The House of Wellness Autumn 2023 Magazine

Pia Muehlenbeck MAKES BUSINESS

LOOK EASY

BOOST YOUR IMMUNITY TO STAY HEALTHY

POSITIVE VIBES

Changing your mindset can change your future

5 ways toTRACK YOUR HEALTH plus

LIPSTICKS TO LOVE

HAIR CARE

GOLDEN RULES

EYES GO GRAPHIC

HOW TO DEAL WITH A BULLY BOSS

AFTER BEFORE

THE HOUSE OF WELLNESS is published for

Chemist Warehouse by News Corp Australia

PUBLISHER

Chemist Warehouse

HEAD OF SUDDENLY

Ondrej Foltin

MANAGING EDITOR

Fiona Welsh EDITOR

Laeta Crawford CREATIVE

Pascale Clearihan DESIGNERS

Sheridan Frawley, Meisha Reynolds, Wilhe Mitchell SUB-EDITORS

Maureen Doyle, Joanne Trzcinski

PHOTOGRAPHY

News Corp Australia, Getty Images, Snapper Images

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HOUSE OF WELLNESS

PRINT PRODUCTION MANAGER

Nikita Thomas houseofwellness.com.au

thehouseofwellness@ news.com.au

The House of Wellness is published quarterly by The Herald & Weekly Times (ABN 49004113937) on behalf of Chemist Warehouse. Prices correct at time of printing. All products subject to availability. Not all products or promotions are available online. Information correct at time of going to print.

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“I think in our industry you really have to be fluid and open to moving with the times,” Pia says, of her content creation with husband Kane Vato Muehlenbeck.

“Some people dig their heels in the sand … I always say, ’Why not just give it a go?’”

Nobody needs to feel bullied at work, but what do you do when the perpetrator is your boss? We ask the experts for tips to foster healthy workplaces.

The House of Wellness TV co-host Jacqui Felgate chats with Sarah Roughead and Megan Dickinson about their work on the Live Life Whole project and their mission to help young women.

We explain why it is important to research and record your ancestors’ health history, and reveal simple changes to help tackle insomnia for a better night’s sleep.

See all of our issues online

Finally, add a touch of berry tones to your make-up toolkit for a fresh take on autumnal colour, learn to line your eyes like a pro, discover simple ways to boost your immunity, plus all of our regular health and lifestyle features.

Stay well and enjoy!

From the team at The House of Wellness

“SOME PEOPLE DIG THEIR HEELS IN THE SAND … I ALWAYS, SAY, ‘WHY NOT JUST GIVE IT A GO?’”

When it comes to digital domination, Pia Muehlenbeck is well on the way. And the former lawyer is playing the long game — as one of Australia’s original social media talents, she is constantly evolving her platforms, from Instagram and IGTV to TikTok, YouTube and podcasts.

GOLDEN DAYS

Earthy hues and organic textures go hand in hand to create your own comfort zone

CLOCKWISE FROM TOP LEFT Revlon Colorstay Ultimate Suede Lipstick Cruse Collection, $22.49; Azaria cushion, by Elme Living, from $64.95, pepperwhites.com.au; Elk Tigg necklace, $85, urbandepot.com.au; Loop brass sculpture, $59.95, madraslinkonline.com.au; La Roche dress, $389, brigidmclaughlin.com; A’kin Daily Shine Hair Mask Tub 200g, $18.49; Ladies Classic Plus vintage bike, $379.99, reidcycles.com.au; Calvin Klein monogram jacquard scarf, $129, davidjones.com; Printed canvas tote, $79.95, scotch-soda.com.au

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT Wool reversible coat, $795, brooksbrothers.com.au; Apricot moth wall art, $60, jonesandco.com.au; Olvi necklace, $69, elkthelabel.com; Atelier CPH Abstract Cubism art print, $89, gingerfinch.com.au; Camino reusable cup, $39.95, au.madebyfressko.com; Bosisto’s Banksia Flower and Lavender Hand Wash 500ml, $7.99; Turmeric French flax linen throw, from $200, bedthreads.com.au; The Italian Bakery cookbook, $65, bonnieandneil.com.au; Archie pot (plant not included), $89, capradesigns.com; Aries ceramic trays (set of two), $34.95, houseoforange.com.au; Dolce & Gabbana The One For Men EDT 100ml, $79.99

When it comes to autumnal beauty, it is hard to look past berry tones for the ultimate complexion pick-me-up. Not only is the shade universally flattering and provides a softer pop of colour than red, it also plays into this year’s Pantone Colour of the Year, Viva Magenta

Words Charlotte Brundrett

COLOUR FRESH

take on

Hint of

BERRY

Embrace the drama and joy of the season’s hottest hue by adding a burst of pinkish-red colour to your eyes and cheeks. Go pared-back or striking — the choice is yours

Words Charlotte Brundrett

Berry tones are most often associated with a statement lip, but the colour can just as easily be embraced on the cheeks and eyes for a bright, monotone make-up look.

“Monotone make-up continues to dominate beauty and incorporating berry tones into the trend gives it a more seasonal feel,” The House of Wellness beauty expert Jade Kisnorbo says.

“A lot of people shy away from pink and berry colours on the eyes, but these shades can help marry your make-up and give it a more streamlined finish, in addition to making green and hazel eyes pop.”

If you are nervous about wearing colourful eye make-up, try enhancing your go-to neutral eye make-up with a hint of deep berry tones along the lash line. Otherwise, for a simple yet striking effect, you could add a berrytoned liner along the lower lashline. Another simple approach is to use pastel, shimmery pink shades over the entire lid to brighten the eye and give a fresh, youthful finish.

Perfect flush

Given the popularity of blush, you may be keen to add a splash of vibrancy to your cheeks.

You can do just this by applying a pink or berry-toned blush, which will help bring your berry colour palette together.

However, instead of using blush, Jade suggests applying a dot of your lip product to the top of each cheekbone and simply blending as you would a creme.

“Doing this helps to prevent mismatched or clashing tones in your make-up look,” Jade says.

If you feel like you are leaning too heavily on berry tones, you could add a touch of bronzer and luminiser to diffuse

the colour, which will also add dimension and a healthy glow.

Just be cautious about taking a heavy-handed approach, especially if you have decided to go down the monotone make-up route.

“When you’re working with colour, it is important to be intentional with your placement to avoid it becoming too clownlike,” Jade notes.

“I’d suggest a light contour paired with blush and an illuminator or a heavily bronzed luminous application as an alternative to break up the berry tones. But not both at once as that’s when things can look overpowering.”

Prop

Berry tones are flattering on all eye colours, but they make green and hazel eyes pop in particular, as the shades are on contrasting sides of the colour wheel. To intensify a berry eye, take a deep-berry kohl pencil and line the upper lid and lower outer third. This gives a more dramatic, smudged effect to the eye, which plays into the soft goth beauty trend.

WE LIKE Revlon Colorstay Looks Book Eye Shadow Palette in Enigma, $19.49; MissGuided Lids Lids Lids High Pigment Cream Eyeshadow Sangria, $13.99; W7 Cool Down Eyeshadow Palette, $14.99; Maybelline Lash Sky High Mascara Washable Blackest Black, $21.99; Maybelline Tattoo Gel EyeLiner 942 Rich Berry, $13.99

Photography: Tina Smigielski; Styling: Pascale Clearihan

STATEMENT Make a

Words Charlotte Brundrett

Aberry lip is a rich, bold choice that has the power to transform the way you look with a simple swipe of a lipstick. It’s a dramatic but versatile colour that you may find even helps lift your spirits.

“Berry lips can be a great mood booster,” Jade says.

“What I love about the shade itself is that there’s a berry tone out there for everyone.

“It’s a universally flattering beauty trend and the look helps to inject some life and colour back into our appearance, especially in the cooler months when we’re wearing a lot of black and dark neutrals and our skin and hair are more prone to dullness.”

According to Jade, finding a flattering berry lip colour should be approached the same way you shop for a classic red lip shade.

“You’ll want to consider your colouring and the overall undertone of your skin — do you lean cool or warm? Olive or neutral?” she says.

A blue-based, berry tone is best for those with cooler

skin and has the added benefit of making your teeth appear whiter, whereas a red-based berry tends to be more flattering on warmer undertones.

Olive skin is unique in the sense that it has a slightly green undertone, and for this reason people with this undertone should opt for a plum shade instead.

Once you have found a shade you like there are a couple of steps you ideally need to do before applying it.

“Much like skin should be adequately prepped and hydrated before applying base foundation, a similar approach should be adopted for your lips,” Jade says.

Our lips are very delicate and prone to dehydration and other environmental factors, especially in the cooler months, but lightly exfoliating your lips and applying a lip treatment or nourishing balm can help to offset this and ensure a smooth application of your lip products.

After hydrating, use a lip liner for a crisp look. “Lip liner is particularly important if you’re working with bright shades and creating a statement lip,” Jade says. For a very defined statement lip, she recommends using a lip liner that is two to three shades darker than your lip product.

Then fill in the lip with your lip shade. “Once you’ve applied your chosen lip product, go over your lip line with a concealer brush and a small amount of concealer to clean up the area and ensure a crisp, flawless finish,” Jade says.

A pop of colour commands attention while adding some glam. Here is how to apply this berry nice lip shade

HAILEY BIEBER

LILY COLLINS

Jade

WE LIKE Flower Petal Pout Lip Color in Rouge Berry, $9.99; Nude by Nature Moisture Shine Lipstick 09 Rosewood, $20.99; MCoBeauty Lip Oil Hydrating Treatment, $11.99; Revlon Colorstay Lipliner in Wines, $19.49; Flower Perfect Pout Sculpting Lip Liner in Berry, $12.99

Photography: Tina Smigielski; Styling: Pascale Clearihan

“BERRY LIPS CAN BE A GREAT MOOD BOOSTER ... AND THE LOOK HELPS TO INJECT SOME LIFE AND COLOUR BACK INTO OUR APPEARANCE.”

JADE KISNORBO

The House of Wellness beauty expert

Radiant and Glowing Skin

Radiant and Glowing Skin

Supports Skin Hydration

Supports Skin Hydration

9g of Collagen per serve

9g of Collagen per serve

Gluten Free

Made with Coconut Milk

GOLDEN RULES for beautiful hair

Words Charlotte Brundrett

2UPGRADE YOUR PILLOWCASE

COTTON PILLOWCASES AREN’T IDEAL BECAUSE THEY ABSORB YOUR HAIR’S NATURAL OILS AND TREATMENTS. ALTERNATIVELY, SILK PILLOWCASES HELP RETAIN MOISTURE WHILE REDUCING FRICTION, PREVENTING HAIR BREAKAGE INSTEAD OF CAUSING IT. WE LIKE My Beauty Silk Collection Pillowcase, $49.99

DON’T FORGET

knots. It also stimulates the scalp while evenly distributing natural oils — encouraging a healthy, glossy mane.

protect the integrity of your hair, especially in relation to colour-

starting to snap due to lack of moisture and protein.”

Hair Mask, $9.99; Olaplex No.7 Bonding Oil 30ml, $45.99

promotes shine while eliminating breakage and

WE LIKE Lady Jayne Pad Brush, 100 per cent Boar Bristle, large, $22.49

Contrary to popular belief, luscious locks are not simply due to good genes, but rather a regimen of healthy habits that will bring a range of benefits

stripped of moisture, it is prone to brittle ends and breakage, especially when detangling wet hair. This is because wet strands are at their most fragile. Avoid tugging at wet knots with a brush because it causes follicles to stretch and snap. Instead, hold off detangling your hair until it has air dried, and regularly include hydrating treatments in your routine.

Some hair types are simply prone to knotting, so Bonny recommends using a leave-in conditioning treatment, which eases the detangling process.

WE LIKE A’kin

Moisture Rich Leave

In Conditioner 150ml, $17.99; Lady Jayne TanglePro Detangle Brush, $17.99; Pantene Detangler 180ml, $12.99

HEAT PROTECTION IS CRUCIAL

BLOW DRYERS, CURLING IRONS AND STRAIGHTENERS CONTRIBUTE TO HEAT DAMAGE, BUT YOU DON’T HAVE TO GO COLD ON HOT STYLING TOOLS. “REDUCING HEAT TOOLS IS A GREAT STARTING POINT, BUT ONE OF THE EASIEST STEPS TO IMPROVE HAIR CONDITION IS BY USING A QUALITY HEAT PROTECTOR,” BONNY SAYS. IT CAN ALSO HELP PROTECT THE SCALP FROM SUNBURN. Toni & Guy Prep Heat Protection Mist 150ml, $14.99; Schwarzkopf got2b Guardian Angel Heat Spray 200ml, $11.99

5Introduce protective hairstyles

Protective hairstyles vary in appearance depending on the type, volume and length of your hair, but they all serve the purpose of protecting hair from external damage, especially while you sleep. At night, tossing and turning can create friction with the hair, contributing to breakage, dry ends and frizz, but much of this

can be prevented with the appropriate protective style. Popular variations include twisted rope braids, Fulani braids, box braids, cornrows, loose buns and loose plaits. Another type of protective style is heatless curls. Created overnight without the use of hot tools, the protective style is unravelled the following day to reveal various curly and wavy hairstyles.

WE LIKE My Beauty Silk Collection Scrunchies, $14.99

7 STIMULATE THE SCALP

If hair trends are any indication, 2023 is the year of the scalp. From hairgrowth oils to scalp scrubs and prewash oil treatments, it turns out there are quite a few ways to self-care your scalp. But what does it all do?

A lot, apparently. By boosting circulation at the scalp — and subsequently the root — experts believe you can potentially boost hair growth. Regularly exfoliating the scalp is also believed to help reduce dandruff and limpness at the root.

“Scalp health should be one of the main focus points when looking after your hair,” Bonny says.

“Using a scalp scrub once a week will remove dead skin cells, which helps prevent dandruff.”

