c hjr 67utu

FIRE UP YOUR

DELICIOUS GLUTEN-FREE MEALS (p.124)

YOUR

ONE SIMPLE WORKOUT, SERIOUS BODY RESULTS

The New Science Of Great Skin

On Fertility

EASY WAYS TO OUTSMART STRESS (p.50)

THE

T R A I L B L A Z E R S Aussie Sporting Heroes On Dreaming Big, Records And Yourself PARALYMPIC STAR

ELLIE COLE

ISSUE

✛

SPECIAL TOKYO EDITION

✛

CANOE SLALOM

JESSICA FOX

SEVEN-TIME WORLD CHAMPION, GREATEST OF ALL TIME

I’VE HAD A LOT OF TIME TO REFLECT OVER THE PAST YEAR AND IT’S JUST AMAZING TO BE PART OF THIS GROUP, AND HAVE THE OPPORTUNITY TO SIT ON THAT START LINE. KNOWING ALL THE WOMEN WHO CAME BEFORE US, AND FOUGHT FOR US TO BE THERE, BUT WHO NEVER HAD THE OPPORTUNITY THEMSELVES. TOKYO WILL BE A VERY SPECIAL MOMENT.

WinS WOMEN IN SPORT

August

c o nte nts

DISCUSS

82

13 The latest health and wellbeing news

BEST BODY 23 Total baller

Basketball’s rising star Ezi Magbegor reflects on moments that have made her

How many hours of sleep should you really aim for?

28 WH guide to

water? Find out what health digits count

Whey, plant-based, collagen... It’s time to meet your P match

88 The

protein powders

30 TikTok

wellness trends, decoded

From rollerskating to protein-spiked coffee, sort the legit from need-to-ditch

34 Instant sweat

Fire up your fitness, fast, with this genius bodyweight workout

36 Total control

Solutions for one of the most common (but least talked about) health issues

40 Gamification of home fitness

The new wave of tech revolutionising exercise. Game on

42 New fitspo

must-haves

Top beauty kit to get you from dumbbells to desk, in no time!

LIFE ETC

45 Boost your

social nutrition

Why it’s so vital to nourish your body’s social biome, daily

50 Are you paying attention?

Steal the secrets of a focus expert and take back some of your precious time

54 Nature travel A calm-craving writer tries “forest bathing” in Japan

56 Beginner bliss How simply tackling something new can spark instant joy

60 Could Zoom

115 This salmon dish = major bowl goals

boost your intimacy bond?

One brave couple heads online for an intriguing betweenthe-sheets reboot

BEAUTY BRIEF

63 Skincare’s magic potion

Everything you need to know about power ingredient retinol

FEATURES 68 Tokyo

dreaming

Meet the inspiring athletes chasing Olympic and Paralympic gold

82 The new

numbers game

Seven hours of sleep? Two litres of

4 wome ns hea l t h.com . au AUG UST 2 02 1

curious rise of manifestation

Can you reach your goals by sheer force of will? WH explores this growing trend

94 Can you

really eat yourself young? Perhaps

We put the Med diet, fasting and more under the antiageing microscope

100 How to get back on track

An energising circuit to strengthen and sculpt, in 20 minutes

106 Behind the fertility headlines Sort the truth from fiction with this fertility fact-check

FOOD HUB

115 Your perfect day on a plate

Brekkie bowls, lunch jars and easy dinners from CSIRO experts

122 Trust the

foodie process

These processed foods deserve a spot on your menu. Fish fingers, anybody?

124 Gluten-free

goodness, found

We’ll take the carrot cake, curry and quiche, please

REGULARS 6 The WH team 7 Editor’s note 8 Ask us anything 112 Subscribe to WH 114 The winners’ list 130 Our kinda girl...

68 The epic athletes getting ready to fly the A u s s i e f l a g i n To k y o

On the cover 34 63

124 100 106 50

68

34

68

100

50 63 106 124

WinS WOMEN IN SPORT 5

✛

ge tti ng i t d one

SPECIAL TOKYO EDITION

✛

Which trailblazing woman do you most admire?

Jacqui Mooney Editor & Content Director Lizza Gebilagin Executive Editor

“Hands down, Michelle Obama.

She’s the total package of smarts, grace, compassion and grit. Her famous catchphrase ‘When they go low, we go high’ are very wise words to live by”

Amanda McCourt Art Director

On the cover

Lisa Balemi-Hughes Contributing Designer Alex Davies Features Editor Lucy E Cousins Contributing Editor Iantha Yu Contributing Beauty Editor

“UFC legend Ronda Rousey for inspiring me to become a fighter”

Cover star Ellie Cole Photography Steve Baccon Styling Nicole Adolphe Ellie wears Speedo Superiority Medalist One Piece

Nikolina Ilic Digital Content Editor Jessica Campbell Digital Content Writer

“ It has to be Iris Apfel – a fashion icon and everything I want to be when I grow up”

CHINA Chen Ming GERMANY Franziska Bruchhagen JAPAN Kiriko Kagayema THE NETHERLANDS Milou Turpijn POLAND Aneta Martynów SPAIN Mónica Martínez UK Claire Sanderson USA Liz Plosser

6

Lloyd O’Harte Executive Director Ann-Maree Mulders National Commercial Director Natalie Ward National Brand Manager Rachel Sullivan National Partnerships & Integration Manager

Debi Chirichella President Kim St. Clair Bodden SVP/Editorial & Brand Director Chloe O’Brien Deputy Brands Director

Global Editions/ Editors-in-Chief

Ian Brooks Chief Executive Officer

Michelle Bayley Marketing & Sales Strategy Consultant Chris Mathews Sales Executive Published and distributed

by Paragon DCN Pty Ltd by permission of Hearst Magazines, Inc, New York, New York, United States of America. All content © 2021 Paragon DCN Pty Ltd, all rights reserved. Reproduction without permission is prohibited.

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All prices correct at time of printing. All material sent to Women’s Health (solicited or otherwise) will not be returned.

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Julia Pascale Advertising Executive

On the cover Cover star Saya Sakakibara Photography Steve Baccon Styling Charlotte Stokes Saya wears P.E Nation top and tights; Adidas shoes

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WinS WOMEN IN SPORT Women’s Health is proud to support Aussie women in sport year-round and in every print edition. Watch this space for details on our 2021 WinS Awards.

PHOTOGR APHY: DAN MAT THEWS; JAMES SENEVIR ANTE/ THE COOP

122

Alistair Watchorn Digital Imaging

s e o r e H e h T d e e N We When it comes to heroes, female athletes have always been some of our biggest trailblazers. Time and time again, they display the kind of resilience, bravery and mental toughness that can’t be matched − never afraid to break down barriers, smash long-held records or prove the doubters wrong. From Cathy Freeman’s unforgettable 400m gold-medal-winning run, to Ash Barty’s historic win at the French Open in 2019, making her the first Aussie woman in 46 years to take the singles title, they’re the kind of inspiring, uplifting role models our ever-changing world needs now. In March last year, we started shooting some of this country’s biggest sporting names for the pages of Women’s Health. In top condition after almost four years of meticulously planned training to reach their mental and physical peak in time for what would have been Tokyo 2020, they were primed and ready for the event that every elite athlete strives for. Then the pandemic hit, the world’s borders slammed shut − and the lives and careers of those who play on the Olympic and Paralympic stage were put on permanent hold.

But while the world waited to see what would happen, these quiet warriors never gave up and kept training, despite the lockdowns and the endless

uncertainty over what the future might hold. More than 18 months in the making, this very special issue celebrates the power of resilience, of never giving up (no matter how many obstacles or challenges stand in your way) and the immense courage of all trailblazing women, both on and off the sporting field.

It also acknowledges the power of sport to provide hope after one of the toughest years on record.

Just one powerful example?

Rising BMX star Saya Sakakibara.

Having competed in the sport she loves since childhood, the four-time world champ was on track to compete in Tokyo with her brother Kai last year. Then, in February 2020, he was involved in a devastating crash. Now, she’ll be riding for both of them when the starter’s gun goes off late July.

As she shared in an emotional Instagram post days after officially qualifying: “Life isn’t always perfect.

A journey to any success is never flawless. I am so grateful every day that Kai is still around to share this journey with, even though it’s not exactly how we’ve pictured it.”

I hope you’re inspired to follow your own life dream (no matter what that might be) by the stories of these powerhouse women, and so many others like them. They’re proof that if you back yourself, make bold choices and simply trust the process, anything really is possible.

Jacqui Mooney

Editor & Content Director

AUGU ST 2 02 1 women shea lth.com .au 7

Lift the rough patch

Can you get rid of calluses from exercise?

They’re up there with sweaty armpits and camel toe in the ranks of unwanted gym buddies – but calluses due to exercise are irritatingly common. On your hands, the hard skin build-up is most likely a consequence of lifting a 20kg kettlebell or gripping bike handles too tightly. On your feet, they may be flagging repeated pressure on a Answer

8

particular area, caused by gait issues. “This friction may also be caused by inappropriate footwear or simply having bony feet,” says podiatrist Margaret Dabbs. Complications – such as extreme pain – are rare, but they won’t fade away without intervention.

Removing the pressure causing them is key, so see a podiatrist about bespoke orthotics or

insoles. The DIY approach for hands and feet? “Use a good quality metal file before a bath,” says Dabbs.

“It’s imperative that any removal is followed by a hydrating lotion, which will visibly reduce and slow hard skin build-up.” Book a gait analysis session to find the right shoes for your stride – and try futureproofing your mitts with a pair of gym gloves. Handy.

Ask Women’s Health We asked so you don’t have to

Is it really that bad to knuckles?

Knuckle cracking – caused by small gas bubbles popping between finger joints – might sound grisly, but that’s about it. “It’s unlikely to cause long-term damage,” explains Mike Hayton, consultant orthopaedic hand surgeon. He points to a study by a Californian doctor who cracked his knuckles every day on one hand – and not the other – for 50 years, before X-raying them both to compare the progression of arthritis. There was no difference.

Larger studies have come to the same conclusion. But while cracking may not cause long-term physical damage, it’s worth thinking about why you do it.

“Some people do it to relieve stress or anxiety,” says Hayton. “So, look into the cause if you think that’s you.”

AUGUST 2 021 wo menshe al th .co m.a u 9

What’s firing up the wellness world now

MEET KAAIAA

This new workout from Leah Simmons is all about training the physical, mental, emotional and spiritual with breathwork, strength moves and more.

Try it online at kaaiaa.com.

KITKAT X VEGAN

The vegan version of the classic chocolate block lands in Oz from July 26.

Track down KitKat V – which stars a rice-based milk alt – at Woolworths Metro and kitkat.com.au.

LETTER WRITING

How’s this for a dose of soothing nostalgia? More of us are putting pen to paper as we embrace this no-tech way to connect with loved ones. Stamps, at the ready!

UMAMI BITES

Created by a Melbourne nutritionist, the natural Alg Seaweed range includes Rainbow Seaweed Flakes (packed with iodine, vitamin B12, iron and magnesium) and Bush Tucker Seaweed Sprinkle – a combo of seaweed, Davidson plum, lemon myrtle and wattleseed. Too good! algseaweed.com

INSPIRING READS

Matilda and soccer star Lydia Williams has released a children’s picture book.

Goal!!! (Allen & Unwin, $19.99) is all about sport and teamwork. Great for the mini athlete in your life.

10

Bathroom battles

Running gives me the runs.

So, what gives?

Research has shown long-distance runners (that’s anyone hitting over 5k at a time) are the most likely to experience post-run runs, and in one study, 62 per cent of participants said they had, at some point, needed to stop their session to visit the bathroom.

In many cases, it can be down to your organs jostling about mid-jog, as well as the decreased blood flow to the intestines (your plasma and platelets are being diverted to your muscles, instead). To reduce your chances, avoid eating for two hours before you go running (except for an energy-boosting snack, such as a banana). Caffeine, alcohol and energy gels packed with artificial sweeteners can rock the boat, too. If all else fails, try reducing the speed or distance of your runs – and contact your doctor to check it’s not IBS or an intolerance at play. Off you trot.

PHOTOGR APHY: DANIELLE DALY; GALLERY STOCK; CHELSEA K YLE; SHUT TERSTOCK

Answer

Ask Women’s Health We asked so you don’t have to

How can I stick to a healthy diet while doing shift work?

Raise a smug hand if you’ve ever passed a vending machine at 2am and successfully swerved the Maltesers. We thought not. On top of amplifying the pull of sweet treats, research suggests that working against your body clock alters the balance of those hunger hormones leptin and ghrelin, increasing your usual appetite.

What’s more, a 2018 study by Washington State University found that just three days on a night shift schedule disrupted participants’ metabolism – not particularly helpful for maintaining a healthy weight.

The key, says dietitian Dr Nicola Guess, is preparation.

“Many shift workers won’t have healthy food readily available to buy,” she explains. So, pack snacks that’ll fuel you properly.

“High-protein options will be more filling and keep blood glucose levels stable,” says Guess. “If you have use of a fridge, spinach and a boiled egg are ideal, but nuts with some fruit is a good option if there isn’t one.” No time to prep? It’s all about damage limitation. “If there’s only fast food to hand, go

for protein with vegies – think chicken with salad or rice – and skip the fries,” Guess adds. It’s never all or nothing.

I’M SUPER COMPETITIVE – IS THAT A PROBLEM? Channelling your inner Christine Quinn from Selling Sunset isn’t necessarily a bad thing. “Being ambitious is an instinct, so trying to get the best from a situation is something that’s wired into everyone,” says clinical psychologist Dr Abigael San. It only becomes a problem when that competitiveness has a detrimental effect on others (see: hen party one-upmanship that leaves everyone skint). Stop OTT competitiveness by spotting what triggers yours. It’s often around social comparison: work, promotions, relationships, family snaps on Instagram. “If you don’t feel confident in your own situation, you can become competitive as a result of feeling threatened,” says San. “Think about what makes you feel good about yourself, which should reduce your need to assert yourself over others.” Food for thought. wh

AUGUST 2 021 wome n she a lth.co m.a u 11

ECCO ZIPFLEX

New kicks Fresh tricks Crafted with an innovative one-piece sole for ultimate flexibility and support, ECCO ZIPFLEX is made to move like you.

Inspired by a zip and the natural shape of your foot. Made to support your every step, jump and flip.

#MovesLikeYou

Juicy news. Shareable stats. Convo starters

Hot wheels

Get on Your Bike

ECOMPILED BY ALEX DAVIES. PHOTOGR APHY: SOLE BICYCLES/UNSPL ASH

Try turning your commute into a two-wheel adventure every so often. Why bother?

Switching to a bike (or walking) just once a week can significantly cut down on carbon emissions. Ride on legends.

SOURCE: GLOBAL ENVIRONMENTAL CHANGE

13

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T RU ST YO U R GUT

Permission to power nap

S-nap Back

In a recent study, participants who were more aware of feeling full had higher appreciation for their bodies.

Anglia Ruskin University pros believe that greater gut sensitivity actually increases awareness of the positive functions your body performs – suggesting that tuning into internal sensations can help you build a better body image. Now, that’s some easy intel to digest.

Outlook-based brain farts out of control?

Try scheduling a post-lunch snooze.

People who took regular afternoon naps of at least five minutes had better mental agility, appeared to be more articulate and remembered things better than those who didn’t. Just don’t forget to set an alarm.

PHOTOGR APHY: RENE DE HA AN/ STOCKSY, SHUT TERSTOCK

SOURCE: THE BMJ

S U P P O R T S Q UA D A good move for helping out a pal in need? Make friends with their friends. Scientists found that people felt they had more support from a group of mates or family who all knew and liked each other, compared with the same number of separate close relationships. We love it!

SOURCE: SOCIAL PSYCHOLOGY QUARTERLY

AUGUST 2021 wo men she alth .co m. a u 1 5

Step to it

JUST 10 MINUTES OF EXERCISE CAN ALTER THIS MANY INDIVIDUAL MOLECULES IN YOUR BLOOD. AMONG THEM ARE THOSE THAT REGULATE YOUR METABOLISM, IMMUNITY, STRESS AND APPETITE, WHICH HELPS EXPLAIN WHERE THOSE POSTWORKOUT FEELS – HAPPY, ENERGISED, HUNGRY ¬ COME FROM. CLEVER! SOURCE: CELL

1 6 wo men sh ea lt h.co m. a u AUG UST 2 02 1

Don’t be surprised if it takes longer to hit your step count when you’re walking with somebody rather than alone. Couples strolling together often decrease their speed, reveals new Purdue University research, especially if they’re holding hands.

The takeaway: make a joint effort to pick up the pace and consider a few solo walks, too.

PLEASE EXPLAIN...

Supersets

This involves pairing exercises that work opposing muscle groups. You perform them back-to-back before taking a breather. For example, on arms day, you’d do a set of bicep curls, a set of triceps extensions and then rest. This pro tactic helps you burn more kilojoules, improves your endurance (because you’re pausing less) and makes any resistance session more efficient. Your move? Try using supersets when you’re short on time or when you want to sweat and strengthen. Nicely done.

SOURCE: TR AINER BRIT TANY WAT TS

PHOTOGR APHY: GREGORY REID/GALLERY STOCK , SHUT TERSTOCK

9,815

Need for Speed

How long can you hold onto make-up?

A

3-6 MoNTHS B

6-12 MONTHS C

2 YEARS

18

Sea Our Beauty Conserve You Serum, $55; Sea You Cleansing Balm, $44; Sea Your Glow Mask, $50.

Conscious of your water use? The latest brand making waves in the sustainable beauty space is Sea Our Beauty.

Most beauty products contain about 70 to 90 per cent water but these ones boast zilch. You also won’t find fillers, preservatives, fragrances or harsh irritants that are often found in a lot of water-based products. Bonus?

The formulations are vegan and ethically made in Australia. Fresh.

WORDS: IANTHA YU. PHOTOGR APHY: K ATIE THOMPSON; STILL LIFE: SEVAK BABAKHANI

SEA MORE, WA N T MORE

Rescue Kit If your locks need a dose of love, this innovative find is for you. Sisley La Creme 230, $125, can repair and defend your ’do against heat damage of up to 230 degrees. Plus, it leaves hair feeling soft and silky and limits the degradation of keratin (which, in turn, leads to breakage and split ends). Sign us up!

ANSWER: A + B Hot and humid bathrooms can be a breeding ground for bacteria in cosmetics, which can spell skin breakouts and inflammation. Our handy rule of thumb: keep “wet” products such as mascaras, liquid eyeliners, cream concealers, cream eyeshadows, lip glosses and lipstick for three to six months. “Dry” products such as make-up compacts, blushers, bronzers and trusty powder eyeshadow should be kept for six to 12 months. Got it!

frenchconnect ion.com .au

PHOTOGR APHY: SUZANNE CLEMENTS/ GALLERY STOCK , SHUT TERSTOCK

SOOTHE STRESS WITH THE RAINBOW

6

Some Like It Hot THAT’S HOW MANY HOURS BEFORE BED YOU SHOULD STOP DRINKING CAFFEINE TO SAVE YOUR SLEEP. IN OTHER WORDS, IF YOU HIT THE PILLOW AT 11PM, YOU CAN KEEP SIPPING UNTIL 5PM – ANYTHING TOO CLOSE TO BEDTIME CAN MAKE IT HARDER TO GET ZS. SOURCE: INSTITUTE FOR SCIENTIFIC INFORMATION ON COFFEE

Good food news! Eating a diet rich in fruit and vegies could help to combat stress, according to a fresh Edith Cowan University study of more than 8,600 Aussies. People who ate at least 470g daily had 10 per cent lower stress levels than those who munched less than 230g.

While the food-mood link is still under investigation, researchers reckon key nutrients (such as vitamins, minerals, flavonoids and carotenoids) could play a role by reducing inflammation and oxidative stress, in turn boosting your mental wellbeing.

So, plate up!

This one’s for you, spice fiends. New research indicates that those who regularly eat chilli pepper live longer, with a 25 per cent reduction in death from any cause compared with those who never or rarely partake. While the reason isn’t yet confirmed, previous studies have suggested that chilli’s capsaicin (that’s the spicy bit) contains powerful antioxidants, as well as antiinflammatory properties. Keep that in mind for your next curry order, yeah?

SOURCE: AMERICAN HEART ASSOCIATION

AUG UST 2021 women sh ea l th .com .a u 21

ADVERTORIAL FEATURE

easy ways to boost connection goals Let’s keep the conversation going around mental health When we connect with others, we feel better. But when things get tough, it’s easy to forget just how important this personal connection is for our mental health and wellbeing.

Building stronger, broader social connections in life can increase feelings of happiness and self-worth, and prevent us from feeling isolated when difficulties arise. But finding a balance in the “push and pull” of real life has its challenges.

One step to take is to set a goal to build on your friendships by spending regular, quality time with your friends. And don’t forget to then track your gratitude of these moodboosting connections with others in a written journal.

Regular connection not only positively affects our own mental health and wellbeing but it also brings communities closer together and can save lives. Don’t underestimate the power of just being there for someone else.

Here are three more easy ways to maximise your own mental health and those around you: Since 2019, Australia Post has been delivering mental health non-profit Beyond Blue’s support service information to a staggering 1.4 million Aussie households. Australia Post knows that when we connect we feel better.

To learn more about Australia Post’s commitment to mental health, visit auspost.com.au/mentalhealth

1. BOOST THE OUTDOOR CONNECTION Studies suggest spending time outdoors has a restorative effect on our mind. Joy lives in nature, afterall! So, get off the grid.

Leave your phone at home and unplug from constant emails, alerts and other distracting interruptions. It’s really important to clock off, so allow yourself the right to disconnect.

2. BOOST THE LOVE CONNECTION Write a letter or cook a meal together.

For friends and family afar the arrival of a surprise care package full of meaningful items can really brighten their day. It’s the same when they receive a letter of appreciation pointing out what you love about them most. Preparing a nutrientdense dinner based on a Mediterranean diet - think salmon, sweet potato and salad with an antioxidant-rich, berry-based mocktail nurtures our inner wellness, too.

3. BOOST THE COMMUNITY CONNECTION Volunteer. Feeling like you are helping to change someone’s world will give you purpose. This can help you feel motivated and build your self-esteem, plus you’ll meet locals in your wider community and foster that sense of belonging to place.

Beyond Blue provides free information, advice and support to help Australians achieve their best possible mental health. For more information or to ask for help, visit beyondblue.org.au

Health & fitness inspo to feel amazing all-over 23

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wo me n i n sp o r t

Total Baller

strong and hardworking; I admire their resilience and how they’ve raised us to be good people.”

