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TORCH FAT FAST EASY WAYS TO TRIM DOWN & TONE UP The New Science Of Lasting Weight Loss

g y n p o p r t a S H

POWER SMOOTHIES

A FLATTER STOMACH O HAPPIER HORMONES O MORE ENERGY NOW!

O

100 0 HOTTEST SWIMSUIT BUYS

(All Bodies! All Budgets!)

23 High-Speed Body Hacks

MAGZ_WH_1117

THE INSTA STAR ON BUSINESS, BODY IMAGE AND SELF-BELIEF

NOVEMBER 2017 DISCUSS 11

The latest health and wellbeing news

104

BEST BODY

23 Rise for slow exercise

Add some slow, steady moves to your workout and get a sizzling bod, stat

29 You can do this: basketball

WNBL is back on TV and we’re going to be glued to the screen! #lovinglife

32 The coconut oil backlash

Put down the bliss ball: let’s nut this out

61

BODY BY BRIDGES

SPRING IN A BOTTLE

34 Tech ch best be est st

Bye tangled cords – check out the best wireless headphones for your workout

36 The gut files

Know your kefir from your kombucha?

Here, the gut facts that’ll surprise you When it comes to wellbeing, nothing beats the magic of mother nature

LIFE ETC

43 Get your rocks off

Pop a crystal under your pillow and maybe your dreams will come true

46 Future joy of sex

What’s in store for your sex life

86 Is work-life balance a sham?

How to make saying ‘no’ and asking for a little help your new best friends

92 23 ways to love your body

Feel fitter, stronger and happier this summer. Aperol spritz optional…

98 Death of the period

What happens when you don’t have time for that time of the month

104 Your best body starts here

50 Postcard from Vietnam

Take a leaf out of Michelle Bridges’ book and discover the fittest you yet

53 5 3 Adventure, on four wheels

FOOD HUB

Our AFL girl crushes Melissa Hickey and Katie Brennan say hi from their hols Our Dep Ed Alice got out of her comfort zone and into an SUV driver’s seat

57 Your body on… a wedding 57

123 Eat clean, get lean

Queen of greens Sally O shares how to make your plate uber-delicious

What really happens to your body and brain when the confetti rains down

132 Smoothie anyone?

BEAUTY & STYLE

139 4 ways with strawberries

Power up your day with the healthboosting blends from our new book

61 Your spring party prep

Cheesecake, sushi, porridge and zoodles. Trust us, you’ll be hooked

66 Unchartered waters

If you can’t stand the kitchen, get out of the heat – and try these alternatives

70 100 best swimsuits of 2017

REGULARS

You’ll bolt over the finish line with our high-speed race-day prep plan

142 The joy of not cooking

The beauty of these products? They use zero H20. Your planet will thank you

80

NOT JUST PICTURE PERFECT

4

All bodies, all budgets, all 100% hot

FEATURES

80 Mogul in the making

Steph Claire Smith on business, body image and what gets her out of bed

7 Ed’s note

120 Subscribe to WH

8 The WH team

144 The winners’ list

146 Our kinda girl

PHOTOGR APHY: BEN DEARNLE Y; BETH CRUTCHFIELD AT HEARST STUDIOS; RODNE Y MACUJA; JEZ SMITH; STEVEN CHEE. ST YLING: TALIA KERSH. HAIR: BR AD MULLINS. MAKE-UP: FILOMENA NATOLI

40 Health-boosting power plants

123 KAZOODLES OF FLAVOUR

Nov

2017

ON THE COVER 80 THE INSTA STAR ON BUSINESS, BODY IMAGE AND SELF-BELIEF

TORCH FAT FAST 23

92

EASY WAYS TO TRIM DOWN & TONE UP The New Science Of Lasting Weight Loss

S trong Happ y

POWER SMOOTHIES

132

100 110 0 0 HOTTEST

70

A FLATTER STOMACH O HAPPIER HORMONES O MORE ENERGY NOW!

O

SWIMSUIT BUYS

(All Bodies! All Budgets!)

23 High-Speed Body Hacks

98

SAYONARA PMS

NOVEMBER 2017 womenshealth.com.au 5

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ED’S NOTE WHAT’S ON MY MIND

PHOTOGR APHY: STEVEN CHEE; STOCKSY; GET T Y IMAGES . HAIR: BR AD MULLINS. MAKE-UP: FILOMENA NATOLI. ST YLING: CHARLOT TE STOKES

O L L E H G N I R SP

Finally! It’s officially spring – the season of warmer days, sunshine, daylight savings and the sudden urge to throw off those layers and get moving. After months of hibernation, it’s the ideal time to refresh, reset and recharge everything from your fitness routine to your eating habits. The one thing holding many of us back? The motivation to actually do all these things. This issue, we spoke to one of Australia’s most successful women, Michelle Bridges. Check out our chat with her (and our exclusive plan from her new book, Keeping It Off) on page 104. Many years ago, in another interview with Michelle, I remember

THINGS I’M LOVING

her saying something that’s stuck with me ever since. Despite being one of the fittest and most driven people you’ll ever meet, some days even she doesn’t feel like working out. However, she drags her butt out of bed and does it anyway. The lesson here? There is no magical motivation fairy. When it comes to making positive change, the key is consistency, setting small goals and (most importantly) just getting out there and doing it! Pretty soon, you’ll be smashing through life milestones you never thought were possible.

Looking for more simple ways to feel fitter, healthier and happier – fast?

You’ll find them in this issue. Nourish your body from the inside out with 15 pages of deliciously clean recipes, from quick, easy bowl food to main-meal salads (p123). Outsmart stress and say goodbye to guilt with our special report, “Is work-life balance a sham?”

In a word, yes! In fact, many experts suggest that ditching the eternal quest for perfection so many women strive for could be the best thing you ever do (p86). Fire up your fitness with high-speed body hacks to help you tone up and trim down (p92).

And don’t miss our cover story on one of the smartest, nicest and most down-to-earth gals in the game, Steph Claire Smith. At only 23, she’s kicking major career goals and is on a mission to inspire other women to accept themselves for who they are (p80).

Just one of the many reasons we love her! ’Til next month – enjoy the issue.

SMOOTHIES!

Goodness in a glass: boost your health and energy with these delicious new WH blends (p132).

SWIMSUITS!

The 100 best picks of summer 2017. All the hottest trends, in one place. Ready, set, shop (p70).

SLOW EXERCISE!

Jacqui Mooney Editor @JacquiMooney

jacqmooney

Do less, achieve more? Experts say yes! We report on the rise of slow exercise, and what it could mean for your body and fitness (p23).

NOVEMBER 2017 womenshealth.com.au 7

THE TEAM

THE INSTA STAR ON BUSINESS, BODY IMAGE AND SELF-BELIEF

TORCH FAT FAST

WE MAKE IT HAPPEN

EASY WAYS TO TRIM DOWN & TONE UP The New Science Of Lasting Weight Loss

S trong Happy

POWER SMOOTHIES

A FLATTER STOMACH O HAPPIER HORMONES O MORE ENERGY NOW!

O

1100 00 0 0 HOTTEST SWIMSUIT BUYS

(All Bodies! All Budgets!)

23 High-Speed Body Hacks

Jacqui Mooney Editor Alice Ellis Deputy Editor Adam Williams Creative Director Lisa Balemi-Hughes Art Director

ON THE COVER Cover Star Steph Claire Smith Photography Steven Chee Styling Talia Kersh Hair Brad Mullins Make-up Filomena Natoli

Sally Hunwick Contributing Beauty Editor Alex Davies Features Editor Lucy Bode Features/Digital Content Writer Clare Baxter Contributing Junior Writer Charlotte Dalziel Digital Content Manager – Health Group Lauren Williamson Digital Content Editor Kate Fraser Head of Pictures – Fashion & Health Sascha Christopherson Group Picture Editor

Megan Mawn, New York City Ballet

DO YOU

Natalie Talevski Editorial Coordinator (02) 9394 2247 Hannah Hempenstall, Chrystal Glassman, Daniel Moore Content Management Team Michelle Bayley Head of Health (02) 9394 2264 Clarissa Wilson Brand Manager – Health (02) 9394 2647 Kayla Chapman Advertising Coordinator (02) 9394 2202 Angie Stavros Vic Group Sales Manager (03) 8636 7506 Jane McGregor Qld Sales Director (07) 3368 7486 Kathy Glavas Marketing Director – Health Courtenay Raman Marketing Manager – Health Melissa Wayne Marketing Executive – Health Kate Goggi Business Analyst – Health Pre-Media Solutions Digital Imaging John Virm Production Controller Calvin Simpson Production Coordinator Ruth Biehler Advertising Studio Manager Robert McIntosh Circulation Manager

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{discuss juicy news. shareable stats. convo starters

Spike your sleep

WORDS: CL ARE BA XTER . PHOTOGR APHY: STOCKSY

Having trouble getting enough zzzs?

Research published in the Journal of Agricultural and Food Chemistry found pineapple could be the answer to your sleep issues. Study participants who ate the fruit had a whopping 266 per cent increase in levels of melatonin, a hormone that regulates your internal body clock and tells you it’s time for bed. Try having a bowl for dessert – 100g will deliver around 80 per cent of your recommended daily intake of vitamin C. Now that’s double-duty fruit.

NOVEMBER 2017 womenshealth.com.au 1 1

{fitness

WORDS: ALEX DAVIES . PHOTOGR APHY: PETR A WIEBE CONCEPT/ TRUNK ARCHIVE.COM/SNAPPER MEDIA; @K ATIEBRENNAN

WORK YOUR CONFIDENCE Incentive to get your arse to that 6am sweat sesh: researchers at Canada’s McMaster University found just a half-hour of exercise gave women a body-confidence boost that lasted for at least 20 minutes post-workout. See you bright and early for a surf, mates!

SWAP THIS MANY MINUTES DAILY IN FRONT OF NETFLIX FOR HALF AN HOUR OF WALKING OR CHORES. IN A SEVENYEAR STUDY OF MORE THAN 400,000 PEOPLE, THIS EASY TRADE LOWERED MORTALITY RISK BY SIX PER CENT. Source: Medicine & Science in Sports & Exercise

Ropes yoga If your Tree Pose could use tuning up, try the latest yoga movement to hit Oz. With fans including AFLW player Katie Brennan, ropes yoga uses – you guessed it – ropes and other props to help you master poses, improve your alignment and try even more advanced stuff. In short, it takes your practice to the next level. Give it a go at Melbourne studio Universal Practice (universalpractice.com.au) and cross err’thing that even more classes pop up soon. Namaste.

NOVEMBER 2017 womenshealth.com.au 1 3

I call the match I take the field

I Lean Cuisine I beat the boys I fight for fit

Lisa Sthalekar, Crickket Commenta ator ® Re R g. g. Tra radeemaark of So Sociciciété été de ét de Pr des P od o uctstst Neesstltléé SA SA. Us Used ed und nder e liciceense Sim er impl plot ot Aus ustrtral alia i Pty Ltd. td. td

{weight loss THIS MANY CIRCUIT RESISTANCE TRAINING SESSIONS PER WEEK OVER 10 WEEKS HELPED WOMEN IN ONE STUDY CUT BODY FAT AND BMI, PLUS BOOST THEIR LEAN BODY MASS. MUSCLE UP! Source: The Journal of Sports Medicine and Physical Fitness

WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

SPICE UP, TRIM DOWN A healthy addition to your AM mug? Cinnamon.

Scientists at Ohio Northern University suggest this spice contains compounds called phenols that have anti-ageing and possibly even fat-burning properties. Cinnamon scrolls might not count.

SLIM-STAGRAM News worth double-tapping: that Insta feed can help you drop kilos. A University of Washington study found people who use Instagram as a food diary ate more healthily and stuck to their goals. How? Followers hold you accountable, while a grid of pics shows a snapshot of your diet. Be detailed in your posts, says Kathleen Vuong (@whatkateats), who lost nearly 5kg after starting a #fooddiary account. So, instead of ‘Awesome lunch today!’ write ‘Spicy salmon salad with green tea’ – specific captions help you remember and re-create meals.

NOVEMBER 2017 womenshealth.com.au 1 5

{beauty discusss GIMME LIP True story: as we age, our lips thin. “Collagen in the skin above the lip relaxes,” says dermatologist Robert Anolik. “This causes the upper lip to turn down and in.” However, the needle isn’t for everyone. Try these at-home formulations for more subtle volumising.

ROADTEST

GLOSS

Old-school plumping glosses used bee venom to puff. Now, pain-free peptides stimulate collagen to fill out lips, while shimmer fakes fullness instantly. We like Elizabeth Arden Beautiful Color Luminous Lip Gloss in Sweet Pink, $34.

MASK

Like a gel sheet mask for your lips, Skyn Iceland Plumping Lip Gels ($50 for 5) douse your smackers (and the surrounding skin) with advanced plant- and marinebased actives. After 10 mins, you’ll see more volume from the extra moisture, and your lipstick will go on smoother.

1 6 womenshealth.com.au NOVEMBER 2017

BALM

Beyond the ultranourishing combo of 100 per cent pure argan oil and moringa butter, Josie Maran Argan Lip Sting Plumping Butter, $33, uses a lip-plumping complex that boosts circulation in your pout for that luscious, full look – both instantly and long-term.

THE PROMISE: “To lift, tone, tighten and take years off your skin.”

THE PROCESS: Heat is applied to your face via a radio frequency, accelerating the production of new collagen and elastin fibres.

THE VERDICT: No pain, minimal redness and no need for a Samanthafrom-SATC face veil. My skin was noticeably smoother and more firm, as people commented on my “glow” the next day. I’m sold! This can be done in your lunch break before a special event, or book in 8–10 treatments for longer-lasting results.

COST: From $99 per treatment.

Visit clearskincareclinics.com.au

WORDS: CHELSEA TROMANS. PHOTOGR APHY: GET T Y IMAGES; RODNE Y MACUJA

Clarissa Wilson, WH Brand Manager, tried Clearskincare Clinic’s new 3D Skin Tightening Treatment

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{nutrition

Inulin

STEWING

B

C

ANSWER A. In a 26year study published in Diabetes Care, the other two approaches were linked with increased risk of type 2 diabetes when people did them on the regs, especially B. Researchers reckon the high heat may play a part. Mix up your meat tekkers by stewing, boiling or even simply pan-frying – surprisingly, the latter was associated with lower risk of T2D, possibly thanks to the use of healthy vegetable oils.

Steak’s up.

Our national toast-topper comes with a side of joy.

Victoria University scientists found Vegemite-eaters report lower levels of stress and anxiety, probably thanks to the B vitamins. Want more? A UK study suggests a daily teaspoon of Brit equivalent Marmite may upgrade brain function by raising levels of GABA – a neurotransmitter that softens signals in the brain that could otherwise overwhelm it. Top that.

18

WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

SUPER SPREAD

A

BARBECUING

What’s the best way to cook red meat?

ROASTING

A TYPE OF NATURAL DIETARY FIBRE THAT MAY SUPPORT GUT HEALTH AND PROTECT AGAINST CHRONIC INFLAMMATION. ONE OF ITS SOURCES IS PURE MAPLE SYRUP. PANCAKES IT IS! Source: University of Rhode Island

POP QUIZ!

See the potential in every capsule Because aluminium is inďŹ nitely recyclable, every used Nespresso capsule has future potential. Help give your capsules a second life by returning them directly to Nespresso through our national recycling network.

{health FLOAT MASTER

No phone zone

Seasonal affective disorder is a winter thing, right? Turns out there’s also a summer version. Both are caused by seasonal changes (in this case, light and heat) that can disrupt the internal clock responsible for your sleep and hormones.

If light’s your issue as summer looms, try to force your body into a strict pattern: a half-hour of natural light each morning (around 6.30am) along with a consistent bedtime. For heat, crank the AC and take cool baths. And check in with your doc to ask how to proactively manage your SAD. Source: Dr Norman Rosenthal, the psychiatrist who first researched SAD

20 womenshealth.com.au NOVEMBER 2017

THE NUMBER OF YEARS MANY PEOPLE HAVE TYPE 2 DIABETES BEFORE BEING DIAGNOSED. THIS OCTOBER, SUSS YOUR RISK WITH A FREE SCREENING

BY AN ADVISOR AT ANY PRICELINE PHARMACY. BOOK ONLINE OR HEAD INTO A STORE. Source: Diabetes Australia

WORDS: ALEX DAVIES. PHOTOGR APHY: STOCKSY

SUMMER FEELS, SORTED!

Sorry, guys – if you want to nix phone distraction while you prep for that meeting, turning it facedown on your desk isn’t gonna cut it.

Your best move for max focus?

Banish it to another room.

A University of Texas team found people who did that during a test outperformed those who put their phones on their desk, in a pocket or in a bag.

See the potential in every capsule Because aluminium is inďŹ nitely recyclable, every used Nespresso capsule has future potential. Help give your capsules a second life by returning them directly to Nespresso through our national recycling network.

Best Body H e a l t h a n d f i t n e s s i n s p o to f e e l a m a z i n g a l l ove r

THE RISE OF SLOW EXERCISE HIIT-ing it hard isn’t your only option.

Sacrificing speed for form could put you on the fast track to lasting results

By Siobhan Norton

23

A

It was the moment my instructor yelled “Smash it!” while cranking up the treadmill, I decided this wasn’t what I needed in my life right now. Don’t get me wrong – I love a tough workout. I want results in the smallest window; to go home and fall into one of those smug sleeps, knowing that I’ll ache the next morning. But after a stressful day, is being told to smash things really best for my body and mind? HIIT has become our go-to exercise mode. It’s designed to stress and shock your body, so your muscles are forced to adapt and your metabolism goes into overdrive.

Which is precisely why its fat-stripping, body-leaning credentials stack up. But how good is all that pressure? While HIIT’s proven to produce less of a cortisol spike than, say, long-distance running, it’s not exactly a spa day for your stress hormones. And, explains trainer Lee Mullins, if you’re already pushing yourself to breaking point, you may struggle to stick with it. “If you’ve had a tough day at the office, then try to get through a HIIT class, chances are you’ll end up relying on caffeine and sugary foods to push through. It can be counterproductive.”

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Puma WH Next Fitness Star Laura Basta’s post-workout recovery smoothie

SNICKERS SHAKE = Banana + Protein powder + Almond milk + Nuts

SLOW WINS THE RACE? The truth is a slower pace doesn’t necessarily mean slower results.

First consider this: a study in the International Journal of Sports Medicine showed that adding low-impact exercise to a routine a couple of times a week won’t jeopardise gains in strength or muscle size. “People associate hard work with results,” Mullins says. “It can be hard to convince them to scale back. But usually it’ll mean more compliance – and, ultimately, better results.”

Plus, besides dodging the injury risk of going fast and furious while neglecting your form, slower and more controlled movements can actually be more effective, its proponents argue. Much of Justin Gelband’s method – the man behind ModelFit, the New York gym where supermodel

24

Karlie Kloss hones her long, lean physique – focuses on small, controlled isometric movements.

“When exercises are done in very small movements – the smaller the better – you are forcing the brain and body to connect,” Gelband explains. “By going slow, you are using resistance the whole time to engage more of the muscle – rather than relying on momentum, which is cheating!”

In the UK, Rev5 gym is taking that principle and (not literally) running with it. Founder Angela Steel claims that 15 minutes of extremely slow weight training, once a week, is all you need to build strength. The movements are slowed to a snail’s pace,

meaning everything you do is easier on the joints and heart – but tough, really tough. Without momentum or a few postural cheats to get you through (there’s no throwing your back into it), 15 minutes can feel like a lifetime. But for many, this is the ultimate way to work out.

Rev5 is based on SuperSlow, a concept developed by US inventor Ken Hutchins in the ’80s. Before that, body builders had been using slow reps to push through plateaus since the 1940s. Hutchins refined the technique after discovering that slow, steady weight training helped women with osteoporosis to build muscle and increase bone density.

Best Body f i t n e s s

EASIER DOES IT

Feel the burn and suppress the stress with these three slow gym classes

Bums and Barre A mash-up of toning exercises on the floor and conditioning work on the barre for a strong, lean, toned physique.

