be. magazine by Medibank. Issue 24: Play (Spring 2018)

The Play Issue

Issue Twenty-four / Spring 2018

From the CEO Craig Drummond

This edition of be. magazine explores the effect of creativity, curiosity and ‘play’ in our lives, and how the opposite – stress, overwork and boredom – can equally impact us.

Too often we put day-to-day responsibilities before our own wellbeing and this can have a knock on effect on our lives. Knowing when to make time for yourself is an important part of leading a healthy and balanced lifestyle.

Everyone has a different way of finding space for themselves.

Sonya Krzywoszyja’s leap into dancing page 60 has brought her unexpected physical and mental health benefits. Michael Fearne facilitates team building workshops with something we once did as kids – LEGO. Flick to page 84 to read about how he’s unleashing creativity in others, one brick at a time.

For some people it might be about playing sport. Being a passionate football fan, I enjoyed reading about Tiarna Ernst who plays for the Western Bulldogs AFLW team. On page 48 Tiarna speaks about the growing popularity of women’s football and gives some advice to those looking to get involved.

One way our serving and ex-serving men and women find space for themselves is through physical competition. Medibank is a proud supporter of the Invictus Games Sydney 2018, a competition which celebrates the courage and grit of wounded, injured and ill veteran and active service personnel. Jocelyn McKinley is competing in archery and her story on page 52 about how joining a sporting club helped her rehabilitate after medical discharge is a powerful one.

Enjoy our latest issue.

28 Little delights

38 Low-carb carrot cakes

48 Play like a girl

84 Brick by brick

Mandy Sacher

Luke Hines

Rebecca Howden

Melissa Kuttan

Food

Exercise

Wellbeing

10 The good mood diet

48 Play like a girl

76 Young at heart

14 Go nuts

52 The unconquered

80 The world laughs with you

16 Spice up your life

56 Keeping it fresh

84 Brick by brick

18 It's party time

58 Run wild

86 Pure imagination

20 Glass half full

60 Like no one's watching

90 When cells go rogue

24 Backyard bliss

62 Loose and limber

92 Puppy playtime

28 Little delights

64 Make it a game

94 The grown-up gap year

32 Banana shake and banana pancakes

66 Better together

96 Tiny travellers

34 Millet and beetroot (top, stems and roots) pilaf

68 Play for all

36 Satay salmon with crunchy cucumber and herb salad

72 Toothy trouble

38 Low-carb carrot cakes 40 Chicken panzanella with basil vinaigrette 42 Turkey burgers with jalapeĂąo mayo 44 Chicken teriyaki wraps and beetroot bliss balls

70 Strains and sprains

A note from the editor Rebecca Howden

How often do you make time to play – to do something just because you want to?

Being busy feels almost like a badge of honour sometimes. There’s a strange pressure to be constantly overbooked, filling every moment of our days with productive work and smashing goals in every area of our lives. It’s also just a reality for so many of us – we do have lots of responsibilities, goals and priorities to juggle.

Playtime is a luxury we don’t always have.

But when you feel like you don’t have time to relax, that’s exactly when you need it most. Making time for fun, relaxation and adventure is essential for our wellbeing.

It’s a chance to breathe, explore and indulge in a childlike feeling of curiosity and joy.

This issue of be. magazine is about all the things that make life fun and fill you with sparkling energy. It’s about the importance of creating, experimenting, loosening up and letting go.

For me, play is about detaching from the need to perform and achieve. It’s about doing something just for the pure pleasure of doing it, even if it’s not productive, or the outcome isn’t impressive.

One of the most important things in my life for the past few years has been a life drawing group I go to on Wednesday nights. I draw okay, but not brilliantly – and as a terrible perfectionist, with insane standards for myself, letting myself not care about that has been incredibly freeing.

Drawing gives me a chance to do something creative that’s separate from my life as a writer; something that has no goals attached to it. For a couple of hours, I can slow down my mind and just relish the feeling of pencil moving on paper, relaxing with good music, a glass of red wine, and a group of warm, hilarious people who make me feel at home.

Sometimes I catch myself thinking I could be a much better artist if I took it seriously. But right now, it's so much more important to just let myself scribble badly. Sometimes, just messing around is a lot more fun.

Contributors

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 big black cat named Gatsby.

Dr William Ha is a dentist, researcher and app developer. He teaches at the University of Queensland and has a special interest in implant dentistry and restoring worn teeth.

Melissa Kuttan is a Melbourne-based gender communications specialist and freelance writer specialising in all things diverse, female and creative.

She enjoys chai tea, walks on the beach and the terrifying loneliness of millennialism.

Anika Rouf is an Accredited Practising Dietitian and PhD candidate. Her area of research investigates social media use to improve eating habits of young adults.

Nicole Dynan is an Accredited Practising Dietitian and Accredited Sports Dietitian specialising in gut health, food intolerance and plant-based diets. She runs The Good Nutrition Company in Sydney.

Sonya Krzywoszyja has been writing since she could hold a pen (and scribbling since she could hold a crayon). Her background is in creative nonfiction and journalism. She writes for love (and money).

Mandy Sacher is a paediatric nutritionist and SOS Feeding Consultant, and the founder of Wholesome Child, where she shares advice, support and inspiration to empower parents to make healthier food choices for their kids.

Ashleigh Feltham is an Accredited Practising Dietitian and owner of Feed Your Future Dietetics. She is passionate about helping others live a life of health and wellness.

Bonnie Palmer is a Melbourne-based writer who is passionate about health, fitness, good food and wine.

Geoff Munro is National Policy Manager at the Australian Drug Foundation (ADF). He has worked with the Foundation for more than 25 years in a variety of positions encompassing education, research and advocacy.

Rebecca Grant is a Melbourne-based content producer and writer with an interest in health.

She has over 10 years’ experience working in the communications and media world, and recently took some time out to have a baby called Harry.

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.

Dr Jill Hnatiuk is a lecturer in Physical Activity and Health at the Institute for Physical Activity and Nutrition (IPAN), Deakin University. She researches physical activity and active play in young children and their families.

Mirinda Smith is a qualified yoga teacher and the owner of OM Collective, a boutique yoga and wellness studio nestled in the industrial area of Alexandria, Sydney.

Dr Tamara May is a senior research fellow at Deakin University's School of Psychology.

Professor Karen Stagnitti, Kate Renshaw and Dr Judi Parson are registered play therapists, researchers and lecturers in child play therapy at Deakin University, with many years’ experience working with children, families and educators.

Sophie Jackson is a dog, dancing and nature enthusiast by night, and a health writer at Medibank by day.

Todd Liubinskas has been in the fitness industry for 15 years and is a former Rugby League and Rugby Union player from Sydney.

He has worked in strength and conditioning with elite sporting teams including the Qantas Wallabies and NZ Rugby League.

Angela Palo is a selfconfessed multi-passionate creative. In the moments she’s not holding a pen, a pencil or a paintbrush, you’ll find her staying active with a solid workout, and enjoying delicious food and wine.

Amanda Moore is the founder of Pop Up Pilates & Co. She is a Pilates instructor, personal trainer and keen runner with a strong passion for women’s health and wellbeing.

Kasia Kaczmarek is an actress, writer and dodgeballer living in Melbourne.

Professor Christopher Goodnow is an internationally renowned expert in immunology and autoimmune disease. He is the Executive Director of the Garvan Institute of Medical Research and the co-leader of the Hope Research project.

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The good mood diet Can nourishing our bodies boost our minds? Science is increasingly finding that eating healthy food may help us feel brighter, calmer and more positive. Accredited Practising Dietitian Nicole Dynan explains the link between food and our mood, energy and vitality. >>

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WHEN WE'RE FEELING SAD, STRESSED OR TIRED, IT’S A NATURAL IMPULSE TO REACH FOR SWEET TREATS OR SIMPLE CARBS TO FEEL BET TER. BUT WHAT DOES THIS REALLY DO TO OUR MOOD AND ENERGY LE VELS?

Eating processed foods such as cakes, chips and lollies may make us feel good for a short time, but a lack of nutrients means they are broken down quickly in the body.

This causes a spike in blood sugar levels – making us feel energised initially but then leaving us feeling tired and sluggish.

Feeling good comes from a diet that provides regular amounts of good quality carbohydrates to keep blood glucose levels stable. Carbohydrates include a wide range of foods which are digested into sugar (glucose). These provide energy for the body, which may be why we want to reach for them when feeling tired.

The best choices are slowly digested carbs which provide long lasting energy for the brain, like wholegrain breads, fruit and low fat dairy foods. If you don’t have enough carbohydrates to keep your body fueled with glucose, you can feel tired and irritable.

Eating breakfast is a good way to kickstart healthy eating each day and reduce the likelihood of ‘sweet binges’ later in the day.

The Mediterranean diet emphasises whole foods, is based on the five core food groups and has very little processed foods. As a rule, plenty of fruits and vegetables and wholegrain cereal foods, with some protein foods including oily fish, will support a good supply of nutrients for both good health and good mood – so this can be a useful eating pattern to undertake.

THERE ARE NOW PLENT Y OF STUDIES

WHAT IS THE LINK BET WEEN GUT HEALTH AND MENTAL WELLBEING?

THAT SUGGEST EATING MORE FRUITS AND VEGETABLES, OR FOLLOWING A MEDITERRANEAN-ST YLE DIET, MAY BE BENEFICIAL FOR MENTAL HEALTH. WHY IS THIS?

Eating healthy, whole foods like fruit and veggies, wholegrains, lean meat and seafood, and dairy foods means we’re more likely to meet our needs for vitamins, minerals, antioxidants and fibre, which impacts our gut and brain health.

As more information about our gut health emerges, we are learning that our gut bacteria may also play a role in our mental health. Having a healthy gut microbiome and including gut friendly foods in our diet could play a key role in lowering stress and inflammation in the body, and in turn boost overall health. More research is needed on humans to confirm the links, but the signs are looking good.

Our gut bacteria respond according to the different food that we eat. Eat junk food, and you’re more likely to be feeding the bad bacteria in your gut. This may lead to poor health and possibly even chronic conditions that are related to depression.

Eating a diet rich in fermentable fibres (prebiotics) such as vegetables, fruit and wholegrains, and fermented foods (probiotics) such as yoghurt, sauerkraut, kimchi, tempeh and kefir, will help feed and boost your good gut bacteria. This is more likely to help lower inflammation and the risk of chronic health conditions.

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The good mood diet / Nicole Dynan

"Eating breakfast is a good way to kickstart healthy eating each day and reduce the likelihood of ‘sweet binges’ later in the day."

TO CREATE A DIET THAT BOOSTS OUR MOOD, ENERGY AND VITALIT Y, WHAT NUTRIENTS SHOULD WE FOCUS ON?

When it comes down to it, overall diet quality is the key, rather than pin-pointing individual nutrients. However, there are a number of nutrients of interest when it comes to brain health and mood.

B vitamins B vitamins, such as those found in wholegrains, vegetables and lean meats, are involved in neuronal function and many processes in our brains. Pineapples are high in manganese and are a good source of vitamin B, C and folate. They have been positively linked to brain health.

Omega-3 This is a healthy fat often linked with good mood and brain health. It’s found in foods like extra virgin olive oil, oily fish and some nuts. Research suggests that omega-3 may help reduce the symptoms of depression, as it may make it easier for serotonin (the happy hormone) to pass through our brain and get to the cells associated with creating happy feelings.

Selenium Selenium, found in Brazil nuts, meat, fish, seeds and wholemeal bread, can boost our levels of serotonin, and help elevate a low mood.

Tryptophan Serotonin is made with an essential amino acid from the diet called tryptophan. This can be found in foods like tofu, cottage cheese, eggs, chicken, salmon, red meat, chickpeas, almonds and peanuts.

Resistant starch As mentioned earlier, the gut appears integral to ensuring we have a good mood. There needs to be more research, but there is some strong emerging evidence.

Resistant starch is a type of fibre that ‘resists digestion’ and becomes available as food for our good gut bacteria. The bacteria turn it into short-chain fatty acids (SCFA), which are the main source of energy for the cells lining our colon. SCFAs help to maintain the integrity of the intestinal wall and give us energy to feel good.

Good food sources of resistant starch include green bananas, cooked and cooled potatoes, rice and pasta, legumes and oats. The cooking and cooling of starches makes the starch crystals become more resistant to digestion, nourishing the good bacteria.

Nicole Dynan is a spokesperson for the Dietitians Association of Australia. Learn more about healthy eating or find an Accredited Practising Dietitian in your area at daa.asn.au

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“The fats found in nuts are healthy fats, which can help your heart and brain work better, and can even help you to maintain a healthy weight.�

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Go nuts Almonds, cashews, walnuts… nuts are a deliciously crunchy addition to your diet, and they’re full of goodness.

Accredited Practising Dietitian Ashleigh Feltham explains why you should get a bit nutty.

That small bowl of tasty, crunchy treats may be better for you than you know. Nuts are only starting to be understood as an important part of the diet, not only for a healthy heart and waistline but a healthy mind too.

What the fat?

Nuts are often given a bad rap because of their fat content.

The good news is that the fats found in nuts are healthy fats for your body, called polyunsaturated and monounsaturated fats.

These types of fats can help your heart and brain work better, and can even help you to maintain a healthy weight.

The fibre factor Nut are a good source of fibre, particularly prebiotics – a type of fibre that acts as food for the healthy bacteria in your guts.

Good gut health is linked to many areas of health, including digestion and immune function. On top of this, soluble fibre keeps LDL cholesterol (the ‘bad’ cholesterol) down.

Fibre also keeps you feeling fuller for longer. Making a small handful or 30 g of unsalted nuts your regular go-to snack is a great way to beat the 3:30 pm slump, and prevent the journey to the vending machine for that chocolate bar.

Polyunsaturated fats can boost your brain by supporting the structure of the cells and helping your brain send signals.

Walnuts also contain a large amount of a plant form of omega-3 fat (known as ALA or alpha linoleic acid), which is beneficial for brain health.

Some nutty ideas Here are a few ways you can include more nuts in your week:

Vitamin goodness The positive nutritional profile of nuts doesn’t end there.

Nuts of are full of vitamins and minerals that support healthy bones, energy production, brain health and heart function.

These include B vitamins, calcium, iron, manganese, copper, magnesium, potassium and zinc.

• Snack on a small handful of mixed nuts for an afternoon energy boost

Nuts also contain an amino acid called arginine. This helps your blood vessels stay dilated and can help prevent clots in your blood.

The antioxidants within nuts help improve immune function, and act to fight the stress and free radicals that occur naturally in the body. An additional bonus is nuts are also low in sodium, which is another win for your heart and blood pressure.

• Add chopped nuts to your salad for some delicious crunch • Mix nuts in with your porridge for breakfast • Roast nuts in the oven to add as part of a roasted meal

• Toss a handful into your stir fry • Make a wholesome smoothie with banana, strawberries, nuts and yoghurt • Try adding them to your meatballs How many nuts?

While nuts are full of goodness, they should be eaten in moderation. Because they are naturally high in healthy fats, they will add to your daily kilojoule intake fast. The Dietitians Association of Australia suggests one small handful (around 30 g or 1/3 a cup) per day.

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Spice up your life Get creative in the kitchen – it’s time for a flavour adventure.

Herbs and spices are treasures of the plant world, packed with potent nutritional benefits. And they’re the secret to making healthy food taste delicious, naturally.

Rebecca Howden

They’re the essential magic ingredients of any sumptuous Italian tomato sauce, zesty Thai stir fry or aromatic Indian curry. Herbs and spices bring bright, natural flavours and scents into your food – and they’re full of potent nutritional benefits.

If you’re not used to cooking with herbs and spices, it can feel like a fancy, complicated thing. The truth is, it’s incredibly easy to start playing around.

All you need is a little garlic, basil and parsley, and a simple meal of grilled fish and brown rice becomes a rich and satisfying feast. Vegetables roasted up with rosemary, thyme and oregano are suddenly lusciously flavoursome. Dust cinnamon and nutmeg over a healthy breakfast of oats, fruit and yoghurt, and your sweet tooth will be tingling.

“Herbs and spices have been a long part of our history but most of us don’t use them anywhere near enough,” says Jane Freeman, Accredited Practising Dietitian and spokesperson for the Dietitians Association of Australia.

“Not only do they give us lots of aromas, flavours and textures, but they’re concentrated sources of what I call power plants – antioxidants and phytochemicals, which do a lot to protect and repair our cells and reduce inflammation in the body."

Inflammation is the body's coping mechanism against things that could damage it, and it puts stress on our cells. "Our cells are constantly repairing and dividing, and the inflammatory process can impact on that healthy cell maintenance," Jane says.

“Anti-inflammatory nutrients are on our side, trying to help keep our cells healthy and doing what they’re supposed to in the body.”

