The House of Wellness Winter 2023 Magazine

Simone Caahan

MY

THE SIMPLE LIFE

How to take a step back to get ahead in this ever-changing world

5 signsIT’S TIME TO QUIT YOUR JOB

MONEY

SAVING HACKS

TRAVEL LIKE AN EXPERT

FIRE UP WITH ICE-COLD LOOKS

“YOGA IS

FORCE FOR GOOD”

HYALURONICACID

Add a few drops of water on the pad to activate the cleanser.

Add a few drops of water on the pad to activate the cleanser.

Cleanse the face and eye area, even removes heavier make-up and waterproof mascara. No need to rinse!

Cleanse the face and eye area, even removes heavier make-up and waterproof mascara. No need to rinse!

THE HOUSE OF WELLNESS is published for Chemist Warehouse by News Corp Australia

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Chemist Warehouse

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Fiona Welsh

EDITOR

Laeta Crawford CREATIVE

Pascale Clearihan

Meisha Reynolds DESIGNER

Sheridan Frawley SUB-EDITORS

Maureen Doyle

Joanne Trzcinski

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The House of Wellness is published quarterly by The Herald & Weekly Times (ABN 49004113937) on behalf of Chemist Warehouse.

Prices correct at time of printing. All products subject to availability. Not all products or promotions are available online. Information correct at time of going to print.

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Simone has found solace in the practice, not only during the highs and lows of her former marriage to cricketer Shane Warne, but also since his death in March last year. She says it has not only helped her transform her body, but to find inner peace as well.

“Yoga is my force for good. It’s a life practice of goodness, supporting and transforming me emotionally, physically and mentally. I’ll forever be grateful for it,” the certified yoga instructor says.

Simone also shares her other wellness practices, from getting into nature to her newfound love for ice baths, and why her children are her inspiration.

As the cost of living continues to rise, we look at ways to help combat it with savings tips on health and wellbeing, food, energy and beauty. We discover how artificial intelligence is changing how we live and what it means for future health, and we take a lesson in how to enjoy a work/life balance, Gen Z-style. We also reveal how to embrace your inner snow beauty with our cool-toned make-up and icy-hued fashion inspiration, discover the best foods to help beat the bloat, plus all our regular health and lifestyle features.

Stay w l and enjoy!

From the team at The House of Wellness

SIMPLE

PHOTOGRAPHY TINA SMIGIELSKI STYLING BEC COLE HAIR AND MAKE-UP

JULIE COX

Simone wears Country Road trench, Lululemon crop top and leggings ON COVER Simone wears Ceres Life cardigan and slip dress

For years we have been well versed in the benefits of yoga, but for Simone Callahan its power has been truly transformative.

Win

1 OF 5 COPIES OF FIVE KILOS IN 5 WEEKS BY LUKE HINES

Simply tell us in 25 words or less your best healthy eating tip.

Competition entries open at 12.01am on June 17, 2023, and close at 11.59pm on July 16, 2023. Email your entry, name and contact details to thehouseofwellness@ news.com.au

In this i ue

Trends

8 We are loving

Frosted class

Style

11 Beauty notes

Ice sculpting

14 Silver linings

Cloud your skin

18 Beauty forecast

Stormy with a touch of goth

22 Changing seasons

Routine adjustment

25 Great cover-up

Concealer tips to try

26 Deep dive

Blue hue looks

29 Men’s fashion

Cool ensembles

31 Lingering impression

Fragrant luxury

Features

41 Better budgets

Cost of living tips to help you save

46 Roaming empire

Gen Z’s working world

50 Understanding AI

How technology is changing our lives

55 Going the discus

Get to know athlete

Matt Denny

56 My life

Flick Palmateer’s next challenge

59 Job woes

Employing new tactics

61 Better together

Mental health mission

Health

63 Bring it on Summer bodies start now

67 At ease

How to avoid bloating

69 Added benefi t

When to take supplements

70 Power of love

Living with ADHD

73 Travellers’ checks

Medical planning

75 Honest approach

Talking to kids about cancer

79 Dr Sally Cockburn

Diabetes medication

Live well

81 Chill factor

Best of winter getaways

86 Meal fi x Dinner made simple

90 New reality

Ella Ding’s wellness move Also

93 Decor

95 Books

96 What’s on and quiz

98 Columnist

Trainer and fi tness coach Tanya Poppett

TOUCHof FROST

Don’t let the big chill cramp your style. Glacial tones, snuggly textures and classic comfort are sure to melt hearts

CLOCKWISE FROM TOP LEFT Fyxnas floor lamp, $50, ikea.com; Winter Homes by Jeanette Wall, $59.99, dymocks.com.au; Muuto Control table lamp, $339, arrivalhall.com.au; Idle Hands Platform stand, from $450, gingerfinch.com.au; Smeg Retro espresso coffee machine, $549, kitchenwarehouse.com.au; Masterweave Windermere mohair scarf, $89.95, luxebedding.com.au; Prada Catwalk, $120, thamesandhudson.com.au; Relic pasta bowls (set of six), $89.70, saltandpepper.com.au; Josephine vase (set of two), $99, maisonbalzac.com

Compiled by Penny Harrison

CLOCKWISE FROM TOP LEFT Brushed cardigan, $229, countryroad.com.au; Handmade cushion, $275, greenhouseinteriors.com.au; Dyson Pure Hot+Cool purifying fan heater, $749, harveynorman.com.au; Padded jacket, $59.99, hm.com; Sally Hansen Insta Dri Nail Polish Time To Indigo 9.17ml, $8.99; Davidoff Cool Water For Men 125ml EDT $39.99; Olay Regenerist Luminous Tone Perfecting Face Cream 50g New Formula, $49.99; Metallic Kali sneakers, $229, elkthelabel.com; Olivia armchair, $1999, iconbydesign.com.au; Tissot Lady Sport Chic watch, $575, theiconic.com.au; Eva Solo To Go thermo flask, $74.95, mrkitly.com.au

personalized fragrances for you, by you

With endless possibilities, layer and blend your favorite scents and become the creator of your signature fragrance.

CLOUD MUSK:

Wrap yourself in an aromatic, cozy cocoon with this warm and comforting fragrance, made of warm musks and sheer florals.

PEAR BLOSSOM:

A whimsical blend of a freshly picked pear and bright floral buds enveloping you with a juicy and luscious experience.

ICE,ICE, BABY

Embrace your inner snow bunny this winter with this season’s beauty trends inspired by the chill

Words Charlotte Brundrett

The chilly season is upon us and it has never been more on trend to embrace the effects of winter. From white graphic eyes to icy highlighter and rosy cheeks, the latest looks have a decidedly frosty feel.

In the world of BeautyTok, the “I’m cold” make-up trend has become a viral sensation by using make-up to recreate a flushed appearance.

Noticeably absent from these trends are bronzer, heavy contouring and dewy foundation. Instead, expect matte finishes to have a major revival in everything from foundation and blush to lips.

For Paris-based make-up artist Joel Phillips, matte make-up evokes a return to classic, glamorous make-up.

“Personally, I like every type of finish, but if you’re going out and wanting to put on a look, why not try a matte foundation? It gives an old Hollywood glam feel to your make-up,” Joel says.

C l tones reign

In keeping with the frosty beauty theme, cool-toned make-up is one of the easiest ways to create your winter look. A neutral eyeshadow palette is a great place to start, especially one that features shades of black, blue, purple, grey and white.

“Growing up in the ’90s and 2000s, I was obsessed with pop stars,” Joel says.

“And back then a popular go-to look was a purple frosty eye, which I loved. Now that the trend has been revived, I’m excited to do all those looks again.”

For lighter skin tones, Joel recommends silvers and pale purples and for darker complexions, gold, dark violet, shimmery browns and glittering black creams.

“I prefer cream shadows when it comes to shimmering colours,” Joel says.

“Otherwise, wetting a make-up brush for powder shadows can help to achieve a similar effect.”

WE LIKE Revlon ColorStay Creme Eye Shadow Bold in Merlot and Tuxedo, $13.99 each; Maybelline Burgundy Bar Eyeshadow Palette, $24.99

The rise of simple base make-up has paved the way for the eyes to be the focal point once more, with graphic shadows and smoky, smudged eyeliner just two of the popular eye trends gaining momentum. “My secret weapon for a modern smoky eye is to start with a smudgy black or grey kohl eyeliner, before taking a lighter grey shimmering eyeshadow to diffuse the line and give it a more grungy, smoky feel,” Joel says. If you’re worried about the look verging into racoon-eye territory, add a light shimmer to the tear duct

MILAN FASHION WEEK

PARIS FASHION WEEK

LONDON FASHION WEEK

GRAPHITE GETS GLOSSY

Metallic eyeshadows are finally getting some appreciation. “Shimmers are a make-up artist’s secret weapon because they help blend any colour,” Joel says. “But if you’re after that glossy, runway finish, you’ll want to instead tap a little gloss over your lid, which helps give the eyes a lived-in look.” However, the high-impact look doesn’t have the longest shelf life. “You have to love a smudgy eye, though, if you do this, as your eyeshadow will crease — but it will look fabulous.”

WE LIKE Rimmel MagnifEyes

12 Pan Eyeshadow Palette Electric Violet, $21.99

MAKE-UP ARTIST

WE LIKE Maybelline Tattoo Gel EyeLiner 921 Deep Teal, $14.99;  Revlon ColorStay Creme Eye Shadow Vanilla, $13.99;  Rimmel London Kind & Free Clean Eyeliner #05 Creamy White, $12.49; Revlon ColorStay Day To Night Eyeshadow Quad Gorgeous, $22.49

“GLAMOUR MAKE-UP IS BACK, ESPECIALLY WHEN IT COMES TO DRAMATIC EYES. THINK BLACK AND GREY SMOKY EYES.”

MILAN FASHION WEEK

CLOUD SKIN How to

Skin finishes have dominated beauty in recent years, but unlike the dewy, glossy and ‘glassy’ finishes that precede it, cloud skin offers a softer, more diffused take. What makes cloud skin so unique as a skin finish is that the focus isn’t on skin prep or luminous base products; instead, it’s all about intentional powder placement. Cloud skin is essentially soft matte rebranded, except it can work with all skin types — even dry skin — as long as you moisturise and prep the skin accordingly. Unlike a traditional matte look, cloud skin has dimension. It’s all about selective dewiness and matte; the perfect mix. Using a primer is optional, but if you have oily or textured skin, a blurring formulation works best with this look. Another rule of thumb is to opt for a satin formulation for your base. Satin foundations are great because they’re somewhere in between a traditional matte and a luminous foundation. You still get the coverage, but the finish is far more flexible and skin-like compared to a traditional skin finish.

1Apply your base product to prepped skin using featherlight application. Use a sponge or foundation brush to stipple the product and really work it into the skin.

2Taking a fluffy brush, buff a translucent powder in your T-zone and any areas of the face that are prone to shine. Leave the high points, such as the bridge of the nose, cheekbones and temple, powder-free.

3Take your preferred highlighter or shimmery eyeshadow and add further luminosity to the high points by buffing the product into these areas, effectively setting the rest of your base in the process. Lightly buff the face with a large powder brush to ensure everything is blended in.

Photography: Cameron Grayson; Hair and make-up assistant: Aimee Rapa; Styling: Pascale Clearihan

“What makes cloud skin so unique as a skin fi nish is that the focus isn’t on skin prep or luminous base products; instead, it’s all about intentional powder placement.”

CLOCKWISE FROM TOP LEFT Revlon Photoready Powder Transparent, $30.99; L’Oréal Paris True Match Foundation 1N Ivory, $28.49; Rimmel Soft Kohl Pure White, $7.49; Maybelline Eye Studio Colour Tattoo 24H Eyeshadow Infinite White, $12.49; Revlon ColorStay Day To Night Eyeshadow Quad Gorgeous, $22.49

JADE

KISNORBO

The House of Wellness beauty expert

White out

White, frosty make-up is another major trend this winter and it looks great paired with cloud skin. A graphic eye involves some creative liberty with the direction you take it, but an easy approach to it involves carving out a shape that follows your natural eye shape. Take a white eyeliner and stencil out your desired shape. If you make any errors, simply smudge it away and try again.

Watch Jade’s cloud skin tutorial

CHARLOTTE BRUNDRETT Beauty Editor

Dramatic, cool-toned eyes, satin skin and muted lips are just some of the high-impact beauty looks trending this winter. But if you’re envisioning a full-blown gothic glam revival, think again. Instead, this season is all about the soft goth look, which provides a muted, more ethereal take on gothicinspired beauty.

One way to achieve the look is by embracing a more natural base that allows the skin to shine through. Thanks to the cloud skin trend, satin foundations are back in demand and this formulation tends to give a natural sheen to the skin without looking overly matte or too shiny. Introducing plumping skincare into your routine can further enhance your base, especially if you’re prone to dry skin. WE LIKE Avène Hyaluron Activ B3 Concentrated Plumping Serum 30ml, $63.99

COPPER CALLING

Jump on the copper hair bandwagon without commitment by trying a brunette-copper blend like “crunette”.

“Copper hair can be expensive to maintain, but this hair shade is the more subtle, affordable little sister that requires less upkeep,” Bonnie says.

WE LIKE Schwarzkopf Live Colour Aztec Copper 75ml, $11.99

Soft goth

BEAUTY FORECAST

Up-dos continue to dominate the red carpet and runways, and this season is all about futuristic, space-age styles straight from The Jetsons. In order to secure this kind of look, firm-hold hairspray is a must.

WE LIKE Schwarzkopf Got2b Glued Hairspray 300mL, $11.99

ASHLEY GRAHAM

Moody make-up and textured hairstyles are the overarching themes right now

Kristin Ess Weightless Shine Working

Serum 50ml, $19.99

Who doesn’t love shiny, glossy hair? Just a few pumps of this serum can give you the hair finish of your dreams.

STORMY EYES

Smudgy, grungy eyes continue to make a comeback and this season you can expect metallic and chromatic eyeshadows to take centrestage, particularly silver shades. Make-up artist Joel Phillips says it’s all about creating a rock star look that’s still glamorous. “You have to adopt a no-fear approach when creating a dramatic eye,” he says. “People are skipping warm, brown tones in favour of cool neutrals, especially shades of grey.” To create a more diffused shape, use a make-up brush and focus on blending and extending the shadow outwards.

Narciso Rodriguez

For Her 100ml EDP, $119.99

This year marks the 20th anniversary of For Her and there’s a reason the clean musky rose fragrance remains a cult classic scent.

Eyeshadow Looks Book Rocker, $19.49; L’Oréal Paris Superliner Le Khol Midnight Black, $16.99; Maybelline Superstay Vinyl Ink Longwear Liquid Lip Colour 35 Cheeky, $22.99

L’Oréal Paris

Elvive Hyaluron Plump Wonder Water 200ml, $16.99

Plump skin isn’t the only thing trending; so is plump, hydrated hair. This product gives a weightless hydration boost to the hair.