At Virgin Active Body Balance A blend of yoga, tai chi and pilates for flexibility and core strength.

At Fernwood Fitness nationally Active Tone Work your abs, bum and thighs with low-impact (but intense!) pilates and resistance moves.

At Goodlife Health Clubs

SPEED IT DOWN Slow weight training isn’t for everyone – it can be challenging, and newbies can suffer from muscle soreness for days after. But fans enjoy the mental challenge as much as the physical. “Clients like seeing what you can achieve when you push yourself,” Steel says. “One man even told us that it helped his focus in presentations. Slowing your workout can feel like a moving meditation, bringing the focus inwards. In a way, it’s a really good mindfulness practice, and puts you back in tune with your body.”

And if you’re still craving the all-out, run-for-your-life sweat-fest, fear not. The official word is that a

mix of styles will serve you best.

A report by the American Council on Exercise found that HIIT just pips slow weight training in terms of kilojoules burned. But a Norwegian study released last year indicated that women who limited HIIT to three times per week saw better improvement in overall fitness than those who used it more frequently. “Every client is different, but in general I would advise to mix up high- and lowintensity days,” Mullins agrees.

On that note, turn the page to find Gelband’s exclusive seven-move slow workout, targeting every major muscle group in the body… WH

NOVEMBER 2017 womenshealth.com.au 2 5

Best Body f i t n e s s

THE SLOW-BUTS URE WO RKOUT

1

(a)

4

SQUAT PUSHES TARGETS: Arms, back, legs, glutes, shoulders

A Start with your feet hipwidth apart, with knees bent and arms at 90°. Hold a 1-2kg weight in each hand.

B Stick your bum out, hold core tight and bend your knees 5cm.

Raise your arms to make a 90° angle with your body. Return to start and repeat 12 times.

Remember: Take. It. Slow.

To see results in four weeks, aim to do this 30-minute circuit three times a week, with a HIIT session at weekends. (a)

(b)

MOUNTAIN CLIMBER TARGETS: Abs, glutes, hamstrings, thighs

A Start in plank position, arms

B Bring the right knee to your

shoulder-width apart. Make sure your core is engaged, and keep your bum lifted in the air.

chest and hold for 3 secs before lowering. Swap sides. Repeat 15 times on each side. Done!

(a)

2

5

SQUAT LUNGE TARGETS: Arms, glutes, calves, hamstrings

A Stand with feet hip-width

(a) (b)

(b)

apart, knees soft, arms at 90°, a 1-2kg weight in each hand.

B Step your right foot out 50cm, with left leg straight and right leg bent. Keep your right knee in line with your foot. Lift your arms. Return to start and switch sides.

Repeat 12 times on each leg.

6

RAISE AND LIFT TARGETS: Glutes, calves, hamstrings, quads

PLANK WALK TARGETS: Triceps, glutes, hamstrings, thighs

A Start in plank. Shift your right

B Slowly move the right foot

leg 15cm to the right, core engaged. Move your left leg 15cm to the left. Activate glutes!

back to starting position, followed by the left. Repeat this 12 times on each side.

(b)

3

(a)

PLANK TWIST

A Start with your right foot in front of left foot, right knee bent and left leg at 180° behind you.

With arms by your side, hold weights in each hand. Lift your left leg up, keeping hips square.

B Use your right glute to pulse your left leg up and down half an inch, 15 times.

Then swap sides and repeat.

(b)

(a)

7

(b)

(a)

BENT KNEE PUSH AND LIFT

TARGETS: Abs, anterior deltoids, back

TARGETS: Glutes, hamstrings, quads

A From plank, rotate your right

B Return the right arm

hip to the ceiling, lifting your right arm. Bend your elbow and bring hand to right shoulder.

back to starting position and switch to the left.

Repeat 12 times each side.

A Lay on your right side, with head supported. Raise left leg, bent at 90°. Slowly move your foot in and out 2cm, 15 times.

26 womenshealth.com.au NOVEMBER 2017

B With knee still at 90°, lift and lower your leg 2cm.

Repeat 15 times, before doing the same on the other side.

PHOTOGR APHY: GET T Y IMAGES . ILLUSTR ATIONS: LIZZ Y THOMAS

Victoria’s Secret trainer and founder of NYC’s ModelFit studio Justin Gelband shares the slow moves that’ll get you lean

(b)

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Best Body # wo m e n i n s p o r t

BASKETBALL Yassss! Women’s basketball is back on our TV screens. So get involved in this season of the WNBL – or, even better, shoot some hoops yourself

GUT TER CREDIT

By Alice Ellis

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Basketball 101 Haven’t played or watched b-ball since back in school, when Michael Jordan still ruled? Luckily, as well as being a fairly simple game to play, it’s a straightforward – and entertaining – game to watch. The gist is that players dribble (bounce) the ball to move around the court, then try to shoot the ball into a hoop to score points.

“Basketball is a high-paced, high-scoring sport played on a rectangular court with two teams of five players,” says Fox Sports commentator Kelli Underwood. “All you need is a ball and hoop mounted on a backboard at either end of the court. Each player can attack through either dribbling the ball, passing or shooting.”

There’s something really exciting about this year’s WNBL season!

The Women’s National Basketball League is Australia’s longest-running elite female sporting comp, dating back to 1981. The season’s starting now – on October 6 – and runs through until next January. The really cool thing about this year’s comp is that it’s back on national TV after two non-broadcasted seasons! Basketball Australia entered a new three-year partnership with Fox Sports that’ll see a live game broadcast each week. “I’m so happy for our fans [who’ve] missed tuning in each week – we’re back!” says Sally Phillips, head of the WNBL. “I’m excited that our clubs and athletes will be back in the spotlight, receiving the recognition and respect they deserve … The biggest names in Australian basketball are signing on to play in the upcoming season so fans will be exposed to what’s recognised as some of the best women’s basketball in the world.”

What’s your team?

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Sydney Uni Flames Perth Lynx

Adelaide Lightning Bendigo Spirit Dandenong Rangers

Melbourne Boomers

30 womenshealth.com.au NOVEMBER 2017

University of Canberra Capitals

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PHOTOGR APHY: GET T Y IMAGES; RODNE Y MACUJA

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Best Body # wo m e n i n s p o r t

WHY SHOULD YOU PLAY? Plenty of reasons!

“Basketball is a game that suits all styles – small and quick or big and slow. It’s non-contact but competitive and lots of fun,” says Underwood. Plus it’s great for your fitness, says Adelaide Lightning player Abby Bishop (right).

“It works a lot of muscles, both upper and lower body.” She reckons everyone should dunk their toe in at least once. “If you don’t like it that’s fine, but just give it a try. If you love it or not, you’re a winner either way, because you’ll come out of it with new friends and skills. Contact your local basketball organisation to find a team that suits your age and skill level.”

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MEET A BASKETBALLER: ABBY BISHOP

Bishop, 28, has been playing b-ball for more than a decade – and she’s had a little one to take care of, too In 2013, the then24-year-old athlete took her two-day-old niece home from hospital to save her from going into foster care.

In 2015, Bishop was granted permanent legal guardianship of Zala, now four, until she turns 18.

The baller has played in WNBL teams as well as the Australian Opals – helping to win the team a bronze medal at the London 2012 Olympics. And in the 2014/2015 Aussie season, she was named WNBL MVP. What a rock-, sorry, sports star!

What made you fall in love with basketball?

“For me it was always a challenge, so I loved that aspect of it. I loved the people involved, too. I gave up netball at age 14 because at that point every day of the week was filled with basketball or netball and it was becoming too much. I chose basketball because it was an Olympic sport, and going to the Olympics had been a dream of mine since I was a kid – plus there were a lot more

opportunities in basketball.”

How do you juggle being a mum to your niece Zala and also a full-time pro athlete?

“It’s a tough gig.

I won’t pretend it’s easy, but I just find a way. I make sure I spend enough time with her, but I also only put myself in situations where we’re a package deal – so the clubs I play for become family to both of us, which helps me juggle it all a lot more easily.”

What are you most looking forward to at the moment?

“I’m looking forward to this WNBL season, and the fact that we’re back on TV. I’m [back] home in South Australia to play for the Adelaide

Lightning this season and I’m super-excited about coming back to where it all began [Bishop grew up on a farm in SA’s Southern Flinders Ranges, and eventually moved to Adelaide for basketball]. There are so many talented players coming back to [Australia to] play; it’s a great league so that excites me.

Oh, and I’m also just excited to have a summer by the beach in Adelaide.” WH

AND WHAT ABOUT THE OPALS?

See our national women’s team play at the Gold Coast 2018 Commonwealth Games in April! They’ll be going up against England, Canada, Jamaica, India, Malaysia, NZ and Mozambique.

P R O U D LY S U P P O R T E D B Y 31

THE COCONUT Sales are booming. But increasing reports say this fave doesn’t live up to the hype

Well, no, according to some experts. In June, the American Heart Association made headlines worldwide when it named coconut oil as an example of a foodie trend without science behind it. Oh. Before we go into why, a little background on the clear stuff: “Coconut oil is the fat component of coconut flesh (copra),” explains nutritionist Teresa Boyce. “[It] can be obtained from crushing and pressing the copra to extract the oil.” Yep, the unrefined oil is free from nasty chemicals, which is a big bonus. But, while it doesn’t have scary ingredients, it does have a whole lot of saturated fat. In fact, sat fats make up a startling 92 per cent of coconut oil. Bottom line: that coco-rich bliss ball might not be so blissful for your heart.

“While coconut oil has been claimed as a superfood, the new report from the American Heart Association backs what the science has been saying for some time,” says Nicole Dynan, an accredited practising dietitian and spokesperson for the Dietitians Association of Australia. “We know coconut oil can raise our unhealthy LDL cholesterol, which raises the risk of heart disease.”

Break it down Before you abandon your stash, coconut oil does have its good points. It may raise unhealthy LDL cholesterol, but it also slightly

3 2 womenshealth.com.au NOVEMBER 2017

By Anthea England

PHOTOGR APHY: LEVI BROWN/ TRUNK ARCHIVE/SNAPPER MEDIA

It’s in our bliss balls and raw vegan slices. It’s taken up permanent residence in our pantry. It splashes out of the jar during summer and magically goes rock-solid in winter.

But is coconut oil really the wonder ingredient it’s cracked up to be?

Best Body h e a l t h

OIL BACKLASH increases the healthy HDL kind, too. This means it’s less worrying than your regs saturated fats.

However, that doesn’t give us a free pass to slosh it around in our food, says Dynan. “There are much healthier oil choices around.”

(She suggests extra virgin olive, avocado, canola and macadamia oils, which are low in sat fat and high in the healthy, unsaturated kind.)

So how much is too much? Aussie guidelines state that saturated fat should be less than 10 per cent of your total energy intake. So for an average adult, that’s less than 24g a day. One 20ml tablespoon of coconut oil? More than 18g of sat fat, which blitzes much of your intake in one tropical bite.

By comparison, extra virgin olive oil has just 2.8g per tablespoon.

Coconut oil is also very energydense – we’re talking 720kJ per tablespoon. (A heads-up: many other common cooking oils, such as canola and extra virgin olive, clock up similar kilojoule counts.)

COCO NOT!

Weighing it up

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Of course, how much you eat depends on your lifestyle – you’ll have different needs to the woman next to you at the wholefood cafe. “[It] really is dependent on the individual: their health goals, health complaints and current nutrition status,” says Boyce. “I have patients who consume coconut oil several times a week, then I have fatadapted athletes who consume it daily as a major fuel source.” Here’s the thing: we definitely shouldn’t be afraid of healthy fats – it’s just that experts are still debating whether this fat is actually all that healthy.

The percentage by which Aussie imports of coconut oil have increased in the past three years. Strewth!

Source: ABS trade data

MCT me Another reason coconut oil has reached cult status? Google it to find plenty of pages proclaiming the benefits of the medium-chain triglycerides (MCTs) in it – essentially, the particular combination of fatty acids within coconut oil, which behave in a specific way in the body.

MCTs can certainly be a great workout buddy, says Boyce. “They exhibit health benefits including appetite reduction and weight loss, improved cognition, immune support, increased energy and improved athletic performance.”

However, Dynan argues that “much of the evidence used to support the health benefits of coconut comes from historical research on MCT oils. Advocates have relied on these findings, applying them to coconut oil, when in fact, coconut oil wasn’t used in the research.” This isn’t to say it doesn’t have the claimed wellbeing benefits, it’s just the evidence is currently a bit thin on the ground.

Something the experts do agree on, though: coconut oil can be a delicious addition to a meal; plus it’s a great vegan ingredient for sweet treats. Beyond food, it’s an all-natural skin saviour, removing make-up and rehydrating like some sort of double-wonder wipe.

So should we just move the jar into our beauty cabinets instead?

Not necessarily. “It’s like everything in nutrition; it’s about having a balanced approach,” says Boyce.

“My tip is to consume saturated fats in moderation, as close to nature as possible and as a part of a balanced diet.” And that’s where coconut oil’s benefit really lies – it isn’t from a test tube, it’s from a tree. So there’s no need to trash it.

Just save the bigger portions for your skin, not your stir-fry. WH

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2

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TECH BEST

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Cords are so 2016. Get more from every workout with these clever finds

1 FOR THE…

JBL Under Armour Sport wireless heart rate earphones Love knowing what your ticker’s up to while you’re sweating?

As well as blasting your tunes, these provide in-ear heart rate monitoring and deliver custom zone coaching in real time.

You can also connect them to an app, which then lets you set goals and track activity. $369, jbl.com.au

REALLY SWEATY 2 FOR THE…

SOUND SNOB Jaybird X3 earphones Link these music-plusphonecall earphones to an app called MySound to customise your sound settings and save your preferences to the actual buds. $199.95, JB Hi-Fi and Apple Stores

3 FOR THE…

STYLE LOVER i.am+ Buttons earphones If you care about the look of every little accessory you attach to your body, these pretty rosecoloured buds tick all the boxes. $299, harveynorman. com.au

34 womenshealth.com.au NOVEMBER 2017

4 FOR THE…

CORDHATER Nuheara IQbuds All the other buds here have the capability to wirelessly connect to your music.

These ones are totally wireless – there’s no cord joining one to the other. Just water-resistant, noise-cancelling goodness. $399, shop.nuheara. com.au

Plantronics BackBeat FIT Wireless Sport Headphones + Mic They’re not only sweatproof, they’re waterproof.

These nifty earphones don’t really have a wire connecting them – it’s more of a thick, flexible rubbery band that hugs the back of your head. $147, harveynorman. com.au

6 FOR THE…

TIMEPOOR Panasonic Wings Sport Headphones Battery’s dead and you’re still keen for a run?

No problem!

Charge these for just 20 mins, and you’ll have an hour of sound. Ideal for fitness lovers who like the extra security of the over-ear clip. $199.95, panasonic. com.au

ODDSHAPEDEARS Optoma Nuforce BE Sport3 wireless bluetooth earphones These have unique ear tip attachments and a clever ultralight metal design for maximum stability and noise isolation – perfect for those who have trouble keeping buds in their ears. $124.99, nuforce. optoma.com/ au/ WH

WORDS: ALICE ELLIS. PHOTOGR APHY: RODNE Y MACUJA

DATATRACKER

7 FOR…

5 FOR THE…

RULE OF TUM

THE FILES

Six surprising facts about the hottest topic in health right now

By Ta ra A li

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Best Body h e a l t h

Y

You ordered a side of sauerkraut with lunch and your fridge is packing probiotics – because by now you know there’s more to a healthy stomach than having a flat belly. The gut is officially a major key to your health. “As well as extracting energy from our food, the gut accounts for most of our immune system and produces more than two dozen hormones that influence everything from our daily appetite to our mood,” says Dr Michael Mosley, author of The Clever Guts Diet. New gut discoveries may be popping up faster than kombucha bars, but here’s some inside (pun totally intended) knowledge that might actually still surprise you. Get ready to digest it.

Hypnotherapy can ease IBS symptoms An approach often used to manage IBS is a low FODMAP diet. The catch: this doesn’t work for everyone and can be hard to stick to. Now the intriguing news: research from Monash University found the success rate of hypnotherapy is on a par with the diet. Yep, you heard us right. People who were given hypnotherapy (which involved using imagery of swallowing meds to heal the intestines) reported a 72 per cent improvement of their symptoms, while the low FODMAP test group came in at 71 per cent. Worth asking your GP about it.

Poo transplants could treat obesity Fecal microbiota transplants – where healthy bacteria is taken from a donor’s poo (someone in your household – hey flatmate!) and placed into the gut of the patient – are an eye-watering but increasingly popular treatment for everything from colitis to chronic fatigue. Queensland

gastroenterologist Stephen Fairley is now planning to conduct the world’s first large-scale trial of gut bacteria transplants to treat obesity, after finding that the change in bacteria can cause the recipient to take on characteristics of the donor, such as their body shape and weight. Whoa. “There’s good evidence that you can cause weight loss with fecal transplantation from skinny animals into overweight animals,” explains Fairley.

He also cites a case where an obese person dropped 30kg after fecal transplantation from a more slender donor.

In the future the process could become a viable alternative to gastric banding surgery.

Your stomach likes a little shiraz Happy days! “On the face of it, your microbiome should really hate alcohol,” says Mosley.

“But drinks like wine contain more than just alcohol. They also contain polyphenols [powerful antioxidants].” In an experiment published in The American Journal of Clinical

Nutrition, Spanish researchers looked at the effects of drinking a large glass of red wine a day on 10 healthy middle-aged men. “There was a marked change in their gut bacteria, with a particular increase in Bacteroidetes, the type of bacteria associated with slimness,” explains Mosley. “They also noticed a significant increase in Bifidobacteria, which are associated with lowering cholesterol.” Cheers indeed.

Purple foods are powerful Load up on blackberries, blueberries, purple carrots, red cabbage and eggplants.

The reason? “Blue and purple foods get their colouring from a type of flavonoid called anthocyanins,” says Mosley.

“Eating anthocyanin-rich [foods] strongly encourages the growth of ‘good’ bacteria such as Bifidobacterium and Lactobacillus.” Sounds good!

The timeslot when most of us are doing a number two.

Source: Airwick V.I.Poo Poo Review survey

NOVEMBER 2017 womenshealth.com.au 37

Best Body h e a l t h

WHAT YOUR POO SAYS ABOUT YOU

FEED YOUR INSIDES

Poo transplants may be the future, but what about the stuff you’re making right now? There’s no exact magic type you should see in the bowl, but it should be fairly consistent in frequency, form and colour. See where yours fits in on the Bristol Stool Chart (types 3 and 4 are ideal).

TYPE 1

Separate hard lumps like nuts (hard to pass) TYPE 2

Sausageshaped, but lumpy TYPE 3

Is there anything breaking a sweat can’t do? A study published in the journal Gut compared stool samples from professional rugby players in the middle of training season to those of healthy men who weren’t big exercisers. The athletes displayed a wider variety of gut bacteria, which is considered to be healthier and less likely to be linked with bowel conditions.

But before you grab a ball, “you don’t need to be a professional rugby player to benefit from the microbeboosting effects of exercise”, says Robynne Chutkan, author of The Microbiome Solution. “Elevating your heart rate to 20 per cent above

baseline with a brisk walk for 30 minutes three to five times a week is enough.” Tackle that.

Kip matters, too Another reason to swap that second episode of Designated Survivor for your pillow.

Disruptions to your circadian rhythms, such as jet lag, affect the health of the microbial system. A study in Molecular Metabolism was carried out on people who had slept only four hours a night for two nights. The researchers found their gut bacteria was out of whack, which could indicate longer-term consequences of poor sleep, such as a higher risk of weight gain and diabetes. Sorry Kiefer. WH

3 8 womenshealth.com.au NOVEMBER 2017

TYPE 4

Like a sausage or snake, smooth and soft TYPE 5

Soft blobs with clearcut edges TYPE 6

Fluffy pieces with ragged edges.

A mushy stool TYPE 7

Watery; no solid pieces.

