curious; they wanted it higher, bigger, faster, better. Risk is very important for children to learn and develop.” It was also the kids who were responsible for ensuring the playground was just as enjoyable for their carers. “The kids were really clued in to the fact that if their parents and carers were happy, they could stay and play longer,” he says.
That meant making sure there was shade, barbecue facilities, comfortable seating with a good line of sight through the playground, and a coffee shop and toilets close by.
“The two most important things for kids on the spectrum are a secure boundary and retreat zones where they can get away from all the crazy stimulation.”
This careful thought given to all users is the cornerstone of great playground design, with three key questions to consider: Can I get there? Can I play? Can I stay?
Ultimately, in a world where kids are increasingly glued to their devices, this new breed of playground is reawakening the senses, and reminding us that every kid has a right to have fun.
Bec Ho is Executive Officer at Touched By Olivia, a charity that works with government and businesses, including Medibank, to build accessible and fun playgrounds for the whole community.
A few fantastic playgrounds around Australia
“There is no point having an amazing playground that people can’t get to because there is no parking nearby, or there is no public transport,” she says. “Once you’re at the playground, there must be something for all ages, for every kid.” Ho says we can no longer accept the exclusion of some children from playgrounds as “just one of those things”. That includes children with physical disabilities, as well as those with autism and sensory issues.
• Queensland – Pioneer Park, Landsborough • New South Wales – Domain Creek Playground in Parramatta Park, Sydney • Australian Capital Territory – Boundless, The Centenary of Canberra National Playground, Kings Park, Canberra • Victoria – Livvi’s Place Playground Reserve, Lyndhurst • Tasmania - Bellerive Beach Park All Abilities Playground, Hobart • South Australia – Opening soon! Hendrie Street Reserve Inclusive Play Space, Adelaide • Western Australia - Sam’s Memorial Playground, Warradale Park, Perth (an autism-friendly playground) • Northern Territory – Anula Regional Playground, Darwin
Photography: Clarence City Council
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In the zone
“Your mind will bring up stories about how difficult it is, asking you to focus on the struggle. But just because the phone rings, it doesn’t mean you have to answer it.”
Your mind can play a big role in your sports performance. Here’s how the principles of mindfulness can help you get in a calm, clear and positive headspace, so you can focus on smashing your goals. Rebecca Howden
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Whether you’re running a half marathon, playing a game of basketball or just trying to smash your PB at the gym, your mind has an important job to do. Feeling confident, powerful and ‘in the zone’ can be the boost that pushes you through a physical challenge. On the flipside, anxiety and self-doubt can be your biggest saboteurs. Sports psychologist Daniel Dymond, director of the Performance and Sport Psychology Clinic, says it’s essential to develop a mindset that allows you to take challenges on, and that is prepared to deal with difficult emotions and physical sensations. “The ability to shift attention to what matters in the presence of pressure, stress, and opportunity is the most valuable skill an athlete can have,” he says. “And when it comes to your mindset, small changes can make significant differences.” Grow your mindset The first thing to understand is that your mindset isn't a fixed state. “I describe it as being more like a garden," Dymond says. "It’s something you cultivate. It’s constantly growing, and sometimes you spend more time tending to one area. Sometimes you need to weed things out, cut them away. Sometimes you need to just let things be and grow in their own time.” To perform at your best, it’s of course ideal to be calm, clear and focused on the task at hand. But sometimes the pressure of telling yourself to feel a certain way – trying to banish anxiety, nerves and self-doubt – can just make it worse.
Dymond suggests a more helpful approach is to cultivate acceptance, willingness and flexibility.
nothing more. By learning to sit with them mindfully and non-judgmentally, you can take away some of their power.
“You need to be flexible with whatever might come up for you emotionally, or whatever thoughts your mind may bring up during the pressures and stresses of competition,” he says. “Sports performance and competition are uncertain, so if your mindset is rigid, it can impact your performance in so many ways.”
“Your mind will bring up stories about how difficult it is, asking you to focus on the struggle,” Dymond says. “But just because the phone rings, it doesn’t mean you have to answer it.
Let discomfort in Learning to sit with discomfort is easier said than done. This is where mindfulness can be a really powerful tool. There is plenty of research supporting the benefits of mindfulness for soothing stress and boosting your focus, clarity and resilience. For sports psychology, this can be a game-changer. “Sometimes when difficult experiences come up, we fight with them, avoid them, wrestle for control,” Dymond says. “A skill to learn is to be able to sit with those experiences, and then place your attention back onto what really matters.” The idea is to change your relationship with difficult emotions, so that you can work with them instead of being overwhelmed by them. This means practising what Dymond calls the three O’s of mindfulness – openness, objectivity and observation. When you’re halfway through a lap of the pool and thoughts like “I can’t do this” or “This is too hard” barrel their way into your mind, simply let them in. Observe them for what they are – just thoughts,
“Once you understand a bit more about yourself and how your mind may operate in those moments – what fears and worries tend to come up for you – just acknowledge that it’s your mind bringing up an old story.” Practising mindfulness Meditation is an excellent way to develop mindfulness skills, but it’s definitely not the only way. You can practise mindfulness while you’re walking down the street, or playing with your dog, or enjoying a nourishing breakfast. All you need to do is focus on what you’re experiencing with all your senses, let your thoughts come and go, and keep gently bringing your attention back to the present moment. “You can do mindfulness with a cup of coffee,” Dymond suggests. “Use your five senses. Notice the temperature of the cup, the taste, the smell, the texture. Notice the whole experience of the coffee going down your throat and disappearing into your stomach.” Keep practising these fundamentals so you can apply them when you need to – on and off the sports field. “The whole point of mindfulness is to apply it to your life. Bring this attitude to your life and your sports. When you’re in a moment where you know you might start to feel some discomfort, use your mindfulness skills so that your mind doesn’t push you around.”
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Goodnight yoga At the end of a long day, take some time to stretch out and breathe. This simple yoga sequence will help you unwind, getting ready for a rejuvenating sleep. Ena Music
Easy seated pose Begin in a comfortable seated position and rest your hands on your knees. Draw your shoulder blades down your back, opening up through the chest. Actively lengthen through the spine and gently close your eyelids. If you’d like, you can add in a few slow neck and shoulder rolls to ease any tension in the area. Let go of anything that happened during the day. Let go of any to-do lists or expectations you have for tomorrow. Stay here for 6-8 deep, mindful breaths. You can open your eyes or choose to leave them closed for the remaining postures.
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Lord of the fishes pose Bring your left leg across your body. Find that tall spine once again, supporting yourself with your left arm. Inhale as you lift your right arm above you. As you exhale, twist to the left, resting your right arm on your left leg. Keep your hips level. Notice how the twist naturally changes as you breathe in and out. Stay here for three breaths, and then slowly unwind. Repeat on the opposite side, bringing your right leg across your body, and twisting to the right.
Reclined butterfly pose Allow yourself to lie back down on your mat, bringing the soles of your feet together. Let your knees fall open to either side. This deep hip-opener stretches the inner thighs. Butterfly pose is a particularly peaceful, restorative posture that is best experienced with the eyes closed. You can use your hands to press down gently on your legs, or let your arms rest on either side of your body. For a more supported version of this pose, place a pillow or bolster under your knees. Stay here for 4-6 breaths.
Happy baby pose Bring both knees into your chest, giving yourself a hug. Reach past your knees and grip your ankles or feet. Let your upper body and head relax down to the ground. Take a few breaths here to rock and roll around, whatever feels good, giving your lower back a nice massage. Imagine yourself as a giggling baby, beginning to playfully explore the joys of movement. Release your legs down to the ground.
Reclined twist Bring your right knee in toward your chest. Keeping both shoulder blades firmly pressed into the mat, allow your knee to drop over to the left side. You can use your left hand to apply light pressure on your right leg, but avoid forcing your knee down. Use each inhale to elongate your spine, and each exhale to settle deeper into the twist. Notice how the pose shifts as you breathe in and out. After 3-4 breaths, bring your knee back up and straighten your leg down on the mat. Repeat with the opposite leg.
Bridge pose Bring your knees up, planting your feet down hip width apart. Pressing your arms into the mat, start to lift your hips up, starting from the tailbone. Engage your thighs and actively push the mat away from you. You can stay here or interlace your hands under you to open up through the chest. Spend 3-4 breaths here, then release your hands and lower your spine down, vertebrae by vertebrae. Straighten out your legs in preparation for the next pose.
