Wellbeing Guide Issue 174 by WellBeing Course Guide

Australia’s leading natural health & living magazine

self-care

Change your self-talk Meet your extraordinary heart Embrace the art of hygge Discover the beauty tree

find the light SPECIAL REPORT

depression

tips to teach kids emotional resilience

YOGA

for the upper chakras

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14 hacks

for a sustainable kitchen

eating keto The healing power of a cyclic ketogenic diet

FIND SUSTAINABLE ENERGY OPTIONS COME ON A SOUTH AUSTRALIAN ODYSSEY

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Nourish

What do you do to nourish yourself? The obvious answer might be to eat a varied diet rich in wholefoods, drink plenty of water and get a decent sleep each night (good on you!), but we’re talking about nourishment on a deeper level — on a soul level. How do you care for yourself? We’re sure you’re wonderful at caring for your family, meeting important deadlines at work and walking the dog, but what do you do for you? Struggling to ﬁnd an answer? Don’t worry, we’ve got some ideas. This month, nourish yourself with a massage or facial; get to your favourite yoga class; take a book to the park and lose yourself in it; meditate or journal your thoughts at night; ask for help with the washing or the dishes; take a bath. Learn how to take care of yourself and do it daily. That’s a WellBeing non-negotiable.

Photog Pho tograp raphy hy Get Getty ty Ima mages es

v 1 provide with the food or other substances necessary for growth, health and good condition

Reflection

n 1 an instance of reflecting; especially: the return of light or sound waves from a surface 2 a thought, idea or opinion formed or a remark made as a result of meditation The Buddha once wisely said, “Since everything is a reflection of our minds, everything can be changed by our minds.” The environment with which we surround ourselves — both our physical environment and our internal environment — is a direct expression of our discipline, self-respect and dignity. Your reflection, whether from a mirrored surface or from the depths of a meditation, will rebound and ripple out any feelings of harmony or disharmony you may have. This means that in any given moment you have an opportunity to wipe the frosted glass clean, challenge a cloudy thought or alter an opinion that might no longer serve you. As humans, we have the ability to reflect on our choices, make any necessary changes and then sit back, enjoying the spectacular light show that is our lives.

From the editor-in-chief

re you courageous? I was made to ponder on courage when prompted by a remark by my eldest daughter (yes, pretty much all my thinking does derive from those wondrous female offspring of mine). We were in the car on the way to dance class when she casually ruminated, “You know, I’m given everything I need in life but I just don’t have the courage to use it.” This little thought bubble sparked a few things in me. For a start, there was awe; self-awareness like this was not part of my pre-teen skill set. To the best of my recollection, when I was 12 my highest thought processes centred around how to get my parents to buy me a fashionable pair of jeans and the recent revelation that sophisticated kissing involved spitting in your osculatory partner’s mouth (a concept I later finessed). On top of all that, it left me wondering: what is this “courage” of which we speak? I know it’s not a one-size-fits-all thing. For some, speaking in public takes “courage” while for me it’s just fun. For me, however, going on a “caravanning holiday” (an oxymoron in my lexicon) would take more courage than I could muster. Is courage being able to drive yourself to do something you don’t really want to do? Or is that just conformity? Is courage the capacity to do things that may injure you? Or is that just stupidity? I suspect that true courage is to be yourself. Implicit in that is being able to know who you most truly are and in that I think we arrive at the heart of what we intuitively mean when we say “courage”. To look yourself squarely in the eye and say, “I see you, not as you want to be, not as you may be, not as a result of your history, but as you are,” and to say it without hope or forgiveness: that is courage. How do we acquire courage? I say we, but I mean me. I think my daughter has it in bucketloads. I know it’s not as simple as heading off to Oz and asking the Wizard. I’m pretty sure you can’t get it at a weekend course, either, no matter how much you spend. Like just about everything else that is governed by psychobiology, I think courage evolves in stages. If you want to lift 100kg you don’t start by lifting 100kg; you start by lifting 10kg. Once you have mastered lifting 10 you move on to 20 and eventually you get to 100. Courage is not founded on one heroic act; it’s based on a daily willingness to see yourself as you are. That means courage is within the capacity of everyone who wants it, which, I think, is encouraging.

Terry Robson EDITOR-IN-CHIEF

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Community

Body, Mind & Spirit

14 The Pulse

Your Say WellBeing readers tell us what’s on their minds. Road Test — Kitchen Essentials Forget hand-cut julienne carrots, tricky mandoline slicers and poorly blended smoothies; we put some new kitchen appliances to the test. Holistic Journey The Warnindilyakwa women of the Groote Eylandt Archipelago speak about their not-for-profit skincare brand based on bush medicines. Art for Art’s Sake Diane Geach’s art has been influenced by the traditional Japanese Zen aesthetic of wabi sabi, which highlights the transient, imperfect yet pure nature of beauty. Real Life Experience Teisha Rose was diagnosed with multiple sclerosis in 1997 at age 22. Teisha shares her journey and how natural therapies helped her reclaim her life. What’s On What’s coming up for you, plus what’s inspiring us. It’s Time to... Start living your values with some wellness homework.

OUR SECTIONS:

Beauty, Food & Health

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Learn how painkilling medications influence emotions, and more. Supplement — Co-enzyme Q10 CoQ10 is everywhere in your body, producing energy for your body’s cells as well as acting as an antioxidant and fighting inflammation. Healing Food — Walnuts Walnuts are a good source of protein and healthy fats and are great for your heart, nervous system and digestion. The Beauty Tree Argan oil is a natural beauty aid that can hydrate the skin, help with skin blemishes and scarring, and add shine and volume to hair. Eating Keto Cyclic ketogenic eating is an achievable, effective way to balance your metabolism and promote health. Orally Right Beyond oral hygiene and trips to the dentist, is there something more you can do to restore your teeth’s health? Special Report: Depression — Finding the light From exercise and herbs to mindfulness, gratitude and diet, there are many effective strategies you can use to help combat depression. Recipes: Happy Hormones Naturopath Belinda Kirkpatrick infuses everyday dishes with nutrient-dense, hormone-balancing ingredients.

Beauty

Food

Lifelines Read how light affects intelligence and how pollution impacts on morality as we check out the latest research on matters of mind, body and soul. Thinkers & Doers: Jacinta McDonnell Jacinta McDonnell is a “disruptor”. She challenges the way things have been done and has brought entrepreneurial skills to areas as diverse as fitness, yoga, meditation and community building. Hygge: Where the Heart Is Do you want to slow down and have more time for the people and things you love? Embracing hygge (pronounced hooga), the Danish art of living well, might be the answer. Wired for Wonder By actively bringing wonder into your life you can experience more happiness and make your brain healthier at the same time. Change Your Self-Talk In every moment of every day of your life, your thoughts are determining how you feel and behave. You’d better make sure your thoughts are facts because, more often than you realise, they are not. Yoga for the Upper Chakras In the second of this two-part series we look at how to balance your upper chakras through yoga.

Health

Body

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A Planet for All Seasons Astrological planetary links between the seasons and the qualities of heat, moisture, coolness and dryness can guide you into the correct activities for each season. 94 Code Red (Embarrassment) There are natural ways to overcome the blushing and sweating of embarrassment and you can even make those awkward moments into positive opportunities. 98 Your Extraordinary Heart Your heart is far more than a pump. It has its own nervous system, its own “intelligence” and is intimately linked to both emotions and wisdom. 124 Counter Culture Find out what’s new in books, music and film. 90

Home, Parenting & Relationships Sustainable Kitchen Hacks Your kitchen is a hub of activity and, potentially, a lot of waste. Here, we give you 14 simple hacks to minimise your impact on the environment, save you money and help you lead a greener life. 48 Bounce Back One of the most powerful skills you can teach your kids is the ability to deal with their emotions. Discover 10 tips to help parents help their kids be emotionally resilient. 38

Mind

Spirit

Planet & Travel 18 Green Beat

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Read about the unexpected environmental power of ducks, and more. Mountain High A careful blend of tourism and conservation is helping maintain the survival of mountain gorillas. Power to Us We look at the possible options for providing sustainable energy for future generations. South Australian Odyssey Along the dramatic South Australian coastline you encounter stunning views but also have the chance to mingle with whales, sea lions, dolphins, lampreys and sea-birds. There is also delightful dining along the way. Road Tripping Sri Lanka’s Coast A road trip along Sri Lanka’s south coast offers relaxation and inspiration as well as galleries, wine bars and ocean-view cafes.

Every Issue 128 Natural Source Health products from our advertisers. 130 Beauty Source Products that care for your skin naturally. 131 Food Source Healthy food products from our advertisers.

Home

Parenting

132 Education Focus Byron Yoga Centre runs a range of different trainings and retreats in Byron Bay as well as part-time options offered in Sydney and Melbourne. 134 Natural Beauty Carla Oates reveals how good fats are good for your skin. 135 Quick Kitchen Lee Holmes guides you into some delicious slow-cooker cooking. 136 The Conscious Life Alexx Stuart provides tips on how to detox on a daily basis. 137 Digging In Jackie French profiles the plants to grow to make your own jam. 138 Pet Care Karen Goldrick shares how to reduce cancer risk in your pets. 139 Workplace Wellness Jan McLeod discusses how to eat well at work. 140 Ageing Well Michael Elstein considers the link between gut health and ageing. 141 Clinical Casebook Karen Bridgman confronts a case of chronic anxiety. 142 Stargazing Christine Broadbent reveals the planetary influences for May and June, 2018. 144 WellBeing Resource Guide A directory of holistic products and services.

Relationships

Planet

Travel

wellbeing.com.au | 11

community YOUR SAY

Soul Stories Love your shadow self

live in the flow state YOGA for your lower chakras

SPECIAL REPORT

beating back pain MODERN PARENTING

STABILISING SATURN

BESTIE OR DISCIPLINARIAN?

YOUR THREE-YEAR ASTROLOGICAL INFLUENCE

TASTY, HEALTHY LUNCHBOX MEALS

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Finding fluid beauty

INTERVIEW: MICHAEL LEUNIG

With natural ﬂuid loss treatments

MUSICAL HOMES | SNORKELLING AUSTRALIA | COMMUNITY LIVING | ESSENTIAL ROSE | DRUMMING

Did something resonate with you in this issue of WellBeing? Tell us! Write to WellBeing, Locked Bag 154, North Ryde, NSW 1670, email wbletters@ universalmagazines. com.au, comment on our Facebook page or tweet us: @WellBeing_Mag. We reserve the right to edit all letters.

Lucky me arrives home to my favourite magazine placed in my work space, ready to delve into and indulge in all its goodness. Wellbeing, thank you with all my heart that I’m still with you, four years later! I still pinch myself that Soul Stories gets to play a tiny part in this inspiring magazine. Sending all of my heart and energy to your previous editor, Danielle Kirk. Her journey is taking her elsewhere and I hope it will be full of love, beauty and wonder. Tams

Love letter A quick love letter from a long-time reader of WellBeing. To everyone involved with the creation of WellBeing, thank you — each issue just keeps on getting better and better! I’m so impressed with the quality of articles and in-depth research that goes into them. I dog-ear all the pages, put in motion the suggested mindful practices and enjoy cooking some of the recipes. Thank you so much!

journalists on the realities of the industry and hopefully these young women will not have to endure the sexism and discrimination faced by their predecessors. Tracey’s work to expose sexual predators and abusers within the media will also be the first crucial step to reforming the industry. Vicki Chuah

Pause

Emma Day

Inspiring women Thank you for your article profiling the inspirational Tracey Spicer. In the current social climate, we need women like Tracey more than ever. I’m so glad she’s mentoring young

I love WellBeing! Reading it is such a gift to myself. It helps me to press pause, breathe and to reconnect with my truth and an inner knowing. It also helps me to tune into my body and calm my mind, as well as fill it with new insights, wisdom and wonder. Thank you, WellBeing. Jade West

New chapters thinkers & doers

thinkers & doers

TRACEY SPICER

Spicer (centre) was proud to emcee the Women’s March in Sydney in January 2017.

The good fight Outspoken journalist Tracey Spicer ﬁghts for what she believes in. For a long time now, that’s been championing women’s rights in the media industry and beyond. Words AMY TAYLOR-KABBAZ

o one can deny Tracey Spicer has guts. If you were one of the 1.5 million viewers who watched her in her nowfamous TEDx talk in 2013 ceremoniously remove all her makeup, kick off her high heels and strip off the tight-fitting suit she was expected to wear throughout her career, you’d know she has courage. When Spicer finds something she believes in, she’ll back herself all the way. But for anyone who knows her 30-year history in the media, and in particular her fight for women’s rights to return to work and — shock, horror — the TV screen after motherhood, the removal of her clothes on stage to highlight the pressure women feel to look and behave a certain way would come as no surprise. Spicer has been silently — and not so silently — shaking up the media’s representation of women for a long time now. In fact, she’s riding what she calls the “fourth wave” of feminism. This is not a new battle for the radio, TV and newspaper journalist, however — she has been fighting for a long time. And, despite the relentless trolls and the reluctance of the “old guard” media to change, she’s not going to give up.

A ﬁght worth ﬁghting Picture this: it’s the late 1990s and the Australian media landscape is made up of two types of personalities: the

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gorgeous young woman with coiffed hair and a dazzling smile, and the trusted and respected older male. As Spicer shares in her book, The Good Girl Stripped Bare, this is the era when your male bosses told you to “stick your tits out”, “lose two inches off your arse” and “quit before you’re too long in the tooth”. And forget going back on-screen once you’d had a baby. You were moved off camera to a lesser-paid role, because no one wants to see “a mummy” on their television. Spicer knew this going into her first pregnancy. She’d seen it happen to all her female colleagues but, in what would become her signature determination to fight for what is right, when it was time for her to return to work and the predictable conversation about her “new” role, she fought back. Arguing that what Channel Ten was doing was against national and state laws, she won her role back — this time. “It was a different story after my second child,” she remembers. “Not long after returning to work, I was terminated.” This time, Spicer sued Channel Ten for discrimination and settled out of court. It was 2006 and the very first time anyone had stood up against the antiquated views around women in media. When I reflect on the courage it took to take on such a case in that day and age, and with two young children and

the media hounding her each day for comment, she talks it down. In her eyes, Spicer doesn’t see what she did as brave — it was just necessary. “That’s lovely of you to say that it was courageous, but I don’t think it was,” she says. “I consider myself to have been in a very privileged position at that time, to have a husband who, even though he worked at the same workplace, supported me. We were in a financial position to be able to hire an external lawyer. I was a member of the union already. I had education in this area; I knew my rights. I had the emotional support of my extended family. So, what I would say is, I don’t want people to feel less about themselves for not standing up against the system. The problem is the system. The problem is not us. “A lot of my mentors and role models are my very dear friends, who are generally women a little bit older in the industry, who’d either been sidelined or sacked when they had children. So, by seeing what they went through, I thought, ‘I want to fight on behalf of them.’ Because at the time they went through it, they didn’t have any support, and they weren’t able to take action. So I wanted to fly the flag for them.”

Mentoring the next generation Ten years on from that court case, Spicer is still flying the flag. As an in-demand

speaker, mentor and trainer, she trains young journalists at the Australian Film, Television & Radio School, as well as through her Outspoken Women and Spicer Communications companies. She’s also the co-founder and national convenor of Women in Media and is currently working on setting up scholarships for young women and women returning to work after children. A decade on from being terminated, though, does she think change is really possible? It’s nice to think we’re moving on from those days but a quick look at the nightly news tells a different story. The fact is, young women entering into media roles want to get a job and want to do well, and those rules about appearance are still there. So how can you get ahead if you aren’t willing to follow the rules? “(My husband) Jason and I talk about this most nights!” replies Spicer. “I mentor and teach a lot of young women and what I say to them is that, unfortunately, in society and the workplace, women are valued for their looks. It is our currency. So you’ve got a choice to make. You can play upon [looks] and get ahead in the short term, but it’s

“The more [women] who stand up to it, the more the structure will break down and the more they will be valued for their abilities and brains.” a depreciating currency and we all end up being sidelined in the end if we’re only valued for our appearance. Or you can forge forward based upon your abilities and your brains and fight, as much as you can, that expectation of appearing like a Barbie doll on television. And then I leave them to make their own choices. “I think they’ve got to understand that the structure is against them. However, the more [women] who stand up to that, the more the structure will break down and the more they will be valued for their abilities and brains.” In her role with Women in Media, which started in Perth 11 years ago and became a national organisation three years ago, Spicer is raising money to start scholarships for either rural or regional women, or women of different cultural backgrounds, to get into the industry. One scholarship she is particularly passionate

about is designed to get mid-career women who’ve left work because of caring responsibilities, either for children or elderly parents, back into the industry. “This is where we’ve lost a lot of women, in their 30s and 40s,” she says. “And with Women in Media, we not only want to help train those women so they can go back into the industry again, but we go into the media organisations and talk to them about the gender pay award. It’s about getting more women into leadership positions. It’s about sponsoring more women to come through and about ensuring that sexual harassment policies are actually being practised. We also have to look at training women to protect themselves from trolling in the workplace. Trolling is predominantly something that women experience, so we want to help them to handle that better.” The change, however, is slow. Spicer admits that Women in Media’s first discussions with industry were not successful — they all “talked the talk, but then they didn’t walk the walk”. So what is the solution to change? They haven’t got the answer to that just yet. “No, not yet. We’re trying! We’ve got the data together but being a journalist

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I felt compelled to write and say thanks, WellBeing! I stumbled across your magazine as I was preparing to spend five days in hospital on a pain management program. I have suffered from chronic pain for over two years and it was not until day four of my stay in hospital that I opened the WellBeing magazine and read the excerpt from editor-in-chief, Terry Robson. He wrote, “There are new chapters of life to be written at any stage and any age. You have never finished the magnum opus that is your life; your story is changing and the characters evolving at every point. Don’t waste time defending or lamenting who you once were but embrace new chapters and, whatever happens, just keep writing.” My gosh, it was as though it had been written just

community YOUR SAY

for me to read at that exact moment; as if had I read it earlier in the week it would have been lost. Thank you for inspiring me to look for opportunities that now exist and let go of what has already passed. I look forward to reading many more editions.

It's in the doing

Julie Vulin

What were your intentions for 2018? How have you been tracking with achieving them?

Jemima Hill

Inspired yogi The WellBeing Yoga Experience issue #3 was given to me by my husband. It is absolutely amazing! I teach yoga in my own small studio and I feel so grateful to have come across your magazine. You can be sure I am and will become a better person and teacher because of this publication and am so inspired to introduce more yoga concepts into my teaching. Thank you! Kym Falvey

The writer of each letter published will win a Hand Rescue Duo & Ultra Moisture Duo gift pack valued at $105 from Salus Body, featured here with other Salus products. Salus Body is a spa-inspired range of Australian-made products, lovingly blended from natural plant extracts, powerful botanicals and 100 per cent pure essential oils. For more, visit salusbody.com.au

WIN!

To be more conscious of the environment. I have been achieving this by recycling more and doing more volunteering for charities. The biggest thing I want to do is lose weight and to quit smoking, which is going be hard, but I have an amazing daughter who is going to help me achieve my goals. Denise Campbell

To practise happiness as much as My intention for the year is to be possible, with myself and with everyone. more mindful in all aspects Also, to be compassionate and of my life; physically, mindful. I intend to do this mentally, spiritually and Elaine Boyd's WellBeing by not letting my anger emotionally. I plan Inspirations Diary. or frustration get the best to achieve this by keeping a record in my WellBeing Inspirations Diary. Elaine Boyd

Our intentions are to help more people this year with their health and wellness than we did last year, especially local kids. Also, to continue on our own health and happiness journey using more primal methods and getting even more nature time. Clint & Aimee

me and instead focus on the positives and let go of the negatives, as well as surrounding myself with like-minded people and smiling and laughing often. Julie Vulin

This year, my intention is to develop as an artist. I’m a single mum of a ﬁveyear-old boy with no family living nearby so, in order to be the mum my son has needed, I’ve had to focus on what I can do vs what I cannot. I have managed to exhibit and complete commissions but not to the level I desire. My baby is oﬀ to school very soon; I’m aiming to milk as much out of those six hours as possible by painting, creating a website, starting a blog and going for it! Midge McMillian

Clint & Aimee

Nothing. I’m not setting myself up for failure. I’m not stressing myself on goals. I’m not intending to do everything possible to complete a challenge, and this is peace. Letting it go. Saying no. Be sad. Be mad. Be glad, when I choose. Marina Abernethy

This year, I’m bringing more ease and more awe into my life. I’ve been saying yes to the things I want to do and a ﬁrm no to the things that aren’t for me any more. I’ve been looking at my relationships with a new-found sense of awe and marvelling at the simplicity of nature. Grace Williams

Want to join the conversation next issue? Flip to the ﬁnal page and dive in!

wellbeing.com.au | 13

the pulse COMPILED BY TERRY ROBSON

Recent medical findings for a healthier body A breath of flu It’s autumn/winter and the flu season is not far away. Unfortunately, it’s easier to spread the dreaded flu than you may have thought. In a new study, researchers measured influenza virus in exhaled breath from 142 confirmed cases of people with influenza during natural breathing, speech, spontaneous coughing and sneezing. The analysis of the infectious virus recovered from these samples showed that a significant number of flu patients routinely shed infectious virus, not merely detectable RNA, into aerosol particles small enough to present a risk for airborne transmission just via breathing. Coughing was not necessary for infectious aerosol generation and neither was sneezing. Keeping surfaces clean, washing your hands and avoiding coughing does not stop you spreading the flu. If you do have the flu, rather than go to work and be present, the best thing you can do for yourself and others is to stay at home. Source: University of Maryland

Pain-relief medications such as ibuprofen and paracetamol are widely used but they may be doing more than just relieving pain; they may influence your emotions. This was found in a new review that found a variety of effects from these medications. For instance, women who took a dose of ibuprofen reported less hurt feelings from emotionally painful experiences, whereas men showed the opposite pattern. People taking a single dose of paracetamol were less emotionally distressed while reading about a person

experiencing physical or emotional pain and felt less regard for the person. People who took a dose of paracetamol also rated pleasant and unpleasant photographs less extremely than those who took placebos. Paracetamol also led to more errors of omission when playing a game. It certainly seems that painkillers influence how you process information. It’s a reminder that any medicine will rarely have a single action. Source: Policy Insights from the Behavioural and Brain Sciences

Curcumin for memory and mood Curcumin is a component of turmeric and gives many curries their colour. In a new study, adults between the ages of 50 and 90 who had mild memory complaints were randomly assigned to receive either a placebo or 90mg of curcumin twice daily for 18 months. All subjects were given cognitive function tests at the start of the study and at six-month intervals. Subjects also had brain scans to determine the levels of amyloid and tau in their brains at the start of the study and after 18 months. People who took curcumin experienced signiﬁcant improvements in their memory (28 per cent improvement) and attention while the subjects who received placebo did not. Those taking curcumin also had mild improvements in mood and their brain scans showed signiﬁcantly less amyloid and tau in the amygdala and hypothalamus, parts of the brain that control memory and emotional functions.

Diet influences breast cancer spread In this new study researchers studied triple-negative breast cancer cells, which grow and spread faster than most other types of cancer cells. They discovered that the appearance of asparagine synthetase in a primary tumour, the enzyme cells used to make the amino acid asparagine, was strongly associated with later cancer spread. Additionally, cancer spread was greatly limited by reducing asparagine synthetase, treatment with the chemotherapy drug l-asparaginase, or dietary restriction. When the lab mice were given food rich in asparagine, the cancer cells spread more rapidly. This suggests that changes in diet might impact on both how a person responds to primary cancer therapy and their chances of the disease spreading later in life. Foods rich in asparagine include dairy, whey, beef, poultry, eggs, fish, seafood, asparagus, potatoes, legumes, nuts, seeds, soy and whole grains. Foods low in asparagine include most fruits and vegetables.

Source: The American Journal of Geriatric Psychiatry

Source: Nature

MEDIFACT: Standing burns 0.6kJ more per minute than sitting. By substituting standing for sitting for six hours a day, a 65kg person would expend an extra 226kJ a day. If there was no increase in food intake, and everything else remained equal, that would equate to 2.5kg lost in one year.

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Photography Bigstock

Can painkillers inﬂuence emotions?

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lifelines COMPILED BY TERRY ROBSON

Interesting slices of life Polluted morality

The light of intelligence

In a new review of existing studies, researchers found that pollution is linked to increased feelings of anxiety. Additionally, cities with higher levels of air pollution also tend to have higher levels of crime. This association held true even after the researchers accounted for other potential factors like population density, poverty rate, unemployment rate and so on. However, these ﬁndings still don’t prove a causal link. So the researchers conducted experiments such as asking subjects to look at a picture of a city and then imagine either clean or polluted air. They found that when people imagined polluted air they were then more likely to cheat on subsequent tasks. Further experiments showed the same thing and the researchers concluded that air pollution, whether physical or mental, is linked with lowered morality through increased levels of anxiety. It seems that pollution corrupts more than the environment. Source: Psychological Science

to experience either positive or negative life events, the researchers found that our optimism bias extends to the people we care about and even to strangers we think are “good” people. Those rosecoloured glasses make life a little easier to face.

For this study, researchers observed the brains of Nile grass rats (which, like humans, are diurnal and sleep at night) after exposing them to dim and bright light for four weeks. The rats exposed to dim light lost about 30 per cent of capacity in the hippocampus, a critical brain region for learning and memory, and performed poorly on a spatial task. The rats exposed to bright light showed significant improvement on the spatial task. When the rats exposed to dim light were then exposed to bright light for four weeks (after a month break), their performance on the task recovered fully. The researchers found that exposure to dim light caused reductions in a substance called “brainderived neurotrophic factor”, a peptide that helps maintain healthy connections between neurons. Fewer neuronal connections results in less learning. Language is no accident; it’s no wonder we use the phrase, “He’s a bit dim.”

Source: Psychological Science

Source: Hippocampus

Your “optimism bias” Sometimes you change your beliefs about yourself based on information you receive. If you do better on an intelligence test than you expected to, you would probably upgrade your belief about how intelligent you are. However, if you do worse than expected you would probably dismiss the results

as being due to a bad test or bad conditions. This is known as an “optimism bias” and it helps us cope with life by feeling good about the future, but researchers wanted to know if it extends beyond the individual. By asking people to imagine how likely friends, loved ones and strangers were

That bicycle testicle pickle

Photography Bigstock

Cycling is a popular, healthy and sustainable method of transport. Over the years, though, there have been reports that cycling may not be good for sexual health, in particular erectile function. Previous studies, however, were small and lacked comparison groups. In this study, subjects included 2774 cyclists, 539 swimmers and 789 runners. The subjects completed validated questionnaires about sexual health. In general, when compared to swimmers and runners, cyclists’ sexual and urinary health was similar, although some cyclists were more prone to urethral strictures. Individual choices did inﬂuence the eﬀect of cycling. High-intensity cyclists had overall better erectile function scores than low-intensity cyclists. Standing more than 20 per cent of the time while cycling reduced chances of genital numbness, while adjusting handlebar height lower than saddle height increased the likelihood of genital numbness and saddle sores. Overall, though, gentlemen, back on your bike. Source: The Journal of Urology

DID YOU KNOW? Research shows that having a clear picture in mind of what their future will look like can motivate university students to keep going despite the challenges of the student life. Imagining your future has also been shown to make you readier to take actions to deal with what comes along. Dwelling on the past does not have the same effect. Clearly imagining your future can help you deal with your present.

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green beat COMPILED BY TERRY ROBSON

All the latest in environmental issues Duck and cover Ducks don’t get the plaudits they deserve. They are an under-appreciated waterfowl, but a new study shows just how vital they are to the environment. Ducks are usually thought to disperse plant seeds primarily via external means when stuck in their feathers or in mud on their feet or their bills. The new study shows it goes deeper than that. Researchers from Hungary and Spain have studied hundreds of samples of duck poo and found a veritable flotilla of plants were hitching a ride therein. The researchers found seeds of 21 flowering plants, including land species that were not previously known to be spread by ducks. Not only that, they found spores of floating watermoss, which the researchers claim is the first known example of birds spreading ferns. Ducks may be able to spread these seeds and spores for hundreds of kilometres, revealing them as a vital part of the ecosystem. Source: Ecology

Magpie intelligence

Hail is among the most economically damaging natural phenomena in Australia, challenged in its cost only by ﬂooding. In an important advance, researchers from the United States may have found a way to predict hailstorms up to three weeks in advance. The researchers examined hail observations from national storm data for the period of 1979 to 2016. They compared those events with changes in the Global Wind Oscillation (GWO) index, a collection of climate and weather information that measures “atmospheric angular momentum” (the degree of waviness in the jet stream). The GWO index has eight distinct phases and four of those phases were reliable predictors of increased inland hail activity during peak storm seasons. The model works better in some parts of the US than others and would not necessarily extend directly to Australia. However, similar research could develop useful hail prediction models worldwide.