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A natural alternative Possibly the biggest health benefit of using herbs and spices is what they replace. When you flavour your food naturally, you’re likely to use less salt and sugar and fewer packaged sauces and condiments. It’s an easy way to make everything taste fresher, lighter and healthier.

“With all the lovely flavours and aromas that things like garlic and basil and coriander give you, they’re a great alternative to adding salt to our food,” Jane says. “Australians on average eat about 10 g of salt a day, which is far above the ideal of no more than 4-5 g a day.”

Packaged sauces, curry pastes and condiments are convenient and can certainly have a place in your diet, but many are quite high in sugar and salt. Many of us don’t even realise how much sugar and salt we’re consuming each day, because so much of it comes hidden in packaged foods.

If you usually buy lots of bottled sauces, making your own with herbs and spices can also save you money. Once you get your spice collection going, it doesn’t cost much to keep it replenished. A $2 packet of chilli flakes or ground cinnamon will probably last you a couple of months – a little sprinkling goes a long way.

Your spice rack The spice aisle can be intimidating if it’s unfamiliar to you, but you don’t need to buy everything. Start with a few basics and build up your collection as you discover the flavours and combinations you like.

Here are a handful of popular herbs and spices to play with.

Chilli If you like a fiery kick, toss chilli flakes into everything. The spiciness comes from a compound called capsaicin, which has been linked to a number of health benefits, like supporting weight loss and heart health.

Basil An essential in Italian cooking, basil adds fresh, sweet flavour and a strong clove scent. It also has strong antibacterial properties. “Basil is a potent source of vitamins A and K, which helps with the immune system and blood clotting,” Jane says.

Cinnamon A sprinkling of cinnamon naturally sweetens up breakfasts, snacks, desserts and drinks. Cinnamon is known for its potent anti-inflammatory properties, and emerging research suggests it may help control blood sugar levels.

Turmeric Turmeric is the current Instagram star of the spice world, thanks to its beautiful golden-orange colour and anti-inflammatory benefits. “It’s a powerful antioxidant and has lots of beneficial effects on our immune system,” Jane says. Its light, musky flavour makes it a tasty addition to curries, soups and roasted vegetables, or even smoothies.

Coriander A tender herb with a slight lemony flavour, coriander goes perfectly in curries and stir fries, especially combined with cumin. It’s a good source of vitamin A, which is linked to healthy skin, eyes and bones.

Ginger Ginger packs a power punch of anti-inflammatory benefits. It’s good for digestion and soothing nausea, and it’s also been studied for its potential in reducing pain. With its sweet, sharp flavour, it adds warmth to stir fries and curries, as well as sweet dishes and baked goods, and drinks like tea and smoothies.

Rosemary Bring a delicious aroma to roasted chicken, lamb or root vegetables with a sprinkling of cracked rosemary needles. “Rosemary has great antioxidant and antibacterial properties and is also full of fibre, which can help with bowel health,” Jane says. Combine it with thyme for the ultimate cosy flavour.

Herb and spice cheat sheet Try some of these flavour combinations for easy, delicious cooking.

For Italian flavour Basil, oregano, parsley, garlic For Mexican flavour Coriander, cumin, chilli, oregano, garlic, cinnamon For Thai flavour Ginger, coriander, garlic, Thai basil, chilli, mint, lemongrass For Chinese flavour Garlic, cloves, ginger, cinnamon, fennel, chilli For Indian flavour Ginger, turmeric, coriander, cumin, bay leaves, cardamom, nutmeg, mustard seed, garlic, garam masala, cinnamon, chilli, curry powder For Moroccan flavour Paprika, cumin, ginger, saffron, turmeric For classic roast flavour Rosemary, thyme, oregano

Garlic Garlic adds strong flavour to so many dishes, and may help you ward off colds and flu, thanks to the immunity-boosting antioxidant allicin. “Garlic is high in magnesium, zinc and potassium,” Jane says. “It’s also a good source of vitamins A, B and C and lots of potent antioxidants.”

Fennel “Fennel is a good digestive aid and a good prebiotic, meaning it helps with promoting healthy gut bacteria,” Jane says. It has a grassy flavour with notes of licorice, which goes well in tomato sauces, salads, mashed potato, meatballs or roasted salmon.

Smoked paprika Paprika has a deep, smoky flavour and a brilliant red colour that makes everything feel exotic. Rich in vitamins C and A (good for immunity and healthy skin), it brings an earthy kick of heat to eggs, stews, tomato sauces, Moroccan tagines and Spanish paellas.

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It's party time Excite your guests with scrumptious party food that’s fresh, light and healthy. Accredited Practising Dietitian Anika Rouf shares some delicious ideas.

No one ever goes to a party and expects to eat healthy, right? When we think party food, we instantly think of foods like chips, pizza, soft drinks and cakes. But contrary to what you might think, it's very possible to create finelooking party treats that are nutritious at the same time.

Hosting a party is no easy task and can come with an enormous amount of pressure, especially if your guests have different dietary requirements and preferences.

Here are a handful of healthy party food ideas that will wow your guests.

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DIY wraps or tacos Take the stress out of your day by providing a ‘make it yourself’ station for your guests. This is where you can set up tacos or wraps and include a variety of different fillings to cater for guests who may have different dietary needs (vegan, vegetarian, gluten free, etc).

Not only will it save you time, but it also allows your guests to pick toppings to their own likings.

Some vegan options include grated carrots, sliced tomatoes, cucumbers, lettuce, salad leaves, olives, jalapeños, sliced avocado and pickled vegetables.

You could also include shredded cheese, sour cream and yoghurt for dairy lovers, and eggs, lean meat and seafood for protein lovers.

Veggie-filled desserts Sneaking some veggies into your muffins or cakes is a great way to boost the nutritional value. Incorporating veggies will not only help you bulk up your mixture, but also provide you with vitamins, minerals and fibre. Depending on the vegetable, you could either grate it raw or mash it up once steamed.

Some vegetables to consider include carrot, zucchini, sweet potato, beetroot and pumpkin. If you wish to use icing, you could use simple ingredients like cream cheese, sugar and lemon. If you're in a hurry, you could always make the icing and serve it in a separate bowl. It will save you time and provide guests the option to ice their own desserts if they wish to.

Rainbow fruit skewers Cut up a variety of fruit into squares (if pieces are not already small, like strawberries). The next step is to work out a pattern to insert the fruits on the skewer. Try to include different colours of the rainbow, but you can use any fruits you like.

Some good ideas are strawberries, pineapple, kiwifruit, blueberries, watermelon, rockmelon and grapes. If fresh fruits are not available, you an even use canned varieties as an alternative.

Trail mix Who doesn't love nibbling on nuts and seeds while mingling? There are several varieties of trail mix available at the supermarket, but you can also make your own by purchasing the ingredients separately and mixing it up.

Chocolate covered fruits A party is no fun without a little chocolate! All you have to do is heat up chocolate blocks that are suitable for melting (dark, milk or white). The next step is to chop your fruits up into bite-sized pieces. Strawberries are a great choice as they are commonly

Creating your own mixture gives you better control of the ingredients that go in. You could include almonds, walnuts, peanuts, macadamias, cashews, pepitas, sunflower seeds, sultanas, dried cranberries, dried apricots and chocolate chips – the options are endless!

used with chocolate. However, if they are not in season, some other options include bananas, pineapple, mandarin segments and grapes.

Once the chocolate is hot, dip your fruit in heated chocolate and place in the fridge to set for a couple of hours.

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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Glass half full Parties, celebrations and social catch-ups often have one common element – the alcohol is flowing. But many of us are drinking too much, too often. The Alcohol and Drug Foundation's Geoff Munro explains how we can all make safer drinking choices, while still having fun.

There’s no denying that drinking is strongly embedded in Australian culture. These days it’s rare to go to an event where alcohol isn’t served, and opting not to drink is often met with raised eyebrows.

While the occasional drink might not be doing you any harm to your overall health, many of us are drinking too much, too often. This not only puts us in danger of alcohol-related injuries, it also takes a toll on our health and can impact those around us.

Geoff Munro, policy manager at the Alcohol and Drug Foundation, fills us in on how alcohol can affect our body, and how we can take a safer approach to drinking.

Drinking alcohol slows down our brain activity Alcohol is a central nervous system depressant – it slows down the activity in the brain and all processes in the body.

So we think more slowly. We react more slowly. We are also more likely to act impulsively and take risks we would normally avoid.

How we are affected by alcohol depends our sex, size and age. Females, smaller people and older people are affected more quickly by alcohol. The effects are also dose related.

After drinking very small amounts of alcohol we may not notice the effects much. But when people consume larger amounts, they not only slow down, they also become less coordinated, experience a loss of concentration and memory, and may even pass out.

If someone consumes a very large amount of alcohol, it can be fatal. The brain simply tells the heart to stop.

Alcohol can affect all our organs Because alcohol pumps through the bloodstream, it affects every organ in the body, including the brain, liver, kidneys, pancreas and stomach. It increases the risk of cancer in all of those organs. For women in particular, it increases the risk of breast cancer – this is a relatively new finding.

To reduce the risks, slow it down The National Health and Medical Research Council (NHMRC) produces guidelines for reducing health risks associated with the consumption of alcohol. The guidelines state that, for healthy men and women, “drinking no more than two standard drinks on any day reduces the lifetime risk of harm from alcohol-related disease.” This is good advice to follow.

There are also separate guidelines for ‘per occasion drinking’. These are designed to prevent people from becoming intoxicated or suffering an injury due to intoxication. They suggest that a person should not drink more than four standard drinks on one occasion. The idea is that they would drink these over a period of time so the alcohol does not build up too much in the blood stream. If a healthy adult sticks to one drink per hour, by and large they should not become overly intoxicated.

Food is always a good idea To keep the risk down when drinking, it’s a good idea to eat food as well. Eating food slows down the absorption of alcohol into the bloodstream. Drinking water is important too, because alcohol dehydrates the body. >>

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Keep dancing Being active can also help slow down the absorption of alcohol in the body, so it’s a good idea for people to take part in activities when they’re out drinking. Dancing, walking around – just keep moving.

There is no easy way to sober up Once we have consumed alcohol our body has to process it and our liver has to metabolise it. The liver works slowly and processes about one standard drink per hour. We can’t speed up this process by having a shower or drinking coffee (both common myths). As we age, our body takes longer to process alcohol and we are more vulnerable to the effects.

When drinking becomes a problem A sign that your drinking is becoming a problem could be as simple as friends asking about your drinking habits, or mentioning that you seem to be drinking quite a lot. Or you might start to miss appointments, or be getting into arguments after drinking.

“If a healthy adult sticks to one drink per hour, by and large they should not become overly intoxicated.”

A classic sign is when drinking starts to become more important than other activities – such as work, sport or family engagements. You should also consider the financial cost. If you are spending a lot of money on alcohol, then it might be becoming a problem.

If someone starts drinking a lot, there might be more going on If you suspect someone has a problem with alcohol, find a time when they are sober and talk to them about their behaviour. If, for example, they have done something under the influence of alcohol – like getting into an argument, or driving a car – talk about the behaviour, rather than the drinking. They may defend the drinking but they can’t argue away the behaviour.

Try to be non-judgemental. For example, say, “I have noticed you have been drinking more and the outcome is (being late, argumentative, etc). Is there something going on in your life that might be encouraging that?” They may be struggling with a relationship, or having a problem at work. Generally, when someone starts to drink a lot, or too much, it’s in response to a problem that they are struggling with.

Go alcohol-free this October Ocsober invites you to give up drinking alcohol for the month of October and raise money to reduce drug and alcohol related harm among young people. Find out more at ocsober.com.au

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Help is available The simplest form of help is to talk to your doctor or a health centre. You can also find information and access to counselling services on The Alcohol and Drug Foundation’s website at adf.org.au/help-support

Glass half full / Geoff Munro

Virgin goodness Alcohol-free doesn’t have to mean boring. Nutritionist and Ocsober ambassador Steph Lowe shares two delicious beverage ideas for your next celebration.

Mint and lemon cooler Serves 4 Ingredients 1 large handful mint 2 lemons 2 litres soda water 2 tablespoons rice malt syrup Ice Method Finely chop mint and slice lemons into quarters. Juice lemons and add to a large pitcher, ¾ full with soda water.

Add mint, lemon quarters, rice malt syrup and ice and stir well before serving.

Raspberry bliss Serves 4 Ingredients 1 cup raspberries, fresh or frozen 2 limes 2 litres mineral water 2 tablespoons rice malt syrup Ice Method Blend raspberries. Slice limes into quarters. Juice them and add to a large pitcher, ¾ full with mineral water. Add raspberries, lime quarters, rice malt syrup and ice and stir well before serving.

Get more healthy ideas from Steph at thenaturalnutritionist.com.au

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Backyard bliss There's nothing like the sizzle of the grill on warm nights. Barbecues bring people together, filling the backyard with a festive feeling and smoky, delicious scents and flavours. Here's how to make your barbecued feast healthier, and cook it up like a pro.

Rebecca Howden

“I love the primordial thrill of making fantastic food of glowing embers and flickering flames,” barbecue chef Jamie Purviance says. “Great barbecue naturally connects people and creates good vibes.”

It’s a feeling most of us know well – balmy nights, a backyard full of smoky scents and flavours, the delicious sound of the grill sizzling. It’s a classic Australian experience, bringing people together in a warm and festive atmosphere.

A barbecue might feel like a party, but it doesn’t have to be a big indulgence. Themis Chryssidis, Accredited Practising Dietitian and spokesperson for the Dietitians Association of Australia, says there are plenty of ways to make your feast healthier.

There’s one big key: vegetables.

“For me barbecues are about variety, but that shouldn’t just be a variety of different types of meat. We need to think outside the square a little more,” Themis says.

“Try to make sure there is that fresh and colourful element. You might have a fresh salad on the side, and char grill some other vegetables too. The principle of barbecues is to still think about portions and variety.”

To put together the perfect barbecue, we asked Themis and Jamie for their best advice.

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Burgers and red meat It’s the barbecue classic – sizzling steaks and burgers.

Choosing leaner cuts of meat, and trimming off the excess fat, is an easy way to make your feast healthier. As a bonus, it also reduces the chance of flare ups on the barbecue.

Look for choice or select grades of beef, and choose loin or round cuts of red meat and pork. "Of course, things like porterhouse steak or fillets can come at a higher cost. We can get around that by making sure we only have small portions – so a 100 g serve, not a 300 g rib eye,” Themis says.

If you love burgers, a good option is to buy extra lean ground beef (or chicken, turkey or legumes like chickpeas and lentils) and make your own. It’s easier than you think, and they’re likely to be healthier than many pre-made patties.

Pro barbecuing tips For deliciously juicy burgers, Jamie advises cooking with the barbecue lid down. “This reflects heat onto the top of each patty, meaning the burgers are cooking on both sides,” he says.

“Also, closing the lid restricts the amount of air getting to the fire and eliminates a lot of potential flare-ups. The lid also keeps the grilling grate hot enough to sear the surface of each patty properly, and speeds up the overall cooking time.”

Chicken and turkey Go beyond red meat – think succulent chicken with ginger and honey, or turkey seared with Moroccan spices. “Chicken breast and turkey breast are really good options for the barbecue,” Themis says. “Just like with red meat, make sure the focus is on lean cuts of meat and portion control too.”

Choose breast meat over the fattier dark meat (legs and thighs).

A good trick is to remove the skin first – the skin soaks up all the juices and fat while it’s cooking.

Pro barbecuing tips Boneless pieces will be thin enough to grill over direct heat.

But pieces with bones take longer to cook, so you’ll need both direct and indirect heat. “Otherwise, the surface will burn to a crisp before the meat at the bones has lost its pink colour,” Jamie says.

“You can start grilling bone-on parts over direct heat to brown the outer surfaces and then finish the parts over indirect heat.

Or, you can start the parts slowly over indirect heat and finish them over direct heat for a final crisping of the skin.”

To prevent flare-ups, it’s usually best to begin with indirect heat.

This is particularly true for cooking wings. “The wingtip has almost no meat, so just cut it off before grilling,” Jamie adds. >>

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Fish Fish and smoky flavour were made for each other. Grill up a side of salmon, mackerel, trout or herring, flavour it with lemon, dill and pepper, and you’ve got yourself a feast. Fish is a rich source of omega-3 fatty acids, which can help support your heart health, brain function and mental health.

Don’t forget seafood – throw together some barbecued prawns with salsa verde, or treat yourself to fresh calamari with chilli and lime.

Pro barbecuing tips To avoid fish sticking to the grate, Jamie suggests brushing the fillets evenly with oil before cooking. “But don’t overdo it," he says. "If the fish is dripping with oil, you will probably get flare-ups."

Then it’s all about the heat. “Get your grate hot and clean enough that it will dry the watery surface of the fillets quickly so they can brown. Once they begin to brown on a clean grate, they begin to release. Don’t touch any fillet until it's browned and ready to turn.”

