The House of Wellness Summer 2023 Magazine

Beauty queen Maria Thattil talks self belief, style, sexuality and diversity

ELLE FERGUSON

OLAY AMBASSADOR

more powerful* and effective than Retinol alone* to help reduce the signs of lines and wrinkles for YOUTHFUL skin

more powerful and effective than Hyaluronic Acid alone* to give skin a healthy RADIANCE

more powerful and effective than Vitamin C alone*

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

PUBLISHER Chemist Warehouse

HEAD OF SUDDENLY Ondrej Foltin

MANAGING EDITOR Fiona Welsh

EDITOR

Laeta Crawford

CREATIVE Pascale Clearihan

DESIGNERS

Sheridan Frawley Meisha Reynolds

SUB-EDITORS

Maureen Doyle, Joanne Trzcinski

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Rhiannon Pattison houseofwellness.com.au thehouseofwellness@ news.com.au

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

Information correct at time of going to print. AC-002620

PHOTOGRAPHY CAMERON GRAYSON STYLING DANIEL PACIOCCO HAIR AND MAKE-UP JADE KISNORBO

There is just no stopping Maria Thattil. From a stint as Miss Universe Australia to columnist, model, podcast host, diversity advocate and soon-to-be author, to say she is busy is an understatement. And it’s just the way she likes it, with her honesty and refreshing approach to life catapulting her into a new world where she is helping to inspire change.

“For me, I didn’t want to pick just television or just writing or a sole project. I always wanted to do all of it,” she reveals.

When it comes to developing a great mindset, you can’t go past the help of mentor Ben Crowe. In her chat with Ben, The House of Wellness TV co-host Jacqui Felgate discovers why tennis champion Ash Barty and Richmond superstar Dustin Martin have turned to him for advice, as he offers tips to help us all deal with life’s stresses.

We look at ageism and ways to challenge the stereotypes so you can enjoy a long life with respect, and model Onella Muralidharan puts a spotlight on vitiligo, a rare disorder that can cause your skin to lose colour.

Needing guidance for the year to come? Astrologer Teymara Wright reveals what’s in store for each zodiac sign when it comes to love, your career and health.

And get ready for your best summer yet, with our guide to skincare, faux glow tricks and healthy hair hacks as well as all of our regular health and lifestyle features.

In the glow Sunless tanning

Lock it in Healthy hair hacks

Forward thinking Future beauty

Getting cheeky Blush up on skills

Zest is best Citrus crush

Role model Spotlight on Onella Muralidharan

On trend

Summer days call for stylish ways to beat the heat. Look for sun-smart options with a cute but classic twist

WE LIKE Abbotson cover-up, $189.99, sheridan.com.au; Insulated stainless steel Core 1L infuser fl ask and sip lid, $89.90, madebyfressko.com; Abraham reversible bucket hat, $59.95, au.brixton.com

BLUE SKIES AHEAD

Whether you’re kicking up your heels or kicking back, the forecast this summer is cool and calm, with plenty of good cheer

WORDS PENNY HARRISON

THE POOL SMILEY, $99.99, SUNNYLIFE.COM.AU

EMERALD STRIPE, $39.99, SUNNYLIFE.COM.AU

OUTSIDE EDGE Kace outdoor dining bench 150cm in storm blue, $249, earlysettler.com.au

POOL RING

ROYAL TREATMENT

Dome hanging pot, $129, capradesigns.com; Twist glass candleholder, $24.95, gigiandtom.com.au; Table Talk conversation game, $37.99, milligram.com; Zafferano Balloton tumbler (set of six), $129, casaecucina.com.au

CHIC STAYS BY MELINDA STEVENS, $195, DYMOCKS.COM.AU

LINE THROUGH JUMPSUIT, $270, THIRDFORM.COM.AU

LUCIA MIST BEACH TOWEL, $99.95, ISLAINBLOOM.COM.AU

YOUR BEST SUMMER Skin savers

ENJOYING THE SUNSHINE DOESN’T HAVE TO COME AT THE EXPENSE OF YOUR SKIN’S HEALTH

The impact of ingredients

SWITCH UP YOUR MAKE-UP

Increased oil production and sweat are common summer skin concerns, so it’s important to choose make-up that will hold up in humid conditions. Using a sweat-proof primer and applying products with a lighter hand can reduce your base from going patchy in the heat.

WE LIKE No More Sweat Antiperspirant Face 50ml, $17.99; Maybelline Cheek Heat Blush, $15.49; W7 Rebel Blush Teach Me, $4.99; Flower Shimmer & Shade Eyeshadow Palette Gimme Gold, $13.99

While it’s great that Australians have developed a more nuanced understanding of skincare ingredients, it’s important to remember even the most buzzworthy products have their limitations.

YOUR BEST SUMMER: SKIN SAVERS

Popular actives, such as retinols, alpha hydroxy acids and lactic acid, are hero skincare ingredients because they react with the skin to promote a clearer, brighter and smoother appearance. Problem is, these ingredients tend to be just as reactive to external factors, such as UVA and UVB rays, which is why it’s crucial to protect your skin with adequate SPF.

WE LIKE CeraVe Skin Renewing Vitamin C Serum 30ml, $41.99; La Roche-Posay Anthelios Invisible Fluid SPF 50+ 50ml, $30.49

Consider sun sensitivity

Retinol use can increase sun sensitivity, as can fragrances, which is all the more reason to adequately protect your skin. UV rays are also able to penetrate through windows, which explains why motorists

are prone to sun spots and premature ageing on their hands. For this reason, daily SPF application is strongly recommended and touch ups have never been easier thanks to the rising popularity of facial spray formulations. This method of application has been a game changer for make-up wearers in particular.

WE LIKE Bali Body Face & Body Sunscreen Spray SPF 50+ 175g, $25.49

Make seasonal changes

Much like opting for lighter, airy clothing in the warmer months, skincare should be approached in a similar fashion.

All skin types tend to be less dehydrated in summer because there’s more moisture in the air and a lack of indoor heating in use, all of which mean the skin is less stripped of moisture compared to winter. As such, switching your moisturiser to a lighter formulation can prove beneficial to your skin.

WE LIKE Sukin Hydration Rehydrating Gel Cream 60ml, $20.99; JSHealth Balancing Vitamin Cleanser 100ml, $37.99; La Roche-Posay Toleriane Dermallergo Light Cream 40ml, $38.49

Bali Body Face & Body Sunscreen Spray SPF 50+ 175g Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for effective sun protection.

Gold dust

We might live in a sunburnt country, but no one should embody this quality.

Thankfully, advancements in sunless tanning make the process easy to apply and increasingly difficult to tell fake from natural.

WE LIKE St Tropez Luxe Whipped Creme Mousse 200ml, $35.99; SugarBaby Sun-Believable Instant Self Tan Mousse 200ml, $25.49

YOUR BEST SUMMER All-over glow

GREET THE NEW SEASON WITH LUMINOUS, BRONZY SKIN. WE SHARE JADE KISNORBO’S PRO TIPS FOR GETTING A FAUX SUN-KISSED LOOK AT HOME

Start off smooth

Even if your body has never made contact with fake tan before, it still needs proper exfoliation to achieve a smooth, even result.

right product for your skin type.”

If you want to look like you are glowing from within, consider products containing nourishing ingredients such as essential oils and hyaluronic acid.

YOUR BEST SUMMER: JADE’S ALL-OVER GLOW

You can do this by using an exfoliation glove or body scrub. Exfoliation can even begin before you step into the shower.

“I like to use a dry body brush to help exfoliate the skin while boosting blood circulation,” Jade says. “Just be sure to use the brush dry, as it’s designed to be used.”

Dry brushing involves a specific technique in which you begin at the soles of your feet and brush in long, quick, upward strokes towards the heart. Gradually move up the body, but avoid the neck and face as these areas of skin are delicate.

Add hydration

Glowy skin requires hydration, which is why moisturising your body is crucial. “What I love about summer body care is that you can look bronzed without the harmful sun,” Jade says.

“All skin types benefit from moisturiser; the key is finding the

“Don’t forget to moisturise your lips and dry patches of skin before fake tan application, as these areas are the first to show signs of patchy tan,” Jade says.

Opt for a tanning product designed for the face if you plan to bronze that area.

“Facial tanning drops can be applied directly to the face, or use two to three drops with a moisturiser, which helps to prevent a patchy result,” Jade says. “Be sure to wash your hands after each application to ensure no streaks.”

Amp up the glow

Many make-up artists will tell you a glowy base begins with glowy skin, but don’t feel discouraged if your skin is problematic or prone to breakouts. Something as simple as introducing a vitamin C product to your morning routine can help promote glowy skin, and is suited to all skin types.

The ingredient helps to promote radiance while fighting free radicals and fine lines, which is why the buzz product is the perfect addition to your summer skin routine. Just be sure to wear SPF when using it.

Match make-up with skin type

The key to glowy, bronzed make-up comes down to products and techniques that suit your skin type.

“When it comes to cheek products, skip the powder formulations this summer and opt for a liquid blush that gives you a more natural, radiant finish,” Jade says.

“You can also swap your powder highlighter for a balm, which gives a more youthful and nourished appearance to the skin. If you’re prone to shine, simply wear a mattifying primer along the T-zone, while those with drier skin should seek a hydrating and illuminating primer.

“To finish the look, you can’t go past a simple spritz of thermal water for the ultimate, natural glow.”

CLOCKWISE FROM OPPOSITE TOP LEFT: MCoBeauty Highlight & Glow Beauty Wand in Pink Glow, $27.99; Le Tan Uber Glow Gradual Tanning Lotion 250ml, $12.99; Avene Thermal Spring Water 300ml, $22.99; Maybelline Instant Age Rewind Instant Perfector 4 In 1 Matte Makeup, $29.49; Revlon Photoready Rose Glow Primer, $24.99; MCoBeauty Mega Balm All Over Ointment in Watermelon, $11.99; Manicare Dry Body Brush, $15.49; Le Tan Uber Glow Facial Tanning Drops, $17.49; Jergens Sweet Citrus Body Butter, $9.49; La Roche-Posay Pure Vitamin C Serum, $61.49; La Roche-Posay Cicaplast Lip Barrier Balm 7.5ml, $15.99

JADE KISNORBO, THE HOUSE OF WELLNESS BEAUTY EXPERT

Combat chlorine

Are you blonde? Perhaps you already know about the risk of your hair going green in swimming pools.

The unfortunate colour change is due to the copper in chlorine-treated water.

Perth hair colourist Kahla Heal says to combat the problem, create a barrier between your hair and the chlorine.

“Creating a barrier on the hair before entering the pool can help prevent the hair absorbing as much chlorine,” she explains.

“I’d recommend fully wetting the hair first and then putting a conditioner or leave-in treatment through the hair before entering any pools — don’t rely on a swimming cap.

“And it’s important to always wash your hair after swimming. If your hair does turn green, tomato sauce, of all things, can help to counteract and remove it.”

WE LIKE L’Oreal Elvive Colour Protect Purple Mask 250ml, $10.99

Pause before change

New season, new hairstyle? Hold on a second! Impulsive hair makeovers are fun in theory, but in reality can lead to regret and unnecessary hair damage, particularly if they involve a dramatic colour change or cut.

hacks

hair — and this is particularly a must when embarking on a hair lightening journey,” Hayley says.

your hair can turn an ashy, flat shade verging on purple.

The key, according to Carla, is to use trial and error to get the application balance right and avoid excessive use.

YOUR BEST SUMMER: HAIR HACKS

This is why a considered approach — which ideally includes the expert input of your hairdresser — is always best for any hair change.

Celebrity hairstylist and make-up artist Hayley Dutton recommends collecting hair inspiration from social media and sharing it with your colourist ahead of your appointment so you are both on the same page.

Better yet, book a separate consultation to give you ample time to develop a realistic, clear picture of what to expect from your colour or styling service.

Add strength

Summer can be brutal to hair — all that heat, humidity and time spent in water. To keep your locks glowing, set up a haircare routine that includes choosing the right products.

“A really good haircare routine circles around adding strength and moisture back into the

Look for a shampoo, conditioner and mask that cater to your hair type. Key words to look out for are “protein” and “plex technology”.

WE LIKE OGX Renewing Moroccan Argan Oil Extra Strength Penetrating Oil 100ml, $25.49

Go easy on the tools

With summer’s social events, our heat-based styling tools tend to get a workout. But the tools can actually harm your hair.

“My advice is to limit heat styling as much as possible and always use heat protectors prior to styling,” hairstylist and makeup artist Carla Dyson says.

She also suggests using a strong-hold hairspray when styling. “(That) will help your hair last longer and result in less heat due to touch-ups.”

WE LIKE Schwarzkopf Extra Care Keratin Heat Protect Spray 250ml, $11.39

Maintain your colour

Many of us lighten our hair to reflect a summery feel. But sometimes those blonde strands can turn yellow and brassy.

The way around that? Purple shampoo. Don’t be overzealous with the product, though, as

Did you know purple isn’t the only coloured shampoo (also known as toning shampoo)?

There is a range of hues to enhance the vibrancy of your coloured hair, with the products depositing coloured pigments in your hair each time you wash it.

“Even if you have dark hair, toning shampoos and conditioners can work a treat to neutralise unwanted tones, especially if you have some highlights in there,” Carla notes.

WE LIKE Fudge Clean Blonde Violet Toning Shampoo 250ml, $18.49

Don’t skip the trims

Summer might mean holidays, but if possible, it’s best not to take a holiday from your hair appointments.

“It’s really important to get regular trims if growth is your goal because hair growth requires a lack of breakage on your hair length and ends,” Carla explains. By skipping haircuts, “you’re contributing to more breakage and split ends, which can actually halt hair growth in its tracks”.

“Creating a barrier on the hair before entering the pool can help prevent the hair absorbing as much chlorine.”

— Kahla Heal

“A really good haircare routine circles around adding strength and moisture back into the hair — and this is particularly a must when embarking on a hair lightening journey.”

