The House of Wellness Autumn 2021 Magazine

THE HOUSE OFpurchasewith GIFT Autumn 6 EDGECUTTINGHAIRTRENDS plus Why it pays to add yourplaymoretoday theNourishsenses Magdalena Roze on family, health and the benefits of connecting to nature BEAUTY skinSeasonalsaviours RECIPES Meals the entire family will love GARDENING Joy of yourgrowingown WELLBEING Slow down and go with the flow

THE HOUSE OF Tune in to FRIDAYS 2PM and SUNDAYS 12PM houseofwellness.com.au

6 The House of Wellness THE HOUSE OF WELLNESS is published for Chemist Warehouse by News Corp Australia PUBLISHER Chemist Warehouse PARTNERSHIPS & MAGAZINES VICTORIA HEAD OF CONTENT Ondrej Foltin MANAGING EDITOR Fiona Welsh EDITOR Laeta Crawford CREATIVE Pascale Clearihan DESIGNERS Sheridan Frawley, Wilhe Mitchell, Meisha Reynolds PRODUCTION EDITOR Sashi Thapa SUB-EDITOR Maureen Doyle PHOTOGRAPHY News Corp Australia, Getty Images, Snapper Images Partnerships & Magazines Victoria is a division of The Herald & Weekly Times Pty Ltd ABN 49004113937 HWT Tower, 40 City Rd Southbank, Victoria 3006 NEWS CORP GENERAL MANAGER KEY ACCOUNTS, VICTORIA Kim Carollo NEWS CORP GROUP SALES MANAGER, NATIONAL SALES Erin Rees NEWS CORP GROUP SALES KEY ACCOUNT MANAGER Lucy Wilkinson COMMERCIALMANAGERPRINT Andrew Davies COLOUR SEPARATIONS HWT Imaging PRINTING IVE Group CHEMIST WAREHOUSE GROUPMANAGERMARKETING Lia Heim, (03) 9462 9130 or lia@chemistwarehouse.com.au ADMINISTRATORPRODUCTION Rhiannon Pattison DESIGN TEAM LEADER Kathrina Mabilangan SENIOR DESIGNER Chris Vu houseofwellness.com.authehouseofwellness@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. AC 11011-0221 30 MagdalenaRoze Cover story 1 OF 5 OIL GARDEN STARTER KITS Each kit includes five of the most versatile Oil Garden essential oils and the Oil Garden 3-in-1 Diffuser. Simply tell us in 25 words or less your favourite way to relax. Competition entries open at 12.01am on April 3, 2021, and close on May 2, 2021, at 11.59pm. Email your entry, name and contact number thehouseofwellness@news.com.auto OUR COVER MAGDALENA ROZE PHOTOGRAPHY ROB HEADPRESSPALMER/ 2021AUTUMN OFHOUSETHE THE HOUSE OFpurchase GIFT Autumn 6 EDGECUTTINGHAIRTRENDS plus Why it pays to add yourplaymoretoday theNourishsenses Magdalena Roze on family, health and the benefits of connecting to nature BEAUTY skinSeasonalsaviours RECIPES Meals the entire family will love GARDENING Joy of yourgrowingown WELLBEING Slow down and go with the flow Win PHOTO FULLARTONAMELIA

Plus, all of our regular features are back, including great health advice, family recipes and some top reads to inspire and delight.

Instead, she has never been busier as she shares her secrets to living a nourished life.

The cookbook author also reveals how she juggles raising her two young sons with her partner, chef Darren Robertson, while launching a new food brand in the past year.

Fitness guru and actor Tim Robards talks about the importance of maintaining flexibility when it comes to parenting and exercise.

With research revealing more than a third of people with eating disorders in Australia are men we look at the warning signs to watch for and where to get help.

The new dad also shares one of his favourite workouts to complete at home.

The House of Wellness

Wise up to cooler weather 66 Genetic perks Super powers at play 69 Stay well Immunity boosting habits 70 Positive outlook Self-love lesson 74 Habitual behaviour The reality of OCD 76 Family dining Food for all 81 Dr Sally Cockburn Breast check hope LIVE WELL 83 Find your fl ow Yoga retreats to try 87 Taste test Edible plants 88 Daily dose Home workout 91 Decor 93 Autumn reading 96 Staying mindful 97 Calendar and quiz 98 Lehmo STYLE 8 We are loving Home comforts 11 Beauty notes A cut above 15 Beauty spot Kiss-proof lips 16 Beauty trends Perfect brows 20 Seasonal skincare Facing the elements 23 Fragrance Fashionable scents 25 Men’s style Dress code 26 Fashion Changing FEATUREStones 36 Fun and games Time to get playful 40 Food struggles Male eating disorders 44 Finding purpose Layne Beachley self-empowermenton 47 Kynder times Healthy balance 48 Kicking goals Code hopper Tessa Lavey 52 Professional ghosting Avoid a disappearing act 55 Snooze button The perfect nap 58 My Life Tim Robards on fatherhood 63 15 26 25 88 76Stay we and enjoy! From the team at The House of Wellness 91

When meteorologist and foodie Magdalena Roze moved to Byron Bay, the plan was to live a simpler life.

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As we head into cooler weather, our experts share the best ways to adapt your skincare products to suit the season, choose food wisely and keep active and healthy. We look at the benefits of incorporating a daily yoga practice into your life, and list some of the best yoga retreats to try. We also reveal how to nail Insta-worthy brows, the hottest hairstyles trends to try and tips for maintaining kiss-proof lips.

xxxx xxxx 8 The House of Wellness EDEN BED IN ROSE GOLD, FROM INCYINTERIORS.COM.AU$699, PEACE MISSION Oil TranquilGarden&CalmBodyWash 500ml, $12.99; Oil Garden 3-In-1 Ultrasonic Diffuser, $36.99 COSY VIBES Rigney velvet shams, $159 moontree.com.aufromconeEstersageandclare.com;each,&Erikcandles,$17.95each,TOBAGO ARMCHAIR, LOUNGELOVERS.COM.AU$399, We’re ramping up the tone on our earthy autumnal shades this year to reflect our feelings of freshness and positivity. Abstract florals and geometrics dominate in a season that’s all about embracing change and renewal. WORDS PENNY HARRISON BOLD MOVES

The House of Wellness 9 STEPPING OUT Canutte bag, djangoandjuliette.com.auForestmadewell.com;Madewell,Sedgwickmarimekko.com;Isaelkthelabel.com;$289,AalloillaMehudress,$550,Trench,by$234.38,Hemeraboots,$209.95, On trend Spice things up in the kitchen with andhighlightshome-cookednourishing,meals.Theriseinplant-basedcookingourdesireforahealthyhomeevokesasenseofsolaceandserenity. I Can Cook Vegan, by Isa Chandra Moskowitz, kipandco.com.au;thamesandhudson.com.au;$45,Serpentlinenapron,$69,JosephJosephutensilset,$49.99, ORGANIC CASHMERE PASHMINA, THESPOTTEDQUOLL.COM.AU$159, PLAY IT COOL Dusen Dusen jigsaw puzzle, $59.95, until.com.au; Habitat cement noughts and crosses, $14.95, pillowtalk.com.au

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Rumbie & Co stylist Rumbie Mutsiwa predicts this season will see people willingly embracing these types of drastic changes when it comes to their look. “After last year, people are feeling that life is too short not to try something new,” Rumbie says. Our experts break down six of the moment new season styles.

The House of Wellness 11 6

BESTTHEOF HUNTSHARON

The tres trendy style is a softened, textured take on a long bob.

FRENCH CUT

“To style a French cut, apply a light texturising spray as well as a leavein conditioner to the ends before tipping your head upside down and blow drying with a diffuser,” Michael says. “You can also add a dry wax texture spray for hold.”

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WORDS

Belcastro Hair owner and creative director Michael Belcastro says this look’s appeal lies in it being “simple and fuss-free”.

The experts agree that it’s flattering on a range of face shapes and hair textures, but particularly fine to medium strands.

WE LIKE Redken Texturize Rough Paste, $24.99 Definition, statement styles and refined texture are among the hair trends forecast for this autumn.

CURLSVOLUMINOUS

WE LIKE John Frieda Dream Curls Shampoo, $14.99; Toni & Guy Classic Spray Gel for Curls, $14.99

WE LIKE Lady Jayne Flexi Glide Detangling Brush Large, $8.99; Redken Quick Dry 18 Instant Finishing Hairspray, $22.99

BERLIN FASHION WEEK AUTUMN/WINTER 2021

If you have naturally curly hair, now is the moment to let it shine. But first, make sure your cut is in sync with your curl style.

12 The House of Wellness

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This is a bold statement style and comes with the added bonus of making the hair look sharp and glossy. The secret, according to Megan? “Shape, shape, shape!” Sitting anywhere from under the ear lobes to above the shoulders, a professional can advise you on the most flattering length. Megan adds a little styling care is necessary to maintain this hairstyle’s striking look. “Use a smoothing cream and paddle brush to achieve a nice straight blowdry, and finish with a smoothing serum and a little hairspray,” she says.

TEXTUREHEATLESS Call it the 2020 hairstyle heat-styledprecedencetextureenhancedhangover;naturalistakingoverhairlooks. Curl specialist Rumbie says hydration-oriented products are a must when forgoing dryers and irons. “Use a great leave-in conditioner, particularly as hair may be dehydrated after summer,” she advises. In Awe Salon owner and creative director Megan Panozzo recommends a few no-heat techniques for shape and lift. “Apply a curl cream to damp hair and twist the strands around your finger as it air dries,” Megan suggests. “Or add a texture spray, like a salt spray or a spray gel.”

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WE LIKE Toni & Guy Prep Leave-In Conditioner, $14.99

“The priority is balancing volume with the right cut for your face shape,” Michael says. As for styling, Rumbie says perfecting voluminous curls requires a combination of quality nourishing products and a willingness to dig your hands in. “Put your fingers into your scalp and do some circular massaging motions to break up the curls and create volume. Then you can pat and style the curls as you like,” she advises.

BLUNT BOB

A striking way to hairstyles.wellworkselongatedlook,transforminstantlyyourthisseason’sversionparticularlywithlayered

WE LIKE Redken Satinwear 04 Thermal Smoothing Blow-Dry Lotion, $24.99; Colab Dry Shampoo Boho Rose, $8.99; Luna 1100W Mini Hair Dryer, $19.99 BUZZ CUT “The buzz cut is a needonlyhead-turnerguaranteed—thethingyoutopullitoff is confidence,” Michael says. Theoretically suitable for all hair types, it works best with thicker hair. Head shape, along with facial features, are also a major consideration. (Because there’s nowhere to hide!) But  that doesn’t mean throwing out the haircare routine along with your locks. “I still recommend shampooing the remaining short hair and, more importantly, the scalp,” Michael says. “You can also apply a texturising paste mixed with a drop of hair oil for a smooth yet glossy finish.”

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WE LIKE Lady Jayne Everyday Brush Paddle Large, $16.49; Klorane Scalp Detox Shampoo, $15.99

The House of Wellness 13 style notes 5LONG FRINGE

WE LIKE My Organics Matte Paste, $9.99; Schwarzkopf Extra Care Daily Oil Elixir, $8.99 Secret weaponsMaintain healthy scalp and hair condition with a formulation that removes impurities and product build-up, followed by a brush that both tingles the scalp and tames the tangles.

A long fringe is a relatively small change, but be prepared for the extra work to keep it tamed and fresh. “A blow-dry spray creates smooth hold and finish on a long fringe, while a great workable hairspray keeps it in place,” Megan says. “Dry shampoo is also great for refreshing a between washes.”fringe

SUITABLE FOR ALL SKIN TYPES

The House of Wellness 15 Make colouryourlast style notes How to

WE LIKE Rimmel Moisture Renew Universal Lip Liner, $10.49 FOLLOW THESE EASY STEPS TO PUCKER UP WITH CONFIDENCE WORDS CHARLOTTE BRUNDRETT

WE LIKE Chapstick Total Hydration Soothing Vanilla & Lip Scrub, $11.99 STEP 2 Choose wisely

A bright lip is great for making a statement, but not so much if it’s date night and you’re anticipating some lip locking. That’s not to say you should avoid colour, but stick to liquid lipstick formulations, which are less prone to iflookisorformulation,preferIftransferring.youwouldalipstickanudenaturalliptoneasaferbetandwilllessnoticeableitdoestransfer.

It’s all about the base No one wants to kiss sandpaper, so here’s what you need to know to take your lip texture from rough to smooth.

WE LIKE Eraser,SuperstayMaybellineLiquidLipstick$14.99 Final touch

To further kissproof your lips, try this ingenious top coat. With a clear, shiny finish, it can be worn formulaconditioningliplong-wearoverproducts,whileitspreventschappedlips.

WE LIKE Rimmel Provocalips Lips I’ll Call You, $15.99; Flower Petal Pout Lip Color in Petal, $9.99Spiced

✔ For smooth, supple lips, use a lip scrub or soft toothbrush; apply with a light hand using circular motions. Regardless of your tool of choice, handle with care because the skin on your lips is very delicate.

STEP 3 Clean up When you want to remove the lip product, try a lipstick eraser, which helps break down liquid lipstick that refuses to budge.

STEP 1 Layer it up Start with a light lip balm or lip primer, which helps prevent your lips from drying out. Blot lightly with tissue to remove any balm residue. Apply lip pencil of choice; yourperimeterlasting.typicallyformulationsgelarelongerLinetheofmouthor its entirety, which will extend the overall wear of the lip product.

✔ Regular water consumption is a must as flaky, dry lips are a sign of dehydration.

✔ For added hydration, apply an emollient lip balm when needed. Look for products containing hydrating ingredients such as lanolin, vitamin E, beeswax and shea butter.

style notes NEMESISARCHED 16 The House of Wellness Brows can make or break your look, so here’s how to get them into great whetherregardlessshapeoftheyarenaturallyfull,barelythereorsomewhereinbetween WORDS TANIA GOMEZ

MICROBLADING “Microblading is a series of etches or tiny cuts into the epidermis while adding pigment. It’s crucial these mimic hair, and requires a lot of finesse to get right. (Make sure) to do your research as this (treatment) lasts around a year,” Sharon advises. LAMINATION “(This is a) duo of solutions not unlike a perm to change the make up of brow hair, how it sits and the angle it lays at. Great for unruly brows or brows that have a different pattern of growth,” Sharon says. TO TRY AT YOUR BOUTIQUEBROWWELIKE

THREADING “Threading is an ancient technique using string and the mouth (by rolling twisted thread with one end held in the mouth, over hair and plucking them out by the follicles). It’s great for those who can’t use wax, and for full-face waxing as well,” she says.

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At-home maintenance “Brush your brows daily, nourish them — even a little lick of Vaseline will add lustre, condition and help hold them in place,” says leading brow expert Sharon Lee, who has shaped the brows of A-listers including Beyonce, Leonardo DiCaprio and Tom Cruise. When tidying your brows, Zar suggests tweezing stray hairs when you first get out of the shower.

“They may be able to correct the overall line right away and/or adjust colour, so it doesn’t look as bad as you feel it does. They can then show you the shape they (brows) should be, and you can fill them in while waiting for them to grow out,” she says.