Jamie advises grilling the first side for a little longer than the second. “An extra few minutes – with the lid closed – will help the fillet to release from the grates more easily.”

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Grilled vegetables Veggies are essential for a nourishing meal, and grilling them is a great way to bring out their rich flavour. “Personally I love char grilling asparagus, onion and leek,” Themis says.

“Throwing capsicums and zucchini on the barbecue works beautifully as well, and marinated eggplant and mushroom are great options.”

Try a simple marinade of olive oil, balsamic vinegar and a little salt and crushed black pepper – it goes deliciously with mushrooms, pumpkin or eggplant. Fill up your plate, or get some skewers and make colourful vegetable kebabs.

Pro barbecuing tips Choose thicker spears of asparagus, which tend to have more flavour and are ideal for the grill. “Peel the bottom two inches with a vegetable peeler to ensure even cooking,” Jamie says.

For the perfect grilled capsicums, choose ones with relatively straight sides, so they have better contact with the grates.

“Many recipes also call for blackening whole capsicums on the grill. Doing so allows you to then cover and steam them, which loosens their skins and makes peeling quick and easy.”

Backyard bliss / Rebecca Howden

Vegetarian alternatives A good barbecue can be every bit as delicious for vegetarians.

You can get plenty of different tasty veggie burgers and sausages at the supermarket, made with filling ingredients like chickpeas, lentils, soybeans and sweet potato. Or you could grill up some marinated tofu, slices of haloumi, or big portobello mushrooms, eggplant or pumpkin. There are lots of ways to get juicy texture and flavour, so everyone can enjoy the feast.

Sauces and marinades Simple ingredients like olive oil, mustard, lemon juice and fresh herbs and spices can give you incredible flavour, without all the extra salt, sugar and fat often found in bottled sauces.

“Try to make marinades yourself, because that’s the best way to control the amount of salt and sugar you’re putting into it,” Themis says. “A simple marinade of balsamic vinegar and olive oil works really well.

“Dry spice rubs, with spices like cumin, coriander and smoked paprika, are another good option for nice toasty flavour. You can also make some beautiful herb condiments, like sauces with fresh herbs and capers and little pickles.

Yoghurt and olive oil with a little pinch of salt and some lemon zest is a great little condiment to have with meat."

Pro barbecuing tips Marinades are best used with foods that cook quickly, like vegetables – otherwise you risk it burning. This is especially true for marinades that contain sugar or honey, like many Asian-style combinations. To marinate meat, brush it gently to lock in moisture and smoky flavour, and drain off any excess before cooking.

Salads and sides Finally, freshen up your barbecue with colourful salads.

Take some leafy greens and get creative with ingredients like almonds, strawberries, blueberries, chickpeas, brown rice, quinoa, low-fat feta and lots of fresh or roasted veggies.

For some nutritious sides, try sweet potato chips, grilled corn on the cob, spicy couscous and wholegrain, seeded breads.

Swap the soft drink and beer for a refreshing beverage of sparkling water flavoured with lemon and lime. And for a naturally sweet dessert, try grilling fruits like sliced pineapple, nectarines, plums and peaches – the sugars caramelise with the heat, bringing out a delectable flavour.

Try some of Jamie Purviance’s delicious barbecue recipes on page 40. His latest cookbook, Weber’s Greatest Hits, is published by Murdoch Books and available now.

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“Rainbow plates are a great way to engage your child visually when encouraging them to eat more variety.

Get your little ones to create their own, filled with veggies from all the colour groups.�

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Little delights Making healthy food fun for kids is the secret to encouraging positive food habits.

Paediatric nutritionist Mandy Sacher shares some creative cooking ideas.

Every family is unique, with their own set of nutrition challenges. Preparing healthy meals, especially when there are fussier family members, can seem daunting and overwhelming for timepoor families.

I’m a strong advocate for making whole food nutrition as simple and achievable as possible, for the entire family. I’m keen to debunk the myth that healthy has to mean expensive, time-consuming and tasteless. Simple choices – like swapping to whole grains, using healthy fats when cooking, replacing processed sugars with healthier options, and incorporating more nutritious protein sources – can have a huge overall impact.

Training children’s taste buds to enjoy natural, whole food from an early an age is one of my key pieces of advice.

Equipping our children with a genuine enjoyment of nutritious food sets them on the right track for the future.

Creative cooking Making food engaging for children is a great way to get them excited about what’s on offer, and it’s also a successful way to manage and overcome fussy eating. Thankfully, making healthy food fun can be incredibly simple – from arranging food on a plate into shapes and pictures (my daughter loves a smiley face), to using colour and design.

Getting children involved is a key element, whether it’s choosing what they’d like to eat (from two or three nutritious options), or helping to make snacks, or even growing and picking their own herbs or veggies.

Here are some fun and nutritious ideas that are easy to make – and that your child can help out with preparing:

• Natural yoghurt with your child’s selection of varied and vibrant mixed fruit • Cheese, tomato and cucumber salads (cut into fun shapes) • Fruit, veggie and cheese skewers • Trail mixes, made up of things like sunflower seeds, pumpkin seeds, sultanas, popcorn, coconut flakes and carob nibs • Sourdough toast fingers with easy homemade spread or 100% peanut or almond butter • Popcorn with coconut oil, cinnamon and sea salt • Wholegrain crackers with protein based spreads like ricotta or tzatziki • Beef and veggie meatballs on a skewer

• Boiled eggs in fun, shaped moulds

• Healthy homemade pizza, with veggies like cauliflower or sweet potato

• Rainbow veggie sticks with homemade dips, like pumpkin or beetroot hummus

• Veggie muffins – marvellously versatile with a delicious cheesy twist

• Seaweed wraps with shredded veggies and chicken

• Brown rice sushi with salmon and avocado • Healthy low-sugar wholemeal banana bread >>

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Veggies and more veggies How do you encourage the little ones to enjoy a wide variety of vegetables?

Here are a few ideas.

Try one new veggie a week Most families tend to eat the same veggies each day. While all veggies are beneficial, the ultimate goal is to eat a wide range of veggies from all the different colour groups to get the maximum nutritional benefit.

Try salad veggies, cruciferous vegetables like cauliflower and brussels sprouts, and starchy vegetables like pumpkin or sweet potato. There’s a huge selection out there, which your children may surprise you and actually enjoy!

Create a rainbow plate Rainbow plates are a great way to engage your child visually when encouraging them to eat more variety. Keep fresh and frozen produce on hand and get your little ones to create their own rainbow plate, filled with veggies from all the colour groups.

Include beans and legumes High in protein, B-vitamins, iron, potassium, fibre, minerals and phytochemicals, beans are an excellent way to ensure optimum nutritional intake, prevent constipation and keep away diseases such as colon cancer, heart disease and high cholesterol.

Great options to explore include kidney beans, navy beans, black beans, adzuki beans, chickpeas and lentils. Easy homemade creations like hummus, lentil soup, bean stews and chickpea falafels are a fantastic way to introduce legumes to your child.

Add sea vegetables Seaweed has a high calcium content, which strengthens bones and teeth.

It’s also a rich source of iron, has antimicrobial properties and is a good source of essential vitamins, minerals and dietary fibre, which helps prevent constipation.

Nori sheets are rich in vitamins A, B1, B2 and C as well as iodine. Use them for sushi, shred them over salad or create seaweed wraps filled with julienned carrots, cucumber, shredded chicken (or protein of choice) and avocado.

Use fresh herbs and spices Basil is thought to have anti-inflammatory properties and is delicious in tomato-based pasta sauces, sprinkled on pizza and mixed into rissoles. Mint soothes upset stomachs and improves digestion. Parsley is rich in many vital vitamins and may help support the immune system – it can be added to smoothies, soups and pasta sauces. Add ginger to chicken soup, sprinkle turmeric on cauliflower and add cinnamon to pumpkin and butternut squash.

Shop for vegetables together Encourage your little ones to touch, smell and engage with their food. Get them involved with grocery shopping and ask them to pick up new vegetables from the shelves and place them in the trolley themselves – this begins the engagement with the new food.

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Little delights / Mandy Sacher

Cook vegetables together Get the kids involved in the kitchen. Children love to eat what they have helped to prepare. Let them help by peeling carrots and potatoes (using kid-friendly graters), cutting lettuce with a plastic knife or adding grated zucchini into the muffin batter.

Create a veggie patch Children love planting seeds, watching them grow, and harvesting what they have planted. It’s a brilliant and engaging way to help them make the association between earth to plate, and to teach them about different varieties of herbs or vegetables. If space is limited, start off with herbs such as basil or oregano, or get involved with a community garden.

Get more simple, nutritious and delicious ideas from Mandy at wholesomechild.com or check out her book, Wholesome Child: A Complete Nutrition Guide and Cookbook.

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Recipe and image extracted from Our Meal, Their Meal by Aaron Harvie, New Holland Publishers RRP$35.00. Available from all good book retailers.

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Banana shake and banana pancakes Two breakfast treats in one – made with the fresh goodness of banana, and easy to whip up for the whole family.

Serves: 2 shakes, plus pancakes for the family

Ingredients

Banana pancakes

2 bananas, roughly chopped

Âź teaspoon cinnamon

750 ml low-fat or skim milk

1 banana

2 tablespoons wheat germ

200 g plain (all-purpose) flour

6 tablespoons blueberry yoghurt

1 teaspoon baking powder

1 tablespoon honey

2 teaspoons honey 1 egg 1 teaspoon vanilla extract

Method Grab a blender and add the banana, milk, wheat germ, blueberry yoghurt and honey. Process in 10-second bursts until the mixture is smooth with no big lumps. Pour half out into a glass for yourself.

To the remaining smoothie mix, add the ingredients for the banana pancakes and puree until smooth.

Place a non-stick frying pan over medium heat. Using a ladle, add the batter to the pan a ladleful at a time and cook until the batter starts to bubble and brown on the bottom. Flip over carefully.

When pancake is done, remove from the pan and set aside. Repeat with the remaining batter to make more pancakes. Serve pancakes warm with maple syrup or sliced fresh fruit.

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Millet and beetroot (tops, stems and roots) pilaf A simple dish that uses the whole juicy beetroot, paired with light and fluffy grains.

Serves 4 as a side, 2 as a main

Ingredients A handful of pistachios, coarsely chopped

1 kg beetroots, bulbs/roots cut into large chunks, stems cut into 10 cm lengths, leaves coarsely chopped (see note)

A handful of sultanas

Unrefined salt

1 small bunch (40 g) of flat-leaf parsley, leaves separated from stalks, both finely chopped

1 onion, finely diced

¾ teaspoon freshly ground black pepper

3 garlic cloves, crushed

3 cups cooked millet

Extra-virgin olive oil

Method Preheat the oven to 180°C fan-forced.

Place the beetroot chunks and stems on a large baking tray and rub all over with oil and a pinch of salt. Roast for about 50 minutes, mixing everything around halfway through cooking, until the roots are tender and the stems are crispy.

When the beetroot has about 10 minutes to go, add a splash of oil to a large, heavy-based frying pan over medium heat. Add the onion and sauté for a couple of minutes until beginning to soften. Add the garlic, pistachios, sultanas, parsley stalks, pepper and ¾ teaspoon of salt and sauté for 1–2 minutes until the garlic is beginning to turn golden. Add the beetroot tops and parsley leaves and stir through.

Add a splash of water, cover and steam-fry for about 5 minutes until the greens have completely softened and the liquid has evaporated. Add a splash of oil, then the millet and fry for a minute, stirring constantly.

Tip the greens and millet mixture onto a serving platter. Top with the beetroot, then add the crispy stems and finish with a drizzle of oil.

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Notes If you can’t get whole beets, replace the stems and leaves with chard stems and leaves.

Millet is such a wonderful wholegrain to use in salads because of its lightness. When prepared properly, it behaves just like classic couscous, but it is better for you and so much tastier.

Recipe and image extracted from The Village by Matt and Lentil, published by Plum, RRP $45.00.

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Photography: Mark Roper

Recipe and image extracted from Smart Carbs by Luke Hines, published by Plum, RRP $39.99.

Available in all good book stores.

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Satay salmon with crunchy cucumber and herb salad The perfect blend of fresh, juicy and creamy flavours, with a little kick of spice.

Serves 4

Ingredients

Cucumber and herb salad

1 x 800 g whole salmon fillet or 4 x 200 g fillets

2 continental cucumbers, peeled, seeds removed, thinly sliced

Sea salt and freshly ground black pepper

2 large handfuls of coriander leaves, roughly chopped

1 tablespoon coconut oil ½ brown onion, finely chopped

1 shallot, finely chopped

3 garlic cloves, very finely chopped

1 long red chilli, finely chopped

1 long red chilli, finely chopped

2 tablespoons apple cider vinegar

2 tablespoons red curry paste

1 tablespoon coconut aminos or coconut nectar

1 tablespoon coconut aminos or coconut nectar

1 tablespoon sugar-free fish sauce

3 tablespoons peanut butter

Zest and juice of 1 lime

1 x 270 ml can coconut milk

Sea salt and freshly ground black pepper

3 tablespoons chopped peanuts 3 tablespoons shredded coconut 1 handful of coriander leaves

Method Place the salmon on the prepared baking tray, season well with salt and pepper and bake for 10–12 minutes, or until the flesh is opaque and breaks apart into flakes when pressed with a fork. Cover with foil and set aside to rest.

Meanwhile, heat the coconut oil in a saucepan over medium heat. Add the onion, garlic and chilli and cook, stirring, for 1 minute, then add the curry paste and stir for another minute until you start to smell a lovely aroma as the spices cook off. Add the coconut aminos or nectar, peanut butter and coconut milk to the pan and bring to a simmer, then reduce the heat to low and cook, stirring occasionally, for 6–8 minutes, or until thickened and reduced.

To make the cucumber and herb salad, toss the cucumber, coriander, shallot and chilli together in a bowl. In a separate small bowl, whisk together the apple cider vinegar, coconut aminos or nectar, fish sauce, lime zest and juice. Season the dressing with salt and pepper to taste, then pour over the salad ingredients and toss together well.

Transfer the salmon to a serving platter, spoon over the cucumber and herb salad and sprinkle over the peanuts, shredded coconut and coriander leaves. Serve alongside the warm satay sauce.

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Low-carb carrot cakes Scrumptious little treats, full of the natural sweetness of cinnamon and coconut.

Makes 12

Ingredients

Frosting

200 g butter, melted

125 g butter

½ teaspoon stevia

125 g cashew nut butter

1 vanilla pod, split and seeds scraped, or 1 teaspoon vanilla powder

125 ml (½ cup) coconut oil 125 ml (½ cup) coconut cream

300 g carrots (about 5 medium carrots), grated

2 tablespoons honey or pure maple syrup 1 vanilla pod, split and seeds scraped, or 1 teaspoon vanilla powder

60 g (½ cup) chopped walnuts, plus extra crushed, toasted walnuts to serve (optional)

Zest and juice of 1 lemon

45 g (½ cup) desiccated coconut 155 g (1½ cups) almond meal 1 teaspoon ground cinnamon 1 teaspoon mixed spice 2 teaspoons gluten-free baking powder

Method Preheat the oven to 180°C and line a 12-hole muffin tin with paper cases.

Beat the eggs, melted butter, stevia, and vanilla in a large bowl until well combined.

Add the remaining ingredients and mix well to form a thick batter. Spoon the batter evenly into the paper cases and bake for 40–45 minutes, or until a toothpick inserted into the centre of a muffin comes out clean. Set aside to cool.

To make the frosting, put everything in a food processor and blend until smooth and creamy. Transfer the mixture to a piping bag or zip-lock bag and place in the fridge to firm up slightly.

Once cool, cover the muffins generously with the frosting and finish with a sprinkling of crushed, toasted walnuts, if you like. Enjoy straight away or transfer to an airtight container and keep in the fridge for up to 7 days or in the freezer for up to 3 months.

Photography: Mark Roper

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Smart Carbs / Luke Hines

Recipe and image extracted from Smart Carbs by Luke Hines, published by Plum, RRP $39.99.

Available in all good book stores.

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Photography: Ray Kachatorian

Recipe and image from Weber’s Greatest Hits by Jamie Purviance, Murdoch Books, RRP $39.99

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Chicken panzanella with basil vinaigrette A tasty mix of barbecued chicken, zucchini and capsicum, finished off with tomato and feta.

