The House of Wellness Autumn 2022 Magazine by Suddenly!

2022AUTUMN OFHOUSETHE THE HOUSE OFpurchasewith GIFT Autumn 5 WAYS TO ADD GOLDENATOUCH RECIPES comfortTemptingfoodclassics TRAVEL Fur holidaybabytips WELLBEING Secrets to a balanced life On why blogging isn’t a dirty word anymore and how to master social media FergusonElle Beauty seasonredSeeingthis

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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, Meisha Reynolds SUB-EDITORS Maureen Doyle, Joanne Trzcinski 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 NATIONAL KEY ACCOUNTS Sarah Baskerville NEWS CORP GROUP SALES DIRECTOR, NATIONAL SALES Vanessa Hanlan COMMERCIALMANAGERPRINT Andrew Davies COLOUR SEPARATIONS HWT Imaging PRINTING IVE Group CHEMIST WAREHOUSE HOUSE OF WELLNESS PRINTMANAGERPRODUCTION 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. Information correct at time of going to print. AC-000819 34 Cover story E e Ferguson less your secret to glowing skin. Competition entries open at 12.01am on April 2, 2022, and close at 11.59pm on April 30, 2022. Email your entry, name and contact number to thehouseofwellness@news.com.au Win PHOTO LARDENASHLEIGH

The experts share advice on the small steps to take to achieve your goals and ways to ensure technology doesn’t have a negative impact on your relationships. As the weather cools, it is the perfect time to try new trends. From blending gold in beauty products, to embracing a ﬁery hair hue and autumn fashion looks, there are plenty of ways to sparkle. Plus, all our regular features as well as health advice on hearing loss and infant sleep, mouthwatering recipes and tips for holidaying with your pooch. Wellness

The House of Wellness 7

In other features, television host and former NRL star Beau Ryan opens up about family and ﬁtness, while we speak to three rural women who are creating positive change and forging a successful path in the country.

When it comes to social media, fashion and beauty, Elle Ferguson has built a reputation on being authentic. And after more than a decade creating relatable content, she is truly grateful for the position she is in, revealing there is “never a dull moment”.

Autumn TRENDS 8 We are loving Pass the mustard STYLE 11 Beauty notes Golden glory 16 In the spotlight Warming up 20 Rouge romance Bright hair choices 23 To the max Max May predicts 26 Trend watch Change it up 29 Men’s style Retro inspiration 31 Fragrance Celebrate your mum FEATURES 40 Achieving your goals One small step at a time 44 Rural changemakers The women blazing a new path 50 Managing anger How to deal with rage 53 The dreaming path Indigenous wellbeing lessons 56 My Life Beau Ryan on health and family 59 surrogacyInternational Growing their family HEALTH 61 Immunity boost How food can assist 65 Upside of anxiety Finding the positives 68 Tech disconnect Social media pitfalls 71 Hearing loss Communicating is key 72 Baby sleep Your questions answered 75 Vitamin boost The power of sunshine 77 Dr Sally Cockburn Bloody oath LIVE WELL 79 Sustainable living The Swedish way 84 Comfort food Baked treats 87 Fitness workout Build strength and endurance 90 Pet power Holiday with your dog in tow Also 93 Decor 95 Autumn reads 96 Podcast proﬁ le and quiz 98 Columnist Luke Hines has answersthe 93 56 84 16 27 61

Now she is also sharing the secrets of fellow entrepreneurs’ success via her new podcast, hoping to inspire others to take that plunge and follow their dream.

Stay we and enjoy! From the team at The House of

xxxx xxxx 8 The House of Wellness MUSTARDKEEN It’s time to dial up the comfort factor. These delicious shades of deep yellow are sure to help create that cosy feeling, while adding just a pinch of spice to life R e EMBER SHOES, $149.95, AU.TEVA.COM STITCH SOFA IN VINTAGE BROWN, EARLYSETTLER.COM.AU$2999, COOL & CASUAL Topshop check midi tiered dress, about $80, asos.com; Sally Hansen Insta-Dri Go For Gold, $8.95; Alice beanie, $75, uimi.com.au; Sedona hat, $139.95, au.brixton.com; Limited biodegradeable sunglasses, $210, localsupply.com as

The House of Wellness 9 On trend Those rangepuzzlesonce-daggyandboardgamesarehavingtheirturninthespotlight,withaofold-fashionedfavouritesnowavailableasstylishdesignerpieces. WE LIKE Making Magic puzzle, $59, Wordbits,Victorjourneyofsomething.com;Chengplayingcards,$20,journeyofsomething.com;$49,mustardmade.com FUTURE IS BRIGHT Flower patch kids’ quilt cover, from $159.99, sheridan.com.au; Zuny bookend horse, $130, until.com.au; Flowers for Friends book, $44.95, jumbledonline.com

*Results based on an independent consumer trial. Percentage of users who noticed a visible result after a daily shot over 4 weeks. +Results based on a 28-day clinical study involving 25 participants, 3 applications per week. Independent Laboratory Study. ** Results based on a 7 and 28 day independent clinical and consumer study involving 25 participants. of users noticed visibly brighter & luminous skin* AVAILABLE MID-APRIL 71% Skin 174%increasedbrightnessbyuptoafterjust7days** inandsmoother,of84%usersnoticed,glowingradiantskinjustoneweek+ NEW NEW

“Using gold as a beauty product dates back to when Cleopatra covered her face in gold each night to maintain a youthful and radiant complexion.”

New Laboratories chief executive Rohan Widdison says gold has a long and rich history in the beauty world.

In recent times, the trend towards gold facials — a shining star on social media — has been brought into the mainstream.

It’s a tempting prospect to bathe yourself in gold and let your inner goddess shine, but is the metal as marvellous as it seems?

“Gold has been used for centuries in ancient Egypt and long been used in Chinese medicine,” he says. “Metallic gold has also been used to treat rheumatoid arthritis for over 70 years.

But the jury is still out on gold’s scientific benefits when it comes to Cosmeticskincare.doctorDr Imaan Joshi says there’s a lack of definitive science to back up gold’s claims to skincare glory.

E verywhere you look right now, there are salon creams and treatments promoting the benefits of gold, but what results can it bring to your skin?

The House of Wellness 11 WORDS DOUGLASREBECCA

“It’s touted for anti-inflammatorybeinginits colloidal gold form but there’s good evidence lacking for this,” Dr Joshi “Additionally,says. it may not suit people with a known history of allergies in whom it may exacerbate skin irritation and reaction.”

– Rohan Widdison

“You’ll find gold-infused beauty products in nearly all aspects of our beauty routines, including face masks, antiageing face serums and elixirs, eye patches and creams, facials, cleaners, moisturisers and lip balms,” he says.

“The benefits of using gold-infused beauty products include reducing inflammation that nanoparticles,byarebasalinteractshebrighteningitahyperpigmentation,causesit’snaturalantioxidantandalsogivestheeffectoftheskin,”says.“Whengoldwithyourcells,whichactivatedthegold new skin cells are produced from the inside out, which leads to skin becoming more elastic. There is a visible reduction in pigmentation, and fine lines and wrinkles are reduced. From a topical perspective, because gold has light-reflecting properties, gold-infused beauty products can also produce a natural, luminous glow.” Gold has now been incorporated into a long list of beauty products, Rohan says.

TEST YOUR METAL

Dr Joshi urges caution if you’re thinking of trying these types of products in case you are someone who is prone to allergies and skin sensitivities. One study in North America found about 10 per cent of those patch-tested were allergic to gold.

“Gold-infused beauty products can also produce a natural, luminous glow.”

12 The House of Wellness

“Gold-infused products have been around for a while with Japanese company Umo bringing the gold facial to life in 2006 with the first 24-karat gold facial,” Rohan says. “You could say, though, that some of the Victoria’s Secret models revamped the trend in 2016 when they took show prep selfies wearing gold face masks — we all want our skin to look as good as a Victoria’s Secret model!”

“I don’t think there’s a product category now that doesn’t include a gold-infused option.”

GOLD RUSH Rohan says nanotechnology has fast-tracked the popularity of gold-infused beauty with the development of colloidal gold — gold nanoparticles suspended in water. He says products made with colloidal gold could help you get that youthful glow.

The House of Wellness 13 style notes

“If anyone was to try it in their skincare, I’d suggest someone with little to no history of allergies to metals and sensitive skin,” she says. “Similarly, I’d be mindful of other active ingredients you combine it with that may increase risk of reactions.”

– Dr Imaan Joshi

ways to GOLDFORGO

Since ancient times, gold-infused skincare has been thought the pinnacle of luxury beauty. The benefits to the skin are thanks to its status as a natural antioxidant rich in anti-inflammatory and free radical-fighting properties.

“Be mindful of other active ingredients you combine it with that may increase risk of reactions.”

Dr Joshi suggests monitoring other products you use in your skincare routine and how they might react with gold-infused formulations.“Bemindful of combining with active, irritant ingredients such as retinol and acids,” she says.

Rohan agrees those who could be allergic should exercise care and conduct a patch test before using products containing gold.

WE LIKE Republic 24K Gold Peel-Off Face Mask, $11.49; Dr LeWinn’s LSC Intensive Action Caviar Eye Serum 15ml, $67.99; Skin Republic 24K Gold Hand Mask 18g, $8.49; Antipodes Kiwi Seed 23K Gold Eye Cream 30ml, $58.99

Skin

A BETTER LIFE FOR SENSITIVE SKIN 11)CICAPLAST MASK2) HYALU B5 SERUM 3) 3MULTI-REPAIRCICAPLASTBALM2 3 STEP SKINCARE ROUTINE TO HYDRATE AND REPAIR DRY SKIN

While a lot of factors come into play when selecting the most flattering red for your specific colouring, it should only be treated as guidance — ultimately it comes down to personal preference.

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16 The House of Wellness ALERT

Amber

“If you prefer a burgundy over a copper, despite being warm toned, then go for it,” Sydneybased hair and make-up artist, Franka Deluca says.. WE LIKE Revlon Colorstay Creme Eye Shadow Honey, $12.49, and L’Oreal Wake Up and Glow Blush in Life’s a Peach, $24.99 Hair Hair trends are celebrating autumn in glorious fashion with a resurgence of copper and amber shades. “I’m extremely happy to see the warmer tones come to life. I think they add richness and depth to the hair that cooler tones just can’t achieve,” Melbourne-based colourist and stylist Albane Jashari says. What’s so great about red hair is there’s a flattering shade out there for every skin colour and undertone and it can bring warmth to your overall look.

Make-up

Warm, vibrant shades of rust, gold and berry will dominate beauty this season, inspiring inventive autumnal looks and a make-up refresh

JULIANNE

When it comes to make-up for redheads, the world is your oyster — a dramatic hair shade doesn’t limit what you can do. A general rule of thumb is to match warmth with warmth, so earthy shades such as rust, brown, tan and peach will look great on the eyes and cheeks when paired with red hair.

RILEY KEOUGH MARISA TOMEI MOORE

WORDS CHARLOTTE BRUNDRETT

WE LIKE Revlon Colorstay Line Creator Double Ended Liner She’s On Fire, $16.69 Headwear For those who love hats, headbands and bandanas, this is your time to shine. Whether protecting yourself from the sun or concealing serious regrowth, headwear of all sorts is popular at the moment, making life easier while being very much on trend.

WE LIKE Flower Liquid Kajal Blendable Eyeliner in Spiced, $9.99, and Flower Dual Ended Eye Brush, $7.99 Chromatic eyes People are having fun and experimenting with make-up again, which is evident from the dramatic eye looks now trending. With the help of different wet-lookcanformulations,eyeshadowyoucreateametallic,orchromaticeyethatcanlookcompletelydifferentdependingonthelighting.

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LILY ALDRIDGE ZENDAYA

TRY Maybelline Tattoo Studio Liquid Ink Eyeliner in Black, $18.49 3Using a pencil liner in your preferred shade, line the lower lid and extend the line so it goes beyond the eyelid and have it follow the upper lid’s feline flick so it’s parallel to it. Using a white pencil liner, create a line in the space between the upper and lower liner to emphasise the two.

TRY Rimmel Scandaleyes Waterproof Eyeliner in Blue, $8.99 How to

WE LIKE Lady Jayne 3159B Headband Assorted Colours 5cm, $4.49 Zig-zag hair

TRY Rimmel Lasting Finishing Eye Primer, $10.99 2Using a thin felt-tipped liquid liner, line the eye into a classic feline style before carving out a liner across the upper lid and connecting it to the feline flick. This should create a cut-crease like effect to the eye.

CREATE EYELINEREXTREMETHEFELINEFLICK

The House of Wellness 17 smokyReverseeyes For years a bright under-eye consideredwasthe best make-up hack for lifting and contorting eyes to ultimate feline proportions. But this season sees that trend turned upside-down.

“The reverse smoky eye is great for those with hooded eyes because it gives a beautiful sultry look without closing up the eyes,” Franka says. “My best tip is to look straight into a mirror and follow your bottom lash line tightly with a dark shadow, creating a straight wing from the corner of your eye that can be buffed out to create a smoke effect.”

A latecomer to the Y2K hair trend revival, zig-zag parting is one of the easiest ways to spice up your usual hairstyle. Not only does it create a subtle change, the hairstyle can also help create volume and texture at the crown. WE LIKE Natural Beauty Wooden Tailcomb, $6.49 @TANIELLEJAIMUA

@DANESSA_MYRICKS

1Prep your base for maximum longevity by covering the lid with an eye primer. Once it has dried, set the primer with a clear translucent powder to avoid the eye make-up shifting throughout the day.

CENTENERACHRISTINE

20 The House of Wellness style notes FIRE UP Salon secrets:

Lighten up If you’re after a particularly bright or light red shade, some prelightening might be required prior to the hair colour application, Bronwyn says. “If you have dark hair and really want a very bright red, it may need to be pre-lightened with bleach first, which makes it a twoRed locks are so hot right now, but for those keen to try the colour out for themselves, it can be a difficult shade to achieve and maintain.

Consider undertoneyour Much like a red lipstick, there’s a red hair shade suitable for everyone. Bronwyn says it’s important to consider your skin tone to determine what shade of red will be most complementary.

“There are many different reds, from pale strawberry blondes and rose gold to bright copper and deep rich aubergine tones,” she says. “I recommend selecting a shade of red that is no more than two shades darker or lighter than your natural colour level.

“If you’re worried about colour staining on your skin, apply a little barrier cream or petroleum jelly around your hairline first, but ensure you don’t get any on the hair as it will prevent the colour from absorbing,” she says.

“Red is a bright colour and there’s maintenance involved, but that’s the great thing about at-home hair colour; it makes something as simple as a root touch-up far more achievable and it doesn’t take up your whole day,” Hayley adds.

“Then, you’ll want to decide the tone of red; warmer skin tones look great with coppers and strawberry blondes, (while) cooler skin tones look great with rose gold and deep plums, or reds containing a little violet. “If you have a neutral skin tone any red tones should work for you, while those with lots of grey could go for a very bright red as it will be more visible on those areas.”