Rimmel Brow This Way Eyebrow Gel 004 Clear, $10.99; Maybelline Eye Studio Brow Precise, $9.99; Maybelline Tattoo Brow Tint Pen in Brown, Rimmel$19.49;Wonder Last Brow Tint 003 Medium Brown, $18.49 Brows have well and truly become a key feature of any beauty look, but they can be tricky to get right and can so easily go wrong. But, with the help of those in the know, perfect arches are now within reach. Shape up Gone are the days of a barely there 1990s brow, these days “the trend has been towards brows that are a lot more natural and fuller, with a softer arch and a fluffier brow”, Shusha Beauty founder and brow expert Zar Shusha says. Garbo & Kelly founder Carolyn Fox, one of Australia’s top brow experts, says the perfect brow shape is all about Tint at home Before tinting, Zar recommends putting Vaseline on the areas where you don’t want the tint to stain. She says those with darker hair can usually embrace most dark shades, but blondes should start with a tint that’s lighter then go from there. where the brow begins, where the arch starts and where the tail finishes.

Sharon advises turning to a professional if things have gone awry and you have over-plucked.

Meanwhile, Carolyn offers this handy tip: “Try to get in the habit of not tweezing until your (brow) product is on, it will stop you from over-tweezing.”

3trends

“For perfect symmetry, the brow should start above the crease of the nose, the arch should start diagonally through the iris and the tail should finish at the corner of the eye. This will create lift and an elegant profile,” Carolyn says.

The essentials Along with a pair of angle-cut tweezers for maintenance tweezing, there are a few more essentials that should be part of your make-up kit. “Your ‘browdrobe’ should consist of a brow powder or pomade to fill for density. Powder will give a translucent smoky finish and pomade will give fuller coverage,” Carolyn says. “A brow pencil to define along the brow, or fill gaps and inconsistent growth patterns. And brow gel is paramount, and will give the effect of fuller brows and set your brow powder for all-day wear.”

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20 The House of Wellness

SAVIOURSSKIN

Rather than concede defeat to the elements as Australia moves into the cooler months, dermatologist Greg Goodman suggests a more targeted approach, which starts with using the right skincare

WORDS CHARLOTTE BRUNDRETT

The House of Wellness 21 style notes

Dry conditions in autumn and winter are amplified by indoor heating, which can further dry out the skin.

“In dermatology terms, all the skin conditions that rely on sunshine for help, such as psoriasis, eczema and acne tend to get worse during the colder months,” dermatologist Greg Goodman says. “Vitamin D plays a big role in psoriasis, and one of the most common treatments used in psoriasis patients is a vitamin D cream, which is a much safer option than getting it through UVB while laying out in theSunsun.”exposure and its correlation with alleviating skin concerns is nothing new, and an old wives’ tale even suggests it as a natural remedy for acne sufferers.

Not only for sinus relief, humidifiers can also help put moisture back into the air and ensure your skin stays hydrated. Just be aware these devices need to be cleaned weekly to avoid bacteria build-up.

“If you live anywhere with defined seasons, then I do think you need to change your skincare season to season from the ground up,” Dr Goodman says.

Preventative measures

“If you’re used to using a light lotion, try transitioning to a heavier cream product for the colder seasons or if you’re used to using certain toners or astringents, you might have to skip that step as it can strip away moisture.

The return of natural, toproductssaver,featuresmake-upglowyletsshine.It’salsoatime-withonlyahandfulofrequiredachievethelook.

Opt for a gentler cleanser and avoiding harsh soaps.”

Switch it up

“With acne, it’s often thought to be caused by a lack of UV exposure, but it’s not, it’s actually a lack of blue light and visible light, so you can use sunscreens if you’re an acne patient and still get the skin benefits from being in the sun,” Dr Goodman says.

A new natural

Seasonal impact

“Heating in general tends to exacerbate dryness,” he says. “Long, hot, soapy showers and baths have a similar drying effect on the skin, so ensure you’re shortening your showers and that your (water) temperature is more controlled.”

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“If you’re suffering from dry skin and sensitive skin in particular, you might have to take a step back when using active ingredients like retinols, which can dry out the skin, adopting a lower strength percentage during the cooler seasons,” Dr Goodman says. Adding moisture to the skin is the last thing many oily skin sufferers want but, according to the dermatologist, it’s actually a separate entity to dry skin all together.

“Oily skin comes from the dermis, the oil glands, whereas dry skin is a top layer epidermal phenomenon, which means you can have oily skin and dry skin at the same time and, in that case, a moisturiser should be used,” he says.

Regardless of your skin type, lack of sunshine and moisture in the air can often perpetuate existing skin conditions and trigger seasonal flare-ups.

Another step worth considering is switching your skincare seasonally, gravitating to more hydrating skincare products during the colder, drier months.

The growing popularity of chemical exfoliants such as retinols and AHAs further complicates matters.

The House of Wellness 23 style notes ROBERTO CAVALLI FOR WOMEN 75ML EDP, $69.99 GUESS BELLA VITA 100ML EDP, $59.99 BURBERRY BRIT FOR MEN 100ML EDT, $59.99 RALPH LAUREN POLO RED RUSH 200ML EDT, $129.99 HUGO BOSS BOTTLED 100ML EDT, $69.99 VERASIGNATUREWANG FOR HIM 100ML EDT, $39.99 DOLCE & GABBANA INTENSO 125ML EDP, $89.99 JIMMY CHOO 40ML $49.99EDP, CALVIN KLEIN ESCAPE FOR WOMEN 100ML EDP, $39.99 SCENTSFASHION A signature scent can be as powerful, or playful, as the outfits you choose to wear GIORGIO ARMANI SI 100ML EDP, $159.99

FOAMING CLEANSER

PM FACIAL MOISTURISING LOTION

Cleanses and hydrates the skin, without over-stripping it or leaving it feeling dry.

OPEN CAMERA AND SCAN TO LEARN MORE

This milky gel cleanser is an effective, non-irritating way to start your skincare regime. For normal to dry skin.

REGIME PM REGIME

This lightweight, oil-free moisturiser is the perfect addition to your night time regime. It supplies deep hydration to the skin and is fragrance free. Suitable for all skin types, and won’t clog pores.

AM

AM FACIAL MOISTURISING LOTION

3 Essential Ceramides to moisturise and help strengthen the skin’s barrier

Hyaluronic Acid to retain skin’s natural moisture

Deeply cleanses and removes excess oil, dirt and make-up, while respecting the skin barrier. This foaming gel cleanser is fragrance free and gentle on skin. For normal to oily skin.

3 Essential Ceramides to moisturise and help strengthen the skin’s barrier

HYDRATING CLEANSER

3 Essential Ceramides to moisturise and help strengthen the skin’s barrier

WITH SPF 15 Your morning skincare multi-tasker that moisturises throughout the day and helps to strengthen the skin barrier on the face and neck. Suitable for all skin types, and won’t clog pores.

HYALURONICACID Niacinamide to help improve skin texture, reduce redness and soothe skin

WE LIKE Enamel bee badge, $79, calibre.com.au; Fender Country Road travel boots, $229, The House of Wellness

WE LIKE Dior Sauvage 100ml EDT, $140 ALL CLASS Slipping into your best outfit should also mean spraying on something special, and this spicy oriental fragrance, with its base notes of cardamom, ginger, cedarwood and orange blossom is the perfect scent for refined elegance.

This season’s bold accessory trend will instantly elevate your look from casual to classy, but if you are new to flexing your fashion muscles in this way, go for subtle statements such as signet rings, signature shades and printed pocket squares in a timeless colour palette.

WORDS BYRNEANNA

On trend

YOURSHARPENLOOK

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WE LIKE Cole Haan wingtip Oxfords, $194.68, eastdane.com; Textured tie, $149, calibre.com.au; Miansai signet ring, $229.93, eastdane.com; Atlas passport holder, $89.95, stitchandhide.com; Stitched leather belt tan, $99, calibre.com.au; Mini geo pocket square navy combo, $79, calibre.com.au; Slim square sunglasses, $24, asos.com/au

FASHIONPARIS WEEK 2021 FASHIONLONDON WEEK 2021

notes

Mix understated and dramatic to striking effect by donning a felt hat teamed with classic boots and jewellery piece.

WE LIKE Dolce & Gabbana The One 100ml EDT, $79.99 SMELL OF SUCCESS A woody and aromatic scent for men who prefer a more traditional after-hours fragrance. Bergamot and marine accords, paired with a deep, captivating radiance of incense will make you a standout. WE LIKE Giorgio Armani Acqua Di Gio Profumo 75ml EDP, $129.99 style

FROM TOP TO TOE, STYLISH ACCESSORIES MAKETH THE MAN THIS SEASON

TALK SCENTS Melding extreme freshness with warm oriental tones that come to life on the skin, this is a fragrance that can take you from boardroom to bar. Plus, the bottle is practically unbreakable, so perfect in your gym bag for a spritz of on-the-go sophistication.

TURNINGPOINT

PATRICIACONTRERASGLORIA ARMY

From masculine utilitarian shapes to floaty and feminine silhouettes, fashion is turning over a new leaf with a rich autumnal palette inspired by the change of seasons

WORDS ANNA BYRNE RED, RED WINE Hourglass blazer, $70, asos.com/au; Opulence soft-cup bra, $99.50, intimo.com.au; Sisley shorts, $249, magalipascal.com; Heritage sneakers, $64.99, volley.com.au; Blair bracelet stack, $119, armsofeve.com BASE Hyrskyy dress, $370, marimekko.com; W7 Nail Enamel Fluorescent Green, $2.99; Oakley Sutro Lite sunglasses, $230, sunglasshut.com

On trend Take to the fields in fashion’s new frontier of prairie styles as dramatic ruffles and lace-up booties add a modern edge Lovers Lock padlock necklace, $75, bianko.com.au; Botanic dress, $695, magalipascal.com; ASOS Design Ricky lace-up boots, $80, asos.com/au; Unite satchel, $450, mimco.com.au

NEUTRAL POSITION Ginger & Smart jumpsuit, $599, gingerandsmart.com; Optimist saddle bag, $450, mimco.com.au; Overgrip leather boots, $139.99, volley.com.au

The House of Wellness

27 style notes

CREAM OF THE CROP Abode bomber, $299, au.swfboutique.com; Racer rib tank, $79, enapelly.com.au; Ena sand track pants, $169, enapelly.com.au; Itno Monika studded sandals, platypusshoes.com.au$119.99,

•••

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It was a big step to move from the city life she loved. “I do miss the city, I miss the restaurants, the theatre, all the culture,” Magdalena says. “And of course my friends. But I could live anywhere if I had to. I’ll be happy no matter where I am if I’m with my family, doing the job I love. Right now this feels like home.”

In 2015, Austrian-born Magdalena and her partner, chef Darren Robertson, traded life in Sydney’s Bondi for Byron Bay, the coastal haven modelsinhabited by Hemsworths,and influencers.

“The best thing about Byron is the community, the connection to nature — in the sense that it’s everywhere, you’re cocooned between the farmland, the hinterland and the beaches,” she says. “No matter where you drive, you get glimpses of that. And I think the food, the access to really amazing food. That for us is really special. Sometimes I think that alone is enough for us to live here.”

principlepleasureThe

Their new home base allowed the culinary couple to explore sustainable ways of working and living along with sons Archie, 5, and Charlie, 3. Darren co-founded an eco-version of his acclaimed Three Blue Ducks restaurants on a farm, while Magdalena authored Happy and Whole, a collection of her favourite wholefood recipes. She is currently working on a second book, with nourishing postnatal recipes for new mums.

PALMER/HEADPRESSROB

PHOTO

30 The House of Wellness Magdalena Roze’s beautiful boho, Byron Bay lifestyle appears tranquil and effortless, but don’t be fooled. She is a hard-working lady with ambition and drive. Her impressive career journey has taken some giddy turns from meteorologist and weather presenter to cookbook author and, most recently, food inventor. As a mother of two boys, life is pretty full-on. “When I worked in TV, my life was very busy and I barely got any sleep because I was doing brekky television,” Magdalena says. “Now, with a family it’s not dissimilar in the sense that it’s all-consuming, and you get just as little sleep.”

WORDS ANNA BRAIN

A move to a simpler lifestyle has opened new doors for meteorologist and cookbook author Magdalena Roze, who draws on her passion for local produce and cooking from scratch to create nourishing meals for loved ones and home cooks alike

The House of Wellness 31 cover story

A love of food is what brought the pair together when they appeared on cooking show Ready Steady Cook They first met in the Channel 10 make-up room.

Having tried to cut down on chemicals where possible, Magdalena incorporates essential oils into the daily routine for herself, her children and their home. When asked to become the first paid ambassador for Oil Garden, a Byron-based brand, her answer was easy. Magdalena says she relies on the familiarity of scents such as lavender to trigger cues.

“That does include things like bread and pasta and cheese and wine and butter and cakes, because I don’t think that those things are naughty. I think they are good, and I enjoy them. So my priority is pleasure and nourishment.”

“This is a big part of our sleep routine, which is so important. Every night I give them (her sons) a lavender bath and they know they’re getting ready for sleep time. There’s something so comforting about it, the idea of routine, scent and familiarity.”

PHOTO FULLARTONAMELIA

32 The House of Wellness cover story

“We had a few minutes to meet each other then we went on to film the show as a team,” she“Sosays.he and I had to cook three meals against the other team. He did all the cooking and I did all the talking. It was so funny, nothing has changed. If we’re entertaining basically Darren does all the cooking while I sort of stand and do dessert. He’s just so good at it.” Darren asked her out after filming the show. “We went out on a date and that was it,” she says. “Food definitely is a huge connection for us.”

At home, Magdalena handles most of the cooking, drawing on her love of local produce and making meals from scratch.

Darren, whose TV credits also include MasterChef and My Kitchen Rules, was supportive when Magdalena told him her idea to create a new spread, a preservative-free ’mite, specifically for the food service industry. Collaborating with friend Katie Graham, she brought Oomite to the market last September. “It took us nearly three years not only to make but to get the recipe and flavour right,” she says. “The whole process around food manufacturing is so new to me. We had absolutely no idea what we were getting into. There have been so many challenges but none of them really negative, it’s just been interesting. We have been blown away by the feedback from chefs and the support that we’ve had from cafes, restaurants and bakeries.”

“I’ll be happy no matter where I am if I’m with my family, doing the job I love. Right now this feels like home.”

For the family, she creates “very simple family meals, things like chicken rice, roast chicken, lamb shanks and potato mash”.

33

5to try

5Lavender

1Clove bud I use this a lot for cleaning — what a luxury! It’s got a beautiful scent, it’s got a lot of antibacterial and anti-viral properties and in our very tropical climate, the clove bud is essential.

In the day, my little one still has a nap, so I just get a facecloth and pop it in some water with a little bit of lavender and wipe his face and hands and he knows it’s time for bed. It’s beaut, I learned that from preschool.

PHOTO PALMER/HEADPRESSROB

This is my favourite blend for the moments when I get to have a bath. When the kids are in bed, I put in a generous amount of Epsom salts and this oil, and that’s my way of winding down. When I smell it, I know it’s time for me to chill.

4Organic rosehip For skincare this is a really nourishing oil. A lot of people’s beauty cabinets are full of creams, mine are full of essential oils. I dilute it, I don’t put it on directly. I take a carrier oil like coconut or jojoba and put two or three drops in there, then dab it on my skin.

Magdalena reveals her favourite Oil Garden essential oils and how she likes to use them.