— Hayley Dutton

BEAUTY FORECAST

THIS SEASON’S LOOKS TAKE INSPIRATION FROM

NOSTALGIA WITH A HINT OF EDGY FUTURISM

WORDS CHARLOTTE BRUNDRETT

BANGS ARE BACK

Fringes in all forms have made a triumphant return. This season everything from wispy bangs to longer, layered side fringes and even chunkier micro bangs are being requested en masse at salons across the country. Before taking the leap yourself, consider what specific style you are after and whether it will suit your face shape. Also think of the upkeep it can require. Fringes often need more regular washes and trims from your stylist. One way to offset this is by using dry shampoo when your bangs start to get oily, extending the style between washes.

BEAUTY FORECAST FEATURE

WE LIKE

Lady Jayne Tail Comb, $4.49; Klorane Dry Shampoo with Oat Milk 250ml, $18.99

WE LIKE Kristin Ess Scalp

Purifying Micellar Shampoo 296ml, $16.99

’90S

Regular use of dry shampoo can contribute to product build-up in your bangs. To prevent this, use a clarifying pre-shampoo every few washes.

PARIS FASHION WEEK

Viral finds

Play with pastels

Cool tones of baby blue and silver are being used on the lids for a retro-meets-futuristic feel. “I love a soft pastel eye, and I think less is more, so focus on one feature colour and avoid overcomplicating it,” TV hair and make-up artist Jamie Minney says. “I love this trend because it’s simple for newbies.”

WE LIKE L’Oreal Color Queen Mono Eye Shadow 29 Ruthless, $13.49; Maybelline Lifter Gloss 002 Ice, $17.49

BEAUTY FORECAST FEATURE

BLEACHED BABES

One of the more polarising trends of summer is bleached brows. Used as a method to soften darker brows or to give the illusion of no brows at all, the trend can be achieved with concealer and setting powder.

WE LIKE L’Oreal True Match Concealer 1N Ivory, $19.49; Rimmel Wonder’full Brow Light, $13.49

TikTok is a mecca for viral songs, dances, and beauty products worth the hype. The latest to get the tick of approval is Got2b’s Farewell Flyaways Touch Up Brush, which helps tame stray baby hairs and frizzy flyaways for the ultimate sleek look. Bali Body’s new bronzing serum is another product gaining traction, which combines skincare and tanning in one thanks to its hydrating, tinted formula. In the skincare community, La RochePosay’s peptide serum is being praised for its ability to repair the skin barrier and soothe sensitive skin, while Hamilton’s Everyday Face is another viral hit, now available in a larger 200g size with a pump applicator.

Modern twist

Lips from the ’90s are trending, but with a modern twist — use matte products for a more edgy take and keep the centre bare. Apply a gloss for a more natural finish.

WE LIKE Rimmel Lasting Finish Lip Liner Cappuccino, $10.99

WE LIKE Bali Body Bronzing Serum, $29.95; Hamilton SPF 50+ Everyday Face 200g, $21.49; La Roche-Posay Toleriane Ultra Dermallergo Serum 20ml, $47.49; Schwarzkopf Got2b Farewell Flyaways Touch Up Brush, $17.99

Hamilton SPF 50+ Everyday Face 200g Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for effective sun protection.

@AMYSERRANO

MILAN FASHION WEEK

LONDON FASHION WEEK

Say hello to W7’s Shimmer Brick

Go for that Summer glow on the go with this bronzing compact, featuring 5 shimmering shades in one!

W7 Tip: For an all-over, bronzed glow, apply to the collarbones and shoulders!

Using a fluffy brush, simply swirl into the compact picking up all of the shades and apply to the cheekbones and temples - you want to target where the sun would naturally hit!

Brush up on your blush technique How to

Blush application has the power to lift, contour and highlight the face for the ultimate cheek glow

WORDS CHARLOTTE BRUNDRETT

Know your ABC

Best for all ages, including mature skin

The ABC method went viral on TikTok as an easy way to understand blush application. It’s about applying blush in the shape of letters. Etch “W” across the face for a sunkissed look. Apply “O” on the apples of the cheeks for a youthful glow. Or apply “C” on either side of the face for a lift. Editorial and celebrity make-up artist Carol Mackie is a big fan of blush and is happy to see its revival. “I love all the new blushing techniques — it feels like there’s a new one every week,” Carol says. “To blush can evoke a different feeling just by its placement. Each application is unique because I need to consider the face, client, show or shoot.”

Mid-tone matters

Best for those with full cheeks

One of the more interesting techniques to take off is mid-tone blush. This method involves a lighter blush used as a transition shade between undereye concealer and blush, creating a gradient effect that “marries” the colours in the mid-section of the face. Layering blushes will increase its longevity and intensity, and any formulations can be used. “Cream blush adds luminosity and is flattering on dry and mature skin because it’s hydrating and gives a radiant glow,” Carol says. “Powders can sometimes intensify dryness or fine lines, which is why I prefer a mineralised powder with iridescent pigment, particularly since it catches the sunlight beautifully.”

Define & drape

Best for those wanting to lift and contour

It was originally popular in the ’80s, but Carol noticed the draping trend making a comeback after she worked at a Kenzo show in Paris. “Lynsey Alexander created this look where blush took centre stage and wrapped around the eyes,” she says. “Since then, I’ve seen the trend replicated in so many different shades.” The more modern approach sees blush used in a similar vein to contouring, focusing on the outer lid and high points of the cheekbone for a lifted, modern appearance. Just be sure to stick to the same blush colour family to ensure the application looks seamlessly blended.

CHARLOTTE’S TOP FIVE

1 Nude By Nature Angled Blush Brush, $26.99; 2 L’Oreal Life’s a Peach Wake Up and Glow, $24.99; 3 Revlon Kiss Cloud Blotted Lip Colour Blush Much, $16.49; 4 MCoBeauty Cheek & Lip Tint in Blush Red, $11.99; 5 Flower Pots Powder Blush in Warm Wildrose, $13.99

MIDTONE CREATION BY @LD_MAKEUPARTISTRY

ABCS OF BLUSH BY @HUNGVANNGO

DRAPING AS SEEN ON ANOK YAI

DOWN TO EARTH

Shift your style gear to neutral with luxe hues that take their cue from Mother Nature. Think sandy beige, earthy red and accents of gold for seizing the sun-soaked moment

WORDS ANNA BYRNE

NEUTRAL TERRITORY

Bisou one piece in burnt orange, $185, bond-eye.com.au; Nude by Nature Touch of Glow Highlighter Stick Champagne, $20.99; Sun Spirit necklace, $199, murkani.com.au; Button-up linen shirt in off white, $199.95, scotch-soda.com.au; Brinda sandals in dark cognac, $180, wittner.com.au

HAT ATTACK ANYA TOTE, $235.96, SHOPBOP.COM

SEEING RED

Gold hoop earrings 35mm, $485, and single initial earring, $165, lukerosejewellery.com; Solange limited edition sunglasses, $280, ameyewear.com; Tia dress, $249, au.elkthelabel.com

RICO SWIMSUIT, $200, BOND-EYE.COM.AU

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE. WEAR PROTECTIVE CLOTHING, HATS AND EYEWEAR WHEN EXPOSED TO THE SUN. PROLONGED SUN EXPOSURE SHOULD BE AVOIDED. FREQUENT USE AND RE-APPLICATION IN ACCORDANCE WITH DIRECTIONS IS REQUIRED FOR EFFECTIVE SUN PROTECTION.

SUMMER LOVIN’

Bondi Sands SPF 50+ Coconut Beach Sunscreen Lotion 150ml, $12.99; Contrast bind one piece, $249, oroton.com; Ribbed tank, $69.96, rollasjeans.com; Mila poplin shorts, $59.99, cereslife.com; Risby sneakers, $229, au.elkthelabel.com

KANKEN HIP PACK, $89.95, FJALLRAVEN.COM.AU

MAKE A SPLASH

Take the plunge in the refreshing primary palette of the season. Look to bold blues, sunny yellows and uplifting green pared back with crisp white for a look that is effortlessly cool

WORDS ANNA BYRNE

THE BASE POOL TOP, $160, AND THE 90S RISE POOL BOTTOM, $100, FORMANDFOLD.COM

Parker limited edition eyewear in sky, $280, ameyewear.com; Brissa silver metallic snake embossed leather sandals, $220, wittner.com.au; Sally Hansen Miracle Gel Nail Polish Sea-Riously Cool, $13.99

Bondi Sands SPF 50+ Coconut Beach Sunscreen Lotion 150ml Always read the label and follow the directions for use. Wear protective clothing, hats and eyewear when exposed to the sun. Prolonged sun exposure should be avoided. Frequent use and re-application in accordance with directions is required for effective sun protection.

Try the NEW Swisse Ultivites

Our comprehensive formulas have now been boosted with even more Magnesium and vitamin D. Plus additional Zinc for men, and Biotin for women to support the health of Australians today.

ADD SOME SPRITZ

Zesty citrus shades will put a pep in your step. Get going with bursts of lime, orange and lemon for a look that blends sport with off-duty style

WORDS ANNA BYRNE

The Crossbody phone pouch, $189, maisondesabre.com; 2 Andalou Brightening Turmeric + C Y-3 square label cap, $120, adidas.com.au; 4 White organic split tee, $55, jag.com.au; Zerogrand Outpace 2 running shoes, $175, colehaan.com.au; Garmin Instinct 2 Surf Edition smartwatch, $599, rebelsport.com.au; 9 Zerogrand String backpack, $75, colehaan.com.au; 10 Hugo Boss In Motion 100ml EDT, $69.99; 11 CeraVe Hydrating Cream To Foam Cleanser 236ml, $19.99

Sunset

vibes

Be inspired by the natural wonder of fruity, woody and spicy fragrances for a night to remember

WE LIKE, CLOCKWISE FROM TOP LEFT Dior Fahrenheit 100ml EDT, $129.99; David Beckham Amber Breeze 100ml EDP, $49.99; Hugo Boss The Scent 100ml EDT, $99.99; Clinique Happy For Men Cologne Spray 50ml EDT, $79; Narciso Rodriguez Narciso Ambree 90ml EDP, $109.99; Giorgio Armani Si Intense 100ml EDP, $179.99; Chloe Nomade 75ml EDP, $139.99; Calvin Klein Eternity For Women Summer Daze 100ml EDP, $49.99; Issey Miyake L’Eau D’Issey Pure Nectar 90ml EDP, $79.99; Calvin Klein Obsession For Men 125ml EDT, $39.99

“There’s power in saying no to things that don’t align with you.”

Maria Thattil Full speed ahead

WORDS CHARLOTTE

When Maria Thattil last spoke with The House of Wellness she was in the throes of Miss Universe pageant preparations, going on to place in the international top 10.

Monumental as the experience was for Maria, becoming a pageant queen was never the end goal.

“It was never just ‘I want to be Miss Universe’; it was about how I wanted to reach and connect with people, and when I returned from Florida (where the global 2020 Miss Universe pageant was held in 2021, due to Covid) I had to navigate how to continue that goal beyond the pageant,” she says.

Since then, the 160cm multihyphenate has made continuous strides, juggling her commitments

as a magazine and online columnist with her sexual wellness digital series Getting Intimate and empowerment series Mind with Me, in addition to regular hosting and television appearances, including a role as a panellist on Today Extra and a stint on I’m a Celebrity ... Get Me Out of Here!, where she publicly came out as bisexual.

“The past year has been this fast paced, upward trajectory for me, and I’ve really focused on self-growth,” she says. “A year ago, I was so far in the closet I was bordering Narnia — and just reflecting on where I’m at now, I’m out and authentically myself.”

Maria is also learning to say no to things, a concept many of us struggle with.

PHOTOGRAPHY

CAMERON GRAYSON STYLING

DANIEL PACIOCCO HAIR AND MAKE-UP JADE KISNORBO

It’s been a whirlwind couple of years since the diminutive beauty represented Australia in the Miss Universe pageant and she has no plans to slow down

BRUNDRETT

“There have been so many times in my life where I’ve been told ‘no’ and to be out here doing it anyway is very affirming and motivating for me,” Maria says. “There’s power in saying no to things that don’t align with you. I had to remind myself that as lucky as I am to be in my current position, I’ve also worked really hard to get here.”

These days, Maria is far more comfortable broaching subjects such as sexuality, and she hopes by doing so, the conversation is less intimidating for others.

“When I think about sex and sexuality, it was something that wasn’t spoken about a lot when I was growing up, but I genuinely love talking about it — one, because it’s fun, and two, because it’s a beautiful, natural expression of being a human,” she says.

After dating was put on the backburner during Miss Universe preparations, Maria’s learning to prioritise her personal life again and is exploring a wider dating pool in the process.

“Since coming out, I’ve been able to date intentionally and connect with more humans that I’m compatible with and have a great time with, and I don’t think I would have been able to achieve that if my heart was closed and I was closeted.”

It’s a theme Maria explored as part of skincare company Olay’s Glow Up Your Own Way campaign which celebrated self-identity and featured both Maria and her younger brother, Domenic.

“The campaign spoke on our shared experience growing up as queer children of immigrants, which was such a special, personal experience for us and I really respect Olay using their platform to celebrate our story

“To be involved in WorldPride is a huge privilege … I’m reminded of how terrified I was a year ago to even come out.”

and for being so responsive and collaborative to our creative input,” the Olay paid ambassador says.

“This past year hasn’t been the easiest for me. I’ve had mental health struggles and my grandmother passed away, and the Olay team were always checking in, sending flowers, sweet notes and a mental health care package. Efforts like that really stood out to me.”

Maria is now gearing up for her appearance with Olay in support of the LGBTQIA+ community at Sydney WorldPride 2023 (February 17-March 5). She is

also an event Rainbow Champion for her contribution to the community. “To be involved in WorldPride is a huge privilege and when I see myself on the billboard promoting it, I’m reminded of how terrified I was a year ago to even come out.”

It’s a huge contrast to where Maria is at now, as she makes the final touches to her bold fashion looks ahead of the festival. The writer, model and diversity advocate doesn’t shy away from experimenting with style or beauty and has returned to her naturally dark roots after years of being caramel blonde. “I had convinced myself

for years that dark hair was unflattering on me and that caramel hair was more representative of who I am,” Maria says.