Entirely liquid

PHOTOGR APHY: ALEX ANDRE WEINBERGER /FIGAROPHOTO/CONTOUR BY GET T Y IMAGES; GET T Y IMAGES

Your gut loves a good workout

Like a sausage, but with cracks on the surface

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GLOBE ARTICHOKE

POWER PLANTS

Main use: Digestive support The pizza-topper is also a herbal go-to for its choleretic properties (ie, for how it helps increase bile production – a good thing). “Our livers produce bile, which is stored in our gall bladders and helps us digest and metabolise fats,” says AntoinetteLouise Barnado, technical manager of innovation at Swisse. “Artichoke can also help to support digestive function by helping relieve symptoms such as bloating and indigestion.”

Good to know? In a study by the Uni of Duisburg-Essen in Germany, study participants with the digestive condition functional dyspepsia who took artichoke leaf extract over six weeks noted greater improvements in symptoms than those who were given a placebo.

A happier stomach and better kip, sorted. Add these to your wellbeing support squad

By Alex Davies

M

Mysteries are intriguing (hey, brooding gym guy) but when it comes to what goes into our bodies, most of us like things a little more clear cut: 93 per cent of Aussies agree all food should have labels detailing its source, according to research

by Lilydale. The same goes for any supplements we pop – which is how I found myself in Europe checking out artichokes.

I hit the road to visit globe artichoke fields in sunny Spain, as well as valerian farms just outside Amsterdam to learn about these power plants first-hand. And exactly how they’re transformed from crop to capsule. Intrigued? Us too! Let’s go.

40 womenshealth.com.au NOVEMBER 2017

Life etc h e a l t h

VALERIAN Main use: Sleep booster Not a Game of Thrones character, but a plant known as a natural sleep aid. “Valerian is used in herbal medicine to help relieve nervousness – it has calming properties,” says Barnado. “The way [it’s believed to] work is by acting on one of the neurotransmitters that’s responsible for helping us go to sleep.” While reviews are mixed, one super-interesting study in the German journal Psychopharmakotherapie found that insomnia improved after 28 days of popping valerian, compared to a placebo.

Sidenote: there are tales of people having trippy dreams on the stuff. Also talk to your doc before taking it if you’re on antidepressants, advises Barnado. Smart advice!

ALSO ADD TO YOUR RADAR...

BLOOD ORANGE PHOTOGR APHY: STOCKSY; GET T Y IMAGES; SASHA ROBERTSON

sourced in Sicily

Main use: Antioxidant hero Like lipstick and Prince Harry, some of the best things in life are red. “Blood orange has high levels of antioxidants, including a very high anthocyanin content, which gives it that distinct red colour,” says Barnado. (See also: berries, red cabbage, red grapes.)

“We know antioxidants combat free radical damage from things like polluted cities, sun exposure, poor diets, stress and life in general.” That blood orange cocktail probably doesn’t count, though.

FROM PADDOCK TO PILL The step-bystep journey from plant to Swisse supp

Step #1 The plant is harvested.

In valerian’s case, it’s the roots that are needed – they’re home to the active compound valerenic acid.

Step #2 At a Spanish factory, globe artichokes are boiled and the resulting water – or “juice” – is sent to Naturex in France (a plant-basedingredients company), where clever scientists carefully extract the active compound cynarin.

Similarly, after being cleaned and dried, the Dutch valerian roots are sent to Naturex, which extracts the valerenic acid.

Step #3 Lastly, Naturex supplies Swisse with the activecompound ingredients in powder form, which is then used to make the products in Australia.

Next stop?

The finished product, and a bottle near you!

Women’s Health travelled to Europe as a guest of Swisse.

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Life etc U s e f u l s t u f f to u p g r a d e yo u r e ve r y d ay

GET YOUR ROCKS OFF Looking for a little tune-up? The healing power of crystals might be the answer. WH digs deep

By Rebecca Gillam

43

T

There’s something seemingly Stone Age going on. The latest in a series of spiritual wellness fads, rocks are now landsliding their way into the mainstream.

Yes, rocks. But we’re not talking about just any stone or pebble – rather, exotically named, brightly coloured and Kryptoniteesque crystals (though these will actually give you strength, not take it away).

The A list is all over them, so you know it’s something at least worth sussing out. “The healing powers of crystals have been recognised for centuries,” says Laurey Simmons, author of The Inner Beauty Bible.

“Their healing properties may not be scientifically proven, but if they can enhance someone’s healing journey, that’s a good thing.”

Ashley Bellino, founder of Stoned Crystals (stonedcrystals. com) explains, “Crystals emit high-frequency vibrations and are extremely good at holding a stable vibration due to their structure.

We, on the other hand, are made up of a very complex mix of vibrations that can easily be disturbed or unbalanced, which in turn makes us feel unwell. By using crystals as an aid during meditation and mindfulness, we are able to focus and still the chatter of the mind and eliminate negative thought patterns.”

Victoria Beckham and Katy Perry are reportedly huge fans.

But, with each crystal celebrated for its own unique healing properties, how do you know your rock collection is working to its full potential? We break down some of the main power players.

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DECODE YOUR CRYSTAL

Life etc we l l b e i n g

Stone

What?

How?

ROSE Q UA RTZ

“Rose quartz is the strongest stone for creating harmony in relationships with family, friends and lovers,” says Jessica Seaman, founder of luxury candle brand Lara Quin.

Intuitive healer Emmy-Lou Knowles adds, “It’s also good for your skin. [Some] practitioners of Chinese medicine believe spots are caused by fears. Rose quartz helps to ease emotions.”

“Balance it on chakra points (your chest above the heart, on your throat and on the crown of your head), or put it under your pillow so it radiates through while you’re sleeping,” suggests Knowles. Alternatively, wear the stone in a necklace.

For positive energy in the home, give aragonite pride of place in your living room, or if you have a meeting or presentation you’re nervous about, keep a piece of the stone in your pocket. No worries.

A RAG ON I T E

Feeling a little off kilter? The spiked star clusters of aragonite will balance you out.

“Because of their form, the rocks can radiate energy in all directions,” says author Laurey Simmons. She also recommends aragonite for its calming properties. “It can help support compassionate communication, selfexpression and meditation.” So you can squash stress and boost your inner Zen.

AMETHYST

It’s a meditative and calming stone that’s meant to promote balance and peace, along with emotional stability and inner strength.

“Amethyst is good for treating insomnia and grief, as it neutralises negative energy,” says Knowles. “It also softens the nervous system.” Bye-bye, tension.

“Just holding the stone is enough to act as a soothing emotional pick-me-up,” says Knowles. If you’re after sweet dreams, place amethyst on your bedside table. “It’ll bring peace to your sleep,” says Simmons.

Put a stone on your desk or next to your phone or computer to maximise its benefits. Or put it by the door to halt negativity before it has a chance to wipe its feet and come inside.

BLAC K TOURMA L I N E

Worried about what your technology addiction might be doing to your health?

According to Simmons, black tourmaline can guard you from “electric smog” (aka the electromagnetic radiation emitted by your mobile and wifi) and ward off negative energies from your home. “Crystals transmit signals all the time,” says Knowles. “These effectively create a barrier between you and man-made technological energy.”

“Moonstone is a mothering, nurturing stone,” explains Seaman. “It’s good for new beginnings, relaxation and helping you tune into your psychic abilities. It’s also a great healer during pregnancy.”

Seaman and Knowles both recommend wearing the gemstone, so you have its energy directly against your skin.

PHOTOGR APHY: GET T Y IMAGES. ILLUSTR ATIONS: SHARON FARROW

MOON STON E

What crystals mean to me…

B y L o l a B e r r y, nutritionist, yogi and author of The Happy Cookbook

“I love the spiritual side of healing, and to me crystals work on our emotional and spiritual health. At my Melbourne smoothie bar Happy Place, we give out little crystals with every smoothie – amethyst for healing, rose quartz for love, clear quartz for cleansing and citrine for abundance. I think people are becoming more and more interested in spiritual healing and it’s nice to feel like you’re connected to something bigger. Crystals can help you feel more connected to your higher selves. I love labradorite – it’s the crystal of dreamers, and is said to help manifest your goals and passions. It looks like a metallic rainbow. I sleep with it under my pillow.” WH NOVEMBER 2017 womenshealth.com.au 4 5

THE (FUTURE) JOY OF SEX We gazed into the crystal ball and your sex life looks O-mazing. Get these hot trends on your radar, stat!

By Alex Davies

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Life etc s e x

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The billions of dollars the sex-tech industry is valued at. On the horizon? Sex robots. The ethical and moral issues are under debate while manufacturers race to be the first to commercialise a ’bot.

O TOYING WITH CLASSICS

Hot new vibe trend: revamped favourites – in other words, “looking back at strong hero products and making them the best they can be”, says Bonny Hall, sex toy designer at retailer Lovehoney. “We’re seeing improvements in design, power, function, material, look and feel.”

Take the iconic Rabbit (which is still a hit nearly 50 years after launching – Lovehoney sales grow year on year). It’s been reinvented by online store Ann Summers with the Magnetize Rampant Rabbit ($134.34, annsummers.com), using magnets to increase sensitivity for next-level orgasms. Hall adds, “We’re working on ‘an ultimate toy’ at the moment, based on a classic design and thousands of customer reviews. It’s an exciting one.”

O WHO RUN THE WORLD?

The future of the sex space is bright for women, says Bryony Cole, creator and host of podcast Future of Sex. “A lot of my guests [on the podcast] are women, often designing pleasure products for women,” she says. Trend forecaster JWT Intelligence identified 2017 as the year of ‘vagina-nomics’, hailing the rise of with-you-inmind products from toys to vulvar skincare and G-spot stimulators.

Cole also namechecks toys such as Lioness – this US-available vibe tracks patterns in your orgasms and arousal to give you feedback about what turns you on. “There’s a big conversation at the moment about security [with tracking that sort of data],” says Cole. “But I think it goes a long way to making women feel good and in control.”

NOVEMBER 2017 womenshealth.com.au 47

Life etc

sex

OWN YOUR O O A NEW TYPE OF PARTY The words ‘sex party’ used to conjure awks ideas of chucking your keys in a bowl. But luxe events have revolutionised the scene – girls-only Skirt Club branched out to Oz in 2016, followed by Killing Kittens (KK) earlier this year. And KK founder Emma Sayle sees a diverse future. “Rather than just the classic house party, we’re doing more and more experiential events – cabaret nights and erotic dinner parties, along with workshops, retreat weekends, naked yoga. Events about exploring your sexuality and experiencing new things.” Intrigued?

At your first party, just watch and get a feel for it all, suggests Sayle.

48 womenshealth.com.au NOVEMBER 2017

O IN (VIRTUAL) REALITY

O REM-OHHHTE CONTROL

One reason Cole started her podcast in 2016 was the emergence of virtual reality in sex tech. “There were these two guys in LA who wanted to create a scent-release attachment to a VR headset, so you could look around and be in a hot tub with three supermodels,” she laughs. “I thought, ‘Wow, that’s fucked!’ But also, what happens in a few years’ time when this technology is inside everyone’s homes rather than just on the fringe? It seemed to have so many ethical and psychological implications, and that’s interesting.”

The fast-growing virtual world is all about escapism, adds Sayle.

“Experiential and fantasy-world apps/sites will increase as the world we live in gets crazier and more stressful.” Watch this space.

It’s not just long-distancers who’ll appreciate teledildonics – that’s a big word for sex toys that use an internet connection to let you ‘feel’ your partner and what they’re doing with their own toy in another room, city or even country. “People see teledildonics as a novelty right now, but it’s gaining steam,” says Cole. For now, try MysteryVibe’s Crescendo ($225, mysteryvibe. com). An app lets someone else control the vibe within a 30m bluetooth range (the company’s working on a longer-distance update). You could also go remote next time you’re out for dinner – or in Kmart; whatever turns you on – with vibrating knickers operated by a remote control (from $64.95, lovehoney.com.au). Underwear vibes and couple toys are on the rise, says Hall. That’s teamwork. WH

PHOTOGR APHY: MARTIN SWEERS/ TRUNK ARCHIVE/SNAPPER MEDIA

OMGYes (omgyes.com) offers sex-ed videos with a difference. Find out what actually turns women on, learning from the women themselves as they narrate and demonstrate. Then try the techniques solo or with a partner.

There are even ‘touchable videos’, which use new tech to let you touch the screen and practise what you’ve learnt in a tutorial. An honest, real look at female sexuality that takes your orgasm seriously and adds to your pleasure toolbox. Nice one, ladies. Access the content for a one-off fee of $49.

Ever dreamt of a holiday that combines travel, adventure and fitness? AFL Women’s stars Melissa Hickey (above, right) and Katie Brennan (above, centre) had.

Which is how they ended up in Vietnam on a small-group tour with Intrepid Travel. Think hiking, biking, kayaking and more. Here’s what happened...

Mel and Katie toured around Vietnam with Intrepid Travel on Vietnam: Hike, Bike & Kayak. On the 10-day trip, travellers experience the best of Northern Vietnam.

From $1475 per person twin share. intrepidtravel.com/au

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PHOTOGR APHY: R ACHEL SALMON; INTREPID TR AVEL

Life etc t r ave l

ve Greetings from Vietnam! Can’t belie few we’re here! We arrived in Hanoi a days ago and kicked our dream trip it’s off by exploring the city on foot – s, eum mus les, temp tea k Thin . stunning t the French Colonial Old Quarter, grea s. shopping and plenty of massage spot

with 12 other We’re on a small-group active trip ience Vietnam exper to fun much so it’s travellers and a beautiful town together. We’ve hiked through Sapa, m, and also in the mountains of north-west Vietna terraces, large done a longer 15km hike through rice were well off the bamboo plants and cornfields. We along the way. beaten path and met loads of locals cycle through Another adventure: a big, two-day on to Ninh Binh. You lush scenery to Mai Chau and then here but, true to don’t have to be a great cyclist to ride the rest of the of ahead miles s alway was form, Katie children would group! We rode through villages where ws of their houses wave and yell ‘hello’ from the windo thing about with the widest grins. There’s just some barriers and down s break that ls whee two being on countryside life. lets you gain a greater insight into

es have greeted We’ve done homestays, where famili and flavoursome us with feasts – the food is so fresh with pork, brown here. Think fish cooked in banana leaf cha, which is grilled bun s; green glory ng morni and rice sweet and sour sauce; pork with herbs and vermicelli in a sesame seeds and and then there’s bo bia – sugar cane, One family served coconut flesh wrapped in a pancake. ly made rice wine). (local drink’ y ‘happ call they what us mese iced coffee; And we’ve tried the famous Vietna for Katie. crazy delicious! But a bit too sweet the warmest The Vietnamese people are some of ing tour leader, we’ve ever met – especially our amaz n gems we never Loc, who’s shown us so many hidde ling on our own. would have found if we were travel landscape Halong Bay has been a highlight. The s topped with is stunning: towering limestone island g along the rainforests, and gold-sailed boats cruisin it needs to be – dream a from thing some water. It’s like Top Island to take seen to be believed. We climbed Ti swam and kayaked in 360-degree views of the bay, and in the bay. We before sleeping overnight on a boat the boat’s top started the next day with yoga on while we did our deck. Having Halong Bay behind us wake up!

Downward Dog was a nice way to Melbourne’s It’s been so good to get away from an incredible such ience exper and er weath y drear e. Katie and destination with a great group of peopl g up for a big I are playing in the VFL and gearin erful to season for the AFLW, so it’s been wond our downtime. unwind and make new friends during See you at the footy!

NOVEMBER 2017 womenshealth.com.au 5 1

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WH Car Ta l k

Life etc m o to r i n g

VIEW GOALS

DRIVING OUT OF MY COMFORT ZONE

WH Dep Ed Alice Ellis goes off the beaten track to try her hand at extreme driving

Once upon a time, 4WDs were a rural-Australia thing – the only city slickers buying them were extreme weekend warriors or serious soccer mums. But now, for the first time, SUVs – the modern-day versions of 4WDs – have outsold regular cars here in Oz. And it’s us girls who’ve driven this change – more women than men are now behind the wheel of sport utility vehicles.

So what’s all the fuss about? Why have SUVs become so popular?

And should I get out of the station wagon and into the SUV myself? To find out, I take a trip to the Holden Proving Ground in Lang Lang, Victoria: more than 875 hectares of extreme off-road conditions, winding country roads and speed tracks where all vehicles are tested and tuned for Aussie conditions.

Trying terrain First the Holden engineers get me behind the wheel of a Trailblazer and take me about as off-road as you can get. When I see that I’ll be driving up and down what are basically vertical dirt hills, through muddy lakes and over boulder-size crags, I start to freak a little. “I don’t think I can do this,” I say.

“You can. I’ll guide you through it, and you’ll be amazed at what the car can do,” replies the engineer.

Reluctantly, I put my foot down on the accelerator. But soon, I’ve pretty much turned into one of the guys from Top Gear. The car makes getting over this terrain utterly effortless. My adrenaline kicks in – what a buzz! Who knew driving could be so much fun? To top it off, we drive to a wet gravel skid track where I weave, fast, through witches hats in a compact SUV, the Holden Trax. Yew!

A speed demon is born Next I’m taken to a 5km circular track to test for myself how an Acadia (a model coming in 2018) can handle speed. Traditionally, SUVs weren’t made to go as fast as passenger cars. “But SUVs have developed a lot with time, and modern technology has allowed them to become more ‘confident cars’, to use engineering speak,” says Jeremy Tassone,

NOVEMBER 2017 womenshealth.com.au 53

IS AN SUV FOR YOU? NO > Parking space is minimal for you (though there’s a mid-size SUV category, these days, FYI – and reversing cameras and parking sensors help massively) > You’re keen on max fuel economy and environmental sustainability – the fuel-use gap between big and small cars is seriously narrowing, but it’s hard for them to match small cars completely

54 womenshealth.com.au NOVEMBER 2017

adventure > You’ve got a fam

– many SUVs are 7-seaters > You want to chuck sports gear, yoga mats, umbrellas, an Esky, picnic blankets, 19 pairs of sneakers, etc, in your car > You enjoy road trips – the high roof, low floor and wagon shape give occupants plenty of packing space and leg room. Aaaah... > You like being up high for max visibility

Watch out, wallabies!

After undertaking a few more driving ‘challenges’, I get behind the wheel of a prototype Holden Equinox on the Proving Ground’s winding country roads. I feel as if I’m in a Bond film, speeding up, then slowing down to take crazy corners.

Wallabies hang by the side of the road and one leaps in front of me, testing my brakes. The brakes excel.

Apart from the fact that I’m now hooked on what an SUV can do – they can drive well on good roads, bad roads and no roads – I come away from the Proving Ground more confident in my driving abilities. And even in myself, thanks to the number of times I told myself, “I can’t do that” throughout the day, and the number of times I proved I actually could. Self-disbelief, smashed. WH

PHOTOGR APHY: GET T Y IMAGES; @K ARONPHOTOGR APHY

Holden’s vehicle development manager. “It’s been the changes to suspension and tyres, and the latest chassis control systems, and a focus on tuning these systems that make the latest SUVs drive and handle similarly to passenger cars.”

The engineer drives me around the track at 180km/h. Yowser. Sure, I’m nervous, but I trust his mad skills. Mine, not so much. So when I’m told it’s my turn, and that I can take it up to 160km/h, my terror returns. To make matters worse, the car is a left-hand drive because it’s

a prototype from the US, and I’ve never driven on that side. Plus, I’ve got a passenger who I really don’t want to kill – Lee Carseldine from Australian Survivor (pictured with me, left), who’s also here to test out his driving skills. The guy’s been through enough in a Samoan jungle already, I reckon.

The engineer calms me down by telling me I’m under no pressure to get up to high speeds. “Hey, you can just stay at 80 kilometres if that’s all you feel comfortable with.”

Cut to me gunning it at 134km/h.

I start slow, and then I just keep putting my foot down harder. It’s the fastest I’ve ever driven, and it hardly feels as if I’m even going at 80. Again, I experience a rush, and take the car around the track twice, covering a total of 10km in a flash.