Energy conversion and storage is the key to a “clean energy” economy. Solar and wind sources produce plenty of power but they only do it intermittently, meaning we need to store and save the electricity they create. One of the most promising ideas for storing renewable energy is to use the excess electricity generated from renewables to split water into oxygen and hydrogen. Hydrogen has many uses in industry and could be used to power hydrogen fuel-cell cars. However, the catalysts required for water splitting are precious metals, such as platinum or ruthenium, and they make the process prohibitively expensive. In a new study, researchers from Washington State University have used two abundantly available and cheap metals to create a nanofoam that worked better than most catalysts currently used, including those made from the precious metals. Large-scale testing is required but this could be a mechanism to create energy for the future.

Source: Geophysical Research Letters

Source: Nano Energy

Researchers examined 14 wild groups of Australian magpies (Western Australian subspecies Cracticus tibicen dorsalis) in Perth. The groups ranged in size from three to 12 birds. The cognitive ability of each magpie was tested using four tasks, including one in which they had to learn to associate a particular colour with the presence of food. There was also a test of self-control in which magpies had to stop themselves from pecking directly at the

food through a transparent barrier and instead had to go around to the sides of a tube to get the food. The results showed that the larger the group the magpie grew up in, the more intelligent they proved to be on the tests. Additionally, more intelligent females produced more offspring. It’s likely that the demands of living in complex social groups may play a role in the evolution of intelligence. Source: Nature

Hailstorm prediction

Photography Bigstock

Energy for the future

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For the

of your life...

supplement COENZYME Q10

Energy & so much more This nutrient is everywhere in your body, producing energy for your body’s cells as well as acting as an antioxidant and ﬁghting inﬂammation. Words DR KAREN BRIDGMAN

Therapeutic uses Cardiovascular system CoQ10 increases energy production in heart muscle, normalises blood pressure, optimises energy levels and reduces the effects of ageing. It is highly concentrated in heart muscle, contributing to its high metabolic activity, functioning as a lipidsoluble inhibitor of low-density lipoprotein (LDL) and reducing lipid peroxidation. It has been used clinically to improve many cardiovascular disorders including angina, arrhythmias, congestive cardiac failure, cholesterol disorders, hypertension and cardiotoxicity. It protects heart muscle against damage (and often sudden death) caused by

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CoQ10 has been shown to increase exercise capacity

a viral infection (in otherwise healthy people). 120–150mg per day for 28 days has shown a marked reduction in a range of cardiovascular events. In peripheral artery disease and hypertension, up to 300mg/day in combination with other antioxidants is effective. Research has shown positive results for patients with a mitral valve prolapse (it assists in repairing the valve, particularly when taken with magnesium) and improved outcomes when taken before coronary bypass surgery. In cardiac patients, the plasma level of CoQ10 has been found to be an independent predictor of mortality. Periodontal disease When patients with advanced periodontal disease had their gums biopsied, it uncovered a significant deficiency of CoQ10. When 25mg of CoQ10 was applied topically (twice a day for three weeks) there were dramatic improvements. Even those who had been unable to eat solid food were able to resume doing so after the treatment. Athletic performance CoQ10 has been shown to increase exercise capacity, improve athletic performance and strengthen the heart. World-class athletes may need 300– 600mg per day. Diabetes CoQ10 can decrease insulin requirements in diabetics. An Australian study showed that a total of 200mg/ day of CoQ10 for 12 weeks improved both glycaemic control (reduced HbA1c) and blood pressure (both systolic and diastolic) in patients with type 2 diabetes.

Central nervous system CoQ10 has shown multiple protective effects in the central nervous system. Research shows improvements in patients with depression, Parkinson’s disease, Alzheimer’s disease and age-related memory loss when supplemented with CoQ10. Dose used is 100–200mg per day. Immune system Coenzyme Q10 increases immune function, leading to higher antibody levels, increased T-cell activity and resistance to infection. It improves outcomes in autoimmune disease, including autoimmune bronchial asthma and infections such as AIDs. Cancer CoQ10 reduces the cardiotoxicity of chemotherapeutic drugs such as tamoxifen, doxorubicin and trastuzumab and may increase the effectiveness of the drugs. According to research, CoQ10 suppresses cancer cell growth by functioning as an antimetabolite; meanwhile, as an antioxidant it prevents free-radical damage to DNA. Substantial research shows improvements in outcomes in a variety of cancers, including breast cancer.

Requirements & dose Normal red cells appear to regulate their CoQ10 effectively but the supplementation impacts on reducing pathological conditions. Doses up to 200–300mg per day can be useful when taken with food containing a small amount of healthy fats to improve absorption. When supplementing, plasma levels will plateau within three weeks. Both coenzyme Q10 and its reduced form ubiquinol are important supplements for mitochondrial health. As you age, ubiquinol is the preferred form as it’s the ability to process CoQ10 to ubiquinol in the body that decreases with ageing. The body’s conversion of CoQ10 to ubiquinol improves by eating lots of green leafy vegetables in combination with appropriate skin sun exposure (without sun creams). Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney.

Photography Bigstock

oenzyme Q10 (CoQ10), also known as ubiquinone, is a fat-soluble vitamin-like nutrient synthesised by cells in human (mammalian) tissues. Coenzymes are small molecules that facilitate the chemical reactions of other enzymes. CoQ10 is critical for producing ATP (adenosine triphosphate) in the electron energy transport chain, thereby being critical for energy production. CoQ10 is a major antioxidant and anti-inflammatory nutrient that plays an important role in immune modulation. It concentrates in organs and tissues that are highly metabolically active: the heart, kidneys, liver, pancreas and immune system. CoQ10 can be important to supplement because synthesis becomes less efficient as people age, while stress as well as a variety of medications deplete the body stores. Ubiquinone was first identified in 1940 when it was isolated from beef hearts. Its chemical formula was derived in 1958. Found in beef, eggs and in lesser amounts in beans, grains, spinach and some oils, commercially it’s manufactured by fermenting beets and sugar cane with specific strains of yeast. It wasn’t until 1972 that scientists documented low levels of CoQ10 specifically in humans with cardiovascular disease. In 1978, a Nobel Prize was awarded for the discovery of the role of CoQ10 in cell energy transport.

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healing food WALNUTS

The hearty nut Walnuts are a tasty snack and a good source of protein as well as healthy fats that protect your heart. On top of that, walnuts are also good for your nervous system and your digestion. Words DR KAREN BRIDGMAN

Nutrition Walnuts contain high protein (15 per cent), high fibre (7 per cent) and high fat (65 per cent). Micronutrients are lutein, zeaxanthin, a range of B vitamins (with high levels of B6) and minerals, particularly manganese (163 per cent RDA), magnesium, phosphorus, potassium and zinc. The fat profile shows high polyunsaturated omega-3 fatty acids with alpha-linolenic acid (14 per cent), linoleic acid (58 per cent) and 13 per cent oleic acid (omega-9). Polyphenols are the main active ingredients, with seven phenolic compounds including ferulic acid, vanillic acid, coumaric acid, myricetin and juglone. Walnuts also contain ellagitannins, betulinic acid and beta-sitosterol. Phytosterols, tochopherols and squalene are present as well. Based on serving size, walnuts are the seventh-largest source of total polyphenols of all common foods.

Healing uses In traditional medicine, walnuts were used for a wide variety of ailments: to treat worms and helminths, for diarrhoea, sinusitis, stomach aches, arthritis, asthma, eczema, scrofula, skin disorders, diabetes mellitus, anorexia, thyroid dysfunction, cancer and infectious disease. Cardiovascular There have been many studies conducted on the therapeutic activity of walnuts (and other nuts) on the cardiovascular system. They have been shown to lower total cholesterol and the LDL fraction, trigylcerides and the ApoB marker, while increasing the protective HDL and antioxidant defense systems. Higher doses give better results. They also lowered blood pressure in people without diabetes.

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The anti-inflammatory effect reduces the risk of atherosclerosis development in human aortic endothelial cells. Walnut derivatives have also been shown to reduce the oxidation of LDLs, thus lowering the risk of atherosclerosis. Walnuts have protective properties in cardiovascular disease in overweight humans with visceral adiposity (weight collecting around the abdomen) — a known risk factor for cardiovascular disease and metabolic syndrome. Comparing walnuts with fatty fish, research has shown each regulates different components of cholesterol metabolism. The polyunsaturated fats of walnuts lowered LDL and total cholesterol levels in people with high blood fats and the fatty fish lowered triglycerides and raised HDL cholesterol. Overall, the high walnut diet showed better results than the high fish diet in regulating cholesterol as well as improving antioxidant capacity. Neurological The anti-inflammatory and antioxidant ingredients of walnuts improve neurological function, increasing signalling, neurogenesis (development of new neurons) and reduction in the amyloid plaques involved in dementia, thus being neuroprotective. Walnuts have been shown to assist in the maintenance of brain health and cognitive function in the ageing. Obesity Despite the high-fat, energy-dense content of walnuts, the high protein and dietary fibre components contribute significantly to the feeling of satiety. Along with the high levels of micronutrients, the net effect is that walnuts have an inverse association

with higher levels of consumption (one handful daily is ideal) and lower body weight, helping prevent both obesity and type 2 diabetes. Metabolic syndrome & diabetes Regular consumption reduces the risk of the development of metabolic syndrome and type 2 diabetes due to its antiinflammatory and antioxidant properties. Gastrointestinal Beneficial changes in gut microbial communities were shown on the ingestion of walnuts. In rat studies, increased levels of lactobacillus were measured. Walnuts are prescribed for chronic constipation, intestinal toxaemia, giardia, portal congestion and haemorrhoids. Green black walnut hulls have been used as a traditional medicine to expel parasites, worms and a variety of pathogenic organisms inhabiting the gut. The juglone component has shown antimicrobial, antiparasitic effects, which ,when combined with its laxative activity assist in removing these organisms. Liver function Walnut consumption reverses nonalcoholic fatty liver. It’s said that three things are necessary for a healthy liver: walnuts, coffee and oily fish. Anticancer The proteins from walnuts showed antiproliferative activity against cancer of the prostate and breast as well as melanoma and leukemia. Walnuts have been shown to afford partial protection from colon cancer, possibly due to the beneficial changes to the gut microbiome. Ellagic acid from walnuts is protective against UVA (sun-related) skin cancer by reducing DNA damage in skin cells. Various studies have shown that walnuts improve pathways related to cancer initiation, development and progression.

Eating walnuts To get the most nutrients from walnuts and take away the mouth dryness it’s best to activate them by soaking in filtered water with a little salt for 4–12 hours then draining them before consuming. Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney.

Photography Bigstock

alnuts are tree nuts of the genus Juglans. Technically, they are stone fruit, not true nuts. Once picked, walnuts need to be stored properly or they are susceptible to insect or mould infestation, producing aflatoxin (a potent carcinogen). They are best stored at low humidity, below 25°C. The nut meat is used as a high-protein food and walnut oil as salad dressing but its low smoke point limits its use for frying.

road test KITCHEN APPLIANCES

Kitchen essentials Forget julienning carrots, tricky mandoline slicers and poorly blended smoothies; we put some new kitchen appliances to the test. Words KATE DUNCAN

Vitamix

Photography Bigstock

The sleek design of the Vitamix Ascent Series has my dinner party guests drooling before I’ve even served dessert! Featuring program settings for smoothies, soups, dips, desserts and a self-cleaning mode, I just hit the touchscreen interface and walk away, knowing the Vitamix will take care of the rest. First up, I tested my favourite smoothie recipe. I added one banana, some frozen raspberries, a handful of baby spinach, a few cashews and a scoop of cacao powder to the two-litre container and hit the smoothie function. I watched the speed increase by half-speed increments, then slowly reduce as it counted down from 50 seconds before shutting off completely. Now, I’ve had this smoothie almost every day for a few years, but this morning it was different; it was the smoothest, creamiest, most delicious version of my go-to smoothie I’ve ever made! Next, I made some almond butter, an ingredient needed for the raw berry cheesecake I was making (also in the Vitamix). Following the nut butter recipe that I found in the Vitamix Simply Blending cookbook — which, by the way, contains lots of delicious and healthy recipes — was easy. The nut butter was creamy and smooth, making it the perfect addition to the raw berry cheesecake I also made. The Vitamix has a lot of power. At full throttle or speed 10, it’s loud but it gets the jobs done quickly. With the 10-year warranty cover, I’m certain I’ll have this machine for a very long time. I love the self-cleaning function, the interlock technology that prevents the machine from operating if the lid or container is not secure and wireless connectivity, which I’m yet to explore. Who knows, maybe in the future my Vitamix will 3D-print my smoothie ingredients and blend it all in one!

Southern Cross Water Puriﬁer I’ve never minded drinking water from the tap. In Australia, we’re very fortunate to have clean, running water that seemingly appears like magic with the twist of a handle. I must admit, though, after sampling the water from Southern Cross

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Pottery’s water purifier, I can certainly appreciate the growing trend towards clean, purified water. Handmade and hand-decorated, the beautiful stoneware water purifier uses a carbon and ceramic filter to remove impurities such as bacteria, giardia, chlorine algae, rust and fluoride (if a specific fluoride-filter is chosen), while ensuring healthy minerals like calcium and magnesium remain in the water. It holds approximately 12 litres and the pH of the water is increased slightly due to the calcium content of the filter, making the water more alkalised. Australian-made and easy to assemble, the ceramic purifier has become a striking feature on my kitchen bench. I’ve taken a liking to filling up the water purifier — standing boldly with its turquoise, ocean-like glaze each morning — watching the water trickle through the filter and eventually into my glass. Taking that first sip of pure, clean water has quickly become a scared and satisfying way to start my day.

OmniBlend Super Blender I was craving something sweet and chocolaty when I unpacked the OmniBlend Super Blender. When my cacao craving kicks in, I’ve got to move fast. I flicked through the three OmniBlend cookbooks included in the box and found what I wanted: Coconut Chocolate Bliss Bar. Following the recipe, I added shredded coconut to the BPA-free 2L jug and flicked the switch to low. Considering I doubled

the recipe (cacao craving at its peak!), I was surprised to see how quickly it blended the ingredients — my old blender would have struggled without any liquid. Using the tamper to really help it along, I made the recipe quickly and to perfection. With low, medium and high settings, plus a pulse function, the blades are made from high-quality stainless steel and designed at different angles to create a seamless vortex, which cycles through all my favourite ingredients, breaking them down in a matter of seconds. Plus, the OmniBlend comes with a nut-milk bag, which I’m yet to use (my cashews are currently soaking), a sevenyear warranty and free shipping.

Veggie Bullet Spending close to $20 on a jar of sauerkraut has never appealed to me, considering it’s just cabbage and salt. Now, with the help of the Veggie Bullet, I can make my own in seconds for a third of the price. As well as sauerkraut, I’ve added kimchi and coleslaw to my weekly repertoire and am thoroughly enjoying the ease of this machine. Although there’s a few parts to the Bullet, they’re clearly labelled and easy to assemble. With just one button, I can spiralise, shred, slice and blend almost any vegetable by simply feeding it safely through the chute towards the blade. I love salads, but sometimes get bored with the usual suspects: greens, tomatoes, cucumber and avo. Lately, my salads have been transformed with zoodles and sautéed sweet potato noodles, ingredients I don’t usually have the time to prepare. Plus, my vegie intake has increased over the past month — it’s just so easy to feed an extra cucumber, carrot or beetroot through the Veggie Bullet, watching in awe as it comes out sliced. Also included with the Veggie Bullet is a cookbook filled with delicious and healthy recipes such as Rainbow Confetti Salad with Tahini Turmeric Dressing and Cauliflower “Rice” with Hazelnuts & Tarragon Dressing, both of which I’m excited to try. Kate Duncan is the Assistant Editor of WellBeing.

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holistic journey BUSH MEDIJINA

Healing bush medicine The Warnindilyakwa women of the Groote Eylandt Archipelago in the Gulf of Carpentaria blend traditional bush medicines for the not-for-proﬁt skincare brand Bush Medijina. What is Bush Medijina? Bush Medijina, the name of our not-forprofit social enterprise, means “bush medicine” in the Anindilyakwa language.

used for coughs and colds, muscle pain, headaches and stress. We boil them to make our popular Breathe Easy + Calm Balm. The balms can be rubbed on the chest to sooth a cold or on muscles to help with general aches and pains.

Where is Bush Medijina located? Where do you harvest? Our base is the Angurugu Community on Groote Eylandt in the Gulf of Carpentaria. We harvest our plants locally; the whole island is home to our medicines. Please describe some of the bush produce you collect? We use knowledge passed down from our mothers, grandmothers, aunties and elders to harvest produce on our country to make skincare products and healing remedies. We pick merrika (broad-leaved wattle) and dumburumba (native sandalwood) leaves and boil them to make body balms, lip balms and soaps. We traditionally use merrika and dumburumba for treating sores, cuts, stings and skin rashes. These balms can be rubbed on the body in areas as needed or used as a general body balm. Mamaburra (wild peach tree) is commonly found on Groote Eylandt and we eat the fruit from the tree. We sometimes bathe ourselves in mamaburra or rub it on our bodies as it helps us with skin problems. We cut the red bark from the tree and boil it. It gives our soaps a lovely deep-red earthy colour. Sometimes we dry it and use it in our soap scrubs as an exfoliant. We add the dusty colours of our very own Groote Eylandt ochres to some of our soaps, along with clay to make soap scrubs. Yilyakwa (sugar bag), found in the hollow of trees, is honey made by the native bee. We use sugar bag in soaps and our lip balm; it’s good for the skin. We also make lip balm from angarrakaka (jungle currant). This fruit is like a blueberry. We eat it when it’s available in the hot and wet season. All our lip balms have merrika (broad-leaved wattle) which is good for soothing the lips.

What traditional knowledge and ancient wisdom has been passed to you by your ancestors? Leonie, aka Gayangwa Lalara: “As a young girl, I had arthritis in my knee. My mother and the women in our family collected yuwarra [Tinospora smilacina, commonly known as snake vine]. They hit the vine with a stick to make it come loose from where it was living. Then they soaked it in cold water; you can also boil it or crush it using a rock. They wrapped the vine around my leg and bathed me in the liquid. They left the wrap on all day. After that, the swelling in my joints went away.” Many bush medicines can be used both internally and externally. Infusions, decoctions, tinctures and dry preparations are the four main internal preparations, while washes, compresses, poultices and salves are the four main external preparations. Our ancestors did not have medical clinics so, when someone was burnt, stung by a jellyfish, cut themselves or felt sick, we’d know where to get our own medicines and how to prepare them. The land provides all we need for a healthy life.

What are some of the traditional ways you use to blend the bush medicines? We harvest leaves, bark, roots and seasonal fruits.

What bush tucker ingredient have you found helps with headaches and colds? Mamarra (small-leaved paperbark) and mawilyaburna (liniment) are traditionally

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What types of skincare products do you create? We make healing balms, soaps, hair oil, lip balms and body butter. We are working on new formulas and products and our range is slowly developing.

What environmentally sustainable practices do you follow when it comes to harvesting bush medicine? We collect plants when they are in season and know the best time to harvest according to weather conditions. We make small batches at a time, so only collect small amounts when needed. We are grateful to live on a big island with an abundance of pants and wildlife. How has Bush Medijina paved a way for young women and girls? Making bush remedies is women’s business. As women, we know this is important work and knowledge and we value it as part of our culture. We also value being good mothers, showing kindness to others, being loving and caring, being respectful, thoughtful and friendly. We want to create jobs for the women in our community so they can be financially independent and have a nice working environment that also preserves our culture. What’s next for Bush Medijina? We want to expand into other communities across the Groote Archipelago so women from all communities can be part of Bush Medijina. However, probably the most important part of our business is to foster our Wellbeing Program. As women in Indigenous communities, we face many challenges. Part of our vision is to support other women to become stronger in mind and body so we can better deal with these challenges. We want to be leaders and advocates for our communities. We are very proud of what we have achieved so far; we are enjoying the journey and coming closer to our overall dream of a successful social enterprise that supports us, the Indigenous Warnindilyakwa women of the Groote Eylandt Archipelago. For more, visit bushmedijina.com.au.

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art for art’s sake DIANE GEACH

WellBeing gives space to the creative souls in our community

M Diane Geach T: +61 418 166 111 E: chat2di@gmail.com

y art has been influenced by the traditional Japanese Zen aesthetic of wabi sabi, which highlights the transient, imperfect yet pure nature of beauty. Coming from an Asian heritage has helped my understanding and appreciation of this Zen philosophy, which I try to emulate through my painting. After experimenting with

differing media, watercolour is the medium I feel the greatest affinity for. I have been encouraged in my artistic endeavours by my photographer husband Brian and my Moku teacher, Bronwen Wade-Leeuwen. My inspiration is from nature; its abstract shapes, luminosity, colours, hues, shadows and highlights sharpen my senses and awaken my creative inner self. This inspiration allows me to reflect upon, contemplate, concentrate and create, allowing space, the fluidity of colours and water to organically emerge as an image on my paper. In the past, I had often considered painting, but a busy corporate life and other distractions meant this impulse was often relegated. However, a lifechanging encounter with breast cancer in 2009 led me to revaluate what was important in my life. After my treatment ended, I made the decision to pursue my artistic side. It’s a decision I’ve never regretted and one that has been validated by the modest success I’ve achieved in exhibiting my work. But the true nature of success is what my art has brought to me personally: a new-found confidence, an ability to see, to observe, to create and, with that, the recognition that art can heal and nurture. Sometimes life takes an unexpected turn and what often seems like a setback can manifest itself as an opportunity. Now, I look upon my sudden and daunting encounter with breast cancer as a positive, sparking an epiphany and an awakening to the natural world and, most significantly, to my artistic world within. Stony Creek 42cm × 29.5cm, watercolour

Are you an amateur artist and would you like to see your art in WellBeing? Send a high-resolution colour image of an unpublished artwork to wbletters@ universalmagazines.com.au.

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thinkers & doers JACINTA MCDONNELL

The creative disruptor Jacinta McDonnell is a “disruptor”: she challenges the way things are done. Over a successful life, she has brought entrepreneurial skills to areas as diverse as ﬁtness, yoga, meditation and community building. Here she shares the philosophy that underlies all she has achieved. Words AMY TAYLOR-KABBAZ

f you had to choose one word to sum up the work of Jacinta McDonell, “disruptor” would be apt. While this word is often thrown around in the current entrepreneurial world, it’s particularly relevant for this mother of three. Her special talent? Making something very rigid approachable for all. She looks at the rules, regulations and requirements of everyday parts of life and asks — why? Why can only that person, at that time and in that way, do it? When she doesn’t get a good enough answer she goes ahead and creates the change. First it was Australia’s first 24-hour gym. Then it was charity work in Africa. And now it’s yoga and meditation. In each industry, this born entrepreneur is able to break down the barriers that keep people separated, whether they are timetable, access or understanding.

First, the ﬁtness world Think back to the fitness industry of the early 90s for a moment. Not only were the gyms themselves very sterile (and often male-oriented) places but what you wore and what you did inside those gymnasiums were equally inaccessible. Fitness was very much governed by timetables: you paid your substantial fee, picked a class (and hoped to be able to get to it), showed up and then left an hour later. Jacinta McDonell grew up in this

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industry. Both her parents worked in gyms and after leaving school she started working part time, along with her brother, in a partnership that would go on to change the face of fitness in Australia. “I think it was actually my mum who had this grand idea that my brother and I should open our own gym. In the early 90s it wasn’t expensive to open a new studio because there wasn’t the level of cardio equipment you see now, and the technology wasn’t super-advanced. So we managed to open our first gym in 1992 and I started teaching aerobics. Our careers were always intertwined. Even if we didn’t own businesses together, my brother and I were somehow working together for most of our lives.” By 2007, the siblings owned two female health clubs in Sydney but were always looking for the latest trends out of the States. The two would go over there every year to research the market. When they first heard about the new 24-hour fitness centres gaining popularity there, they knew it was what they had been looking for. “There’s a magazine that comes out every May that highlights what’s happening in the franchises in the US. My brother and I both saw Anytime Fitness was listed and I still remember my brother coming in and saying, ‘You have to have a look at this.’ I had a seven-year-old at the time and I

remember going home and thinking, ‘Oh, my goodness.’” Two weeks later, they were in the USA meeting with the founder and negotiating the first franchise outside of the States. “A lot of the people that we really respected within the fitness industry thought we were crazy. We had to find backers here to get it off the ground, as my brother and I didn’t have the money at first and the reaction we got from some was so negative. We just kept getting told, ‘This is just never going to work in Australia. No one’s going to go to the gym 24 hours a day.’” Jacinta saw it differently. “We were just so convinced that this was the right thing for the consumer in Australia because at the time the fitness industry was really just big box clubs. There was one huge franchise and some tiny little centres and that was it. The consumer really didn’t have a choice as to where to exercise and the price point was relatively high. So we just really had to back ourselves.” That was 10 years ago. Now there are almost 450 clubs open across Australia.

But what if that’s not enough? Right in the middle of this booming business success, McDonell found yoga. First, it was to help her fall pregnant but then it became so much more than that. After decades of aerobics and gyms,

thinkers & doers JACINTA MCDONNELL

The Human Kind Project aims to connect people with something that’s creating change on the other side of the world.

physical exercise become about more than just the body. “Yoga really started to expand my thinking. I’d always had an interest in philanthropy and my favourite part of Anytime Fitness was empowering the franchisees to create their own life, and so I just started to think bigger. I started asking, ‘How are we living our lives, and what is our true potential as humans? Not just as business owners? What are we here to do?’” Two children followed and McDonell’s role and day-to-day involvement began to change within the franchise. She moved into a board position and her yoga and meditation continued to quietly transform how she wanted to live her

life. Then she went to Africa. “In 2014, I went on a trip with The Hunger Project to witness the work that they do on the ground. It was a leadership trip, so we weren’t there to build a school or anything like that — we were really going to learn from the women and the men on the ground. To learn how they were transforming their communities. “I was lucky enough to spend the whole week with the CEO of The Hunger Project Australia, Cathy Burke, and had many conversations with her, and this really changed me. I think that the concept of what is our true potential and what are we capable of as humans is at the forefront of what The Hunger Project is all about. It’s empowering

“Absolutely the safest option would have been just do business as usual and write a cheque every year but I don’t think that’s a wholehearted decision.” people in rural Africa to be able to transform their communities and lift themselves out of poverty. “But it was the human connection while I was there that made it so powerful to me. Because of my yoga and meditation, I could be really present with what was happening. You’re meeting these people in rural towns in Malawi

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thinkers & doers JACINTA MCDONNELL

and you’re asking them what’s going on in their day, what’s going on in their life, and what are their hopes and dreams. That was a really powerful lesson for me on what is our human potential back here in the West. How can we actually support other humans globally to be able to have the opportunities that we have here?” While the trip had obviously changed her, no one would criticise McDonell — still at home with two young children and an older son — for coming home from Africa and writing a cheque for The Hunger Project and continuing on with life. She would be supporting something she believed in and had played her part. For many busy entrepreneurs and business owners, that would be enough. So why didn’t McDonell just make her donation and leave it at that? “I often get asked that,” she says “and I don’t feel like I made a decision. I know I did make a decision but it just seemed like this is what I should do. It’s how I want to raise my children and what I want to teach them. If I just held onto the limited belief that my success can only come from this (fitness) business and I can’t let that go, that would be playing it safe. So absolutely, the safest option would have been just do business as usual and write a cheque every year but I don’t think that’s a wholehearted decision.” Instead, just as she’d done with the barriers to exercising when and how you want, McDonell began to question how businesses could be more involved in community work while supporting the not-for-profits on the ground.

More than just a donation How do you make the act of corporate fundraising for a charity more enjoyable and rewarding? You bring the two much closer together. Rather than the involvement ending with the cheque, you allow the business owners and leaders to go beyond the tax-deductible donation and see how they are making a difference. This is where Human Kind Project comes in: it connects businesses with the people who are on the ground making the changes in the communities. “We don’t do the work on the ground but we want to be a very strong voice for the projects that we support. We’re more a voice and a channel to enable people to connect with something that is creating change in the other side of the world. That’s really why we exist.” To date, they have funded over $800,000 in projects and have a further $943,000 in current projects.