3Tranquil & Calm

2Lemon For the diffuser in the house, it makes everything feel fresh. I also use that one for cleaning as well, especially in the kitchen. If I’m using the benchtop for food, I feel like that’s the last place you want chemicals.

The House of Wellness

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A study in 2020 by Germany’s Martin Luther University of Halle-Wittenberg found numerous positive mental and emotional benefits simply by being more playful.

Creating Change Psychology clinical psychologist Bianca Heng notes study participants reported improved general wellbeing after only a week of increased attention to playful behaviour and that these positive benefits continued to be felt two weeks later. Why do we stop?

36 The House of Wellness Kick up your heels TAKING TIME OUT FOR CAREFREE FUN AND GAMES ISN’T JUST FOR KIDS. IT SEEMS PLAYFULNESS BENEFITS PEOPLE OF ALL AGES

“Alternatively,moment.othersfind that as their logical brain matures they lose touch with the child-like joy of their emotional brain, especially if they do not have a partner, friends or children to bring out the playfulness within them.”

WORDS SHARON HUNT In childhood, playful behaviour such as hopping on a swing or creating a make-believe world comes effortlessly — and is also intrinsic to the way children learn and explore the world aroundHowever,them.this natural tendency for playfulness wanes in adulthood. But should it?

Development and emotional aspects are among the reasons adults often lose touch with their playful side.

“For some, it begins in high school where fear of being judged overrides spontaneity,” Dr Heng explains. “For others, ‘adulting’ feels synonymous with needing to be responsible and serious. Therefore, day-to-day stresses and responsibilities make it harder to be playful in the present

A study by Martin belowfouroneadultsAliadulttoaWittenbergUniversityLutherHalle-createdstructuralmodelcategoriseplayfulness.Walkersaysmostwillfavourormoreofthecategories—and may not relate to others at all.

The House of Wellness 37 in focus

“Playfulness also brings fun and joy into our lives,” Dr Heng adds. “This improves mood, increases social connection and allows individuals to be more open to new opportunities.”

Dr Heng notes even personal relationships can potentially benefit from more playful interactions by forging closer bonds and shared moments of joy.

What are the benefits? There are numerous “positive correlations between playfulness and overall wellbeing”, according to human connection scientist Ali Walker.“Thefar-reaching positive mental outcomes of adult playfulness include improved coping mechanisms and work performance, innovative behaviour, creativity and intrinsic motivation,” Dr Walker says.

“Give yourself permission to do whatever you want,” Dr Walker says. “Be spontaneous, and set aside your inhibitions. Perhaps even try something fun that you haven’t done since you were a kid.” If you have children or grandchildren, both experts agree being present, engaged and following a youngster’s lead is a fast-track to a more playful mindset.

Have fun

1Other-�directed playfulactionsUnexpectedorusingbehaviour to dissolve tension 2Light-hearted Easy-going approach to certain aspects of life 3Intellectual Taking enjoyment in ideas or challenges 4Whimsical An everydayobservationamusingaboutsituations

2017

If you have lost touch with your playful side, there are many different ways to try to restimulate this mindset.

For a more structured approach, Dr Heng suggests setting a simple daily playfulness goal such as hosting a board game night, doing a puzzle, dancing to your favourite song or skipping with a jump rope. Whatever playfulness route you take, the key is to ignore the nagging feeling that you’re too old to be doing it.

One of the main reasons playfulness elicits such a strong psychological response is because it draws our focus into the present moment, which also has a knock-on effect on our brain’s“Playfulnessfunctionality.often involves spontaneity and imagination, both of which are components of creativity,” Dr Heng says. “It requires nurturing our emotional expression, which fosters an ability to ‘let go’ and feel free.”

To begin with, Dr Heng and Dr Walker recommend making a conscious effort to introduce daily playful acts.

How can we play more?

“Catch yourself when you start to criticise your spontaneous or playful behaviour and bring yourself back to the present moment,” Dr Heng says.

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The charity’s national manager treatment and support services Michelle Sperling says the real figure could be higher as males are less likely to seek help.

“Men feel pressure to pump up their bodies and slim down, creating a combination of lean, bulky muscle,” Michelle says. CARMONA

in focus

WORDS BIANCA

ONCE SEEN AS A PROBLEM MAINLY AFFECTING WOMEN, NOW A RISING NUMBER OF MALES ARE STRUGGLING WITH EATING DISORDERS AND BODY IMAGE ISSUES Young men chasing the “ideal” body are increasingly falling victim to eating disorders. Research commissioned by the Butterfly Foundation shows more than a third of people with eating disorders in Australia are male.

INOUTTHEOPEN

40 The House of Wellness

“From as soon as we’re born, we’re told in certain ways that men don’t talk about emotions,” Dr Kennedy says. “The really gut-wrenching thing for me is how long it takes for young guys to present for help.”

“Just because you’re working out, thinking about what you’re putting in to your body or having goals to look a certain way, doesn’t mean you’ve got an eating disorder,” he says.

“When the influencer is selling you a protein powder overlaid with a picture of them on a beach looking ‘jacked’ and they have tags like ‘be the best you can be’, it is a wolf in sheep’s clothing,” Dr Griffiths says.

Seek help Dr Kennedy urges people to talk to their loved ones about helpful,”beingsomethingaboutconversationand“Reachconcerns.outhavethewhetherisharmfulorhesays.

Warning signs But he says there are red flags to “Fornote.men it might be purging, over-exercising to the point of injury or there might be steroid use, that’s when the behaviours start to have risks,” Dr Kennedy says. He says men are increasingly being bombarded with messages about achieving the ideal body and how to be “manly”.

Steroid abuse Behind the chiselled abs and bulging biceps on our social media feeds, there’s another factor at play; illegal steroid use in Australia hasDrskyrocketed.Griffithssays steroid use in NSW in the past 10 years has increased about 700 per cent, according to data from Australian Needle and Syringe Program surveys. It is estimated about 10 per cent of that number are athletes trying to improve their performance, but Dr Griffiths says the rest are most likely regular gym goers looking to improve their appearance. He tells the story of a patient who did not attend his best mate’s wedding because he was concerned about eating wedding cake. Then there are more common stories of patients avoiding eating at restaurants and others meal prepping to the point where they refuse to go to lunch with their colleagues.

“When you’re starting to think like that, generally speaking, things aren’t going well,” Dr Griffiths says.

“So a lot of the photos men are seeing online, they think, ‘this guy looks like that all the time’, when actually that is what the guy looked like for two hours after three months of intense subconscious“There’spreparation.adangerousmessage to men that the photos they’re seeing is what they should be aiming for, when actually it’s not realistic or healthy to have your body in that state 24/7.”

Speaking out But he says the situation is being helped by celebrities including Ed Sheeran, who recently opened up about his struggle with disordered eating.

Former England cricketer Andrew “Freddie” Flintoff has revealed his struggles with bulimia, as has three-time AFL premiership player Mark Harvey.

“It’s positive when prominent people in society come out being honest about struggling with mental health, because it raises awareness,” Dr Kennedy says. Concerns about social media Men are sold orimagestheyrepresentations”“unrealisticaboutwhatshouldlooklikethroughthatarephotoshoppedinfluencersonsteroids, he says.

The House of Wellness 41

FoundationButterfly 1800 334 butterfly.org.au673 Lifeline 131 lifeline.org.au114 Kids Helpline 1800 551 800 kidshelpline.com.au SANE HelplineAustralia 1800 187 263 sane.org

It is a fine line, according to doctor and psychiatry resident Kieran Kennedy, who has also been a natural bodybuilder and fitness model.

When disciplineddoes disordered?become

Dr Kennedy believes there is a grey area separating healthy motivation to build muscle and disordered eating.

Comedian Russell Brand and singer-songwriter Zayn Malik have also talked about their eating disorders.

Scott Griffiths, who leads a National Health and Medical Research Council-funded program on body image and eating disorders at the University of Melbourne, is wary of social media influencers selling products and programs.

EAU DE @OLIVIAMESCIA@ASHLEYMESCIAPARFUM

44 The House of Wellness in focus WORDS BRAINANNA PHOTOGRAPHY RUTTYNSAM Rise andshine SURFING CHAMP LAYNE BEACHLEY’S AWAKE ACADEMY OFFERS THE TOOLS REQUIRED TO BUILD A SENSE OF PURPOSE

“My keynotes are impactful and thought provoking, so it was time for me to create an online platform for people to do the work when it suited them, without relying on me to physically deliver all the time. The perfect platform to go deeper at your own pace. The course and the academy was born out of a desire to shortcut people’s struggles, and shortcut my own.”

Layne partnered with online psychology service My Mirror to support participants dealing with difficult feelings or emotions triggered by the course.

1Begin every day with a centring breathing exercise, such as box breathing. Breathe in for four seconds, hold for four, breathe out for four, hold for four, repeat. Breathing helps calm the central nervous system and brings you back to the moment.

First illness, then the global pandemic delayed work on her Awake Academy, forcing her to slow the process of creating the self-empowerment platform.

“I took the time to take a snapshot of my life and realised how unsustainable it was,” Layne, 48, says. “I felt like a bit of a hypocrite, to be quite honest, talking to people about mental health and personal wellbeing and finding balance ... while I was doing between 40 and 65 talks a year, and travelling over 50 per cent of the year. My life was out of balance.

4Drink a large glass of water. Your brain is 80 per cent water, and we lose a litre of water a night through our breathing.

“In essence our ability to laugh at life, at each other and ourselves is the secret sauce to our successful partnership.”

“I’m not a kick-back kind of girl. I don’t love to be busy but I certainly love to be purposeful. One of the things that gets me out of bed every morning is thinking about how I can grow and learn and share that with others. I’m always thinking about how I can best serve theStillworld.”surfing “most days”, Layne has taken advantage of extra home time with her husband of 10 years, Kirk Pengilly. Also a prolific traveller, she says Kirk is her opposite in nearly every way — and that’s why they work so well. While Kirk is one to plan ahead and likes things to be very clean and tidy, Layne loves spontaneity.

5Brush your teeth with the opposite hand to stimulate growth of neural pathways between the left and right hemispheres of your brain.

MORNINGSTARTHOWONTOTHE

2Create an ‘I am’ mantra, something achievable, believable. Even if I wake up feeling hungover or sick, I say, ‘I am happy, I am healthy, I am fit, I am strong.’ Not ‘I am fat, I am ugly, I am stupid.’ It sets the tone for the rest of your day.

Layne’s

“I can be very untidy, I often have piles of stuff everywhere, and I can be very disorganised, so we balance each other by challenging each other’s behaviours.

TIPS

Heavily in demand as a keynote speaker, the seven-time world surfing champion used the extra time to keep building her online toolkit.

“In essence our ability to laugh at life, at each other and ourselves is the secret sauce to our successful partnership. We’re each other’s accountability partners. We have an enormous amount of admiration, love and respect for each other.”

“It’s not my responsibility to shortcut the struggle, however, my passion to help people detach from fear inspired me to create a course filled with the tools and techniques to help design a life you love versus living one by default,” she says. Layne, who is Surfing Australia chair, would have several overseas commitments in an ordinary year. As the world slowly opens up post-pandemic, she doesn’t intend to stay idle.

Surfing legend Layne Beachley is all about living life “by design rather than default”, but even the best laid plans sometimes benefit from a stroke of good luck.

The House of Wellness 45

3When you get out of bed, make it! Start your day with a of achievement.sense

The House of Wellness 47 Supplements based on science

WORDS LIZ Mc GRATH

ABOVE MattduringStenmarkatriptoAfrica.

The brand has a focus on sustainability. Rather than plastic, the Kynd range of tablets and capsules comes in recyclable glass bottles with a distinctive bamboo cap that’s naturally biodegradable.

BELOW Kynd has health at its heart. Paying it forward Not only that, Kynd has pledged that for every product sold, one immunity product is donated to an Australian in need, including the homeless and women in refuges.

The brand has already donated more than 25,000 immunity products to 16 charity partners around the country.

“It took us over a year to get that cap!” Matt says. “We make sustainable choices in every way possible with our brand — all of our parcels go out in biodegradable packaging and we encourage all of our customers to recycle.”

“At the core of the Kynd brand is the concept of giving back and I am excited that we can make a difference,” Matt says. You can even track where your “kyndness” donation goes with the brand’s online tracker at kynd.lifeWitha15-month-old daughter Asha, keeping him and his wife busy, as well as the new brand, Matt says he is excited about what the futureThere’sholds.no doubt a big part will involve spreading some human “kyndness”.

Matt Stenmark was travelling the globe with his wife, Jade, when the idea for a health and beauty supplements business with a difference first took hold. After growing up on Sydney’s idyllic northern beaches, the self-confessed fitness nut says he was hugely affected seeing firsthand the poverty in developing“Particularlycountries.inAfrica and India, where there are enormous gaps in nutrition and where plastics and pollution is having such a devastating impact on the environment,” Matt, 30, reveals.

“Even travelling around Australia, too — we saw a world in need and that people’s health and the environment were struggling on so many levels. It lit a fire! “After coming back to Sydney I wanted to do something that would make a difference to peoples’ lives, their health and the environment.”

And, with all six Kynd products now available in more than 350 Chemist Warehouse stores across Australia, that number is set to skyrocket.

professional.healthyourtotalkpersist,symptomsIfuse.fordirectionstheFollowlabel.thereadAlways

Having worked in the health industry for 10 years, Matt founded a supplements brand, using ingredients based on scientific evidence to support health and wellbeing.

After 12 months in development, Kynd launched last year using the national distribution network of iNova Pharmaceuticals.

ONE OF A KYND in focus

A little kindness goes a long way, when it comes to our bodies, each other, and the planet

“I had a team of experts, people much smarter than me, working with us on the Kynd formulas and using only the highest quality ingredients,” he says.

“The way Erin plays is very impressive, and she’s just the ultimate professional. That’s something I’m looking to bring to AFLW having been a professional athlete for a few years now. Erin sets the tone, and she’s one of many great role models I’ve been lucky to have,” Tessa says.

48 The House of Wellness in focus

WORDS MEGAN HUSTWAITE

“It’s still surreal. I’m just a country kid, so to have played at an Olympics was really special so early on in my career, and to now play AFLW is very exciting,’’ she says.

Tessa has drawn inspiration from Erin Phillips, who translated her basketball skills to AFLW where she has carved out a CV as the league’s best player. The pair represented Australia at the Rio Games.

“What really motivated me, (was) my brother, Tim, passed away in July last year and he was my biggest supporter. He believed I could do anything.“Something like that makes you look at your life and where you want to be and where you want to go. I really thought about it, spoke with my family and thought, “I’m not going to sit and wait for opportunities, I’ll go and grab it.”

As a kid growing up in western Victoria, Tessa played in a boys’ football competition in Casterton when she was 14. She never dreamed she would go on to play for the football team her whole family fiercely supported.

During the past basketball season, Tessa played against Monique Conti. On the footy field, they will be Richmond teammates. Monique won the Tigers’ inaugural club best and fairest award last season.

Playingtowin

Basketball, AFLW and the Tokyo Games — Tigers debutante Tessa Lavey shows she’s up for a challenge

“While I was away playing basketball, I was in constant contact with the club, our coach Ryan Ferguson and the girls while they were doing pre-season. Everyone was great,’’ Tessa says. “Basketball is a totally different fitness to footy but, coming straight off a WNBL season, I’ve got a few kilometres underneath me and I look forward to the challenge because I know this AFLW season will be very different to basketball.”