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HAIR THINNING IF YOU’RE EXPERIENCING HAIR THINNING OR HAIR LOSS, YOU’RE NOT ALONE. YET IT’S STILL ONE OF THOSE SUBJECTS WE CAN’T BRING OURSELVES TO TALK ABOUT. WELL, IT’S TIME WE STARTED TALKING…

Did you know that one in three women experience hair thinning or hair loss after 30? If you’ve noticed your hair thinning, don’t stress. You don’t need to suffer in silence or go to great lengths to hide it. Meet Women’s REGAINE®, the first and only clinically proven foam treatment to help regrow hair in women.† EASY TO USE: The luxurious foam is so simple to use and is easily applied once a day in the morning or evening.

Part the hair into one or more rows within the hair thinning area. Hold the can straight upside down and press the nozzle to dispense half a capful of the foam onto your hand. Using your fingers, spread the foam over the hair thinning or hair loss area and gently massage into the scalp. Wash your hands well after applying. Women’s REGAINE® Foam couldn’t be easier to fit into your daily hair care routine.

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HOW IT WORKS: When massaged into the scalp, Women’s REGAINE® Foam reactivates hair follicles to stimulate hair regrowth. It targets inactive hair follicles by encouraging hair to grow and extending the period of growth for each hair.

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Life etc we l l b e i n g

A WEDDING

Here comes the bride... and some body changes. What to expect – for better or worse

WORDS: JESSICA MIGAL A . PHOTOGR APHY: STOCKSY

AS ANTICIPATION BUILDS...

Opening the invite lights up your brain’s prefrontal cortex (associated with positive thinking), which prompts a mood bump that can last for weeks.

According to American Express, it costs an average of $900 (!) to attend a wedding – but it’s money well spent.

A study in The Journal of Positive Psychology revealed shelling out for experiences boosts your pleasure factor more than buying physical stuff.

DU RING T HE CEREM ON Y...

The reason you’re weepy?

Seeing the couple happily tear up as they exchange vows activates mirror neurons – brain cells that cause you to react in the

AT THE RECEPTION... same way as the people you’re watching. The closer you are to the pair, the easier it is to “catch” their emotions. Let it flow! Expressing all the feels has been linked to a longer, happier life, say German researchers.

Tune into any feelings caused by witnessing the “I dos”. (Excitement?

Worry?) Your emotions may reveal what you really think about big changes in your own life.

Mulling them over in the following weeks will help provide clarity about waltzing down the aisle yourself, switching jobs or moving to a new city.

Hanging out with friends and relatives can slow heart rate and reduce blood pressure, so you feel more relaxed. Don’t know anyone else there?

Make small talk with the bride’s cousin. Chatting with new people adds to the general happiness of a socially engaged life.

And don’t pass on the macarena! A study in Biology Letters showed getting down in synchronised dance triggers your body’s natural pain-relief system, releasing endorphins.

In other words: fun group bonding and more energy to shake it.

Spending time listening to loud music can injure nerve endings in your

ears. Hear a low hum after the music stops? That’s a sign the tiny cells in your inner ear have been temporarily damaged by high decibels. Take a 15-minute break from the tunes, and see your GP if the problem lasts longer than a few days.

High heels cause you to shift your centre of gravity forward, so the ball of your foot bears most your body weight.

Ouch! Kick off those killer stilettos and relieve any pressure by drawing the alphabet with your toes.

And pop a cheeky pair of flats in your bag, too. WH

NOVEMBER 2017 womenshealth.com.au 57

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Beauty&Style

S i m p l e s e c re t s to f e e l g re a t a n d l o o k a m a z i n g

PERFECT PREP Spruce up for that wedding/long lunch/race day in less time than it takes to place a bet.

Plus, H2O-saving products your skin will love.

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Beauty&Style p a r t y

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THE 5-MINUTE

FACE

5

High-bling skin

Healthy-looking skin is the ultimate canvas. Your secret weapon? A great illuminator. “It can be added to foundation for a dewy finish or lightly dabbed on the high points of your face for an instant glow,” says Maybelline New York makeup director Nigel Stanislaus.

Foolproof flutter Your brows and eyes are a powerful team. “Curl your lashes and apply mascara, focusing on the middle lashes to create that starburst look,” says Stanislaus. “Keep lids clean or apply a subtle wash of nude eyeshadow, and groom your brows to create structure.” With a bold brow, apply a little concealer to the inner corner of the eyes and the side of the nose to bring focus to your eye look.

Race day glam alert: These high-speed hacks will get you trackside faster than Usain Bolt!

The royal flush

By Chelsea Tromans

Dramatic contouring has had its day – blush is back.

“Layer bronzer on top of your blush for subtle definition,” Stanislaus advises. “Constantly step back from the mirror and assess the level of definition. You’re after a slightly sun-kissed look.”

Get the look 1 Estée Lauder Brow Now All-In-One Brow Kit, $72; 2 Napoleon Perdis Mesmer-Eyes Mascara, $39; 3 L’Oréal Color Riche Matte Addiction Lipstick 3 46 Scarlet Silhouette, $21.95; 4 Maybelline New York Master Strobing Liquid, $15.95; 5 Miu Miu l’Eau Bleue Mini Miu EDP (20ml), $65

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BODY WORK

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Despite being in your diary for weeks, race day’s now tomorrow and you’ve done zero pre-event grooming. Shit. Don’t stress – approx 12 hours’ notice is all you need.

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STEP 1: STEP 3: Exfoliate A head-to-toe body scrub is best done the night before. “Exfoliating at night allows for a better penetration of lotions applied postscrub,” says Endota Spa senior educator Helen Robb Lacey, adding that your skin naturally renews itself overnight. Use Endota Spa organics Sugar & Sea Salt Spa in a Jar (6), $50, to increase circulation and wake up smooth.

STEP 2: Mane prep

De-fuzz Shave your legs et al before bed. “This gives the closest and smoothest result,” says Robb Lacey. “As we sleep, body parts like our legs become warm and swell slightly, so by the morning the hairs don’t stick out as much and are harder to get with the razor.” Nix irritation by reaching for a razor with a protective moisturising bar, like Gillette Venus ComfortGlide with Olay Sugarberry (8), $15.49.

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STEP 4:

Bright on

Moisturise “My trick for a longerlasting style is to wash your hair the day before,” says Anthony Nader, owner of Sydney salon Raw Anthony Nader.

“Second-day hair is better as the natural grit helps keep your style in shape.” To reboot dry strands, apply Kevin Murphy Leave-In.Repair (7), $49.95, to damp hair.

“Always moisturise when your skin is still damp,” says Robb Lacey.

Why? It helps the product better absorb into skin.

Aveeno Daily Moisturising Sheer Hydration Lotion (9), $12.99, contains naturally active colloidal oatmeal to soothe while it hydrates. Winner, winner.

Two days to whiter teeth? Try Colgate’s Optic White Toothbrush + Built-In Whitening Pen (10), $19.99. Brush, then use the pen to apply whitening gel. Easy.

Skip the dry-cleaner A downside of party season: dry-cleaning bills – so we’re loving the new washing machines that are extra-gentle with our delicates. Our favourite: the Electrolux 7.5kg/4.0kg Washer and Dryer Combo ($1099, harveynorman.com.au). A Woolmark accreditation means you can trust it, plus it’s a speedy performer – it can wash and dry your clothes in just 60 mins!

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HOT HAIR

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Coming up roses Sure, barrel curls are beautiful, but can look a bit worse for wear come sundown. Instead, transform tousled texture into a fuss-free, half-up style. Join two small sections from above your ears at the back and loosely plait. Wrap into a messy bun for a rosette-inspired effect. Spritz Toni&Guy Sea Salt Texturising Spray (11), $15.99, through the lengths for texture and hold.

Mane braid “Hair braids are more tight and precise this season,” says Nader.

On one side, braid a small section of hair above your ear towards the back of the head; plait the lengths and secure. Nader adds, “For extra sheen, apply a shine spray before you start braiding and brush through, as this distributes far better than just a quick once-over at the end.” Try ghd Final Shine Spray (12), $20.

Straight up

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It may not be intricate, but a sleek mane is all you need to steal focus from the fillies. For a fast, frizz-free finish, swap your flatiron for a straightening brush. Ceramic heated plates with bristles glide through hair effortlessly for a smooth, silky result in minimal time.

Remington PROluxe Ionic Straightening Brush (13), $99.95, heats up in just 30 seconds.

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FAKIN’ IT Cheat your way to a glowing tan

First, remove the old stuff.

“If you apply a new tan over an old tan, it will naturally start to exfoliate within a few days and create that patchy look,” explains bronzing artist Stacey McPherson. Leave Bondi Sands Self Tan Eraser (17), $19.95, on for five minutes then rinse under warm water with a wet face cloth to lighten and remove fake tan. If you’re fakin’ on the day of your event, skip moisturiser as it’ll create a barrier between your skin and the tanning product.

Instead, go for a self-tanner that nourishes while adding

an immediate bronze, such as Rimmel London Sun Shimmer Instant Tan + Gradual Glow Medium Matte (18), $13.95. Want to avoid tan fails? Use a mitt – try St. Tropez Tan Applicator Mitt (19), $11.95 – and make sure to pick the right shade. While most self-tanners have a green base that suits the majority of skin tones, dark skin will benefit from a formula with a violet base, such as Mine Tan Exotic European Onyx Foam Super Dark Violet (20), $29.99. An ash-based product such as Le Tan Uber Dark Salon Quality Self Tanning Foam Ash Base (21), $24.99, creates the perfect natural shade on fair skin. WH

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PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER MEDIA; RODNE Y MACUJA

Glow your own way 14 Jbronze Dark Tanning Spray, $29.95, is a fine-mist tan in a can that gives you a salon experience at home.

15 Clarins Radiance-Plus Golden Glow Booster, $40, is a tinted formula that can be added to any lotion to transform it into a self-tanner. Genius.

16 St. Tropez Self Tan Luxe Dry Oil, $49.99, is a citrus-scented dry-finish tanning oil that transforms skin into a rich bronze shade overnight.

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fitness

UNCHARTED WATERS Beauty doesn’t have to waste H20 – get ready for a skincare revolution

By Kayleigh Donahue Hodes

With every day that passes, water gets closer to becoming a nonrenewable resource on this planet – so what’s it doing taking up so much space in your skincare routine? Luckily, a new wave of smarter products that help you make every last drop count, without compromising your skin, is set to change all that.

You recycle, rock a solar-powered energy plan and take meticulous care of that precious commodity known as your adidas by Stella McCartney tights. But chances are you waste water daily without realising it. And it’s a big deal: according to the World Economic Forum’s Global Risks Report 2017, water availability in cities could decline by as much as two-thirds by 2025, meaning there may not even be enough of it to drink.

66 womenshealth.com.au NOVEMBER 2017

Beyond turning off the tap while brushing your teeth, there are other ways to reduce the water footprint in your regimen. Nearly every beauty product in your bathroom has a water surplus. It can serve a purpose (such as helping drive ingredients into skin), but often it’s just used a cheap base.

We’re realists as well as productlovers, but we can all easily be more water-mindful, especially since most beauty brands no longer take the wet stuff for granted.

Whether it’s reaching for products without water, looking for ones that don’t require you to use water or making strategic routine shifts, you can be part of the solution to this worldwide issue – and still look great (in those Stella tights, no less).

MADE WITHOUT WATER There’s no agua in these formulas, but you may still need a splash from the sink to activate them.

BARS Shampoos – such as Lush Seanik Shampoo Bar, $14.95 (2) – conditioners, body lotion, even selftanners, such as Ethique Bombshell Self Tanning Bar, $45 (6), now come in block form. And because they’re more concentrated (for three bottles of, say, body lotion you’d usually buy, you would need to buy only one lotion bar) you save both water and money. (Some traditional bars do contain water, so always check the label.)

OILS They make excellent cleansers – oil dissolves residue – as well as rich moisturisers for those of us with dry skin, since oil traps water in the skin.

But guess what: even oily complexions can benefit. Shea and marula oils found in L’Occitane Face Comforting Oil, $59 (3) deliver a dry finish, meaning that your face won’t be left looking like a used frypan. Handy!

POWDERS They’re ideal as scrubs (the granules provide a gentle exfoliation), but they’re also great for getting your dose of topical vitamin C (the antioxidant destabilises in liquid, so a powder form helps maintain efficacy).

Mix it with your favourite serum to instantly enhance the protective powers.We swear by Philosophy Turbo Booster C Powder, $47 (4).

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(3) (2)

(4)

USE WITHOUT WATER Get squeaky-clean the no-rinsing-required way using these two clever methods:

SPLASH ON A MICELLAR CLEANSER

6)) 6 (6) ((5) 5)

DRY SHEET MASKS

BALMS

Unlike traditional sheet masks, which are soaked in a nourishing serum, these have ingredients baked in. Put one on your face and gently rub, and the heat and oils from your skin will release the ingredients. As these masks are not only free of water but also never interact with it, they don’t harbour bacteria – so you can use each sheet three times. They’re a little less hydrating than their predecessors and are better for functions such as firming. Try Charlotte Tilbury Instant Magic Facial Dry Sheet Mask, $35 (1), which infuses skin with peptides.

Like bars, balms are superconcentrated. Usually a blend of oil and wax, they can take the place of traditional cleansers and moisturisers in your cabinet. They don’t need added water to work (you can just slather and go) and they’re a godsend for dry and/or irritated skin – although this also makes them too heavy for acne-prone or oily skin. Try Perricone MD Pre:Empt Series The Fixer Solid Oil, $55 (5), a multipurpose moisturising concentrate ideal for the face, cuticles, elbows or even taming flyaways and unruly brows.

IN GOOD COMPANY According to market research firm Mintel, 61 per cent of us would rather companies ‘green’ their practices than donate to green organisations. Seems as though beauty brands are listening.

Procter & Gamble (the parent company of Olay and Pantene) has reduced its water usage by 24 per cent per product since 2010. It has also set a goal to provide 1 billion people with access to water-efficient products by 2020.

Johnson & Johnson (which makes Aveeno and Neutrogena products) reduced its overall use of water by 7.2 per cent between 2010 and 2015 by installing clever waterreutilisation systems and improving wastewater treatment.

68 womenshealth.com.au NOVEMBER 2017

Unilever (behind Dove and Simple) hopes to halve the water associated with consumer use of its products by 2020; it’s designing items such as self-foaming body washes that require less water but still offer the same experience.

L’Oréal has saved, in the past decade, the equivalent of one-and-ahalf years’ water use across industrial facilities, via changes such as recycling all types of water throughout the manufacturing process (except water used in products).

REACH FOR A TOWEL-OFF BODY WASH Watered-down soaps in foaming dispensers, these formulas remove oils and dirt when applied with a washer. While it’s yet to launch in Oz, Yuni Flash Bath No-Rinse Body Cleanser is leading the way in this category.

For clean hands – and the occasional body rinse when in a pinch – sans the water, try antibacterial Bondi Wash Hand Spray, $15 (8). It kills germs, and softens with aloe vera and vitamin E. WH

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ADDITIONAL WORDS: CHELSEA TROMANS . PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER MEDIA; RODNE Y MACUJA

(1)

Although these guys contain water, the tiny cleansing-oil molecules floating around in the formula act like traps for both dirt and sebum.

They’re a super-smart move for sensitive types who react to traditional cleansers, which, simply by virtue of having more ingredients, increase the chances of irritation.

We’re loving Bioderma Hydrabio H2O Micelle Solution, $31.99 (7), a luxe formula spiked with glycerin to help skin retain moisture.

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BRIGHTEN UP

OUR RE V IEWc re w © DIS COV E R S T H E E AS I E ST WAY T O M AK E T H E MOST OF THEIR BEST AC C E S S O RY , A W H I T E R S M I LE BEAUTYcrew, Australia’s number one online beauty destination, is happy to introduce you to the REVIEWcrew© — a group of the most trusted advisors, made up of beauty addicts just like you.

The products for this REVIEWcrew® trial have been provided by Colgate to Pacific Magazines’ BEAUTYcrew for the purpose of trial and review by BEAUTYcrew members. Star rating is based on 40 reviews of this product. *When brushing twice daily for 6 weeks.

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The enamel-safe formula gives visibly whiter teeth with regular use*. Here’s what they had to say about the impact it had on their smiles:

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1 Rip Curl, $99.99 2 Duskii top, $130, and bottoms, $85 3 Calvin Klein top, $69.95, and bottoms, $59.95 4 First Base top, $79, and bottoms, $59 5 FELLA Swim top, $143, and bottoms, $77 6 P.E Nation, $149 7 Bonds top, $34.95, and bottoms, $29.95 8 Stella McCartney, $259 9 Stella McCartney, $269 10 Seafolly top, $99.95, and bottoms, $89.95 11 ASOS, $98 12 Lululemon, $139 13 Twiin, $79.95 14 Camilla and Marc, $379 15 Zingiber top, $159, and bottoms, $99 16 Billabong, $149.99 17 Rival, $69.99 18 bond-eye Australia top, $69.95, and bottoms, $69.95 19 O’Neill, $89.99 20 Aqua Blu Australia top, $79.90, Bec + Bridge bottoms, $95

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SAFARI

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1 Somedays Lovin, $99.95 2 She Made Me top, $159, and bottoms, $179 3 Spell & The Gypsy Collective top, $79, and bottoms, $69 4 Camilla and Marc set, $229 5 Zulu & Zephyr, $170 6 Midnight Swim top, $79.95, and bottoms, $49.95 7 Roxy top, $55.99, and bottoms, $39.99 8 Zingiber top, $140, and bottoms, $99

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NOVEMBER 2017 womenshealth.com.au 73

BEST FOR bigger busts

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WORLD

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BEST FOR wider hips

1 O’Neill top, $49.99, and bottoms, $49.99 2 Rip Curl top, $45.99, and bottoms, $69.99 3 Billabong top, $69.99, and bottoms, $39.99 4 Tigerlily top, $110, and bottoms, $100 5 Billabong, $99.99 6 O’Neill top, $44.99, and bottoms, $34.99 7 Baku, $179.95 8 Aqua Blu Australia top, $79.90, and bottoms, $56.90 9 Somedays Lovin, $109.95 10 Baku, $139.95 11 Roxy top, $49.99, and bottoms, $49.99 12 Tigerlily top, $120, and bottoms, $100 13 Rip Curl top, $49.99, and bottoms, $45.99 14 JETS, $189.95 15 Seafolly top, $109.95, and bottoms, $89.95 16 Heidi Klum Swim top, $109, and bottoms, $89.95 17 Cotton On Body top, $34.95, and bottoms, $22.95 18 Camilla set, $299 19 Duskii, $230 20 Seafolly top, $119.95, and bottoms, $74.95 74

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MONOCHROME

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1 Camilla and Marc, $599 2 Bondi Born top, $140, and bottoms, $110 3 Midnight Swim, $109.95 4 Zulu & Zephyr, $180 5 O’Neill top, $49.99, and bottoms, $39.99 6 JETS, $189.95 7 Seafolly, $199.95 8 Matteau top, $120, and bottoms, $120

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BEST FOR petite frames

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1 ASOS set, $72 2 Baku top, $64.95, and bottoms, $59.95 3 BOUND by bond-eye Australia, $150 4 Palm Swimwear top, $85, and bottoms, $120 5 ASOS set, $84 6 JETS, $149.95 7 Seapia, $159 8 Heidi Klum Swim top, $79.95, and bottoms, $89.95 9 Ted Baker, $209 10 FELLA Swim, $198 11 Ted Baker, $209 12 Billabong top, $39.99, and bottoms, $39.99 13 Aqua Blu Australia top, $64.90, and bottoms, $56.90 14 Stella McCartney top, $159, and bottoms, $89 15 FELLA Swim top, $121, and bottoms, $66 16 JETS top, $89.95, and bottoms, $69.95 17 Seapia set, $169 18 Bec + Bridge top, $90, and bottoms, $85 19 Cotton On Body, $59.95 20 Roxy top, $39.99, and bottoms, $29.99

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BEST FOR athletic shoulders

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TROPICAL

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BEST FOR tall and lean

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1 ASOS top, $40, and bottoms, $40 2 Rip Curl, $89.99 3 Roxy, $99.99 4 FiT Swimwear set, $99 5 FELLA Swim top, $110, and bottoms, $77 6 Duskii top, $95, and bottoms, $75 7 Speedo, $110 8 Bonds top, BEST FOR $34.95, and apple bottoms, shapes $29.95

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style 2

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14 BEST FOR curvy figures

1 bond-eye Australia, $179.95 2 Palm Swimwear top, $90, and bottoms, $70 3 Frankie top, $62, and bottoms, $46 4 Suboo top, $99, and bottoms, $99 5 Stella McCartney top, $169, and bottoms, $99 6 Bec + Bridge top, $120, and bottoms, $100 7 Duskii, $230 8 Bec + Bridge top, $150, and bottoms, $140 9 Cotton On Body, $34.95 10 Contessa Volpi set, $155 11 Baku top, $109.95, and bottoms, $89.95 12 Camilla and Marc set, $219 13 Baku top, $94.95, and bottoms, $79.95 14 FELLA Swim top, $143, and bottoms, $77 15 Cotton On Body top, $29.95, and bottoms, $24.95 16 The Upside top, $79, and bottoms, $99 WH

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PHOTOGR APHY: CHRIS JANSEN

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Steph Claire Smith:

MOGUL IN THE MAKING She’s the ultimate girl next door – oh, but with 1.2 million Insta followers and mega business smarts. WH goes #nofilter with Steph Claire Smith

By Alex Davies

80 womenshealth.com.au NOVEMBER 2017

Photography by Steven Chee

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81

It’d be easy to underestimate Steph Claire Smith. Yep, her Instagram is full of selfies and wish-we-had-that-tan bikini shots (she’s the face of Bondi Sands, after all). But she’s also smart, self-aware and savvy as hell. The proof: ambassadorships for adidas and Clinique, and her own venture Keep It Cleaner (KIC) with bestie and business partner Laura Henshaw.