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[The Human Kind Project] connects businesses with the people who are on the ground making the changes in the communities. “We’re committed to fundraising about $1 million in the next three years for a number of different projects. But the vision is really just to do two things: to support the entrepreneurs that are already connected to Human Kind to help them have a greater reach in their community to fundraise for these amazing projects. And number two is to support them to feel like they are making a difference in the world. “It’s grown in a pretty organic way and it’s probably bigger than I thought it was going to be at this point in time. We have a big goal — we want to be a part of the global goal to end extreme poverty and injustice by 2030 — and we believe in business for good. Business leaders want to be a part of something bigger and see how they can make a difference. If we can help them do more by connecting the amazing people on the ground in Africa and India with the business leaders here, then we can play our part.”

Yoga without the hype You’d think that would be enough, right? Ending world poverty? Not for the eternal changemaker, McDonell. For her, there was one more industry where she felt she could make some change and that was the daily practice that had made all this change possible. “Yoga has definitely become more mainstream now and people aren’t so put off by the idea of it, but I feel there’s still a lot of barriers around meditation. People still say things like, ‘Yeah, I can’t sit there. I can’t quieten my mind.’ And so they don’t try it. I really wanted to change that. So through yoga that is

approachable with great music and great energy. I wanted to bring in meditation that was also approachable.” Following on from the success of her yoga studio in Surry Hills, Sydney — offering a type of yoga she has developed with her teachers that’s built around a playlist of music — McDonell took her classes online. W1LL (pronounced “will”), launched at the end of 2017, allows the user to choose from a selection of yoga and meditation classes for a monthly fee. “I wanted W1LL to demystify meditation a little bit. Our meditations are very simple; easy to integrate into your life. We’re not talking about energy centres or chakras — and I don’t say that out of disrespect. I think that people can choose their own journey but I feel like we’re a nice place for people to start to try to integrate some stillness and mindfulness into their lives.” Accessible at any time, without the hype? Just as she did with fitness? “I wanted people to know that meditation is not something you can skip over. If you want to live a fulfilled life, you need to find some sort of mindfulness practice. Everything these days is external: it’s focused outwards and on what you need to do, what you need to get done. I think that people need to be able to find a way — hopefully, a simple way — to connect to an internal practice and see what is going on in their minds.” It’s within that mind that McDonell continues to question what role she can play in this world. “I look at things and ask, ‘Why is like that? Why is the yoga industry like that? I don’t understand.’ Things seem so simple in my mind and I’m willing to give it a go. “I’m not attached to whether something I do is successful or not — I just believe that it should exist in the world. So disruption’s probably one thing, but it’s more that I’m not scared to just give it a go. A lot of people probably think the same way I do but maybe they haven’t got it out into the world in a real form. “The truth is I don’t want to raise my kids to lead a safe life, which means I can’t tell them that they can do anything they want in the world if I’m living a limited life. I want to live from that space of possibility and show my kids that if you really want to do something then that’s what you do, and things will work out.” Amy Taylor-Kabbaz is a writer, speaker and creator of happymama.com.au. She is the author of Happy Mama: A Spiritual Survival Guide and commentator on parenting and wellbeing. You can follow her on Twitter at @amytaylorkabbaz.

born in byron bay From humble beginnings something big has grown. With over 30 years experience, Oil Garden enjoys success as one of the leading Pure Essential Oil brands in Australia.

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beauty ARGAN OIL

rgan oil, the oil extracted from the nut of the argan tree, is sometimes referred to as liquid gold and has been touted by many as the magical elixir of the new millennium. It’s not surprising that cosmetic giants are getting on board and infusing argan oil into moisturisers, cuticle creams, hair serums, bath products and even makeup. You can now buy argan oil-infused lipstick to plump up your lips and give them extra shine.

Out of Africa Half a world away, in the vibrant cultural melting pot of Morocco, is where the argan tree (Argania spinosa L.) grows. It survives for up to 200 years in the harsh conditions, its deep roots protecting the arid landscape from the march of the desert. It’s the nut that contains the oil but much of the tree is put to use. The discarded kernels are used for fuel to cook and farmed goats are fed the leaves; you’ll often find native goats clinging happily to the branches and nibbling on the fruits of the tree. The tree grows in the Essaouira and Souss-Massa-Drâa regions, in the southwest of Morocco, where Berber women have been extracting the oil from the nuts for centuries. They use it as a topical oil in cosmetic applications, to treat skin conditions and for dry hair. The harvested nuts have culinary uses, too. Cooks drizzle the oil over breads and pancakes as well as fish and warm sliced goat’s cheese.

Argan oil is a moisturiser, toner, hair serum and cuticle cream and it’s great for all skin types.

The beauty tree

Argan oil can hydrate the skin, making it appear more youthful. It can also help with skin blemishes and scarring, and add shine and volume to hair. What’s more, that’s just the beginning. Words STEPHANIE OSFIELD

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beauty ARGAN OIL

While we are focusing on beauty here, it’s important to note that argan oil for cooking has important health benefits, too. It slows the oxidation of LDL cholesterol and contributes towards good cardiovascular health. The argan nut has a flavour and aroma similar to that of roasted hazelnut. The oil that’s designed for cosmetics is a light golden colour; oil for consumption is a yellow-ochre colour.

Photography Getty Images

Oil that glitters So what is it about argan oil that makes it so unique? For starters, it has a wide range of applications. Dermatologist Dr Katherine Armour, who specialises in cosmeceuticals, says its rich and diverse range of properties means it can be used for a broad range of applications. “Basically,” she says, “it’s three things — an antioxidant, moisturiser and anti-inflammatory.” Research into argan oil is still in its infancy, with little hard scientific data to extol its virtues, but Dr Armour says anecdotal results are encouraging. “It’s always wonderful to find a compound that has multifarious potential benefits,” she says. “I don’t think it’s been thoroughly enough researched in a systematic way yet but it is promising.” The treasure trove of active compounds found in argan oil work in conjunction with one another. Primarily, it’s composed of around 80 per cent fatty acids, which are the building blocks of cell membranes. Dr Armour explains that oleic acid (around half of the compounds) works to open up the skin barrier to allow penetration of the other useful ingredients. “The linoleic acid then helps to hydrate the skin. It produces more ceramides,” she says. The linoleic acid accounts for around one-third of the compounds. Ceramides are lipid molecules in the skin’s upper layer that form a protective barrier that holds moisture. Linoleic acid also blocks prostaglandins, inflammatory mediators in the skin, which is why argan oil is good for treating skin inflammation. The rest of argan oil is made up of palmitic acid, stearic acid and

antioxidants, including polyphenols and tocopherols (mainly vitamin E). These antioxidants help prevent oxidative damage and improve skin elasticity and cell strength, leading to more youthful, firmer-looking skin.

One beauty product? Argan oil is a moisturiser, toner, hair serum, cuticle cream and, according to naturopath Marnie Downer, it’s great for all skin types, including oily skin. “People with oily skin recoil at the idea of putting oil on their skin, but the constituents in argan oil have healing properties,” she says. Of course, you’ll also save money on buying a multitude of beauty products, so that means fewer bottles and less packaging ends up in landfill. Ms Downer says going all natural

The chemical makeup of argan oil Oleic acid: 42–49 per cent Linoleic acid: 29–36 per cent Palmitic acid: 11–15 per cent Stearic acid: 4–7 per cent Antioxidants: 1 per cent Courtesy Dr Katherine Armour

for beauty makes good sense. “By the time we walk out of the bathroom in the morning, some of us have put hundreds of chemicals on ourselves. Skin is our largest organ and we absorb what we put on it.”

The price of beauty Genuine argan oil isn’t cheap; it can fetch as much as $60 per 100mL bottle for genuine 100 per cent argan oil. With such a high-end price tag and being a highly sought-after commodity, there is, of course, the lure of fraudulently mixing argan oil with cheaper additives like olive oil and selling it off as the genuine product. Some products that use the words “argan oil” as a marketing claim have only traces of the oil in them. Or

the bottle might say Moroccan oil, which doesn’t mean it’s argan oil. Dr Armour suggests it’s always a good idea to tread carefully: “I think it’s good to have a healthy dose of scepticism.” The real deal also has only a very short shelf life — three to four months. “However, the edible form kept at a normal temperature of around 25°C will last for two or three years,” she adds. There will always be unscrupulous sellers peddling their wares so, if you’re looking to buy 100 per cent pure argan oil and not just an additive to a cosmetic product, buy from established sellers who are registered companies. Colour & texture The oil should be a light golden colour. Naturopath Shevawn Becker says if it looks a bit set at the bottom, that’s a good sign it’s pure. “Argan oil should be liquid at room temperature but solidify a bit at the bottom,” she says. How are the ingredients listed? If you buy a beauty product containing argan oil, there may only be trace amounts present and, according to Dr Armour, there’s no real way to tell. “Cosmetic companies aren’t obligated to list percentage amounts, but if ‘argan oil’ is near the bottom of the ingredient list, I’d steer clear,” she says. Take a sniff test Look for oil that has a subtle aroma. Ms Becker says true argan oil has a raw nutty scent that has been likened to fresh popcorn. “The aroma should dissipate quickly as the oil is easily absorbed by the skin,” she says. Packaging Genuine argan oil will be packaged in a dark bottle to protect the integrity of the product inside. Ms Becker says argan oil is photosensitive and can be damaged by heat. “Ensure purchased argan oil is within amber or dark-coloured bottles so its health properties are not destroyed,” she says.

8 uses of argan oil as a beauty product Facial moisturiser Rub a few drops of argan oil between your fingers to warm it, then apply to clean skin using an upward circular motion.

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beauty ARGAN OIL

A colourful history Argan oil is more than a sweet, nutty serum from the nut of the argan tree that nurtures, soothes and heals. The story of argan oil dates back centuries and is entwined in the cultural fabric of a nation; a tale that’s woven around political, ethical and ecological issues. The traditional means of extracting the oil is a painstaking series of manual processes, handed down through generations of Berber women. The fruit is collected, peeled, then hammered with a stone to extract the kernels. When the oil is intended to be used in cooking, the nuts are lightly roasted first, then manually crushed with a millstone. A dough is made and mixed with water, it’s hand pressed and the brown emulsion is decanted. It takes

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Natural eye serum 150mL jojoba oil 50mL argan oil 50mL evening primrose oil A few drops vitamin E oil or carrot seed oil Courtesy Marnie Downer

around 20 hours’ labour for one person to extract just 1L of oil.

Changing times Around 40 years ago, diminished habitat threatened the argan tree through desertification and deforestation. Progressive Moroccan scientist Zoubida Charrouf sought to help the local Berber women and at the same time save the ancient trees that were the lifeblood of their communities. “I wanted to know how we could transform this environmental problem into an economic solution to rejuvenate the forest and empower women,” she says. With the help of the Moroccan government, Dr Charrouf modernised the labour-intensive processes by implementing extraction machinery, which also meant any bacteriological issues from the process being hands on would be addressed. A certification process was also established so buyers would see they were purchasing a genuine product. With the money from sales being ploughed back into the local communities, they had a real vested interest in helping to preserve the trees. Modernisation also improved the amount of argan oil extracted. With the labour-intensive method, only around 35 per cent of the oil was successfully

extracted, but new cold-pressing electric screw-press methods increased the yield by up to 60 per cent. For Dr Charrouf it was a daunting task, because locals weren’t convinced they were better off working in cooperatives with modern machinery. Despite the detractors (many of whom were the local men), Dr Charrouf didn’t lose sight of her vision. She helped to establish many co-operatives that process and sell the oil. The cooperatives have given the Berber women a voice, opportunities for a better life and, for many, avenues to education. At the same time that co-operatives were being established, the United Nations Educational, Scientific and Cultural Organization (UNESCO) stepped in to protect the regions where the argan tree is grown. The argan forest, which extends over 8000 square kilometers, was declared a biosphere reserve by UNESCO in 1998. A year later, the tree was World Heritage listed. Moroccan farmers are now planting argan trees and the establishment of co-operatives brings hope to many. It’s estimated the trees sustain the livelihood of up to 3 million people.

Using argan oil Argan oil can soothe skin conditions like eczema, psoriasis, dermatitis and rosacea. Inflamed, red and peeling skin is itchy and uncomfortable. Rub a few drops of argan oil into the affected areas, each day. Polyphenols in argan oil reduce itching, scaly skin and inflammation. These chronic conditions can also be helped by avoiding stress and other triggers. Argan oil can also help with joint pain. Just rub a few drops into the affected area. It’s also a cicatrizant, which means it helps wounds to heal through the formation of scar tissue. Gently rub a few drops over the affected area. Carrol Baker is an award-winning freelance journalist who is a passionate advocate of natural health and wellness. She writes for lifestyle and healthy living magazines across Australia and internationally.

Photography Getty Images

Hair serum When your hair is feeling dry, gently rub in a few drops of oil. Leave for 15 minutes before rinsing in warm water. Treat your feet The rich moisturising properties of linoleic acid will help tired, sore feet. After a warm shower, rub a couple of drops of argan oil into your feet and elevate them. Razor burn Use a drop or two of pure argan oil and gently apply to soothe rashes and razor burn on legs, face or your bikini line. Luscious lips The healing properties in argan oil will help dry, chapped lips. Just mix a couple of drops with sweet almond oil. All-over body lotion Argan oil has emollient properties — it increases the skin’s hydration ability and reduces evaporation. After a shower, lightly towel dry your skin and rub argan oil into it from top to toe. Makeup remover It won’t sting your eyes and helps unclog pores while you remove your makeup, so it’s great for those with pimples or acne. Cuticle oil To help with rough cuticles, soak your hands in warm water for a few minutes. Lightly pat dry, rub in a little argan oil, then push back the cuticles with an orange stick.

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home SUSTAINABLE KITCHEN

re you guilty of putting your leftovers in the fridge only to rediscover them growing moss a week later? You’re not the only one. Australians discard a whopping $8–10 billion worth of food every year, which eventually ends up in landfill. The average Australian throws out one in every five shopping bags of groceries, which means we’re not using food as smartly as we should be. Fortunately, there are a few simple steps you can take to reduce your environmental footprint, create a more sustainable kitchen and save money while you’re at it.

1 Develop a weekly meal plan Most food wastage comes from buying things you don’t need and from inadequate planning. To avoid ending up with four bags of sugar in the pantry next time you shop, it’s a good idea to shop from your fridge and pantry first. This way, you can plan your next meals around what needs to be eaten. Sounds simple, right? Before you go shopping, jot down your weekly meal plan with a detailed list of ingredients and make sure you stick to it to avoid getting sucked in by tempting offers and impulse buys at the supermarket checkout. When a dish calls for two tomatoes, resist the temptation to buy a whole bag. Be honest with yourself. Unless you’re 100 per cent sure you are going to consume all of them before they go off, don’t buy them. It may sound like a nobrainer but never, ever shop on an empty stomach. You won’t believe the amount of time and money you will save. Experiment with doing one batchcook a week. Sunday afternoons can be a great time to get set up for the week ahead. This helps you to plan ahead and freeze extra meal portions if required. Sometimes life can get chaotic and plans can change, so it’s great to have an extra meal you can enjoy without the fuss.

14 sustainable kitchen hacks Your kitchen is a hub of activity and, potentially, a lot of waste. Here, we give you 14 simple hacks to minimise your impact on the environment, save you money and help you lead a greener life. Words LISA HOLMEN

up a breakfast smoothie with all your leftover fruit, or use up leftover vegies in a soup or vegetable bake or a frittata for lunch the next day. Another great way to use up leftover vegetables is to make homemade stock, which can then be stored in portions in the freezer. Or, if you’re running short of time, vegetable trimmings and bones can be stored in an airtight container in the freezer, ready to whip up a homemade stock when you have the chance. This is one of the easiest ways to reduce your food waste at home. It’s amazing how many delicious dishes you can create from leftovers if you get a bit creative.

3 Repurpose food waste Too often we throw out food that’s not ideal to be consumed or doesn’t look good. Try using as much of your produce as possible when you’re cooking. Noseto-tail cooking is a popular technique in restaurants around the world and home cooks are starting to do the same. Often the skin on fruit and vegetables is full of nutrients and fibre. But if eating fuzzy kiwi or peach skin is a turnoff, try repurposing it by blending it into a smoothie to hide the texture. Try using up broccoli stalks and kale stems to beef up your next stir-fry. Stale bread is also great for converting into breadcrumbs for a schnitzel or burger mix.

2 Love your leftovers Who said leftovers are boring? Try having a weekly Leftovers or Kitchen Sink night to use up all your yummy leftovers in the fridge and avoid any unused food ending up in landfill. Whip

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4 When cooking, don’t over-serve food Have you ever felt like your stomach was about to burst half an hour after a big meal? When you’re hungry it’s easy to

eat with your eyes first rather than your stomach. Restaurants and cookbooks can often blow out portion sizes so people overeat. A good trick to avoid over-serving is to use smaller plates and serve a small portion of food on your plate. If you want more you can always help yourself to seconds. Wait 15 minutes and see if you’re still hungry before filling up your plate again. When cooking rice or pasta, make sure you measure portion sizes to avoid two cups being left over at the end of each meal.

5 Compost your food scraps About half of household garbage is made up of food and garden waste. By composting your food scraps, you drastically reduce your share of the greenhouse gases produced by landfill. Vegetable peel, fruit, tea bags, ground coffee and eggshells are all great examples of what can be composted. To make it easier, keep a small bin in the kitchen that’s dedicated to food scraps. If you live in an apartment or are short of space, there are plenty of space-efficient composting kits that can be stored underneath the kitchen sink or on the balcony. You will notice a dramatic reduction in your household waste in no time. Worm farms are also a great way to reduce food waste and they don’t smell. While worms aren’t fussy eaters, try to avoid dairy produce, meat or fish, bones and onions and garlic. If you’re finding the idea of composting a little overwhelming,

home SUSTAINABLE KITCHEN

Say goodbye to plastic bags and paper towels and hello to shopping totes and cloth napkins.

Avoid the temptation to overcrowd your fridge or the air will not circulate eﬃciently and keep it cool.

Photography Getty Images

some local governments in Australia offer green organic bins, which can be used for food scraps and taken to local composters and repurposed. These bins are collected from households alongside regular garbage and recycling.

6 Smart storage Correct storage is the key to keeping food fresh for longer. Take fruit and vegetables out of their bags so they don’t “sweat” and spoil and place them in airtight containers to make them last longer. It’s always a good idea to check

the use-by dates on perishable items and use the “first in, first out” tactic, ensuring you move older products to the front so they are consumed first. Out of sight can definitely mean out of mind when it comes to your fridge. It’s also good to know the difference between date labels: “use by” means the food must be eaten by that specific date, while “best before” means the food can be eaten after this date as long as it has been stored correctly. Make friends with your freezer to store food that would otherwise

go off. Most fruits can be frozen and defrost well while some vegetables, once frozen, are best used in cooking. Try blanching them first to keep them fresher for longer. Did you know you can even freeze eggs? Just make sure they are cracked into an ice cube tray for easy storage before freezing.

7 Optimise your fridge When was the last time you checked the temperature of your fridge? Make sure your fridge is functioning at maximum efficiency by giving it a regular maintenance check. One of the most common mistakes is setting the temperature of the fridge incorrectly. Foods can be accidentally frozen in the fridge if too cold, which often

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home SUSTAINABLE KITCHEN

12 Reduce packaging

Experiment with natural cleaning alternatives like vinegar, baking soda and lemon juice. Your kitchen doesn’t have to smell like bleach to be clean. means it’s more costly to run. Keep your fridge at 3–4°C and -15–18°C for the freezer at all times. Avoid the temptation to overcrowd your fridge or the air will not circulate efficiently and keep it cool. Fresh fruit and vegetables should be stored separately in the vegetable drawer. Always place the produce that spoils faster on top so you are more likely to consume it first.

8 Eat local and seasonal produce where possible Eating local, seasonal produce is not only good for the environment but better for flavour, since the produce is picked closer to the time it will be eaten rather than being harvested early. It also has the added benefit of being cheaper since it’s at the peak of its supply and storage, transport and refrigeration expenses are minimal. When you eat local, the money is more likely to go back into your local community, so it’s a double win.

cleaning. Your kitchen doesn’t have to smell like bleach to be clean.

10 Grow your own vegetables and herbs If you’re tired of spending $3 for a handful of parsley from the supermarket, think about growing your own herbs and vegetables so you use only what you need. There’s nothing better than going outside and picking what you need from your herb garden to add to your homecooked meal. When you grow your own food, you’re often more conscious while you shop and less likely to waste. Growing fruit and vegetables is also a great way of reducing some of the harmful gases produced by processing and transporting food. Not only is growing your own food rewarding; it tastes better, too. Alternatively, seek out a community garden to share your produce with your neighbours and grow that community spirit.

9 Sustainable cleaning

11 Go beyond recycling and upcyle

Try sourcing sustainable and natural cleaning products whenever possible to minimise your exposure to strong chemicals and bleaches. Fortunately, there are plenty of natural plant-based detergents on the market using nontoxic and biodegradable packaging. Experiment with natural cleaning alternatives like vinegar, baking soda and lemon juice, which are great for kitchen

Cans and jars can be recycled easily but, before you put them in the bin, why not think about reusing and reinventing them? Transform tins into vintage vases, biscuit cutters and tea-light holders. If you’re an avid camper, you can use them as a base for a mini rocket fire or as a holder for your breadsticks when your friends come over for a wine-and-cheese night. The possibilities are endless.

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The kitchen is one of the worst places for bringing unnecessary packaging into our homes. By making small changes to your household, you will be surprised how many disposable goods can be cut down. Say goodbye to plastic bags and paper towels and hello to shopping totes and cloth napkins. It’s said that plastic can take up to 1000 years to break down. Whether it’s water bottles, chip packets or cheese wrappers, packaging is one of the major sources of non-recyclable plastic waste. The more products you buy with limited or no packaging, the better. Next time you go shopping, avoid prepackaged salads, vegetables and meats whenever possible and always take your own bags. Do your research and shop at bulk food and organic stores where you can take your own containers along. If you can’t avoid packaging on some items, ensure it’s properly disposed of and recycle wherever possible.

13 Learn the art of pickling and preserving Pickling and preserving are making a welcome comeback. Preserving is a great way to enhance flavour by adding salt, vinegar and spices so you can enjoy the produce all year round. Fresh fruits and vegetables can be used for longer by following a simple preserving process without sacrificing flavour, nutritional value and taste. From sauerkraut and pickles to preserved lemons and jams, conserving, fermenting and drying foods to increase their longevity is now all the rage. It also helps to reduce energy consumption and food waste.

14 Donate what you won’t use Do a weekly pantry and fridge clearout. If you’re never going to eat that can of beans or curry paste, think about donating it to a food kitchen or charity so it can be consumed by someone who really needs it. Some supermarkets even have donation bins for non-perishable food items, including pet food, in a prominent position. Lisa Holmen is a Melbourne based food writer, photographer and blogger. Instagram @lisaeatworld www.lisaeatsworld.com

Photography Getty Images

Fresh fruits and vegetables can be used for longer by following a simple preserving process without sacrificing flavour, nutritional value and taste.

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food CYCLIC KETOGENIC DIET

Healthy fats can be found in pastured eggs and seafood.

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food CYCLIC KETOGENIC DIET

Eating keto Evidence suggests a high-fat, low-carb, adequateprotein diet is ideal for weight management and other health beneﬁts, but cycling in and out of this eating pattern may bring even more rewards. Words PETE EVANS

Getty Images

hat if I told you there’s a way to address the underlying causes of illness simply by understanding what ingredients to eat, how to prepare them and when to eat? It’s an equation that adds up to food most definitely being medicine. By understanding where our food comes from, what ingredients, preparation and cooking techniques are best and even consciously selecting the times you choose (or choose not) to eat, you have a recipe for living in optimal health. Most common chronic diseases — such as obesity, type 2 diabetes, heart disease, Alzheimer’s and cancer — have similar root causes. They are triggered and accelerated by insulin and leptin resistance, resulting in mitochondrial dysfunction. The mitochondria are the small subunits within cells that essentially generate your body’s energy. Optimising their function is one of the most important things you can do for your health because, when mitochondria aren’t working correctly, it leads to inflammation and cellular damage. By eating a healthy high-fat, lowcarbohydrate and adequate-protein diet you eventually enter into a condition in which your body learns to burn fat as its primary fuel, rather than glucose. By teaching your body to cycle in and out of

this state, you stop disruptions to the allimportant mitochondria. The way to do this is by adopting a cyclic ketogenic diet.

Cyclic ketogenic diets The latest studies have confirmed that cyclical nutritional ketosis is a fundamental and effective strategy in tackling a long list of health problems. Emerging scientific evidence suggests a high-fat, low-net-carb (net carbs are calculated as total carbohydrates minus fibre) and adequate-protein diet is ideal for most people. This is because it keeps your hormones, insulin and leptin balanced and operating correctly. Insulin is a hormone released by the pancreas to keep blood sugar at the appropriate level. Meanwhile, leptin is one of our master hormones, regulating appetite. What’s interesting is that, while leptin is stored in fat cells, over time the brain can become desensitised to leptin’s signals (a condition known as leptin resistance) and we end up eating more than we need to be healthy. Let’s face it, there are already enough disrupters in our environment — including electromagnetic fields (EMFs) that come from our rampant use of technology — messing with our mitochondria. In my opinion, we don’t need to interfere even more by making unhealthy

dietary choices. That’s why if we want to enjoy better sleep and enhanced brain function and protect ourselves from the onset of chronic diseases, we need to consider adopting the highly effective practice of a cyclic ketogenic diet. However, repairing your metabolism at a cellular level doesn’t come from always eating or always minimising net carbs to solely burn fat (ketosis). In fact, new research has discovered that it may not be a good idea to be in this state long term. Instead, the answer is to use nutritional choices to cycle in and out, spending five days in ketosis and two days out of ketosis. Think of it as fasting, feasting and maintaining. It’s also important to be aware of how much protein you’re consuming. While it is an essential building block for the body that you need, eating too much too often stimulates an ancient metabolic signalling pathway called mTOR (mechanistic target of rapamycin). mTOR is responsible for triggering either growth or repair in the body, depending on whether it’s stimulated or inhibited. Consider that cancer is essentially unchecked growth and it’s easy to see why research shows having an upregulated mTOR pathway can increase your risk of cancer and other degenerative diseases. The other important thing to note

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food CYCLIC KETOGENIC DIET

Eat low-carb and fill up on healthy fats such as avocado, coconut oil, nuts and seeds.

about cancer is that all your cells, including cancer cells, can use glucose as fuel. However, unlike your healthy cells, cancer cells do not have the metabolic flexibility to adapt to using fat as an energy source. When your body enters a state of nutritional ketosis, precancerous and cancer cells become impaired and far more susceptible to being eliminated by apoptosis, the process your body uses to eliminate disease and damaged cells.

The pattern I began following a cyclic ketogenic diet while writing my two latest books — Low Carb, Healthy Fats and the Fat For Fuel Cookbook — with Dr Joseph Mercola. While I’m a trained chef, it’s only through using this tool that I’ve really understood my relationship with food and how my body responds to it. I can’t believe how empowering that is. By learning to cook and eat the right amount of ingredients and choosing those that are designed to balance, regulate and satiate, you are allowing your body to regain its metabolic flexibility. What this means is that, just

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The answer is to use nutritional choices to cycle in and out, spending ﬁve days in ketosis and two days out of ketosis. Think of it as fasting, feasting and maintaining. like our hunter-gatherer ancestors, we can return to naturally being able to burn both glucose and fat. In the modern-day Western world, most people have lost the ability to burn fat altogether, so by moving in and out of nutritional ketosis for several months we can again reignite our primal ability to burn fat for fuel. If we can continue to have periods of doing this, it helps us enjoy better health and longevity. So how do you do it? Start by reducing sugar, eating low-carb and filling up on healthy fats such as avocado, coconut oil, nuts and seeds. You’ll also want to maximise the quality of your protein and eat only a moderate amount. For most of the week, you eat this way

and healthy fats (in the absence of sugar) are the key because, not only is dietary fat fuel, it’s also a foundation of our biology. When it comes to choosing the best healthy fats, my recommendation is to think about your oils. For cooking I like to use coconut oil, which can withstand high temperatures, as well as lard, tallow and chicken and duck fat. I also recommend olives and olive oil but only used cold in salad dressings because olive oil oxidises at high temperatures. Healthy fats can also be found in organic grass-fed meats, pastured eggs and animal-based omega-3s such as seafood, and in nuts such as macadamias and pecans, which are high in fat but only have moderate amounts of protein. I also like to use seeds such as black sesame, pumpkin and hemp. Raw cacao butter is also an excellent source of good-quality fat that can be used in baking and smoothies. Ideally, on these days, you’re looking to limit protein and the number of net carbs to below 50g per day. It’s about replacing carbohydrates with highquality, healthy fats. One day a week is then set aside to

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food CYCLIC KETOGENIC DIET

You can enjoy some carbohydrate-rich options such as carrot, beetroot pumpkin and parsnip occasionally.

intermittently fast, meaning eating the last meal before 6pm at night and the next meal not until 10am. It’s important to note that while fasting is an effective method to correct metabolic imbalances, it may not the right option for everybody. If you are dealing with type 2 diabetes, adrenal issues, chronic renal disease, cancer, cortisol dysregulation or an eating disorder, talk with your healthcare professional before doing this. Along with eating and fasting regularly, you also get to feast for one to two days a week, consuming double or triple (up to 150g) the amount of net carbs. It doesn’t mean scoffing down potatoes and other starchy foods, which will simply convert to glucose and spike blood sugar levels. It does mean enjoying a bit of kumara and other carbohydrate-rich options such as pumpkin, parsnip, carrot, beetroot and paleo bread during these days. See my recipes for more inspiration.