Serves 4-6

Ingredients 3 zucchinis, trimmed and cut lengthways into slices 1 cm thick 1 red capsicum, cut lengthways into 1 cm strips

Dressing 1 handful fresh basil leaves 4 tablespoons fresh flat-leaf parsley leaves with tender stems 1 tablespoon lemon juice

½ loaf (250 g) artisan white bread, cut crossways into 2.5 cm thick slices

1 tablespoon red wine vinegar

Extra-virgin olive oil

1 small garlic clove, finely chopped

Sea salt and freshly ground black pepper

75 ml extra-virgin olive oil

2 boneless, skinless chicken breasts, each about 175 g

½ teaspoon sea salt

500 g tomatoes, cored and cut into 1 cm cubes

¼ teaspoon freshly ground black pepper

60 g feta cheese, crumbled

Method In a food processor, combine the basil, parsley, lemon juice, vinegar and garlic, and pulse until coarsely chopped. With the machine running, slowly add the oil, processing until emulsified. Transfer to a small non-reactive bowl and season with the salt and pepper.

Prepare the barbecue for direct cooking over medium heat, 180–230°C (350–450°F).

Brush the cooking grills clean. Lightly brush the zucchinis, red capsicum and bread on both sides with oil and then season with salt and pepper. Barbecue the vegetables and bread over direct medium heat, with the lid closed, until the vegetables are slightly charred and the bread has grill marks, turning once. The vegetables will take 4–6 minutes and the bread will take 2–4 minutes. Remove them from the barbecue as they are ready and leave to cool.

Coat the chicken breasts on both sides with 3 tablespoons of the dressing. Barbecue, smooth-(skinned-) side down first, over direct medium heat for 8–12 minutes, with the lid closed, until the meat is firm to the touch and opaque all the way to the centre, turning once. Remove the chicken from the barbecue and leave to rest for 3–5 minutes.

Cut the vegetables, bread and chicken into 1 cm cubes, and transfer to a large serving bowl. Add the tomatoes and feta, drizzle with the remaining dressing and toss to coat evenly. Serve right away.

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Turkey burgers with jalapeño mayo Perfectly juicy burgers, brought to life with capsicums, herbs and a spicy mayo.

Serves 4-6

Ingredients

Jalapeño mayo

750 g turkey mince, preferably thigh meat

125 ml mayonnaise

¼ small green capsicum, finely chopped

1 jalapeño chilli, deseeded and finely chopped

¼ small red capsicum, finely chopped

1 tablespoon finely grated lime zest

½ onion, finely chopped

1 tablespoon fresh lime juice

2 tablespoons fresh coriander leaves, finely chopped

1 garlic clove, finely chopped

2 garlic cloves, finely chopped

¼ teaspoon ground cumin

1 teaspoon sea salt

¼ teaspoon sea salt

½ teaspoon freshly ground black pepper

¼ teaspoon freshly ground black pepper

½ teaspoon dried oregano ½ teaspoon hot chilli powder Extra-virgin olive oil 4 thick slices pepper Jack or Cheddar cheese 4 crusty rolls, split 4 leaves crisp lettuce

Method In a bowl, mix together the patty ingredients with your hands. Gently shape the mixture into four patties of equal size and about 2.5 cm thick. With your thumb or the back of a spoon, make a shallow indentation about 2.5 cm wide in the centre of each patty to prevent it from doming as it cooks. Refrigerate the patties until ready to barbecue.

To make the mayo, whisk together all the ingredients in a small bowl. Cover and refrigerate until needed.

Prepare the barbecue for direct cooking over medium heat, 180–230°C (350–450°F). Brush the cooking grills clean. Brush the patties on both sides with oil. Barbecue the patties over direct medium heat for 11–13 minutes, with the lid closed, until fully cooked, 74°C (165°F), turning once. During the last 30 seconds to 1 minute of cooking time, place a slice of cheese on each patty to melt, and toast the rolls, cut-side down, over direct heat.

Build a burger on each roll with some mayo, a lettuce leaf and a patty. Serve warm.

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Webers' Greatest Hits / Jamie Purviance

Photography: Ray Kachatorian

Recipe and image from Weber’s Greatest Hits by Jamie Purviance, Murdoch Books, RRP $39.99

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Chicken teriyaki in arrowroot wraps A deliciously light twist on a family favourite, with loads of flavour.

Serves 4-6

Arrowroot wraps

Chicken

Method

4 eggs, beaten

1 tablespoon coconut oil

2 tablespoons coconut cream

500 g organic chicken breast or thighs, cut into fine strips

For the arrowroot wraps, combine all ingredients in a small bowl until a smooth batter forms.

½ cup arrowroot flour 2 teaspoons coconut flour 1½ teaspoons sea salt Coconut oil, for frying

Fillings

Teriyaki

½ cup cashew nuts, roasted and crushed

¼ cup low-sodium tamari or low-sodium soy sauce

1 carrot, cut into fine strips

2 tablespoons raw honey

1 cup purple cabbage, finely shredded

2 tablespoons rice wine vinegar (optional)

1 avocado, peeled and sliced

2-4 tablespoons filtered water 1 tablespoons arrowroot 1 garlic clove, crushed 1 teaspoon ginger, finely grated ½ teaspoon sesame oil

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1-2 tablespoons sesame seeds, for topping

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2-3 spring onions, finely sliced ¼ cup fresh coriander

Heat a small frying pan over medium heat and brush with some coconut oil. Pour 1/8 of the batter in and cook for approximately 1-2 minutes on each side. Continue with rest of the batter. Place cooked tortillas to the side and keep warm.

For the teriyaki sauce, add all sauce ingredients to a small bowl and whisk until well combined. To cook the chicken, heat oil over medium-heat in a large frying pan. Add chicken strips and cook for 2-3 minutes or until browned. Add teriyaki sauce and simmer for 2-3 minutes until it thickens and chicken is cooked.

Top arrowroot wraps with teriyaki chicken and the remaining ingredients. Sprinkle with sesame seeds and roll up to serve.

Recipes and images from Wholesome Child: Complete Nutrition Guide and Cookbook

by Mandy Sacher. Available to purchase online at wholesomechild.com

Beetroot bliss balls A super sneaky way to get some veggies, sweetened up naturally with dates and coconut.

Makes 30 (approx.)

Ingredients 1 cup (240 g) dates, pitted and chopped ¼ cup (40 g) beetroot, peeled and finely grated ¼ cup (5 g) baby spinach, finely sliced and chopped 1 ½ (150 g) cup pumpkin seed meal (ground pumpkin seeds) 1 cup (75 g) shredded coconut 1-2 tablespoons chia seeds ½ cup (35 g) extra shredded coconut to roll balls in (optional)

Method Place all ingredients into a high-speed food processor and process until smooth.

Roll into little balls and then roll the balls in the shredded coconut. Place bliss balls in freezer and leave to set for 1 hour.

Tip Keep bliss balls in the freezer for up to six months.

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exercise

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Play like a girl They’re fiery, swift and unstoppable on field.

Women have always been a part of Australian footy culture, but for too long they’ve been playing in the shadows. Now, the AFL Women’s competition has driven a new explosion of footy fever, captivating young women and girls all over the country.

Rebecca Howden

Footy is in our bloodstream, as Australian as Tim Tams and Ugg boots and summer barbecues. A sea of colourful scarves and flags, the familiar punt of footy boot against ball, a raw outpouring of joy from the crowd – it’s an experience that stirs us up and brings people together.

It’s been 18 months since the AFL launched its first women’s competition, sparking a new surge of footy fever all across the country. From the very first game in February 2017 – where a capacity crowd of 24,500 jostled in Princes Park for a glimpse of the action between Carlton and Collingwood – something big was crackling in the air.

For young women watching powerhouse players like Daisy Pearce, Erin Phillips and Darcy Vescio slaying the game over the eight-week season, an exhilarating sense of possibility was brewing. Footy wasn’t just a boys’ club anymore. This was something real that girls could aspire to do.

At the end of 2017, the AFL reported a mammoth 76% growth in female footy participation across all levels, with women and girls making up a third of all players.

This is a moment in Australian sporting history we’ll always remember. And it’s all just getting started.

“I feel like we have an opportunity now to make a real difference within the sporting landscape in Australia,” says Tiarna Ernst, one of the Western Bulldogs’ star players. >>

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“It’s definitely taken some sacrifice,” Tiarna says, laughing wryly. “Basically you don’t get to watch TV or go out at the weekends. Any spare minute of the day is spent training, sleeping, going to work, or getting ready to do one of those things.”

The most challenging part, she says, is not being able to spend much time with her family, who live in Queensland.

“But there’s only this small window of opportunity for me in my life to be able to do this, and I think they understand that.”

For Tiarna, playing the sport she loves has become so much bigger than just the pleasure of running on the field, the feel of the leather in her hands, the roar of the crowd behind her. >>

Originally from far north Queensland, Tiarna moved to Melbourne in 2013 and started playing for the Diamond Creek Women’s Football Club in the VFL. The idea of one day playing in the AFL was always a fantasy, but like for many female players, she never dreamed it would really happen.

“We knew we had an entertaining product – we knew we could play, and that if people watched us maybe they’d enjoy it as well,” she says. “But I think everyone underestimated how significant it would be, especially that first season. There was a lot of surprise nationally about how much it took off.

“Overnight after that first round, it changed society’s opinions and understanding about what women are able to do on the sporting field.

Two years into it, it’s really changed perspectives – we’ve shown that girls actually can play footy.”

After heading into the first competition as favourites, the Western Bulldogs finished towards the bottom of the ladder. “I think we didn’t gel very well

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as a team,” Tiarna reflects. But they listened to feedback, found new ways to connect with each other as teammates, and worked harder than ever. At the end of the 2018 season, they were the premiers.

“It’s probably the proudest moment of my sporting career,” Tiarna says. “We were able to connect and support each other better in the second season, and I think that’s what got us over the line – that we were great mates in the end.

“Now we’ll always have that memory of winning the Grand Final together.

From where we came from to be able to achieve that, it’s pretty special.”

Working hard and striving for excellence is in Tiarna’s DNA. Off the footy field, she’s an obstetrician at Monash Health, often delivering three or four babies a night. Her weeks are a whirlwind of long, demanding hospital shifts, hours studying to keep up with the latest medical research, with footy training and gruelling strength and conditioning sessions on the side.

“Seeing the impact it’s having on girls’ lives, that they now have older women they can aspire to be like – that’s the thing that really gives you goose bumps, and that you end up playing for. That’s what I’m really proud of,” she says.

“I’m really striving to be the best I can be on the footy field as well as being a doctor. I hope that gives young girls growing up the inspiration that they can do whatever they want, regardless of where they’ve come from.”

Grassroots games Passion for footy is pulsing at a local development level. In Geelong, young women and girls are flocking towards their local footy fields to show what they’re made of, and the competition is swelling across all age groups. Two years ago, there were 59 women playing footy under AFL Barwon. In 2018, there are 1,600.

“The AFLW competition has definitely kickstarted what is now mass participation,” says Will McGregor, AFL Barwon’s commercial and regional operations manager.

Play like a girl / Rebecca Howden

“Female teams have grown substantially in the AFL Barwon region, from only four youth girls’ teams in 2014, to now having 60 teams across U12, U15, U18 and open female competitions. This growth looks to continue to rise, with new teams enquiring about entering across different age levels in 2019.”

Women’s footy in the area is bolstered by influence of the Geelong Cats, who have a VFLW team and will introduce an AFLW team in 2019. This means there’s now a genuine pathway for female players in the region, from U12s all the way up to the national level.

“The future of women’s football is bright.

It will continue to grow at all levels as girls receive greater coaching, improved female friendly facilities and further opportunities in development and talent,” Will says.

"At the end of 2017, the AFL reported a mammoth 76% growth in female footy participation across all levels, with women and girls making up a third of all players. This is a moment in Australian sporting history we’ll always remember."

“One key area that will also grow is opportunities for women to gain employment in the industry off field as well.”

“I love the challenges that come with learning and perfecting the skills associated with playing a new sport,” she says. “Each week I learn something new about the game and the way it is played.

I have developed a new appreciation for those that play and now enjoy watching footy from a whole new perspective.

Lauren first started playing footy as a child in her local Auskick program.

But as she got older, she quickly found there was little room for girls on the field. “There were no opportunities to play locally growing up. My only chances to play competitive footy were through school competitions.”

For Lauren Marino, a health and physical education teacher, playing for the Geelong Amateurs in the AFL Barwon Divison One competition has enriched her life physically, emotionally and socially.

“But what I love most is the camaraderie and team environment. I have played in a lot of sporting teams over the years, but never have I loved being a part of a team as much as I do now.”

Now as a member of AFL Barwon’s newly established Female Football Working Party, Lauren hopes to help promote the growth of women’s footy in the region, creating better opportunities for young girls.

“I feel a great sense of hope and excitement for young girls and future generations of women,” she says. “The door is now wide open for women to not only perform and succeed at the highest level, but to also be recognized as the incredible athletes that they are.

“I also feel inspired and motivated, as more and more women are playing sport so the competition is only going to get tougher – which means everyone has to be better and improve!”

Medibank is proud to be a partner of AFL Barwon. Find out more at aflbarwon.com.au

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The unconquered Sport has incredible healing powers. It can challenge you, revitalise you, and inspire recovery. It brings people together. And it keeps that spark inside you burning bright. This is the spirit the Invictus Games Sydney 2018 celebrate – the resilience of wounded, injured and ill veterans and active service members, who overcome challenges every day. As a Premier Partner, Medibank is proud to be there, cheering them on each step of the way.

Rebecca Howden

After a physical or mental trauma, recovery can be long and difficult. It takes a lot of guts to keep fighting, to find the resilience to adapt to a new reality.

This is something the military community knows all too well. The word ‘invictus’ is Latin for ‘unconquered’ – and this vibrant spirit is at the heart of the Invictus Games, an international sporting event for wounded, injured and ill veterans and active service members.

Medibank is proud to be a Premier Partner of the Invictus Games Sydney 2018.

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“It’s about encouraging people to look forwards, not backwards,” says Patrick Kidd OBE, Invictus Games Sydney 2018 CEO and a veteran of the Australian and British Armed Forces. “It celebrates the incredible spirit of those people who participate, and that’s a message that inspires all walks of the community, not just the veteran community.”

The Invictus Games began as a passion project of HRH The Duke of Sussex, Prince Harry. Inspired by a visit to the 2013 Warrior Games in the US, he saw how sport could be used to motivate recovery and support rehabilitation, and wanted to take the idea to a bigger stage.

Named after an 1875 poem by William Ernest Henley, the first Invictus Games took place in September 2014 at Queen Elizabeth Olympic Park. Over the next few years, the Games have continued in Orlando and Toronto.

This year, the Invictus Games come to Sydney. More than 500 competitors from a record 18 nations will compete across 11 adaptive sports including athletics, indoor rowing, swimming, wheelchair basketball and wheelchair rugby.

The event honours the sacrifices made by those injured in service, but as Patrick emphasises, the focus isn’t on people’s disabilities and what they’ve lost – it’s on their strengths.

“It’s not about what you can’t do, it’s about what you can do, despite the challenges that you’re faced with,” he says. “It’s a much more powerful conversation to recognise that every single person can contribute something to their communities. And we should do out absolute utmost to enable them to live to their potential.” >>

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>>

The power of sports Jocelyn McKinley spent 11 years in the Royal Australian Air Force, working as a signals operator and an airborne electronics analyst out of bases around Australia and the Pacific and Indian Oceans.

Adjusting back to home life and recovering from her surgeries wasn’t easy. “Even though I had family to return to after discharging from the Air Force, I felt quite detached from mainstream society and that I had lost an entire social network,” she says.

The experience invigorated her professionally and personally, and gave her valuable skills in leadership, communications and several languages. “It felt good to be part of a community serving our country,” Jocelyn, now 41, says.

There was a feeling of something lost, but Jocelyn kept looking forward. She made plans for a new career as an occupational therapist, learning how to help others get back to work and the activities they love after injury or illness.

And a year after her discharge, she found a new community in an unexpected place – an archery club.

Then she sustained injuries to her knees and right wrist. In 2012, she was medically discharged and returned home to the Gold Coast.

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“I attended an archery beginner’s course with my sister, and we both quickly became addicted,” she says. “I was

drawn to archery because it’s a sport which does not require high impact movements or jarring of joints, and you can make it as social or individual as you want. You end up walking a lot, which provides great physical benefit.

“Looking back, spending time each week with my sister at archery and having her support was a positive aspect of what was otherwise a very difficult time following my discharge.”

Jocelyn loved shooting arrows so much that she became a qualified instructor, and now regularly volunteers to train new archers at her club. “I enjoy being an active member of my archery club.

Everyone is supportive of each other,” she says.

The unconquered / Rebecca Howden

“It’s not about the medals – it’s about the spirit and the stories of those individuals taking part."

Invictus Games Toronto 2017 “Joining the club, getting to know the members and meeting new people at competitions has been an important factor in my staying positive and keeping a healthy perspective while building my new life outside the Air Force.

“I like that I can escape to archery every week. It provides a kind of mental reset after a week of work, where I can just focus on mind and body.”

