THE HOUSE OFpurchasewith GIFT Spring 2022SPRING OFHOUSETHE getterglowReal 9 WAYS ENERGYMOREBURNTO Fire up! BEST BEAUTYIN Bronzing tricks, festival hair and make-up trends MIND GAINS Why it pays to have an active brain FINANCE hackship-pocketHandy RECIPES Shot of goodnessgreen Jess Sepel on the power of health manifestingandhappiness
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In beauty news, brighten up with a pretty spring make-up palette and discover the joys of dopamine dressing.
75
Managing PMDD
8 We are loving Pretty in pink
73
Plus, all our regular features as well
On a roll 24 Colour cues Lighten up 28 Feel-good fashion Wartime reality
In a timely reminder about staying safe in the sun, The House of Wellness TV co-host Jacqui Felgate chats to AFLW Brisbane Lions star Emily Bates about her ongoing battle with skin cancer, while marathon runner Samantha Gash shares her training tips.
An aid ofUkraineworker’smissionhope Life goes on Recovering from divorce On track regrets for Peter HEALTHBol your memory rush boosters no evil with invisible illness favours your skin Make a plan know-how Period pressure symptoms Sally Cockburn approach to
While Jess Sepel credits her manifesting practices for helping bring her goals to fruition, there is no doubt hard work and determination have helped to ensure the success of her business empire, JSHealth. The entrepreneur reveals her plans to add to her vitamin range with a new beauty line, as well as her desire to start a family.
TRENDS
STYLE 11 Beauty trends Bright and beautiful 15 Hair twist
Rocking the next wave 18 Go faux Glowing recommendations 21 Natural approach Model Rachel Hunter 23 Facial care
68 See
Aussie surfing star Stephanie Gilmore reveals the benefits of setting small achievable goals, while a World Vision aid worker documents the realities of providing hope and human kindness in war-torn Ukraine.
Team
Metabolism
No
59
Living
63 Brain fi t Improve
67 Energy
Asthma
61
An introvert at heart, Jess is also happy to keep things real, sharing that she loves nothing more than popping on her pyjamas and relaxing with candles.
care LIVE WELL 79 Plant food fi x Cook nature’s bounty 84 Within reach At a stretch 87 Fresh approach Grow your own vegies 90 Force of nature Remote holidays Also 93 Decor 95 Spring reads 96 Podcasts, apps and quiz 98 Columnist Kate Richardson has the answers Spring 65 2819 81 93
Feed
56
77 Dr
71 Food
The House of Wellness 7
8 The House of Wellness
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PENNY HARRISON
LORENZO
Get ready to embrace a look that’s relaxed, joyful and oh so lovely. This pretty hue is the colour of the moment and it’s sure to brighten your day and your spirits
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The House of Wellness 9
Caddis Bixby glasses, $149, theiconic.com.au; Pink Panther earrings, dearaddison.com.au$49.95,
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On trend
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PLAYING NICE
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ROSY OUTLOOK
A
ventures, television shows and other platforms,” The House of Wellness resident beauty expert Jade Kisnorbo says. “Colour is back and I think we’re seeing beauty trends from the ’80s, ’90s and Y2K period all in one.”
The House of Wellness 11 WORDS BRUNDRETTCHARLOTTE
fter years of veering on the side of caution, we are finally having fun again with our make-up choices and embracing more creative and experimental trends.
“We’re not just getting inspiration from Instagram anymore, but also more creative
But that’s not to say all make-up should be amplified this season.
SEASONBRIGHTGOTHIS
A kaleidoscope of brilliant, bold and eye-catching beauty trends is hot right now, and many of the looks are surprisingly easy to recreate
“Foundation is optional these days. The easiest way to achieve the blurred skin look is by spot concealing only where necessary, which gives a flawless but skin-like finish.”
Start minimal
From disco make-up inspired by the 1970s to bold, graphic eyeliner looks, the eyes are one of the easiest ways to enhance your make-up with colour.
“Fashion also plays a role in what make-up colours are trending — case in point: Bottega and emerald green, and Versace and royal blue.”
Jade was able to experiment with geometric-style eyes at this
“If you pair a full coverage foundation with equally dramatic, bright make-up, things can quickly become cakey and intense,” she says. “But if you start with a minimal base, your make-up is less likely to swerve into overpowering territory.”
“One area that’s actually taken a step back and become more minimal is base make-up, with blurred skin often requested from clients,” Jade says.
Maximalism is having its moment in fashion and beauty, but there are some make-up trends that are a little more scaled back.
“I partnered with Maybelline for the event and we focused on skinlike satin skin paired with a subtle injection of colour on the eyes,” sheOncesays.considered dated and over the top by Gen Z, eyeliner along the waterline is yet another Y2K trend making its return. Black eyeliner in the waterline can make the eyes appear smaller, so try using a bright blue or purple eyeliner instead to counteract this Different finishes and textures in eyeshadows are also being experimented with this season, including chrome and reflective eyeshadows and glossy lid products, in addition to stickers and gems.
ROMANCE WAS BORN, AUSTRALIAN FASHION WEEK 2022
12 The House of Wellness
What is great about approaching your base with minimal make-up is that it gives you more flexibility with the rest of your beauty look.
“Colourful eyeliners and mascaras are growing in popularity and if you go for a deeper colour, they can provide a subtle yet effective way to make your eye colour pop,” JadeForsays. those who are more artistically inclined, neon eyeliners are a great tool for creating geometric, Art Decostyle eye make-up looks. Creative expression and individualism are encouraged for this look, but you can always refer to TikTok for some“Thisinspiration.seasonI’m predicting sharper, brighter and more angular eye make-up looks,” Jade says.
THE EYES HAVE IT
year’s Australian Fashion Week, where she was the make-up director for L’idée Woman.
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PLAY WITH PASTELS
“This offers a somethingbeingformore understatedmuchlookthosewhoaren’tintotoo‘flashy’butwantunique.”
“Chrome nails have been around forever, but we’re seeing their popularity come back in a design twist,” Buff Nail Studios founder Emma Forrest says. “So, rather than a full cover of chrome, we’re using it for added detail — think a chrome French tip that gives a futuristic, modern spin to a classic style.
ROMANCE WAS BORN, AFTERPAY AUSTRALIAN FASHION WEEK 2022
“As with any trend, they always come back around at some point, but the way in which we execute them always takes on a slight shift.”3Dnaildesigns featuring a water droplet effect are one of the more adventurous trends taking off.
style notes
The andchromeombrewiremanicures,asrisethisingainedNailitparticularlymorethisthemegeneralofbeautyseasonisthatismore,whencomestonails.arthassteadilypopularityrecentyears,butseasonseestheofstylessuchcolouredFrenchbarbedstencils,transitions,finishesgemstickers.
“Adding some dimension to your nails is a really interesting twist that we really haven’t seen before outside of adding crystals and bling,” Emma says.
The House of Wellness 13
Modern take
Pastel shades in spring are hardly revolutionary, but when it comes to hair shades they are a little less conventional. Although warmer neutral shades of sandy blonde, chestnut brown and copper red have been mainstay trends for 2022, this season will also see a demand for less traditional shades such as coral, seafoam green, burgundy and candy floss pink. Celebrity hairstylist and make-up artist Normie says clip-in hair extensions are a great alternative for those wanting to add some colour to their locks without the commitment (and subsequent hair damage).
Space buns
HAIRFESTIVAL
WORDS BRUNDRETTCHARLOTTE
“The pandemic inspired many of us to simplify our approach to beauty and how long it takes to get ready, but it has also encouraged more creativity forafraidtoinspirationprovideslooktocombination,”hairfromcreativeyoufestival-inspiredmoretrendconsidersstylistcelebrityandseasonalelements,designedJadewhenexperimentation,andespeciallyitcomestohairstyles,”says.Festivalhairstylesaretowithstandtheincludingthereturnofhumidityfrizz.Practicalityaside,haircolouristandAlishaMortensenthefestivalhairanopportunityforself-expression.“ThethingIlikeabouthairiscangoasnaturalorasasyoulike,anythingaddingbraids,colourfulpieces,bunsorashesays.“Itreallyisanopportunitygetcreativeandcreateathatyoulove.”Alishasayssocialmediamanyavenuesofforthosewantingtryfestivalhair.“Don’tbetoaskyourhairdresserguidanceforacertain
One of the most popular ways to embrace the trend is by braiding the front layers of your hair into small tendrils. Not only is this hair trend quick to achieve, it can be worn with the rest of the hair down or tied up in an up-do for a more dramatic effect.
Braided tendrils
waves are alive and well in my opinion and I’m loving the variations of techniques people are using to achieve a range of looks,” Nasser says. “I don’t think this trend will die off any time soon, due to the high level of influence from celebrities such as Hailey Bieber (pictured above left).”
“The pandemic has reminded people that life’s too short not to have fun. Pigtails and Princess Leia-style buns are the perfect mix of practical and fun,” Nasser says.
3Nothing beats a good volume powder. After heat styling your hair, flip your head upside down and apply the volume powder to your roots and mid-section. This will add volume and texture to your hair.
The House of Wellness 15 style notes
Hairstylist and colourist Nasser Halbouni is loving braided hair trends. “It feels like I’m reliving my youth. What goes around comes around, but in my opinion, it comes around way cooler,” Nasser says.
1Clean makessectioningdoinghair a lot more especiallymanageable,withbraiding.
One of the more futuristic festival looks to emerge this spring is the space bun, drawing inspiration from a galaxy far, far away.
Rosalía, Doja Cat and Lizzo are just some of the big-name fans of the look, with the hairstyle’s popularity set to rise as the temperature soars.
Top tips
O
To some it’s the epitome of low fuss beauty, to others worn-in waves are overdone and past their prime — it really depends on who you“Beachask.
4Use a straightener in an S-bend motion to create the ultimate beachy wave shapes.
@MARYPHILLIPS
2When Lessovercomplicatetexturedeffortlesscreatinghair,donotit.ismore.
look you would love to recreate at home; it’s what we live for,” she says. “I love my clients being able to look great outside the salon as well and it’s great fun putting your own spin on red carpet and runway looks.”
Effortless waves
Nasser’s four major tips for at-home tousled hair:
ur resident beauty expert KisnorboJadesays the hair and make-up space is experiencing a reawakening.
TO TRY SCANTREND,MAKE-UPCRYSTALFRIENDLYFESTIVAL-THEHERE WEEKFASHIONPARIS
Live music is finally back and so, too, are expressive hairstyles. Have fun with low-maintenance waves, creative braids and space-age up-dos
NORMAL TO VERY DRY SKIN CREAM-TO-FOAMTEXTURE NORMAL TO DRY, BUMPYROUGH,SKIN HIGHLY FOAMING GENTLE GEL TEXTURE STEP TWO: MOISTURISE STEP ONE: CLEANSE 3 CERAMIDESESSENTIAL to theandmoisturisehelpsupportskinbarrier NORMAL TO DRY SKIN FOAMINGTEXTUREOIL
MADE IN NZ
Remember those rough knees, elbows, ankles and heels. These areas require a little extra pre-tanning nourishment, so spot apply a lightweight lotion and wait a few minutes until absorbed.
1
Liquidgold
Nailing a DIY fake tan comes down to smart prep and strategic application. Here is a step-by-step guide to achieving a top quality faux glow
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Starting with smooth skin is the secret to an even fake tan as it can appear dark and patchy on dry skin. Smooth it out by showering with an exfoliant to slough away any dry skin build-up, making sure to concentrate on the knees, elbows, ankles and heels. Afterwards, ensure the skin is completely dry so water won’t dilute your tanning product.
WORDS HUNTSHARON 18 The House of Wellness
Exfoliate and hydrate
Tip
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and working along the sides of the torso from the underarms to the waist. The final step is to apply the tan to each arm from the shoulders to the wrist. Then, lightly blend the tan over the hands and in between the fingers.
Some people prefer not to self-tan their face. If that is you, go to step three. Otherwise, this is your first fake tan step.
6
If your tan isn’t giving you enough oomph or you want to look extra bronzed on a night out, body make-up is a simple solution. Melbourne-based brand Booby Tape has just launched a bronzer of their own, partnering with influencer — and Kylie Jenner’s BFF — Stassi Karanikolaou to create a jumbo powder bronzer designed to bronze up the body and chest area.
Bronze boost
applicationBody
Also, if you’re using a different self-tan product on the face and body, take heed of the different developing and wash-off times. (Two alarms may be necessary!)
QVbuild-up.FaceGentle Cleansing Wipes, $6.99
Stay as still as possible during the initial drying time and then pop on dark, loose-fitted clothing as the tan develops — and try to avoid excess sweating.
Clean up
5
When it’s time to wash it off, jump in the shower (avoiding soaps, exfoliators, razors or mitts) and rinse until the water runs clear.
Afterwards, towel off using a gentle patting motion and say hello to your new golden glow.
The next part is easier — apply the self-tan liberally to the thighs, bottom, lower back, stomach, breast area and decolletage. Finish by blending up the neck or where you finished tanning the face.
Apply the fake tan product evenly over your face, including under the eyes, over the eyelids, tips and back of the ears, as well as your neck.
Fake tan looks best on well hydrated skin, so use plenty of moisturiser in the days after the application.
4
Now it’s time to tackle the back. If you are using a spray, enlist a friend. Otherwise, a mitt is doable by stretching over each shoulder, reaching around the back of the neck
Watch the clock
style notes
3
Mistakes happen! Stay calm and keep a pack of gentle face wipes handy to quickly clean up any fake tan application errors. Wipes are also useful on the nails and cuticles to remove any excess product
Begin by applying the fake tan to the lower legs from the ankle upwards, taking care to skim over the knees before returning to the feet to lightly blend across.
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The House of Wellness 19
This step is nonnegotiable. Read the product instructions and carefully note how long it takes until the fake tan becomes touch-dry, as well as the maximum time it should be left on the skin before being washed off. (Beware, some fake tans require more than eight hours to develop, while others need as little as an hour.)
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2
Face first
Whether you are using a gel, spray mousse or lotion, the DIY tanning rule is to start at the bottom and work your way up.
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Beyondbeauty
“The industry has seen many changes since that time and I observed a lot of these while hosting (British TV show) Make Me a Supermodel, but I still think there’s room to grow, especially in terms of diversity.”
“We went to many different countries,” she says. “Having been exposed to so many different cultural practices and ways in which beauty is celebrated over the years, it’s made me fundamentally drawn to natural beauty and also the importance of going beyond beauty.”
modelling career took off in the ’80s that she truly embraced make-up and skincare.
After reaching the heights of one of the most beautyobsessed industries in the world, Rachel Hunter has now scaled back her approach to make-up and skincare
Rachel Hunter, sharesLiamRachel’sseeandisolations,—samerealfazein,significantIbecausetheretreatinmulti-hyphenatetraveller,seeksamotherauthor,supermodel,50-somethingthepresenter,yogainstructorandoftwo,hasalwayslivedcolourfullife—nowshetoenrichit.AfreespiritandkeentheKiwi-bornwasthemiddleofayogainIndiawhenpandemicstruck.“Iwasfortunateitisaplacetypicallyspendapartoftheyearsostayingtheredidn’tme,”Rachelsays.“Thechallengewastheasmanyothersfaceddealingwithback-to-backborderrestrictionsquarantinesinordertofamily.”Muchliketheirmum,twoadultchildren,andRenee(whoshewithmusiclegend Sir Rod Stewart), juggle their time between the US and UK. Speaking from her Los Angeles home, Rachel is oceans
“I learnt so much in those years; not just about hair and make-up, but also the importance of lighting and angles and how much of an impact that can have on your look,” she says.
“I still think (in the modelling industry) there is room to grow, especially in terms of diversity.”