Legs up the wall pose This is a great restorative pose for the end of the day, especially if you’ve spent most of it on your feet. Lie down on the ground close to the wall, and bring your legs up. Depending on how flexible your hamstrings are, move further away or closer to the wall until you get a comfortable stretch. Gravity will encourage blood flow back to the upper body and help reduce swelling in the legs. You feel fully supported by the ground and the wall. Take time to think of three things you’re grateful for today. Stay here for 1-2 minutes.
Corpse pose (Savasana) Moving away from the wall, lie back flat on your mat and close your eyes. Settle into a comfortable savasana pose with your feet slightly apart and your hands near your hips with your palms facing up. Release any tension in your face, your shoulders and your back. Allow your arms and legs to relax. Your hips feel heavy, as if you’re sinking into the ground. You feel grounded and calm. Focus on the rise and fall of your belly as you breathe. If your mind starts to wander, count 1-2-3-4 during each inhale and 4-3-2-1 for each exhale. Stay here as long as you’d like – you might just fall asleep!
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No place like home Cancer treatment can be emotional, scary and exhausting. For 21-year-old Liam, having chemotherapy in the familiar surroundings of home – with his dog, Jack, by his side – has made all the difference Rebecca Howden >>
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"Having treatment at home isn’t right for everyone – but the important thing is giving more people the choice." >>
There are times in life when you really need a cheer squad. For 21-year-old Liam Parkes, an apprentice mechanic living in Perth, this hit home harder than ever in January this year, when he was diagnosed with Hodgkin’s lymphoma. “The day I showed my mum the lump under my arm, it was pretty much filled up to the size of a cricket ball,” he says. “The ultrasound was scary. My life got turned on its head within 25 minutes.” Everything seemed to be put on pause. His world was suddenly uncertain, saturated with the day-to-day realities of treatment. One thing was clear though – he wouldn’t be facing this alone. Liam has a fiercely loyal support network, with his parents, Alison and Nigel, his sister, Ebony, his best mate, Kade, and his beloved dog, Jack, all by his side. From the beginning, his treatment and recovery was a challenge they’d all take on together. The challenge of chemotherapy Like many people going through cancer, Liam has been receiving chemotherapy as part of his treatment plan. Chemotherapy is designed to destroy cancer cells or slow their fast growth. There are different types of medications that can be used, and often it’s a combination of several drugs.
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This can depend on a number of things like the type of cancer, how advanced it is, its location in the body, and other factors like your age and general health. The medication is usually given intravenously. This can be done through a cannula (a thin tube, usually placed in your hand or arm), or more commonly through a central line or port (special tubes placed in a large vein, usually in the chest or neck). It can also be given as tablets that you swallow. The number of chemotherapy sessions needed can vary. It may be daily, weekly or monthly, given in courses or cycles with periods of rest in between to allow normal cells to recover and the body to regain its strength. Some people will have courses of chemo over a period of 6-12 months. It can be given as an inpatient in hospital, but more often it will be an outpatient treatment. Chemotherapy itself shouldn’t cause much pain. But while the medication destroys rapidly growing cancer cells, it can also damage healthy cells, which can lead to some uncomfortable side effects. Fatigue, nausea, vomiting, diarrhoea, mouth sores, dry eyes and muscle weakness are all possible. And of course, it can cause hair loss, which can be distressing. Not everyone will experience these side effects, and there are lots of options to help manage them. But no matter how well the treatment is tolerated, and how positive your outlook, it can definitely be an exhausting and emotional experience.
No place like home / Rebecca Howden
The comfort of home Hospitals are places of care and recovery, well equipped to look after you during a difficult illness like cancer. But when you’re feeling overwhelmed and scared, sometimes all you want is the comfort of your own familiar surroundings. “The first time I walked into the cancer ward, it was horrible,” Liam remembers. “I mean, everyone was lovely. But it was confronting. You never have to think about it until you do it.” Liam’s mum, Alison, started looking into options that might make the experience more bearable. She came across Chemotherapy at Home, a trial program being offered by Medibank. “You never, ever want to hear that your child has cancer. We can’t change it – all we can do is try and make it more comfortable,” she says. “We decided we'd like to have his treatment as a family, at home in a more natural environment. We're a really homey family. Home is the centre of our lives. We were able to make that choice, and that was really empowering for us, because we didn’t have that many choices along the way.” The Chemotherapy at Home trial is part of Medibank at Home, a collection of trial programs bringing health care into familiar home spaces. Funded by Medibank and delivered
by contracted service providers, the program is designed to give members more choice and flexibility over where they receive their treatment.* For Liam, it gives him back a sense of control he felt the cancer had taken away from him. “Having chemo at home means it’s on my terms,” he says. “Having to go to hospital, that day on your calendar is written off. You've got six months of just doctors, chemo, scans, whatever – it all just keeps stacking up. “When you're going through cancer, you don’t have many options. Having that one option, that one choice of where you can have chemo, it’s empowering.” It also gives him more freedom to keep doing all the normal things he loves – like playing with his dog, working on his car in the garage, or hanging out with his mates at the beach. “Being at home, it’s much easier. I can wake up five minutes before my chemo starts, jump out and roll onto the couch. I get plugged in and I just sit and chill out for an hour. Having that bit of normality is good. “You do have bad days, but you can combat it. Having everyone else around, that’s all you need sometimes. If I didn’t have that, that’s where you can just curl up into a ball and give up.”
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“Hospitals are places of care and recovery, but when you’re feeling overwhelmed and scared, sometimes all you want is the comfort of your own familiar surroundings."
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No place like home / Rebecca Howden
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The future of at-home care Having treatment at home isn’t right for everyone – but the important thing is giving more people the choice, where clinically appropriate. “Medibank at Home is about empowering our members with greater choice, control and flexibility around where they receive their care,” says Medibank Chief Medical Officer Dr Linda Swan. Just getting to the hospital can be challenging for many people. In recent Medibank research, two thirds of Australians who had been to hospital said getting to and from their treatment was a major source of stress. One in four have even had to cancel or reschedule appointments because of difficulties in getting there. “We know that travelling to and from hospital can be the source of added stress, and can negatively impact a patient’s wellbeing – not just physically, but mentally. We aim to help alleviate the burden many face when travelling
to and from the hospital, so members can focus on what’s important – their health.” After a successful pilot in Western Australia, the Chemotherapy at Home trial has been extended to South Australia and Victoria. It’s hoped that early encouraging results will lead to a national roll-out, giving more people the choice to receive care where they feel most comfortable. This would join the Rehabilitation at Home program, which is currently available to all eligible Medibank members following total hip or knee joint replacement surgery. Medibank is also currently trialling Palliative Care at Home and Haemodialysis at Home, with hopes to add more services in future.
Want to know more about Medibank at Home? To find out more about these programs, including if you are eligible, call the Medibank at Home team on 1300 733 338 between 9am and 4pm, Monday – Friday or email medibank.home@medibank.com.au
*Members must have an eligible hospital cover, all relevant waiting periods must have been served and their treating doctor must consider it appropriate for them.
“Looking at the bigger picture, Medibank at Home and these trials go beyond just benefiting patients,” Dr Swan says. “It promotes a sustainable healthcare system, with the potential to significantly increase capacity and ease the growing demand for hospital services.” •
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Mindful moments Take a moment to quieten your mind, unfrazzle your nerves, and really connect with your body and breath. Psychiatrist and meditation teacher Dr Elise Bialylew explains how mindfulness can help you create space in your day to soak up the positive.