TURNING FAILURE INTO SUCCESS

Basketball’s rising star Ezi Magbegor talks resilience and the power of representation

By Alex Davies

Ezi Magbegor vividly remembers a schoolmate telling her she couldn’t play basketball as a job. Then, at 15, she was offered a scholarship to the Australian Institute of Sport (AIS) in Canberra. “I was still at that [original] school for the next three months and we were asked ‘what do you want to be when you grow up?’.

I was comfortable to say, ‘I want to be a basketballer’,” says Ezi, now 21. “I didn’t hesitate – it was so nice to say that freely.”

Sure enough, she’s proved her doubter wrong. Two-time WNBL youth player of the year; medals at a Comm Games and World Cup; spots with the Melbourne Boomers, Australia’s Opals and Seattle Storm in the WNBA in the US. She’s also Spalding’s first-ever female basketball ambassador. As this star prepares to put on the green and gold in Tokyo, she reflects on the moments that have made her – on and off the court.

A TIGHT KNIT FAMILY

“My two older siblings started playing basketball first, so I’d go to their games and that’s how I got into the sport. Then I started playing for the Northern Rebels – a domestic club in Coburg, Victoria – when I was seven. A lot of the things I do, I do for my family and with them in the back of my mind. Both my parents are from Nigeria.

They moved to New Zealand and had four kids before we moved to Australia. They’re both so

“When I first played for the Victoria Metropolitan team, I was trying out for [an] under-16s spot. [I’d reached] the final top 20, and then I got cut. I was pretty devastated; I didn’t expect to be quite as upset as I was. But that was a moment I realised how important basketball was to me. And I thought, ‘I’m making that team next year.’ The setback motivated me more.”

THE POWER OF FEMALE MENTORS

“I really look up to Lauren Jackson and what she’s achieved and done for the sport. She had a prolonged career and

AU GUST 2021 wo me nshea l th .com.au 2 5

wo me n i n sp o r t

YOUNG FANS

WINNING GOLD ON THE GOLDIE

“Career highlights so far?

Winning a gold medal at the Commonwealth Games 2018 and being able to play in front of Australian fans on the Gold Coast. Also winning a silver medal in Spain at the 2018 World Cup. It’s a surreal feeling [to have those achievements]. You don’t really take it in until a few days or a week later where you just sit back, reflect and think, ‘Wow, we actually did that’. The Opals have done a great job of winning medals in the past, so hopefully we can continue to do that.”

HOW RIO 2016 CHANGED ME

“I remember coming home from school and watching the Beijing Olympics [in 2008]. But it was seeing the Opals play in Rio that made me think ‘I definitely want to be at the Olympics one day’. It’s really exciting to be going to Tokyo. The more experienced players have created a great team culture – Sandy [Brondello – the Opals coach] has as well – so it’s always so much fun whenever we have the chance to get together.”

WHY IT’S OK TO OWN IT

“My AIS coach Paul Goriss said something that’s stuck with me for all these years: it’s OK to be good.

It’s OK to show people you’re a good player; don’t shy away because you’re scared that they might think you’re showing off. It’s about

2 6 wom en she a l th.co m . a u AUG UST 202 1

ezi in

60 seconds

Your go-to energy snack?

A banana.

Favourite basketball move?

A post move – so two dribbles and then a spin move.

Top exercise?

Deadlifts. I like being in the weights room.

Ultimate power workout tune?

Travis Scott’s Sicko Mode.

Current read?

The Alchemist by Paulo Coelho.

Family aside, what do you miss about Oz when overseas?

A good brunch!

embracing what you have and not being afraid of what others are going to think. If you’re good or great at something, then definitely show that.”

SOLO SESSIONS

“I’ve always been quite shy and introverted, so taking time to myself helps to recharge my social meter. I read and write a lot, and I’m also in my undergrad studying psychology [at Deakin University]. I do pilates when I’m at home by myself. Basketball is super fast and go-go-go, so it’s good having that moment to slow things down.” wh

WinS WOMEN IN SPORT

PHOTOGR APHY: SPALDING AUSTR ALIA

played in the WNBA [Jackson recently became the first Australian player to be inducted into the Basketball Hall of Fame in the US] and really showed people what she was made of. I’m also inspired by other Opals like Jenna O’Hea and Cayla George.

Cayla’s been a huge role model for me. When I went to my first Opals camp, she was super encouraging and made it a great environment for everyone. I’ve been fortunate enough to play with her with the Melbourne Boomers, too, so we’ve built a pretty close relationship.”

“I didn’t consider myself a role model until recently.

Young people send messages or come up to me, or parents tell me their daughter looks up to me, which is really nice.

I try to carry myself well, on and off the court, and just be approachable, relatable and a good person. I want to show people that nice is cool, I guess. For someone to look on TV and see a Black, female athlete is important. It can make [them] think, ‘Hey, maybe I can do that; maybe I can be a basketballer and travel the world’. If [what I’m doing] touches even just one or two kids, [I’ve] done [my] job there.”

21498

Ellie Cole

Protein Powders THE WH GuIDE To…

When it comes to picking your blend, is whey the way to go or should you plump for plant-based?

To cut through the confusion, we asked nutrition experts for your bod’s best match

By H elen Foster

Whey

BEST FOR: FAST RECOVERY Want the fastest way to deliver the amino acids you need to those hardworking muscles? According to sports dietitian Alicia Edge from Compeat Nutrition, you’ll get that from milk protein, whey.

“About 25g of whey delivers the 2g of the amino acid leucine that acts as a trigger for muscle repair,” she explains. There are two main types of whey powder – WHEY PROTEIN CONCENTRATE (WPC), which is around 80 per cent protein, and WHEY PROTEIN ISOLATE (WPI), which has most of its lactose removed. This helps increase the protein to 90 per cent and can make it suitable if you’re lactoseintolerant. Basically, WPI is the queen of

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protein powders, and if you’re serious about muscle gain, it should be your first choice. Whichever whey you go, Edge suggests downing your shake within 30 to 60 minutes of training. Drink up!

TRY: The Healthy Chef Pure Native WPI Vanilla, $88.95, thehealthychef. com. For WPC, try Inca Organics Certified Organic Whey Cacao Protein Powder, $49.95, incaorganics. com.au

Collagen Protein BEST FOR: INJURY RECOVERY

If you spend every workout hoping you don’t pull something (again), then this is the powder for you.

“Beef collagen is emerging as a potential way to strengthen muscular tissue like tendons and ligaments, reducing risk of injury,” explains

sports dietitian Jessica Spendlove from Health and Performance Collective. One study from Australian and US researchers found a 50 per cent increase in tissue synthesis during exercise after taking a collagen protein.

You need about 15-25g of collagen protein to get results and “you want it in the bloodstream before you increase blood flow to tissues,

so take it 60 minutes before your session not after it,” tips Spendlove. Go for hydrolysed collagen, as it contains the smallest particles which can aid absorption. Also, look for a product containing vitamin C, since this is used in collagen production.

TRY: Tendoforte Collagen Regenerate, $29.95, bodyscience. com.au

nu tr iti o n

Hemp Protein BEST FOR: A GENERAL NUTRITION BOOST

PlantBased Combos

BEST FOR: THOSE WHO DON’T DO DAIRY

Casein

PHOTOGR APHY: SEVAK BABAKHANI

BEST FOR: OVERNIGHT REPAIR AND FAT LOSS Casein is also a milk protein, but while whey absorbs quickly, casein takes its time to enter the body. “Used at night, casein can help stop muscle breakdown and facilitate repair during sleep,” says Edge. In a study by

Maastricht University Medical Centre in the Netherlands, casein triggered 22 per cent more muscle synthesis overnight compared with a placebo. “About 30g of casein before bed provides a drip feed of protein,” explains Edge. Casein may also support healthy weight loss. Any time you reduce kilojoule intake, you risk

muscle breakdown.

But, US Brigham and Women’s Hospital research found that supplementing with casein helped dieters to decrease their muscle loss – and increase fat loss.

TRY: Protein Supplies Australia Slow and Grow Casein, $46.95, roteinsupplies australia.com.au

For max plant-based benefits, opt for a combo of pea protein and brown rice protein. Why? “Plant-based proteins vary in the amount of each essential amino acid they contain,” says Spendlove. “Brown rice protein, for example, is low in lysine which pea protein is rich in, while pea protein is low in methionine which you find in brown rice. A combo product provides the best mix. About

30-40g of a blended plant protein will generally supply the 2g of leucine you need.” Another combination bonus?

Brown rice protein can be an acquired taste, but pea helps smooth it out. FYI, whatever powder you choose, check there’s no added sugar or artificial sweeteners used to mask the taste.

TRY: Body Science Clean Vegan Protein, $24.99, bodyscience. com.au

Hemp may be a superfood but this power protein won’t turn you super-human easily.

“Hemp contains all the essential amino acids you need for overall health, but in relatively low quantities,” says Edge. “You have to consume about 100g of hemp powder to get the same amount of leucine in 25g of whey.” Don’t go discounting this one completely, though.

“Protein powders should never be a substitute for food but hemp powder contains essential fats and more fibre than the other protein powders,” says Spendlove.

Even just a 30g scoop of hemp powder can add 8g of fibre and 3g of essential fats to your daily intake. Nice!

TRY: Mt Elephant Hemp Protein Powder, $14.95, mtelephant. com.au wh

AUG UST 202 1 womens heal th .com .a u 29

TikTok Wellness Trends,

decoded

By Lauren Williamson

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From roller skating to chlorophyll shots, TikTok’s reach has extended beyond the viral memes and into the wellness world. While some content trends might have merit, others “can be as innocent as not being effective or be as dangerous as risking injury or doing more harm than good,” warns accredited exercise physiologist Sam Rooney.

So, how can you sort the legit from the downright alarming? We asked pros to break it down, so you know what to stitch and what to ditch.

01 Roller

skating Strap in and embrace your inner seven-yearold – roller skating is back in a big way (you’ve seen those joyful videos, right?). Not only is it good aerobic exercise and offers a bit of resistance training, there are other overlookedbut-important perks.

“It’s social, which we know helps to improve [workout] adherence and compliance,” Rooney says. “It’ll also do a lot for your stability and balance.” Learning a new skill and challenging your coordination and body awareness can benefit your brain, too. “Exercise doesn’t have to be strict or perfectly programmed, it needs to be something you’ll do and enjoy long term,” he says. Coasting around on new wheels can sure tick that box.

02 DRinking liquid chlorophyll Thousands of beforeand-after montages claim to show the acne-busting, glowgiving, BO-banishing benefits of chugging liquid chlorophyll, but does the science stack up? Chlorophyll is the pigment that makes plants green, however, the vividly coloured concoction going viral on TikTok is actually chlorophyllin — a more stable, semi-synthetic version of chlorophyll.

“Chlorophyll does have antioxidants which are undoubtedly beneficial for health,” explains accredited practising dietitian Christina Turner.

“However, the research on liquid chlorophyll in humans is limited and not substantial enough

to advise community members to take it to improve particular health ailments, or how much to take.” Turner recommends getting your chlorophyll fix from fruit and vegies first – one cup of raw spinach provides 23.7mg of chlorophyll, which is half of what’s found in a serve of the supplement.

“There are other benefits we can get from eating ‘real food’ sources of chlorophyll like green vegies rather than the supplements, including a different range of vitamins and minerals plus fibre,” Turner says.

Consider us convinced.

The Verdict: Ditch

The Verdict: Stitch

AUGUST 202 1 women sh ea lth .com .a u 31

03 proffee

The Verdict: Stitch

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Fans of the “proffee” trend swap out regular milk in their coffee (usually iced) for a pre-prepared protein shake, claiming it keeps you fuller for longer and helps with weight loss.

Accredited practising dietitian Jessica Spendlove says protein is the most important nutrient when it comes to appetite control, managing blood sugar levels and recovery from training, so the combo could have some value.

“The health benefits are much less about directly adding protein powder to coffee, and more about the indirect benefits of having more protein in the morning, and the potential positive flow-on effect that may have with our appetite and intake across the day,” she says.

While the habit doesn’t have obvious downsides, it’s important that your proffee doesn’t replace a full meal. “I would prefer to have my morning filtered coffee and then get my protein – and other micronutrients – from real food,” adds Spendlove. Put that in your brew and shake it.

04 Baked oats

Feta pasta, pesto eggs, folded tortillas – another day, another recipe dished up by TikTok. A tempting one for wellness fans?

Baked oats, which involves whizzing oats into a fine “flour” and mixing it with eggs, milk, baking powder, maple syrup, plus your choice of fruit, nuts and other flavourings. The result is something that resembles a brownie or cake but claims to be healthy. The truth? “It depends,” Spendlove says. “The rolled oats themselves are an

excellent source of whole grains, so including them is a big win. The rest of the puzzle really then depends on what you’re adding to the mixture.” The addition of ingredients like mashed banana and eggs get her tick of approval but, “at the end of the day, honey and maple syrup are still in their purest form, sugar.” So, don’t overdo it on the sweeteners and you’re onto a winner.

The Verdict: Stitch

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06 #WhatIeatInADay This trend sees TikTokers sharing footage of everything that goes in their mouth, with some of the most popular content coming from models and influencers.

While some people can genuinely benefit from ideas on what to eat and cook, getting fixated on the specifics of someone else’s eating habits can be problematic. “Many of these trends are based on the idea of, ‘eat like me and you can look like me’,” Turner says.

In 2020, 69 per cent of the app’s user base was 13 to 24-year-olds, an age group “already vulnerable to body

05 Japanese

image concerns, harmful dieting, disordered eating and eating disorders,” she adds.

“In an Australian study ... adolescent girls who dieted were 18 times more likely to develop an eating disorder within six months.

Following trends like #WhatIEatInADay [can] compound this.” Far better to eat in a way that’s right for you, and go to a nutrition expert for advice rather than your social media. wh

The Verdict: Ditch

PHOTOGR APHY: DAVID BURTON / TRUNK ARCHIVE; LUCK Y IF SHARP; SHUT TERSTOCK

towel method

Nope, not a new way to dry yourself. We’re talking about an exercise promising a six-pack in days. It involves lying down and placing a rolled-up towel under your lower back for five minutes while you extend your arms and legs away from your body.

This allegedly helps to correct the placement of the pelvis, fix posture and assist you in losing weight. The too-goodto-be-true red flags?

Impossible spot reduction of fat from specific areas

and unrealistically fast results. “If you do have a stiff and tight lower back, it can be a nice little stretch, but in terms of whether it’ll give you abs or a six-pack, then definitely not,” Rooney says. He thinks it’s not a goal worth chasing

anyway. “I’d always prefer someone to have a goal of a strong core, whether that’s holding a plank for longer or being able to tolerate a heavier deadlift, rather than [focusing only on] aesthetics.” Chat to a fitness pro for functional core-strengthening tips.

The Verdict: Ditch

AUGUST 2021 wom ens hea lth .com .a u 33

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From the lights and music to the healthy competition, let’s be real – the energy of a studio bootcamp class is downright intoxicating. So why the hype? At its core, bootcamp style training combines both strength and cardio conditioning, explains PT Danielle Keïta-Taguchi.

There are a million ways to mix it up, but your workout always includes resistance moves (think squats and push-ups) and cardio (like running, rowing, or even star jumps), typically in a circuit setup.

This combo offers unique results: Thanks to that cardio element, you boost your stamina, and with the strength portion, you build muscle and increase metabolism, Keïta-Taguchi explains. It’s the perfect formula for feeling fitter, fast.

And while most bootcamp classes incorporate sand bags and kettlebells, you can get in on the action at the park or at home – even if you only have your bodyweight to work with. In other words, “you can do it pretty much anywhere,” says PT Cristina Chan. Her go-to formula?

Five strength moves that create a fullbody circuit, and a pure cardio move or two to get your heart pumping. Chan likes sweating interval-style for time to focus on her form (and going hard!). Try this cheeky workout and then thank us later!

Instant Sweat B y L a u r e n D e l Tu r c o

No studio, machine or equipment? Bootcamp to the rescue 34

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BOOTCAMP BODY BLAST

LATERAL LUNGE

Stand with your hands clasped in front of your chest (A). Take a big step to the right with your right leg, then bend your right knee, push your hips back and lower your hips until your right knee is bent to 90 degrees (B). Push through your right foot to return to the start, then repeat on other side. That’s 1 rep.

Want in? This strength-andconditioning circuit will get you fit in a flash. Perform each move for 40 seconds, rest for 20, then continue to the next. Once you’ve completed all five moves, start back at the top. Repeat for a total of four rounds.

A

B

ROTATIONAL PUSH-UP

From plank position (A), lower into a push-up (B). Press back up, let heels fall to your left on the floor, and lift your right arm overhead to open your chest to the right (C). Return to plank; repeat on other side. That’s 1 rep.

A

C B

A

A

BODYWEIGHT SQUAT

Stand with feet slightly wider than hips and hands behind your head, elbows wide (A).

Engage your core and lower hips until your thighs are parallel to the floor (B). Press through your heels to return to the start. That’s 1 rep.

B

B

FROG SQUAT

Start with feet wide, hips pushed back, knees slightly bent and torso draped towards your thighs, so your elbows press against the insides of your knees (A).

Keeping elbows there, sink into a deep squat (B). Press through your feet to return to the start. That’s 1 rep.

PHOTOGR APHY: SHUT TERSTOCK; ALLIE HOLLOWAY

INCHWORM

Stand with feet hip-width apart (A). Fold forwards at the waist and reach your hands to the floor, then, keeping legs as straight as possible, walk your hands forwards (B) until you’re in a high plank with hands beneath shoulders (C).

Reverse movement to return to the start. That’s 1 rep.

A B

C

Turn up the heat!

To give it an extra endurance edge, Chan suggests adding 40 seconds of skipping or burpees onto the end of each round.

Killer. wh

AU GUST 2 021 wo mensh ea lt h.com .au 35

Total Control Urinary incontinence is an issue for a quarter of fitness-loving women, yet few feel comfortable talking about it. The upside? There are now plenty of super simple treatment options to guarantee a better (and drier) workout

By Jennifer Nied

Real talk: When I returned from a hike last November, my pants were soaked. It was a rainy day, so only I knew the truth: I’d wet my pants. FWIW I’ve been toilet-trained for 30-plus years, and I’m not a new mum. But I’ve had the “I have to pee right now” soggy sensation plenty of times during all sorts of physical activities. Still, it’s taken me over a year to admit my bladder problems, as the taboo topic doesn’t exactly come up in my group chats.

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First Lines of Defence

These measures require minimal effort and are the go-tos *before* considering more intense options, so begin with this advice.

Track Those Bs

Bevvies and bathroom trips, that is. Keep a log (like in the notes app on your phone) of your drink intake daily – water, tea, you name it – and every time you go to the bathroom. This way, you (and your health care provider) can spot patterns and rule out excessive hydration as an issue.

Uncouple from Both Coffee and Bubbles

Why the sudden confession? I stumbled across stats that reveal the prevalence of pelvic floor disorders, like urinary incontinence (UI), with anywhere from 25 to 40 per cent of women dealing with one in their lifetime. And active women may be at higher risk. In one Aussie study by Curtin University, of women who regularly hit the gym, nearly half of the participants had experienced UI brought on by an activity (known as ‘stress UI’).

For many women, the issue is likely stress UI. This kind of leakage doesn’t just occur because of exercising, but also from things like coughing, laughing or sneezing, says urology expert Dr Kathleen Kobashi. Others deal with urgency UI, when the bladder feels as if it has to release earlier or more often, leaving you no time to reach the toilet (this can fluctuate with diet

For anyone in a severe leakage sitch, there are surgical routes you can take, as well as a permanent implantation device. Talk to your doc if you’ve exhausted all the less-invasive solutions.

and hormones). My issue is a combo.

Treatment ultimately depends on the type you’re dealing with, your lifestyle and your goals, but it all begins with getting familiar with fixes. For me, powering up my pelvic floor with specific moves and keeping a pee log (yes, seriously) have made a huge difference.

Already I’m back in control, with fewer sprints to the loo. If you need help with UI, you can start managing symptoms with this gyno-backed guide right here.

Ah, dry days (and leggings) ahead…

Caffeine and acidic drinks like alcohol can bother the bladder, causing it to contract involuntarily or empty more frequently, says Dr Grace Chen, an associate professor of female pelvic medicine at Johns Hopkins University School of Medicine. And many women report that fizzy drinks spur spasms, so keep tabs on those, too. How well women handle these irritants varies, so you may be able to stick to, say, one cup of coffee instead of three.

You’ll get a stronger sense of your tolerance levels the more you log.

Strength Train

Kegel exercises (see Deep Connection, next page) build up the muscles that tighten that leaky valve. “Engaging your pelvic floor helps you connect with your body and understand what you’re feeling down there,” says physical therapist Uchenna Ossai. Ossai recommends the Elvie Trainer; you insert it in the vagina and it connects to an app that turns Kegels into a fun game.

Yep, there’s a first for everything.

AUG UST 202 1 wo me nshe al th .com . au 37

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Plan B Solves

If those DIY fixes don’t repair your pipes in six weeks or so, your doctor will probably redirect you to one (or more) of these interventions.

Go Under the Needle

Seal the Deal

There’s a silicone rubber ring called a pessary (it looks kind of like a diaphragm) that sits in the vagina and puts pressure on the urethra, keeping the valve sealed to head off stress UI. After your doc prescribes it, the pessary is easy to insert and remove yourself, so it’s often recommended for activity-specific leaks (for instance, only during HIIT workouts with tons of jumping!).

Investigate Meds

There are different ones for both stress and urge UI, says Chen. Your doc can write you a script for these daily pills or patches, which help suppress bladder contractions and lessen that urgency sensation.

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Deep Connection

The pelvic floor is a hammock of muscles that 2. Go for Time holds organs in place and Now the goal is to joins the core, abs and engage and hold each glutes. Strengthening these contraction for five to muscles not only shores 10 seconds. Breathe up your drippy faucet but also offers bonus bennies, throughout this pause like better orgasms and period; you’re just trying back-pain relief. If you can’t to keep the vagina and work with a PT, follow this anal muscles engaged. progression from Rachel Relax, take a breath or Nicks, a trainer and doula two, and repeat for five specialising in pelvic floor to 10 of these longer reps. health, three times a week.

3. Practise 1. Engage and “Blinking” Release Engage and release your

First, find the right muscles with this trick: “Think about stopping the flow of urine or mimicking a jellyfish,” says Nicks. After that, exhale and try to tighten.

Then inhale, release and think of opening back up and softening the muscles to fully relax them. Do five to 10 reps.

pelvic floor as quickly as you can for 20 reps.