WE LIKE Schwarzkopf Extra Care Daily Oil Elixir 100ml, $14.39

CHARLOTTE BRUNDRETT Beauty editor

ink pink

Early 2010s Tumblr was full of hyperfeminine beauty trends, from soft pink lips and doe-eyed make-up to pastel ribbons and headbands. Now the trend has caught the attention of TikTokers, who have revitalised the look, dubbing it coquette or “vanilla girl” aesthetic. The modern take is best summarised as polished and pink. To create the look at home, focus on pearlescent pink finishes on the eyes and cheeks, with dolllike, spidery lashes and a milky manicure.

WE LIKE Essie Nail Polish in Ballet Slippers, $13.99; Rimmel

Soft Kohl Eyeliner Pencil Pure White, $7.49; MCoBeauty

Cheek & Lip Tint in Blush Red, $13.99; L’Oréal Paris Volume

Million Lashes Balm Brown

Mascara Boxed, $25.49; Giorgio

Armani Si 50ml EDP, $129.99

BEAUTY FORECAST

Dramatic disco eyes, shimmery fi nishes and Tumblr-inspired looks are just a few of the key trends for autumn

Ombre renaissance and shagadelic locks

Just as quickly as ombre hair faded in popularity comes its unexpected revival. This autumn, expect to see everything from subtle, lightened locks to extreme contrast between the midlengths and ends. Balayage can also brighten your overall look and requires far less upkeep than

PROFESSIONAL QUALITY

TEETH WHITENING IS A LOT MORE ACCESSIBLE THANKS TO THIS DIY HOME EDITION WHITENING ACCELERATOR FROM SWS, WHICH USES ULTRASONIC TECHNOLOGY TO PROVIDE A SAFE, QUICK FIX TO WHITEN YOUR TEETH WHEN YOU’RE ON THE GO.

WE LIKE Sparkling White Smile Teeth Whitening DIY Kit, $159.99

traditional highlighting. Those with greys can also extend time between appointments with a root powder. Another major hair trend is the layered cut, especially a shaggy bob paired with a sweeping fringe for that ultimate Blondie moment.

WE LIKE L’Oréal Paris Magic

ReTouch 2 Dark Brown, $15.49

After gaining traction on the runways, tangerine lips are hitting the beauty mainstream. To recreate the look, take your preferred orange-red lip shade and blot it on to your lips using the warmth of your finger or with a lip brush, focusing the pigment in the centre to create a soft, gradient effect. To elevate the look further, top it with a clear gloss for a reflective, just bitten look.

WE LIKE Revlon Colorstay Suede Ink Lip in Feed the Flame, $24.99; Rimmel Oh My Gloss Clear, $13.49

Disco inferno

Fresh off the heels of Amazon Prime’s Daisy Jones & The Six comes another much anticipated ’70s revival: disco make-up. Elongated, dramatic eye make-up featuring shimmer to the brow bones, contrasting cut creases and feline shapes are making a regular appearance on the red carpet. Much like mod make-up, dramatic lashes add a wow factor to this look, so opt for multiple coats of lengthening and volumising mascaras.

Alternatively, false lashes work equally well for this trend. What is great about disco beauty is that it’s maximalist in every sense of the word, so buck traditional beauty rules and pair your eye look with an equally dramatic lip colour and blush. It’s also important not to skimp on shimmer, and with reflective highlighters gaining popularity again, this step shouldn’t prove too difficult.

WE LIKE Covergirl

Trunaked Eyeshadow Palette Desert Heat, $19.49; MCoBeauty Glued False Lashes Ready to Wear, $14.99

IT’S ONE OF THE MOST OVERLOOKED STEPS IN BEAUTY ROUTINES, BUT PRIMERS CAN PLAY A MAJOR ROLE IN HOW WELL YOUR MAKE-UP PERFORMS. L’OREAL’S TWO NEW PRIMERS ARE DUAL PERFORMERS, CONTAINING COMPLEXIONENHANCING ACTIVES THAT HELP TO MATTIFY THE SKIN AND BLUR PORES.

WE LIKE L’Oréal Paris Prime Lab 24H Pore Minimizer Primer and 24H Matte Setter Primer, $28.49 each

@MATTHEW FISHMANBEAUTY

How to

GRAPHIC EYELINER

Use bold colours and sharp lines to make your eyes the main event

Words Hayley Hinze

The power of two

Two lines shape any eye type and meet in a wing for an uplifted look. According to Beauty Boss Business make-up expert Melanie Burnicle, it’s easy to create. Start from the outer corner and draw the first line along the bottom of your eyelid. For perfectly angled wings, hold a brush or pencil from the edge of your nose to the outer edge of your eye. Draw dots as a guide or trace the wing along this angle. For the second line, start at the middle or outer corner of your eye, and shape a line that sits just above your natural socket line. Both lines should meet at the wing.

Let’s get things straight

Ditch the curves for a striking straight look. Add multiple lines and fun colours to make this high-fashion look your own. Symmetry is key, so Melanie suggests these hacks to get your lines level and looking good. Most eyes aren’t symmetrical, so look straight at the mirror to assess your natural shape. Line the upper lash line, then extend the wing out in a straight line from the outer corner — wing length is up to you!

Siren eyes

For a dramatic and elongated eye, this look combines graphic eyeliner and smoky eye. It’s all about the dark liner and half-wing. This creates a sultry party vibe, according to make-up artist Ellen Malone, of @askellenbeauty. Starting from the outer third of your eye, create a wing and

duplicate this along your socket line and join to the bottom line. Use a dark eyeshadow to create a half-circle shape that pulls out around the eyeliner and swoops to meet the end of your brow. Take the transition higher if you have hooded eyes. Add heavier liner to the inner corner for an elongated effect.

WE LIKE Maybelline Eye Studio Gel Pot Liner Blackest Black, $15.49; Revlon Colorstay Liquid Eye Pen Classic, $21.99; Covergirl Trunaked Smoky 820, $19.49; W7 Fixing Spray, $4.99 (not pictured)

BELLA HADID

LAYERED EFFECT

Reinvigorate your wardrobe with timeless denim pieces, notes of spicy saffron and wear-anywhere accessories for endless versatility

Compiled by Anna Byrne

CLOCKWISE FROM TOP LEFT Long-sleeve shirt, $49.90, uniqlo.com/au; Maika shirt dress, $249, au.elkthelabel.com; Double-breasted oversized coat, $449.95, scotch-soda.com.au; The Daisy high-rise paper bag trousers, $299.95, scotch-soda.com.au;; Croc chocolate tote, $49.95, sussan.com.au; Dulcy red boot, $280, wittner.com.au; Chocolate tort aviator sunglasses, $95, rhodincollection.com; Tovi jean, $179, au.elkthelabel.com; Classic leather trainers, $140, reebok.com.au; Mon Reve Dolina bracelet, $219, narvi.com.au

CLOCKWISE FROM TOP LEFT Denim shacket, $119.99, cereslife.com; 9-5 mini dress, $379, torannce.com; Heart fob necklace, $279, murkani.com.au; Ella petite boyfriend blazer, $99.99, forevernew.com.au; The Logo tote bag, $29.95, totemodern.com; Textured heeled boots, $259.95, witchery.com.au; Wide leg pocket jean, $129.99, cereslife.com; Suede knee-high boots, $379.95, witchery.com.au; Wilde skirt, $349, husk.com.au; Baker boy wool hat, $159.95, scotch-soda.com.au

MIX ’

MATCH

From olive to khaki, fresh tones of green bring versatility to cooler days

CLOCKWISE FROM TOP LEFT Graphic crewneck, $99.95, scotch-soda.com.au; Rival Stamp X MP Mesh Cap $44.95, au.brixton.com; Corduroy quilted jacket, $339.95, scotch-soda.com.au; Heist beanie, $34.95, au.brixton.com; Crew neck long-sleeve T-shirt, $19.90, uniqlo.com/au; Corduroy wide-fit work pants, $169.90, uniqlo.com/au; Club C vintage sneakers, $160, reebok.com.au; The Brevite backpack, $187, shopbop.com; Exploris sneakers, $280, thenorthface.com.au; Calvin Klein CK Free For Men 100ml EDT, $34.99; Dark black jeans, $159.95, levis.com.au

Compiled by Anna Byrne

the new fragrance for women

PERFUMED PERFECTION

New season, new scent! Change it up for a fresh feel and to create a new and lasting impression

CLOCKWISE FROM TOP LEFT Sarah Jessica Parker Lovely 100ml EDP, $29.99; Kylie Minogue Darling 75ml EDP, $29.99; Calvin Klein Euphoria For Women 100ml EDT, $69.99; Ariana Grande REM 100ml EDP, $59.99; Calvin Klein Euphoria For Men 100ml EDT, $49.99; Joop Homme 125ml EDT, $39.99; Jimmy Choo Man 200ml EDT, $129.99; FCUK Friction Him 100ml EDT, $19.99; Burberry Brit For Women 100ml EDT, $79.99; Yves Saint Laurent Mon Paris 30ml EDP, $89.99

STRAIGHT LASHES?

TRY THE CURLER

BIG BOUNCY CURL VOLUME

COLOSSAL CURL BOUNCE

VOLUME MASCARA

CURVED BRUSH CURLS UP EVERY LASH

MEMORY CURL FORMULA FOR 24H WEAR

SHORT LASHES?

TRY THE LENGTHENER

LIMITLESS LENGTH + FULL VOLUME

LASH SENSATIONAL

SKY HIGH MASCARA

FLEX TOWER BRUSH REACHES EVERY LASH

FORMULA WITH BAMBOO EXTRACT & FIBERS

SPARSE LASHES?

RUSH

TRY THE LIFTER

LONG LIFTED VOLUME

FALSIES LASH LIFT

VOLUME MASCARA

DOUBLE CURVED BRUSH

LIFTS LASHES FROM ROOT TO TIP

FIBER-INFUSED FORMULA FOR SALON LASH LIFT EFFECT

Pia Muehlenbeck WOMAN of INFLUENCE

Words Charlotte Brundrett

As one of Australia’s founding online content creators, Pia Muehlenbeck is perhaps the closest thing we have to social media royalty. But there’s much more to the effervescent 31-yearold than her engagement rate.

With husband and business partner Kane Vato Muehlenbeck, Pia has cultivated an impressive online community, with more than 3.6 million following the Gold Coast pair’s adventures on social media, YouTube and Wine Time podcast.

“I still pinch myself every day that I get to do this for work, and the fact I get to travel and do all these incredible experiences with my husband is so special to me,” Pia says.

“We’ve been together for 12 years and married for the past four, so our whole journey with social media has been something that we’ve experienced together.”

It’s no secret that social media can be a lucrative industry if you

know how to leverage it, and Pia’s pulling power has garnered some incredible opportunities over the years, from luxurious work trips to Monte Carlo and the Maldives to meeting big names such as pop icon Rihanna.

“I think in our industry you really have to be fluid and open to moving with the times,” Pia says.

“Some people dig their heels in the sand and avoid trying new things, but I always say, ‘Why not just give it a go?’”

It’s that go-getter mentality that has ultimately led to the couple’s online success, as they delved headfirst into content creation when it was just starting to take off.

“The whole social media industry was a completely different landscape when we got into Instagram around 2015. Back then it was a very scaledback platform: no IGTV, no stories or reels; literally just a grid of photos,” Pia says.

Often considered the glory days of social media, the early years of Instagram provided fertile ground for reaching a global audience and building a considerable following as the platform was far less saturated and competitive.

However, being an original influencer had its own set of challenges and, according to Pia, the pair had to hustle to secure business and evaluate the viability of content creation as a career, all the while dealing with naysayers.

“In those early years there were only a select few businesses that were even allocated a marketing budget and often you had to explain or justify your role to brands,” Pia says.

“Now it’s a complete 180. There are so many opportunities for content creators, and social media is much more integral to various marketing strategies. We’re at every fashion week around the world, every launch campaign; every brand now has

She was a “bit of a nerd” growing up. Now the lawyer turned influencer is living a life of glitz and glam — her mega rise due in no small part to her go-getting attitude

“SOME PEOPLE DIG THEIR HEELS IN THE SAND AND AVOID TRYING NEW THINGS, BUT I ALWAYS SAY, ‘WHY NOT JUST GIVE IT A GO?’”

a marketing budget for social media content creation and there’s a level of respect in the wider media community that wasn’t always there.”

While TikTok has emerged as the social media platform to watch, Instagram continues to be a major player, last year soaring to more than two billion monthly active users.

The power of social media platforms such as Instagram has led Australia’s Therapeutic Goods Administration to crack

down on influencers in a bid to regulate sponsored posts and product endorsements and reduce public misinformation.

Pia notes there are more influencers these days and also more brands that want to work with them.

She has these tips for those keen on a career in the field.

“For those starting out in content creation, my advice is to concentrate on something you really like doing, focus on the

quality of content, the quality of community and to not get disheartened by the numbers,” she says.

Online trolls have been an omnipresent source of irritation on social media, but Pia says she’s fortunate to have a supportive community behind her.

“My tip for dealing with blatantly mean comments is,

“I still put my degree to use. Things like handling contract negotiations, corporate governance and so forth are a lot easier when you know what you’re doing,” she says.

And because she’s often on a tight schedule, the Bondi Sands ambassador has adopted a less-is-more approach to beauty.

“On a day-to-day basis, I’ll apply a tinted moisturiser, SPF, some bronzer everywhere, a little mascara and then I’m good to go,” Pia says.

She’s also a passionate advocate for skincare.

honestly, to ignore it and move on,” she says.

“I’m a business woman. I’m busy and, frankly, I don’t have time for this to occupy my mind any more than it deserves.

“Having that mindset for years and years has allowed us to cultivate a community that’s really friendly because the meanies just aren’t there.”

Right now, video content is leading the charge, which Pia and Kane have naturally leaned into as seasoned YouTubers. But the couple also credit their success to combining their unique skill sets.

“We bring completely different skills to the table,” Pia says. “Kane’s a quintessential creative: a designer, photographer, creative director — those are the areas he really excels in. Whereas I basically just read through our contracts!”