The way we pay attention in our lives profoundly affects what we notice and how we feel. Bringing more conscious attention to the positive moments in our life is one way to enhance our happiness. At our most basic, biological level, we’re much more sensitive to the things that pose a potential danger or threat to us than to pleasant things. Our brain is constantly scanning the environment, determining what is safe and what is harmful, and we are wired to notice and remember negative experiences more than positive ones. This design feature of the brain is called the ‘negativity bias’, a helpful concept that explains why we’re so much more affected by small, negative events than by positive ones. Our brain’s negativity bias robs us of moments that could be used to build happiness and positivity. Psychologist and New York Times bestselling author Rick Hanson summed up the negativity bias with a simple metaphor: "The brain is like Velcro for bad experiences and Teflon for positive ones." The good news is that we can update the inner software of the brain to help support greater happiness in life and overcome the effect of this negativity bias. During a conversation I had with Rick, he explained: "Changing the brain for the better is a two-stage process in which activated mental ‘states’ must get installed as
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lasting ‘traits’. Almost all positive traits – like happiness, or gratitude, or feeling loved, or having compassion, or being determined to succeed at work, or being more skilful with other people – start with a positive state. That’s been under our nose all along, but it has radical implications. "But, if we’re in a positive state and we don’t install it in the brain, it’s wasted. It’s a momentarily pleasant feeling, but has no lasting value. That’s why taking the extra 10 to 20 seconds to stay with the experience, to try to feel it in the body and have it be as rich as possible, is key to turning positive mental states into lasting positive mental traits. The accumulation of these little moments will gradually change your brain for the better." A powerful mindfulness technique described in Rick’s book Hardwiring Happiness is called ‘taking in the good’, which helps us balance out the brain’s negativity bias. See if you can incorporate this practice into your day today, and notice how it affects your mood. I’ve found it to be genuinely transformative. Taking in the good Commit to noticing the pleasant passing moments in your day by being mindful of pleasant experiences. 1. When you’re having a pleasant moment (it can be something really small, like the feeling of warm water in the shower, or the taste of a chocolate, or the smile of your child, or the feeling of sun on your body),
consciously recognise it as a pleasant moment and soak it up through your senses. 2. Notice that you’re experiencing pleasure and stay with that feeling for ten to twenty seconds. 3. Explore what it feels like physically. Does your body feel relaxed or tense? 4. Continue on with your day. By doing this you are transforming those momentary emotional states into longer-lasting ‘traits’ that will support wellbeing and happiness. As a mother with a small child and a business, my life can be busy, and I’ve found that it’s easy for pleasant moments to pass by unnoticed in the chaos of it all. By ‘taking in the good’ I am able to savour those moments more often. On a recent holiday, I watched my daughter delight in splashing water in a bucket and collecting stones on the beach. The sun warmed my back, the colours were vibrant and the sound of waves crashed in the background. I consciously paused to take this moment in, to capture and absorb it fully in my body and mind, relishing it and soaking it up into every cell. Taking time to soak up pleasant experiences using our senses makes life so much richer. It also helps us appreciate what we have, which is the foundation for gratitude and deep happiness.
"...if we’re in a positive state and we don’t install it in the brain, it’s wasted. It’s a momentarily pleasant feeling, but has no lasting value."
This is an edited extract from Dr Elise Bialylew’s new book, The Happiness Plan (Affirm Press), $24.99. Available now at all good bookstores and online.
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In for stormy weather Dark days, drizzling rain, a chill in the air... for many people, winter can bring a drop in mood, energy and motivation. Psychologist Morag Paterson from Sydney’s MindFrame Psychology explains how to feel better during the gloomier months.
Many people experience changes in mood, energy, motivation and sleep during winter. One of the main reasons for this is the reduced sunlight, which affects our body’s circadian rhythms (internal body clocks). For example, we have a hormone called melatonin that affects how sleepy we feel. When there is less sunlight more melatonin is produced, resulting in people feeling more tired in winter. Less sunlight also reduces the production of a neurotransmitter called serotonin, which affects our mood. Colder temperatures and longer dark hours can also affect our thoughts and behaviours. For example, there can be reduced motivation to leave your home, which means there is less socialising, reduced engagement in activities and a tendency to sleep more, which can then impact mood and energy levels. In winter there can be fewer opportunities for going for evening walks or playing sports outside, so often people exercise less. There is a lot of research that shows exercise improves mood and is important for your mental wellbeing. When gloominess becomes SAD Seasonal Affective Disorder (SAD) is a type of depressive
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disorder where an episode of depression is triggered by the change of season, most commonly in autumn or winter. Symptoms of depression can vary from mild to severe. These include feeling sad or depressed most days, with a loss of interest in activities that were previously enjoyable. A common sign is feeling fatigued despite having enough sleep or sleeping too much. People with SAD may experience carbohydrate cravings, leading to overeating and weight gain. There may be symptoms of restlessness or slowed movements and speech. Depression affects the brain’s ability to function, leading to difficulties concentrating or making decisions. It is common to have excessive feelings of guilt. People who have SAD may feel worthless and may have thoughts of death or attempts at suicide. If depressive symptoms are interfering with daily functioning, impacting on your job, social life or other important areas of your life, it is advisable to seek professional support through your GP. There are treatments available to help including antidepressant medications, light therapy and Cognitive Behavioural Therapy.
Things that can help Daylight Since a reduction in light is one of the key problems, it is important to access daylight and sun whenever possible. Ensure curtains and blinds are open in daylight and take walks in the sun. Exercise Exercise releases the feel-good chemical of serotonin in the brain. It can also give you a sense of achievement and feelings of belonging and connection through engaging with others. The best way to engage in regular exercise is for it to become a fixed part of your routine. Set in your mind the days and times that you will exercise and consistently stick to this. It can be harder to find motivation to exercise during winter, so reflect on the benefits it gives you and set yourself some realistic goals. Pleasurable activities Often when people are depressed they avoid doing activities, but activities can give you a sense of enjoyment, pleasure and satisfaction. Engage in hobbies or do things that make you feel good. Listen to music, or watch your favourite comedies, movies or TV shows. Set yourself little goals to achieve – clear out a cupboard, look at old photos, go somewhere new, go to the movies. Socialising Link up with old friends, make new friends or invest in your current friendships. Sleep Try to get the amount of sleep you need to have a good sense of wellbeing (typically 6-8 hours). This may mean changing some habits – like going to bed on time and not oversleeping. Healthy food Drink lots of water and have a healthy balanced diet, focusing on fruits, vegetables, omega-3-rich foods, proteins and complex carbohydrates. Complex carbohydrates (like green vegetables, wholegrains and beans) contain soluble fibre, which slows the absorption of sugar into the bloodstream and increases serotonin levels, helping boost your mood. Limit sugary foods, as they only give short-lived bursts of energy and are often followed by groggy feelings.
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The magic of nature From urban greenery to weekend forest escapes, connecting with nature gives us an energising boost, soothing our minds and bodies. Here are a few of the ways nature engagement is good for us – and how to bring more of it into our lives. Rachel Fetherston >>
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“People have significant positive emotional experiences when immersed in nature, feeling calm, elated, rested, rejuvenated and even experiencing spiritual fulfilment.�
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The magic of nature / Rachel Fetherston
Many of us make the time for things like exercise and healthy eating because we’re aware of the health benefits. But with more and more Australians living in urban settings, plenty of research now shows we are neglecting another very healthy activity – engaging with nature. Nature engagement might be as simple as visiting your local park, doing some gardening or walking your dog. But such simple activities can have profound results. So in our increasingly urbanised world, how exactly can we benefit from spending more time in nature?