What started as a recipe ebook became a wellness website and recently launched as a full-blown lifestyle program with meal plans and workouts. Plus, did we mention there’s a KIC health-food range hitting shelves at Coles this month?

And while the 23-year-old model and influencer’s feed is often picture perfect, she doesn’t shy away from real talk, posting about topics like body image. This August, Smith uploaded a video to YouTube that saw her open up about binge eating when she was 20 and modelling in New York. It was raw and honest, asking her followers to realise that “we may show a lot of the perfect stuff online to you, but it’s not a whole reality” – and to seek help if they were going through a similar experience. What’s clear? There’s much more to SCS than meets the eye. We phoned her in London to talk about her whirlwind year, the art of self-acceptance and much more.

THE SMITH LIFE THERE’S A REASON @STEPHCLAIRESMITH HAS 1.2 MILLION INSTA FOLLOWERS. SHE TAKES US BEHIND THE SCENES, FROM WORKOUTS TO HER R E L A T I O N S H I P. D O U B L E - T A P. A “pinch-me” moment with Lara Worthington

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Smashed avo at her fave Melbs brunch spot

California dreamin’ on a beach vacay

Ready to train with adidas in London

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my eggs or whatever. I think that’s different for everyone – you’ve just got to listen to your body.

Why’d you decide to take Keep It Cleaner further with a lifestyle program?

[Laura Henshaw and I] wanted to expand because I can’t tell you how many messages we get from girls – who even come up to us on the street – about how much they love what we’re about and that they want to see more. I suppose we just want to reach out to as many people as possible, and give them as much information, motivation and inspiration as we possibly can.

You’ve launched a range in Coles. What was the driving force behind that?

I shop there all the time, but I still have to do my health-food shop separately, because there aren’t enough options at Coles. We wanted to fill that gap in the market.

When it all started happening, it was kind of surreal! I didn’t get too excited until I knew it was happening – through my experience in modelling, it’s been my rule never to get too excited about something until you’ve got a contract in front of you [laughs]. Once we realised it was actually going ahead... it was a dream come true for me and Laura.

Total bowl goals with her porridge brekkie

Speaking about body image on YouTube

Are you a coffee drinker?

What’s your average day on a plate like?

Breakfast is usually an acai bowl, or buckwheat porridge with yoghurt, cacao nibs, some peanut butter and blueberries. For lunch, I’m a sucker for smashed avocado on gluten-free toast with goat’s cheese and chilli, spinach on the side and poached eggs. My go-to cafe is Short Straw in Melbourne – the smashed avo there is life! Peppermint tea helps me get through sweet cravings, then I generally have an apple with peanut butter, a green smoothie or a few rice cakes with something on top. I love cooking, so dinner will be anything that’s got a lot of vegies and protein – like chicken, steak, a stir-fry or zoodle pasta.

What energises you?

Exercising most days, and being mindful that I’m very lucky to do what I do. If I ever have one of those mornings where I don’t want to go to work, I laugh to myself because I’m like, “You love what you do, and you’re crazy to not want to get up!” Food-wise, I need quite a bit of protein. If I’m running low on energy, it’s probably because I haven’t had

With bestie and business partner Laura Henshaw

Posing it up in a bathroom selfie on a UK trip

I used to be. I’d probably have one a day, then earlier this year I did a blood test for intolerances because I was having some [digestive] issues and needed to find out what was upsetting my stomach. One thing that came up was coffee. I cried when I found out [laughs] because my coffee a day really got me through. But I haven’t had one since.

English breakfast tea is now my caffeine and I like a soy chai latte.

You travel so much. How do you make sure you keep fit when you’re away?

Walking is an awesome way to see new places. If it’s terrible weather or there’s not a treadmill, I love doing pilates and strength training in my room. It can be hard to motivate yourself, and I’ve had moments where I just want to keep watching Netflix. But if I went through too many days or weeks doing that and making the excuse that if I’m not at home I won’t exercise, that wouldn’t be good [in the long run]!

Representing Clinique as an ambassador

On a date with boyfriend Josh Miller

NOVEMBER 2017 womenshealth.com.au 8 3

RADICAL ROCKY ROAD

INGREDIENTS: ½ cup coconut oil ¼ cup rice malt syrup ½ cup raw cacao powder ½ cup puffed millet, puffed spelt or puffed rice 1 cup almonds (or your favourite nut) 3 tbs almond butter ¼ cup cacao nibs ½ cup goji berries 1 tsp bee pollen ½ cup coconut flakes 1 tsp maca powder 1 tsp vanilla essence METHOD:

1.

Melt coconut oil in a small saucepan.

2.

Add rice malt syrup and raw cacao powder and stir until combined.

3.

Remove from heat and stir through remaining ingredients.

4.

Line a medium-sized baking tray or container with baking paper and pour in rocky road mixture.

Transfer to the freezer for at least 2 hours before serving (freeze overnight if possible).

5.

Store in the freezer.

84 womenshealth.com.au NOVEMBER 2017

What’s your approach to exercise at home?

It depends how much I’m working, but an awesome week would include six workouts. So, that’s four one-on-one boxing sessions with Will [Tomlinson] at Tribute Boxing & Fitness in Melbourne. Boxing’s addictive because not only do you feel amazing afterwards and it does amazing things to your body, but if you’ve got something to think about or you are a little bit angry about, it’s a way to get it out of your system. You feel your punches getting stronger and more accurate, too. I love pilates, whether it’s a reformer class or just on my own at home. It’s changed my body, because you switch on such small muscle groups doing it. Then also power walks and walking my dog – it’s like my own daily meditation.

Why do you think it’s important to post about issues like body image?

The majority of my followers are 16 to 25 years of age, which is a very sensitive stage. Girls can have that second wave of puberty. I was able to eat whatever I wanted until I hit 18, when I started getting hips, a bum, bigger arms and thighs. I wasn’t sure if I was doing something wrong or whether my body was just changing. It wasn’t until a couple of years later when I was training and eating right that I realised this is just my body and the figure I’m growing into. We are all very different and I suppose that’s why I wanted to put [posts out] to say we are all always changing inside and outside. You can’t want something that isn’t “you” – you’ve just got

to try to be the best version of yourself that you can [be].

And your attitude now?

When I was living in New York, I became very, very, very selfconscious because I was told I needed to lose weight. Modelling really does play with your mind and you can pick up some pretty bad habits... unfortunate quick fixes and stuff like that. So, I suppose it’s been years in recovery on my mindset, not recovery on my body.

I still love modelling, but I’m really glad that the majority of my time [now] is made up of other things I love. When [modelling is] the sole thing you’re thinking about, it can really consume you and play with your mind and body image.

Knowing there are more important things in life has helped me. My body confidence isn’t perfect – I don’t think anyone’s is – but something I’ve really learnt from Laura is to focus more on the things you love about yourself rather than the things you don’t.

How do you handle all the negativity on social media?

I’ve learnt you really can’t listen to comments like that. My partner Josh [Miller] keeps me grounded.

He is also like, “Don’t give them any energy”. When the majority of the comments are positive and lovely, I can’t just focus on the negative ones. It’s taken me a long time, though. That’s why when younger girls ask about making it big on Instagram, one of the first things I talk about is being able to accept some negative feedback, because that comes with it.

ST YLING: TALIA KERSH. HAIR: BR AD MULLINS. MAKE-UP: FILOMENA NATOLI. INSTAGR AM IMAGES FROM @STEPHCL AIRESMITH

“MY FAVOURITE KEEP IT CLEANER RECIPE. I’VE USUALLY GOT SOME IN THE FREEZER READY TO GO!” SAYS SMITH. HERE’S HOW TO DO THE SAME.

c ove r s to r y

Let’s talk about Josh – what’s your dynamic like as a couple?

We’ve been dating for more than five years, but have been family friends since I was 12. The trust and communication [between us] is very strong, especially when we spend time apart. There was a year when I was living in America and didn’t see him for six months straight, which was probably the hardest thing we have ever gone through. He’s such a ball of energy and so supportive. It sounds corny, but he’s definitely my soul mate.

Tell us something surprising about you I have a fear of the ocean. When I was growing up [in Melbourne], we didn’t really go to the beach much at all and my only experiences at the beach were either being stuck in waves or getting sandy!

Who are some of the women you admire?

Laura’s a massive inspiration.

Working alongside someone like her is extremely motivating, especially when you’re sharing a workload and they seem to be powering through a million-and-one things at once!

Then, outside of work, my mum.

She could have the worst day and still be so lovely to everyone. She’s such a selfless, beautiful lady.

What does being a strong woman mean to you?

It’s definitely not about how much you can lift or how many squats you can do [laughs]. It’s being strong in your mindset. Just knowing that you’re being the best “you” you can, and doing your best every day. WH

If you need help or support for an eating disorder or body image issue, please call The Butterfly Foundation’s national helpline on 1800 334 673 or email support@ thebutterflyfoundation.org.au.

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Pipe down there, perfectionists at the back – no one’s saying you can’t have it all (OK, we kind of are). But it may be time to accept that you can’t do everything you want, perfectly, all the time. Take a poll of pretty much any group of women and chances are there’s one thing they’ll all have in common, regardless of age, life stage or career: they’ll all be jugglers. Of meetings, work deadlines, social events, childcare, date nights and Instagram updates.

And the result of trying to keep these figurative balls flying high with seemingly stressfree flair? They’re totally exhausted.

By Anna Breslaw

87

M “Most women are deeply anxious about the concept of ‘balance’,” says Ann Shoket, author of The Big Life. In the book, she studies the evolving values of young women seeking a new idea of how relationships and family fit around career ambitions. “My take is that it’s all life all the time – and all work all the time,” she explains. “This search for work-life balance is leaving women hobbled with guilt and anxiety.”

According to a recent US Women's Health survey of nearly 1000 women, 43 per cent said they feel they’ve achieved work-life balance, yet 75 per cent felt guilty about not successfully balancing work and life. Er...? Turns out even when we think we’ve created the best possible balance, we still feel as if it’s not good enough. (FYI, 72 per cent felt drained, exhausted or anxious at the end of the day.)

Not exactly the sign of a healthy, happy life.

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JUGGLING ACT

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“I’ve learnt to avoid that guilt by embracing the mess,” says Shoket.

“When you let go of the idea that you must find balance, it’s easier to see your mess for what it really is – the momentum driving you closer to your version of success, whether you’re working your arse off trying to prove yourself, find love and pay the rent, or building your family and career at once,” she explains.

“For me, the energetic rush of work, life and love makes me feel like I’m in it. I don’t feel guilty about not being with my husband and kids when I’m working, or about not working when I’m focused on my family. Ultimately, the family gets loved and the job gets done.”

But what about when those balls start to drop? “Yes, things do sometimes bubble over – I lose stuff: an earring I took off to make a call, a credit card whipped out for a coffee run,” says Shoket. “I wake in the middle of the night and realise it’s been weeks since I looked at bills or my eyebrows saw a tweezer.

But that’s a small price to pay for a life that feels big and satisfying.”

Shoket isn’t the only one advocating a more fluid approach to balance.

Mamamia creative director Mia Freedman’s new book Work Strife Balance argues that work-life balance is an impossible pressure that women put themselves under.

And last year, shortly after the oneyear anniversary of her husband’s death, Facebook COO Sheryl Sandberg acknowledged that she’d underestimated the challenges faced by working women when she’d written Lean In. “Before, I did not really get how hard it is to succeed at work when you are overwhelmed at home,” she wrote.

Lauren Smith Brody, author of The Fifth Trimester, a guide for new mothers returning to work, takes it one step further. “Frankly, I find the whole concept of work-life balance anti-feminist,” she says.

Men are socialised to consider work to be a part of life, but women get the message that they’re mutually exclusive. “Often, when women choose to work, the implication is that they’re missing out on the rest of their lives,” says Brody.

Adding insult to injury, women have to work doubly hard to prove themselves on the job. “Women have to push to get their voice heard in meetings, but are sometimes expected to manage a heavier workload. On a daily basis, it’s draining and exhausting,” says Dr Marianne Cooper, a sociologist at The Clayman Institute for Gender Research at Stanford University.

What do they get for their troubles?

Less pay and fewer promotions (women hold 26 per cent of senior management roles, according to the Australian Bureau of Statistics, while a report by workplace consultant Conrad Liveris revealed that Aussie CEOs and chairs were 40 per cent more likely to be called Peter or John than to be female).

The bias doesn’t end at the office.

Even the most successful women can take on the brunt of housework and child rearing, something sociologists refer to as ‘the second shift’. Compared with men, women spend almost an extra hour each day on household activities such as cooking and cleaning, reports the US Bureau of Labor Statistics.

No wonder more than half of the women in the USWH survey said they had zero time for themselves.

So, if the idea of balance is such a bum deal, why do we chase it so fiercely? Well, partly because we constantly see women who make living a full life look effortless. While the link between social media and mental health is complex, one 2016 study by the University of Pittsburgh found people who spend the most time ogling others’ carefully curated online lives feel more depressed; another poll by US program Today found 42 per cent of mothers felt

7

T he number of incomplete home-based tasks women have on their to-do lists, compared to the five notticked-off jobs blokes have.

Source: SocietyOne

NOVEMBER 2017 womenshealth.com.au 89

It can be a hard pill to swallow but, if balance is the aim, you’re going to have to give some stuff up – or at least the idea of doing it all perfectly. “We’re expected to be available to work 24/7, but you can still set limits,” says Wilding.

“If answering late-night emails is part of your workplace culture, send a brief response that won’t tie you up all night but indicates that you received the message (eg, ‘I’d like to think about this, I’ll get back to you in the morning’).” Even better, use that always-on notion to your advantage. “Approach your boss with a plan about how you can work from home a day or two a week,” suggests Brody.

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BLOW UP THE GUILT, FOR GOOD

Then the big one: ask for help.

Nearly a quarter of the women in the USWH survey try to do it all – all by themselves. So, order takeaway more often (like you needed an excuse), ask your sister to watch the kids for an afternoon, or tell your husband to toss in a load of laundry so you can read your Kindle or put in a few extra hours at work. Yep, that’s right – we just said put in more time at work. Because there’s not a right or wrong place to spend your energy. Ambition isn’t a dirty word (in fact, more women in the survey said they’d rather make more money and work longer hours than take a pay cut and work less). And the choices you make today aren’t set in stone. If you have a health crisis, need to care for an ageing

parent or just want to take a step back and reassess, you can. The state of things is ever-shifting.

The one thing you should make a constant, though? Self-care. Women are notoriously bad at doing so.

“There’s a misconception that self-care has to be active like yoga, or expensive like a spa day,” says Wilding. But it can also be about making your responsibilities a bit more enjoyable, such as listening to Lorde while you do your bills. Or writing that report from home in your PJs. And if one of those balls accidentally gets dropped? Shrug it off and try again. Juggling, after all, is supposed to be fun. WH

PHOTOGR APHY: GET T Y IMAGES; CASSANDR A L ADRU; COURTESY OF FOX . ADDITIONAL WORDS: ALEX DAVIES

inferior after visiting Pinterest.

Setting the bar so high may also be in our metaphorical DNA, says Melody Wilding, a social worker who specialises in helping women deal with work-life challenges. “Checking things off a to-do list can help us feel more in control,” she explains.

“But with so much on our plates, invariably, there will be something we can’t get to or complete flawlessly. And when that happens, it often affirms an underlying belief that we’re not good enough.”

This unpalatable combo of inequality and feelings of inadequacy often culminates in burnout, says Cooper. Our social lives falter (56 per cent of women in the USWH survey say work stress has negatively affected their personal relationships), and our health suffers. Research by Ohio State University shows that women who work 41–50 hours a week (the case for 42 per cent of the survey respondents) have elevated risks for conditions such as heart disease, arthritis and diabetes. All much higher numbers than risks found in men who work the same amount.

Why? Juggling a career and those second-shift responsibilities increases stress, which is linked to these chronic illnesses.

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“Before starting my clinic, I had no idea how much work was involved in running a business. I was completely overwhelmed, and had a constant feeling of panic. Something had to change – I started to say ‘no’. When life gets chaotic, commit to your anchors: the nonnegotiable activities that help you cope when life is unbalanced. For me, it’s about bookending my day with exercise and sleep.”

Teresa Boyce is a Sydney nutritionist (thehealthwhisperer.com.au)

Busy women share their stories of juggling work and life – and what helps them navigate the chaos

“I went back to work when my kids were six months old and two. I was commuting for an hour and 20 minutes, five days a week.

It was all work and all family, and I wasn't looking after myself. From that experience, I realised how important it is to take care of myself; by prioritising yoga, hitting the gym or just going for a 15-minute walk, I operate at my best at home and at work.”

Parvinder Gill is corporate marketing manager for LG Australia

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“On a typical Tuesday afternoon, I was trying to participate in an important phone conference, take notes and get my daughter fed, dressed and dropped off to dancing. Not to mention get dinner in the oven. What a disaster. In that moment, I realised work-life balance isn’t totally possible. My advice?

Ask for help. When I do, I’ve found the pressure is instantly released. My husband and I use a diary app on our phones – it helps us work out where the gaps are while one of us is travelling or working.”

Jess Yates is a Fox Sports presenter and hosts shows including Inside Supercars “Every night I have a running list that I add to with what needs to be done the next day, week, month. While my kids are at school and I’m distractionfree, I go through the list and focus on my work. Once I’m with the kids, they – not my phone – have my attention until bedtime.”

Jayta Szpitalak is a psychologist, health coach and founder of health food brand Fermentanicals “I’ve always been n open n to new e ut I’ve opportunities, but e also l o ance of saying learnt the importance ‘no’, which has helped me achieve more balance. I also love setting goals throughout the year to help give me clear direction. I’m a very visual person and still like to plan my week in a hard-copy diary.”

Saasha Burns is creative director of BEAR and its range of Essential Daily Vitamins

“Returning “ Re eturning t i to work after mat leave, I wasn’t in a good headspace – I hated that rush home from work: ‘What am I going to cook the toddler for dinner? He won’t eat it anyway. The house will be a mess.

I’m exhausted.’ I realised my own narrative about my life was negative: ‘I’m too busy, this is too hard, I’m too tired.’ So I changed that narrative. I stopped using the words ‘busy’ and ‘tired’ when responding to ‘How are you?’ I started writing three things I was grateful for at the end of each day (cheesy, but it works).