Before creating content, Pia spent six years earning a law degree, getting honours, and becoming a practising lawyer before ultimately deciding it wasn’t her true passion.

“My mum’s a retired paramedical esthetician, so she instilled good skincare practices in me from a young age,” says Pia, who is also a Cetaphil ambassador.

“I particularly love Cetaphil’s Optimal Hydration range. It’s great for sensitive skin, is super hydrating and it doesn’t aggravate or cause breakouts.”

Having emigrated to Australia from Germany at eight years old, Pia adapted to the Gold Coast lifestyle as quickly as she picked up the language.

“I was a bit of a nerd growing up and was dedicated to my studies and excelling at school,” she says.

“(But) active lifestyles are ingrained in Gold Coast culture, so it’s something that (Kane and I) like factoring into our lives.”

It’s set to be a busy year for the couple as they make their foray into the world of property development.

“Creating a real estate development company and starting our first project this year has been incredibly daunting and exciting,” Pia says.

“We’re working with one of Australia’s most amazing architects and it’s going to be

“I WAS A BIT OF A NERD GROWING UP AND WAS DEDICATED TO MY STUDIES AND EXCELLING AT SCHOOL.”

PIA WEARS MATTEAU DRESS

so incredible. We’re aiming to document it all on YouTube.”

As for where they plan to travel to next, Pia is eyeing a cruise to Antarctica, much to her husband’s anguish.

“Kane’s not a strong swimmer and isn’t a fan of the cold, but I’m confident I can sway him. A life ethos we try to live by is to collect memories, not things.”

The couple’s life motto extends to using their social media presence for good by supporting causes close to their heart.

“We’re keen to get involved in a wildlife conservation project in Borneo that helps endangered orangutans,” Pia says.

“Kane and I are such animal lovers. We want to help in any way we can including using our platform to get the message out there.”

PIA WEARS CAMILLA AND MARC SUIT; INSET: SCANLAN THEODORE DRESS

Go behind the scenes of Pia’s cover shoot.

CRYING out for CHANGE

Women are suff ering from violence in epidemic numbers, and the government has launched a new plan to tackle the issue. But why is domestic violence so widespread in the fi rst place?

Words Charlotte Brundrett

Violence against women is a big problem in Australia.

Statistics show one in four women have experienced physical or sexual violence by an intimate partner since the age of 15.

And about one woman a week is murdered by her current or former partner.

Many women suffering domestic violence keep quiet about what they’re going through.

“Domestic violence is quite hidden in Australian society,” University of Melbourne co-chair in family violence prevention Professor Kelsey Hegarty says. “A lot of people are ashamed about it and consequently they don’t talk about it.”

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According to White Ribbon Australia, violence against women occurs across cultures and communities and takes many forms, including physical, sexual, emotional and financial abuse.

Research shows the two major reasons for violence against women across the world are: the unequal distribution of power and resources between men and women; and rigidly defined gender roles.

VicHealth notes most Australians do not have attitudes that support violence against women, however its 2013 research found one in five Australians thought “men should take control in relationships and be the head of the household”. And more than one in four thought women “prefer a man to be in charge”.

“The thing a lot of people don’t realise about abusive relationships is they don’t always lean into stereotypes,” Rory says.

“I became really good at masking what was happening to me behind closed doors and when I finally left that relationship, my friends felt blindsided.”

Domestic violence can stem from learned behaviour, and

schools across the country are aiming to offset the problem through programs encouraging respectful relationships.

While Prof Hegarty welcomes the programs, she believes the solution is multi-pronged.

“It’s great to see kids being taught what a healthy and respectful relationship looks like at school, but if they’re returning to a violent home environment, it’s harder to counter such behaviour and this is why it needs to be tackled from multiple angles,” she says.

Prof Hegarty believes all of us need to step up to the challenge — “from the

community and family and friends to health practitioners and specialist areas”.

“Some of the work we do involves pivoting to the perpetrator … and an early intervention can help them recognise the harmful nature of their behaviour while it also opens them up to the potential of change,” she notes.

She says tackling domestic violence “can’t just involve a justice response, a health response or a primary prevention response”.

A holistic approach is required. “We need all these things to be happening simultaneously,” she says.

*Not her real name

Rory* has used her experience as a survivor of domestic violence to highlight that abusive relationships happen in plain sight more often than not.

As part of the plan’s first phase, $1.3 billion will help fund prevention campaigns, early intervention, response measures and recovery for support victims.

In recent years, online communities such as The Red Pill and the incel (involuntarily celibate) movement have become a drawcard for misogynistic views, while viral personality Andrew Tate has used his platform to spread his view that women belong at home and are men’s property, and rape victims bear some responsibility.

Why male domestic violence is so stigmatised

Domestic violence in Australia is overwhelmingly experienced by women, but at least one in three victims of intimate-partner violence are male, while an equal proportion of men and women experience emotional abuse from their partners.

White Ribbon Australia director Allan Ball says one reason domestic violence remains widespread is outdated gender stereotypes.

“Social media is one of the single biggest forms of information that young people have in modern Australia, and the messaging they’re absorbing isn’t something to be flippant about,” Allan says.

Domestic violence towards men often carries different stigmas, roadblocks and repercussions compared to female victims.

BEAUTY FORECAST FEATURE

“The reason it remains such an issue is that the drivers of violence — particularly this notion of what masculinity should be — are still very much idolised in Australian culture. It also comes down to men not being genuinely connected to the issue of women’s safety,” Allan says.

“The majority of non-violent Australian men are also complacent and silent on the issue of domestic violence, and our goal at White Ribbon is to equip them with our digital tools and resources as a gateway to becoming better informed and helping eradicate the problem.”

An emerging issue thought to be influencing violence in Australian men is the proliferation of toxic, misogynistic views on social media.

Need to speak to someone?

“We’re running a You Can Ask That program across schools and you know what they’re mainly asking us about? Andrew Tate. The ripple effects of his rhetoric are a leading cause of conversation among Australian men and what we need to do now is double down — as media, as organisations and as regulative bodies of Australia — in order to find an acceptable alternative.”

According to Allan, promoting positive role models, messages of kindness and inclusion, and calling out questionable behaviour are just some ways Australians can reduce the spread of toxic views.

“We don’t have control over social media algorithms so it’s important to think outside the box,” he says. “Even something as simple as sharing a quote from your favourite feminist or calling out misogyny when you see it can have a massive flow-on effect.”

CONTACT THE NATIONAL DOMESTIC FAMILY AND SEXUAL VIOLENCE COUNSELLING SERVICE ON 1800 RESPECT (1800 737 732) OR CHAT ONLINE UNDER 25? CONTACT THE KIDS HELPLINE ON 1800 55 1800 OR CHAT ONLINE HELP IS ALWAYS AVAILABLE. IF YOU REQUIRE IMMEDIATE ASSISTANCE, PLEASE CALL 000

Outdated gender roles spread the implication that men who experience violence from their partner or show vulnerability by seeking help are somehow less masculine in doing so, while male victims of partner violence are two to three times more likely to never share their experience.

Efforts are slowly but surely coming into place to offset this, with a number of male-targeted mental health advocacy groups spreading around Australia.

Organisations such as MensLine Australia and Dads in Distress are just two prominent support services challenging gender roles while opening up the conversation around partner violence towards men.

The federal government recognises violence against women and children is “a problem of epidemic proportions” in Australia and has introduced a national plan aiming to end it by 2032.

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WORKPLACE WOES

What to do when your boss is the bully

Words Hayley Hinze

Being bullied is challenging, but add workplace politics, power dynamics and a boss who is the perpetrator and things get more complicated.

Whether it is you or a colleague being bullied, there is always a pathway to shut it down. The Upstander Leader author Jessica Hickman says it starts with turning bystanders into upstanders.

“Unfortunately, there will always be the bullies and their targets, but there are also the witnesses who see toxicity play out and can shift the power dynamic,” she says.

Jessica was bullied by her boss for more than three years and from this experience founded the Upstander Movement to foster healthy workplaces. She hopes to give people the initiative to speak up when something’s not right.

“The power is with the people,” she says. “A lot of people turn a blind eye, either because they’re worried about being bullied themselves or because they don’t know what to do.”

How to identify workplace bullying

The first step is acknowledging the behaviour.

Bullying is ongoing and it is this persistent nature that sets it apart from similar one-off behaviours.

According to Australia’s Fair Work Commission, bullying is where one or more people repeatedly behave unreasonably towards a worker or group of workers in a way that risks health and safety.

“The bullying can start with subtle things like setting unrealistic work tasks, micromanaging workloads and undermining your efforts,” Jessica says.

“They can be hard to prove but ultimately in our body we feel uncomfortable if it’s happening to us or we see it happening to others.”

But what if your boss is just the “tough love” type?

Organisational psychologist Dr Amanda Ferguson says it is bullying which crosses the personal line.

“Tough love makes rational sense and pushes us to do better. It may be stressful but it’s professional versus personal. Bullying is typically unfair, irrational and feels more personal,” she says.

To further complicate things, there are different types of bully bosses — both of whom cause the same harmful outcomes.

“There are overt and covert bullies,” Dr Ferguson says. “Overt ones are more obvious and aim to win, put people down, intimidate, threaten and punish.”

Jessica says her boss would swear, shout and make her feel incompetent at her job. It even got physical.

Best prac ce

How you and the company you work at can create an upstander culture:

OBSERVE

Notice relationship dynamics and body language.

LISTEN

“I was humiliated, called names, shouted at and even had a folder thrown at me. He made me feel like I was incompetent at my job, even though I was succeeding and winning awards.”

Then there are covert bullies, which Dr Ferguson says are the gaslighters and blame-shifters. This was the case for Mia , 23, who was gaslit by her boss into thinking her response to bullying was an overreaction.

“My boss called the whole team into a meeting after weeks of her devaluing my work and excluding me — I thought someone had noticed it and spoken up,” Mia says.

“Instead I was humiliated, told I needed to apologise and was overreacting. She later texted me, claiming I was making myself anxious and making the situation bigger than it needed to be. I was told to keep my feelings confidential.”

How to report a bully boss

It’s tough reporting a bully, and tougher again when the person you are reporting can control your source of income.

Whether reporting your own experience or something you

have witnessed, first try the company’s human resources (HR) department and employee assistance program (EAP).

“Sadly, HR and EAP aren’t always able to help,” Dr Ferguson notes. “If you’re reporting on someone’s behalf, you could go with the colleague to HR as support.

“But recognise that depending on how toxic the culture is, this could put you at risk of being bullied.”

If you are the victim, Jessica recommends turning to a trusted person outside of the organisation. “People get disappointed because managers, leaders and HR can be avoidant, put it into the too-hard basket and become bystanders,” she says. “If that happens, I recommend getting help outside of the organisation.”

It is also important to document everything — the time, place, witnesses and emotions you felt from each bullying incident. This information is also needed to submit a bullying claim through the Fair Work Commission. It is not a compulsory pathway, but may be an option if issues can’t be resolved within your organisation.

Consciously listen to colleagues and to your instincts, too.

LEARN

Make the effort to understand things that impact individuals at work.

UNLEARN

Ditch unconscious bias, toxic mindsets and beliefs.

LEAD THE WAY

Make empathy, ethics and equality the bedrock of workplace culture.

How to spot red flags

Looking for a new job? Watch for signs of a toxic workplace.

“Try to connect with someone who has experience working in the organisation you’re applying for and ask them about the culture,” Dr Ferguson says.

“In interviews, ask questions like what hours the boss works, whether there is time off in lieu of overtime, and ask about their bullying and psychological safety policy to see how aware they are.”

*Not her real name

Harne a

POSITIVE MINDSET

positive mind can equal a healthy heart.

A study by John Hopkins University found people with a family history of heart disease were one third less likely to have a heart attack if they had a positive outlook.

And the health benefits of a sunny disposition don’t end there. A University of Kansas study found that smiling reduces blood pressure in tense situations.

A smile a day keeps the doctor away. Here’s how having the right mindset can be the key to health and happiness

Siobhan Duck

What’s more, the Mayo Clinic says positive thinking and optimism may deliver you a longer life span and less risk of dying from cancer, cardiovascular disease, stroke, respiratory conditions and infections.

The physical rewards that come with an optimistic mindset come as no surprise to former Cronulla Sharks NRL player and Flow Athletic founder Ben Lucas.

“Optimism is not positivity; optimism is effectively saying, ‘Hey, this is tough, but I believe in my tools and my inner drive to find a way through it’,” she explains.

Having a helpful mindset doesn’t mean you will never have another bad day, get angry or feel sad again. Rather, Emma says, it’s about shifting your innate responses to those moments so that, after a bad day at the office, you don’t

“For example, some studies have found an increase in positive emotions leads to higher levels of happiness, faster psychological growth and higher levels of resiliency,” Jana says.

Practice makes perfect

An improved mindset might take some time, but it will happen.

YOUR BEST SUMMER: JADE’S ALL-OVER GLOW

Ben says elite sport teams have had psychologists and mindset coaches on staff for years because they recognise the right attitude will “help to give an athlete the winning edge over the competition”.

“You can have all the skill, speed and endurance in the world but if your mindset is not right, that may stop you from achieving your goals and/or it may stop you from being as good as you can possibly be,” Ben says.

High Performance

Mindfulness founder Emma Murray has helped AFL footballers, cricketers and race car drivers shift their mindset to achieve success both personally and professionally. She advocates an optimistic outlook.

reach for a bottle of wine, shout at the kids or order up big on Uber Eats — but use them as motivation for the gym or taking some time out for mindfulness.

“I get it wrong more than I get it right. And I teach this stuff,” she says, with a laugh.

“Our mind wiring is powerful. It’s there to keep us alive. You know, it’s not about getting it right all the time. It’s about being able to have that awareness when you can get it right and learn from it. So next time you can do a little bit better.”

Counsellor and The Curious Life podcast host Jana Firestone says there is a lot of research demonstrating links between mindset, health and happiness.