The context How you eat is also key. I encourage you to get rid of any distractions and commit

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By learning to cook and eat the right amount of ingredients and ones that are designed to balance, regulate and satiate, you are allowing your body to regain its metabolic ﬂexibility. to sitting down and slowly chewing your food without the interruptions of a phone, work or anything else. That’s why the dinner table is such a good place to eat. Even when I have a pretty hectic filming schedule, I always make sure I get to kick my shoes off and eat my food outside because my mitochondria thank me for it. The other big piece of advice to consider when following a cyclic ketogenic diet is our changing seasons. One study has shown that the Hadza hunter-gatherer community in Tanzania used to get much of their caloric requirements from honey during the wet summer season but they expended a

lot of energy to get it. The same applies today. If you are thinking of eating more fruits in summer, that works with the season, but consider the energy you expend, too. Most importantly, remember that this whole process of maintaining and feasting is about celebrating all the different ways you can create delicious dishes that nourish body, mind and soul. Food isn’t just designed to deliver us nutrients; rather, it’s a way we connect, commune and share our love for each other. That’s why I reckon you can’t go past choosing to eat in a way that assists in losing weight, lowering inflammation, reducing cancer risk, increasing muscle mass, normalising appetite, lowering insulin levels, improving mental clarity and taming junk food cravings. But don’t take my word for it — get out there and try it for yourself. Cook with love and laughter. Pete Evans is a chef, paleo ambassador, health coach, restaurateur, media personality and author of Low Carb, Healthy Fats and The Fat For Fuel Cookbook. peteevans.com.au

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parenting KIDSâ&#x20AC;&#x2122; RESILIENCE

Bounce back One of the most powerful skills you can give your kids is the ability to deal with their emotions and be able to bounce back from negative emotions to positive ones. Here are 10 practical tips to help parents teach their children to be emotionally resilient. Words ANNA PARTRIDGE

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parenting KIDS’ RESILIENCE

Photography Getty Images

hose big feelings, like disappointment and anger, are hard to take. They are hard enough for adults who understand emotions and have rational minds to deal with them but, for kids who have not developed this level of rational thinking, they are much trickier and often cause significant angst in families. It’s our job as parents to help our children recognise their feelings and not “rescue” them from the hard ones but help them develop their own strategies for dealing with them. Every feeling comes for a reason. Anger is a clue that something is wrong and we need to make it right again. Fear or being afraid stirs up our fightor-flight instinct and we need to take it seriously to change a situation. Sadness is a cue to retreat from the world and take time to heal from the event that has caused the sad feeling. Loneliness helps us to reconnect to others and live our lives together. Tiredness tells us to stop, take a rest and recharge the batteries. Anxiety is a sign that something is a threat or a fear and we need to sort it out. The positive ones are also there for a reason. Being excited, happy or calm allows your body to release the “happy chemicals” such as dopamine and endorphins to promote a relaxed state. Also known as the feel-good chemicals, these hormones have a calming effect on the brain so you can let your body relax and do its job. However, the negative feelings are often the strongest, certainly for kids, and we need to help them find strategies to bounce back. By design, the cycle of life is meant to be up and down. If you were always up you would have the impulse of an addict, always searching for the next high. If you were always down, you would be depressed. You wouldn’t be able to feel the ups and release those happy chemicals. It’s these two states that we want to help our children develop strategies

Children need time to work through their own feelings and ﬁnd some solutions to their problems rather than have us jump in all the time to try to ﬁx their negative feelings. for. By learning how to manage their emotions they will ideally be able to balance the ups and downs of life.

Ways to help children navigate their emotions 1. Remind them that all feelings are OK — validation is key It’s OK to cry, it’s OK to be angry, it’s OK to be sad. It’s what we do with these feelings that will have the big impact. One rule we established in our house when the children were little was that no matter what our feelings we needed to “respect self, respect property and respect others”. This gives boundaries around what is expected when children feel angry or mad. It’s also important to validate the feelings first before you react with your own thoughts, using a statement like, “I know you are feeling angry.” This helps a child feel reassured that the feeling is normal and we all experience these feelings. 2. Help them label their emotions Children are born with emotions. Babies who are just a couple of hours old have already experienced being hungry, tired, content, calm and fulfilled. By about six weeks they can smile and react to others and then they start to laugh, giggle and get excited by flapping their arms and moving their bodies. One of the cutest memories I have of my four-monthold daughter is her excitedly bouncing around in her Jolly Jumper when her daddy came home. What we are not born with is effective ways to label or control our emotions. The part of our brain that controls emotions is not fully developed until our mid-20s. Through behaviour modification and societal norms, we shape and modify a child’s reactions to their feelings. Having a tantrum is

not generally accepted when they feel angry. Crying excessively when they are sad is also not generally accepted. As parents, we are quick to put behaviour modifications in place for these reactions but we also need to help kids label the emotions they are feeling. Validation works well by saying, “I know you are angry” or “I know you are sad about ...” They can then recognise and label their emotions and know what they are the next time they experience them. A lovely book to read to help kids label their emotions is In My Heart: A Book of Feelings by Jo Witek. 3. Thoughts affect feelings, which affect actions A well-researched and widely used psychotherapy model is cognitive behaviour therapy (CBT). The underlying premise of CBT is that our thoughts affect our feelings and our feelings affect our behaviour and actions. This is a powerful message for kids and one worth trying to help them understand, especially by the age of nine or 10. A classic example where this could apply is when a child is scared of the dark. Talk about the “thoughts” your child is having in the dark (there are scary monsters), then the “feelings” they are having (I feel scared and frightened) and the action they are taking (that’s when I run to your bed). Now change the scenario using positive thoughts with them. Talk about the positive thoughts they could have (there has never been a monster so there is not going to be one tonight), positive feelings (I feel OK because I know a monster won’t come tonight) and the action (now I can go to sleep). When children can have more realistic thoughts, they will have positive emotions and positive behaviours. Help them develop positive self-talk.

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parenting KIDS’ RESILIENCE

Use the metaphor that feelings are like bubbles. Label the bubbles as you blow them and see if they can keep the bubble going — eventually they pop. between negative and positive emotions, it’s great to help find strategies to move from one to the other. One way I have seen work is creating a “feelings ladder”. With your child, draw a ladder where the bottom half of the rungs show negative emotions such as sad, angry, annoyed, frustrated and lonely. The top half of the rungs show the positive emotions including happy, excited, joyful, positive and optimistic. Around the ladder, children write down how they plan to “climb the ladder” when they are feeling negative. Prompt them with strategies they can use such as bouncing on the trampoline, cuddling with Mum or Dad, reading a book or talking to a friend. If the negative feelings are happening often, a calming corner somewhere in the main area of the house could help. This may have soft cushions, music on an iPad, access to a Smiling Mind meditation, books or anything the child uses to calm themselves.

5. Help them identify strategies to move from negative feelings to positive ones Once your child knows the difference

6. Slow down the pace When we are tired, our feelings radar is challenged and so are our kids. We

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don’t have the same go-to strategies to react to the big emotions and our feelings are overwhelmed. We live in a fast-paced society where we are racing from one activity or task to another and our kids live it with us. They get tired. We get tired. Sometimes as a family we go through a week or two when we are all tired and in a constant state of being angry, tired, sad and frustrated. Slow down or stop. Have a day at home together or a slow weekend. Let your kids know you are going to have some downtime together to regroup and recharge. Allow them this time to just be. Let them know it’s OK to take the time to slow down and recharge. 7. Feelings don’t last forever When kids are feeling the big emotions, it seems like they’re going to last forever. Remind your kids that we feel many different emotions in a day and sometimes we can feel two at the same time. Feelings come and go. Some are big and scary or big and exciting and some are just part of our day. A great activity for this is the Feeling

Photography Getty Images

4. Don’t try to “fix” their feelings A couple of weeks ago, I set homework for my class where the children had to say a time when they felt sad or angry and how they had calmed themselves down. One little boy wrote that he had kicked his ball too hard and it went over the fence and was now lost. After an hour of tears, sadness and eventually a tantrum, the dad went out and bought him another ball. I’m sure we can all relate to this story. Yes, this dad fixed the problem for this little boy, but a more valuable lesson would have been for him to feel the disappointment and come up with his own idea for “fixing” the problem. Eventually, he may have really searched for the ball and found it or asked the dad if they could go out and buy another one, or found a way to cope without the ball. Children need time to work through their own feelings and find some solutions to their problems rather than have us jump in all the time to try to fix their negative feelings. Disappointment is one of our kids’ biggest teachers and, if taught to manage it, they will have that skill for the rest of their lives.

parenting KIDS’ RESILIENCE

8. Show your own feelings Parents are not robots. In the fast pace of life we live with our children it’s easy to forget we are also human and not perfect when it comes to managing our emotions. You are actually the best role model to show kids what emotions look like and how you deal with them. Tell your kids when you are feeling cranky and let them know your own strategies to be able to move from negative to positive emotions. It might be as simple as making a cup of tea to calm down or going for a walk; share your strategies with your kids. It’s also OK for kids to see you when you’re not calm and composed all the time so they can see that all feelings are OK and everyone has them.

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The part of human brains that allows us to have rational thought, our pre-frontal cortex, is not fully developed until the age of 25. So, when your children are crying and having an angry outburst, be kind. 9. Help kids recognise their body triggers The fact that our bodies often feel worry, anger or disappointment before our thoughts and actions respond resonates with kids. They generally are more in tune with their bodies than adults are and we can help them harness this. Their hearts might beat more quickly when they’re scared. They have butterflies in their tummies when they’re worried. One of the children I worked with said before she got angry she could see red and felt a volcano bubbling up in her tummy that was about to explode. Allowing kids to tune into their bodies will help them anticipate what is about to happen and put strategies in place before they do. 10. Show kindness The part of the human brain that allows us to have rational thought, our prefrontal cortex, is not fully developed until the age of 25. That’s a long time to make irrational decisions and emotional

choices so, when your children are crying and having an angry outburst, be kind. Remember that they haven’t developed their reasoning power yet and you have. To do this, you need to have filled your own love cup and have the patience to deal with the irrational outbursts. So take time out and do what you love, too. Just as kids are taught how to read and write, they often need to be taught how to manage their emotions. This will ideally provide them with their own strategies to navigate the ups and downs of life and help reduce the high rates of anxiety and depression currently being experienced in the Western world. Anna Partridge is an experienced school teacher and works with children to help them manage their anxiety as an accredited Cool Kids instructor through Macquarie University. A mother of three, Anna guides parents to raise resilient, conﬁdent and emotionally intelligent children. To connect with Anna at facebook. com/positiveparentingannapartridge) or visit annapartridge.com.

Photography Getty Images

Bubbles metaphor from the book Creative Ways to Help Children Manage Big Feelings, by Dr Fiona Zandt and Dr Suzanne Barrett. Use the metaphor with your child that feelings are like bubbles. Some are big and some are small. Blow some bubbles to watch the big bubbles and the small bubbles. Then compare bubbles to a positive feeling like happiness. Label the bubbles as you blow them and see if they can keep the bubble going — eventually they pop. Repeat the same exercise with sadness. Feelings come and go just like bubbles do.

spirit HYGGE

Where the heart is Wouldn’t it be wonderful if we could all slow down and have more time for the people and things we love? Embracing hygge (pronounced hooga), the Danish art of living well, might be the answer. Words LIZ MCLARDY

enmark is continually rated as one of the happiest and most contented societies in the world, so it’s no wonder we’re fascinated with their secrets to happy living. A big part of the Danish way of life is experiencing hygge. You have probably already experienced some of the hygge “trend” that has been rippling across the world. Chances are you are attracted to the cosiness and closeness that’s central to this Danishborn philosophy. While hygge is not new to Scandinavians, this way of living could not have been shared with the rest of the world at a better time — when we are all living such fast-paced and technologyoverloaded lives. Hygge offers us respite from the modern problems of exhaustion, adrenal fatigue and disconnection; from ourselves, our communities and where we live. It seems that hygge encompasses all the things that our minds, bodies and souls are craving. Meik Wiking, author of The Little Book of Hygge and CEO of the Happiness Research Institute in Copenhagen, has spent years studying the magic of Danish life. Wiking writes that hygge has no direct translation and has been called everything from “cosiness of the soul” to “the absence of annoyance” and, his personal favourite, “cocoa by candlelight”. Hygge is a term that encapsulates our desire for comfort, simplicity and peacefulness. It’s not a concept that only the Danish enjoy but its power comes from their conscious choice to weave it into their everyday lives to such an extent that it’s described as a part of their DNA.

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Hygge is essentially a philosophy for living that encompasses warmth, togetherness, safety, familiarity, peacefulness, simplicity and contentment. It’s no wonder the global awareness of this concept has taken off as so many of us are yearning to slow down and create more joyful, fulfilling and sustainable lives. So what does hygge feel like and what can we learn from Denmark in terms of hygge, happiness and health?

Be meaningfully connected There are countless studies that show how important social connection is to our health and wellbeing. Without it, our health declines at a greater rate than from the effects of obesity, smoking and high blood pressure. With it, strong social connections increase our immune system function, lower our anxiety and boost our self-esteem. Hygge is about experiencing meaningful, sincere and loving connections with others. It is usually described as a shared sense of “this is my tribe” where there is a genuine connection, care and contentment between friends and family. It’s similar to the Buddhist concept of loving-kindness and realising that we are all vulnerable, precious and connected to each other. In all of Wiking’s years of research at the Happiness Research Institute in Copenhagen, he says, “This is the point I am surest about: the best predictor of whether we are happy or not is our social relationships.” In your relationship with your family and friends, it’s about enjoying their company without being controlling,

competitive or jealous; making time to be with them to share stories, feelings and enjoyable experiences to embrace this feeling of being meaningfully connected. Sharing fun, uplifting stories from your past is a great way to connect with family and friends.

Be consciously cosy The decision to incorporate hygge into your life needs to be a conscious one — not only from the onset but every day as you weave it into your life. It’s essential the homely cosiness that is hygge is created consciously to ensure it’s fully embraced, enjoyed and savoured. A family meal is hygge when all

spirit HYGGE

Photography Getty Images

A hyggekrog, is the place in the room where you love to snuggle up in a blanket with a book and a cup of tea.

your family members actively make the decision to be present when sharing a meal. Start by choosing to turn off all electronic devices to eliminate distractions, sit together at the table and listen to each other’s stories. Hygge is an experience that’s all about feeling at home, which really refers to where you feel safe to be yourself. It’s not exclusively felt at home or with family. It’s about feeling safe, secure, content and present with the ones we love. Our need for shelter and safety is at our core, but hygge highlights the importance that this comes from a desire for comfort and not from a desire to rise above one another. Consider

Hygge is essentially a philosophy for living that encompasses warmth, togetherness, safety, familiarity, peacefulness, simplicity and contentment. ways you can create a sense of warmth and security within all areas of your life without needing to compare and compete with others.

Have harmonious lighting Lighting is one the most significant element of hygge. No recipe for hygge would be complete without considering lighting to maintain a softness, as with candles. The Danes burn more

candles per head than any other group in Europe. Wiking says, “The Danish obsession with lighting comes from their lack of contact with it in the natural world from October to March.” It’s the light that candles create that’s important. It’s warm and soft and creates a greater depth of atmosphere. The aim is to turn our living spaces into homely sanctuaries with small caves of light around the room.

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spirit HYGGE

Simplicity is at the heart of hygge.

Embrace simplicity and sincerity Simplicity is at the heart of hygge. It’s about being, not having, and about celebrating life’s simple pleasures. “Hygge happens when we commit to the pleasure of the present moment in its simplicity,” says Louisa Thomsen Brits in The Book of Hygge. Virtually anything can be hyggelig, although the Danes do have lists of things that qualify. It’s less about choosing the right activity and following rules and more about knowing what makes you feel peaceful, content and secure. Hygge cannot be bought or sold. It is a philosophy for living that allows you to fully embrace experiences with your mind, body and soul. Many cultures have an equivalent of “sitting down to have a nice cup of tea”, but in the Danish philosophy it’s about experiencing this ritual fully and in a way that is similar to the mindful awareness practices of Buddhist teachings and yoga practices. The key is to embrace the experiences you love, fully and completely. These experiences can be shared, solo, at home or work-based — it doesn’t matter. Allow

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The aim is to turn our living spaces into homely sanctuaries with small caves of light around the room. yourself to live them in the moment and appreciate how they nourish your spirit as well as their other tangible benefits, like nourishing your body with a good meal or soaking in warm bath. Charlotte Abrahams, the author of Hygge: A Celebration of Simple Pleasures. Living the Danish Way, writes, “It is about taking a break from the rush of life and really noticing that break. I think the distinctive thing about hygge is the fact that it gives those moments of downtime a name and that means we are more likely to make time for them and regard them as important.”

Feel indulgent Hygge is all about taking a break from eating healthy and giving yourself an opportunity to enjoy sweet and indulgent treats. “Sweets are hyggelige. Cake is hyggeligt. Coffee or hot chocolate are hyggelgt, too. Carrot sticks, not so much,” Wiking says. Meik believes the high level of meat, confectionary and coffee consumption in Denmark links directly to hygge. Although the Danish burn more candles per capita than any other

nation in the world and enjoy sweet and indulgent treats, they are not known for type 2 diabetes and fire hazards; they are known for happiness. “Hygge is about being kind to yourself — giving yourself a treat and giving yourself, and each other, a break from the demands of healthy living,” Meik says.

How to hygge Even if you don’t live in Denmark, here are some easy ways you can incorporate more hygge into your life. It doesn’t need to be a cold winter’s day for you to be inspired to embrace the cosiness of hygge. Its essence can be embraced in any climate and celebrates the season you are experiencing. Here are five quick tips for bringing more hygge into your life: Ask yourself where you feel most at home. What activities and rituals anchor and ground you? What activities and rituals help you to unwind? Who makes you feel at ease? What contributes most to your sense of wellbeing?

Photography Getty Images

The Danes prefer natural and organic candles and consider scented candles artificial. Candles can be found burning in classrooms and boardrooms.

spirit HYGGE

Hygge is taking a break from the rush of life and really noticing that break.

At home In many ways, hygge begins at home. Many of the welcoming images we have come to know as hygge are of living rooms with warm, heavy, woven knit blankets, roaring fires and cups of hot chocolate. Remember, “Hygge is about an atmosphere and an experience rather than about things,” says Wiking. If you are wanting to craft a hygge experience at your home, here are some of the essential elements you should consider: Soft lighting, warming foods and tactile objects: “A hyggelig interior is not just about how things look; it’s just as much about how things feel. Letting your fingers run across a wooden table, a warm ceramic cup or through the hairs of the skin of a reindeer is a distinctly different feeling from being in contact with something made from steel, glass or plastic,” says Wiking. Decorative items, preferably from nature, including plenty of plants that reflect and resonate with you: “Hyggelige homes should be a reflection of who you are, so curate collections of personal treasures on coffee tables, mantelpieces and windowsills,” Abrahams explains. Make a hyggekrog: “The one thing that every home needs is a hyggekrog, which roughly translates to ‘a nook’. It’s

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Wiking’s hygge manisfesto Atmosphere: Turn down the lights. Presence: Be here and now. Turn oﬀ phones. Equality: “We” over “me”. Share the tasks and the airtime. Pleasure: Coﬀee, chocolate, cake and cookies. Gratitude: Take it in. This might be as good as it gets. Harmony: It’s not a competition. We already like you. There is no need to brag about your achievements. Comfort: Get comfy and take a break. It’s all about relaxation. Truce: No drama. Let’s discuss politics another day. Togetherness: Build relationships and narratives. “Do you remember the time we ...?” Shelter: This is your tribe. This is a place of peace and security. Remember, hygge is where the heart is.

the place in the room where you love to snuggle up in a blanket with a book and a cup of tea,” says Wiking. At the office The Danes believe hygge is not just restricted to cosy cabins and snuggling in front of a soothing fire. Hygge should

also be experienced at the office. Any efforts to make work spaces more casual and authentic will impact on your happiness and health at work. Consider ways to make your workspace and work routine more comfortable. If your workplace doesn’t permit candle burning, instead focus on natural lighting, taking breaks to chat with coworkers who connect with you in a kind and open-hearted manner and finding a comfortable lounge chair or park bench to sit on and enjoy your natural environment. Consciously embracing hygge throughout your work day will replenish your spirit and give you more energy to enjoy evenings with your family and close friends. Could hygge be the remedy to the busy, disconnected and exhausting lives we live? It’s up to you to find out. Spend more time with your tribe, be present with the ones you love and savour the simple pleasures, indulgences and experiences that make your spirit sing. Liz McLardy is an accountant, money mindfulness expert, mum of two and creator of lizmclardy.com. She runs consultations and courses to inspire and empower women to have a peaceful relationship with money. She combines her business and healing expertise to make money sacred and practical. You can follow her on Instagram @mclardyelizabeth.

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mind WONDER

Wired for wonder By actively bringing wonder into your life you can experience more happiness and make your brain healthier at the same time. Words JESSICA LEE

o you do the same things day in and day out? Does life feel a little “same old, same old” and lacking in vibrancy? When was the last time you felt amazed by the world, yourself and those around you? The dictionary defines wonder as “a feeling of amazement and admiration caused by something beautiful, remarkable or unfamiliar” or a “desire to know something; to be curious and to marvel”. There is so much wonder to be experienced, from the everyday to the extraordinary, but it requires a certain type of “seeing” that starts with developing a curious mindset. How often do you seek out novelty and the unfamiliar? Playing it safe has a flow-on effect. In his article, Effects of Novelty and Danger on the Brain, Keith Hillman says, “A complete lack of novelty and excitement means that we aren’t testing ourselves, we aren’t learning, we aren’t growing ... and our performance and our health thus suffer as a result.” By adopting a more wondrous and curious approach to life you can begin to experience more happiness, support your brain health and enhance your problemsolving skills. Being willing to engage in the unfamiliar allows you to become more sensitive to the wonder around you and sparks your brain in exciting ways.

Your curious brain Dr Emrah Düzel, from the University College London’s Institute of Cognitive Neuroscience, says, “It is a well-known fact amongst scientists that the midbrain region regulates our levels of motivation and our ability to predict rewards by releasing dopamine in the frontal and temporal regions of the brain. “We have now shown that novelty activates this brain area. We believe that experiencing novelty might, in itself, have an impact on our dopamine levels.” Your brain lights up when it

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Travel to new places in your city or country — or overseas.

mind WONDER

I can always tell when I’ve let my life become too comfortable because I feel less inspired and like life has “flatlined”. I’m also aware how fantastic it feels when I step out and engage in the unknown and get that wonderful dopamine buzz. Recently I had a truly fabulous day. The day consisted of presenting to a group of women at a conference about living on purpose. I then stayed for the rest of the day and listened to the other speakers. After the event I met my husband for dinner at a restaurant, before surprising him with tickets to a comedy show.

The more grateful you feel, the more you see the world as a good place and the more you experience moments of awe and wonder. I call this circular process the “gratitude/wonder loop”.

While there were a lot of wonderful things going on during the day, the reason this day was so fulfilling was because it involved so many new experiences. The talk I presented was one I hadn’t given before and at the conference I met so many new people. I was taken out of my comfort zone and that led to new personal insights. I then tried a new restaurant with my husband before seeing a show in which a comedian we hadn’t seen before explored ideas we’d never considered. Being willing to break out of the norm and engage in the unfamiliar is what leads to the very experiences in life that make you feel the wonder, beauty and potential that life holds. Approaching life with greater curiosity and wonder also has a positive flow-on effect when it comes to problem solving.

Improving your problem-solving skills Imagine a big bucket and a pile of cards. Write each new idea and experience you have on a card and place it in that bucket. When you need to think creatively and solve problems you can pull out the cards to help you find answers, new connections and insights. The number of cards in your bucket will limit or enhance how many ideas you have. If you have lots of cards you’ll have more ideas to draw from but if you have just a few cards you may struggle to find new angles and answers. The more vast and varied your experiences, the more innovative your brain can be. When you close your mind to possibilities you get stuck in “thinking ruts”. When you ask the same questions, you get the same answers. In his book Cracking Creativity, Michael Michalko writes, “Once we have an idea we think works, it becomes hard for us to consider alternative ideas. We tend to develop narrow ideas about what will work or what can be done and stick with it until proven wrong.” Similarly, Albert Einstein said, “We cannot solve our problems with the same thinking we used when we created them.” Do you say yes to varied experiences that stretch you and expose you to new ways of thinking or living? Do you surround yourself with people who know more than you so you can learn from them? Your brain is capable of complex and creative thinking. The more you engage with the world and try new things, the more your brain can establish novel connections between seemingly unrelated ideas. By seeking newness in

Photography Getty Images

experiences something new and exciting. The midbrain region, the “novelty centre” of your brain, when activated increases levels of dopamine, one of your brain’s feel-good chemicals. It’s this activation of dopamine that gives you the pleasure and rush you feel when you say, “Wow, I never knew that!” or you see something remarkable and inspiring. Not engaging with new ideas or experiences means you miss out on this release of dopamine, which is why life can feel “flat” and uninspiring when you are stuck in a rut.

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mind WONDER

your life, you open up possibilities for finding effective and innovative solutions to your personal and work challenges. At the heart of being a great problem solver is the commitment to being a life-long learner. If you want to become a more effective problem solver or creative thinker, become more inquisitive, ask more questions, learn new skills, read more books, attend more events and connect with inspiring people you can learn from.

Building a healthy brain By becoming more curious and inquisitive you not only develop your problem-solving skills but also protect your brain from cognitive decline. Studies are showing that becoming a life-long learner is an essential element to building your cognitive reserve and keeping your brain fit and healthy. Yaakov Stern, Professor of Neuropsychology at Columbia University College, says, “Individuals who lead mentally stimulating lives, through education, occupation and leisure activities, have reduced risk of developing Alzheimer’s. Studies suggest that they have 35–40 per cent less risk of manifesting the disease.” A curious mind allows your brain to work more optimally in the here and now while also becoming more resilient for the future. What new skills or knowledge could you commit to learning this year? What events are coming up that would stretch your current thinking or opinions? Is there a course you have always wanted to take that you could sign up for?

The gratitude/wonder loop The brain is such that what you focus on is magnified. This means your focus can determine how you experience your life. What you pay attention to forms your perception of life. When you focus on the negatives in life you will see more challenges and problems. However, if you focus on the positives you begin to see more of the good things in your life. What you focus on is your choice. You have considerable control over what you see in the world and how you feel about your life. When I was 23 I was diagnosed with chronic fatigue syndrome. I lost my health, my job, my independence and my sense of self. One of the ways I managed these massive changes was to focus my attention on what I could still do, not on what I couldn’t. Choosing to focus on capacity and not limitations was what allowed me to stay open and curious about the world. I believe my choice to

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The challenge of curiosity

Inherent in the unfamiliar is also fear of the unknown. Sometimes I feel threatened by new opportunities and experiences rather than excited and motivated. My fears stem from thoughts of not being good enough, getting it wrong, making bad decisions, being criticised or looking silly. Maybe you can relate? At times I have let these thoughts stop me from taking action. The problem with this safe approach to life, however, is that nothing truly magical happens in our comfort zones. In order to develop a curious mindset and experience more wonder in my life, I realised I needed more courage and humility. I needed to be more willing to move through fear and accept that I won’t know everything or be good at everything I try and that’s OK, not something to be feared. I know it’s only through engaging with the unfamiliar that I learn, grow and discover what I am truly capable of. So now, when I want to pull back from new experiences, I consciously take a few deep breaths, reframe my thinking and choose to engage. While it can be daunting to move into the unknown, the times I have done this have allowed me to experience the most wondrous moments in my life, including climbing the Sydney Harbour Bridge despite being afraid of heights, to making the choice to become a mum despite all the inherent unknowns of raising a child. What might be standing in your way of developing a more curious approach to life? What are you missing out on in your life by playing it safe? There are many simple day-to-day things you can do to develop your inner explorer, novelty seeker and wonderer. Your brain is wired for wonder. By cultivating your curious side and exploring new ideas and experiences you will become happier, healthier and smarter. You will also be activating and protecting your brain for years to come. The world is a truly wondrous place. Move out into the world, saying “yes” more often to new experiences. Quieten your fearful inner voice, be more inquisitive, explore and enjoy the truly wondrous journey that is life.