Bold approach Long associated with feisty, fiery personalities that like to stand out in the crowd, the likes of Gigi Hadid, Rihanna and Zendaya have recently adopted the trending hair shade, inspiring many to try the look themselves. So, what should they consider before they head to the wash basin? “Red hair can be a little more difficult to maintain as it’s widely known that red pigments can quickly fade without some extra care,” Bronwyn says.

Our faves

Bronwyn also recommends wearing an old top and using old towels and disposable gloves.

Bronwyn advises allowing one to two hours for mixing, applying, developing, rinse and styling your hair.

Fortunately, there are small precautions that can be taken to avoid unnecessary colour damage to their hair. “If you’re looking to just dip your toes into the red space, consider shades like auburn and dark burgundy before you look at bright colours,” Hayley says. “A semi-permanent option is a great option to consider, which is why I like the Clairol Natural Instincts range. It provides colour that lasts 28 washes, so you know it’s not permanent and will fade out over time.”

L’Oréal Australia national training manager Bronwyn Fraser and Wella education consultant Hayley Dutton share their top at-home colouring tips.

All in the prep Like any at-home hair colour application, preparation is key. “Always be prepared with everything you need ahead of time and be sure to do a sensitivity test as outlined in the instruction leaflet of your chosen hair dye,” Bronwyn says.

It’s important not to overlook this step as allergic reactions on your scalp can occur and this step is the easiest way to prevent it.

The House of Wellness 21 SHOPFAVOURITEYOURPRODUCTS SCAN THE QR CODE WE LIKE Vitality’s Hair Colour 6/66 Red Volcano 100ml, $11.99; Garnier Olia 6.66 Very Intense Red, $14.99; Clairol Nice’n Easy Hair Colour 8WR Golden Auburn, $8.49 step process and could require more maintenance long term,” Bronwyn says. “The Nice n’ Easy range is a great solution for those who want a vibrant, high-impact colour and the added bonus is it provides full grey coverage,” Hayley says. “If you’re seeking a vibrant red, I would recommend shades 6R and 8WR.”

SUPER FIX FIXING MIST: Keep your makeup in place through the heat. Super Fix locks in your look with a hydrating and non-sticky formula. SLICK FLICK: The eyeliner with a 10-hour, smudge-proof hold. Available in 10 high-impact shades. credit: @sophmartine credit: @kurtpye credit: @seanmaloneymua credit: @christopher_graveMEET YOUR MATCH: Good things come in threes. For the ultimate combo, layer our Meet Your Match range of foundations, concealers + contouring sticks. REAL THICC LASH: Let your lashes do the talking. Real Thicc Lash mascara is here to add mega volume and deﬁnition to your look. COME @ ME BROW: T op tip = use Super Fix ﬁxing mist to wet the balm for an exxxtra strong brow hold LIP JUICE: Going somewhere? Keep Lip Juice lip gloss in your bag and reapply to load your lips with rich glossy pigment. vegan + cruelty free, award-winning, follow us on Instagram and TikTok @missguidedbeauty

FORECASTBEAUTY

Thin is in again for brows As for brow trends this autumn, less is more according to Max. “We’ve gone from thick, defined brows to fluffy textured brows and now I’m predicting they will change shape again; maybe into something straighter and thinner, I hate to say it,” he says. “When I started back in the day, everyone had very thin brows and I absolutely loved it. I was talking to Dannii Minogue recently because she had bleached blonde hair and super thin brows in one of her music videos, so the trend still feels very fresh in my mind. However, I love that beauty is constantly changing and evolving; it keeps things exciting.”

When it comes to leading celebrity hair stylists and make-up artists, there’s few more in demand than Max May. The Sydneybased talent shares his top predictions for coming months This season, Max is predicting classic liquid liner to a modern smudged-out feline flick or double liner a la Sophia Loren. also proving popular among “I think we’re going to see a lot more experimental eyeliner looks, so it’s about playing around with eyeliner variation, trying different eye looks and working out what “Everyone’s looking for change post-lockdown and my clients have requested more looks that involve colour play, which is nice from a creative perspective.”

The House of Wellness 23 style notes

cheeksFlushed “Girls are aI’vetrend,theembracingreallyblushwhichalwaysbeenbigfanof.Blush is the unsung hero of makeup because it has the power to tie make-up together and make it look seamless,” Max says. “I think we’ll see a lot more formulations and finishes of blushes this autumn. If you find colourful make-up intimidating, a cheek stain can be a great introductory, too, as it’s more natural-looking on the skin.” Big curls

All this talk about Sex and the City and its much-debated reboot has inspired the return of Carrie Bradshawesque“Big,curls.bouncy curls are happening again. GHD just came out with this mini curling tong and we’re already starting to see people recreate Carrie’s signature style with it,” Max says. “I think we’ll see a lot more people playing with texture and body in their hair.”

AIOOOhour.com.auCHEMCORPINTERNATIONALBRAND AVAILABLEONLINEONLY

26 The House of Wellness CHANGESEASONOF This autumn ushers in a host of new looks, with a subtle nod to the past. Retro styles are given a contemporary twist with buﬀ neutrals, punchy purples and tactile accessories WORDS ANNA BYRNE AUTUMN FLAIR Mejuri pearl locket necklace, $310, Castromejuri.com/australia;tencelpant,$229.95, oncewas.com.au; Humility Kermit pump, $220, wittner.com.au LOVECHILD 1979 SHOW, COPENHAGENFASHIONWEEK FASHIONCOPENHAGENWEEK WEEKFASHIONPARIS PRINTS CHARMING Joanna felt hat, $99.95, au.brixton.com; Cherry Bomb gown, $990, Minimalistrebeccavallance.com;pointtoesock boots, $44.95, au.shein.com PURPLE PATCH Valter skirt, $199, Koorelooau.elkthelabel.com;crochet ﬂ ap bag, $335, Farrahshopbop.com;blouson sleeve knit in cedar, $229.95, LustrousRevlononcewas.com.au;SuperLipstick Kiss Me Coral, $24.95

WE LIKE Castro broderie buttermilk blouse, $269.95, oncewas.com.au; Macrame belt, $39.95, Vissersussan.com.au;sculpturedheels, $240, wittner.com.au

BRIGHT SIDE Little Red sunglasses, $280, ameyewear.com; Madewell crescent large hoop earrings, $39, shopbop.com; Oversized babydoll dress, $319, swfboutique.com; Warbler white leather heeled boots, $399, bared.com.au

On trend Who andfromneutralssaidhavetobeboring?It’sallinthedetailthisseasonintricatelaceworktomacrameaccessoriesstatement,sculpturedheels.

style notes The House of Wellness 27

FASHIONCOPENHAGENWEEK FASHIONCOPENHAGENWEEK

ARMY BASE HNL sunglasses, $110, localsupply.com; L’Oreal Rouge Signature Plump Lip Gloss 400 Maximize, $24.95; Manhattan faux fur mid-length coat in alabaster, $499.95, swfboutique.com;Utilitarianoncewas.com.au;boilersuit,$329,A.W.A.K.EMODEEleabag,$468, shopbop.com

AD Put it in neutral with lightweight jackets and tonal layers that take you from day to night. WE LIKE Ben Sherman Laundered bomber, $199.95, davidjones.com; Utility jacket, $79.90, uniqlo.com/au; Judd tapered dress chino pant, $199, saba.com.au FASHIONPARISWEEK WEEKFASHIONPARIS On trend Ditch makedarestraightskinnyyourandlegjeansandtoflarethisseasonaswidelegsaseriouscomeback.Teamthemupwithtranseasonalstaplessuchasfineknitsandchunkyboots. WE LIKE AKL sunglasses, $95, Merinolocalsupply.com;woolcrewneck, $49.90, Panatelauniqlo.com/au;pant,$159.95, levis.com.au; Intensi Bishops boots, brownsshoes.com/en$298, The House of Wellness 29 style notes IN STITCHES Commas drawstring polo shirt, $624, farfetch.com; Lacoste neocroc vert camera bag, $120, davidjones.com WORDS BYRNEANNA HEAD BACK TO THE FUTURE WITH LOOKS INSPIRED FROM THE PAST SMARTGET JUST FOR MEN OUR BEST CONDITIONERBEARDEVER 88ML, $7.49 Unruly beards be gone. With its 48-hour deep conditioning, this intensive conditioner helps keep beard-itch at bay and leaves it touchably soft. Don’t forget your mo! SKIN REPUBLIC FOR MEN CHARCOALANTI-FATIGUEUNDEREYE PATCH 3 PACK, $8.49 Give yourself an instant boost — minus the coffee — with an energising, caffeine eye mask instead. Vitamin C also helps to reduce the appearance of dark circles, puffiness and signs of tiredness in the eye area. ETRO JOHN FRIEDA FRIZZ EASE DREAM CURLSCURL DEFINING CRÈME 150ML, $14.49 Curls made a comeback on the Paris Fashion Week catwalk recently, so the time has come to tame your frizz and embrace volume with this hydrating formula.

#policelifestyle

The House of Wellness 31 style notes SHOP YOUR FAVOURITES SCAN THE QR CODE andmoodAsmorningsturncrispleavesgolden,nurtureyourselforyourMumwithascentreflectingthedramaanddelightsofamagicalnewseason

WE LIKE, CLOCKWISE FROM TOP LEFT Calvin Klein Obsession 100ml EDP, $39.99; Burberry London 30ml EDP, $29.99; Yves Saint Laurent Black Opium 50ml EDP, $129.99; Versace Crystal Noir 90ml EDT, $79.99; Giorgio Armani Si 100ml EDP, $159.99; Kylie Minogue Darling 75ml EDP, $29.99; Juicy Couture Viva La Juicy 30ml EDP, $34.99; Dolce & Gabbana The One 75ml EDP, $89.99; Jimmy Choo 100ml EDP, $79.99; Roberto Cavalli For Women 75ml EDP, $69.99 Shi in

Good hair days should come naturally. Ready to kickstart your hair’s detox from synthetic nasties? Try our #10washchallenge! Make the switch to sulphate & silicone free haircare, today. We guarantee that your hair will thank you for making the switch to natural and reward you with hydrated, nourished and naturally healthier looking locks!

While Elle’s penchant for fashion and styling remains, these days she’s just as involved in the beauty industry. “There’s never a dull moment. I feel incredibly grateful to be in the position I am in because I get to work in two industries that I am obsessed with,” sheWhensays.it comes to Elle’s personal image, she never envisioned her tousled mane becoming such an iconic part of her brand, which has seen her accrue more than 680,000 followers on Instagram.

34 The House of Wellness

The digital entrepreneur and beauty brand founder first gained prominence as a fashion blogger more than a decade ago, with her blog evolving to become online shopping destination They All Hate Us. “I love that blogging isn’t a dirty word anymore and that social media has created so many incredible jobs that didn’t even exist when I started,” Elle says. When navigating social media, she lives by the mantra of “delete and block”. “This is something I have done right from the start,” she says. “I don’t engage — it’s just not worth my energy. I’m also extremely lucky to have a strong community around me so I very rarely receive negativity in that space.”

“I love great skin, flushed cheeks with a great tan. I don’t tan naturally as it’s just so bad for your skin, so I use Elle Effect Self-Tanning mousse to give me a healthy glow,” she says.

In more recent years, good skin and understated beauty have become part of Elle’s signature look.

Feelingthelove

Authenticity can be hard to come by in the world of social media, but for Elle Ferguson it’s everything her brand is built on.

“About six years ago someone suggested I change my hair and go straight and darker to update my image. I know who I am and I’m really proud of that person; that beachy hair is part of who I am. I politely declined and when I saw this person a few months back they said ‘I’m so glad you didn’t listen to me about your hair, that hair is iconic’, so I had a little giggle to myself.”

An early start in the digital space has helped fashion and beauty entrepreneur Elle Ferguson carve out an enviable career — and now she’s helping motivate others

WORDS CHARLOTTE BRUNDRETT

As an Olay ambassador, she’s at the forefront of the latest and greatest ingredients and treatments in skincare.

“I was obsessed with the hair from the Victoria Secret shows when I was younger and after I mastered the curling wand, I began styling it a little beachier and a lot more me,” she says.

PHOTO LARDENASHLEIGH

PHOTO YABSLEYRACHEL

“I grew up with my mum and my nana having a jar of ‘Oil of Olay’ on their vanity, so when I started working with Olay it really was a full circle moment for me,” Elle says.

“Skin is so important in what I do, and I don’t like wearing a lot of make-up, so you need great skin. I am obsessed with the Olay Regenerist Collagen Peptide 24 because it gives me plump bouncy skin.” Her beauty brand Elle Effect isn’t her first business venture, but it’s the first brand she built from the ground up and that didn’t come without its hurdles.

The story

House of Wellness 35 cover

“Skin is importantsoin what I do, and I don’t wearinglikealot of make-up, so you need great skin.”

PHOTO

“I had to learn everything from the beginning. There’s not one aspect of Elle Effect that I haven’t had a hand in or learnt something from,” she says. From having to re-sticker 20,000 bottles by hand to hiring a chemist to help develop her tanning formulas, it’s been a taxing yet educational experience for the Sydneysider. Business runs in Elle’s family, with her little sister Lucie behind established jewellery brand Babyanything.“Watchingher take risks and not have any fear when creating her business gave me the confidence to just go for it,” Elle says, of her own business nous. In addition to imparting business know-how, Lucie also helped Elle’s fiance, retired AFL player Joel Patfull, design and create her engagement ring. “Lucie and Joel designed the ring together as a surprise and I had no idea. There’s so much pressure to create the perfect ring and I often find myself just staring at it thinking how did I get this lucky?” Like many engaged couples, the pandemic caused delays in their wedding plans. “Joel and I adore each other and if we have anythinglearntit’sthatwecangetthroughanything together.”

PAULCHLOE

36 The House of Wellness cover story

PHOTO SHAWNICK PHOTO LARDENASHLEIGH

“I am extremely goal driven and I set goals every day and I make sure I hit them,” she says.

“The common factor between every quest is that you just have to do it. No-one else is going to do it for you, it’s all you.”

“Joel and I adore each other and if we have learnt anything it’s that we can get through anything together. We have a lot of friends and family interstate and overseas that we would love to have at our special day so it’s exciting to think that our dream wedding can actually happen,” she says.

“The great thing also is the common factor between every quest is that you just have to do it. No-one else is going to do it for you, it’s all Practisingyou.”wellness is also important to Elle, who transformed her body and mind during lockdown, much of which she credits to her hour-long jogs on the treadmill.

“I literally just got off the treadmill to do this interview; during lockdown I felt so average about myself because we couldn’t go out or go to the gym, so I got a treadmill and set a goal. I’ve never been a jogger, but a lightbulb went off and I just wanted to try. My goal is to reach 10kms in one hour and I’ve just hit 9.5kms so I’m getting close.”