A one-time judge on New Zealand’s Got Talent, Rachel has further strengthened homeland ties with a recently growingonwhichthedryness-pronefavourite.agoessano’swhichambassadorshipannouncedforcultlocalbeautybrandessano.“It’sgreattopartnerwithabrandproudlymadeinNewZealand,andIlovewhatessanostandsfor,particularlyitsuseofhigh-grade,sustainablysourced,veganfriendly,crueltyfreeingredients,”shesays.“Myskintypehaschangedinrecentyearsandnowisquitedry,iswhatledmetotryrosehipoilyearsanditremainsafirm“Iuseitonmyface,neckandareas.Ialsolikehydratingrosehipmisttoner,issoothingandrefreshingtheskin.”Aself-describedtomboyup,itwasn’tuntilRachel’s
WORDS BRUNDRETTCHARLOTTE
The House of Wellness 21 style notes
away from New Zealand, but an affinity remains. “I flew back not long ago, and it was so good to be home,” she says, praising NZ’s pandemic response.
These days Rachel has a much more relaxed attitude towards beauty — a concept explored in her Tour of Beauty TV series and book.
“After each use, wipe away any excess product on the stone with a damp cloth or soft towel. For a deeper clean, use a gentle cleanser to wipe away build-up and kill bacteria.” — Poppy Jeffery
“It also stimulates lymphatic drainage. This helps to move stagnant lymph and toxin release, which can decrease the appearance of skin puffiness.”
STEP 3 Eyes
Chris e’s rou ne
Romancing the stone
Place the roller alongside the chin and jawline. Using gentle pressure, roll up towards the ear and cheekbone. Once at the ear, lift the tool back to the starting position and repeat the upward rolling motion 5-6 times. Then, repeat the whole process on the opposite side.
While face rollers appear to have sprung from nowhere, they actually date back to the 17th century Qing dynasty when crystals and stones were incorporated into beauty tools for their healing and soothing properties.So,howexactly can a crystal improve your skin? Admittedly, there’s little clinical evidence to support facial rollers’ ability to improve the skin long term. However, beauty therapist Poppy Jeffery from Sydney’s Wonder clinic explains that facial rollers — like all massage forms — “increase circulation and blood flow”.
Starting with the roller on the forehead, roll towards the hairline in upward motions. Then, lift the tool back to the forehead alongside the previous starting position and again roll up towards the hair line. Repeat this motion 5-6 times until the entire forehead area has been covered.
Christie adds that massaging the skin with a cold stone kickstarts a host of benefits. “The coolness of the facial roller increases blood circulation, reducing redness and puffiness on the face,” she says.
Forehead
Senior dermal skin therapist Christie Cameron from Gold Coast clinic SSKIN agrees.
STEP 2
Clean machine
“Rose quartz stays cool, whereas jade is adaptive with skin contact. But jade is a soft stone and can easily encounter wear and tear, whereas rose quartz tends to last longer,” ChristieStainlesssays.steel rollers tend to be the most durable, Poppy adds.
style notes
WORDS SHARON HUNT
ON A ROLL
FOR SCANULTIMATEANGUIDETOFACIALROLLINGHERE
Ready, set, go
A roller should be reserved “as the last step of your facial routine”, according to Poppy, and ideally after a skincare routine comprised of a cleanser, oils, serums and moisturiser. “This will lubricate the skin and stop any tugging or discomfort,” she says.
Roll through the ages
Remember: the overall goal is to massage the skin with light pressure to increase circulation and release trapped fluid to promote lymphatic drainage.“Always roll upwards, never back and forth,” Poppy advises, and aim for about five minutes, a few times a week.
STEP 1
Facial rollers are the latest must-have skincare device — but do they live up to the hype?
“The facial roller increases circulation to the face, which can create a more glowing complexion,” Christie says.
Using a smaller stone, place your roller under the eyes at the inner corner and smooth to the outer eye corner with a gentle lifting motion. Repeat this 10-15 times before switching to the other side.
The type of stone selected makes minimal difference, according to the experts.
Cheeks & jaw
After the Y2K revival sparked the return of chunky ribbon highlights, this season sees a softer approach to foils, with babylights a top method for achieving a seamless blonde.
AMBITIONBLONDE Salon secrets:
“If you are confident with lightening products and feel like giving it a whirl, Clairol have a product called the Nice’N Easy Frost & Tip, where you can pop on a cap and pull through pieces of hair and control how much you want to lighten.”
PLATINUM TONES
But is the high maintenance hair shade even achievable?
“I mean, anything is doable, right? Going platinum is probably the biggest hair commitment you can make,” Hayley
“All Clairol semi-permanent and permanent colour packs include a treatment or conditioner to use straight after treatment and a few weeks later to ensure you are on top of that hydration and care,” Hayley says.
24 The House of Wellness style notes
An often overlooked step in going lighter is how you care for your hair post-lightening.
If protecting your hair’s integrity is important to you, Hayley suggests a staggered approach where you gradually lighten the hair, with two to three weeks between each session.
“If you’ve coloured your hair prior to this, colour remover might be required in order to start the lightening process with a clean base,” she says.
Going lighter as the weather warms up is hardly a new concept, but if you’re colouring at home, there’s an art to ensuring you don’t damage your hair in the process. Here’s how to lighten your locks safely
“This is achieved by highlighting more sections of the hair, which creates a more natural, sun-kissed look. It’s a more precise method compared to freehand highlightingbe“Babylightshighlighting.canalsointegratedintootherlookssuch
as a balayage to create further dimension.”
MONEY PIECES
“Babylights are popular because they offer a much finer finish,” Hayley says.
When Kim Kardashian went bottle blonde for the Met Gala earlier this year, it sparked a platinum ambition among the masses.
“Beforesays.going platinum blonde from home, consider how dark your hair is currently. Realistically, you can only lift your hair five shades lighter from what you are now.”
One of the most popular and least damaging methods for going blonde right now involves lightening a small, concentrated section of the hair rather than taking an all-over thissoDuttonmake-upcelebrityareface-framing“Moneyapproach.piecesandhighlightsverymuchontrend,”hairstylistandartistHayleysays.“Therearemanywaystoachievetechnique,which is why a reference image is so important.
AFTERCARE
“Treatments are imperative for blondes; dry and damaged hair really needs some love. I always recommend a protein-based treatment to assist in rebuilding (clients’) hair and restoring strength and softness.”
BABYLIGHTS
— Hayley Dutton
“Before going platinum blonde from home, consider how dark your hair is lightercanRealistically,currently.youonlyliftyourhairfiveshadesfromwhatyouarenow.”
The House of Wellness 25 SHOP SCANPRODUCTS,FAVOURITEYOURHERE WE LIKE Garnier Olia Max Bleach, $16.99; Clairol Natural Instincts 9 Light Blonde, $13.99; Vitality’s V Vegan Colour Light Ash Blonde 8/1 100ml, $14.99; Vitality’s V Vegan Colour Activator 18 Vol 500ml, $7.99
KEEP IT IN THE FAMILY
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NEWFASHIONYORKWEEK FASHIONPARISWEEKFASHIONPARISWEEK
High-impact hues and statement silhouettes collide in a feel-good new season of “dopamine dressing”. Think energetic colours, sharp suiting and playful accessories, all guaranteed to put a zesty pep in your step
WORDS ANNA BYRNE
28 The House of Wellness
RAY OF SUNSHINE
Italian structured satin double-breasted jacket, $438, and Italian structured satin fl ared leg trousers, $298, karenmillen.com; 14k gold-plated geometric charm layered necklace, $12.95, au.shein.com
PINK LADY
OUT OF THE BLUE
STREETBERLINSTYLE
style notes
MANGO SORBET
Norah dress, $220, tojha.com.au; Katoka lipstick pink heels, $160, wittner.com.au; Aalto hoop earrings in wild berry, $39, au.elkthelabel.com; Miss Dior 100ml EDP $257
FASHIONMILANWEEK
Eileen double-breasted co-ord blazer, $139.99, and Sabrina straight-leg pants, $99.99, forevernew.com.au; Lizzy leather heels, $219.95, aliasmae.com.au; Square bag, $27.95, au.shein.com
Poplin long sleeve shirt, $179, oroton.com.au; Simon Miller mini retro bag, $265, endclothing.com/au; Knit shorts, www2.hm.com/en_au;$29.99,Tinted lens sunglasses, $6.95, au.shein.com
The House of Wellness 29
TAKE YOUR CUES FROM THE SEA AND THE SKY 1 Flexfit cap, $44.95, levis.com.au; 2 Jersey T-shirt in organic cotton, $79.95, scotch-soda.com.au; 3 4x4 Trak Atlantic pants, $179.95, ksubi.com.au; 4 Calvin Klein Free 30ml EDT, $24.99; 5 Bondi Sands Hydra UV Protect SPF 50+ 150ml, $15.49; 6 American Crew Classic Fiber 85g, $26.99; 7 Family Dog print shirt, $35, target.com.au; 8 The Brevite backpack, $188, shopbop.com; 9 Superdry vintage utility webbing belt, $34.95, superdry.com.au; 10 Customised Aviators, $248, ray-ban.com/australia; 11 Volley heritage low shoe, $74.99, volley.com.au; 12 Superdry vintage straight jeans, $139.95, superdry.com.au; 13 Logo graphic loose-fit sweater, $179.95, scotch-soda.com.au
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4 7 8 12 10 13 3 112 30 The House of Wellness style notes WORDS BYRNEANNA 9 65
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The House of Wellness 33
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Many want to know what makes the entrepreneur stand out from the crowd, but the simple reality is the 33-year-old does not sugar-coat who she is, and that vulnerability and openness are part of her“Onecharm.thing people tend to find most surprising about me is that I’m not a confident person at all,” Jess says.
“My confidence is something I actively work on with regular therapy and I credit the JSHealth community for propelling this,” Jess says. “Sometimes it can be difficult to work on ourselves and have these conversations, but it’s something I’m slowly chipping away at.”
J
“I’m actually extremely shy — a textbook introvert — and I don’t have a high level of self-assurance.”
Her admission is refreshing and challenges conventions about what type of person you may need to be to succeed in the business world.
But that’s not to say Jess lets her shyness call the shots — case in point: at The House of Wellness cover shoot where she made it her mission to ensure everyone was relaxed and comfortable.
Based in Sydney, Jess moved to Australia from South Africa with her family when she was 13 years old, and developed a keen interest in wellness and nutrition as a teenager.
Je Sepel believerDream cover story
36 The House of Wellness
Overcoming shyness and setbacks, this down-to-earth entrepreneur has drawn on her determination to build an impressive business empire to share her wellness message
WORDS CHARLOTTE BRUNDRETT
PHOTOGRAPHY
TINA SMIGIELSKI STYLING DANIEL PACIOCCO HAIR AND MAKE-UP JADE KISNORBO LOCATION PURE LOCATIONS
ess Sepel has been a household name among health-conscious Australians for years, but after making her debut on last year’s Young Rich List, a whole new set of eyes are on the JSHealth founder and the meteoric rise of her $426 million wellness empire.
cover story
Jess wears Friends With Frank blazer and skirt, Witchery shirt, Nicole Fendel earrings and necklace; INSET: Karen Millen blazer and pants, Witchery top and Bianc necklace.
“My confidence is something I actively work on with therapy.”regular
“I really do believe what you put out there comes back and I have a lot of manifestation practices, including a crazy dance on my balcony every morning. I haul in everything I want and push away what no longer serves me.”
In an effort to switch off, the couple avoid late-night work discussions and take yearly vacations.“Wehave such separate roles in the company that there is zero crossover, and this really works for us,” she says.
38 The House of Wellness
However, one habit she may not be as widely known for is her impressive slipper collection.
“I really do believe what you put out there comes back and I have a lot of practicesmanifestation…Ihaul in everything I want and push away what no longer serves me.”
“I’m very grounded and my relationship is the most important thing in my life, which is why I put it first. Nothing matters more to me than my husband, my family and my health,” Jess says.
“I think I’ve been obsessed with cosiness my whole life, and slippers are an extension of that,” Jess says.
A manifestation advocate, Jess often vocalises the importance of speaking your goals into existence. “The trick to manifesting is the energy that goes with it. You believe you’re worthy of your dreams … you have to be very open to it and this can take years,” she says.
Years later, she has made a career of it. But far from being an overnight success story, JSHealth is a decadelong culmination of setbacks and determination endured by Jess and her husband, Dean Steingold.Sincethe couple are business partners, maintaining a healthy work-life balance is crucial for them.
Jess wears Clea shirt and pants, Wittner shoes, Nicole Fendel necklace.
INSET: Shona Joy dress, Witchery belt, Bianc necklace and Nicole Fendel bracelet.
Having a family is another goal for the couple.
cover
The House of Wellness 39
“It’s hard to describe in words what inspired me to pursue a line of my own supplements, but I remember feeling a gravitational pull. “It was a ‘meant to be’ feeling,”
“It was only when I found my current manufacturer that everything changed and I realised that I could, in fact, do this.”
Using her blog to help heal her relationship with food, Jess discovered a better approach to nutrition and wellness. However, her breakthrough wasn’t some elusive secret
As for what’s next, Jess is gearing up for another product launch within the beauty sector.
she recalls.“Ialways
dream, to focus my attention on other areas of the brand and recalibrate,” she says.
struggled to find a good brand that contained the right dose and best form of ingredients.”
“Up until now I’ve put having a family on hold because my business has taken up my life. So hopefully next year I’ll take a few steps back to allow this to happen.”
Nowadays, JSHealth is best known for its range of vitamins and most recently skincare, but the brand’s origins go back to 2012 when Jess launched a health blog on a whim.
“I started a blog documenting my estranged relationship with food and body image.”
“Slippers make me feel more relaxed and represent rest time and time to myself, so that’s why I love them. But I also love pyjamas, candles around my house, lots of blankets, teddy bears and fluffy things in general.”
That’s not to say the journey from inception to product launch was smooth sailing.
GO BEHIND THE SCENES OF OUR COVER SHOOT WITH JESS AT HOUSEOFWELLNESS.COM.AU
formula or magical superfood — it was about letting go of fad dieting“Havingaltogether.abetter relationship with food helped me to thrive. Not just in my personal life, but also my career,” Jess says.
“I remember feeling that I was failing and that it was my fault, when in actuality, diets aren’t designed to be a permanent solution,” she says.
Jess was right to trust her gut. Not only did the venture receive an overwhelmingly positive response, her original products remain a bestseller to this day and are now stocked at Chemist Warehouse and an extensive range of retailers overseas.
Her blog quickly amassed a dedicated following, which led to a book deal, followed by two more, an eight-week JSHealth program, a smartphone app and, in 2018, her most popular business venture to date — JSHealth Vitamins.
Diet culture was rife at the time and Jess had tried just about every fad under the sun with no
reprieve, developing a torturous relationship with her body.
“I’m about to launch two new products that aim to elevate the health of our hair, which
“We had two years of failing before we got it over the line. It was a tough period and I temporarily gave up on this
will serve as another way to nourish and strengthen our locks,” she says.
“Up until now I’ve put having a family on hold because my business has taken up my life. So hopefully next year I’ll take a few steps back to allow this to happen.” story
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“At almost every turn, spring decluttering is better than spring cleaning.”
42 The House of Wellness
So put down the window cleaner and start shedding your unwanted possessions.
“It is a better way to live for the environment and sets a better example for our kids,” Joshua says.
S
Does your home spark frustration more than joy? Maybe it’s time to ditch spring cleaning and start decluttering
believes decluttering frees up space, time and money.
Less is more
pring is a time for cleaning and fresh starts. But if you are tired of stepping on stray Lego pieces or tripping over clothes on the floor, you may need to embrace decluttering. It’s not only good for the soul but can also be good for the planet if done right.