There’s no doubt that wonder and curiosity are good for your brain and wellbeing, but it’s not always easy. While I was writing this article, I looked at my own life and asked myself, “Why do I sometimes struggle to be curious and open to new experiences?” To experience wonder you need to be open to the unknown and willing to try new things. I don’t always find this easy.

Jessica Lee is a writer, speaker and business consultant. She is the owner of The Spark Effect and is passionate about sharing neurosciencebased strategies to teach individuals and corporate teams how to better use their brains to reduce overwhelm and stress while boosting productivity, creative problem-solving and wellbeing. Get in touch at jessica@thesparkeffect.com.au, +61 424 358 334 or via thesparkeffect.com.au.

15 practical ways to become more curious Ask more questions, be more inquisitive. Surround yourself with smart and engaged people. Say yes to experiences where you would normally say, “No, that’s not really my thing.” Read more and more widely. Watch documentaries that are inspiring and expand your thinking. Go for mindful walks, paying close attention to everything around you. Try new cafes and restaurants and order new dishes. Attend seminars, workshops and events that stretch your thinking. Take more risks and follow more of your dreams. Become a life-long learner; sign up for a new course or learn a new hobby or skill. Look up and observe the world more often. Spend less time looking at a screen. Travel to new places in your city, in the country or overseas. Spend time in nature. Spend time in silence, tuning in to your own inner wisdom and genius.

focus on capacity and gratitude helped me rebuild my health and my life. Studies have shown that the more grateful you feel the more grateful you become as your brain tunes into all the good things around you. The more grateful you feel, the more you see the world as a good place and the more you experience moments of awe and wonder. I call this circular process the “gratitude/ wonder loop”. In the same way that gratitude activates wonder, so too does wonder activate gratitude. By focusing on the good, the beautiful and the amazing in your life, you rewire your brain to be more positive and to experience a greater sense of wellbeing. You can kickstart the “gratitude/wonder loop” by becoming more conscious of what you’re thankful for and being on the lookout for “wonder moments” in your life.

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mind SELF-TALK

Am I thinking in all-or-none terms?

aking something personally that has I I paying attention to only the black side e hances of disaster or exagg ggeratingg the mportance of events? Am I thinking i 64 | wellbeing.com.au

mind SELF-TALK

Change your self-talk In every moment of every day of your life, your thoughts are determining how you feel and behave. Given they have such enormous power over your life, you’d better make sure your thoughts are facts because, more often then you realise, they are not. Words SONIA ZADRO

“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along so they may abuse you, leaving it disturbed and troubled. Have you no shame in that?” ~ Epictetus

I I e e e in

Photography Getty Images

W s

hat essentially makes you depressed or anxious or angry? Most would say it’s what happens to you that determines how you feel. You were retrenched from work today and are devastated. You were abused by a friend and feel angry and sad. You were ignored by your partner and feel rejected. Many people, however, including psychologists, now recognise life events play only a small role in how you feel and behave. The real culprits are your thoughts. It’s not what happens to you but how you interpret and think about what happens to you that matters. Many of our interpretations of events are distorted and this is where cognitive therapy comes in. Cognitive therapy is not about positive thinking. It’s about rational thinking. It’s about learning to identify our interpretations of events, otherwise known as our self-talk, and then learning to challenge the self-talk by examining the cold hard evidence. In effect, we are using our rational brain as a weapon to fight the distortions we are prone to in our everyday thinking. The idea that our thoughts influence our feelings and behaviour is not a new one. The Greek Stoic philosopher Epictitus, born 55 CE, once famously said, “Men are disturbed not by things but by the view which they take of them.” Twenty centuries later, American psychiatrist Aaron Beck founded the most highly researched and applied therapy of recent times based on this idea. Beck called it cognitive behavioural therapy (CBT), cognitive being another term relating to thoughts.

Before developing CBT, Beck worked for many years with depressed patients in the 1950s until he came to wonder if there was more he could do to help his patients. He suspected they weren’t revealing certain thoughts they were only dimly aware of because they weren’t taught to focus on them. So he began to check in on these momentary thoughts. For instance, one anxious female patient was openly discussing her sexual conflicts, yet over a long period he made no progress. One day, Beck asked her how she was feeling about what she’d been discussing. She responded, “He is bored with me ... This sounds foolish ... He’ll probably try and get rid of me.” Beck realised her anxiety was not from her sexual conflicts but from her self-criticism and fear of being judged. He called these thoughts “self-talk” and said they are often not fully conscious but just below the surface and we have to train ourselves to focus on them.

Identifying your self-talk Sometimes self-talk is obvious. For instance, you lock your keys in your

Helpful questions to challenge negative self-talk Am I jumping to conclusions? Am I thinking in all-or-none terms? Am I blaming myself for something that’s not really my fault? Am I taking something personally that actually has little or nothing to do with me? Am I expecting myself to be perfect? Am I paying attention to only the black side of things? Am I over-estimating the chances of disaster or exaggerating the importance of events? Do these thoughts help or hinder me?

car for the third time in a week and think, “I’m an idiot. I never remember anything!” Often, however, self-talk isn’t so obvious. We simply just feel emotionally triggered and ask ourselves, “What am I thinking right now?” — then write out a stream of consciousness. For example, say a friend at work doesn’t say hello and seems to ignore you. You spend the day feeling flat and worried but can’t pinpoint why so you write out your stream of consciousness: “Fran ignored me and is angry with me because I didn’t make lunch last Friday.” This is your self-talk. Then you ask the following: Is this a fact or belief? Did Fran directly tell you she was annoyed with you? If the answer is no, then your self-talk is a belief, not a fact, so don’t treat it like a fact. This is often the case. Even though self-talk might “feel” like a fact, it doesn’t mean it is. What’s the evidence to support this self-talk? This is rational thinking, not positive thinking. So honestly explore whether there is there any evidence to support the idea that Fran is annoyed with you. The answer might be yes — Francis sometimes calls on the weekend and she didn’t last weekend. Is there any evidence to support the idea Fran is not annoyed with you? Yes, she sent two work-related emails that seemed friendly. She also seems a bit withdrawn from everyone today and may be preoccupied. Is there another possible way to view this situation? It’s possible Fran simply didn’t see me this morning. She might be distracted by a problem with her husband or kids or work, or feel unwell, or be in a bad mood for a hundred other reasons. After examining the evidence, do I feel any different? Usually you feel a little better having looked at the situation more objectively.

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mind SELF-TALK

Underlying beliefs Self-talk can also direct you to the underlying negative belief being triggered in a situation. Take the same situation with Fran not acknowledging you at work, only this time you identify different self-talk. “Fran didn’t acknowledge me because my friendship doesn’t matter to her.” Here you could use this self-talk to discover underlying negative beliefs you hold about yourself. To do this you would ask the following: Start by assuming your self-talk is correct (which it likely isn’t) and ask, “If this idea is true, what do I think this says about me?” Your answer might be, “It means I don’t matter.” Next assume this is correct and ask, “If I don’t matter, what does that say about me?” You might think, “It means I’m insignificant, unworthy of others’ love. I’m unlovable.” Hence we’ve identified several negative core beliefs. Asking these questions about our self-talk can direct us to the deeper beliefs we have about ourselves, which likely influence many of our interpretations at an unconscious level. We can then remind ourselves that our original self-talk is coming from an old distorted belief we have about ourselves and is likely not factual. We then could explore other therapies that can help shift these core beliefs, such as schemafocused therapy or EMDR. Challenging your self-talk may seem time-consuming, but when you take the time to do it you gain tremendous insight into yourself and can become your own therapist. You will likely recognise patterns in your thinking. You may notice, for instance, that you tend to take things personally a lot. Or that you tend to imagine the worst possible outcomes for situations. Or that you tend to make assumptions about what others are thinking all the time. Beck identified many common unhelpful thinking patterns. It’s likely that all of us relate to some of these patterns at one time or another. Here are a few.

Unhelpful thinking styles Black-and-white/all-or-none thinking This is when you see things in black and white — as one extreme or the other. Some examples are: “If I don’t get really high marks in my exams I’m a complete and utter worthless failure!”

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Learning to examine your thoughts does not discount the tremendous trauma or diﬃculties people can experience, and such trauma often requires deeper processing than cognitive therapy. However, no matter what you encounter, there is one thing no one can take from you: your thoughts. It was Austrian psychiatrist Viktor Frankl, survivor of the World War Two concentration camps, who said, “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances.”

Try replacing this with “If I don’t get high marks I’ll be disappointed but I know I’m still smart, capable and worthy. I just need to look at what to do differently next time.” “If I do something that goes against my values — for example, be dishonest — then I’m a shameful, unforgivable person.” Replace this with “I’ll be disappointed in myself but I’m human, still worthy, and I can to use this mistake as feedback to behave differently in future.” Black-and-white thinking comes when you get really attached to a standard you have for yourself. This causes tremendous pressure on you and feeds your anxiety. If you have blackand-white thinking, sooner or later, realistically, you’re not going to meet your rigid high standards. Where does that lead? To depression. So this thinking also feeds depression. If you hear yourself using a lot of “I should ...!” or “I must ...!” in your selftalk, it’s likely you are putting too much pressure on yourself and have blackand-white thinking. You can also be black and white about day-to-day activities like getting the house cleaned by noon or building a new cupboard perfectly. Catastrophising This involves thinking the worst possible outcome for a situation and is the hallmark of anxiety. Let’s say you are fearful about public speaking and have to present a speech at a wedding. Your selftalk might go like this: “I’ll forget what to say, then say it all wrong. No one will laugh at my jokes. I’ll appear ridiculous, incompetent and be so humiliated the entire night will be ruined and the bride and groom will hate me for ruining their wedding, no one will talk to me ever again and I’ll never want to show my face in public again!”

If you catch yourself thinking this way, remind yourself you are catastrophising! In reality your speech may not be perfect but the earth won’t open up and swallow you if you make mistakes. Most people are too focused on their own issues to care that much about your performance. Mind reading Here you assume you know what people are thinking without clarifying it with them. A friend might not return your call so you tell yourself, “He probably doesn’t like me any more.” Or your boss gives you some feedback to improve your work output and you think, “She thinks I’m completely hopeless and I’m not good enough for this role.” Mind reading is commonly in the form of taking things personally. Remind yourself these are beliefs, not facts. Examine the evidence and explore whether this thinking relates to a deeper core belief about yourself. Filtering When you filter, you pick out one negative detail and forget all the good stuff. Say you attend a party and have some laughs, great food, fun dancing, but make a thoughtless remark to an acquaintance and embarrass yourself. On returning home a friend asks how the party went and you say it was a complete disaster because you embarrassed yourself. You forget all the good parts of the night and focus on the one thing that didn’t go well. Over-generalising This is when you have one failure or bad experience and assume it means you will always fail or have a bad experience. You might fail your driving test and think, “I’ll never get my licence! I’m always going to fail!” Or a partner ends your relationship and you think, “I’ll never have a successful relationship. Everyone will always leave me!” The fact is you failed one driving test and had one failed relationship, no more and no less. You simply can’t predict your future based on this. If you explore what you might do differently next time, you’ll have a better chance of success. Sonia Zadro is a clinical psychologist with 20 years’ experience and a freelance writer. She is interested in helping healing and opening minds through science. To ﬁnd out more, visit soniazadro.com.

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body DENTAL HEALTH

Brushing techniques should focus on the thought process behind why it’s important rather than just technique.

Orally right The health of your teeth remains steeped in controversy but are dental caries really a disease of choice or a modern aﬄiction? Beyond oral hygiene and trips to the dentist, is there something more you can do to restore the health of your teeth? Words LINDA MOON

ble to survive fire and the grave, your teeth are unique, identifying you like a fingerprint. Like the rings of a tree, they’re also a time capsule of information about your diet and lifestyle, reveals Debbie Guatelli-Steinberg in her 2016 book What Teeth Reveal About Human Evolution. Your pearly whites

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may contribute to a great smile, the shape of your face and the pronunciation of speech, but their most important function is to tear apart and grind down food for further breakdown and digestion in the stomach. This frontline role in the digestive process also makes your teeth vulnerable. “Teeth are the only parts of

our skeleton that interact directly with our environments,” Guatelli-Steinberg states. “A less well-appreciated fact is that, as parts of our anatomy, teeth are affected indirectly by changes occurring elsewhere in our bodies.” To help protect them — against food, drink, microbes and other things in our mouths — our teeth have a tough enamel

body DENTAL HEALTH

layer, an inbuilt, natural crown as such, that covers and protects the softer dentine structure beneath. Built to last a lifetime and the hardest substance in the human body, tooth enamel is 96 per cent mineral, primarily hydroxyapatite, a crystalline calcium phosphate. Yet, as a society, our teeth are in bad shape, with health experts reporting a global epidemic of dental problems. Over half the world’s population is affected by severe tooth decay (caused by the interaction of bacteria and sugar on tooth enamel) and gum disease, according to a 2013 study in The Journal of Dental Research. A 2015 government report into oral health in Australia found that 30 per cent of Australians aged 25–44 have untreated tooth decay; 55 per cent of six-year-old children had experienced decay in baby teeth while 19 per cent of those 65 and over had no natural teeth left. When it comes to public health policies, our teeth are treated, unlike the rest of our bodies, as a non-core, optional health item (they aren’t covered by Medicare). While dental health was the biggest health concern of those on low incomes (in a 2016 NCOSS survey), 38 per cent said they skipped on the dentist because of cost. Not helping matters, we tend to view our teeth as separate parts of the body rather than holistically in relation to our health, diet and lifestyle. For many of us, beyond brushing and flossing, the health of our teeth remains a mystery.

Photography Bigstock

A systemic model of dentistry Long before Colgate and the toothbrush, Indigenous Australians were almost entirely free of dental decay. Weston Price’s monumental research (published 1939 in Nutrition and Physical Degeneration) discovered tooth decay was rare among indigenous peoples on traditional diets across the world. However, once they consumed the same modern diet as their “civilised” counterparts, their teeth became just as defective. He attributed this to the amount of nutrient-poor processed food and sugar consumed by modern humans, which displaced nutrient-rich foods. Price analysed the diets of the indigenous peoples and found that, compared to their modern equivalents, they contained dramatically higher proportions of fatsoluble vitamins (A, E, D and K), calcium and phosphorus, essential for strong, healthy teeth.

A major consideration in improving our oral health is balancing the pH of the “whole” body. The microbiome of the mouth Modern diets have also altered the composition and type of bacteria within our mouths. Dr Bill Kellner-Read, a Brisbane-based dental surgeon, speaker and author of Toxic Bite (2002), says scientists have analysed the tartar of early humans and found a “really healthy, varied number of bacteria”. “Since the industrial revolution and the introduction of agriculture,” he goes on, “our diet has changed. With it, the microbiome in the mouth has also changed” — with pathogenic, acidproducing bacteria that contribute to tooth decay predominating. “The research tends to show an increase in acidity in the mouth increases tooth decay. On the other side, a slightly more alkaline mouth predisposes us to gum disease.” Emerging research suggests probiotics may be useful as an oral health therapy.

Teaching children to brush As information on tongue tie and a retruded lower jaw gain momentum, Dr Kellner-Read believes dentists will want to see children really early to rule out potential problems and educate on tooth brushing. “As parents, we assume the moment a child can hold a toothbrush they know how to use it. If you look at the levels of dexterity of a lot of children you have to question whether or not they’re really able to brush their teeth.” He suggests parents be involved in tooth brushing at least until the age of eight. “As they get older, teach them to floss as that gets between the teeth.” In tribal cultures, conception was taken very seriously. Weston Price observed women being taken away to eat a very specific diet to ensure maximum health before conceiving. Dr KellnerRead says research shows the same bacteria that we have in our mouths turn up in the placenta. “Harmful bacteria are being introduced into baby very early in life. Research has also shown that women with periodontal disease are more likely to have a low-weight pre-term baby. If you want to have children, get that mouth absolutely 100 per cent before you do.”

Oral hygiene Given our less-than-ideal diets, the fundamentals of good oral hygiene — brushing and flossing — remain important, Dr Kellner-Read says. While, ideally, we should brush after every meal, it’s about what’s practical. Brushing techniques have changed over the past 40 years, so these should be individualised in collaboration with your dentist and focus on the thought process behind why it’s important rather than just technique. “One of the things I often tell patients is you miss the same spot every time you brush your teeth. So use your nondominant hand to brush your teeth for 30 seconds — that brings toothbrushing back under conscious control rather than unconscious control.” Interdental brushes are also useful for getting between the teeth. Dr Kellner-Read suggests regular checkups every six months (every three months if you suffer from gum disease as calculus can grow back within three months). These are especially important as cancer screening is part of the protocol. “Dentistry is about prevention. An ounce of prevention could save you dollars in the long term, so make sure you get there early.”

The interconnected body The holistic model of dentistry looks at the impact of the mouth on the rest of the body and vice versa. Recognising the body as a whole, consideration is given to issues as varied as diet, tongue position, ear health, headaches, neck and back pain, bite, the growth of the upper and lower jaw, respiratory function, sleep, snoring, habits such as thumb-sucking, and whether or not the person is a mouth or nose breather. For example, “If they’re a mouth breather then they’re more likely to get tooth decay,” Dr Kellner-Read says. “Is crowding a sign you’ve got too many teeth or a sign you haven’t grown sufficiently? In my opinion, God didn’t get it wrong. If we were meant to have 32 teeth then the question is, why are we not growing big enough to accommodate all our teeth?” Anthropologists like Guatelli-Steinberg believe human jaws have adapted to a softer diet by reducing in size to the point that our teeth, which are genetically programmed, no longer fit in our mouths. She reports that impacted wisdom teeth are 10 times more common since the Industrial Revolution than previously. Dentistry is now recognising that an

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body DENTAL HEALTH

Demineralisation While we’ve all heard of tooth decay, it’s less known that our teeth can demineralise. Demineralisation (the loss of minerals from our teeth) can occur from a range of external and internal factors, including existing health problems, diet and medication. “Erosion and carious lesions are the two main consequences of demineralisation,” according to a research review in the International Journal of Nanomedicine, 2016. Erosion refers to loss of tooth surface. Eroded teeth become softer and weaker, are more likely to crack or chip and are more susceptible to dental caries. The study authors attribute the rise in tooth erosion to widespread consumption of acidic and sugary soft drinks and juices, which they note are “thought to be over half of all of the liquids consumed”. Many health issues (gastro-esophageal reflux, bulimia nervosa and alcoholism, for example) also contribute to acidity in the mouth. While saliva is able to neutralise these acids (it’s also anti-bacterial, cleansing and a source of protective minerals), its production can be hampered by many things, including medications, smoking and alcohol. Fortunately, they reveal, “Demineralisation is a reversible process.”

Healing your teeth naturally Dagmar Ganser, a naturopath at True Medicine clinic in Queensland with 17 years clinical experience, says she’s seen evidence of clients who’ve healed their teeth and gums through diet and supplementation. “We can re-strengthen pretty much any part of our body. Our teeth aren’t static. They’re not dead. They’ve got roots; they’re connected to our gums; they’re connected to our blood supply. It’s the same as when people say their hair is falling out. It’s an expression of the entire body’s condition. We’re nutritionally deficient, we’re over-acidic, we’re highly toxic.” She believes a major consideration in improving our oral health is balancing the pH of the “whole” body. “Our blood has a very narrow range of pH. When our bodies become too acidic, minerals such as calcium are drawn from storage in our teeth and bones to balance our internal pH. Our body has to use something to alkalise and it uses minerals.” Acidity of the body is also associated with lower

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Get plenty of calcium from raw kale, quinoa and almonds.

High-calcium foods According to naturopath Dagmar Ganser, foods with the highest calcium content include sesame seeds and kelp (both contain more than a gram of calcium per 100g) and green vegies (kale, silverbeet, broccoli and watercress provide the highest levels). Other sources include almonds, hazelnuts, Brazil nuts, buckwheat, ﬂaxseeds (these must be ground), organic (GMO-free) soy beans, mung beans, chickpeas, molasses, eggs (particularly the yolk) and buckwheat. For those who can digest dairy, organic cheddar cheese and natural yoghurt are also good sources.

oxygenation of tissue and impaired wound healing, she adds. Ganser suggests a diet based on fresh, locally sourced, unsprayed, wholefoods to supply all the nutrients the body needs. Avoid sugar, processed foods, wheat, grains, alcohol, soft drinks, caffeinated drinks, stress and a toxic environment — these all contribute to acidity in the body, she says. “Greens are especially alkalising. Every single meal should contain vegetables, and every plate should be a rainbow.”

Supplement Given nutrient deficiency is extremely common, supplementation may be necessary. For instance, 73 per cent of females did not meet the minimum dietary requirement for calcium, according to the 2012 Australian Health Survey. However, calcium supplementation alone is not enough: the health of our teeth is dependent on many nutrients and parts of our bodies, including the endocrine glands, gut and liver. Weston Price prioritised the fatsoluble vitamins D and A (for their key role in bone health) and prescribed cod liver oil (high in both vitamins) as well as foods rich in calcium, phosphorus and other minerals.

Ganser recommends celloid minerals for their bioavailability to the body and advises always taking supplemental calcium in calcium phosphate form. “For example,” she says, “calcium carbonate is very difficult for our body to absorb properly. Consult a qualified naturopath before supplementing in order to maintain a healthy balance between all the minerals.” This should include silica, “a calcium reorganiser, so you will never get any calcium buildup”, she says, adding, “We need everything. We’re eating more than ever but we’re starving to death.”

Environmental & other factors Ganser suggests a minimum of about six months to see improvements to tooth enamel. If problems continue, seek complete professional assessment from someone able to look at the whole body, including hormone balance, other health issues, medications and heavy metal toxicity that might interfere with mineral absorption. For example, lead blocks the absorption of calcium while aluminium blocks magnesium, she says. “Lead will actually displace calcium in the bones where calcium should be. And that can be in our body since conception. You can have a really good diet but it’s not going anywhere. Most toxins in one way or another block out the absorption or metabolism of nutrients.” There are so many other things that come into play, with insufficient sunlight (vitamin D) plus smoking and recreational drug use among a long list of factors that can affect our oral health.

We need to chew “In order to keep your teeth and gums healthy, they need to be used,” Ganser says, “so chewing food helps, especially harder foods like raw carrots, apples, nuts. Chewing stimulates circulation to the gums. Anywhere you have good circulation, the flesh stays healthy. You have healthy gums, you have healthy teeth. “When you think about the foods we mostly consume, they’re mostly soft. In recent research, they’ve shown chewing helps reduce the incidence of dementia.” Illustrating our teeth’s connectedness to the rest of us, “It doesn’t just help the teeth and the gums; it helps the entire head.” Linda Moon is a freelance health, travel and lifestyle writer and a qualiﬁed naturopath based in Katoomba, Blue Mountains.

Photography Bigstock

overcrowded mouth, high palate and jaw size are contributing factors for sleep apnea, Dr Kellner-Read says.

body YOGA & UPPER CHAKRAS

Chakra exploration: Part II This article is a continuation of a two-part chakra exploration through yoga. In the previous issue we suggested practices for the lower chakras and here we oﬀer practices aimed at balancing the heart and upper chakras. Words MASCHA COETZEE Photography RICK COETZEE

hen exploring chakras, you are invited to dive into investigation of your energy body and the vital force within, which is also referred to as prana, ki, qi, chi and mana, which connects your physical and subtle bodies and is transmitted by the means of chakras, the spinning vortexes of energy positioned alongside your spinal cord, aligning from its very base to the crown of your head. As mentioned in part one of our chakra exploration, the seven-chakra system, commonly accepted by various healing modalities and practices such as Reiki, qi gong, tai chi and crystal healing among others, is discussed here. Your subtle body, of which chakras are a part, is intangible but it unavoidably penetrates your physical body and influences the state of your mind, health and overall wellbeing. Therefore, when your chakras are in harmony, you enjoy good health and vitality, your mind is clear and you are able to be present and grounded. When the chakras are unbalanced, that energy may manifest itself in physical, emotional, mental and energetic malfunctions.

Overview of the heart & upper chakras This overview and recommended practices outlined further in this article will focus on anahata (heart chakra) and the upper three chakras (vishuddha, ajna and sahasrara), which are regarded as your spiritual centres The lower three chakras (muladhara, svadhisthana and manipura) are considered your physical energy centres connected to your self-image, your relation to the physical world and your physical and emotional identity.

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Fourth chakra/heart chakra Heart chakra is the emotional centre of love and empathy, determining what you feel and how you accept yourself and love others. It’s the centre of your being, the connection between the physical and spiritual chakras, with three chakras below it and three chakras above. The colour associated with this chakra is green and its element is air; hence breathwork is important when working with anahata. Anahata opens from the seventh thoracic vertebra into the entire thoracic cavity and the heart, encompassing its front, back and sides together, sternum, ribcage as well as pectoralis minor (chest), rhomboids (muscles between shoulder blades) and trapezius (neck and upper back muscles). Heart chakra rules your circulatory, immune and respiratory systems due to its connection to the lungs, diaphragm and thymus gland. When your heart chakra is balanced, you are filled with joy, compassion, kindness and goodwill; you are capable of unconditional love and accepting yourself and others; you are also able to genuinely give and receive love and cultivate joy. Its psychological malfunctions may manifest in resentment, withdrawal, isolation, grief, self-centredness, lack of empathy and inability to forgive; physical imbalances may include circulatory and respiratory disorders, weak immunity and physical tension, particularly in the area of the body this chakra encompasses. To harmonise heart chakra, incorporate loving-kindness and compassion meditation practices, reflective journalling and expansive pranayama (breathwork), together with

yoga poses that open your upper and middle back, shoulders and chest, inclusive of Cat, Cobra, Upward-Facing Dog, Melting Heart Pose, Reversed Warrior, Bridge, Hare, Camel and Spinal Twists. Fifth chakra/throat chakra Vishuddha chakra is the centre for truth and clarity; it’s about finding your authentic voice and your ability to listen attentively, communicate with genuineness and express yourself effectively (and creatively, too, through your speech, writing, music or art). The elements associated with the fifth chakra are space and, not surprisingly, sound, as it’s in throat chakra where your thoughts convert into speech. The colour linked to vishuddha is blue and this chakra is also about purifying the other chakras and communicating the information acquired from them. It’s located at the throat and it rules your neck, throat, ears, tongue, jaw, shoulder girdle, cervical vertebrae and thyroid. When this chakra is in harmony, you are creative, truthful, a good listener and communicate articulately from the place of kindness. Deficiencies in throat chakras present themselves in fear of public speaking, weak voice, excessive shyness and communication difficulties, whereas its excess materialises in inability to listen and being too loud and aggressive or unable to cease talking. On a physiological level, throat, voice, thyroid and ear disorders, together with frequent colds and tightness in the neck, shoulders and jaw, are the signs of disharmony in vishuddha. When seeking to balance out your throat chakra, explore exercises and activities that inspire your creative

body YOGA & UPPER CHAKRAS

When in disharmony, though, headaches, poor memory, concentration difficulties and vision problems can be experienced, together with confusion and inability to trust your inner wisdom. Being the “command centre” (the translation of the name of this chakra in Sanskrit) and associated with the pituitary gland (the master gland responsible for hormone secretion controlling the entire endocrine system and its processes), this chakra is also a “command centre” for the glands, associated with the other sixth chakras: 1. Root chakra — muladhara — gonads 2. Sacral chakra — svadhisthana — adrenals 3. Solar plexus chakra — manipura — pancreas 4. Heart chakra — anahata — thymus 5. Throat chakra — vishuddha — thyroid 6. Crown chakra — sahasrara — pineal gland To assist your third eye chakra in further balancing, incorporate Alternate Nostril Breathing Exercise on an empty stomach into your practice to restore the equilibrium between the nadis and balance the left and right hemispheres of your brain and sympathetic and parasympathetic nervous systems with them. Alongside with pranayama, regular meditation practice and inclusion of guided visualisations together with the following asanas may also be beneficial: Downward-Facing Dog, Child’s Pose, Tree, Eagle, Dolphin and Handstand Preparation or Handstand.

expression through the use of your voice (chanting, singing, writing, journalling); soothe your throat with herbal teas (eg licorice, peppermint, turmeric, chamomile); and incorporate Ujjayi Breathing Exercise, Neck Rolls, Camel, Shoulder Stand, Plough and Fish into your yoga practice. Sixth chakra/third eye chakra Third eye chakra is associated with

insight, intelligence, inner wisdom and intuition ruling eyes, forehead and pineal gland. It’s located in the midbrain in the area where the left and right optic nerves cross, forming a space for the third eye of a kind. The element of the sixth chakra is light and its colour association is indigo. Heightened intuition and awareness, ability to be perceptive and observant, good vision, memory and imagination are the qualities of balanced ajna.