“It’s only now, after seeing footage of myself blonde and whitewashed on television, that I have realised my lighter hair didn’t come from a good place; it came from feeling that my dark features weren’t OK.”

Maria’s enjoying her healthy, bleach-free brunette hair for the time being, but she has far bolder looks in the pipeline, including a pixie cut or shaving it off in favour of a blonde buzz.

Maria, a member of the United Nations Association of Australia and a passionate South Asian trailblazer for greater diversity and representation. “For me, I didn’t want to pick just television or just writing or a sole project. I always wanted to do all of it,” she says.

“Now that I’ve featured in spreads and two magazine covers, it made me think about Indian Australian representation in traditional media. I was speaking at an event recently and asked the audience, ‘Can someone tell me the last time they saw an Indian woman

“I feel in my soul that I’ll do it at some point because they’re such powerful, assertive looks,” she says. “But I think I’ll need a few years to build up the confidence to do it.”

As for what’s next, Maria remains as busy as ever both on screen and off, as she prepares to make her acting debut on an undisclosed project and release her debut book in February.

“I’ve been busy working on my first book, Unbounded which is a self-help resource for people who wish to explore their own identity, free themselves from limiting beliefs and inspire change in their own life,” she says. It is clear this is just the start for

on the cover of a national Australian magazine or on prime time television?’ and everyone went silent.”

Maria hopes that by asking such questions and by having these conversations, Australia will become more comfortable and representative of its multicultural identity in the same way Maria has towards herself.

Unbounded by Maria Thattil is published by Penguin Random House Australia, RRP $34.99. Available for pre-order from penguin.com.au or in store from February 21.

“When I think about sex and sexuality, it was something that wasn’t spoken about a lot when I was growing up.”

THE NEW FRAGRANCE

Start your day theright way

FEELING SLUGGISH AND UNMOTIVATED WHEN YOU WAKE UP? TAKE INSPIRATION FROM HOW THESE EARLY RISERS SET THEMSELVES UP FOR THE DAY

BEN LUCAS

Personal trainer and Flow Athletic founder

I wake up early — 4.30am-ish — before my alarm. It is my favourite time of the day. I spend the first five to 10 minutes journaling, which looks like this: 'what do I hope to achieve from that day? What am I grateful for? And who do I need to connect with today and how can I make their life better?' This sharpens my focus for the day. Next, I will spend five minutes box breathing, which can be practised like this:

four counts in, hold for four counts, four counts out, hold for four counts. This settles my nervous system and makes me settled and aware. Generally, I have a 15-minute walk to work, during which I listen to a podcast or audiobook. Currently I am listening to an audiobook called It Takes What It Takes by Trevor Moawad, who, in my opinion, was one of the best mental coaches in the world.

ELIZA HAYWARD Yoga and meditation teacher and Divine Flow Yoga founder

My mornings are never quite the same — with two babies I can be up early or I could be given the sweetest sleep in. My husband and I will meditate in bed while still under the covers. Meditation is non-negotiable. It is a ritual that sets the tone of my day and for me as a mother it guides me to my centre. I relish the stillness and steadiness before the pace of the morning changes and then I am straight into connecting with my babies, changing nappies and clothes and doing the brekky routine with the family. Once I am ready for the day, or at least half ready, we are out the door for a morning walk to our local cafe in North Narrabeen (Sydney).

VIKKI WESTON

She SUPs founder and managing director

As soon as my alarm goes off 30 to 40 minutes before sunrise, I get myself straight on to my balcony to awaken naturally, enjoy the first light and check out the water conditions. I eat a banana and drink some water and

then it’s time to grab my stand-up paddleboard and head out. I take to the water and position myself in the best spot to be struck by the first rays of light as the sun comes over the horizon. I watch the colours evolve

and the surrounding suburbs come alive with people. When I return home for breakfast, I feel like I carry a secret — an experience no one else experienced that morning — and it stays with me for the rest of the day.

LUKE MCLEOD Meditation expert and Soul Alive founder

Even though I set my alarm to go off at 6am, most mornings I am woken up around 5.50am by my japoodle, Pikachu, wanting breakfast. After feeding her, I have a large glass of water with a drop of Siberian ginseng in it. I’ll put on my runners and gym clothes and walk down to the gym by 6.30am. I usually alternate my training between resistance and cardio workouts that go for around 45 minutes.

ASH LANE

There’s no such thing as a perfect morning routine. There’s only a perfect routine for you. So here’s mine — but look at it as a buffet and take what you like the taste of and leave the soggy salad behind. My day generally starts at 4am or 5am with an hour of work, which makes me feel accomplished and set up.

Then we head off for coffee and a family sunrise walk where I get stillness and gratitude. Then it’s home for school drop-off, with a podcast for some learning. This routine is what I’ve come to know and love and covers not only my values but gives me stillness, gratitude, learning, accomplishment and so much more.

Once I’ve finished at the gym, I’ll grab my large oat cappuccino and head down to the beach for a 10-15 minute meditation. I’ll then finish my meditation by taking a few moments to just look out over the ocean and remind myself of things I’m grateful for.

Nutritionist and fat loss coach at Ash Lane

The House of Wellness TV co-host Jacqui Felgate chats with mindset coach Ben Crowe

“Screw it, I’m a good person and I’m doing the best that I can.”

BEN CROWE

How did Ben Crowe, a boy from the outer eastern suburb of Nunawading in Melbourne, wind up as a mindset coach and mentor to some of the biggest names in Aussie sport?

Tennis greats Ash Barty and Dylan Alcott, surfing sensation Stephanie Gilmore, and Richmond Football Club

superstars Trent Cotchin and Dustin Martin are just some of the elite athletes Ben has mentored.

“I studied philosophy and anthropology at uni so I guess I always had a curiosity for wisdom and human behaviour,” Ben says.

Being in Ben Crowe’s orbit you realise he has something very special.

“Redefine success from that perspective and you no longer have to wait to be successful or happy,” he says.

The idea is to set some goals from that perspective, “and then just see what happens, with no guarantees or expectations”.

He just gets into your head (in a good way)!

Joining Nike in the 1990s, he mentored high-profile athletes, executives and coaches, helping them create a life that balanced achievement with fulfilment, and has also worked with everyone from special operations forces and teenagers to world leaders and the World Health Organization.

His philosophy is one that anyone can apply just as successfully as those at the pinnacle of world sport.

“Every human, no matter what age or profile, is on their own hero’s journey and gets distracted by the same things, be it the negative stories we tell ourselves or by uncontrollables or external interferences,” Ben says. “Learning to accept the

things we can’t control and accepting ourselves without any conditions is a universal truth, and the process is the same for all of us.”

Keen to adopt a more positive mindset and live a less stressful life? Ben has this practical tip.

“I could say to dial up acceptance, self-compassion and gratitude, but the very first step is belly (or box) breathing. It’s the quickest mind hack to tell the brain that everything’s going to be OK,” he explains.

He says when we are babies we breathe through our belly — it’s a natural state. “But when we’re anxious we’re up in our lungs, which has far less oxygen capacity.”

His No.2 tip is to practise selfcompassion and cut yourself some slack.

He uses the mantra, “Screw it, I’m a good person and I’m doing the best that I can”.

As we begin a new year, many of us have been setting goals, and Ben has this advice to help you achieve them. “Goals and dreams are a positive energy source,” he says. “Just don’t make them ‘expectations’, because you can’t control the outcome, and that becomes a negative energy source. And create a system or healthy habits to step out your goals.”

To counter this, Ben has created the Mojo Crowe app to help anyone deal with the stresses that life throws up daily.

The app came about after Covid and has already been a huge success. The pandemic gave him the time to ask, “what if we built a mindset course the whole world could access which replicated the same journey as Ash or Steph (Gilmore) or Cotch (Trent Cotchin)”.

“It’s designed to help someone own their story, embrace their weird and find their mojo,” he says.

“I’d like to say golf but that’s nothing but stressful,” he says with a laugh. “Hanging with my family and friends, listening to or playing guitar, surfing, hanging with my Molly dog, reading a good book and just trying to l augh every day.” And that’s advice we can all take.

before

make a to-do list, write a “to-be” list. He believes it is important to focus on the human being before the human doing.

He also suggests

you

Obviously, not everyone can have a mindset coach with them at all times.

So, how does Ben Crowe — the man who has helped so many people find their mojo — find his own happiness?

Weight Support with

How ageism can affect your health

NEGATIVE ATTITUDES TOWARDS OLDER PEOPLE ARE RIFE — AND THE IMPACT CAN SHAVE YEARS OFF YOUR LIFE

EXPECTANCY. BUT BY CHALLENGING THE STEREOTYPES, YOU COULD HAVE A HEALTHIER LATE ADULTHOOD

WORDS KAREN FITTALL

Half the world’s population is ageist against older people.

What’s more, the World Health Organization (WHO) notes, by the time a child turns four, they are aware of the common agerelated stereotypes that exist in our society.

And Australia is not immune to these stereotypes — far from it.

A 2021 report by the Australian Human Rights Commission (AHRC) found ageism is the most accepted form of prejudice in Australia, making it more pervasive than sexism or racism.

While ageism affects all adult age groups, advocacy campaign EveryAGE Counts is working to end ageism against older Australians.

“Unfortunately, ageism is rife and it’s highly tolerated,” campaign director Dr Marlene

Krasovitsky says. “So we just accept all those jokes that are made about being older without challenging them.”

Ageism refers to how we think, feel and act towards others or ourselves based on age. Dr Krasovitsky explains that when applied to older people, ageism comes from “really deeply held, negative assumptions about growing older — a stage of our lives that’s often associated with death and decline and dependence and being past the stage of being able to do certain things”.

She adds the media plays its role in perpetuating negative thinking. “(Attitudes are) influenced by the rhetoric we often hear in the media or in reports about older people being a drain on the economy or a burden,” she says.

How prevalent is ageism here?

Research released by EveryAGE Counts in 2021 showed 45 per cent of Australians aged over 50 had experienced ageism in the past year.

Additionally, the AHRC’s What’s Age Got to Do with It? report notes 90 per cent of Australians believe ageism exists, and 69 per cent of people who have experienced ageism in Australia have stereotyped others based on their age.

Thanks to something called “stereotype embodiment” you might have even done it to yourself. This is where you have internalised a stereotype automatically, simply because of the society you are immersed in.

UNSW School of Psychology research fellow Dr Natasha Ginnivan says from school age onwards, we continue to take in stereotypes about older age “at an almost unconscious level”.

“And then, as we’re transitioning into midlife, all of a sudden it becomes self-relevant — and so our own psychology about growing older can be bad for us,” says Dr Ginnivan, also an associate investigator with the UNSW Ageing Futures Institute.

It can be so bad, in fact, that, according to Yale University

research, older people with less positive self-perceptions of ageing tend to die 7.5 years earlier on average than people with more positive perceptions.

Ageism has also been linked to poorer physical and mental health and slower recovery from disability in older age.

Dr Krasovitsky adds that it can lead to greater financial insecurity and the health implications that go handin-hand with that. “It will also exacerbate social isolation and loneliness,” she says. “So ageism isn’t something to be trivialised — it has real health impacts.”

Why women have it worse

While ageism affects both men and women, it does so differently due to the way ageism and sexism often overlap. Research confirms that women’s status in society tends to deteriorate faster with age than men’s. This can have a number of serious knock-on effects, but for starters research shows that in the healthcare system it can result in older women receiving different access to treatments and care than older men.

has adverse effects on women from all walks of life.

“The stigma surrounding menopause only compounds this,” says Prof Hickey, whose Normalising Menopause paper has been published in the British Medical Journal

“I believe we need greater acceptance about menopause, as well as menstruation. We’re shamed for both of these things, which is not acceptable.”

Prof Hickey says we are also fed unhelpful myths about this life stage.

“The biggest myth regarding menopause is that it leads to

Ginnivan

United States studies report older men usually receive more thorough medical examinations, more follow-up, more evidencebased medical care, and more preventative care than women, according to WHO’s 2021 Global Report on Ageism

Professor Martha Hickey, director of gynaecology research at Melbourne’s Royal Women’s Hospital, says tackling the way we think about menopause is important to help address the impacts of gendered ageism.

“Gender-based ageism is a significant problem and

accelerated ageing. This is false. In an ideal world, menopause would be considered a normal part of ageing and of life for women.

“And evidence shows us that life in post-menopause is generally very positive, physically and psychologically. However we don’t hear about this very widely. We need to make some real changes in this area of medicine, starting with providing women with realistic information about what to expect. I think open discussion is also needed, as well as certain adjustments to workplace and medical therapies.”

“Our own psychology about growing older can be bad for us.” — Dr Natasha

What you can do

There are glimmers of hope that change is afoot. The release of the ageing reports by AHRC and WHO has shone a light on the issue and, in 2021, Australia had its first Ageism Awareness Day.

Dr Krasovitsky is encouraged. “We have a long way to go, but I think we have opened up the narrative,” she says.

WHO has identified three high-level reforms that can

it in day-to-day life, you can’t un-notice it, which gives you the window to challenge and push back against it.”

Dr Ginnivan says this last step is particularly important, especially if ageism dictates what we feel we can and can’t do.

“We’re living an extra 30 years compared to a century ago,” she says. “We have a much longer midlife, but it’s limited by expectations and attitudes.

The proportion of Australia’s population aged 65 years and over increased from 12.3 per cent to 15.9 per cent from 1999 to 2019.

Source: Australian Bureau of Statistics

reduce ageism. They involve policy and law, education, and bringing people together of different generations.

But Dr Ginnivan says there are things we can all start doing in our daily lives. She recommends the “ABC” method.

“The A is for awareness, so simply being aware that we’ve been socialised to view ageing in a certain way,” she says.

“The B is for blaming the systems of bias — things like the media and the cultural narratives that say, for example, it’s appropriate to give someone a birthday card that insults them about their age.

“And then C is for challenge. Once you become aware of ageism and you start to notice

And it’s like a muscle. The more you challenge ageism, the more confident you’ll become.”

Dr Krasovitsky agrees.