Joshua Becker, best-selling author and founder of the Becoming Minimalist website,
in focus
by category — instead of room by room.
Where to start ...
donates or recycles them, avoiding them going to landfill.
“Bringing all those items together can be very helpful in making you decide what’s important and what’s not,” she says.
OneyourPhotographitemsofJoshua’stoptips
She recommends trying more fulfilling activities to boost your mood, such as spending time with a friend or going for a walk in local bushland.
4Try KondoOrganisationdifferentsomethingguruMarieencouragestidying
For a small fee, the company picks up unwanted clothes, shoes and bed linen, sorts and grades the items and then
“We use ‘stuff’ to define ourselves. It signals to other people what our personality, priorities and purpose are,” says Dr Eppingstall, a professional organiser and counsellor with a PhD in psychology.
Dr Eppingstall agrees this is an effective way of taking stock of your possessions.
“For instance, if you saved a baseball hat from your childhood Little League team, take a picture of your child wearing it,” Joshua says.
We buy, save and collect things for many reasons, according to Stuffology founder Dr Jan Eppingstall.
5Clutter bucket
“We all have a responsibility to be thoughtful about the disposal of our fashion choices because we do buy things on impulse a lot,” Dr Eppingstall says.
We also keep things for memories, sentimental reasons and even out of guilt, she“Weexplains.feelregret and shame about what we’ve purchased on the spur of the moment, thinking it was the ticket to everlasting happiness,” she says.
You can responsibly declutter items by posting on your local Buy Nothing Facebook group.
It can be tricky deciding whether your clothes are worth donating or not.
found mothers living in messy houses had higher levels of the stress hormone cortisol.
This popular strategy involves using a bucket to collect anything in the wrong room — think toys, clothes and books. You then stop once at each room to put things back in their proper place, reducing backtracking.“Itmeansthat you can have that calm pretty quickly. The space is nice and clear,” Dr Eppingstall explains. This method helps conquer clutter when items are inevitably moved far from where they belong — such as screwdrivers on the kitchen bench.
6Be nogiventwoyouritemsonewayJoshuageneroussaysaneasytostartistogiveawayitemeachday.“Thiswouldremove365everysingleyearfromhome,”hesays.“Ifyouincreasedthistoperday,youwouldhaveaway730itemsyoulongerneeded.”
FOR YOURDECLUTTERWAYSMORETOHOMEANDMIND,SCANHERE
An Australia-wide textile recycling program called Upparel is taking the angst out of making those decisions.
Some clothing shops now accept unwanted, damaged or unwearable clothes to recycle into cleaning products and industrial rags.
“Create a digital photo book with images and descriptive text, so you can enjoy your memories without the clutter.”
3
The benefits of decluttering Living in an organised home can help promote an inner sense of
Clutter can even influence what you eat. Australian research found women are more likely to reach for an unhealthy snack in a messy kitchen.
We buy about 27kg of new clothes and throw out 23kg every year, according to Australian government figures.
1Buy less stuff
Why do we have so much stuff?
“Researchcalm.shows when a house is disorganised, it’s just a constant low level hum of stress — and that’s not great for your health,” Dr Eppingstall UniversityResearcherssays.attheofCalifornia
is to take a photo of the things that mean the most to you before letting the items go.
But retail therapy is not as harmless as you may think.
Dr Eppingstall says being mindful about what you buy is important.Shesays when people feel lonely, unappreciated or disappointed, they often try to fill those bad feelings with "stuff".
“You can start by not bringing so much 'stuff' in, and not using it to manage your emotions,” Dr Eppingstall says.
The House of Wellness 43
2Donate responsibly
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Stephanie doesn’t just set small goals when it comes to her sport
coursesmall"Settinggoalsovertheofthedayisreallyimportant.”
he world of elite sport is usually seen as the stage where everything is put on the line, but Australian surfing champion Stephanie Gilmore has a different perspective.
— she extends it to all facets of her life, including her approach to fitness and wellness.
“I encourage people to celebrate the small steps and not be so hard on themselves.
The House of Wellness 45 in focus
“I think when you have a choice in front of you, it’s important to choose a healthier option because it’s better for you in the long run. It’s about balance and making better decisions in our everyday lives,” she says.
Encouraging Australians to actively think about their health and wellbeing has become an important focus for her.
WITH AN IMPRESSIVE SEVEN SURFING WORLD TITLES TO HER NAME, STEPHANIE GILMORE CONTINUES TO STRIVE FOR MORE WORDS CHARLOTTE BRUNDRETT
“The main philosophy behind ‘all or something’ is that in our world, we’re taught that we have to be all in and that we have to go zero to 100, but something
is better than nothing,” the sports star says.
"Setting small goals over the course of the day is really important and is often overlooked when we’re chasing a larger goal at the end, but it’s really important that we’re mindful of those decisions.”
Rather than subscribe to the all or nothing principle, her mantra is all or something.
“I’ll even do something as simple as putting on my favourite song and dancing around the house. Physically moving your body is important
and it doesn’t mean you have to go to the gym to be physically active. It’s fun to get creative with what you’re doing and it makes you want to do it more.”
“We all want to grab our phones and have a look when we wake up, but avoiding them in the morning is a really amazing way to start your day with clarity by having a moment to yourself. You’re not doing emails, you’re breathing and thinking about your goals,” Stephanie says.
This mindset is particularly pertinent as surf competitions resumed around the world after a staggered past two years because of Covid-19.
Photo: AIA Australia. TOP: Downtime is important to the champion surfer; ABOVE: Stephanie likes to learn from her losses and take those lessons into her next event.
46 The House of Wellness in focus
Stephanie, the World Surf League's most successful woman athlete, is an ambassador for AIA Vitality and a big fan of its messaging. "As an athlete, practising a healthy lifestyle is something I’m aware of at all times and it’s great to align with a brand that shares this sentiment,” she says.
Having lived an active lifestyle for much of her life, adopting a healthy diet has become an even greater interest for her.
“Setting your intention in the mornings is always important because as an athlete you’re always going to have more losses than you do wins, so it’s fantastic if you can adopt a good head space and overall mindset. It’s not the end of the world if you lose, and you actually learn more from your losses. You’re able to take it into your next event and learn from it and come out stronger.”
“Now that I’m a professional athlete, I’ve come to learn the importance of not only nutrition, but mental health and everything that comes with it,” she says. “Seeing how much your body reacts to eating better and doing 20 minutes of exercise a day is really beneficial because you see the results on your body and you see how much better your car runs, so to speak. We only get one body so it’s important to look after it and be mindful of those decisions we make.”
“We’ve been really lucky to travel and compete in a few events during the pandemic. At the end of the day, it’s made people come together and realise how important it is to have that human connection and support each other.”
Avoiding distractions on her phone, such as social media, is another factor she is conscious of, especially in the mornings.
PREVIOUS PAGE: A relaxed Stephanie Gilmore catches a wave.
When the surfing champion isn’t hitting the waves, she still spends much of her downtime in the water. “I like to body surf and just go for a beach walk. Walking by the shore is my solitude and a place where I’m able to reset, refresh and enjoy the sand between my toes. It helps set me up for the day,” Stephanie says.
48 The House of Wellness in focus
Bank on it
Why freedomfinancialmatters
More Australian women are taking stock of their finances and future — and it’s all thanks to the unlikeliest of education tools
Once here, she was motivated to co-found social enterprise MoneyGirl. “I was frustrated by the lack of financial literacy initiatives targeted towards young women and this led to co-founding MoneyGirl. We have a particular interest in looking out for marginalised women who fall through the cracks, including migrants, refugees and women of colour,” she says.
nconventional resources such as FacebookTikTok,groups and podcasts are equipping Australian women with financial literacy — and female finance figures are among the trailblazers. As inflation and the cost of living soar across the country, the conversation surrounding beenindependencefinancialhasnevermoreimportant.
WORDS CHARLOTTE BRUNDRETT
For entrepreneur and speaker Mariam Mohammed, the journey to financial freedom is particularly significant as it preceded her fleeing violence in Pakistan. “Financial independence is important to me because it’s what got me to Australia,” Mariam says.
U
Gender pay gap
3Take action
Financial intel is especially crucial for women because it can equip them with an economic security blanket in an emergency. Improving one’s financial IQ can also help to offset economic disadvantages attached to the gender pay gap, which unfortunately remains a prevalent issue in Australia.
The House of Wellness 49
“Being financially independent is so important. When you are financially independent, you can make your own decisions without any influence or control of others and, most importantly, financial independence gives you choice,” she says.
Since launching her online financial education platform Smart Women Society in 2020, the Australian has developed a
Financial planner Canna Campbell was one of the first Australian financial identities to establish an online following through her YouTube channel SugarMamma.TV, which has expanded to books and the SugarMamma’s Fireplay podcast.
“Chloe Morello, a famous beauty vlogger, is a client of mine and she encouraged me to launch my YouTube channel to help young people like her get in control of their personal finances,” Canna says.
“I think social media has been a huge factor in the rise of people taking control of their finances,” Téa says.
FOR OUR A-Z GUIDE SCANFINANCIALTOFITNESSHERE
Canna’s mantra is all about becoming your own "sugarmamma" and she helps her audience establish lifelong finance skills through her teachings on Instagram, YouTube, blogging and podcasts. “Money is really very simple; it’s just that many Australians have been taught it the wrong way or are not being taught it at all,” Canna says.
The rise of FinTok
“If you don’t target the behaviour behind bad financial habits, people tend to revert back to their default,” Mariam says.
Téa thinks young people avoid understanding their finances due to anxiety. And not understanding money can lead to a “Themisconception.biggestfactor preventing people from gaining financial independence is not being informed about their finances and concluding that they’ll always be bad at money,” she
Finance tips
Detail your goals, both (suchshort-termassaving for a holiday) and long-term (such as buying property).
Mariam’s initiative is helping to change the mindset of young people so they can have a better relationship with money, which she achieves by providing financial education to women through workshops and courses across Australia.
“Notsays.having a plan for your money and not keeping track of what is actually coming in and out every month prevents you from having a good handle on your spending habits and income.”
Social surprisingmedia’sinfluence
people in particular are also turning to less conventional platforms such as podcasts and TikTok to gain financial intel.
“The basics are not really taught in school or even university, so for many people there’s this big black hole of financial literacy. But once you understand money or even just a few key principles around money, it makes life so much easier.”
strong presence on Instagram and TikTok and boasts a network of more than 250,000 people.
Taking stock of where you are at and want to be is great, but the most important step is to take action and work towards your financial goals.
Not everyone responds best to workshops or theory-based education, which is why young
Financial advice on TikTok, dubbed "FinTok", is also taking off in the digital landscape, and Téa Angelos is at the helm.
2Set financialyour goals
“That’s why long-term changes have to address what people grew up with and after that’s resolved we can look into the finer details surrounding financial know-how, such as income tax, superannuation, insurances, home loans and so forth.”
To date, most females retire with significantly reduced superannuation due to wage disparities and carrying the brunt of unpaid household work and childcare. According to the Workplace Gender Equality Agency, the national full-time gender pay gap is 13.8 per cent, with women earning an average of $255.30 a week less than men.
She hopes that talking more openly about finance will spark a generational shift among young Australian women.
1Take stock of where you are at Write out your monthly income and expenses for the past three months to see your spending on essentials (such as rent and bills) and (suchnon-essentialsasgoing out). Write a list of your assets and liabilities, too.
Téa’s advice on how to get money smart
“Traditional education on money can be very jargoned and complex, whereas TikTok content is visual and digestible, with all of our videos spanning around 15 seconds. It’s about giving the audience key information in its simplest form so you can implement the knowledge today.”
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Say hello to Dual Zone Wash Technology which can cater for ALL your dishes! After a big family dinner, pop your bigger pots and pans in the bottom rack and select ‘Power Wash’ for a more intense clean. Place your more delicate plates and glasses in the middle rack and select a lower intensity pressure for a gentler wash. Gone are the days where you’d have to hand wash the missed food marks and stains leftover on pots and pans, now just place them in your LG dishwasher and let it do the hard work.
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5Do things your future self will thank you for
first
For example:
FEELING LIKE YOU HAVE SO MUCH TO DO BUT SO LITTLE TIME? USE THE FIRST TWO HOURS OF YOUR DAY TO TAKE BACK CONTROL
WORDS DONNA M cGEORGE
3Design your best day
Impact is the return you will get on the time and energy you spend. If a task will have a high impact or return, it should be prioritised more highly than something that has low impact.
It’s always the simple things done consistently over time that have the greatest Protectingimpact.your two hours daily for your most important things will move your activity horizon from behind you (playing catch-up) to in front of you (getting ahead of the curve).
✽ Which of these two times, therefore, would you consider the most valuable?
tired time, doesn’t it stand to reason that you would be more discerning about what and who you give that time to?
Designing your day better means figuring out what needs to be done that day but it goes beyond to-do lists. Rather than writing down and working through a long list of tasks, we should run our tasks through the filters of intensity and impact. Intensity is the amount of brainpower a task will require. Does it need deep thinking, concentration and focus (high intensity)? Or can you do it with a blindfold on and one hand behind your back (low intensity)?
Scheduling high-intensity and high-impact work for the first two working hours is the first step to truly managing your
It's the time of day when we can be proactive by choosing what we need to do and taking control. It’s the time to work on the things that will give you the greatest return on your energyinputTheinvestment.firsttwohours are when we have the greatest levels of alertness and mental capacity, so we need to make the most of them by tackling the most difficult jobs or the things that require great attention. Protect this time vigorously! Block it in your diary so you have greater control as to how it is used.
✽ Planning what you will wear Getting the kids’ school gear organised Booking a meeting with yourself so you know you have at least one hour of peace.
✽
✽ If you consider your alert and energetic time to be twice as valuable as your foggy and
When we are truly managing our time, we are thinking about it as a valuable resource that we want to get the best return on. Like money, once time is gone, we are unable to get it back. And, unlike money, we can’t save it or store it, so we have to make the best use of every minute of the day. Some people earn very little money and still manage to do a lot with it, and others who earn a lot often don’t have much to show for it. It’s the same with time, except we all have the same amount of time. And some people seem to be able to achieve a lot more than others.
Think about things you could do today that will make the first two hours tomorrow better.
The House of Wellness 51 in focus
time. Not only are the first two hours likely to be our optimal time for getting stuff done, this is the time when we can set ourselves up for success.
Remember
Visit donnamcgeorge.com
Get stuff done
✽ Is there a time of day when you feel foggy and tired?
1Manage time like you manage money
Donna McGeorge is the best-selling author of the It’s About Time series and a global authority on productivity.
How to
✽ Meal preparation
✽ Is there a time of day when you feel the most alert and energetic?
✽
Answer the following questions honestly:
4Protect the first two hours of your work day
2Identify your best time
“Sometimesyoucangetintothehabitoftellingyourselfwhatyoucan’tdo.” Emily Bates
52 The House of Wellness
The House of Wellness TV co-host Jacqui Felgate chats with reigning AFLW best and fairest winner Emily Bates
Loyalty is of utmost importance to Emily.
“She thinks I am the best thing in the world. She says that was one of the best moments of her life.”
While dominatesfootyher life, it is a furry friend Emily turns to when she needs to escape.
“I made a real effort to partner myself with the best runners at the club,” she says. “Girls that I’ve never beaten before I was beating — but I won’t name names.”
She recalls that when she took out the award, her mum shed tears of joy.
OPPOSITE: Emily Bates won last season’s AFLW best and fairest award; ABOVE: Lion Emily in action; (inset top) the future champion and (left) with beagle Lenny.
“I have a few (basal cell carcinomas) on my forehead that
Emily now has a skin check every three to six months.
She has also adopted a mindset of striving to always improve.