“Imagine picking up blueberries with your vagina and dropping them,” explains Nicks.

4. Take the Lift

Picture your V as an elevator with the doors facing down. Tighten your muscles and “close” the doors first, then gradually lift nice and high. Hold a few seconds, then slowly release. Stronger than yesterday, literally! wh

PHOTOGR APHY: ADAM VOORHES; BARRY MAK ARIOU

FUN FACT: Botox injections have the same effect on the bladder as they do on your face. “Botox calms the muscles,” says Kobashi. Depending on your individual sitch, it may take 10 to 15 injections per appointment to chill out an overactive system, and a re-do every six months, which can be pretty pricey all up.

A SECOND OPTION? A form of ankle acupuncture called posterior tibial nerve stimulation (PTNS) may help. According to Kobashi, it stimulates the nerve controlling bladder function and has been shown to improve symptoms in 12 weeks (with one session a week).

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The Gamification of (Home) Fitness While the fitness industry has always embraced technology, from stylish smart watches to data-driven gym machines, a new wave of digitisation is here to revolutionise our workouts. Want in?

By Lucy E Cousins

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f i t te ch

If you think gamification isn’t for you, you might be surprised to know you’re probably already using it. The simple act of “closing the rings” on your Apple Watch, beating the number of steps you did yesterday or comparing times with friends on Strava are all forms of gamification or “connected fitness”.

Even more mind-blowing? This space is predicted to be worth $7.7 billion by 2025 and it’s focused on switching up your usual lounge room workouts.

What Exactly Is Gamification?

Glad you asked. It’s based on the idea of “gaming”, as in featuring an interactive element that creates a game or challenge for the user. The aim? To make breaking a sweat more fun and bring out our competitive natures.

One of the original players in this space?

Cult favourite Peloton, which has just launched in Australia. The at-home exercise bike, treadmill and app in one uses gamified elements to track your score against everyone else doing the same workout. It’s proven

so popular that there are now 5.4 million members globally, with more than 35 dedicated Peloton instructors. Then, there’s the Mirror. Sure, you can hang this full-length baby on a wall at home, but when switched on, it actually combines a complex series of visual measurements with your data to transform into a personal trainer. Reese Witherspoon, Jennifer Aniston, Nina Dobrev and Kate Hudson are all fans.

It’s not yet available in Oz, so just watch this space.

Meanwhile, homegrown success story Vitruvian has created the V-Form Trainer, an interactive platform featuring resistance workouts with weights.

Not only can you take a “class” with a trainer, but you can also compete with friends while you do it. Plus, Vitruvian is about to launch an app that lets users do challenges and games as they work out.

PHOTOGR APHY: K AMIL /GALLERY STOCK

Bonus Benefits This increasing reliance on technology in fitness (as well as other areas of our lives) is a natural development for us as humans, according to Dr Kieran Kennedy, a registered medical doctor and practising

psychiatry registrar. “I think technology and gamification to some degree are just part of modern psychology,” he says. “Our brains are built to problem solve, to seek out solutions and better ways to do things. And that’s a really positive thing.” He adds that this kind of tech comes with obvious benefits. “If we have a virtual platform within our house that still allows us to exercise and have physical activity, that’s preferable to just coming home and sitting on the couch. Any form of movement is going to have some positive impacts on your physical and mental health.”

When it comes to the research, a 2015 study by Nanyang Technological University in Singapore found that gamification can improve our attitude towards working out, increase our exercise enjoyment and help to shape activity habits. A Queensland University of Technology review of 19 gamification studies also revealed that 59 per cent of the papers reported positive effects on the wellbeing of users (41 per cent had more mixed results). The approach could encourage people with type 2 diabetes to increase and stick with exercise, suggests 2021 research published in JAMA Network Open.

For Jon Gregory, founder of Vitruvian, the beauty of gamification lies in its ability to “bring a level of engagement with your fitness that you couldn’t have without it.” He believes it’s an “unstoppable force” in the fitness world, adding, “It’s

one of the fundamental things about technology.

It won’t always appeal to everyone, but for a certain group of people it’s really interesting.”

Playing It Safe

While there may well be physical plus points, it’s a good move to keep an eye on your mental wellbeing. “If a workout routine starts to feel like something that’s pushing and pressuring you, rather than something you’re getting a positive reaction from, that can be a bit of a red flag,” says Kennedy. For example, he adds, with some gamified fitness platforms, there’s an element of pressure with notifications to join, exercise, stand up, raise your heartbeat or beat a score, which could make some users feel anxious or stressed about meeting their targets.

“Remember that these screen-based or online exercise platforms don’t necessarily have the [beneficial] elements that more traditional forms of fitness can have for our mental health,” Kennedy says. “Research shows that if you exercise in a natural environment, there are added boosters for mental wellbeing. And for people who play sport or go to the gym, that may be some of the best social contact they have.”

So, how to embrace this new world and still find a healthy balance?

Kennedy advises making the technology work for you and your lifestyle.

And if you’re ever feeling pressured, simply take a break and go for a walk.

Outside. With friends.

Game on, indeed. wh

AUGUST 2021 wo m ensh ealt h.com. au 41

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New Fitspo Must-Haves Only got 10 minutes after pilates class to race back to work? This clever crew will see you sorted in five B y I a n t h a Yu

All of Sol de Janeiro’s prods are swoon-worthy but this scent is extra delicious. A melange of black amber plum, crème de cassis, warm vanilla woods, fresh jasmine blooms and musk is captured in a single spritz for an instant post-gym boost.

01/ Sol de Janeiro Brazilian Crush Cheirosa ‘40 Body Fragrance Mist, $29

THE COLOUR POP The quickest way to pep up your complexion is with a blush, and a creamy liquid version offers greater lasting power than powder. Squeeze a tiny amount onto your ring finger (that one offers the least amount of pressure) and pat it onto the apples of your cheeks. Spare product can go onto your eyelids.

02/ Ciaté London Dewy Blush in Coconut, $33

THE MAKE-UP REMOVER Face wipes are a speedy way to get rid of make-up before a workout or to refresh your skin post-sweat sesh. These are soaked in a micellar solution that can remove hard-to-budge stuff, including long-wear foundation and waterproof mascara, without the need to scrub. .

03/ Clinique Take The Day Off Face And Eye Cleansing Towelettes, $32

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THE DEODORANT Whether you have sensitive skin or prefer a product that’s unscented so it won’t interfere with your fragrance, this deodorant is the perfect way to freshen up after a sweaty class.

PSA: not only is it aluminium-free and vegan, but it’s also made with natural and clean ingredients that care for your skin.

04/ Frank Body Clean Deodorant: Unscented, $14.95

PHOTOGR APHY: SEVAK BABAKHANI

THE FRAGRANCE

01

THE LOTION The skin on your body needs TLC, too. This cream features bakuchiol to smooth fine lines, as well as lactic acid to address hyperpigmentation and dullness, glycerin to hydrate, and botanical peptides proven to firm up your skin.

THE FOUNDATION This Fenty Beauty wonder is so lightweight, you’ll forget it’s there.

There are 25 shades, and the coverage is buildable from light to medium.

The product is designed to “blur” skin and even out your complexion.

Oh, and did we mention that it’s also humidity-, sweat- and transfer-resistant?

03

05/ Fenty Beauty Eaze Drop Skin Tint Foundation, $46

06/ Mecca Cosmetica Mecca Athletica Ultra-Firming Body Lotion, $42

THE DRY SHAMPOO Consider this your quick fix for oily roots and ‘meh’ texture. Twist the cap and gently squeeze the bottle to distribute a small amount of dry shampoo powder into your hair. We can’t get enough of its light scent, which contains 25 pure flower and plant essences including certified organic lavender, petitgrain and ylang ylang.

07/ Aveda shampure dry shampoo, $32 wh

04

05

07

06

P.E Nation bag, $229; Lululemon yoga mat, $69; Lorna Jane Compress & Compact Sports Bra, $79.99

AUGUST 2021 wo menshea l th.com .au 43

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Made from simple designs, without that typical ‘maternity look’, LM pieces are not only super chic, but feature hidden zips to help mums breastfeed comfortably and discreetly. Added bonus? They look like regular wardrobe staples, encouraging women to avoid temporary postpartum buys and instead build their look more mindfully. Longevity? Style? What’s not to love?

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The Harriet dress makes breast feeding access discreet with hidden zips, while still being fashionable enough for easy, everyday wear.

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Useful stuff to upgrade your every day 45

Boost Your Social Nutrition

By Mini Smith

Looking after your social biome can be as nourishing as caring for the one in your gut. Let us explain...

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Your Schedule Audit Setting aside time for nutritious interactions is a key

part of good social health. Here’s how to get intentional

01 Design

Need help holding yourself accountable?

Much like booking your next dental appointment immediately after your last, Hall suggests you end a phone call by arranging the next one and putting it in your calendar. “Make sure it’s something you have to look forward to,” he says.

As chock-a-block as your schedule may be, leaving space for spontaneity is a social nutrition essential. “As well as your planning and intentionality, good social health is really about saying yes,” says Hall.

Meaning, don’t let “I’m too busy” get in the way of a good time.

How to Get Your Hall says you should aim for five nutritious interactions a day. So what makes a connection ‘nutritious’? Read on Wondering how you’ll fit in five deep-andmeaningfuls between your morning 5k, back-to-back Zoom calls and three episodes of whatever’s trending on Netflix? Worry not, convos that focus on solving the problems of the world count for just one of your macros. “My research has shown that you don’t need to have a really deep conversation every time you speak to someone, as it’s simply not energy efficient,” says Hall. Instead, focus on varied conversations; expressing affection, catching up, joking around and, yes, the aforementioned meaningful talks. If hitting these sounds like admin you don’t have time for, just being aware of them can make a difference, adds Hall.

“The research suggests that when you interact with intention and say, ‘I’m going to slow down and catch up with someone I care about,’ that’s related to a higher sense of feeling socially nourished.”

Why does a walk with a friend leave you buzzing and endless scrolling make you feel grubby?

Because, much like the kilojoules in a burger and a kale-stuffed smoothie, not all social interactions are created equal. “Think about it as a hierarchy,” says Hall. “Face-to-face interactions are at the top, phone calls slightly below that, texting and video chat on the third tier and social media contact at the bottom.”

In-person interactions will always nourish you the most, because “the more social cues you have, such as facial expressions and intonations, the better you feel your relationship is with that person,” explains Professor Robin Dunbar, author of Friends (Little, Brown, $32.99).

If you’re wondering why video calling ranks low, it’s to do with the energy it demands of you (think: checking your hair, making eye contact). As for social media? It’s the social equivalent of junk food: satisfying in the short term, but won’t satiate your hunger.

How

A good way to guarantee that you hit your five nutritious encounters is focusing your efforts on those closest to home – and they won’t necessarily be the ones who share the same floorboards. “Prioritise communicating with the people who you’re closest to emotionally,” says Hall. “I call this your ‘first 15’ – meaning the 15 most important people in your life. That might include good friends, close relatives, your partner or all of the above.” Conversations with these people will always be nutritious, so make a note of who they are. That’s not to say that conversations with those outside of this group hold no value. Far from it (see: Your Social Biome).

Don’t have 15? Write down 10 names, or five.

When it comes to connection, quality always trumps quantity.

What

Who

You diarise your workouts and take a prescriptive approach to your nutrition. But how much forethought goes into your social life? As your world returns to something resembling normal, it’s time to take an intentional approach to connection. Enter: social nutrition – the idea that social contact can be nourishing in much the same way as a balanced meal. “Each type of interaction you have has some kind of nutritional content,” says Jeffrey Hall, professor of communication studies at the University of Kansas.

“This means it contains something that’s good for you or potentially something that stops you feeling disconnected or isolated.” Much like the culinary kind, diversity is key; a belly laugh with an old friend is as vital as an hour alone with a book. Ready to get started? Better social health awaits you.

Planning is essential, especially if the nine-to-five is feeling longer by the day.

“People who work long hours or commute further often have less time to interact for pleasure,” says Hall. “So think about who you’d like to be in touch with, then diarise a phone call or lunch date.”

03 Allow

02 Commit

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Like the one in your gut, your social biome is an ever-changing reflection of all you come into contact with. Boosting yours comes down to maximising the variety of nutritious interactions you get over the course of a day; research by Hall’s team last year found that participants’ wellbeing increased with each encounter.

While we await a probiotic for your social biome, there are steps you can take to ensure it’s as diverse as possible. “Orienting yourself towards connecting with other people who need it can be really useful,” suggests Hall.

“Research indicates that helping a friend in need can actually help you feel better and more connected.” As for another biome-boosting intervention: permission to book a holiday when you can. “Going to new places where there are plenty of people who you want to talk to is a proven way to help beat loneliness and diversify your social biome,” adds Hall. That could be Cairns, a new CrossFit box or a community garden.

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Whether you’re looking to add names to your first 15 or bolster your social biome, there are plenty of ways to bring new people into your life. Dr Sophie Mort, psychologist and author of A Manual For Being Human (Gallery UK, $29.99), suggests searching meetup.com for a range of hobby groups, from foreign languages to photography – or volunteering. Beyond exposure to other people, there’s a reason joining a group can max your friend-making abilities. “There’s a list of things that we refer to as the seven pillars of friendship,” says Dunbar. These are sense of humour, musical taste, hobbies, political views, education, language and the place you grew up. “The more of these you share with someone, the more likely the friendship is to be strong and robust.” Not sure which hobby to start with? Warm up your vocal cords and join a choir (online or IRL), says Dunbar: “Singing is spectacular for forming friendships.” Why? It comes down to the power of unison, so joining your local running group will have the same effect. “Doing activities in synchrony ramps up endorphin release, which helps build connections,” he adds. Social networking in its truest sense.

As counterintuitive as it may sound, social nutrition is as much about developing your relationship with yourself as it is making time for others.

First up on your social agenda: separating loneliness from your alone time. “Loneliness is not being alone,” says Mort. “The difference between loneliness and solitude, at least in my mind, is choice – so whether you choose to be around or connected to people, or you find yourself feeling disconnected.”

Time alone is also a key component when it comes to diversifying your social biome.

In Hall’s research, one of the strongest indicators of a healthy social biome was taking pleasure in alone time. “The optimal amount will vary from person to person, but I’ve seen some pretty compelling evidence that scheduling an hour a day to do absolutely nothing – no work emails or phone time, just relaxing and maybe reading a book – can be really healthy [mentally],” he explains. If you want to use your solo slot to be active, Dunbar suggests lacing up your trainers – particularly if alone time is hard to come by in your household. “Physical exercise is a great way to release any aggravation from feeling cooped up all day with others,” he says. “It gives you an outlet, while triggering an endorphin release to help you feel much better.” You time: activated. wh

PHOTOGR APHY: BEN WAT TS/ TRUNK ARCHIVE; VIC TOR TORRES/STOCKSY; SHUT TERSTOCK

Get to Know Your Social Biome

Making New Mates

The Importance of Alone Time

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Are You Paying Attention?

It ’s

crunch time

Forget mindless scrolling with no end in sight.

We’ve found the secrets to swerving distractions, fresh from a Silicon Valley tech guru-turned-focus expert. Here’s how to make them work for you, and reclaim some of that precious time in the process

By Brigid Moss

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me nt al f o c us

Do you tend to gravitate towards a screen every time you have a spare minute? Sure, certain emails, tasks or messages can’t wait but, chances are, you’re reading newsletters that don’t really matter, window shopping for items you’ve no intention of buying, and scrolling through one-too-many social feeds. The worst part? When doing it comes at the expense of that thing you actually wanted to achieve. Familiar, eh?

To reclaim that wasted time, here’s the first thing you need to know: the easy lure of technology isn’t the whole story. “It’s too simple to say tech is ruining your brain,” says behavioural designer Nir Eyal, author of the book Indistractable: How To Control Your Attention And Choose Your Life. He should know. In a former life, Eyal designed some of the techniques that Silicon Valley companies use in video games and advertising to ensure you can’t take your eyes off your phone.

“You want to believe it [is technology’s fault].

Clearly it plays a role.

But even if you stopped using tech altogether,

distractions would not go away.” Case in point: all those times you’ve headed to the kitchen to make a cuppa instead of tackling that expense report. (You can’t blame your phone for that one.)

And, even if technology is your attention nemesis, it’s up to you to take charge. “The only solution has to be that you figure out how to become indistractable,” Eyal says.

But “indistractable” isn’t even a real word, we hear you say. True, but stick with us. Focus is only a few paragraphs away.

Driven to Distraction If you’ve tried – and failed – to resist the pull of the scroll hole in the past, know that it isn’t because you’re doomed to spend the rest of your life in a state of distraction. It’s always going to take extra effort, because of the way our brains are

wired. Psychologist Tara Hurster, founder of The TARA Clinic, explains, “Our brain’s number one objective is to keep us alive – to survive rather than thrive. Back when we had sabre-toothed tigers trying to kill us, even small things like being rejected from the group could have resulted in our death. So our brain literally does everything it can to keep us within the constraints of whatever hasn’t killed us yet – whether it’s technically ‘good’ for us or not.

That’s our comfort zone.”

This is why Eyal says, “Time management is pain management”. For him, regaining focus meant leaving the comfort of his phone screen and sitting in uncomfortable feelings.

Need an example? Eyal describes how, when looking after his toddler daughter, he found himself repeatedly reaching for his phone.

He realised that he was trying to escape the uncomfortable feeling of boredom. Over time, picking up his phone when bored had become a habit. Other triggers might include a food craving, restlessness or, if you’re doing something difficult, questioning whether you can do it.

To cope with the discomfort, and whatever emotion might be driving it, Eyal uses acceptance and commitment therapy

(ACT). According to Hurster, ACT is a psychological therapy style, pioneered by Dr Russ Harris, that “starts with the notion that being human means to experience the whole spectrum of feelings/ sensations and the best way to manage this is by moving from problemsolving mode into a ‘mindful appreciation’ mode.” The idea is to experience rather than run away (or distract yourself) from those uncomfortable feelings.

Here’s how it translates in real life. The first step is to notice the discomfort that precedes the distraction – this is called the internal trigger.

You do this with a trigger diary. Write down where and when it happened, what it felt like and what you were doing. So you might write: “8.30am, planning an important work presentation, I started thinking that I’d mess it up and get fired.” Narrating your thought processes will help you recognise what’s happening: “I find presenting excruciating and there I go, reaching for my phone again!”

The next step is to get curious about the sensation: what does it feel like as the feelings crest and then subside?

“Most people feel self-

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Shake it off

contempt or blame themselves for the distraction,” says Eyal.

“Instead, you need to sit with the temptation and be curious about it.” The final step is to be vigilant at times of transition – for example, when you’re stuck on the train or walking to meet a friend.

If you want to check your phone during these times, try the 10-minute rule. “I tell myself it’s fine, but not right now. I have to wait just 10 minutes,” explains Eyal. This is what psychologists call “surfing the urge”. You experience the craving like a wave, let it break around you, then feel it start to subside.

Stand to Attention Working on yourself and your own instinct to seek distraction is one thing, but you don’t live in a vacuum. There are bound to be external distractions at play in your life. Your job is to turn detective again, discover their source, then decide how

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to deal with them. When you look at your desktop, is it jam-packed with distracting folders? Then tidy it until only your current tasks are showing; if you know your inbox is a big time-eater for you, try tagging emails either as ‘Today’ or ‘This Week’, then block out specific times to work on them. You’ll have to negotiate some changes

with other people, too.

You may want to reduce the distraction of being interrupted in an open plan office – or by a noisy partner, dog, housemates or gaggle of offspring if you’re working at home.

Wearing headphones, whether or not they play music, can be a good method, as can flagging something as a concentration tool that

you put out in others’ eye-line to make it clear that you’re not to be disturbed at that time.

At this point, if your work continues to be your primary cause of distraction, it may be that the culture needs a nudge to change. “If your manager or colleagues expect you to be always on your phone and answering email, they

me nt al f o c us

THIS ADVICE WILL CHANGE YouR LIFE Now that we have your attention, read on for four steps to reclaiming your focus MASTER INTERNAL TRIGGERS Ask yourself: what’s led to me picking up my phone? Know that you never run out of willpower to control your behaviour. Label yourself as having good self-control, and you’ll be more likely to have it. Simple.

MAKE TIME FOR TRACTION Traction means getting more things done that you actually want to do. Decide what you want to achieve in each area of your life: be it relationships, work or personal growth.

Then plan some time for this each day.

ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: JAMIE CHUNG/ TRUNK ARCHIVE; LEVI BROWN/ TRUNK ARCHIVE

HACK BACK EXTERNAL TRIGGERS

are an external problem,” says Eyal. Dealing with this is trickier, but doable: you may need to ask for a forum where you can discuss the issue of technology overuse.

Sounds like a no-go? You can argue it will not only be good for employees but also, ultimately, for the company as well.

If this is all sounding like yet more things to

clog up your to-do list, Eyal explains that you don’t need to try every strategy – just start with two or three. He doesn’t guarantee that you’ll be 100 per cent cured of your phone habit or of losing precious minutes to baby llama videos, but he does promise that you can get it under control.

“It’s not about never getting distracted – it’s

about not continually getting distracted,” he says. Essentially, take a look at the way you’re operating, a bit like a compassionate but take-no-shit manager, and intervene to break your own life-limiting habits. You absolutely have the power to do this.

And, if successful, you’ll hopefully have a lot more time to enjoy, too.

This is when you take control of tech and work pressures. Good things to do: turn off push notifications, be selective about group chats and remove any distracting apps from your phone screen.

PREVENT DISTRACTION WITH PACTS Increasing the effort it takes will help you to overcome your impulsivity. So, for example, the app SelfControl blocks access to websites, while the Forest app encourages you to have phone-free time.

And, breathe... wh

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Soak it in

Force of Nature

As Japan gets set to host the world’s athletes, be inspired by a calm-craving writer’s pre-pandemic trip to the country

There’s never a bad time to stop and smell the roses. Today though, in the absence of roses, I crouch down slowly, rummage through the damp detritus on the forest floor, and gently lift a jumble of leaves, branches, bark and stems to my nose. I feel self-conscious, but persist with a deep, considered inhale. The fresh, earthy scent is surprisingly rejuvenating and I suddenly don’t care much for my initial insecurities anymore.

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I’m not in the habit of smelling clammy ground cover, but I am in Japan, the birthplace of shinrin-yoku or “forest bathing”, and the phrase, “When in Rome…” can be credited for many of my travel decisions.