“At EveryAGE Counts, we’re encouraging people to have the conversation. If someone gives you a birthday card that portrays you as frail, forgetful or foolish, take a moment to think about the impact that’s had on you, and express that to the person.

“In an open and respectful way, start that conversation. Start calling out ageism and naming it for what it is, so we can all work towards ending it — or at least recognising it and finding a way to dismantle it.”

If you need help having that conversation, understanding what ageism looks like or responding to ageism when you encounter it, visit everyagecounts.org.au to learn more.

AHRC’s 2021 report into ageing shows the issue exists across the adult lifespan.

In the previous five years, 68 per cent of young adults (aged 18-39), 58 per cent of middle-aged people (40-61) and 64 per cent of older people (62+) were affected by it. But it’s experienced differently at different life stages.

While young adults typically experience ageism as being condescended to or ignored, middle-aged people are most likely to experience it as being turned down for a job.

And for older people, ageism often means being “helped” without being asked.

Think ageism is something that only impacts older Australians? Think again.

REDEFINING BEAUTY STANDARDS AND INSPIRING A LEAGUE OF AUSTRALIAN WOMEN IN THE PROCESS, LET'S GET TO KNOW

Onella

Muralidharan

When the 23-year-old from Melbourne decided to enter Bella Management's Unsigned Model Search Competition in 2021, she never anticipated winning, let alone securing a successful modelling career. So when both happened in quick succession, it solidified there was not only space for Onella in the industry, but also demand.

“Friends and family had encouraged me to pursue modelling for some time, but it took me a bit longer to come around to the idea because of preconceptions I had around my body image and my height,” Onella says.

The interior design student initially hesitated to pursue modelling because she didn’t feel like she reflected Australia’s restrictive beauty standards — and this had affected her self-confidence.

“So many factors played into my mind about why I couldn’t model. I’m a shorter, curvy, brown girl with a skin condition that’s incredibly obvious and I didn’t reflect Australia’s typical rigid beauty standards,” she says. “A lot of that conditioning led me to believe I wasn’t good enough.”

The turning point for Onella was when she decided to be less hard on herself and refocus on her health from a positive angle, nourishing and caring for her body rather than being fixated on being a smaller size.

“My family are Sri Lankan and in my culture there was always an underlying desire for me to be healed or to be made better.”

“It really shifted my mindset and gave me the voice and confidence needed to give modelling a try,” she says.

As well as challenging modelling conventions, Onella is helping put the spotlight on vitiligo, a rare disorder that causes parts of the skin to lose colour because of a lack of melanin. She has had the condition since early childhood.

“My skin condition was never something I was insecure about, but I still can recall memories of my mum doing her best to cover it up when I was younger and how much I hated the heavy feeling of body make-up,” she says.

Onella never experienced bullying because of her skin, and while she’s sure that contributed to her positive upbringing, she is also aware not everyone with noticeable or unique differences are afforded the same treatment, even in 2023.

“My family are Sri Lankan and in my culture there was always an underlying desire for me to be healed or to be made better. I tried so many treatments growing up: everything from herbs and oils to more conventional medical treatments like steroid creams and UV light treatment.”

Since she stopped treatment altogether in 2016, her vitiligo has become more apparent — not that it bothers her anymore. Instead she’s redirecting her energy towards completing her interior design degree while juggling modelling.

“I’m almost at the end of my degree and a lot of my classes have a focus on establishing a brand philosophy, and in order to do that authentically you have to figure out who you are as a person first,” Onella says.

“I want to make change and make a difference, no matter what I pursue. That’s been a goal of mine since I was a teenager and now I actually have the platform to create that change.”

In addition to becoming a role model for others, when Onella graduates, she plans to disrupt the interior design landscape by creating more affordable and accessible avenues for home design in Australia. She also aspires to use her visibility and platform to establish a more inviting and diverse space for aspiring Australian models.

ABOVE INSET: A beauty shoot with photographer Rich MacDonald and hair and make-up artist Julia Green.

RIGHT: Onella won Bella Management's Unsigned Model Search Competition.

Photo: ISKA Photography.

Thankfully, the industry is finally starting to become more representative and reflective of diversity.

“Recently I came across an Australian ad campaign featuring a model with vitiligo, which was such a special moment for me,” Onella says.

“I’ve yet to meet another model with the condition here, so while it’s great to be seeing more representation, I can’t wait for a time where I’m meeting and working with people that look like me.”

“Seeing more of the diversity and inclusion coming out of the fashion industry has been such a promising sign of things to come."

Onella models for Bonds Australia.

@ONELLA_AM

@ONELLA_AM

“Seeing more of the diversity and inclusion coming out of the fashion industry has been such a promising sign of things to come and it’s given me the reassurance that I’m exactly where I need to be,” she says.

DISCOVER

MORE ON HOW ONELLA IS CHANGING BEAUTY IDEALS

schoolEasing anxiety

The weeks before classes start can be challenging for our kids — especially those with learning issues. We ask the experts for tips to help make the transition easier

WORDS KAREN FITTALL

Whether it’s joining a new school or starting a new year at an existing school, the approach of term one can be stressful for kids.

But it can be especially anxiety-inducing for children with a learning disability, such as dyslexia, or a developmental disorder, such as autism or ADHD (attention deficit hyperactivity disorder).

“In returning to school for a new year, I take my hat off to children with dyslexia,” Australian Dyslexia Association president Jodi Clements says.

“As an adult, if you imagine having to return to a job after an extended break that showed up your weaknesses, I think many of us would simply walk away.

“So children are very courageous to keep doing it, particularly because every year the school curriculum becomes

more and more centred around literacy obtainment.”

Autism Awareness Australia chief operating officer Elizabeth Sarian says that for children and young people on the autism spectrum, the change a new school year brings can be the biggest challenge.

“It might be a change of classroom, a change of teacher or a change of school,” Elizabeth says. “It’s the idea of having to get used to and cope with something new that causes stress and anxiety for kids on the spectrum.” It can be the same story for kids living with ADHD, too.

No two children — or their challenges, needs and strengths — are the same. However, there are ways that may help you help your child at this time of year if they have a learning disability or developmental challenge.

Talk to their teachers

This is relevant whether your child is starting a new school, has a new teacher or has had a recent diagnosis.

“Some parents are reluctant to share their child’s dyslexia diagnosis with the school,” Jodi says. “But we always recommend doing so, so that you can work together to assist not only your child’s learning but to put some protective factors in place for their social and emotional wellbeing.”

Elizabeth agrees. “Parents may worry disclosing an autism diagnosis means their child will be treated differently, but if their teachers don’t know, they can’t support them.

“Having open communication with the teachers who have a role in your child’s school life will help to deliver better outcomes.”

Elizabeth adds it is also a good idea to provide your child’s new teacher with a “cheat sheet”.

“Not only do teachers have 30 unique personalities to manage in a class, every child on the spectrum is different,” she points out.

“A one-pager that outlines the things your child responds well to and what triggers them can be really helpful for teachers.”

Acknowledge your child’s feelings

“It’s important to let your child know that you understand returning to school may be stressful by recognising the experiences and struggles they’ve already had,” Jodi says.

If a diagnosis is new, reassure your child that things may improve moving forward. “For example, explaining to a child with dyslexia that the diagnosis and the specialist’s report will help you and their teachers work together as a team to support them may be helpful when they’re preparing to start another school year.”

Get organised early

Ensuring your child has everything they need to start the new school year with plenty of time to spare, rather than leaving everything to the last minute, creates calm and a sense of control and means one less thing to worry about as term one draws near. For children with autism, this might also mean getting used to uniforms and discussing returning to school well before the holidays are over. Using a calendar to mark off the days until school starts is also wise.

“It’s all about giving kids on the spectrum as many opportunities and as much time as possible to process things,” Elizabeth says.

Know

THE DIFFERENCE

DYSLEXIA

Dyslexia is a learning disorder that makes acquiring and using written language challenging. And it is common: at least 10 per cent of people in Australia have it. Learn more at dyslexiaassociation.org.au

AUTISM

Autism spectrum disorder is a neurodevelopmental condition that affects how people communicate and interact with others. It affects one in 70 people in Australia. The word “spectrum” in the condition’s name reflects how autism presents differently in everyone. Learn more at autismawareness.com.au

ADHD

Attention deficit hyperactivity disorder is Australia’s most prevalent neurodevelopmental disorder, affecting one in 20 children. It is characterised by patterns of inattentive, impulsive and hyperactive behaviour, often accompanied by challenges with regulating emotions. Learn more at adhdaustralia.org.au and adhdfoundation.org.au

Practise school routines

Routines can be particularly helpful for children with ADHD or autism, but the Christmas break has likely caused them to shift. A few weeks before school starts, re-establish and practise school routines, including before and after school regimens, as well those around bedtime and wake time if they have changed over the holidays.

Visit school before term starts

It is particularly important to organise this for children on the spectrum. “It gives your child the chance to walk around and familiarise or re-familiarise themselves where everything is,” Elizabeth says.

“Take photos so you can create a visual story at home to remind them what the upcoming year is going to look like. The more time you can invest into things like this before a new school year starts, the more comfortable your child will be.”

Source: healthdirect.gov.au

Up to one in 10 people in Australia have a learning disability. The most common ones are dyslexia,dyscalculiadysgraphia, and dysphasia.

WITH THE RIGHT TOOLS YOUR CHILD WILL BE COOL WITH SCHOOL

Too much of a good thing

POSITIVE REINFORCEMENT CAN BOOST EVERYTHING FROM YOUR WORK PERFORMANCE TO YOUR OUTLOOK ON LIFE. BUT PROBLEMS MAY CROP UP WHEN IT’S USED EXCESSIVELY

WORDS CHARLOTTE BRUNDRETT

What is toxic positivity?

By its very definition, positivity should epitomise optimism and all things that are upbeat, but it turns out that you can actually have too much of a good thing.

“Optimism can help people move forward and encourage motivation, but when it becomes excessive it’s like any other bias,” psychologist Trisna Fraser says.

“Just as someone with a negative bias may not see opportunity, someone with a positive bias may overlook risk. Whereas a healthy approach to positive thought is one that’s able to accommodate nuance. It’s flexible enough to be able to acknowledge and process more challenging emotions and situations.”

The pandemic’s role

While the concept of toxic positivity isn’t new, it became a buzzword in response to the wave of social media posts reminding everyone to stay kind and practise good vibes in the midst of the pandemic.

“A key characteristic of toxic positivity is the belief that certain emotions like sadness, guilt and anger are bad and should

be avoided, even if they are appropriate to certain situations,” Trisna says.

University of the Sunshine Coast senior lecturer in psychology Dr Rachael Sharman says the main issue is how it is used. “If positivity is being used to cover up or deflect from real problems that need solving, it is no longer adaptive or functional — quite the opposite, in fact,” Dr Sharman says.

Not all bad news

Excessive positivity isn’t necessarily bad for you. “It’s difficult to draw a line here, as people who are positive to the point of delusional optimism still typically report better life outcomes than those who are more realistic, let alone pessimistic,” Dr Sharman says.

“Where people run into problems is when they let their delusional optimism actively ignore problematic issues that really need their attention and action.”

Blunt can be best

The idea of positivity used as a deflection tool was explored in TV teen drama Euphoria, which

highlighted the rampant toxic positivity within influencer culture. The character of Kat, realising she isn’t OK, is met with a visual representation of all the influencers she follows, who dismiss her concerns and tell her she “just needs to love herself”.

Of course, just loving yourself can be an overly simplistic solution to life’s challenges — plain speaking can often be a better option.

“You don’t go to an accountant expecting them to fudge figures to make you feel better,” Dr Sharman says. “There’s a time and place for blunt, factual information, and a time and place for finding a silver lining amongst that blunt advice.”

What you can do

Dr Sharman says people are sometimes not aware they are being toxically positive until someone points it out. “So if your spouse, employees or friends are warning you that you are turning a blind eye to issues you need to tackle, it’s time to take notice.”

And what if you would like to help someone you think has a toxic positivity mindset?

“Query the person who is insisting everything is fine in the face of overwhelming evidence it is not,” Dr Sharman says. “Ask them to outline and detail the evidence behind their belief that ‘everything is awesome’.”

If your concerns are met with denial or unwillingness to respond to reason, Dr Sharman recommends you distance yourself from that particular person or organisation.

“And I would give exactly the same advice in the case of feeling overwhelmed by excessive negativity,” she says.

Breast milk is best for most babies. Infant formula is a healthy alternative if needed. Retail quantities only. Limits apply.

CHECK YOURSELF OUT

WORDS LIZ M c GRATH

How many of us can honestly say we look after ourselves in the same way we care for our kids, jobs, homes and, yes, even pets?

For some of us, that means we are ticking time bombs, needlessly putting our health at risk.

A 2021 study by researchers at the Dobney Hypertension

Centre in Perth found almost 60 per cent of Australians who have high blood pressure — one of the biggest risk factors for stroke, coronary heart disease and chronic kidney disease — are not receiving treatment, and some don’t even know they have it.

“Our physical and emotional wellness is so important because it shapes nearly every aspect of everyday life,” naturopath Chloe Chivers says.

“Through regular wellness practices, and by having an annual health check-in to track how we’re doing, we can restore balance in our bodies and mind.”

Sydney GP Dr Michela Sorensen says a yearly check can not only help prevent certain diseases and illnesses, it also encourages us to make positive health changes.

“In the same way that we give our houses a spring clean, the warmer weather is a great time to do the same for our bodies,” Dr Sorensen says.

through symptoms, giving you important feedback, telling you when things are out of balance and need some attention,” she says.

“Common signs things might not be right can include intense premenstrual symptoms and period pain, really heavy periods, always feeling tired or stressed,

1General health

Go to your doctor and have a “top to toe” health check.

Your GP is the first port of call for preventative care and can decide whether you need to see a specialist about any particular problems, Dr Sorensen explains.

A general check-up usually involves speaking to your GP about your medical history and lifestyle, including your diet, physical activity, alcohol intake and smoking history, and whether you are showing any worrying medical symptoms.