Emily recently had another round of surgery while playing elite-level football.
“I’ve had quite a few surgeries to get rid of them. They are mostly on my forehead and scalp where I used to part my hair as a kid, as well as my neck and my collarbone,” she says.
“We are like a family,” she says of the Lions and her coach Craig Starcevich, who famously did a “shoey” (drinking alcohol out of a shoe, a move F1 driver Daniel Ricciardo made famous) to celebrate her best and fairest win.
The 2021 premiership player has a clear message for those who spend time outdoors: reapply sunscreen every two hours and regularly check your skin using the SCAN motto: sore, changing, abnormal and new.
Emily, to focus solely for the first time on playing.
The 26-year-old is surprisingly pragmatic about dealing with skin cancer.
A routine skin check at age 22 led to her being told “allergic”dermatologistsbyshe’stothesun.
“I have scars everywhere and I just recently had one cut out of my forehead. I looked like Harry Potter for a while,” she says.
The House of Wellness 53 my life
I’m an ice-cream kind of gal,” she says. “But once I changed the habit, all of a sudden you’re not having it anymore.”
“My mum is my biggest cheerleader,” Emily says.
Despite the challenge of dealing with the ever-present threat of skin cancer, she is at the top of her game.
@EMBATESY
But a youth spent playing sport outdoors under the harsh Aussie sun has come at a cost.
She grew up in the Sunshine State and despite multiple offers to move south to Melbourne, it’s where her heart will always be.
“My dad was a special man and he got me into footy and I am where I am today because of him,” she says.
Season seven is in full swing and all players have received a 94 per cent pay increase, which has enabled many, including
Although she has been playing AFLW since its inception, she is far from finished.
Emily Bates loves living in Queensland.
Emily’s father Lloyd died when she was 15. He was a key figure in her decision to take up football and he remains her inspiration.
In the off-season, she took her fitness to the next level.
“I used to eat quite a bit of dessert and overindulge at times.
“Year on year, the comp will get better. This is just the beginning,” she says.
Chemist Warehouse is a major sponsor of the 2022 AFLW season.
“Sometimes you can get into the habit of telling yourself what you can’t do, but when you stop thinking like that and say, ‘Why not? Why can’t I do that?’ you take away those selflimiting thoughts,” she says.
Doctors found six basal cell carcinomas. “I was pretty shocked,” the Brisbane Lions midfielder recalls. “I was told I shouldn’t be living in Queensland. It was a bit confronting at the start but I can manage it.”
keep popping up. I’ve had three incisions of one in my forehead line, then another in the middle of my forehead,” she reports.
Emily has changed her diet and is healthier than ever.
“I have a dog called Lenny. She is a little beagle and she keeps me entertained,” she says. “I love going for walks and putting in my AirPods and listening to music or a podcast and just sort of being in the moment with her.” On or off the field, it seems Emily’s moment has well and truly arrived.
Offering hope through help and human kindness in war-torn Ukraine is a risky but rewarding part of the life of an aid worker
It’s only a 1.2km journey. But it represents a chilling divide. A chirpy “Welcome to Ukraine” sign looms incongruously to our right. Aside from trucks and aid vehicles, few others are travelling in our direction across the border.
affer tape. Pocket knife. Flint. Space blanket. Three days of rations. Emergency distress strobe light. I’m finally getting out of Australia after Covid-19 border closures, and my suitcase bulges with items I never imagined I would need. There’s no floaty summer dresses, poolside reads or strappy sandals, because this is no holiday. I’m heading into Ukraine.Thelong list of life-saving goodies I have been handed by World Vision is a standard kit for aid workers travelling to dangerous places such as war zones. It’s my first trip “to the field” with the aid organisation and I’m hoping I won’t need them.
But life isn’t normal. Displaced people fleeing the hard-hit east have squeezed into every corner — into schools, restaurants,
“Pack these in a separate backpack to take immediately if we need to evacuate in an emergency,” the team is told in the safety of our Melbourne office.
Two days later, we are crossing the border on foot from Romania into Ukraine with day packs, including the all-important flints and gaffer tape, and plans to return that night.
Above ground, the locals are largely unperturbed after enduring months of war and sirens but, fortunately, no attacks. Bars are buzzing, restaurants are full and life seems normal.
56 The House of Wellness in focus
A man in uniform opens a gate on the Ukraine side, hands us some bruised apples and bids us farewell with an unsettling “good luck”.
Human touch
G
Messages from home stream in but wi-fi is patchy. An hour later, the siren pierces the air again, signalling that we are free to leave. But this time, it blares from a mobile phone app. Pulsing heat maps highlight in red which oblasts (regions) are in Thedanger.unnerving sound of sirens would become a daily soundtrack to our time in Chernivtsi, even though it’s one of the "safest" parts of Ukraine.
The jarring reality of war hits quickly. On the forest-lined road into the town of Chernivtsi, in Ukraine’s west, we are told an air-raid alarm has sounded. Our breakfast meeting with colleagues shifts and we scramble down crumbling stone stairs into a dingy bunker.
WORDS ELISSA DOHERTY
Mattresses, blankets and benches are strewn around the cold, dimly lit space. A small modem blinks in the corner.
hospitals, factories, dorms and churches. The population of the beautiful town had swollen 30 per cent in just two months.
I know the staff who stayed behind will keep doing their best to keep putting smiles on faces. But we need Australians, and the world, to remember Ukraine, as this crisis is not ending anytime soon.
But I know every food parcel, every cash payment to refugees, every activity in a Happy Bubble is making a difference — and the generosity of Australians donating to World Vision is a big part of this.
A father in Odesa calls his son on FaceTime, and tells us: “Thank you for putting a smile on the faces of our children."
Our one day in Ukraine turns into five, and we push on towards Kyiv where a seven-hour drive takes 15 hours due to constant military checkpoints and bombed buildings. Eerily, the traffic thins the closer we get to the capital and postcard-perfect landscapes are replaced with the images from the news — destroyed bridges, burnt-out cars, shells of petrol stations, blackened homes.
LEFT: World Vision workers offer aid and comfort to Ukrainian families.
HELP PROVIDE FOOD, SHELTER AND PROTECTION FOR CHILDREN AND FAMILIES FLEEING UKRAINE, VISIT WORLDVISION.COM.AU/UKRAINE-CRISIS
But his resilience is remarkable. He perseveres with his schoolwork online. “I am trying to study every day. I am studying so hard as I want to grow up and pick a profession I love.”
The House of Wellness 57
It’s time to leave and I pack my untouched emergency kit back in my suitcase. I’m not ready to go.
the bathroom for hours, because there was no fresh air. Then we moved to the corridor and stayed there among load-bearing walls. We had been staying in the corridor for 10 days when she started screaming at night.”
TO
“We were hiding kids in the bathroom when we heard the alarms and bombs going off,” Tetiana recalls.
Tetiana's three-year-old pigtailed daughter runs around her feet in a Peppa Pig T-shirt, like any other child. But she’s already seen far too much.
"We would make kids stay in the bath and cover them with blankets. But it was hard to stay in the wasbecauseforbathroomhourstherenofreshair."
His father disappeared when the war started, they’ve run out of food and their apartment has shaken with countless strikes.
“We would make kids stay in the bath and cover them with blankets. But it was hard to stay in
Inside the city, a World Vision partner is running a regular food distribution. Volunteers expect 300 people but 650 people have swarmed the vans, a mix of frail elderly people and young mums. Sasha, 11, tells us his family has “lost everything”.
Now Tetiana spends her days helping to cook for 100 other displaced people, the purpose giving her comfort: “You can see us smiling again.”
Two months later, over the border in Romania, refugee children are taking local language classes in a Happy Bubble — a child space set up by World Vision to inject some fun and normality into their lives. I’ve returned to support the team with media, and staff are bracing for a new wave of displaced people seeking safety and security.
About 100,000 people fled there forWerefuge.meet a pastor who has taken 27 people into his home. We visit a school with 180 people (including 45 kids) sleeping in classrooms. We talk to countless mums crammed into a church shelter, each one desperate to protect her children; like Tetiana, who weeps as she remembers the war starting in Kyiv.
— Tetiana
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After school I was keen to travel so I went to the Kimberley and Queensland to work on cattle stations. I also worked in mining before heading overseas.Iknewmy husband through mutual friends but it was at a country music festival where the sparks flew and it grew from there. I headed east to study for a year but we stayed together, and when I returned I moved to his family farm in the wheatbelt.
AS TOLD TO LIZ Mc GRATH
While coaching clients on their health, I would discover their relationships had a huge impact on their health. So I offer relationship coaching and ‘beyond divorce’ coaching, too.
“I found courage and resilience I didn’t know I possessed.”
I decided that I wasn’t going to fall into a hole and become a bitter ex-wife. I promised myself to keep fit and healthy so I could look after everyone around me. I love nutrition, cooking and nature, so I looked for a way I could use those things. My friends and neighbours kept asking how I had so much energy and love for life while a single mother. I started giving advice on what I knew.
The changes in my life led me down a different path. From farmer to coach. A journey of health, growth, improving the life of others, of acknowledgementacceptance,andowning
When it all came out, I was numb, in complete shock. You experience sadness that you didn’t know was possible. It was a death. My best friend and partner just gave up on our marriage. Our hopes and dreams as a family gone.
My message: You are good enough. Own your feelings, create your life, love, laugh, eat the rainbow. Life is what you make it, so make it amazing!”
When I left the farm, I knew I had lost not only my husband but a farm lifestyle, community and a family that
The House of Wellness 59 in focus
I was always a livestock girl, so had lots to learn about crops, and we ran a mixed farming enterprise with his parents. I loved my life. I had my horses, space, a beautiful garden and three children. It was a wonderful time.
For me, staying fit and healthy was important but I decided to take it to the next level. I studied health coaching and it was lifechanging. Not only did it help me heal but made me aware of myself, self-love, worth and the power we all have within.
my feelings.
How I changetraumausedtomylife
We’d been together 13 years when things started to change. For a few months my husband had been less engaged with me. We went on holidays with friends and I felt something was wrong. It was like I wasn’t even there. But I never thought he wanted out. I figured we were stronger than that. I had no idea what was going on inside him.
“Igrew up on a sheep station near Leonora in the isolated Goldfields region of Western Australia. It was the best childhood — such amazing freedom. There are always people around, yet you spend lots of time in nature alone.
I found courage and resilience I didn’t know I possessed, and I realised the worst thing that happened to me was also the best thing that happened to me.
“I don’t love you anymore.” Five unexpected words altered Libby Finlayson’s life forever. With three young children to raise, she used her deep emotional pain to rebuild her life and unexpectedly find a whole new career
PHOTO KARATONI
First person
Growing up in the middle of arid bushland means you learn to use your imagination, become resilient and do things city kids can’t do, which I’m so grateful for. I loved nothing better than being with my horses and dogs.
was united. I moved to the coastal town of Busselton in southwest WA. I’d been on the land for a long time and the jobs I’d done in my life related to that. So I had to totally reinvent myself while grieving and taking care of three kids. It was a slow, painful process.
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WELLNESS IS VITAL
“So, when you are running it’s absolutely devastating when you lose.”
WORDS SIOBHAN DUCK
The House of Wellness 61
athleticism, he took up soccer, boxing and Commonwealthatthoughtbasketball.“IneverreallyaboutrunningtheOlympics(or Games) because it wasn’t really a thing for us,” he Ironically,explains.heused
running seriously. He didn’t just want to do well, he wanted to win.
As such, Peter sets himself extremely high standards and worked hard in a comparatively short amount of time to become an Olympian, and now a Commonwealth Games silver medallist. His Herculean effort at the Olympics in Tokyo last year — placing fourth — made him an Aussie hero.
R
World opportunityof
ABOVE: Peter Bol’s sunny disposition is part of his success.
“I have four brothers, so I am used to competitive.”being
“You speak to them when you are disappointed about a race and they’re like, ‘Well, there are far worse things that could be (happening)’.”
“(When) I left the (Olympic) stadium I was super disappointed, but to come back and see the outpouring of love and support
His Commonwealth Games achievement has been similarly “bittersweet” because he had set his sights on gold.
It was placing second in his school cross-country race — a reflection of his natural talent given he had done no training — that spurred Peter into taking
“You’ve got to get your mind right and that is literally just as simple as being happy,” he says. Chemist Warehouse, in partnership with Athletics Australia, supports athletes from grassroots to elite level.
“I love culture and I love people,” says the Australian athlete, who recently won a silver medal in the 800m final at the 2022 Commonwealth Games in England.
unning has been Peter Bol’s golden ticket to seeing the world. It has taken him from Toowoomba to Birmingham and many places in between.
“I have four brothers, so I am used to being competitive,” he says with his trademark humour.
that the country back home in Australia gave me, I just felt at peace. It was beautiful,” he says.
“I didn’t feel any pressure from the Australian public or the Australian team,” he reflects. “The only pressure I think I had was the expectations I put on myself because when you become an elite athlete you learn to switch everything off around you.”
But the Aussie champion is not one for regrets and credits his sunny disposition to being a crucial part of his success.
Although his birth name is Nagmeldin (part of which fittingly means star in Arabic) he became better known as Peter or “Bol” to his mates and, with his natural
“(Through running) I get to make friends and learn about people and learn about different cultures.”
“I struggled to enjoy a lot of things about it because I was into other sports like basketball,” he“Butsays.to be better I had to learn to watch it and enjoy the sport itself because I was literally only in it for all the experiences aroundSwitchingit.” his focus from basketball to running also required a change in mindset from team player to individual competitor.“Whenyou are part of a basketball team you share the wins but you also share the losses,” he says with a smile.
to really struggle to watch races, despite his own talent.
The Sudanese-born athlete says it was a “total culture shock” when his family, not knowing a word of English, immigrated to Australia via Egypt. He doesn’t remember much about his life before Australia but says his father’s stories about the Sudan conflict have helped keep things in perspective during his life and sporting career.
PHOTO HAYDENJOSIE
INSET: Through running, Peter has made friends and learnt about people and different cultures. in focus
POUNDING THE TRACK IS MORE THAN JUST A CAREER FOR OLYMPIAN PETER BOL
“If you want to talk about sports psychology, my mum and dad have been through so much and are so resilient,” he reflects.
Calm distressed and sensitive skin.
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How to “(It’s) makingpreventativeabouthealth:small,actionablechangeseveryday.” — Flex Mami
The House of Wellness 63
ementia is the leading cause of death among Australian women and while there’s no guarantee that a healthy lifestyle will prevent its development or progression, it can definitely reduce the Dementiarisk.Australia chief executive Maree McCabe says some people follow a healthy lifestyle and still develop the disease, with more than 487,000 Australians living with dementia and 1.6 million people involved in their care.
WORDS LAMBERTCATHERINE
D
“But we think that if they hadn’t followed those (healthy lifestyle) principles, they might have developed it earlier,” Maree says.
PHOTO SUTEJAYASMIN
fish,
WE ALL WANT TO REDUCE OUR CHANCES OF LOSING OUR MEMORY AS WE AGE. THE SECRET LIES IN KEEPING OUR BRAINS HEALTHY
Maree explains rest is different to sleep. “We need to remind people to rest,
which is about taking time out to read a book, put your feet up for 15 minutes, meditate or go to a movie, so you come away feeling blueberries,suchanxietydecline,inMediterraneanDrFoodfellowPost-doctoralre-energised.”researchatDeakinUniversity’s&MoodCentreNikolajTravicasaysthedietishelpfulalleviatingcognitivedepression,andbipolar.“Individualnutrientsasleafygreens,fatty green tea, olive oil, whole wheats and dark chocolate can Dr30beginsyourthepathologiesofthehelppotentiallytoslowdownaccumulationneurologicalandshrinkageofbrainthatatroughlyyearsofage,”Travicasays.