“The opportunities for women in sport right now are incredible, and I’m fortunate to be in a position to do both sports.”

“I always wanted to play footy as a kid growing up, but we didn’t have that pathway. I contacted the club and a few people had mentioned me to them, Erin Phillips had spoken to Kate Sheahan (head of women’s football),’’ she says. “Before COVID, Richmond invited me to come have a kick and to chat about what I was about so I went down there on a whim.

A s a dual athlete, Tessa Lavey is used to having several balls in the air. The Rio Olympian is juggling a basketball with a Sherrin, after joining Richmond for its second season in the AFLW competition. The 27-year-old captained the Bendigo Spirit in the Chemist Warehouse WNBL basketball season, which was played in a Queensland hub over five weeks before Christmas. Now, she has an oval ball in hand for her debut footy season.

“I’ve spoken to Mon and she said I was going to absolutely love it. She said Richmond is a great environment, the club is great and the girls are great. She knew I was going to love being a Tiger,’’ Tessa adds. Not one to wait for an opportunity, early last year Tessa got on the front foot and contacted Richmond.

“I think Tim would be proud of the challenge I’m taking on.”

Once best known as a dual Olympian basketballer and dual WNBA champion, Erin quickly carved out a reputation as the AFLW’s top player. In the first four years of the competition, the Adelaide Crow has dominated by winning two league best-and-fairest awards, two premierships and best-on-ground accolades in two grand finals. A skilled and tough midfielder with a knack for kicking goals, Erin is the prototype for other athletes to cross sports to Aussie rules.

CROSS-CODERSSTAR PHOTO HYLANDEUGENE Game

Once her maiden AFLW campaign with the Tigers is complete, Tessa will turn her focus to Tokyo Games, due to start on July 23. “Richmond has been super supportive with that and knew if they were going to draft me what my goals were. They wanted to invest the time in me to make me a really good athlete,’’ she says. “I’m not done with basketball yet. I was really focused on WNBL and the season just gone and now Tokyo. I want to be a dual Olympian.”

THREE changers of

Wellness 49

SHARNI LAYTON A two-time netball world champion with the Australian Diamonds, Sharni passed off her goalkeeper bib for a footy. The 33-year-old former national captain retired from the sport in 2018 and joined Collingwood’s AFLW side the following year. Playing in the ruck, Sharni is one of the league’s most improved players and in 2021 was the Magpies vice-captain.

ASH BARTY Today, she’s Australia’s queen of the tennis court but superstar Ash was once a code hopper. The world No.1 and 2019 French Open winner took a mental health break from tennis and in 2015 tried her hand at cricket, playing in the first season of the WBBL. Ash etched her way into the history books — representing the Brisbane Heat, she was the first player to hit a six in the domestic women’s competition.

‘I’m not going to sit and wait for opportunities, I’ll go and grab it’.

ERIN PHILLIPS

The House

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52 The House of Wellness actVanishing ONE MINUTE THEY CAN’T GET ENOUGH OF YOU, THE NEXT THEY HAVE GONE TO GROUND. HERE’S HOW TO DEAL WITH BEING PROFESSIONALLY GHOSTED WORDS TANIA GOMEZ

“Over the past nine years, (I’ve experienced) clients not paying invoices and disappearing to sending quotes to people who have chased you for work and then never hearing from them

If you are left in a situation where you are just not hearing anything back despite your best attempts, Brad says it is worth sending a follow-up that addresses the situation directly.

The HR Dept Lower North Shore director Brad Adams says to be sure to set a date and time in which you will follow up with a contact — this gives you some control over the situation.

Look for the signs Pay close attention to a person’s behaviour — it may just reveal what’s to come.

“It’s important to stay professional— I would never call out someone publicly about their behaviour. (When it comes to conducting business), manners and communication go a long way in building goodwill and karma.”

in focus

The Audacious Agency co-founder Annette Densham says ghosting is a “regular occurrence” in running her business.

“Theagain.most upsetting ones are the clients who do not pay their invoices and then unfriend you on social media and ignore your calls. This is why I now ask for payment upfront before commencing work for behaviour)anyone. (Thishascostme thousands of dollars over the“Inyears.myearly days of business, I used to get really upset, wondering what I had done wrong. Now, I realise it says more about the ghoster than the ghostee.

The House of Wellness 53 It’s an all too common scenario when it comes to dating, but it seems ghosting is becoming a fixture in the professional space, too. From radio silence after a job interview, to promising chats with a prospective client and not hearing back at all, having someone just disappear in a work scenario can be frustrating and confusing. So, how can you go about dealing with it and, more importantly, how can you avoid it happening in the first place?

Avoid ambiguity

“(You could say) ‘I’ll give you a call on Friday afternoon to see how things are progressing if I haven’t heard from you’,” Brad explains.

“At that point, that’s when you might say, ‘What is the best way to contact you?’ Is it a phone call? Is it text? So, set up an agreed mode of communication.”

“You could say, for example, ‘I feel I have the experience and skills to perform the role. However, I have other opportunities that I’m pursuing. And I’d just like to understand if I’m still in the mix or otherwise, so I can move on to those opportunities or continue to engage with regard to this’.

“Look for the warning signs as the professional ghoster may drop some hints that you can pick up early in the piece,” Sydney Career Coaching’s Tina Monk.

“It fourthreehappenstotimesayear.”

“They may seem disconnected or distracted during early meetings or calls. You may get the sense that they are non-committal, so be sure to clarify expectations and agree to next steps before working with them.”

“(This is why it’s important) to get a clear idea about whether a client is actually buying or whether they’re just doing some market testing,” Career Money Life chief executive officer Sandy Hutchison says.

“Also, sometimes recruiters go on fishing expeditions. So, they’re just looking for candidates who they can try and pitch to corporates that might have a need.

“If you’re talking to a recruiter, make sure they actually have a real job, and they’ve got details of that job and it’s not just a general discussion.” Sandy says to be sure to ask questions regarding time frame, what their process is and what their plans are with engaging someone, whether it’s applying for a job or sending a proposal to a potential client.

One of the most frustrating things about being ghosted is that you’re left in the dark.

Be assertive

“While it may be tempting to complain or call the person out, it’s best to keep things professional. You never know who you’re going to work with in the future, so avoid burning any bridges,” Tina says.

“I think that’s a polite way to say, ‘Hey, I deserve to get a response, so please do so’.” If all else fails, and you have most definitely been ghosted it is important to avoid lashing out.

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In parts of Latin America and the Mediterranean, a siesta has been part of daily life for generations. Often, it’s a brief reprieve from the afternoon sun, but a nap may offer much more than a break from the heat. The right kind of nap boosts energy and performance, and can enhance memory and brain function. It can also have physiological impacts that are being uncovered by a growing body of science.

“This could be because increased napping may reduce the amount of physical activity you do during the day,” Dr Yiallourou says.

WORDS SARAH MARINOS

Early diagnosis is important in reducing the effects of the disease, and napping can play a role.

A 2016 University of Tokyo study found daytime naps of an hour or more were associated with a 45 per cent increased risk of developing type 2 diabetes compared to no naps.

“A long daytime nap may also increase the risk of symptoms of insomnia and disrupt circadian rhythm or the body clock, which is also associated with higher diabetes risk.”

Napping and diabetes About 1.3 million Australians live with type 2 diabetes.

In 2020, AHA research found adults with good sleep routines — sleeping seven to eight hours a day and who don’t snore or feel too sleepy during the day — have a 42 per cent lower risk of heart failure.

“Studies show long daytime naps may also increase the risk of other metabolic disorders, like high cholesterol and obesity — a known risk factor for diabetes,” Baker Heart and Diabetes Institute pre-clinical disease and prevention group leader Stephanie Yiallourou says.

The House of Wellness 55 in focus

Sleep on it

Heart health benefits Swiss researchers have found a nap can lower the risk of heart attack or stroke. The study, published in 2019, followed participants for more than five years and found napping once or twice a week almost halved the rate of heart attack, stroke and heart failure compared to not napping at all. Similarly, the American Heart Association (AHA) has underscored the importance of healthy sleep patterns.

A short nap works wonders for the mind and body, while also helping to lower the risk of some diseases

SLEEPHELPAVAILABLEGADGETSOFARETOIMPROVEQUALITY

Keep it short and sweet: nap for 10-20 minutes “When you nap for a short amount of time you stay in the lighter stages of sleep,” Prof Bartlett says. “If you nap for longer, you will go into deep sleep and will feel groggy when you wake. You will also find it harder to sleep at night because your brain won’t feel it needs as much sleep.” Set an alarm “Set a timer to make sure you don’t sleep for too long and go into a deep sleep,” Dr Yiallourou says. Know when to rest: only nap when you need to “Generally, you need a nap if you are battling to stay awake. That’s the time to lie down for a short time, but don’t put pressure on yourself that you have to nap. Just rest, let go of all that is happening in your life and see what happens,”

A RANGE

Usually these areheadphoneslightweightthat sit flat against your ear and are worn inside a comfortable headband. They are streamlined and light, and block out distracting sounds.

“Getting into bed should just be for night-time sleep, so nap in a different place,” Prof Bartlett says. “Roll up a hand towel, put it under your neck and lie on the floor or on a rug. But choose somewhere to nap where you feel safe and comfortable.”

“To sleep well at night, we need to build up a sleep debt so our brain wants to go back to sleep to cancel out that debt.”

PODCASTS Plenty of podcasts are designed to soothe you to sleep. Some of the betterknown ones include Sleep With Me, Nothing Much Happens, Slow Radio and Sleepy WHITE NOISE MACHINE These machines are designed to block out environmental or background noise and while more research is needed, some studies show they may reduce the amount of time it takes to fall asleep and increase the length of sleep.

SMART SIESTA

56 The House of Wellness

SLEEP MASK Slip one on if you are easily distracted by natural or artificial light. These may be particularly helpful in blocking out light during an afternoon nap.

Don’t nap in bed

Prof Bartlett says. in

NOISE-CANCELLINGHEADPHONES

“You need at least eight hours between the end of a nap and when you intend to sleep again,” says Associate Professor Delwyn Bartlett, a psychologist and insomnia specialist at Woolcock Institute of Medical Research.

Sleep tech STEPS

focus

Pick your time

SHOULD YOU GO TO SLEEP SCHOOL? VISIT HOUSEOFWELLNESS.COM.AU

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Tim parentingapproachRobards’tohis baby daughter is a lot like his daily exercise routine — it’s all about flexibility and balance.

58 The House of Wellness

@MRTIMROBARDS

Tim and wife Anna, who he met on The Bachelor set in its first season in 2013, had their first child, Elle, lastEvenNovember.amidthe sleepless nights and daily chaos newborns can bring, Tim has made time to look after his health and wellbeing. He even took his fitness gear into the hospital so he could nip to a nearby park to do some training while Anna and the baby were sleeping. After the couple brought Elle home, he continued to make sure he found time for daily exercise.

“It’s important to make time for yourself to do what makes you happy and healthy.”

my life

Seeing his mother’s condition improve with diet and exercise made Tim passionate about his ownAlarmedfitness.by statistics that show 66 per cent of Australians are overweight or obese, Tim believes in using his profile to encourage others to form healthy habits. It is for this reason he partnered with Medibank and its Live Better at Home program to help people exercise effectively at home and learn to cook healthy food. He is also keen to practise what he preaches with his daughter by encouraging her to enjoy a mostly healthy diet of whole foods — without missing out on the occasional treat.

“It will be interesting to show her that one day,” he says with a laugh.

“I was so nervous and so uncomfortable every day on set,” he recalls.

formfrommotherchildsincehealthpassionatebeenaboutandwellbeinghewasaandsawhissufferadebilitatingofchronic

“I really like the idea of teaching her the calming benefits and mental release of stretching and meditation.”

“I had to really push myself. But I got so much out of the experience. I met a great girl and what it showed me is that you can’t listen to the naysayers. It gave me the courage to try new things and to follow my heart.”

fatigue syndrome.

The House of Wellness 59 WANT TO WORK OUT WITH TIM ROBARDS? TURN TO PAGE 88

But there’s one thing Tim isn’t so keen to show his little girl any time soon and that’s the show where he met and fell in love with her mother eight years ago.

“But maybe not until she’s a lot older. Or with some selective editing. It’s a lovely thing to have, but I don’t know how she will feel seeing me dating the other women on the show.”

“I am really looking forward to being active together,” Tim says. “I love getting out in nature or out on to the water to paddleboard. I like the idea of doing some gymnastics or some martial arts together. Or maybe we could just do some yoga. Kids spend so much time on iPads now being overly stimulated by technology.

The condition, which baffled doctors, caused her to feel exhausted, suffer convulsions and endure crippling pain.

Tim has

WORDS DUCKSIOBHAN PHOTO GILLESCHRISTIAN

Naturally shy, Tim had to push himself out of his comfort zone to audition for The Bachelor

“I studied for nine years to get my qualifications as a chiropractor, so I am not going to give that up,” he says. “I still think of myself as a chiropractor. I am also an actor. And a father. And a husband. You can be more than one thing and be happy. It’s all about balance.”

He may be extremely focused, but Tim remains flexible about how and what he does each day. Some days he might just grab 20 minutes to work out in the backyard, another day he might do a longer and more intense training session. Then there are times he just enjoys the tranquillity of yoga and Thoughmeditation.histraining schedule has changed with age and now incorporates more exercises promoting joint flexibility rather than building muscle bulk, Tim says he feels stronger and healthier at 38 than he did when he was younger. “I know that I feel better in myself, have more energy and feel more balanced when I have that time out to exercise,” Tim“Havingexplains.achild shouldn’t mean giving up all the things that you enjoy. It’s important to make time for yourself to do what makes you happy and healthy.

“Anna and I tag team so that we can both continue to have that time for ourselves every day.”

For two years Tim had a starring role on Neighbours, commuting between the Melbourne set and the home he shared with Anna in Sydney. But when the pandemic hit while Anna was pregnant with Elle, Tim decided it was time to call an end to his time on Ramsay Street so he could be with his family. That hasn’t seen an end to his acting ambitions. Nor has he given up on practising as a chiropractor. He continues to treat patients once a fortnight, and recently starred in the short film Sherbrooke Down: The Road to Cataract

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ADAPT YOUR HABITS IN AUTUMN TO HELP YOU FEEL HAPPIER AND HEALTHIER DURING THE COOLER MONTHS

The House of Wellness 63

PREPAREFORCHANGE As the changesseasondays get shorter, trees lose their leaves and animals grow a thicker coat. So, it should come as no surprise that the human body reacts in some amazing ways, too. Studies show our DNA changes to help battle the approaching cold, our blood pressure rises, and some people report sleeping more. But some changes are much more noticeable, and annoying — the good news is we can prepare for them before the cold weather arrives.

It is best to get into a routine that will suit the colder months in autumn; this way you will be in the habit, which will help you stay motivated once winter arrives, she says.

It’s a common complaint from people that they gain weight in winter, and it is often caused by eating more stodgy foods, Nutrition Australia dietitian Leanne Elliston says. “Let’s face it, humans are naturally drawn to sugar, fat and salt,” Leanne says.

“Keeping active is important all year round, however, in winter it can be even more important as being physically active, particularly during the winter months, can help boost vitamin D levels,” Leanne says.