Seventh chakra/crown chakra Translated as “thousandfold” with reference to its thousandfold-petalled lotus symbol, crown chakra is the centre of ultimate knowledge, your consciousness, spirituality and your connection to the higher self (the divine, God, or/and universal consciousness, depending on your belief system), which goes beyond the physical form and finds its manifestation in selfless service and faith, your devotional practices, openmindedness, intelligence and ethics. The element of this chakra is thought, its location is the crown of the head and the colours associated with it are violet and white; it governs your central nervous system inclusive of the brain. When it’s in balance, you possess

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body YOGA & UPPER CHAKRAS

great intelligence, wisdom and analytical skills and you are thoughtful, aware and have a broader outlook and understanding of the interconnectedness of everything. If the crown chakra is in disharmony, attachment may be present, together with apathy, inability to trust, confusion and overthinking, as well as disconnectedness from your body and the world. Purification of the mind starts by releasing blockages and stagnation in the body first by means of yoga practice, only so you can sit in meditation, which is the ultimate way to open this energy centre. Savasana is essential, too, as in order to integrate your yoga practice you will need to allocate time to allow your body to relax and your breath to quieten, inducing the level of relaxation that’s stilling for the mind.

Melting Heart

Eagle Pose pose

Preparation for Camel Pose

Yoga sequence for the heart & upper chakras 1. Melting Heart (anahatasana) Begin on your hands and knees. Walk your hands forward, allowing your chest and arms to descend toward the floor. Keep your hands shoulder width, or a little wider, apart and hips above your knees. Relax your forehead onto the floor or a cushion, bolster or yoga block if your head doesn’t reach the floor. Remain in this pose for 5–10 breaths. To come out of the pose, slide onto your stomach, placing one cheek on the floor, and release your arms alongside your torso with your palms facing up. Rest for a few breaths. 2. Eagle (garudasana) Begin by standing on both feet. Bend your knees slightly, transfer your weight onto the left foot and cross your right thigh over the left, hugging both thighs together. Keep the standing leg bent and point your right toes towards the floor or hook the right foot behind the left shin and balance on the left leg. Take your arms out to the sides, then cross your right arm under the left with your palms facing each other. Lift your elbows, lengthening from your forearms through the fingers. Hold the pose for 5–8 breaths, then repeat on the other side. 3. Camel (ustrasana) Start by kneeling with your hips above

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Camel Pose

Rabbit Pose

your knees, keeping your knees slightly apart and resting your hands on the back of your pelvis with the heels of your palms on the upper buttocks, and pressing your shins and the tops of your feet into the floor. Inhale and lengthen from your pelvis, drawing the tailbone in. As you exhale, lean back, keeping the hands on the back of the pelvis. If comfortable, drop your head back and stay in Camel preparation for 3–5 breaths.

To come out, lift your chest forward first, keeping your head back, as you come up. Rest by sitting on your heels for 3–5 breaths. Repeat once more, or if you are ready for Camel, enter the preparation pose first, then bring your hands onto your heels or the soles of the feet, allowing your head to drop back. 4. Rabbit (sasangasana) This pose offers similar benefits to those

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Fish Pose

YOGA & UPPER CHAKRAS

from shoulderstand (which you can also incorporate into this sequence). Begin by sitting on your heels, with the tops of your feet on the floor. Reach back for your heels, cupping them with your hands, thumbs facing outward. On the exhalation, lower your chin towards the collarbones, as you begin to slowly bend forward, rounding your back and lowering the crown of your head onto the floor in front of your knees so that your forehead draws in towards your knees (or touches them). Keeping the grip of your hands against your heels, lift your buttocks as high as available, keeping your chin against your chest. Breathe deeply into the back of your heart, holding the pose for 5 breaths. To come out of this posture, lower your buttocks towards your heels, releasing your hands, and then rest in Child’s Pose. 5. Fish (matsyasana) Begin supine with your feet on the floor and your knees bent. Lift your hips, bring your hands under the buttocks, allowing your thumbs to touch, keeping your palms on the floor. Release your buttocks onto the hands, extend the legs and flex your toes. On the in-breath, press into the forearms and elbows, lift your chest up towards the ceiling and release the back or crown of your head lightly onto the floor. Take 5 breaths. Come out on the exhalation, lowering your head and torso back onto the floor. 6. Headstand preparation/Headstand (sirsasana) Begin on your knees with your forearms firmly pressing onto the mat. Keep your elbows shoulder-width apart. Interlace your fingers forming a cup shape with your hands. Keep your wrists perpendicular to the mat. Release the back of your head into the heels of your hands and rest the crown of the head on the mat. On the inhalation, lift your knees off the floor and walk your feet closer to your head, bringing the hips above the shoulders, and lifting the shoulder blades toward the tailbone. If you are new to headstand, remain here for 8–10 breaths with your feet on the floor before resting in Child’s Pose. If you practise Headstand, use your

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Preparation for Headstand

Headstand

When your heart chakra is balanced, you are ﬁlled with joy, compassion, kindness and goodwill.

Resting Child’s Pose

abdominal strength to lift both of your feet simultaneously off the floor with your knees bent or legs straight. Lengthen your tailbone towards the ceiling and keep pressing actively into the forearms. Extend your legs above the torso. Remain in sirsasana for 10–15 breaths. To come out, exhale and release your feet on the floor. Rest in Child’s Pose. Another inversion alternative is Legs up the Wall Pose (viparita karani) where you lie on the floor with your hips and the

backs of your legs against the wall. To complete your practice, take savasana (Corpse Pose), remaining in it for at least 5 minutes. Mascha Coetzee is a certiﬁed holistic health & wellness coach and yoga teacher who believes in using wholefoods and yoga to heal the body, tame the mind and improve wellbeing. Mascha is based in Launceston, Tasmania, where she teaches yoga classes and holistic health workshops. She can be contacted at: coetzee. mascha@gmail.com or maschacoetzee.com.

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Resilience

n 1 an ability to recover from or adjust easily to misfortune or change 2 the ability of a substance or object to spring back into shape; elasticity Boil the kettle, find yourself a comfortable seat and take a moment to reflect: when was the last time you faced a challenging situation? How did you deal with this difficult event? Or are you still in the midst of it? Challenging life experiences happen to everyone. Initially, we react with a flood of strong emotions, uncertainty and fear. But, generally, after some time, we adapt to situations that may have changed the course of our lives forever. How? It’s called resilience — the process of adapting well in the face of adversity, trauma, tragedy and stress. It’s your “bounceback” ability and involves behaviours, thoughts and actions that can be learned and developed in anyone, no matter how heartbreaking or challenging the circumstance.

special report DEPRESSION

Finding the light From exercise and herbs to mindfulness, gratitude and diet, there are many eﬀective strategies you can use to help combat depression.

top right now and check in with how you are feeling. Now put the spotlight on how you felt yesterday. And last week. And last month. And last year. What does your emotional audit tell you? Are you in a good place much of the time? Do you have moments where you enjoy life, connect with others, experience pleasure and meaning and fulfilment and feel good about yourself and positive about life? Or have you been mostly flatlining? If you can’t remember the last time you had a good belly laugh or climbed out of bed feeling happy to face the day, you could be at risk of depression. Or you could be en route to depression or already experiencing this serious mental health condition. Depression is the leading cause of ill-health and disability worldwide, says the World Health Organization. It’s a global health crisis with more than 300 million people living with the condition — an increase of more than 18 per cent between 2005 and 2015 — and that figure is constantly rising. This is startling given that research shows that chronic depression carries risks that are equal to the impacts of smoking or not exercising. In Australia, one in 11 people report having depression or feelings of depression, according to the last 2014–2015 National Health Survey by the Australian Bureau of Statistics. Women (10.4 per cent) experience more feelings of depression than men (7.4 per cent). This may be due to hormonal shifts during the menstrual cycle and life changes like pregnancy and motherhood.

Recognising depression Though it’s normal to suffer low moods that pass, chronic gloom, teariness and exhaustion that interfere with day-to-day life should never be ignored.

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Depression is more than just feeling a little down. It dominates mind, body and soul, changing the way you think and behave. It can impact on everything from hormones and brain chemistry to thought patterns and physical responses to stress. One key point of difference is that depression lasts more than several weeks and the feelings become chronic and start to impact on your quality of life, relationships, work or study performance and health. Common symptoms of depression include: Feeling sad, teary, empty, hopeless, worthless, overwhelmed and that life is not worth living Withdrawing from close friends and family Recurring thoughts of guilt, self-blame or feelings that you are a failure Significant changes in sleep patterns, appetite and/or weight Constant fatigue and difficulty getting out of bed Increased irritability, frustration or moodiness that’s out of character Loss of interest and enjoyment in activities you once found enjoyable Agitation and anxiety

The many faces of depression Depression is an umbrella term that refers to a range of different mental health conditions, including: Mild, moderate or major depression: You feel persistently sad, unhappy and low and find it hard to function at work or face work. You may withdraw from friends and family, lose pleasure in activities you used to enjoy and feel empty and that life has no meaning. Bipolar disorder: For no obvious reason, moods swing from intensely high (mania) to extremely low (depression). The highs often lead to erratic or

energetic behaviour, while the lows may cause lethargy and the desire to hide away from the world. Dysthymia: Is a form of low-grade depression that causes ongoing low mood. It can persist for years without being diagnosed. Cyclothymic disorder: Causes alternating mood shifts, such as feeling very happy or quite low. These shifts may go on for months then suddenly change. Meanwhile, they may lead to changes in behaviour, appetite, self-confidence and ability to socialise. Seasonal affective disorder (SAD): You experience a plummet in mood during the winter months. SAD can make you feel depressed, withdraw and want to eat and sleep more than usual. SAD is thought to be caused by lack of exposure to sunlight, affecting the production of melatonin, which regulates daily biorhythms and the sleep/wake cycle. Sitting under special sun lamps and seeking short episodes of sun exposure may help. Antenatal and post-natal depression: During pregnancy or after the birth of a child, some women experience depression due to the big life transition of becoming a mother with the range of feelings that go with this, including anxiety, exhaustion and fear of being responsible for the health and wellbeing of their child. Agitated depression: This can lead people to suffer chronic anxiety, which makes them feel physically uptight and emotionally drained. Over time, this anxiety can lead to major depression.

Depression triggers Depression does not always hit your life like an electrical storm; sometimes it’s more like an overcast day that goes on and on with no promise of sunshine. It

Photography Getty Images

Words STEPHANIE OSFIELD

Depression does not always hit your life like an electrical storm; sometimes itâ&#x20AC;&#x2122;s more like an overcast day that goes on and on with no promise of sunshine.

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special report DEPRESSION

Changing your emotional landscape In our busy modern world, many people complain of being pushed for time and this can prove a fast track to feeling overwhelmed or isolated and, ultimately, depressed. Don’t ignore those powerful feelings. Your emotional state has an impact on every level of your physical health. If you’re often feeling upset, unhappy or stressed, this can switch on your fightor-flight response to varying degrees. This response prepares your body to fight a tiger, so your blood pressure and heart rate go up while your body pumps out more glucose and fats for extra energy. Meanwhile, processes like digestion slow and your immunity drops. If the tigers are in your mind, however, you don’t get the chance to utilise those adrenal chemicals through physical action, such as fighting or running. Over time, repeated release of these adrenal chemicals can increase your risk of getting conditions like diabetes and heart disease. Depression is often triggered by a range of different emotions and concerns. Identifying those recurring

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Trying new things can lift you out of the rut that may be causing you to feel gloomy.

Though it’s normal to suﬀer low moods, which pass, chronic gloom, teariness and exhaustion that interfere with day-to-day life should never be ignored. feelings can help you address which of the following emotional states you’re stuck in so you can work on changing and challenging them. Anxious Signs: You breathe faster and feel sweaty, shaky, hyped up and nauseous. Impact: Though anxiety can help you run from a burning building, if it’s disproportionate to the situation, it negatively affects everything from your relationships to your ability to fight off a cold. Grappling with chronic anxiety can wear you down to the point where you suffer depression about feeling anxious and constantly wired. Change it: Recognise your anxiety triggers, such as going to parties or worrying about work deadlines. Consciously slow your speech, movement and thoughts. Breathe in and out to the count of three or five to reduce your stress levels. Channel more: Calm. Become more mindful: When you fully engage in the sights, sounds and feelings of every moment you can’t worry about the past or future. Eat regularly: Skipping meals causes a drop in blood sugar. That’s bad news for your energy levels and can cause hormonal changes that totally ramp up anxious and depressed feelings. Try EFT: The Emotional Freedom Technique can help to promote calm

and elevate your mood. Often called Psychological Acupressure, it involves tapping on a number of acupressure points on the body while you either repeat positive affirmations or state your most negative thoughts and feelings. Tapping on certain acupoints while activating your most negative thoughts appears to help reset your neural functioning so those feelings no longer trigger the same big responses and you feel less bothered by them. Gloomy Signs: You feel the future is bleak and obsess about things like climate change, your diet or whether you will ever find the right partner. Impact: When you often get upset or stressed or despairing, you strengthen the wiring for those emotions in your brain, so the gloomier you are the gloomier you continue to feel. Change it: Have positive expectations. Expect the best from life and people and this will help to open your eyes to all the positive things happening around you every day. Channel more: Hope. Enjoy feel-good thoughts and activities: Take up painting, book in for a massage, watch the sun set. The neuroplasticity of the brain means that every time something makes you feel happy, stimulated or uplifted you strengthen those positive pathways in

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can be caused by chronic stress at work (such as a job you dislike or a highvoltage boss), relationship issues (a bad breakup) or your lifestyle (for example, a combo of too much stress, too little downtime and too little sleep). Sometimes depression occurs with no obvious triggers. If you tend to be self-critical, anxious, pessimistic or a perfectionist, you may be more vulnerable to developing depression. Depression comes in different forms. Reactive depression sometimes follows a life event — for instance, the death of a loved one — while biological depression often has no obvious trigger or it may kick in after chronic difficulties such as being unemployed. A tendency to depression and anxiety can also run in families due to inherited genes. However, just because you have a genetic predisposition doesn’t mean you will definitely suffer from depression — there are proactive steps you can take to help protect yourself.

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Speak to yourself the way you would to a friend if they were feeling upset or unhappy.

Self-critical Signs: You tell yourself constantly that you’re not good enough and lie in bed going over your conversations with people, worrying that you may have talked too much or said something that was tactless. Impact: Every time you are critical of yourself your negativity encourages the release of chemicals that make you feel even lower than before. Change it: Engage in emotional regulation. Don’t suppress emotions like annoyance or frustration but acknowledge their presence without getting caught up in them. Channel more: Compassion. Be kind to yourself: Speak to yourself the way you would to a friend if they were feeling upset or unhappy. Break with the past: Don’t hold on to past annoyances and upsets such as being retrenched from your job. Reliving those feelings over and over will only make you more bitter and miserable. Write a letter outlining the many ways in which a past hurtful event upset you then tear it up as a symbol that this is in the past and you are putting it behind you. Fearful Signs: Worry and what-ifs seem to dominate your thinking.

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Impact: The worry doesn’t change anything but can leave you feeling constantly inadequate and overwhelmed. Over time, such fears can also hold you back from taking risks that could open up your life to new pleasures, people and experiences. Change it: Take control where you can. Challenge your fears by asking yourself, “What’s the worst thing that could happen?” You will soon realise that you can cope with the worst-case scenario. Then look at what the evidence is that the worst will happen and it’s probably much more likely that things won’t get that serious (and even if they do, you will be able to cope). Channel more: Hope. Face your fears: Write a list of your fears then beside each one note strategies to address them so you realise you do have some control. Hear hopeful stories: When you’re with loved ones, talk about great things that have happened to you this week so that they share their hopeful stories, too. Stare at a flower: This kind of spot meditation also works well when you look at a pond or clouds or picture. Better still, engage in deeper meditation for up to 20 minutes once or twice a day. The act of slowing down and becoming more mindful during meditation not only re-energises your body and mind but also benefits the immune system, helping your body work more efficiently to keep you well.

Helpless Signs: You often feel overwhelmed and caught in a rut but don’t know how to reconfigure your life. Impact: The more you tell yourself your life is beyond your control, the more hopeless and helpless you feel and the less you will try to improve your situation. Change it: Separate thought from reality. Remind yourself that just because you think something doesn’t make it true. Channel more: Realism. Watch what you think: Avoid unhelpful thinking styles, such as black-and-white thinking or catastrophising. This will help you keep events in perspective, so life seems less overwhelming. Remember other low times: Remind yourself of other life difficulties you have managed to cope with even when you thought you couldn’t go on. Guilty Signs: You constantly beat yourself up over everything, from eating that piece of cake to losing your temper or saying something you regret. Impact: When guilty thoughts become a habit they can provide a roadblock to happiness, even though they are often unfounded and irrational. Guilt can often be a sign of low self-esteem: you beat yourself up to remind yourself you’re not worthy. Change it: Accept you’re not perfect. We all make mistakes and if we learn from them we become better people. Know

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your brain. Feel good more often and the pathways forming your negative brain networks will grow weaker. Shake things up: Take risks, make new social connections, eat at a different cafe or go for that promotion. Trying new things can lift you out of the rut that may be causing you to feel gloomy. Choose to be happy: Write a list of emotional states you would like to feel more of and five ways to increase each emotion. For example, for more laughter, watch some comedies on DVD, speak in a silly voice, tickle your partner, ask a friend to tell you a joke. Then give your happiness action plan a try.

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Stare at a flower: This kind of spot meditation also works well when you look at a pond or clouds or picture.

when you’re not to blame. If your pet cat was sick and died before you could get to the vet, then it’s the illness, not you, that’s responsible. Channel more: Pride. Pat yourself on the back: If you’re honest you’ll realise that most of the time you’re doing your best as a friend, partner, work colleague and human being. Write yourself a letter of forgiveness: Address it to yourself to help let go of guilt or feelings of failure about times when you feel you made mistakes or were not your best self. State why you are writing the letter and what you feel guilty about. Make your expression of forgiveness to yourself and note what you learned, what you are managing better now and how well you are doing.

Good mood food A growing body of evidence suggests depression is not simply caused by what you think but is related to a chronic state of inflammation in the body that then affects everything from your hormone levels to your brain function. Eating too many processed foods that are high in fats and sugars can contribute to this state substantially by causing low-grade inflammation that contributes to anxiety and depression, according to research from Deakin University. Fast foods have also been linked to the smaller hippocampus — the part of your brain responsible for regulating mood.

Take a technobreak

Most importantly, a poor diet increases the populations of bad bacteria in your belly and a growing body of evidence shows that unhealthy gut bacteria can directly impact on mood and is linked to depression. Unsurprisingly, research shows that people who eat a diet rich in fresh fruit and vegetables, whole grains and lean protein are less depressed and less anxious than those eating a diet high in processed foods. That’s good reason to plate up with depression-beating foods, including: Mediterranean meals: People who eat a traditional Mediterranean-style diet, tucking into foods like Moroccan vegetable tagine, minestrone and chicken cacciatore, enjoy better mood and lower incidence of depression, says research from the School of Health Sciences at the University of South Australia. The Mediterranean diet is high in minerals such as magnesium and zinc, needed for many important biochemical reactions that benefit mood and ensure optimal brain function. Deep sea fish: Omega-3 fatty acids found in foods like fish, nuts, seeds and dark leafy greens help maintain the health of the brain’s cell membranes and assist the transmission of feel-good chemicals like dopamine and serotonin. Blueberries & broccoli: Fruit and vegetables are packed with polyphenols. These potent antioxidants support brain health. Their high fibre content helps keep blood sugar and energy levels stable, which can reduce anxiety and lower depression. People who eat three to four serves of vegies every day experience lower levels of stress, according to research from the University of Sydney. Nuts: Snacking on almonds, cashews, walnuts and macadamias is good news for your mental health. Nuts contain the mineral magnesium, which is a natural muscle relaxant. If you have low magnesium levels you’re more likely to experience anxiety, shows research from the University of Innsbruck. Jasmine rice: This kind of rice is rich in tryptophan, an amino acid that helps your brain make serotonin. As serotonin helps your body make melatonin, the sleep hormone, you may then enjoy

A study of 25,000 people by Chiba University in Japan has found that people on a computer for five or more hours a day suffer more anxiety, depression and sleep problems. Too much television also makes us feel less satisfied with our lives and is linked to depression. That’s good reason to engage in non-techno activities to boost your brainpower and spirits. So why not: Read a book or the newspaper (not online!). Play a game of chess, memory or Trivial Pursuit. Knit a jumper or scarf. Do a crossword or Sudoku puzzle. Handmake cards for birthdays of loved ones. Start a herb garden. Write a short story or haiku poem. Sit outside and cloud watch. Listen to old records or CDs. Call a friend or relative to catch up. Meditate on a water feature, painting or flower. Do some yoga stretches. Take fantastic portrait photos of family members. Practise a musical instrument. Start a scrapbook of family history and stories.

better zzzs, according to research from the University of Sydney. Whole grains: Foods like rye sourdough bread, wholemeal pasta and brown rice give your body a slow release of energy, which keeps hormones stable. They also boost serotonin, which can help improve mood. Fermented foods: Women who eat more fermented foods have lower levels of social anxiety, according to research by the University of Maryland. So serve up a little sauerkraut, sourdough, kefir or kimchi (a Korean vegetable dish) every day to boost good belly bacteria and help you feel more relaxed.

Emotional life rafts When you are depressed you can feel all at sea and struggle to feel grounded and centred. The following can help shift depression and make you feel more in control of your life and your mood. Find more meaning in life: Birthdays, life changes and a dull day-to-day routine can prompt you to ponder everything from the big life questions (“Why are we here”) to the choices you are making in your life (“Why do I stay in

special report DEPRESSION

a job/relationship I hate?”). If you are confused about the answers you may feel purposeless, aimless and downhearted because your life appears to lack meaning. Boost your mood: Help others. Do volunteer, charity or fund-raising work or simply help out a frazzled mum or ageing person living in your street. Contributing to other people’s lives can help your own life feel more meaningful. Discover your passions: Go back to old hobbies you’ve let go or try learning new skills to find activities that make you feel vital and satisfied. Make time to fit them

Women who eat more fermented foods have lower levels of social anxiety, according to research by the University of Maryland.

A poor diet increases the populations of bad bacteria in your belly and a growing body of evidence shows that unhealthy gut bacteria can directly impact on mood and is linked to depression.

Become more mindful: Mindfulness can be a powerful ally against depression because it reduces rumination.

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that shields us from recognising and changing the things in our lives that are not making us happy. Reality check to identify these roadblocks to calm and happiness and address them. Keep a worry diary: Write down what is bothering you then try to put it out of your mind. At the end of the day, review your concerns and address their causes (eg “I take on too many tasks”) and some solutions (eg “I need to delegate more”). Write a letter from the future: Fastforward a few years or a decade and write a letter that prioritises how you wish your health, relationships, career and lifestyle will be. Focus on your character strengths. Describe what is happening in your life in the future and what you are thinking and feeling. Write about how your needs and values are being met and how these are motivating you. Write about how you created these changes. Be as detailed as you can. A powerful tool, the letter from the future helps you recognise your core values so you can then work on achieving them. This can help combat depression. After writing the letter, identify two or three little things you can do to help make purposeful change towards those desires for the future. Write down those action steps and follow them through. This will help you feel far more in control of your life, which will reduce fears about the future.

Find your flow: You know that great feeling when you’re so absorbed in an enjoyable activity that you forget the time and lose yourself for a while? This state, which musicians, painters, athletes and writers often enter, was dubbed “flow” by psychologist Mihaly Csikszentmihalyi, who has found it’s a powerful path to happiness. So embrace activities that lead to a state of flow, such as painting a watercolour, rock climbing, doing a jigsaw puzzle or playing an instrument, and increase happiness and satisfaction with life. Unhook from your thoughts: Ask yourself, “Is it helpful for me to dwell on this, hold on to my fear or sadness and play it over and over in my mind?” This will encourage you to realise that worry is no protection and does not better prepare you for the worst but actually wears you out. This is your cue to bring your thoughts back to the present and become mindful. Express yourself: Tell friends and family how much they matter to you. This will bring more love, connection and intimacy into your life. Practice kindness and giving: Drop a meal in to a sick friend, babysit for your exhausted sister or offer to make your partner breakfast today. Being thoughtful, generous and empathetic will make you feel good about yourself and

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Boost your mood into your life on a regular basis. Read books about self-knowledge and wisdom: These will give you ideas about how to live and think in a more spiritual way. Express your values: Speak, think and behave in ways that promote the ideals you value most, whether you want to be open and authentic in your relationships, more available for your family or less materialistic. Stop deferring happiness: Do you live your life thinking “I’ll be happy when I’m five kilos lighter/don’t have a mortgage/find the right partner”? When you create preconditions to happiness it’s often more difficult to attain. You also forget to be happy in all the present moments when you could be more fully enjoying your life by being more mindful. Instead, realise that happiness is not an unchanging state but occurs in moments such as feeling the sun on your face or enjoying a hot cup of tea. Take back control: Give your life a simplicity makeover with changes such as finding a less demanding job, moving to a smaller house to downscale your mortgage, cutting back on one afterschool activity to have more family time and putting yourself first instead of always trying to please everyone. Slow down: Keeping chronically busy can be a subtle form of avoidance

Reaching out for help As depression cannot be wished or willed away, it’s important to seek help. The following will boost your level of support and make you feel less alone: Talk to trusted and empathetic friends or family. Network with friends about the names of good counsellors or see your GP for a referral. Ventilating feelings and fears often lightens the load and puts problems in perspective Make an appointment and debrief about your feelings while getting helpful strategies. Find a counselling modality that is a good fit for your personality such as cognitive behavioural therapy (which deals with distorted/faulty thinking), psychotherapy (which uses different modalities) or behavioural activation (which involves scheduled mood-boosting activities). Join an online chat group for people suffering depression. Ask your GP about antidepressants. Or see your naturopath for a personalised program, which may include taking St John’s wort. Studies show it can help reduce depression. Read self-help books or look at online programs that walk you through strategies to deal with depression. Try sites such as: · My Compass (Black Dog Institute): mycompass.org.au · Beyondblue: beyondblue.org.au · This Way Up: thiswayup.org.au · Moodgym: moodgym.com.au · Headspace National Youth Foundation: headspace.org.au

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Module 1 - Mindfulness-Based Stillness Meditation (MBSM) the higher self-esteem helps reduce negative emotions. Change the focus of life goals: Shift from setting goals to make yourself happy to seeking to fulfil your values to feel happy. Enjoy a cuddle: Nothing is more precious than a big, lingering hug with your kids, partner, friend or dog. Move it: Exercise boosts natural feel-good chemicals such as serotonin, causing a sense of wellbeing. The more time we spend doing vigorous exercise, the less depression, anxiety and insomnia we experience, according to research at the University of Illinois. Keep in mind, though, that at the severe end of depression, exercise on its own is not treatment enough and other strategies such as counselling (and sometimes medication such as antidepressants or supplements such as St John’s wort) are important, too. Believe in yourself: Acknowledge that you are a good person and that you are intelligent, compelling and appealing. Tell yourself you deserve to be happy. Salute the sun: After taking up yoga, people enjoy increased levels of a brain chemical called gammaaminobutyric acid (GABA), which is linked to improved mood. Poses like down-facing dog and tree posture may be the ultimate mood-enhancing exercise, says 2010 research from the Boston University School of Medicine. Become a pleasure seeker: Walk at sunset. Catch up with friends. Enjoy a candlelit bath. Scheduling pleasurable activities into every day provides an instant mood boost and ensures you always have something to look forward to.