SHARPSTAY
The message behind Dementia Australia’s Eat.Play. Rest campaign is to eat well, play often and rest regularly for a brain healthy lifestyle.
She notes people assume you don’t have to work at maintaining brain health — but you do. “(It’s) about preventative health: making small, actionable changes every day,” she says, adding her game encourages people to think for themselves.
Jessica Nguyen — Cook, creator
— Jessica Nguyen
“I don’t want my audience to rely on me to form and bolster their opinions, co-opting what I think without understanding it, because that’s a dangerous space,” she says. “To answer the game’s questions truthfully, you need to understand yourself and that takes reading and thinking, not just reading short form on your phone.”
“It makes me feel invigorated when I’m not on auto-pilot, working from my home every day,” she says.
health wise 64 The House of Wellness
“I came up with a little card game called ReFlex, which poses questions such as ‘What is the worst advice you’ve ever been given?’” the author of The Success Experiment says. “I just thought it was recreational, so it was interesting to learn that it was also a good brain exercise.”
Cooking used to be Jessica favouriteNguyen’screative outlet.
different part of the city, eating in a new cafe and working in a different environment is all she needs to feel more mentally sharp.
“It onwheninvigoratedmemakesfeelI’mnotauto-pilot,workingfrommyhomeeveryday.”
“I get re-energised andHerrefreshed.”latestproject is DIY around her house.
“I wanted people to think actively, not passively,” Flex says. “Active is challenging and being conscious. Passive is just about existing.”
But when she was made redundant in 2020 from her beauty marketing job, cooking became her saviour. “Cooking used to be my way to decompress but now it’s my job,” Jessica says.
“I started sharing recipes on Instagrammypage … and then running cooking classes, hosting events and tablescaping (dressing tables). I realised I needed a fun, creative outlet other than greatestalwaysCreativityfood.”hasbeenthewayshe can exercise her brain, challenging her to come up with new ideas and travellingSometimes,projects.justtoatotally
Flex Mami — Author, podcaster, influencer
ReFlex was highlighted by the Eat.Play.Rest initiative as a good way to challenge the brain as it asks questions that encourage analytical and critical thinking.
“It allows me to switch off but still use my brain in a productive capacity,” she says. “I still get a fun, successful outcome, which is also why I love cooking. I’m seeing that with interiors, too, where I’m trying to channel my creativity into doing up my home. I didn’t even realise I was so creative until I came full circle by stopping the analytical work and coming up with new projects.”
PHOTO SUTEJAYASMIN
What began as an attempt by Lillian “Flex Mami” Ahenkan to better understand her 158,000 Instagram followers turned into a great brain exercise.
• 2 pinches sea salt
• 3 cracks black pepper
He may be best known for his ice cream and cocktails, but Conor Curran’s Greek heritage is at the heart of his daily food choices.
OLIVE OIL
• 1 tbsp dried oregano
DARK CHOCOLATE
As a long-black drinker, dark chocolate is my second favourite vice in the bitter category. I’m not really a snacker, so I’ll eat one piece of dark chocolate and be happy.
and manage her homewares brand, In the Roundhouse.
The House of Wellness 65
LEAFY GREENS
Alyce Tran — Brand strategist, entrepreneur
I like to blanch and char them before hitting them with olive oil, fresh lemon, sea salt and fresh parsley.
IsEGGSthe saying ‘if you have an egg you have a dish’? Well, it’s pretty much true. Eggs are the versatile queen of the kitchen. They feature a fair bit in Greek cooking but my favourite is avgolemono — a hearty winter lemon and egg soup served with poached chicken.
• 20 Kalamata olives, pitted
FATTY FISH
Start by making the dressing. Place the red onion, white vinegar, lemon juice and sea salt in a bowl.
• 1 Lebanese cucumber
• ¼ cup olive oil
— Alyce Tran
Conor Curran — Chef
“For me, keeping fit and healthy is very important,” Alyce says.
“I don’t like feeling anything less than being in peak physical condition. I’m a very busy person. I do a lot of work, and staying fit enables me to perform in the work I do.”
To finish your onion dressing, add in the garlic, black pepper, dill leaves and olive oil. Stir the dressing, pour it into the salad bowl and toss the salad.
This golden liquid is my go-to fat of choice and having a drizzle of it on most foods will not only elevate it but be good for you at the same time.
“People think we eat a lot of lamb, beef, souvlaki but it’s not what we eat,” the MasterChef Australia 2021 contestant says. “We eat a lot of fatty fish, leafy greens and we dress our food with heaps of lemon juice. I always have a (salsa) verde (green sauce) in the fridge for a flavour bomb and, honestly, lemon is everything to me.”
Chop the cucumber and tomatoes and put pieces into a large salad bowl. Add the olives.
• 200g feta
Mix together thoroughly to help break down and slightly pickle the onion and take away that raw onion heat.
He counts his Greek salad as the perfect food and eats it at least three times a week, though he realises few people see him eating that on his popular Instagram page. “I have to be focused every day, so my brain needs to be well fed and prepared,” he says.
Not just busy with multiple tasks, Alyce Tran also has to be constantly bright, sociable and switched on.
It takes a lot of mental and physical energy to attend multiple events at night, generate marketing concepts for brands on LTK, where Alyce works as a part-time strategist,
Conor’s
•••GREEKBRAIN-HEALTHYSALAD½redonion,thinlysliced¼cupwhitevinegar½lemon,juiced
TOP FOODSBRAINAND HOW TO MAKE THEM EXTRA TASTY
• Handful dill leaves
Add the block of feta to the top of the salad and finish with a dusting of dried oregano. For more brain-healthy food and lifestyle ideas visit eatplayrest.org.au
• 2 garlic cloves, minced
“I don’t like peakanythingfeelinglessthanbeinginphysicalcondition.”
I’m not a huge protein eater but when I do (eat it), it’s usually sustainably caught fish pan-fried with broccolini.
• 4 tomatoes
f @bondiproteinco/bondiproteinco • A convenient source of protein, with 12g of protein per serve • Delivers a delicious on-the-go snack in three popular flavours • Less than 150 calories per serve • Gluten-free and made with natural sweeteners • With added thermo blend to support metabolism • Australian made and owned • Good source of protein, with more than 20g of protein per serve • Delivers a delicious tasting shake with less than 150 calories per serve • Gluten-free and made with all-natural colours, flavours and sweeteners • With added guarana and green tea extract to support metabolism • Australian made and owned Find your fit on-the-go with Bondi Protein Co’s Slim It Bars Find your fit with Bondi Protein Co’s Slim It Blend
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Think exercisingabout
We’re not suggesting you take up drinking, but several studies, including one from Oregon State University, have found drinking red wine can help boost your metabolism. Teetotallers can benefit, too. Chomping on dark red grapes is just as beneficial.
OK, actual exercise might remain the gold standard here, but a Cleveland Clinic study shows those who spent 15 minutes a day daydreaming about flexing their biceps actually increased their strength by 13.5 per cent after three months.
The House of Wellness 67
Add a sprinkle of chilli
Countless studies over the years have shown capsaicin (the chemical compound that makes chilli hot) stimulates your body’s “fight or flight” response, leading to an energy surge. “Chilli and cayenne pepper have been shown to boost your metabolism by around 50 calories per day from eating one jalapeno,” Madeline says. She adds that ginger and cinnamon also have similar effects on the metabolic system.
Sneaky ways to
Daily exercise is essential but we shouldn’t overlook the importance that non-exercise activity thermogenesis (NEAT) can have on our overall energy expenditure, Skye says. “This means making small changes that can be easily included in our daily routines — standing while taking calls, parking further away and walking, and carrying groceries instead of pushing a trolley around,” she explains.
ou’ve heard it all before: eating a nutritious diet loaded with a variety of fresh fruit and vegetables and getting plenty of daily exercise is the sure-fire way to boost your metabolism.We’renotgoing to argue with that, but what if there were a few surprising (and remarkably simple) things you could do to help said metabolism fire on all engines?
Add exerciseincidental
Consume green tea
Have a glass of red wine
Don’t let anyone tell you watching those videos of cats playing instruments will never amount to any good. One study by Vanderbilt University has found genuine laughter has the capacity to increase energy expenditure by up to 20 per cent.
KEEN TO TORCH MORE KILOJOULES WITHOUT INCREASING YOUR TIME AT THE GYM? HERE ARE SOME IDEAS TO CONSIDER
It could be time to take up a green tea habit. “Green tea contains epigallocatechin gallate that can actually increase the number of calories and fat that your body will burn each day,” Madeline says. “Studies indicate three cups per day can boost your metabolism rate by an additional 100 calories per day.”
Not sleeping enough has been shown to have a direct link to obesity as it has a negative effect on your metabolism, Madeline says. “Lack of sleep has been linked to increased blood sugar levels and insulin resistance, as well as an increase in ghrelin, also known as the hunger hormone — the hormone that screams ‘feed me’ when your body needs more energy.”
Here are some changes you can make to your daily routine.
Sipping 500ml of cold water could boost your metabolism by up to 30 per cent, according to a study by Humboldt University. Not only does the liquid trigger the sympathetic nervous system, it’s believed your body will use energy to warm the temperature of the drink as you consume it.
Get plenty of sleep
WORDS DILVIN YASA BURN ENERGYMORE health wise
When we eat protein, not only do we feel fuller for longer, our bodies have to work a lot harder to digest the food, says Skye Roxburgh, clinical nutritionist and nutrition educator at Endeavour College of Natural Health. “When we look at the three macronutrients we consume (protein, fats and carbohydrates), protein has the highest thermic effect (increase in metabolic rate),” Skye says.
Watch a funny cat video
Drink cold water
Eat more protein
“You cannot increase metabolic function with a one-off bio-hack,” Madeline says. “Sure, you might get a temporary boost, but after a few hours your metabolism will return to its previous speed. Your metabolic boost needs to become a permanent fixture of your day.”
Y
Naturopath Madeline Calfas says while the following strategies can help, it’s better to think about how you can incorporate them into your daily routine long-term.
ome five Australiansmillionsuffer from an invisible illness or disability, according to Invisible Disabilities Australia.
68 The House of Wellness health wise
Your mind is constantly in battle with your body, but over the past 30 years, I’ve managed to find my way around.
“I didn’t receive my official diagnosis until I was 10, but I remember it came with a sense of relief. I’d been sick since I contracted glandular fever at the age of six, but since no one could quite work out what was wrong with me, there was a lot of talk that I was making things up. What I soon discovered, however, was that since little was known about chronic fatigue syndrome, people’s treatment of me didn’t change. There was — and still is — an idea that you’re lazy, a ‘little tired’ and that you should be able to push through like everybody else.
That figure is staggering enough, but Dr Emma Rees, specialist GP and founder of digital healthcare platform Femma, is convinced the true number of those with an autoimmune disease, anxiety disorder or chronic pain (for example) would be significantly higher than “official” figures.
“We have to be willing to listen. If someone is talking about what they’re going through, it doesn’t mean they want you to do or fix something, they may just need your empathy and support.”
MANY OF US ARE BATTLING A CONDITION NOT EASILY SEEN BY OTHERS
Chronic fatigue syndrome, for me, means extreme fatigue, endless stomach aches, headaches, nausea and bouts when I’m bedridden for months at a time. It affects everything. Sometimes you can’t hold on to jobs because of the peaks and troughs of your health, and maintaining friendships is difficult because unless they have a family member with chronic fatigue syndrome, they can’t understand it.
As a society, there’s no doubt we have a long way to go when it comes to understanding such conditions and how best to help sufferers, but having an open mind is an excellent start, Dr Rees adds.
“Diagnostic journeys can be lengthy, so often people become disenchanted and walk away from the process before they receive a diagnosis,”
Robyn Jones, a 38-year-old blogger and earlysyndromechronichasphotographer,foodsufferedfromfatiguesincechildhood.
S
Dr Rees explains. “Some conditions don’t even have accurate diagnostic testing, so those patients could fall through the net completely.”
WORDS DILVIN YASA
invisibleLivingwithillness
Sophie Dillman has battled endometriosis and polycystic ovary syndrome since high school. The 29-year-old Home and Away actress was 20 when she was diagnosed.
“Before my diagnosis, I was living my dream life. I had a great career, owned a fantastic home and competed in half marathons. Then one day in 2010, I woke up and realised I couldn’t see properly. Unlike a lot of people who say the road
Janine Leghissa, a 56-year-old jewellery store director, erythematosussystemicdiagnosedwaswithlupus (SLE), an autoimmune disease, in 2010.
When I was younger, I joined support groups, which helped immensely, and today I work for myself so that I can take time off or work from bed as needed. I wrote down my feelings in order to process them and it eventually became a book titled Welcome to ME (mrsjoneskitchen.com).
There are little quick fixes I rely on. Hot water bottles are an absolute lifesaver and the heated seats of my Mazda are my saving grace for long car trips. But often it can feel like you’re battling things on your own. For this reason, I’ve found support groups on Facebook and through Endometriosis Australia (endometriosisaustralia.org) to be invaluable.
Everything went downhill quickly afterwards, but I believe that’s because I waited until my body was on the brink of falling apart to seek help. The list of symptoms I began battling was soon extensive — lethargy, pain, infections, rashes, difficulty breathing and memory loss. Once I found myself in a shopping centre with no memory of where I was or how I gotMythere.relationship with my partner had already broken down and eventually I ended up losing my home. Homeless with three children to feed, I discovered I wasn’t even eligible for Centrelink benefits because I’d earned too much the year before. Twelve years later, I’m still on the waitlist for emergency housing.
“My periods were painful from the get-go. It wasn’t a monthly pain but when it hit, I’d vomit, faint and often have to take time off school. Obviously I could see I was being affected by my periods more than other girls — my breasts were always sore and my stomach was incredibly bloated — but I told myself I was just being a wuss.
We survived by selling our belongings online, and over time I realised that was a pretty good way of earning an income around my condition — so now I have Desiderate (desiderate. com.au), a successful online jewellery store.
health wise The House of Wellness 69
to diagnosis took years, mine was immediate. I was told I had lupus SLE, an autoimmune disease where the body’s immune system attacks your own organs and tissues. It was only when they said it was incurable that I became terrified.
It was only when a gynaecologist investigating a burst ovarian cyst insisted on performing a laparoscopy that the true nature of my condition came to Managinglight.endometriosis can feel like a full-time job at times. In the past nine years, I’ve had three laparoscopies and tried all the birth control and hormone replacement pills to manage pain and battle fatigue, swelling and other symptoms that only seem to get worse as you get older.
I hear the words, ‘But you look well’ an awful lot, which says we still have a long way to go when it comes to addressing how we view illness. Empathy and communication is important but my top piece of advice is to never dismiss a child who regularly complains about feeling sick. Your actions matter more than you realise.”
I think one of the biggest problems people with invisible illness face is that everyone else wants to share their ‘quick fix’ solutions with you. I’m always being advised to go vegan, avoid phthalates, have a baby — and all that advice can be even more exhausting. I get that good intentions are often behind their words but I think sufferers of conditions not easily seen need to be more vocal about what we go through. The more noise we make, the more recognition and funding these conditions will receive.”
Today, some months are worse than others but one thing that doesn’t change is the level of judgment I face on a daily basis. Sometimes people say, ‘Oh, you’re sick again?’ (I’m always sick). Or they leave nasty notes on my car if I have to park in a disabled parking spot (I have a sticker). I always try to take the time to educate others in the hope that attitudes will change over time.”