“It also reduces cortisol levels, inflammatory responses to stress, and stroke. In fact, several longitudinal studies even document a clear link between frequent positive emotions and longevity. The research shows that shifting our mindset and being able to maintain a positive outlook in life has lasting health, psychological and career benefits.”

Of course, none of this means walking around wearing rose-coloured glasses, and Soul Alive founder and meditation expert Luke McLeod cautions that happy thoughts will only get you so far.

“A positive mindset can certainly help but an aware mindset is much better,” he says.

“Being delusionally positive can be just as bad as having a negative mindset because life’s not like that.

“If there’s a situation that requires you to really question and be sceptical about it, then do so. Blind positivity can lead to people really taking advantage of you. An aware mindset sees things as they are: the good and bad — which then puts you in the best possible position to respond.”

Like any skill, Jana says, attaining a winning mindset is something that takes practice and perseverance. But, she adds, it is worth the effort. “I have seen people flourish in countless ways, through a positive mindset. From steering away from unhealthy relationships and into beautiful ones, to shifts in career and vocational paths, but most importantly, the most significant transformations have come from the evolution of self-worth.”

Discover positive mindset strategies to win at work.

“IT’S ABOUT BEING ABLE TO HAVE THAT AWARENESS WHEN YOU CAN GET IT RIGHT AND LEARN FROM IT. SO NEXT TIME YOU CAN DO A LITTLE BIT BETTER.”

Sari, 24, might not be a household name just yet, but the content creator and television star is well on the way.

Sari blew up on TikTok at the height of the pandemic after she used make-up tutorials to share stories of her heritage and First Nations history.

Three years on, she boasts about 240,000 social media followers and last year made her small screen debut on reality dating series The Real Love Boat Australia

Sari is the first Torres Strait Islander woman to ever feature on reality TV.

Jumping into the world of television was no easy feat for the self-described introvert, especially as reality shows often open the floodgates to online trolls and public criticism. But she has no regrets.

“One of the reasons I decided to appear on The Real Love Boat Australia was because it was an opportunity that forced me out of my comfort zone,” she says.

“I’m glad I did it because I learned so much about myself and what working on television actually entails.”

SARI-ELLA THAIDAY

Meet the Erub, Saibai and Yidinji TikTok and reality TV sensation from Cairns

Words Charlotte Brundrett

Creating beauty content helped Sari

find her voice online and became her gateway into TikTok.

One aspect of Sari’s life that is far from glittery is the incessant internet trolls and keyboard warriors, which are normalised daily encounters for Sari and fellow content creators.

“Honestly, I think a lot of people just accept that online hate is here to stay, but so much more could be done to reduce the negativity. It’s not something that anyone should be subjected to, regardless of their profession or whether they post TikToks,” Sari says.

“I think it’s important to avoid getting complacent and to call out and report (the bullying) when you see it.”

Thankfully, Sari’s haters are substantially outnumbered by her supporters, many of whom have championed her for creating a beauty space for First Nations Australians and advocating for greater representation in Australian media.

“If the right opportunity comes along, then of course I’d be keen,” she says. “One thing that I’m really big on is not limiting myself, especially when it comes to furthering myself personally and professionally.”

“I’ve always had an interest in make-up and skincare and previously worked as a make-up artist, so delving into beauty on TikTok felt like a natural progression for me,” she says.

“Having an online presence in beauty has connected

me with brands that I actually use and rave about, such as CeraVe, and I’m also continuously being challenged to create new and inventive looks.”

One of Sari’s current favourite make-up techniques is using glitter hair spray as a finishing spray over the body and face. “The glitter spray technique gives such a cool, eye-catching finish to the skin. I love it,” she says.

While representation still has a long way to go, Sari is happy to see major networks and brands finally taking note and showing initiative by embracing diversity reflecting all Australians. And she is proud to be a part of that.

“Visibility is a huge motivator for me and it’s one of the reasons I overcame my nerves and went on television in the first place,” she says. “It wasn’t just to prove to myself that I could do it, but to show other First Nations and people of colour that there’s space for us on screen, too.”

Although Sari left the dating series without a new beau, the experience opened her up to the prospect of doing future TV or film work.

ant to know the simplest way to make the world a better place? Try a little kindness.

It connects us faster than social media, is cheap but hugely rewarding, and can create an impact that can last a lifetime.

Black Dog Institute psychologist and clinical registrar Georgia Ashworth says humans are social beings “and being kind brings people closer and makes it more likely that our relationships will be healthier and longer lasting”.

Headspace app meditation teacher Kessonga Giscombe says while people’s motivations for demonstrating kindness might vary, most are based on making a positive difference.

“For some, it may be a desire to send positive energy out into the world to counter negativity and stress. For others, it may be about improving health and spreading happiness,” Kessonga says.

POWER KINDNESS in

Words Dimity Barber

Helper’s high Georgia says kindness is as good for the giver as it is for the receiver, delivering a host of emotional, psychological and physical health benefits.

questions such as, ‘Am I jumping to conclusions here?’ can help to encourage greater understanding and kindness towards others,” she says.

WYOUR BEST SUMMER: HAIR HACKS

“Being kind has been shown to reduce stress, anxiety and depression,” she says.

“It also activates the brain’s pleasure centre, creating the ‘helper’s high’, or a feeling of reward.”

Georgia says being kind or even just observing kindness releases beneficial chemicals in the brain.

“Kindness stimulates serotonin, the feel-good chemical, which stabilises our mood and makes us happy,” she says. “It also releases the love hormone, oxytocin, which bonds us, creates a feeling of warmth and is great for heart health and self-confidence.”

Spread the love

Georgia says the best way to be kind is to tap into empathy.

“By putting yourself into the shoes of others, you’ll come to see what they need and how you can best offer them kindness,” she says.

Letting go of judgment also improves our capacity for kindness. “Asking yourself

Kessonga recommends actively looking for moments to be kind.

“It doesn’t have to be grandiose. It can be as simple as picking up litter, giving a compliment or paying for someone’s coffee,” she says.

Kindness Factory founder Kath Koschel says kindness is contagious. “Seeing kindness almost always motivates someone to engage with it themselves,” she says.

But the Kindness author says we can’t truly be kind to others until we are kind to ourselves.

“Give yourself a little bit of love — grab your favourite coffee, pat a dog or call someone you’ve been wanting to catch up with for a long time,” she says. And remember — practise makes perfect. “Like anything we do, the more we do it, the easier it becomes,” she says.

Nothing left to give? Here’s how to reclaim your emotional mojo.

For Abbie Williams (below), who has struggled with depression and anxiety since her teens, a letter from her grandmother changed her life.

“Something about physically opening it and reading handwritten words from the other side of the world had a really positive impact on me,” she says. “That’s when I decided I wanted to give that feeling to other people who were struggling.”

In 2018, Abbie launched Letters of Hope, a charity spreading kindness through handwritten letters with words of empowerment, coping strategies and support resources.

“I still remember getting feedback from the first letter I wrote and it was an amazing and rewarding feeling to know I had made such a difference in someone’s day.”

Sometimes it is the little things that make all the difference.

When you do good deeds and consider others, you reap a raft of surprising rewards yourself

The House of Wellness

TV co-host talks to Sarah

and Megan Dickinson about their mission to help young women

OWN

Sarah Roughead grew up in country Victoria where there was little support to help navigate the teenage years.

If there was any advice at all, the 33-year-old recalls, it came from mum — beyond that, any issues such as what was happening to not just their bodies but also their minds were rarely spoken about in families and communities.

“I experienced my own physical and mental challenges during my youth, which carried on into my early 20s,” says Sarah, mum to Pippa, 5, and Will, 2.

It was through her health struggles that Sarah met Megan Dickinson — a physiotherapist and nutrition and health coach who founded the Live Life Whole project.

With similar backgrounds, their friendship soon grew, as did their joint passion about women’s health and helping the many young women and girls still suffering in silence.

As a result, Sarah decided to team up with Megan as a business partner for the Live Life Whole project, which aims to equip teens and their

families with tools for physical, emotional and mental health.

“A big part of what we are hoping to do is to teach young women what is normal and what is not — getting them to trust in their body and what they are feeling,” Sarah explains.

“We want to encourage girls to stick their hands up and have the conversation with mum or dad or a supportive adult. To have (the girls) say, ‘Hey this doesn’t feel right and I think I need to get this looked at’.”

Following its launch last November, the project was

JACQUI FELGATE

Roughead

ABOVE

Sarah Roughead with her children, Pippa and Will, and program founder Megan Dickinson (left); FAR RIGHT Megan and Sarah (top) and Sarah with husband Jarryd and family.

“I EXPERIENCED MY

PHYSICAL AND MENTAL CHALLENGES DURING MY YOUTH.”Sarah Roughead

presented to 40 schools and 35 of them took it up. The program draws on the expertise of a range of health professionals, including a gynaecologist, endocrinologist, clinical psychologist, body image expert, sports dietitians and physiotherapists.

It is mapped into a deliverable format over six modules for students in years 7-10, with an online offering accessible to educators, coaches and parents.

Megan says by giving families knowledge and tools, they can know where to seek help — “and know they are getting the right information from credible health professionals”.

Sarah is married to retired Hawthorn AFL champion Jarryd

beating, skin cancer.

She notes that providing emotional support for girls is no longer a role that should be left to the females of the family — and one of the great joys of her life is watching the bond develop between her husband and daughter.

“For so long, many fathers had a strong physical presence: kick the football, play catch, let’s have a wrestle,” Sarah says.

“Now fathers have to be in tune with the emotional and physical needs of the child to nurture and support them. It’s not just about the mothers. It’s about making sure our daughter is just as comfortable talking about periods with Jarryd as she is with me.”

Sarah acknowledges conversations around periods can be difficult.

“There is such a negative stigma around periods,” she says.

“There is embarrassment, and (many girls) don’t want to get their period — I understand that. But removing the negative stigma and having these important conversations across all of the age groups and genders is a start.”

“I’ve been a physio by trade, working with young women, girls, mothers and those going through their pregnancy journey,” she says.

“I was hearing the stories of how these women lacked information about nutrition, sleep, stress and menstrual cycles. They just didn’t have a good understanding of their health and their bodies.”

The program tackles topics ranging from early detection of endometriosis, polycystic ovary syndrome and menstrual problems, to anxiety, depression and eating disorders.

For the duo, their involvement is immensely rewarding.

“I feel emotional about it because we know by helping one young girl we are helping an entire family,” Sarah says.

“(For example, one girl) couldn’t see a psychologist for six months because of the wait list and she was able to use our program as a bridging program,” Megan adds.

It’s hoped the program will be introduced into more schools this year.

“Ultimately, I think it will help fewer teens suffer in silence and more parents feel less overwhelmed when it comes to knowing where to go and where to seek help,” Megan says.

Roughead, who has had his own health battles after being diagnosed with, and then

Megan believes arming women and girls with the right information is imperative.

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RIGHT FORMULA e

What’s the secret to start-up success? Two women from a lauded business spill

Words Liz McGrath

Two-thirds of new Australian businesses in the decade to 2019 were founded by women. And with eight children between them and a lifetime of different career experiences, Kristina Scutella, Charlotte Chambers, Belinda Humphris and Miriam Weir have recently joined their ranks.

When these passionate mums banded together to create the infant formula startup Mumamoo — a challenge they liken to “climbing Mount Everest” — there was one thing they knew for sure.

“We’re four women, four friends, four mums, who are incredibly time poor but who absolutely trust each other and I think that’s been key,” says Charlotte, a mum of two boys.

the beans

The brand, which uses 100 per cent Australian cow’s milk and is available nationally at Chemist Warehouse, last year won the emerging business award at the South Australian Premier’s Food and Beverage Industry Awards.

It has also been voted 2023 best baby formula by consumer website productreview.com.au.

“Our core brand values are about supporting all parents, no matter what their feeding journey is,” Miriam, who also has two young sons, explains.

“While we advocate for the goodness of breast milk and breastfeeding, we’ve walked in the shoes of new parents and we understand that no two feeding experiences are the same.”

Busine advice

FROM MUMAMOO

Find an idea you’re passionate about

“I had to wean both my boys at six months to go back to work and I remember standing in the supermarket thinking so many products use milk and ingredients from overseas,” Charlotte says.

“All of us had our own feeding stories — Miriam had big babies and Belinda wasn’t able to breastfeed at all, and we understood there was a lot of stigma and shame around using infant formula.

“We’d met in our previous lives working in fashion and media, and when we saw a gap in the market for a premium Australian-owned and made formula, we knew that’s what we wanted to achieve.”

Choose your team wisely

“If you’d told me five years ago I’d be working in the infant formula space it would have seemed so wild to me, but the ability to work with a group of intelligent, smart and hardworking mums who are passionate about what they do and who respect and value each other is the best,” Miriam says.

Use challenges as a chance to upskill

“There was so much we didn’t know when we started out — grant applications, trademarking, all sorts of things — but we felt privileged to be

learning new things and how to apply them,” Miriam says.

Seek (and accept) advice

“We knew what we wanted to achieve but any start-up is hard and we’re mums, not scientists and nutritionists, so we leant very hard on some of the best pediatric specialists and infant nutritionists in Australia to develop our product. Be prepared to seek advice from the experts,” Charlotte says.

Communication is key

“Launching during Covid we learnt quickly that a business doesn’t have to be bricks and mortar; it doesn’t have to look a certain way. It’s about getting the right output and outcomes,” Charlotte says. “We lean quite heavily on digital platforms, using messaging services to communicate at all hours of the day and the night, but it’s a way of doing business that works around our families and kids.”

Remember to give back

A percentage of all sales from Mumamoo is donated to Perinatal Anxiety and Depression Australia (PANDA), something the team is passionate about. “It also feels great to know we’re supporting local farmers and the Australian dairy industry and creating jobs,” Miriam says.

LEFT TO RIGHT Mumamoo directors Miriam Weir, Kristina Scutella, Belinda Humphris and Charlotte Chambers.