“We check your height, weight, abdominal circumference and blood pressure, and look at sleep patterns, energy levels and exercise habits,” Dr Sorensen says.

“Other checks include bowel habits, whether you get headaches or dizziness, how your menstrual cycle is tracking and whether you’re showing signs of being perimenopausal.

“We check whether you’ve had your screenings for bowel cancer, cervical and breast cancer for women, and prostate cancer for men, and we look at your skin.”

Chloe says annual blood tests are also an insightful way to track trends in your health.

2Eyes, teeth and hearing

Specialist eye checks aren’t only about your vision. Optometrist Harry Melides says they can also pick up a host of health problems.

“Not only macular disease, but diabetes, and whether you’ve had a stroke, glaucoma — certain systemic diseases like that show up when we look into the eyes,” Dr Melides says.

Regardless of how you feel about your overall oral health, it is also important to see a dentist regularly, with preventative dental the key to protecting your teeth, says the Australian Dental Association, which suggests a check-up at least every 12 months.

And, if you have hearing loss or think your hearing may be damaged, ask your doctor to refer you to an audiologist.

“Summer also tends to be the time people start a fitness kick, which is great, but it’s a good idea to see your doctor first.”

And summer or not, it’s important to listen to what your body is telling you, Chloe advises. “Your body talks to you

depression, insomnia, constant headaches, gut troubles like constipation, diarrhoea, bloating, bad breath and indigestion, and recurring infections like thrush, urinary tract infections and colds.”

Here are the annual check-ups to consider.

“Ask your GP or naturopath to check your complete blood count, kidney and liver function, thyroid hormones, cholesterol profile and your iron, vitamin D, vitamin B12 and folate levels, and your fasting blood glucose levels,” she says.

“Your body talks to you through symptoms, giving you important feedback, telling you when things are out of balance and need some attention.”

— Chloe Chivers

3Mental health

Psychologist Donna Stambulich says protecting your mental health is easier than you might think, but you need to take time to listen to your body, thoughts and feelings.

“With summer comes more social outings and more opportunity to break good habits,” Donna says. “But you can enjoy everything the summer and holiday season has to offer without compromising your mental health.

“If you notice changes to your appetite, sleep, motivation levels, your enjoyment in things, or find yourself becoming irritable or having difficulty concentrating, these can be signs that you’re not running so well.

“If these symptoms last more than a couple of weeks or start to impact your day to day functioning, then maybe it’s time to reach out for professional help or a trusted friend.”

How to GET FIT

If your yearly health check involves setting up a new fitness routine, set specific and achievable goals, 20FIT Australia co-founder and director Imogen van Haagen suggests.

“When coming out of a winter slump and creating a new fitness regimen in the summer, it’s really important to start with marginal gains,” Imogen advises. “Rather than saying I want to lose weight,

aim for an achievable half a kilo a week.

“And find a physical activity you really enjoy, that makes your heart sing. If you’re someone who hates the gym, then doing that is going to be like climbing a mountain.

“You might prefer to be out in nature — so try walking by the beach or around a lake, or trek through the hills. Aim for 20 minutes a day and build on that. Don’t overdo it. Just get those endorphins going and you’ll feel great.”

LIFESTYLE CHECK-IN

“Are you having lots of fresh seasonal foods with plenty of lean protein, good fats, fruit and vegies and filtered water? Are you getting enough restful sleep each night? Is there enough balance in your life? Book yourself a massage, spend time in nature, or journaling or reflecting, and with the people and animals you love.”

— Chloe Chivers

ways to 5

embrace a plant-based diet

THINKING ABOUT ADOPTING A MEAT-FREE DIET? HERE’S HOW TO MAKE THE TRANSITION

WORDS ALEXANDRA FEIAM

Agrowing awareness of the health benefits and planet-friendly nature of plant-based diets is making them more popular than ever.

According to Roy Morgan research, about 12.1 per cent of Australians followed a vegetarian (or almost vegetarian) diet in 2019, up from 11.2 per cent in 2014, and 9.7 per cent in 2012.

“Plant-based diets can be an incredibly healthy way to eat, especially if it is in alignment with your values,” psychologist Patrea O’Donoghue says.

Your overall health can improve when eating a plantbased diet — cholesterol levels can decrease and you can expect better blood glucose control and a lower risk of chronic diseases such as heart disease. It can also be a great tool for shedding extra weight.

Nutritional scientist and dietitian Dr Joanna McMillan says one of the biggest health improvements you may see is in your gut and this has wider health implications. “Your gut really is central to physical and mental health,”

Dr McMillan says. She adds a well-functioning gut maintains healthy levels of bacteria and kills toxins in the body.

“Seventy per cent of your immune cells are found in the gut … and your gut microbiome communicates with these cells, influencing immune responses,” she explains.

But not all plant-based diets are born equal. “Lollies and cake are plant-based at the end of the day,” Dr McMillan says.

“But if you choose to include more wholefoods like vegies, fruits, nuts, seeds, legumes and wholegrains, then your health will almost certainly benefit.”

Keen to switch to a plant-based diet?

These tips may help smooth the way.

ENJOY A TASTY “BURGER” WITHOUT MEAT OR BREAD

1Start slow

Rome wasn’t built in a day, and neither is an effective plantbased diet. Dr McMillan suggests you start the process slowly and adopt a “flexitarian” approach.

“Make changes slowly with whatever diet you want to switch to,” she says. “I emphasise that you can get the benefits of plant foods while still including some quality animal foods. Most people find this flexitarian style of eating much easier to follow.”

The more extreme your change in diet, the harder it can be to stick with it. Dr McMillan says don’t think you have to be 100 per cent plantbased. “Rather, focus on including more plant foods, along with your animal foods, while cutting back on ultra-processed foods,” she advises.

2

Prepare for cravings

When cutting out animalbased foods, expect an increase in cravings. “Cravings can be triggered by seeing, imagining or smelling the food you once enjoyed,” Patrea says. “Being trained in mindfulness can be a great strategy to notice your cravings and just allow them to pass.”

3

Make smart swaps

Replacing animal products with plant-based options doesn’t have to be a challenge.

“Use more legumes like chickpeas, beans and lentils,” Dr McMillan says. “Soy is your friend — tofu (made from soybeans) gives calcium and protein and is a terrific inclusion in meals as a swap for meat.”

Meal prepping is a great way to stay on top of your diet.

Patrea recommends checking out recipes online and experimenting with different meal ideas. “Find some local plant-based cafes, restaurants and online sites for inspiring simple meals to prepare at home.”

4Increase your vitamins

Although you may be increasing the greens in your diet, which can improve your iron levels and overall gut health, you may miss out on other key nutrients.

“Some nutrients are only found in or are best absorbed from animal foods,” Dr McMillan says. “For example, vitamin B12 and the long-chain omega-3 fats are only found in animal foods and so need to be supplemented if you are 100 per cent plant-based.”

You may also lack vitamin A and choline, which are derived from animal foods, and need to up your protein intake. To compensate for a lack of vitamins in your diet, consider taking supplements, with the advice of a health professional.

5

Expect to slip up

Changing habits can be difficult, so prepare yourself for the hard days and how to handle them. “Be mentally prepared that it might be hard,” Patrea says. “Sometimes having someone to support you through this can be helpful.”

GRILLED MUSHROOM AND TOFU VEGIE STACK

This plant-based meal is glutenfree, dairy-free and nut-free, plus gives you a daily serving of vegies and protein.

MAKES 4 STACKS

• 1 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• 400g firm tofu, drained, sliced into 4 and patted dry with paper towel

• 8 portobello mushrooms

• 1 baby eggplant, sliced lengthways

• 1 zucchini, sliced lengthways

• 1 red capsicum, sliced

• 1 small sweet potato, thinly sliced

FOR THE PESTO

• 1 bunch of fresh basil

• 1 garlic clove

• black pepper

• half a lemon

• 60g vegan Parmesan

• 50g walnuts

• ½ cup extra virgin olive oil

• salt to taste

To make the pesto, place all pesto ingredients into a food processor and blend until smooth. Store in the fridge for later.

Mix the oil and vinegar together. Brush the tofu and vegies with the mix. Heat a chargrill plate and grill the tofu and vegies until golden brown.

Layer one mushroom on the bottom of each plate, then layer vegie slices and tofu on top. Drizzle pesto over the vegies and tofu, then place another mushroom on top to create a “burger”.

LEARN WHICH PLANT-BASED DIET BEST SUITS YOU

*Average 20g protein per serve for Shakes, Soups and Desserts. Bars contain 20g–20.8g protein per serve. Protein Plus Shakes contain 28g protein per serve.

OPTIFAST VLCD is for the dietary management of overweight and obesity and must be used under the supervision of a healthcare professional.

® Reg. Trademark of Société des Produits Nestlé S.A. Nestlé Healthcare Nutrition, a division of Nestlé Australia Ltd, 8 Nexus Court, Mulgrave VIC 3170, Australia. For more information call 1800 671 628.

Change of life

It is a natural process, but menopause is not a frequent topic of conversation. And when it is, it is not often spoken about positively.

Altered female hormones trigger perimenopause and menopause, resulting in various symptoms — including anxiety, mood swings, brain fog, hot flushes, heightened stress and lowered libido — which can start years before periods stop and continue after.

In traditional Chinese medicine, menopause is known as the “second spring”, a time of wisdom and renewal. While it can be a frustrating and confusing life stage that significantly affects your life, you can take steps to manage symptoms — and the chances of developing chronic conditions, too.

Get moving

Stress triggers a release of cortisol, which can trigger fat to be laid down around the abdomen. Regular exercise can help you maintain a healthy weight, improve your quality of life and reduce stress and anxiety. Aerobic exercise is excellent for cardiovascular health and contributes to a healthy weight. Regular exercise also reduces the likelihood of heart disease, type 2 diabetes and cancer, and reduces stress. Choose something you enjoy — you won’t do it if it’s a chore.

Maintain muscle

Weight training is essential. Lifting weights helps retain muscle strength. This helps to support bone health, joint flexibility and better balance (which may help reduce falls), control weight, reduce body fat, improve posture and boost selfconfidence and body image. It can also aid in healthy sleep.

Make healthy choices

Now it is more vital than ever to nourish your body. Stick to the 80:20 rule when you can — focus on healthy eating but occasionally enjoy the odd glass of wine or sweet treat.

Try to cut down on sugary foods and drinks as they can cause a spike in blood sugar

before causing a dip — and when the drop is drastic, your hormones will be affected.

Consider switching to plant foods and plant milk products instead of dairy. Soy products contain isoflavones, similar to estrogen, and may help ease symptoms. They can also provide calcium for healthy bones and teeth.

Try to choose seasonal local produce and choose organic when you can to reduce the intake of chemicals.

Herbal healing

The world’s cultures have used healing plants as medicine for centuries. The World Health Organization recognises that 80 per cent of the world still uses traditional medicine. Traditional herbs used to treat menopause symptoms include:

• Black cohosh and ashwagandha to ease hot flushes and night sweats.

• Horny goat weed, tribulus and ashwagandha to promote a healthy libido.

• Ashwagandha and schisandra to improve resistance to stress.

• St John’s wort, on its own or with other herbs, to ease menopausal symptoms including anxiety, irritability and low mood.

Always check with your health professional. If you choose to follow this guide, remember, it is all about consistency and don’t expect benefits overnight.

Ravinder Li y

Nutritionist and Complementary Medicines Australia communications manager

Eat smarter

Include plenty of vegies and fruits. Each colour provides different nutrients.

Opt for healthy protein — nuts, seeds, soy products, legumes, oily fish, seafood, eggs, nut butters.

Eat more omegas, such as oily fish, nuts, seeds.

Go fibre-rich. Whole grains, nuts, seeds, vegies, fruits, beans and legumes feed beneficial probiotics in the gut.

Consume foods rich in probiotics, such as sauerkraut, kimchi, kefir and yoghurt.  6 Go low in sugars. Get natural sweetness from seasonal and dried fruits such as plums, apricots, peaches and mangoes.

Eat less saturated fat. This means less meat and, especially, processed meat products. 8 Watch your salt intake. Avoid salty takeaways and fast foods. Try herbs and citrus to flavour food gradually. Too much salt can raise your blood pressure.

Menopause can be challenging, but exercise and healthy food could help you manage the symptoms

Sizzle or fizzle?

WE ASK THE EXPERTS TO SEPARATE FACT FROM FICTION WHEN IT COMES TO COMMON SUMMER HEALTH MYTHS

WORDS TANIA GOMEZ

If you hear something often enough, it’s easy to start believing it. In summer, there are plenty of things that do the rounds — whether it’s being told it’s possible to sweat out a hangover or you shouldn’t swim immediately after eating. We thought it was time to sort it out, once and for all.

You can’t get sunburnt on a cloudy day

Yes, you absolutely can, says Complete Skin Specialists principal dermatologist and director Dr Cara McDonald.

“Clouds don’t prevent all UV light from the sun … UVB light, which causes the classic red sunburn, is blocked somewhat by clouds but not fully, so it’s common to get unexpectedly burnt, even on cloudy days,” she says. Remember the sunscreen.

Tomatoes can soothe sunburn

While Dr McDonald admits applying tomatoes would not be her first line of treatment for sunburn, they do contain ingredients that repair. Tomatoes contain lycopene and other

antioxidants that help the body repair after oxidative stress such as sunburn.

“They are also high in water content and may provide a soothing sensation when applied to the skin, so long as they are not too acidic,” she says.

She recommends aloe vera gel and regular moisturiser, as well as anti-inflammatories, to relieve sunburn pain.

You should wait half an hour after eating before swimming

People believe that eating before swimming may cause nausea or stomach cramps, which can distract or affect you in the water and that can lead to drowning.

However, the limited studies into the topic do not support the belief you need to wait any period to swim after eating, says Monash University Department of General Practice clinicianresearcher Dr Chavy Arora.

Dr Arora says a series of small studies from the 1960s looked at the effects of eating half an hour to three hours before swimming.

“There were no reports of any discomfort such as

nausea or stomach cramps in those who had eaten recently. There was also no difference in the performance of the swimmers who had eaten prior to swimming, compared to the control groups,” she says.