SLOW- R ELEASE TECHN OLOGY
Humans can’t make vitamin C, so it must be consumed. As well as a healthy mixed diet, protect your skin by wearing high-quality sunscreen daily. Also, look out for products that contain vitamin C, which can boost skin texture and tone.
foods
Ravinder Li y Nutritionist MedicinesComplementaryandAustraliacommunicationsmanager
Omega-3 fatty acids
Signs of low levels of EPA and DHA can include rough skin prone to loss,acidsGettingpigmentationinflammation,irritation,unevenanddryness.enoughomega-3fattycanhelpreducewaterpromotingplumperskin.MostAustraliansdon’tconsumeenoughEFAs.Goodfoodsourcesofomega-3fattyacidsincludeoilyfishsuchassalmon,freshtunaandotherseafood.Plantfoodstendtocontainonlyonetypeofomega-3fattyacidcalledalpha-linolenicacid
(ALA).
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are two crucial omega-3 fatty acids for skin health and function.
Good skin starts from within and some foods pack a forworknutrientstheirnutrientmultiplepunch;combinedcantogether,example:
Vitamin C or L-ascorbic acid occurs naturally in vegetables and fruits, and many supplements and skin products contain added vitamin C.
If you choose to take supplements on top of a healthy diet, talk to your healthcare professional, as some supplements can interact with prescribed medicines.
Power
Its anti-inflammatory action and soothing effect help hydrate the skin and keep it healthy.
This antioxidant may help combat the ageing process and is necessary for building collagen. This protein gives skin elasticity and strengthens capillaries to help reduce spider veins and easy bruising.
✽ Leafy greens (kale, spinach): vitamins A, C and E, omega-3s, protein plus selenium in spinach. Generally speaking, the darker the leaf, the more potent the nutrition
✽ Avocados: healthy fats, vitamins C and E
• Improving the appearance of wrinkles
Turmeric
Some essential fatty acids (EFAs) surround the membranes in your skin where they promote cell functions that affect the health of the skin, for example, helping transport nutrients into the cells and waste out of them. These EFAs help retain moisture, regulate inflammation and prevent free radical and oxidative damage, which can lead to skin ageing.
✽ Oily fish (salmon, sardines, fresh tuna): protein, omega-3s, selenium
Vitamin C
✽ Legumes (lentils, chickpeas, kidney beans, black beans): protein, zinc
Your skin is the largest organ in your body and, like every other organ, it requires nourishmentALA
• Creating collagen
Nutritional bites
The bright yellow cousin to ginger seems to be everywhere. You probably already know it provides antioxidants and has powerful anti-inflammatory actions, but did you know it may also boost skin health?
• Supporting skin healing and the immune system.
✽ Extra virgin olive oil: healthy fats, vitamin E
is not as active as EPA and DHA; the body converts it to EPA and DHA. But the body’s ability to convert ALA is limited and only about 5 per cent of ALA is converted to EPA; less than 0.5 per cent is converted to DHA. ALA-rich foods include chia seeds, hemp seeds, flaxseeds and walnuts. Algal oil is an excellent vegetarian source of both EPA and DHA.
✽ Eggs: protein, vitamins A and E, selenium, zinc
Turmeric contains a bioactive component called curcumin, which has antiinflammatory and antioxidant properties. Research shows it may help relieve swelling, inflammation and redness, promote wound healing and reduce itching.
• Providing additional protection from sun damage, but don’t rely on this completely. Come rain or shine, use sunscreen to protect your skin
health wise The House of Wellness 71
• Reducing redness and dark spots
Omega-3 fatty acids are called essential because your body can’t make them for itself (unlike other nutrients and fats).
In the body, vitamin C has many functions, such as:
It’s in nourishnatureourto1800803760blackmoresaustralia @Blackmores Blackmores.com.au/nutrition *To be consumed as part of a normal diet to boost intake of energy and nutrients. You’re doing great with this parent stuff! But if you need us, our in-house infant nutrition experts are on hand to offer advice and support.
Dr Owens says a big spring clean is a good opportunity to get rid of any dust or mould that may be in the home.
If your child has asthma, you need a written asthma action plan, regardless of how mild or severe their symptoms usually are, Dr Owens says, so make a booking with your GP.
Websites such as ASCIA (Australasian Society of Clinical Immunology and Allergy) have online calendars showing when common species of pollen cause allergies in the states and territories of Australia, so you can be pre-warned with what’s to come!
Parents can find information fact nationalasthma.org.ausheets at
W
For signs of hay fever, look for your child sneezing a lot, itchy eyes and nose, a scratchy throat, blocked nose and headaches, Dr Kosterich says.
Paediatric respiratory physician Dr Louisa Owens, a member of the National Asthma Council Australia Guidelines Committee, adds that if pollens are a trigger for your child, then thunderstorms in spring and summer may also be a “We’veproblem.seen, particularly in Melbourne and Victoria, that this affected even adults and children who hadn’t suffered from asthma before,” Dr Owens says. “Pollens can be broken down into tiny particles that are swept up in the wind just before a thunderstorm and these can get deep into the airways and trigger asthma symptoms.” wise
Asthma is a potentially much more serious condition, the experts say.
Asthma and allergies in kids
Symptoms and treatment options
“Hay fever is an irritating condition and while there’s no cure, it can be treated. Try to avoid what might be causing the allergic reaction — so don’t have kids running across freshly cut lawns, for example.
e love spring for many reasons — but not for the pollens that can cause sneezing, scratchy throats, wheezing and a shortness of Seasonalbreath. hay fever happens mainly in spring and summer and affects people, including children, who are allergic to pollens from flowers, grasses and trees.
“If they’re playing sport, they might seem to be
Pollens from grass, weeds and trees are a common cause of hay fever symptoms in spring and can be a trigger for asthma. Here is what parents need to know
“There are many over-thecounter medications like non-drowsy antihistamines and steroid nasal sprays available, but see your GP if you feel things aren’t improving.”
“We have come out of hibernation so open the windows, clean around the windowsills and right throughout your child’s bedroom,” she says.
“With asthma, your child’s breathing might be heavy, noisy or fast and they may complain that their chest hurts and feels tight,” Dr Owens says.
WORDS LIZ M cGRATH
breathing more heavily than normal.”
Clean sweep
Perth GP Dr Joe Kosterich says children with hay fever can also be susceptible to other allergic conditions, such as “Whileasthma.hayfever and asthma are quite separate things, both can be triggered by the same allergens in some people, and in spring that can be pollens,” Dr Kosterich says. “Asthma can also be triggered by colds and viruses, which can carry on from winter into spring.”
“If they’re really struggling to breathe, call an ambulance or go to emergency,” she adds.
The House of Wellness 73 health
“For those who suffer perennial hay fever, in that they get it all year round, triggers can also be things like dust mites, pet fur or hair, and mould, so that’s something to be aware of.
Always read the label and follow the directions for use.
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Tired feelingoftired?
health wise
PMDD is cyclical, which makes diagnosis particularly difficult. It starts during the week before the onset of a period and improves within a few days after bleeding, with symptoms completely disappearing afterwards.
This is thought to affect about 3-8 per cent of women with PMS and is characterised by significant depression, irritability, tension and emotional sensitivity.
This can help indicate whether your symptoms are cyclical (more indicative of PMDD) or continuous (more indicative of a mood disorder).
Exercise regularly
Stress can exacerbate PMDD symptoms, so it is important to develop strategies to ease stress levels during this time. This can include finding time to relax and
Reseachers do not know for certain why some women develop PMDD and others do not.
For more information visit jeanhailes.org.au, betterhealth. vic.gov.au or talk to your GP.
Adopt a healthy lifestyle
PMDD can have a huge impact on schooling, work, relationships and social activities.
Jala Moushi basedMelbourne-communitypharmacist
To aid your practitioner with the diagnosis, keep a timeline of your symptoms, too.
The House of Wellness 75
This may be due to genetics, with genetic and family studies showing the heritability range for PMDD may be 30-80 per cent.
✽ depressedMarkedly mood ✽ Significant irritability ✽ Significant tension ✽ Decreased interest in activities ✽ concentratingDifficulty ✽ Lethargy ✽ Big change in appetite ✽ Hypersomnia (excessive sleepiness) or insomnia ✽ overwhelmedFeeling ✽ Breast tenderness or swelling, joint or muscle pain, a sensation of bloating and weight gain
M
Managing PMS/ PMDD symptoms
According to Jean Hailes For Women’s Health, up to 30 per cent of women experience emotional and physical symptoms before their periods, often called premenstrual syndrome (PMS). Some of the common symptoms include anxiety, sadness, mood swings, bloating, breast tenderness and food
For some women, their period is heralded by more than the intoaresymptomsusual—theybesetbyaslidedepression
any women experience symptoms that signal the imminent arrival of their period each month.
PMDD causes
That time again
Other possible causes are thought to be brain structural differences or a history of stress and trauma, which can contribute to the production of inflammatory stress hormones.
However, studies have shown that PMDD sufferers may be more sensitive to normal hormonal changes throughout the menstrual cycle.
Log your symptoms
Keep a diary documenting your symptoms for at least two menstrual cycles to help identify triggers or a pattern of things that worsen your symptoms.
Relax
If you are suffering breast tenderness, drink less caffeine and switch to wearing a cotton bra. Reduce fluid retention by eating less salt. Manage stress by getting enough rest and sleep. Consider vitamin and mineral supplements Speak to your doctor or pharmacist before starting any new supplements. Vitamin B6 might have a small benefit for PMS. Magnesium may help with mood fluctuations and tension. Calcium may help with symptoms. Evening primrose oil may help with breast pain and swelling.
Other treatments include antidepressants, the oral contraceptive pill and hormone replacement therapies. Such therapies should be discussed with your doctor and preferably guided by a specialist.
However,cravings.even more debilitating is premenstrual dysphoric disorder (PMDD).
Owing to its cyclical nature, it can take years to be diagnosed with the condition.
Physical activity causes a release of “feel-good” hormones known as endorphins, which can help to reduce tension and low mood. These hormones act as natural painkillers. Aim for 30 minutes of moderate-intensity activity daily.
pursue enjoyable interests. If you feel as though you cannot control your stress levels alone, consider professional counselling and relaxation therapies such as yoga or meditation.
Maintain stable energy levels by eating small meals of lean protein and low-GI carbohydrates.
PMDD SYMPTOMS
Always read the label and follow the directions for use. **that does not involve the lunula (crescent-shaped area of nail bed). 1. Rejuvenail Consumer Medicines Information February 2021 [vA04-0]. ® Rejuvenail is a trade mark used under license from A.Menarini Australia Pty Ltd. Level 8, 67 Albert Ave Chatswood NSW 2067. REJ-AU-1535. Arrotex Pharmaceuticals, Cremorne VIC. ABN 30 605 552 234. All other brand or product names mentioned are trade marks of their respective holders. Copyright © 2022. All rights reserved. www.arrotex.com.au. CONSUMER-001960. Date of preparation: August 2022. AC-001927. Ciclopirox 8% w/w Easy to use, no filing required.1 Before* After * ylnonoitatnesepeR*r.Individualresultsmayvary. Healthy nail growth takes6-12months. To treat mild to moderate fungal nail infections**
variety of bodily functions and essential in your diet.
According to recent studies, some B6 formulations may accumulate in the body, especially when taken in high doses for a long time. Moreover, some people are unknowingly taking several supplements that contain B6, unaware it is even an ingredient.
health wise
Maybe
A
BAD FOR YOU Have
TOO MUCH GOOD THING MAY BE you been reluctant or embarrassed to tell your GP that you are also taking treatments from other practitioners? you thought it wasn’t relevant to mention that you’re also taking multiple over-the-counter you haven’t been game to discuss these with your pharmacist?
Goods Administration (TGA) regulates vitamins and supplements, too. Labelling must disclose ingredients and recommended daily dosage. Sometimes special health warnings are also required.
review, medicines-reviewhealthdirect.gov.au/home-visit
OF A
You may not goodmorewhatreckon‘medications’andover-the-counterconsidervitaminssupplementstobebecauseyouthey’rejustmoreofyougetinfood.Butmaynotalwaysbeaorsafething.Australia’sTherapeutic
It has long been known that deficiency can cause serious nerve problems (sensory neuropathy) and if your diet is inadequate, supplements may be recommended. It has also been noted that taking too much B6 over long periods may result in symptoms that are weirdly similar to deficiency. Now that’s confusing! Take note, but don’t be alarmed. B6 is safe when taken properly as directed. Indeed, it is also commonly used successfully in short-term treatment of nausea in pregnancy and premenstrual syndrome. But beware if self medicating.
A recent example of this occurred when the TGA revised labelling requirements for over-the-counter products containing certain forms of vitamin B6 (pyridoxine) in response to reported sideeffect concerns. The TGA has mandated that by next March, labelling reflects a lower maximum recommended daily dose, especially in children, and a warning about possible symptoms of toxicity continue to be displayed. The TGA will continue to monitor this.
If it’s all too hard to talk to your team about home medication
supplements and
✽ Read labels on all your meds and supplements. ✽ Write a list of everything you take and yourquestionsaskofteam. ✽ Be open with your professionals.healthcare
Dr Sa y Cockburn, GP
Vitamin B6 is important for your health. It is involved in a
toxic in high doses. Moreover, if you don’t read the label or discuss it with your pharmacist or doctor, you might not know what the risks may be.
re you sure there are no interactions or risks with all the stuff you areCantaking?you put hand on heart and say that you have really read the instructions on your prescription medications, or the labels on the nonprescription supplements, to be sure you’re following recommended dosage limits and not risking interactions?
It is important a trusted health practitioner (I, not surprisingly, suggest your GP) has an overview of who is treating you, for what, and, in particular, what treatments you are taking.
Modern healthcare is all about teamwork with you at the centre. But if the system is to operate safely and produce the best outcomes for you, there needs to be open discussion and trust within the team. Keeping information from your treating practitioners can potentially lead to serious health problems for you. If you don’t disclose to your team what you are taking, they won’t be able to advise on interactions or multiplication of potentially toxic ingredients.
Dosage limits and warning labels are put in place to keep us safe. But the recommendations don’t take into account that you might be taking multiple forms of an ingredient that could be
GIVES HER UNIQUE VIEW ON ALL MATTERS MEDICAL
The House of Wellness 77
Some people may say, ‘But B6 is a water-soluble vitamin, so surely you just pee out what you don’t need’.
MAKE SURE YOU DO YOUR HOMEWORK
a
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The House of Wellness 79 life
Bring more of nature's healthy and delicious bounty into your diet with recipes from a nutrition expert
e all know we should be eating plenty of plant foods, such as fruits, vegies, nuts and seeds. But many of us struggle to do just that.
with the release of her latest cookbook, Simple (Mostly) Vegan Kitchen The ingredients are readily available, many recipes take 30 minutes or less, and the meals can be consumed by even the youngest family members.
Plant-iful
W
“Plant-rich diets not only reduce our consumption of saturated fat (the bad fat), they also simultaneously increase our intake of unsaturated fat (the good fat), which is protective for our heart health,” says Ellie, the name behind popular Instagram account Elsa’s Wholesome Life.
TURNTOPAGE81FORTHISDELICIOUSRECIPE
Gold Coast nutritionist and dietitian Ellie Bullen is intent on making it easier for us
pieces
80 The House of Wellness
TO SERVE
• toasted sesame seeds
• vegan Kewpie mayo
TO SERVE cooked rice or noodles of your choice sliced spring onion sesame seeds
• 1 × quantity sticky maple and sesame eggplant (see recipe bottom right)
First, prepare the sticky maple and sesame eggplant. Then steam the bao buns according to the packet instructions, setting aside until cool enough to handle. Fill each bao with 1-2 small leaves of cos lettuce, 3-4 matchsticks each of cucumber and carrot and 3-4 pieces of sticky eggplant. Transfer the bao buns to a platter or individual plates, then top with a little vegan mayo, spring onion and sesame seeds. Serve while hot.