@ALLANFACE

@JENNAORTEGA

Try these

GIVENCHY

GIVENCHY

LOOK OUT FOR THESE INNOVATIVE NEW BEAUTY PRODUCTS

Growing out a bob typically involves an awkward phase, but Perth hairstylist Bonnie King says this season it’s the style du jour. Dubbed the “slob”, the longer style provides a sleek solution. “The slob carries a lot of shape and movement,” Bonnie says. WE LIKE Schwarzkopf

Extra Care Instant Volume Powder 10g, $8.39

RULES FOR PERFECT WINTER SKIN

1Adjust your cleanser

A perfect storm of external and internal factors in winter means hydration needs to be the focus of your skincare routine, including cleanser.

Northern Sydney Dermatology & Laser dermatologist Dr Shreya Andric suggests switching to a gentle cleanser formula to avoid stripping the skin of its natural oils. SSKIN Australia senior dermal skin therapist Christie Cameron recommends trying a cleansing milk, oil or balm.

WE LIKE Cetaphil Hydrating Foaming Cream Cleanser 236ml, $16.99

2Just add water

Hydration-oriented products are a must to tackle dry and dehydrated winter skin, which is why the experts recommend skincare that contains heavy-hitting hydration ingredients, such as hyaluronic acid and glycerin.

“These are excellent ingredients to encourage skin hydration,” Christie says.

Dr Andric adds both hyaluronic acid and glycerin are humectants, “which means that they attract water and help to hydrate the skin”.

WE LIKE L’Oréal Paris Revitalift Filler Plumping Water Cream Hyaluronic Acid 50ml, $50.99

3Up the ante on barrier protection

The skin barrier has the allimportant job of locking in moisture — but in winter, the cold air combined with humidity and rain puts the skin barrier under stress. Accordingly, the experts recommend integrating products that protect and repair the skin barrier, such as a ceramide moisturiser.

“Ceramides create a barrier that help prevent moisture loss, allowing the skin to stay hydrated, plump and supple,” Dr Andric says.

Celebrity facialist Joanna Vargas has this advice: “In winter, I recommend using a hydrating serum followed by a ceramide cream to really lock in moisture.”

WE LIKE Swisse Bio-Ceramides

Renewing Defence Cream 50g, $21.99

4  Embrace beauty sleep

Night-time offers the skin a chance to restore and repair, which is why US-based salon owner Joanna suggests using a dedicated night cream to “hydrate your skin as you sleep”.

Dr Andric’s hot tip: Choose one that contains niacinamide.

“Niacinamide, or vitamin B3, is excellent for restoring the skin barrier and reducing any inflammation. It improves skin hydration by preventing the evaporation of water, which also helps improve the skin barrier.”

Cold weather can wreak havoc on the skin. Whether it’s the harsh, cold air outside or the drying, irritating sensation of a heated indoor space, most skin types will be challenged. Our experts suggest these rules for a winter-friendly skin routine

Words Sharon Hunt

The dermatologist adds that in the evening you can double down by following up your moisturiser with “a nourishing facial oil as the last step in your skincare routine”.

WE LIKE CeraVe Skin Renewing

Night Cream 48g, $34.99

5Exfoliate with care

When flaky winter skin strikes, the inclination is to reach for the nearest exfoliating product. But, surprisingly, the experts suggest going easy with exfoliants.

“Exfoliating one or two times per week is plenty in winter,” Christie says. “Use a gentle chemical exfoliant to delicately remove any dead skin cells from the face.”

Dr Andric adds alphahydroxy acids such as glycolic

Rememb

7It’s not just about skincare products

or lactic acid are great options; and beta-hydroxy acids such as salicylic acid are good for those with oily or acne-prone skin.

Joanna stresses that “exfoliating too often in winter” can do more harm than good.

“It can end up irritating and stripping the skin,” she says.

WE LIKE La Roche-Posay

Effaclar Micro Peeling Purifying Gel 200ml, $28.99

6Don’t skimp on sunscreen

Just because the sun isn’t out doesn’t mean you should ditch the sunscreen. “It’s a nonnegotiable in your routine year-round,” Christie says.

Dr Andric explains that sunscreen provides vital protection from harmful UVB rays as well as reducing the

signs of skin ageing caused by UVA damage.

“Even if you’re indoors all day in winter, remember that UVA can still penetrate through clouds as well as window glass,” Dr Andric warns.

However, the one thing you may want to change about your sunscreen in winter is the formulation.

“Consider swapping to a more hydrating sunscreen,” Dr Andric suggests.

WE LIKE Invisible Zinc SPF50+ Sheer Defence Facial Moisturiser 50g, $30.49

Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for e ective sun protection.

When the temperature plunges, many of us pump up those heaters and spend longer under a hot shower. But Joanna explains that “extreme temperatures of any kind can throw off the skin’s delicate barrier balance”, potentially leading to dry patches and dehydration.

“A big mistake many people make in winter is showering with water that is simply too hot. Shower in lukewarm water instead,” Joanna suggests.

Christie says to consider using a humidifier in a heated room if you plan to spend a lot of time there.

“It can help retain moisture in the air, so your skin won’t dry out as much.”

WE LIKE Oil Garden Smart Vaporiser and Humidifier, $89.99

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How to

CONCEAL LIKE A PRO

Concealer can be the ultimate make-up multitasker, provided you know the right hacks and application techniques

Words Charlotte Brundrett

Understand your product

According to US-based freelance hair and make-up artist Yukina Mitsuhashi, concealers can be used for just about everything. “Many people use the one concealer to cover dark circles, eye bags, pimples, in addition to highlighting, but not every concealer is suited for multiple forms of coverage,” she says.

Cater your concealer to your concerns

Yukina recommends using various types of concealing products for different needs and effect.

“For blemishes or scars, opt for a yellow-based or greenbased shade as close as possible to that of your foundation. Anything lighter will highlight the spots you are trying to cover,” she says. “This approach allows you to colour correct and add coverage simultaneously while reducing unnecessary layers of make-up.”

WE LIKE Rimmel Multi Tasker Concealer, $15.99; Maybelline Cover Stick Corrector, $9.99

Covering dark circles and eye bags

Some concealer formulations are designed with a specific area of coverage in mind and this is particularly true for under-eye concealers.

Illuminating products with a slight salmon or peach undertone are prime examples of this as they serve to brighten and correct the under-eye area.

“Choose a liquid formulation that’s one to two shades lighter than your foundation to highlight and brighten the area,” Yukina says.

Concealing eye bags can be quite technical and requires skill since you only want to brighten the shadow cast by the eye bag rather than drawing unwanted attention to the entire under-eye area. To mask eye bags, apply your chosen illuminating concealer and pat it into the groove of the bag with a make-up brush for ultra precision.

WE LIKE Maybelline Instant Age Rewind Eraser Dark Circles Treatment Concealer, $19.49; Nude by Nature Concealer Brush 01, $18.49

Targeting pimples and pigmentation

When it comes to concealing acne, moles and spots, consider a high-coverage liquid or cream concealer.

“When covering a blemish, go for a thicker formula and blend it into the foundation,” Melbourne make-up artist Suzana Sela says.

“One of the biggest misconceptions with concealer is that it has to go on after foundation. It really comes down to personal preference.”

When trying to cover a blemish, Suzana recommends using the same shade as your base as this helps the pimple look flatter and less detectable.

If you prefer a lighter base but still want coverage, try spot concealing. Take a small detail brush and apply your chosen concealer on the blemishes directly so it only disperses where you actually want it. This avoids disrupting your base and prevents your make-up from becoming cakey.

WE LIKE Flower Tapered Concealer Brush $7.99; Revlon Photoready Concealer, $22.49

HIGHLIGHTING HACKS

In recent years, highlighting and brightening your base with concealer has become increasingly common. TikTok helped to catapult one particularly effective hack, which creates a highimpact look using minimal product. “Take a liquid concealer in a lighter shade than your base and apply a small amount of product in the inner corners of the eye, down the side bridge of the nose and up past the temple, following the direction of your lower lash line,” Suzana says. “This creates a beautiful, bright under eye and helps to define the nose when blended with contour, while lifting and snatching the eye.”

WE LIKE L’Oréal Paris True Match Concealer, $21.99

Stormy

HORIZONS

This winter, expect an abundance of steely blue hues, dark neutrals and denim

Compiled by Charlotte Brundrett

CLOCKWISE FROM TOP LEFT Tallitha faux fur jacket, $399.95, oncewas.com.au; Pebble bangle, $320, and Set 1 ring, $220, dinosaurdesigns.com.au; Secret Society jumper, $349, and Fearless leather midi skirt, $699, manningcartell.com.au; Jersey midi dress, $240, venroy.com.au; Shimmering metallic mini shoulder bag, $27.99, hm.com; Olsen coat, $139, lionessfashion.com; Adidas Gazelle Bold shoes, $190, adidas.com.au; L’Oréal Paris Color Queen Mono Eye Shadow

19 Mogul, $13.49; Relaxed pants, $379, st-agni.com

CLOCKWISE FROM TOP LEFT Faith shirt, $390, viktoriaandwoods.com.au; Muse jacket, $249.95, neuwdenim.com/au; Delish jacket, $449, unrealfur.com.au; Mavala Mini Colour Austin Metallic Grey Nail Polish 5ml, $7.69; Delta top, $190, and Amber skirt, $300, annaquan.com; Agna fringe scarf, $139, au.elkthelabel.com; Ultra light down shiny puffer jacket, $149.90, uniqlo.com/au; Amie boot, $299.95, aliasmae.com.au; Wide leather belt, $99, cos.com/en-au; Medium Liquid hoop earrings, $330, dinosaurdesigns.com.au; Frame Le Mini Boot mid-rise jeans, $362, net-a-porter.com/en-au

CLEAN CUT

CLOCKWISE FROM TOP LEFT Wool coat, $450, cos.com; Lowercase NYC Atlas sunglasses, $520, carltoneyelab.com; Denim shirt, $463, wynnhamlyn.com; Uniqlo Heattech thermal scarf, $29.90, uniqlo.com/au; Levi’s 501 Original in light indigo deconstructed jeans, $189.95, levis.com.au; Converse Chuck 70 canvas sneakers, $140, theiconic.com.au; DermaVeen Hydrating Facial Moisturiser 75ml, $10.39; Antinori chocolate duffle bag, $399, republicofflorence.com.au; Lace-up army boot, $469, calibre.com.au; Sweater, $290, nudiejeans.com; Salty Bae beanie, $55, thenorthface.com.au; Fear of God Essentials hoodie, $162, mrporter.com/en-au

Fresh transeasonal pieces provide the framework for cool layering

Compiled by Charlotte Brundrett

LUXE A touch of

Spirited scents add that extra layer of winter splendour

CLOCKWISE FROM TOP Carolina Herrera Good Girl 80ml EDP, $159.99; Hugo Boss Bottled Night 100ml EDT, $79.99; Philosophy Pure Grace Nude Rose 60ml EDT, $34.99; Marc Jacobs Daisy Dream 100ml EDT, $99.99; Versace Pour Homme 50ml EDT, $59.99; Viktor & Rolf Spicebomb 90ml EDT, $129.99; Chloé By Chloé 75ml EDP, $119.99; Jimmy Choo 100ml EDP, $79.99; Calvin Klein Euphoria For Men 100ml EDT, $49.99; Mont Blanc Explorer 100ml EDP, $89.99

VALIDATED

Red Door Fragrance

Simone Caahan FINDING STRENGTH

As anyone who follows her on Instagram will know, ice baths have become Simone Callahan’s latest challenge.

“I’ve always enjoyed winter swimming in seven or eight degrees but I’ve never been immersed in water below zero. It’s like brain freeze after eating an icy pole, but for your whole body,” the yoga and wellness activist says.

Coached by son Jackson during his recent 30-day ice bath quest, Simone notes the physical and calming benefits of an icy plunge.

“It really gets your circulation going and you feel your whole body working at an optimum level. There are a whole lot of benefits to ice baths. I’m going to stick with them,” she says.

For Simone, a lithe and freshfaced natural beauty at 53, the past 16 months have been the most difficult of her life. She describes the hole left by her

ex-husband and father of her three children, cricketing great Shane Warne, as “a huge void”.

“Nothing remains the same when we lose a loved one, as so many people would relate (to). My kids lost their dad and I lost the father of my kids. It’s a hard feeling to put into words, but it’s always there with you,” she shares.

“It’s something you never think will happen and it’s something that can’t be fixed. There’s a heaviness — just the whole process of living life without Shane in it. But what the kids and I shared with him, we’ll always have.”

Melbourne-born and bred, Simone was working as a promotions girl for Foster’s beer when she first met Shane at a celebrity event in 1992.

Back then, the cricketer was about to play his first Test match for Australia and was on the cusp of becoming one of the greatest spin bowlers the

world has ever seen. The pair tied the knot in 1995 and had their first child, Brooke, two years later. Son Jackson and another daughter, Summer, were to follow before the couple divorced in 2005.

While much has been written about Shane’s extramarital affairs, Simone says the two were able to remain friends as they continued to co-parent Brooke, 25, Jackson, 23, and Summer, 21.

While the thought of being a sole parent is daunting, she says she is inspired by her children as she “watches in awe their courage and strength”.

“Shane was such a huge presence. All of the time you spent with him, it was always quality, even if there wasn’t a lot of quantity,” she explains.

“I’d never called myself a single mum because every moment Shane had, he’d spend with the kids, having fun with them, teaching them life skills

After a challenging year, it’s one day at a time for the wellness warrior who is fi nding solace in simple things, including her children and yoga

Words Liz McGrath

“IT’S SO MUCH MORE THAN JUST EXERCISE. IT’S A WHOLE WAY OF LIFE AND SUCH A SACRED PRACTICE. THERE’S A SCIENCE BEHIND IT.”

PHOTOGRAPHY TINA SMIGIELSKI STYLING BEC COLE HAIR AND MAKE-UP JULIE COX Simone wears Diida pants and shirt

and being a dad, so it’s an enormous void he’s left.

“But the kids are so strong and I believe Shane is guiding them through. It’s there in so many little signs and things that happen. We’re seeing a lot of butterflies and dragonflies and rainbows.

“Even Jackson, when he moved into his own home, it was number 23 (a number Shane famously loved), and he believes he’s being guided by his dad. A lot of Shane’s friends have become Jackson’s friends — it’s lovely to see.”

The transformative power of yoga

Simone has become known for her quiet dignity, during not only the past 16 months but the sometimes turbulent ups and downs of her marriage and relationship with the cricketer. She credits yoga with not only transforming her body but helping her find inner peace.

“Yoga is my force for good. It’s a life practice of goodness, supporting and transforming me emotionally, physically and mentally. I’ll forever be grateful for it,” the certified yoga instructor says.

It was after travelling to India and witnessing the calm and tranquillity of the locals as they practised tai chi and chanted from the temples that Simone, who had always been into fitness, decided to give the ancient practice a go.

“It was about the time that Summer was born, and it was like my therapy,” she reveals. “Yoga really teaches you life skills. You

take what you do on the mat, off the mat, and it gives you the tools to build strength and resilience and compassion.