More than a walk in the park, forest bathing is mindful connection with nature. It’s taking in the sights, sounds and smells of the forest in a bid to improve both physical and psychological health. Shinrin-yoku originated in Japan in the 1980s as an antidote to tech-boom burnout.

Since then, studies measuring its benefits have shown that forest

environments can positively impact our sleep, energy levels and immune function as well as our metabolic and overall cardiovascular health.

On this occasion, I’m wandering between majestic pine, zelkova and dogwood trees at the 20-hectare Institute for Nature Study, one of Tokyo’s many expansive green spaces. Minutes earlier I was surrounded by a forest of skyscrapers, covered in fluorescent advertising and towering over scrambling commuters. Tokyo might be the world’s most populous city, but its genuine commitment to

PHOTOGR APHY: TCVB, K ATE SYMONS, G ADVENTURES

By Kate Symons

f i tsp o tr ave l

I ATE… fresh crab, soldier prawns with emerald green roe and ice-cold Sapporo beer at the Tottori Fish Market. Delicious.

Main image: Yoyogi Park in Tokyo.

Clockwise from top: the entrance and a bedroom at Hoshinoya Tokyo; the famous Hagiyaki pottery; Tokoji Temple in Hagi.

I DIPPED… in more healing waters, this time at Biwako Grand Hotel, a hot spring resort overlooking Lake Biwa in Otsu, Shiga prefecture.

Rooms feature tatami floors and futon bedding, plus a yukata for each guest.

I CYCLED…

restoration and reflection is clear.

Located in the heart of the city’s financial district, Hoshinoya Tokyo is another case in point. Just one step past the enormous cypress door and I’m transported. The colourful commotion outside is immediately replaced by the quiet ambience of a ryokan, or traditional Japanese inn. As is customary, I store my shoes on arrival and am quickly lulled by the gentle tatami matting underfoot. First stop, the hotel’s onsen – an incredible indoor hot spring fed from 1500 metres below Tokyo. Nudity is mandatory in most Japanese onsens, including this one, which means I’m once again being asked to push beyond my insecurities. “When in Rome”, I gently remind myself, before wading into the mineral-rich water.

Later – dressed, of course – I am taken step-by-deliberate-step through a traditional Japanese tea ceremony. Slowly, surely, I prepare

around the picturesque seaside town of Hagi, on Japan’s southwest coast.

We passed samurai-era architecture, orange trees and beautiful pottery stores (Hagiyaki pottery is among the country’s most revered).

I WALKED… through thousands of red torii gates at Kyoto’s famous Fushimi Inari shrine. It’s a worthy hike, the 5000-plus gates winding up to the 233-metre summit of Mt. Inari-san.

I SANG… my heart out. In the larger cities, karaoke bars are easy to come by and hard to resist. I quickly found my voice, and mantra for all future karaoke experiences, via Queen’s Don’t Stop Me Now.

the matcha before wrapping my hands around the warm bowl and taking a long sip. Then another.

And another. As if by design, I am spurred to consider the unnecessarily fast pace at which I usually live and promise myself to slow down more. I know that I’ll stumble, but surely it won’t be anything a nice cuppa can’t fix. wh Kate travelled to Japan with G Adventures (gadventures.com) and was a guest of Hoshinoya Tokyo.

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Beginner’s

Bliss

You might assume you’ve got life figured out by now (sounds nice, right?), but there are tons of positives to starting at zero. From learning to surf to tackling tennis, here’s how mastering new skills could instantly boost your joy stores

By Aryelle Siclait

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d

During my first tennis lesson, at the ripe old age of 25, I shut my eyes and used my racket as a shield from the ball. True story.

By the second session, I’d improved my follow-through, remembering to pivot my body with each swing, though I still sent the ball soaring, sometimes miles over the court’s fence.

By the third, I realised that tennis wasn’t my strong suit and probably never would be.

The thing is, I don’t really care.

While the 11-year-old one court over sends the ball volleying to her tennis pro with ease, I’m happy being a beginner again.

I’ll admit this perspective is a new one, born of necessity and boredom. Recently, like many people, I had to confront the reality that, other than helping crowd a restaurant and dancing at the occasional gig, I was short on pastimes.

A stark difference from my younger years, when my schedule was overrun with sports and language lessons.

This gap between the glory of newbie life and adulting is not entirely my fault. We’re conditioned to think that by our 20s, we should be prioritising the skills that most benefit us professionally, which renders everything else extra, according to Sharon M. Ravitch, a professor of practice at the University of Pennsylvania. This, she says, is a product of “grind culture”.

In other words, when we join

ha p pi ne ss

POWER THROUGH

The idea of a little risk got you sweaty? Feelings of fear and nervousness generally rise with age. But know this – it’s totally possible to channel those vibes into something positive.

the workforce, our identities are rooted in what we do for a living. Suddenly, long hours and skipping lunch for a lastminute meeting is equated with success. As a result, making time to learn simply for personal reward is devalued, overshadowed by packed work schedules, parenting responsibilities, and the like.

But there’s a mental element to this too. “As we get older, we become more averse to uncertainty,” says Rebecca E. Martin, a postdoctoral researcher at New York University who investigates how learning changes from childhood to adulthood. Once the prefrontal cortex – the part of the brain responsible for goal-oriented behaviour, working memory, and filtering information – has fully developed, by around age 27, adults are likely to avoid any input the brain doesn’t consider essential, including new skills. However, it’s still (very much) worth indulging in the extracurriculars in our 30s and far beyond; it just takes a bit more brain power and thought. Much like how working out ups your physical strength, exercising your mind

AUGUST 2021 womensheal th.co m.a u 57

reinforces connections that haven’t been utilised as often.

And that pays off by allowing you to evolve. “When we form new habits, we’re taking on not just the skill, but the process,” says Ravitch. So by choosing to become a learner, you’re building both self-trust and self-esteem. Working to master something fresh even helps stall conditions such as memory loss, says Martin.

After a majorly rollercoaster year, post-traumatic growth – which occurs when people reimagine who they are and reshape their futures in a positive way following adversity – is likely to drive many of us to do more of what makes us happy. And

1

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sure, tapping into your bold inner child will take practice, but like anything else, these experts promise, the more you do it, the better you’ll be (and feel). Now, let’s get started...

First off, Identify Your Reasons

Being a beginner is beneficial for all the aforementioned reasons, but it’s your personal driving forces that will keep you committed. So take

note of your motivation by reflecting on your past, present and future, says Ravitch. Write down why you’ve always wanted to learn ballet and what held you back from enrolling in a class before now. If it’s your age, note it.

Next, list what value it will bring to your life. Alone time?

Better posture? Write it down.

Lastly, note how you imagine it will shape your future self.

Now that you have what Ravitch calls your blockers, triggers and driving forces in plain sight, you can come up with a game plan to get going.

Schedule It In

“Knowing the best time to optimise your learning is helpful,” says Martin. If you’re a morning person, use that to your advantage and schedule a sunrise surf lesson twice each week. If you don’t have that kind of time, pencil in a 30-minute online figure drawing class for when your kid’s down for a nap. Will you miss a session or two?

Probably. Life happens. But setting a time that’s organised around your new priorities reinforces how important the lesson is and makes you more likely to stick with it. Plus, if you keep your reminders in a communal place (or shared calendar), family or roommates can remind you to follow through. Social accountability for the win!

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ha p pi ne ss

Ta p i n t o a new passion

Enhance Your Mind If it’s a mental craft you’re opting to jump in to, take note of this apply-to-anything advice

PHOTOGR APHT: LORI ADAMSKI-PEEK; ANDREW WHITE/GALLERY STOCK; SHUT TERSTOCK

Focus on Gradual Growth Rather than Performance

It’s totally normal to feel discouraged or insecure if you’re not smashing that 10km run the way you’d imagined, or you notice you tend to feel achier than your mates after a huge hike. But a reminder: learning is about the trying and committing, which is an accomplishment in itself, says Martin. The reward comes from having given it a real shot. If you don’t make it to the finish line or the summit, that’s still good enough, because your body has completed a feat. There’s no shame in slowing down, taking a break or stopping for the day, so congratulate yourself on your successes, whatever they may look like.

EASE ON IN

The brain can handle novelty, but it doesn’t like a ton of it all at once. Finally ready to learn Korean from that app you downloaded ages ago? Start by making links between the language lessons and your daily life. If you’re big on cooking, learn culinary words you’ll be more inclined to use. “It’ll stick more because you’re reinforcing those terms,” says Martin. Chess in the plan? Dedicate 45 minutes to it per week, then add five minutes to each sesh.

GET MORE COMFORTABLE WITH THE UNKNOWN

Telling yourself to stop stressing about the unknown is easier said than done. That’s why Martin suggests reframing your thoughts. Think instead about how much more there is for you to discover while reading music or writing the creative nonfiction you’ve recently gotten into. Being OK with not being an expert is an exercise in selfesteem that will allow you to celebrate your actual potential.

FIND THE RIGHT TEACHER

If that takes some time (and trying out a few people), that’s OK, because finding a good match is a biggie.

You’ll tune out the person whose teaching methods aren’t engaging you, Martin says.

Also, if they’re tough on you in a way that doesn’t feel constructive, find someone who relies on positive reinforcement.

Or maybe all that engagement is overwhelming.

In that case, a prerecorded online course or an app might be better for you. wh

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Does it really work?

Could Zoom Boost Your Intimacy Bond?

Sex parties, like most things this past year, have found a new home online. But can logging on and stripping off with her long-term partner revive one knackered mum’s sex life? Writer Sally Howard left her inhibitions at the door in search of answers

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r e lati o nsh ip s

ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: FRENCH ANDERSON LTD/STOCKSY

Years ago, a night out to a fetish club with my partner, Dan, worked magic on our sex life.

We’d always meant to go again, but eight years into our relationship, amid the daily slog of parenting our toddler, work and life admin, it’s fallen off our to-do list.

Add our new parent night-time routine (Netflix, grab bags of chips, repeat) into the mix and our sex life had become... stale. So, when we heard that purveyor of glam, female pleasurefocused erotic parties Killing Kittens was staging an online sex party, we thought: why not get involved?

Although a trip to an IRL sex party had previously been a turn-on for us, we were nervous. Would checking the chat box for flirty messages kill the vibe? Would we look like we were filming bad amateur porn? Finding out that phones are banned, that all participants are vetted beforehand, and that everyone wears big Venetian masks to hide their identity helped assuage our privacy concerns. Establishing ground rules (we could both angle the camera to move body parts out of shot, leave the party if we felt uncomfortable and would wait for a nod of permission before removing items of clothing from one another) helped, too.

When the evening arrived and we logged on to the Zoom call at 10pm, we started messaging other couples in the waiting room while the moderators vetted participants once more.

That – and wine – helped our nerves, and by the time we were let into the video call, we were

sending flirty messages to an attractive couple right away. Soon after, our host led an adult twist on Simon Says, then Never Have I Ever, and we watched couples removing clothing and downing their drinks.

By 11pm, our screen was full of half-naked bodies. Many couples were having penetrative sex or teasing each other with tongues and feathers. Our chat box lit up with a message from another couple: “Why don’t you unbutton his trousers? And why doesn’t he unhook your basque?” Extremely turned on, we complied, and soon we were having sex, too (we repositioned the camera so only our torsos were on show).

As we got into it – all our inhibitions forgotten – the moderators flashed our antics up on the main screen (we had given permission beforehand) and we both got a thrill out of being watched that neither of us expected.

Two hours later, the party ended; days later, we set an alarm for 3am to join a New York-based sex party. Our new hobby has reinvigorated our sex life. It’s also reminded us that being stuck inside with our son upstairs is no excuse to reach for the slippers and the remote; that we’re the people each other chose, not just partners and parents. It’s something to smirk about over breakfast, too. wh

THE VERDICT QUICK RESULTS

9 10

RELATIONSHIPSTRENGTHENING

9 10

CONFIDENCEBOOSTING

8 10

LONG-TERM SOLUTION

8 10

OVERALL SCORE

8.5 10

OFFLINE WAYS TO REVIVE YOUR SEX LIFE “Sexuality is for ourselves, first and foremost,” says sex coach and Lovehoney ambassador Tamica Wilder.

“Acting as our own best lover and focusing on our erotic expression is paramount, [because] falling in love with sex again means falling in love with yourself again.” Wilder shares these tips:

TRY ADDING VARIETY TO YOUR SOLO PLAY Change it with positions and places, add music and experiment with different sensations.

Use your imagination and get curious about interacting with your own pleasure in different ways.

TREAT YOURSELF TO SOMETHING THAT MAKES YOU FEEL SEXY

...whether that’s a new toy, a candle with a scent that turns you on, an essential oil or a piece of clothing like lingerie. The most important thing is that you buy it for yourself and not for someone else.

THINK OF PLEASURE MORE GENERALLY ...and make time for things that spark joy, such as going out with friends, making art, dancing and laughing!

Experiencing pleasure outside of sex allows us to be more open to our true desires.

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+Contains on average 10g protein per serve and less than 4g sugar per serve, excluding milk.

Simple ways to rock your fitspo world 63

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sk i n f i tne ss

Everything You Need to Know About…

SKINCARE’S

MAGIC

POTION Retinol deserves its stellar rep – here’s how to harness its powers

SECOND ONLY TO SPF WHEN IT COMES TO THE INGREDIENTS DERMATOLOGISTS RECOMMEND MOST, RETINOL IS A MULTITASKER PROVEN TO HELP SKIN CONCERNS RANGING FROM ACNE TO WRINKLES. THE ONLY THING? IT CAN ALSO BE IRRITATING AND SENSITISING, SO IT’S WISE TO INTRO IT WITH SOME PREP AND KNOWLEDGE. RETINOL, OFTEN USED AS A CATCHALL TERM, ACTUALLY COMES IN DIFFERENT FORMS AND NAMES, BUT ALL ARE DERIVATIVES OF VITAMIN A. WHILE THE STRONGEST ARE PRESCRIPTION, THERE ARE GOOD OVER-THE-COUNTER (OTC) OPTIONS, TOO. SWOT UP ON THIS SKIN GAME CHANGER HERE. B y S a r a S p r u c h - Fe i n e r a n d I a n th a Yu

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The real question should be: what doesn’t retinol do? “Retinol is great for treating acne and redness,” says Sunday Riley, CEO, founder and chief formulator of skincare brand Sunday Riley. “It can also help to unclog pores, exfoliate the skin, reduce hyperpigmentation [as well as] improve skin hydration.” Told you this one is a major multitasker.

Is it for everyone or just best for certain people?

“There is a way to incorporate retinol into the skincare routine for most skin types,” explains dermatologist Dr Burcu Kim. “The exception would be if someone has pathologically dry, sensitive and problematic skin, then I would encourage them to check with their dermatologist first.” Dealing with acne or tackling fine lines and wrinkles? You’re an especially strong contender for retinol use.

Does skin have to “get used to” retinol in a way?

The key with retinol is to start off slowly. For newbies, the adjustment period may involve some mild flaking, dry patches, redness, and in some cases, purging (i.e., your skin will look way worse before it becomes glowy and clear – mmm, lovely). Start using a retinol one to three times a week before – gradually – increasing to daily or every other day. Nicely done.

Are OTC products just as good as prescription ones?

Yes, but they work in different ways.

Prescription formulas get to work as soon as you apply them. Over-thecounter formulas of the ingredient,

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TIP: DON’T STOP AT THE JAWLINE – KEEP APPLYING PAST YOUR CHIN SO YOUR NECK CAN REAP THE BENEFITS TOO

What does retinol actually do, and how does it work?

ALTERNATIVE ALL-STAR

Although there are a number of ingredients touted as “retinol alternatives”, bakuchiol is the one most experts favour. It’s an extract derived from the babchi plant, which has a long history in Ayurvedic tradition.

It’s an ingredient that’s great for those who can’t tolerate the many versions of retinoids and retinols, which is why derms will recommend it to patients who are pregnant or have extremely sensitive skin. Interested? Try Biossance Squalane + PhytoRetinol Serum ($110, sephora. com.au), a creamy serum packed with bakuchiol and niacinamide to balance oil production and address hyperpigmentation.

however, have to be converted into the most active form, retinoic acid. This can happen in a one-, two- or three-step process – and the more steps it takes, the weaker the ingredient actually becomes.

How long does it take to see results?

Depends on the product, but generally, “results can be seen after one month with an initial improvement in the clarity and brightening of skin,” says Kim. “With consistent use, and after a fourto-six-month period, we see the full benefits including a reduction in fine lines and wrinkles.” FYI: a higher strength does not translate to a better product. Plus, how your skin tolerates retinol needs to be taken into account. “If you’ve found a suitable strength that delivers results without irritation, stay there,” adds dermatologist Dr Corey Hartman. Too much redness? Ease up. Or, still breaking out or wrinkles not improving? Try bumping it up.

LEARN THE SKIN LINGO

Knowing what you’re actually reading on a label can help tailor your routine. Time to brush up 01. Retinol

The most common form of vitamin A used in over-the-counter products, it’s also the strongest form you can get your hands on without a prescription.

02. Retinoid

This is the umbrella term for all vitamin-A derivatives, including retinol, retinaldehyde and retinoic acid – although it’s most commonly used to refer to prescription forms of the ingredient.

03. Retinisation

The process in which the skin adjusts to using vitamin A treatments, and the quicker cell turnover it brings on.

This period is when you tend to experience those side effects like flaking and dryness.

04. Tretinoin

A prescription topical retinoid product looked to for treating acne and, in milder forms, for its anti-ageing properties.

05. Adapalene

Another prescriptiononly retinoid, though it may soon be available OTC. It’s commonly used to treat acne and can be less irritating than other forms.

sk i n f i tne ss IF YOU’RE ADDRESSING HYPERPIGMENTATION…

IF YOU’RE NEW TO RETINOL…

This clever pick contains 2 per cent granactive retinoid combined with skin-healing dragon’s blood.

Apply under your usual night-time moisturiser.

Skin Physics Retinol Sleep Serum, $29.95

An updated formula that’s boosted with Ultra-RETI technology.

Retinol microparticles penetrate deep into the skin to target fine lines and discolouration.

Ultraceuticals Ultra A Skin Perfecting Serum, $145

IF YOU’RE A “CLEAN BEAUTY” FAN…

Try this 6.5 per cent blend of stabilised retinol and botanical, retinol-alternative extracts to improve skin appearance.

Sunday Riley A+ High-Dose Retinoid Serum, $129

IF YOU WANT A HEAVY HITTER…

MEET YOUR MATCH

PHOTOGR APHY: BETINA DU TOIT/ TRUNK ARCHIVE. STILL LIFE: SEVAK BABAKHANI

Ready to rock? Figure out your perfect pairing here

IF YOU HAVE DEEP WRINKLES…

This pure retinol and hyaluronic acid formula can help to diminish the appearance of fine lines and wrinkles. Win! L’Oréal Paris Pure Retinol Night Serum, $51.95

A powerful serum that blends encapsulated retinoid with bakuchiol to boost your collagen production and smooth lines in the process? Brilliant.

Dr Naomi Skin Vitamin Amen, $149

Expect a super active formula that works to nix acne scarring, along with a dry, dull complexion and sagging skin.

Skinstitut Retinol Serum, $49

IF YOU WANT SERIOUS MOISTURE TOO…

Meet this luxurious elixir that features retinol along with a dose of soothing aloe vera. Love!

Boost Lab Retinol Night Renewal Serum, $29.95 wh

TIP: NO MATTER WHICH TEXTURE YOU CHOOSE, APPLY IT IN AN EVEN LAYER OVER YOUR ENTIRE FACE FOR THE BEST SKIN RESULTS

IF YOU WANT A TARGETED APPROACH…

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T K

O Y

D R E A M I N G Last year, they dealt with the setback that was a cancelled Olympics. Now, these trailblazing athletes are ready to make their mark in Tokyo Photography by Steve B accon Styling by Nicole Adolphe

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ELLIE COLE

PARA SWIMMING SIX-TIME PARALYMPIC GOLD MEDALLIST

Growing up, Ellie looked up to swimmers Susie O’Neill, Petria Thomas and Jodie Henry, and now, the 29-year-old has become a legend herself.

Ellie, who specialises in freestyle and backstroke, has won 15 Paralympic medals (including six gold) and is featured in the 2020 Netflix documentary Rising Phoenix, a tribute to Paralympic great achievers. This will be her fourth Games.

Swimming isn’t just a sport...

It means a lot more than that to this star. “I grew up with one leg when everybody else had two. A lot of my memories when I was young are of being sidelined at school sport. When I got in the water, I felt the same as everybody else and that gave me a lot of confidence and that’s why I owe so much to Paralympic sport. Sport can change the world.”

Her training schedule...

...is enough to make you need a sit down just from reading it. “We get up before the sun does and do nine pool sessions a week, and they’re about two to two-and-a-half hours long. Then we do three strength-and-conditioning sessions a week. In between all of those sessions we’re doing a lot of physio, prehab work, massages, nutrition talks.”

Stress was a really big thing...

...for Ellie last year. “I started getting a lot of stress migraines and I had to learn how to put myself first. So for me, I need to check in with myself and get up earlier to have a bit of quiet time before I go to training. And, as I’m leading up to a comp, I’ve started meditating. At first I didn’t think it’d work but I can’t believe the difference that it’s made.”

DON’T LISTEN TO EVERYBODY ELSE ...

YOU KNOW DEEP DOWN WHAT YOU CAN DELIVER As soon as she finishes a race...

“The one thing I hear when I touch the wall is my mum. For some reason her voice carries over the 15,000 others.” It was also Ellie’s mum Jenny who first enrolled her in swimming as part of her rehabilitation, eight weeks after her right leg was amputated following a cancer diagnosis as a child. “Now, young kids are sending me pictures of stick figures of people in wheelchairs on top of medal podiums,” Ellie says. “They can see that people who have a disability can still be a champion and that’s something that I didn’t have growing up. It’s very important to me to be able to send that message of strength and resilience.”

Ellie wears Nimble zip and go crop, $89; Speedo Hipster bottoms, $40

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BMX

FOUR-TIME WORLD CHAMPION AND 2020 BMX RACING RIDER OF THE YEAR

SAYA SAKAKIBARA

At only 21, Saya is already a four-time world champ and five-time national champ. She’s up for her first ever Olympics.

Photography by Steve B accon

Saya was four years old...

...when she first started competing in BMX, following her older brother Kai into the sport. Saya says she grew up beating both girls and boys in the races her father entered her into. “At the time, there weren’t many girls at my level, so I was racing the boys and I would sometimes win and sometimes come second.

My dad used to tell me that all the fathers of the boys I beat hated it, but their mums absolutely loved it!”