Why is nature good for us? Dr Justin Lawson of the Health, Nature and Sustainability Research Group at Deakin University explains there is strong evidence to suggest that “people have significant positive emotional experiences when immersed in nature, feeling calm, elated, rested, rejuvenated and even experiencing spiritual fulfilment.” A small study of 112 young adults led by Terry Hartig of Uppsala University demonstrated that as well as decreasing feelings of anger and aggressiveness, walking in a natural environment could led to a reduction in blood pressure. Dr Tristan Snell, lecturer in the Master of Counselling course at Monash University, says there are many studies demonstrating how our “levels of stress and capacity to focus attention” are impacted by engaging with natural environments. The everincreasing levels of noise and pollution in Australian cities and suburbs mean there is also an ever-increasing need for green spaces that allow people to escape the constant stresses of living in such busy places. >>
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City stress In a 2011 study from Germany’s University of Heidelberg, researchers found that people who have grown up in urban environments are more likely to experience social stress. Additionally, mood and anxiety disorders are more commonly suffered by those living in cities, as shown in a 2010 study from the Arkin Mental Health Institute Amsterdam. This may not surprise many of us residing in urban areas – sometimes the noise, the people, and the fumes can all be a bit much – but evidence now presents a strong case for making our cities more liveable in a very green way, for us and our children. A small experimental study from Norway’s Telemark University College, published in Landscape and Urban Planning, found that after playing in and exploring natural play areas, children between five and seven years of age showed improvements in their motor abilities. Dr Tristan Snell says there are also various clinical studies showing that nature can be beneficial for children with attention deficit disorders. “If you take these kids into natural environments or go for a walk in a natural setting, they tend to show better ability to focus their attention afterwards,” he says. Making our cities green According to Professor Sarah Bekessy of RMIT’s School of Global, Urban and Social Studies, designing more green spaces in our cities should be considered “a low-cost public health initiative.” Some of the most significant ways that more green space can impact human health are through temperature regulation that makes cities cooler in times of extreme heat, and helping in the management of stormwater run-off. Professor Bekessy believes the creation of more urban green spaces presents an opportunity to also enhance the native biodiversity of our homes, ensuring that our cities remain uniquely Australian. “The opportunity to have biodiversity in our cities is not only good for human health, but can also be a real way of reenchanting people with nature that is local to that place,” she says. A 2010 study lead by Dr Felicia Keesing of New York’s Bard College determined that biodiversity loss can increase the rate of disease transmission amongst host species, but further research is needed to determine the causal relationships and longer impact on humans and other animals. Protecting biodiversity may therefore be an effective strategy to combat the spread of disease and keep us healthy. Dr Justin Lawson also describes the benefits of urban green spaces, explaining that they can promote physical activity and add aesthetic value. “People are generally attracted to beauty,” he says. “Green space can offer a range of beautiful environments that again provide positive mental health outcomes.” •
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Bring nature into your life So what are some easy ways to bring nature into our lives? Here are some tips and tricks from the experts on how to engage with nature: • Plant a garden at home, or get involved in a local community group that protects and maintains a natural habitat in your local area. This will increase your physical activity and time spent outside, while also bettering the green spaces in your town or suburb. • Bring plants into your office and home. These will enhance the aesthetic appeal of where you work and live and improve air quality. Even apartments don’t have to be nature-free, Professor Bekessy says. Indoor plants, balcony gardens, and green courtyards can make a huge difference. • Exercise outside. Instead of spending time in an indoor gym, Dr Snell advises doing workouts in the outdoors. You need to exercise anyway, so why not maximise the health benefits by doing so in nature? • Have a pet if possible. Dr Lawson says the relationships we form with animals can lead to increased physical activity, such as dog-walking, and positive feelings of connections with another being. • Display images of nature at home and at work. These might be photos or artworks of places you’ve been to or places you’d like to visit in the future – like a bucket list of green places that will motivate you every day.
The magic of nature / Rachel Fetherston
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rehabilitate (definition): to restore to a condition of good health, ability to work, or the like.
Rehabilitation. It’s something many people neglect to consider or even understand. Active rehabilitation, in one form or another, is a must in order to return to good health and our daily way of living following surgery, an injury or major illness. The key is engagement. And the spaces around us provide a wealth of options. The hospital space A specialised inpatient rehabilitation hospital is one option to consider when recovering from surgery, illness or injury. We enter a safe environment, where pain is controlled. We are fed well and have the space to rest well. Dr Anne Brady, Senior Rehabilitation Physician at Attadale Rehabilitation Hospital in Western Australia, considers the hospital space the most important step in the quest for full rehabilitation following a medical event. “It’s intense therapy which is monitored closely and benefits those who require assistance, particularly in the early days following surgery,” Dr Brady says. “Inpatient rehabilitation gives you the space to rehabilitate at your own pace. “You set your goals and receive care from a whole team of people including doctors, physios and OTs, so it’s a holistic approach within the hospital space.”
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The garden space Paul De La Motte from the Horticulture Therapy Association of Victoria agrees that a holistic approach is needed with rehabilitation. He has worked on several therapy gardens within hospital spaces and believes every element of rehabilitation can be taken outside into the garden space. “Physiotherapy, for example, is not just the physical side of things,” he says. “It also gives meaning to get someone ‘back on track’. A reality check. It helps them identify with something they can achieve at home, like gardening. “Garden spaces are great rehabilitation spaces and can be broken down into four key elements. Physical benefits – walking, movement, strength. Psychological benefits – stress, self-esteem, pride. Social benefits – interaction with others, being part of society. In a broader sense, spiritual benefits – esoteric things like hope and belief in oneself.” The mindful space Similar rehabilitative benefits can be achieved through mindful practices like meditation and yoga. Sandra Curtis, Iyengar yoga instructor at The Yoga Classroom in Western Australia, believes training the mind to listen to the body not only assists in pain management, but also allows us to strengthen psychologically and physically.
Rehab and recovery After an illness or injury, giving yourself the time to restore your strength is essential. We explore a few of the spaces that might help. Rebecca Perrie
“It is incredibly beneficial for those presenting with injury to engage in the practice of Iyengar yoga with a qualified Iyengar teacher, who is trained in anatomy,” she says. “It’s a balanced approach, using both the mind and body to heal. “Iyengar yoga can be practised regularly so that the body and mind are rehabilitating constantly, preventing major injuries in some cases.” The spaces in between The gym space: Regular exercise using specific gym equipment can have far-reaching rehabilitative benefits. The play space: Seniors’ exercise parks are the latest in a worldwide push to get older generations to engage with the outdoors, to prevent falls and maintain an active lifestyle. The aquatic space: Hydrotherapy, swimming and water-based exercises can also play key roles in regaining good health.
Recover at home Medibank's Rehab at Home program gives you the option to have your rehabilitation after total hip or knee joint replacement surgery at home, in consultation with your treating doctor. This is part of Medibank at Home, a collection of services designed to give members more choice and flexibility over where they receive their care. To find out more, including if you are eligible, call the Medibank at Home team on 1300 733 338 between 9am and 4pm, Monday – Friday or email medibank.home@medibank.com.au
But is it just post-event when we should engage in rehabilitation within the spaces around us? Perhaps, instead, we should give ourselves the space to continually rehabilitate, to continually restore to a condition of good health by regularly engaging in the spaces around us.
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WHAT ARE SOME OF THE CHALLENGES FOR MENTAL HEALTHCARE IN AUSTRALIA, AND HOW COULD TECHNOLOGY HELP MORE PEOPLE GET THE SUPPORT THE Y NEED?
Access to quality care is a major challenge. Australia’s population is dispersed across a very large continent, leaving non-metropolitan areas under resourced. Additionally, not everyone can afford face-to-face treatment. As a result, many health networks struggle to meet the mental health needs of their residents. That’s why online programs like Black Dog Institute’s myCompass are essential, as they have the power to deliver evidence-based mental health tools to any Australian with internet access, free of charge. THERE IS NOW CLEAR E VIDENCE THAT SUPPORTS THE EFFECTIVENESS OF ONLINE MENTAL HEALTH TOOLS, AS SHOWN IN A MA JOR INTERNATIONAL
The Black Dog Institute has developed many tools to address a range of issues including mood, anxiety, sleep and workplace health. Excitingly, our largest and most thoroughly evaluated tool, myCompass, is launching version 2.0 this July. myCompass is a free, self-guided online program that helps users manage many aspects of their mental health. The new version will deliver an even more personalised and engaging experience. In version 2.0, users can build a dashboard of handy tools and visualise their mental health over time using our new generation of activity trackers. The system will quickly become an online space for people to identify dips in their mental health, discover patterns surrounding these shifts, and immediately access information and evidence-based strategies to turn things around.
STUDY PUBLISHED IN JAMA PSYCHIATRY IN APRIL 2017. CAN YOU
THERE ARE SO MANY ONLINE TOOLS
SHARE A BIT ABOUT THIS RESEARCH?
AND APPS AROUND THAT CL AIM TO HELP WITH MOOD, ANXIET Y AND
I was once a bit sceptical of e-health, but the data speaks for itself. Years of solid research tell a clear story – online mental health tools are as effective as face-to-face therapy for people experiencing mild to moderate difficulties. And they are effective for a wide range of issues, from anxiety to depression to everyday life stress. I even use them myself now.
MENTAL WELLBEING. HOW CAN YOU TELL WHICH ONES ARE CREDIBLE AND EFFECTIVE?
Many tools claim to be 'e-mental health tools', from web-based programs to podcasts to mobile apps. Yet very few of these have been evaluated by experts, or their evaluations fall well below the standards we’d expect in clinical research.