Now her new passion is taking her to the Invictus Games. “I feel honoured, grateful, privileged and excited to be competing. It’s such a humbling experience to compete with other competitors who have achieved so much despite the challenges they have faced, both physically and mentally.”

Better together It’s the small moments that really reveal the spirit of the Invictus Games. “It’s not about the medals – it’s about the spirit and the stories of those individuals taking part,” Patrick says. “The stories that unfurl right in front of your eyes are the most powerful thing.”

Take the story of Australian cyclist Mark Urquhart at the 2016 Orlando Games. Just as he was about to win his fourth gold medal, he slowed down in the finishing straight to help push US veteran Stephan Simmons over the line, allowing him to claim the gold.

“Then you’ve got the story of a triple amputee who took part in the 50 m freestyle swimming race,” Patrick remembers. “He came last by 20 m, but the biggest cheer was reserved for him as he swam it home with one arm.

“There’s an incredible sense of something that’s happened that will change their lives forever, and that for me is always what’s most inspiring about these Games.

“It’s not just about the military community doing its own thing. It gives you a window into the lives of people who overcome challenges every single day, and the role that’s played by their families supporting them. I think that’s such a powerful message that sits right across our community.”

The Invictus Games Sydney 2018 take place October 20-27. Find out more at invictusgames2018.org

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Keeping it fresh Fitness and fun really can go hand in hand.

Sometimes it just takes a little thinking outside the box, to mix up your workout and rediscover a love of movement.

Angela Palo

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If you asked me 10 years ago if I’d consider exercise a priority, I would’ve laughed. Fast forward to now and I can honestly tell you it’s become an extremely important part of my life. Exercise hasn’t just helped improve my health and wellbeing, but it’s also given me people whom I now consider some of my dearest friends – and the mindset that exercise is actually fun.

For some reason, there has become this misconception that exercise is something to dread. The lunges, the running, the sweating, and the trainer saying “30 more seconds!” a whole minute ago. The thought of it all can make you want to crawl back into bed or stay on the couch in front of a binge-worthy TV show.

Fear not – working out doesn’t have to be a chore. The key is finding yourself a good crew and trying out new exercises that are fun and out of your normal routine.

Get acrobatic To mix things up, I once tried my hands at flying trapeze. The fear of heights made itself very present but the adrenaline that comes with facing this challenge was what excited me. Despite knowing that there is a giant net to catch you on your way down, just the slight idea of falling from such height definitely makes you think twice.

Flying trapeze is a fun alternative to the gym, which I have to add, I’m also a strong advocate of. This is such a great way to bring a group of friends together and support each other in taking a leap of faith and achieving what can only be described as a strong sense of liberation.

Yoga with a twist If flying through the air isn’t your cup of tea but you would still like to get your feet off the ground, aerial yoga might just be for you. Aerial yoga gives you the opportunity to carry out traditional yoga poses in a more acrobatic way – hanging mid-air from a hammock.

Just like with yoga on the mat, this workout helps move and stretch the body, as well as improving balance and flexibility.

I’m not going to lie, it was a little bit nerve-racking at first to put my trust in the hammock and flip myself upside down, but once you get the hang of it (pun absolutely intended) it gets addictive. This workout is the perfect mix of challenge, fun and calm.

Out on the water For all the summer lovers and water babies out there, you might want to try paddle boarding. This is a fantastic workout for the whole body as it requires putting the focus on core and lower body strength as well as balance. Alternatively, if you’d prefer to be on the water with a friend, try giving kayaking a go. It offers an amazing workout for your upper body and being with a mate makes it that much more fun.

Go with the crowd Gone are the days when working out meant just going for a run or lifting weights. Now, there are plenty of classes to choose from and most are offered at your local gym – Body Attack, Zumba, Pilates Reformer and Body Pump are a few really great classes that ensure you’re not alone in your journey. You’ll have the support and encouragement of the instructors and you're guaranteed to be surrounded by people of all different fitness levels.

Medibank Free + Active From running groups, to outdoor yoga and boxing classes, to ocean swims and surf sessions, Medibank Free + Active brings together 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 likeminded people.

Medibank Free + Active has now reached its one year milestone, helping over 250,000 Australians get more active. Over the year, we’ve launched 40 new parkrun locations all across the country. This puts us well on track to reach our goal of helping 1.5 million Australians get active by 2022.

Find an event near you at medibank.com.au/ freeandactive

It is so important for both our physical and mental health to occasionally change our workout schedule. For me, mixing things up means I’m much more interested in putting on my activewear and heading out to work on my cardio and strengthen my muscles. It prevents me from viewing exercise as a chore or an inconvenience. Instead, I see it as giving my body what it needs through movement, what my mind needs through the focus and my heart what it needs through the friendships and the fun that come out of it all.

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Run wild Running events can be exhilarating, pushing you further than you thought possible. Whether it’s a marathon or your first 5 km, personal trainer Amanda Moore shares some tips to get you crossing the finish line smiling.

So you’ve set yourself a running goal. Well done! Now where to begin? We all have to start somewhere – none of us are born to run a marathon from the first day. That’s why training and preparation are so essential.

Running is great when it’s social. Ask around your family, friends, neighbours or colleagues and see if anyone wants to run with you. It will help keep you on track and accountable to keep up your training.

The first few weeks are all about getting to know your limits, building on your base fitness and staring to work on your pace.

Another good option is to join a local running group to help motivate and inspire you. Parkrun holds nationwide free weekly runs, open to all fitness levels and abilities. This can be a great way to get involved with the local community and find people who share the same passion as you. Check out medibank.com.au/freeandactive to find one near you.

Choose your training program If it’s been years since you tied up those runners, or you enjoy the occasional social run but have never been all that serious about it, you can find a beginner’s running program online to guide you.

Make sure you choose a training program that fits in with your lifestyle. If you know you can only fit in 2-3 runs a week, choose a shorter distance and instead of making your goal about achieving the distance, focus on beating your time.

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Schedule in active recovery I am a firm believer in taking a holistic approach to your training and listening to your body. Running should be about quality, not quantity. When your body feels sore or fatigued, take a break. Consider a remedial massage, or book in with a physio.

It’s also good to work your body in different ways. Why not incorporate a weekly yoga, pilates, swim or gym session to mix things up? Your body will thank you for it later.

Get the gear You’ll need a pair of supportive running shoes. Getting fitted correctly is important for preventing injury and sore feet, so it’s well worth going into a store for advice. A good shoe specialist can help you choose which shoes are ideal for you and your feet.

Make sure you purchase any new running gear weeks out from race day and get used to running in it. Do your long runs in it to ensure you don’t suffer from chaffing, rubbing or from a singlet that crawls up as you run. You want to be super comfortable.

Believe in yourself As you get closer to race day, expect some nervousness – but rest assured your hard work and dedication will get you through this.

Remember that today is your day to go out there and prove to yourself that you can do this. Don’t be disheartened if it doesn’t go exactly to plan.

Remember why you started and the effort you have put in to getting here.

Enjoy the moment and celebrate your achievement. You did it!

Steve Moneghetti’s race day tips The running legend shares some quick tips ahead of the Medibank Melbourne Marathon Festival.

HOW DO YOU PREPARE THE NIGHT BEFORE A RACE? I have a big bowl of pasta with either tomato or pesto sauce, place all my gear out ready and go through my checklist so I am not rushing the next morning.

WHAT DO YOU EAT THE MORNING OF THE RACE? Three pieces of toast with vegemite or jam and a cup of black tea two to three hours prior to race time.

HOW DO YOU RELAX, RECOVER AND CELEBRATE AFTERWARDS?

The Medibank Melbourne Marathon Festival Be part of one of Australia's biggest running festivals, held across iconic Melbourne city locations on Sunday October 14, 2018. There's something for all levels, from a 3 km walk to the full marathon.

Find out more at melbournemarathon.com.au

I catch up with my training buddies, ensure I am rehydrating with an electrolyte drink or chocolate milk, and if I get a chance I will go for a little walk and stretch to help get the waste products and stiffness out of my legs.

Believe me, you will thank me the next day!

Top training tips • Run in the morning as it kickstarts your metabolism.

• Run for time, not distance.

• Train on soft surfaces if possible – grass, dirt, gravel or, at worst, bitumen.

• Run with others – it keeps you motivated.

• Set a date – specific goal, so you don’t delay your commitment.

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“I finally thought, ‘No more. I’m going to do something to nourish, not punish, my body.’”

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Like no one's watching Feel the music flowing through your body and move with the beat. Dancing is all about freedom, expression and celebrating the way your body feels – not how it looks. And it's a shimmering feeling anyone can experience.

Sonya Krzywoszyja Illustration: Stephanie Howden

I was a runner for years. I ran until the first twinge of pain in my knees stopped me. I then switched to swimming, which was great until I moved to an area with no ready access to a pool.

What both forms of exercise have in common is that they’re usually solitary. I ran on a treadmill at home and swam laps in a pool in private. I didn’t interact with anyone besides the music in my headphones.

I thought I was never going to be a gym person or a person who attended classes. I saw gyms as a competitive space and classes as an exercise in comparison and judgement. Not something I was interested in.

I’d moved to a new state, to an area where I knew no one and hadn’t done much exercise besides walking. I was aching to get back to it again. My mental health had taken a nose dive and my physical health had crash landed beside it. I stumbled across a sign, advertising a new studio opening that included dance classes. I was intrigued and wanting to do something new, so I came along.

Four years later, I’m still here.

My first time was terrifying. I thought I was going to look like an idiot and the studio’s floor-to-ceiling mirrors were going to confirm this thought. They didn’t.

I thought I was far too uncoordinated to dance in a club, let alone in a class environment, learning a routine. Turns out, my fellow students and even my teacher always thought the same thing about themselves. But anyone can dance, my teacher promises. So do I. My teacher says her time studying traditional dance in west Africa taught her that the function of dance is communication, celebration, spirituality and storytelling. Through this

experience, she learned to focus on self-expression, celebration and spreading joy – as opposed to competition, conforming to unrealistic and harsh standards of beauty.

These positive, freeing feelings are the things she became obsessed with.

I ended up becoming obsessed too. Years of using exercise as a form of punishment and working myself to the point of exhaustion had taken its toll on my brain and body. I finally thought, “No more. I’m going to do something to nourish, not punish, my body.”

My teacher agrees that the benefits dance gives are immense.

Working off stress and feeling calm and happy mentally, keeping physically fit from it, and being absolutely blessed with the task of sharing these benefits with others. It's pure joy and creative expression.

Sharing this feeling with others is something I never thought I would do. The most joy I have ever experienced while exercising is laughing myself sick at our squad trying to get a move down.

The hardest I have ever worked, the sweatiest I have ever been, has been writhing around on the floor to a routine.

It has been one of the most frustrating forms of exercise I have ever done, but the feeling I get when I nail a move that has been eluding me for weeks is the most elated I have been. Putting on my knee pads for floor work makes me feel strong, confident and capable.

I’ve made some amazing new friends and converted numerous people to dance as exercise. My mental and physical health is always better when I go. Even if some days I must force myself, I never regret it when I’m there. I’ll continue shaking my booty until I can’t do it anymore.

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“Yoga is a journey and every class is different.

Sometimes you might cry, sometimes you might laugh and sometimes you might really challenge your muscles.”

Loose and limber Yoga doesn’t have to be so serious.

When approached with an open and joyful mind, it can be a revitalising and fun way to stretch out and engage your body. Yoga teacher Mirinda Smith shares some advice.

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YOGA HAS SO MANY BENEFITS FOR OUR MIND AND BODY. WHAT ARE THE BEST THINGS YOU TAKE FROM THE PRACTICE?

There are so many benefits to yoga, such as toned, stronger arms, more flexible hamstrings and less tense shoulders, but all of that is just an introduction into the life enhancing effects yoga can bring us.

One of the best benefits of yoga is that it helps us gain perspective and gives us the tools and strength to be able to choose how we react to situations. It teaches us how to breathe, to be still and to remember that everything we think we need is already within. A regular practice can help you tap into your truth, guide you and provide clarity.

FOR MANY PEOPLE, YOGA CAN FEEL QUITE SERIOUS AND A BIT INTIMIDATING. HOW CAN YOU MAKE A YOGA PRACTICE MORE FUN, OPEN AND PLAYFUL?

It is up to you and how you approach it. I believe there is a difference between respecting something and taking it too seriously. I find the best way is to go into each class with an open mind knowing that if you ‘can’t’ do a certain pose it doesn’t matter. Yoga is a journey and every class is different.

Sometimes you might cry, sometimes you might laugh and sometimes you might really challenge your muscles.

It’s important to learn to laugh at yourself if you fall and have a giggle if you can’t get into that pose that everyone else can.

Getting to know your teacher is another way to feel more open in class. Have a chat to them before or after class, and don’t feel intimidated.

I truly believe the most important thing you can do to get comfortable is accept that you are a beginner, so have a beginner’s open mind. Accept that it will be a journey and it will take time until you learn all the basics. Treat yourself like an innocent child with patience and kindness as you learn and grow, and don’t feel disheartened if you ever struggle – it’s all part of the process.

YOGA CAN BE AN EXCELLENT WAY TO RELAX AND WIND DOWN, BUT IT CAN ALSO BE ENERGISING. HOW CAN YOGA HELP YOU FEEL MORE REVITALISED IN YOUR DAY?

Yoga is incredible for rejuvenating and revitalising our bodies and minds. As yoga is basically a moving mediation, it gives our minds the opportunity to find a one pointed focus (the poses, the breath) and to find moments of stillness while we move our bodies. This leaves little space for all those distracting and busy thoughts. As it turns out, our monkey minds – our endless, random thoughts – are often what exhaust us the most.

We are also physically moving, therefore stimulating and releasing blocked energy, tension and stress that has been stored in the body, leaving you feeling lighter and open.

Then there is the breath, possibly our most effective and free tool to manage stress, anxiety and pretty much every other intense emotion. In yoga we create deep, full body breaths which work to calm our nervous system. That means even when we are doing physically challenging poses which can elevate our heart rates a little and stimulate endorphins (the happy energising hormone we get from physical exercise), our breath guides us back to that calm state.

HOW CAN YOGA BEGINNERS FEEL MORE COMFORTABLE GETTING STARTED?

As a beginner, always try to chat with your teacher before or after class. Let them know you are just starting out, and get to know them a little so you can create some familiarity. Be willing to try a bunch of different teachers and studios too, because there are loads of wonderful yoga styles to choose from. If at first you’re not loving the vibe, just move on to the next. There is a style of yoga out there for everyone.

To top it off, each yoga class finishes with relaxation (‘savasana’) – a time when you are totally chilled out, in your complete natural state in pure stillness, allowing you the space to absorb the energy and replenish yourself with a final meditation.

Try yoga with Mirinda at Sydney’s OM Collective omcollectivesyd.com.au

When I first started practising yoga, I used to always set my mat up at the back of the class and it was my comfort zone for a long time. It’s a great spot to learn and watch others, but I always recommend students to move forward once they feel comfortable and confident, so they can continue to grow in their practice.

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Make it a game Recharge your workout motivation by injecting an element of play. Fitness professional Todd Liubinskas, co-owner of Sydney’s Coaching Zone, offers some ideas.

Workouts and training will always be hard work – they're meant to be! But fitness is also meant to be fun. That’s what makes it sustainable over the longer term. When it’s enjoyable and you have little incentives to keep going, it makes a big difference.

As kids we create fun games to make mundane things seem more exciting, so why not as adults? Fun and play turn our focus away from any pain or discomfort we might be feeling, so you don’t even really remember that you’re working out.

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A dose of fun Gamifying your workout is one of the simplest ways that you can inject some fun and motivation, and also track your progress over time.

Here are some ways you can make your workout more like a game.

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Set a rep challenge. Count your reps completed in each session and challenge yourself on your previous record. You might go for the highest rep count for a set of exercises while maintaining correct technique.

Alternatively, set the number of reps and see how fast you can complete it. How quickly can you row 500 m while maintaining correct technique?

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Get yourself a fitness tracker.

This will enable you to set all sorts of little challenges for yourself, whether it’s number of steps in a day, calories burned in a workout or effort based on your heart rate zones.

Download an app. There are all sorts of fun fitness apps that help you turn common types of exercise into a game, whether it’s running away from zombies or taking on a superhero role.

Play with intervals. If you’re out running, use trees, street lights and other markers to create little games for yourself for some interval training. Sprint as fast as you can to that tree 50 m away, or tell yourself you’re going to do box jumps on the park bench until you see someone walking a dog, or until you spot a red car.

Try the tunnel workout. Tunnel workouts are a great way to integrate partners into your workouts and relive the tunnel ball philosophy, but with exercises. Have a series of exercises you are going to do and complete each exercise at a certain amount of reps, with a partner behind you. The partner or partners cannot start each exercise until you have completed your reps.