• 1 head of baby cos lettuce, leaves separated
• 8-10 fluffy bao buns (see tip below)
• 1 carrot, cut into matchsticks
•
• ⅓ cup
“Bao have always been one of my favourite things to order when I’m dining out, so I decided it was time to make them in the comfort of my own home.” maple syrup tamari 700g), into 5cm
•
STICKY EGGPLANT
MAKES 8-10
p
• finely sliced spring onion
•
is cooking, prepare the sticky glaze by mixing the ingredients in a small bowl. Once the eggplant is cooked, transfer it to a serving bowl. Drizzle the glaze over the top, then top with sliced spring onion and sesame seeds and serve with rice or noodles (or alternatively use in bao buns).
Look for fresh bao buns at your local Asian grocer. You can also buy them frozen, which means you will always have delicious bao on hand!
chopped
• 1 tbsp sesame oil • 1 tsp red miso paste • 1 tbsp sesame seeds • 2 tsp apple cider vinegar • 1 large or 2 small eggplants (about
• 1 tbsp
GLAZE 3 tbsp maple syrup 1 tbsp soy sauce
BAO BUNS WITH STICKY EGGPLANT
•
• 1 Lebanese cucumber, cut into matchsticks
Preheat your air fryer to 200C on the vegetable setting. Combine the maple syrup, tamari, sesame oil, red miso paste, sesame seeds and apple cider vinegar in a bowl. Place the eggplant in the air fryer and pour the sauce over the top to coat, then cook for 20 minutes. While eggplant
•
STICKY MAPLE AND SESAME EGGPLANT SERVES 4
• 1 cup frozen peas
• desiccated coconut
• freshly ground black pepper
• 100g baby spinach leaves
RASPBERRY RIPE
GREEN SERVES 1 • 1 large frozen banana • ½ zucchini, chopped • 1 cup oat milk • 1-2 medjool dates, pitted • 1 tbsp hemp seeds, plus extra to serve • 2 tsp matcha powder • 1 cup firmly packed baby spinach leaves • ½ cup crushed ice Place all the ingredients in a blender and blend for 30 seconds. Pour into a glass, top with some extra hemp seeds and serve.
• 1 large frozen banana
Edited recipes from Simple (Mostly) Vegan Kitchen by Ellie Bullen, published by Plum, RRP $39.99. Photography: Ellie Bullen and Rob Palmer.
• 1 vegetable stock cube
“Smoothies are such a staple in my diet as they are an easy, fast and filling breakfast option.”
• ½ tsp sea salt
TO SERVE
SERVES 1
• ½ cup crushed ice
to the boil. Add the pasta and cook according to the packet instructions. Add the peas about 1 minute before the pasta is ready, then drain and transfer to a large bowl.
• 2 tbsp olive oil
In a blender, combine the remaining olive oil, the soy milk, nutritional yeast and vegetable stock cube. Add the spinach, drained cauliflower and cashews and blend until smooth and brightPourgreen.thegreen sauce over the pasta and peas and toss to combine. Divide the pasta among bowls and top with the pan-fried broccoli. Scatter a few micro herbs over the top (if using), sprinkle with a little black pepper and serve with lemon wedges for squeezing over
• micro herbs (optional)
• 3 tbsp desiccated coconut
The House of Wellness 81 live we
• 1 cup raw cashews
MAC & GREENS
MATCHA
Place all the ingredients and 3 tablespoons of water in a blender and blend for 30 seconds.
SERVES 4
• 250g cauliflower, florets roughly chopped
• lemon wedges
Bring a large saucepan of water to the boil over high heat. Add the cauliflower and boil for 15 minutes or until soft and cooked through. Add the cashews about 1 minute before the cauliflower is ready, then drain and set aside. Meanwhile, place a second large saucepan of water over high heat, add the salt and bring
Heat 1 tablespoon of the olive oil in a frying pan over mediumhigh heat. Add the broccoli and saute for 5 minutes or until golden and crisp. Remove the pan from the heat and set aside.
“This creamy pasta sauce features spinach and peas to get those greens in, while the addition of pan-fried broccoli adds another dimension.”
• ½ cup nutritional yeast
• 1 cup frozen raspberries
• ½ cup soy milk
TOPPINGS (OPTIONAL)
Pour into a glass and serve with your choice of toppings.
• 2 medjool dates, pitted
• 500g pasta elbows
• 1 cup coconut milk
• 1 small head of broccoli, florets roughly chopped
• vegan chocolate chips
• 2 tbsp cacao powder
• raspberries
pOmit chocolatethechipstomakethisbabyandtoddler-friendly!
NEW
Enjoy supplementary to a varied diet for when energy and nutrient intakes may not be adequate. From 1 year of age.
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84 The House of Wellness live we
“One of my girlfriends asked me if I wanted to join her, so I signed up and did a training program that I found online,” Samantha says.
than 35,000km and completed runs on every continent.
During her first appearance, in 2017, she met husband Mark Wales. After welcoming son Harry, the couple returned for their second crack at the title, in the 2022 series, which MarkNotwon.one to slow down, Samantha is eyeing off her next challenge, which will be later this year when she runs more than 1600km across Nepal in support of the men’s health campaign Movember.
Endurance athlete and motivational speaker
“I started to make a new community of friends that I would join on weekend runs. It’s not this romantic story of ‘this was really easy’ — it was actually really hard — but I remember getting to the finish and feeling like anything was possible. It was a massive turning point in my life.”
“In 2010 I was the first woman to do what is called the 4 Deserts Grand Slam, which was four 250km desert ultramarathons in Chile, China, Egypt and Antarctica,” she says.
WORDS ERIN MILLER
Since that initial marathon, Samantha, 37, has covered more
Samantha had enjoyed cross country at school, but it was the first time she had pushed herself to complete an endurance event.
Go with the
D
PHOTO KORINEKMATT
Her commitment to endurance challenges has also seen her compete in two seasons of the television show Australian Survivor.
uring a year of saying “yes” to new experiences Samantha Gash found herself signing up to do a marathon.
Samantha Gash shares her top tips on stretching and how to successfully master long-distance events
flow
1Ankle circles Lift one foot off the ground and circle your ankle 20 times in each direction. For balance, put your hands on your hips as you complete the repetitions. Repeat on the other foot.
Do 15 repetitions on each side.
Do 15 repetitions on each side.
This move is to open up your hip flexors. Lie face down with your arms flat on the ground at shoulder height. Then kick your left foot up towards your glute and, as you twist your torso, rotate your leg so the left foot touches the ground on the right side of the body.
Samantha loves trail running and endurance events is getting out in nature. “The restoration you get from green spaces and being on the trail is so important,” she says.
Soak up nature
“Stretching is critical,” she says. “As you’re building up your running, whether you’re a beginner or an advanced runner, doing mobility training as a core component of your training program will keep your muscles strong and healthy. It will remove some of the tightness you create, too.”
Running isn’t just about your legs, it involves your core, too.
The House of Wellness 85
After Samantha and Mark competed on the 2022 series of Survivor, she eased back into life at home with hikes in the Dandenong Ranges in Victoria.“OnSurvivor I lost 12 per cent of my body weight and had significant muscle deterioration,” she“Sosays.afterwards I just got back to really restorative exercise. It was summer so I went hiking and it was about family connection and slowness.”
“A lot of people get nervous joining a group run, but the idea is it’s meant to be fun and we keep that as a point of integrity for our runs.”
Focus on the core
“I was actually quite an uncoordinated kid and I wasn’t very good at sports,” Samantha admits. “But I could kind of run, because it didn’t involve a ball!
“Post-run it will be more static holds and longer stretches, and that is to get that nice, deep stretch, particularly into the areas that really need it,” she says.
“If you’re really tight in your back, core and chest, it becomes hard to do the motion of running correctly. Mobility and stretch work is a way of being able to run more efficiently.”
Listen to your body
FANCY TRYING TRAIL RUNNING? VISIT HERTRAILS.COM
Get on to all fours on the ground and make sure you have a flat back. Lift your right arm and bend it, placing your fingertips at your ear. Then bring your right elbow down under your body and tuck it under your left arm, bending your left arm at the same time. Then stretch your bent right arm up into the air.
2twistsQuadruped
Warm up and down
3stretchScorpion
“The body works as a chain; it’s not just (about) running with your legs — you’re actually running with the strength that you hold in your torso and core,” Samantha explains.
One of the main reasons
“There is something so powerful and empowering about a group of women, of all different ages, running on the trails with their hydration vests, or hiking up the hills and bantering with each other.
“Running felt like more of a mental thing. Even if you don’t feel like you’re physically talented, if you can deal with a bit of discomfort and put one foot in front of the other then you can do it.”
Look at the whole picture
“We also do in-person group runs around Australia,” she says.
During the pandemic, Samantha and trainer Bec Wilcock established Her Trails, a holistic online training program for women looking to experience trail running.
Trystretchesthese
If you’ve always thought you’re not a sporty person, fear not, running might be the perfect pursuit for you.
“I thegettingremembertofinishandfeelinglikeanythingwaspossible.”
Give it a try
Samantha urges runners not to just focus on completing a run.
— Samantha Gash
Before each run, Samantha does dynamic stretching — moves such as leg swings or glute activation exercises.
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Permaculture
founder Nick Ritar says the key is to start small. “Don’t try to do everything,” Nick says. “You don’t want it to be a slog. If you make sure it’s an enjoyable experience, you’ll produce some lovely things to share with your friends and that’s when it lifts life to that next level.”
T
TAKE A FRESH APPROACH TO FOOD AND HARVEST THE BENEFITS WORDS PENNY HARRISON Growyourownway
The House of Wellness 87 live we
or a batch of mushrooms in the bathroom, there are plenty of innovative ways to grow your own, no matter how small yourMilkwoodspace.
he surge in vegetable gardening started when the pandemic did and has continued to rise steadily. A renewed interest in slow living, an increase in “green prescriptions” to combat stress and the skyrocketing cost of food are among the reasons why people are reaching for theirWhetherspades.it’s a handful of herbs on the windowsill, a beehive on the balcony
Lift the bag and ensure it drains well. Squeeze to ensure it is no longer dripping. When it has cooled down to body temperature, mix in spawn, using 10 parts straw to one part spawn.
Growing your own mushrooms can be simple and does not require a lot of space. All you need is a recycled food-grade tub or bucket, a starter (called spawn), and some kind of straw (such as organic sugar-cane mulch).
88 The House of Wellness live we
To keep your bees healthy and happy, position your beehive in a site protected from the“Morningelements.sun is great, but anything after midday and the sun is going to be too harsh,” Nick says. “The bees also need a good flight path to come and go as you don’t want to be walking through them every day.”Accessto fresh water and a good source of food (plants and flowers) are also essential.
“People can get preoccupied with measuring direct sunlight without realising that residual, reflective and filtered light can make a difference, especially when growing something like leafy greens, which don’t need copious amounts of sunlight. Of course, flowering and fruiting plants will need more sunlight.”
1
Put the mixture in your clean tub and seal the holes with surgical tape.
Nick says they make a great alternative to chickens if you’re really short on space. “They don’t need as much space as chickens and they are a quiet, gentle family pet,” he says. “Plus, they produce these very little protein-packed eggs.”
— Mat Pember
5
Whether you have a courtyard, a balcony or a windowsill, growing food in small spaces is going to present some challenges.
mushroomswayMakefor
Another option that is gaining traction is bees. “There’s actually a long history of keeping bees in the city,” Nick says. “One hive can produce 50kg of honey a year.”
The Little Veggie Patch Co co-founder Mat Pember says light is a big consideration.
“If you’re busy and can be neglectful of your garden, look at wateringself-pots.”
Mat says it is best to begin with easy-to-grow herbs and
Some people might feel uncertain about this process, but Mat says it’s simple. “There are no synthetic fertilisers or chemicals,” he says. “It’s just normal plants with a little bit of extra light.”
“You also need to think of the material it’s made from, as things like terracotta are porous and dry out super quickly,” he says. “And if you’re busy and can be neglectful of your garden, look at self-watering pots.”
3
“I’d encourage everyone to grow leafy greens, and early on in spring is a good time to start.”
Living colour
Inside knowledge
Space age
Flowers are not just pretty faces in our vegie patch. They actually play a pivotal role in enticing the good bugs needed for pest control and pollination. And, as Mat says, there are plenty of varieties you can eat. He loves nasturtiums, viola, cornflowers, marigolds and calendula, all of which are colourful, edible and great for striking a natural balance in your garden.
“Using artificial lights, you can actually grow food in the kitchen.”
Your choice of pot is another important element and Mat recommends choosing one big enough for your growing seedlings, especially as smaller pots will dry out quickly.
Drill holes around the sides of your tub. Place chopped-up straw in a grain-steeping or brew bag and submerge in hot water (60-80C) for an hour.
4
vegetables, especially those that have shot up in price.
If you are plagued by a serious lack of light, you can always take your gardening indoors.
Birds and the bees
Backyard chickens have been popular pets for many years now, but quails are quickly becoming top of the pecking order in city gardens.
You can source the horticulture LED panel and pots yourself, or you can invest in a starter kit.
Move your tub to a moist, environment,humidsuch as the bathroom, the side of your house or beside a pond (or mist the air regularly). And wait for your mushrooms to grow.
“One of the main things we tell our clients is to grow food as close to the kitchen as possible as it’s easier to access,” Mat says.
After several weeks, mycelium will start to grow, pushing the tape off and out through the holes.
2
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Embracing the health benefits of nature can be as easy as checking into some of the country’s most remote — and spectacular — properties
A University of Exeter study found those who spent at least two hours a week in green spaces were more likely to report good health and psychological wellbeing,
F
Get lost in a spectacular desert landscape with towering sand and clay formations and ancient dry lake basins. This park is home to artefacts dating back over 50,000 years, making it one of the oldest places outside of Africa to be occupied by modern humans. Our First Nations history is everywhere and there’s no better way to appreciate it than on a guided walk at the famous Walls of China with an Indigenous ranger or by taking the 70km Mungo self-guided drive by 4WD (check roads are open). Camp beneath the dazzling Milky Way or stay at the rustic Mungo Shearers’ Quarters, part of the park’s former life as a sheep station. visitmungo.com.au
ind yourself seeking green spaces during times of stress or illness? You could be acting intuitively. Countless studies show a strong connection between spending time in nature and improved feelings of wellbeing.
while University of Chicago research found those who listened to nature sounds could do more demanding cognitive tasks than those who listened to traditional urbanWhysounds.settlefor just two hours a week? Give your body (and mind) the wellness makeover it needs by booking a holiday dedicated to getting away from it all and reconnecting with the natural world.
90 The House of Wellness
Naturalconnection
NATIONALMUNGO PARK NEW WALESSOUTH
WORDS DILVIN YASA
The House of Wellness 91 live we To help rangetakedisconnectyoufromlife,theteamatthelodgewillcareofyourphonewhileyouthrowyourselfheadlongintoaofpursuits,fromhiking,e-bikingandwildlifewatchingtorecreationalexploration.