WHAT ARE SOME OF THE TOOLS THE BL ACK DOG INSTITUTE HAS DE VELOPED?
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For something to be an effective e-mental health tool it should be able to demonstrate that it improves ment al health in rigorous clinical trials.
Some of the most popular apps on the market have little evidence behind them, or overstate the evidence that exists. I encourage everyone to put on their scientist hat and look for facts. Beyond the delightful animations, impressive qualifications and tempting claims, has this tool been evaluated by a major university or research institute? Did it provide the kind of help you are looking for? If so, consider conducting a quick and simple experiment. Use a tool like myCompass to track how you’re feeling before and after you use the app for the recommended amount of time. If you can see measurable improvements, then that app might be a good fit for you. WHAT DO YOU ANTICIPATE FOR THE FUTURE OF TECHNOLOGY AND MENTAL HEALTH?
Working at The Black Dog Institute, I am lucky enough to glimpse the future of technology and mental health. Some of our emerging technologies will enable smartphones to identify and address serious mental health issues long before a human would. Some of our collaborators in Silicon Valley are building apps that can measure brain health purely based on everyday phone use. Future generations will use technology to manage their mental health in ways that are unimaginable to us now. Once we solve problems around privacy and data ownership, the future of technology and mental health will be exciting indeed.
Therapy in your pocket
For many Australians, accessing mental healthcare can be a challenge. But technology is opening up a whole new world that can help more people get the support they need – and studies show it really works. Psychologist Dr Peter Baldwin, Black Dog Institute research fellow, explains.
Learn more about myCompass and other online mental health tools at blackdoginstitute.org.au
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“The space embeds the story of the seven seasons of the Kulin Nation, a gesture of recognition to the Aboriginal and Torres Strait Islander peoples and their continuing culture, connected to that land.�
Ngarara Place at RMIT by Greenaway Architects. Photography: Peter Casamento
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Building connections The history, culture and stories of the land around us are at the heart of Indigenous design thinking. Caitlin Saville In a fast-paced world where we move from one place to the next (often without glancing up from our phones), establishing a connection to our surroundings is something many of us may give little thought to. But understanding the history, culture and stories of the land we stand on can offer a clearer sense of identity and enrich our understanding of the country we belong to. Jefa Greenaway, a Wailwan and Kamilaroi architect, finds himself in a unique position to strengthen this understanding. “I started off my career as a technical draftsmen before taking a sideways step into politics. It was interesting seeing those intersections occur,” he says. “I began to understand that the built environment invariably interfaces with politics, design and artistic and cultural expression.” Greenaway is now one of Australia’s few registered Indigenous architects and a leader and communicator for Indigenous design thinking. His work on RMIT University’s ceremonial space for the Indigenous unit, known as Ngarara Place, is a perfect example of his approach. The space embeds the story of the seven seasons of the Kulin Nation, a gesture of recognition to the Aboriginal and Torres Strait Islander peoples and their continuing culture, connected to that land. With seasons such as grass flowering, kangaroo apple and orchid seasons, Greenaway took the opportunity to draw on the area’s native eco-system.
decades,” he says. “The process is very much a journey, and it can be equal if not more important than the artefact itself.” The first step is to engage traditional owner groups or Indigenous organisations to tap into their connection to country. This works as a starting point for design inspiration, and can also reveal cultural aspects and stories that have otherwise been concealed. “It’s very much a conversation and almost like co-designing with the community before overlaying an architectonic approach.” Referencing connections to country in cities and towns in innovative and contemporary ways is something Greenaway aspires to see normalised in Australian design thinking. Rather than adopting elements from other cultures or societies, he hopes to see designs explicitly linked to the stories distinct to that place. “Let’s use what we have here as the genesis of design thinking,” he says. “There are a lot of aspects we can explore which provide a clear sense of who we are and where we’re from. We all have the potential to contribute given we all work, live and learn in this space.” Greenaway ends our chat by enthusiastically educating me on Budji Bim, a cultural landscape in south-west Victoria that predates the pyramids. The permanent settlement of stone houses made from volcanic lava stones includes a sophisticated aqua system that channels eels for food.
“We planted entirely endemic species such as edible and medicinal plants, as well as plants used for weaving,” he says. With the inclusion of interpretive panels to explain the seasonality, it becomes a place not only for pause and respite, but also for cultural exchange.
“Having been there in the heart of winter when it’s pouring rain and blowing a gale, you realise how well organised they were to protect themselves from the elements,” he says. “It really does demonstrate a real understanding of place.”
Greenaway is often called upon to assist people and organisations seeking to celebrate or amplify connections to country. “It’s something I have explored for a number of
To learn more about Jefa Greenaway’s work, head to greenawayarchitects.com.au
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Sound for your headspace Whether you’re rocking out to a classic for old time’s sake, or just blocking out office gossip, there’s no better way to define your personal space than with sound. We take a look at how audio can help us get into a different headspace, to shape moods, energy levels, and even productivity. Mike Lee
It doesn’t get any more personal than the space between our ears. And music is a great vehicle for teleporting us to a different time, different worlds, even different dimensions.
BPM (beats per minute) and increase your running pace, or slow it down with some heavy beats for your next deadlift PB.
Of course, music has always been known to be a medium that elicits an emotional response. That’s music. Only with modern research and technology have we been able to quantify some of the deeper effects that music can have on us.
For those of us working in an open-plan space, headphones can be a lifesaver. Beyond the ability to cocoon yourself from outside distractions, much study has been conducted on the relationship between music and productivity.
It’s no secret that soft, soothing music can help us relax and sleep better. Plenty of studies have suggested that listening to relaxing music before bed can help people with both short-term and chronic sleep problems. Music during sport can work on many fronts. On one hand, it can help you escape from the repetition of treadmill running, or take your mind off any physical discomfort. Then there’s the ability to zone in on the
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There’s general consensus that music without lyrics is best for concentrating, while a study from Taiwan published in the journal Work found songs that you either love or hate should be avoided, as they can distract you from the task at hand. A small study at the Rensselaer Polytechnic Institute also suggested that adding sounds from nature, such as flowing water, could help improve mood and focus.
“A small study at the Rensselaer Polytechnic Institute also suggested that adding sounds from nature, such as flowing water could help improve mood and focus.”
What’s on your head? Your musical escape needn’t be at the expense of peace and quiet for those around you. So here’s a basic breakdown on what type of headphones are better suited to your needs. • Closed back – These usually have a solid cup earpiece which should do a decent job of keeping outside noise out. Good for noisy environments where you don’t want to disturb others with your doof doof. These are a good design for open-plan working spaces. • Open back – This design emits sound outwards as well as inwards, thereby creating a more expansive sound. Great for immersive listening when you have the room to yourself. Not so good for Darren in the next cubicle. • In-ear buds – These suckers are great for sports as they plug securely into your ear canal with little spongey or silicon tips. They have a small footprint (or is that earprint?) so they won’t be as sweaty, or come loose, when you go for a run. They’re great for cutting out the outside noise, although this may actually be a negative if you need your wits about you on your bike commute. At the end of the day, as with music itself, personal preference will play the biggest factor in what type of headphone makes your headspace feel at home. Just remember to listen to your music at safe listening levels!
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Look around Our workplaces, homes, gardens and city streets can all impact our eyes. Dr Mark Jacobs, an ophthalmologist at Vision Eye Institute, explains some of the most common causes of tired, dry and itchy eyes – and what you can do to find relief.
If you’ve ever suffered from tired, dry or itchy eyes, you’ll know that these conditions can be uncomfortable, irritating and even painful. You may be surprised to learn that, in many cases, you can avoid or relieve these symptoms by making small changes to the spaces where you live, work and play. Eye strain These days, it’s all too easy to spend a big part of the day staring at screens – and our eyes are paying for it. Between using phones, tablets and computers at home and at work, many people spend hours at a time staring fixatedly at a close point. The end result? Eyes that are tired and strained, sometimes accompanied by blurred vision. Within the eye are tiny muscles that contract and relax to change the shape of the eye’s lens. By doing so, you can shift your focus from something close to something far away. When you stare at a screen for a long period of time, some of these muscles remain contracted and eventually become fatigued – the same way your arms get sore if you hold them out in front of you for a long time.