Quick ways to BOOST IMMUNITY

Words Sarah Marinos

Now is the time to get your immune system fi ghting fit and ready to defend you from seasonal illness

It’s that time of year when you are more likely to start getting sick.

From March onwards, cases of flu typically start to rise. You may also find yourself visiting your GP or local pharmacy for treatments to relieve a pesky cold.

“As soon as autumn arrives, start looking at the things you can do to prepare your body for the harsher weather,” Dr Anthony Sunjaya, of The George Institute for Global Health’s respiratory division, recommends.

A strong immune system is key when it comes to avoiding viruses or ensuring they don’t stay around for too long. Here are some top ways to achieve

Make sleep a priority

“If you don’t get enough sleep, your body produces higher levels of stress hormones that cause inflammation, which has a negative impact on the immune system,” Dr Sunjaya says.

“Research suggests between seven and nine hours sleep a night is about right for adults.”

Studies have found being well rested increases the ability of our body’s immune cells to attack invading virus-infected cells. Research has also found that sleep deprivation suppresses our immune system, making it less effective.

Eat a healthy diet

You are what you eat and that certainly applies to your immune system and how strong it is — or isn’t.

Dietitian Dr Anika Rouf says there is no single miracleboosting nutrient.

“An array of nutrients can support our immune system including fruit, vegies, protein, grains and dairy,” the Dietitians Australia spokeswoman says.

“Include healthy fats in your diet because there is some evidence that they may enhance the response of immune cells and reduce inflammation. Nuts, seeds, oily fish and extra virgin olive oil are good sources.”

Red meat is a good source of protein and also lifts iron levels — low iron makes it harder for your body to fight infections.

Meat, along with fish and seafood, is also a good source of zinc, which helps your immune system function.

Eat foods containing probiotics, too, because there is growing recognition that gut health and immune health are closely linked, with good gut bacteria supporting the immune system.

Probiotics help maintain a balance of good gut bacteria, so include plain Greek yoghurt, kefir, sauerkraut and kimchi in your diet.

Naturopath Mim Beim says specific herbal preparations can give our immune system a handy boost.

“Some herbs help attack viruses and some have more of a preventative role,” Mim explains.

Preventative herbs include astragalus, echinacea and Siberian ginseng, plus shiitake and reishi mushrooms. Mim says they help improve the body’s fighter cells so the immune system is more robust.

Herbs that attack viruses include echinacea, Andrographis, Baptisia, Pelargonium and cat’s claw. Zinc and vitamin C

Stay hydrated

“Water plays a role in overall health and bodily functions and it makes up around 50 to 80 per cent of our body weight. So it’s essential for all processes in our body to run smoothly,” dietitian Felicity Curtain says.

are also important during colder months. Many of these herbs and vitamins are available in pharmacies or from a naturopath.

“The first weeks of autumn are the time to think about what you can do to help your immune system,” Mim says.

While it doesn’t directly protect us against fighting infection, it’s an important ingredient in staying well overall and is involved in carrying nutrients and oxygen through the body, eliminating waste and regulating temperature.

“In general, adults need eight to 10 cups of water a day and foods with higher water content, like fruits and vegies, also help with hydration,” Felicity says.

“SOME HERBS HELP ATTACK VIRUSES AND SOME HAVE MORE OF A PREVENTATIVE ROLE.” Mim Beim NATUROPATH

Go for a walk

It might be cold but getting outside can help reduce your risk of catching colds and flus.

“Enclosed spaces bring us into closer contact with people who may have infections. And warm rooms with poor ventilation spread infectious diseases, because droplets containing microbes stay in the air where they can be inhaled by someone else,” Dr Sunjaya says.

While you are outside, be sure to clock up some physical activity. A 30-minute daily walk will help lower inflammation in the body that can damage immune strength.

“Outdoor exercise is good and any exercise is better than none, because being sedentary increases the risk of problems like diabetes, which causes chronic inflammation and impairs the immune system,” Dr Sunjaya says.

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Ways to

FUTURE-PROOF YOUR HEALTH

toDown ear

Wellness Coaching

Australia chief executive Fiona Cosgrove.

Fiona says focus needs to be “learned from scratch” to help us avoid negative impacts on sleep, relationships and overall mental and physical health.

“Our brains haven’t evolved to deal with what’s coming at us in a FOMO-driven world characterised by information overload,” Fiona says.

“We’re addicted to screens and gadgets that provide constant stimulation and dopamine hits.”

She suggests slowing down by scheduling “flow” activities — where you are totally immersed. — and tapping into creativity

You may have heard of forest bathing (time in nature), but what about “soil bathing”? The Global Wellness Institute says this means being exposed to soil’s “bacterial and fungal richness”, which can impact everything from immune to mental health. The institute says farm experiences will become important in the wellness field, along with soulful nature experiences such as “awe” walks and wild swimming.

Understand your microbiome

With our exposure to the 24/7 news cycle, it can seem like the world is full of doom and gloom. Future Crunch chief executive Rebecca Maklad warns against tuning into “junk information”. “Instead of making us better informed, junk information causes us to walk around with the wrong risk map in our heads, feeling bad about the world and ourselves,” she says. She recommends “tuning our information diet to intelligent, fact-based optimism”. To help improve your mental health and wellbeing, choose “intentional, intelligent information”, such as thoughtfully curated books, podcasts and positive news articles.

Future Crunch co-founder and cancer scientist Tane Hunter says advances in microbiome testing will revolutionise health and longevity. Viome already offers at-home gut microbiome test kits to determine personalised nutrition and supplements. However, as Tane explains, your microbiome, or trillions of “tiny critters” (such as bacteria, fungi and viruses), extends beyond your gut to skin, mouth and other areas. He says microbiome samples can now pinpoint biologically relevant characteristics, including age, sex, “what antibiotics you’ve had during your lifetime, and cancer treatments you’ll respond to”.

GET TECHY WITH IT

Hi-tech wearable devices already do everything from measure our sleep patterns to monitor our heart rate.

But by 2030 you can expect even more technology, such as sensors under mattresses that share sleep data with exercise equipment, and smart fridges that suggest, “Don’t make coffee”. Other future high-tech health trends, according to an Ipsos market research report, include smart tattoos that change colour as they monitor metabolism, blood glucose and blood pressure; wearables and trackers that “hack our biology”; and 3D food printers.

As technology gathers pace and our focus shifts from treating disease to preventing it, here are some of the hottest wellness trends to check out

Words Shelley Thomas

The biggest barrier to wellbeing now and into the future is our collective inability to focus, according to

BONE APPETIT!

Foods in your fridge and pantry can boost your dog’s health and make delicious snack treats

Blueberries

These tiny nutritional powerhouses pack a punch as they are full of antioxidant vitamins, minerals, and fibre. Offer berries by hand — they can be a choking hazard if your dog gulps them without chewing.

Carrots

These vegies are rich in beta-carotene (converted in the body into vitamin A), vitamin C, minerals such as potassium, and fibre. Offer small amounts to allow your dog to adjust to the fibre intake.

Cooked carrots are great in meals, too —

cooking makes the beta carotene easier to absorb. Boil or steam but don’t add butter or salt. Potassium helps to regulate fluid balance, muscle contraction and nerve signals and may help reduce blood pressure and water retention. Fibre can help improve gastrointestinal health, control blood sugar levels and aid weight loss.

Fish

Protein rich and relatively easy to digest, fish is a good choice for dogs prone to gastrointestinal

upsets, allergies or intolerances to common pet food ingredients such as chicken. Try to poach or steam — don’t cook in too much oil, as this can cause gastrointestinal upset, and avoid seasonings. Also, beware of bones that can be a choking risk. All fish provides omega-3 fatty acids, but oily fish is especially rich. These essential fatty acids (necessary because your dog can’t make them for himself) reduce inflammation and help keep their skin and coat healthy. Consider wild-caught

salmon, sardines and mussels.

Pumpkin

High in fibre and vital micronutrients, cooked pumpkin is an exceptionally healthy snack. Pumpkin is a natural stomach soother that helps remove excess digestive water. Adding pumpkin is also a healthy way to bulk food without adding masses of kilojoules and is a rich source of potassium. For a small dog, start with half a teaspoon mixed in food, then increase up to two teaspoons.

RAVINDER LILLY Nutritionist and Complementary Medicines Australia communications manager

Liquid goodne

Bone broth is fast gaining popularity in the dog world.

This nutrient-dense broth is an excellent source of collagen, a protein found in the connective tissues of animal bones. Collagen aids the regeneration of the skin, hair and joints, and may even benefit the leaky gut. A leaky gut happens when there is a significant insult to the intestines, such as intestinal infection, trauma to the abdomen, exposure to toxins or a medication overdose, which can impair the barrier function of cells in the intestine.

Other chronic (longterm) causes include food allergies and the extended use of nonsteroidal antiinflammatory medications. Changes in the intestinal bacteria population may result in chronic inflammatory changes within the intestinal cells.

Bone broth is also rich in vitamins, minerals, glycine and glucosamine. Add to your dog’s food or serve warm separately — a serving is about 25ml broth for every 5kg in weight. If you’re buying a commercial brand, avoid those with salt, garlic, onion or chives, which can be toxic for dogs.

Just remember, these treat foods shouldn’t account for more than 10 per cent of your dog’s daily kilojoules.

WHY CAN’T I SLEEP?

My heart races and my fingers are tingling. I take deep breaths. In and out, in and out.

Lying in the darkness, I focus on my toes. Tense and release. Feel them sinking into the mattress. Then the rest of my foot. Tense and release.

I work my way up, unwinding each body part as I try to relax so deeply my brain has no choice but to drift off to sleep.

Despite my best efforts, my eyes flick across to the clock on my bedside table: 3am. I’ve been tossing and turning since 10.30pm and I have to be up at 6am for work. The familiar feeling of panic engulfs me once again. How can my brain betray me like this?

An issue for many

I’m definitely not alone. One in three Australians are sleep deprived and almost half of Australians have trouble sleeping three or more nights a week, according to a recent ResMed study. This can have a major impact on both your mental and physical health.

Sleep expert Dr Carmel Harrington says while the odd bad night’s sleep isn’t the end of the world, if you wake up feeling tired most days then you could have a sleep disorder.

“It could be insomnia, restless legs or something more serious like sleep apnoea,” Dr Harrington says.

What causes insomnia?

Dr Harrington says many factors contribute to our restless society.

“The average adult should be sleeping between seven and nine hours each night but many people don’t get that much because they don’t prioritise sleep,” she says. “Life gets busy and the easiest way to get more hours in our day is to sleep less.”

She also believes working from home plays a role in diminishing our sleep quality.

“The lines between work and home are becoming more blurred,” she says.

There is also a strong link between anxiety

It’s 2am and you are still tossing and turning. Insomnia can be anything from mildly frustrating to highly stressful, seriously aff ecting your quality of life. Here are some ways to tackle it

Words Pippa Salmon

and depression and insomnia, according to clinical psychologist Dr Elizabeth Mason.

“It’s normal to experience sleep disturbance during periods of stress. However, during these times people can begin to stress about their sleep itself,” Dr Mason says.

“It’s a vicious cycle because even after the stressor passes, the worry about sleep can remain.”

How to get to sleep

Lifestyle changes can improve your sleep quality.

Dr Harrington says it is important to disconnect from technology an hour before bedtime.

“We need to remove work materials, computers and televisions from our sleeping environment,” Dr Harrington says.

“Good sleep comes from establishing a sleep routine, exposing yourself to natural light, exercising gently during the day, plus eating and drinking well.”

Dr Mason recommends doing a “brain dump” before going to bed.

“Often when your head hits the pillow, it’s your brain’s first opportunity to process thoughts and worries from the day,” she says.

“Writing these thoughts out during the day can be really helpful.”

Help is at hand

If you are still experiencing insomnia, despite your best efforts, seek professional help.

Cognitive behavioural therapy (CBT) is the gold standard when it comes to long-term insomnia treatment. CBT is a type of psychotherapy that uses practical strategies to help you change unhelpful thoughts and behaviour.

“Our aim with CBT is to help people develop helpful thinking and behaviours, reduce sleep anxiety and improve daytime functioning,” Dr Mason explains. “The difficulty with CBT is that it can be difficult and expensive to access, as there are not enough specialised clinicians to meet the demand.”

In response to this, together with the team at St Vincent’s Hospital Sydney, Dr Mason developed a free online CBT course through This Way Up, an organisation providing digital mental health treatment.

“It’s a self-paced, clinically proven online program that teaches you psychological skills for managing insomnia,” she says.

Will this make your insomnia go away? Insomnia is a complex issue and unfortunately has no overnight fix. However, making simple changes to your thinking and routine can be life-changing.

For information about This Way Up’s insomnia program, visit thiswayup.org.au

Dr Elizabe Mason

CLINICAL PSYCHOLOGIST

“OFTEN WHEN YOUR HEAD HITS THE PILLOW, IT’S YOUR BRAIN’S FIRST OPPORTUNITY TO PROCESS THOUGHTS AND WORRIES FROM THE DAY. WRITING THESE THOUGHTS OUT DURING THE DAY CAN BE REALLY HELPFUL.”

It’s elemental

MAGNESIUM

JALA MOUSHI Community pharmacist

Magnesium is involved in regulating processes such as the building of protein, muscle and nerve function, blood glucose control and blood pressure regulation. It is needed for energy production, synthesis of DNA and antioxidants, nerve conduction, muscle contraction and normal heart rhythm, and aids in bone development.

A daily diet that includes magnesiumrich foods is optimal for disease prevention.