“A lot of stuff is brought to the surface. It gives you a sense of calm and helps you release all of those emotions. If you don’t release them, the anxiety and stress can create disease. Yoga leads to real wellbeing in every sense.”

After practising the Iyengar method of yoga, Simone explored ashtanga and then vinyasa yoga, and completed her teacher training in 2017.

“There was a lot of growth when I did my training. I learnt so much about the

philosophy and the spiritual side and the history of yoga. It’s so much more than just exercise. It’s a whole way of life and such a sacred practice. There’s a science behind it,” she says.

“Through the poses and the breath and the body and the alignment, it cultivates wellness.”

Simone teaches three days a week in Red Hill, close to her home on Victoria’s Mornington Peninsula, with the rest of her week given to “precious time” with her children and catching up with a small circle of close girlfriends.

Being a wellness activist for Wanderlust, a Melbourne-based company

known for its liquid herbal supplements, sits perfectly with her holistic approach to life and fuss-free approach to wellness.

“Wanderlust is about harnessing the best in nature, and all of the products are vegan-friendly and made from organic, plant or natural ingredients, which really resonates with me,” she says. “There’s a lot of goodness going on and I love the clean, plantpowered philosophy.”

Simone says hers is a simple life. “I don’t wear much make-up and

I can’t remember the last time I used a hairdryer. What’s more important to me is what goes on internally,” she says.

“I’m going through menopause at the moment, which has been challenging — all of the aches and pains and the brain fog. But, as the saying goes, this too shall pass!”

As for the future, she says she learnt a long time ago not to plan too far ahead.

“I hope to get back to India next year. I’d love to hold a yoga retreat and then, when everyone goes home, stay and live in an ashram for a while. That’s one of my dreams,” she says, with a smile.

“YOGA IS MY FORCE FOR GOOD. IT’S A LIFE PRACTICE OF GOODNESS, SUPPORTING AND TRANSFORMING ME EMOTIONALLY, PHYSICALLY AND MENTALLY.”

CLOCKWISE FROM LEFT

Simone wears

Emporio Armani jacket, Lululemon crop top and leggings, Fiorina Jewellery

bracelets and ring; Ceres Life cardigan and slip dress; Norma Kamali dress, Fiorina Jewellery earrings

SIMONE’S TIPS FOR WELLNESS

BE IN THE MOMENT

“I’m really protective of my space and my energy now. Often when I’m with the kids, we’re not really doing anything — we’re just talking, connecting, agreeing and disagreeing — but it’s the being together that counts.”

GET INTO NATURE

“As a kid, I grew up among the market gardens and I was always outside. It was a very joyful and free life. These days, I love walking my dog Missy on the beach or through the bush.”

GIVE YOGA A GO

“I love combining yoga, pranayama (breath control) and meditation. It helps me with clarity and to feel more grounded through stressful times.

I recommend it to everyone.”

IGNORE WHAT OTHERS THINK ABOUT YOU

After almost 30 years in the public eye, Simone says it’s hard to see her children facing the same stressors. “Things still hurt, but we’ve learnt to take it with a grain of salt and what people think of us doesn’t really affect us, because we’re a team.”

CHERISH YOUR GIRLFRIENDS

“I agree with Jane Fonda — not having women friends is as bad for your health as smoking. We get to show our vulnerability with our girlfriends, and that’s such a big thing for me because I keep things close to my chest. Women take care of each other.”

Go behind the scenes of Simone’s cover shoot

CrunchingTHE CO$T OF LIVING

Words Karen Fittall

When it comes to the cost of living, we’re in the middle of a perfect storm.

Combine the aftermath of a global pandemic with the impact of overseas conflict and the devastating effects of the recent floods here at home and the end result has been an increase in the price of goods and services — otherwise known as inflation.

Caused by a few different factors, including demand outstripping supply, inflation has also had a knock-on effect for interest rates, which in itself has added to living costs.

No surprises then that a recent survey by consumer

advocacy group Choice discovered a record 93 per cent of households said they had seen their bills rise over the past 12 months. And, worryingly, Suicide Prevention Australia’s first-quarter Community Tracker showed almost half of all Australians reporting elevated distress from costof-living pressures — a significant increase from the previous quarter.

To help your money stretch further across a handful of living costs — including food, fuel and electricity, which are three key pressures identified by Choice — we asked the experts for their tips and tricks.

Balancing the budget is the hardest it’s been in two decades. Discover why and — importantly — what you can do to make your money go further right now

SAVE ON FOOD

A simple way to start finding savings is comparing apples with apples when you’re choosing between similar food products. “Unit pricing — that small text underneath the main price — is a great way to compare brands and sizes to make sure you’re reducing the money you spend at the supermarket,” Choice editorial director Marg Rafferty says.

Unit prices break down the cost of a product into standard units of measurement, such as per 100g. “When we asked shoppers to pick between products without unit pricing, only 60 per cent of shoppers picked the best value deal.”

Switching to supermarket home-brand products is also wise. Choice’s latest basket

survey found savings of up to 40 per cent are possible. Research shows that shopping for food with an itemised list also saves money, while buying groceries online can save you more than $1300 a year thanks to fewer impulse buys. Choice savings spokesman Liam Kennedy has other tips, too. “Avoid pre-cut fruit and vegetables, which can cost up to five times as much per kilo and also leaves you with a lot of excess plastic to deal with,” he says.

“We also suggest shopping small and often if you can, rather than doing larger, less frequent food shops, which can lead to fresh produce going to waste.” That is key, given we throw away more than 30 per cent of the food we buy, wasting both resources and money. Learn more about reducing food waste at foodwise.com.au

MAKE YOUR FUEL GO THE EXTRA MILE

“Fuel price apps can help you find the cheapest petrol and there’s a review of which apps are most accurate and easiest to use, on the Choice website,” Liam says.

“It also helps to plan the use of your car, to avoid doing lots of short car trips. Cars use up to 20 per cent more fuel when the engine is cold, so try to do all of your errands in one go.”

And when you’re driving, be savvy about how you use the airconditioning. “Turning it on can increase fuel consumption

CUT ENERGY COSTS

by up to 10 per cent,” Liam says. “So driving with the windows open instead could save fuel — unless you’re travelling over 80km/h. Then, an open window will actually cost you more due to drag, so turning on the airconditioning may be more fuel efficient at faster speeds.”

“Making sure you’re using your appliances e ciently is a good place to start,” Liam says. “Examples include running full loads in your washing machine, which will use less power than running two half loads.” Other suggestions include using cold water for washing cycles; keeping filters on driers and airconditioners clean; and, if you do use them, setting the temperature on airconditioners to 26C in summer and ducted heating to 18C in winter; and making sure your fridge isn’t too full and has plenty of space around it.

“Switching appliances off at the wall can save you hundreds

of dollars over the course of a year, too,” Liam says.

You can also head to energymadeeasy.gov.au (or compare.energy.vic.gov.au if you live in Victoria), which is a free energy price comparison service you can use to search for a better energy plan.

“Alternatively, try to renegotiate with your power provider by asking if they can offer you a better plan,” Liam advises.

Liam Kennedy

CHOICE SAVINGS SPOKESMAN

“AVOID PRECUT FRUIT AND VEGETABLES, WHICH CAN COST UP TO FIVE TIMES AS MUCH PER KILO AND ALSO LEAVES YOU WITH A LOT OF EXCESS PLASTIC TO DEAL WITH.”

BUY-WELL BEAUTY

“Look for products that can multi-task — for example, it’s more than OK to use your day cream at night and even under your eyes,” says Madeline Calfas, founder of The Wellness Group skincare brand and co-founder of GMC Cosmedical cosmetic treatment clinic.

“And remember, you can get some really great products at a reasonable price, so don’t assume if it’s in the ‘more a ordable’ range that it isn’t any good.”

She adds don’t be talked into spending when you don’t need to. “There’s nothing worse, and more wasteful, than having a bathroom cabinet filled with half-used products.” When it comes to in-clinic treatments, Madeline suggests asking your therapist how long you can stretch your treatments out and trying to find treatments that target a variety of issues.

For example, laser therapy can be effective on blood vessels and capillaries and can

KEEP HEALTH AND WELLBEING ON TRACK

also treat pigmentation “and gives a lovely collagen boost as well”, she says.

And discuss your budget with your therapist.

“I expect my patients will have a budget and if you make me aware of what it is, then I can do my best to make sure you get value for your money while addressing your concerns,” she says. “I want you to walk away happy, not stressing over buyer’s remorse. Communication is key and any therapist worth your hard-earned cash should have no problem respecting that.”

HELPFUL CHECKLIST

As well as taking steps to make savings across specific expenses, you might like to consider these suggestions that could help relieve financial strain:

MAKE A BUDGET

This will identify where your money is going and where you might be able to find savings. Use the budget planner at moneysmart.gov.au.

CONTACT A FINANCIAL COUNSELLOR

These provide free advice to help you sort out your money. Visit moneysmart.gov.au to search for a counsellor near you.

Results of a recent survey show 15 per cent of Australians are skipping medical appointments, while 10 per cent have recently dropped or reduced their private health insurance in a bid to keep costs down.

“Health insurance is a significant monthly expense,” Choice health insurance expert Uta Mihm says. “And with premiums increasing each year, it’s important to have the bestvalue policy for your needs.”

A health insurance comparison tool is available at choice.com.au and it may be particularly useful if your current policy is gold.

“Choice has investigated the most expensive gold policies in each state and discovered that switching to the cheapest equivalent gold policy could save $600 to over $1300 per year — even greater for couples and families,” Uta says.

Madeline, a registered nurse, naturopath and nutritionist, says it’s also worth brushing up on your insurance extras and taking advantage of them, with surveys showing two in three Australians aren’t using their extras cover effectively, letting an average of $1300 go to waste each year.

“Naturopathy was removed (from private health insurance cover) in 2019, but a lot of health funds will still offer some cover for nutritional consultations,” Madeline says. She also suggests discussing your budget with healthcare practitioners.

“If budget is an issue, I’d rather we look at key supplements, as

necessary, rather than spend money on a test that could likely wait until later. Likewise, if you can’t afford supplements, I’ll try to find one or two that are most beneficial for you right now.”

Other ways to save on costs include switching to generic brand medications and shopping around for the best price on prescriptions.

For mental health care, on top of the 10 Medicarerebated psychology sessions you are entitled to each year, you can find free digital mental health resources provided by trusted service providers at headtohealth.gov.au.

BE UPFRONT IF YOU CAN’T PAY A BILL

Contact the service provider to discuss options — simply letting bills become “overdue” may harm your credit score.

SEEK HELP IF YOU’RE STRUGGLING WITH DEBT

Contact the National Debt Helpline at ndh.org.au or on 1800 007 007 to get back on track. Aboriginal and Torres Strait Islander people can also call Mob Strong Debt Help on 1800 808 488.

The new BUSINESS CLASS

Fancy an o ce that travels with you? This is a reality for the savvy Gen Zs packing full-time work into their suitcase

Words Hayley Hinze

Post-pandemic norms have afforded young Aussies the flexibility to work from wherever they choose, with the possibilities bound only by their ingenuity and internet connection.

“Last year I travelled to around 22 destinations, mainly across Kenya, Europe and Australia, and have visited five countries so far this year,” Jim Chapman, 23, says.

Between working on his social enterprise coffee company, Nice Coffee Co, and travel business, Ololo Safaris, Jim travels about in everything from campervans to planes and trains to experience the best of each location.

“I do all my work from my laptop and phone, which allows me to move around, find my favourite spots and not be tied to a single desk or location,” he says. Working from overseas is not only for the self-employed, though. More young people are broaching the subject with their bosses to redefine the typical work week.

Organisational psychologist Dr Amanda Ferguson says when done properly, these win-win work arrangements can benefit both the employer and employee.

“Remote work offers plenty of developmental

opportunities for an employee, plus networking opportunities for the organisation they work for,” Dr Ferguson says. “Good employers know they have to retain staff, and now that work flexibility and remote work options are expected, it’s about creating a work lifestyle that keeps employees engaged.”

Making the switch

Martha Calderon, a 24-year-old project manager, had the remote work conversation with her employer during the pandemic, and now enjoys hybrid holiday and work trips that don’t dip into her annual leave.

“Every year I go back to my home country, Costa Rica, and work there for two months while visiting family, hanging out with friends and travelling around,” she says.

Martha was the first, but is no longer the only one in her company who takes the office overseas.

“My remote set-up worked well, so now they let me do it every year. And now I don’t just visit home, I work and travel around the world.”

The anywhere o ce

As more people take their work abroad, hotels and coworking spaces are shifting to accommodate digital nomad needs. Desks, meeting rooms and reliable wi-fi are in high demand. A 2022 study from the Centre for Economics and Business Research found more than half of Millennials and Gen Z favour accommodation with remote work facilities.

“I have been working from mountains, hostels, hotels and even friends' houses. All I need is my laptop and an internet connection, which I can find almost anywhere,” Martha says.

Even in some of Kenya’s most isolated national parks, accessibility is the least of Jim’s remote working worries.

“I still get three bars of reception in the middle of the Masai Mara National Park. I also have a large power bank that can charge all my devices, meaning I don’t need power for up to two days,” he says.

“The most challenging part is time zones and trying to work with people from right around the world. Sometimes this messes with my sleep patterns, but I think it’s totally worth it.”

For Martha, the time zone difference works in her favour, letting her pack a holiday and work day into one.

“Because of the time difference, I get to spend the day with family and friends, then do work in the evening to match the time zone of my colleagues back in Australia,” she says.

Generation digital

Growing up in the digital era, it’s no surprise that Gen Z are all across the handy tech that makes remote work possible (and easy). While the pandemic isn’t known for its perks, the forced work from home period did get people familiar with the conveniences of tech.

“People are now more understanding of each other’s time and space, and much more open to chatting over Zoom or WhatsApp, as opposed to the traditional phone call,” Jim says.

“I think that by working remotely you can breathe some fresh air and bring new ideas to your work, by meeting new people and seeing how they do things differently around the world.”

This connection is the key to keeping remote workers engaged and included.

“A big part of career ability is building strong networks and relationships, so it’s important to build in social connection time, plus buddy and mentor systems,” Dr Ferguson says.

“As remote and hybrid work environments become common, employers should recognise the risks of isolating their employees, and work to protect their mental health and wellbeing.”

“I THINK THAT BY WORKING REMOTELY YOU CAN BREATHE SOME FRESH AIR AND BRING NEW IDEAS TO YOUR WORK, BY MEETING NEW PEOPLE AND SEEING HOW THEY DO THINGS DIFFERENTLY AROUND THE WORLD.”

Jim Chapman

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Avoid long, hot baths or showers. As tempting as they are during the winter, this can damage the skin barrier, and strip away our natural oils. Try and stick to warm, short showers.

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Moisturise, moisturise, moisturise. At this time of year, ensure that you treat your skin to a nourishing moisturiser straight after the shower or bath. This will lock in moisture from bathing, and keep your skin well hydrated. In the winter months, you’ll need a thicker, more hydrating moisturiser.