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Let cards or dice guide you. Assign a specific exercise to each number on the dice or to each suit in the deck.

Then start rolling or dealing!

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Use music in a new way. Try playing a game where you challenge yourself to complete a certain activity by the end of the song, or sustain an activity for the length of the song.

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Reward yourself. Remember as kids when your parents would give you a sticker on your wall chart if you did a chore? Why not make a chart for yourself and set some tangible goals, identifying in advance what your reward will be if you achieve it.

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Play make-believe. Use your imagination to create a challenge and inject some child-like wonder into your workout. Imagine the ground is suddenly super hot – how do you get from one side of the playground to the other, touching the ground as little as possible? Or you can pretend every fifth crack in the pavement is actually a hurdle that you have to jump high over. People may think you’re a little strange – but who cares!

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Set up a FaceTime workout with friends or family. This is a great way to stay connected with friends and family who might live overseas or far away, and share a common interest in fitness while catching up.

Boost your workout The key to learning to love your workout is to find an activity you really like. The beauty of the fitness industry is that there are so many options out there. If you like to train in a group, or you need music to train or you want to train solo – whatever it is, identify what makes you tick and go for it.

Once you give yourself that little push, you’ll find the exercise itself will enhance your state of mind, making it easier to do it again. When you put your body under stress, like when in a workout, your body releases endorphins, which make you feel good.

All of this sets you off in a direction of positive thinking, so you’ll end up saying to yourself, “Hey this is actually good for me. As much as I am hating doing a burpee, I know it’s what I need right now.”

Try out Todd’s fun workout ideas at Sydney’s Coaching Zone coachingzone.com.au

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Better together From a weekend bike ride to playing chasey in the backyard, getting moving as a family is a rejuvenating way to connect and instil healthy habits. Deakin University lecturer Dr Jill Hnatiuk explains why active family play matters.

Active play. It’s a concept that usually brings to mind young children running around outdoors, dressed up as superheroes with imaginary wings made out of cardboard boxes. But the fun doesn’t have to stop once you are an adult. In fact, getting the whole family engaged in active play – whatever their age – is good for their health.

Why active family play?

There are many reasons why active play is so important. Play is something that is done for its own purpose and not a means to an end. For that reason alone, it is highly fulfilling. Engaging in play that is active in nature, such as walking, running, jumping, climbing or even wrestling, adds an element of physical activity, and this has additional benefits for parents, children and the entire family unit.

Benefits to children Active play is important for many aspects of children’s cognitive, social, emotional and physical health. It helps children’s problem solving, creativity and social skills and can improve their cardiometabolic and bone health. However, for many children, some of the best outcomes of active family play are not related to health and development at all. The best part is the increased focus and attention given to them from their parents.

Benefits to parents Parents who engage in active play with children generally have higher levels of physical activity themselves, which is great for reducing their risk of chronic disease and improving mental health. Like children, parents often report spending quality time together as a family is one of the best outcomes of engaging in active play with their kids.

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What can your family do?

It can be very challenging to try to increase the amount of activity your family engages in. Here are a few different, evidence-based strategies that you can use to help you create new family habits and routines.

Get outside!

There’s no better place for active play than outdoors.

In fact, research tells us that children engage in more active play when outdoors than indoors. Aim to get outside in your backyard, your local park or a nearby beach as often as possible, regardless of the weather.

These spaces can appeal to all age groups, making them great for family activities.

Plan and set goals Family planning and goal setting seem to be key to successfully changing behaviour. Schedule in active family time, just like any other activity or appointment, so that this becomes a key priority in your family. Weekly activity calendars can help immensely in identifying when this might occur and making sure that the time remains free as other commitments come up.

Involve children and teens in the process Ask children or teens what activity they might like to do as a family (or suggest a couple options for them to choose from if they are too young). For example, you could involve each member of the family in selecting a new activity to try during the school term and then identify on the calendar when you might be able to fit this in.

Many people have probably heard that parents who are active generally have more active children. But did you also know that children are great catalysts at increasing active play in their parents? Try giving your primary or secondary school child the responsibility for making sure your family adheres to the active play goals you’ve set – you might be surprised at how well they do in the role.

Make it fun and social Does your partner or child not really like the idea of being physically active or traditional sports? Sometimes focusing on something other than the fact that you are doing physical activity actually helps you to be more active.

Sign up for a parent-child dance class, hit the roller skating rink, or go for a walk in the park to help your child discover all of the different rocks and trees in your area. Find any activity you enjoy.

That’s what true play is. And if more movement happens as part of this process, even better.

Find out more about the latest research from the Institute for Physical Activity and Nutrition (IPAN), Deakin University at deakin.edu.au/ipan

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Play for all Sports, dancing and silly active games are nourishing childhood experiences. But for children with disabilities, this can be more difficult. Deakin University researcher Dr Tamara May explains how we can give all kids the chance to play.

In Australia, participation in organised sport and dance is an important and typical part of childhood. We see our kids decked out in their favourite sport gear, getting fit and strong, cheering on teammates and laughing with friends. For the one in five Australian children with a disability, however, this may not happen.

Studies show that children with a disability or developmental delay which impacts on their social, communication, motor and thinking skills, participate far less in organised sport compared to other children.

The reasons are varied and include a lack of programs sensitive to the unique needs of each child, low expectations of what children with disabilities can achieve, through to children who use wheelchairs not being able to access buildings where programs are run.

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Giving all children the opportunity to play How can we make physical activity and games more inclusive for all children?

The problem for many teachers and parents is not knowing the best ways to create these opportunities. AllPlay, a flagship program of the Deakin Child Study Centre at Deakin University, aims to help bridge this gap.

The digital platform provides resources and education for teachers, coaches and parents to help increase opportunities for children with disabilities to engage in physical activity.

AllPlay founder Professor Nicole Rinehart says she started the program as a way to level the playing field when it came to kids’ sport, so children of all abilities can feel welcome and included.

“Through AllPlay we want to create inclusive environments for children wherever they learn, play, dance and engage with the community,” she says.

“With a wealth of animated guides, videos and tips easily accessible online, anyone can learn how to make inclusion happen in their community.”

AllPlay’s digital resources are based on the latest research and information on the best ways to support and include children with a disability so they can thrive. It also includes information for health professionals such as general practitioners, paediatricians, psychologists, speech pathologists and occupational therapists, so they are also aware of the benefits for families and can help break down the barriers to inclusion.

The program is quickly becoming a world-leading resource, building alliances across Australia and around the globe with those keen to learn from the AllPlay model to make inclusion a reality. It has found like-minded partners in the Australian Football League (AFL) and Moose Toys, whose focus is making children happy children and enabling equal opportunities for all.

“The ultimate goal is to see a world where the playing field is truly equal,” Professor Rinehart says. “We want all kids to have the opportunity to enjoy the benefits of sport – particularly those who may need it the most.”

Why get kids playing sports?

Here are just a few reasons it’s important for all children to have the opportunity to get active.

Improved fitness and health Being physically active helps improve a child’s strength and bone health, as well as reducing their body fat. This is good not only for now but also in later life, as it helps reduce the risk of developing serious diseases later such as osteoporosis, cardiovascular disease, type 2 diabetes and certain types of cancers.

Perform better in school More and more studies show there is a positive relationship between how active a child is and their performance at school. Children who are physically more active have been found to achieve better academic results. Physical activity has also been linked to improved concentration and memory.

Better self esteem Whether it’s scoring a goal for the team or being able to catch a ball, achievements – big or small – can boost a child’s self-esteem. Children learn to persevere when things get tough. They can develop a more positive self-image and a brighter outlook of the future. It also helps a child feel valued and an important part of the community.

Improved social skills and psychological health One of the greatest benefits of sports for all children is the opportunity to help them develop their social and communication skills. What better place to learn how to win and lose than on the sports field, where emotions run high in a supportive and safe environment?

Children learn important life skills such as how to bounce back from failure, how to work with others, and how to make friends and keep friendships going.

Find out more about AllPlay or how you can make your community more inclusive at allplay.org.au

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Strains and sprains Playing sport can be all fun and games, but accidents happen to the best of us. Here are some of the most common sporting injuries and how to treat them – so you can get back out there faster.

Bonnie Palmer

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"Injury to the ACL can range from a simple tear to muscle coming right off the bone, in which case you would require a knee reconstruction."

Hamstring injuries You’re out on the field playing in your local footy match, and you’ve just run hard to get on the right end of a teammate’s pass. As you’re running, you feel a sharp pain in the back of your thigh that makes you come to a sudden stop. Yep – you’ve torn your hamstring.

As soon as you grab the back of your leg, the medicos will help you off the ground. They will ice the injured area and help you elevate it and you will most likely have the area bandaged.

This treatment should be repeated where possible over the next 72 hours.

Basically, you’ll be following the RICE method of treatment: •

Rest. Support the injured area and don’t use for 48-72 hours.

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Ice. Apply an ice-pack to the injured area when possible for 48-72 hours.

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Compression. Apply a firm compression bandage over the injured area.

•

Elevation. Keep the injured area above the height your heart at where possible.

Hamstring strains can generally take anywhere from three to eight weeks to heal, depending on the severity of the injury, and must be rested during this time. In more serious cases, surgery may be required to repair the tear, and recovery from that would take at least three months.

Anterior Cruciate Ligament (ACL) injuries The knee is one of the most frequently injured parts of the body. According to Sports Medicine Australia, “The ACL prevents the femur from moving forwards during weight bearing. It also helps to prevent rotation of the joint.”

Injury to the ACL (which runs down the outside of the knee joint) can range from a simple tear to a complete tear, in which case you would require a knee reconstruction.

Physiotherapist Adrian Pranata, who works out of Melbourne’s Motion Health, says there is good evidence to suggest that some ACL-injured patients can do quite well without surgical intervention and following the RICE treatment.

“There are clear guidelines with regards to the rehabilitation of ACL injuries,” he says. “This typically involves a nine-month intensive program of strengthening, neuromuscular retraining and sport technique retraining, before the athlete would return back to their sport.”

Ankle injuries Ankle sprains are another common sporting injury. These happen when ligaments in the ankle are torn, and are most common in sports where you twist and jump, like football, basketball and netball.

As with many injuries, the immediate recommended treatment is to follow the RICE protocol for 48-72 hours, as explained above.

The No HARM protocol should also be applied: • No heat • No alcohol • No running or activity • No massage As soon as possible you should visit a health professional. They may refer you for an x-ray to confirm the full extent of the damage. The majority of ankle sprains heal in around two to six weeks.

However, more severe sprains could take as long as 12 weeks to recover.

Plantar fasciitis The plantar fascia is a piece of tissue that runs along the bottom of the foot, connecting the heel bone to the toes and creating the arch in your foot.

Plantar fasciitis is a condition of pain that can be experienced when there is tissue damage in any part of the arch and can be extra difficult to heal because of its placement.

As a short-term treatment, you can take pain relieving medication.

According to Adrian, “There are other short-term modalities that are commonly used in the clinic to facilitate pain reduction, such as taping and manual therapy, which are basically massage and joint mobilisation.”

As a longer-term solution, many people end up adding arch support (orthotics) to their shoes.

Recovery training programs Adrian is keen to point out that every person has a body that will respond differently to treatment, so exercise programs must be individualised for each person.

“There is very good evidence to suggest that people who take initiative and take control of their conditions do better in the long-term than those who don't,” he says.

“Active interventions involve exercises focused on strengthening, postural training, stretches, yoga, pilates and aerobic exercises. You may need to look at other lifestyle changes too like diet, sleep, work-life balance, ergonomics and stress management.”

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Toothy trouble Your teeth are precious. Keep them safe during sports by wearing a protective mouthguard, and learn what to do in an emergency. Dentist Dr William Ha shares some safety tips.

Roughly two out of every 100 Australian children will have a reported dental trauma. The most common is injury to the upper front teeth, occurring without the use of a mouthguard.

Dental injuries range from fracturing of the teeth, to a change in position within the bone (including knocked out teeth), to fractures of the jaw bone, as well as lacerations and tears to the lips and gums. These injuries can be painful and can take substantial time and cost to treat.

Yes, you should wear a mouthguard To protect your teeth, mouthguards should be worn when playing sports, including during training. When a mouthguard is not worn, the likelihood of fracturing or having the tooth leave the mouth is doubled.

There are two main types of mouthguards – over-the-counter (boil and bite) mouthguards, and custom-fitted mouthguards made by dental professionals. Sports Medicine Australia and the Australian Dental Association recommend customfitted mouthguards. These are more comfortable and provide sufficient and consistent thickness (4 mm) around the teeth. Remember, the cost of an injury to the mouth far exceeds the cost of a custom-fitted mouthguard.

It takes time to become comfortable with mouthguards. Try wearing it at home before wearing it training and at sporting events.

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Mouthguard variations Most people have the top front teeth in front of the lower front teeth, and hence mouthguards are worn on the top to protect the top teeth. People who have the lower front teeth in front of the top front teeth (an ‘underbite’) can sometimes benefit from a mouthguard worn on the bottom teeth instead of the top.

What should you do if you have a dental injury?

If you have braces, a custom mouthguard can be made with extra spacing around the braces so that it fits.

• If the tooth is dirty, rinse it in milk but don’t scrub or soak it.

Caring for your mouthguard Keep your mouthguard clean and in good condition with these simple steps.

• Rinse mouthguards under water after each use and leave in a wellventilated plastic box. If it becomes smelly, the mouthguard can be submerged in mouthwash or vinegar to disinfect it.

• Avoid heat as that will warp the mouthguard. That means avoid warm water, direct sunlight or leaving the mouthguard in hot cars.

• Replace mouthguards that no longer fit or are damaged. New mouthguards are likely to be needed every year in growing children as the shape of their jaw is changing.

• If a mouthguard is uncomfortable, talk to your dentist as adjustments are possible.

If a dental injury does occur, take action immediately: • Contact your dentist as soon as possible.

• If a tooth is knocked out, find the tooth and hold it by the crown but not the root.

• Place it back into its socket. Biting on a clean cloth can help it stay in place.

• If it cannot be replanted, transport it in milk or saliva or wrap it in clingwrap and see your dentist as soon as possible.

• Consult medical help ASAP if the injury resulted in changes in vision, changes in consciousness or memory, fluid leaking from the nose or ear, or changes in movements of the jaw or open wounds.

Get tooth savvy The free app ToothSOS (created by the International Association of Dental Traumatology) provides further information on dental injuries and mouthguards. Find it in the Apple or Google Play app stores.

“Roughly two out of every 100 Australian children will have a reported dental trauma. The most common is injury to the upper front teeth, occuring without the use of a mouthguard.”

Do those teeth need a check-up? Get 100% back Medibank Extras gives you 100% back on your annual dental check-up and clean at any Members’ Choice dentist (excluding x-rays), once your two-month waiting period has passed. Find out more at medibank.com.au

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Young at heart Can playing like a child make you a better adult? Here’s why we should all make time for exploring, creating, dreaming and experimenting.

Milly Edgerley >>

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We tend to be rather dismissive of ‘play’ as adults. Adulthood, and all the associated responsibility and stress, cultivates a feeling that everything we do should have a purpose. After all, if it doesn’t why should we take time out of our busy schedule to do it?

This is the very antithesis of play: in play the act is more important than the outcome and it’s both voluntary and pleasurable rather than ‘useful’.

But what if play was more important than we realised? What if play was the key to being a ‘better’ adult?

How we play in our youth is how we prepare for adulthood.

Play is how we navigate social groups, learn how to manipulate objects, solve problems and develop the ability to take risks and cultivate our imagination and creativity as children.

Bearing all of this in mind it seems reasonable that play could help us foster these skills in later life.

Why should we play?

Research conducted by the University of Illinois in 2013 revealed that playful individuals actually experience less perceived stress than those who had lower levels of playfulness.

Playful adults were much more likely to be able to use adaptive coping styles when confronted with stressors. They were also more likely to meet and adapt to challenges rather than trying to escape them. The study concluded that embracing playfulness can make us more resilient: a useful attribute for any adult trying to navigate modern life.

However, play is so much more than an outlet for stress – it can actually form the basis for how we empathise and make connections with others. EEG and other imaging technologies have shown that when a mother makes faces and silly noises whilst looking into the eyes of her baby the right cerebral cortex, which organizes emotional control, becomes ‘attuned’ in both infant and mother. As such this kind of interaction begins the very process of creating empathetic circuits in the brain.

Why do we lose play?

The natural tendency to play is innate, so it seems strange that we lose it as we grow older.

Daniel Teitelbaum, facilitator of ‘The Serious Business of Play’ workshop at the School of Life in Melbourne, suggests that as we move into adolescence we squash our desire to play in order to distinguish ourselves from our childlike selves.