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To prevent tired, strained eyes, take these steps: • Minimise screen time. • Take frequent breaks when you’re staring at screens. Follow the 2020-20 rule – every 20 minutes, stare 20 feet (around 6 metres) into the distance, for 20 seconds. Shifting your focus gives the muscles in your eyes a break. Set a timer to remind yourself to do this. • Dim the room lights and screen brightness. Your eyes have to work harder when the screen is very bright or has glare, which can be made worse by an overly lit room. Consider getting a blue light filter for electronic devices. Too much blue light reduces screen contrast and makes digital eye strain worse. Dry eyes When our eyes are fixed on a screen, we tend to blink less. This can lead to the layer of tears on the front surface of the eye (the cornea) evaporating too quickly, causing dryness and irritation. Other culprits that can cause dry eyes include air-conditioning and heating. So, if you spend your day in an office building or other temperature-controlled space, you may be particularly prone to suffering from dry eye.
Dry eye is a common, chronic condition. The condition is generally mild and only causes minor discomfort for most people, but for some it can be severe and debilitating. Unfortunately, there is no cure for dry eye, but there are certain changes that you can make to help relieve symptoms. To prevent or reduce the symptoms of dry eye: • Remember to blink. • Limit the use of air-conditioning and heating units if possible. • Use preservative-free artificial tears throughout the day. • Use a humidifier at home. • Avoid cigarette smoke and dusty environments. Itchy eyes If you suffer from itchy eyes, time spent in the garden or with your pets might be the cause of your symptoms. Pollen, animal fur and dust mites can cause allergic conjunctivitis in susceptible people. One of the most common symptoms of this condition is itchy, inflamed eyes. Other symptoms that may occur include teary and swollen eyes. This allergic response is due to the release of histamines when the offending allergen comes into contact with the surface of your eye.
Need new glasses? To avoid the symptoms associated with eye allergies: • Avoid known sources of allergens. • Wash your face, hands and eyes to remove any allergens. • Regularly vacuum and dust the house and change bedding. • Avoid carpeted areas where possible, as carpet traps and accumulates allergens. Floorboards are a better flooring choice.
With Medibank Extras cover, you can get 100% back on most optical items (up to your annual limit) at thousands of recognised providers across Australia. This includes frames, prescription lenses and contacts. Waiting periods apply. Find out more at medibank.com.au
• Buy an air purifier. • Keep windows closed if the pollen count is high. • Consider taking an antihistamine if exposure can’t be avoided. • Only use allergy or red eye drops as advised by an eye care professional. Many over-the-counter eye drops can make your eyes worse over time. Look at your living spaces differently As you move throughout your day, think about ways you can keep your eyes happy and healthy. This may mean making simple lifestyle changes or modifying the spaces where you live, work and play. Even little changes can make a big difference. Persistently strained, dry and/or itchy eyes should be checked by an eye care professional. These symptoms can be a sign of a refractive error (e.g. shortsightedness, long-sightedness or astigmatism) or a chronic eye condition, and treatments may be available. Make an appointment to see an optometrist or GP, who will refer you to an ophthalmologist if necessary.
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While chemical cleaning products do a good job at, well, cleaning, they’re often no more effective than time-tested natural formulas. In fact, a 2010 study led by Dr Jane Greatorex in the UK found products like vinegar to be as effective at killing the flu virus as harsher chemical agents. And they’re gentler on the environment. Here are some of the best alternatives to chemical cleaners that you can make with ingredients from your cupboards. Bathroom cleaner Forget products that bleach patches on your bathmat if you accidentally spill a drop. Get your tiles and toilet sparkling with ½ cup baking soda, ¼ cup hydrogen peroxide, and a teaspoon of dishwashing liquid mixed together in a squeeze bottle. Furniture cleaner Want a product that removes dust while protecting your furniture, and that’s safe to use on any surface? Blend 3 cups water, 1 cup vinegar, ½ teaspoon castile soap, and ½ teaspoon olive oil in a spray bottle. The vinegar disinfects and cuts through dirt, while the oil helps grab and deflect dust as well as protect furniture. Add tea tree, eucalyptus and orange oil for a refreshing scent. Shake well before each use. Homemade bleach Whiten stains and clean just about anything with this gentle alternative to chemical bleach. Blend 1 cup hydrogen peroxide, ½ cup vinegar, ½ cup water, 1 tablespoon lemon juice and 20 drops essential oil for fragrance—try lavender, lemon or rosemary—in a spray or screw-top bottle. Use a dark bottle, or a bottle wrapped in paper or masking tape, as light will break down its cleaning power. The mix will keep for a month or so.
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Carpet deodoriser We love our fur babies, but the way they can make the carpet smell? Not so much. Banish pet smells by mixing 1 cup baking soda with 20 drops of tea tree oil in a shakeable container, such as a parmesan cheese dispenser or simple jar. Sprinkle the mix on carpet or rugs and leave for 20 minutes before vacuuming. White shirt stain remover Ever wondered why your white tops end up with yellow armpits? They’re caused by a reaction between your sweat and the aluminium in your deodorant. To get rid of these stains without bleach, soak your shirt in a cup of vinegar mixed with 2 cups of warm water. After 20 minutes, wring the shirt out and rub a paste of ½ cup baking soda, 1 tablespoon hydrogen peroxide and 1 tablespoon salt into the stains. Leave for another 20 minutes, then wash as normal. Coconut oil hand soap Hand wash can be unnecessarily drying. With three simple ingredients, you can make one that moisturises as it cleans. Grate ¼ cup of bar soap (old ends of soaps or hotel soaps are great for this), then blend with 1 tablespoon coconut oil and 4 cups boiling water until dissolved. Let cool then whisk until smooth, adding 10 to 20 drops of essential oil if you want fragrance. Use a funnel to pour into a soap dispenser. Clothes spray Take inspiration from the theatre world with this cheap and gentle alternative that keeps costumes fresh between performances. Shake up 60 ml vodka and 1 tablespoon vinegar in a spray bottle. Top up with water and essential oil for fragrance (although it works fine without). Spray on bed linen,
mattresses, pet beds, or the armpits of clothes between washes. Stainless steel cleaner Remember when your stainless steel appliances looked like shiny new robots? Return your fridge, toaster and microwave to their former glory with the ingredients of a salad dressing. First polish your appliances with a generous spray of vinegar, working with the grain of the steel. Wipe dry, then dip a clean cloth in a little bit of olive oil and wipe again. Hello robot! But wait, there’s more… Defog bathroom mirrors for up to a month with a spray of vinegar and water, then use the leftover mixture to clean your laptop monitor. Clean and preserve leather with a mix of vinegar and olive oil. Make mosquito repellent with lavender oil and water. Clean your microwave by boiling a bowl of vinegar and water for 5 to 10 minutes then wiping clean. Soften clothes by adding a mixture of equal parts bicarb soda and vinegar to your laundry wash. The DIY cleaning superstars Bicarb soda Also called baking soda, find it in your supermarket baking aisle. Vinegar Buy the biggest, cheapest bottle of plain white vinegaryou can find. Hydrogen peroxide A disinfectant and bleaching agent you can get from a pharmacy or supermarket. Liquid castile soap Find this gentle soap made from vegetable oils in health food stores and some supermarkets.