“When it comes to fat, adding some healthy fats to your meals is important. “Think avocado, nuts, and extra virgin olive oil. They can actually help to absorb some of the vitamins and antioxidants in your food to help keep your immune system working at its best.” It is also important to keep up vitamin C intake for immunity, she says.

But don’t feel guilty if you indulge on the couch on a cool night. Instead, Leanne acceptingrecommendsyou will overdo it sometimes, but try to eat with “purpose” and to practise mindful eating in the months leading up to winter so you are well trained once the cooler times arrive.

health wise

64 The House of Wellness

Choose comfort food wisely

To help combat the cravings for salt and fat, Leanne says to opt for foods that are less processed and have more nutritional value but plenty of flavour.

“The colder months are a perfect time to get into soups, stews, casseroles and curries. These are the best dishes for maxing Leanneon vegetables,”outadvises.

“It is comforting, enjoyable and thousands of years ago these flavours were highly sought after as they were hard to “Nowadays,find. it’s in just about everything that is processed and very easy and cheap to access.”

Don’t get stuck on the sofa Snuggling into the warm couch is everyone’s favourite thing, but be careful of being too sedentary.

A 2020 secondary analysis of data in the US has shown vitamin D supplements could reduce the risk of cancer. A Brigham and Women’s Hospital-led team found an overall 17 per cent lower risk of advanced cancer and a 38 per cent reduction among those with a normal body mass index.

“Sunlight affects our hormones, but some people are more susceptible than others,” Dr Blashki says. “Lack of sunlight can mean our bodies produce less melatonin, the hormone that tells your body it’s time for sleep.

Source: Mindbody Body time Our internal body clock could make us foundCollegemonthssusceptiblemoretoinfectionsatcertaintimesoftheday,oroftheyear.RoyalCollegeofSurgeonsinIrelandandTrinityDublinresearchersthismaybeduetoafluctuationinwhitebloodcellnumbers.

“Less sun could also mean less serotonin, a hormone that affects mood, appetite and sleep.”

While it is rarer in Australia than other countries that have long dark winters, Dr Blashki says keep an eye out for any emotional changes as the days start to get shorter. He says to avoid alcohol and “try going outside more often — ask a friend or family member to rug up with you and go for a walk”. “If you see the sun, head outside and try to get some of it on your skin.” Check in with your doctor if the winter blues do not budge.

The number of confirmed cases of the flu in Australia in 2020. this was down from a record 313,061 the year before.

21,259

One of the most common things people notice towards the end of autumn and heading into winter is that their skin tends to get eczema after some weeks to months,” Assoc Prof Nixon says. An easy fix is to opt for a “greasier” skin cream compared to the lightweight creams preferred in summer, she says. This could help avoid fl aky and itchy skin during June and July.

Adapt your skincare products

Healthy bites

VITAMIN D BENEFITS

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itchyotherwisethatNixonDermatologists’AustralasiandrynesstolateyouDependingdrier.onwherelive,aboutearlyorMayyouwillbeginnoticechangesintheofyourskin,CollegeofRosemarysays.“It’simportantpeoplemoisturise,theskingetsandmayevolveinto

WARM DRINKS SUPERCHARGED  A cup of hot chocolate could help you solve problems faster. University of chocolatementalperformeddiscoveredresearchersBirminghamhavepeoplechallengingtasks11percentfasteronaverageafterdrinkingawarmcupofsupercharged with fl avanol-enriched cocoa powder.

Look out for the winter blues As the days get shorter, we get less sunlight, which can wreak havoc with our body and our Generally,emotions.awalk or a catch-up with friends will boost the spirits. But sometimes the bleakness can be seasonal affective disorder, Beyond Blue clinical adviser Grant Blashki says.

Power-ups

Other genetic tweaks may result in better bone strength (LRP5), super muscle strength (myostatinrelated muscle hypertrophy), superior speed (ACTN3) and super resistance to developing high cholesterol (PCSK9). When it comes to our ability to run, some of us are built for speed and others are better equipped for long distances. The one we’re better at depends on whether we have more fast-twitch muscle fibres (which enable speed and power) or slow-twitch muscle fibres (to help with endurance), aided by ourIngenetics.thecase of the ACTN3 gene, most of us are built to run fast, but many of us are genetically ill-equipped to win a sprint race, according to Murdoch Children’s Research Institute senior research officer Peter Houweling.

WORDS REBECCA DOUGLAS

Certain genes can boost your sporting prowess and overall health, giving you a leg-up in life. Are you one of the lucky ones?

“The prevalence of these genes is not well defined but is estimated to be less than 1 per cent of people are genetically short sleepers and less than 1 per cent are genetically long sleepers,” Dr Harrington says.

“In around 20 per cent of people, or about 1.5 billion people worldwide, they have a mutation or defect which means that they don’t express ACTN3 in their fast muscle fibres,” Dr Houweling says. “If you’re ACTN3 deficient, you’re basically not going to be an elite Olympic sprinter.”

“There are some people who genetically require less sleep and get by perfectly well on four to six hours of sleep,” ResMed sleep expert Carmel Harrington says. “They don’t need to take naps or sleep in on weekends to recover from lack of sleep. These individuals are different from those who choose to limit their sleep.”

While these people may lose out in a foot race, the good news is they’re more likely to excel in an endurance event.

66 The House of Wellness Genetic powerssuper

There is also a long sleep gene, which causes individuals to sleep 10-12 hours a night rather than the usual eight.

Some needindividualsfortunateonlyfivehours of sleep a night. Unlike many of us burning the candle at both ends and relying on coffee to perk us up, they are happy and well-rested on this minimal amount of shut-eye.Itturnsout, this is a handy condition caused by rare ADRB1mutations in genes calledandDEC2.

While other lifestyle factors come into play when it comes to the amount of rest we require, how largely influencedour bodymuch slumberneedsisby the genetic lottery.

Those born with unusually low amounts of myostatin will grow big muscles much more readily than those with standard myostatinSimilarly,levels.individuals with a mutation in the LRP5 gene can have bones that are almost unbreakable. “People with such  a genetic variation basically never have broken bones, because they have incredible bone strength,” Prof Lynch says.

SUPERGENETICPOWERSCANBEUSEDINWORK,RESTANDPLAY

The House of Wellness 67 health wise

Trade-offs There can be downsides to some of these genetic super powers; the rest of the body is not equipped to handle the superior strength in one particular area, such as the muscles.

“Muscles contract, they pull on tendons, and the tendons move bones to allow us to move,” Prof Lynch says. “You could be more susceptible to certain types of injury if the muscle produces forces that exceed what the tendon can handle.” Usually, exercise prevents this type of mismatch in the body by building up surrounding areas along with muscles and bone. For non-genetically gifted human beings without super strength in these areas, what we get out of our athletic pursuits and life in general comes down to how much work we do to improve ourselves. In the end, that might not be a bad way to go.

When it comes to our ability to run, some of us are built for speed and others are better equipped for long distances.

Built strong When it comes to muscle strength, myostatin helps regulate the size of your muscles, The University of Melbourne’s Centre for Muscle Research director Gordon Lynch says. “Myostatin levels keep the muscle size in check,” Prof Lynch says. “If myostatin levels are high, that generally reduces the muscle mass, whereas if myostatin levels are very low, then muscle mass is generally larger.”

“Alcohol can significantly weaken your defences,” Joel warns. “Excessive alcohol can disrupt the body’s normal immune responses resulting in impaired protection, so it’s best to go easy on the booze to give your immune system the best chance to thrive — not to mention the other benefits of exercising moderation.”

The House of Wellness 69

4

Ben suggests building up slowly to a minute or two by adding 10 seconds every few days.

So restock your bar with any number of the sophisticated and delicious non-alcoholic (or lowalcohol content) beverages now on offer and join the growing ranks of mindful drinkers.

6

Not only can a positive attitude improve your immune system, but it may help you live longer, according to a University of Queensland study. Published in the Psychology and Aging journal, the research found older people who focused on positive information were more likely to have boosted immune functioning. So get your gratitude list out and start adding up everything you have to smile about.

WELCOMEBOOST health wise

Have a cold shower

Get gut happy Your gut wall houses an incredible 75 per cent of the cells that make up your immune system, and every year science discovers more links between the microbiome (the 100 trillion bacteria, viruses and other microbes that live in your gut) and your resistance to a whole array of “Nourishdiseases.yourgut and help stave off any nasties by including plenty of wholegrains, legumes, fruit and vegetables and fermented dairy (in your diet),” Joel recommends.

“Including a diverse range of foods in your diet should tick all those boxes,” Joel says.

1Know your nutrients Mum was right when she said eat your greens.

“The encouraging news is that you can eat yourself to good health.”

5Try self-hypnosis Sleeping well is crucial to wellness, and slow-wave sleep (SWS) in particular has been shown to stimulate your body’s defence system.A Universityof Zurich study found using self-hypnosis as a sleep aid specifically increases the amount of SWS you get, meaning it’s probably worth giving it a go.

2

3

Good news, there are plenty of free self-hypnosis apps for Apple and Android phones, as well as audiobooks.

Bid booze adieu

The Nutrition Guy, aka dietitian Joel Feren, says immune-supporting nutrients to look out for are vitamins A, C and D, as well as protein, zinc, iron and selenium (found in white meats, Brazil nuts and fish).

HERE ARE SIX IMMUNE SYSTEM-SUPPORTING HABITS TO HELP KEEP YOU IN TOP SHAPE

WORDS LIZ McGRATH COOLER WEATHER IS COMING AND WITH IT THOSE PESKY CHANGE-OF-SEASON BUGS.

Keep smiling

“Numerous studies have shown gradual exposure to the cold has many health benefits,” Tailored Health founder and exercise physiologist Ben Taylor says. “When you train your nervous system with a cold shower your body learns how to produce more stress hormones, which in turn can help fight off those bugs,” he says.

“I came out with this story on my birthday, I turned it into a liberating thing,” Melinda says. “I’ve always said to myself that before I turn 50 I want to have integrated my offstage self with my public persona and be seen as an authentic person. That whole vulnerable person. “It doesn’t happen quickly, it’s very scary to do this stuff.” Fans of the famously sunny singer were quick to show their support, as she became an ambassador for the Rural Adversity for Mental Health program, linking people in rural and remote areas of NSW.

Country singer Melinda Schneider celebrated her 49th birthday last year by giving a “very powerful” gift to help others; she shared her struggle with depression.

70 The House of Wellness health wise

Gently does it

Melinda Schneider’s fight with clinical depression has taught the country singer to lower her expectations and ease up on herself

WORDS ANNA BRAIN

Rural ProgramMentalAdversityHealth ramhp.com.au Lifeline 131 114 Suicide Call Back Service 1300 659 467 SANE Australia 1800 187 263 Beyond Blue 1300 224 636 ReachOut au.reachout.com Headspace 1800 650 890 Reach out IF YOU NEEDSYOUANYONEORKNOWHELP

With hindsight, Melinda says many factors contributed to her depression, including the pressure she felt to be “the perfect earth mother” to son Sullivan, 8. “I had my beautiful healthy boy at 41, and breastfed him for a few years,” she says. “I did attachment parenting. That is a really difficult way to parent. I don’t regret it for a second, but it certainly took its toll on my body. “So he didn’t sleep through until three and a half. I was up four times a night breastfeeding him on demand. Again, not meeting my own needs.”

Last year she released Be Gentle on Yourself, a cathartic single focusing on the importance of selflove and self-care. She says it’s essential to lower expectations of everyday life — but don’t drop them altogether.

A self-confessed workaholic, Melinda had maintained a hectic pace of touring for two decades before it all became too much. She first realised something was wrong on Mother’s Day in 2018. “At the time I didn’t realise I had depression. I knew that I felt absolutely exhausted,” she says. “For six weeks I felt worthless, defective, helpless, sad, shame, a lot of shame came up. “I’m very hard on myself, with that critical inner voice beating myself up all the time, ‘I’m not good enough, successful enough, thin enough, earning enough, a good enough mum’. I wasn’t enough.” After six weeks’ rest Melinda gradually got back to work, only to come unstuck again later in the year. “I lost my old flatmate to suicide. I lost three people in a month while I was in that bout of depression, but the suicide hit me so hard. I was so low, lower than I’d ever been before, in grief as well as having clinical depression. So I went to see a psychiatrist,” she says. “It took my friend losing his life that helped me to turn the corner. I thought that if he did that out of shame and feeling weak and all of those things men feel when they make that very final decision, I needed to learn a lesson and say it’s OK to fall down. It’s OK to feel the pressure, it’s got to be OK. I finally said to my shrink, ‘OK, I’ll go on the medication’. “About 10 days later it kicked in and I immediately felt brighter, happier. “The funny thing is, my psychiatrist said, ‘I heard you on the radio yesterday. I would never have guessed you had depression. See how people hide it? We all wear masks’.”

“If you look at my house you’ll see how messy it is. You’ll see I’ve dropped my expectations of myself,” she says with a laugh. “Mark and I don’t hassle each other at all about mess or washing up or anything like that. We’re pretty easy on each other about that kind of thing. I think dropping expectations is really important to do when you’ve had depression. There’s nothing sensitive or gentle about high expectations.

It’s really important for all of us to cut each other some slack. I think everyone’s mental health would be a lot better if we did.”

“At the time I didn’t realise I had depression. For six weeks I felt worthless, defective, helpless, sad. ... I’m very hard on myself.”

The House of Wellness 71 PHOTOGRAPHY GRAHAMSUE

With the support of her partner, Mark, who has experienced depression himself, Melinda has worked towards finding a healthier balance for herself.

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74 The House of Wellness CRIPPLING REALIT Y

WORDS CLAIRE BURKE

Imagine being so fearful of losing control that you can’t be left alone with your child, and having to say “I love my daughter” over and over in an effort to convince yourself you will not hurt her. Or driving through an intersection and thinking, “Did I just hit a pedestrian?” and needing to check the rear-vision mirror and circle back to make sure no one has been hurt. Not just once, but repeatedly, for up to an hour, or more. Or wondering, “Do I have lung cancer?” and needing to obsessively check the symptoms online, call helplines and consult doctors to reassure yourself. These are typical of the distressing thoughts someone living with obsessive compulsive disorder (OCD) might battle internally each day, according to clinical psychologist Andrea Wallace. “People with OCD experience obsessions which are unrelenting, unwanted thoughts or urges which are distressing,” says Dr Wallace, who specialises in OCD. “They then perform compulsions which are repetitive, or ritualistic behaviours that are intended to alleviate the distress or prevent a dreaded outcome.”

Overzealous handwashing or fastidiousness is only part of the picture when it comes to obsessive compulsive disorder

The good news is OCD can be treated and managed.

health wise Penny Moodie, 33, began OCD-relatedexperiencinganxietyasayoungchild.

Fear factor

There’s no limit to what the compulsion might be,” she says. The impact can disrupt all aspects of life, including study, career and relationships. “It is highly distressing, exhausting and it can be so time consuming they can’t do the other things in their life that are important to them,” Dr Wallace says.

“Compulsions therefore vary widely and include, but are not limited to, checking, seeking reassurance, arranging objects, touching, washing, cleaning and repeating; and mental rituals such as mentally replaying situations, replacing bad thoughts with good thoughts, counting and praying.

The House of Wellness 75

“Therefore, they may think, ‘What if I give someone COVID-19?’ and may repeatedly wash their hands and sterilise surfaces in their home,” she says. “Even though they don’t have symptoms, they may repeatedly get tested for COVID-19 and mentally scan their bodies for symptoms and repeatedly seek reassurance from family members that they have not acted irresponsibly by being around others.”