“My inspiration is the people I surround myself with and always at the top of my list is my mum. She is my number one.”

The House of Wellness 37

“I receive hundreds of messages weekly about how people have been inspired by the latest episode or an old one they have listened to.

More recently, she added to her expanding repertoire with podcast series Sliding Doors with Elle Ferguson, featuring fellow entrepreneurs such as Beyonce’s stylist Zerina Akers and Monday Swimwear founder Tash“WhetherOakley.that be tips or inspiration, it’s important that what the audience is listening to means something and I feel so grateful to be able to share these amazing guests with my audience. The conversations I am having ... they are these raw and real moments.

FROM TOP LEFT: The fashionable Elle isaknitswhetheralwaysFergusonlooksstylish,inchunkyordonningfelthat;runningnowpartofher ﬁ tness mantra; and with ﬁ ance Joel Patfull.

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40 The House of Wellness superchargechange How to A MAJOR GOAL IN MIND? NEW BITE-SIZED HABITS COULD HELP YOU REACH IT

“I tried lots of different behaviour change techniques, but none of them worked.

The first thing to understand is that the more you have to think about making the change, the harder it’ll be to adopt it permanently, Atomic Habits author James Clear says. “It is important to keep each habit reasonable so that you can maintain momentum and make the behaviour as easy as possible to accomplish,” James writes on his website, jamesclear.com.

“I’ve been able to really translate a lot of my success and learnings about micro habits to help my clients have success in all areas of their personal and professional life, addressing stress and doubt along the way,” she says.

It turns out that if you opt to make many small changes that add up to a bigger picture, you may be able to more easily achieve your goals. Keep them small Baby steps may seem an unlikely route to achieving your goals, but people are much more likely to succeed in changing their lifestyle, work or workout routine by adopting this strategy, according to Habit Change Institute director Dr Gina Cleo.

“So I started to make really small changes to my life and lifestyle.“Atfirst, it was just put on my shoes, then walk to the letterbox, and then I extended that. I just made lots of little tweaks, like I stopped using saladKatedressing.”isnowhappy with her weight and regularly exercises.

Kate Krieg, 39, of Brisbane, is a tiny-habit convert — so much so, she’s incorporated the approach into her own life as well as those of the corporate clients she coaches.

in focus The House of Wellness 41

Another trick is to create mini habits that link to each other. “It is within your power to spark a chain reaction of good habits by building new behaviours that naturally lead to the next successful action,” he writes. These could be included in your morning routine to help get you out of the house. For example, you could wake up, drink a glass of water, put on your running shoes and go. Another tip from James is to remove potential roadblocks. This might include getting ready the night before by laying out your exercise clothes and shoes for the morning. Or, if healthy eating is your goal, having your smoothie or cereal ingredients sitting on the bench ready to go forJamesbreakfast.explains you should get the important things done first. “What you do each morning is an indicator of how you approach your entire day,” he writes.

“What I’ve found is really important is that we choose micro habits that are based on things that make us feel good and fit in with our individual lives, because otherwise you’re less likely to sustain them.”

“About a decade ago, I was a lot heavier than what I am (now),” Kate says.

CHANGESMALLDONEREGULARLYISMORELIKELYTOBECOMEHABIT

The success story

“Big change is something that requires a lot of motivation and willpower, which is something that ebbs and flows from day to day,” Dr Cleo says. “You might be able to push on with your goals for the first few days or even a couple of weeks, but eventually your motivation will wear thin, whether it’s because you’re dealing with screaming kids, work stress or feeling tired. The result is you end up back doing what you’ve always done.”

Everyone has something that they would love to change about their lives, and usually we’re told to think big and not hold back. But there is another way.

She says this is why it’s easier to initiate bite-sized habits that you can do over and over“Eventually,again. the brain will rewire itself and recognise that habit as second nature. Once you’ve established a bite-sized habit, you can add another layer to it or add another tiny habit,” she says. Chain reaction If you want to make considerable changes to your life using little steps, some additional tricks will help you achieve success.

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Surrounded by the blue water and red cliffs of The Kimberley is where Cara Peek draws her inspiration and strength. The lawyer and social innovator works tirelessly to improve

Ruraltrailblazers

Cara Peek, 41, is a lawyer and Yawuru/Bunuba woman who lives in Broome, WA, and is dedicated to helping Indigenous communities.

couldtolaw,specialisingCourtassociateforpsychologyunderstandacivilaboutrightsCaracommunitiesopportunitiesemploymentforIndigenousinremoteAustralia.AthighschoolinMelbourne,wasinterestedinsocialandwouldreadbooksNelsonMandelaandtherightsmovementintheUS.“I’vealwaysbeendrivenbystrongdesiretohelpandpeople,solawandwasagreatchoiceme,”shesays.Sheworkedasajudge’sattheFederalandthenasalawyerinNativeTitlebutdecidedtomoveTheKimberleysoshereconnectwithher

With sister Adele, Cara also founded The Cultural Intelligence Project, which promotes the importance of conscious business. One of their goals this year is launching the physical space in Broome for Make It Happen HQ, an entrepreneur’s hub for First Nations talent.

WORDS ERIN MILLER PHOTO COOMBESSTEPHANIE

In 2013, Cara launched Saltwater Country, which aims to empower Indigenous people through celebrating the lifestyle of Aboriginal stockmen and women and provides training, employment and events.

“Ultimately there is a lack of access and opportunity in our community and many other Indigenous, rural, remote and regional communities across the country,” Cara says. “There is often a lack of inspiration and hope for some people as a result of intergenerational trauma and poverty. Saltwater Country is here to remind them that trauma is only one part of our story, and that with the right opportunities and support anything is possible.”

Meet three amazing women committed to driving change and creating a brighter future in regional Australia

“I want to continue to highlight the capacity and the incredible amount of talent and determination of our people and help provide further opportunities,” she says. “I am in the legacy business — the work will never be done."

grandmother, culture and family history. “There’s such strength and resilience in my family,” Cara says. “From my mum and grandmother to my great-great grandmother, who walked hundreds of kilometres to find her child who had been taken from her as part of the policies that created the Stolen Generation. Indigenous women are the strongest people I know.”

in focus 44 The House of Wellness

The House of Wellness 45 “I want providedeterminationthehighlightcontinuetotothecapacityandincredibleamountoftalentandofourpeopleandhelpfurther opportunities.” — Cara Peek

As a young girl growing up in country NSW, Pip Brett would often be found lending a hand in her mother’s clothing store in Orange. “Growing up in Mum’s store, I’ve always been around fashion and art,” Pip explains. “She designed her own fashion range, which was so colourful and over the top. You could spot a Kezz Brett design from a mile away.” That shared passion for fashion and art led Pip to buy her own retail business in the same rural town. At the age of 22, she opened her first fashion store. It has now grown to stock homewares, clothing and art (including her mum’s artworks) with a strong online presence.

“I started really small,” Pip says. “Online didn’t exist for small and medium businesses back then. It was really challenging to convince brands to stock a regional store.” Indeed, a town with a population of 37,000 might not seem the obvious spot for a retail brand, which has exploded to include international customers and collaborations with brands such as Emma Kate Co and Kip&Co, however Pip sees her rural location as key to her business’s success. “These days, online is booming and living in Orange has become part of our story instead of the roadblock to stocking particular fashion labels,” Pip says.

She has also built a strong network around her of other like-minded passionate and creative women.

46 The House of Wellness Pip Brett, 38, is the founder of homewares and fashion store Jumbled. She lives in Orange, NSW, with husband Nick and two sons Digby, 9, and Barnaby, 7.

— Pip Brett

“I am constantly inspired by the women in my community.”

ABOVE: Pip Brett at Jumbled, which (inset) homewaresstocksand art. RIGHT: Jillian Kilby and (inset) with her team. She credits Buy From The Bush as a “fantastic advocate” for the talent and quality of small businesses in country locations and relishes being part of a community that supports rural women. “It feels great knowing you’re not alone, and that someone else knows where you’re coming from,” Pip says. “I find passion and success to be the most motivating and inspiring — so hearing other women’s stories really fuels my fire. I listen to a lot of podcasts on women and, in particular, women in business.”

PHOTOS TURKJACQUI

“I have a great community of women that I can call on for support and advice,” she says. “I am constantly inspired by the women in myAscommunity.”forwhattip she would give to another woman wanting to take the plunge and create change in their industry, Pip advises: “Be the change — don’t wait for it to happen to you. Go out there, and just start.”

“I wanted to ensure I could return to the country and be able to live and contribute to regional Australia.”

“Regional Australia has been so supportive. If you do a good job you will be rewarded because the grapevine will tell other people. I like my line of work and knowing that the work I’m doing is impacting the people I know.”

“Engineering speaks every language and there are career opportunities in every country around the world,” Jillian says.

“We are empowering the brave to grow, connect and succeed.”

The House of Wellness 47 in

When she was considering university courses, Jillian Kilby wanted to ensure she selected a path that would allow her to spread her wings and live in the city and overseas, but would also let her return to her regional roots.

She moved from the family cattle, sheep and crop farm at Coonamble to study engineering in Sydney. After graduating she worked on Sydney Harbour managing construction projects, before starting her own engineering company that works with local governments in regional NSW.

PHOTOS PAINECLANCY

“We didn’t get a government grant to make The Exchange come to life,” she says. “It was me bringing my savings and taking a bank loan to launch. The advice is to not sit back and wait for a grant — put your thinking cap on about how you can create that change sooner rather than later in your town.” She also hopes more young people who leave regional areas to further their education or job prospects will consider returning to their home towns and adding to the “Buildcommunity.something worth coming back to,” she says.

focus

“The opportunities that were given to me in a rural town were so great and the upbringing, with a focus on education, was excellent and it got me to where I am today,” Jillian says. Her work now is assisting councils to move infrastructure projects from planning shelves to “A“shovel-ready”.lotofpeople think of engineers and they think steel-capped boots and hi-vis on a construction site, but my role is very much a suit in the boardroom,” she says.

Jillian is committedalsoto seeing other rural businesses thrive and in 2018 opened The Exchange, a collaborative coworking space in Dubbo that hosts everyone from farmers wanting business administration space to visiting corporate banks hosting meetings.

believesprojects,multi-million-dollarJilliansayssheit’s“abitofacaseofifnotme,thenwho?”andhavingtheconfidenceto try.

“I think it’s great that people have the opportunity to leave regional areas to experience and explore, and I think it’s amazing when they can return and bring something that they saw overseas or in another town, back to their town.”

— Jillian Kilby

“We are empowering the brave to grow, connect and succeed,” she says. Undaunted by launching her own

Jillian Kilby is the founder of a civil engineering and project management firm that works on infrastructure projects in rural Australia. She also launched The Exchange — a co-working space in Dubbo, NSW. Jillian currently lives in Newcastle, NSW, with her husband and their daughter.

To bring the project to fruition, Jillian bought the town’s old post office from Telstra and renovated the building. It now also hosts networking and education events. Jillian has also just expanded and bought an old cordial factory in Narrabri to launch another location.

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50 The House of Wellness ALLTHERAGEDESTRUCTIONTHERAPYISINCREASINGINPOPULARITY,BUTISUNLEASHINGYOURANGERASHEALTHYASITSOUNDS? WORDS DILVIN YASA in focus

The House of Wellness 51

“Repressed anger doesn’t eventually go away, it grows over time.”

Watching withsmashingpeopleupthingsabaseballbatis routine for K Mohamed. The co-owner of Smash Splash has seen it all. “We’ve had divorce parties, buck’s nights, people wanting to vent work or exam-related stress, and one case where a wouldbe bride came in her wedding gown and destroyed her dress with her bridesmaids,” K says. Whether customers are in the Smash room, the Splash room or even the Crash room, the one thing each person has in common is that “they all come out looking and feeling lighter. Their shoulders aren’t as slumped, their footsteps aren’t as heavy. They look like different people”. Smash Splash is one of a number of “rage rooms” that have opened around the country, a new form of destruction therapy that is increasing in popularity, along with the likes of heavy metal yoga, online scream clubs and creating aggressive music playlists for workout motivation. New techniques rooted in the idea that venting — if you use your anger correctly — can expel negative positive.wayandemotionsmakeforthe

“If it’s making you feel better, helping you to problem-solve or accept something you cannot change then it might certainly be a useful tool, but what you have to be careful of is that it’s not increasing your anger or keeping you trapped in an angry state.

Your expressionanger plan Australian Psychological Society president Tamara Cavenett says while venting has its place, what works for one person doesn’t necessarily mean it’s going to work for others.

“Check in with yourself and if you’re unsure whether your anger is positive or negative, a good way of arriving at your answer is by asking yourself, ‘Would a reasonable person be responding to this scenario the way you have been, and if they did react the way you just did, would you admire them for conducted themselves’.”how they’ve

If anger has become an issue in your life, consider speaking to your GP about a referral to a counsellor or psychologist who specialises in anger management exploration and techniques.

The benefits Although anger is often viewed through a negative lens, its presence is important information we need to tap into, psychologist Dr Amanda Ferguson says. “The body keeps a score. If we listen to our emotions, a feeling of anger is telling you something is wrong — either internally or externally — and provided you use that anger constructively, you can use it to motivate or mobilise in a way that can lead to positive change,” Dr Ferguson says. “Repressed anger doesn’t eventually go away, it grows over time, often leading to a wide range of health issues.”

— Dr Amanda Ferguson

“I would encourage people to closely examine their responses to these activities,” Tamara says.

Sigmund Freud wrote, “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways”. Of course, recent studies also back up the idea that acknowledging and releasing anger in a positive way can help improve our health. One study, by Rosalind Franklin University of Medicine and Science, found it not only reduced stress on the heart, but helped manage pain, while another by Johns Hopkins University School of Medicine found that repressing anger could be linked to anxiety and depression. So is it simply a matter of picking up a sledgehammer and letting loose in order to feel better? Not quite.

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The House of Wellness 53 in focus

“Over many years since then, those owners have given me insights and learnings that the modern world would consider unimportant in the scheme of things but are in fact priceless,” Paul, who belongs to the land of Worimi people in New South Wales, says. “What I found through my journey into Country is that everything you really need is around us, too often we just don’t see it.”

Time reflect

After contemplating suicide and being diagnosed with major depression and anxiety neurosis, Paul says the “profound event that saved my life, gave me life and gave me meaning” was being taken bush in 1999 by Aboriginal traditional knowledge owners.

“I was 35 years old and the great Australian success story, the andsomeDespitemarriedtwothreeAboriginalcontemporaryprototype.Ihadqualifications,twojobs,cars,ahouseandwastotheloveofmylife.allofthis,Isatonstepsatmyworkplacecried.”

AUTHOR OF THE DREAMING PATH PAUL CALLAGHAN REVEALS HOW INDIGENOUS THINKING CAN CHANGE YOUR LIFE WORDS LIZ Mc GRATH to

“ Ithought I was living the dream until it all fell apart,” Paul Callaghan admits frankly.