Sparkling clean Keep your home fresh and bright. All you need is a handful of ingredients to make easy, natural cleaning products that actually work. Kasia Kaczmarek Illustration: James Lake
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Lonely hearts We are social animals, designed to crave human touch and face-to-face interaction. Here’s why finding a balance between online connection and real life is so important for our wellbeing. Cassie Lane
A while ago, I broke up with my longterm partner. I had just started working as a freelancer. I moved to a house on my own and went from being around people every minute, to not seeing another human for up to three days. But I had Facebook friends to chat with, Instagram friends to like my photos and a community of copywriters who’d encourage me when I #whinge-d about a client. I was okay. Well, I would’ve been, if it weren’t for the incessant toothaches, which my dentist diagnosed as stemming from the fact that my mouth seemed to be in a mad rush to get rid of my teeth. A recent survey conducted by Lifeline showed that loneliness was on the rise in Australia. A whopping 82.5% of respondents said they believed loneliness was increasing. Lifeline’s CEO Pete Shmigel says it’s important not to overlook the role real-world relationships have in our mental health and wellbeing. I never thought I was lonely per se. I was always chatting to people via social media. But the rapid weight loss was disconcerting, as were the heart palpitations. When the insomnia started to affect my productivity I finally decided to see a therapist who diagnosed me with severe anxiety. Together my psychologist and I tried to find the root of my mental health issues. We decided it was due to work stress and
I was given tools to deal with my anxiety. We also discussed medication. Psychologist Susan Pinker explores the importance of physical connection in her book The Village Effect. Through various studies she shows that when people touch each other, be it a pat on the back or a handshake, oxytocin is released which promotes feelings of trust and allays stress. Oxytocin has also been shown to boost mood and improve our ability to learn and remember. She concludes that the connections we’re evolved to crave and need simply can’t be replaced by digital interactions. After months of therapy, with little improvement, I happened to start writing in a co-working space. My anxiety lessened. I also noticed it went away completely when I was with friends. I had always prioritised my work over my social life (something our culture prides itself on doing). When busy, I sequestered myself completely. I suddenly realised, it wasn’t my work that was causing me distress, it was the resultant reclusion. Dr Lauren Hamilton, a health psychologist from The Mind Room in Melbourne, says alone time is important. The problem arises, she explains, when we don’t balance alone time with physical social interactions. “We are wired to be social animals,” she says. “Physical interaction is essential in terms of the opportunity
for touch as well as being able to see each other in order to recognize each other’s emotions. The non-verbal bits of information we get from face-to-face interactions are vital for bonding.” “Online interaction isn’t bad,” Dr Hamilton adds, “but it’s important this doesn’t replace face-to-face connection.” Dr Hamilton offers some helpful tips to increase human connection in our daily lives: • Put your phone away when you’re with someone. • Show acts of kindness. We’re wired for kindness. It’s a strong social bonder. • Try to create more shared experiences. See if you can invite friends to exercise with you, for example. • Open up to others about your struggles. Studies show that helping others improves a person’s health and wellbeing. So it’s a win-win for both of you! This new understanding of the importance of human connection motivated me to change my habits. I made a conscious effort to meet up with people more often and I noticed a significant improvement. I was less anxious. I found I was generally happier. My friends and family were thankful for it, and so were my teeth.
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Feeling tired? Struggling to keep your eyes open past 3pm? You’re not the only one. A 2016 survey by the Sleep Health Foundation found that inadequate sleep affects 33-45% of Australians. So what’s keeping us up at night? And how can we combat it? Set your surroundings Sleep expert Elina Winnel, founder of Sydney practice My Sleep Coach, says simple adjustments such as “dimming the lights at least two hours before bed can optimise your melatonin production” – the hormone responsible for a good night’s sleep. Other small changes such as playing classical music or setting your air conditioning (if you have it) to room temperature level can transform your room into a relaxing environment that you associate with sleep. Block out the light Minimising external distractions such as noise and light is key to creating an ideal sleep environment. Winnel advises making sure your curtains are properly closed before bed, or using clothing pegs or binder clips to keep the light out as much as possible:
Bedroom bliss Milly Edgerley
For a rejuvenating night's rest, make your bedroom a dreamy, calming space. The sleep experts share some secrets for the perfect slumber.
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“If you do find yourself in an environment that is noisy or seeps light, you can use a good quality eye mask that fits your face snuggly and a good quality pair of earplugs,” she says. “If you prefer not to sleep in complete silence, download a white noise app. The Relax Melodies app, for example, has a white noise option along with natural sounds like thunderstorms, rain, birds or the ocean.” Get a good mattress Felicity Wood, founder of Bad Backs, suggests a good night’s sleep starts with a bed that your body is happy to fall into at the end of each day.
“Your choice of bed, pillow and other accessories is critical for a good night’s sleep,” she says. ‘If you don’t get the basics right, you’re missing out on quality sleep. It’s the equivalent of heading off for a run in an ill-fitting shoe.” Here are a few tips she recommends for choosing the right mattress: • Go for quality. Set yourself a budget and look for the best quality available within that. Typically, you’ll find a choice of materials such as memory foam (a pressure relieving man-made fibre), latex natural fibre, pocket springs and various qualities of premium foam (typically used in the base of the mattress). • Consider your temperature. Some of us do sleep ‘hot’, so the recent introduction of gel cooling may be worth considering. • Soft, medium or firm? If you buy a mattress with a good firm base, then the top comfort layer should be just what feels good to you. • Choose a good base. Your new mattress should rest on a flat, hard surface. If you have a slat base, ensure the slats are close together. Choose the right pillows Once you’ve got a good mattress it’s time to turn your attention to your bedding. With so many affordable options available, it’s easy to feel overwhelmed. Wood suggests starting with good quality pillows:
• Pay attention to length. There are a range of different lengths, width and depths. If you have broad shoulders or long neck you may find a taller pillow will give you the appropriate support and comfort to get that dream sleep. Switch off from screens While your smartphone may claim to have all the answers to how to sleep better (there are currently over 50 sleep related apps in the Apple Store) it could be our biggest problem when it comes to drifting off. Looking at screens in the evening can inhibit our melatonin production (the sleep and relaxation hormone) keeping our brains alert long after we should be asleep. Winnel advises trying to avoid our devices for a couple of hours before bed, or at the very least minimising our intake of blue light. “Ensure you have apps on your devices to block out the blue light. Some devices now also allow for this to be done in the settings. Similarly bright lights should be avoided. Use warm and minimal lighting in the evenings.” Create a bedtime routine It’s all well and good creating the perfect environment for a good night’s sleep. But what happens when it’s more than our surroundings keeping us up at night?
• Invest in quality materials. Look for wool, buckwheat hulls, latex or memory foam.
“The foundation for a good night’s sleep actually begins from the moment you wake up,” Winnel says. “The level of stress we experience during the day will affect the level of stress hormones we take to bed with us, and impact our sleep.”
• Aim for neck support. There are several shapes on the market including traditional, curved and contoured. Pillows are also available in soft, medium and firm. As long as your neck is supported, simply choose what feels great for you.
Dealing with stress is often easier said than done, but having a calming bedtime routine can be helpful for allowing our minds to rest. “A good wind down routine can help us shift gears and activate our ‘off’ switch.”
“Minimising external distractions such as noise and light is key to creating an ideal sleep environment. Winnel advises making sure your curtains are properly closed before bed.”
While intense exercise can keep us awake, stretching or slow yoga can help quieten the mind, reconnect with the body and ease into sleep. Combining this with a sense of routine such as sticking to the same bedtime as often as possible or taking a shower followed by reading a book can signal to your mind that your body is preparing for bed. Focus on your breath If an overactive mind is our worst enemy when it comes to sleeping, clearing it could be the key to a peaceful night. “If you find that you can't stop thinking, try making up a nice story in your mind,” Winnel says. “Essentially we want to shift from a state of ‘doing’ to a state of ‘being’. Feel your breathing and consciously slow it down, and gradually lower it to the belly area. This will help to calm your nervous system.”
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Friends in high places Plenty of pets can live happily in apartments and smaller houses – but there are a few things you need to consider. Here’s how to make sure your furry friend stays happy, comfortable and fulfilled. Mike Lee
Whether they be furry, scaly, feathery, even slimy, animal companions bring so much joy to our lives. And living in an apartment needn’t prevent you from having these fulfilling relationships. That said, there are some things you will need to think about when considering a pet for your apartment, or an apartment for you and your existing pet. Hot or cold? It’s really important to understand the temperature requirements of your animal. Also, in smaller spaces, temperature variations can occur quite rapidly, so make sure there are adequate warm or cool spots for when your pet is unattended at home. High or low energy? Many dogs and cats can be classed as either. Small dogs mightn’t need a lot of space, but breeds such as dachshunds would benefit from an outdoor area. Cats for the most part can thrive in small apartments, though more energetic breeds like Bengals may be a handful if they don’t have adequate distractions and playthings to keep them occupied.