Now I’m actually thrilled with my completely jam-packed life – that’s exactly how I like it.”

Alice Ellis is deputy editor of Women’s Health and mum to a six-year-old

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23 love body YEW, H ELLO H OT WEATH ER! WE’RE TA L KING B EAC H T IME, YOGA ALFRESCO, APEROL SPRITZES IN THE PARK... APEROL S P RITZES ANYWH ERE, REA L LY. T H IS T IME O F Y EA R IS AWESOME – AND IT PAYS TO BE PREPARED. SO KICK-START YOUR MOTIVATION WITH OUR SCIENCE-BACKED GUIDE TO FEELING FITTER, STRO NGER A ND H A PPIER T H A N EVER

B y: Tom Wa r d

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A PPREC IAT E WH AT YO U R B O DY C A N DO A gym workout doesn’t always have to be about achieving your next goal.

Take a moment to enjoy how far you’ve already come. Celebrate that you’re not as breathless as you were after your first HIIT session, or marvel at what you can lift. Feels good, eh?

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S Summer is not without its pitfalls if you’re trying to get fit. It’s the season that twists your arm to ditch F45 for after-work pizza and rose, while every second bar seems to be hell-bent on offering two-for-one deals on sugar-bomb cocktails.

Oh, and not to mention it demands swimwear and selfies in exotic destinations.

That’s why we’ve pored over the science and called in favours from the experts to serve up 23 quick and easy cheats to help you tone up (if that’s what you want) or learn to love the shape you’re in (which is non-negotiable). Got your sunnies? Let’s get started.

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4 TAKE AN INSTA BREAK Women often find self-worth via “likes” and “followers”, according to journalist Nancy Jo Sales. “It’s challenging for girls especially to believe they need to produce images of themselves in order to get validation,” she adds. A bit hung up on double-taps?

Take a time out.

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B E UPSTAN DIN G Standing for an extra hour a day can help you burn 364 more kilojoules, according to research by the University of Iowa. Triple your time on your feet by asking for an adjustable sit/stand desk (try Ikea). Burn kJs, burn.

TAKE A FIRST STEP The truth is that it is easier to eat kilojoules than burn them, so if you want to lose weight, a diet rejig is your first stop. A good start?

Cut your daily kilojoules by 800 (a latte, say); it will set you on the path to naturally make better choices.

6 3 DO WHAT MAKES YOU FEEL GOOD Devote a little time to getting in the right frame of mind, be it taking time to get ready in the morning, or clocking up your eight hours the night before – it will set you up for the day. And if an evening in with a box set TV series or a full-on gourmet blowout does it for you, make sure to do that. Cliché, yes, but feeling good is one of the fastest ways to look good. OK?

SINK YOUR TEETH IN Slow down your eating and really chew your food. In a study by Harbin Medical University in China, people who chewed each mouthful of food 40 times ate 12 per cent less food than those who chewed just 15 times.

7 LAUGH MORE Laughter is a great workout for your core, and 15 minutes of the giggles burns between 40kJ and 150kJ.

8 WATCH YOUR SNACKS A Health Education & Behavior study found that people who kept fruit on display weighed up to 12kg less than those who stored sugary snacks in sight. Stock your kitchen bowl and desk with seasonal berries – the thickened cream, not so much.

9 TRIM THE FAT Cooking with 2 tbs of oil can rack up 1046 unnecessary kilojoules every day.

Ditch the oil and fry with soy sauce diluted with water.

As well as cutting kilojoules, the umami taste will ward off cravings.

10 SLEEP IT OFF Yes, enjoy that G&T with a slice of lime at 8pm, but make sure you try to stick to your regular bedtime, too.

Why? Not catching enough zeds can increase your food intake the next day by up to 1255kJ.

TA P O U T Rhythmically tapping your toes curbs cravings. For reals. It stops you thinking about food and reduces impulsive behaviour, reckon pros at Mt Sinai St Luke’s Hospital, US.

GET SW E ATY “Using a sauna preworkout promotes blood flow, helping transport fat-burning enzymes to stubborn areas,” says PT Karen Austin.

“Try it eight times in two weeks to cut a kilo of fat.” Spa break? Sold.

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(ROCK AND) ROLL BAND

16 BAND TOGETHER

13 GET MORE HANDS-ON The simple action of squeezing can reduce stress. Grip a medicine ball and work through a set of lunchtime twists, so you can return to your desk exuding the aura of a crystal healer – and get killer obliques in the process. Nice!

14 LUNCH FOR LONGER Whether aldesko or alfresco, eating your protein 15 minutes before your carbs can lower blood sugar levels by 37 per cent, found experts at Weill Cornell Medical College in the US. Less fat storage and longer lunches? Deal.

15 HIT THE DRINK Ditch cortisolboosting caffeinated coffees in favour of H2O and your gut will thank you.

Why? Virginia Tech found that half a litre of cool water before every meal led to 44 per cent greater weight loss over 12 weeks.

Not a bad benefit!

BOWLED OVER

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Incorporating a resistance band into your workout burns up to 1046 extra kilojoules in 30 minutes. Do 10 minutes of squats per day with the band under your feet, its ends in your hands, and you’ll burn a kilogram in 30 days. You can thank us later.

17 DISH IT UP It’s obvious, right?

Smaller plates of food limit your intake by 30 per cent, according to research by Bond Unive

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THINK POWER OVER PAIN Yale scientists discovered back pain triggers overeating, so limber up with a few stretches or some spinestrengthening yoga or pilates.

GET PEPPE Enjoy a tasty treat every now and then?

Congrats, you’re human. But too many can lead to a build-up of visceral fat behind your abdominals, raising your risk of heart disease and diabetes. Enter the malagueta pepper, adept at breaking down this fatty tissue. Pick up a jar and add to pretty much everything ($12, emporiumaquila. com.au).

21 EAT A BIG BREKKIE Israeli experts found that people who go large when eating breakfast lose two-and-a-half times more weight than meal-skippers, equating to a potential 10 per cent weight loss in just 30 days. (FYI, the jury is out on whether scoffing six McMuffins also delivers that result.)

S TI C K TH E KE TTL E O N

Half an hour of Kettlebell swing sets will blast through 1255kJ. Hold the bell between your knees, then thrust your hips to power it up to shoulder height for optimum – and impressive – fat burning.

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BR I NG CASH BACK Swapping your debit card for cash when paying for your groceries – and the inevitable sneaky treats – can reduce your spend by 23 per cent. Cue a cleaner bill of health and more money in your purse.

PHOTOGR APHY: STOCKSY, GET T Y

CUT BACK O N TH E ‘FAT’ TA LK If someone initiates the “I’m so fat” convo, avoid the stock response, “No, you’re not, I am, have you seen my thighs?”

Your insecurities tend to mirror those of your friends, so break that shame cycle. Stat.

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DEATH OF THE PERIOD

THE NUMBER OF WOMEN WHO ARE DEFYING THE LAWS OF NATURE AND DECIDING WHEN TO HAVE THEIR PERIODS – IF AT ALL – IS ON THE RISE. SIXTY-THREE PER CENT OF WOMEN IN AUSTRALIA NOW USE CONTRACEPTIVES TO MANAGE THEIR MENSTRUAL CYCLE, WITH ONE IN FIVE OF THOSE CHOOSING TO SKIP PERIODS FOR SEVERAL MONTHS AT A TIME. WH INVESTIGATES WHAT HAPPENS WHEN YOU DON’T HAVE TIME FOR THAT TIME OF THE MONTH

By Lauren Clark

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Sat at my desk, I look composed, but I’m about to pass out. Or at least, that’s how it feels. Pain from my lower torso is paralysing every inch of my body. A colleague asks me a question, but I can’t work out what her lips are saying – my brain has turned to mush and I have a desperate urge to vomit, cry and curl up for a nap. I take a few deep breaths and start to feel human again, until the next wave of agony.

What’s happening? Chalk it up to that time of the month. And yet this painful episode – and the week of suffering that surrounds it – reminds me why it’s my first period in six months. Like a growing number of women, I decide exactly when I have my period – and for me, that’s not very often. I control mine by running several combined oral contraceptive pill packs together in a row, stopping only to allow for infrequent withdrawal bleeding that forces me to scramble at the back of the bathroom cabinet for a tampon.

Others choose the progestogenonly pill or a long-acting reversible contraceptive (LARC) such as the implant, injection or intra-uterine device (IUD), all of which can make periods less heavy or less frequent, or stop them altogether.

I started taking hormones every day nine years ago, at the age of 15, to ease excruciating, heavy bleeds. As a result, I’ve had far fewer periods than my peers in that time.

“That’s unnatural,” and, “It’s not good for you,” are just some of the comments people have made. But I’ve only felt the benefits: freedom, control and lack of distraction.

And I’m not alone. “Word has definitely got out that it’s safe to run pill packs together, although women have been doing it for decades,” explains Dr Deborah Bateson, medical director at Family Planning NSW and clinical associate professor at the University of Sydney. “We have good data about the safety of it and certainly there’s an increased awareness that it’s a useful thing to do.

We’re also seeing in the data, as well as in our practice, that increasing

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numbers of women are asking for a LARC, like a hormonal IUD, as well as a contraceptive implant.”

NATURAL WOMAN

But, while it’s certain that few women enjoy having periods, there’s a prevailing belief that putting up with them month after month is the natural thing to do. As well as being an indicator you’re not pregnant, they’re a signifier of health, right?

“Periods are a strong signal that your body is functioning as it should,” says Dr Ulrike Sauer, a consultant in sexual and reproductive health. “Aside from pregnancy, the most common reasons women don’t get periods are that they’re under-eating or over-exercising. If a woman who [isn’t on] contraception doesn’t bleed, it’s a sign that the womb lining might have changed and that something more serious could be going on.” Katie Ann Hasson, assistant professor of sociology and gender studies at the University of Southern California, agrees that it’s a psychological reassurance and adds, “To some women, having a period is also an important part of their sense of femininity.”

But, what if I told you that it’s not actually natural for you to have regular periods? “Our bodies evolved to be almost constantly pregnant or breastfeeding once we

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hit puberty,” says Sauer. “Centuries ago, women would rarely bleed, and most of our female ancestors died before the menopause.”

Indeed, research has found that today, modern Western women will have four times as many periods throughout the course of their lives.

So, what does ‘natural’ even mean? The ‘period’ you have when you take a break from the pill every three weeks isn’t natural.

“A withdrawal bleed occurs when the lining of the uterus sheds in response to the pill’s artificial hormones being taken away, while a period is the lining of the uterus responding to the changes in natural hormone levels that occur when a woman is not pregnant,” says gynaecologist Dr Kate Guthrie. “If you run packs together, eventually you’ll get a ‘breakthrough bleed’, where the lining builds up to a point where it needs to shed. This can be after a couple of weeks or up to several months depending on the person, and can become less frequent as your body adapts.”

I’ve seen my body adapt from lasting just two consecutive pill packs before spotting, to having nothing before six months. Bateson points out, however, that if you’re concerned about unusual bleeding, you should visit your doctor to see if there’s anything else going on.

There’s also a misconception that regular bleeds on the pill confirm you’re not expecting. “You can’t rely on that – in the same way you

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THE PERCENTAGE OF WOMEN IN AUSTRALIA WHO SAY THEY’D LIKE A METHOD OF CONTRACEPTION SPECIFICALLY DESIGNED TO HELP THEM SKIP PERIODS Source: Teva Pharma Australia

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can’t even if you’re not on the pill, as some women have periods when they’re pregnant,” says Guthrie.

“The absence of your withdrawal bleed could be either that you’re pregnant, or that there isn’t enough of a reduction in hormones to trigger a breakthrough bleed.”

TURN BACK TIME

So, if a monthly bleed while on the pill is neither real nor reassuring, well, what’s the point? “It’s all set in history and tradition,” says Dr Jane Dickson, a consultant in sexual and reproductive healthcare.

“The creators of the pill designed it to be taken with a seven-day monthly break, even though they knew it wasn’t medically necessary.

By mimicking a monthly period, they believed it might be better accepted by the church and other religious institutions.”

Gynaecologist – and devout Catholic – John Rock, along with biologist Gregory Goodwin Pincus, tried to maintain as much menstrual ‘normality’ in their invention as possible to ensure it would secure US Food and Drug Administration (FDA) approval, which it did – initially in 1957 as pain relief, then in 1960 for contraceptive use.

Today, when feminism has never felt stronger, many women remain beholden to a monthly bleed. But what if you knew the wage and promotion gap would be 15 per

cent smaller, according to Italian researchers, if your menstrual symptoms and period-related absenteeism weren’t factors? In a YouGov survey in the UK, 52 per cent of women said periods affected their ability to work, and one-third of those said they’d had to take a sick day. In the Western world, menstrual symptoms are one of the main reasons girls miss school.

“Suppressing your period means you can skip the mood swings, headaches, bloating, PMS and disruption to your life – many women perform less well during exams and in sports – and for those with endometriosis it can make life far more manageable,” says Guthrie.

I notice my productivity dips at work, thanks to disrupted sleep and the fact that I spend chunks of the day keeled over in a toilet cubicle.

IS IT SAFE?

But now, 57 years after the pill changed everything for women, there’s still confusion surrounding its long-term safety. “Hormonal contraception has pros and cons,” says Sauer. A 2014 study published in the journal Cancer Research discovered that recent use of the combined oral pill increased the risk of developing breast cancer by 50 per cent, while a 2007 study published in The Lancet found that being on it for five years or

more doubled your risk of cervical cancer. Should we be worried? “You are slightly more likely to develop breast cancer, but only when you’re on the pill, not once you stop – there’s no lingering effect 10 years after or into your 50s and 60s,” says John Guillebaud, emeritus professor of family planning and reproductive health at University College London.

“Most pill-takers are under 35, the age when breast cancer is very rare anyway, so a 50 per cent increase on top of extremely small numbers leaves total cases in this scenario still very low.”

The hormone doses in the present-day pill are much smaller than they used to be. “When it was first invented it contained 100mg of oestrogen, which is what past research on increased breast cancer risk has been based on,” explains Guthrie. “Now it only contains 20mg, so future studies may find there’s even less of a link or none at all.” This lower dose of oestrogen also means blood clot risk has been lowered even further.

There’s also evidence that the pill can in fact be protective against cancer. “A woman taking it is less likely to get cancer than a woman whose partner uses condoms because it reduces risk of ovarian, endometrial, large bowel and rectal cancer while in use and for 10 years after,” says Guillebaud. A 2008 study published in The Lancet estimated that the pill may have stopped around 100,000 women dying from ovarian cancer, as it suppresses activity and disruption to the surface of the ovaries – this number outweighs the increased risk for other types of cancer linked to taking the contraceptive pill.

Dickson agrees, pointing out that other factors can play a much more significant role in cancer risk.

“Being overweight, smoking and family history pose a much greater risk to your health than taking the pill,” she says.

Then there were last year’s headlines claiming that the pill has psychological as well as physical effects, upping depression by

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OH, BABY

But what does switching off your ovaries mean for fertility? While at 24 I’m not looking to have children right away, it’s a concern that does cross my mind. “It won’t make you infertile, but you can’t be sure how long it’ll take for your natural cycle to return,” says Dr Shazia Malik, consultant obstetrician and gynaecologist. She suggests coming off the pill or LARCs and using condoms six months before you start trying for a baby, to allow ovulation to get back to normal.

But not every woman will need that long. “With the exception of the injection, which can take up to a year to wear off, your cycle should return to normal almost straight away when you stop taking contraception,” says Guillebaud.

“In fact, it could even make you more fertile. A 2002 study* found that ex-pill-takers were more likely to fall pregnant in the six months after coming off the pill than those who’ve never used it.”

And if you don’t want to get pregnant just yet, running your pill packs together can actually make it more effective as a contraceptive.

“All the time you take the pill, your ovaries are asleep, but in the seven days you stop taking it, your ovaries start to wake up again and begin ovulating,” explains Dickson. Taking it every day keeps your ovaries on snooze for weeks, if not months.

You’re also less likely to forget to restart a pill pack and fall pregnant.

Bateson agrees, but points out it’s

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often don’t know our own healthy baseline.” Contraception and painful bleeds are reasons enough to stop periods, but we shouldn’t be stopping them for the sake of it, points out Sauer.

That said, contraception is starting to reflect a period-less lifestyle. “As doctors, we’re being more proactive when women start on the pill about informing them that it’s something they can do,” says Bateson. “We’ve also got a new pill on the market that runs three months together, up to 91 pills. It has seven days of lower-dose oestrogen in that break instead. Having a pack that runs the pills together for you may make it easier for some women.” If you’d prefer to stick with your current pill and run it together, always check with your doctor to make sure you’re able to do this with your particular prescription and learn how best to manage it.

If being on an equal footing with men is the ideal, ditching our periods might just allow us to catch up in the workplace – and to be free to spend our cash on items other than painkillers and sanitary wear. The ‘tampon tax’ is yet to be scrapped, after all.

“Women should be able to control their own lives – their bleeds should fit in with them, not the other way around,” adds Guthrie. It’s not black and white – but as I continue not dreading every fourth working week and remain anxiety-free about diving into a pool this summer (OK, my beach body might be a different matter), for me, it kind of is. WH

THE PERCENTAGE OF AUSSIE WOMEN MANAGING THEIR CYCLES WITH CONTRACEPTIVES WHO ARE CONCERNED ABOUT THE HEALTH IMPLICATIONS Source: Teva Pharma Australia

also result in no withdrawal bleed because the lining of the uterus is thin, which can be beneficial.”

THE FUTURE

Part of the problem? That society is anti-bleeding. “Our cultural attitude is that menstruation is dirty and shameful, and that we should avoid it at all costs. We don’t talk openly in society about the nitty-gritty of our bleeds, and we don’t have any reference points for comparison,” says Hasson. “Taking hormones to get away from it means that we

SOURCES: *TEVA PHARMA AUSTR ALIA PT Y LTD; BRISTOL UNIVERSIT Y. ADDITIONAL WORDS: ANTHEA ENGL AND. PHOTOGR APHY: BETH CRUTCHFIELD AT HEARST STUDIOS

23 per cent. “In a small minority it can lead to depression or severe mood changes,” according to Guillebaud. “But depression is very common, and what the study found was that out of every 123 pill-takers with depression, only 23 could truly blame their contraceptive. The other 100 would have expected to be diagnosed anyway.” Interesting.

still OK to take the break if you want to. “Some women prefer to have that bleeding, they might find it reassuring – and that’s their choice.”

She adds that having a pill with a reduced-hormone break can be another option. “With the traditional seven-day hormone break, if women miss the first tablets in the first week, it puts them at risk of pregnancy. So it makes sense to reduce or get rid of that break in this case. Combined pills with shorter breaks of four or [fewer] days may

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SUMMER’S COMING, PEOPLE! AND WHO BETTER TO GET YOU IN SHAPE FOR THE SILLY SEASON AND BEYOND THAN

AUSTRALIA’S ULTIMATE TRAINER, MICHELLE BRIDGES? A FITTER,

HEALTHIER, HAPPIER YOU, COMING RIGHT UP...

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It’s spring: we’re out of hibernation (chunky knits, begone) and already enjoying lighter evenings, fewer layers and the buzzy countdown to summer.

But, like the best nights out and a decent fake tan, hitting the beach can feel a whole lot better with some prep – and now’s the time to jump on it.

We’ve enlisted PT extraordinaire Michelle Bridges to get you started.

She’s all about the long game – with 20-plus years in the biz, she knows what it takes to get results, but also how to make them last beyond bikini season.

She’s the queen of helping people become fitter and healthier, which is why we couldn’t be more excited to share this with you: a kickarse workout from her new book Keeping It Off (which is chockers with recipes, tips and exercises), plus seriously-use-themright-now insights to help you keep kilos in check, tone up and create healthboosting habits that last. OK, that’s enough from us. Over to Michelle...