Here are four lessons from the oldest culture on earth the author says can help you achieve personal growth, a clearer life purpose and increased contentment in daily life.

“How many of us, hand on heart with sincerity, depth and honesty, can say that we have meaning in our lives, that we 100 per cent know our purpose?

Live in full colour Although traditional Aboriginal people faced hardships, they had the knowledge, skills and spiritual belief to accept these situations and not give in to negative mindsets, Paul says, adding that far too many people today are living in a world of grey.

Try giving and receiving without keeping score, building relationships and connecting with people, and encouraging those around you to become sharers also through the example you set, Paul recommends. And don’t shut yourself off. “By accepting the love that surrounds you and redistributing it to other people and other things, including the land you live on, you might be surprised how much better you feel about yourself and your life,” he says.

“Part of our personal story is contributing to a bigger story — that of community wellbeing.

Stronger, vibrant communities are incubators of wellbeing in mind, body and spirit.

“An alternative is to do the opposite. Instead of standing upright and immobile, maybe you can bend, flow and move as best you can to accommodate what is happening around you.”

His advice to banish the grey and live a life in full colour is to celebrate the good things around you, even on the toughest days.

“In traditional Aboriginal society, everything was based on sharing. Not just giving, not just taking, but sharing.”

“While gritting your teeth and facing a storm with stubborn determination to be an immovable object is an option, force meeting force in a violent collision can be a big risk.

The Dreaming Path by Paul PanterapublishedCallaghan,byPress, RRP $32.99.

Nupitjee, Nupitjee — learn to share

“Aboriginal culture has enabled me to achieve a state of mind, body and spirit wellness, I never thought possible.”

“The Old People say, ‘when we leave this world, all we leave behind is our story, so make it the best story possible,” Paul says.

54 The House of Wellness in focus

“For some Aboriginal people, we call our story our Dreaming or our Dreaming Path. Our Dreaming is our purpose in this life, it provides us with meaning.

“Many of these aren’t costly or complex but rather spontaneous moments that we forget to look for. If you take the time to identify them, you’ll find they put the 2/10 moments in their rightful place and you’ll live a life of gratitude rather than despair.”

New beginnings

“By owning your story and analysing what fits and what doesn’t with your true and authentic self, you’ll find it easier to navigate life in a way that is purposeful and inspired,” he says. “Too often, and sometimes without us even knowing it, we hand over authorship of our story to others and then wonder why we feel lost.” So, ask yourself the question.

The 61-year-old says facing your storms with curiosity and flexibility, underpinned by trust and belief, will help contain your fear. “You need to flow like water, reaching your destination by accepting the twists and turns and adjusting your course as you see fit,” he advises. “The river never stays the same.”

Flow like water While blue-sky days are there for us to enjoy, no matter what we do, life will always deliver storms, Paul says.

“These concepts may seem simple and just like common sense but don’t let this fool you,” Paul says. “They might create a ripple of newfound awareness, understanding and commitment that can change your life. That has happened to me.”

— Paul Callaghan Find Dreamingyour Path

“The Old People talk about the concept of ‘Nupitjee Nupitjee’ which translates to ‘I must always give, I must always share’,” explains the author.

“Each day, if we remember to notice, there are things we can taste, see, smell, feel, hear and experience that give us joy or delight, the ‘10/10’ moments,” he says.

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BEAU RYAN

“A lot of people ask me whether or not my son’s going to play footy,” he says.

“I’m not really too fussed about that. I’d only like him to because I really like seeing kids do team sports. My daughter plays soccer. She does dancing. And then my little man’s just started jiu-jitsu. He is only four, but I would like to see

“So, I took it for granted when I was a player and when I retired I had to prioritise it for me. It’s something that I do for me whether I am interstate, overseas or at home. With work and my family though, I had to find a way to fit it in, so I get up early and usually head to S1 training gym in Caringbah for some circuit training.”

“I did Australian Ninja Warrior’s first season after retiring, too. So, I went next level with my training. I was training to feel good and for what suited my body rather than what suited playing rugby league, which was building a lot of strength.

Long before the rest of his family wakes — and often before the sun is even up — Beau Ryan is already getting his daily fix. The rugby league star turned TV presenter says the only way he can juggle his busy family life and unpredictable work schedule is with a good cup of coffee followed by an intense dawn workout.

Being fit and active has been an essential part of Beau’s day ever since playing for the Wests Tigers and later the CronullaSutherland Sharks in the NRL.

56 The House of Wellness ‘Sporttogether’peoplebrings

“I’ve had a few moments where I have slowed down, but generally speaking, I have never taken my foot off the pedal.”

Beau says he wants his kids to follow in his footsteps — not necessarily on the rugby field or on TV — rather by having an active lifestyle.

“It was sort of forced upon me because of injury,” he explains. “So, I had to stay on top of my body just to do daily tasks after my neck surgery.

“I did like entertaining but unfortunately when I was at school, we didn’t have many drama options,” he says.

“People out there with kids will understand that as soon as the kids are up, it’s all over because it’s not about you anymore. It’s all about them.”

Whenever he’s not in the studio or on the road filming the latest season of The Amazing Race Australia, he likes to take his kids to the park or to the beach. When he’s with his family, Beau says, he’s completely present, which means putting away his phone and devoting all his time and attention to them.

“It’s probably the best time for me physically and mentally because I have about an hour and a half before everyone’s up,” he says.

“I guess rugby league and theatre didn’t really go hand-inhand. But as soon as I did get some of those opportunities later, I grabbed them.”

“I had a luxury because I had it (keeping fit) as part of my job because I played rugby league, so it was routine from a young age, whether it was weights, fitness, cardio, mindfulness or visualisation,” he says.

“We do like to get out and about. We’re lucky where we live in Cronulla, we are near a lot of national parks, so we like to go off the grid and spend the day out there,” he says.

@THEREALBEAURYAN

After his retirement,2014Beau threw himself into his other passion: entertainment. He now hosts The Amazing Race Australia, is a regular on Studio 10 and this year spent time in the jungle on I’m a Celebrity...Get Me Out Of Here! with former Collingwood AFL coach Nathan Buckley and MasterChef Australia star Poh Ling Yeow. As a youngster Beau loved putting on shows in his loungeroom for his parents.

Unlike professionalsome athletes who let loose upon retirement after years of stringent diets, early nights and gruelling workout regimens, Beau says his retirement in 2014 after persistent injuries, including a neck injury, was “a little different”.

“My kids are completely different. My son is high energy, and my daughter does her own thing. But once we’re off the devices, the kids love it.”

The House of Wellness 57

Beau Ryan sports a healthy image by dedicating part of each day to

him do a team sport because it’s good for team building, bonding and accountability.

“I think it’s really important for a sense of community, especially where we live. We really love the area. We like going down and seeing everyone on the Saturday (at sport). Meeting people at jiu-jitsu. It is really important and it’s really a big part of our lifestyle.

WORDS DUCKSIOBHAN my life

WithOPPOSITEexercise.PAGE:hiswifeKaraandyoungfamily.

“I do love sport. I think sport brings people together. It’s great.”

They say you don’t truly understand what it’s like to miss something until it’s gone. And that was certainly the case for Beau when he found himself having to live on the tiny portions given to the celeb contestants on I’m A Celebrity...Get Me Out Of Here! Used to snacking throughout the day, Beau became a walking and talking example of what it is like to be hangry. “My wife was worried about me going in there (to the jungle) because she knows I like to eat a lot,” he says. “As lean as I am, I eat a lot of meals through the day. I thought there would be more basic food in there, so I struggled with it.

“Food’s always there in my life, whether it’s catering or even at the airport or on the road. We could be in Mongolia or in Russia when we are filming, and we will find food. “So that was a big shock to the system, probably. Not missing out on the big meals. Just not being able to graze and snack affected me. The hunger pains were like nothing I’d ever really experienced before.”

W hen Ross Andrewartha and Jack Loder met their daughter Olivia for the first time, they described the moment as a “blur of smiles and tears”.

the“Normalisingconversationaboutsurrogacyisreally important.”

restrictions, ultrasounds and medical appointments were conducted via telehealth.

“It was touch and go, but we just feel like Oli is our little miracle baby, because we thought at some stage this wasn’t going to happen for us,”

RossThesays.couple were able to be in the US for the birth, are both listed on the birth certificate and have chosen not to know which one of them is Olivia’s biological father. They hope their story can shine a positive light on surrogacy.“It’snotjust same sex couples, there are plenty of people, who I think, find it’s still a bit taboo to consider surrogacy and have someone else carry your baby,” Ross says. “Normalising the conversation about surrogacy is really important.”

The Melbourne couple welcomed Olivia in California last August after a lengthy surrogacy process to become parents. Now home in Melbourne and listening to their daughter giggle and master new skills, Ross and Jack are filled with gratitude that they are a family of Communicationsthree. manager Ross, 35, and designer Jack, 33, have been together for seven years and knew from early on in their relationship that they wanted children. They started investigating how they could grow their family about three years ago, initially looking into foster care and adoption.

Ross says being gay had never been an issue in his family, nor in Jack’s family, and before this experience they had never come across any complications of being gay.

WORDS ERIN MILLER Jack Loder (left) and baby‘littleholdAndrewarthaRosstheirmiracle’Olivia.

“Looking into fostering and adoption was the first time I’ve been made to feel really different — that was a strange feeling,” Ross says. However, the hurdles made the couple even more determined and they started looking into surrogacy. They chose the US as not all countries are open to international surrogacy arrangements for same sex couples and because of the regulations and protections in place for everyone involved.

One Melbourne couple share their experience of international surrogacy

A GROWING FAMILY

in focus The House of Wellness 59

It took several years, medical procedures, genetic testing and hundreds of hours of paperwork during the costly process. When all requirements were satisfied two embryos were transferred to the selected surrogate and the couple were thrilled to learn they had fallen pregnant (with twins) on their first attempt. Sadly, the surrogate miscarried one of the babies and then had a complicated pregnancy with the remaining baby, requiring bedrest for several months.

Because Ross and Jack were in Australia and unable to travel due to pandemic

Learn more at Floradix.com.au Always read the label and follow the directions for use. Tired feelingoftired?

But the Australian Technical Advisory Group on Immunisation (ATAGI) says flu viruses will re-emerge and circulate as international borders open. A strong immune system helps to ward off and fight the flu and other illnesses. You can prepare yours with immunisation and living well through exercise, adequate sleep and a balanced diet.

Now is the time to boost your immunity, with flu cases expected to rise this autumn and winter. As we emerge from the worst of the pandemic, more Australians will catch the flu, which has been less common due to Covid-19 measures, such as masks and illnessphysical distancing.In2020and2021,flu-likewasathirdof2019levels.

A HEALHTY DIET AND LIFESTYLE CAN HELP IN THE FIGHT AGAINST FLU

WORDS CRITCHLEYCHERYL

The House of Wellness 61

WELLEAT to FIGHTBACK

✔ Kiwifruit, which is rich in potassium and folate.

health wise 62 The House of Wellness

Eat your way to immunity

Dr Garra is unsure how the coming ﬂu season will pan out, but is hopeful hygiene lessons learned might help. To minimise its impact, Dr Garra recommends:

The key is colour and lots of it, and eating what’s in season as nature intended.

✔ Foods rich in vitamin D, such as oily ﬁsh, full-fat dairy foods and mushrooms. Enhance the vitamin D in mushrooms by leaving them in the sun before using.

— Karen Inge a great it comes to minimising chances of a bad case of ﬂu, Victorian-based GP Dr Joe Garra says. Due to Covid-19 measures, Dr Garra only saw one case of ﬂu in 2021. He says pandemic protocols could mitigate its impact moving forward.

start when

your

Karen says green smoothies are a great way to pack in nutrients using fruits and vegetables. She says we can also boost our ﬂu-ﬁghting capacity with:

“It’s all about colouring your plate and eating plenty of brightly coloured fruits and vegetables and herbs,” Karen says. “They’re like spark plugs for yourZincbody.”isimportant in building and maintaining immunity. Good sources include red meat, seafood, pumpkin seeds, some dairy foods, legumes, such as chickpeas, and lentils.

Karen says chopped raw garlic is the best way to retain its nutrients as heating can deactivate the immune-boosting compounds. But you can cook it if you crush it and let it sit for 20 minutes.

✔ Garlic, which is an immunity “superfood”, that research has shown to reduce the severity and duration of cold and ﬂu symptoms.

Part of this is the realisation we should stay home when sick rather than soldier on, and the importance of masks and ventilation. “Breathing each other’s stale air is not good,” he says.

As well as good hygiene while preparing food, dietitian Karen Inge says a balanced diet high in antioxidants can minimise the ﬂu’s impact.

thetherawChoppedgarlicisbestwaytoretainitsnutrientsasheatingcandeactivateimmune-boosting compounds.

✔ Eat well ✔ Get plenty of sleep ✔ Be vaccinated for ﬂu and Covid-19 ✔ Wash your hands regularly ✔ Try not to touch your face as much ✔ Don’t smoke ✔ Keep buildings and homes well ventilated ✔ Socialise and eat outside where possible ✔ Stay home from work if you do feel sick ✔ Cough into your elbow

✔ Fruits and vegetables rich in vitamin C, such as citrus, strawberries and red capsicum.

Laying groundworkthe for good health A healthy lifestyle and good ventilation are

✔ Probiotics in yoghurt and cultured foods, such as sauerkraut, sourdough and kombucha.

ATAGI says flu shots can be administered on the same day as Covid-19 vaccines. This could include a flu injection with a third Covid-19 dose. If a person had a 2021 influenza vaccine in late 2021 or early 2022, ATAGI recommends receiving a 2022 formulation when it becomes available.

SMOOTHIEBOOSTINGIMMUNITY-GREEN SERVES 1 This all-green drink contains an array of

Herbs such as parsley, chives, marjoram, coriander and oregano are packed with immune-friendly vitamins and antioxidants.

Yvonne Simpson, 53, a mother of three adult sons who works in the health industry, was one of the unlucky few who had the flu in 2021, despite having a healthy lifestyle and eating well. Yvonne caught it in May, two weeks before her flu shot was due. “I honestly thought I had Covid. I have no idea how I caught it — I was doing 80 per cent of my work from home. “I didn’t get out of bed from Monday through to the Friday. I had fever, aching, headache exhaustion.andIwas not right for probably 10“Idays.couldn’t eat, so just kept up the fluids (mostly water and tea) and took paracetamol. I knew when the paracetamol was wearing off because the fever started to peak again. “I still got my flu shot — everyone should have the flu shot. If there’s a vaccine that you can take to prevent you from getting so sick, then why wouldn’t you do it?”

Flu and vaccinesCovid Flu vaccines are an important weapon in the anti-ﬂu arsenal.