Magnesium can be found in dark green leafy vegetables (spinach), legumes, nuts (almonds, peanuts, cashews), seeds (pumpkin) and wholegrains as well as fish (salmon), beef and chicken. But food processing such as refined grains can lead to lower magnesium content. Water in the form of tap, mineral and bottled can also be a source of magnesium. But the amount is dependent on the source and brand. Poor dietary choices and processed food consumption are contributing factors to low magnesium. For example, processed white flour or rice — as opposed to less

processed options — is found to have lower magnesium by up to 300-400 per cent. Some commonly used herbicides have been found to inhibit the absorption of magnesium, too. Food preparation methods such as cooking and boiling can also reduce the magnesium content. Moreover, reduced magnesium absorption can occur in the face of vitamin D deficiency, which is highly prevalent in Australia. Regularly prescribed medicines can affect magnesium intake, as well as some conditions such as coeliac disease and Crohn’s disease, while smoking can reduce its concentration, too.

Low magnesium intake can lead to an increased risk of disease.

Deficiency levels are unlikely to produce symptoms as the body enters preservation mode when stores are low by limiting the amount excreted in urine and absorbing more magnesium from the gut.

Magnesium deficiency is often associated with low potassium and calcium levels, as well as a disruption to the body’s pH level. Since this interplay of metabolic disruption exists when we are deficient in magnesium, it can be

difficult to direct the instance of low levels to magnesium alone. The major clinical signs of low magnesium can include muscular, cardiac and electrolyte and mineral depletions. Research supports the use of magnesium in muscle cramping, migraine headaches, metabolic syndrome, type 2 diabetes, asthma, premenstrual syndrome and cardiovascular arrhythmia. Magnesium may also be considered for the prevention of cataract formation, and as an adjunct or treatment for depression. Speak to your doctor or pharmacist before taking supplements.

The recommended daily intake for Australian adult men is 400-420mg and for women it is 310-320mg, with the higher end for those aged over 30. Magnesium has not been shown to produce toxic effects when ingested in food, but in the event of taking doses in the upper limit, diarrhoea can be a sign of excess intake.

The most common forms include magnesium oxide, citrate, chloride, aspartate and lactate. Inorganic salt forms such as oxide provide a higher elemental magnesium dose but have limited absorption in the body. Effervescent oxide form is better absorbed than tablets. Magnesium hydroxide is poorly absorbed also, and thus used as an antacid for reflux. In comparison, organic sources such as citrate, lactate and chloride are almost completely absorbed and more readily available than oxide and sulfate. The powder form, which dissolves well in liquid, is more completely absorbed in the gut. Speak to your pharmacist or natural medicine therapist about which magnesium supplement may be right for you.

The essential mineral that plays a vital role in more than 300 enzyme systems in our body

When choosing a magnesium supplement, it can be daunting as it comes in different forms and their concentrations can be confusing.

UncoveringYOUR HEALTH HISTORY

Researching and recording family traits now

Words Samantha Allemann

If you drew your family tree, how much information would it have? Would there be an insight into the health of your ancestors?

For many of us, the details of our health history are lacking, and this can have repercussions on our own health and that of future generations.

“It’s important for people to know their family history. It’s simply not good enough to say that Grandma died from something but we don’t talk about it,” Bowel Cancer Australia medical director Dr Graham Newstead says.

Why we’re in the dark

Dr Sarah Tedjasukmana  finds patients often don’t have a good grasp of their family’s health history. A few factors contribute to not knowing.

“Sometimes people don’t know which bits of their health history are significant to tell their families — for example, what may be heritable and what isn’t,” she says.

“Sometimes younger people have been told but didn’t really pay attention as they assumed it didn’t matter yet. Sometimes it’s because members of the family are estranged or unfortunately deceased.”

She adds some illnesses are harder to talk about than others, especially in some cultures.

“I see a lot of people for mental health issues who can look at their extended family and say they’re pretty sure most of them have issues but aren’t diagnosed. Even cancer is not talked about in some cultures.”

The need to know

Dr Newstead says it’s important to know what illnesses run throughout our families, both from a genetic and environmental point of view.

is valuable information for the future

Dr Graham Newstead

BOWEL CANCER AUSTRALIA MEDICAL DIRECTOR

“There is more knowledge becoming available regarding the specifics of our genetic make-up and thus the potential for them to be risk factors in our future,” he says. “Our environmental exposures alter our genetics as time goes by, and the relevance of those factors interacting during our own lifetimes is also becoming more relevant.”

With bowel cancer, Dr Newstead says the risk is far greater if there has been a first-degree family member with it, particularly if that family member was young (one in 10 people diagnosed with bowel cancer are aged under 50).

What to ask about

Where possible, seek out as much information as you can, such as the type of disease, the age of diagnosis and which side of your family it was on.

“Generally speaking, when I ask a patient about family history, there are a few bigticket items,” Dr Tedjasukmana says. These include: Cancer, especially bowel, breast, ovarian and melanoma. Ask how old the relative was when diagnosed and whether it led to their death.

Diabetes, heart disease, stroke again, age of onset may be important.

Autoimmune diseases, such as Hashimoto’s or Graves’ disease (thyroid), pernicious anaemia, rheumatoid arthritis, lupus, ankylosing spondylitis, psoriasis and coeliac disease.

“If you are planning a family, we will ask about congenital issues (birth defects), whether there is a family history of twins, and about diseases that may be easily screened for, such as cystic fibrosis,” Dr Tedjasukmana says.

How to investigate

The best way to learn your family health history is to ask questions.

Maybe you have done, but now your memory is a bit hazy, which is why writing down the details to pass on to the next generation is helpful.

“You could consider drawing up a bit of a family tree to help go through who had what, and who still needs to be asked,” Dr Tedjasukmana says.

Of course, this isn’t always possible, so what other leads can you follow? If you have access to a relative’s cause of death certificate, this may help shed some light if it relates to an illness or disease.

You may also find clues in an old photo, as Lydia, 39, did.

“In primary school, my two front teeth started to chip at

the front,” she says. “Over time, I had a hole in each tooth, front and centre. I had to start getting veneers in high school. By 30, I needed full crowns.”

Several years ago, Lydia and her parents were looking at family photos when they came across some of Lydia’s grandmother, who Lydia looks like.

“We found a photo of her when she was a child and she had fillings in the exact teeth and places that my holes were,” Lydia says.

Testing options

You may be tempted to do tests to find out your family health history, but this generally isn’t recommended.

“There are a variety of genetic tests available at the moment, but we generally don’t advise doing some sort of ‘fishing expedition’,” Dr Tedjasukmana says.

“This is for a few reasons. It can be expensive and it can provide false reassurance or false fear. Having a certain genetic mutation does not necessarily mean you will get something.

“And not having a known mutation does not necessarily mean there’s no other way to get it.”

There are exceptions, of course, so make sure you check with your GP or specialist. “We may offer specific genetic tests to look at certain diseases if we think it’s relevant to you, and preconception screening is also an option for some things,” Dr Tedjasukmana says.

“IT’S IMPORTANT FOR PEOPLE TO KNOW THEIR FAMILY HISTORY. IT’S SIMPLY NOT GOOD ENOUGH TO SAY THAT GRANDMA DIED FROM SOMETHING BUT WE DON’T TALK ABOUT IT.”

MOMENTS APPRECIATE

e li le

The essay — penned by author

and social

Emily Perl Kingsley

activist

— has been doing the rounds since 1987, often given in literature to new parents of children with special needs.

Welcome to Holland describes the lifelong anticipation of a holiday in Italy, disappointment when the plane lands in Holland instead, and the awakening to the joys of an unexpected destination.

About 7.6 per cent of Australian children aged between 0-14 years have a disability, and many of their parents would have been given the essay. But as Association for Children with a Disability (ACD) chief executive

Karen Dimmock says, there is no one-size-fits-all reaction to discovering your child has a physical or intellectual impairment.

“(The initial diagnosis) is such an uncertain time. The path to diagnosis is never straightforward. And no matter what the disability, the focus is on everything your child can’t do, not the little individual person that they are,” Karen says, adding that much of the reaction comes from a lack of understanding and fear.

As the following mums can attest, while the challenges are many, they’re often served alongside plenty of love, community support and moments of pure, unadulterated joy.

More than 7 per cent of Australian children have a form of disability, and while everyday life can be fi lled with challenges, the joys can be just as bountiful

Words Dilvin Yasa

Amy Thorne’s son Parker, 7, is legally blind, diagnosed as a baby with a genetic retinal disorder, X-linked juvenile retinoschisis. “Parker was three months old when I realised he wasn’t looking back at me the way most babies would. Initially I held on to my concerns but when the baby-care nurse looked him over at his fourmonth check-up and said, ‘Are you ready for what I’m about to tell you?’ I understood things were far worse than anything I’d created in my head.

First the examinations then the genetic testing came thick and fast, and within days we had our official diagnosis: Parker had a genetic condition called X-linked juvenile retinoschisis. The prognosis? That he would likely be legally blind by the time he got to an age where he could verbalise it.

Receiving the diagnosis was devastating. That first year in particular was tough on all of us and it was particularly rough on my marriage.

Right away, Vision Australia (which provides blindness and low-vision services) contacted us and with them we moved through the steps, with Parker beginning braille training at six months and receiving his first white cane at 12 months.

Each step required a mental adjustment because I could

never quite convince myself that I was going to be good enough for the task. Some days I would feel down and cry whenever I thought about the things that Parker would never do, and other days I would find I had steely resolve.

When I was told Parker could get the disability pension from the age of 16, I said, ‘Nope, he’s going to become a doctor or lawyer — taking a backseat is not an option’.

Time is perhaps one of our biggest challenges. We get home from school and there’s always a therapist on our doorstep ready to go. Some days he might want a play date and be like everyone else, but it’s not an option for us.

On the flipside, we’re part of a wonderful community and we now have skills we would never have picked up otherwise (I can braille, for example).

We have plenty of support but what astounds me is how well Parker advocates for himself. He loves life and he’s proud of himself, but like any mum, I’m always that much prouder.”

Anna Martin’s son Harry, 4, received a liver transplant two years ago after he was diagnosed with a rare genetic disease.

“Harry was only two days old when he became floppy and unresponsive. Through a rush of hospital transfers, tests and scans he was diagnosed with propionic acidemia, a severe genetic disease, which means his body can’t break down certain parts of proteins and fats properly. The toxicity then attacks the brain and other organs.

MRIs showed swelling and damage caused to Harry’s brain by that first rush of toxins, but there was nothing that could be done at the time. It was a nerveracking wait to see what the complications would be like.

In the first two years, we tried to keep things dietmanaged but Harry was sick all the time and we were averaging a hospital stay a month in between dashes to emergency. Eventually, Harry’s medical team agreed

Need

ACD

that getting on the organ transplant list was the only way forward. He received a new liver when he was just two years old.

Today, Harry is almost ageappropriate cognitively, but he still faces daily challenges. He’s non-verbal (we’re all learning sign language) and although he can walk, he can’t walk long distances.

He knows the alphabet and his numbers up to 20, so he’s kicking goals all the time, but the biggest challenge for us as a family has been navigating the National Disability Insurance Scheme, which is a beast.

At first we were denied, which is incredibly traumatic, and expensive, when you consider how many therapies Harry requires. In any given week he has speech therapy, occupational therapy, physio, in-home support so I can work (I had to give up my career in the office) and all the equipment and support associated with feeding.

Despite Harry’s physical challenges, he is the best-natured child you’ll ever meet; gentle and kind. Every day he teaches us to appreciate the tiny milestones and appreciate the small things you might have otherwise overlooked. Very quickly you learn to unscramble what’s important in life and what isn’t important and you learn who you are as a person and what you’re capable of. Love is a powerful thing.”

CALL THE SUPPORT LINE ON (03) 9880 7000 OR 1800 654 013, OR VISIT ACD.ORG.AU

Amy and Glen Thorne with their sons Parker (centre) and Jordan (top right)

Anna and Richard Martin with son Harry

We need to

TALK

Starting conversations about end-of-life care puts you in control

DR SALLY COCKBURN General practitioner

Some conversations are really difficult, and one solution may be simply not to have them. However, in healthcare we know that bringing sensitive topics out into the open clears up misconceptions and allows people to plan. One such topic is end-oflife care. There, I said it! Now, please stay with me on this one.

As part of my ongoing learning, I recently did an observational placement at a palliative care service and I want to write about it here — yes, in a wellness magazine! That’s because we shouldn’t leave discussions about end-oflife care until it’s too late.

This placement experience reinforced all the good things I had heard about the speciality, but it also taught me that there is still a way to go to bust some myths about end-of-life care.

Let’s get one thing out in the open: Talking about palliative and endof-life care will not mozz your health.

You don’t even have to wait until you have a terminal illness to discuss your thoughts on the topic with your family and doctor.

Palliative care is a healthcare speciality dedicated to supporting people with terminal illnesses and their family. It is not about hastening death or prolonging life, and it’s so much more than pain control.

While “terminal illness” is a confronting term it’s important to put it in perspective.

The term defines that there is no longer a cure for your condition and that this condition will be the expected cause of your death. However, there is still plenty that can be done to control your symptoms and improve your quality of life. Also, it does not give a time frame. Prognosis depends on your particular condition and how your body is affected. This should be discussed with your doctor. Some terminal illnesses have very long lead times.

Palliative care is NOT just for cancer diagnoses.

There are many other conditions that may be classified as terminal, including some heart, lung, kidney and neurological conditions.

Palliative care is delivered by a team including specially trained doctors, nurses and allied health, as well as volunteers and carers.

Palliative care is available in the public health system, but I think we can all agree it needs much more funding. Private options are also available. Having palliative care doesn’t mean you have to go to a hospice. At-home care is an important part of the service.

We need to squash the stigma associated with the term “palliative care” as, too often, people may reject the notion because they misunderstand or think it means they’ve only got a few days to go. Wrong! There is so much to gain from palliative care, both physically and emotionally.

Warning, elephant in the room: voluntary assisted dying (VAD).

It’s important to bust some myths about this, too. VAD has passed into law in every state in Australia, however NSW’s program is the only one still to become active (November 2023). Unlike palliative care, VAD is about choosing to actively end your life.

Best practice means palliative care continues even if you choose to access VAD. Some palliative care service providers may have a conscientious objection to being part of the VAD process, but you have the right to ask for access to assessment and hopefully they will continue to care for you, even if you do.