NORTHERN TERRITORY
The Northern Territory is full of remote accommodation options, but the Jatbula Trail, which can be booked through Australian Walking Holidays, takes in six days of some of the Top End’s most spectacular and remote destinations. Situated in the Nitmiluk National Park, this walk provides a deep exploration of the Arnhem Land escarpment and Stone Country, highlighted with magnificent waterfalls, crystal clear creeks and wilderness camping under the stars (hearty meals included). australianwalkingholidays.com.au
VICTORIA
OUTBACKRANGELANDSCAMP
Head out to this luxury six-tent camp at working cattle property Rangelands Station and you are not just booking yourself into a slice of remote Australia, but transporting yourself back to a time when the local residents were dinosaurs. Fast forward 95 million years and you can still connect with the same stark and stunning landscape the dinosaurs enjoyed, from the vantage point of your tent, set on a flat-top rise and powered by a solar battery system. See the footprints of a dinosaur stampede at nearby Lark Quarry Conservation Park and observe the night sky from your deck — or, perhaps, your shower with outdoor view.
rangelandscamp.com
Thousand Lakes Lodge
Gabo Island Lighthouse
LAKESTHOUSANDLODGE CENTRAL TASMANIAHIGHLANDS,
Going off-grid doesn’t necessarily mean roughing it. Oceanview Eco Villas, a clifftop property with two villas on the island’s coast, has more than 200ha of lush grounds to explore, including a sandy beach nearby. Five-star luxury merges with serious eco-cred, with features including solar panels, and furnishings made from local and recycled materials. Expect three-course dinners, cooked breakfasts and those all-important welcome cocktails. Across the island, dozens of walks are yours to conquer.
Some travellers shy away from cold climates; others thrive on it, using the crisp alpine air to propel them towards an endless array of nature activities. Thousand Lakes Lodge is situated in a region that was once a training base for Antarctic expeditioners, the World Heritage-listed Central Highlands region. To help you disconnect from life, the team at the lodge will take care of your phone while you throw yourself headlong into a range of pursuits, from hiking, e-biking and wildlife watching to recreational exploration. In the evenings, it’s all about sitting back and enjoying the crackling fire and the comforts of the nine-room lodge. thousandlakeslodge.com.au
It doesn’t get any more remote than El Questro, in the heart of the Kimberley — 80km north to south and 60km east to west. Accommodation options include the safari-style tents of Emma Gorge Resort, where you can fall asleep to the sounds of local wildlife. Activities include tackling the Emma Gorge trail out into the rugged red Cockburn Ranges, swimming in the natural pool at Emma Gorge Waterfall and cruising Chamberlain Gorge. Open April to October. elquestro.com.au
GABO ISLAND
ECOOCEANVIEWVILLAS
There’s getting away from it all, and then there’s Gabo Island, a 154ha island off the easternmost tip of the state, near Mallacoota, accessible by light aircraft or boat. Swim with the local seals, hike the island circuit or simply kick back and stargaze from the only accommodation on the island, the historic assistant lightkeeper’s cottage. Tours of the lighthouse can also be arranged. Plan your trip now for when bookings reopen next year. parkstay.vic.gov.au
EMMA GORGE RESORT EAST KIMBERLEY, WESTERN AUSTRALIA
WINTON, QUEENSLAND
KANGAROO ISLAND, SOUTH AUSTRALIA
oceanviewkangarooisland.com.auJATBULATRAIL
Jatbula Trail
Artisan stand mixer, $799, kitchenaid.com.au; Bananarama drink bottle, $64.95, and reusable cup, $54.95, kipandco.com.au sunshine
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A case of spring fever always brings fresh inspiration on the home front. Sunny hues and natural textures are sure to create positive vibes, while untamed florals and a little greenery will help welcome in the outside world
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CUSHIONS, FROM $165 BONNIEANDNEIL.COM.AUEACH,
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Emma Carey fell more than 4km to earth during a skydiving accident. Her memoir covers her arduous recovery and determination to now live life to the fullest. for LESSONSLIFE
3
Falk is visiting close friends in the town, but finds himself drawn to trying to solve the puzzle. Just like in her past novels, Jane has created characters that have plenty of depth and a story that will have you hooked from start to finish.
Shaun details his life journey from growing up in Adelaide to becoming one of the country’s most acclaimed comedians.
our nan used to bake for us,” he writes. “You bite into it and it takes you straight back to eating it when you were five or six years old.” His latest cookbook brings together his favourite cakes, biscuits, breads, pastries and desserts.
One of the first novels to be set in Sydney in a post-pandemic world, Diana Reid’s new offering dives headfirst into the themes of change, self-understanding and motivation. Sisters Eleanor and Charlie have a tight bond forged during a difficult upbringing with emotionally distant parents. When times are tough, they turn to one another for support. Eleanor is in the grips of a relationship break-up and questioning her career direction while Charlie is hoping to find her lucky break as an actor and enjoying a flirtation with her director. Set during a steamy summer, it is a searingly accurate portrayal of life in your 20s — making flawed decisions, trying to figure out who you are and what you want to achieve and learning some self-awareness along the way. Breathtaking writing you’ll devour.
Whip up a Victoria sandwich, ginger biscuits, hot cross buns or croissants. There are plenty of step-by-step images to guide you along the way and each recipe has helpful tips to make the dish become one of your family’s classics.
Sweet treats
BAKE
EXILES JANE (MacmillanHARPERAustralia)
Paul Hollywood (Bloomsbury Publishing) RRP $52
THE COUPLE UPSTAIRS HOLLY (MacmillanWAINWRIGHTAustralia)
Have you ever wondered what could have been when it comes to that first great love? Or, even, what you escaped? When Flynn moves in upstairs, newly single mum-of-two Mel is concerned he is the ghost of her ex. He looks, acts and even sings like her once lover. But her concern soon turns into obsession when his girlfriend, Lori, joins him. Boundary lines are soon broken between the two households when Lori starts babysitting for Mel, who gets caught up in the couple’s dramas, culminating in Lori’s disappearance. Has Lori fallen victim to foul play? This fourth novel from Holly Wainwright explores love, regret and the lengths people go to ensure that history doesn’t repeat. With each chapter told through the main characters’ eyes, it’s an absorbing read that will keep you guessing.
The editor of British Vogue opens up about going from being a working class refugee to being at the helm of one of the world’s most iconic fashion titles.
A VISIBLE MAN Edward (BloomsburyEnninfulPublishing)RRP$32.99
Shaun Micallef (Hardie Grant Books) RRP $34.99
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The House of Wellness 95
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Learn how to master the classics from chef and TV presenter Paul Hollywood. The Great British Bake Off judge shares his passion for baking and how it can invoke special memories from our lives. “We love the memory of something
SEEING OTHER PEOPLE DIANA REID (Ultimo Press)
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The much anticipated new book from Jane Harper is here, and it is a gripping read. Australian Federal Police officer Aaron Falk returns, having appeared in her previous novels The Dry and Force of Nature. Like the previous titles, Exiles sees Falk become embroiled in a criminal investigation against a rural backdrop. The mother of a newborn baby girl goes missing at a busy food and wine festival. But her disappearance is out of character and her family members are left with unanswered questions about what really happened to her.
their whole lives, so we need to work on finding ways to help them live out their later years in absolute comfort, finding happiness and joy wherever possible.”
“Every interview was enlightening to me, and we thoroughly enjoyed interviewing all our guests. Sexologist Chantelle Otten probably intrigued me the most and opened my eyes to many areas of sex within the older generation. I loved the ease and openness of how she spoke — totally destigmatising what really is a natural part of life and Lessonsageing.”
“It is importantso to listen to your body ownprioritiseandyourhealthandhappiness.”
“It’s a podcast that focuses on the good, the bad and the sometimes tough topics surrounding ageing and getting older. We like to explore the positive sides of ageing, what it’s like to have perspective and wisdom but also open up conversations around themes that should be more easily spoken about, but are sometimes seen to be a little taboo — like death and dying, including helping your loved ones to have a good death, and also destigmatising sex in your older years.”
Open conversations
LET ME TELL YOU SARAH MALIK AND CAITLIN CHANG
Sydney mothers Hayley and Sophie met when their babies were six weeks old. They formed a close friendship that led to them working together on this podcast that explores the challenges of motherhood. Topics range from postnatal depression to mastitis and baby first aid with a diverse range of guests.
PUMPED PODCAST HAYLEY FLOWERS AND SOPHIE LAVENDER
“I learnt so much from our guests. The saddest takeout for me came from Ian Smith, who
“I believe it is so important to listen to your body and prioritise your own health and happiness as we are never any good to anyone if we aren’t fit and healthy and happy ourselves. Don’t wait until it’s too late to get issues resolved like your hips, knees or eyes. Keep moving and being active, find time for yourself, find a project or hobby that you look forward to doing. Keep connected with people of all ages — we can learn from the young and they can learn from us.”
wi
Current challenges
learnt
Oldie Nickyco-hostGoodieBuckley
PODCASTSTALKING
Stay healthy
— Nicky Buckley
96 The House of Wellness live we
Keep discovering
played Harold on Neighbours He drove home the message that many older people (including himself) simply feel invisible, and I think it’s up to all of us to make a concerted effort to change this for as many elderly people as possible.”
“The cost of living now is really of great concern to our older Australians, and our aged care industry also needs a lot of work. Our elders have lived and contributed so much to society
AS TOLD TO ERIN MILLER
The SBS Voices podcast tells the powerful and raw stories of eight ordinary Australians. The two hosts cover a wide range of topics with the guests such as life as a migrant, class divides in Australian society and exploring sexuality. The frank and honest nature of the podcast really draws listeners in and it is refreshing to hear the guests share their family stories and the life events that have defined them.
A sphygmomanometer is a device used to measure what?
Margaret River Coastrek will be held on October 28. The 35km hike takes in a section of Western Australia’s famous Cape to Cape Track and encompasses all the highlights of the region — waves, whales and wildflowers. Coastrek events are held around the nation, so visit the website to register for 2023 treks now. coastrek.com.au
11
By road, approximately how many kilometres is Uluru from the city of Alice Springs 260km, 360km or
17
In Japan, what type of tree flower is considered the sign of the start of spring?
7
What chemical element in the periodical table has the symbol of “He”?
At which cricket ground in 1994, and against which team, did Australian Shane Warne capture his only Test bowling hat-trick?
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6
What’s on
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ANSWERS1.
marriage to Richard Burton none, one or two?
TIMEQUIZ
4
What name is given to the small scrub wallaby famously located on Western Australia’s Rottnest Island?
In which Australian film is the famous line: “That’s not a knife. That’s a knife!”?
OCTOBER
In which US state is the location of the dysfunctional town of South Park in the television animated comedy series South Park?
PAPERLESS INVITATIONSPOST
FABULOUS
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DECEMBER
NOVEMBER
Add some flair to your facial hair with a moustache for the month of November. The annual Movember campaign is focused on men’s health and works to raise awareness and assistance for men’s mental health, prostate cancer and testicular cancer. au.movember.com
Incorporating a few healthy habits into your daily routine doesn’t need to be difficult. The Fabulous app is a daily habit tracker that has planners to help you with writing to-do lists, monitoring your mental wellbeing and listening to daily meditations. Users can choose what area of life they need a bit of extra help with — including health, finances and relationships.
8
How many husbands did Elizabeth Taylor have between her first and second
Gather some family, friends or colleagues and host a Pink Ribbon Breakfast during the month of October to raise funds for breast cancer awareness. The money raised from the events is used for breast cancer research and clinical care for the 55 people who are diagnosed with breast cancer in Australia each day. nbcf.org.au
What ocean lies between Australia, Antarctica, Asia and Africa?
9460km?
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MelbourneagainstEngland;12.None;13.Eye;14.Cabbage;15.Colorado;16.Cherryblossom;17.“Ctrlbutton+V”;18.Eight;19.The Hague,Netherlands;20.Whoopingcough—CompiledbyWORDEDIT
3 APPS TO TRY
The House of Wellness 97
What month does the season spring start in the northern hemisphere?
In which country was actor, and former governor of California, Arnold Schwarzenegger born? CrocodileDundee;2.Helium;3.Quokka;4.Bloodpressure;5.IndianOcean;6.Citrus;7.Austria;8.460km;9.2300km;10.March;
Create your own digital invitations for any event you are busy planning. The app allows you to create, email or text the invitation, then track RSVPs. There are plenty of designs to choose from, with everything from kids’ birthday parties to weddings and baby showers covered. There is even a designer collaboration with Oscar de la Renta.
In which part of the human body is the retina, cornea and iris located?
ASK ANNIE Dementia Australia has created this app, which has self-paced learning modules, to help carers learn tips and tools to assist with caring for people with dementia. Australian filmmaker Nia Pericles, whose mother has dementia, has also provided family videos for the app to “provide real life experiences” that she hopes will assist others.
How many phases of the moon are in a lunar month?
Approximately what length is the Great Barrier Reef, stretching along the Queensland coast 1900km, 2300km or 2700km?
19
What is the keyboard shortcut action for the “paste” function on the majority of computers?
13
Get on your bike and spend a weekend exploring Victoria’s High Country from December 3-4 on the Mitta Valley Gravel Unravel ride. Riders can choose from a variety of courses that will cater for the more experienced rider as well as families cycling together. There is also an option to book a glamping tent experience as part of the weekend. mittavalleygravel.com.au
The disease pertussis is more commonly known as what?
1
What is the main ingredient in the food sauerkraut?
In which city is the location of the International Court of Justice, the principal judicial organ of the United Nations?
20
2
Grapefruit, lime and mandarins are commonly known as what type of fruit?
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10
11.MCGin
Climb mountains, breathe in the fresh air and raise awareness and funds for mental health training and programs. The Black Dog Institute’s Cradle Mountain Challenge in Tasmania from November 5-8 will take a small group on a wilderness trek with a local guide. blackdoginstitute.org.au
5
Careers coach
with others, then you may feel unhappy at work. Knowing your values can help you better understand what motivates you. You can then look for small, everyday ways to bring more of that into your current role or explore new career options that are better aligned with your values.
I want to have a career with more purpose but worry about having to take a pay cut to take on more meaningful employment. How do I make the move without going backwards?
Forge connections
EMAIL YOUR QUESTIONS
THEHOUSEOFWELLNESS@NEWS.COM.AUTO
WHAT ARE THE TOP FROMRESIGNINGTOTHINGSTHREEINEEDDOBEFOREMYJOB?
activities in an effort to improve culture if what people really want is greater flexibility or better communication around priorities so they can manage their workload. When in doubt, ask.
Q
Second, if you think change is possible in your current role, take the opportunity to negotiate with your boss. Right now, there’s intense competition for talent, so it’s a great time to ask for a pay rise or see if you can recraft aspects of your job to make it more satisfying.
2negotiatingConsider
Know your values
If you just need to get out of there, make sure you have the right support in place to help you navigate the job search. Leaning on good friends, recruiter relationships and a helpful network can make a big difference.
You could start by asking some good questions so you can better understand which elements of workplace culture are having the biggest impact, and then involve your colleagues in the design of interventions that genuinely make a difference. There’s no point in introducing more social
Having to start again is a really common fear but don’t forget, another company might give you the chance to take a step up rather than a step back. The best way to feel more confident about a career move is to identify a few ideas for what’s next and then take small actions to explore and learn more. For example, it helps to make connections with people working in and around your industry or profession, so they can help you understand more about where you could go and even show you how to get there. The more you learn, the less uncertainty there is, and that will give you greater confidence about what comes next.
1Identify the gaps
Q
KateweRichardson
I’m unhappy in currentmy job but am scared about having to start all over at another company. How do I conquer my fear of unknown?the
First, get clear on what’s missing in your current role and environment and what you actually want in your next role. Sometimes people get carried away with the idea of a pay rise or a shiny new gig without thinking through what they really want. It’s useful to think about how you define success and therefore what a good next step looks like.
Purpose doesn’t have to mean working for peanuts. It’s about finding ways to feel like you’re making a meaningful contribution, which is a lot easier if you know your values. For example, if one of your values is connecting with people but you’re stuck behind a screen all day without much interaction
3 Get support
Question
98 The House of Wellness live
Make a difference
YOU ASK, WE FIND AN EXPERT TO ANSWER
Many of my colleagues are stressed from burnout because of the past few years and the working environment culture has declined. Any suggestions on how we can improve things?
Q