Since then, she’s scooped a large haul of trophies, including four times World Champion, five times Australian National Champion and seven times NSW State Champion. She was also awarded AusCycling’s Female BMX Racing Rider of the Year in 2020.

The BMX field for women...

...has really progressed in recent years. Five years ago, there were three or four top females who were winning everything, says Saya. “Now, the younger girls who are coming up are doing bigger jumps and

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there are at least 16 riders who are really similar in terms of abilities. The competition is much stronger.”

Most of us have no idea...

what it feels like to have ‘Olympic Games’ looming in our iCal. Saya says she’s asked other athletes how to prepare, but most of them advise her to stay adaptable.

“I talk to Jess Fox sometimes as we’re both in the Red Bull Australia team, but I think everyone is different in terms of how it feels. My goal when I get to the Olympic Games is to be at the start hill knowing that I’ve done everything I can, so that I can trust and really enjoy it.”

She has a list of habits...

...which help her to get the best out of herself in every training session. “I have to put in 100 per cent each time.” Doing everything she can also includes staying on track with good nutrition, proper sleep and stretching. “Then I just have to hope that all of these things will add up to something great.”

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E R S AS E L H IR W T , G I P U N Y , SO YS G A L O N I ’T V E B E W N E H E O L T R R G E M Y NG W T CI A A R

Saya wears P. E N a t i o n top, crop top and pants; Adidas shoes

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THE PA ME A NS R A LY MPICS MOR E T HA N A N Y TH I NG E L S E

Madison wears Under Armour crossback bra, $45, and UA Rush leggings, $100; Meadowlark necklace, $255 (wo r n th ro u g h o u t).

OPPOSITE: Under Armour UA Rush seamless crop top, $75, and UA Rush leggings, $100

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PARA ATHLETICS

FIRST EVER AUSSIE TO WIN THE WOMEN’S WHEELCHAIR RACE AT THE LONDON MARATHON

MADISON DE ROZARIO

After winning two silver medals at the 2016 Rio Paralympics, two gold medals at the 2018 Commonwealth Games on the Gold Coast, and breaking world records, the 27-year-old wheelchair racer is ready to bring home gold from Tokyo. Watch.

This. Space.

Photography by Steven Chee

WORDS: TAR A ALI. HAIR: MICHAEL BRENNAN/ARTISTS GROUP. MAKE-UP: PETER BEARD/ARTISTS GROUP

Coping with the pressure

“I get nervous before every race − no matter how big or small it is. Obviously, the Paralympics means more than anything else. I’ve broken world records, I’ve held world titles, won major marathons. I’ve done nearly everything else. I just haven’t won at a Paralympics, so there’s a lot of pressure to do that. I work with a sports psychologist who helps keep me grounded. We do a lot of work, like on the mental space I want to be in while I’m racing or how to prepare for unknowns. When it comes down to race planning, my coach and my sport psych complement each other. They’re the full package.”

Championing women in sport

“Female athletes have the capacity to not only move women in sport forward but to also bring every other minority group with us while we do that. As an athlete with a disability, I exist in a couple of different minority groups, and I can see it’s the same challenge. We don’t have the same luxuries and privileges that our male counterparts have, that our able-bodied counterparts

Styling by Emma Read

have. We’re not super comfortable seeing women or disabled people taking up space in sport yet.”

Prepping for chaos

“Tokyo is going to be chaotic. Because of the pandemic, there’s still a lot that’s unknown in terms of whether we’ll be allowed to leave our rooms or the Village or be granted access to the dining hall. Flexibility is going to be paramount. I think results are going to show who was able to do that as well as the physical preparation.”

A life-changing moment

“[Competing] at the Beijing Paralympics, at age 14, I was so out of my depth! I was racing alongside these powerhouse women. One was Canadian Chantal Petitclerc. I made the finals that year, which she won, and I came dead last. When Chantal received her gold medal and flowers, she had to walk past the Australian tent on the way back from the podium. She saw me, gave me her flowers and said, ‘These are for you until you win your own.’ It was such a powerful moment.”

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ATHLETICS

LINDEN HALL

AUSSIE 1500M RECORD HOLDER, FIRST WOMAN TO RUN SUB FOUR MINUTES

Linden made history when she became the first ever Aussie woman to run 1500m in under four minutes. She has her eyes locked on her second Olympics.

Photography by Steve B accon Styling by Nicole Adolphe

“I needed to adapt my training a fair bit, especially being in Melbourne. I had to get creative with a home gym and I exhausted all of the running paths near my house. It was sad to not be at the Olympics when those [original] dates rolled around. It sucked at the time, but I think it’s been beneficial this year. I’ve had a great season off the back of it and it gave me a chance to knuckle down, get strong and get consistent training in. And I just really appreciate racing again. I missed it.”

Inspiring up-and-coming athletes

“I really love being an athlete, because it’s a great platform to really test yourself. It’s amazing to be able to represent your country, especially at the Olympic Games. Being a female athlete is even more special because you can show girls at home what they can do.

In athletics the girls and boys are out there together in the same field of play, so it really just says to young girls that they can do everything the boys can.”

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The power of the crowd

“When I ran my personal best [3:59.67, the Australian record] in April, everyone was so loud on the back straight. It was a tunnel of noise. I had to get moving on that last lap to break the record and the crowd got me there, the atmosphere was incredible and powerful.”

Every food serves a purpose

“Even chocolate! That purpose might be happiness on a Wednesday night after training. Obviously on race day, I’m more particular about what I’m eating. I always have a banana two hours before my race and some plain carbohydrate-rich foods, like rice, for lunch.”

Those little pre-race rituals

“I’ve become less superstitious [over time] but I always race with a ribbon in my hair. Whenever I get my race uniform, I head over to Spotlight and colour match ribbons to my Nike race kit exactly. And obviously, a green and gold one for the Olympics. That’s my thing.”

INTERVIEW: LIZZA GEBIL AGIN. WORDS: TAR A ALI. HAIR: JOEL PHILLIPS/ VIVIEN’S CREATIVE. MAKE-UP: LEI TAI/ VIVIEN’S CREATIVE

Last year’s lockdown was tough

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Linden wears Nike Air tank, $60, Aeroswift shorts, $75, and Air Zoom Pegasus trainers, $180; Apple Watch Series 6 with red aluminium case and sport band, $699 OPPOSITE: Nike swoosh bra, $40, faux fur jacket, $180, and Pro shorts, $40; Linden’s own ring

G N I E B E V O L I R E A LLY E , BECAUSE A N ATHLET M R O F T A L P T IT’S A GR E AST YOURSELF TO TE

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Jessica wears all Adidas

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MISTAKES HAPPEN, IT’S NORMAL ... [BUT] YOU CAN’T LET TH E DOUBT CREEP IN

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CANOE SLALOM

SEVEN-TIME WORLD CHAMPION, GREATEST OF ALL TIME

JESSICA FOX

Over the past 10 years, Jessica has claimed 26 World Cup titles, seven World Championships, and two medals at the Olympics, making her the greatest canoe slalom athlete of all time. With a recent C1 Gold medal win at the Canoe Slalom World Cup 1, the 26-year-old is ready to go for gold at Tokyo.

WORDS: TAR A ALI. HAIR & MAKE-UP: AIME FIEBIG/ VIVIEN’S CREATIVE

Photography by Steve B accon

How do you get into the zone?

“There’s a conveyor that takes you up to the start pool and it lasts about 90 seconds. It’s a real quiet time, going out by yourself. That’s where I go through my race plan and visualise myself doing the gates. Then I have three minutes at the start pool, I’m looking around, taking in the atmosphere and saying key focus words like ‘tall and long’ for my posture and stroke.”

How do you stay on your A-game? when you make a race mistake?

“Mistakes happen, it’s normal, I’ve never had a perfect run. What’s most important is not getting too distracted. Obviously, there are massive mistakes in my sport, like missing a gate is a 50-second penalty which is essentially game over, but a two-second penalty or a touch, that’s not the end of the world.

St yling By Charlot te Stokes

I’ll lean forward and get back into my usual strokes as opposed to slumping, because by the time you do that, you’ve lost focus. You can’t let the doubt creep in.”

What has progressed for women in sport since your first Olympics?

“Tokyo will be special because it will be the first time that we [almost] have gender equality at the Olympics, they’re really pushing for 50/50 participation for men and women. We’ll also have the addition of the women’s canoe event for the first time. It’s super special to be part of that inaugural group of women.”

What are you excited to watch?

“I’ve always been a big lover of swimming so I’m keen to watch Cate and Bronte Campbell, and Ellie Cole at the Paralympics. Surfing will be making its debut and rock climbing as well, which I’m interested to watch!”

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RUGBY SEVENS

PART OF THE HISTORY-MAKING 2016 RIO OLYMPICS GOLD MEDAL TEAM

CHARLOTTE CASLICK

The 26-year-old has been described as “the best women’s rugby sevens player on the planet”, winning a historic gold medal in 2016 with the Australian team in the first ever Olympic rugby sevens contest.

She’s going for the double.

Photography by Steve B accon Styling by Nicole Adolphe

“Being an athlete is living a childhood dream to me. I grew up loving sport and now I get to do it as a full-time career. I’m just so blessed to be able to do that and to be a woman doing it as well. When I was young, I didn’t have female role models to look up to who were professional athletes, but now you see them at the top of their field in so many sports. I’m really proud that I’m at the forefront of that movement.”

Every single time that I put on the Australian jersey…

“I carry the expectation that I have to make my country proud. It doesn’t matter if it’s a World Rugby Sevens Series, an Oceania tournament or an Olympic Games, the jersey will always carry the same weight. I rise to the pressure and use it to my advantage. I focus on my role. My dad always told me, ‘control the controllable’, so that’s something I come back to, because in our sport, there are a lot of things that can be out of your control.”

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When I’m out on the field…

“There are definitely times that I can hear the crowd and use them to build excitement and draw from their energy. At the last Olympics in Rio, our Australian supporters were amazing.

It will definitely be different having no crowd [while we play] − if that’s what happens this year at Tokyo [because of the pandemic]. But we’re going there to do a job, and no matter what, we just want to go out there and do our best. We know that everyone will be watching the games on their TV screens, so we’ll be wanting to make them proud.”

To find what you love, it’s all about trying different things...

“My advice to young female athletes would be to do as many sports as you can while you’re young. I grew up doing a lot of athletics, cross-country, hockey and touch football. All of these sports led me to where I am and had a massive impact on my rugby career.”

INTERVIEW: LIZZA GEBIL AGIN. WORDS: TAR A ALI. HAIR: JOEL PHILLIPS/ VIVIEN’S CREATIVE. MAKE-UP: LEI TAI/ VIVIEN’S CREATIVE

I’m living a childhood dream...

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Y UT R E EV E I P T I M T HE L I A N ON S T R A . . . I AU RSEY THE D JE E TO R E A N R IS ESSU O M Y PR E IT T AGE US VA N T AD

Charlotte wears Asics tank, $60, race pants, $100, and Gel-Quantum trainers, $240; Gilbert Ve c tor TR rugby ball (throughout), $29. 99 OPPOSITE: Asics Future To k y o Ve n t i l a t e t o p , $ 7 0 , Silver 4 inch shorts, $30, Lethal Tigreor IT FF 2 football boots, $240, and Pace Crew socks, $6

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HOLD ONTO [YOUR] DREAM TIGHT AND WORK AWAY AT IT EVERY SINGLE DAY Sally wears Under Armour crop top; Duskii one-piece; custom surfboard; Breitling watch (wo r n th ro u g h o u t) OPPOSITE: Under Armour crop t o p a n d T- s h i r t

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SURFING

THREE-TIME ISA WORLD SURFING GAMES CHAMPION

SALLY FITZGIBBONS

Not only will this member of surfing royalty be making her Olympic debut in Tokyo, her sport will be too.

The three-time International Surfing Association (ISA) World Surfing Games champion and role model says, “It’s a special milestone.”

WORDS: TAR A ALI. HAIR & MAKE-UP: AIME FIEBIG/ VIVIEN’S CREATIVE

Photography by Steve B accon

Being adaptable is key

“As a Team Australia squad, we went on a training camp to Tsurigasaki Beach pre-pandemic. It was really useful to scope out the beach and understand the line-up. The challenge will be having consistent waves in the Olympic waiting period as Tokyo relies on a lot of storm activity to bring in the waves. As Aussies, we have grown up with every style of condition, so it will be all about just adapting to what is in front of you on the day. A lot of strategy will come into play on the smaller days, so being mentally sharp as well as physically fit will be key to performing well.”

Women have come so far in surfing “It’s a whole new landscape from where I started in sport. Equal prize money, working conditions and respect for our performances have been huge in shifting the gap. As these changes are here to stay, I believe we’ll continue on this, building momentum to have all women’s sports on an equal level.”

St yling By Charlot te Stokes

Believe in your dreams

“It’s so meaningful to know the next generation will be watching the Olympics and can visualise a gold medal dream in surfing for themselves. I would tell them to hang onto that gold medal dream tight and work away at it every single day. I came from such a small little town (Gerroa) with no big training facilities around me, but I always believed in my own way that it was possible. I woke up every day and tried my best.”

Understanding your ego is a big part of performing at an elite level

“I feel all athletes have to come face-to-face with their egos and learn how to tame them. [It’s about] using those traits to your advantage to create a presence in the water against your opponents and then allowing your ego to have its space when things don’t go to plan. [It’s] allowing that wave of hot water and frustration to go by so you can reset and deal with the next task right in front of you.” wh

WinS WOMEN IN SPORT

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The

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your eight hours last night? Have you hit your five a day?

And what about your

well is a numbers game, so we’ve uncovered the digits that really count

By Christina Quaine

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minutes standing each working hour CONFUSED MUCH?

hours of sleep per night

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sesh, hear this: results from an international sleep study conducted by the University of Western Ontario found that sleeping for more than eight hours had a similar negative impact on cognitive function as sleeping too little. Damn.

CONFUSED MUCH?

F O R T H E W I N “The

Keeping up with sleep science is exhausting.

You know you need it: research shows that the benefits of solid shuteye range from boosting mood to regulating appetite-controlling hormones. As for how much you need, a 2019 US study suggested that sleeping for less than six hours can heighten your risk of chronic disease and shorten your lifespan, plus, past research has pointed to a link between failing to clock up six hours with quadrupling your risk of catching a cold. But before you bed in for a 10-hour

differences between individual studies are likely to be linked with the way they measured how much sleep people were getting, as well as how old the participants were – adults need less sleep than teenagers, for example,’ says sleep scientist Dr Sophie Bostock. She points to guidance from the Sleep Research Society and the American Academy of Sleep Medicine as being the most reliable – they combined data from over 5,000 individual studies.

Their advice? Shoot for seven to nine hours per night. Sweet dreams!

Sedentary deskbased lifestyles have prompted warnings that sitting is the new smoking, responsible for everything from heart disease to depression.

But before you order that standing desk, consider this: research by Swiss university ETH Zürich found that five hours of standing work, even with hourly five-minute breaks, can actually lead to longterm muscle fatigue.

F O R T H E W I N “The overall aim is to reduce your total daily sitting time to below seven hours,” says John Buckley, a professor of exercise science. He recommends doing five to 10 minutes of light activity every hour, such as standing up or moving around. “The use of sit-stand desks has shown encouraging results in administration workers,” Buckley says.

“But standing for more than 45 minutes without any other movement has been cautioned against for issues such as lower back or lower limb joint aches.” Don’t have a sitstand desk? Improvise with an ironing board.

health

glasses of wine per week CONFUSED MUCH? A recent study in the journal Gastroenterology looked at female twins and revealed that the gut microbiota of those who enjoyed moderate red wine consumption was more diverse compared with non-red drinkers, while a Chinese study found drinking a large glass of wine daily had a positive effect on blood glucose and fat metabolism in people with type 2 diabetes. But throwing #winetime into disrepute is a US study, which found one glass a day could up your risk for high blood pressure.

Plus, a World Cancer Research Fund report claimed a daily half glass was enough to heighten breast cancer risk. Hmm.

portions of fruit per day CONFUSED MUCH? The powers of fruit on your health have been well documented, with researchers linking fruit intake with reduced risk of cardiovascular disease, cancer and mortality. Meanwhile, a 2019 UK study showed that increasing daily fruit consumption by just one portion could have the equivalent effect on mental wellbeing as around eight extra days of walking a month. But studies linking the sugar naturally occurring in

fruit – aka fructose – with obesity and liver damage have led some people to feel fearful of eating too much of the stuff. Huh.

F O R T H E W I N First off, the research throwing shade on the fruit bowl tends to be based on animal studies, says dietitian Laura Tilt.

“In humans, there are numerous studies that show fructose doesn’t have adverse effects at reasonable levels and exerts similar outcomes to other types of sugar.”

F O R T H E W I N You can She points out that, rather than fructose, it’s “free sugars” – the kind added to food by manufacturers, cooks and consumers, and naturally present in syrups, honeys and fruit juices – that you should limit your consumption of.

As for fruit, Tilt suggests going for two a day, with the other three of your five coming from vegies.

“Fruit juice can only ever count as one portion (150ml max) as the sugars are ‘freed’ during the juicing process,” she adds. Cheers to that.

have up to seven 150ml glasses of white (six of red) a week without falling foul of government guidelines, but five is best if you want to keep risks low. “The breast cancer risk is real, so it’s a matter of balancing that with the benefits for heart disease, metabolic health and how much pleasure one derives from moderate alcohol,” says Dr Meir Stampfer, a professor at Harvard. To avoid binge-drinking, Aussie guidelines recommend no more than four standard drinks on any one day.

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health

perfect tImIng Seems there really is a right time for everything

CONFUSED MUCH? Keeping your vital processes – including metabolic functions and temp regulation – ticking over is thirsty work.

Research by Georgia Institute of Technology found that working out for two hours without drinking water was enough to impair cognitive performance.

Loughborough University scientists also saw that mild dehydration can lead

drivers to make the same number of mistakes as someone over the drinkdrive limit. But has our thirst for a healthy intake gone too far? Studies have highlighted the risk of exercise-associated hyponatraemia – a potentially fatal condition where your body can’t rid itself of excess fluid – due to over-imbibing water and sports drinks among endurance exercisers.

For sex

7AM TO 8AM

Rise and shine! This is when couples are most likely to orgasm and conceive, according to research by the University of Modena in Italy. Even better, the resulting endorphins – the body’s pleasure hormones – have been shown to play an important role in reducing stress and anxiety, and are sure to make for a blissed out start to the day.

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The siesta is scientifically sound. This is when a short daytime snooze would benefit you most, say researchers at the UK’s Loughborough University.

A previous study from Hiroshima University in Japan found that a quick 20 minutes at 2pm can improve sleepiness and task performance for the rest of the day. Dreamy stuff.

For Your kettlebell workoUt

5PM TO 6PM

F O R T H E W I N “Two litres are enough to cover your basic needs, but when it’s hot, if you sweat or even talk a lot – you lose fluid when you breathe – those are times when you need to be drinking more than usual,” explains dietitian Jo Travers.

About a fifth of your fluid intake will come from food, with some eats (fruit and vegetables) containing more water than others. Some surprises? “Rice and pasta absorb a lot of fluid in cooking, even though they may not be thought of as having high water content,” says Travers.

As for hyponatraemia, it’s extremely rare, but endurance athletes who take on lots of fluids should focus on replenishing levels of electrolytes. Keeping a balance of water and sodium in the body will help lower your risk.

EARLY AFTERNOON

For cleanIng yoUr plate BREAKFAST TIME

You really should be eating like royalty at breakfast. A study by Tel Aviv University found that women who eat a big breakfast and a small dinner – with a medium lunch – shed more weight and were at less risk of cardiovascular probs than those who did the reverse.

For Important tasks 9AM TO NOON

Avoid tasks that require deep concentration straight after lunch. This is when people are most easily distracted, say Pennsylvania State University pros. Tick off top to-dos before the post-sanga slump kicks in.

Weight training is more effective in the evening.

Research by the University of Burgundy found that non-dominant quads were strongest at 6pm, while a study by the University of Jyväskylä revealed that peak leg torque occurred at 5pm, not 7am. Get your strong on later, mate.

For bed 10PM

While going to sleep past midnight won’t leave you refreshed come morning, it’s probably not worth hay-hitting mega early, either. Studies say that 10pm is best for bedtime.

Research in the Journal Of Pakistan Medical Association found that going to sleep any later makes you less likely to feel refreshed the next day. wh

PHOTOGR APHY: GET T Y IMAGES; LUMINA /STOCKSY; JUNO/STOCKSY; ICONS: MA XIM KULIKOV/ RIVDA /DDAR A /GUILHERME SILVA SOARES/PROSYMBOLS/L ANDAN LLOYD/JAMES FOK / STEPHANIE WAUTERS/BLUETIP DESIGN AT NOUN PROJEC T

litres of water per day

For napping

ASK

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GROW, TRANSFORM & REINVENT YOURSELF

with lessons from the

Ask Men’s Health Podcast IN THIS BRAND NEW PODCAST, THE MEN’S HEALTH TEAM CHATS TO INDUSTRY EXPERTS AND EXTRAORDINARY THOUGHT LEADERS ABOUT THE ISSUES THAT MATTER MOST TO MEN. FROM FITNESS AND NUTRITION TO MENTAL HEALTH, WE LEAVE NO QUESTION UNANSWERED.

Download Ask MH on your favourite streaming app or visit menshealth.com.au

THE CURIOUS RISE OF MANIFESTATION

By Claudia C anavan

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Dream believer

IT’S THE LATEST SELF-IMPROVEMENT BUZZWORD, LOVED BY EVERYONE FROM OPRAH TO GWYNETH. BUT CAN YOU REALLY REACH YOUR GOALS BY SHEER FORCE OF WILL? AND WHAT DOES IT MEAN FOR MENTAL WELLBEING? READ ON 89

Goal control

Angie Tiwari wakes up, slides out of bed and pulls the shutter back from her bedroom window. As she prises it ajar, a stream of morning light comes in and, as if on command, the sound of chirping birds fills the room. She sits back on the tangle of sheets and drops her eyelids to soften her gaze, turning inward. In her mind’s eye, she sees herself running a yoga retreat; she’s speaking to a group of women, sharing with them how the practice helped her in difficult times. Next, she picks up a hardback journal the colour of charcoal and pulls it open at a crisp blank page. The words flow through her fingers and on to the paper. “I run a successful online yoga business. I inspire and encourage people to try it. I build a collaborative community.”

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The 29-year-old yoga teacher isn’t alone in this practice.