VAD, as its name implies, is all about your choice. No one can or should ever try to talk you into, or for that matter, out of your informed, reasoned choice. Please learn about your options and let those close to you know your thoughts.

ISLAND Escape to an

From snorkelling over shipwrecks to swimming with pods of wild dolphins, Australia’s islands off er unforgettable, nature-soaked experiences. The good news for travellers? There’s a holiday option for every interest and budget

Words Dilvin Yasa

Ac on-packed

Moreton Island, Qld

Can’t sit still for longer than a minute? There’s an island for that — specifically, Moreton Island, an attraction wonderland located a 90-minute ferry ride from Brisbane. Once you have checked into Tangalooma Island Resort (there are other options, of course, but the resort is the popular choice), you can dive the Tangalooma wrecks — 15 deliberately sunken ships perfect for diving and snorkelling — hand-feed wild dolphins and sandboard the dunes of Tangalooma Desert (or tackle the sands via an all-terrain vehicle). If you’re still not exhausted, there’s hiking to the top of Mt Tempest, a scenic helicopter flight or glamping like a survivalist who got lucky with a very slick location.

moretonislandadventures.com.au

Foodie heaven Bruny Island, Tas

Take a short ferry ride from Kettering (about 30 minutes south of Hobart) across the D’Entrecasteaux Channel and you’ll find yourself in the best possible location to “do lunch”. Bruny Island — effectively two islands linked together by a narrow isthmus called The Neck — offers visitors a dramatic landscape dotted with walking trails, windswept beaches, penguin colonies and a multitude of artisan producers specialising in cheese, oysters, whisky, honey, wine and beer. Check into scenic accommodation, such as Driftwood, and lock in a food tour, such as the Bruny Island Magic Gourmet Tour, to make the most of the 362sq km island. airbnb.com.au

tasgourmettours.com

Ripe for relaxa on Cocos Keeling Islands

There is remote and then there is Cocos Keeling Islands, an unspoiled Indian Ocean paradise 2750km northwest of Perth that is essentially a group of 27 coral islands. A holiday here means having deserted beaches to yourself, exploring uninhabited islands by canoe, snorkelling pristine waters and enjoying an impressive range of water activities, from turtle tours in a motorised canoe to dive trips. Desperate for contact with other humans? Mingle with the locals (and watch airplanes) as you play golf on a course that crosses an international runway. A wide selection of accommodation is available. cocoskeelingislands.com.au

Adventure ahoy Phillip Island, Vic

Famous for the Australian Motorcycle Grand Prix, it’s little wonder this 101sq km island — less than two hours’ drive from Melbourne — offers an abundance of adventure activities. There is the island’s wealth of wilderness trails and beach walks, sea kayaking tours of the dramatic coastline with Pioneer Kayaking, and scenic flights with Phillip Island Helicopters. The Ocean Adventures jet boat experience is also on offer. Watch the evening penguin parade or hoon around on go-karts at the 750m scale replica of the Phillip Island Grand Prix Circuit to top off your holiday. pioneerkayaking.com.au phillipislandhelicopters.com.au oceanadventures.co penguins.org.au visitphillipisland.com.au

For e familyRottnest Island, WA

With its 63 beaches, 20 bays perfect for snorkelling and diving and a population of friendly quokkas, the protected nature reserve of Rottnest Island (19km from Fremantle) is not just  for those travelling with little ones. That said, it is home to a range of child-friendly properties, such as Discovery Rottnest Island, and a wide range of activities. Expect everything from Segway tours and bike hire, to the family fun park, which has mini golf, trampolines, arcade games and a deckchair cinema. rottnestisland.com

discoveryholidayparks.com.au

Wildlife wonder

Kangaroo Island, SA

The country’s third-largest island is just a 45-minute ferry ride from Cape Jervis. And with more than a third of the island protected in nature reserves, wildlife interactions can be found at every corner — both bookable and free. Take a morning walk at Seal Bay Conservation Park, swim with wild pods of dolphins at Emu Bay and visit native wildlife undergoing rehabilitation at Kangaroo Island Wildlife Park. Another option is to simply keep your eyes peeled for kangaroos, sea lions and more as you go about your daily adventures. kimarineadventures.com.au parks.sa.gov.au

kangarooislandwildlifepark.com

CLOCKWISE FROM TOP LEFT

Oysters from Get Shucked, Great Bay, Bruny Island; Seal Bay Conservation Park, Kangaroo Island; quokkas on Rottnest Island; pool with a view at Capella Lodge, Lord Howe Island; a deserted beach on Cocos Keeling Islands and The Pinnacles, Phillip Island.

A li le luxury

Lord Howe Island, NSW

Close your eyes and picture a tiny volcanic outcrop in the Pacific Ocean, where lush greenery gives way to peacock-blue waters teeming with marine life. A World Heritage-listed destination where only 400 visitors are allowed at any one time, yet dotted with some of the country’s most luxurious properties, such as Capella Lodge. A stay at Lord Howe Island — located a two-hour flight from Australia’s east coast — isn’t only about the accommodation. This is a destination home to epic dives and snorkel spots at the Lord Howe Island Marine Park, scenic walks, such as Valley of the Shadows, and local tour operators, such as Reef N Beyond, keen to help you make the most of your stay.

capellalodge.com.au

visitlordhowe.com.au

Photos: Phillip Island, Ben Savage; Bruny Island, Adam Gibson; Kangaroo Island, South Australian Tourism Commission; Lord Howe Island, Tom Archer

*Refers to C+ Cream

SINCE 1955 mavive.com

NATURAL ATTRACTION

A taste of HOME

Love and culture flavour Saba Alemayoh's Horn of Africa recipes

Food seems to be the most tangible window into culture and the stories that make up a life. For us, it has always gone beyond sustenance. Food is revered in its own right, like music and dance.

There are events around the preparation of food, not just the consumption. For large celebrations everyone comes together to peel tonnes of onions and make litres of honey wine. Women are firmly allocated to the coffee station, and some are simply invited to provide entertainment with sentences that always start with ‘Remember…’.

This is not your regular cookbook! The recipes are the legacy of an extraordinary woman — my mother, Tekebash Gebre — born in

Tigray in the shadows of the Aksumite dynasty, under the rule of the last Ethiopian emperor. Her formative years were spent under a communist regime before she fled to Sudan during a civil war that gripped the nation for 17 years.

She has worked with food in one way or another all her life. My mama’s Tigray cuisine was developed in diaspora communities on her journey across continents. Sudanese food, in particular, has always been intertwined, with some dishes merged and some ingredients adopted into existing recipes, but some are kept distinctly separate.

Food is the way Tegaru show love and keep culture alive, and we wanted the food to be true to us.

Timatim salata

Tomato salad

GF, V, Serves 2

Ingredients

SALAD

• 4 tomatoes

• ⅔ or 100g Greekstyle feta cheese (crumbled or chopped into small 1cm cubes)

• ¼ red onion, finely chopped

• 1 green chilli, deseeded and finely chopped

DRESSING

• 1 tsp olive oil

• 1 tsp white vinegar

• 1 tsp freshly squeezed lemon juice

• ½ tsp salt

Method

Dice the tomatoes into 1cm pieces. Mix with the remaining salad ingredients. Mix the dressing separately and toss through the salad.

Saba Alemayoh, Tekebash Gebre and Sara Medhania.

Birsen

Split red lentil curry

GF, V, VG, Serves 4

Ingredients

• 1 cup (200g) split red lentils

• 1 onion, finely diced

• sunflower oil, for cooking

• 1 tbsp finely chopped garlic

• 1 tbsp dilik (see right)

• 1 ripe tomato

• 1 tsp salt

• injera (sour, fermented pancakelike flatbread) or rice, to serve

Method Wash the lentils until the water runs clear. This may take four or five washes. According to my mother, shortcutting this process will give you indigestion and create discomfort in your stomach. It also leaves the lentils with an earthy flavour that you don’t want. In a saucepan over medium heat, saute the onion in just enough oil to stop it sticking. When the onion starts to brown, add the garlic and saute for another minute or so, then add the dilik. Meanwhile, flame-grill the tomato directly over an open flame on the stove, turning as necessary. Once the skin starts to blacken a little, take it off the flame and peel it with your fingers. Chop coarsely and blend in a food processor until you have a paste-like consistency. Add the processed tomato to the onion mix. Add the lentils and 3 cups (750ml) of water to the pot and cook for 15-25 minutes. If it’s too thick but still not cooked, you can add a bit more water. Add the salt and stir. When it’s complete, the lentils should have expanded and taste tender. Serve with injera or rice.

Dilik Chilli spice paste

GF, V, VG, Makes about 1kg

Ingredients

• 15g ground ginger

• 15g ajwain seeds

• 15g black sesame seeds

• 15g coriander seeds

15g cardamom seeds

• 15g korarima (Ethiopian cardamom)

• 25g garlic flakes

• 50g onion flakes

500g chilli powder (Kashmir or medium)

• 75g salt

• ½ cup (125ml) sunflower oil

Method Using a dry, non-stick frying pan over medium heat, roast all the dry ingredients except for the chilli powder and salt, until the aromas go out. This should take about 5 minutes. Tip them on to a plate and leave to cool down.

Once cooled, use a blender to grind the spices into a smooth, fine texture. Transfer this mixture to a food processor, add the chilli powder and salt and mix the ingredients well.

Add 3 cups (750 ml) of water and the oil and mix until it’s firm and looks like playdough. Put in a container with a tight-fitting lid and store in the fridge for up to a year.

When using this mixture, scoop it out using a dry spoon and avoid double-dipping to ensure your paste doesn’t go off. I recommend making this recipe in bulk as it stores well, but you can reduce the quantity if you prefer.

Edited text from Tekebash and Saba by Saba Alemayoh, published by Murdoch Books, RRP $45.

Photography: Alicia Taylor.

Vegan friendly formulations

Quality ingredients that support your training goals

Free from artificial colours

Non-GMO ingredients NEW

POST-BABY FITNESS Kayla Itsines talks

Kayla Itsines has one simple piece of advice for feeling your best after having a baby.

“Don’t focus on what your body looks like — focus on what it can do,” the Sweat founder and personal trainer and mother of two says.

Already a mum to young daughter Arna, Kayla welcomed her son Jax in January. But just because she is the face of a fitness empire doesn’t mean she is in a rush to return to her regular workout routine. She is instead allowing her body time to heal after a second C-section.

“No woman should rush the healing process, and I won’t be planning a return to fitness until my doctor gives me the green light,” she says.

“I know from experience that regaining my strength and fitness will take time. There’s really no such thing as ‘bouncing back’. Returning to fitness after giving birth is hard work.”

Kayla believes the pressure on women to regain their

pre-baby bodies is unhelpful. And a lot of new mums still mistakenly think they can simply pick up where they left off at the gym.

“My first session after giving birth to Arna lasted two minutes and I was worried I would never get my fitness back at the time,” she recalls.

“But I just kept showing up for myself and my sessions gradually got longer, one minute at a time.”

To help other new and expectant mothers better navigate their workouts safely and with confidence, Kayla has designed pregnancy and post-pregnancy programs.

She says her Sweat with Kayla community was “crying out” for her help.

The motivation behind her Sweat fitness app has always been to empower and support women at all stages of their fitness journeys.

Pre and post-natal exercises were a natural extension of that philosophy, particularly since Kayla herself became a mum.

Although her second pregnancy was pretty easy, Kayla has empathy for women who struggle, given the challenges she faced while carrying Arna.

“I had a full 26 weeks of nausea, sciatic nerve pain, restless legs and extreme reflux,” she says.

“I felt so much better this time around and it’s been a game-changer to be able to get out of bed and continue my training.”

The demands of looking after young children can also take a toll on some parents’ health and wellbeing. But for Kayla, fitness has remained a top priority.

“I’ve always treated my workout time as appointments I’ve made with myself, and the time I carve out to train is just as important as any other commitment that’s in my diary,” she explains.

“Leading a healthy lifestyle and prioritising my own wellbeing helps me be a better mum, so protecting this time in my diary is so important.”

This busy mum proudly leads an active lifestyle but advocates a slow and steady approach to working out after giving birth

Words Siobhan Duck

Photos: Sweat

6 SAFE MOVES TO EASE BACK INTO EXERCISE

1 Clam

Lying on your left side with your arm extended, bend both knees and draw them forward to bring your feet in line with your glutes. Maintaining a small gap between your waist and the floor, lift your right knee towards the ceiling. Repeat on the opposite side.

2 Squat & high reach

Begin by standing with both feet on the floor, slightly further than shoulder width apart. Bend both the hips and the knees until your upper legs are parallel with the floor. Exhale and push evenly through your feet to stand up tall. As you reach the top of your stance, press into the balls of your feet to raise your heels off the ground and extend your arms overhead. “You should feel tension through your quads, glutes, arms and core throughout this movement.”

3 Seated shoulder press

Begin seated, holding the dumbbells, with feet firmly on the floor. Bring the dumbbells to shoulder height. This is your starting position. Exhale as you press the dumbbells up and above your head, ensuring your arms are in line with your ears.

4 Bent-over row

Hold dumbbells (palms facing inwards), plant both feet on the floor shoulder width apart, then bend your knees, hinging your hips so your torso is almost parallel to the floor. Extend arms directly below your chest before bringing the dumbbells in towards your body. “You should feel a small squeeze between the shoulder blades.”

5 Glute bridge

Lying on your back, bend knees and place feet hip width apart, with arms resting by your sides. Exhale and as you rest on your shoulders gently raise your pelvis from the floor until it forms a straight line from chin to knee. Inhale as you return your pelvis to starting position.

6 Side plank

Lying on your left side, with legs stacked on top of one another, place your left forearm firmly on the floor so your elbow is directly below your shoulder and your forearm is parallel to the short edge of your mat. Keeping your legs together, bend knees to a 90-degree angle and gently raise your hips off the mat, ensuring your body is in a straight line from head to knee.