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From social media algorithms to medical diagnoses, artifi cial intelligence is changing how we live

Words Hayley Hinze

A new FRONTIER W

hile ChatGPT is raising questions about the future of artificial intelligence (AI), the technology is more common than you might think and has been around for a long time.

“We’ve been talking to the likes of chatbots for years,” says Rita Arrigo, the strategic engagement manager at the CSIRO's National AI Centre.

“But it wasn’t as mainstream — what ChatGPT has done is make it very mainstream and helped people understand how useful some of these AI tools are.”

Chances are, AI has already changed how you work, communicate and get things done. It powers voice assistants on our smartphones, sorts what we see on social media, maps the quickest route home and much more.

What’s already here

There isn’t just one type of AI — it’s a whole branch of technology.

Kok-Leong Ong, the director of RMIT University’s Enterprise AI and Data Analytics Hub, says AI is an umbrella term for a range of different technology types.

“There’s natural language processing, which understands and categorises human language, and can understand and analyse an image,” KokLeong says. “It’s exciting that this technology is starting to overlap and converge.”

Like a warm technological hug, AI is already all around us.

“We’ve got autonomous cars, natural language processing in chatbots, which understand and respond to us, and computer vision, otherwise known as Seeing AI,” Rita says.

“It’s like how supermarket self-checkouts can identify which fruit and veg you put on the scale before you select the product on screen.”

The aim? Rita says AI is made to replicate human capabilities. Not to be mistaken as replacing human capabilities, AI is working hand-in-hand with humans.

“AI can analyse large amounts of data quickly to assist things like clinical and hospital decision-making, whereas machine learning is more about prediction. Together they create AI solutions,” she says.

From algorithms to machine learning, data is at the heart of everything AI.

“For example, machine learning can use data to show when a machine might need servicing, which is really powerful in industries like rail. Then in health, it’s predicting the risk of a particular condition by analysing X-rays or genomics,” Rita says.

What’s new in health care?

AI is capable of predicting, managing and preventing health conditions.

“With machine learning, AI can predict conditions, interpret X-rays and even aid with tracking disease progression,” Rita says.

Chatbots

The CSIRO knows chatbots.

It developed Quin to help quit smoking, Harlie for patients with Parkinson's who face language difficulties, and Dolores for chronic pain sufferers.

These well-trained bots can lighten the load on health professionals by flagging risky situations and referring its users to health professionals.

“Chatbots are helping build that patient to doctor connection,” Rita says.

“There are only so many doctors and so many hours in a day, so it’s great that we’ve got the technology to support these everyday operations.”

It is made possible by natural language processing, which is an AI algorithm capable of breaking down, interpreting and producing common language.

Predictive AI

Catching what the human eye can’t, predictive AI supports diagnosis and early detection.

In 2022, Dr Helen Frazer won the Women in AI Innovator of the Year award for her work analysing mammograms.

“AI is really big in diagnosis,” Rita says. “Dr Frazer’s work showed how AI could improve the classification and risk prediction of mammography, as well as other types of X-rays.” Then there’s health monitoring, made possible by the smart watches and fitness trackers that live on our wrists.

“The power is in prevention,” Rita says.

“WE’VE BEEN TALKING TO THE LIKES OF CHATBOTS FOR YEARS.”

“We’re seeing these health apps and devices as able to provide that early detection.”

From heart rate to blood pressure, this data can highlight abnormalities and give clinicians a deeper look into a patient’s health.

Streamlined systems

The CSIRO’s Ontoserver is made to streamline healthcare systems.

“Ontoserver fosters a connected health ecosystem and is being used by national health systems around the globe,” Rita says.

“It provides a foundational infrastructure that enables systems to talk to one another, which creates a smooth handover of patient data between clinicians and specialists.”

What is changing?

“AI is about taking away the dull and dangerous jobs,” Rita says. “For example, it’s estimated that doctors spend about 50 per cent of their time doing paperwork. With the help of AI, more of this time could be spent with patients.”

There is also seen to be a whole new category of job opportunities opening up.

Kok-Leong likens this new AI period to pre and early internet times, where social media managers were a rare hire — now these jobs are the new norm.

“I don’t think we are going to lose our jobs, but what we do will change. We’ll see a new category of jobs being created as well,” he says.

But it’s not all sunshine and algorithm-generated rainbows. Experts say ethical and responsible AI is essential.

“There’s an increasing emphasis around responsible AI — this is thinking about the accessibility, privacy, transparency and ethics of how AI is used,” Kok-Leong says.

Similar to the internet, Rita says ethical considerations need to be made as AI becomes mainstream.

“People are thinking of how we make AI fair, reliable, unbiased, and how we ensure privacy and inclusion,” she says.

“We’ve discovered this amazing thing but we want to make sure it’s done right.”

What is to come

With the human-like smarts of ChatGPT, it’s clear we’re on the cusp of something big.

“We’re now able to reimagine the way we work with these smarter machines, which is radically different from how we’ve dealt with other technologies before,” Kok-Leong says.

While machines can’t replicate human common sense, they’re getting better at reasoning and understanding.

“I think generative AI (like ChatGPT) is getting interest because of its ability to generate new content with a prompt,” Kok-Leong says.

The future also lies in responsible AI, and how we make this tech ethical and accessible.

“Now that we’re realising just how much work there is to do in responsible AI, it’s inviting people of different disciplines to come in and think about how we can make AI drive amazing things for humans over the next few years,” Rita says.

“I think AI is going to have a massive impact on our lives and really improve the kinds of things we’re doing, especially in important areas like health.”

“I DON’T THINK WE ARE GOING TO LOSE OUR JOBS, BUT WHAT WE DO WILL CHANGE. WE’LL SEE A NEW CATEGORY OF JOBS BEING CREATED AS WELL.”

Kok Leong Ong DIRECTOR, RMIT UNIVERSITY ENTERPRISE AI AND DATA ANALYTICS HUB

Discover more new ways technology is improving healthcare

MATT DENNY

After roaring home with Commonwealth Games gold last year, this discus thrower has the World Athletics Championships in his sights

Clocking in at 195cm and 130kg, Queensland athlete Matt Denny is one formidable unit.

But in the world of elite discus, the 27-year-old hardly stands out from the pack.

“I’m not the biggest guy around … There’s guys out there six feet 10 (208cm) and 160kg,” the Brisbane star says.

However, apart from natural sporting talent, Matt does have long arms on his side — an asset for any discus thrower looking for extra leverage.

While a person’s arm span is generally about the same as their height, Matt’s is a little longer. “My arm span’s two metres and 10 centimetres,” he says.

Hailing from the tiny rural town of Allora, about 60km from Toowoomba, Matt is one of eight

siblings and once dreamt of following in the footsteps of his NRL-playing brother Jonathan.

In year 1, he was already throwing bean bags as shot puts and vortexes as javelins.

As a teen, he was showing great promise as a discus and hammer thrower. And by 15, he had ditched rugby league to focus on his athletic talents.

Getting to training — a 140km return trip three times a week — was definitely a challenge.

But there was one major advantage to living on a hobby farm: the family was able to build Matt his very own discus circle. “Not everyone has 70-plus metres of space to train for discus and hammer, and throw heavy things with no one to worry about,” he says with a laugh.

At 17, he made his mark early on the world stage, winning discus in the World Youth (U18) Championships. In 2016, he competed in the Rio Olympics and in 2021, in Tokyo.

Last year, at the Birmingham Commonwealth Games, Matt’s circle work saw him win gold, with a personal best throw of 67.26m. He performed so well that any of his six throws would have landed him the same place on the podium.

But like any worldclass athlete, Matt still has major goals to achieve.

“The aim is to be a 70-plus metre thrower. That’s the goal. That’s kind of where we need to be at to be winning gold medals at world championships and Olympics,” he says.

After a rocky start to this year’s domestic season, and

with a new coach, Matt hopes to come into his own for the World Athletics Championships in August and then, hopefully, the Paris Olympics.

Ultimately, Matt has set himself the goal of competing at five Olympic Games.

Fortunately, discus throwers tend to peak much later — between about 26 and 32 years old — than athletes in many other sports, Matt notes.

“I’m coming into where I should be throwing the farthest in my life, which seems to be happening, so hopefully it can continue upwards,” he says.

“Strength and power doesn’t just happen overnight. It takes a lot of time to accumulate that stuff.”

Matt says he’s still driven by the same things that attracted him to discus in the first place.

“I fell in love with how to move, what it takes to be a really good discus thrower, because there’s so many different moving parts.

“How do you be a really good lifter; how do you be super athletic and agile and explosive and have the balance of a ballerina?”

Plus,

there’s that delicious anticipation of building up to a huge event.

“When I’m in really good nick, I feel like I could shoot lightning from my fingers — you just feel so energetic and excited and like you’re living on the edge of life,” Matt says.

Chemist Warehouse, in partnership with Athletics Australia, supports athletes from grassroots to elite level.

@ MATTYDENNY

Words Larissa Ham

JACQUI FELGATE

The House of Wellness TV co-host talks to professional big wave surfer

Felicity “Flick”

Palmateer about her new role in honour of her mum

My life

MAIN

Flick Palmateer’s next challenge is to raise awareness about dementia.

INSET Flick loves big wave surfing’s “pure connection to nature”.

FELICITY PALMATEER

Photo: Richard Hallman

Ranked No.2 in the world, the big wave surfer is taking on her next big challenge, as an ambassador for Dementia Australia. Her mother Pauline died of younger onset frontotemporal dementia (FTD) in 2021 while Flick was a contestant on Australian Survivor. Now Flick is hoping to change the conversation when it comes to dementia — a disease that can affect those who are still very young.

I didn’t surf that much.” She even considered giving up the sport. “I was falling out of love with surfing but my home life was so shaky,” she says. “It’s hard to succeed in life when your foundation is so shaky.”

“Time really does stand still. You might ride the wave for 10 seconds but that 10 seconds feels like a minute. I guess it’s that pure connection to nature. Things are true here.”

loss on national television.

Flick began surfing at the age of six, following her father and brothers down to the beach, her mum allowing the kids to leave school early when the weather was good.

“I just fell in love with it. The ocean means family to me and good times and I associate that with surfing,” Flick says. “By the time I was 12, I was still surfing every morning with Dad. I didn’t realise you could do it for a living. I saw a poster on the wall for a surf comp when I was in a surf shop one day.”

The rest is history. “Dad didn’t want me to compete because he was scared if I lost I wouldn’t want to surf anymore. I ended up winning and there was no looking back.”

When Flick was 25 her mother showed signs of dementia.

“(Surfing) is an amazing lifestyle but it comes at a cost … time spent with loved ones and time away,” the 30year-old says. “When Mum showed signs of dementia ... there was a lot of tension within the family. I’d turned pro when I was 16 — I had been pro for 10 years — and so I took a year off. In that year

Flick’s friends suggested she try big wave surfing in Western Australia. “I had no intentions except to find the love for surfing,” she says.

The same day Flick hit the waves, the biggest swell in 10 years arrived on the WA coastline. “I caught five waves that day and, without knowing it, broke the record for the biggest wave ever surfed by an Australian female,” she says with a laugh. “What I love about big wave surfing is there’s so much more of a team aspect — you can’t do it without a team. I like the emphasis on the life and death aspect of it. People genuinely want you to do well and to come up after a big wave.”

The ocean helped her deal with her mother’s diagnosis.

“It’s hard to put into words — what it’s like being out in the ocean when it’s at its wildest or its craziest,” Flick says.

“You feel all of that energy, the walls of water coming towards you, and it’s so intense and there’s this crazy rush of adrenalin that comes with it. There’s a calm in the chaos. You rely a lot on your instincts — it comes down to you and the ocean and whether to go or pull back.

There was no guide on dealing with the shock of having a parent diagnosed with dementia.

“You don’t think that this kind of thing can happen to people your age,” says Flick, who recently married her partner Mitch Gimm.

“I’m 30 now and my mum showed signs at 46. That’s only 16 years older than me.”

The diagnosis also led to her parents separating. “Her diagnosis was the catalyst for my family splitting up,” she says. “When we got answers we could kind of breathe a bit but then there comes the guilt.” Flick has now learnt to use her experiences to shine a light in dark places.

It took strength to continue on Survivor after learning her mum had died.

“Going on Survivor, both my parents were sick,” she says.

“My dad has leukemia and my mum had FTD.”

When the producer walked towards her during filming, Flick actually thought it was regarding her dad. She had begun grieving her mum a long time ago, but it was extremely difficult to face her

“You are grieving while this person is still alive. You lose a bit of them every single day. I was so far in (to filming Survivor) and my grandma and my brothers said to me … ‘Your mum would want you to stay’. You’re essentially doing a social experiment and grieving your mum. But part of me was thinking, ‘I have an opportunity here to shine a light on this disease and to shine a light on it happening to people so young. If I can reach one person or help one person then that’s the end goal.’”

Flick wants people to know they are not alone in their experience.

“There are so many things that happen that are strange and weird … and it’s not talked about enough,” she says. “When I was going through it, I felt like there was no one else going through it.” She believes talking about dementia is the first step to acceptance.

“I am passionate about sharing the story and breaking down the stigma. It can be so isolating. If you feel like you can’t talk to a family member, then seek professional help. It’s a lot to carry on your own and it can feel like a burden.”

Contact the National Dementia Helpline on 1800 100 500 or visit dementia.org.au

“At 12 years old I knew I wanted to be a professional surfer. I don’t surf to compete … For me, (it's) that place of connection with nature — it’s humbling.”

Photo: Jennifer Stenglein

Overworked and underpaid? Hate the boss, but love your team? Experts share the top signs it’s time to write that resignation letter.

1Your stomach is constantly in knots

It’s natural to get worn down by work pressures from time to time. But if that stress creates headaches, stomach knots and tightness in the chest, your body is sending a SOS.

Psychologist Carly Dober says it’s wise to listen if these symptoms persist for a month or longer. “Stress can show up in physical ways such as bowel issues, a racing mind, catastrophising situations at work,” says Carly, a director with the Australian Association of Psychologists.

Before quitting, she suggests talking to a trusted manager or colleague, and accessing counselling through your Employee Assistance Program.

2You don’t feel valued

You may love your job, but don’t feel your efforts are rewarded or acknowledged. Sadly, it’s all too common.

In fact, Seek research has found poor management is the leading reason Aussies quit.

A good manager is like winning the employment lottery, according to HR advisor Gemma Dowling-Sinclair.

“A manager who respects and invests in you is a valuable ally and strong influence in your happiness,” Gemma says.

“A bad manager may criticise you in front of co-workers, disregard unrealistic workloads, refuse to give constructive feedback, or use you as a scapegoat for their own mistakes — or all of the above.”

3You’re “actively disengaged”

Worse than Monday-itis, your care factor is at rock bottom — and it shows.

Caing it QUITS

“Almost every employee can relate to not engaging with their work sometimes — when motivation is low or fatigue is high,” Gemma says.

However, active disengagement shows up in ways such as absenteeism, a bad attitude, lack of initiative and enthusiasm, and low energy levels — all obvious to managers and co-workers.