It recommends a ﬂu vaccination for all Australians aged over six months. phytochemicals support system.

• small handful of baby spinach leaves • small handful of baby kale leaves • 1 small broccoli floret • 1 deseeded green pear • 1 deseeded green apple • 1 peeled green kiwifruit • a few leaves of mint and/or parsley • 1-2 thin slices of ginger • ¼ cup of water Blend and add more water if it is a bit thick. Source: Karen Inge First person

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“I had the flu in 2021.”

MOREFOR IMMUNITYBOOSTINGON SCAN THE QR CODE

your immune

The beneﬁts of herbs and spices

Black and green teas contain antioxidants and catechins, which help immunity, and turmeric and ginger can help with inﬂammation.

Karen says you shouldn’t need supplements unless you are deﬁcient in a particular nutrient, although vegans and vegetarians must replace nutrients found in meat and/or dairy foods. Fresh is always best for nutritional value, especially with herbs. “Even by adding a handful of marjoram to a salad, you can increase the antioxidant capacity … by 200 per cent,” Karen says.

to help

It’s in nourishnatureourto1800803760blackmoresaustralia @Blackmores Blackmores.com.au/nutrition *To be consumed as part of a normal diet to boost intake of energy and nutrients. You’re doing great with this parent stuff! But if you need us, our in-house infant nutrition experts are on hand to offer advice and support.

WORDS DILVIN YASA OF THE

“Studies show anxious people report far more health issues … so it’s important you stay in the driver’s seat.”

The House of Wellness 65 health wise

WHO KNEW THERE WERE POSITIVE ASPECTS TO HAVING AN ANXIOUS MIND? A LONG TIME SUFFERER SPELLS OUT THE GOOD NEWS

FOR HER TIGHTLY COILED FRIENDS

ANXIETYupside

But there is a flipside. Living in a state of hypervigilance can lead to ill health if you let those negative feelings grow out of control, psychotherapist Karen Holmes, of Brighter Day Counselling, explains. “Studies show anxious people report far more health issues as they grow older than non-anxious people so it’s important you stay in the driver’s seat rather than your anxiety.”

t was the appearance of my trusty SAS Survival Guide during our honeymoon that revealed the true face of my anxiety disorder to my husband. “We’re not slashing our way through jungle or hiking glaciers, we’re in an overwater bungalow in Bora Bora,” he said. True, I responded, but what if there’s a tsunami or our plane crashes on the way home? This is what it’s like living with anxiety, your brain constantly cataloguing every worst-case scenario, ready for the bottom to fall out of your world at any given turn. The silver lining? Because I’ve spent my whole life prepping for disaster, I was more prepared than most for the pandemic. “Step aside,” I said to my husband, metaphorical top hat and cane in hand. “This is my time to shine.” That day my husband saw the positive sides of my anxiety — my savings accounts were healthy, I’d stored enough non-perishables to live in an underground shelter for a year and I had objects that could serve as weapons stored in every room of our house. “You know, in case people start looting,” I Strangeexplained.behaviour sure, but research from France shows anxious people like myself actually handle threats and crisis situations more efficiently than non-anxious people. Happily, it’s far from being the only benefit of an affliction that only ever seems to be talked about in a negative light.

— Karen Holmes

over-analyse things and think things through rather than jumping in — paying attention to that horrible feeling in your stomach can pay dividends,” she says, referring to a UK study that found people who suffer from anxiety avoided fatal accidents in greater numbers than those without anxiety. “They’ll get in a car and drive properly, or slowly, ruminating on all the negative things that can happen if they don’t.”

Safety first Anxiety occurs when the body gets stuck in a flight-orfight response — an evolutionary mechanism designed to keep us safe. Psychologist Dr Marny Lishman says anxious people are more cautious than most. “They’ll

The great motivator

— Dr Marny Lishman

“If you can keep a handle on your anxiety, it can actually help you perform better in your job.”

It’s also worth noting that several studies, including one from the State University of New York, found anxious people tend to be highly intelligent.

You’re in the driver’s seat Living with a certain amount of anxiety can be a positive thing, but if it’s causing you distress or impacting your life in a negative way, it’s time to reconsider your relationship with it, Karen explains. “Integrating square breathing (inhaling and holding for four, then exhaling and holding for four) and reframing your thoughts so that you turn your self-talk into a compassionate voice is essential,” she says. “It’s asking yourself, ‘Are you fortune telling?’ or ‘Are you getting into black and white thinking with no flexibility?’ Self-awareness can be incredibly powerful when it comes to taking back control of your life.” Dr Lishman agrees, adding gratitude can also play a healthy role in the road to feeling stronger and more “Gratitudecapable.redirects your brain to focus on the good things in your life and the feelings attached to that. The more you rewire your brain to notice more of the positives, the more you can train yourself away from catastrophising.”Ofcourse,ifyou feel you can’t get your anxiety under control, both health professionals recommend speaking with your GP for further assistance

It’s a thought that ties in with a University of Haifa study that shows those who suffer from anxiety are more empathetic, with many exhibiting an ability to understand others’ emotions — a link that researchers claim may stem from constant self-examination. When you’ve been through personal struggles yourself, or you’re always worried about what others will think of you, you tend to be more loving and accepting of others — particularly when they’re having their own challenges.

66 The House of Wellness health wise

The art of connection Karen insists the anxious are some of her favourite people, explaining it’s all too rare that we focus on the positive aspects to their personalities. “They’re sensitive people who are keenly tuned into their environment, which means they’ll often pick up what’s going on in others.”

Whether you’re worried about losing your job, meeting deadlines and/or making enough money to make ends meet, there’s no denying anxiety can be a powerful motivator to do more, to be better. “It motivates you to get stuff done, that uncomfortable feeling constantly pushing you into motion to find ways to alleviate that feeling, and the good news here is that if you can keep a handle on your anxiety, it can actually help you perform better in your job,” Dr Lishman says.

One study, published in the Journal of Individual Differences, found anxiety to be a major motivational force, while others show a certain degree of anxiety not only enhanced performance on cognitive tests, but improved skills while participating in competitive sports.

REVOLUT NARY TM TECHNOLOGY. TM THE WOW OF A EVERYCLEANPROFESSIONALFEELINGDAY

Partners also report feeling lonely and isolated when their significant other is always online, she says. And some people fear their partner may be engaging in virtual relationships.

Bonding problems

Respect boundaries If you love to post everything about your relationship online, you might want to pause and think about what you’re doing. Research shows disclosing too much of your romantic relationship correlates to lower satisfaction in the union. It’s also worth checking whether your partner is happy to disclose private information online.

Research shows 79 per cent of Australians are now on social media, which is not surprising. But what is concerning is that almost two in 10 people admit using social media so much they are logging on while at the table with family or friends. Here, two experts reveal how social media may be affecting your relationship.

She says typical complaints include a partner always being on social media, and loved ones becoming angry when told to put down the phone.

reconnectto Relationships are complex, but the creation of social media has led to a range of issues to navigate when falling and staying in love.

health wise

DON’T LET SOCIAL MEDIA PLAY HAVOC WITH YOUR LOVE LIFE

The biggest issue most couples have with social media is the time it gobbles up, taking away moments that could be better spent bonding, couples coach Leisha Chapman says. “It is becoming a more common issue,” Leisha says. “As partners engage more with social media and less with each other, they slowly drift apart and end up feeling more like friends than a loving couple.”

conDisnect

68 The House of Wellness

If a partner is checking or hacking your accounts, sending threatening messages to you or friends, or spreading photos of you online, these are examples of behaviour that is not only harmful but illegal.

Time for change

“It is totally disrespectful of the other partner’s privacy, and it shows a complete disrespect for the relationship itself,” Leisha says. Be true to you

“As engagepartnersmorewithsocialmediaandlesswitheach other, they slowly drift apart.”

— Leisha Chapman

Online abuse Technology-affiliated abuse is on the rise. Assoc Prof Karantzas explains social media can be used by perpetrators of domestic abuse, typically in two“Oneways.way to weaponise it is that perpetrators can message the person or cause some kind of disruption in the person’s social circle,” he says. “The other way is stalking, but in a digital world, either by checking in on someone, and monitoring what they say online.”

“Any time you move away from your true, authentic self or that of your relationship and create a misconstrued perception of your relationship, you are doing both yourself and your relationship harm,” Leisha says.

The House of Wellness 69

If they don’t agree, posting without permission is not a good idea.

Many of us know a friend who’s miserable in real life, yet they’re on Facebook or Instagram posting about their relationship with #couplegoals and #livingourbestlife.However,ifyou’re faking how good your relationship is on social media, it could be a sign your relationship needs help.

“The thing that makes relationships run pretty smoothly is when both members of the couple, by and large, are on the same page about where the relationship is,” Assoc Prof Karantzas says. “So, when people go and portray, and boast about relationships in inappropriate ways, and one partner doesn’t feel that, then it can become another source of conflict.”

In most cases, the social media issue comes down to a lack of connectedness, so it’s best to be honest straight up. “Deal with it as soon as it becomes an issue. Don’t let it fester and grow,” Leisha says. “The answer to anything is to discuss it and work together to find a solution that works for both of you.” She also recommends turning off notifications, leaving your phone in another room and not posting things that include your partner without their consent. And if you are being harassed by a partner online, report it to police.

Deakin University associate professor and relationship scientist Gery Karantzas says posting virtual public displays of affection without consent may also cause more tension.

OPTI-SOOTHE®HeatMask Preservative-freeOPTI-SOOTHE®EyelidWipes HYLO-FORTE® eye drops 10ml, HYLO® -FRESH eye drops 10ml Always read the label. Use only as directed. If symptoms persist, see your healthcare professional. AFT Pharmaceuticals Pty Ltd, Sydney. mydryeyes.com.au Love your eyes in 3 easy steps Preservative-free Eye Care +HydrateProtect+CleanseSootheHeat Soothe+ NovaTears® eye drops 3ml, NovaTears® + Omega-3 eye drops 3ml STEP 3STEP 2STEP 1 OPTI-SOOTHE®HeatMask Preservative-freeOPTI-SOOTHE®EyelidWipes HYLO-FORTE® eye drops 10ml, HYLO® -FRESH eye drops 10ml Always read the label and follow the directions for use. AFT Pharmaceuticals Pty Ltd, Sydney. mydryeyes.com.au Love your eyes in 3 easy steps Preservative-free Eye Care +HydrateProtect+CleanseSootheHeat Soothe+ NovaTears® eye drops 3ml, NovaTears® + Omega-3 eye drops 3ml STEP 3STEP 2STEP 1 AD

anerve,localisingtroublesound.DuetohavingnoJimmycan’thavehearingaid.Hehasa FM system he uses at school and at karate. It is a receiver he wears on his good ear and the teacher wears a microphone, so anything they say goes to his goodJimmyear.hasn’t had any issues in regards to his speech and he is a chatty, confident little man. We also encourage him to have the confidence to advocate for himself. Face masks have made it a lot harder. If you are communicating with someone with hearing loss, be mindful of background noise and be aware of your position when talking to them. If they say pardon, please don’t say, ‘don’t worry about it’. It’s not their fault, so it wouldn’t be nice to miss out on the conversation because of that.”

“Don’t speak too fast, articulate well, don’t shout, and rephrase if they haven’t heard you well the first time,” sheDrsays.Timmer says it is vital people see an audiologist if they have any concerns.

Listen in

MELBOURNE NURSE JOHANNE KENT, 40, EXPLAINS HOW HEARING LOSS AFFECTS HER SON JIMMY, 7

“This avoidance of social interactions means we’ve seen an increase in reports of loneliness and reduced general lossPeoplewellbeing.”withhearingcanfinditimpacts their ability to converse effectively when there is background noise or “Somecrowds.people stop going to social events where there may be a lot of people or background noise,” Dr Timmer says.

“Day to day, it can mean people miss out on those fleeting, but very important social interactions, such as banter at the impossiblesoundssupermarket.”Maskscanmuffleandmakeitforpeople to read visual cues or to lip read. “Research has shown that some people report having fewer casual conversations or just not communicating as much with others while wearing face masks,” Dr Timmer says. She says to communicate and foster relationships with those who have hearing loss it is best to make sure they can see your face and to minimise background noise.

One in Australianssevenareaffectedby hearing loss. This expectedis to riseinsignificantlythenext 20-30 years.

“Jimmy’s hearing loss was picked up on the newborn screening test. I cried the whole way home. We saw an audiologist and they diagnosed severeprofound hearing loss in his right ear, but perfect hearing in his left. Jimmy had an MRI at five months, which confirmed an absent cochlear nerve. His hearing loss means Jimmy struggles with background noise and has

Common issues for those with hearing loss can include greater social isolation, loneliness, anxiety and depression.

Hearing loss aﬀects young and old, and can sometimes have an impact on the relationships in your life

WORDS ERIN MILLER

Source: Audiology Australia

The House of Wellness 71

JOHANNE AND DALE KENT WITH THEIR SON JIMMY

Maintaining iscommunicationstrongskillsakeytohealthy relationships, but a diagnosis of hearing loss can often lead to feelings of social isolation. Audiology Australia board president Dr Barbra Timmer says hearing loss can affect all ages, from newborns to older“Foradults.children, hearing loss can impact the ability to develop speech and language, and result in poor education and social outcomes,” Dr Timmer“Hearingsays.loss in working-age adults can result in reduced productivity and increased unemployment, and for older adults hearing loss can cooccur with other conditions, such as diabetes, falls or mental health issues.”

First person health wise

“The sooner you see an audiologist … the better they can help you to continue enjoying life to the fullest.”

“Many people with unaddressed hearing loss find they are just too tired at the end of the day to want to put in the effort to communicate with others.

“As hearing loss affects communication, relationships with others are also impacted when an individual has hearing loss,” Dr Timmer says.

e experts 72 The House of Wellness Sleeplikeababy IF YOU’RE A TIRED PARENT UP ALL NIGHT, THE EXPERTS ARE HERE TO HELP WITH YOUR LITTLE ONE AS TOLD TO ERIN MILLER health wise STEPH GOUIN Baby and child sleep consultant, Sleep by Steph owner and (currentlyregisterednon-practising)nurse KATIE FORSYTHE Baby CompanyTheconsultantsleepandBabySleepowner

Steph: A sleep consultant works with families and individuals to help them develop and maintain healthy sleep habits, practices and routines. I’m a big believer in setting up great sleep ‘foundations’ from before the baby even arrives. I think every family should consult with a sleep expert, if not before their baby arrives then in the early days and weeks, to avoid exhausting sleep challenges and struggles.

QEveryone in my mother’s group is talking about their bub going through a sleep regression. What are they?

The House of Wellness 73

Katie: I find the age is normally around five months but it’s guided by baby’s size and ability to move around. If you notice that your baby can roll or is playing with the sides of the bassinet then it’s time to move to a cot.

National charity Red Nose works to reduce infant deaths through research and education and support services. They also support families who have been aﬀected by the death of a baby or child.