Identify and seek help OCD will impact about 1 in 40 people across a person’s lifetime — but identifying the disorder isn’t always easy.

“They learn to just let the thought be, and the thought then loses its power ...”

“OCD is a really complex mental illness. It’s having a fear and not being able to tolerate any uncertainty around that fear. Then having that fear playing in your head over and over again. I have memories of obsessive thoughts from about age seven. I was worried for so long I had AIDS. I think that was triggered because my dad worked in the area; and it was the ’90s, it was all over the news. Any time I would see something on the news I would be triggered. When I was a teenager Mum thought I needed to see someone. I would constantly seek reassurance. I would take Mum aside, maybe 10 times a day and say, ‘OK, I’ve got this going through my head’ ... just to get her to say, ‘It’s fine, it’s all OK’. That soothes you for a while, but then the doubt creeps back in. As I got older my obsessions became more about relationships. If you’re living with your partner, you can be triggered all the time. You’re constantly thinking, ‘Is this the right person for me, am I feeling how I should be feeling?’; it becomes a loop tape in your head. Everyone has questions around relationships in general. But when you have OCD that uncertainty becomes intolerable and it becomes all you think about.BeforeIwent on medication it was pretty intense most of the time, but I was very good at hiding it. Exposure response prevention therapy for me has been really effective, because it’s about living with the uncertainty. I had to learn to be OK with not knowing.”

An anxiety disorder based on fears, Dr Wallace says common OCD themes for obsessions include contamination, harm, danger, sex and sexuality, religion, immorality or any doubt that conflicts with a person’s values.

As OCD often plays out in someone’s head without physical signs, it can be hard to recognise. Further, Dr Wallace says people with OCD can feel shame around their compulsions and may feel reluctant to admit to their obsessive thoughts.

“They learn to just let the thought be, and the thought then loses its power and the anxiety goes away,” Dr Wallace says.

There are effective medications, while cognitive behaviour therapy using exposure response prevention (ERP) may help people to learn to tolerate the uncertainty around a thought and not act to negate it.

Under pressure Stress is not a cause of OCD but a stressful event or trauma may trigger symptoms for those predisposed to it, according to the Anxiety and Depression Association of America. Meanwhile, a recent Danish study found young people with OCD reported their symptoms worsened during a crisis such as COVID-19. Dr Wallace says an underlying belief for people with OCD is an overdeveloped sense of responsibility for others.

Home-cooked family meals and eating together feed the mind, body and soul. Medical researchers have observed that families who regularly eat homecooked meals together have been found to be happier and healthier and to eat less processed foods, sugar and junk food.

● 1 brown onion, finely diced ● 2 garlic cloves, crushed (just a tiny amount for babies)

● 2 carrots, finely diced ● 2 celery stalks, finely diced ● 2 tsp thyme leaves, finely chopped ● ½ tsp chilli flakes (omit for babies)

● 120ml olive oil

● 500g chopped tomatoes (or 800g tinned chopped tomatoes)

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forFoodthefamily

SERVES 8 PREP AND COOK 52 MINUTES

COMFORTING PORK RAGU

● 500ml quality chicken or vegetable stock (preferably preservative and additive free) 150ml pouring (single/light) cream ● grated zest of 1 lemon ● sea salt (omit for babies) freshly ground black pepper (just a tiny amount for babies) ● cooked pasta, to serve ● grated pecorino (use ricotta for babies), to serve

PHOTOGRAPHY BENSONALAN 76 The House of Wellness

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ating together teaches your children that mealtimes are both a family tradition and an essential daily routine. Children of all ages love the connection that happens at family meals. Often everyone’s busy doing their own thing during the day, so dinner (or weekend lunch) is when everyone can be together. It helps your children to feel positive about food and eating as a shared experience.

● 600g minced (ground) pork (or use lamb or beef instead)

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What’s not at the table is just as important — no screens, mobile phones or tablets. It’s family time! Mealtimes should not be a battleground about food. Avoid snacks before dinner, and be firm but fair about kids finishing everything on their plate. Just do the best you can.

Heat half the oil in a large saucepan over medium heat. Fry the onion and garlic for 4 minutes until soft and caramelised. Add the carrot, celery, thyme and chilli, and cook for another 4 minutes. Add the tomatoes and simmer for 15 minutes. Heat the remaining oil in a medium frying pan over high heat. Add the pork and fry, breaking it up with a wooden spoon, until golden and cooked through, about 8 minutes. Add it to the pan with the vegetable mixture, along with the stock, and simmer over very low heat for 30 minutes. Add the cream and lemon zest and simmer for a further 5 minutes. Season with salt and pepper to taste. Serve over the cooked pasta of your choice and top with a good sprinkling of grated pecorino (or ricotta for babies). Store in an airtight container in the refrigerator for up to 2 days, or freeze for up to 3 months. For younger babies puree the cooked pasta with a little ragu until smooth — you may need to thin it with a little water. Allow to cool before serving. For older babies serve a small amount of coarsely pureed ragu with pasta. Allow to cool before serving. For toddlers serve as for adults, but allow to cool before serving.

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MINTED YOGHURT SAUCE 250g Greek-style yoghurt 25g finely shredded mint leaves 1 garlic clove, crushed ● juice of 1 lemon ¼ tsp ground cumin ¼ tsp cayenne pepper sea salt (omit for babies) ground white pepper (tiny amount for babies) To make the minted yoghurt sauce, place the yoghurt, mint, garlic, lemon juice, cumin and cayenne in a small bowl and stir to combine. Let sit for 30 minutes before serving, to allow the flavours to develop. Season with salt and pepper to taste. Preheat the oven to 180C (350F). Line a baking tray with baking paper. Blitz the bread and macadamia nuts (if using) in a food processor to make crumbs. Combine the remaining ingredients in a large mixing bowl, add the crumbs and mix well. Make sure the mixture is well seasoned. Roll into golf ball-sized balls and place on the lined tray. Bake in the oven for 20 minutes. Store in an airtight container in the refrigerator for up to 2 days, or freeze for up to 3 months. For younger babies puree half a meatball in some minted yoghurt sauce until smooth — add a little water if it’s too thick. Allow to cool before serving. For older babies shred the meatballs and serve as finger food with chopped cucumber and the minted yoghurt sauce. Allow to cool before serving. For toddlers serve as for adults, but allow to cool before serving.

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If making wilted spinach to use instead of pesto, heat the butter or oil in a small saucepan over medium heat. Add the spinach, cover the pan with a lid, reduce the heat to low and leave the spinach to wilt for 2 minutes. Set aside. Lightly beat the eggs and cream or yoghurt together using a fork, then stir through the pesto or wilted spinach. Melt the butter in a heavy frying pan over medium heat. Just as the butter starts to bubble, add the egg mixture and cook, folding gently (not robustly stirring), for about 2 minutes, or until you have perfectly soft, folded eggs. (For babies cook the eggs until firm.) Serve the eggs on buttered toast and curl the ham beside it, if desired. For younger babies add a tablespoon or two of yoghurt or milk to the well-cooked egg and spinach mixture, then puree until smooth. Allow to cool before serving. For older babies mash the well-cooked egg mixture to a slightly lumpy texture (add a little yoghurt or milk if it’s too lumpy) and allow to cool before serving. Serve with finely chopped wilted spinach on the side. For toddlers cut the bread into “soldiers” (finger-sized pieces), and chop the egg up. Allow to cool before serving.

● 100g day-old bread, torn roughly into pieces 500g minced (ground) lamb 50g crumbled feta ● 40g macadamia nuts, finely chopped (optional) 1 small red onion, roughly chopped ● 1 garlic clove, crushed 1 tbsp chopped flat-leaf (Italian) parsley 1 tsp ground coriander 1 tsp ground cumin 1 tsp dried oregano ½ tsp ground cinnamon ½ tsp sweet paprika sea salt (omit for babies) ● ground white pepper (tiny amount for babies)

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LAMB MEATBALLS WITH YOGHURTMINTEDSAUCE PREP AND COOK MINUTES

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● 6 eggs ● 2 tbsp pouring (single/ light) cream or yoghurt ● 40g basil pesto ● 40g butter, plus extra for the toast ● 4 slices quality bread (preferably sourdough), toasted ● 8 slices quality ham (omit for babies) WILTED SPINACH ● 1 tsp butter or olive oil ● large handful of English spinach GREEN EGGS AND HAM SERVES 4 PREP AND COOK 10 MINUTES Family mealtimes mean children are likely to eat more healthily when they grow up and move out of home.

This is an edited extract from We Can All Eat That! by Pam Brook, published by Hardie Grant Books, RRP $45. Available in stores nationally.

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PregnancyProtein Plus www.amazonia.com@amazoniaco Conception | Pregnancy | Breastfeeding Organic Plant Protein Folate to support Maternal Tissue growth24g B Sprouted Fermented& ProteinGluten, Added Sugar, Dairy, Lactose, Additives, Preservatives, GMOs & Synthetics. Zinc to support Fertility & Reproduction Ginger & Dietary Fibre 50% RDI of Naturally Occurring Iron B Vitamins for Hormone Regulation, Energy & Immunity Vegan & Heavy Metal tested Free from

Protein is essential for supporting this time of rapid change and growth. After we consume protein, our body breaks it down into individual amino acids, which are then used to build cells, tissues, muscles and organs.

How To Increase My Protein Intake During Pregnancy? Meeting protein requirements during pregnancy can be a little tough. Especially if you nd yourself having strong reactions to the smell and taste of cooked meats, tofu or meat alternatives.

During pregnancy, the body dramatically increases blood volume and supply to support the growing baby. By the time a woman gives birth, her red blood cell mass has increased by 20-30%. Protein is essential in facilitating the transport of blood around the body and to the baby.

We have compared the levels of vitamins and minerals in Pregnancy Plus with common over the counter Australian pregnancy supplements and Pregnancy Plus can be taken in conjunction with these common brands. Pregnancy Plus uses wholefood sources of vitamins and minerals, it is similar to having an extra serve or 2 of vegetables or fruits a day. However, if you are receiving practitioner or prescription supplements then we recommend that you discuss with your health care professional before taking Pregnancy Plus.

Pregnancy is a beautiful, life-changing event. It’s a time of rapid growth and development for both mother and baby and there are so many extra nutrients your body needs to support this change.

During pregnancy, many of these amino acids are also used to develop the cells, tissues, muscles and organs of the baby. For the mother, protein helps support the increased growth of breast tissue and organs that are required to accommodate and nourish a growing baby.

With the wealth of information out there, it can be overwhelming to try and gure out which advice to trust. So, we’ve made it a little easier for you. Amazonia’s Head Dietitian, Tara Kaff breaks down the basics of protein and why it’s so important during pregnancy.

Can I Consume Protein Powder when Pregnant?

Switch it up with protein-rich seeds, nuts, nut butter and legumes. These foods are also loaded with disease-ghting antioxidants, bre and are low in saturated fat and sodium. Another easy way is to nd a high-quality, plantbased protein powder. This is a convenient, on-the-go option to boost your protein intake while getting extra vitamins, minerals and nutrients. Can I take protein with my pregnancy supplement?

I know you’ve heard this response before, but it depends. Every woman is different when it comes to their individual requirements and with the rise in women continuing exercise whilst pregnant, it is crucial that protein intake is adequate. A general rule of thumb is a total of 1.2-1.6g of protein per kg per day coming from good quality sources. This will vary from person to person therefore, it is important to consult your dietitian to ensure you’re meeting your requirements.

Why is Protein Important for Pregnancy?

This certied organic blend contains 24g of sprouted and fermented plant protein, dietary bre and 14 wholefood vitamins and minerals. Folate, B Vitamins, Iron and Zinc help improve fertility and reproduction.

Why Protein Is So DuringImportantPregnancy

How Much Protein Should I Eat When Pregnant?

www.amazonia.comFor more information visit https://www.nrv.gov.au/nutrients/protein @amazoniaco

Not all protein powders are safe to consume while pregnant or breastfeeding, so it’s important to consult your doctor rst. Amazonia’s Raw Protein Pregnancy Plus is formulated to nourish women through conception, pregnancy and breastfeeding.

4 out of 5 Doctors Recommend Australia’s NO.1 Solution for Hyperhidrosis Visit nomoresweat.net for more information After the retreat of Driclor from the market, NO MORE SWEAT is the solution Recommended by Doctors for excessive sweating for Underarms, Face & Hands & Feet. One application of NO MORE SWEAT lasts for several days. Mild enough for sensitive skins. Can be used during pregnancy. & Excessive Sweating In addition to our tried & tested Clinical Antiperspirants, NO MORE SWEAT has a Solution For Chafing (NMS Anti Chafe) Dry skin (NMS Moisturiser) NMS Daily Antiperspirant for women * Only Available On Line ** *

ARTIFICIAL INTELLIGENCE SET TO IMPROVE BREAST CANCER RISK IN YOUNG WOMEN

Researchers have long been looking for other ways GIVES HER

health wise

Over the years I have had many patients frustrated after being told a mammogram is of little use to them as they have dense breasts. Some misinterpreted this as age discrimination but it’s not.

FOR MORE ON WOMEN’S HEALTH HOUSEOFWELLNESS.COM.AUVISIT

The team has been working on semi-automated computer programming that measures brightness on mammograms. Using artificial intelligence, the computer peels back layers on the mammogram to reveal unseen texture in these cloudy mammograms that might well predict breast cancer. These measures are called cirrocumulus and cirrus (yes, as in clouds!). Our current mammogram screening programs around the country are still vitally important and work well for most. This is an additional, tailored form of screening, personalised for a group of women who otherwise may not know their risk. It isn’t needed for those in whom mammograms already give enough information. This is still in research phase so isn’t available just yet — but watch this space!

Dense breast tissue is not necessarily a bad thing in itself, but we sometimes just can’t tell what’s going on with current mammograms. Dense breasts are chockers with glandular tissue that produces milk, which wanes later in life largely replaced by fat (let’s celebrate that there is something positive about mature breasts where a cancer may be easier to spot). This is why mammogramtheprogram starts at 50 — because it’s a very useful screening test in less dense breasts. However, we clinicians have always been uneasy simply reassuring women with dense breasts where glandular tissue shows up as white clouds on mammogram, when really we just don’t know because we can’t see whether something is behind the cloud. We know although rare, breast cancer happens in young women and we want to pick it and know the warning signs.

The reason is that dense breasts can make an accurate interpretation of breast cancer almost impossible. Radiologists have told me it’s like trying to locate something in a snowstorm. It’s hard to reassure someone when you just don’t have For womeninformation.atrisklikethis we rely on regular physical examination and ultrasound, and in some cases MRI. But women obviously want to know their risk and living with an unknown, especially when you have close relatives with breast cancer, is agonising. Well, there is something new on the horizon: A team of international researchers, led by Australia’s own Professor John Hopper from The University of Melbourne in collaboration with BreastScreen Victoria and Cancer Council Victoria, has developed some very smart software that is metaphorically like using fog lamps rather than high beams in a snowstorm.

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to interpret breast cancer risk in women with dense breasts on mammograms. It was recognised that some women with dense breasts and more of these bright white patches on mammograms seemed to go on to develop cancer. Then again, lots of women didn’t, so the trick would be to develop a way to strip away the layers of white noise on the mammogram to see what’s underneath. This has only recently been made possible through digital subtraction technology and mammograms have only relatively recently been performed using digital technology. This technology was not possible on the old hard-copy photo-film system.