4You’re bored

Feel like you are just going through the motions? Time for a new challenge, says Christina Foxwell, founder of executive coaching business Ignite Purpose.

Christina says boredom indicates you need challenges and opportunities to grow.

“If you stay in this environment, your perspective will be negative,” she says. “You’ll also become a voice of negativity in the team and derail efforts by others to learn, grow and enjoy the environment.”

5You don’t feel safe at work

Bullying. Harassment.

Gaslighting. These are classic red flags of a toxic workplace, which workplace psychologist Emily Johnson says can be exhausting to navigate.

“If you are experiencing a toxic or psychologically unsafe work environment, where, for example, harassment, bullying, micromanaging and inequity are condoned, it will inevitably impact your mental health and productivity, giving you no alternative but to leave,” says Emily from Get Mentally Fit.

She advises to first identify the toxic behaviour that is causing distress and keep a journal to build a bank of evidence in case you decide to raise the issues more formally.

An unsafe workplace can cause both short and long-term health issues, such as stress, self-doubt, loss of confidence, sleep deprivation, anxiety and burnout.

If you are teetering on the brink of leaving your job, but can’t make up your mind, this may help you seal the deal

Words Elissa Doherty

It takes real strength for men to recognise their feelings and act on them, which is why Gus Worland is on a mission to improve mental fitness in Australia.

Since launching not-forprofit foundation Gotcha4Life six years ago, the radio and television personality has led presentations, workshops and training courses across the country with the goal of reducing and one day eliminating suicide in Australia.

“Gotcha4Life continues to go from strength to strength and we’re now in a position of being one of the main voices encouraging men to open up about their feelings and develop a support network,” Gus says.

“Adapting the language from mental health to mental fitness has been a major turning point for us because it reduces negative connotations and gives people, especially young men, something positive to associate with mental wellness.”

Earlier this year, Gus shared his message on a global stage in Canada with his own TED Talk. “It was exciting to fly to Vancouver and have the Gotcha4Life message reach a global audience,” Gus says.

The POWER to REACH OUT

Gus Worland is on a mission to reshape Australia’s relationship with mental wellness

Words Charlotte Brundrett

Last year alone, the organisation reached more than 120,000 participants through its workshops and this year Gus hopes to connect with even more Australians as Gotcha4Life further supports grassroots sporting communities: “We’re expanding our program partners, including Tomorrow Man, Tomorrow Woman (and) Man Anchor, in addition to supporting grassroots sports and broadening our services across rural and coastal areas.”

But Gus has not lost sight of his ultimate aim of eradicating suicide. Latest statistics (from 2021) show Australia’s suicide rate has dropped to its lowest level since 2016. While that is promising, numbers double the annual road toll. Men remain overrepresented, accounting for 75 per cent of people who take their own life.

“The main thing we’re after is zero suicides. We don’t want anyone to have that knock on the door to say that one of their loved ones has taken their own life,” Gus says.

“It’s a big goal to have, which is why we really appreciate the love from Chemist Warehouse — our greatest supporter from the start.” gotcha4life.org

Share your vulnerabilities

Sometimes men need a nudge in order to open up about their feelings.

“We’re not always good at outwardly talking about this kind of stuff, so sharing your own vulnerabilities is a good start because it shows loved ones that they’re in a safe place to discuss topics that are really important,” Gus says. “Make it clear to the men in your life that the manliest thing they can do is discuss things that are actually worrying them.”

Tone up through opening up

Just like physical fitness, Australians also have the ability to tone up their mental and emotional muscle. “Mental fitness means having someone in your life that you can talk to warts and all, without

judgment — that way you’re more likely to be able to tackle the personal obstacles thrown at you,” Gus says.

Establish your support network

“I’m fortunate to have people in my life that I call my village, whom I can call upon, but not everyone has access to their own support network and that’s a real problem,” he says. “Sometimes it’s easier to get things off your chest with a stranger, which is why speaking with a professional can prove beneficial.”

Mindsets don’t change overnight

Gus says no matter how you get it out, it doesn’t really matter. “As long as you’re not worrying alone about it, that’s a good starting point.”

For the short term treatment of primary insomnia, characterised by poor quality of sleep, in adults aged 55 years or over. Primary insomnia is insomnia without an underlying medical cause or any other clear cause.

READY, SET, GO!

Use these cold months to slowly turn up the heat on your summer body readiness goals

Words Charlotte Brundrett

The vision of being healthy and toned in time for summer is nice in theory, but often di cult to achieve if you leave your goal too late. Which is why experts instead encourage a slow and steady mindset that starts in winter.

Assess your current lifestyle

Before hitting the gym, first consider a routine reset and eliminate or reduce unhealthy habits. Adequate sleep paired with a nutritious diet is the blueprint for any successful lifestyle overhaul, so assess your current routine and find ways it could be improved.

For wellness blogger and In Her Power podcast host Rebecca Stewart, habit tracking became the crucial formula for achieving her health and wellness goals.

“I got sick of setting goals for myself, getting excited and motivated about them, then falling off the bandwagon a month or so later,” Rebecca says. “Then I learnt about the psychology behind habit formation and habit tracking.”

After putting all her lifestyle goals into a habit tracker journal, Rebecca found she remained committed to each habit and ticked them off without a second thought.

According to a study published by the European Journal of Social Psychology, it takes an average of 66 days — about nine-and-a-half weeks — for a new habit to become ingrained in your routine, which is why consistency is so important.

“Habit tracking was a game changer for me,” Rebecca says. “Before I knew it, months had passed and these habits had become an automatic part of my daily routine.”

Prioritise sleep and hydration

Sometimes the simplest of lifestyle factors, such as drinking enough water and getting sufficient sleep, are also the easiest habits to overlook.

A lack of sleep doesn’t just reduce energy levels, but also overall health and wellbeing.

In recent years the “sleep hygiene” method has gained popularity, which refers to behavioural and environmental recommendations that promote healthier sleeping habits. Among the most common recommendations is reducing screen time and other sources of distraction in the bedroom so it can become a space designated for sleep.

The importance of water consumption is well-documented yet the overwhelming majority of Australians don’t drink the recommended daily intake of two litres. Infusing water with fruit such as lemon is one way to make the habit more

Rebe a Stewart

tempting, while investing in a two-litre bottle takes out the guesswork in meeting your target.

Preparation is key

Planning your meals and being prepared is the most straightforward method to remaining on top of your health goals. “Set yourself up for success by planning ahead. Consider what kind of meals

you enjoy in the colder months and incorporate them in your weekly food shop and meal prep,” Rebecca says.

“For me, my go-to winter meals include lots of hearty soups, nourishing stews and anything in the slow cooker. The good thing about these options is that they can be made in bulk and stored in the freezer and are equally suitable for lunch or dinner.”

“SET YOURSELF UP FOR SUCCESS BY PLANNING AHEAD. CONSIDER WHAT KIND OF MEALS YOU ENJOY IN THE COLDER MONTHS AND INCORPORATE THEM IN YOUR WEEKLY FOOD SHOP AND MEAL PREP.”

WELLNESS BLOGGER AND PODCASTER

Another way you can optimise your diet is by adapting your meals to include fruit and vegetables that are currently in season. Many people are prone to vitamin D deficiency during winter, so try to factor in seafood, mushrooms and fortified foods that are rich in the nutrient.

“There’s no doubt it’s more difficult in winter to muster up the motivation and get moving, especially in the mornings,” Rebecca says. “My advice is to prepare your food the night before, lay out your activewear so you’re more motivated to

exercise and have your plan of attack for the day ahead ready to go.”

Small gains, long-term impact

When setting your summer fitness goals, Brisbane personal trainer, model and mother of five Chontel Duncan believes it’s important to understand your own limitations and preferences so you can tackle them realistically.

“You need to be honest with yourself and evaluate your current state, in addition to being proactive and organised,”

Chontel says. “This means prioritising meal preparation and factoring in your workouts and training sessions, which are essential to staying on track during the winter months.”

Contrary to many diet and training fads, the healthiest approach to improve your fitness is long-term consistency. Starting your fitness journey in winter gives you a more flexible time frame.

“Achieving your fitness goals requires a year-round commitment, which involves establishing a regular

Find balance and consistency

If you want to achieve the vision you’ve set for yourself by summer, it’s important to be committed to your goals, consistent with your routine and challenged with your fitness.

“To ensure I stay active and motivated, I set myself a specific step goal and prioritise morning workouts whenever possible,” Chontel says. “I find during colder months it can be more challenging to maintain motivation for afternoon exercise and I particularly enjoy indoor workouts, as well as group and personal training, as these provide greater accountability through booking classes or committing to oneon-one sessions.”

Chontel recommends a routine of three weekly sessions combined with healthy, balanced eating habits to help minimise motivation loss — you can always dial things up as summer approaches.

routine, mastering meal prep techniques and understanding the benefits of supplements,” Chontel says. “Above all, don’t overcomplicate it. Keep it simple, start small, do more of the things you enjoy and do less of the things you don’t.”

Chontel says to consider your training preferences, whether that involves group workouts, solo gym sessions, one-on-one time with a personal trainer or at-home workouts. She says some people thrive on structured programs that track progress, while others like a more flexible routine.

“By having different gears that I shift into throughout the year, I can maintain a comfortable pace during the maintenance period, while still elevating my training and nutrition in preparation for the next gear.”

Break the rut

Even the most motivated people can lose their groove in winter. Rebecca’s advice is to acknowledge the rut and get back up.

“Don’t wait for Monday, don’t wait for a new week or month; get straight back into it the next day,” she says. “The sooner we get back into gear, the better we’ll feel.”

“ACHIEVING YOUR FITNESS GOALS REQUIRES A YEAR-ROUND COMMITMENT, WHICH INVOLVES ESTABLISHING A REGULAR ROUTINE.”

PERSONAL TRAINER

CALM the SWELL

drink could also worsen your symptoms.

Nutritionist Kristen Beck says alcohol brings a “triple-whammy effect” to bloating.

Fried and fatty foods

The discomfort that comes from bloating can be a speed bump in your day that you’d rather avoid.

Nutritionist Faye James says bloating is a “common problem that many women face” and can be caused by a range of factors such as digestive disorders including irritable bowel syndrome, hormonal changes, food intolerances and constipation.

If you’ve started to notice you are feeling uncomfortable after meals, it may be worth looking at the types of foods you’re eating as they may be playing a role in your gut health. Here are some common foods that may cause bloating:

Dairy products

One of the main reasons women may experience bloating is due to food intolerances, such as lactose intolerance.

“Lactose intolerance can cause bloating and gas,” Faye says.

“Consuming dairy products can also cause inflammation in some people, leading to bloating.”

Carbonated drinks and alcohol

If you’re enjoying a soft drink or two in your daily intake but then experiencing bloating, it might be time to cut out the fizzy stuff.

“Carbonated drinks contain gas, which can cause bloating and gas,” Faye explains.

Alcoholic beverages that contain a carbonated

“Firstly by delivering both alcohol and sugar into your digestive system, second by having a dehydrating effect on your body and thirdly by making you more likely to consume sugary and fatty foods that will make your bloating even worse.”

Cruciferous vegetables

Broccoli, cabbage and cauliflower all contain raffinose, a complex carbohydrate the body can’t break down easily.

However, Kristen says it is important to not cut out vegetables, including onions and garlic, which can also contribute to bloating, unless you’re sure they are what is causing you to feel bloated. “They are important sources of nutrition,” she says.

Eating fried or fatty foods such as burgers, chips and doughnuts too often might impact on your gut health.

“Fried and fatty foods take longer to digest and can cause bloating and discomfort,” Faye says.

Salty foods

Faye also warns that foods high in sodium, such as processed snacks and canned soups, can cause water retention and bloating.

Kristen says the most simple and effective way to reduce bloating is to make sure you are drinking plenty of water.

“Staying properly hydrated can help reduce bloating by promoting regular bowel movements and preventing constipation,” she says.

“If bloating is painful or persistent, it is worth speaking to your health care professional to check for any serious underlying condition.”

Faye recommends adding the following foods to your diet:

PROBIOTICS

Found in yoghurt, sauerkraut, kimchi and other fermented foods.

GINGER

“It is a natural anti-inflammatory and digestive aid.”

BANANAS

“Rich in potassium, which can help regulate fluid balance in the body.”

PINEAPPLE

“It contains an enzyme called bromelain, which can help break down proteins and aid in digestion.”

CUCUMBER

“High in water and low in fibre, making them easy to digest.”

We look at some of the common food culprits that can contribute to that tight, bloated stomach feeling

Words Erin Miller

IT’S ALL IN THE TIMING

When is the right moment to take your supplement?

SHOULD I TAKE VITAMINS WITH MY MORNING CUPPA?

In a nutshell, it’s not ideal to take your supplements with tea or coffee. There are a few reasons why.

Caffeine is a diuretic that triggers urination. It can mean you flush out water-soluble vitamins such as B and C.

Research also shows that caffeine may interfere with vitamin D absorption.

Food is the natural way to nourish your body and mind with the nutrition it needs, including vitamins and minerals. You already know that vegetables and fruits are vitamin and mineral-rich, but did you know that only 6.1 per cent of adults and 8.5 per cent of children meet the recommended daily fruit and vegetable intake?

If you decide to take a supplement, or a health professional recommends it, when is the best time to take it — with food or on an empty stomach?

On an empty stomach

Water-soluble vitamins such as vitamin C and folate are best taken on an empty stomach. This is because they are water soluble, so your body will take as much as it needs, with the excess leaving your body in the urine.

With food

Vitamin D is a fat-soluble vitamin. It does not dissolve in water and is absorbed best in your bloodstream when paired with high fat foods. For this reason, taking vitamin

a multivitamin any time. Taking a multivitamin with food may also reduce stomach upset.

Split your intake

If you are taking two or more supplements daily, think

What’s more, some studies have shown that caffeinated drinks can reduce iron absorption, so if you take an iron supplement, take it with a meal to boost absorption and protect against tummy upset.

By the way, taking iron with a source of vitamin C, such as fruit and vegies (raw or very lightly cooked), aids in better iron absorption.

D supplements with a meal is recommended to enhance absorption. Other fat-soluble vitamins are A, E and K.

With a meal or snack

Multivitamins contain a mix of vitamins and minerals and may include herbs, too. Taking a multivitamin with a meal or a snack may aid the absorption of fat-soluble vitamins, but you can take

about splitting your intake to help your body absorb the nutrients more effectively. For example, take one supplement with breakfast and one with lunch.

Always read the label and take it according to the manufacturer — taking the recommended dose daily is much better than leaving it and taking a large dose all at once.

Tea contains tannins, bitter antioxidant compounds called polyphenols that protect plants from being fed upon by insects.

Tannins can bind to iron, blocking its absorption from the intestines.

In general, you might like to consider taking any supplements about an hour before or after drinking tea or coffee.