What’s that noise? Even the smallest of dogs like beagles and Yorkies can make the loudest of rackets. But on the flipside, we also need to consider the impact that outside noise can have on our pets. If your pet is easily agitated, this is worth considering if there’s noisy activity around your location. Easily startled dogs can quickly give rise to easily annoyed neighbours. What’s on the floor? Let’s face it, hard floors are convenient for wiping up animal mess. But it’s also worth having some cheap, durable rugs that will allow a little more warmth and comfort to play out their animal instincts. Are they connected to nature? As with any creature, being closer to nature can bring out the best in your pet. Plants and chewing grass are a good idea, though be mindful that some types may be toxic to some animals and breeds. Time for walkies? Apartment dogs will definitely need to be taken out for walks a few times a day. Make sure they also have access to a designated toilet area as well. Short on space? Look up! Even if your apartment is tight for space, cats can still keep themselves occupied exploring the space above your head. You can set up a network of connection surfaces, like floating shelves and bookcases. Cats love being able to look down on their human servants. Adequate ventilation? Animals get a real kick out of smells, so having a channel of outside air coming in could be a great way of keeping things interesting for them. It will also help air out the kitty litter area. Do they need a buddy? Some animals like dogs may fare better with a companion. Not only does it keep them occupied, it also means they can focus their energy on each other, and not on your furniture.
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What makes a good apartment pet? Cats are generally perfect apartment companions, and can be happy being on their own. Smaller breeds of dogs like bulldogs, shi tzus, Cavalier King Charles spaniels, Australian terriers, pugs and chihuahuas are great choices. Then you have basenjis, which rarely bark. Surprisingly, greyhounds and whippets also make ideal apartment buddies as they’re quiet, low maintenance and, although they need a good walk or run each day, they’re pretty happy to laze around the rest of the time. And of course, smaller critters – like fish, mice, guinea pigs, rabbits and the like – can be a lot of fun too. They might not be as snuggly, but they do generally mean less work, and can still give you good company.
Choose a rescue – and get three months free pet insurance If you are considering getting a new pet, remember there are thousands of abandoned animals out there that need a good home. Your future best friend could be waiting for you right now at an animal shelter near you. And if you adopt a rescue cat or dog, Medibank offers three months free pet insurance, so you can focus on settling in with your new furry companion with peace of mind. Find out more at medibank.com.au/lovemyrescue
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The getaway plan Something magical happens when you travel. Whether you’re exploring a hidden cove, a dazzling city or a vibrant jungle, getting away can create an invigorating shift in your headspace. Sometimes, all you need is an escape to see things clearly. Rebecca Howden >>
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“Stepping outside of your comfort zone now and again is vital for personal development.”
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Why we wanderlust For a lot of us, the desire to travel feels like an essential part of being human. Australians especially are known throughout the world for our endless love of adventure. We’re curious – we want to explore, see things outside our secluded daily lives and experience the beauty, strangeness and sheer variety of the world.
“Travel is so commonplace now it's considered the norm, so many of us feel like we're actually missing out if we don't incorporate travel into our yearly plans,” Bagley-Jones says. “And on a purely superficial level, it's just a great way to recharge the batteries and have a bit of fun with those you love. So it's very easy to understand why travelling is self-healing for so many.”
“From a very primal point of view, humans are nomadic by nature,” says psychologist Christine Bagley-Jones, director of the Counselling and Wellbeing Centre in Brisbane. “Even though we have evolved, that innate desire to wander the lands is still embedded deeply in our psyche. Humans are also curious by nature, and travel lends itself to new experiences to grow.”
Often the anticipation of travel is half the fun. Letting yourself daydream, plan and relish that tingly excitement can give you an energy boost that powers you through long days of work in the lead up. Sometimes, all you need is something to look forward to make dreary times seem brighter.
Experiences are precious to us, and collecting them can be revitalising. Psychological research has shown that spending money on experiences makes us happier than spending it on material goods. And because so many of us are getting out there and exploring different places, hearing each other’s stories can fuel the desire even more.
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A whole new world Getting away from your usual surroundings can give you the distance you need to see things clearly. When you’re trekking up a mountain, wandering the cobbled streets of a fishing village or being dazzled by big city lights, your perspective can change, and insights can start to flow. A challenge that seems like a tangled mess at home can suddenly feel small and simple.
The getaway plan / Rebecca Howden
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“Once you're outside of your normal environment, you have the chance to reflect on your life in a more objective way. You're able to take a break and really consider what's important, what you'd like to change, and hopefully what you are grateful for,” Bagley-Jones says. “Being removed from those stresses of daily living is vital for so you can have that personal check in, to ensure that you are still on track with what you consider a happy and meaningful life. “I encourage clients all of the time to take holidays and use that opportunity to assess how they are progressing as a person, family member, friend, worker etc. I even suggest they journal their thoughts plans and goals so that they've got a record of the wonderful epiphanies they have on holidays.” Experiencing different places and cultures also expands your worldview. Seeing how other people live can make you more compassionate and empathetic. Sometimes, it hits you right in the ribcage with a reminder of how lucky you are. Then there’s the magic that happens when you allow yourself to be awed by all the astounding natural beauty that exists on this planet. As French writer Gustave Flaubert once said,
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“Travel makes one modest. You see what a tiny place you occupy in the world.” Out of your comfort zone Choosing an adventurous spirit forces you to be braver, more resourceful and resilient. You have to embrace the unexpected and navigate unfamiliar places, sometimes with cultural and language barriers. Things go wrong, but you figure it out. The more you challenge yourself, the easier it becomes to do it next time. And that’s how you stretch your comfort zone wider and wider. “Stepping outside of your comfort zone now and again is vital for personal development. By being stretched in different ways we learn more about who we are,” Bagley-Jones says. “It also gives us a chance to feel proud of ourselves for achieving something out of the ordinary.” “We are designed to thrive and in order to do that, growth is necessary. It's very hard to grow if you don't step outside your comfort zone now and again. The key here is to take all of the learning opportunities that you've gained while away back home with you so that you can incorporate them into your daily living.”
The getaway plan / Rebecca Howden
Get the most from your getaway Ready to jet off? Bagley-Jones shares some tips.
“Even though we have evolved, that innate desire to wander the lands is still embedded deeply in our psyche. Humans are also curious by nature, and travel lends itself to new experiences to grow."
Enjoy the anticipation. Create a substantial lead in time so that you can really get excited and tell people about your upcoming trip to increase the overall experience of happiness prior to embarking. Be in the moment. While on the vacation instead of taking copious photographs to post on social media, just take a few shots to highlight the trip and then focus on experiencing the moment by moment joy that's really happening before you. Let yourself relax. Consciously choose not to worry about the stresses back home. Take the opportunity while you're away to be inspired, generate new ideas and allow yourself to be released from rigid thinking that sometimes occurs in a busy structured life with many competing demands. Take time to reflect. Whether you're going for a long weekend down the coast to lie by the pool, or whether you're trekking through Cambodia, allow your mind to wander and consider what makes you happy, and how to get it. Holidays are also a great time to read books that might help set worthwhile challenges or offer great personal insights. Journal your experiences. This helps to solidify your adventure in your mind as well as offer a great document to read back on and spring you into a good mood once you've returned home. Start planning your next adventure. A final tip to ward off the typical post-holiday blues once you get home is to immediately start planning for your next holiday. After all you know the old saying a change is good as a holiday... so why not do both. •
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Editor Rebecca Howden
Art Direction Sam Hunt
Contributors Luke Ashcroft, Peter Baldwin, Elise Bialylew, Beatrix Coles, Sandro Demaio, Lisa Donaldson, Milly Edgerley, Joel Feren, Rachel Fetherston, Laura Henshaw, Mark Jacobs, Kasia Kaczmarek, Cassie Lane, Mike Lee, Glenn Mackintosh, Natalie Morey, Ena Music, Bonnie Palmer, Morag Paterson, Rebecca Perrie, Caitlin Saville, Steph Claire Smith, Caroline Trickey, Megan Tudehope, Stefanie Valakas
Illustrations Stephanie Howden, James Lake
Disclaimer: The information contained in this publication is provided for general information purposes only and is not a substitute for medical advice. Unless expressly stated, any views and expression or opinion contained in this publication do not represent the opinion of Medibank Private. Medibank Private does not guarantee the accuracy of any of the opinions, advice, representations or information contained in this publication and, to the maximum extent permitted by law, accepts no responsibility for any loss, injury or inconvenience sustained by any readers as a result of or in connection with the information contained in, or any reliance upon, this publication (whether by way of negligence or otherwise.) The information in this magazine only applies to Medibank branded products.
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