When we become fully fledged adults, with all the associated rights and responsibilities, we make fulfilling our commitments the centre of our worlds. It’s how we judge ourselves on being ‘grown-ups’.

Our avenues to relieve those stresses become entirely ‘adult approved’ activities: eating out, drinking, going to the movies, reading a book. Whilst these are excellent uses of our time it leaves little room for playfulness and we often choose the same leisure activities time and time again. Rather than limiting our choices, a playful approach opens us up to new possibilities.

Daniel says, “Expanding our experiences expands our ability to approach new situations, feel confident and resilient in handling challenges and broadens our understanding of ourselves and the world.”

How can we get it back?

Daniel suggests that getting back to playfulness starts with identifying with how you played as a child. Pioneered by Dr Stuart Brown, founder of the National Institute of Play, this idea involves tuning into the kind of play that sparked your creativity as a child and applying it to your adult life.

Brown outlines eight ‘play personalities’ that allow us to tap into what made us tick as kids. For example the ‘kinesthete’ finds joy in moving and physical play, whereas the ‘explorer’ finds theirs in new experiences, whether physical, mental or emotional.

For some, physicality plays no part at all. Loved make believe games? Perhaps you’re a ‘storyteller’ who finds motivation in unlocking and bringing stories to life. If colouring was what kept your absorbed you might be an ‘artist/creator’ who finds joy in making things as an adult.

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Young at heart / Milly Edgerley

"Playful adults were much more likely to be able to use adaptive coping styles when confronted with stressors.

They were also more likely to meet and adapt to challenges rather than trying to escape them."

This individual approach comes as a surprise and relief to someone like me, who never really found joy in the rough and tumble aspects of play as a child. Rather this approach allows me to really think about what it is that sparks my creativity and how I can carve out time for it in my day to day.

We can apply these principles at work too. What if, like children, we approached tasks with a sense of freedom and a willingness to get creative even if it doesn’t necessarily lead to the right answer? What if we gave ourselves permission to explore ideas without the limitations of a time slot or stopped being scared of ‘getting it wrong’?

If we truly understood what sparked our creativity, be it storytelling, creating, exploring or collecting and how to manifest that passion into our work, we might uncover opportunities or ideas that wouldn’t have presented themselves otherwise.

Try Daniel’s workshop, The Serious Business of Play, or plenty of other stimulating classes at Melbourne’s School of Life theschooloflife.com

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The world laughs with you It’s a sparkling feeling, warming your whole body.

It bubbles up inside you and spills out, and the release is a rejuvenating rush of chemicals. Laughter revitalises us, soothes us, makes things brighter.

And it’s contagious in the best possible way.

Rebecca Howden

A group of people gather in a leafy park.

There’s nothing funny, but they slowly start to laugh, hands on stomachs to feel the gentle, rhythmic rise and fall.

The laughter becomes louder, brighter, bolder – a cartoon “HA HA HA”. After a while, it begins to dissolve into genuine laughter, flowing freely, unstoppably.

The group laughs together, huddled in a circle, until it’s time for a deep breathing break. Everyone is flushed, blissful, eyes glittering.

In a serious world, a bit of playful release can make all the difference.

Laughter yoga is designed to give you that break, combining deliberate laughter and breathing exercises from the yoga tradition to soothe stress, brighten moods and create a lively, social energy.

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Laughter can be revitalising. It can loosen the grip of sadness and tension, even if it’s just for a moment. As American physician and philosopher William James once said, “We don’t laugh because we’re happy. We’re happy because we laugh.”

The first laughter yoga club was held by family physician Dr Madan Kataria, in a park in Mumbai in 1995. Today, Dr Kataria heads Laughter Yoga International, a global movement with thousands of social laughter clubs in over 100 countries.

The magic of laughter Scientists have long been intrigued by how laughter works – why we do it, why it makes us feel so good, and how it impacts our minds and bodies.

There’s a lot we still don’t know, but

there is some evidence to suggest that shimmering, happy feeling it gives us is real, and could improve our wellbeing in more ways than one.

When you laugh, you draw others into that playful, effervescent space.

Laughter can be a powerful way to create social bonds, collapsing barriers between people. A 2015 study at University College London showed that people who had a good laugh together shared significantly more intimate information with one another – a key element of strengthening relationships.

This social effect is something laughter yoga therapist Mahes KaruppiahQuillen, President of Laughter Clubs Victoria, sees every day in her work. >>

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"Laughter is the shortest distance between people we laugh with them, not at them. It's universal, without any language or cultural barriers.

>>

“Laughter is the shortest distance between people – we laugh with them, not at them,” Mahes says. “It’s universal, without any language or cultural barriers.

“The bonding qualities of laughter allow us to feel emotional closeness to people. It is something deeper than just biology. It is a part of the mystery of laughter that we have yet to solve, but most of us have experienced.”

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The real magic of laughter though, may be that it just plain feels good.

It’s a pleasurable feeling that brings a childlike sense of play and joy to your life, giving you vital distraction from all your worries, and helping you cultivate a more positive headspace.

“When you start looking at life with starry eyed amazement and amusement, you start and end the day on a happy note,” Mahes says. “Regular doses of

laughter and play also take the work out of staying in love with life, while enjoying the journey all the way.”

Mahes is one of the few laughter therapists to have been personally trained in India by Dr Kataria. Here, she shares some more on the philosophy of laughter, what to expect from a laughter club session, and how to get into the laughing spirit.

The world laughs with you / Rebecca Howden

WHY DO YOU RECOMMEND MAKING TIME

THE IDEA OF FORCED LAUGHTER CAN

TO LAUGH EVERY DAY?

FEEL A BIT STRANGE TO SOME. CAN YOU SHARE SOME ADVICE FOR PEOPLE WHO

Laughter gives us a natural high and ramps up our joy and happiness meter.

It allows us to be naturally in the moment, and live more mindfully and consciously.

The fun and play element in laughter yoga allows for the inner child within us to be happy.

Laughter yoga is based on the belief that voluntary laughter exercises provide the same physiological and psychological benefits as spontaneous laughter.

Everything including work, study and daily chores becomes less burdensome and more fun with the injection of laughter.

Laughter also has the potential power to defuse painful emotions like anger, anxiety, sadness, fear and boredom with the release of happy chemicals.

Once you get into the group dynamics and laugh, it becomes easier. For those who find it hard to get started, it becomes easier once they understand the concept and get involved in the happy banter and camaraderie and willingly join in the laugher.

WHAT HAPPENS IN A LAUGHTER

Most often, it might just be the first few minutes of indecision, but as the session progresses and the mood becomes electrifying, most people happily join in.

Members of the club are good at making other feel welcome and happily support guide the new ones.

YOGA SESSION?

Laughter yoga is done in groups, with eye contact, playfulness and instructions on laughter exercise from a trained leader to the participants. It is growing into a worldwide community of like-minded people who believe in unconditional laugher and fellowship.

MIGHT FIND IT DIFFICULT TO LOOSEN UP AND GET INTO THE SPIRIT?

WHAT ARE SOME TIPS FOR GETTING THE MOST OUT OF LAUGHTER YOGA?

Half an hour is the normal session time.

The trained laughter leader who conducts the session gets everyone to start with warming up laugher exercises. For the rest of the time, various laughter exercises are shown for the group to follow. After every two bouts of laugher, a breathing session follows.

Join in with an open mind, be massively curious and be ready to be amused and amazed. Learn the exercise routine, keep coming back for more and enjoy all the benefits of laughter with the happy camaraderie that happens as well.

We end up doing six to eight exercises of laugher in a session, finishing with a positive affirmation. With the 30-minute fun and free sessions offered by laughter clubs, participants take home the healthy habit of deep breathing, with the laughter yoga exercise they come to enjoy. Most often, members go for coffee after the session.

Medibank is proud to partner with Laughter Clubs Victoria as part of 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

HOW WOULD YOU DESCRIBE THE GROUP ATMOSPHERE?

Happy, cheerful, friendly, excited, merry, glad, jovial, exuberant, in high spirit.

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Brick by brick Playing with colourful building blocks can help you tap into the creative, emotional and innovative parts of yourself. Welcome to the world of LEGO Serious Play.

Melissa Kuttan Illustration: James Lake

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“Lego Serious Play is based on the idea that when we tinker with our hands, we better understand and learn concepts in our minds.”

Remember how fast the hours would slip by as kids? In imaginary worlds with our imaginary friends. Playing house with our Barbies or Bratz. Or as most of us remember – building new worlds LEGO brick by LEGO brick.

Before digital tablets dominated our children’s eyeballs with games and YouTube, there was a time when we sat for hours building, destroying and creating whatever we desired as ‘Master Builders’ of our own universe.

You can tap into that again, and you absolutely should. Psychologist Dr David Whitebread, author of The Importance of Play, says, “The value of play is increasingly recognised…as the evidence mounts of its relationship with intellectual achievement and emotional wellbeing.”

The art of Serious Play Much like the wellbeing trend of mindful colouring, adult play (or ‘Serious Play’) is becoming an increasingly popular tool for adults to better engage the emotional, creative and innovative parts of their brains.

LEGO Serious Play (or LSP) is the most widely known method. With its engaging hands-on and minds-on approach, it enables players to communicate with increased confidence, commitment and insight. It almost sounds too good to be true for a pile of shiny, plastic toys.

Expert in LEGO Serious Play Michael Fearne simply sees it as a fresh way for

people to have better conversations by combining kinetic, visual, metaphorical ideas and stimuli.

Taking notes from the famous Swiss psychologist Jean Piaget, LSP’s psychology is based on the idea that when we tinker with our hands, we better understand and learn concepts in our minds. Working with tangible visuals can produce a stronger emotional reaction than words alone, and this helps to create a common story or language to ease problem-solving and understanding. In Michael’s experience facilitating business workshops, it allows the whole person to come to work instead of just the ‘work person’.

The three core benefits of LSP, according to Michael, are the abilities to start thinking differently, talking differently and listening more. As our world becomes increasingly distracting and its players more attention deficit, many may find these activities particularly helpful in engaging and motivating themselves over longer periods of time. In fact, in 2009 the method started to be used by schools and universities to help facilitate better dialogue and creative ideation.

The LEGO method In a typical workshop run by Michael or other LSP facilitators, players create LEGO models based on an abstract or meaningful idea about themselves, their work or a particular issue, using only the

blocks in front of them, within a limited amount of time. Players then explain their creation to others – a process that helps deepen their understanding of each other and bind them socially as they continue to play.

Michael has observed many moments of personal revelation sparked through this process. “I’ve seen some cry in workshops through uncovering and sharing something powerful from within themselves,” he says.

While LSP is still primarily used in corporate environments, Michael believes it has potential in any field where better conversations are needed – like the breakdown of personal relationships or in having difficult conversations with your kids. For him, while it’s not a cure-all for every problem, it’s a tool that gets unique results.

As LSP was made open-source by LEGO in 2010, there are numerous free online sources for those interested in taking up the approach as creative therapy. “It’s great to try it out for yourself with a pile of LEGO and see if you connect,” says Michael. “The most important thing is to experience it hands-on.”

For many players, it can be a new way to learn and listen through a common language. But for you, it might just take you back to the sandbox where the only creative limit was your imagination.

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Pure imagination Creating playful moments with your child not only helps you bond – it has huge benefits for your little one’s social, emotional and cognitive development. Deakin University play therapists Professor Karen Stagnitti, Dr Judi Parson and Kate Renshaw share some ideas.

"Play and being playful are important for mental health and wellbeing, for adults as well as children."

What are your memories of playing as a child? Do you remember where you were, if you were with friends, the smell of the environment, the feel of the objects you were playing with? Can you remember your favourite games and play activities?

In truly playful moments, these memories can bring a smile to your face and maybe feelings of pleasure, freedom and innocence.

Play and being playful are important for mental health and wellbeing, for adults as well as children. We now know, due to research on the brain and play, that when children have creative, playful moments in play, they feel pleasure and joy.

A lot of the brain 'lights up' when we play.

But playful interactions, with responsive parenting, are also important in developing a child’s cognition and emotional and social understanding. From research in this space, we know that play allows children to experiment with playing roles, sharing ideas and creating characters and fictional stories.

Most of all, children can think about ideas, initiate and problem solve.

Even as adults, playfully engaging with our children gives us pleasure too. You are your child’s greatest joy and you play an important role as facilitator for playful moments – creating the physical spaces for play, opportunities for play, and the provision of a range of play materials.

The most creative opportunities for play are unstructured spaces where possibilities are presented to children, as opposed to the parent dominating activities. When a parent dominates and directs the play, the pleasure of playing can disappear for a child, as they have less chance to contribute and initiate their own ideas. In contrast, when a parent facilitates playful moments, the child and parent enjoy the time together and their relationship strengthens.

In creating playful moments, we sow the seeds for children to explore and be curious, which can carry on through life. >>

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Get playful Here are a handful of fun, creative ideas to try.

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Spontaneous fun. Playful moments can be created spontaneously, playing peek-a-boo or pulling silly faces. You could call this being playfully weird! You just have fun, and don't worry about what you look like or what people think.

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Sensory fun. Make play dough or slime – things that are fun to feel and use in whatever creations you like. Or tantalise your senses by smell. Pick lavender flowers and leaves from herbs such as sage, rosemary, oregano and mint.

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Outdoor fun. Walk outside and engage your child in a game about what they can hear and see. Can they hear birds? The wind? Dogs barking? What can they see? Maybe try a game of 'I spy...'

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Food fun. Playful moments can happen in the kitchen where your child can help you make a cake, biscuits, or another treat – and then they can lick the bowl!

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Construction fun. Create your own cubby house. Inside you could use sheets, blankets, tables and chairs. Throw the sheets over a table or a couple of chairs to create a space to crawl into.

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Everyday fun. Create moments for play by providing access to everyday objects and inviting your child to explore them in a special basket or tub. Include a variety of objects such as kitchen utensils, or objects from the garden such as nut shells, flowers, leaves, sticks.

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Creative fun. Pretend objects can be different things. For example, boxes can be cars, beds, tables, caves, an oven, a house and so on. Cloth can be grass (green coloured cloth), ocean (blue coloured cloth), deserts (fawn coloured cloth), and snow (white cloth).

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Role play fun. Create spaces where you can join your child in role play. For example, different rooms could be different houses and the children can make letters and then deliver them to different rooms in the house. In each room there is a character waiting for their letters and maybe you will be in one of the rooms. You could also create a space for a shop, where the children create the products to sell to ‘customers’ (you!)

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Fantasy fun. For children who are three years or older, creating playful moments in fantasy play can take you to another place where anything is possible. For example, you might be a superhero with special powers which the child chooses.

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Interactive fun. On a smaller scale, try creating playful moments with figurines and small toys where the child can manipulate the toys and have the characters interact with each other.

Wellbeing

Pure imagination / Professor Karen Stagnitti, Dr Judi Parson and Kate Renshaw

Slime recipe Ingredients 250 ml PVA glue 1 to 2 drops liquid food colouring (optional) 1/4 cup glitter (optional) 1 teaspoon baking soda 2 to 3 tablespoons saline solution (i.e. contact lens solution) Method Pour the glue into a medium bowl.

Stir in the food colouring and glitter, if desired. Add the baking soda to the glue mixture and stir until smooth.

Pour in 2 tablespoons of the contact lens solution and stir slowly. The mixture should begin to harden, becoming stringy. Continue mixing slowly until a ball of slime forms.

Pick up the slime and work between your two hands, until smooth. If the slime is particularly slimy, work in another ½ tablespoon of contact lens solution as needed.

Playdough recipe Ingredients ½ cup salt 1 cup plain flour 2 tablespoons cream of tartar 1 cup water 1 tablespoon oil 3 drops liquid food colouring Method Mix all ingredients together in a medium sized saucepan. Stir over heat until dough is pliable. Allow to cool and store in a well-sealed plastic bag or container.

Learn more about child play therapy at deakin.edu.au

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When cells go rogue Autoimmune diseases like type 1 diabetes, multiple sclerosis, lupus, coeliac disease and rheumatoid arthritis have no cure and millions of sufferers. They could also have the same root cause, says Garvan Institute immunology expert Professor Christopher Goodnow.

When it comes to fighting infection, the body’s immune system is a master strategist. It can identify pathogens and viruses and destroy them to protect us from disease.

But sometimes the immune system gets confused and can’t tell the difference between the invaders and our own healthy cells. The immune system begins to attack itself.

This is called an autoimmune response, and it’s the basis for an enormous number of devastating diseases you might never have guessed were related – like rheumatoid arthritis, multiple sclerosis and type 1 diabetes.

An autoimmune disease will affect one in eight of us at some point in our life. Incidence is on the rise, and they’re all currently incurable.

We know autoimmune disease occurs when the body attacks its own tissue, we know the symptoms, we have methods to manage these diseases as best we can and we know what to expect when someone’s diagnosed.