FOR MORE VISIT

houseofwellness.com.au

RAVINDER LILLY Nutritionist and Complementary Medicines Australia communications manager

“TAKING IRON WITH A SOURCE OF VITAMIN C, SUCH AS FRUIT AND VEGIES (RAW OR VERY LIGHTLY COOKED), AIDS IN BETTER IRON ABSORPTION.”

IN LOVE with ADHD

Every Friday night, Kate Page and her husband Jamie sit down to talk about what has — and hasn’t — gone well that week.

It is something they started after Melbourne’s Covid lockdowns, when being together 24/7 meant no place to hide from being open and honest. “Until then, Jamie was a bit of a knight in shining armour,” Kate says. “I’d phone him, frantic because I’d forgotten something, and he’d somehow pull it together.

“He had to operate as my safety net because we’d stopped communicating about what was going on.”

Now 36, Kate was diagnosed with ADHD (attention deficit hyperactivity disorder) when she was 19, not long before she met Jamie. A few months into their relationship, she shared her diagnosis. “Jamie took time to understand what ADHD is, how it presents and why I do certain things, but it also took a really long time for me to open up to him about my struggles.

“I think a big issue with ADHD is, even once you’re diagnosed and understand your brain operates differently, embracing who you are as a person is difficult because there’s so much guilt attached to it.”

The impact of lived experience

About one in 20 Australians has ADHD, a developmental disorder that affects the brain’s ability to self-regulate and control thoughts, actions and emotions. ADHD is usually

Every intimate relationship faces obstacles, but when ADHD is part of the equation, it can deliver unique challenges and frustrations for both partners. Thankfully there is hope and help available

Words Karen Fittall

first diagnosed in childhood and, for the vast majority of people, remains throughout adulthood.

Sydney-based ADHD coach and consultant Liz Welshman says that by the time someone with ADHD reaches adulthood, they’ve usually had a lifetime of feeling like they’re doing the wrong thing.

“Whether it’s dropping the ball, making mistakes and feeling culpable when things go wrong, adults with ADHD are used to being constantly corrected, so they often have very low self-esteem and a lot of shame — and shame can be the death knell for any relationship,” Liz says.

Melbourne-based relationship counsellor Tess Reilly-Browne, who specialises in helping couples where ADHD is present, believes undiagnosed ADHD in adults is most commonly recognised thanks to the impact it has on relationships.

“The areas most affected by ADHD are the brain’s executive function and emotional regulation,” Tess says. “With executive function, that tends to create practicality problems in a relationship, whether it’s organisational skills that get messed around or issues with impulse control or working memory, so that things just get forgotten and that’s where trust can become badly breached in a relationship.

“And then, with emotional dysregulation, not only can emotions go from zero to 100 really quickly, people with ADHD often have

something called rejection sensitive dysphoria (RSD), too. The lack of dopamine in the brain means they feel even the tiniest bit of criticism, becoming overwhelmed really quickly.”

The other side of the story

An ADHD diagnosis can be tough on the partner who doesn’t have it, too, Liz says.

“It can be really confusing to watch their partner repeat the same behaviours over and over, especially when they’ve had conversations about it,” Liz says. And then there’s the extra mental load a partner carries.

Liz says after a diagnosis, the next best thing people can do is learn about their ADHD and how to work with it more effectively. “Medication is often a piece of that puzzle, but it’s also about managing the symptoms and the ways it’s showing up in their life and their relationship,” Liz says.

She adds it’s also important for the person with ADHD, and their partner, to learn how to advocate for themselves and ask for help.

It’s here that seeking professional support can help.

Tess notes: “We often have to undo some of the trauma that ADHD has accidentally

“I see a lot of burnout in partners of people with ADHD,” Tess says. “They’re either exhausted or they’re angry and resentful that they’ve been left with all the boring workload of the relationship.”

Dealing with a late diagnosis

In some instances, ADHD is not diagnosed until the person is an adult.

Once received it can provide a lens that a couple can start looking at their relationship through, “hopefully taking the blame and shame out of it”, Tess says.

created for both people in the relationship.”

Kate says, as well as putting some practical strategies in place, the thing that’s helped her and Jamie the most is that regular Friday night chat.

“My advice? Start talking,” she says. “The sooner you learn to speak up about who you are in (your) relationship, the more likely you’ll be able to embrace who you are outside of the relationship, too.

“So, own the struggles because they can start a conversation that leads to some really positive changes for you and your partner.”

How social media is helping (and hindering)

ADHD diagnosis

“I THINK A BIG ISSUE WITH ADHD IS, EVEN ONCE YOU’RE DIAGNOSED AND UNDERSTAND YOUR BRAIN OPERATES DIFFERENTLY, EMBRACING WHO YOU ARE AS A PERSON IS DIFFICULT BECAUSE THERE’S SO MUCH GUILT ATTACHED TO IT.”

SAFE TRAVELS

Stay healthy on your holiday with a little forward planning

Be prepared with enough medicine for your time away — speak to your doctor and pharmacist about this before you travel, as well as how best to store medicine in various temperatures.

TAKE NOTE

1Eat and drink safely

Overseas travel is well and truly back on the agenda, so knowing how to stay healthy on your holiday is important.

Your health risks will vary depending on your destination, length of stay and mode of travel, so it is advised you talk with your GP or pharmacist and be aware of strategies to help prevent travel-associated problems.

Medical check-up

Vaccinations are an essential part of travel medicine, not only to protect you, but also to prevent the spread of infectious diseases.

Before you travel, visit smartraveller.gov.au for information about vaccination requirements.

Book a long consultation with your doctor a few months before travelling to discuss how to prevent infectious diseases, as well as routine or destination-specific vaccinations, sexual infections, insect bite prevention, and food and water hygiene.

Ensure you discuss managing any pre-existing chronic illnesses such as hypertension, diabetes and asthma.

It is advised you carry a detailed list of your medical history, medication and any other relevant information, including your doctor’s contact details.

Flight socks

Research shows that wearing compression stockings when travelling long distances may help to reduce your chance of getting deep vein thrombosis, a form of blood clot. It is advised you choose stockings with at least 18-24mmHg compression. Ensure you are well hydrated with water on the flight and do simple exercises at regular intervals to flex the ankles.

cycle closer to the time zone at the final destination.

After boarding your flight, set your watch to the destination time. Once you arrive, keep active during the day and try to maximise your exposure to sunlight. Delay sleeping until night-time at the new time zone.

Medications such as immediate-release melatonin may also help prevent and reduce jet lag. Speak to your doctor or pharmacist for more information.

Medical kit

It is a good idea to pack a first-aid kit including nonprescription and prescription medications, as well as items to treat common travellers’ ailments.

This can include paracetamol for pain and/or fever; insect repellent; sunscreen (preferably SPF50+); antihistamines for insect bites or allergic reactions; solutions to prevent

Choose bottled water over tap water and avoid raw or undercooked food, which may contain harmful bacteria, viruses or parasites that can cause significant illness, such as travellers’ diarrhoea.

2Avoid insects

Wear long-sleeved protective clothing, apply insect repellent and sleep in a screened room or airconditioned accommodation to help reduce the risk of contracting insect-borne illnesses, such as malaria.

3Adopt safe sex practices

Use protection such as condoms to help prevent sexually transmissible infections such as HIV, gonorrhoea, chlamydia or syphilis.

4 Have adequate travel insurance

This is particularly important in the event of a medical situation, as international healthcare

Before travelling, seek accurate information

professional and act accordingly to enjoy your trip without any unwanted

Bon voyage!

JALA MOUSHI

Community pharmacist

HOW TO TALK TO KIDS ABOUT CANCER

How do you tell your children you have cancer?

Words Amanda Dardanis

Is there any word in the English language as scary as “cancer”? Not likely; not once it comes knocking at your door and you have to break the unthinkable news to your children. You’ve been protecting them their whole lives. Now you have to say the words that could shatter their innocence, their wellbeing, their world.

Take heart. Whether it’s you or your partner who has cancer, leading Australian cancer charities agree: Being open with children from diagnosis through to prognosis helps them cope better than being kept in the dark.

Canteen clinical psychologist and general manager of services Sandy Cham says it is our instinct to shield our children from the scary stuff, “but we have seen, time and time again, that young people desperately want information, and they want it from their parents”.

We asked the experts for advice on one of the toughest conversations you’ll ever have as a parent

But how much should you tell them? And when? And how on earth do you find the right script to calm their fears when you’re most likely still reeling yourself and terrified of what might lie ahead?

Fortunately there is now a wealth of support out there from the likes of Canteen and Cancer Council to help guide the way.

“The experts tell us we can’t stop our kids from feeling sad, but if we share our feelings and give them information about what’s happening, we can support them in their sadness,” says Jenni Bruce, chairwoman of the Cancer Council national cancer information subcommittee.

Sandy Cham

Start small

Keep it simple for that first talk, especially for younger kids, Jenni advises.

“Think of it as an ongoing conversation that evolves over time, rather than a one-off discussion,” she says.

Sandy adds it is going to be distressing for you, so “don’t overcook it”.

“Just introduce the concept that ‘Mummy or Daddy is sick and the doctors are working really hard to come up with a great plan to make them better and once we have

“THERE’S NO ONE SCRIPT WHEN IT COMES TO THIS. YOU DON’T NEED TO KEEP IT TOGETHER. YOU JUST NEED TO BE ACROSS IT ENOUGH TO BREATHE. IT’S OK IF IT’S CLUNKY.”

CANTEEN CLINICAL PSYCHOLOGIST AND GENERAL MANAGER OF SERVICES

that plan we’ll talk it through with you, so you don’t need to worry about that right now’.

“Stress that it’s not their fault. It’s not because they were naughty or had bad thoughts.”

Sandy says be prepared for the big questions such as “Who’s going to look after me?” and also for the small questions such as “Who’s going to get me lollies?”

“Understand that what your child is really asking is, ‘Who’s going to look after me if you’re not here anymore? Who’s going to love me like you do?’”

Talking to teens

Older kids frequently close down when a parent has cancer, Sandy says, but she cautions against letting your teen go too quiet.

“It can be tempting to either let a teenage child shut down or ask them too many questions,” she says.

“Instead, it’s really important to acknowledge the silence but give them options and say, ‘You’re really quiet; maybe you need some time to think about this. Shall we follow up in a couple of hours or tomorrow and see if it makes more sense for you then?’

“Let them know that you will keep inviting them to talk.”

It’s OK to cry

Worried about breaking down? Cut yourself some slack, Sandy says.

YOU’RE NOT ALONE

Where to find support for families impacted by cancer BREAST CANCER NETWORK AUSTRALIA bcna.org.au

CAMP QUALITY campquality.org.au

CANCER COUNCIL cancer.org.au

CANCER HUB cancerhub.org.au

CANTEEN canteen.org.au

MUMMY’S WISH mummyswish.org.au

“The goal isn’t to deliver the news completely digested and processed without getting upset. Absolutely it’s OK to cry. But if it’s to the point where you know your children will need to comfort you, that’s where you might need to have someone else with you, or practise what you’re going to say first,” she says.

“There’s no one script when it comes to this. You don’t need to keep it together. You just need to be across it enough to breathe. It’s OK if it’s clunky.”

But don’t delay too long. “Children are very intuitive,” Sandy says. “They know when something’s wrong.”

Finding the words

Perth doctor Shannae Carnell was 17 when her mum Lisa was diagnosed with advanced lung cancer, aged 56.

It was the second time cancer had struck at the heart of the family: her father Bill had survived bowel cancer seven years earlier.

This time, the conversation was infinitely harder.

“Mum was diagnosed in September and died in January,” Dr Carnell says.

“She used a line from one of my favourite movies, The Fault in our Stars (about two teens with cancer), to tell me that she was terminal. She said she had ‘lit up like a Christmas tree’.

“Mum knew I would understand what that meant and make the conversation a little bit easier for us both.”

For parents agonising over how to broach the topic, the Cancer Council offers a free booklet, Talking to Kids about Cancer, packed with suggested scripts and age-appropriate support to steer you from diagnosis to treatment, or if living with incurable cancer.

When the end is close

When cancer is advanced or terminal, parents face the most heartbreaking discussion there is.

“You can be honest and still offer hope,” Jenni says. “A parent may now be able to focus on living comfortably for as long as possible or being able to celebrate a special event and you can share these hopes with children while still acknowledging the reality of the situation and allowing them to prepare for the loss.”

Sandy adds: “The rule that has never failed me ... is that if your children are asking the question, they’re ready to hear the answer.”

Sydney interior designer Suzanne Rumi had to explain her breast cancer diagnosis to her two young sons when they were aged 5 and 6.

“My husband and I didn’t tell the boys for about two months. We waited until I had to go into hospital to have a breast removed. Their world was so beautifully innocent; I didn’t want them to be scared that they were going to lose their mother.

I couldn’t use the word ‘cancer’ for a long time. But the relief I felt after talking to them was enormous. You just exhale and go, ‘Right, it’s all out in the open, let’s get on with this’.

Kids are very simple at that age; they don’t need too much information. Their questions were simple things like, ‘Does it hurt?’ and ‘Will the doctor use scissors or a knife?’ And later, my younger son said to me: ‘Don’t worry, Mummy, it’s just like Nemo’s lucky fin!’ Not that any time is ever easy but I think the younger they are, the easier it is. Without a doubt, it’s harder with teenagers.”

WHY THE HYPE ON DIABETES DRUGS?

How people wanting to lose weight sparked a global rush

do some seem to gain (or lose) weight more easily than others?

Surely it’s worth finding good treatments that work.

DR SALLY COCKBURN General Practitioner

What has a southern American lizard got to do with human diabetes treatment and obesity management, and why have the medications this humble lizard inspired resulted in a global frenzy?

First, the back story

The World Health Organization considers obesity a neglected global epidemic with major public health ramifications.

Obesity is a risk factor for type 2 diabetes, which is also on the rise, and has potentially devastating physical complications, such as stroke, heart attack, blindness and kidney disease, as well as associated psychological and sociological issues.

For a long time it was considered that obesity treatment was simply about reducing input. But now it’s known that obesity is much more complex than just self-control. After all, no one chooses to be obese. Why do some people find it difficult to control eating while others have no problem resisting tasty temptations? Why

Of course, prevention is best, and diet and exercise remain the mainstay of maintaining a healthy weight, but we need to actually understand why some people become obese in the first place and others don’t.

As far back as 1902, it was suggested that the gut and pancreas may have a communication system for managing glucose metabolism. We now know that the gut is not simply a tube that absorbs nutrients but in response to food it releases cascades of chemical messengers to control digestion.

incretins and it was noted that type 2 diabetics have less of an incretin effect. If only these messenger chemicals could be harnessed!

Enter, the lizard

In the 1980s, researcher Dr John Eng, in search of diabetes drugs, learnt that a lizard, the Gila monster, was able to survive by only eating a few times a year. He analysed its saliva and found it contained a chemical very similar to one of the human incretins. The chemical underwent extensive testing, and by the mid-2000s twice daily injections were approved for treatment of type 2 diabetes. To the delight of

discuss this with your doctor. Risks considered, this injectable medication was going to be a game changer in type 2 diabetes management.