UNIQUE VIEW ON ALL MATTERS MEDICALDr Sa y Cockburn

WORDS PAUL EWART

As of 2016, yoga was ranked as the fastest growing fitness activity in Australia. One in 10 Aussies aged 14 and over now practise it, plus yoga and natural therapies combined are growing industrythe fourth-fastestintheworld.

GREAT ESCAPES

Sweat slowly runs down my face and the smell of incense wafting through the air hits my nose. I’ve contorted my body into the most taxing version of Warrior II that I can muster, and my quads are beginning to shake. You might be one of the many who assume that the practice of yoga is confined solely to a population of young, impossibly flexible, inner-city kombucha-drinking,dwelling,Lululemonclad hipsters. But, when I wipe the sweat from my eyes and look around, I see the full Australian gamut: every age, gender and body type are represented. Clearly, yoga is for everyone.

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Yep, yoga is big business. But then, considering its myriad health benefits (increased flexibility, and decreased stress and anxiety included) it’s not really surprising. Roll out your mat, disconnect from tech and hit pause on your day-to-day life — you can’t beat a yoga retreat when it comes to holidays that cultivate inner peace

Think about why you want to do the retreat and your ultimate goal.

“There are so many yoga styles and types of retreat that you’ll be spoiled for choice,” Duncan advises. Research as much as possible Before signing up, it pays to do a lot of research. This might start at your local yoga studio as many teachers also run their own retreats. “Look for experienced trainers who walk the walk,” Duncan says. “A teacher who inspires you is a good place to start.”

Thinkretreattonavigateguidelinesexperttohelpyourwaythebestyogaforyouitthrough

laptop, out of my lounge room and into the real world. Cue a decision to enrol in a three-day program at the Byron Yoga Retreat Centre. With an emphasis on relaxing, rejuvenating and reconnecting with yourself, my intimate group of fellow attendees and I quickly fall into a routine.

Then there’s the fact that yoga can be done pretty much anytime, anywhere — especially thanks to the array of online options that have surged as a result of COVID-19-related lockdown. Case in point: Australia’s leading yoga school Power Living pivoted from its usual class schedule and regular retreats in Bali and Byron to live Zoom classes via powerliving.com.au.

Ask questions Yogis need to ask plenty of questions — of themselves and to potential retreats: How many students will be on the retreat? What will you learn? What is the commitment involved? “Look at reviews,” Duncan says. “And make sure the retreat and the teacher(s) are properly accredited with an official association or governing body, such as Yoga Australia.”

“A daily yoga practice — including breathing and meditation — is always important, but even more so when times are tough,” Power Living founder and yoga retreat veteran Duncan Peak says. “And the many online class options have been one of the great innovations out of this crisis.”

Look at your end goal

Days begin with a pre-dawn walk or morning meditation, followed by a sweaty flow class and a communal breakfast (as you would expect from a yoga retreat it’s all vegie, but yummy nonetheless), and later we dive into more than 5000 years’ worth of yogic philosophy. Breaking for lunch we have free time to swim in the on-site mineral salt pool, soak up some sun or relax with an Ayurvedic massage, before

Before you stump up your hardearned cash, think about the level of commitment a retreat can involve. “You want to be experienced enough to know you are fully committed to what might be an intense process,” Power Living founder Duncan Peak says. “It can be exhausting, intense and uncomfortable. It’s an investment.”

Yoga retreat 101

84 The House of Wellness

Use these

After months of a harsh Melbourne lockdown I was eager to take my practice away from my “Yoga retreats provide a safe space away from demands of everyday life where you can just focus yourself.”on

Thanks to this yoga revolution — and rise in appetite for all things wellness related — many Aussies are forgoing their annual beach or city break in favour of a more meaningful and transformative yoga retreat.

live we

By the end of the program I felt lighter, brighter and full of energy. And though not an intentional outcome, the schedule also means that I’m able to unplug from tech, allowing me to focus on my inner connection, rather than a Wi-Fi one.

Set on 200ha of Queensland hinterland, the multi awardwinning health and wellness destination’s regular three-night yoga retreat programs are very popular with serenity seekers. Mornings start with breathing exercises followed by a range of yoga, while afternoons are all about exploring the stunning bushland and experiencing the Spa Sanctuary — aka the largest spa in the southern hemisphere. Here, you can indulge in a tome of spa ritual options, in addition to taking advantage of the complex’s meditation suites. gwinganna.com

The House of Wellness 85 we return to ongoing wellness seminars, more yoga and then dinner. Days are capped with a guided meditation or relaxing yoga Nidra session, which prepares the body for an evening of deep slumber.

BAD RETREATSYOGINSW Blending movement, meditation and mindfulness with a sense of pragmatism and realness, Bad Yogi Retreats promises a yoga experience without the fluff. The brainchild of two of Sydney’s most experienced yoga teachers, the retreat’s back-to-basics ethos is pretty simple: no spiritual lingo, no pressure and a “do what makes you feel good” philosophy. Retreats follow a structure of twice daily yoga and meditation paired with a dose of adventure, be it hiking or swimming. badyogiretreats.com

LIFESTYLEGWINGANNARETREAT QLD

“Yoga retreats create a safe place away from demands of everyday life where you can just focus on yourself,” Duncan says. “I try to do at least one personal retreat annually to give myself time to reflect, get some distance from my life, and come back with a new perspective. Also, hanging out with a community that share your values inspires the mind and warms the soul.”

For me, it was a journey of self-discovery. Dedicating hours on the mat meant my own practice came on in leaps and bounds. Plus,

BYRON YOGA RETREAT CENTRE NSW For contemporary yogis looking to achieve some internal equilibrium, you can’t go past the Byron Yoga Centre. Operating for more than 30 years, the institution runs regular retreats over three, five and eight-day programs. A typical schedule includes twice daily classes, meditation, massage and workshops, covering everything from philosophy to mindfulness.  A tonic for the body and soul, all abilities are catered for, so anyone can get their downward facing dog fix. byronyoga.com

Byron Yoga Retreat Centre in this era of isolation and social distancing, connecting — not just with others, but with yourself — offers more of a recharge than a week spent poolside in some tropical location ever could. YOGA CUCINA TAS Mozzarella with your mat and pasta with your pincha? If that sounds like the kind of yoga you can get along with, then Yoga Cucina is for you. A wellness getaway concept from a team of experienced yoga instructors and Italian chefs, Cucina is a marriage of wellbeing and delicious food made with the freshest Tasmanian produce. Expect energetic yoga in the morning and finely crafted feasts in the evening, plus a side of guided meditations, pastamaking classes, bushwalking, swimming and wine tasting. yogacucina.com

High in PROTEIN 13.8g per serve^ High in CALCIUM & VITAMIN D Essential VITAMINS MINERALS& Loading up on protein at dinner but neglecting protein at breakfast? It’s time to re-think! Experts recommend spreading your daily protein intake evenly across your main meals to help support muscle health.1 BOOST YOUR BREAKFAST PROTEIN Reference: 1. Bauer, J et al. JAMDA, (2013);14(8):542-559. ^Average value per serve. Nutritional supplements can only be of assistance where dietary intake is inadequate. Please seek advice on your individual dietary needs from an Accredited Practising Dietitian or your healthcare professional. SUSTAGEN® Hospital Formula Active is a formulated meal replacement and cannot be used as a total diet replacement. Consume as part of a varied and balanced diet and healthy lifestyle. © 2021 Nestlé Health Science. ® Reg. Trademark of Société des Produits Nestlé S.A. Nestlé Healthcare Nutrition, a division of Nestlé Australia Ltd., 8 Nexus Court, Mulgrave Vic 3170, Australia. Stay strong, stay active and reach your goals – www.sustagen.com.au NEW CARAMEL FLAVOUR

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Extract from Top 50 Edible Plants for Pots by Angie Thomas, published by Harper Collins, RRP $35.

slices ●

BASIL EMULSION 1 garlic clove, crushed large handful of basil leaves, torn ⅓ cup olive oil Basil There’s no need to buy bunches of basil from the supermarket when you can easily grow your very own at home and pick fragrant handfuls of tender basil leaves exactly when you need them.

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Fill pot with a quality potting mix. If growing from seed, scatter a few seeds over the surface of the mix and cover with a 3mm layer of seedraising mix. If growing from seedlings, dig a small hole in the potting mix, plant a seedling and backfill gently with potting mix. Keep potting mix moist and seeds will take 10-12 days to germinate. Thin to the strongest seedling when 3-5cm tall.

Recipe from Eat Plants, Be Happy! by Caroline Griffiths & Vicki Valsamis, published by Smith Street Books, RRP $39.99. Cucumbers Cucumbers are annual climbing plants that are surprisingly quick to produce their crisp, sweet fruit. Being climbers, they take up minimal space and can even be grown up a bare fence or wall. How to grow Choose a pot at least 30cm wide with good drainage holes and position in a warm, sunny spot outdoors that receives at least six hours of direct sunlight a day. Firmly insert a tripod or tomato cage into the potting mix for the plant to climb up. Alternatively, place next to a fence that has a supporting wire frame or trellis attached. Sow 2-3 seeds 12mm deep in one hole in the centre of the pot. Keep potting mix moist. Seeds will germinate in 6-10 days. Cucumber flowers need to be pollinated — by bees, other beneficial insects or by hand — to form fruit. Cucumbers can be harvested from seven weeks after sowing. Regularly picking can help prolong harvest.

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Basil also produces pretty beeattracting flowers if left to mature. How to grow Choose a pot at least 20cm wide that has good drainage holes. Position it outdoors in a warm, sunny spot during cooler seasons or a partly shaded spot in summer. It can also be grown indoors on a brightly lit windowsill.Basilplants are cold-sensitive and need to be protected from frost.

tomatoes, cut into 1cm

plantsthere'scomessatisfactioninevitablethatwithit.Butnoneedforapermanentvegiepatch—thereareplentyofedibleyoucaneasilygrowinapot.TrythesethreeasthebasisforagreatTuscan-stylesalad. Grow yourown

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PANZANELLA SERVES heirloom thick 100g assorted baby tomatoes, cut in half 8 baby cucumbers, sliced in half lengthways 4 mini capsicums, cut lengthways into quarters red onion, thinly sliced slices chunks and toasted 40g pitted kalamata olives, sliced in half 7 caper berries, sliced in half lengthways 2 tbsp white balsamic vinegar olive oil, for drizzling

4 ● 4 large

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Arrange all the salad vegetables, sourdough chunks, olives and caper berries on a platter. Place the basil emulsion ingredients in a blender and pulse until you have a smooth sauce. Drizzle the basil emulsion over the salad. Sprinkle with the vinegar and a little more olive oil and season to taste. Serve immediately.

✱ Basil can be picked from six weeks after sowing. Regularly harvesting leaves and stems will promote bushier growth and a longer season.

Tomatoes

You can't beat fresh homegrown produce when it comes to taste. Plus there is the

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sourdough,multigraincutinto 2cm

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Growing your own tomatoes means you can leave fruit to develop maximum flavour and sun-ripened sweetness. How to grow Choose a pot at least 30cm wide with good drainage holes. Position in a sunny spot outdoors that receives at least six hours of direct sunlight daily. Fill pot with a quality potting mix, firmly insert a tomato stake or cage for tall-growing varieties, and sow 2-3 seeds 3mm deep in one hole in the centre. Keep potting mix moist and feed plants each week with a potassium-rich plant food from the early seedling stage until harvest end. Tomatoes can be picked from about 12 weeks after sowing.

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Chiropractormeditation.andactorTimRobardsshowsusanall-bodyworkoutdoesn’thavetoinvolvetravelplans

If the coronavirus lockdowns have taught us anything it’s that our homes can double as an office, classroom or even the gym. But Tim Robards didn’t need a pandemic to open his eyes to the benefits of a home workout. Whether it’s meditating in the backyard or doing push-ups in the lounge room, Tim believes there will always be space for a daily workout if you understand how to exercise effectively at home. And that certainly didn’t change with the arrival of his first child, daughter Elle, last November. The actor, who is passionate about getting Australians off the couch and moving, shares some of his favourite exercises for an all-body home workout.

Get low, hamstrings against calves, then do a small, controlled bounce. 20 reps

1LOW VMO SQUAT

88 The House of Wellness

DO FOUR ROUNDS WITH A 30-SECOND REST BETWEEN EACH ROUND

2TRICEP DIP FLOOR INTO HIP THRUST

WORDS DUCKSIOBHAN

Push-ups in the lounge room and backyard

Start in relaxed all-fours supine position (lying face-up) on the floor. Keeping your bottom off the ground, do a small tricep dip (lift your weight off the floor using your arms) with elbows pointing behind you. As you push back up and straighten your arms, squeeze the glutes and thrust hips up into a reverse tabletop. 10 reps

BODIESHOME

live we

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4PUSH-UP FOOTOPPOSITEPLANKHAND/TOUCH

Start in a hand plank facing the floor. Lift your weight up on to your hands with fingers straight ahead, about shoulder-width apart. Legs should be extended behind you (hip-width apart). Try to touch your opposite hand to either knee or foot depending on your ability. 20 reps total, alternating sides

5SIDE PLANK HIP DIP Hold a side plank (lying on your side, raise your weight up on to the hand/elbow and foot closest to the ground). Dip hip down towards the floor and return to side plank position. 10 reps each side

Start in a glute bridge (lying face up on the floor with buttocks raised so your knees are bent up over your feet, which remain flat on the ground). Take eight small steps to go out as far as you can without letting your backside touch down, then return with eight small steps. 10 reps

3HAMSTRING WALK OUT

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The House of Wellness 91 live we WORDS HARRISONPENNY DRAMA CLASS Set the scene for a sumptuous season at home with a rich and moody space dominated by sophisticated homewares in deep jewel tones and sensuous textures

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The House of Wellness 93

3for READERSYOUNGER Keeping it real live we

BOOKS ICEBERG Claire Saxby & Jess Racklyeft (Allen & Unwin) This beautifully illustrated non-fiction book highlights the importance of the fragile Antarctic ecosystem and climate change through the life cycle of an WEIRDOiceberg.

THE ART OF BEING A TOURIST AT HOME JENNY HERBERT (Hardie Grant Travel) Forget overseas holidays for the time being. Interstate travel is OK, but be prepared to make last-minute changes. So what about those of us wanting to get out and about but unsure about where and how far to travel? Look no further than your home town (or state) — and Herbert’s book — for inspiration. From staycations to exploring your neighbourhood, visiting farmers’ markets, museums and theatres, the author is all about “expanding your world without leaving your home town”. Visit your local tourist information centre and uncover a hidden gem or two, she advises. Walk through the city taking in the architecture and urban art, or enjoy the charm of a country town. This is an opportunity to rethink and reset the way you travel, while also cutting costs and emissions. Bon voyage.

Enter Hunt Athalar, fallen angel and assassin. Enslaved to the Archangels he once attempted to overthrow, Hunt has been promised his freedom if he helps Bryce find the killer. Her Throne of Glass and Court of Thorns and Roses series were bestsellers, and Maas shows she’s still the queen of fantasy fiction with the first book in the new Crescent City series (released with new cover in a new format this year). Rich in detail, the plot twists and turns, leading to an unexpected and explosive denouement. Bring on book two in the series!