The Red Nose Safe Sleep Recommendations are: ✔ Always place baby on their back to sleep ✔ Keep baby’s face and head uncovered ✔ Keep baby smoke free, before and after birth ✔ Create a safe sleeping environment, night and day ✔ Sleep baby in a safe cot in the parents’ or caregivers’ room for the ﬁrst 6-12 months

QWhat should the sleep environment be like for naps? Steph: I recommend having a natural day time sleep environment for babies and children, which includes having a dark grey level of light, normal household and outside noise and plenty of warmth and cosiness.

QHow do I know when to go from two to one nap?

QWhat are some of the common reasons babies and toddlers up to 2 years old wake overnight (besides hunger)?

Katie: It will take a few weeks for your child to fully transition to only one nap. The approximate age this transition occurs is 14-18 months, and the biggest indicator is that you see the first nap creeping later into the morning and then outright refusal of a second nap.

Steph: I encourage parents to steer clear of terms like sleep regressions. Babies and children don’t go through sleep regressions — they go through periods when their sleep may be temporarily disrupted ie: a burst of rapid growth and development, teething or illness.

FOR MORE REDNOSE.ORG.AUVISIT

Katie: I work from ageappropriate wakeful periods. The biggest mistake I see a lot of parents making, particularly for very young babies, is keeping them awake for far too long between naps. Steph: Babies, especially newborns, get tired very quickly and show signs when they need to nap. Some common tired signs include yawning, rubbing eyes, jerky arm and leg movements, irritability, grizzling and staring off into space. It’s always best to go by your baby’s tired signs instead of the clock.

Best rest

QHow do I know when to put my baby down for a nap during the day?

QWhat is a Iandconsultantsleepwhenshouldconsultone?

QHow and when do I transition from a bassinet to a cot?

Katie: Habit. They are used to someone coming and doing the things that they think they need to be able to go back to sleep — whether that is rocking, patting, giving some water, finding dummies or co-sleeping. Most problems over the age of six months are habitual and can be reduced by using a behavioural sleep method where the parent still reassures the child but gradually less and less until the problem is fixed.

Caution! The keyword here is “overuse”. The literature tells us that most people don’t

It is essential to turn to dietary sources of vitamin D during the winter months when sun exposure is scarce and difficult to obtain. use sunscreen religiously and generously enough to cause a complete block of vitamin D absorption in the skin. Nevertheless, we need a balance due to sunscreen’s protective ability against skin cancer. The Cancer Council recommends obtaining adequate vitamin D levels in the summer just by spending a few minutes outdoors on most days of the week, when the UV index is 3 or above. After those few minutes, seek sun protection. Those with darker skin may need more time in the sun for maximal vitamin D absorption.

When your skin goes red after sun exposure, it produces the equivalent of 10,000 to 25,000 international units (IU) of vitamin D in our bodies. To put this in perspective, the vitamin D available on pharmacy and supermarket shelves contains 1000 IU per capsule. You would need to ingest 10 capsules to get the same amount of vitamin D as you would from the sun. Sun exposure sounds like the winner here! However, most Australians don’t get enough sunlight exposure. There are many reasons for this, but one factor that has been suggested is the overuse of sunscreen.

We have started to learn more about vitamin D’s protective effects on our immune systems due to the increasing data linking deficiency with immune disorders such as multiple sclerosis, type 1 diabetes and Crohns disease. We are also learning more about the mechanisms which link our immune system with vitamin D. Our immune cells can also convert vitamin D into its active forms and furthermore, they can respond to it by enhancing antimicrobial responses to diseases that enter the body. This begs the question: to tap into vitamin D’s goodness effects, how much vitamin D do we need and where can we get it from? At least 80 per cent of the vitamin D we need comes from sun exposure.

In winter, 2-3 hours per week is the requirement. It is essential to turn to dietary sources of vitamin D during these months when sun exposure is scarce. Dietary sources include fatty wild fish such as mackerel, herring and cod liver oil. If sun exposure and dietary intake of vitamin D do not suffice for optimal levels, then supplements are the next option. Australian Therapeutic Guidelines recommend supplementation only for those with a confirmed vitamin D deficiency (via a blood test). Vitamin D supplementation for non-deficiency is not recommended as there is not enough evidence that it prevents long-term disease.

health wise

To understand the vitality of vitamin D for optimal health, we need to understand how it works in the body. Humans obtain vitamin D from their diet or we synthesise it in the skin after exposure to UVB light. Vitamin D on its own is inactive in the body and must undergo a series of metabolic processes to activate. Classically, we know it for its bone-building properties. However, there are many other tissues that also express the vitamin D receptor including bone marrow, brain, colon, breast and immune cells. These give rise to vitamin D’s non-classical actions. One of its wonders is its ability to halt cancer growth, through reduction of cellular growth and improved cellular differentiation. As such, vitamin D deficiency is being linked to colon, prostate, breast and ovarian cancer.

The House of Wellness 75

Jala Moushi basedMelbourne-communitypharmacist

itamin D deficiency affects one in four Australians. It is linked to many diseases such as cancer, bone loss, depression, diabetes, heart disease and autoimmune conditions such as multiple sclerosis. It is present in only a few foods and almost completely missing from our food intake. Yet its deficiency is underdiagnosed.

Find a balance

When it comes to vitamin D, many of us are not getting enough. In fact, it’s one of our most common nutrient deficiencies. So how much do you need and what can you do to up your intake?

Moreover, we also see these protective effects of vitamin D on our immune system. This became especially well-known in light of the Covid-19 pandemic.

12 years and over

Orange flavoured MOVICOL® Liquid is fast and easy to dilute in water, with no stirring required.

MOVICOL® Adult range is available in a choice of three flavours – Lemon-Lime, Chocolate or Flavour Free. Just dissolve the contents of the powder sachet in 125 mL of water, then drink.

2 to 11 years

MOVICOL® Junior range is available in a choice of three flavours – Lemon-Lime, Chocolate or Flavour Free. Just dissolve the contents of the powder sachet in 62.5 mL of water, then drink.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. MOVICOL®, NORGINE and the sail logo are registered trademarks of the Norgine group of companies. Norgine Pty Ltd. Suite 3.01, Building A, 20 Rodborough Road, Frenchs Forest NSW 2086 Australia. AU-GE-MOV-2100046. Date of Preparation: November 2021. NOR7384. ofeffectiveGentle,reliefconstipation forFLAVOURSeverytaste OPTIONS for every lifestyle ADULTS fromCHILDREN&2yearsold FREE of Gluten FREE of Lactose FREE of Sucrose AC-000384

BankBloodtheasknown*often

GIVES HER UNIQUE VIEW ON ALL Cockburn, GP

WILL YOU TAKE THE BLOODY OATH?

If you are aged between 18 and 75, are healthy and well, the chances are you are eligible to donate. If you’re not sure that you can donate, please don’t rule yourself out.

In relation to speciﬁc issues during the pandemic:

Contact Lifeblood on 13 14 95 or take the eligibility quiz at lifeblood.com.au or on the DonateBlood app.

✔ You can give blood after Covid infection but need to be symptom-free for seven days before donating. ✔ Lifeblood ask that you wait three days after a vaccination, simply to ensure you are feeling well enough. On the plus side, Lifeblood donation centres have extended their operating hours — so if you’re feeling well, not in isolation or waiting on a test result, you may well be eligible. If you’ve been a regular donor, please remember your bloody oath. If you’ve never donated, now is a good time to consider how you can contribute to help others. Unfortunately, not everyone is eligible to take the bloody oath and I’m one of those excluded from giving blood due to time spent in the UK in the 1980s, when they had the ‘Mad Cow’ disease scare (some unkindly suggest this may explain a lot about me, hmm). Lifeblood currently has a submission to review this exclusion with the TGA, so watch this space.

Too easy? Bloody oath!

health wise

The House of Wellness 77 I’m talking about donating blood. A gift you give for free that saves other people’s lives. However, according to the Australian Red Cross’ Lifeblood* service, while many committed donors have been incredibly supportive over the past two diﬃcult years, the pandemic has really impacted on blood donations. Across Australia more than 4500 blood donation appointments were not being attended every day. In December 2021, the number of people cancelling was the highest for the past two years. This trend needs urgent action. The need for blood products is at a 10-year high, and while our population has grown by three million in that time, the number of donors has not kept pace. While it is understandable that lockdown would make donors hesitant to attend blood donation appointments, it’s now very much time to review our ‘bloody oath’. We are all overwhelmed with daily media tallies of Covid cases but we must not forget that trauma and other illnesses are still happening and critical blood requirements for non-Covid related patients continue regardless of the pandemic. Road trauma, cancer and complications of giving birth don’t just stop because of the pandemic and these people often need precious blood donations to survive. Lifeblood is looking for all blood types but is particularly seeking O negative because that group is the ‘universal’ blood type. If you don’t know what your blood group is — you’ll learn this when you donate!

The sexual activity deferral policy is also constantly being reviewed in relation to blood-borne infection risks.

MATTERS MEDICALDr Sa y

Yep, the challenge for this vital activity is simply to sit in a chair for a while and relax.

Another issue you need to address before donating is low iron — your GP can test for and manage this.

Are you inspired by frontline workers and feeling ready to ﬁnd ways to contribute to the community? What If I said this contribution doesn’t require you to donate money, run, swim or exert yourself at all?

“It’s the idea that you find first one possession in your home to give away, followed by two the second day, three the third and so on,” Nicole says. “I’d read about it in The Minimalists blog and it was so motivating. We improved our running but clearing the clutter became our drawcard. In the end, that gave us as much return as the exercise!”

WORDS LIZ Mc GRATH

live we

It’s the Swedish secret to living a more sustainable life … and there’s a lot we can learn

LIFESTYLELAGOMW

hen Perth mum-of-two Nicole Vearing started a fitness program, she decided that for every day she exercised with a friend, she would play the 30-day minimalism game.

Live a

Lagom: The Swedish Art of Balanced Living author Linnea Dunne says it means putting relationships over possessions, listening more than talking, living in the moment and paying close attention to what’s going on around you.

Pronounced lar-gom and loosely translating to “having just what is needed”, this fastgrowing wellness trend is about living a slower, more balanced and sustainable life.

Declutter your home

“Tap into your selfawareness and notice how something makes you feel. If it makes you smile, keep it. For anything that is emotionally neutral, ask yourself, ‘Do I really need“Unlessthis?’the answer is an immediate yes, you probably don’t. Be ruthless with yourself. Your calm and peaceful mind will thank you for it a million times over.”

That feeling of lightness, of having not too little and not too much is summed up in the Swedish word lagom.

“With most people under stress, spending too much time staring at screens, feeling overloaded with toxins and regretting missing out on precious time with their kids and grannies, the planet is screaming out for an ethos of balance,” Linnea says. Discover six ways to bring balance to your life, Swedish style.

As any lover of Nordic noir TV will attest, the Swedes are masters of comfy yet uncluttered homes, with simple clean lines, neutral colours and multiple plants.

“Our physical environment is often a reflection of what’s going on in our minds, so when we feel chaotic and stressed, our spaces mirror that,” emotional intelligence trainer Nikki Langman says.

LEARN TO RECYCLE

“Reprioritising what matters most in your day-to-day life and letting go when the situation calls for it is true lagom living.”

— Linnea Dunne

Everything in the lagom lifestyle is focused on sustainability, understandingincludinghowto reuse and give new life to used objects and choosing materials that respect environment.theThatappliesto not only your home but also to Linneafashion.suggests if you want to change your style or follow the latest fashion trends, try getting creative with what you already have in your wardrobe or buy pre-loved.“Andgive ‘count to 10’ a go,” she says. “When you’re about to buy something new or want to throw something out, count to 10 and ask yourself if you really need it or if it can be fixed. And then decide.”

80 The House of Wellness live we

In a world where we’re busier and more stressed than ever, the last piece of advice the Swedish philosophy of lagom gives us is to abandon the unattainable goal of a perfect life.

Take regular breaks “Swedes have a nearreligious relationship with their ‘fika’ or coffee breaks,” Linnea says. Yes, in traditional working environments in Sweden, employees enjoy a 15-minute fika every morning and afternoon in addition to their lunch break. Numerous studies show that never leaving your cubicle (or staying tied to your desk at home) is counter-productive and that, in fact, taking breaks, even if small, can ease your body and your stress levels and reboot your brain. So, give yourself a breather!

The principles of lagom simplicity also apply in the kitchen.

“One of the best meals I have ever had was in Sicily where we bought fresh freshbuffalotomatoes,mozzarella,basil,olive oil and ground pepper,” brain health expert Dr Jenny Brockis says. “Everything had been grown locally and you could almost taste the sunshine in the“Thetomatoes.mealwas just divine. “Taking an interest in which foods we’re eating, and where they’re sourced from, helps to keep ourselves and our planet healthy.”

Linnea says reprioritising what matters most in your day-to-day life and letting go when the situation calls for it is true lagom living. So when there aren’t enough hours in a day, drop a few balls, accept it, take an evening on the couch with those you love and then start again. And live lagom and happy.

COOK SIMPLY

theAbandonideaofperfection

missingregrettingstressunder…outonprecioustimewiththeirkids and grannies, the planet is screaming out for an ethos of balance.”

“With most people

The House of Wellness 81 Lagom: The Swedish Art of Balanced Living by Linnea Dunne, published by Gaia, RRP $19.99. Listen more and speak less “Learning to listen” is also an important part of lagom, which isn’t always easy, Nikki says. “Listening seems like it should be easier than it is, but it’s quite difficult in practice. Most of our energy gets stuck on the output. We don’t want to forget our next point so we rehearse our response in our heads, rather than listening to what’s being said to us. “In a world where time is a precious resource, giving somebody your attention and simply listening to them is one of the most respectful gifts you could possibly give.”

with love Leave your worries at the door and walk into the warm embrace of delicious comfort food from the recipes of Sally Wise BROCCOLI CHEESECAULIFLOWER&TARTS MAKES 8 • 2 sheets ready-rolled puff pastry, thawed • 80g camembert • 30g parmesan, finely grated FOR THE FILLING • 150g cauliflower florets, cut into 4cm pieces • 200g broccoli florets, cut into 4cm pieces • 25g cornflour (cornstarch) • 550ml milk • 1 egg yolk, lightly whisked • ½ tsp dijon mustard • 100g grated tasty cheese, plus 60g extra To make the filling, steam the cauliflower and broccoli separately until just tender. In a small bowl, whisk together the cornflour and 50ml of the milk, then whisk in the egg yolk and mustard until smooth. Set aside. In a large saucepan over medium heat, bring the remaining 500ml of milk to a simmer, then gradually whisk in enough cornflour paste to reach a thick custard consistency. Stir in the 100g of grated tasty cheese until melted and then fold in the broccoli and cauliflower. Remove from the heat and set aside to cool. To assemble for baking, preheat the oven to 200C. Grease eight 200ml pie tins. Cut four 12cm circles from each pastry sheet, then press the pastry into the base and up the side of each pie tin. Distribute the cooled filling mixture evenly between the tart cases. Cut the camembert into eight cubes. Insert one in the centre of each tart. Combine the 60g of grated tasty cheese with the parmesan, then sprinkle this over the tarts. Bake for 20–25 minutes, or until the pastry is crisp and golden and the topping is golden brown and bubbling. Leave in the tins for five minutes before serving, or transferring to a wire rack to cool. These tarts are excellent reheated the next day for a light lunch.