You can catch a cold from airconditioning

“A cold is caused by a respiratory virus,” explains Manse Medical chief executive Dr Andrew Bradbeer, a respiratory and sleep physician.

“As we all know nowadays, a respiratory virus is spread in droplets or smaller particles from someone else with the virus. This spread is usually airborne, from close personal contact. So, while a cold can’t be caught from airconditioning, if you’re inside on a hot day enjoying cool air with others who may have the virus then you could end up catching a cold from them.”

Mosquitoes prefer certain blood types

Dr Arora says there are conflicting reports of what blood types mosquitoes prefer, but two studies have shown that

particular mosquito species prefer human blood group O. Another study has shown that a particular female mosquito type prefers blood group B.

“However, there are multiple environmental and ecological factors that influence the likelihood of getting bitten, such as temperature, skin exposure, as well as whether people are secretors or nonsecretors (people who secrete the substances of blood types on the skin, versus those who don’t),” Dr Arora says.

Protecting yourself against mosquito bites is still key.

You can sweat away a hangover

“Contrary to popular belief, we can’t just sweat out a hangover. It’s a case of do the crime, do the time,” says exercise scientist Heath Jones, director at Active & Ageless health club.

The registered nurse says sweating through vigorous exercise might make you feel better temporarily because of the endorphin release, but you will be left further dehydrated, which will make you feel even worse.

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, avours and sweeteners

With added guarana and green tea extract to support metabolism

Beat the heat

Heat and humidity are upon us — finally!

What this means for us Aussies is more time spent outdoors, basking in the sunlight and enjoying nature. But this does not come without its perils.

The change in temperature, exposure to sun and other bodily changes such as increased sweating mean our skin barrier is met with different challenges, ranging from creepy-crawly sensations to lumps, bumps, peeling and burning.

Here, we look at how to handle some common skin conditions.

Heat rash (miliaria) Sweating in hot and humid conditions is normal. However, the excess sweat may block the sweat glands, which results in sweat-filled, bubble-like formations under the skin.

These tiny spots tend to appear where sweat collects, such as the back, chest and groin, and can feel itchy and prickly. But the condition usually resolves within a day or so after the top layer of skin rubs off.

Babies and children are more likely to experience miliaria than adults as their sweat glands are still developing. But people who wear transdermal medicine patches or tight clothing, or work out, are also at risk.

Reducing sweating is the best way to prevent heat rash. Wear breathable clothing, exfoliate the skin regularly and remove anything that blocks the skin, such as lotions, creams and patches.

To treat the condition, avoid scratching, apply something cold, such as a damp cloth, to the area and speak to your pharmacist about calamine lotion or cortisone cream to relieve symptoms.

Chafing

Chafing happens when skin rubs on skin, inflaming the epidermis, the skin’s top layer. In warm weather, sweat and heat can worsen the condition.

Areas that are typically affected by chafing include neck creases, between the

thighs, under the breasts, in the armpits, between the buttocks, and the groin.

Obesity and diabetes are two big risk factors for chafing, but the condition can affect anyone with skin that rubs.

Symptoms include itching, burning, tingling and pain. Given the epidermis is home to many bacteria and fungi, infection is very common. If infected, the rash may look wet and release discharge/pus.

To prevent and treat chafing, use products that soothe and protect the skin, such as barrier creams, balms and lubricants. Antiperspirants are also useful as they contain aluminium compounds that block your sweat ducts and reduce sweating.

Jala

Moushi Melbournebased community pharmacist

Fungal infections

The top layer of our skin is home to a variety of bacteria and fungi, which most of the time do not cause any issues. However, warm and moist conditions provide these fungi with the optimal breeding ground to grow and multiply.

During the warmer months, when we are sweatier, we are more susceptible to infections resulting from an overgrowth of these fungi.

Tinea is a common and contagious fungal infection. It affects areas including the feet, toes, scalp and groin. Symptoms include red, flaky, cracked, peeling and itchy skin, which may blister.

Vaginal thrush is another common fungal infection. It presents as a white, thick discharge, itchiness, soreness, redness and inflammation of the vulva. Genital thrush can also occur in men, causing the penis to become itchy, sore or red, or a thick, white substance or red rash can appear under the foreskin.

Treatment for fungal infections is usually antifungal creams. See your pharmacist or GP for advice.

To avoid athlete’s foot, a common tinea, wear footwear in public showers and around pools and keep feet and toes dry.

To avoid genital thrush, change your underwear daily and get out of swimwear bottoms and gym wear as soon as practicable.

Summer often brings skin issues. Here’s how to manage those itches, bumps and red, flaky patches

powering tomorrow TODAY

D. Pierias

S. Molineux B. Stanlake A. Beard M. Rowell M. Rocci Z. Lomax N. Xenos J. White J. Sergis

Dr Sa y Cockburn, GP

While there are many possible reasons for these symptoms, it is worth considering low iron levels — and don’t wait until you are pale and short of breath to address this!

Iron is an essential mineral obtained through a healthy diet and it is vital for our body to function. Iron’s main job is helping transport oxygen from the lungs to all cells as part of haemoglobin, a protein in red blood cells.

Iron is also found in muscles as part of myoglobin, a storage protein that makes oxygen available quickly to muscle cells. Iron has other roles in immune function, as well as collagen and some neurotransmitter production.

Because iron is so important, along with blood, our body has a back-up storage system where iron is stored as part of a protein called

ferritin, mainly in the liver. I think of this like the stock stored ‘out the back’ at the supermarket. Even if shelf stock looks low, it can be quickly replenished from ‘out the back’.

As you know, problems start when ‘out the back’ is empty! So, too, in our body, when new red blood cells need to be made, the liver gets a message to release ferritin so production of haemoglobin can continue.

If there’s not enough ferritin, red blood cells become smaller and can’t carry as much oxygen. We may then be unable to supply enough oxygen for our cells to function properly, and iron deficiency anaemia happens, with potentially serious consequences. However, low stores of ferritin can be diagnosed before this happens.

It’s easy to measure ferritin with a simple blood test, but the cause also needs to be addressed.

WHY IRON STORES MAY BE LOW

1Not enough iron in your diet

Red meat is not the only source. Nuts, dark-green leafy vegies and even dried apricots are all sources. If you do have a restricted diet make sure you get advice on sources of iron.

2Problems absorbing iron from your gut

In particular, that may be because of coeliac disease or after stomach surgery for weight loss. Some medications can also interfere with iron absorption, such as preparations that reduce stomach acid.

3

Blood loss

Mostly you would be aware if you’ve had a significant episode of acute blood loss. But chronic blood loss is not always as well recognised. A big one we want to pick is bowel cancer (which is why we tell you do that poo test!). But a more common cause of overlooked low ferritin is in women with heavy periods. Years of heavy menstrual loss can deplete your ferritin levels.

You may even have a combination of any or all of those three listed left.

So, your ferritin test is low — what now? Diet alone won’t get ferritin levels up to where they need to be. You need to be treated properly.

Your doctor will work with you to find out why your ferritin is low and address that, and meanwhile may suggest starting a trial of oral supplements.

But this can take months to work and if absorption is the issue, may not work at all.

So you may be offered an iron infusion, where a special medical iron solution is given via a drip — with immediate results (note: this is not a blood transfusion). I don’t recommend iron as injections into muscles as this can stain skin.

Your doctor will recheck your levels in about six weeks and then again in 6-12 months. So talk to your GP.

GIVES HER UNIQUE VIEW ON ALL MATTERS MEDICAL

ARE YOU IRON DEFICIENT AND DON’T KNOW?

Is this you: feeling tired? Poor concentration?

Exercise tolerance not what it used to be?

FRAGRANCE COLLECTION

Look

stars

Get ready to reassess all areas of your life as everything that’s been covered up will be exposed.

Seeing everyone for who they really are, plus everything for what it really is, will figure throughout the year.

It will be a time where we experience humanity doing an

about-face and start treating others the way they would like to be treated. We are well and truly overdue for prosperity and fairness for the good of all to be activated on the planet.

It’s time for struggle to cease and fairness to abound. It will be a year where the energies will see everyone held accountable.

However, it would be remiss not to mention those Mercury retrogrades that people get so concerned about. I, for one, always look at the positives about everything. Retrogrades are also a great time to step back and reassess everything before moving forward.

Here’s to an amazing year.

This year will shine a light on all that has been hidden and find you making important changes

to the

ASTROLOGER TEYMARA WRIGHT TEYMARA.COM

ARIES March 21-April 19

Relationships

Make sure you stay grounded emotionally from February 20-March 18 when planet Venus visits your sign. Focusing your energy on what you want and doing whatever is required to create harmony will pave the way for how the rest of the year will pan out concerning all relationships.

Career and money

Focus on what you want to manifest in these areas of your life. Money will take on a whole new meaning and you won’t regret channelling your energies into ideas that arise March 19-April 3 while planet Mercury (mind) and Sun (identity) visit your sign. In so doing, you will set yourself up for some pretty exciting times.

Health

Holding on to past grievances will create health problems for you this year so it’s important to deal with whatever ails you — to release and let it all go. Turning your back and walking away from whatever or whoever doesn’t work will be important. In so doing you will experience improved health as you (not your emotions) will be in control of what you eat.

TAURUS April 20-May 20

Relationships

As planet Venus activates its energy from March 17-April 10, it will be decision time. But don’t expect everyone to be happy with your choices or decisions. You will find your patience tested all year, so try to be as calm and grounded as possible as it will create the best possible outcomes.

Career and money

Expect change as new ideas arise from April 4-June 10. Listening to and trusting your gut feelings all year will be extremely important. Some of you may decide to pack your bags and try something new. However, make sure it is you that makes the decision, not another. Never hand your power away.

GEMINI May 21-June 20

Relationships

April 11-May 7 will be a positive time to take relationships to a new level. Saying everything as it is instead of what you think others want to hear will see you feeling happier with a clearer state of mind. Towards the end of the year expect your focus to be on where you live and who you have in your life.

Career and money

You will experience some full-on energy until March 24. Keep an eye on your need to control others. Focusing your energy on what you are doing (not others) will be your recipe for success this year. Ego will stop you from creating the success you wish to manifest. A change of career may be worth considering.

Health

Health

You will have an erratic energy activated around your health this year, so be aware of how you feel about any treatment or diet you are advised to follow. No one knows your body better than you do, so if something doesn’t feel right then you need to trust yourself over an outside opinion.

It’s always your nervous system that creates havoc for you; however, you need to ask yourself why. Time to take it into consideration instead of always pushing yourself to do more. Breaking from past restrictions will bring more balance, supporting you to connect with your inner self instead of living at 100km/h.

CANCER June 21-July 22

Relationships

Expect an interesting time romantically from May 8June 5 when planet Venus brings its energy your way. Keeping yourself emotionally grounded will be important, otherwise you will find yourself in a power play situation, so be warned. Trusting your gut feelings will protect you from being used and allowing manipulative, controlling people into your life.

LEO July 23-August 22

Relationships

Well, you can expect a very interesting journey when it comes to your relationships this year. From June 6 until October 8 you will have everything supporting you astrologically to create the right energy to only attract the positive into your life. Note: Being thoughtful will benefit you in more ways than one.

Career and money

VIRGO August 23-September 22

Relationships

Career and money

New career opportunities, or being in the right place at the right time, figure from March 25-May 20 as planet Mars (career, energy direction) visits your life. Make sure you get out and about as contacts will play an important role in success this year. But it will be important to keep an eye on your outgoings.

Health

Out of all of the signs it is your emotions that play real havoc with your health. Times to be positive and take care of yourself will be March 29-30, April 25-26, May 23-24 and July 16-17. Finding the right diet will be important this year as regeneration is indicated.

Ideas abound from July 11-28. Anything to do with making the world a better place this year will bring more success than what you hope for in other areas. Getting out and about will find you meeting the right people at the right time. Being humble will see you creating amazing support.

Health

Mental dilemma will create havoc from July 11-28, so make sure you apply a practical approach to all you do or your health will suffer. Any dissatisfaction felt in 2023 will be caused by you not listening. It’s important to remember that no matter how busy you make your life you can never lie or hide from yourself.

October 9-November 7 brings the best energy for relationships. Because of the challenging journey placed on your path last year, if you didn’t back away from what you needed to learn then all past conflict will melt away, seeing you more connected to your heart and reaching your emotional goals.

Career and money

It will be full steam ahead regarding your career from July 10 until August 27 when planet Mars pays you a visit. New ideas will abound from July 29-October 4, and many of you will find yourselves starting a new career or becoming self employed. Being generous will be your key to success.

Health

Time to create inner peace and contentment. Virgos require both to create good health. Detoxing your system will be the greatest gift you can give your body this year as it will create an opportunity for regeneration. Having a diet that consists of foods with the least amount of human interference is highly recommended.

LIBRA September 23October 22

Relationships

There is a lot happening in this area of your life towards the end of the year. From August 28-December 4, you can expect a lot of action. Learning to put yourself first as you journey through the year is important as it will support you in getting really clear about what you do and don’t want.

Career and money

Expect a lot of dynamic energy from late August to mid October — lucky that you will have what is needed to activate career opportunities and support from higher up, then. Having the confidence to ask for what you want all year will be important, and if you work with a team you’ll achieve what others think is impossible.

Health

By trusting your feelings and not taking “no” for an answer you will find yourself on top of whatever has been bugging your health over the past couple of years. Many of you will choose to go down the alternative path for treatment, or a simple change in diet will do the trick.

SCORPIO October 23November 21

Relationships

Brooding over what has been will get you nowhere. The aspects point to you doing a dance between independence and partnership this year. Standing your ground and focusing on manifesting your desired outcomes is important. This will prove challenging as it’s about you creating what you want. Watch out for others trying to manipulate you.

Career and money

This year is the ideal time for you to focus on what you want to do and be in the world. Many of you will find yourselves surrounded by people wanting to support your business/financial goals so make the most of it. You can expect more rewards to grace your path than what you have experienced in the past.