Alongside other items in the New Age bag of tricks such as tarot reading and crystal healing, manifestation (achieving material goals through sheer force of belief, using techniques like affirmations and visualisation) has enjoyed an energised buzz over the past year, taken up by a shiny new cohort of fans. This you’ll know if you’ve clocked one of the 5.1 million Instagram posts tagged #manifestation or contributed to the 8.2 billion (yep, that’s billion) views of manifestation content on TikTok. But, the big question: is it truly possible to get the life of your dreams just by willing it to happen? Or, is this simply a COVID-era balm that’s likely to lose its appeal when normality returns?

GOOD VIBRATIONS

While some practitioners argue that the root ideas behind manifestation are present in certain ancient spiritual traditions, you’ve most likely come across it in the guise of the law of attraction, which is central to the New Thought movement.

At its most basic, the premise is this: your thoughts and feelings send out vibrations to the universe, attracting events that share those frequencies.

Good attracts good, bad attracts bad; positive thinking on steroids. The idea first circulated at the start of the 19th century, but was beamed

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into the modern zeitgeist in 2006, when Australian writer Rhonda Byrne stitched it together with various New Age ideas in her book The Secret – 35 million copies sold and counting – and the film of the same name, which you can find on Netflix. Latterly, the theory has had a wellness makeover, with Oprah and Gwyneth Paltrow testifying to its power in the past decade: a technique to sit alongside mindfulness and breathwork in your self-care arsenal.

As to the uptick in interest of late, research has found that periods of high stress correlate with a surge in “magical thinking” – believing that unrelated events are causally connected, with supernatural forces affecting outcomes. Research from Tel Aviv University has found that exposing people to high-stress conditions causes them to report a greater urge to “knock on wood”, and to “knock” more times when asked questions designed to elicit the ritual, versus those exposed to a low-stress environment.

For health psychologist Dr Sula Windgassen, it isn’t just the stress of the pandemic that’s generated interest in manifestation, but the loss of control that’s come with it: “In situations where you have little or no control, you try to find ways to make sense of things.” This, she explains, is an evolutionary response.

“It’s inherently threatening for

us to think of the world as an unpredictable place. One way to think of manifestation is as wishful thinking. This can be a process of regaining control.”

So it makes sense that the practice has found a following among those hit hard by COVID. Dani Britten, 32, was feeling low and anxious after being impacted by lost work and money troubles during the pandemic. She had started following law of attraction coach Esther McCann (@missmanifesther) on Instagram months earlier, and when she saw McCann was running a deal, she signed up for eight one-on-one telephone sessions, putting the cost on a credit card.

McCann taught her several manifestation tools, such as the emotional freedom technique (EFT, or tapping), and how to create a vision board. After doing the latter, Dani decided to follow her intuition and plunge into a new professional venture – selling healing crystals. Six months on, her live crystal sales, which she hosts twice weekly in a Facebook group she set up for the enterprise, sell out every single time.

ADDING VALUE

Coincidence, you ask? Or evidence of the universe in action? It’s true that much of the language used in these practices is rooted in the spiritual, and talk of the universe, vibrations and energy is understood to be pseudoscience in mainstream circles. And yet, research does support some of the techniques that sit under the manifestation umbrella.

Stanford psychologist Professor Carol Dweck’s seminal research into “growth” versus “fixed” mindsets, for one, shows that believing your capabilities are not set in stone makes

you more likely to put in the work to reach a punchy goal.

Her research, synthesised in her book Mindset: The New Psychology Of Success, showed that people with fixed mindsets – those who believe their intelligence, character and creative ability are as static as their eye colour – limit themselves by avoiding new challenges that come with a risk of failure.

In doing so, they’re less likely to learn new skills or to chip away at a tricky barrier to accomplishment, with ramifications for what they achieve in life. Conversely, those with a growth mindset thrive on a challenge, seeing failure as an opportunity to grow and develop. Multiple studies in school pupils show that those in the latter camp routinely learn more new and difficult things, thus allowing the neurons in their brains to form fresh and stronger connections. Arguably, in some of its less fantastical iterations, manifestation is growth mindset by another name. “The law of attraction doesn’t just respond to your thoughts,” says McCann. “It responds to the way you feel about yourself, the world and what you believe is possible.

You only go as far as you believe you’re capable of.”

As for visualisations, they’re used by professional and elite athletes, thanks to a body of evidence that supports their efficacy. Dr Tara Swart is a fan, too. Since pivoting to executive coaching, the former psychiatrist with a PhD in neuroscience has used an incarnation of manifestation with her clients.

For Swart, the success of the law of attraction lies not in visualising your goals, but actioning them; it’s the

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reason she gets her clients to make action boards instead of vision boards, so that the emphasis is on the work they need to put in. “The trick is to look at it daily, visualise the goals coming true and do so using sensory integration – imagine what the goal looks, feels and tastes like.”

By stimulating your brain with specific, goal-oriented images every day, she says, you’re cementing them in your brain’s limbic system – the home of emotional responses and memories – and priming it to pay attention to those things. This is called “value tagging”. Swart gives the example of someone who wants to work in the field of mindfulness; you’ve put a visual representation of this on an action board and you’ve been doing visualisations in which you’ve pictured yourself in such a role. Then, in conversation, someone mentions they’re developing a mindfulness app. Because you’ve value-tagged this, your ears prick up; perhaps you ask for an interview and so realise your ambition. In short, the visualisation creates action.

THE TOXIC SIDE

Still, if the idea that the universe works in much the same way as filling up your Sephora cart and hitting “place order” feels too good to be true, you’re in good company. For Windgassen, it isn’t just a question of whether the techniques that sit under the manifestation umbrella will work, but how you’ll feel if they don’t.

“People may be more likely to turn to manifestation and other self-help ideas when they’re particularly vulnerable and depleted

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and, consequently, their selfesteem may be lower,” she says. Because interpretations of manifestation can be “magical”, she explains, if it doesn’t work out, you might see it as your fault, which could then lead to negative rumination.

What’s more, she warns, the idea that you can manifest anything fails to account for the structural disadvantages that are woven through society. “It could exacerbate this perception that already exists that people who are worse off somehow deserve it, because they’ve not worked hard enough,” she adds. “That forgets that privilege [like your race or social class] plays a huge role in the division. It taps into this unhelpful side of self-help culture – the idea that you’re in your own way and if only you’d get out of it, you could thrive.” The language of manifestation has even become bound up in the DNA of the network marketing world. Researchers from the UK’s Bournemouth University and the University of Essex found the law of attraction was “ingrained in the culture”, of one network marketing organisation, with senior leadership warning that negative thoughts would send energy into the universe and attract bad sales. “It ignores structural inequalities and pushes responsibility on to the individual and not the organisation,” says Dr Melissa Carr, who worked on the research. While this didn’t cause people to work harder, it did lead some individuals to blame themselves for not having the right attitude.

Laura Holland, 25, a mindset and wellbeing coach, has experience of the negative side of the practice. Her interest in manifestation began when she saw content on wellbeing and health Instagram pages, before

THE SCIENCE OF SMASHING YOUR GOALS Write it down

In 2019, psychology professor Dr Gail Matthews studied goal achievement in the workplace. Her fascinating research identified that the simple act of committing intentions to paper increases the likelihood of success.

Create action steps

In the very same research, participants who defined a plan of action – showing how they would make incremental moves towards their goal – were more successful than those who simply stated an aim. Those who did the best? People who did this, made themselves accountable to a friend and also sent weekly progress reports.

Get super visual

In a survey run by leadership expert Mark Murphy, people who used pictures to illustrate their goals were more likely to succeed than those who didn’t. Those who wrote down vivid goals were also 1.4 times more likely to succeed than those who wrote nothing. So, why not try using words to paint as detailed a picture as possible in your own mind?

Track your progress

A 2015 American Psychological Association meta-analysis found that monitoring your progress is the key link between setting an intention and making good on it. The studies focused on health goals, like quitting smoking and losing weight, and found that prompting participants to track how they were doing upped the likelihood that they’d succeed.

Make yourself accountable

You have a 65 per cent chance of meeting a goal if you elect someone to share your intention with, according to the American Society of Training and Development. Supercharge this hack by scheduling regular catch-ups to share your progress with them – folk who actually did this saw the odds go up to a dizzying 95 per cent. Worth a shot.

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listening to the audiobook of The Secret. After following the tome’s advice to start small, she tried to manifest a parking space: while driving to the shops, she visualised the precise bay she wanted, repeating mentally how happy she was going to be when she got it. When she arrived, it was vacant, and she slid straight in. Naturally, she decided to level up. “I launched a course and said I was going to manifest 30 women to sign up for it. But when only one woman did, I started to overanalyse myself, thinking: ‘Maybe I didn’t want it enough. Did I have a thought that went against it?’”

What followed was a descent into self-blame and policing her thoughts to ward off any possible negativity. She began to feel that she had to mask feelings of nerves with any new venture, and that she had to perform endless positivity.

The social media stream of manifestation content only exacerbated these feelings.

“You see that everyone’s manifesting their dreams – and you don’t have the success you were hoping for. It makes the fall from not getting [what you were trying to manifest] even harder.”

SO, WHAT NEXT?

Could manifestation work for you? Windgassen notes there are many positive aspects to manifestation rituals, pointing out that vision boards and intentionsetting can create positive emotional experiences and increase motivation and focus – all ingredients for supporting behaviour change. “In therapy, we often use imagery to help create emotional shifts and introduce new perspectives and solutions, or even reduce anxiety about the unknown.”

And, doubtless, carving out space to crystalise your desires can be a nourishing practice. One way of doing so is to create an annual action board. Swart suggests blocking out some time, then sitting down with magazines and cutting out images that speak to something you’d like to bring into your life – an interiors shoot could represent your goal of saving for a house deposit. Place it somewhere you’ll see it at least twice a day and visualise what you want in detail.

Imagine walking up the path to your home, the sensation of a fresh breeze on your face.

But it’s advice that comes with caveat. “It’d be unhelpful to put a lot of emphasis on things that you have very little control over. It may be counterproductive as a result, making you more disengaged and perhaps demoralised over time,” adds Windgassen, who reiterates Swart’s approach of following up wishes with actions. “I’d never discourage someone from dreaming big, but it’s important you have other building blocks to help with those dreams.” When it comes to manifestation, there are rubies among the rubble.

But believing that thought vibrations alone can transform your existence? In short, all that glitters is not gold. wh

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Can You Really Yourself Young?

A growing body of science says hell fact from fiction? WH investigates which ways of eating actually deliver B y M e g a n Ta t u m

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nutrition

Anti-ageing discoveries in nutrition regularly make the front-page news, so seductive is the promise that ditching one type of food – or stocking up on another – could bag you a few extra birthdays (and the chance to blow out your candles unburdened by disease). But conflicting findings and overblown headlines common in nutritional science make how you do this far less clear cut. After all, what makes for a good story doesn’t always stack up when you read the small print. So, what of the news really passes muster? We combed the journals and called up leading experts across the field of nutrition – and longevity – for the answers you can trust.

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Follow the Mediterranean , ll live to 100 The story:

The science:

The good news? You really shouldn’t. The authors of one extensive review, published in the Journal Of Clinical Nutrition And Metabolic Care, named the Mediterranean diet “the gold standard” when it comes to evidencebased preventative

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The verdict:

Swap red meat for a mix of oily and white fish three times a week, use extra virgin olive oil in salad dressings and sauces, and pile your plate with two servings of fresh vegies at lunch and dinner. An occasional glass of Chianti won’t go astray, either!

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Scientists have been fascinated by the link between a Mediterranean diet and longevity since the ’90s. Despite poorer access to medical care than you’d find in much of western Europe at the time, people living in Crete, Greece and southern Italy had lower rates of chronic disease and a higher-than-average life expectancy, with more citizens reaching their 100th birthday than the European average. The difference seemed to be what they were putting on their plates: extra virgin olive oil, fresh fruit and vegies, lots of fish, not too much meat and plenty of whole grains.

In the years since, the idea that a Mediterranean diet is good for you has become so embedded in Western culture, you probably wouldn’t even think to question it.

nutrition. After poring over the 20 years’ worth of science that’s been collected about this way of eating, they found – “with near perfect consistency” – that following a Mediterranean diet reduces your risk of heart attack, stroke, disability and early death.

Further evidence shows it can cut your chances of a heart attack by as much as 25 per cent and your chances of having a stroke by 30 per cent. The beauty of this way of eating is that it doesn’t zero in on one type of food or nutrient, explains Olga Hamilton, a leading nutritional scientist and a specialist in anti-ageing. “It’s one of the best illustrations of ‘food synergy’,” she explains, referring to the way it combines many evidence-backed eating habits, such as consuming lots of antioxidants and anti-inflammatory ingredients. In short, “the whole is more important than the sum of its parts.”

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Blueberries can ward off dementia The story:

The news that blueberries could stave off dementia made headlines around the world back in 2016, when researchers at the American Chemical Society presented results from two seemingly groundbreaking trials.

The findings cemented blueberries’ superfood status, already pretty established thanks to their high antioxidant content. Today, thousands of articles repeat the

nutrition

YOUR LONG-LIFE SHOPPING LIST The foods to pile in your weekly basket

Oily fish

A rich source of omega-3 fats, oily fish (salmon, herring and mackerel) eaten twice a week can help protect you from heart disease risk.

Olive oil

High in monounsaturated fatty acids, hundreds of studies have found that using extra virgin olive oil as a fat in salads, sauces and cooking can also help to keep ticker disease at bay. Love it.

Leafy greens

Several studies have linked regular consumption of leafy greens like rocket, iceberg lettuce and kale to a lower risk of heart disease and type 2 diabetes. Crunch on that.

powerful claim that you should eat the blue orbs to ward off Alzheimer’s.

The science:

Of the two trials in 2016, one involved giving dried blueberry powder (the equivalent of 100g of fresh berries) once a day to participants aged 68 and over, with some mild but diagnosed cognitive decline, and the same amount to a group of people aged between 62 and 80 without any diagnoses, but who sensed their memories were failing them. It was only in the first group that there was slight improvement,

which could be due to blueberries containing flavonoids, a plant chemical that’s been shown to improve cognitive health in animals. But even the researchers who carried out the study have urged for more work to draw any conclusive links. It’s true that blueberries may provide some boost to brain health – and you have nothing to lose by adding them to your diet, says Professor Jane Murphy, a dietitian who co-leads the Ageing and Dementia Research Centre at Bournemouth University in the UK. For example, we know

that the antioxidants in blueberries can pass the blood-brain barrier to reach your hippocampus, the brain’s learning centre, which can improve brain function.

But, at the moment, there’s no evidence that one food or nutrient is a magic bullet when it comes to dementia.

The verdict:

Dark chocolate

One paper found that eating a square of dark chocolate (no less than 35 per cent cocoa) per day can boost heart health and reduce your risk of type 2 diabetes.

Nuts

A 2013 study revealed that having a small handful of nuts each day was linked to a 20 per cent lower risk of death over 30 years. Munch on!

The best thing you can do to maximise cognitive function – for now and the future – is to eat a wellbalanced diet (ample fruit and vegies, lots of fibre, healthy fats). By all means, throw in some blueberries, but one fruit alone isn’t enough to future-proof your grey matter. Got it.

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habit could shorten your life

The science:

In bad news for fizzy drink loyalists, the research linking sparkling, sugary bevvies with a shorter lifespan, published in the journal Circulation, was wide-ranging and pretty robust. The scientists looked at the lives of 117,000 people, tracked over a 28-year period, and all with no underlying chronic conditions at the start.

In that time, there were 36,000 deaths, 8,000 of which were related to cardiovascular disease and a little over 12,000 of

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The verdict:

The best thing you can do?

Slash your intake of the sugary stuff down to zero.

Sure, these drinks might taste good, but they offer no health benefits and lots of potential harm. If you can’t live without, aim for no more than one or two 330ml cans per week.

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You’re probably not under any illusions when it comes to the health credentials of a can of fizzy pop. They’re full of sugar – or artificial sweeteners – and not much else. You know they’re bad for your teeth, and yet it’s all too tempting to reach for one when you’re in the grips of a mid-arvo slump. The idea that your fizzy drink habit could cause you to die younger though?

That’s surely a critical case of tabloid hyperbole, right? And yet, in 2019, that’s exactly what one study concluded. Oh.

which were attributed to cancer. After adjusting for other factors, scientists found that those who frequently consumed sugar-sweetened fizzy drink had a higher risk of early death. The biggest link was between sugary drinks and heart health: the more people drank, the more likely they were to have cardiovascular problems. “Our findings are consistent with previous research that’s already linked intake of sugar-sweetened beverages with weight gain, type 2 diabetes and cardiovascular diseases,” says Professor Vasanti Malik, who authored the study. Diet drink devotee?

Artificially sweetened beverages aren’t much better. Those people frequently consuming diet versions were also found to be more likely to die from heart disease, though marginally less so than those drinking non-diet pop. Though we don’t actually know how many fizzy drinks are too many, Malik explains that the risk is most apparent in daily bev consumers.

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The story:

Too much red or processed meat increases cancer risk The story:

In 2015, the World Health Organization (WHO) decided to class processed meats as a Group 1 carcinogen: that’s a product that directly increases your risk of cancer. It put the likes of sausages, bacon and beef jerky on a par with tobacco. Unsurprisingly, this caused some major pushback – largely from the food and farming industries. Others simply dismissed the definition, labelling it just another example of our current ‘clean eating’ obsession.

The science: Despite claims that the WHO had overstated

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Intermittent fasting can keep body young

PHOTOGR APHY: MARTÍ SANS/STOCKSY; MITCH PAYNE

The story:

evidence used in the decision, the review it cited was an evaluation of more than 800 scientific studies, by 22 scientists from 10 countries. Pretty conclusive, then. “The evidence linking red and processed meat to cancer has been mounting for over a decade,” says health information expert Zara Schneider.

It’s not just the cancer risk, either. New research published in the journal Hypertension adds weight to the idea that

consuming too much red meat can increase your heart disease and stroke risk – and even accelerate cognitive decline. The intriguing study, the first to demonstrate the mechanism, indicates that it’s down to raised levels of trimethylamine N-oxide (a chemical released in abundance when the body processes red meat) in the blood, causing agerelated tissue damage in the body’s blood vessels.

The verdict:

Before you abandon your fridge contents, this intel doesn’t necessarily mean you need to ditch red and processed meat entirely, says Schneider. But an increased risk of cancer starts from just 25g per day (the equivalent of a single bacon rasher), so it’s smart to cut down.

The Australian Dietary Guidelines recommend a max of 455g lean, cooked, red meat per week, and limiting processed stuff.

Intermittent fasting took off in 2012 when British doctor Michael Mosley popularised the 5:2 diet. Now, though, it’s the 16:8 approach – created by PT Martin Berkhan a few years later – that’s attracted an army of famous advocates including Reese Witherspoon and Jennifer Aniston.

This iteration of the diet involves restricting your daily kilojoule intake to an eight-hour time window. So, you’d wake up and stick to water until, say, 12pm, then make sure you’ve got all your kilojoules in by 8pm that evening. Equally, though, you might fast for 10 hours or one day a week – all are versions of time-restricted eating.

Fans say it gives cells time to renew, reduces organ inflammation and helps keep your weight stable.

The science:

In a review published in The New England Journal Of Medicine, neuroscientist Professor Mark Mattson insisted “evidence is mounting” in favour of the regime as a way to lengthen lifespan.

Fasting creates time for important cellular activity, he argues, which removes and repairs damaged molecules, suppresses inflammation and increases stress

resistance. But these claims dwarf the current evidence. On weight loss, the science is pretty solid that fasting works, says Professor William Mair, a genetics expert at Harvard TH Chan Medical School – for the simple reason that you’re consuming fewer kilojoules overall. As for longevity? Studies have shown the diet can help fight disease in mice; a 2017 one in Cell found that it could even reverse diabetes. “But that’s not the same as saying we have evidence that time-restricted feeding is beneficial for humans,” says Mair, though he’ll be keeping a close eye on the research. “The logic makes sense to me and it does make sense to try to restrict the period in which you’re eating to something fairly short.”

Research on shift workers shows that irregular eating or eating over a long period can increase chances of heart disease and obesity, for example.

The verdict:

For longevity, you’re best off paying attention to what you eat rather than when. If you want to lose weight (staying within a healthy range will help you live longer), intermittent fasting might be worth a shot. Consume your kJs within an eight or 10-hour window in the day – known as a circadian rhythm approach – for the version with most evidence. wh

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Get your strong on

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fitness

By Jordan Galloway

Photography by James M ac ari

Say goodbye to that sad desk-hunch!

Because this energising circuit will help strengthen and sculpt your back − in just 20 minutes AUGUST 2021 womens hea lt h.co m.a u 101

TRUTH: BACK WORKOUTS MAKE *EVERYTHING* BETTER

Do a quick scan of your body, head to toe. How are you feeling? Is there anything bothering you?

If you said “my back” – well, that would be you and almost half of the Aussie population.

According to the Australian Institute of Health and Welfare, two in five of us reported that moderate back pain was interfering with our daily lives. And that was even before millions of us started working from home. (Hands up if your new “desk” is less than ergonomically correct.

Yeah, thought so...)

We heard the same message on our Insta,

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too. When we conducted a little social (media) experiment to see which types of workouts you loved, guess what we discovered? The most saved sweat sessions on our feed were – *pause for dramatic effect* – ones that focused on the back. So, since your back muscles are calling for attention right now, we thought we’d bring you the ultimate at-home strengthening session.

Before we get into the moves themselves, it’s important to understand there are two types of muscles in your back.

There are the ones built to hold up your frame for hours on end and ones intended to help you lift heavy stuff like groceries, kids, furniture and weights.

And those responsible for posture (part of that first, key set) are typically undertrained yet primed for results, according to athletic

trainer Vanessa Abrams.

“Back muscles are more resistant to fatigue than others, like your forearm muscles,” she says. “So while maxing out may be difficult, high reps and sets are especially beneficial.” Duly noted.

Teaching your back how to lift loads longer, without wearing out, will help you build more muscular endurance. This will also reduce those pesky aches and help sculpt your entire bod, says PT Colleen Conlon.

Turn over for a workout plan, created by Conlon, that will help make that dream (back) a reality.

Targeting the muscles that support your spine translates to major gains in many aspects of daily life, says Abrams.

“It can help decrease pain associated with large breasts, repetitive lifting, or prolonged periods spent sitting or even with shoulders retracted while accomplishing a DIY hairstyle, like braids,” she says.

Same goes for blowdries!

Another perk?