Made 84 The

"These creamy, tasty tarts have oozy bites arethecamembertofincentreandencapsulatedincrispypuff pastry." House of Wellness

• 40g

• 3 eggs •

The House of Wellness 85 The Comfort Bake by Sally MurdochpublishedWise,byBooks, RRP $39.99. SamuelPhotography:Shelley. ANZAC BISCUITS MAKES 30–36 • 120g golden syrup • 125g salted butter, diced • 1 tsp bicarbonate of soda (baking soda) • 40ml boiling water • 150g plain (all-purpose) flour • 270g (granulated)white sugar • 130g desiccated coconut • 120g rolled oats • 1 egg, lightly whisked • ½ tsp vanilla extract

sugar • 160g

• 200g icing (confectioners’) sugar • 1 tsp

• 1 tsp

melted • 40ml

SERVES

juice live we

PISTACHIOpistachios. ORANGE DRIZZLE

juice • 3 tsp

zest • 125g

kernels, chopped

FOR

"With this recipe, it’s simply a matter of adjusting the baking time to achieve the desired texture."

Preheat the oven to 160C. Grease an 18cm round cake tin, 7cm deep. Line the base with baking paper and grease again. Using hand-held beaters or a stand mixer, beat all the cake ingredients, except the pistachios, for two minutes. Fold in the pistachios. Spoon the cake batter evenly into the tin. Bake for 50–60 minutes, or until a metal skewer inserted into the centre comes out clean. Leave to stand in the tin for five minutes before turning out on to a wire rack to coolForcompletely.thedrizzle, mix together the icing sugar, orange zest and butter and then stir in the orange juice and enough lemon juice to make a pouring consistency. Spoon the drizzle over the cooled cake and sprinkle with the CAKE 6–8 pistachio (to sprinkle) THE CAKE 200g white (granulated) self-raising finely grated orange salted butter, pistachio THE DRIZZLE finely grated orange zest salted butter, orange lemon

Preheat the oven to 160C. Line four baking trays with baking paper. Stir the golden syrup and butter together over medium–low heat until the butter is melted and bubbling, then remove from the heat. In a small bowl, mix together the bicarbonate of soda and boiling water (be aware that this will foam up for a minute or two). Mix all the dry ingredients together in a large bowl. Make a well in the centre and pour in the golden syrup/butter mixture, the bicarbonate of soda/water mixture, the egg and the vanilla. Stir until well combined. Leave the mixture to stand for 5–10 minutes to firm up a little. Roll the mixture into walnut-sized balls and place on the trays, allowing room for them to spread. Press down to flatten just slightly. I find that eight or nine well spaced on a tray is ample. Working in batches, bake for 10–15 minutes or until golden brown for a chewy biscuit. For a crunchy biscuit, bake a little longer until the biscuits are darker brown. Allow to cool on the trays for two minutes before removing to wire racks to cool completely. When cool, store in an airtight container. Store the chewy version and the crunchy in separate containers. Note: If the mixture is at first a little sticky, dampen your hands before rolling into balls.

melted • 120g

flour • 125ml milk • 1 tbsp

roughly choppedkernels, FOR

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WORDS BRUNDRETTCHARLOTTE

The House of Wellness 87 live we

Filling the gap between cardio group training classes and programs available to elite athletes, BFT brings sciencebacked techniques to everyday Aussies. With its 13 programs, designed to run in eight-week progressive training blocks — a hit at home — Cameron has his sights on international markets including the UK and Europe. But no matter where it goes, Cameron says the major principles of BFT stay the same: “To train every energy system, train every muscle fibre type and move through the body’s natural fascial planes to constantly improve strength and cardiovascular fitness, and reduce the chance of injury.”

He was once known as Princess Diana’s personal trainer, but these days Cameron Falloon is best recognised as the founder and joint CEO of Body Fit Training

PERFECTFIT

ZONE 1 Hip switch In a four-point position with your hands under your shoulders and your knees under your hips, thread one leg under your chest directing your hip to the floor and opening up your chest by taking your opposite hand toward the ceiling. This exercise is for hip mobility and core. Squat Standing in an upright position, with your feet shoulder width apart, sit your hips down, while maintaining a neutral spine, by bending through both your hips and knees. Hold for a second at the thepushingbeforebottomintogroundto stand back up. Hips and shoulders should move up at the same time.

live we TOPCAMERON’STIPS

✓ Make sure you get eight hours of sleep This is probably the most important element when it comes to your wellness — if you sleep poorly, you are more likely to skip training, eat sugary food to boost your energy and then sleep poorly again.

✓ Fuel your body with the right food Everyone is different, but make sure you are putting good things into your body to get good things back.

MOVES INTO YOUR HOME ROUTINE AND LET THE ‘SYSTEM’ WORK FOR

ZONE 2 Lateral lunge A lateral lunge is where you lunge to the side. Start standing straight with good posture, step to your right, lunge into your right leg by bending through your right knee and hips, directing your butt to the wall behind you. Then push through the right leg, extending your knee and hips to get back to your starting position. Do the same on the left leg. Burpee Start standing up straight. Bend down to get your hands on the floor, jump back into a plank, jump your legs back in so they are under you, jump up straight reaching your arms to the sky. Then start again.

FIT

88 The House of Wellness FOR BETTER RESULTS

✓ Progress your workouts Doing the same thing over and over again will get you the same outcome. Focus on progressing your workouts, whether that is load, time or reps.

✓ Get into a training studio Trainers will take care of everything, you just turn up.

✓ Be consistent There is no quick fix to health and fitness, it’s hard work and consistency.

FOR WELLNESSPRACTISING

✓ Consistency with the basics This is my resolution this year. I find that it is easy to get caught up in the fast pace of work, family, friends and what is happening in the world around us. However, after a series of surgeries last year as a result of pushing myself too hard, I have decided that I will start being more consistent over pushing myself too hard and then being out of the game due to injury.

Starting in a plank position, jump both legs to the outside of your hands, trying to maintain contact with your whole foot on the floor. Jump your feet back into a plank position ensuring that you are maintaining a neutral spine and avoiding a dip through your hips and lower back.

✓ Pay attention to your mental health If you are exhausted and not feeling like yourself, there is no harm in pulling back to give yourself a chance to recover. SOME BFT YOU Include variables in movement patterns, weights, rest periods and exercise selection so the stimulus is constantly changing

Start with good posture, step one foot backward, directing your back knee to the floor so your knees are both at 90 degrees. Push into the ground to stand back up, bring your legs back together. Push-up with rotation In a plank position with your abs and glutes tight and a neutral spine, lower yourself towards the ground, directing your elbows away from your body at 45 degrees. Push yourself back up to full elbow extension. When you are back in plank position, lift one arm up and rotate it towards the ceiling so you are in a side plank, then bring the arm back to the ground, go back into a push up and rotate to the other side.

✓ Make it fun If you don’t enjoy it, you most likely won’t keep doing it.

ZONE 3 Lunge

✓ Track your progress There is so much technology available, and the numbers don’t lie. Heart rate tech, sleep monitor, body scans; you can’t argue with data.

✓ Recovery This is just as important as training. Factor in weekly rest days.

ZONE 4 High knees Run on the spot but make sure you are pulling your knees up to at least hip height as you run. Plank in-out hops

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“Increased local travel is a Covid phenomenon, so is dog ownership,” author Paul Chai explains.“Thenatural end result is us taking our pooches on the road.

CAN’T IMAGINE LEAVING YOUR DOG BEHIND WHILE YOU GO ON HOLIDAY? WITH

There are plenty of events to plan travel around, too, from dog fashion parades to film festivals and even swim races. Of course, planning any road trip can be tricky, but then you have to throw the demands of a pooch into the mix, as well as

90 The House of Wellness

PET-FRIENDLY PLACES TO VISIT They’re our best friends. Faithful, furry companions who remain at our sides through thick and thin. However, despite our beloved pups being bona fide members of the family, when it comes to travelling, Australia has been decidedly lacklustre when it comes to pooch-friendly options. UntilWithnow.the RSPCA putting dog ownership at 40 per cent of all Aussie households pre-Covid — and this figure soaring during the pandemic as a result of increased flexibility to work from home — there has never been more demand for pooch parents to holiday with their fur baby in tow. And the local travel industry has rapidly cottoned on. New research from Booking. com has revealed that 78 per cent of Australians put their furry friends first when booking a holiday with almost half (40 per cent) feeling guilty if they leave their pets Happily,behind.coinciding with this surge in demand, is the release of The Nomad’s Guide to Taking Your Dog on the Road in Australia.

“More high-end hotels and home stays are welcoming pets, and more cafes are dogfriendly, too. There is definitely a doggie dollar out there when it comes to the travel industry so people are taking note.”

If you want to hop around world class wineries with your fourlegged friend, then the charminfused NSW region is a winner. Like the popular Hunter Valley (but without the crowds) the cool climate wines here are well worth the detour, and at Bendooley Estate, you can check in with Fido for a great winery experience, too. bendooleyestate.com.au

live we

WORDS EWARTPAUL JUST A LITTLE

SYDNEY The Harbour City’s historic Rocks area is a tourist go-to and at Pier One, you can sightsee with your pampered pet in tow. Set in a former shipping wharf, the hotel has 10 pet-friendly rooms with direct access to the pier. The Gantry restaurant offers a dinner degustation menu for both you and your dog. pieronesydneyharbour.com.au

BYRON BAY With sun-kissed days, glorious beaches and friendly, freespirited locals, Byron Bay offers a recipe for holiday heaven. At beachfront luxury accommodation Shambhala dogs of any size are welcome for no extra fee. It is located on Belongil Beach — a picturesque stretch of dog-friendly sand. shambhala.org.au

PLANNING, YOU DON’T HAVE TO WORDS PAUL EWART

SUNSHINE COAST Famed for its beautiful beaches and hinterland, the Sunshine Coast also boasts some amazing pet-friendly caravan parks and cabins. Scattered along the coastline, the Mudjimba Beach Holiday Park, Coolum Beach Holiday Park, and Boreen Point Campground are just some of the sites that accept furry friends. visitsunshinecoast.com

SOUTHERN HIGHLANDS

forAlongtheride

“The key to pet-friendly travel is to do your research. It is less spontaneous but more rewarding.”

PORT ARTHUR The UNESCO Heritage-listedWorldsiteis an essential destination for history buffs. And visitors to the Apple Isle’s most famous historic site can bring their dogs along for the ride, too. They even have their own entrance to avoid going through the visitor centre. portarthur.org.au

Regardless of your destination and your plans when you arrive, there are some essential tips and tricks that you will need to employ to ensure that your holiday is a rewarding experience for both you and your four-legged friend.

“If you have had kids it is a bit like going back to the toddler phase,” says Paul of pooch travel first-timers.“Butthemore you do it the better your dog becomes at it. Welfare is always number one and that means stopping for water and rest breaks but also making sure your dog is in a harness so they’re not a distraction or a danger.

“If your drive is more than two hours make sure to stop and allow your pet to stretch their legs, have a drink and a wee. Stopping every hour thereafter will also help to break up the trip and make it more bearable for everyone.”

4 REMEMBER THEIR ID “Ensure your pet is wearing their collar and ID tag and make sure the tag has up-to-date information on it”

CANBERRA One of the capital’s most impressive attractions, the National Arboretum has more than 44,000 rare and endangered trees. There is a wealth of interesting trails for you and your dog to explore across 250ha and the views from the top of the site are truly breathtaking. nationalarboretum.act.gov.au

6 DO A PRE-TRIP CHECK

“Before heading off make sure your pooch is in good shape. Ensure their vaccinations are current, tick and flea treatments are up to date and any medications are stocked up in advance. If your pet suffers motion sickness, you can get medication from your vet.”

5 PREP FOR EMERGENCIES “Just in case the worse should happen it’s important to know the location of the nearest vet clinic. And remember to never leave your pet in the car on warm or hot days. “It can take only a couple of minutes for a dog to die of heat exhaustion, even on mild days.”

GREAT OCEAN ROAD One of the country’s most lauded road trips, this is a mustsee in Victoria. And happily you can take your dog to a few spots on the Great Ocean Road provided they’re on a lead. Pooch-friendly spots include the St George River Track near Lorne and Lake Elizabeth and walking tracks near Forrest. visitgreatoceanroad.org.au

1 STOP OFTEN

Best advice FROM ANIMAL EXPERT, AUTHOR AND LAURA VISSARITIS

National parks are a no-no and that is almost universal except for a few camp spots.

Some beaches also have seasonal rules that keep dogs off the beach during the day in summer, but you can walk them early and late in the day.

RADIO TALK SHOW REGULAR,

2 ALLOW THEM TO ADJUST “It’s very important to allow your pet to familiarise themselves with their new environment. This means keeping them on a lead, and showing them all the spots they will need to know about, including the whereabouts of the water bowl, the bed, and the door to go to the toilet. Don’t leave them on their own when you first reach your destination. Allow them to become comfortable in their temporary home first.”

rules and regulations that will vary by state and destination.

3 PACK CAREFULLY “Car trips are often long, so you need to be prepared. My dog travel list includes a water bottle and bowl, bedding, peepads, towels, treats for training, toys and familiar items that smell like home, if needed.”

The House of Wellness 91 The Nomad’s Guide to Taking Your Dog on the Road in Australia, by Paul Chai, published by NewPublishers,Holland RRP $29.99.

“Also taking into account local health concerns like ticks. “Then you just need to work out where your dog is allowed.