Health

Negativity will play havoc with your health this year, so being as positive as possible is important. Finding your own power and owning it will support your energy levels. Consider deleting processed and white foods, such as flour and sugar, from your diet as they could play havoc with your body, leading to low energy and illness.

SAGITTARIUS November 22December 21

Relationships

Your life in 2023 is going to be about people, people, people. Setting your boundaries and sticking to them concerning all relationships will be important. Whatever bumpy waves come your way, you will ride them in a way you had never thought possible. Being defensive won’t get you anywhere, so stop yourself before going there.

Career and money

Growth concerning these areas of life will see you making up for lost time. Facing every challenge with a calm, positive attitude will do wonders. Finances will be given a boost of energy, which will help relieve the load you have carried for quite some time.

Health

Taking time out this year will be important. A lot will be expected and asked of you so when you know you need a recharge it is up to you to make yourself your No.1 priority. Spending time in nature will recharge your batteries, as will getting enough sleep.

CAPRICORN December 22January 19

Relationships

It is time to see relationships for what they really are. Understanding they are not a one-way street is important. As you turn and walk, you will be wiser to manifest what you want. You have done the hard yards, now it is time to apply all you have learnt. Time for transformation, Cappy!

Career and money

Thanks to the way you handled yourself last year, 2023 will see you benefitting more financially than ever before. You can expect an actionoriented time concerning your talents. Recognition will come your way if you don’t seek it. The planetary energy will boost your confidence, so make the most of it.

Health

Sleep and nurturing yourself are key to manifesting great health this year. Seeking out the wisdom of ancient remedies and processes will see you firing on all cylinders. With planet Pluto about to exit your sign in early 2024, this is the last opportunity for you to use its energy for total transformation. Don’t waste it!

AQUARIUS January 20February 18

Relationships

From January 3-26 you will be supported astrologically to manifest what you want or transform what hasn’t worked regarding all relationships. Living in the present and being realistic will be important as being too idealistic will create disappointment.

Career and money

Ideas will abound from January 20-February 18, so make sure you write everything down as something very beneficial could come from it. This year will be an ideal time to branch out as far as your career is concerned. When Saturn departs on March 7, making money will prove easier.

Health

Expect a whole new way of thinking to apply to your health this year. Exercise and following a cleaner diet will find you in a better place emotionally and mentally. Having the courage to break from old patterns may seem daunting, however, it’s the only way. Now is the time to let go of the negatives.

PISCES

February 19-March 20

Relationships

This year’s planetary aspects will create a very black and white attitude towards this area of your life, except from January 27 to February 19, when your focus will be on all of your close personal relationships. Facing reality will see you making some very important decisions based on what you really want.

Career and money

A practical approach to these areas of your life will figure strongly this year. March 8-20 will find you needing time out to get clarity. What you decide will be important for creating your future success. Things will take a while to manifest, so you must make sure you are on the right path.

Health

From March 3-18, you will be in the best frame of mind to start anything new. Taking the time to pursue what will make you happy will be a plus concerning your attitude towards your health and fitness. Aspects indicate keeping an eye on your digestive system and gut as they could prove troubling. FOR MORE OF TEYMARA’S 2023 PREDICTIONS

How to master a

stand-up paddleboard

IT’S LOW IMPACT, EASY TO PICK UP AND CAN BE AS RELAXING OR CHALLENGING AS YOU LIKE. HERE’S WHY YOU SHOULD GIVE STAND-UP PADDLEBOARDING A WHIRL THIS SUMMER

WORDS LARISSA HAM

Stand-up paddleboarding is booming, thanks to a surge of socially-distanced interest during the pandemic — and the availability of inflatable SUPs that make it much easier to take to the water.

And it’s not just younger water lovers embracing the trend, with SUP teachers reporting plenty of interest among all age groups.

“I take a lot of ladies out who are 60-plus and they love it,” says Vikki Weston, a Red Paddle Co

ambassador and founder of She SUPs, a stand-up paddleboarding community for women.

“It’s quite low impact from a recreational side of things, but it’s also an overall bodyweight workout and you’re getting a nice good core workout.”

Vikki says many participants comment on how relaxing it is to glide along on a SUP.

While just being around water is known to be great for the soul, she says the gentle rhythm of paddling can also feel quite meditative.

Relax or challenge your fitness on a stand-up paddleboard.

INSET: She SUPs founder Vikki Weston.

Then there is the physical workout. “It literally is working everything from your toes, up your legs, into your core and then, of course, up and around your shoulders and your arms.”

Mark Renouf, who runs SUPFIT on Victoria’s Mornington Peninsula, says stand-up paddleboarding can also help improve balance, muscular endurance, aerobic capacity, agility and mobility.

The 69-year-old says a gentle paddle on a calm day is more of a mindfulness activity than a gruelling workout.

However, there are plenty of ways to take it up a notch, such as trying SUP yoga, SUP surfing or even competing in long distance racing.

If you are heading out for the first time, Mark recommends taking a lesson so you can learn about local conditions and try out different boards before buying your own.

“It literally is working everything from your toes, up your legs, into your core and then, of course, up and around your shoulders and your arms.”

— Vikki Weston

On that score, he strongly recommends buying a highquality SUP, rather than a supercheap board that will likely wind up as landfill.

There are also a few safety tips to bear in mind, such as always wearing a leash, or leg rope, and paddling out with a friend — or

at least letting someone know where you are going. Mark says choosing a spot with a sandy seafloor, with waist to chest deep water, is ideal while you are still learning to stand.

But one of the most important things is to check the wind, which he describes as “the stand-up paddleboarder’s biggest challenge”.

If the wind is making it difficult to load your board on the roof or carry it to the water, that is a pretty sure sign conditions are not right for a beginner to head out, he says.

Try these EXERCISES FOR A FULL-BODY WORKOUT

1Warm up

On land, warm up your arms and shoulders by raising your paddle above your head with straight arms. Slowly take the paddle behind your head, stretching out your shoulders, then bring it back in front of you. Repeat 5 to 10 times.

4Get moving

2

Climb on Climb on to your SUP one knee at a time, and stay down on all fours. It’s time to wake up the core! While on all fours, lift one arm out in front and the opposite leg behind you. Hold for 10 seconds. Switch, then repeat 5 times.

3

Rise to the occasion

Now come up to standing. Warm up your legs by holding the paddle out in front of you and squatting 10 times.

Paddle around for 5 to 10 minutes to warm up, then practise your balance skills by moving your feet to the middle of the SUP, with both feet touching. Try to paddle, focusing on hinging from the hips to enter the blade of the paddle into the water. With your feet in this position it will feel super wobbly, but this is an excellent way to test your balance and work your core and small stabilising muscles. Do this for 2 minutes.

5Build stamina

Now it’s time to work on improving your stamina. Open your feet to a normal, hip-width stance. Paddle 100m at your normal pace, double your stroke speed for the next 200m, then repeat these intervals for the next 5 to 10 minutes.

And as for actually learning to stand up? Start on your knees, or all fours, then gradually come up to your feet via the downward dog position, Vikki recommends.

MAKE SURE YOU PERFECT THIS ON DRY LAND BEFORE TRYING IT ON A SUP!

Having three points of contact — your two feet and your paddle in the water — will add to your stability, she says.

Look at the horizon, rather than your feet, and don’t forget to keep breathing, Vikki says.

“Keep paddling to get up a bit of a momentum and you’ll be paddling with ease in no time.”

Go jump in a lake!

Say no to a summer assault by mega waves and hello to a tranquil lake.

Lake holidays aren’t only about seeking calmer waters (although they’re certainly a highlight for families with younger children, in particular); they tend to offer a wide range of activities, from water sports and boating to hiking and picnicking.

Best of all, lake swimming (particularly the “almost too cold to get in” variety) serves up a host of health benefits, including a boost to the immune system, improved circulation and an increase of feel-good endorphins. Here are seven of Australia’s best lake holidays to immerse yourself in.

LAKE MCKENZIE K’GARI, QUEENSLAND

If beauty pageants for lakes were a thing, Lake McKenzie, in the Great Sandy National Park on K’gari (Fraser Island), would be raking in crown after crown thanks to its pure-white silica sand and azure water. Sure, you could spend

your day writing love poems to this perched lake — a basin of rainwater perched high above sea level — but hiking, camping, stargazing, four-wheel driving and dingo spotting are also highly recommended.

From wilderness to wildlife, these water playgrounds make for an idyllic holiday and are a great alternative to the beach

WORDS DILVIN YASA

Planning for Europe?

Lake St Clair

Smiths Lake

NEW SOUTH WALES

One of three coastal lakes in the Great Lakes Region of the Barrington Coast, Smiths Lake is relatively small, meaning the water here is warmer than usual, presenting an ideal choice for young families keen on swimming, paddling and boating. A slew of calm, pristine beaches and a short drive to Forster make this the perfect family holiday spot.

LAKE ST CLAIR CRADLE MOUNTAINLAKE ST CLAIR NATIONAL PARK, TASMANIA

Australia’s deepest freshwater lake (at 174m) was formed by slow-moving glaciers over two million years — so expect chilly water! Popular activities in this stunning pristine wilderness include hiking (the famous Overland Track ends here), fishing, boating, camping, and drinking copious amounts of hot chocolate in luxurious Lake St Clair Lodge.

Lake Argyle

LAKE ARGYLE WESTERN AUSTRALIA

Fancy a dip in a man-made 980sq km lake filled with crocodiles in the remote Kimberley region? Don’t worry, not only are Lake Argyle’s resident freshwater crocs not considered dangerous to humans, the lake (75km from Kununurra) is home to a wide range of no-swim activities, from canoeing tours and boat cruises to hikes and scenic flights. A must-do? Taking in the scenery from Lake Argyle Resort & Caravan Park’s infinity pool.

Blue Lake Bitter Springs Lake Eildon

BLUE LAKE MOUNT GAMBIER, SOUTH AUSTRALIA

If you’re itching for a swim, the Blue Lake (named for its vivid waters) is not for you. The volcanic crater lake serves as the main water source for Mount Gambier residents so you can only really stop and take photos (aim for November to February when the colour intensifies) or enjoy a hike. Desperate to cool off? Little Blue Lake is just a 10-minute drive away.

LAKE EILDON VICTORIA

For some, a holiday in Lake Eildon, one of Victoria’s most popular holiday destinations, is all about immersing yourself in a wide range of water sports, cycling and hiking trails and camping among the wildlife.

For many of us, however, it’s predominantly an opportunity to shout quotes from the film The Castle at one another (the Bonnie Doon scenes were set here). All together now: “How’s the serenity?”

BITTER SPRINGS

ELSEY NATIONAL PARK, NORTHERN TERRITORY

Admittedly not a lake, but how can anyone go past a swim in spring-fed thermal pools surrounded by palms and tropical woodlands? If you’re not a fan of unwinding in a picture-perfect natural pool filled with warm water, you could opt to take the equally scenic 500m loop walk around the springs. Accommodation is available at Bitter Springs Cabins & Camping.

If travelling to Europe is on the horizon for you, make sure you include some of the spectacular lakes on offer in your itinerary.

From Lake Como in Italy, to Lake Geneva in Switzerland, you will find secluded swimming spots with crystal clear water and mountain views. Make memories by swimming next to medieval castles such as Chateau de Chillon on Lake Geneva. It will take your breath away!

Heal y

at every meal

Who says low-carb means low in taste? Fill your day with a delicious combo of recipes that are not only easy to make, but good for you, too

Breakfast

FETA, SPINACH AND SUNDRIED TOMATO BREAKFAST MUFFINS

SERVES 6 PREPARATION 10 MIN COOK 20 MIN 12g CARBS PER SERVE

• 6 × 55g free-range eggs

• ¼ cup full-fat milk

• 40g reduced-fat firm feta

• ½ cup sundried tomatoes, roughly chopped

• 1 tbsp oil-free pesto

• 1 cup baby spinach leaves, roughly chopped

• ½ cup wholemeal self-raising flour

TO SERVE

• ½ tsp Nuttelex or canola margarine

• ½ cup baby spinach leaves

• 1 × 20g slice avocado

• lemon wedges

Preheat the oven to 200C and line 6 holes of a muffin tin with patty pans.

In a large bowl, whisk the e�ggs and milk. Add the remaining ingredients and ¼ teaspoon freshly ground black pepper and mix until well combined.

Pour the batter into 6 holes of the muffin tin. Bake in the oven for 20 minutes until the egg has cooked through and the muffins are set.

Remove from the oven and allow to cool in the tin. Divide the muffins into a zipper storage bag or place in an airtight container to store.

To serve, warm one muffin, split it open and spread with Nuttelex or margarine. Serve with the baby spinach, avocado and a squeeze of lemon juice.

LunchCHICKEN LENTIL SALAD WITH DIJON MUSTARD DRESSING

• ⅓ cup frozen green peas

• 400g shredded purchased roast or poached chicken, skin removed (see note)

• 240g cooked brown lentils, drained and rinsed

• 6 cups baby spinach leaves

• 2 zucchini, shredded

• 2 spring onions, thinly sliced

• ¼ cup flat-leaf parsley, roughly chopped

• ¼ cup pumpkin seeds (pepitas)

• 60g Danish feta, crumbled

DRESSING

• 2 tsp Dijon mustard

• 1 tbsp extra virgin olive oil

• juice of ½ lemon

Place the frozen peas in a sieve and run under water until thawed. Add to a large bowl with the remaining ingredients and toss to combine.

Shake the dressing ingredients in a jar until combined, then pour over the salad and toss to coat. Divide between four bowls to serve.

Note: If you are not cooking your own, you can use a purchased preroasted chicken or chicken breast. You can find these in the refrigerator section of the supermarket.