They’ll improve your posture, which is oh-sonecessary for folks who sit a lot during the day. (Guilty.) “If you’re going to be stationary, you need to strengthen your back so you’re not rounded,” says Conlon.

So long, sad desk-hunch.

fitness

22 THAT’S HOW MANY MUSCLES ARE IN YOUR BACK

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THE FIERCE FIVE

Do 15 to 20 reps of each of the five moves without stopping, then rest for up to two mins. That’s one set.

Repeat two to three times. You’ll need weights (start with 4kg or less). This could be a pair of dumbbells, or whatever else you have on hand, like water bottles. You’ll know you’ve hit your strength sweet spot if the last couple of reps leave you saying phew! Don’t feel that fatigue? Take it up a notch next time.

Ready, set, sweat.

01

Bilateral BentOver Row With Tricep Kickback

Stand with your hips pushed back so your torso is tilted at 45 degrees, arms towards the floor, hands holding weights (A). Pull both hands up alongside your rib cage (B), straighten your arms behind your body, keeping elbows high (C), then return to the start. That’s 1 rep. (If you’re doubling up weights to lift heavier, do all reps on one side, then switch hands.)

02

Upright Row

Stand with feet hip-width apart, arms reaching towards the floor, with hands holding weights against thighs and palms facing your body (A). Pull your elbows wide and up to slightly above shoulder height, so your hands reach chest height (B), then return to the start. That’s 1 rep.

03

Prone Row

Begin in a plank position with hands resting on weights, wrists straight, and legs hip-width apart (A). Keeping your back nicely flat, pull your left fist up to the bottom of your rib cage with your elbow aimed towards the ceiling (B), then return to the start. That’s 1 rep. Complete all reps on one side, and then repeat on the other.

A A

B

C

A

B

B

1 04

FORM LETTER

fitness

05

Stand with hips pushed back so your torso is tilted 45 degrees and arms are extended straight down towards the floor, hands holding weights, palms facing each other (A). Squeeze your shoulder blades together and lift your elbows wide to the sides (B), then return to the start. That’s 1 rep.

(If you’re doubling up weights to lift heavier, complete all flys on one side, then switch. Just be sure not to let your chest rotate as you raise one arm.)

Stand with your right foot forward, knee slightly bent, left leg straight and heel high, hips hinged, with torso tilted forwards 45 degrees. Arms straight, hands framing the front of your shin and the weight in your left hand (A). Pull your left fist up to the bottom of your rib cage (B), then return to the start. That’s 1 rep. Do all reps on first side, then switch.

A

B

Single-Arm Split-Stance Bent-Over Row

A

Cut The Jut

Many people crane their necks forwards to counterbalance when lifting weights behind them. Not only does it look awk, but it’s actually bad for you.

Instead, keep your chin tucked by pretending you’re using it to pin an apple against your chest. Easy!

Work The Angle

04

Reverse Fly

These common technique mistakes are easy to make but even simpler to fix.

(We swear!)

Here’s how.

B

Lots of back moves involve hinging at the hip. Conlon has this simple tip to nail the maneuver: “I tell people to think about tilting their tailbone towards the ceiling until there’s a little bit of tension in the hamstrings.”

Align Your Spine

You want to maintain a flat back, otherwise this workout will quickly turn into a real pain in the neck. To keep everything in the right place, engage your abs to eliminate overarching. wh

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fer tility

Behind The Fertility Headlines The quest for conception is fertile ground for misinformation. Here, we put common concerns – along with the headlines that sparked them – to reproductive health pros

By Laura Pot ter

1 06

There are few topics that raise cortisol fertility. Around 65 per cent of women experience anxieties on the subject, while just 4 per cent feel confident about their own fertility, according to the 2021 Aussie Fertility Survey. One in five Australian women has changed her result of COVID-19, those choosing to further delay motherhood. And for women who want to become parents, but aren’t quite there yet, the pandemic might have hurled a few curveballs, whether prolonging your or kicking financial stability into the middle distance.

For many women, it’s only after trying for a baby for a year (a time period exceeded by 18 per cent of those aged 35 to 39) that you investigate your options. While this can be a steep learning curve, facts can also be hard to come by. For example, a 2020 study published in the Australian and New Zealand Journal of Obstetrics and Gynaecology found that Australia’s major fertility websites failed to provide quality information about egg freezing. So, what do you need to know about your chances of getting pregnant – now or in the future? Consider this your fertility fact-check, as we grill the experts to discover the truth behind some of the headlines...

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COVID vaccine does not affect fertility, but misinformation persists THE STORY

Last year, social media lit up with a blog post falsely attributed to the “head of Pfizer research”, which linked the vaccine with reduced fertility. The alleged reasoning? The COVID-19 spike protein that the Pfizer vaccine instructs the body to produce to alert the immune system that a virus is present and trigger a response also trains the body to attack syncytin-1, a protein used to create placenta – with the charge being that this could lead to infertility.

The post was removed, but worry had spread.

THE SCIENCE

“It’s natural to be anxious about a new medicine,” says Dr Raj Mathur, chair of the British Fertility Society.

He explains that while there was insufficient data initially (very few people conceived during trials), it’s since accumulated. “Studies comparing syncytin-1 and the spike protein show they aren’t that similar, so we know it’s safe,” he says. “I can reassure people there’s no biologically plausible way the vaccines could affect fertility.” He points out, too, that further insights can be found in the data on women who caught COVID in pregnancy.

“When you catch COVID-19, you develop an antibody against the spike protein. So, if an antibody against the spike protein was to make you miscarry, women who caught COVID in pregnancy would miscarry, and that doesn’t happen.

We now have data on thousands of women who caught COVID in pregnancy, but we didn’t see excessive miscarriage rates.” While Mathur says the majority of women who catch the virus will be fine, the data suggests that pregnancy does increase your risk of ending up in intensive care and of your baby being born pre-term. This heightened risk, combined with the real-world data from the millions who have now been vaccinated, has led to confidence in the vaccine among fertility specialists. As for pregnant women, as this issue went to press, expert advice from the Australian Government Department of Health was that the Pfizer vaccine is safe at any stage of pregnancy, but to discuss with your GP if you have any concerns at all.

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65

The percentage of Aussie women who have anxieties about their fertility SOURCE: 2021 AUSSIE FERTILIT Y SURVE Y

fer tility

The contraceptive pill DOES affect future fertility in females THE STORY

This alarmist headline isn’t from a reliable study, but an opinion piece.

This time, it’s from a nutritionist who isn’t advising against oral contraceptives, but suggesting coming off them three months before trying to conceive. It speaks to a deep-rooted and lingering fear about a link between fertility and using hormonal contraception.

THE SCIENCE

“Hormonal contraception does not affect future fertility,” says reproductive endocrinologist Dr Régine Sitruk-Ware. “All methods approved for use have demonstrated normal return to fertility in a one-year follow-up.” Any confusion may lie in the fact that your ‘periods’ while you’re on the pill aren’t real periods, but withdrawal bleeds. Rather than the uterine lining naturally thickening and needing to be shed, the pill softens your uterine lining just enough to cause some bleeding. “It can take a few months for things to return to normal and, occasionally, women present with fertility problems after stopping taking the pill,” explains Dr Channa Jayasena, an expert consultant in reproductive endocrinology. “But it’s not that the pill caused women to have irregular periods, more that they’d developed irregular periods but, because the pill masked them, they didn’t know.” Duly noted.

NHS fertility doctor says women ‘should start trying by 30’ THE STORY

UK-based gynaecologist Professor Geeta Nargund made international headlines in 2015 when she called for fertility lessons to be added to the national curriculum and for women to start trying for children before they turn 30 years old. In a letter, she wrote of the burden that fertility treatment was placing on the UK’s NHS, as well as the heartbreak of couples for whom natural conception was no longer an option. So, what is the reality?

THE SCIENCE

It’s true that female fertility naturally declines with age, according to obstetrician and gynaecologist Dr Larisa Corda. But, she points out, it’s a progressive decline rather than a precipice, and 35 is the age at which you start to see an effect on both egg count and egg quality. “Women are born with a finite number of eggs, unlike men, who produce sperm throughout their lifetimes,” she explains.

“The longer the eggs are in your body, the more exposure they have to the ageing process, just like any other organ.” The result is potential abnormal chromosomes, which is why the rates of miscarriage increase after 35. The odds of having a miscarriage are one in 10 for a woman in her twenties,

while it’s two in 10 for those aged 35 to 39. For a woman at 40, the risk of miscarriage increases to four in 10 and goes up to seven in 10 for those aged 45-plus. All the experts contacted by WH for this piece believe there’s a delicate balance to be struck between educating women and scaring them, with consultant obstetrician and gynaecologist Kate Morton making the point that, in the context of a world where the traditional markers of adulthood (like landing a well-paid job, achieving financial independence and owning a home) are harder to achieve than they used to be, it’s both inaccurate and unhelpful to perpetuate the idea that a woman ceases to be fertile at 35 years old.

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Women who eat too much junk food are “twice as likely to be infertile” as those who eat lots of fruit THE STORY

This came off the back of an Aussie study that asked 5,598 women about their diet. Those who ate the least fruit took two weeks longer to become pregnant than those who ate most.

Women who had fast food four times a week took nearly a month longer than ones who never/rarely ate it.

THE SCIENCE

Considering it’s normal to take a year to fall pregnant, that’s hardly headline-worthy. The truth is, getting pregnant depends on lots of factors – including male fertility – but there are nutritional interventions that can increase your chances. Specialist fertility nutritional therapist Melanie Brown recommends staying at a healthy weight and maintaining enough fat to support a pregnancy.

“Your pituitary gland, the part of the brain that controls hormones, picks up if you don’t have enough body fat and decides you can’t support a pregnancy,” she says. “It’s an evolutionary biological protective measure.” The make-up of your plate matters, too. “All your organs, hormones, every single means of communication within your body, are made up of cells, and your cells need all the major macronutrients to be healthy,” she explains. Brown’s suggestions – echoed by Corda – are to eat plenty of complex carbs (which contain ovulation-promoting vitamins and fibre), such as whole grains and beans, alongside healthy fats from fish, olive oil, nuts and avocados. Plus, having a workout week that doesn’t leave you feeling rundown and your cycle disrupted – and finding healthy ways to relieve stress. Think: soothing yin yoga and some winding, nature-filled walks.

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fer tility

GETTING PREGNANT: a glossary

You’ve probably heard of these terms, but here’s how they actually work and what they mean for your wallet

Intrauterine insemination (IUI), known as artificial insemination, works by injecting sperm (either from a partner or a donor) directly into a woman’s womb.

After fertility tests, the doctor will work out when you ovulate and may give you medicines to stimulate ovulation. As soon as an egg is mature (confirmed by a vaginal ultrasound), you’ll be given a hormone injection to stimulate its release.

The semen is washed and filtered to produce a concentrated sample of healthy sperm before being inserted into you, via a catheter. It’s mostly painless and takes around 10 minutes. Success rates vary, with everything from your age to sperm quality playing a role. IUI is eligible for a Medicare rebate. The out-of-pocket expense, as estimated by IVF Australia, is $2,037*.

IUI

For people who cannot produce their own eggs, an egg donor can help turn the dream of starting a family into a reality. To donate your eggs, you’ll need to be between 21 and 38, and preferably have completed your own family. You will also be required to have tests to ensure you won’t pass on any health problems.

The process is exactly the same as the early stages of IVF, so you have daily injections to suppress your cycle, then start hormone treatment to boost egg production. A day or two before collection, you’re given a hormone injection to help them mature and they’re collected while you’re sedated. It’s illegal in Australia to receive payment for egg donation, but the recipient will cover the cost of the treatment cycle.

They may also opt to cover any other expenses you incur.

EGG DONATION

EGG FREEZING

Egg freezing has a success rate of around 20 per cent for women under 30, reports the Australian and New Zealand Assisted Reproduction Database. This rate drops to 12.1 per cent for 35- to 39-year-olds, 4.6 per cent for 40- to 44-year-olds and 0.4 per cent for women 45-plus.

For around two weeks, you’ll have daily injections to boost egg production and help eggs mature; when ready, they’re collected (as with IVF) and stored in liquid nitrogen.

Typically, you need more than one cycle to maximise success chances.

When you want to use your eggs in an IVF cycle, they’re thawed and those that have survived are injected with partner or donor sperm. Elective egg freezing is not covered by private health funds or Medicare, but some funds and Medicare rebates are avail for egg thawing and use. At IVF Aus, elective freezing costs $6,885* per cycle. This includes the surgeon’s fee, egg freezing and six months’ storage for up to 10 eggs, but not meds, extra storage or the thawing/transfer procedure. Worth knowing: the success rate from freezing nonfertilised eggs alone is poorer than with embryos. If it’s an option, you might consider creating embryos – with partner or donor sperm – to freeze instead.

This is the diagnosis when no cause can be identified in either partner, and it accounts for around one in four cases of infertility. It can be a great source of upset and frustration for couples who have already been investigated and appear to have all the necessary parts to make a baby: healthy eggs, sperm, uterus and fallopian tubes. “There will always be a small proportion of couples with whom doctors can’t identify a problem; yet they don’t get pregnant,” explains Morton – adding that, after the most common causes of infertility are ruled out, couples will be offered assisted reproduction techniques, such as IUI or IVF. It’s never easy, so be sure to reach out for support or help if you need it.

UNEXPLAINED INFERTILITY

ARCHIVE; ADDITIONAL WORDS: K ATE SYMONS. PHOTOGR APHY: JAMIE CHUNG / TRUNK ARCHIVE; FLORIAN SOMMET / TRUNK ADAM VOORHES. *COSTS VARY BET WEEN STATES, BET WEEN CLINIC S AND DEPENDING ON YOUR PERSONAL CIRCUMSTANCES. THESE PRICES ARE ESTIMATES AND ACCUR ATE AT TIME OF PUBLICATION.

IVF

In vitro fertilisation (IVF) has a good success rate (40.4 per cent for those under 30, reducing steadily to 27.3 per cent for those over 30, and 9.5 per cent for women aged 40 to 44). It takes four to six weeks. This involves three weeks of daily injections to suppress reproductive hormones, then a shot of folliclestimulating hormone (FSH) to increase the number of eggs your ovaries produce and then another to mature them. Eggs are collected (under sedation), and then combined with the sperm in a lab, and you’re given more hormones to prepare your womb to receive the embryo. After six days, the best one or two embryos are transferred into your womb using a catheter and, two weeks later, you take a pregnancy test. IVF costs vary between states, clinics and personal circumstances. If your doctor has referred you for fertility treatments, Medicare rebates are available, while the Medicare Safety Net can also provide rebates once you reach a certain threshold.

Some fees might also be covered by your private health fund. Regardless, there will be costs.

At IVF Australia, one IVF cycle costs $9,974*, dropping to $5,051* after rebates. Meds, day hospital procedure fees and specialist consultations incur additional costs.

FERTILITY 101 Learn more with these further-reading resources YOURFERTILITY. ORG.AU Get facts and an understanding of how to improve your chances of having a baby.

YOURIVFSUCCESS. COM.AU Funded by the government to provide independent info on IVF and fertility clinics.

VARTA.ORG.AU Check this out for independent info and support regarding fertility, infertility and assisted reproductive treatment options. wh

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Food Hub

Your perfect day ON A PLATE

(OR IN A JAR )

The ultimate lunch jars (p118)

We’ve got breakfast, lunch and dinner sorted with fast, filling (and science-backed!) meals, direct from nutrition experts. Fact: Healthy eating never tasted so good.

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S tart wit h a hearty

BREAKFAST

Never liked the idea of counting kJs? CSIRO senior scientist Dr Jane Bowen and her team aren’t into it either. Instead, their focus is on supporting good health through food. We love.

BERRYLICIOUS BOWL ◆ 200g vanilla yoghurt ◆ 60g wheat cereal flakes ◆ 150g mixed frozen berries, thawed ◆ 2 tsp toasted walnuts, crushed ◆ 1 tsp pure maple syrup (or honey) (optional)

Fas t, f illing BREKKIE BOWLS SERVES: 1

1 16

GRAIN: 2 UNITS

DAIRY: 1 UNIT

OIL: 1 UNIT

FRUIT: 1 UNIT

These breakfast bowls are designed for mornings when time is tight.

Simply layer the ingredients in a bowl in whatever order you like for a simple, nutrient-packed start to your day. The type of cereal can be changed to suit your personal preference and, of course, you can mix and match the optional extras depending on what’s in your pantry.

Food Hub MONKEY BIZ BOWL ◆ 250ml (1 cup) milk ◆ 60g wheat bran flakes with sultanas ◆ 1 medium banana, sliced ◆ 2 tsp toasted flaked almonds ◆ 1 tsp desiccated coconut (optional)

STICKY DATE BRAN BOWL TROPICAL DREAM BOWL

OAT AND APPLE BOWL ◆ 200g natural Greek-style yoghurt ◆ 60g instant oats ◆ 1 medium red apple, cut into rough matchsticks ◆ 2 tsp pumpkin seeds (pepitas) ◆ ¼ tsp ground cinnamon (optional)

◆ 200g mango yoghurt ◆ 60g natural muesli ◆ 1 medium banana, halved ◆ 2 tsp toasted Brazil nuts, finely chopped ◆ ¼ tsp ground ginger (optional)

◆ 200g natural Greek-style yoghurt ◆ 60g wheat flakes ◆ 30g pitted medjool dates (about 1 ½ dates), finely chopped ◆ 2 tsp walnuts, crushed ◆ ¼ tsp mixed spice (optional)

TRY THIS Choose a variety of fruit at its seasonal best, to save on your shop and add natural sweetness.

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S tack-and-pack

PORTABLE LUNCHES

These make a perfectly portable meal that can be eaten straight from the container or tipped into a bowl to serve. Simply stack the ingredients, in the order shown, into a screw-top glass jar or container. You can make a few at once so that you’re organised for the days ahead. If you find these aren’t quite satisfying enough, add extra salad vegetables, or increase the amount of grain/carbs.

Healthy lunch is served.

SERVES: 1

MEAT & ALT: 1 UNIT

GRAIN: 1 UNIT

VEG: 2 UNITS

OIL: 2 UNITS

CREAMY EGG AND RICE

ITALIAN SALMON PASTA

◆ ¼ x quantity Garlic Citrus Yoghurt 3-in-1 (see below) ◆ 80g (½ cup) cooked brown basmati rice ◆ 2 large hard-boiled eggs, peeled and chopped ◆ 1 small carrot, coarsely grated ◆ 1 stick celery, thinly sliced ◆ ½ cup baby spinach leaves ◆ 1 tbs toasted slivered almonds

◆ ¼ x quantity Italian Balsamic 3-in-1 (see below) ◆ ½ cup cooked wholegrain pasta, such as fusilli ◆ 100g drained tinned salmon, crushed ◆ ½ cup drained artichoke hearts in brine, halved ◆ 3 tbs corn kernels ◆ 1 tomato, chopped ◆ 20g chopped avocado ◆ ½ cup flat-leaf parsley leaves ◆ 40g shaved Parmesan (optional diary)

Garlic Citrus Yoghurt 3-in-1 Serves 4 ◆ 200g natural Greek-style yoghurt ◆ 2 tsp extra virgin olive oil ◆ 2 medium oranges, finely grated zest and juiced ◆ 1 clove garlic, crushed ◆ 2 tbs chives, finely chopped

1. Place all ingredients in a screw-top jar, seal and then shake until well combined.

Bonus? You can store all of these tasty jar meals in the fridge for up to 5 days.

2. Before using the 3-in-1 dressing, shake well and season to taste. Bon appetite!

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Italian Balsamic 3-in-1 Serves 4 ◆ 1 tbs extra virgin olive oil ◆ 2 tsp Italian spices ◆ ½ cup balsamic vinegar ◆ 2 tsp brown sugar

1. Looking for a change from the same plain tuna lunch? You’ve got it with this tangy alternative! Place all ingredients in a screw-top jar, seal and then shake.

2. Before using the 3-in-1 dressing, shake well, season and dive right in.

Food Hub SOY-SESAME CHICKEN AND NOODLES

TAHINI TOFU AND SWEET POTATO

MUSTARD TUNA AND PASTA

◆ ¼ x quantity Soy, Sesame and Ginger 3-in-1 (page below) ◆ 80g (½ cup) soaked brown rice vermicelli noodles ◆ 100g sliced cooked chicken ◆ ½ red capsicum, seeded and thinly sliced ◆ ½ cup frozen baby peas ◆ 1 spring onion, thinly sliced ◆ 2 tsp toasted unsalted cashews, finely chopped

◆ ½ x quantity Tahini and Lime 3-in-1 (see below) ◆ 170g firm tofu, chopped (or ½ x 400g tin chickpeas, drained and rinsed) ◆ 125g cherry tomatoes, halved ◆ 150g chopped roast sweet potato ◆ 4 baby cos leaves, shredded ◆ 2 tbs chopped chives

◆ ¼ x quantity Mustard and Lemon 3-in-1 (see below) ◆ ½ cup cooked pasta, such as risoni ◆ 100g drained tinned tuna in spring water ◆ 1 small Lebanese cucumber, finely chopped ◆ 1 cup baby rocket leaves ◆ 2 tbs chopped basil ◆ 2 tsp toasted walnuts, chopped ◆ 40g Greek feta, crumbled (optional dairy)

Soy, Sesame and Ginger 3-in-1 Serves 4 ◆ ½ cup salt-reduced soy sauce ◆ 8 drops sesame oil ◆ 1 tsp Asian Spice Booster (see next page) ◆ 2cm piece ginger, finely grated

1. The combination of chicken, noodles, ginger and soy delivers instant lunch satisfaction. To make, add all ingredients into a screw-top jar, seal the lid tightly and then shake to mix everything well.

2. Before using the dressing, shake and then season to your liking with salt and pepper. What’s not to love right here?

Tahini and Lime 3-in-1

Serves 4 ◆ 1 tbs tahini ◆ 4 large limes, finely grated zest and juiced ◆ 1 tsp Mexican Spice Booster (see next page) ◆ 1 tbs coriander, finely chopped 1. Using a fork, whisk the tahini, lime and spice in a screw-top jar until smooth.

Add ingredients, seal and store for the day you need a quick, easy lunch option.

2. Just before using, add the coriander and enough warm water (1-2 tbs) to loosen the mixture to a thick drizzle consistency. Instant vego satisfaction.

Mustard and Lemon 3-in-1

Serves 4 ◆ 1 tbs extra virgin olive oil ◆ 1 tbs wholegrain mustard ◆ 2 lemons, finely grated zest and juice ◆ 2 tsp pure maple syrup 1. Keep hunger at bay all day with this flavour-packed weekday winner. To make it, place all ingredients in a screw-top jar, seal and then shake until well combined.