Since then, pharmaceutical companies have been refining this medication family (GLP-1 agonists) and the race is still on.

However, no one saw the impact social media would have on this medication.

Post pandemic, social media was abuzz with the virtues of a particular GLP-1 agonist for losing those extra pandemic pounds. While an important drug for treating obesity, I believe that chatter was irresponsible because in April 2022 there was a sudden

This includes some that tell the pancreas to produce insulin, allowing glucose into cells.

But really interesting to many is that these messengers also slow food leaving the stomach and tell the brain to stop seeking more food. These chemicals are called

many patients (and doctors) it was noted that this synthetic medication also resulted in significant weight loss.

So, was it game on?

Almost. It then attracted some bad publicity with concerns about pancreatitis and preliminary reports indicating possible increased risk of some cancers. A warning regarding pancreatitis was added to packaging. Cancer risks are still being evaluated but as always,

global shortage. People who had been prescribed this medication for diabetes were unable to source it.

It has been a torrid time for all, with many people regaining the weight they lost and diabetes control becoming a problem. Medication started to trickle back on to pharmacy shelves this year and there are newer versions in the pipeline. However, there’s still a lot of confusion, so please consult your doctor (not social media).

“RISKS CONSIDERED, THIS ... MEDICATION WAS GOING TO BE A GAME CHANGER IN TYPE 2 DIABETES MANAGEMENT.”

An Au ie WINTER WONDERLAND

From barramundi fishing in Queensland to spa treatments in the Blue Mountains, consider your next holiday sorted, thanks to these top ideas from seasoned travel writers

Burrungkuy (Nourlangie), Kakadu National Park, Northern Territory

Photo: Tourism NT/Hello Emily

Kakadu National Park

Northern Territory

Head to the Top End to shake off the chill and immerse yourself in awe-inspiring scenery. “It’s never really winter or summer in Kakadu, just wet or dry. Both seasons have spectacular elements but it’s the middle of the year, in the peak of the dry season, that Australia’s second-largest national park is the most accessible. Exploring the landscapes is my highlight, from the dramatic stone country to the wildlife-heavy wetlands and down into the savannah woodlands. Accommodation is limited, but Mercure Kakadu Crocodile Hotel is my favourite, with access to many of the top sights. It also has the best restaurant in the park, although Cooinda Lodge might be more suitable (and affordable) for families. You’ll need a couple of days just to see the main attractions. First-time visitors shouldn’t miss the rock art at Burrungkuy (Nourlangie) and a cruise on Yellow Water.” travelaustraliatoday.com all.accor.com

kakadutourism.com

Blue Mountains

NSW

If you’re drawn to mountain drama and quaint towns (even when they’re sprinkled in snow), there’s no better place to enjoy the cold months than the showstopping Blue Mountains.

“I’ve long enjoyed regular trips to the Blue Mountains (about 90 minutes west of Sydney) and there’s no better time to visit than in winter, when the fireplaces are roaring, the wine-soaked pubs are heaving with warm bodies and the gums are all dusted with snow.

Katoomba, particularly, is famous for Yulefest, where many restaurants offer

Christmas-style celebrations, with decorations, carols and festive food.

Aside from making dinner reservations, I love having next to no plans. For me, this is all about meandering around the villages of Leura, Blackheath and Katoomba and rummaging through antique and book stores, hitting up the bakeries and taking brisk bushwalks in between.

In a perfect world, I’d treat Emirates One & Only Wolgan Valley as my personal weekender, but I tend to book quaint (and affordable) Leura cottages through Airbnb and I’ve never been disappointed. For meals, I’m a huge fan of

Ates, a Turkish restaurant in Blackheath, where dishes are cooked by flame. And I’m partial to the whiskey flights (sampling) and smoked meats of The Bootlegger Bar in Katoomba.

I’m not saying avoid tackling the bushwalks in the mountains, but let’s face it, winter is the time for snuggling, eating and, yes, decadent treatments at one of the day spas in this part of town, such as Spa Sublime or Japanese Bath House.”

oneandonlyresorts.com

airbnb.com.au

atesblackheath.com

bootleggerbar.com.au

spasublime.com.au

japanesebathhouse.com.au

MICHAEL TURTLE

DILVIN YASA

@4DOWN_UNDER

Gulf CountryQueensland

A destination for barramundi fishers and long-haul nomads, the region around Normanton, Karumba and Burketown is perfect for those who yearn to get off the beaten track and see Outback towns and landscapes.

King IslandTasmania

With its windswept coastline, wild seas and delicious produce, King Island gives you the opportunity to rug up for exploratory adventures and gorge on excellent food and wine.

CLOCKWISE FROM TOP LEFT

The Blue Mountains; King Island Dairy; Kittawa Lodge, King Island; driving along the Savannah Way; the Albion Hotel in Normanton; The Bootlegger Bar, Katoomba; Ubirr, Kakadu National Park, Northern Territory.

“Every year, Queensland’s overlooked northwest coast — its ‘saltwater Outback’ — draws tribes of travellers hell-bent on two things: leaving the southern winters of their discontent far behind and then catching, or at least eating, fresh barramundi.

Well-equipped caravan parks welcome the grey-to-rainbow nomads who migrate here — many via the Savannah Way — each autumn in their mobile rigs, while local motels and wildly coloured country pubs take care of other arrivals.

Charter fishing is big. Swimming in the Gulf of Carpentaria’s turquoise waters is not — think snap-happy crocs. Sunset drinks at Karumba Point are a ritual, as is dropping in on Burke and Wills’ fateful 1861 ‘turn-around’ campsite.

Ride the legendary Gulflander loco out to historic Croydon.

Visit Karumba’s spectacular Barramundi Discovery Centre.

Top tip? Try the beaut barra at Normanton’s Albion Hotel.” gulflander.com.au barracentre.com.au albionhotelnormanton.com.au

“Australia has no shortage of well-designed holiday homes for couples, but Kittawa Lodge brings so much more than beauty to the table. Each day, hosts Nick and Aaron drop lunch at your door for you to take out on explorations. On top of this, your fridge and pantry are stocked with Tasmanian deliciousness, while the lodge’s guest chefs have included Danielle Alvarez and Christine Manfield.

Elsewhere on the island, King Island Dairy makes some of the best cheese anywhere in the country. Its Roaring Forties Blue with a glass of red by the fire is the definition of winter bliss.

The coolest thing about King Island is its quirky little corners. Make sure you hire a car to dig into its wonderful oddities: the Calcified Forest, which looks like something from the moon; the remains of an old paddlesteamer on Yellow Rock Beach; and Pennys Lagoon, an inland suspended lake made entirely of rainwater.” kittawalodge.com

kingislanddairy.com.au

ALEXANDRA CARLTON

JOHN BORTHWICK

Photos: Tourism and Events Queensland; Destination NSW

NORMANTON

@VISITKINGISLAND

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A BOWL OF MUSSELS TWO WAYS

Serves 2

• 1kg mussels, scrubbed and beards pulled out

• 2 spring onions, thinly sliced

• pepper, to taste

• crusty bread or rice, to serve (optional)

Option 1

• 75g butter

• 1 garlic clove, crushed

• 2 fresh bay leaves

• ½ bunch thyme, leaves picked

• ½ cup white wine

• 1 large handful flatleaf parsley leaves, finely chopped, to garnish

Option 2

• 2 tbsp vegetable oil

• ½ tsp mustard seeds

• 2 finely chopped red chillies

• 1 tsp turmeric powder

• 1 tsp ground cumin

• 1 tsp ground coriander

• 400g tomatoes, roughly chopped

• 300ml coconut milk

• 1 tbsp tamarind paste

• 1 large handful finely chopped coriander leaves, to garnish

Discard any open mussels that don’t close when tapped on the bench, as well as any broken ones. Heat butter or oil over medium heat in a deep, non-stick saucepan that has a lid. Add spring onions and cook for 5-6 minutes, until softened and lightly coloured. For Option 1 add garlic, bay leaves and thyme to the pan and cook for a further minute, or until the garlic has softened. Add the wine and bring to a simmer, then reduce the heat to low and simmer for 5-10 minutes, until thickened and reduced to your liking.

For Option 2 add the mustard seeds, chillies and spices to the pan and stir for 1-2 minutes

until fragrant, then add tomatoes and cook for 5 minutes to soften.

Pour in coconut milk, stir in tamarind paste and bring to the boil. Reduce heat to low and simmer for 5-10 minutes, until thickened and reduced to your liking.

Whichever path you’ve taken, add mussels and a little pepper (no need to add salt — the mussels are salty enough), then cover and cook for 3-4 minutes, until mussel shells open (discard any unopened mussels). Spoon mussels and sauce into bowls, scatter on parsley or coriander and serve as is, or with crusty bread or rice if preferred.

“ALWAYS START WITH A CLEAN KITCHEN. IT’S A BIG MISTAKE TO TRY TO COOK IN AN ALREADY MESSY KITCHEN WITH A CROWDED SINK AND FULL DISHWASHER.”

Help relieve the never-ending struggle of what to cook for dinner with these taste sensations

RICOTTA GNOCCHI

Makes enough gnocchi for 8 serves

• 500g fresh ricotta cheese (use the ricotta cheese sold in baskets at the deli counter)

• 150g finely grated Grana Padano cheese

• 2 eggs

• 1 egg yolk

• 1 tsp salt

Drain any watery liquid off the ricotta so it’s as dry as possible. Combine all ingredients except the flour in a large bowl and mix well. Clear a good amount of clean bench space and make sure the flour is close to hand.

Bring a large saucepan of wellsalted water to the boil. Add 200g flour to the ricotta mixture and combine. Mix it with your hands, feeling for whether it could be rolled and hold its shape.

You want to perform minimal mixing while using minimal extra flour. If unsure, place a sample ball into the boiling water and see if it holds its shape — wait until the gnocchi floats, then try it. (It may withstand the boiling but not, say, being skewered by a fork.)

When the dough feels right, cut it into four, then roll each quarter into a long sausage. Cut into gnocchi-sized pieces. Allow 100g gnocchi per person.

To cook, drop the gnocchi into the boiling water — they will float when cooked (2-3 minutes).

TOMATO TARTS

Serves 4-6

• 2 sheets frozen puff pastry, just thawed

• 150g Danish-style feta cheese

• 2 tbsp extra virgin olive oil, plus extra for drizzling

• 2 garlic cloves, crushed

• 3 tsp chopped thyme leaves, plus extra to decorate

• salt and pepper

• 725g ripe tomatoes

Preheat oven to 190C. Line two large baking trays with baking paper and place a sheet of pastry on each tray. Put feta in a small bowl and add half the olive oil with the garlic, thyme and a good seasoning of pepper. Mix together with a fork to make a paste.

With a sharp knife, score a line on each pastry sheet about 1cm from the edge, all the way around, being careful not to cut all the way through. Using the back of a spoon, carefully spread the cheese mixture over the pastry,

• pepper to taste

• 2-3 whispers of freshly grated nutmeg

• 250-300g strong (00) flour

Use a slotted spoon to scoop them out. Add a simple sauce. Lay any remaining uncooked gnocchi on a baking tray and pop in the freezer. Once frozen, transfer to airtight containers or snaplock bags and freeze for up to three months (they can be cooked from frozen).

Sauce options (for one)

Butter and sage: Fry a handful of sage leaves in 3-4 tbsp butter. Once leaves are crispy, toss hot gnocchi through and season.

Truffle: Toss 2 tbsp cold truffle butter through the hot gnocchi.

Pesto: Loosen 2 tbsp pesto with a few spoonfuls of cooking water, add lots of pepper, toss gnocchi through and serve with extra cheese. Blue cheese: Toast 1 tbsp pine nuts in a dry frying pan over low heat. When golden, add 50g blue cheese, 2 tbsp sour cream and black pepper. Stir until melted together. When sauce-like, toss the hot gnocchi through, and prepare to die of pleasure.

right up to the line. Thinly slice the tomatoes and arrange on top of the cheese mixture in overlapping lines. Season with salt and pepper, drizzle remaining olive oil over and scatter on a few extra thyme sprigs. Bake on the oven's middle shelf for 55 minutes or until the pastry is golden brown and the tomatoes are roasted and slightly charred at the edges. Remove from the oven and leave for 10 minutes before cutting into squares. Serve sprinkled with salt flakes and a drizzle of extra virgin olive oil.

Images and edited text from The Food Fix by Yumi Stynes and Simon Davis, published by Murdoch Books, RRP $39.99. Photography: Cath Muscat. On sale July 4 and available for pre-order via Booktopia.

RULE OF THREE Ea Ding’s

Ella Ding is the first to admit that life after starring in a reality TV show isn’t always easy.

“I got anxiety after MAFS (Married at First Sight); it was really hard,” Ella reveals.

“I’m normally a really happy person, but I went through some dramatic ups and downs coming out of the show.”

Following MAFS with a stint on the British reality show Made in Chelsea (she failed to find love on either) probably wasn’t the best idea, she says now.

“I took a leap of faith to meet someone and made a bit of an arse of myself, to put it lightly, but I thought: OK, that’s done, I can take it off the list,” she says, with a laugh.

The big positive to come out of her experiences was the feedback she received from fans, she says.

“I had so many people from across the world contacting me on social media and saying they liked what I was about and asking how I could be so confident and sure of myself.

“I wanted to let them know that it came with a whole lot of work and self-discovery.”

With her Instagram followers skyrocketing from 2800 to more than 500,000, and already interacting with people everywhere through her DMs, the beautician decided to follow her heart and got together with a team of experts to launch wellness app 4U Plus.

She explains the app consists of three main pillars — health, wellness and relationships — for now, with plans for more in the future as the app grows and evolves.

The reality TV star has found a new love — this time for health — with the launch of an all-in-one wellness app

Words Liz McGrath

Photo: Daisy Hofstetter

MAIN Renee Reader, Ella Ding and Antonia Apostolou. INSET Ella Ding and trainer Taylor Stone.

1Health

Ella is a glowing advertisement for a sustainable and enjoyable path to health.

“I believe an approach to fitness should come from a place of self-love and acceptance, rather than trying to change your body through an idealised image of what you think you should look like,” says Ella, who is currently challenging herself with distance running.

Health 4U contains access to at-home workout videos, healthy recipes, and handpicked, calming music for meditation and yoga.

2Wellness

“I’ve battled a bingeeating disorder, gone through more than people will ever know, had fears and my own breaking points, which led me to learn the importance of breathwork and meditation,” Ella shares.

She says her high anxiety after MAFS made her realise she needed to get more in touch with her feelings and implement practices that could help her “feel better and be more in control” of her emotions.

Wellness 4U includes 50 guided meditations and breathwork exercises recorded by Ella. It is designed to help beginners and assist with anxiety, sleep and stress.

3Relationships

Ella has a new man in her life. “He is a super low-key, humble guy. He’s a plumber and I’ve known him a long

time,” she says. But she remembers many long years of being single.

And she doesn’t hold back when it comes to demystifying topics around sex. “It blows my mind that sex toys are so taboo. I was single for 12 years and I had to read a lot of books and do a lot of googling to find out about self-pleasuring,” she says.