Dinner

MOROCCAN CHICKEN MEATBALLS

SERVES 4

PREPARATION 10 MIN COOK 15 MIN

13g CARBS PER SERVE

• 2 tbsp pine nuts

• 1 tbsp extra virgin olive oil

• 40g reduced-fat Danish feta

• ¾ cup reduced-fat natural yoghurt

• 1 lemon, halved, one half cut into wedges

• 500g cherry tomatoes, halved

• 2 Lebanese cucumbers, thinly sliced

MEATBALLS

• 550g lean chicken mince

• 1 × 55g free-range egg

• 2 tbsp almond meal

• 3 cloves garlic, crushed

• ¼ cup flat-leaf parsley, finely chopped, plus extra for garnishing

• 1 tbsp Moroccan spice blend (no added sugar or salt)

To make the meatballs, place the chicken mince, egg, almond meal, garlic, parsley and Moroccan spice blend in a bowl, then use your hands to combine the mixture really well. Scoop up 1 tablespoon amounts of the mixture and roll into balls.

Place a frying pan over medium-high heat and toast the pine nuts, tossing occasionally, for 1-2 minutes until lightly golden. Transfer to a plate and set aside.

Heat the olive oil in the same frying pan, then cook the meatballs, tossing occasionally, for 1-2 minutes, to brown the outside. Reduce the heat to medium and continue cooking and tossing regularly for 5-6 minutes, until the meatballs are cooked through. Remove from the heat.

Place the feta in a small bowl and mash with the back of a fork. Add the yoghurt and the juice from half the lemon and mix together until smooth.

Spread the yoghurt across four serving plates. Top with the meatballs, toasted pine nuts, tomatoes and cucumber. Top with more parsley leaves and serve with the lemon wedges on the side.

Note: To freeze, make the meatball mixture and roll it into balls, then place the balls in a single layer on a baking tray. Place in the freezer overnight. Once frozen, transfer to a large zipper bag or container and freeze for up to 2 �months.

Edited text from The CSIRO Low-Carb

Easy 100 by Professor Grant Brinkworth and Dr Pennie Taylor, published by Macmillan Australia,

Photography: Jeremy Simons and Rob Palmer.

SPECKLE ENAMEL PLATE TWO-PIECE SET, $55, KIPANDCO.COM.AU

TO DINE FOR

Beaded Fountain brass candleholders, from $112, blackblaze.com.au;

ZA Collective four-piece cheese knife set, $80, shopcharliesinteriors.com; Slim lounge chair, $800, fentonandfenton.com.au

Summer SOIREE

Surround yourself with warm, soft shades and carefree elegance in a season that calls for lazy days and long lunches

WORDS PENNY HARRISON

SLICE OF HEAVEN

Doris for HKliving beach and garden umbrella, $599, houseoforange.com.au;

A House Party in Tuscany by Amber Guinness, RRP $65, greenhouseinteriors.com.au

MAGPIE OUTDOOR OTTOMAN,$189, FREEDOM.COM.AU

PARTY FAITHFUL

Tea Portable LED table lamp, $129, norsu.com.au; Bear electric barbecue smokeless small cooking pan all-in-one hot pot, $85.14, ottostore.com.au; Coupe glasses two-piece set, $69.95, cristinare.com

Temporary relief of pain and/or inflammation

HEALTH

Always read the label and follow the directions for use. Incorrect use could be harmful.

THE SOULMATE SALLY HEPWORTH

(Macmillan Australia)

RRP $34.99

Pippa and her husband Gabe are the glamorous Mornington Peninsula couple their neighbours all envy. With their cliff-side home and two young daughters, they look like they have it all. Gabe has even become somewhat of a local hero because of his efforts saving people who come to the cliffs wishing to end their lives. But when he fails to save a woman, Amanda, their idyllic marriage crumbles into the ocean in the aftermath. Avid fans of Sally Hepworth and her previous novels will devour her latest offering. It has all the tried and tested ingredients that have made her books a hit — crime, intrigue, rich characters and an exploration of relationships. If you’re looking for an addictive beach read this summer, this is definitely the book to pop in your beach tote.

MY HUSBAND’S KILLER LAURA MARSHALL (Hachette Australia)

RRP $32.99

A fun-filled getaway to the Amalfi Coast turns into a holiday to die for when one of a tight-knit group of friends is killed. The story starts at the funeral of Andrew, who has disappeared and is presumed drowned. But as his loving wife Liz soon discovers, all is not as it appears within her own relationship and those of her oldest and dearest friends, as she suspects her husband of having an affair. When Andrew’s drowning turns into a murder case, Liz is faced with the horrible prospect that one of her best friends killed him. Told through multiple perspectives, the twists keep on coming in this suspenseful and fast-paced read, which straddles the past and the present to reveal a myriad of secrets and possible motives. An easy to read and engaging “whodunnit” with a surprise ending.

THE COMPLETE TRIP IN A VAN GUIDE TO AUSTRALIA Bec and Justin Lorrimer (Allen & Unwin) RRP $49.99

If packing up the family and touring Australia in a caravan has always been on your bucket list, then this is the book for you. In 2015, parents Bec and Justin Lorrimer took their three children on a 12-month road trip. But they loved the lifestyle so

much they have now been on the road for more than seven years. Along the way they’ve documented their travels on social media, and have now condensed all their top tips for life on the road into this handy guide book.

AN AFTERLIFE FOR ROSEMARY LAMB LOUISE WOLHUTER

(Ultimo Press) RRP $34.99 Meg, Lily and Rosemary appear to have little in common, apart from being outsiders who live in the Queensland seaside town of Magpie Beach. But each of the trio harbours their own secrets, and when a young girl disappears, their worlds collide, forcing them to band together to protect themselves from an unforgiving community. The storyline plays out the smalltown prejudices and gossip that can befall those who are seen as different. While the novel starts slowly, it soon picks up the pace as the three develop a strong bond in spite of their differences. All the while, the enduring mystery around missing nineyear-old Jessie Else creates another layer of questions and secrecy that will leave you guessing as the story reaches its conclusion. The perfect page-turner for summer.

Road trip

There is a section on what to arrange and plan before you head off, tips on camping, travelling with kids and travel basics when you’re on the road, plus a lengthy guide to all the destinations you might like to tick off. Go make it happen!

for LIFE GUIDANCE

LIFE AFTER BIRTH

Jessica Prescott and Vaughne Geary (Hardie Grant Books) RRP $39.99

A guide for new parents, covering topics such as sleep, breastfeeding, managing siblings and nutritional advice.

15 SECONDS OF BRAVE

Melissa Doyle (Viking) RRP $34.99

TV presenter Melissa Doyle shares stories of some of the people she has encountered during her career, and the ways they have coped with grief and anxiety.

YOU’LL BE A WONDERFUL PARENT

Jasper Peach (Hardie Grant Books) RRP $24.99

Advice and encouragement for LGBTIQA+ families around the arrival of a new baby. This practical guide has advice for birth and nonbirth parents on topics such as finding the right medical care and communities.

What’s on

JANUARY

Portarlington

Mussel Festival, January 14

Get your fill, mussels lovers!

At this celebration of the tasty mollusc on Victoria’s Bellarine Peninsula, you can tuck into a range of fl avoursome food offerings, savour local beer and wine, watch cooking demonstrations and check out works by local artists. There will also be live music and roving kids’ entertainment. Don’t forget to pop down to the pier to pick up mussels fresh off the the boats to take home. portmusselfestival.com

The 5K Foam Fest, January 21

Get ready to splash, climb, duck and slide into Adelaide’s 5K Foam Fest, a fun run with an adventure-filled obstacle course. Crawl through mud, climb ropes and whizz down a mega slide as you tackle 22 obstacles to reach the foam-filled finish line at Oakbank Racecourse. The event is open to all fitness levels. Feel free to walk the course rather than run it — this family-friendly event is all about having a fun day out. Check the website for details on upcoming 5K Foam Fests in other states. the5kfoamfest.com

FEBRUARY

Sydney Gay and Lesbian Mardi Gras Parade, February 25

Expect a dazzling display as the parade of 200-plus floats and 12,500 marchers shines the spotlight on our LGBTQIA+ community. Returning to Oxford St for the first time since 2020, the parade will celebrate the mardi gras’ 45th anniversary. This year, it is part of Sydney WorldPride 2023, a massive global LGBTQIA+ event, which is being held in the southern hemisphere for the first time. sydneyworldpride.com

PODCASTS WORTH A LISTEN

Ovarian Cancer Awareness Month, February

Search your closet for teal this month and host a Teal Tea to raise awareness and dollars for people impacted by ovarian cancer. Your efforts will aid Ovarian Cancer Australia’s support and advocacy programs, helping ensure those affected by ovarian cancer have access to free support, no matter where they live. Donate on Giving Day, on February 22, for maximum impact. ovariancancer.net.au

MARCH

Sculpture by the Sea, Cottesloe, March 3-20

Head to one of Australia’s most iconic stretches of sand — Cottesloe Beach in Perth — to admire the array of giant outdoor sculptures on display for this free, 19th annual exhibition. The quirky sculptures are spread out on the sand and neighouring grassy areas. To add to the experience, time your visit for sunset, enjoy some fish and chips or take a dip in the crystal-clear Indian Ocean. sculpturebythesea.com

LADY-BRAINS

Join Caitlin Judd and Anna Mackenzie as they discuss the journeys, advice and insights from some of the world’s leading femalefounded companies, exciting entrepreneurs and businesswomen.

THE PURE POTENTIAL PODCAST

Hosted by Alix Mace, this podcast explores ways to give your life more meaning. Alix and her guests examine topics such as holistic health, forgiveness, nutrition and navigating ambition.

CULTURE CLUB

Love staying in the loop?

Each week, 20-somethings Jasmine Wallis and Maggie Zhou cover all things pop culture, internet and current affairs. Expect celebrity gossip, online scandals and everything in between.

THE NUTRITION COUCH

Nutritionists and dietitians Susie Burrell and Leanne Ward talk all things nutrition, such as the importance of cheat meals, understanding your body and sciencebacked ways to stay healthy.

POCKET CASTS

Listen to your chosen podcasts without subscribing, search podcast guests and topics with ease, and discover your next obsession with the hand-curated podcast recommendations.

LIBBY, BY OVERDRIVE

An app for library book readers! Browse and borrow your local library’s ebooks and audiobooks. Download your selections to read them offl ine or stream them to save space. You just need a library card and a device.

QUIZ

1

In which country is Cannes Film Festival staged annually? 2

What is the name given to the small distinguishing dot above a lowercase “i”? 3

In what month does the summer solstice occur in the southern hemisphere, being the longest day of the year? 4

What were the first words spoken by cartoon character Mickey Mouse in the 1929 short film The Karnival Kid?

What is the given birth name of Australian rock singer-songwriter “Angry” Anderson?

Who in 1978 was the Pope for only 33 days?

In which Australian state or territory was champion Australian fast bowler Glenn McGrath born in 1970?

Who was the first athlete to light the cauldron for a summer Olympic Games and then win a gold medal at those same games?

With which four countries does Belgium share its land borders?

What is the largest organ of the human body, which also regulates your temperature and defends against disease and infection?

In what country did the physical, mental and spiritual practice/discipline of yoga originate?

In what country was singer, actress and businesswoman Jennifer Lopez born?

In the English nursery rhyme Humpty Dumpty, who couldn’t put Humpty together again after his fall?

In what country is the historical archaeological landscape Stonehenge located?

What is the International Air Transport Association (IATA) code for Brisbane airport?

At what age did former Australian prime minister Bob Hawke die?

What vitamin do humans obtain when the skin is exposed to UV from direct sunlight?

The Red Vineyard is reportedly the only painting sold by which famous artist?

In which film did Humphrey Bogart win his only Academy Award, that being for best actor?

The family name Grimaldi is of the ruling dynasty of which nation?

What country won the inaugural FIFA World Cup in 1930?

To what direction does the magnetic needle in a compass automatically point?

What is the name of the common disease where the human bones become weak due to changes in bone mineral density and mass, causing a higher risk for fractures?

Je ica Spendlove Performance dietitian

YOU ASK, WE FIND AN EXPERT TO ANSWER

Consistency is key

One saying and mindset

I love to instil in people is that consistency beats intensity every time. The new year is often a time to pause, reflect and set goals or take some time off to recharge, which can mean motivation levels are high and we come flying out of the gates trying to make several changes all at once.

Rather than approaching nutrition with intensity, I encourage people to look at one or two behaviours and work on them for several weeks to turn them into consistent habits before we layer in another change. The other important piece of advice is to adjust your current intake rather than trying to subscribe to a trend or eating pattern that is different to what you’re currently doing.

QWhat are some healthy New Year food resolutions you would suggest?

Focus on

✔ Adding a source of protein to breakfast. This helps stabilise appetite and energy across the day and is particularly helpful for people who overeat or crave sweets later in the day.

Timing counts

Not necessarily. The more critical piece of the puzzle here is your training, what you are eating, and when. I suggest focusing on what you currently have at breakfast and snacks, as most people are not meeting adequate protein here. The other important factor is timing, having something after your sessions within 30-60

minutes and regularly across the day. The other often neglected area is what you eat before a session. To help you improve strength, the training you do and your progression are essential.

To perform at your best, I advise a carbohydrate-based pre-performance primer 3060 minutes before a session — think banana, rice cakes with jam, dates, dried mango or a slice of toast with honey.

✔ Making sure every meal has some colour (fruits or vegetables).

✔ Adding a deliberate afternoon snack three to four hours after lunch that contains proteins, whole grains and colours (fruits or vegetables).

✔ Cooking more meals in the house.

Raise the pulses

The first thing to acknowledge is that if you are moving more and increasing your workout regimen, you will likely need to eat more. The trick is knowing the what and why. One key area to focus on is regular protein pulses — for adults, aim for 15-20g for meals and snacks (as a starting point). Most people don’t eat enough for breakfast and snacks and overconsume protein at lunch and dinner.

If the workout regimen includes increased intensity or longer sessions, additional carbohydrates before the sessions are essential.

This is the body’s primary fuel source, and by giving it more of what it needs when it needs it, you will not only feel better in your workout but also manage your intake.

Fruits, vegetables and healthy fats are essential for overall health, wellbeing and appetite control. Boosting your fruits and vegetables will help provide more fibre, which has many vital roles, including keeping us satisfied. Similarly, healthy fats are also crucial for appetite control.

Q What should you eat if you are increasing your workout regimen this year?

Q How do people maintain healthy eating throughout the whole year?

Q Do you need to eat more to improve muscle strength?