2. Before throwing in this genius dressing, shake well and season to taste. Enjoy!

AUGUST 2 021 wo me nsh ea l t h.com .au 119

Simple spice-booster BOWLS FOR DINNER

These main meals incorporate spice boosters for those times when you need a quick, tasty dinner. First, get the grain or potatoes cooking. Then, simply heat the oil in a large, deep non-stick frying pan over medium-high heat. Add the spice booster and meat/alt and cook, tossing, for 2 mins. Add the veg and cook, tossing occasionally, for 8-10 mins or until cooked. Spoon the grain or potatoes into serving dishes, top with the protein mixture and add the ‘serve with’ ingredients. Genius!

SERVES: 4

MEAT & ALT: 1.5 UNITS

GRAIN: 2 UNITS

VEG: 3 UNITS

OIL: 2 UNITS

QUICK CHICKPEA CURRY

MEXI-BOWL ◆ 4 cups cooked brown rice ◆ 1 tbs olive oil ◆ 1 tbs Mexican Spice Booster (see below) ◆ 600g beef stir-fry strips ◆ 2 green capsicums, seeded and sliced ◆ 1 red capsicum, seeded and sliced ◆ 3 zucchini, sliced ◆ 1 red onion, sliced ◆ 80g sliced avocado SERVE WITH lime and coriander leaves.

Spice Booster

To make, place all the ingredients in a screw-top jar, seal and then shake until well combined. Store in a cool, dark place for up to 2 months.

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INDIAN SPICE BOOSTER

3 tbs garam masala + 1 tbs ground coriander + 1 tbs ground cumin + 2 tsp ground ginger + 2 tsp ground turmeric

ITALIAN SPICE BOOSTER

2 tbs dried basil + 2 tbs dried oregano + 2 tbs dried marjoram + 1 tbs dried thyme + 1 tbs dried rosemary

MEXICAN SPICE BOOSTER

2 tbs sweet paprika + 2 tbs smoked paprika + 2 tbs ground cumin + 2 tbs ground coriander + 1-2 tsp chilli powder (optional)

◆ 4 x 80g wholemeal pita breads, split ◆ 1 tbs sunflower oil ◆ 1 tbs Indian spice booster (see below) ◆ 3 x 400g tins chickpeas, drained and well rinsed ◆ 400g baby green beans, trimmed ◆ 1 red onion, chopped ◆ 600g peeled pumpkin, finely diced ◆ 3 large tomatoes, chopped ◆ 2 tbs toasted slivered almonds, rchopped SERVE WITH coriander, mint leaves and lemon wedges.

ALL-PURPOSE SPICE BOOSTER

3 tbs sweet paprika + 2 tbs garlic powder + 2 tbs onion powder + 1 tbs dried parsley

ASIAN SPICE BOOSTER

1 tbs onion powder + 1 tbs garlic powder + 2 tbs ground cumin + 2 tsp salt-reduced lemon pepper

Food Hub

PASTA TOSS ◆ 4 cups cooked wholegrain penne ◆ 2 tbs extra virgin olive oil ◆ 1 tbs Italian Spice Booster (below) ◆ 600g diced chicken breast ◆ 600g baby medley tomatoes, halved (or 5 vine-ripened tomatoes, chopped) ◆ 1 yellow capsicum, seeded and diced ◆ 150g snow peas, sliced, or 160g (1 cup) peas SERVE WITH Lemon and basil leaves.

SALMON AND MASH

PHOTOGR APHY: ROB PALMER

TOFU STIR-FRY ◆ 640g (4 cups) soaked brown rice vermicelli noodles ◆ 2 tbs sunflower oil ◆ 1 tbs Asian Spice Booster (see left) ◆ 1kg firm tofu, cut into 2cm pieces ◆ 500g sugar snap peas, trimmed ◆ 4 spring onions, sliced ◆ 1 yellow capsicum, seeded and sliced SERVE WITH 1 bunch Chinese broccoli, trimmed and steamed, Thai basil leaves and lime wedges.

◆ 1 tbs olive oil ◆ 1 tbs All-Purpose Spice Booster (see left) ◆ 600g skinless, boneless salmon portions, cut into 2cm pieces ◆ 1 red onion, cut into wedges ◆ 2 zucchini, sliced ◆ 2 sticks celery, sliced ◆ 1.2kg boiled potatoes, mashed SERVE WITH 3 cups mixed salad leaves, 80g sliced avocado, flat-leaf parsley leaves and lemon wedges.

Need more healthy eats?

Pick up The CSIRO Women’s Health & Nutrition Guide

by Jane Bowen, Bev Muhlhausler and Gemma Williams (Macmillan Australia, $39.99). wh

AU GU ST 2 021 womenshe alth .co m.a u 1 21

Sweet truth

Trust the Process Processed foods cop a lot of bad press. But, the truth is, some deserve a spot on your plate – like these tasty gems

By Scarlet t Wrench

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If there was one point on which most trending diets agree, it would be that processed foods are a bad thing. And that belief isn’t without justification; in two recent papers in The BMJ, a diet based heavily on industrially manufactured foods was linked to a shorter lifespan. That said, “processed” runs the gamut from sun-dried tomatoes to fluorescent squeezy cheese.

Fermentation?

That’s a process.

Brining, marinating, poaching… in short, any foodstuff that hasn’t been pulled off a tree or out of the ground has been processed.

It can make food easier to digest, last longer and more enjoyable. To disparage it all is misguided. So, we put a few favourite processed foods to our nutritionist mates to find out which are worth their salt. You may just be surprised.

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Maple Syrup This is minimally processed: trees are tapped, then the sap heated and filtered. You don’t want to glug it over everything but as a treat, it’s not without its benefits.

University of Rhode Island studies found that maple syrup contains 54 beneficial compounds, many of which are antioxidants. Further research shows it can help to protect brain cells. Buy Canadian over American – researchers note the latter often contains nutritionally vapid golden syrup enhanced with maple flavouring. Noted.

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Parmigiano Reggiano

Cheese bearing this official moniker is subject to rigorous standards that your average wedge is not.

The cows are better fed, the milk isn’t heat treated and it must be aged for at least a year. A study in Cancer Research found that compounds called polyamines (made up of a combination of two amino acids) in well-aged cheeses can combat liver damage.

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Rye Bread Fibrous whole grains – rye in particular – are a great weapon for combatting type-2 diabetes, reveals a 2018 study in Nutrients.

German pumpernickel, made with coarsely ground rye, is the smartest pick, given that it packs roughly 7g fibre per 100g.

Lund University scientists found that even processed white rye has a gentler effect on blood sugar than regular wholemeal.

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Stock Cubes

PHOTOGR APHY: DAN MAT THEWS; LUCK Y IF SHARP

Sports dietitian Renee McGregor warns that if you’re buying exxy bone broth pouches, you won’t reap much of the protein and collagen homemade stock is famed for. No time to boil a carcass? Reach for cubes. “Stock [can turn] mismatched ingredients into a nutritious meal,” she says. FYI, chicken or beef stock have no nutritional benefit over veg varieties.

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Peppadew Sweet Piquanté Peppers It isn’t easy to make plain capsicum palatable.

Charring them is one way, sure, but it also burns through many of their nutrients. These small, sweet African ones are pickled in a sweet and sour brine, preserving more of their vitamin C. They’ll pep up a Martini, too.

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Food Hub

Tempeh Veganism is no doubt flourishing, but many of the substitutes – breaded chick*n, mock dogs – are unidentifiable as any kind of plant. Tempeh is different; originating in Indonesia, it’s a dense, fermented bean cake.

You’re salivating now, right? Well, its nutritional profile is a touch more delicious-sounding. “It’s super rich in calcium, iron, manganese and vitamin K2,” says nutritional therapist Alice Mackintosh, while nutritionist Tabitha Ward adds that research suggests eating highprotein soya foods can benefit your mood. It’ll definitely make you smile more than a ‘facon’ rasher.

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Baked Beans These are a great source of iron and B vitamins and – unexpectedly – count as one of your five-a-day.

Better yet, they even trump dried beans in some respects, says Ward. “The heart-protective folate and thiamine in haricots survives the tinning process better than it would the lengthy soaking and cooking necessary to prep dried beans at home.” We’re here for it.

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Fish Fingers Whether you eat yours in a ciabatta with tartare or straight off your youngest child’s plate, it’s worth stocking your freezer. Opt for fish fingers coated in breadcrumbs, rather than batter, which provide a source of fibre alongside the protein from the fish.

“Look for brands that advertise higher levels of omega-3,” advises dietitian Jo Travers. That orange hue? It’s not a bad thing in and of itself. But check the label: better brands use paprika and turmeric as colourings – not a bunch of unpronounceables. wh

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Droolworthy curry (p128)

The CuRRY

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Making the curry veggie? Or vegan?

Skip the chicken and continue with the rest of the recipe, adding a can of drained chickpeas 5 mins before the curry has finished simmering.

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Food Hub

N E F T R U E L E G The CAKE

GOODNESS Make all of your favourites gluten-free with these genius recipes from foodie Becky Excell

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N Not exactly raving about the gluten-free life? Foodie Becky Excell hears ya. When a doctor told her to end her relationship with gluten after diagnosing her with IBS, Becky’s food world shrunk.

So, she decided to find easy ways of making all her fave foods gut-compatible and blogged about her creations. More than 300,000 followers later, she’s sharing the top 100 recipes in her debut book.

“I’ve made it my mission to reunite people with their ‘gluten-free bucket lists’ by recreating all the things they can no longer eat,” Becky writes.

These mouthwatering winners await you...

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You can also substitute the peanut butter with chocolate hazelnut spread if you’re not a huge PB fan.

The BARS

6-INGREDIENT BREAKFAST BARS • Vegetarian • Lactose free • Vegan • Dairy free MAKES 9 TAKES 20 MINS

◆ Butter or oil, for greasing ◆ 4 ripe bananas (around 460g peeled weight) ◆ ½ cup peanut butter (smooth or crunchy) ◆ 2½ cups gluten-free oats ◆ ½ cup dried cranberries ◆ ½ cup pecans, chopped ◆ ¼ cup pumpkin seeds 1. Preheat the oven to 160°C fan/180°C. Lightly grease a 20cm square baking tin and line with non-stick baking parchment.

2. Mash your bananas in a large mixing

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bowl until nice and smooth, then mix in your peanut butter. Stir in your oats until well combined. Mix in your dried cranberries, pecans and pumpkin seeds, reserving a few of the pumpkin seeds to scatter on top.

3. Spread the mixture into your tin and evenly compact it in. Try to get it nice and level on top before scattering on your extra pumpkin seeds. Lightly compact those in too, using the back of a fork. Bake in the oven for around 15 mins, then remove and allow to cool before cutting into bars. Enjoy!

Food Hub The bread

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If you want an even crustier crust, once the loaf is cooked, remove it from the tin and allow it to cool in the warm (switched off) oven with the door open.

CRUSTY WHITE SANDWICH LOAF • Low FODMAP • Lactose free • Vegetarian • Dairy free

MAKES 1 LOAF (ABOUT 15 SLICES) TAKES 1 HOUR 10 MINS + 30-45 MINS PROVING

◆ 2 cups warm water ◆ 10g active dried yeast (ensure gluten-free) ◆ 2 tbs caster sugar ◆ 1½ cups gluten-free rice flour ◆ 1½ cups gluten-free plain (all-purpose) flour, plus extra for dusting ◆ 2 tsp xanthan gum ◆ 25g psyllium husk powder (ensure gluten-free) ◆ 6g salt ◆ 2 tsp cider vinegar ◆ 80g egg white (about 2 large eggs) ◆ Butter or oil, for greasing

1. In a jug (pitcher), stir together your warm water, yeast and sugar. Allow to stand for 10 mins until nice and frothy.

2. In a large bowl or the bowl of a stand mixer, add both flours, the xanthan gum, psyllium husk powder and salt. Mix together until well combined, then add your vinegar, egg white and frothy yeast mixture to the dry ingredients.

3. Either in a stand mixer fitted with a beater attachment or using an electric hand whisk, mix on a high speed for 3–5 mins until well combined. It should look like a very thick, sticky batter.

Allow to rest for about 10 mins – this bread batter is very wet, and resting it is super important.

4. Lightly grease a bread tin (pan), about 26 x 12cm, and line with non-stick baking parchment.

5. Pour your rested mixture into the lined tin, ensuring that it’s nicely smoothed out and level. Loosely cover with cling wrap and leave to prove in a warm place for 30–45 mins, until noticeably risen. Proving can take longer on a cold day, so keep an eye on your loaf!

6. Preheat your oven to 240°C fan/260°C (or as hot as your oven will go if it doesn’t reach these temperatures). Place a large roasting dish at the bottom of the oven and boil a kettle.

7. Dust the top of your loaf with a little flour and slash the top of the dough three times using a sharp knife.

Place in the preheated oven and immediately add a mug’s worth of boiling water to the roasting dish. Bake for 20 mins, then reduce the temp to 200°C fan/220°C and bake for another 30 mins, until golden brown.

8. Remove loaf from the oven.

Carefully remove from the tin and tap the base to check that it feels and sounds hollow – if so, then it’s done. Place onto a wire rack and allow to cool completely before slicing. Yum.

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Don’t forget to remove/avoid the lemongrass stalk and curry leaves when serving!

The CuRRY

MALAYSIAN CHICKEN CURRY

• Lactose free • Dairy free

SERVES 2-3 TAKES 45 MINS

◆ 2 tbs garlic-infused oil ◆ 500g 18oz chicken thighs, bone in, skin on ◆ 2 potatoes, peeled and chopped ◆ 1 carrot, chopped ◆ 1 x 400g can coconut milk ◆ 200ml water ◆ 1 lemongrass stalk ◆ 10 dried curry leaves ◆ Handful of spring onion (scallion) greens, chopped, to serve FOR THE CURRY PASTE ◆ 2 tbs mild curry powder ◆ 1 tbs gluten-free soy sauce ◆ 1 tbs smoked paprika ◆ 1 tsp dried chilli flakes ◆ 2 tsp minced ginger paste 1. Mix all the curry paste ingredients in a small bowl until well combined.

2. Grab a Dutch oven or a lidded flameproof casserole dish and place over a low heat. Add the garlic-infused oil and, once heated, add the curry paste and stir for 2 mins until fragrant.

3. Add your chicken thighs and mix until well coated in the curry paste and oil, then add in your chopped potatoes and carrot, followed by the coconut milk and water.

Give it a good stir until well combined, then add in your lemongrass and curry leaves. Bring to the boil, reduce the heat and allow to simmer for 30-40 mins.

4. Turn off the heat and allow to cool for 5 mins. The curry will thicken a little more as it cools. Serve with sticky jasmine rice and sprinkled with spring onion greens.

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The qUIche

ULTIMATE QUICHE LORRAINE

• Dairy free • Low FODMAP • Low lactose SERVES 4-6 TAKES 1 HOUR 20 MINS

If you don’t have time to make your own pastry, use store-bought gluten-free pastry. Easy.

Food Hub

PHOTOGR APHY: HANNAH HUGHES

◆ 1 quantity of gluten-free shortcrust pastry (buy in store or see Becky’s book to make your own), chilled for 25 mins ◆ Gluten-free plain (all-purpose) flour for dusting ◆ ½ cup milk or dairy-free alternative ◆ ¾ cup double (heavy) cream or dairy-free alternative ◆ 3 eggs ◆ 200g smoked streaky bacon, grilled or fried, then diced ◆ 100g extra mature Cheddar cheese or dairy-free alternative, grated ◆ Salt and pepper 1. Prepare your shortcrust pastry, if making your own. You’re only 5 simple ingredients away from a tasty quiche like no other.

2. Remove your pastry from the fridge.

If it feels really firm, leave it out at room temperature briefly. Make sure you don’t handle your dough excessively as this will warm it up and make it more fragile.

3. Lightly flour your rolling pin. On a sheet of non-stick baking parchment, roll out the dough to a large circle, 2mm thick.

Transfer the pastry to a 23cm fluted tart tin, by supporting the pastry as you gently invert it into the tin, with equal overhang on all sides. Peel off the baking parchment.

4. Next, use your fingers to carefully ease the pastry into place so that it neatly lines the tin. Lift the overhanging pastry and, using your thumb, squash 2mm of pastry back into the tin. This will result in slightly thicker sides, which will prevent your pastry case from shrinking when baked.

5. Lightly prick the base of the pastry case with a fork and place in the fridge for 15 mins. Preheat the oven to 180°C fan/200°C and place a large baking tray in the oven to gradually heat up.

6. After chilling, use a rolling pin to roll over the top of the tin, removing the pastry overhang. Loosely line the base of the pastry case with baking parchment and fill with baking beans (or uncooked rice).

Place the tin onto the heated baking tray in the oven and cook for 15 mins. Remove the baking parchment and baking beans, then bake your base for a further 5 mins.

7. Meanwhile, in a large jug, beat together the milk, cream and eggs, then season generously with salt and pepper. Remove the pastry case and baking tray from the oven and work quickly from this point so that the baking tray doesn’t lose its heat.

8. Spread the crispy bacon and threequarters of your grated cheese evenly across the base of the pastry case. Pour the egg mixture into the pastry case, then top with your reserved cheese. Carefully place back in the oven (ensuring you don’t spill any!), still on the hot baking tray, and cook for 30 mins. Once cooked, your quiche should look lovely and golden brown on top, a little risen and not ‘jiggly’.

9. Allow to cool for aroumd 5 mins before removing from the tin and serving warm with a fresh rocket salad. Yep, perfection.

The CAKE

CLASSIC CARROT CAKE • Vegetarian

MAKES 1 CAKE (12 SLICES) TAKES 45 MINS

◆ Butter, for greasing ◆ 4 eggs ◆ 1 cup light brown sugar ◆ 3 tbs caster sugar ◆ ¾ cup vegetable oil ◆ 2 cups gluten-free self-raising flour ◆ 1½ tsp bicarbonate of soda (baking soda) ◆ 2 tsp ground cinnamon ◆ 1 tsp ground ginger ◆ Grated zest of 1 large orange ◆ 250g carrots, grated ◆ ⅔ cup pecans, finely chopped (optional) FOR THE CREAM CHEESE ICING ◆ ⅔ cup butter, softened ◆ 1 cup icing sugar ◆ 1⅓ cups cream cheese (must be full-fat) ◆ 1 tsp vanilla extract TO FINISH (OPTIONAL) ◆ Dusting of ground cinnamon ◆ Handful of pecans, finely chopped 1. Preheat your oven to 160°C fan/180°C. Lightly grease two 20cm round cake tins and line with non-stick baking parchment.

2. In a large mixing bowl, crack in your eggs, then add both sugars and your oil. Mix together until well combined (I use an electric hand whisk or a stand mixer for this).

3. In a separate bowl, sift in your flour, bicarb, cinnamon and ginger.

Add this dry mixture to the wet mixture and gently fold in. Add your orange zest, grated carrots and chopped pecans, if using. Fold into the mixture so that the carrots and zest are evenly dispersed.

4. Split your mixture evenly between the two tins and bake in the oven for 30 mins until golden.

Check that the cakes are cooked by sticking a skewer into the centre of a cake – if it comes out clean, then it’s done. Allow to cool, then carefully transfer to a wire rack.

5. To make your cream cheese icing, mix your softened butter in a stand mixer on a medium speed for

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Since this cake uses cream cheese icing, it must be stored in the fridge in an airtight container.

5 mins or until pale. Add your icing sugar in two stages and beat for about 3 mins between each addition. Start your mixer slowly to save your kitchen from an icing sugar explosion but make sure you remember to increase the speed back to medium for each of your 3-min mixing intervals.

6. Add cream cheese and vanilla and beat for 2–3 mins until well combined, and the icing is light and fluffy, without lumps. (You can make the cream cheese icing using an electric hand whisk too. Also, while making the icing by hand requires extra time and elbow grease, it’s more than possible!

I’d recommend sifting your icing sugar first if making it by hand.)

7. Once cooled, spoon the icing onto one of the cakes and spread evenly. Place your second cake on top and spoon more icing over it, evenly spreading. Dust with a little extra cinnamon and top with chopped pecans, if you like. wh

For more food faves, pick up How to Make Anything Gluten Free by Becky Excell (Quadrille, $39.99).

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fitfluential

Our kinda girl...

Stacey June

By Alex Davies

As the founder of global movement Self Care Club, Stacey June is all about nourishing the most important relationship in our lives – the one with ourselves.

The 37-year-old coach, podcaster, broadcaster and author of Single Pringle: Stop wishing away your single life and learn to flourish solo (Murdoch Books, $32.99) spills on dating, grief and why it’s time to flip our self care script.

Commit to Yourself

Feel What You’re Feeling

Shift Your Dating Headspace

Boost Your Calm Toolkit

“Date when you feel in a good place and ready to explore; not when you’re seeking validation or to avoid being alone. Nothing good comes from that.

It’s OK to not be actively dating the entire time you’re single. Start to use dating and meeting people as a way to flesh out your own self-development goals. For example, if you want to be a bit more vulnerable, then perhaps challenge yourself to say one vulnerable thing on a date. If it then shifts into something more, great. If it doesn’t, that’s also great.”

“Healing from grief, such as miscarriage, is often an unspoken conversation.

I know only too well that subtle gaze or nod from a woman who has gone through what you have when it comes to a baby loss or struggle to become pregnant. This is me giving you that look now. You don’t have to do anything other than feel what you’re feeling. There’s no need to ‘perk up’. Seek help where needed. Never apologise for the way that you feel.”

“When you’re public speaking, active belly or box breathing can help get out of your head and into your body. When your heart starts to race and palms sweat, that’s your fight-or-flight kicking in and telling your body you’re in danger. Raise your hand and give your heart a gentle pat, pat, pat, and remind yourself you’re not being chased by a bear! You’ve chosen to say something to people, that’s all. Also, you’re allowed to stuff up. After all, we connect with humans, not robots.” wh ➜ If you’d like support or

advice about coping with pregnancy loss and more, contact Sands via sands. org.au and 1300 308 307.

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PHOTOGR APHY: ABBIE WHITE

“There’s a misconception that self care should be easy and effortless. When something isn’t going our way, that’s when we find ourselves activating self care, rather than keeping a regular practice. Self care is a commitment, and sometimes work, but the benefits are great. So, prioritise scheduling in solo and quiet time to hear yourself. A happy life starts with the relationship we have with ourselves.”

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