“I’VE ALWAYS TREATED MY WORKOUT TIME AS APPOINTMENTS I’VE MADE WITH MYSELF.”

Kayla ItsinesFITNESS GURU

DISCOV ER T HE BEAUT Y O F PURE

DISCOV ER T HE BEAUT Y O F PURE

STEAMW IT HSMEGCLASS IC OVENS*

STEAMW IT HSMEGCLASS IC OVENS*

Allow pure steam to elevate everyday cooking to create impressive, chef- like results that are healthier and more flavoursome. Confidence to explore. galileo.smeg.com.au

Allow pure steam to elevate everyday cooking to create impressive, chef- like results that are healthier and more flavoursome. Confidence to explore. galileo.smeg.com.au

*Selected models only and varying steam levels.

*Selected models only and varying steam levels.

Oven Range: ww w.thegoodguys.com.au/smeg/ovens

CLASH of COLOUR

Bold tones, rich textures and just a pinch of spice are a sure-fi re way to warm up your decor and welcome in some autumnal vibes

CLOCKWISE FROM TOP LEFT Green Coat art print, by La Poire, $134.90, designstuff.com.au; Luna pendant lightshade, $1442, greenhouseinteriors.com.au; Oracle sculpture, $270, fentonandfenton.com.au; Pleat velvet occasional chair, $499, earlysettler.com.au; Spice Kitchen, $45, hardiegrant.com; Forever Floral European pillowcase (set of two), $99, kipandco.com.au; Sunset tall tumbler glass (set of two), $55, kipandco.com.au; Hay colour chopsticks (set of six), $109, endclothing.com

Compiled by Penny Harrison

REALLY GOOD, ACTUALLY Monica Heisey

(4th Estate GB)

RRP $29.99

Like any 20-something going through a divorce seven months into marriage, Maggie struggles with the bleak hurdle that life has thrown at her; although, she’s quick to assure everyone in her life that she’s “really good, actually”. From her penchant for 3am hamburger deliveries to her tumultuous foray into the world of dating apps, Maggie doesn’t have the smoothest start to the single life, but her awkward transition makes the character all the more relatable. It’s the debut novel of comedian, essayist and award-winning screenwriter, Monica Heisey, who explores the alarming uncertainties of life through her hilarious and chaotic protagonist. You’ll laugh, you’ll cringe, and you might even cry. But above all, you’ll have newfound respect for anyone who is divorced.

THE NEW RULEBOOK

Books

FOR LIFE GUIDANCE

TAKEN

Dinuka McKenzie

(HarperCollins Australia)

RRP $32.99

Detective Sergeant Kate Miles is back from maternity leave and desperate to prove she still has what it takes for the job when a baby is reported missing from her home. With a growing list of possible suspects, Kate must navigate a young mother struggling to cope with the unthinkable situation, confronting details of domestic violence, a boss ready for any excuse to take her off the case and a colleague eager to take her place. Kate is still haunted by the fallout of a previous case. Her work-family life juggle is creating tension at home. And a police corruption scandal, possibly involving her father, threatens to derail her career. Gripping and suspenseful, this well-crafted, fast-paced thriller takes many twists and turns, and keeps you guessing until the end.

SOMEONE ELSE’S SHOES

Jojo Moyes (Penguin Random House)

RRP $32.99

Who would have thought a pair of expensive high-heeled shoes could cause so much trouble? Award-winning author Jojo Moyes explores the power of female friendships in a novel you won’t want to put down. Set aside a weekend to fully immerse yourself in a world where exhausted mum Sam is struggling to keep her life on track while the wealthy Nisha has just been dumped by her husband for a younger version. Their lives are thrown together when they accidentally swap gym bags and getting those shoes back to their owner becomes paramount. Moyes keeps up a cracking pace with the strong and generous Jasmine taking on the role of protector for Nisha, while Andrea is a courageous ally for Sam as they fight to regain some semblance of control in their very tumultuous lives.

FOLLOW YOUR BREATH

Emma Power and Jenna Meade (Hardie Grant Books)

RRP $26.99

A guide to various breathing techniques that may help with calming your mood, meditating and managing sleepless nights.

INTELLIGENT FITNESS

Simon Waterson (Michael O’Mara Books) RRP $24.99

Film industry fitness trainer Simon Waterson has worked with Daniel Craig, Chris Evans and Chris Pratt to get them ready to film action blockbusters. He shares his tips on training, recovery and nutrition.

THE MARIE KONDO TIDYING COMPANION

Chris Cheers (Harper by Design) RRP $27.99

“The rulebook for how we should live was thrown out the window in the last few years. Rather than pick it back up, let’s write a new one,” writes Australian psychologist Chris Cheers in his foreword. He advocates embracing the uncertainty of life and his book is a guide that offers advice on how to decide what a meaningful life looks like for you.

The book has chapters that cover self-care, emotions, work, love and body. The love chapter delves into social connections, how to have difficult conversations and setting boundaries. At the end of each chapter there are practical exercises that you can complete, such as writing down your values, mindfulness movements and tips on setting new goals.

Marie Kondo (Bluebird) RRP $36.99

Fancy clearing out your cupboards but don’t know where to start? The queen of decluttering Marie Kondo offers a stepby-step planner to help with tidying your home.

WHAT’S ON

April

Melbourne International Flower and Garden Show, March 29-April 2

See how the benefits of gardening can be incorporated into your world with a wander around this spectacular display of floral arrangements, landscape artistry and home garden inspiration. Do a masterclass and meet the experts, see what the up and coming talent has to offer or just take in the vibrancy and perfume of market-fresh blooms in the Great Hall of Flowers. For the second year, the Ryman Healthcare Balcony Garden Competition will be held to inspire urban dwellers looking to beautify or grow produce in their space. melbflowershow.com.au

Sydney Royal Easter Show, April 6-17

Rural tradition meets modern urban lifestyle in this family-friendly experience that has delighted people since 1823. Get close to a host of animals in the pavilions and then watch some of them strut their stuff in the competition arena. Or take a walk — and a selfie — with an alpaca. Get tips from leading food and beverage producers and be entertained by some of Australia’s favourite TV and music stars. eastershow.com.au

May

DreamBIG Children’s Festival, May 17-27

Youngsters wanting a little Possum

Magic can enjoy a stage adaptation of the classic Australian tale at the country’s largest children’s festival, in SA. Other program highlights include Fluffy, where kids can create art and make a mess in an interactive wonderland of 200kg of swirling, fluttering recycled paper, and Erth’s Prehistoric World, where prehistoric creatures of the sea and land come to life in an enthralling stage show. dreambig. adelaidefestival centre.com.au

Australia’s Biggest Morning Tea, May 25

That scone or piece of cake tastes so much better when served with a good cause. And what better motivation than Cancer Council Australia’s largest fundraising event. While the official Biggest Morning Tea date is May 25, tea parties can be held throughout May and June to raise funds for cancer support, education and research — a worthy reason to boil that kettle and get baking.

biggestmorningtea.com.au

PODCASTS WITH A FEMALE VOICE

SHE’S ON THE MONEY

Financial adviser Victoria Devine shares her millennial money knowledge to encourage women to gain financial freedom. She discusses everything from home loans to how to ease cost of living pressures, and investing.

MOTHERLAND AUSTRALIA

Each week, stories of Australian women and motherhood are told to journalist and rural mum Stephanie Trethewey. The trials and tribulations of what it is to be a mum are explored with grit and joy.

INTERVIEW BOSS

Sisters Emma and Sarah Smith share their experience, support and tips to those looking for work. Listen to advice and interviews with hiring managers and job seekers and learn about resumes, cover letters, offer negotiations and interviews.

JO VS CANCER

Jo McKenzie-McLean has bowel cancer. In this podcast with Colleen O’Hanlon, she explores life with her incurable disease.

The episodes follow her journey and the impacts on relationships through diagnosis and treatment.

June

Big Freeze at the G, June 12

The hugely popular event at Melbourne’s MCG helps raise funds for the FightMND campaign as it seeks a cure for motor neurone disease (MND). Watch celebrities don kooky costumes as they take on the Big Freeze slide and plunge into icy waters. The fun event is part of the pre-game entertainment before the Collingwood-Melbourne AFL match. FightMND has become one of the world’s largest independent funders of MND research. MND is a rare and incurable condition that progressively damages parts of the nervous system, causing muscle weakness and eventually leading to paralysis. fightmnd.org.au

Harvest Festival, June 10-12

Get a glimpse of what’s behind the farm gate as local producers welcome you to discover their communities and picturesque heritage villages on the NSW Central Coast. Plan to make a day of it as you and the family take in more than 30 event hubs contributing to the unique experiences of the harvest celebration. centralcoast.nsw. gov.au/whats-on/ council/harvestfestival-2023

Quiz yourself

1 What trees shed their leaves once a year after a show of vibrant colours during autumn?

2 Who was the recipient of the Australian of the Year award in 1988?

3 Which sex of the cricket makes the chirping/singing sound — male or female?

4 According to tradition, what do the three coffee beans that garnish the espresso martini cocktail represent?

5 What animal marks the year 2023 in the Chinese zodiac?

6 What creature is on the flag of Wales?

7 In the children’s television show Sesame Street, who lives with Ernie and is also his best friend?

8 Who won the women’s singles Australian Open tennis championship titles in 1974-76 and 1977?

9 Somniphobia is the extreme fear of what?

APPS TO GET YOU ORGANISED

SPENDEE

This money app allows you to track your spending and income by dividing it into categories. It is an easy way to calculate how much you have really spent on your vices.

CLUE

A period tracking app that predicts the arrival of your next period, fertility windows and PMS symptoms. You can also track symptoms and emotions during your cycle.

ROOSTER

Organise your entire day with events, to-do lists and reminders. This app connects your to-do list to all your other calendars to stay on top of your work and home tasks.

13 What is the wellknown professional name of Australian-born Michael Peter Balzary, the bass guitarist of rock band Red Hot Chili Peppers?

14 In what country is the headquarters of the online video sharing and social media platform YouTube located?

15 As at the end of 2022, which country is the most populated — Nigeria, Russia or Japan?

16 John Snow became known as the “father of epidemiology” due to his studies of which disease in London during the 19th century?

17 What organ of the human body is affected by hepatitis A?

10 The characters Raya, Sisu and Tuk Tuk appear in which 2021 animated Disney film?

11 How many ribs do the majority of humans have?

12 Which two Australians feature on the Australian $50 banknote?

18 In what 2019 film was Margot Robbie nominated for the Oscar of Best Supporting Actress, starring beside Charlize Theron and Nicole Kidman?

19 Which atmospheric gas is the most common on Earth?

20 What does ISBN stand for — the 13-digit number that uniquely identifies book and book product publications and often called a barcode?

What are some of the most important things to ask in the first few months of dating someone new?

Dating and relationships have changed. People will date to have company, will only want to have a casual relationship or want a serious relationship.

Don’t just start seeing someone without asking them what type of relationship they want. This saves time and disappointment.

Also remember that people can tell you anything — what you need to look for is that their actions match their words over time.

People often focus on common interests; however, it is much more important to focus on having the same values as each other. For example, you both want children, have similar ideas on how to raise children or share the same views on money and religion.

ASK AN EXPERT

Spark up

How do you keep romance alive in a long-term relationship?

Have fun together and don’t get too comfortable. Did you know the average couple only spends an average of 10 minutes a day talking to each other and the chat is generally about their to-do lists? In fact, many spend more time on social media than talking to each other. You need to spend time together — think date nights but make them fun rather than a chore. Get to know each other all over again and even take turns to plan something. The key is to agree to whatever it is with a smiling face.   Being comfortable is nice; however, that can be the point when you often stop doing some of the little things you did at the beginning — dressing up, saying something nice or kissing for no reason.

I’m newly single and nervous about trying internet dating as I’ve never done it. Any tips?

You may have heard the horror stories about online dating, yet it is where you will find the most singles in one place. It can and does work as a way to have fun meeting single people. Here are some simple tips:

✔ It can be fun and when you are having fun you will get better results.

✔ Online dating can be overwhelming and sometimes a huge boost to your ego.

I know one man in his mid-60s who had more than 70 women contact him. He told me he didn’t realise anyone would still want him after his wife passed

Talking teens

away. Limit the time and amount of people you talk to at once to avoid being overwhelmed.

✔ Your profile is key to success and needs to appeal to the other person. It works like an ad where you are the product and this can feel uncomfortable. Use photos that look like you and write a profile that is genuine.

✔ Not everyone will want the same type of relationship as you — so ask first.

✔ If something seems too good to be true it usually is. Meet in person in a public place and let someone know where you’re going. Be yourself.

My teenager has just started dating. What is the most important piece of advice I can give them about dating and relationships?

The most important pieces of advice I would give are:

✔ Be yourself, not who you think you should be. There is so much pressure online to look and be

a certain way, but your true beauty comes from being your unique, authentic self.

✔ Don’t give up your own independence or change who you are to win anyone over or to be with someone.

✔ People can and do say anything to win you over. Always make sure that their actions match their words — words really are cheap.

✔ Don’t do anything that you feel uncomfortable with, even if everyone else is doing it. Set and keep boundaries. Boundaries define what is and isn’t acceptable for you.

DEBBIE RIVERS Relationship coach

Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

Made in Australia

Made in Australia

Made in Australia

Made in Australia

Formulated with Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Formulated with Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Formulated with Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Formulated with Tribulus Terrestris, traditionally used in Ayurvedic medicine to promote healthy libido

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

Formulated with Horny Goat Weed, traditionally used in Chinese medicine to support healthy sexual function

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

IGNITE MORE INTIMACY WITH THE NEW RANGE OF SKYN™ LIBIDO SUPPLEMENTS

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE

ALWAYS READ THE LABEL AND FOLLOW THE

ALWAYS READ THE LABEL AND

USE

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE

ALWAYS READ THE LABEL AND FOLLOW

ALWAYS READ THE LABEL AND FOLLOW

FOR USE

USE AC-002917