Zadie Smith & Nick Laird (Puffin) Maude is a judo suit-wearing guinea pig, but not everyone approves or understands. It will take some brave decisions before she can embrace her GREATFULNESSTHEindividuality.GUIDE Jacqui (MurdochJonesBooks) An essential read for tweens (and their parents/carers), this guide teaches them “how to think not what to think” through fun activities and real-life examples.

CRESCENT CITY: HOUSE OF EARTH AND BLOOD SARAH J. (Bloomsbury)MAAS Bryce Quinlan has it all — a great job (though her boss is a tough taskmaster, and witch to boot) and a social life that’s the envy of many. Oh, and did we mention she’s half-human and half-Fae? When a demon murders her closest friends Bryce is left bereft and seeking vengeance.

THE SECRET OF HALF-ARSED PARENTING SUSIE O’BRIEN (Murdoch Books) From helicopter and free-range to attachment and tiger, there’s a parenting style to fit virtually every mum and dad. Add to the mix Susie O’Brien’s half-arsed approach: her theory being that by doing half as much, you might make everyone twice as happy. Dr O’Brien takes us back to the days when kids were left to their own devices, and we don’t mean technology, to have fun — or not. She doesn’t advocate loving our kids less, just releasing ourselves from society’s high expectations of modern parenting. Her book includes tips on navigating birth and babies, as well as the school years, teens and managing screen time. So, why not embrace the mess and let them get bored — it may be just what your family needs.

ARIADNE JENNIFER SAINT (Hachette Australia) In Greek mythology mortal females frequently draw the short straw. Often reduced to cameo parts, they also constantly find themselves at the mercy of the gods. Nor do they fare so well at the hands of the heroes. Take Ariadne, for example. The Princess of Crete falls in love with Theseus and betrays her country and family by giving him the means to kill the half bull-half man known as the Minotaur (her brother, but that’s another story). Instead of marrying her as promised, the Prince of Athens seduces and then leaves Ariadne stranded on an uninhabited island. Saint’s debut novel is clever in that it flips the plot to put the focus on Ariadne and sister Phaedra, depicting them as women of character and strength duped by a “hero” who, sadly, comes off as a liar and a loser. A fascinating take on a classic story.

Today it’s not easy to know that your children are getting enough nutrients from their diet

Parenting is one of the busiest jobs in the world, with lots of tough decisions that need to be made Deciding which supplements to give your child shouldn’t be one of them. Over 12 months of hard work has gone into the development of 6 unique formulas within the Caruso’s Children’s range. These include, products to help support your child’s immunity, bone development, brain health, eye health, muscle function and general health and wellbeing.

A study in 2017-18 showed that only 4.4% of children aged between 5-14, consumed the daily intake of vegetables as recommended in the Australian dietary guidelines.1

See website for details on money back guarantee. 1https://www.aihw.gov.au/reports/children-youth/Australias

Is your child afussy eater?

Many of us may be familiar with this statement. It’s a statement that appears at the end of many vitamin advertisements. How many parents actually know if their children’s daily dietary intake is adequate? That is, a daily diet that contains all the essential vitamins, minerals, amino acids, micronutrients, essential fatty acids, enzymes, carbohydrates, proteins and fats that our children need for healthy growth and development.

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The early years of your child’s life involves not only a period of rapid physical growth, but also significant cognitive and behavioural development. Bones, muscles and organs, not to mention hair, skin, nails and brain matter, all need a constant stream of nutrients to function and grow. A healthy balanced diet for your child, is essential to provide these necessary nutrients to facilitate their growth and development, not only in the early stages of life but also to ensure resilience in the future. Behaviour toward food and eating habits begins early in your child’s life and evolves as they grow. Outside influences including the eating habits of family and friends can strongly impact the choices your child will make around food as they go on to develop their own habits and preferences, potentially setting the stage for lifelong habits Bad habits established early, can be hard to shift later in life. Providing your child with healthy food and encouraging good dietary habits early on, is a gift which will keep on giving well into their adult years, potentially lowering their risk factor for chronic health issues as they age. Starting life with healthy food habits sets your child on the right path, health wise. Good food and regular exercise builds healthy strong bodies.

Vitamin supplements can only be of assistance if your dietary intake is inadequate.*Contains soya.

BaCHILDREN’SBONEHEALTHnanaflavouredchewable tablet • Aid healthy bone growth • Support bone and teeth strength • Support muscle health and function OraCHILDREN’SBRAINHEALTH*ngeflavouredchewable capsule • Support learning and information processing • Help improve and increase attention span • Improve cognitive performance OraCHILDREN’SEYEHEALTH*ngeflavouredchewable capsule • Help support healthy vision development • Support healthy eyesight • Assist eye adaptation to variations in light intensity MixCHILDREN’SIMMUNEHEALTHedfruitflavouredchewable tablet • Maintain healthy immune system function • Support immune system to fight illness • Help stimulate a healthy immune system response CHILDREN’SMAGNESIUM COMPLEX Berry flavoured powder • Support muscle and nervous system health • Support muscle function • Maintain energy levels SCHILDREN’SMULTIVITAMIN*trawberry&vanillaavoured chewable tablet • Support healthy growth and development • Support energy production • Support healthy stress response in the body carusoshealth.com.au carusoshealth carusosnaturalhealth carusoshealth

Always read the label. Follow the directions for use. If symptoms persist talk to your health professional.

Introducing Caruso’s New Nutritional Children’s formula’s, for healthy growth and development!

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A balanced diet is essential for child’s healthy growth and development

Caruso’s Children’s Range is proudly 100% Australian owned, 100% Australian made and comes with a 100% Money Back Guarantee! Caruso’s Children’s Range was developed by a team of passionate people. All of Caruso’s Children’s formulas are made from quality ingredients. It’s also important for you to know that the Caruso’s team, would never put anything in their children’s products, that they would not give to their own children. This is why Caruso’s are more than happy to stand behind their products with a 100% Money Back Guarantee. Available from leading pharmacies and health stores. For more information please call our friendly naturopaths or customer service representatives on 1300 304 480 or visit carusoshealth.com.au

In a perfect world, where kids eat a balanced diet, they would easily meet all their nutritional requirements. The reality is, kids can be fussy, stubborn, picky and at times too eager to play rather than sit and finish their food If you are unsure that your child’s daily dietary intake is adequate, you may consider giving them a vitamin supplement.

Vitamin supplements can only be of assistance if your daily dietary intake is inadequate!

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5DAILYMINDFULNESS If you are pressed for time, this mindfulness app is for you. It involves a couple of minutes in the morning, a short pause during the day and mindful reflection at night to help reduce stress and improve performance and sleep. You get 21 days of free mindfulness audio lessons, with themes such as breathing, body and kindness.awareness Take some tech time to wind down, rest your mind and reduce the stress in your life CARMONA

WORDS BIANCA

There’s a reason this free, awardwinning app is one of the world’s most downloaded for sleep, anxiety and stress. It features everything from celebrities to the world’s largest library of free meditations, live yoga events, sleepenhancing music tracks and bedtime stories. Meditations range from one minute to two hours.

TIMERINSIGHT

Giselewith RussellmeditatingBrand,Bundchen or Goldie Hawn?

This is one of Australia’s top mindfulness apps designed for children and adults, with more than 5.5 million

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HEADSPACE Created by meditation teacher Andy Puddicombe, this is marketed as “a gym membership for the mind”. With about 350  hours of guided meditation lessons, it also includes short meditations for people on the go and even SOS meditations for times of crisis. Users can start with a free 10day mindfulness meditation program, or pay $12.99 a month for full access.

96 The House of Wellness live we 5 HELPTOAPPS soo e e soul

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unlimited$14.99contentitGoulding.SamincludingrelaxingIttobereducebetterimproveapp.enoughtoreadStylesMcConaughey,MatthewHarryorIdrisElbaabedtimestoryyouisreasontogetthisAimedathelpingsleepquality,focusandstress,itcanpersonalisedsuityourneeds.alsofeaturesmusictracks,remixesfromSmithandEllieDownloadforfreewithsomeorsignupforamonthforaccess.

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CALM Having

6Edson Arantes do Nascimento is the birth name of which champion sportsman?

10Who preceded John F. Kennedy as US president?

12Red and green kangaroo paw is the floral emblem of which Australian state or territory?

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ANSWERS:1.BassStrait;2.Female;3.HudsonRiver;4.Middleear;5.AbsintheandChampagne;6.Pele;7.2006;8.TonyAbbott, MalcolmTurnbullandScottMorrison;9.VenusandMars;10.DwightD.Eisenhower;11.CatherineofAragon;12.WesternAustralia; 13.JamesCameron;14.12sides;15.Fourtimes.—CompiledbyWORDEDIT TIMEQUIZ

SHE’S ON THE MONEY VICTORIA DEVINE With topics including fast loans, superannuationAfterpay,and micro-investing, this Aussie podcast is sure to be of help on your journey to becoming financially savvy (without skimping on brunch). Hosted by award-winning financial advisor Victoria Devine, it is designed to teach millennials how to make smart money decisions. Downloaded more than 2 million times, the podcast is relatable, fun and easy to understand.

What’s on

Autism Queensland is asking everyone to “Go Blue” to raise awareness and funds to support Queenslanders living with Autism Spectrum Disorder. Global landmarks and buildings will turn their lights blue on World Autism Awareness Day, April 2. autismqld.com.au World Parkinson’s Day More than 100,000 Australians currently live with the progressive neurological condition for which there is no cure, and 37 Australians are diagnosed every day. Get involved on April 11 by making a donation to continue research into finding a possible cure. parkinsons.org.au KissMAYGoodbye to MS Pucker up and do your bit for the month-long MS awareness campaign by wearing red lipstick, fundraising and taking part in events and activities taking place across the country. kissgoodbyetoms.org World Asthma Day Held on the first Tuesday in May each year, the global awareness initiative highlights the need for ongoing care and attention in managing asthma. nationalasthma.org.au Men’sJUNEHealth Week Put blokes’ health in the spotlight June 14-20 by encouraging them to get medical check-ups, talk about their mental health, connect with others and create a positive environment for men and boys. menshealthweek.org.au

Under which three prime ministers did Sir Peter Cosgrove serve as Australia’s governor-general? Which planets lie either side of Earth in the solar system?

13Who directed award-winningthefilms

3Which river forms the boundary/border between the US states of New York and New Jersey?

THE HAPPINESS LAB LAURIE SANTOS

11Who was the first of King Henry VIII’s six wives?

5Reportedly invented by writer Ernest Hemingway, what two alcoholic ingredients are used to make a “Death in the Afternoon” cocktail?

BLUE

Wellness 97

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The Terminator (1984), Titanic (1997) and Avatar (2009)? 14How many sides does a dodecagonal coin have? How many times did Swedish tennis champion Bjorn Borg reach the final — but fail to win — the men’s singles US Open? HEELER

AwarenessWorldAPRILAutismMonth

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PRETTY BIG DEAL WITH ASHLEY GRAHAM Supermodel and body diversity campaigner Ashley Graham is upbeat and uplifting as she talks to her A-list guests about beauty, motherhood, fashion and, of course, body confidence and self-worth — “absolutely nothing is off limits”, she says. The podcast debuted with Ashley chatting to Kim Kardashian West about body image and embracing your curves. Other interviewees include Serena Williams, Amy Schumer, Hailey Bieber and Jada Pinkett Smith.

1Cape Barren Island and King Island are located in which stretch of water?

2Is Bluey, the blue heeler puppy in the hit Australian animated children’s TV series of the same name, male or female?

7In what year did the Australian children’s TV show Play School celebrate 50 years on air and was also inducted in to the Logies’ Hall of Fame?

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Do you think more money, a better job or Instagramworthy holidays will make you happy? Think again. Yale University professor Laurie Santos takes you through the latest scientific research and shares surprising and inspiring stories that will change the way you think about happiness. Based on the popular psychology course she teaches at Yale, Dr Santos explores topics including “unhappy millionaires” and “choice overload”.

4Where are the three smallest bones in the human body the malleus, incus and stapes — found?

Ideally we play on Tuesday nights — other nights can work, but Tuesday is best. It involves one of us checking down the laneway at the side of our house and the street out the front, and signalling to the other when the coast is clear. Then, in the dark of night, the challenge is to dump our excess rubbish into a neighbour’s bin without beingThisnoticed.high-octane ‘black ops’ game has filled us with adrenalin and kept us entertained for years now. We call it ‘Bin Run’. We’ve balked at the idea of wearing balaclavas or smearing camouflage paint on our faces as this could raise some serious questions, but we do imagine Mission: Impossible music playing while we are dumping our excess trash! By now we know which neighbours tend to have room in their bins and what times are the safest for dumping. It’s an efficient operation. Some people hate the idea of having another person’s rubbish dumped in their bin, but it is bin night, it’ll probably be empty by the time they wake up. What difference does it make? It’s a bin! But the operation is far from perfect. One cold, dark night I was speed walking down our laneway with a half-full garbage bag of rubbish ready to pounce on a waiting bin when the bin’s owner walked out the back of his house, into the lane and said, ‘Hi’. ‘Hi’, I replied with garbage bag in hand and kept walking. I ended up doing a lap of the block unable to find a single bin with space for my rubbish. Tail between my legs I got back to my front door where my laneway neighbour saw me walk back into the house with the same garbage bag. To him I looked like I was just taking my rubbish for a walk. My wife had a distressing experience recently when, one Saturday afternoon, a random man knocked on our front door waving an empty cardboard box, yelling and carrying on in a very impolite and scary manner. My wife was taken aback and shaken by the experience. In between his wild rants she was able to decipher that he had found a cardboard box, which had our address on it, in his recycling bin. Sherlock Holmes was not required to solve this However,crime.mywife was indignant and insisted to the neighbour she had never put anything in his recycling bin and had no idea how the box became lost. When I got home, my wife told me what had happened and I had to admit that it was ME who put the box in this guy’s bin. A solo Bin Run, a side project that I took on without my wife’s knowledge and it crumbled like a house of Icards.made two rookie mistakes. One, I made the run on a Friday when bin night is Tuesday. Impatience never pays when playing Bin Run. My second mistake was the one that really left my wife shaking her head — I didn’t remove our address from the box! This is Bin Run 101. The most basic of errors left us exposed and alerted at least one neighbour to our cheeky little game. None of this excuses that neighbour for his wild overreaction, but we have taken his poor attitude on board and are giving his bins a wide berth.

It’s important adults have a strong sense of play, too. It’s a great stress reliever, it can improve the bond in a relationship and it’s good old-fashioned fun. So in the spirit of fun, my wife and I invented a new game. One of the things I love about our game is that we don’t really compete against each other. We are more like a team, working together to evade a common enemy and complete our tasks. We love this game, we play it every week and have done so for years.

The obvious next question is: ‘Why are you producing so much rubbish?’ I might have to address that issue next time ... it’s Tuesday, the sun has gone down and my wife and I have a game to play.

An

98 The House of Wellness

THE RADIO AND TV FUNNYMAN ON THE IMPORTANT ISSUES IN LIFE Games aren’t just for kids are they? Why should they have all the fun?

ony ‘Lehmo’ Lehmann

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2. SANITIZE3.HYDRATE AUSTRALIA!GET-CHA W1.ASH 2. SANITIZE3.HYDRATE AUSTRALIA!GOATGET-CHAON W1.ASH