In Relationships 4U, psychosexologist Chantelle Otten leads educational videos on a range of topics.

TRAINING TIPS

SQUAT IT OUT

“If your goal is to change your body composition, such as to build muscle and drop body fat, squats or some form of squat variation should be in your workout routine. It involves a number of large muscle groups, like the glutes, quads and core, and is physically taxing enough that you get a great workout and calorie burn while doing it — and that’s exactly why we do them with Ella! Working  smarter in the gym or at home means choosing basic, multi-joint movements that will give you bang for your buck.”

Future focus

“4U is the perfect platform for my community and others to grow and connect and find balance through sharing advice and information,”

Ella says. Her schedule also includes co-hosting the Sit With Us podcast with MAFS bestie Dom Calarco and she dreams of running her own wellness centre.

“I’ve also got two crazy kittens in the house,” she says, with a laugh. “My therapist suggested them last year when we were talking about pet therapy. They’re totally cute and keeping me very busy!”

MOVING ON UP

“Mountain climbers are a great way of killing two birds with one stone, mixing a high heart rate and sweat with the challenge of stability within the core. The primary function of the core is to resist movement and protect our vital organs and spine. It’s important to limit any movement at the trunk and stay as stable as possible to ensure your abs are actually doing their job properly!”

FEEL THE BURN

“Burn as many calories as possible during a HIIT (high intensity interval training) workout. Ella loves to move her body so we like to keep it dynamic, fun and challenging, and at an intensity she will benefit from — hard, fast, short and sharp intervals. HIIT training will not only increase your overall cardiovascular health but will assist you during your strength training and burn a stack of calories later on in the day, even after you have worked out!”

FOCUS ON THE WHOLE

“While many women only want to train their lower body these days, Ella knows it’s super important to take a holistic approach to training and physical development, and that means training the body all as one unit — strong all over!

Remember, strength training itself has a host of benefits, such as an increased basal metabolic rate (burn more calories at rest) and increased bone density and muscle size, and you develop functional motor patterns we use in everyday life.”

WITH TAYLOR STONE, 4U STRENGTH AND CONDITIONING TRAINER

“I BELIEVE AN APPROACH TO FITNESS SHOULD COME FROM A PLACE OF SELF-LOVE AND ACCEPTANCE.”

4U Plus is available to download from Apple’s App Store

SpiceIS NICE

Rich, earthy hues have been revived with plenty of texture and glamour

Compiled by Penny Harrison

CLOCKWISE FROM TOP RIGHT Kip & Co beanbag, $169, and floor cushion, $329, kipandco.com.au; Brian Tunks lamp, $390, fentonandfenton.com.au; Sofia fabric occasional chair, $1199, freedom.com.au; Normann Copenhagen Little Bird, from $23.95 each, top3.com.au; Noa Curve buffet, $5185, globewest.com.au; Mushroom candleholder, $139, and wide column pillar candle, $30, blackblaze.com.au; Strong, Sweet and Bitter by Cara Devine, $36.99, hardiegrant.com; Misty linen napkin, $27, casaecucina.com.au; Koo Chester woven cushion, $50, spotlight.com.au; Sthal cup, $66, and dip bowl, $21.50, casaecucina.com.au

LOWBRIDGE

Lucy Campbell (Ultimo Press)

RRP $34.99

In the summer of 1987, a 17-year-old girl goes missing from the sleepy town of Lowbridge. Her disappearance remains a mystery for almost 30 years, until Katherine Ashworth moves to town. Shattered by the loss of her own daughter, Katherine joins the town’s historical society and soon becomes obsessed with the mystery. Her questioning of what transpired reveals a link to a second girl who vanished at the same time — but was never missed. When her own husband becomes part of the trail, Katherine puts herself in danger in her efforts to find people willing to talk about that time — a time when a planned women’s refuge centre had the town divided and nobody cared to see what was happening in plain sight. Campbell’s first novel is a heart-wrenching story about loss, mourning and the power of love.

MALTA

FOR AN INSPIRED LIFE

ECHO LAKE

Joan Sauers (Allen & Unwin)

RRP $32.99

Rose McHugh trades in her city life for a quiet country one in the Southern Highlands of NSW, never expecting to stumble across a murder mystery, let alone one buried in her own back yard. When a roll of film is found to contain photos of a missing woman, Rose starts her own digging and is soon on the trail of a case well and truly buried in the past. Despite being warned to stay clear by detectives and locals, Rose uncovers a trail of hidden secrets. With a killer at large, we follow Rose from misty forest escapades to cosy country pubs in her quest to solve the mystery. Sauers has a beautiful knack of setting the scene, painting an atmospheric picture of Highlands life, all the while keeping the reader guessing with her gripping storyline. This is the perfect book to while away the hours on a wintry day.

Simon Bajada (Hardie Grant Books) RRP $45

FEAST

Emily O’Grady (Allen & Unwin)

RRP $32.99

Semi-retired actress Alison has found comfort by retreating from the limelight to live in Scotland with her musician partner Patrick. Yet their isolated existence is upended when Patrick’s Australian daughter Neve comes to live with them. Alison is unsettled by Neve’s presence, and finds her world pushed even more off-kilter when Patrick’s former wife Shannon arrives in the small village to celebrate Neve’s 18th birthday. There is a lot of darkness within each person present at the birthday gathering, and as the occasion gets under way and history is revisited, secrets threaten to spill out into the open. While there is not a lot of action, the characters and scenes have plenty of depth and the novel has visceral scene descriptions. Feast is the second novel by O’Grady, who wrote bestseller

The Yellow House

including capers, honey, olives, rabbit and ricotta, and exploring the rich history of food in the small nation. Recipes are filled with plenty of tips to master traditional dishes such as pastizzi and gbejniet (sheep’s milk cheeselets). Interspersed throughout the book are stunning travel photos that showcase the island country’s natural beauty.

THE ART OF WINNING

Dan Carter (Penguin)

RRP $36.99

All Blacks legend Dan Carter shares his observations about great leadership, confidence, resilience and how to forge a winning team culture.

A FARMING LIFE

Liz Harfull (Allen & Unwin)

RRP $34.99

Gain insights into what life is like on the land for women from six rural families. Harfull details their stories of personal loss, difficult relationships and the challenges farmers face.

PUT YOUR FEET IN THE DIRT, GIRL

Sonia Henry (Allen & Unwin)

RRP $34.99

Sydney GP Sonia Henry made the decision to move to a tiny mining town in Western Australia after a break-up. She recounts learning how to shoot, living in the desert and treating patients in a remote location.

WHAT’S ON

JULY

FIFA Women’s World Cup 2023, July 20-August 20

Watch the world’s best soccer players in action as Australia co-hosts the FIFA Women’s World Cup with New Zealand. Games will be played in Perth, Adelaide, Brisbane, Melbourne and Sydney. Teams from 32 nations are competing this year, and reigning champions, the US, are hoping to become the first-ever nation to win three consecutive FIFA World Cup titles in either the women’s or men’s competition. fifa.com

Run Melbourne, July 16

The adrenalin will be surging and the atmosphere pumping when hundreds of runners take to Melbourne’s city streets and parks for Run Melbourne. Choose from a 5.2km walk or run, 10km run or 21.1km half marathon. Challenge yourself, then enjoy a post-run massage, food trucks, live music and DJs. runmelbourne.com.au

AUGUST

Jeans for Genes Day, August 4

Wear a pair of jeans for a day or bake delicious blue treats to raise money for research into treatments and cures for children’s genetic diseases. In its nearly 30 years, Jeans for Genes Day has raised more than $61 million. About one in 20 kids faces a birth defect or genetic disease. jeansforgenes.org.au

Darwin Festival, August 10-27

Experience the fun of hot August nights under twinkly lights at an arts festival bursting with the energy of Australia’s inimitable northern city. The diverse program will spill out of theatres and galleries into parks, markets and venues across town. It includes music, circus, dance, theatre, cabaret, film, opera, visual arts and family shows. Many Northern Territory artists, musicians and performers will showcase their talents, and many events will be free. darwinfestival.org.au

PODCASTS

SEPTEMBER Liptember

It’s time to wear your brightest smile to raise vital funds and awareness for women’s mental health. Pick out your boldest lipstick and wear it proudly, as your support will aid mental health programs, initiatives, support services and research funded by the Liptember Foundation. Chemist Warehouse is a premier partner of the campaign. liptember.com.au

Margaret River Region Open Studios, September 9-24

Celebrate and support creativity in WA’s stunning Margaret River region. At Australia’s largest open studios event, you can visit the private art studios of more than 160 artists, meet the creatives themselves, view their works in progress and, if you fancy, buy works of art. The award-winning event is now in its 10th year. mrropenstudios.com.au

TO BUILD YOUR INNER STRENGTH

GOOD MOURNING

Sally Douglas and Imogen Carn explore the reality of grief with honesty, humour and hope. The pair speak to inspiring guests and share tips from their global community on how to cope. Think of it as a grief support group in a podcast.

DARLING, SHINE!

Navigate the raw experiences of womanhood with Ellidy Pullin and Chloe Fisher as they chat with guests and share their own shattering stories about fertility and widowhood. The aim is to help you feel lighter and less alone.

FEMALE FOUNDER WORLD

Striving to end the intimidating and gate-kept world of business, Jasmine Garnsworthy speaks to female business founders as they candidly share their stories and insights without jargon or sugar-coating.

SHORTLISTED BY FUTURE WOMEN

Build confidence for that daunting job interview with Helen McCabe and Jamila Rizvi. The duo have advice on everything from how to handle curveball questions to what clothes to wear these days for interviews.

APPS

TO HELP YOU FIND CALM

SNORELAB

Designed to give you better sleep, this app records your snoring and suggests remedies to help reduce the problem, from specialist products to lifestyle habits and mouth exercises.

Quiz yo s f

1 What is the secondlargest ocean in the world — Indian Ocean or Atlantic Ocean?

2 In which country was influential physicist Albert Einstein born in 1879?

3 Ablutophobia is the fear of what?

4 How many white stars appear on the Australian flag?

5 Who was the last of Elizabeth Taylor’s eight husbands?

6 What is the condition caused when uric acid builds up in the human bloodstream and forms urate crystals in a joint?

7 In what year was Canberra officially named the federal capital of Australia?

8 In which country are the 2026 Winter Olympics scheduled to take place?

9 What is the name of the small sheath, made of plastic or metal, used at the end of a shoelace or drawstring?

10 Which planet in the solar system has the greatest gravity?

11 Who is Bluey’s younger sister in the Australian children’s television series Bluey?

13 In which country is the city of Yakutsk, one of the coldest cities in the world, with temperatures below -50C?

14 What is the first book in the Bible?

15 In what year was the first portable music player, the Sony Walkman (TPS-L2), released in Japan?

16 From which country did Finland officially declare its independence in 1917?

17 Which character did Matthew Perry portray in the US television series Friends?

18 What chemical element in the periodic table has the symbol Ca?

19 How many stars appear on the flag of the US state Texas?

20 What are incisors, canines and molars?

21 Which leader suffered defeat at Waterloo in June 1815?

22 Bromodosis is the medical term for what?

23 Which country has the largest population — Nigeria, Bangladesh or Russia?

REFLECTLY

Write down your feelings on the go in this journalling app aiming to improve your mood. Driven by artificial intelligence, it includes a mood tracker, insights and reminders.

HOW WE FEEL

See patterns in your emotions and learn techniques to manage them. Created by scientists, designers, engineers and psychologists, this is a tool to help practise emotional regulation.

12 Frontal, temporal, occipital and parietal are lobes located in which area of the human body?

24 What are the five basic tastes that stimulate a person’s taste buds?

25 Silkworms predominantly feed on the leaves of which tree?

1 Atlantic Ocean; 2 Germany; 3 Fear of bathing or washing; 4 Six (Commonwealth Star and the five stars of the Southern Cross); 5 Larry Fortensky; 6 Gout; 7 1913; 8 Italy; 9 Aglet; 10 Jupiter; 11 Bingo; 12 Brain; 13 Russia; 14 Genesis; 15 1979; 16 Russia;

17 Chandler Bing; 18 Calcium; 19 One; 20 Teeth; 21 Napoleon Bonaparte; 22 Foot odour; 23 Nigeria; 24 Sweet, sour, salty, bitter and savoury; 25 Mulberry. — Compiled by WORDEDIT

Can I stay active and do workouts while pregnant?

For most women, exercise during pregnancy is not only safe but recommended and has been shown to improve health outcomes for both mum and bub.

There are caveats to this, however, and certain conditions or risk factors that may affect your ability to stay active during certain stages of your pregnancy. It is important to listen to your obstetrician or healthcare provider around what is safe and appropriate for you.

I also recommend seeing a women’s health physiotherapist or specialised prenatal personal trainer who can help you make informed decisions around your training and how to adapt movement, style and intensity to suit where you are at in your pregnancy.

ASK AN EXPERT

Many women feel unsure about when to return to exercise postpartum. What is the best advice you can give?

Exercise can come in many forms. The number we often hear thrown about is waiting until after your six-week postpartum check with your doctor before resuming exercise, but this recommendation comes without context.

First of all, you can begin with gentle, breath connection exercises the moment you feel you are ready after giving birth.

These should be something you discuss with your women’s health physiotherapist while you are pregnant and should be very light movements.

You can add short walks when you are ready, but it is important to be guided by your body. You may still feel quite heavy down below for the first two to three weeks, which can be exacerbated by walking, especially after a vaginal birth — so take it easy.

Now, about that six-week check-up.

Just getting a quick glance over by your GP is not an invitation to hop back into your regular pre-pregnancy training routine. Your body will need some time to rebuild.

The best way to feel confident returning back to exercise after having a baby is to get checked by a women’s health physiotherapist, who can assess your readiness to return to training by examining your core and pelvic floor function.

What are some key pieces of equipment people should have if they are looking to start weight training, and why? There are plenty of ways you can challenge your body with just your body weight and items you can find around your home, but having equipment certainly makes creating a balanced training regimen easier.

A great place to start would be to have a set of light to moderate dumbbells and a heavier set of dumbbells to challenge you over a variety of different exercises.

I also love having bands at home as they are light, take up minimal space and can offer a lot of variety to your training.

What advice would you give to a newbie looking to start up some sport and fitness?

The best advice I can give is to start with small, sustainable steps that you can build on. Habits are built with consistency, not intensity. Diving into a fitness routine can often feel intimidating as there are a lot of new terms to learn and a lot of mixed messages about what you ‘should’ be doing.

To start, I recommend finding a trainer or guided program that can help you build an understanding of different exercises and how to perform them safely. My programs on mytxo.com have guided workouts that you can do at home with minimal equipment.

I also recommend finding a form of movement that you enjoy. Exercise doesn’t need to feel like a punishment. Finally, remember, exercise doesn’t need to be expensive or complicated. A walk outside can be just as good for your overall health as a weights session in the gym.

TANYA POPPETT Trainer and fitness coach

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