MICHELLE’S WEIGHT-LOSS WISDOM

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MY PHILOSOPHY AROUND HEALTH AND WEIGHT LOSS IS TO KEEP IT SIMPLE (because fussy fad diets invariably fail). It’s so easy to go down the rabbit hole with all the zillions of micro-isms when really, for most of us, it’s about focusing on the macro-isms to be healthy and [within] a healthy weight range.

Eat unprocessed, natural food in appropriate portion sizes, exercise regularly and get good-quality sleep.

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NUTRITION BY FAR PLAYS THE BIGGEST ROLE IN WEIGHT LOSS. I always say it’s about 80 per cent nutrition and 20 per cent exercise.

Suitable nutrition fuels your body without stoking your fat stores and, if you’re [kilojoule] restricting (a common method for those who need to lose weight), you’ll still lose weight even if you don’t do any exercise because your body is in [kilojoule] deficit.

Want to add exercise into the mix? You’ll be strengthening your soft tissues, building your bones and getting the feel-good factor mentally – the whole package!

People can often overlook how much exercise positively impacts your mental state.

6 Tip “See health as the whole package – physical and mental.

Work out for whole-body wellness!”

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IF A CLIENT APPROACHED ME ABOUT GETTING IN SHAPE, THE FIRST THING I’D DO IS STRIP OUT ALL SOFT DRINKS. Often, people are consuming massive amounts of sugar and excess [kilojoules] through soft drinks, and just changing that one thing can have a profound effect. The second thing?

I’d get them eating breakfast, lunch and dinner consistently every single day. Lots of times people skip meals and then binge when they finally do eat, or they’ll eat pretty much continuously throughout the day.

Instigating the habit of eating three set meals daily pulls things back into line and then we can fine-tune their habits more easily from there.

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THE WORKOUTS IN KEEPING IT OFF FOCUS ON BOTH CARDIO AND STRENGTH. Cardio trains

the heart and lungs, which power your body. Think of it as charging your battery: with a full battery, you have the energy to hammer out strength-training sessions.

My favourite workouts combine strength and cardio, so I might do a circuit of a 400m run + 10 push-ups + 10 overhead squats, and repeat that as many times as possible.

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YOU NEED TO GET TO YOUR EDGE TO EVOLVE.

Choose weights that cause you to fail on the last few reps – then you know you’ve hit your limit and training adaptations will occur.

With cardio, you want to feel like you can’t get enough air in and can’t talk. This is a sign you’re at your limit and your body will adapt to improve its cardiovascular capacity.

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AT SOME POINT EACH MORNING, YOU’RE GOING TO NEED TO GET UP TO GO FOR A WEE SO WHEN YOU DO, WORK OUT! LUNGE FROM YOUR BED TO THE LOO – THAT’S YOUR FIRST EXERCISE. While washing your hands, squat – boom, that’s your second exercise.

Skip to the kitchen for your third.

Push-ups against the benchtop – there’s a fourth. If you’re done after that, all good. You worked out, and now have a big glass of water, breakfast and get into your day.

If you’re feeling charged up and ready to go longer, grab my book and hit one of the workouts in there.

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WHEN IT COMES TO RESULTS, BOTH CARDIO AND STRENGTH WORK are going to burn fat, give you energy and bolster your mental state.

Weight loss will be different from person to person and week to week, but generally if you weigh less than 100kg you could expect to lose between 0.5 and 1.5kg per week if you’re eating for [kilojoule] deficit.

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YOUR PLATE IS THE KEY TO TONING UP. If you

don’t eat well, it doesn’t matter how toned your muscles are – because no one will see them under the excess fat stores. At the same time, make sure to do strengthtraining exercises that are higher reps and lower weight, so you’re toning your existing muscle mass rather than simply increasing it too markedly.

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9

KEEP A FOOD DIARY FOR A WEEK if you hit a weight-

loss plateau. It’ll help you to see if there’s anywhere extra calories might have crept in. Often we get portion distortion; if we haven’t been conscious with our food, we can start to consume more than we actually need. You could easily have been drinking to excess – say if you’ve had more than a couple of boozy nights or a bunch of high-fruit smoothies. It doesn’t take long to go over what you need if your goal is weight loss. My book has a specific meal plan called ‘Stop Stalling’ with reset recipes to help you if you’ve hit a wall. Think about whether you’ve been pushing yourself too hard – overtraining is just as detrimental as undertraining, so keep an exercise diary as well. Finally, has anything changed in terms of stress in your life and how much quality sleep you’re getting? Stress slows down your metabolic rate, so your body burns fuel less efficiently, while sucky sleep is a stress [itself].

10

NEVER GO TO A SOCIAL EVENT HUNGRY. Fill up beforehand so you’re less likely to be tempted by food there, which is often high in bad fats and low in good nutrition. Number two, stand with your back to the buffet – out of sight, out of mind. Or if people are circling with canapes, have a drink in one hand and a plate in the other. No hands free automatically means no excess [kilojoules] consumed. Thirdly, have a champagne flute filled with sparkling water. Zero alcohol so zero [kilojoules]. Plus, people will think it’s champagne so won’t try to peer pressure you into drinking.

Last but not least, remember you don’t have to go to every single event – exercise your right to say ‘no’. I’ve found having a child is one of the best excuses in the world.

It’s worth having a child just for the get-out-of-jail/party-free card!

108

Tip “Don’t get too hung up on the strength-cardio ratio – just make sure you’re doing both types of training each week.”

READY SET, SWEAT

HIT HI TT THE HE E PA ARK AR RK WIIT ITH TH MICH MI CHEL C HE ELLE EL LLE LE’S ’S C CAR ARDI ARD AR A RD R DIOD IO O-COND CO C OND NDIT DIITI TIO ONI NING NIN NI IN NG G COMB COM CO C OMB MBO M BO B O WO OR RK KOUT KO OU UT. UT T. T YO Y OU U’V U’ ’VE VE GO OT TT THIS THIS! HIS!

Michelle says “Aim to do cardio three to four times a week. If you do three strength sessions a week, then only do three cardio sessions; you need one rest day every seven days. If you do two strength sessions a week, you can do four cardio workouts. Cardio sessions can be as long as you have time for – what’s important (as with the strength sessions) is that you actually do them!”

fitness

A

Warm up: 2 minutes skipping (without a rope).

Then five sets of the following:

10 FROG JUMPS

B

10 RUSSIAN TWISTS (L+R = ONE)

Squat from a standing position. Explode into the air, throwing your hands up before landing on your feet.

Got space? Leap forward as well as up.

Sit with knees bent and feet on the ground.

Lean back to form a V with your torso and thighs. Twist to the left, return to centre then twist to the right.

EASIER: Step, don’t jump HARDER: Jump higher and further

EASIER: Single-hand touches, same hand, same side HARDER: Both feet off the ground

10 BEAR CRAWLS

10 ICE SKATERS

C

D (L+R = ONE)

Crouch down with hands in front of you, hips in the air and eyes forward. Crawl forward for a few steps depending on space, then bear crawl back.

Stand with feet shoulder-width apart, chest up, back straight.

Jump to the left, landing on one foot with a slight bend in your knees.

Repeat to the right.

EASIER: Crouch walk HARDER: Keep lower to the ground

EASIER: Step, don’t jump HARDER: Jump higher, land with a deeper leg bend

10 TRICEP DIPS

F

10 HAND-RELEASE PUSH-UPS

With your hands on a bench or chair, slowly bend your elbows to lower your body until your elbows are at about a 90-degree angle. Return to start.

With hands slightly wider than shoulderwidth apart, lower your chest all the way to the floor. Lift hands, then place back on the floor.

Push yourself back up.

EASIER: Butt on ground HARDER: Single leg lifted, alternating

EASIER: On your knees HARDER: Push up and clap

E

NOVEMBER 2017 womenshealth.com.au 1 09

fitness

Tip “Stop eating crap and start eating real food, in appropriate portions. You will improve your health and shape.

Simple!”

Workout and recipes extracted from Keeping It Off by Michelle Bridges, published

by Pan Macmillan, RRP $39.99 available in all good bookstores.

GO GREEN

EASY WAYS TO ADD EXTRA GREENS AT EVERY MEAL

RAW

STIR-FRIED

TOSSED

BLANCHED

Coarsely grate zucchini and toss through your favourite salad combination for extra crunch and sweetness.

Separate the leaves of Asian greens and toss in a hot wok (sprayed with olive oil cooking spray) with chopped garlic and ginger for 1 min, then add a dash of vegetable or chicken stock and stir-fry for a further minute.

Toss baby spinach leaves and coriander leaves through cooked brown basmati rice before serving with your favourite curry or stir-fry.

Add broccoli florets to your pan of pasta, boiling away for the last 1 min of cooking.

SAUTEED

GRILLED

CHARRED

BLENDED

Strip the leaves from a bunch of silverbeet and roughly tear up, then cook in a deep nonstick frying pan over low heat with sliced spring onion and garlic, and serve simply with grilled meat or fish.

Pop trimmed asparagus spears onto a lined baking tray and lightly spray with extra-light olive oil cooking spray, then sprinkle with cumin seeds, fennel seeds and season to taste. Cook under a hot grill for 2–3 mins or until just tender and starting to crisp.

Serve hot tossed through loads of basil leaves.

Trim kale leaves and wash well, then sprinkle with sesame seeds, a little ground turmeric and ground ginger, then season to taste. Cook on a hot barbecue plate or large chargrill pan for 1 min each side or until charred and starting to crisp. Remove and serve as an alternative to crackers.

Always add a big handful of baby spinach leaves and tender baby kale leaves to your morning smoothie: they pack a punch in nutrition but are flavourless so are great additions to any smoothie. WH

110 womenshealth.com.au NOVEMBER 2017

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BEING THERE MEANT I COULD GIVE HER MY STRENGTH TOO A hospital is no place for a child to be alone. At Ronald McDonald House Charities®, we help thousands of Australian families stay close, so they can provide support and strength for their seriously ill child. Help families get through the tough times together by getting involved in McHappy Day® on Saturday 14th October.

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Food Hub

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M

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123

NUTRITION KEY DF DAIRY FREE GF GLUTEN FREE NF NUT FREE SF SUGAR FREE V

VEGETARIAN

VG VEGAN P

PALEO

KAZOODLE SALAD D u b b e d ASIAN 1117KJ PER SERVE t h e Q u e e n s SERVES 2 o f G re e n s DF

Bondi-based sisters Sally Obermeder and Maha Koraiem are famous for smoothies. Now, they’ve released a brand new cookbook (their third!), full of wholesome, vegiepacked meals, bowls and snacks. These delicious recipes from Super Green Simple and Lean are so good you won’t be able to stop making them!

124 womenshealth.com.au NOVEMBER 2017

GF

NF

SF

V

P

X 2 large zucchini, spiralised X 1 large carrot, spiralised X 150g (2 cups) red cabbage, shredded X 50g (2 cups) kale ribbons, massaged X 1 red capsicum, thinly sliced X 1 yellow capsicum, thinly sliced X 3 tbs chia seeds (black and white)

Dressing (optional): X 2 tsp fish sauce X 2 tbs soy sauce X 80ml lime juice X 1 tbs rice malt syrup X 2 tsp sesame seeds 1. Put all the ingredients for the salad into a large bowl.

2. Make the dressing by combining all the ingredients in a small jar and then shaking well.

3. Pour the dressing over the salad, and toss to ensure all the elements are well coated.

Serve immediately and enjoy.

EXPERT TIP

H o w d o yo u m a s s a g e k a l e? Ve r y g l a d yo u a s ke d ! S i m p l y t a ke t h e c h o p p e d l e ave s a n d u s e yo u r h a n d s to rub the kale until it begins to sof ten.

Yo u c a n u s e a l i t t l e o l i ve o i l o r c o c o n u t o i l t o h e l p i f yo u l i ke .

This process basically m a ke s t h e k a l e e a s i e r to eat, as it breaks down the toughness of the leaf and also h e l p s t o r e m ove s o m e of the bitterness.

Food Hub

HEAT OF THE NIGHT CHICKEN BOWL 2109KJ PER SERVE SERVES 2 DF

NF

X 2 × 100g skinless chicken breasts X 62g (½ cup) pearl (big) couscous X 1 bunch broccolini X Greek-style yoghurt, to serve (optional) Marinade: X 2 tsp ground chilli X 2 tsp Middle Eastern spice blend X 2 tsp rice malt syrup X 2 tsp lime zest X 1 tsp ground sumac X ½ tsp garlic salt X Juice of ½ lime (reserve the lime halves after you’ve juiced) X 1 tbs olive oil X Pink salt and freshly ground black pepper Roast vegies: X 1 red (Spanish) onion, quartered X 200g medley cherry tomatoes, halved X 1 red capsicum, seeded and roughly chopped X 4 garlic cloves, unpeeled but smashed with the back of a knife X 1 tsp olive oil X Pink salt and freshly ground black pepper

MISS SAIGON BRUSSELS SPROUTS BOWL

1310KJ PER SERVE SERVES 2 DF

GF

NF

SF

P

X 70g (about 4) pancetta or bacon strips X 500g brussels sprouts X 2 eggs X 2 tsp olive oil, for frying X 120g spring onions, sliced X 1 fresh red chilli, thinly sliced (optional) Dressing (optional): X 80ml soy sauce X 2 tsp crushed garlic X 1 tsp fresh ginger, grated X 80ml rice malt syrup X ¼ tsp fish sauce

126 womenshealth.com.au NOVEMBER 2017

1. Fry the pancetta or bacon until crispy.

Chop into small pieces and set aside.

2. Finely slice the brussels sprouts. Put them in a large bowl, add 60ml (¼ cup) of water and microwave on high for 2–3 mins or until sprouts are soft.

3. Make the dressing by whisking all the ingredients together in a bowl.

4. Fry the eggs in a small non-stick frying pan with a dash of olive oil.

If you prefer cooked spring onion, you can also cook them at this point, to bring out their flavour.

5. To serve, divide the brussels sprouts and spring onion between two serving bowls, and top with a quarter of the dressing. Crumble over the pancetta or bacon. Place the eggs on top and drizzle with the remainder of the dressing. Top with the chilli (if using).

1. Preheat the oven to 200°C. 2. Mix all the ingredients for the marinade in a small bowl, then rub it all over the chicken, making sure it is well coated. Set chicken aside.

3. Place the vegies and garlic in a roasting tray, drizzle with the teaspoon of olive oil, season with a little pink salt and pepper and mix well. Pop the reserved lime halves into the tray as well.

4. Place the chicken on top of the vegies and roast for 25–30 mins, until the chicken has cooked through, is nicely golden and the juices run clear.

5. While the chicken and vegies are in the oven, cook the pearl couscous according to the instructions on the packet.

6. Once the chicken is cooked, remove it from the roasting dish and leave to rest.

Then return the vegies to the oven and turn up the heat to 230°C. Leave the vegies in the oven for another 8–10 mins, or until they have nicely caramelised.

7. While the vegies are cooking for the final 8–10 mins, quickly blanch the broccolini in a bowl and cut the chicken into 1.5cm slices. Divide the ingredients equally between two bowls. Add a dollop of yoghurt to the middle of each bowl.

Then serve immediately and eat up!

Food Hub

SMOKED TROUT AND MANGO SALAD 1356KJ PER SERVE SERVES 2 DF

GF

NF

SF

X 90g (2 cups) baby spinach leaves X 200g hot-smoked trout, sliced X 1 large mango, thinly sliced X 115g (1 cup) bean sprouts X 2 spring onions, thinly sliced X 1 fresh red or green chilli, seeded and thinly sliced X 15g (½ cup) mint leaves, roughly torn X 15g (½ cup) coriander leaves, roughly torn Dressing (optional): X 1 garlic clove X 2 tbs lime juice X 2 tbs fish sauce X 2 tbs rice malt syrup X 2 tbs coriander leaves, finely chopped X 1 fresh red chilli, seeded and finely chopped 1. In a small bowl, mix together all the ingredients for the dressing.

2. On a platter, arrange the baby spinach leaves then top with the trout, mango slices, sprouts, spring onions, chilli, mint and coriander leaves.

3. Spoon the dressing generously over the top and then serve.

QUINOA BREKKIE BOWL

For extra sweetness, drizzle with a little honey or rice malt syrup.

1573KJ PER SERVE SERVES 2 DF

GF

NF

SF

P

X 75g (½ cup) quinoa X 125ml (½ cup) unsweetened coconut milk (carton variety) X 4 medjool dates, seeded and roughly chopped X 1 tsp ground cinnamon X Pinch nutmeg X Pinch ground cardamom X 2 tsp sunflower seeds X 2 tbs coconut flakes, plus extra for serving (optional) X 125g blueberries X 250g strawberries 1. Rinse the quinoa thoroughly under cold water until the water runs clear. (Make sure the holes in your sieve are not bigger than the quinoa – Maha learnt this lesson the hard way!)

2. Put the quinoa into a saucepan with 375ml (1½ cups) water, the coconut milk and the chopped dates. Bring the mixture to the boil, then reduce heat to a simmer for 15–20 mins, stirring occasionally to make sure the quinoa does not stick to the bottom of the pan.

3. Once the quinoa has begun to soften, add the spices, sunflower seeds and coconut flakes. Continue to cook for another 5–10 mins, until the quinoa has completely cooked.

4. Serve immediately. We topped our bowls with fresh berries, extra coconut flakes, goji berries, pumpkin seeds and Greek-style yoghurt.

128 womenshealth.com.au NOVEMBER 2017

TRY THIS

This filling salad will also work really well w i t h t i n n e d t u n a . We suggest using tuna in springwater because the dressing itself is s o f l avo u r s o m e . I t ’s best to use tuna that is closer to its natural f l avo u r. Yo u c a n p i c k u p h o t- s m o ke d t r o u t a t t h e s u p e r m a r ke t . I t c o m e s s h r i n k- w r a p p e d and in a fillet . Here we h ave u s e d h o t- s m o ke d r i ve r t r o u t , b u t yo u can also use rainbow t r o u t , o r eve n h o ts m o ke d s a l m o n . T h ey all work beautifully in this tasty recipe.

Food Hub

Food Hub CRAVING-BUSTER TAHINI BALLS

RASPBERRY COCONUT BALLS

661KJ PER SERVE MAKES ABOUT 16

368KJ PER SERVE MAKES 12

NF

SF

V

VG

P

DF

X 90g (1 cup) desiccated (shredded) coconut, plus extra for coating X 155g (1 cup) dried apricots, roughly chopped X 135g (½ cup) tahini X 90g (¼ cup) honey X 40g (¼ cup) almonds, coarsely chopped

NF

SF

V

VG

P

X 185g (1½ cups) frozen raspberries, defrosted X 105g (1 cup) rolled oats X 45g (½ cup) desiccated (shredded) coconut X 2 tbs maple syrup X 1 tbs coconut oil 1. Line a baking tray with baking paper. Slightly smash the raspberries in a large bowl. Add all the remaining ingredients to the bowl and mix well.

2. Roll into balls and set the balls out on the prepared tray. Transfer tray to the fridge to set, about 1 hour.

1. Mix all the ingredients together in a bowl. Taste the mixture and add a little extra honey if you like it sweeter.

2. Shape mixture into balls, and roll in the extra coconut. Transfer to the fridge to set, about 1 hour.

CHIA KIWI POPS 586 KJ PER SERVE MAKES 5 DF

GF

NF

SF

VG

P

X 270ml unsweetened tinned coconut milk X 40g (¼ cup) chia seeds X 2 tbs agave nectar X 1 kiwifruit, peeled and thinly sliced 1. In a large bowl or mixing jug, combine the coconut milk, chia seeds and agave nectar. Taste and add more sweetener, if desired.

2. Press the kiwifruit slices into iceblock moulds and pour in the coconut milk mixture. Freeze the pops until set, about 4 hours.

Extracted from Super Green Simple and Lean

by Sally Obermeder and Maha Koraiem , published

by Allen & Unwin, RRP $24.99, out now.

PHOTOGR APHY: BEN DEARNLE Y; DANIELL A HAGGAR

DF

DON’T THINK TWICE

Smoothie operators Summertime equals smoothies! And they don’t get any better than these delicious and health-boosting power blends from our brand new book!