What’s less clear, and what the Garvan Institute of Medical Research is trying to answer, is why the immune system is doing this, and whether it’s curable. Our Hope Research project will look to track down the rogue cells at the root of 36 autoimmune diseases. Our ‘most wanted’ list includes coeliac and Crohn’s diseases, multiple sclerosis, type 1 diabetes and rheumatoid arthritis.

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What causes autoimmune disease?

About a decade ago, I theorised there was a common cause for all autoimmune diseases – disruptions in the immune system’s process, creating a cell in the immune system that has gone ‘rogue’. This cell becomes the ‘ringleader’, cloning itself into an army of cells that attack the body.

So even though we’ve had a pretty good idea as to what might cause autoimmune disease for some time, we didn’t have the technology to be able to test the theory. Recent advances in genomics now give us the ability to isolate the individual disease-causing cells – the rogue clones – from blood. This has far-reaching implications for the management and treatment of these diseases.

Finding the culprits In people with active autoimmune diseases, we can now find these rogue cells circulating in the blood through gene sequencing the single cells.

We’ve already made extremely exciting progress in this area.

In a pilot study for Sjögren’s syndrome (an autoimmune disease that attacks the moisture-producing glands of the body), the results were nothing short of spectacular.

In one patient, we saw an increase in the number of rogue clones in her blood as her disease progressed. Once we identified the disease-causing rogue clones in Sjögren’s syndrome, we treated it with an immunosuppressive drug. In response to the therapy we saw the number of rogue clones drop dramatically. This means we can use rogue clones as a direct measure to establish, almost instantaneously, whether a therapy is working. That’s a huge step forward in treatment.

But most important was that the rogue clones could be detected in a blood sample from 2011 – which was when she still only had mild symptoms. That’s our window of opportunity for treating people before the disease causes permanent damage.

Our next goal is to identify a weakness in the rogue cells.

From there, we’ll look to match existing immunotherapy treatments to eradicate the rogue clones completely, based on the genetic profile.

By screening for rogue clones in the blood, we hope to prevent the rogue cell from forming their army of clones, effectively stopping the disease before it is even felt.

For information on the study, contact the Garvan Institute of Medical Research. garvan.org.au

“Recent advances in genomics now give us the ability to isolate the individual diseasecausing cells – the rogue clones – from blood. This has farreaching implications for the management and treatment of autoimmune diseases.”

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Puppy playtime Is your dog bored? Getting plenty of play is important for your dog’s mental and physical health – and for preventing behavioural problems. Here are a few ideas to keep your pup’s tail wagging.

Sophie Jackson

My border collie Mac has that working dog kind of energy. The type of energy that would keep him chasing a frisbee until he literally collapsed from exhaustion. And he seems to be intelligent enough to outsmart both me and my husband.

Living in inner city Melbourne with a small yard, I often wonder if he gets bored. And if there are things we can do to make sure he gets the mental and physical stimulation he needs.

To find out, I spoke to certified dog trainers Ebony Aitken-Thorpe and Sandy Lumber from Positive K9 Training about doggy boredom, and what you can do to keep dogs physically and mentally stimulated.

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Signs your dog is bored “Every dog is different and will have individual signs to indicate they’re bored. The behaviours they tend to display include destructive behaviour, vocalisation, attention seeking behaviour, or obsessive behaviours like tail chasing, shadow chasing, obsessive licking or pacing,” advises Sandy.

However, she stresses that these behaviours can also be signs of separation anxiety, and seeing a certified dog trainer can help you to tell the difference.

If your dog is bored, it’s not necessarily a sign you should jump up off the couch to keep them entertained. While it’s not okay for your dog to be constantly bored or under-stimulated, it’s okay and even essential for your dog to learn to be calm and switch off sometimes.

“It is important for every dog to learn that outside is for fun, excitable activities, whilst inside is for calm cuddles and casually wandering around, and for all the household members to maintain this expectation,” Ebony says.

Based on this advice, my dog Mac definitely won’t be enjoying any more games of fetch down the hall.

Physical and mental play ideas Most breeds were originally bred for a purpose, whether that be herding, guarding livestock, hunting, retrieving fowl or something else. It’s in their nature to use their brains and all that energy on a daily basis. That’s why play is so important for their development, and to prevent behavioural issues.

Here are some of Ebony and Sandy’s tips for keeping your dog happy and healthy.

Train, train, train Most dogs love to learn, and love to please. Obedience training is a rewarding and important part of owning a dog. Not only does it give them a mental challenge, it teaches them to learn, have self-control and handle a little bit of frustration. So why not use your dog’s next meal for a training session?

Mix it up Just like us, dogs get bored of the same old walk day after day. Try to take your dog to new and exciting places each week.

It will give them a chance to explore new sights and smells, and ensure they’re comfortable in different places.

Play with their food Make your dog work for their food. Fill a food dispensing toy, for example a Kong, with kibble or frozen food. You can also use an empty water bottle (with all the small plastic pieces removed) or an egg carton with holes in it. Sprinkling food

across the yard is also a good way to engage their natural urges to search and sniff, and build a good association with outside. On hot days, you can try freezing water and treats inside an ice-cream container to keep them cool and entertained.

Send them to school Obedience, herding, agility, nosework, tracking, flyball – there are loads of classes out there for dogs designed to give them a good mental and physical workout. They can be lots of fun for owners too. Check in with your state dog club (for example, Dogs Victoria) for recommendations.

Get them chewing If you’re out and about, giving your dog a chew or bone can help keep them entertained throughout the day. Pigs ears, bully sticks and kangaroo tendons are a few chews to choose from.

If you’re giving them a bone, make sure it’s a non-weight bearing bone that they can crunch up and ingest, like brisket

bones, lamb necks, kangaroo tails, chicken wings and chicken necks. Large marrow bones can damage their teeth.

It’s also important to watch them with their bones the first few times to make sure they don’t swallow them whole.

Check with your vet if you are unsure.

With all this advice in mind, it looks like there are no more easy meals in Mac’s future. And we’ve got one more great excuse to head out on more dog-friendly adventures!

Care for your dog with Medibank pet insurance We know how much you love your pet.

Medibank pet insurance gives you the peace of mind of knowing they’ll be looked after should the unexpected happen, with up to 80% back on eligible vet bills. Check out the cover options to best suit you and your furry friend at medibank.com.au/pet

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The grown-up gap year The gap year: that distinctly Australian rite of passage where school leavers travel the world with a backpack and their savings. But is it possible for those of us further along in life to enjoy this potentially life-changing experience?

Kasia Kaczmarek

Like a sabbatical, a grown-up gap year can offer a much-needed emotional rest from work or everyday life. Taking a few months off to travel can be a means of self-discovery during a period of transition, such as after a break-up, the death of someone close, children leaving home, or changing career or workplace.

It can also revive and reenergise you if you’re feeling burnt out.

When digital analyst Laura’s marriage broke down, she decided to revisit the things she’d dreamed of doing when she was younger. “I got to a point where I thought, ‘You know what? This isn’t what I want. I’m not happy.’ I’d always wanted to travel to South America and after two years in my job it felt like a fairly good time to move on.”

For legal professional Sam, seven years of study followed by two years working in a high-pressure industry left him feeling burnt out. “I was in my late 20s and all I’d done was study. So I decided, ‘That’s it, I’m buggering off for as long as I can.’”

It’s well established that travel can change your perspective, but there’s even more compelling research on how a gap year can lead to personal growth.

A 2013 study published in the Journal of Psychology found that new and exciting activities (like the ones you have when you travel) can increase your sense of self-expansion, or how you feel about yourself and your ability to accomplish new things. And self-expansion has been

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linked to increased creativity and greater motivation to stick with difficult tasks.

Laura’s year in South America, and especially her experience of walking the Inca Trail, led to big changes both personally and spiritually. “Being alone changes the way you think about life. I had a lot of conversations with myself.

A lot of time to think ‘What do I want to focus on when I get back?’”

Before his gap year travelling around the US, Canada and the UK, Sam was unsure about his career direction. On returning home, he took a role in a niche field he hadn’t previously considered. “I think that was the point of taking the trip,” he says.

If the thought of throwing caution to the wind and setting off without a plan seems a bit daunting, it can help to give yourself some goals. Digital producer Blair says, “When you’re travelling for that long it’s important to have something else, otherwise you get to a point where you think, ‘What am I doing. What’s the point of this?’” He chose three things to achieve while away: learn a language, practice photography, and get his scuba diving certificate.

There are also organisations that offer international volunteering opportunities for skilled workers. Just make sure to thoroughly research the organisation before applying. You can read about responsible volunteering on the smartraveller website.

Before you go You might be travelling like a student but there’s no reason you can’t prepare like an adult.

Save some money Decide where you want to go, and how long for, then figure out how much you’ll need to cover it. Or you could work backwards and choose a location and duration based on your savings. Before his trip to Canada, Blair saved for about a year. “I downloaded an app called Daily Budget, was careful about my spending and just saved.”

Also leave some money to cover living expenses when you return, as you might not have an income right away.

Get your house in order Rent out your home if you’re happy to move things into storage, or get a house-sitter if you have pets. If you need to put your fur babies in a kennel or cattery, book this well in advance. And make sure your home and pet insurance are up to date.

Organise your visas Leave yourself plenty of time to arrange visas for all the places you want to go, and make sure your passport is valid for at least six months past your return date.

See your doctor For some countries, you’ll need to get vaccinations six to eight weeks before you travel. If you take regular medication, you might want to travel with enough to cover your trip. Just make sure to have the prescription with you when going through customs. It’s also smart to take out travel insurance in case anything goes wrong.

Plan your trip... but not too much Depending on where you’re going you might want to have some internal flights and accommodation locked in before you go, but don’t be afraid to leave a few things to chance. Blair says, “Have a rough idea, but be flexible. Because you might go somewhere and completely love it, and you don’t want to be restricted by your next hotel booking.”

If you’re on a budget, housesitting websites offer free accommodation in return for pet or plant care, or you could try couchsurfing.com if you’re ok with not having your own room.

Having the courage to take a prolonged trip away on your own can have profound effect on your life, and happiness. Sam says, “It gave me a greater sense of confidence in myself.”

Laura’s trip made her realise “I’m strong enough and independent enough to do anything I want on my own.”

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Tiny travellers Going overseas with a baby is a very different type of holiday. But with a little extra preparation, it can be a fun and memorable experience for everyone. We asked some well-travelled families for their best advice, so you can relax and enjoy your trip.

Rebecca Grant

Prep like a pro Plan your holiday around your new lifestyle, not your old one.

Think carefully about where you go, where you will stay and what you want to do. It helps to ask other parents about their favourite family holiday destinations for inspiration. It’s also a good idea to try to book everything before you go – including transfers with a car seat if possible.

Don’t over pack. Yes, baby things can take up a lot of room – but pack carefully and try to only take one suitcase. Your baby doesn’t need a pile of toys, and if you can usually buy extra nappies and baby essentials at your destination if you need to. Trust us on this one, it’s hard to lug around two suitcases, carry on, and baby!

Accommodation is critical. Think about where your baby will sleep. Is there a safe bassinet or cot available, or do you want to bring your own? Is there a separate space for your baby to sleep? You probably don’t want to be going to bed at 7pm with your little one. So if you’re staying in a hotel and can’t get a second bedroom, try to find somewhere that you can squeeze a portacot in a separate space – it might be the bathroom, even a hallway or a walk-in wardrobe.

A travel pram can be a great buy. A great tip is to go for the lightest, smallest travel pram you can find. It’s also handy if you get one that has a bit of room underneath. Some friends swear by the BABYZEN YOYO. It’s so compact and light that it can be taken on board as cabin luggage, and it’s easy to fold up when you’re in a small restaurant or hotel.

You can also check out sites like Airbnb for more relaxed, homey options – and lots are geared up for travelling families with high chairs, toys and cots ready and waiting.

Make sure you’re covered. Travel insurance is always a must.

But when you’re travelling with a baby that added peace of mind is extra important. Medibank travel insurance gives you hospital, accident and medical evacuation expense cover while you’re travelling.

Baby carriers are compact and convenient. Carriers are great for the airport and perfect for places where the footpaths aren’t pram-friendly. Our baby loves his Ergobaby carrier - and for our trip to the tropics we purchased the summer version and carried him on our back so he wouldn’t get too hot. It was so easy to get around with, we didn’t need a pram. >>

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“Times have changed in the way you holiday - embrace it!

Instead of focusing on what you can't do now you have a baby, look forward to all the things you can do." >>

Ready for take off Research flight options. seatguru.com is great for this. The flight times can work in your favour based on naps, and the plane type and seating options are handy to know in advance when selecting your seats.

Book a bassinet. With infants, always request the bassinet if it’s available, and take some time to read through your airline’s infant policy – it may sound like a bit of a chore, but worth it in the long run as some differ. If you do get a bassinet, one mum swears by the CoziGo – an aeroplane bassinet cover that blocks light and movement, helping your baby sleep better. It can also be used as a cover on your pram while you’re travelling.

Pack your carry on wisely. Prepare snap-lock bags with plenty of nappies, wipes and sanitiser. Changing a baby on a plane can be tricky business, and it can help to have everything together.

Take a change of clothes for yourself, and plenty of clothes for your baby. If your baby is on solids, pack plenty of food and snacks in your carry on. Airlines will usually provide baby food if you request it, but it might not always be suitable.

Travel better with Medibank travel insurance.

Get a quote at medibank.com.au/travel-insurance

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Give your baby time to play before boarding. If your baby is active, make sure it has the chance to burn some energy before boarding. Some airports have kids' play areas you might want to check out. It can also help to take your time to board the plane. One mum said when they travelled, they boarded last for every flight. This meant they didn’t have to wait for everyone else to take their seats, and their little one had more time to play.

Time your feeds if possible. Time your breastfeeds, or give your baby a bottle, during take-off and landing. This can help minimise pressure on your little ones ears and if you’re lucky it might even put them to sleep.

Don’t stress if your little one is being difficult during the flight. Other people have been there and understand what you’re dealing with – and stress creates stress – so try to roll with it. If you’re travelling with someone else, share the load so you each get a break and a chance to rest.

Some families like to sit in separate rows so each adult gets a little chance to relax while the other is on baby duty.

If you’re travelling solo with a little one, don’t hesitate to enlist the help of cabin crew on planes – they’re always happy to help.

Tiny travellers / Rebecca Grant

Have baby, will travel Don’t pack too much into your schedule. Pace your day and choose a few things to do rather than 20. Parks and gardens are great places to spend time as a family and embrace your new surrounds. It’s also a good idea to schedule some rest days.

Train travel is your friend. Trains are definitely a great way to travel with a baby – there’s a little more room, and it’s a little more relaxed. But do some quick research on the stations you’ll be travelling to and from, as some are great for babies and prams while others can be a little trickier to navigate.

Allow a little more time. For everything! Things take a little longer now you have a baby in tow. Just make sure you plan for it.

Relax your nap routine. While it’s good to give your baby plenty of opportunities to nap and rest, you don’t need to be a slave to your routine while you are on holidays – with long haul flights, different time zones and a new place, it’s pretty difficult anyway.

Babies, especially young babies, are pretty good at napping when you’re travelling or walking around.

Don’t stress if your baby stays out late some nights. Of course, babies love routine and a consistent bed time, and it will be easier on everyone if you get your baby to bed at a decent time most nights. But if you’re up for it, take baby out to dinner – let them experience the occasional night out with mum and dad and if you get home a little later, know that everything will be okay.

Times have changed in the way you holiday – embrace it!

Instead of focusing on what you can’t do now you have a baby, look forward to all the things you can do. Splashing around in the pool with a baby can be so much fun. And watching their little face light up as they experience something new is a real highlight.

Have fun Remember to enjoy yourself. It’s understandable that you might be nervous before heading overseas with your little one, and it certainly does take a little more preparation, but it’s worth it. Take lots of photos, create happy memories and enjoy this quality family time together.

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Editor Rebecca Howden

Art Director Rebecca Chik

Contributors Ashleigh Feltham, Nicole Dynan, Milly Edgerley, Christopher Goodnow, Rebecca Grant, William Ha, Jill Hnatiuk, Sophie Jackson, Kasia Kaczmarek, Melissa Kuttan, Sonya Krzywoszyja, Todd Liubinskas, Amanda Moore, Geoff Munro, Bonnie Palmer, Angela Palo, Judi Parson, Kate Renshaw, Anika Rouf, Mandy Sacher, Mirinda Smith, Karen Stagnitti, Tamara May

Illustrators 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.

Medibank is here to help you achieve better health. Our member magazine, be., is full of health advice and wellbeing stories to encourage, inspire and motivate you to feel better every day. Better health is important for everyone and be. magazine is dedicated to delivering news and information so everyone can simply say, with Medibank, I am better.

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