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special report DEPRESSION

Try karaoke therapy: Sing in the car or at home while cooking dinner. Studies show that singing helps boost your release of endorphins, natural painkillers that make you feel calmer and happier. Keep a gratitude journal: Notice and record great things that happen every day. Note everything from the sun shining on your face to a lovely chat with a fellow commuter or a relaxing soak in an evening bath. Research by

Nothing is more precious than a big, lingering hug with your kids, partner, friend or dog.

the University of California has shown that people who keep a gratitude journal enjoy increased enthusiasm, alertness and optimism and reduced depression and stress. Look for beauty: Linger on the sparkle of the dew on a spider’s web, the changing cloudscape or the sound of your friends laughing. You will feel instantly uplifted.

Helpful supplements These can give your body and mind support when you are depressed. Herbal adaptogens Ashwaganda: Often called Indian ginseng, this herb is used in Ayurvedic medicine to lower stress hormones and stabilise thyroid hormones. It’s a calming tonic that reduces anxiety, improves sleep and combats inflammation. Rhodiola: A potent herbal adaptogen, rhodiola helps your body reduce anxiety and irritability. At the same time it boosts immune function, hormonal balance and concentration. Vitamins & minerals Vitamin C: Your adrenal glands use vitamin C and store it, too, so take a good vitamin C in powder form or powdered camu camu, a Peruvian berry that has more vitamin C than oranges — as have green capsicums, among other foods. Vitamin B: When you’re stressed you burn through your B complex vitamins, so a good B complex is important. Magnesium: This important calming mineral helps relax both your nervous system and muscles.

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Nervines & relaxants St John’s wort: A Cochrane review of numerous studies has shown that this helpful herb can be effective in treating mild to moderate depression. Make sure you don’t mix it with antidepressants as this can lead to unhealthy high levels of serotonin. Skullcap: This has traditionally been used to treat conditions like panic attacks and anxiety and also to promote better-quality sleep. Chamomile: This is a calming herb that boosts levels of glycine, a nerve relaxant with mild sedative properties. It also contains a potent flavonoid called apigenin, which acts like a mild tranquiliser, encouraging better sleep. Lavender: Research comparing the use of lavender to sedating benzodiazepine medication for anxiety has found it provides equal benefit, minus the sideeffects of the medication, which may include tiredness, trembling, dry mouth, nausea and addiction. Energisers & wellbeing tonics Licorice: This herb has adaptogenic qualities that help your body regulate stress hormones such as adrenalin, countering adrenal fatigue and encouraging hormonal balance. Ginseng: This has been used for thousands of years to treat issues like low adrenals, fatigue, lack of vitality and low libido. Spices: Warming spices such as ginger, cumin, turmeric and cinnamon can increase energy, boost metabolism and stabilise blood sugars.

Should you take antidepressants? A growing number of people are taking antidepressants to help alleviate mental health issues such as anxiety and depression. Some people report that antidepressants do a great deal to lift their mood and reduce issues like teariness, rumination and malaise caused by depression. However, many people also find that antidepressants can cause sideeffects that range from agitation and weight gain to belly problems and sleep issues. In some cases these side-effects don’t kick in immediately but develop over time, so the link between the medication and the health issues is not always obvious. What’s important to remember is that any medication, including antidepressants, should be used with caution. Taking them for a short period of around three months is a good compromise. However, in cases of severe depression, if antidepressants are working for you, you might choose to stay on them for a lengthier period of time. Or you could try a herbal alternative such as St John’s wort, combined with exercise, as both of these approaches have been proved effective in helping to reduce depression.

Stephanie Osﬁeld is an award-winning freelance health journalist, published in Australia and overseas. She is an advocate of nutritional medicine and specialises in all aspects of health, from exercise and disease prevention to stress, depression and women’s health issues.

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Tell friends and family how much they matter to you. This will bring more love, connection and intimacy into your life.

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A planet for all seasons Planetary links between the seasons and the qualities of heat, moisture, coolness and dryness can guide you towards the correct activities for each season. Words KELLY SURTEES

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spirit THE PLANETS & THE SEASONS

Spring and autumn are seasons where movement is possible as the Sun charges through the sky, changing direction and striving for a new goal.

strology is grounded in an understanding of the seasons and the ways in which nature, along with all life, changes as core qualities like heat, moisture, coolness and dryness shift through the year. These four core qualities were originally understood to define the essence of all things. Each planet and season is a combination of two of these four primary qualities. A planet or season is either hot or cold; and then it’s also either dry or wet.

Seasonal qualities

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Spring is a season of heat and moisture; it combines the qualities of hot and wet. The hot influence raises things up while the wet quality encourages growth. Summer is a hot and dry season where the moisture of spring gives way to dryness. If spring comes with lots of moisture (rain), there will be abundant growth and ripening of fruit and flowers during the high heat of summer. Autumn is a season defined by the qualities cold and dry. The cold quality slows things down and we see this in nature as plant growth slows and, by the end of autumn, stops altogether. Dry has a separating influence, which can lead to things hardening and pulling apart. Autumn is considered the most difficult season for the human body as these qualities can contribute to unease. Cold and dry are the qualities associated with the planet Saturn and the melancholic state. Winter continues the cold influence that began in autumn but changes from dryness to moisture, so that winter is a cold, wet season. It’s associated with the phlegmatic humour — no surprise, since winter is often cold and flu season when our bodies can suffer from an excess of moisture from the cold, which leads to congestion and runny noses.

Seasons, solstices & equinoxes The seasons are set by the Sun’s relationship to Earth, which changes as Earth moves through the sky. Twice a year the Sun appears extremely high or low in our sky. These are the times of the solstices, which occur around June 20 and December 20 each year. (The

exact time and date shifts a little each year but is usually within 24 hours of this date.) The solstice happens as soon as the Sun enters the zodiac sign of either Cancer (near June 20) or Capricorn (near December 20). Solstice seasons also begin on these dates, which in Australia means winter begins on June 20, when the Sun enters Cancer. Summer begins on the December solstice, near December 20, when the Sun enters Capricorn. The solstice dates are the same in both hemispheres but the seasons are reversed. Summer and winter are seasons of extremes when the climate reflects the Sun’s extreme closeness to or distance from Earth. Energetically, these are also seasons where extremes take over and the tendency to overdo things is high. Spring and autumn are seasons where movement is possible as the Sun charges through the sky, changing direction and striving for a new goal. In spring, the Sun rises in the sky, warming and lifting all it touches. This brings new growth in nature and encourages you to turn your heart towards inspiration and plans for progress. Autumn sees the Sun coming down from its high, encouraging a slower pace and inspiring you to complete things you’ve already started. Spring and autumn are equinox seasons, which begin when the Sun is at one of its two midway points on its annual journey. The equinoxes occur near March 20 and September 20 each year. In Australia, the March equinox brings the start of autumn and the September equinox brings the start of spring. In the Northern Hemisphere, the seasons change on these dates but in reverse. Equinox seasons are those in which nature strives to adjust and rebalance from the previous solstice season’s

extreme. In spring, the goal is to warm up, move forward and grow, to make up for the sluggish nature of winter’s low point. In autumn, it’s time to slow down, reassess and complete unfinished projects. While summer’s heights might be a distant memory, autumn is a time of getting back to basics and getting grounded again.

Planets & seasons Each planet is naturally aligned with the essence of a specific season. This planet will be more accessible during its time of year and the planet’s qualities and goals provide celestial inspiration for what to focus on during its corresponding season. Spring and summer share the hot quality and encourage activity, decision making and forward movement. These are the seasons where being out in the world, and dreaming big, is encouraged. Autumn and winter share the cold quality, which encourages rest and reflection. They share an introspective quality and highlight the power of looking within.

Spring: Jupiter & Venus Jupiter is the planet associated with growth, progress and opportunity and is the main planet associated with spring. Jupiter is the largest planet in the solar system and when Jupiter is active, plans and projects can flourish. Jupiter is connected to learning, as well as abundance and support, which is part of why spring is a wonderful time to begin a new initiative or to take action to pursue your dreams. Travel and learning are special Jupiter interests, so taking your big annual trip in the spring can help ensure you gain maximum inspiration for the next 12 months. Study, teaching, writing and

Season

Qualities

Planet

Spring

Hot, wet

Jupiter, with Venus

Summer

Hot, dry

Sun, with Mars

Autumn

Cold, dry

Saturn, with Mercury

Winter

Cold, wet

Moon, with Venus

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spirit THE PLANETS & THE SEASONS

publishing plans can also get a boost from Jupiter’s strong influence during the spring months. Jupiter is also the planet of luck, so this is a great time for risk taking as you’ll have celestial support on side. Jupiter is also about generosity, so give freely of your wisdom, support or wise words to others during the spring, too. Venus is a moist planet and, depending on her relationship to the Sun, can be cold or hot. This means Venus is active generally in the latter half of winter and the first half of spring. Venus is about love and beauty, so the first half of spring — from the September equinox to early November in Australia — is a great time for beauty and pampering rituals. You probably already do this a little in terms of pre-summer beach preparation, perhaps. But this is also a lovely time of year to refresh your love life, either by looking for a new partner if you’re single or taking time to have fun and enjoy extra quality time with your existing partner.

exhibitions and performances. Mars is the other planet linked to summer as both the Sun and Mars share the hot, dry qualities. Mars can go to extremes, though (the Sun is the more balanced or temperate summer planet), so summer comes with a little caution, especially against trying to push beyond your limits. While testing or challenging yourself to find new ways to shine is great, taking things to extremes can cause illness and stress. With so much heat during summertime, cooling activities like swimming, meditation and reading can help you slow down and stay calm. Physical activity is great to help burn off any excess Mars heat. Consider medium-intensity exercise or opt for short bursts of high-intensity training. High-intensity workouts for extended periods in the summer are not ideal as this can trigger an excess of heat, leading to exhaustion or depletion of your vital forces. Instead, set yourself a challenge at work or in your personal life that you can focus your energy on.

Spring rituals Book a fun adventure or a make a weekend getaway. Make pampering, and beauty or grooming rituals, a regular part of life. Sign up for a course.

Summer rituals

Summer: Sun & Mars

Autumn: Saturn & Mercury

Summer is literally a time to shine, as it’s the season of the Sun. The Sun represents leadership, royalty and sticking to a steady course. As summer rolls around, it’s a good time to take charge and refocus. The Sun is also linked to luxury and things that are of high quality, so don’t skimp on yourself during summer. Instead, select a few five-star indulgences and space them out through the season so you can luxuriate in living it up while the Sun rides high in the sky. The Sun is one of the steadiest, most consistent planets and maintaining a stable routine is also helpful during the summer. Creative energy peaks under the Sun’s influence, so take time to develop your artistic side or enjoy the creative output of others through shows,

Autumn is for slowing down and for mental work. The main planet of autumn is Saturn, which can help you focus on long-term plans. Slow and steady wins the race this season so, instead of racing ahead, pause and reflect. Mercury, the other planet associated with autumn, is linked to the mind, thinking and communication. This means you’ll need to feed your mind in autumn. This might inspire you to take a course, sign up for a workshop or splurge on books. Time spent listening to your favourite podcasts and learning about info or skills you need to achieve your long-term goals is time well spent. It’s normal to experience some melancholy during Saturn’s season. If you feel a bit flat or uninspired, take quiet time alone to explore what’s

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Learn or develop a creative talent. Be bossy — at home or work — and clearly ask for what you want. Splurge on a five-star experience.

A winter ritual: host friends or family for a slow-cooked meal at home.

missing. Autumn is the time for reflection and adjustment as Saturn draws your attention towards the foundations in your life. I often describe Saturn as representing the four pillars of life. These pillars can be a little different for each of us but they usually include work/career, family and home, personal life, including love and friendship, as well as health and vitality. If even one of those pillars isn’t quiet firm enough, you can feel unsupported or on shaky ground. Your task is to observe, notice what’s lacking and then formulate a slow, practical plan for lasting security and stability. Under Saturn’s influence you may have to make a confronting but necessary choice. In autumn you have Mercury on hand to help with communication, so this is a great season to get some of those ideas or worries off your chest. Spend extra time talking with loved ones or consider seeing a counsellor or other healing practitioner. Saturn represents the past, so slowing down and asking deeper, more reflective questions can help you overcome the past and break away from limiting habits and patterns.

Autumn rituals Write out your fears or worries, then burn them and watch as they blow away in the smoke. Change your thoughts to change your life. Connect with and calm your mind through gentle exercise (walking, Pilates) and through meditation.

Drink Well, Live Well. The ﬁrst Alkaline mineralised water in Australia, enriched with Magnesium Bicarbonate and sold in a fully oxo-biodegradable bottle. O Reduces acid levels and improves pH O Increases the body’s magnesium levels O Relieves aches, pains, cramps and arthritis O Assists with sleep and relaxation Winter: Moon & Venus Winter is for nesting and spending time at home. The main winter planet is the Moon, which is all about home, family and your living situation. If you’re not 100 per cent comfortable with your home, what needs to change can become clear now. If you love your home, now’s the time to add comforting touches to make it even more relaxing. You might decorate, especially in the bedroom or living room. Food and family (or friends who feel like family) are highlighted, so host loved ones for a meal or make mealtimes with family a priority. Your body can be sluggish during the cold, damp winter, so adding heat through warming foods and spices, along with gentle exercise, is important. The Moon is one of the main planets of health and wellbeing, highlighting the importance of self-care and looking after your body during the winter. Venus, goddess of love and beauty, starts to show her influence in the second half of winter, from early August in Australia, which is a great time to reconnect with or refresh your beauty, grooming and pampering rituals. You might splurge on a facial or massage or add a new piece of artwork to your home. Love, dating and relationships will also be important so, as you spend time nourishing what matters during winter, extend that to your special someone or take action to meet someone new if you’re single.

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Winter rituals Host friends or family for a slow-cooked meal at home, Nourish your body with quality oils. Update your bedding and soft furnishings like throw rugs and pillows. Let go of anything you have outgrown. May tuning into the planets inspire you to honour the seasons with a life aligned with the cycles of the sky. Kelly Surtees is a writer, astrologer, teacher and editor who loves reading, writing and escaping into the ocean. She travels regularly between Australia and Canada. Visit kellysurtees.com or facebook.com/ KellySurteesAstrology, or follow her on Twitter: @keldreamer.

Phone: 1300 309 109 evalifewater.com.au

mind EMBARRASSMENT

o you blush bright red even when you feel just a tiny twinge of embarrassment? Perhaps you get slippery, sweaty palms when you give an impromptu speech, or your heart feels as though it will explode out of your chest when you feel nervous. Fear, anxiety and awkwardness are very real emotions that everyone experiences in different situations. Some people seem to take circumstances that can potentially cause fear or embarrassment in their stride. For others, tripping over their tongue, or feeling uneasy, leads to blushing, sweating and feelings of anxiety. Being embarrassed often leads to even more uncomfortable sensations, Fortunately, you can deal with these reactions in natural ways and break the embarrassment cycle. In fact, you can even find ways to find the silver lining in those awkward moments.

What’s really going on? To gain an understanding of how and why humans react in different situations, clinical psychologist Les Posen says we need to take a step back. “What happens in an anxiety-provoking situation that causes blushing or sweating is often the result of overestimating the presence of danger and then underestimating our ability to cope with it,” he says. Often we imagine the worst. For example, “If I walk in front of my workmates to do a presentation, I’ll forget everything I planned to say.” Posen says it’s important to challenge your beliefs. “Ask yourself, where is the evidence for that? How do I really know it’s going to happen? Unfortunately, if you do get stressed, you may inadvertently set yourself up for failure. By being extra vigilant, you actually bring on the very thing you’re trying to avoid,” he adds. In an anxiety-provoking situation — say, when your heart is hammering so loudly in your chest you feel others can hear it — take a step back, try to turn it on its head and draw out the positive. Posen says if you’re nervous about giving a presentation, for example, try to look at the situation from a fresh and positive perspective. “Say to yourself, that’s my heart pumping more oxygen to my brain, so I’m going to give an even sharper presentation. You can reframe it,” he says. Work to develop your self-confidence, surround yourself with those who make you feel good about yourself

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and remember that everyone makes mistakes. Learn from them, forgive yourself and move on.

Embrace the blush Charles Darwin once described blushing as “the most peculiar and most human of all expressions”. A 12-year-old turning 10 shades of pink can be kind of cute but, when an adult blushes, it can be awkward, causing them to blush even more. It begs the question, what is the science behind rosy red cheeks? Why do some people blush at things that might seem trivial and how can they control it? Blushing is due in part to overactivity of the involuntary nervous system. There’s an increase in the diameter of the blood vessels on the face, blood

Code red We all feel embarrassed at times and spend a lot of time avoiding embarrassment. Yet there are natural ways to overcome the blushing and sweating of embarrassment and you can even turn those awkward moments into positive opportunities. Words CARROL BAKER

rushes in and — voilà! Here’s the kicker: it’s involuntary, so you can’t really control it but you can control how you think about things, so moments of awkwardness don’t have to necessarily mean you are going to blush. If you’re a habitual blusher, however, it can have a compounding effect. If you think you’re going to blush, you start to feel anxious about blushing, which can lead to more blushing. It can also mean blushing in situations that aren’t really linked to embarrassment, potentially leading people to suspect you may have been up to something when you have not. If you blush, you may feel that everyone is looking at you, but chances are they may not even have noticed. Even

if you do have a rosy red glow, take heart that those who blush are seen as more sincere, honest and trustworthy. After all, your emotions are mirrored on your face; it’s not something you can fake. Researchers from the University of California, through a series of social experiments, showed that, when someone feels embarrassed, it’s a prosocial trait, not an antisocial one. Matthew Finberg, lead author of the paper, says embarrassment is a good thing, not something you should fight. “Moderate levels of embarrassment are a virtue,” he says. Some people blush excessively, which can lead to a fear of blushing, a phobia called erythrophobia. It can be traumatic for sufferers and lead to social anxiety and avoidance of social situations. If this is you, help is at hand and chatting with your GP is a good way to start.

Don’t sweat it Do you discreetly wipe your hands before you shake hands with others? Do your hands feel clammy, even on cool days? Some people only sweat mildly, but for others, slippery handshakes are their everyday reality, impacting on their social and work lives. This excessive, uncontrollable sweating of the hands or palms is called palmar hyperhidrosis. Generalised sweating (including the palms) can be the result of becoming overheated, a medical condition such as hyperthyroidism, menopause or a sideeffect of some medications. Sweating not related to any of the above is generally caused by the overactive functioning of the involuntary nervous system, which is activated by stress and anxiety. There’s a genetic link, but no one really knows why it’s more prevalent in some families than others.

Treating chronic blushing or sweating If you blush or have sweaty palms as a result of anxiety-driven feelings, help is at hand. Splashing your face with cool water is one quick way to lower the heat. For excessive perspiration on your palms, antiperspirants can help — just a little squirt or roll on the fingers. According to The International Hyperhidrosis Society, for maximum effectiveness, antiperspirants need to be applied at night before bed and to completely dry skin. You need to be careful of overuse of antiperspirants, though, as blocking perspiration is something you only want

mind EMBARRASSMENT

Photography Getty Images

Having a glorious giggle reduces blood pressure and also helps you stay healthy by boosting your immune system.

mind EMBARRASSMENT

to do on an occasional basis. If you do use them, look for aluminium-free brands. Rosewater can be effective. Buy some or make your own by boiling up rose petals and letting them cool, then dab on your hands (and feet if needed). Sarah Henschel, naturopath and nutritionist from Natology, says one way to be as cool as a cucumber is to eat one. “Cucumbers have a high potassium content, which regulates the pH in and around your cells. It works on keeping the blood pressure stable and reduces inflammation (a heat-driven process), which in turn lowers flushing and is cooling,” she says. Magnesium is another way to help beat the blush and relieve sweaty palms. Henschel also suggests sage (1–2 drops on the wrists) as a tea or herbal tincture as it’s a cooling agent and has anti-perspirant properties. Green oats is another option. “This is considered a cooling, nervous-systemcalming herb. It regulates the output of adrenaline, which is activated when we are stressed,” says Henschel. For excessive sweating alone, she says, chlorophyll reduces perspiration and acts as an odour and toxin binder to reduce the odour produced by sweat glands. “I call it the internal deodorant.”

is a perfectly normal bodily function. In the animal world, fish like herring use bubbles from their rear ends to communicate with each other. In humans it’s considered by most to be impolite to let one rip in public. If you do, just ignore it or be gracious and apologise. Have a chuckle if that feels right and, if there’s a dog in the vicinity, blame it.

Navigating an “oops” moment

Dropping a clanger If you’ve made a big embarrassing mistake, like calling a female customer “Sir”, or nodding off at your desk, don’t feel bad. You could do a whole lot worse. Take the dozen or so publishing houses who knocked back J.K. Rowling’s Harry Potter series. Or the tech who taped over the original Apollo 11 moonwalk footage. Owning up to an error is empowering. It shifts the balance of guilt and allows you to move forward with integrity and honour. It isn’t easy to say “OK, I’ve stuffed up,” especially if the stakes are high. So own up — don’t shift the blame to others — and then do what you can to remedy the situation. Learn what you need to and vow not to repeat it. Don’t let your self-confidence take a nosedive; take time to regroup and move on.

Every single person on the planet could own up to a cringeworthy moment where they wished the floor would open up and swallow them whole. From a trail of loo paper stuck to your shoe as you sashay back to the table on a first date to politely asking your boss’s wife when the baby’s due and a deafening silence (and steely glare) informs you she’s not even pregnant. Bouncing back after a social blunder isn’t easy, but it can be done with grace, dignity and even humour. Here are some tips to overcome common embarrassing moments. Forgetting someone’s name Try reintroducing yourself to the other person, with “hi again”, state your name and where you met. Chances are the other person will respond with their name. If they don’t, just ask them their name again. Don’t make a big deal of it and they probably won’t, either. Passing wind in public Breaking wind, farting, bottom burping, whatever you like to call it — flatulence

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Awkward social silences Silences in conversations are natural. People need time to digest what’s being said before they respond, or perhaps the topic of discussion has naturally run its course. Don’t rush to fill it. If the silence stretches too long, try introducing another topic, such as something you’ve seen in the news. Ask the person something about themselves or their interests.

Everyone feels weird or scared or silly at times. Accept that. Learn the art of selfcompassion. You’d probably forgive another, so it’s time to forgive yourself.

Take a reality check OK, are you the first person in the throes of passion to call your partner by the wrong name? Probably not. The first person to send an email about a sickie you took and accidently CCed your boss? Probably not, either. Or the first person ever to walk in on someone on the loo? Hasn’t everyone done that? Keep it real. From accidental faux pas to big old social gaffes, things like this can happen to anyone. Today’s office chatter or mothers’ group gossip will be replaced by another hapless incident courtesy of another human being very soon. Learn to laugh about it When something embarrassing happens, if appropriate, laugh about it; make a joke of it. Be a bit blasé and those around you will, too. Having a glorious giggle reduces blood pressure and also helps you stay healthy by boosting your immune system. Everyone faces embarrassing situations from time to time. It’s how you deal with them that counts. Have a chuckle, address it and get over it. Let go of perfectionism Remember, feeling embarrassed is a very normal and acceptable emotion. You don’t have to be perfect. Everyone makes mistakes. Striving for perfectionism can lead to missed opportunities because you can fear that you will fail. Everyone feels weird or scared or silly at times. Accept that. Learn the art of self-compassion. You’d probably forgive another, so it’s time to forgive yourself. Seek help If you can’t get an incident out of your mind, if it keeps coming back unbidden and manifests in a traumatic memory over time — then, says Les Posen, “That’s when you need some specialist help, because it can lead to avoidance in certain situations.” Whether it be coping with a blush or learning from a faux pas, embarrassment offers you an opportunity to understand your own body and mind. Don’t run from your embarrassment — embrace it and the outcomes can be truly spectacular.

The upside of awkward moments When something embarrassing happens it can feel as though all eyes are on you. Time seems to pass agonisingly slowly, your cheeks can burn and it can feel hard to breathe. Here are some ways to cope.

Carrol Baker is an award-winning freelance journalist who is a passionate advocate of natural health and wellness. She writes for lifestyle and healthy living magazines across Australia and internationally.

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body THE HEART

Your extraordinary heart Your heart is far more than a pump. It has its own nervous system and its own “intelligence”. More than that, it is intimately linked to both emotions and wisdom. Words VALERIE MALKA

“H

eart” is a mysterious and unfathomable word with its many definitions and interpretations. There’s a heart that doctors medicate and treat, a heart that surgeons operate on or transplant; there’s a heart that can be deeply hurt following loss or tragedy; there’s a heart that can be filled with joy, a heart brimming over with love; and then there’s a heart wherein resides the centrality of the entire universe. The human heart is deeply complex and truly extraordinary — far more than a “blood pump” for the body. Modern medicine will have you believe it’s simply a four-chambered muscular organ that beats at around 100,000 times a day, 24 hours a day, delivering oxygenated blood to your 75 trillion-plus cells. Did you know it contains its own neurons and intelligence? Your heart, in fact, has its own nervous system composed of around 40,000 neurons. Another perplexing question has been posed and extensively debated for thousands of years: where does the mind reside? Many believe it resides within the heart. Aristotle argued that the heart is, in fact, the organ of intelligence; the Egyptians believed the heart, rather than the brain, was the source of human wisdom as well as emotions, memory, the soul and the personality. The wisdom and intuition of the heart is a central theme in several religious belief systems.

Photography Getty Images

The heart’s nervous system As mentioned, your heart has its own nervous system comprising around 40,000 neurons. These neurons are connected differently from and more elaborately than elsewhere in the body and, while they’re capable of detecting circulating chemicals sent from the brain and other organs, they operate independently in their own right.

The heart’s own “mini-brain” is the reason why heart transplants work, given the fact that severed nerve connections do not reconnect in a different body. Furthermore, this elaborate nervous centre in the heart has more functions than simply regulating the electrical activities of the heart to keep it pumping. Scientific research demonstrates that the human heart is thousands of times more powerful than the brain in sending signals and information to the rest of the body. The heart communicates with the brain and body using hormones, the nervous system and an electromagnetic field. The electromagnetic field generated by the heart is far greater than that of the brain, enveloping the entire body and extending over five metres from it. The field has been calculated to be over

According to a Mayo Clinic study of individuals with heart disease, psychological stress was the strongest predictor of future cardiac events. 60 times greater in amplitude than the electrical activity generated by the brain. Research at the HeartMath Institute, discussed below, shows that “information regarding a person’s emotional state is communicated throughout the body via the heart’s electromagnetic field”. The rhythmic beating patterns of the heart change significantly as we experience different emotions. Negative emotions, such as anger, are associated with an erratic, disordered, incoherent pattern in the heart’s rhythms. In contrast, positive emotions, such as love or gratitude, are associated with an ordered, coherent pattern. Another fascinating finding is that

of heart field interactions between individuals and between humans and animals. Social communication is thought of in terms of signals expressed through language, voice qualities, gestures, facial expressions and body movements. However, there is now evidence showing that there’s actually an electromagnetic or “energetic” communication system operating below our conscious awareness. It’s thought that this may explain the curious attractions or repulsions that occur between individuals. Experiments show that one person’s brain and heart waves can synchronise to another individual’s and that the heart’s electromagnetic field can transmit information between people around two to three metres apart. A recent study in Sweden found that, when a choir sings, their heart and brain rhythms actually synchronise. Also, it’s shown that a mother’s brainwaves can synchronise with her baby’s heartbeats, even when they are a few feet apart. The nervous system is thought to act as an antenna that’s tuned to and responds to the electromagnetic fields produced by the hearts of other individuals and where an exchange of energetic information occurs. It’s believed by researchers that “the heart’s field plays an important role in communicating physiological, psychological and social information between individuals”.

HeartMath HeartMath is an internationally recognised non-profit research and education organisation dedicated to helping people reduce stress, selfregulate emotions and build energy and resilience for healthy, happy lives. It has, over 25 years, conducted scientific research on the “psychophysiology of stress and emotions, and the

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body THE HEART

Emotions and heart health People can actually die from a broken heart. Research shows that following a significant loss such as the death of a loved one or other traumatic event such as divorce, the body releases a flood of stress hormones into the bloodstream that can lead to a heart attack or precipitate cardiac failure. Intense griefrelated stress leads to increased blood pressure, increased heart rate, raised levels of stress hormones like cortisol, constriction of blood vessels and a disruption of cholesterol-filled plaques that line the coronary arteries.