132

Food Hub

Happier

s e n o m r o H Did you know?

Drinking more water is the best way to beat the bloating that comes with PMS – it encourages your body to release the water it’s storing. Also, limit your salt intake the week before your period to prevent water retention. Try adding fibre to your diet since fibre binds to oestrogen, making it easier for the body to eliminate any excess.

This irresistible combo is perfect as a pick-me-up on days when PMS has you down. The ginger helps relieve menstrual pain and cramps, and the oats are high in zinc and magnesium, which can also help prevent and ease cramps. Bananas are loaded with vitamin B6, which lessens cramping, and they are also high in potassium, which reduces water retention and bloating.

BLOAT-BUSTING BANANA-ORANGE SMOOTHIE MAKES 1 SERVING

X 1½ cups unsweetened almond milk, coconut milk, or coconut water X 1 orange, peeled X 1 fresh or frozen banana X 1 cup frozen strawberries X ½ cup rolled (old-fashioned) oats X ¼ tsp ground ginger X ¼ tsp ground cinnamon X ¼ tsp ground turmeric In a blender, combine the milk or coconut water, orange, banana, strawberries, oats, ginger, cinnamon and turmeric. Blend until your desired consistency is reached. Then serve!

Per serving: 1845kJ, 8g fat (1g sat fat), 89g carbs (34g sugar), 15g fibre, 10g protein, 276mg sodium

NOVEMBER 2017 womenshealth.com.au 1 3 3

Better

n i k S Did you know?

Macular degeneration is the most common cause of vision loss and affects one in four Aussies. So protect those peepers!

Blend this bright orange combo to boost your vision as well as your skin. The vitamin A in carrots and mangoes is critical for eye health, while the vitamin C in mangoes and orange juice protects your skin.

Bananas and OJ are loaded with potassium, for an extra hit of hydration. Win!

134

EYE HEART ORANGE MAKES 1 SERVING

X 1 cup orange juice X 1 cup carrots, sliced X 1 small banana X ½ cup mango, chopped X Handful of ice cubes In a blender, combine the orange juice, carrots, banana, mango and ice cubes. Blend until your desired consistency is reached. Too easy!

Per serving: 1268kJ, 1g fat (0g sat fat), 73g carbs (50g sugar), 8g ďŹ bre, 5g protein, 95mg sodium

Food Hub

More

y g r e n E This ultra-satisfying smoothie bowl combines nutritious carbs, protein, fat and a little caffeine in the cocoa to rev your engine in the morning and keep you going all day long. The nut butter and nuts provide protein and healthy fats to slow digestion of the carbs and stabilise your blood sugar for hours after you’ve skipped out the front door.

POWER NUT BUTTER BOWL MAKES 2 SERVINGS

X 1 cup unsweetened coconut milk, cashew milk, or almond milk X 1 large fresh or frozen banana X 2 tbs natural nut butter X 1 tbs unsweetened cocoa powder X ¼ tsp vanilla extract X Handful of ice

TOPPINGS X 2 tbs granola X 2 tbs chopped walnuts or almonds X 2 tbs cacao nibs X 1 tbs chia seeds or flaxseeds (optional) X Shredded coconut (optional) In a blender, combine the milk, banana, nut butter, cocoa powder, vanilla and ice. Blend until the desired consistency is reached. Pour the smoothie into a bowl and sprinkle it with the granola, chopped nuts, cacao nibs, plus seeds and shredded coconut. Get creative!

Per serving: 2887kJ, 46g fat (12g sat fat), 63g carbs (24g sugar), 19g fibre, 18g protein, 112mg sodium

NOVEMBER 2017 womenshealth.com.au 135

Food Hub

Max

n o i t s e g i D

Did you know?

Can’t stomach lactose? Try yoghurt made from coconut, soy or almond milk – or Brooklea LactoseFree Yogurt (from Aldi).

Mint not only smells amazing, it’s a soothing herb that can help tame an upset stomach.

How? Mint revs bile secretion and encourages bile flow, which speeds and eases digestion.

When you combine it with the bromelain in pineapple, you’ve got a refreshing smoothie that settles an upset tummy, fast.

AVOCADO MINT SMOOTHIE

Healthier

y t i n u m Im

MAKES 1 SERVING

X 1 avocado X 1 large frozen banana X 1 cup probiotic coconut water X ½ cup frozen pineapple chunks X ¼ cup parsley, chopped X 6 mint leaves X 1 tsp fresh ginger, grated

CRANBERRY SMOOTHIE

If you’re suffering from a UTI, this smoothie is a natural Rx. Cranberries contain compounds that help prevent or ease the painful symptoms of a UTI. Pineapple contains an enzyme called bromelain, which decreases inflammation from infection, and the yoghurt offers probiotics, or healthy bacteria that can help strengthen your immune system.

In a blender, combine the avocado, banana, coconut water, pineapple chunks, parsley, mint and ginger. Blend on the highest speed until super smooth. Then drink up!

MAKES 1 SERVING

X ½ cup unsweetened cranberry juice X ½ cup fresh or frozen cranberries X ½ cup fresh, frozen, or canned pineapple chunks X ½ cup blueberries X 1 banana X 170g low-fat plain, vanilla, or berry yoghurt In a blender, combine the cranberry juice, cranberries, pineapple chunks, blueberries, banana and yoghurt.

Blend until the desired consistency is reached, adding more cranberry juice, if necessary. Serve and enjoy.

Per serving: 1766kJ, 22g fat (4g sat fat), 59g carbs (29g sugar), 16g fibre, 6g protein, 268mg sodium

N S FOR END BLE BL Y, POWER B RGY NERG D EN BOOSTED N& SKIN ER SK BRIGHTE H ALTH EA BETTER H ®

The

f Big Bookieos th o o m S ®

Per serving: 1577kJ, 4g fat (2g sat fat), 82g carbs (59g sugar), 8g fibre, 12g protein, 125mg sodium

136 womenshealth.com.au NOVEMBER 2017

of The Editors MS, RD DEFAZIO, WITH

LISA

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Food Hub

STRAWBERRY, ALMOND AND CHIA PORRIDGE

STRAWBERRY AND CHERRY TOMATO ZOODLES

AVOCADO SUSHI WITH SUNFLOWER SEED RICE

RAW STRAWBERRY CHEESECAKE

S t raw b s u s h i ? P a s t a? Tr u s t u s , t h ey wo r k NOVEMBER 2017 womenshealth.com.au 139

Food Hub STRAWBERRY, ALMOND MILK AND CHIA PORRIDGE

STRAWBERRY AND CHERRY TOMATO ZOODLES KJ 2080

SAT FAT 6.7G

FOR THE SAUCE X 200g strawberries X 100g cherry tomatoes X 90g sundried tomatoes, soaked for at least 3 hours X 140g cashews, soaked overnight X Juice of 1 lemon X 2 tbs extra virgin olive oil X 20g fresh basil leaves X 1 tsp sweet smoked paprika FOR THE NOODLES X 3 medium zucchini X Handful of strawberries, cherry tomatoes and fresh basil leaves, to serve

SUGAR 9.4G

1. Combine all of the sauce ingredients in your food processor and blend until the mixture forms a cream.

2. Use a spiraliser to turn the zucchini into noodles – or slice them thinly lengthways and then slice again into thinner strips. You could also use a grater or vegetable peeler.

3. Serve the zoodles with the sauce and then garnish with additional strawberries, cherry tomato slices and basil leaves.

Best served cold, but you can warm it up. Buon appetito.

SERVES 2

X 480ml almond milk X 180g strawberries, plus extra to serve X 8 soft pitted dates X 1 tsp vanilla extract X 60g chia seeds

KJ 2000

SAT FAT 20.9G

FOR BASE X 150g pitted dates, soaked for 3 hours X 115g Brazil nuts X 45g desiccated coconut X Pinch of salt FOR CREAM X 260g cashews, soaked overnight X 210g coconut oil, melted X 120ml lime juice X 2 tbs vanilla extract X 140g xylitol FOR STRAWBERRY LAYER X 600g strawbs X 5 medjool dates, pitted X 110g agave nectar X 1 tsp vanilla extract 1. Make the base by pulsing all ingredients in a food processor.

SUGAR 18.4G

Transfer mixture into a 23cm springform cake tin and then press down to form a crust.

2. Blend cream ingredients until smooth, then pour mix over crust. Pop in the fridge and allow to set for 3 hours.

3. To make the strawberry layer, blitz 200g of the strawbs, dates, agave nectar and vanilla.

4. Slice remaining fruit and fold into sauce, then pour over cake. Remove from tin to serve.

5. The cake will freeze for about 2 months, but make the strawberry layer on the day.

SAT FAT 3.7G

1. Blend all the ingredients (except for the chia seeds) together in a food processor.

2. Add the chia seeds and stir rapidly for 1 min so they don’t clump up as the mixture slowly begins to form a gel.

3. Stir the mix every couple of minutes for 10 mins until set.

4. Dish up with strawberry slices. Breakfast is served!

You could also try this recipe with banana, blueberries or any other fruit of your choice.

SERVES 3

KJ 2140

FOR THE ‘RICE’ X 180g dry sunflower seeds, soaked overnight X 4 sundried tomato halves, soaked for at least 3 hours X About 2 tbs of white miso paste FOR THE FILLING X 3 nori sheets X ½ cucumber X Handful of strawberries X 1 ripe avocado X Tamari or soy sauce, to serve 1. Blitz ‘rice’ ingredients into a chunky paste in food processor.

2. Place nori sheets, shiny side down, on a board and spread

SAT FAT 6.2G

Berry good for you A potential benefit of strawberries at your picnic? They may help fight the sun damage that comes courtesy of dining alfresco, thanks to the compound anthocyanin, which a study in the Journal of Agricultural and Food Chemistry found may reduce DNA damage.

140 womenshealth.com.au NOVEMBER 2017

SUGAR 7G

‘rice’ paste into a long strip from the edge to just past the centre – wide enough for the vegies you’ll be placing on top.

3. Slice the filling ingredients into long, thin strips, then arrange them in the middle of the bed of ‘rice’ paste.

4. Carefully roll the nori sheet away from you, creating a tube with the vegetables inside.

Wet the end with water to help seal the tube closed.

5. Eat as a whole roll or use a sharp knife to slice. Serve with tamari or soy sauce.

This summertime staple packs so much more than a sweet hit Soaking strawberries in alcohol can increase the fruit’s antioxidant and free-radical-fighting abilities, according to a study in the Journal of the Science of Food and Agriculture. Scientists used ethanol, but we think rum must have the same effect, so yes, have that strawb daiquiri.

SUGAR 37.4G

STRAWBERRY, CUCUMBER AND AVOCADO SUSHI WITH SUNFLOWER SEED RICE

RAW STRAWBERRY CHEESECAKE SERVES 12

KJ 1360

Here’s one to remember: ber: b er: strawberries contain ttute ute fisetin, which Salk Institute researchers believe boosts osts o sts nst n st memory, protects against es e s Alzheimer’s and reduces n diabetic complications iin o eat ea att mice. You would need to 37 a day to see benefits,, ng n g.. g though, so get munching.

RECIPES: TANYA MAHER . WORDS: EMMA PRITCHARD

SERVES 3

THE JOY OF NOT COOKING Lazy cooks, rejoice! Turns out eating well doesn’t have to mean going all MKR-like

By Leslie Goldman

The irony? I’m a health writer with 20 years of experience and a degree in nutritional science. I know that cooking is the cheapest, healthiest and waist-friendliest way to eat. People who cook at home eat fewer kilojoules and less sugar, fat and carbs than those who have an ongoing love affair with their food delivery app. Studies even show that those of us who regularly sit down to homecooked meals are happier and may even live longer.

Yet the average household spends more than ever on dining out. In the 1980s, only about one-fifth of the food we consumed was had out; 30 years later, that figure has risen to one-third. Part of the reason is obvious: we don’t cook because we don’t have to. Sweating over a stove has been replaced by dial-a-meal.

No ovens were turned on in the making of these meals

142

And about one in 10 at-home meals includes a pre-prepared item from a supermarket.

THE ROOT OF IT Still, for someone like me, who knows just how good cooking can be for a person, you’d expect a little more lovin’ for the oven. The thing is, at the end of a long day, the last thing I want to devote my energy to is dismembering a flaccid raw chicken or attempting to recreate my husband’s favourite pho.

I’m tired; I would rather open a box of soup and read a book, or give myself a paper cut, dip it in lemon juice and then listen to it sizzle.

Another reason I secretly believe the word ‘cereal’ is Latin for ‘pancakes take too long’ is that cooking chafes my inner feminist.

Psychology professor

Dr Ramani Durvasula says I’m definitely not alone: “Even though more men are learning how to cook, it still has this stereotyped, 1950s, ‘woman in the kitchen’ vibe. If you’re trying to juggle being a professional, a wife, a mother, it can feel really imprisoning.”

Even hunting and gathering gets my apron in a bunch.

Between the supermarket and (several) pit stops for organic non-GMO essentials, many of us are grocery shopping more often than we have sex – even as we cook less.

Then food prep takes forever, eating takes four minutes and afterwards… hello dishes!

GET OUT OF THE HEAT Look, my family will never arrive home to a meltingly tender rib eye with merlot demi-glace. And guess what?

PB& J 2 .0

O V E R N I G H T OAT S

RICE AND BEANS

Spread a slice of w h o l e g r a i n b r e a d (o n e with less than 4g of s u g a r) with c a s h ew o r a l m o n d b u t t e r. L a y e r on fresh berries or halved grapes; sprinkle with chia or sunflower seeds for crunch; dust w i t h c i n n a m o n . E n j o y.

I n a m a s o n j a r, l a y e r ½ cup dry oats, ½ cup milk (d a i r y o r n u t- b a s e d ) , 2 tbs trail mix and a pinch of spices (n u tm e g , u n s we ete n e d c o c o a p o w d e r, v a n i l l a ex tra c t o r ci n n a m o n).

Seal and refrigerate overnight . Then dig in!

Mix cooked brown rice (from a ready-made p a c ke t) with rinsed canned black beans.

Microwave 90 sec s, then add fresh salsa.

A n oth e r i d e a? Lea n Cuisine wholegrain lasagnes take 10 mins i n t h e m i c r o w a v e . E a s y.

Food Hub PAN LABYRINTH

What to order from your fave takeaway for max nutrition

PHOTOGR APHY: DAN FORBES; ED URRUTIA; GET T Y IMAGES. ILLUSTR ATIONS: GET T Y IMAGES

I TA L I A N Have a single slice of pizza, along with a salad containing all the classic pizza toppings – tomatoes, mozzarella, mushrooms and red capsicum. In lieu of dressing, drizzle on a tablespoon of pesto – the healthy fats (olive oil and pine nuts) will help you absorb the good stuff in the salad, says registered dietitian Amy Gorin. Nice!

There’s no shame in my game.

I’m not gunning for a place on MasterChef. Yes, there might be some who blame the slow death of cooking on women leaning into their jobs, but there are plenty of career women who also make a mean brisket. The main difference, Durvasula says, is I don’t enjoy cooking and, as such, dragging the food processor out of the pantry feels oppressive to me.

One woman’s glass casserole dish is another’s glass ceiling.

In other words, if you can’t stand the kitchen, just get out of the heat – and erase any ‘I’m lame’ feelings. If it pisses you off, Durvasula says, “stress is probably going to negate the benefits from home cooking”. You don’t need to eat Pizza Hut; there are a zillion healthy options for filling up. Bon appetit! WH

ASIAN Get a brothy soup, such as miso or wonton, to start – it will help you eat less overall.

Then balance out noodle or rice dishes by doubling up on fibre-rich vegies. “You’ll get bok choy, snow peas, shiitake mushrooms – vegetables you [might not] typically stock at home,” says registered dietitian Leslie Schilling.

MEXICAN Beans seem like the smart choice, but are often cooked in high-fat oils.

Steak tacos are packed with lean protein and also iron, a critical nutrient for exercise performance.

Order them on corn tortillas (217kJ per 15cm tortilla versus 393kJ for flour), add some avocado then pile on the pico de gallo for extra vitamin C (which aids iron absorption).

I s Nescafé Gold Organic Clare Baxter, WH Contributing Junior Writer “I’m officially an instant-coffee convert. Made from beans grown by Fairtrade-certified communities in South America, this one is rich and tasty – perfect for my morning fix.” $10.99 at Woolworths, Coles and independent retailers.

NOVEMBER 2017 womenshealth.com.au 1 4 3

The Winners’ List

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Detangles and hydrates thirsty strands while protecting hair from UVA/UVB rays and sun exposure. Provides thermal protection up to 230˚C and doubles hair strength for beautifully brilliant, healthy hair that shines. joico.com.au

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With a soft-touch concealer, liquid foundation and matte finishing powder that guarantee full coverage from day to night.

NATURALLY BEAUTIFUL SKIN Soft, healthy looking skin begins with oats. In fact, the exclusive Aveeno® Active Naturals® Oat Formula is clinically proven to help seal in moisture, for healthier looking skin. No wonder dermatologists recommend AVEENO®. aveeno.com.au

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PONSTAN We know that periods can be a pain, that’s why Ponstan is formulated to effectively relieve symptoms associated with period pain such as cramps, headaches and backache. Always read the label. Use only as directed. If symptoms persist see your healthcare professional. Incorrect use could be harmful. ASMI: 279570717.

fitfluential

Our kinda girl...

Katelyn Mallyon

By Alice Ellis

Katelyn Mallyon knows a thing or two about bouncing back – the 23-year-old has been thrown off horses, fractured her vertebra and this year managed to get back in the saddle to achieve her lifelong dream: scoring her first Group 1 win – a ‘big deal’ race – at Moonee Valley in Vic. We borrowed some tips from the athlete about success, getting through the tough times and winning in a high-pressure world.

Stay outta that shell “In 2012, I was an 18-yearold apprentice and I fell at Flemington. I broke my T6 vertebra and my cheekbone and was in a coma for four days. From being such an active sportsperson to doing nothing, it really does attack you mentally. You just sort of want to go into your shell about it all, but you have to push through and open up to people so they can help you.

My mum and dad were my biggest support. You want positive people around you to keep lifting you up. Nine months later, I won my first metropolitan premiership.

I was the first girl to do that.”

Know w when hen s social ocial media d doesn’t oesn’t h help elp “If we ride a bad race or something doesn’t go right and we get beaten on a favourite, lots of punters get on Twitter; there’ll be a million comments on how bad we are. So the number-one thing is, when that does happen, I don’t read my Twitter. I just delete everything. You just can’t have that negativity in your life.”

Wipe W ipe d disappointme disappointment isappointmen ntt and and m move ov o ve v eo on, n, p pronto ronto ro “Once [a disappointing] day is over, I go through the replay on my own – I’m my biggest critic – and then I speak to my mum and dad [both jockeys] about it. And then, after that day, I just completely move on.

That was something my [sport] psychologist told me – as soon as you realise your mistake, you’ve just got to wipe it and move on to the next thing. If you’re dwelling on your last ride, you’re not going to give your best ride to the next horse. Obviously that takes a lot of willpower, but I just don’t talk about it again; I drop it.”

“When you’re riding in the big races, like the Melbourne Cup, there’s so much pressure on you. But I always think, ‘I know I’m a good rider. That’s why I’m in the big races.’ I just know that once I’m on that horse, my instincts are my best asset – so I always go in with, ‘What will be will be.’

Once I go out there I can’t do much more than my best.” WH

146

PHOTOGR APHY: CHRIS VON MENGE

Always A lw wa ays sb back ack yo yourself ourself

Love the look of this? Find the recipe at thermomix.com.au/unrealfood

FROM THE FROZEN SECTION

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Want to have your dessert and eat an extra scoop too? With your Thermomix, you’ll whip up something sweet for your family in just a few minutes. And when it’s made with all-natural ingredients you can actually see, you can treat yourself to another spoonful of delicious goodness, any night of the week.

To book your Cooking Experience, get in touch with your Consultant, visit thermomix.com.au or call 1800 004 838.

THE VELVET ROPE COLLECTION

Megan Mawn, New York City Ballet au.puma.com