BRING ON THE NIGHT LIFE

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DRIVING INNOVATION

WORDS HARRISONPENNY Let’s trade those cool summer vibes for a taste of warm, decadent textures and tones. This autumn is all about casual elegance but there’s live we PALETTE A seasonal SOFT BLUES La Piscine art print, from $88, wolfandbadger.com;DeLonghiBallerina kettle, $109, harveynorman.com.au LOVELY LILAC The Lowdown locker, $419, mustardmade.com URBAN RENEWAL SUNRISE QUILT, $411, URBANOUTFITTERS.COM MOMA RAAWII STROM BOWL, $160, UNTIL.COM.AU GREEN LIGHT The Emeralds candleholder, $79, and set of four tall wine glasses, $89, ROBERTBELLGORDONLIGHT, FROM $190 NORSU.COM.AUEACH, TASTE BUTTERSCOTCHOF Daisy knit cushion cover, $59, castleandthings.com.au; Inviting Interiors, $99, hardiegrant.com; Studio velvet armchair, $1099, Draperatticahouse.com.au;ambervases, $49.99 and $44.99, linenhouse.com.au

DINNER EXPRESS GEORGE GEORGIEVSKI (Plum) RRP $26.99 Dubbed the “school lunchbox dad” for his inspiring creations, author and cook George Georgievski knows all too well the pressures of trying to juggle work with family commitments, plus find the time to get nutritious meals on the table each week. In his new cookbook, George wanted to ease the dinnertime pressure and make recipes that will take the stress out of the evening rush and be on the table in less than 30 minutes, using ingredients you’ll already have in your pantry and fridge. There are kid-friendly recipes such as the midweek chicken pasta bake, one-pan rice and vegies and beef burrito cones. It wouldn’t be a family-friendly cookbook without some lunchbox inspiration, too, so George has sprinkled plenty of tips and tricks on how to make the evening meal do double-duty as the next day’s school lunch.

Mother-and-daughter team Sophie Hansen and Annie Herron have all the right ingredients for a creative take on a recipe book — Sophie is a food writer and farmer, while Annie is an artist. Their resulting book is all the inspiration you need to get your own creative juices flowing. Divided into seasons, it almost feels like a family scrapbook, filled with delicious recipes, creative prompts and short art lessons. Celebrate autumn with a homely apple and blackberry pie, or try your hand at drying herbs and hydrangeas. Winter calls for drawing games for family fun and summer is about picnic joy. This book oozes warmth and is a gorgeous reminder of simpler days gathered around the kitchen table with family and friends to create, make and reconnect.

The House of Wellness 95

The act of shared meals with a neighbour became a global media story when Melbourne brothers Daniel and Luke Mancuso revealed details on social media about how the Greek grandmother who lived next door to them passed them home-cooked dishes over the fence. Daniel and Luke had endured the grief of losing their mother to domestic violence and the Yiayia Next Door, as they fondly named her, stepped in and looked after them like sons. Now, the trio have written a cookbook, which includes recipes from Yiayia’s kitchen such as spanakopita, baked fish parcels and lagithes (Greek doughnuts). There are also Yiayia’s kitchen tips for saving money and minimising waste in the kitchen.

A GOOD DAY TO BAKE Benjamina Ebuehi (Hardie Grant Books) RRP $39.99 The former UK The Great British Bake Oﬀ contestant’s cookbook is ﬁlled with sweet and savoury recipes that highlight seasonal and simple baking. Chapters cover herbs and tea and the spice cupboard.

THEDIARIESBROWNIE Leah Hyslop (Bloomsbury Absolute) RRP $29.99 Dive into a world of gooey chocolate and bites of caramel. There are more than 50 brownie recipes to whip up, depending on your tastebuds’ requirements.

YIAYIA NEXT DOOR: RECIPES FROM YIAYIA’S KITCHEN DANIEL AND LUKE MANCUSO (Plum) RRP $36.99

CONFESSIONSCASSOULET Sylvie Bigar (Hardie Grant Books) RRP $32.99 US food and travel writer Sylvie Bigar details her time in the south of France in this memoir, which is ﬁlled with cooking adventures and her recollections of life as a child in Switzerland.

Historical fiction live we

3for COMFORTCOSY

AROUND THE KITCHEN TABLE SOPHIE HANSEN AND ANNIE HERRON (Murdoch Books) RRP $39.99

THE LAST STATION Nicole Alexander (Bantam Australia), RRP $32.99 Australian bestselling author Nicole Alexander has woven together another grand sweeping saga, which is set in Australia at the start of the 20th century. Julian Dalhunty is the eldest son of Benjamin Dalhunty and is expected to follow a predetermined destiny on the family station. However, the station and their family have been ravaged by drought, misfortune and tragedy, and the future looks bleak for Julian. The family dynamic is further complicated when Ethan, a young man from the city, arrives at the station and ruffles a few feathers. It is easy to get immersed in the landscape and intricate relationships that develop in this enjoyable read, which delves into Australia’s rural history.

BOOKS

PODCASTSTALKING wi

Pick up some great ideas on how to age well. Host Shelley Craft interviews health and wellness experts who share their advice on making middle age and beyond more enjoyable. Orthopaedic surgeon Vonda Wright discusses the importance of mobility and nutritionist Simon Hill talks about the beneﬁts of a plant-based diet.

UNRUFFLEDJANETPARENTING:RESPECTFULLANSBURY

A lesson learnt

Student wellbeing

“When we have the courage to share our struggles and how we have navigated them, others start to believe that change is possible and it inspires them to take meaningful action. In one episode ,‘Mind Maintenance with Dr David Else’, I shared how valuable it is for me personally and professionally to work with a psychologist. Since releasing this episode I have received messages from listeners that are now seeking professional help for the first time — and this brings a big smile to my face.”

Educate and help “The School of Wellbeing podcast was created to provide big-hearted educators and parents with access to real conversations that inspire them to take the next step on their wellbeing journey. As a teacher, I became frustrated by the strong focus on academic performance, which often comes at the expense of the staff and student wellbeing. I am passionate about bringing the human element into school communities and beyond because when we feel better, we do productivitysignificanttolivesanTechnologyeveryisweGoodwin’.Distractionsepisode”TheDigitalbetter.”distractionsmostpopularpodcastof2021was‘DigitalwithDrKristyInthisconversationdiscussedhowtechnologyinfiltratingandimpactingareaofourlives.hasevolvedasimportantpartofourdailyandifwedon’tlearnhowmanageit,itcanhaveaimpactonourhealth,andrelationships.”

“The best way we can help our young people to thrive at school and in life, is to themsurroundwith thriving adults.” — Meg Durham

MIMSFI

Self-care Saturday

live

The School of Wellbeing MeghostDurham

THE AGING PROJECT SHELLEY CRAFT

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“Each Saturday morning, I wake up early and drive down to the beach to go for an open water swim. I find this weekly ritual a wonderful way to reset my nervous system and start the weekend feeling energised.”

If you are struggling with toddler tantrums or mealtime manners then parenting author Janet podcastLansbury’sisworth a listen. The US bestseller advocates a respectful parenting philosophy and provides practical guidance on topics such as children’s behaviour issues, dealing with judgemental parenting comments and travelling with toddlers.

WORDS ERIN MILLER

“One of the most significant impacts on student wellbeing is parent and teacher wellbeing. The best way we can help our young people to thrive at school and in life, is to surround them with thriving adults. To honour our basic human need to sleep, move, nourish, rest and connect. Young people learn more from what we do, than what we say.”

1 In Ancient Greek mythology, who is the goddess of grain, agriculture and fertility of the earth?

7 How many times has a Miss Venezuela contestant won the Miss Universe beauty pageant?

DOGO Turn your misbehaving pooch into an obedient pup with some guidance from the Dogo app. The dog training app has more than 100 dog commands explained as well as puppy potty training tips. Dog trainers also provide detailed advice on the platform on issues you may be facing such as excessive barking and unwanted jumping.

4 What tree is the central figure of the flag of Norfolk Island?

FITMENCOOK If you dread the “What’s for dinner?” query then FitMenCook can help you out as it is focused on making food preparation more simplistic. There are more than 750 healthy recipes, with easy step-by-step video instructions on how to prepare the dishes. The app also has sections where you can create a healthy weekly meal plan and track calories and macros.

In which US state is the famous music and Mardi Gras city of New Orleans15located? In slang,Australian what word is used toregardedsomeonedescribeas a lazy person or someone who profits off others? The House of Wellness 97

6 Who are the parents of the three Griffin children — Meg, Chris and Stewie in the US animated sitcom Family Guy?

9 Which Australian actor starred as the feared Captain Barbossa in the 2003 film Pirates of the Caribbean: The Curse of the Black Pearl?

What is Harry Potter’s middle name?

What’s on

TIMEQUIZ

Who painted the iconic 1930 painting American Gothic?

2 While most competitions for the 2024 Olympic Games will be staged in Paris and its surrounds, in which French territory will the surfing competition for the Games be 3held?

12 How many neck bones (cervical vertebrae) do most giraffes have?

First aid advice is at your fingertips on the free, official Australian Red Cross First Aid app. It features information and tips on what to do in common first aid emergencies such as an asthma attack or minor burns. There are also educational quiz features so you can extend your knowledge base.

ANSWERS1.Demeter;2.FrenchPolynesia(Tahiti);3.GrantWood;4.NorfolkIslandpinetree;5.Pig(pork);6.PeterandLois;7.Seventimes; 8.Cockroach;9.reyGeoﬀRush;10.September;11.James;12.Seven;13.JoshGiddey;14.Louisiana;15.Bludger.—CompiledbyWORDEDIT

Thousands of Australians will unite for the Mother’s Day Classic on May 8 to celebrate and honour those aﬀected by breast cancer and raise vital funds for research. This year marks the 25th anniversary of the Mother’s Day Classic, which has raised almost $40 million for the National Breast Cancer Foundation to fund life-saving breast cancer research. There will be up to 100 event locations nationwide where supporters can walk, run or jog. mothersdayclassic.com.au

5 Pancetta is the salt-cured belly meat of which creature?

Get involved in the Good Friday Appeal and raise funds for the Royal Children’s Hospital in Melbourne. The annual fundraising drive raised more than $17 million last year, with money used for research, new equipment and technology and patient care at the hospital. goodfridayappeal.com.au

FIRST AID REDAUSTRALIAN—CROSS

JUNE About 100 Australians die of bowel cancer each week, but it is treatable if caught early. June is Bowel Cancer Awareness Month and you can show your support this year by holding a fundraiser or selling bowel cancer awareness ribbons. Australia has one of the highest rates of bowel cancer in the world — 1 in 13 people will develop the disease in their lifetime — so knowing the symptoms (such as a change in bowel habits or blood in your poo) and acting early is vital. bowelcanceraustralia.org

8 Oriental, Brown Banded and Smoky Brown are all species of which creature common in Australia?

APRIL

May 8 is World Ovarian Cancer Day and raises awareness of the signs and symptoms of ovarian cancer. About 1700 women will be diagnosed with ovarian cancer in Australia each year. There is no early detection test so women should be aware of the most common symptoms, which include increased abdominal size, abdominal or pelvic pain, feeling full after eating a small amount and needing to urinate often or urgently. ovariancancer.net.au

13 Which 19-year-old recordplayerbecamebasketballerMelbourne-bornthisyeartheyoungestinNBAhistorytoatriple-double playing for his team Oklahoma City?

MAY

10 If the season autumn starts in March in the southern hemisphere, in what month does it begin in the northern hemisphere?

3 APPS TO TRY

Stay active It is about making the most of the situation because winter isn’t going anywhere. Get some awesome winter-appropriate training gear. If you like what you’re wearing, you’ll feel more confident in your skin, plus it’ll keep you warm as you head out the door. Another thing that helps people is creating a nourishing routine around your training; perhaps it’s stopping and getting a hot coffee on the way to the session or rewarding each workout with a postworkout warming magnesium bath. By attaching things like this to your session you create an exciting buzz around the activity, and it becomes more rewarding.

A strong mind I like to view mental fitness much the same way as I view physical fitness; it needs to be warmed up, worked out and stretched. Our mental fitness is like a muscle, and we need to look after it. Warming up your mental fitness is all about starting with some small things each day. It could be introducing simple activities such as writing down one thing you’re grateful for each morning or practising five minutes of mindfulness before bed. Once you master that, a mental fitness workout could include a deep meditation or spending time reading a self-help book. The best way to stretch your mental fitness is to be open to new ideas, different ways of thinking or handling different situations, and being willing to adapt to life’s challenges.

A micro workout is a form of exercise that can be performed anywhere, anytime, that usually lasts between two to 15 minutes. It works based on either the intensity of the micro workout itself and/or the cumulative effect the exercise has over time. When it comes to the benefits of cumulative micro workouts, we are referring to the health benefits and results you get from doing small things, often, every day, like taking the stairs, on-the-spot calf raises while waiting for the traffic lights, or holding a plank while waiting for your smoothie to blend. These are great for people who are time poor and struggle squeezing a full workout into their day, or for those who simply like to get it done as part of their everyday life, without the need for a gym or equipment.

Luke Hines

98 The House of Wellness live we

Q Can you suggest some ways to improve my mental ﬁtness?

Mini sessions

Q I’ve whatCan‘microthehearingbeentermworkout’.youexplainthisis?

Nutrition personalmotivatorcoach,andtrainer

EMAIL YOUR QUESTIONS THEHOUSEOFWELLNESS@NEWS.COM.AUTO

Q How do I maintain motivation in regards to my diet and exercise when the weather gets cooler?

YOU ASK, WE FIND AN EXPERT TO ANSWER

Finally, my sure-fire way to get through the colder months is to find an accountability buddy who you can train with. Having someone like this can be the difference between hitting snooze and staying in bed or getting your body into gear and fulfilling the commitment you’ve not only made to yourself, but your training buddy, too. Eat seasonal Learning to eat to nourish yourself comes down to making a commitment that you deserve to fuel yourself with the best possible food available to you, and it just so happens that in-season fresh foods are just that. Eating seasonal fresh fruits and vegetables supports local farmers harvesting what they can at this time of year. It also supports you by providing your body with essential vitamins and minerals that will get you through the colder months with vitality and an improved immune system as well as energy for those early winter workouts.

REGIMENRECOMMENDED DAY TIME SUPERNIGHTSERUMTIME MOISTURISEREYE CREAM Olay’s latest collection; Olay Niacinamide + Vitamin C. Formulated with Ethyl Ascorbic Acid (an extremely stable form of Vitamin C) with 99% Pure Niacinamide, Peptides and Lactic Acid it effectively brightens dull skin, visibly evens skin tone and corrects discolouration. C

^Consumer study in UK Oct 2020 among 97 women. THE new FROMCOLLECTIONOLAY Jar of moisturisercult-favouritethissells every minute in Australia and has sold over one billion units worldwide

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STEP 1 : PREP STEP 2: GLOW STEP 3: PLUMP STEP 4: TREAT CLEANSER SUPER SERUM

Olay Regenerist Retinol24 Collection is formulated with a proprietary Retinoid Complex and a bioavailable formula combining Pure Retinol, Retinyl Propionate, Niacinamide (Vitamin C3) and Amino acids that renews and resurfaces skin cells for visible improvements on fine lines and wrinkles, diminished pores and dark spots for plumper & more radiant skin.

VITAMIN

The House of Wellness Autumn 2022 Magazine

Articles inside

Decor

Podcast profi le

Comfort food

Vitamin boost

Dr Sally Cockburn

International surrogacy

Upside of anxiety

Baby sleep

Hearing loss

Immunity boost

My Life

Managing anger

The dreaming path

Rouge romance

Fragrance

Trend watch

We are loving

Rural changemakers

Achieving your goals

To the max

Men’s style