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It is in meditations on the heart that the ancient wisdom of the ages comes to us.

The risk of heart attack is increased 21-fold and the risk remains substantially elevated, at around 10 times normal, for at least a fortnight and may remain double for up to a year after your loss. The risk of stroke is similarly increased. Grief can also precipitate the onset of cardiac arrhythmias and distressing palpations. A growing body of compelling scientific evidence is demonstrating a link between mental and emotional attitudes, physiological health and longterm wellbeing. Up to 80 per cent of GP visits are related to stress. Surprisingly, over 50 per cent of heart disease cases are not due to the well-known risk factors such as high cholesterol,

smoking, diabetes or sedentary lifestyle. Furthermore, almost three-quarters of those with at least three of these factors never experience a heart attack. According to a Mayo Clinic study of individuals with heart disease, psychological stress was the strongest predictor of future cardiac events such as cardiac death, cardiac arrest and heart attacks. A review of 225 studies concluded that positive emotions promote and foster sociability and activity, altruism, strong bodies and immune systems, effective conflict resolution skills, success and thriving. In a study of 5716 middle-aged people, those with the highest self-

Photography Getty Images

interactions between the heart and brain”. There are over 300 independent peer-reviewed academic papers published on HeartMath Science. They study personal coherence, also known as psychophysiological coherence, which refers to the synchronisation of our physical, mental and emotional systems. This is measured by our heart-rhythm patterns: the more balanced and smooth they are, the more in sync, or coherent, we are. HeartMath has shown that the heart “communicates with the brain and body in four ways: neurological communication (nervous system), biochemical communication (hormones), biophysical communication (pulse wave) and energetic communication (electromagnetic fields)”. Stress and negative emotions such as anger, fear, regret, resentment and guilt have been shown to increase disease severity and worsen prognosis for individuals. On the other hand, positive emotions and effective emotion selfregulation skills have been shown to prolong health and significantly reduce premature mortality. Emotions and resilience are closely related because emotions are the primary drivers of many key physiological processes involved in energy regulation. HeartMath defines resilience as “the capacity to prepare for, recover from and adapt in the face of stress, adversity, trauma or challenge”. Therefore, it follows that a key to good health and resilience is the ability to manage one’s emotions. Resilience is defined as “a state rather than a trait and that a person’s resilience can vary over time as demands, circumstances and level of maturity change”.

body THE HEART

regulation abilities were over 50 times more likely to be alive and without chronic disease 15 years later than those with the lowest self-regulation scores. An international study of 2829 people aged 55 to 85 found that individuals who reported the highest levels of personal mastery — feelings of control over life events — had a nearly 60 per cent lower risk than those who felt relatively helpless in the face of life’s challenges. Three 10-year studies concluded that emotional stress was more predictive of death from cancer and cardiovascular disease than smoking was.

The transplanted heart Organ donation is universally seen as the final and perhaps ultimate altruistic act — that of giving life to another when yours is finished. Over 5000 heart transplants are done worldwide each year and, interestingly, there have been curious reports of organ transplant recipients claiming that they somehow have inherited the memory, experiences and emotions of their deceased donors and, moreover, are demonstrating clear personality changes. So the question is: does a transplanted heart retain the energetic imprint of its original heart-mind-body complex even after transplantation into another body? Paul Pearsall, a world-renowned neuropsychologist, is famous for documenting and researching hundreds of these cases in his book, The Heart’s Code: Tapping the Wisdom and Power of Our Heart Energy. He wrote that “the donated cells remained energetically and nonlocally connected with their donor and seemed to ‘remember’ where they came from”. Extensive research over decades led us to believe that cardiac cells contain memories and are a source of informational energy and that it’s the heart, not the brain, that is the major energetic organ of organisation and integration of the human body.

Heart chakra The heart chakra, or anahata in its original Sanskrit name, fills our life with compassion, love, gratitude, joy and beauty. The fourth energy centre is the bridge between the lower three earthly physical chakras and the upper three spiritual chakras. Anahata is the centre of your love and deep bonds with other beings, your sense of caring and unconditional compassion, your feelings

of self-love and acceptance, altruism, generosity and kindness. If your heart chakra is wellbalanced and open, you are filled with unconditional love, forgiveness, gratitude and compassion. Conversely, if it is out of balance, or closed, you will be filled with anger, resentment, hatred, selfishness and jealousy. (See the article on Yoga for the Upper Chakras on page 72 of this issue for ways to balance the heart chakra.) Located at the exact centre of the chest, in a magnificent green colour, it corresponds not only to the heart but your lungs, thymus gland, chest area, breasts and upper limbs. When the anahata energy is blocked, it will manifest as disease on a physical, mental, spiritual and emotional level. Blockage of this chakra’s energy can manifest as poor circulation, heart conditions, high blood pressure,

Paul Pearsall, a world-renowned neuropsychologist, wrote that “the donated cells remained energetically and nonlocally connected with their donor and seemed to ‘remember’ where they came from”. arrhythmias, lung complaints, breast cancer, poor immunity and inflammation in your upper extremities. Meditation on the heart chakra is believed to convey a multitude of benefits, from reducing stress levels and anxiety to healing emotional trauma and mental illness. Heart chakra meditation has been shown in numerous studies to reduce high blood pressure and increase coronary blood flow. It has also been shown to boost the immune system and balance adrenal hormone output.

The wisdom the heart The theme of the heart being the centre of humanity and containing the entire universe is at the core of many religious teachings. It is in meditations on the heart that the ancient wisdom of the ages comes to us. In religion, the heart is said to contain the “inner man”, houses the seat of consciousness and,

more importantly, is the dwelling place of God. It’s often seen as our moral and spiritual compass. To quote the words of the Upanishads, “The sun and the moon and the stars, the very space and the clouds and the lightning and the rains — all this miracle of creation is within the heart of man.” Chanting the well-known Buddhist Heart Sutra or meditating on the Christian Sacred Heart of Jesus will bring an increase in awareness and connection with the divine consciousness. It’s thought by many to be the temple of the soul, although some argue that the soul resides in the pineal gland of the human brain. In Judaism, our hearts are the vessels of our thoughts, feelings and our wisdom and are seen as “the mind”. In the Islamic faith it’s called the “true essence of a human being” containing “all levels of inner being” and for the prophets it is “the place of revelation”. There are dozens of idioms using the word “heart” that we use in everyday life. We “set our heart on” things, we “love with all our heart”, we grieve with a “broken heart”, we describe others as “hard hearted” or having “a big heart” or a “heart of gold”. We also “cross our hearts” to assert our honesty or take an oath, we “follow our hearts” or are discouraged with “a sinking heart” and “take things to heart” when upset. The heart is truly extraordinary. It is a physical marvel and a spiritual jewel. Bless this jewel and meditate on its magnificence. Listen in your silence to the messages and guidance from your heart and be filled with its unconditional love, forgiveness and gratitude. As Helen Keller said, “The best and most beautiful things in the world cannot be seen or even touched — they must be felt with the heart.” Rumi said, “As you live deeper in the heart, the mirror gets clearer and cleaner.” So throw yourself into its great ocean and find its hidden depths and “find the divine within your heart”. Dr Valerie Malka MD FRACS MIPH MA is a general surgeon and trauma specialist with a degree in public health, a masters degree in journalism and a diploma in humanitarian assistance. She has a great interest in all forms of natural therapies, Buddhism and animal rights. She currently works as a surgeon, freelance journalist and in advocacy as well as completing humanitarian missions overseas.

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parenting REWILDING MOTHERHOOD

Wild whisperings Becoming a parent does mean you have to be responsible for your children — but it doesn’t mean that your own wild behaviour, happiness and excitement in life have to be extinguished. Words GEORDIE BULL

hen I became a mother I stopped jumping off bridges and climbing tall trees. My world became sleep times, healthy snacks and managing screen time. I planned for my children and eagerly awaited their births. After they were born, I loved them deeply but I also wanted to retain the wild aspects of myself that made me feel happy and excited to be alive. In my heart I was still the woman who travelled the world alone and walked across Spain on the Camino de Santiago. I kept my wild inclinations under wraps as I went about changing nappies and obsessing over sleep schedules. I thought that the adventurer in me died with the birth of my children because I could no longer board a plane to Europe or paint for hours. I also believed I shouldn’t want for anything more than my children, as if yearning for my creative practices made me a bad mother. My shameful secret was that I wished I could be both a mother and a woman of my own. It took me years to realise that wildness was a state of mind that I could cultivate in the here and now. The suppression of my natural instincts in the quest to be a good mother came with a price: feelings of depression and anxiety. The birth of my second child was empowering and, in the quiet hours of a home-birth labour, I glimpsed my animal nature shining through. I was amazed by the efficiency of my body and all its knowings but this knowing disappeared after the birth with the barrage of information on how to sleep train, breastfeed and discipline. I felt weighed down by my inability to get it all right.

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Something nagged at me ... the quiet whisper of my body, who knew there was a better way, a way I had never been shown. A question formed: what would it look like to rewild motherhood? To move towards a more natural state of being as a woman and mother? The answers that formed have since shaped the way I approach motherhood and the rest of my life. I invite you to try them out.

Create a circle Be part of, or create, a supportive women’s circle. The experience of motherhood is so much richer when it’s shared with other supportive women in an environment of honesty and integrity. See if you can gather together a few of your closest female friends (sans kids) once or twice a month for a good soul session. Let the wildness begin. Some elements of an effective women’s circle are: Talking bowls. They facilitate a safe space for mums to share stories and listen to each other deeply. A blessing or spiritual ritual to begin and end the session. My women’s circle begins with a smudging with sage and ends in a meditation where all the women present hold hands. Trust and integrity. All women who are part of the circle must understand the confidentiality of everything that’s said. Crafts like basket weaving, knitting or drawing. These can anchor the session and have a calming effect. Try choosing a different craft for each session. Ask everyone to bring a plate of homemade food. Set up the space using cushions, natural cloths and nurturing colours. Light a candle in the middle of the women’s circle.

For more ideas on how to begin, visit melissaambrosini.com or gatherthewomen.com.org.

Awaken your sexuality As a busy mum it’s so easy to let your libido go on an extended holiday, but it’s worth reviving it. Women with a sexuality of their own exude a wild, natural energy, health and wellbeing, so take the time to explore what makes you feel sexy. Here are some ideas to start: Check in with your body and notice what feels good when engaging in sexual activity. Also notice what doesn’t feel good and ask yourself why you do it. Stop doing things that don’t feel good for you — it’s all about becoming fully present and inhabiting your true sexual self. Avoid mainstream porn that degrades women. There are alternatives that respect both sexes and draw on the Kama Sutra for inspiration. Wear clothing that makes you feel feminine and sexy and avoid overly tight, uncomfortable garments. Devise a ritual before engaging in sexual activity to clearly mark the time as sacred. Light a candle, put a special oil in the burner or listen to relaxing music. Make sex a spiritual practice where possible. I know it’s hard when you’re worried about kids bursting through the door! Just do your best and have a sense of humour. Check in with your pelvic floor — you may need to learn to strengthen or relax these muscles after childbirth as they are integral to sexual pleasure and comfort. In my experience, it pays to get educated on female sexuality and there are many fascinating sites to help you on your journey. Two great sites to get

There are so many ways to move your family and yourself into the outdoors on a regular basis.

It took me years to realise that wildness was a state of mind that I could cultivate in the here and now. you started are kimanami.com and gettingnaked.com.au.

Photography Getty Images

Know your body Form a healthy relationship with your reproductive organs. I had no idea what a uterus or cervix even looked like until I experienced abnormal uterine bleeding — and that was after having children. It’s so easy to ignore and separate yourself from parts of your body that you can’t see and many women opt to have hysterectomies after their children are

born to stop the unpleasant symptoms of their bodies crying out for attention. While this is an essential and healthy option for some women, there are benefits to keeping your reproductive organs and tuning in with them on a regular basis. I’m now grateful to my “issue” for forcing me to listen to my body. When I heeded its message I realised it was telling me to rest more and make some important decisions from my wild heart, facilitating deep healing.

Here are some ideas for tuning into your reproductive organs: Read Women’s Bodies, Women’s Wisdom by Dr Christiane Northrup to find out everything you need to know about the workings of your reproductive system and the spiritual significance of each organ. Chart your menstrual cycle in a journal. This is an empowering process that puts you in touch with the rhythms of your body and nature. For more information on this check out moonsong.com.au. Whenever you have an unpleasant or

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parenting REWILDING MOTHERHOOD

Women with a sexuality of their own exude a wild, natural energy, health and wellbeing, so take the time to explore what makes you feel sexy. painful feeling in your pelvic area ask your body what message it’s trying to send and document the first answer that pops in your mind, without judgment. Tune into your pelvic area daily, checking that you aren’t habitually tightening your pelvic floor muscles. Keep it all relaxed and breathe into any tension in this area. Practise affirmations that assert the health of your reproductive organs. Louise Hay has some great affirmations to get your started — or you could just make up your own.

Set boundaries around your creative work Creative work can be anything that puts you in a state of flow where you lose track of time. It could be baking, bushwalking, pottery, drawing mandalas, journal writing — anything. These beautiful pastimes are often the first to fall by the wayside for mothers because creative practice is seen as a luxury rather than a necessity. I believe the opposite is true. Regularly prioritising creative work can help to keep feelings of depression and anxiety at bay. So start a creative project today and affirm that you are prioritising it for the sake of your family. Here are some ideas to get you going: Join a group that meets at a certain time each week to practise an activity you love. It could be drumming, painting, writing, meditating, walking or basket weaving. Being part of a group will give you a sense of commitment to the creative practice and the benefit of social interaction. Let your kids watch you doing your creative work at least some of the time. It’s great for kids to see you making time to do something that lights your fire and they will know that creative work is a valuable and life-affirming pastime. Schedule your day on paper or on a phone app, marking time for creative work. It’s a sure-fire way to avoid saying yes to tasks you don’t love or taking on too much. Self-love at its best. Let go of rules and of trying to be perfect and let the process take over. View your creative work as a meditation. Share you work with others — you may find yourself connecting with more likeminded creative souls.

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Be outdoors as much as possible Nature has the power to heal even the darkest of moods and there are so many ways to move your family and yourself into the outdoors on a regular basis. Here are some ideas: Pack a picnic dinner and take it to the beach. If the kids wake up super early, pile everyone in the car and drive somewhere beautiful to watch the sunrise. When it gets cold enough, switch off the telly and sit around a campfire or chiminea. Tell stories and watch the stars. On a recent camping trip, my six-year-old daughter sat beside the fire for two hours drawing and writing. The peaceful look on her face was priceless. Cook dinner outside. Barbecues are great for summer and camp ovens are toasty in the winter months. Get the whole family out in the vegie patch, harvesting fresh food. Ask the kids to help prepare dinner. Source mini-bushwalks in your local area. Go on magical mystery tours. Involve the kids in keeping track of the moon phases and the tides. This helps to keep you in tune with the rhythms of nature and forges a deep connection to your immediate environment.

Nurture a daily spiritual practice Spiritual practice is another important facet of a nourishing life that’s often discarded by busy mums. It need not be this way. There are so many ways to inject spiritual practice into your life and the benefits are huge. Even a short practice can leave you feeling recharged and calm. It can even inspire creative problem-solving abilities and more effective relationships. Here are a few tips on how to create a spiritual practice that fits your busy life: Try the Headspace app for a short meditation practice. It even includes a daily reminder so you can’t forget. For short yoga classes at home, try doyogawithme.com.au. You can choose between 10-, 20- and 40-minute classes with experienced teacher, all in the comfort of your own home (while the baby sleeps). Lighting a candle and staring at the flame for 10 minutes can be calming. Say a prayer before dinner.

Take a few breaths of morning air when you wake up. Write down five things you are grateful for before you go to sleep each night. Try this loving kindness meditation on your daily walk. As you walk, say in your head, “May I be peaceful, may I be happy.” If you encounter strangers along the way, silently say to yourself, “May you be happy, may you be peaceful.” Watch the magic follow. Create monthly vision boards to help you stay on track with your spiritual values. Experiment and see what beautiful spiritual habits you can form in your daily life.

The evolving wild self To me, wildness no longer looks like a young woman with a backpack and a map of the world. Life has taught me that wild women can have both family and a rich inner life and that the two nourish each other. With a little creativity and imagination, you can fully inhabit your wild self and be an inspiring, loving member of your family and an evolving culture. While you must live in this world as it is — with some rushing and nagging, bills to pay, houses to clean — there is much you can do without. You can discard the self-flagellation that comes with years of being told that you must serve others first at the expense of your own deepest longings. You can do without scheduling your kids for fear that they’ll be left behind by a culture that is moving way too fast. You can let go of the notion of perfection; success is simply you being your best, most authentic self. What you cannot do without is your wild heart, the whispers that don’t always makes sense but are never wrong. You cannot discard the nagging feeling that you must make time to be creative, reflect on your life and spend time outside in the wind, rain and sunshine. So listen to your wild whisperings. Your children, partner and community will one day thank you. Geordie Bull is a journalist, copywriter and yoga teacher with an interest in natural parenting and conscious living. geordiebull.com.au

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planet GORILLAS

Mountain high Sharing 98 per cent of human DNA, mountain gorillas are distant relatives that deserve our attention. Over the decades, conďŹ&#x201A;ict, habitat infringement and illegal poaching have landed these magniďŹ cent primates on the critically endangered list. However, a careful blend of tourism and conservation is helping their survival. Words VERONICA JOSEPH

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planet GORILLAS

ganda’s Bwindi Impenetrable National Park is 331 square kilometres of rolling green hills dotted with tea plantations and flanked by misty mountaintops and extinct volcanic peaks known as the Virungas. I am walking down one of these hills, which is blanketed in a dense undergrowth of lush vegetation and Hagenia forests, when my local guide, Joseph whispers in a calm yet urgent tone, “Make room!” Unbeknown to me, there’s a mountain gorilla, a juvenile female, casually knuckle-walking her way toward me. She’s a latecomer to the troop of gorillas we have been tracking the past hourand-a-half in the depths of the forest. My eyes dart back and forth between the thorn bushes and stinging nettle that surround me. I am still processing where exactly to move to when the female gorilla nonchalantly brushes past me to join her family feasting on the rich vegetation below. The female takes a seat close to Rafiki (Swahili for “friend”); he’s the leader of the family and has a coat of glorious silver hair on his back. This only appears on mature males and is where the name silverback comes from. The female and Rafiki use their sausage-like fingers to pull seemingly never-ending vines from the bush in front of them to their mouths. They chew each mouthful thoughtfully and grunt contently, before going back for more. The female turns toward my group of eight less-hairy primates who are looking on in awe and amazement. She glances at us for just a moment and then goes back to her meal. What strange creatures, she must be thinking.

Saving the gorillas Uganda and its neighbours, Rwanda and the Democratic Republic of Congo, offer visitors the chance to observe mountain gorillas in their natural habitat. Mountain gorillas are found only in East Africa on the volcanic slopes of the Virunga National Park in the Democratic Republic of Congo, the Volcanoes National Park in Rwanda and Bwindi Impenetrable National Park in Uganda. There are some 880 mountain gorillas

My eyes dart back and forth between the thorn bushes and stinging nettle that surround me. I am still processing where exactly to move to when the female gorilla nonchalantly brushes past me. in the wild; none in captivity. Although these numbers are astonishingly low, this is a vast improvement over the 620 gorillas recorded in 1989 and even lower numbers before then. Following the scientific “discovery” of mountain gorillas in 1902, poaching, habitat infringement, disease and conflict in surrounding areas led to a dramatic decline in numbers. The drop was so significant that many feared mountain gorillas would become extinct within the same century of their discovery — a would-be first for any species. Conservation efforts, particularly the work of Dian Fossey of Gorillas in the Mist fame, have greatly helped the plight of these primates. Fossey herself dedicated 18 years of her life to protecting mountain gorillas, before she was murdered in Rwanda in 1985. To this day, the crime remains unsolved. Fossey’s methods were sometimes unorthodox; however, she was pivotal in encouraging the enforcement of antipoaching laws and establishing patrols to protect mountain gorillas in the area. Fossey’s Karisoke Research Centre in Rwanda has carried on her work since her death and last year celebrated its 50th anniversary. Although without Fossey mountain gorillas may not be here today, threats still remain. The need for land for cultivation and expanding human settlements severely encroaches on mountain gorilla habitat. Such encroachment by humans and livestock also increases the risk of exposure to disease. Gorillas are susceptible to many of the same diseases that affect people. For mountain gorillas, however, these can develop into severe infections that can be life-threatening. Mountain gorillas are also victims of illegal poaching, in most cases stumbling into traps poachers

have left for other animals. They are also hunted for trophies and their live infants and suffer collateral damage when dying to protect their families. Today, conservation efforts focus heavily on awareness raising, constant monitoring, intensive anti-poaching efforts and emergency veterinary interventions. Other programming also provides funding to the protected national parks and supports initiatives in areas of reforestation, sustainable livelihood training for nearby communities and “rehabilitating” and retraining former poachers as farmers, to name a few measures. With a nine-month gestation period and females reproducing only once every four to eight years after they pass their 10th year, population growth for mountain gorillas will always take a slow pace. Seeing the gorillas is one way to contribute to their conservation. For the safety of the animals and humans, permits to see the gorillas are limited and treks will only take one group of eight people at a time to visit the various families. Treks can take one to eight hours, depending on where the gorillas have chosen to set up camp. Once they’re found, visitors have an hour to watch the gorillas in all their glory. The permit costs roughly US$600 in Uganda. Although this may sound steep, money earned through gorilla tourism has a significant and powerful impact on conservation. Permits provide funds for security and monitoring and ensure the government’s commitment to protecting the species. Tourism is also a boon to the local economy, creating jobs — particularly for guesthouse and hotel staff, porters and trackers. It also brings other benefits to communities living near the gorillas.

Trekking and tracking It’s a long drive into the mountains from the nearest “big” city of Kisoro to see the gorillas. As we ascend, the air becomes fresh and crisp and the houses at the base soon become tiny dots peppered along the foothills, before disappearing completely as we enter the thick undergrowth of the forest. After a two-and-a-half-hour “African massage” thanks to the bumpy, dirt roads, we arrive at a meeting point for

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planet GORILLAS

Clockwise from top: The author, complete with hiking stick, on the way into Uganda’s Bwindi Impenetrable National Park; up close and personal with a magnificent silverback named Mzuri, meaning “Handsome”; and Joseph, a local guide and ranger.

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planet GORILLAS

Photography Veronica Joseph

Growing up to 1.8m tall and weighing over 200kg, mountain gorillas are truly something to behold. orientation. Here, we learn Gorilla 101. This includes keeping a good seven-metre distance from the gorillas at all times, for obvious reasons. No pointing or direct eye contact, as gorillas can interpret this as aggression. Cover your mouth and turn away from the gorillas if you need to sneeze — due to their susceptibility to disease — and, finally, keep your voice to a whisper and remain inconspicuous so as not to disturb their habits. We then collect our hiking sticks and begin our walk down a rocky, dusty incline, avoiding massive piles of elephant dung and their crater-like footprints. We take the hill route and walk through the tea farms, some of which are now worked by former poachers. We pass bubbling streams that take stepping stones to cross. We skilfully learn to avoid thorn bushes, stinging nettle and rouge branches. We dredge through mud, down slippery slopes, and climb rocky boulders using our hiking poles to hoist ourselves up, all while our guide in front machetes brush out of the way and an armed guide at the back watches over us. They don’t call it the Impenetrable Forest for nothing. It’s just over an hour into our trek when our guide tells us we are approaching the gorillas. We leave our bags and poles with the porters and quietly make our way down yet another hill where the family has stopped to eat. Rafiki, who is roughly 30, sits in front. On the vegetated slopes you can make out two shy babies clinging dorsally to their mothers’ backs, along with several juveniles and other adult females. Our fearless female joins the group after brushing past me. That’s 11 of them. They sit chewing contentedly, unfazed by our presence, as we marvel at their sheer size and beauty. Growing up to 1.8m tall and weighing over 200kg, mountain gorillas are truly something to behold. Then, another rustle in the bushes in the distance reveals a slightly younger silverback. That’s 12. Although he is part of the troop, as the subordinate silverback, Mzuri — whose name translates to “Handsome” — follows at a distance to avoid confrontation with Rafiki. Mzuri has a very fresh-looking gash on his shoulder as a reminder of his position. Peripheral silverbacks like Mzuri follow

Know before you go Going trekking? Here are the essentials you’ll need for your trip: Gardening gloves. To protect you from stinging nettle. Rain jacket. With high altitudes in the mountains and weather conditions that can change in an instant, a rain jacket is a must. Long-sleeved, breathable top and thick pants. You will be walking through thick brush, so the more protection, the better. Hiking socks. Long, thick socks are essential. Tuck these into your trousers so as to keep away ﬁre ants and other creepy-crawlies. Hiking boots or shoes with a good tread. Wear these in thoroughly before your trek. Plenty of water. Your trek potentially could last eight hours and conditions can be treacherous, so be prepared. There are many local guesthouses and hotels close to the national parks as well as in the cities further away. Choose a local and sustainable option that gives back to the community and contributes to conservation.

their group at a distance before usually setting out to establish their own range area. In the meantime, Mzuri sadly lives in the shadow of Rafiki. Mzuri is about 28, so with an average lifespan of up to 35 years he still has some time. Perhaps noticing Mzuri in the distance, Rafiki, remaining cool and calm, subtly shifts himself forward to make his presence known. He now faces directly toward us and we quietly shuffle backwards to give him his space. Rafiki resumes stripping leaves off a branch and pig grunts as he eats. With an uninterrupted view of Rafiki, we see just how magnificent he is. Along with his silver mane, he has giant pectorals, a rotund belly, darling little ears and hints of white corners in his eyes that make him look uncannily human-like.

A family reunion While a breathtaking sight, the gorillas are generally rather quiet. Most of the time you’ll find them eating, lazing about

or, if you’re lucky, you might catch the youngsters engaging in some roughand-tumble. Troops like Rafiki’s are habituated to a degree, in the sense that they are used to the occasional visit and, quite frankly, aren’t fussed by it. This allows visitors a unique chance to observe them in their natural habitat. Unthreatened by humans (unless there’s cause for aggression), they go happily about their day-to-day activities. There’s nothing to be startled about and the guides and trackers are experts in reading gorilla behaviour. In the rare case a gorilla becomes animated, the guides will be able to pacify them and will direct you to step back or break eye contact. Although population growth is slow and threats are still present, gorillas have made quite a comeback. The fact that they share such a large part of our DNA reminds us of how close to home this all is and makes the experience even more moving. And it’s times like these, in the depths of the jungle with such majestic animals, that the differences seem so small. Being in their presence is almost a family reunion of sorts — with some rather hairy distant relatives. Like us, mountain gorillas have strong family units and social structures within each group, held together by long-term bonds. Fossey observed in her beloved silverback Digit, in particular, many emotional and human-like qualities. Digit’s sacrificial love when dying trying to defend his family from poachers really exemplified the bonds within these familiar groups. Gorilla trekking is indeed an emotional and intimate experience. I wasn’t alone in feeling chills and an indescribable connection when looking upon these animals with their strong kinship ties, expressions and mannerisms that so closely resemble ours. The encounter is brief but extraordinary — which makes it all the more important to remember to put your camera down and simply soak up the surroundings. This is once in a lifetime. Veronica Joseph is a yoga teacher and writer and also works in communications for an international NGO. Visit her blog alotusinmud.com or contact her at veronicaajoseph@gmail.com.

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planet SUSTAINABLE ENERGY

Power to us How we will provide sustainable energy for ourselves into the future is the hot topic of our time. Here we look at possible options to keep the lights on for future generations. Words MARTIN OLIVER

ustralia’s energy sector is widely regarded as a mess. Soaring electricity prices, questions about how to rein them in, ageing coal-fired power generation, a lack of government support for renewables and policy uncertainty present challenges to both consumers and businesses.

The fossil fuel sector Polluting fossil-fuel generators contribute most of Australia’s power generation, despite fast growth in the share of renewables. Coal (63 per cent), natural gas (18 per cent) and oil (2 per cent) are all part of the mix. The three big generators (Origin, AGL and EnergyAustralia) rank among Australia’s top four carbon polluters. The current political climate is growing increasingly pro-coal despite the fuel being in structural decline. Politicians are staking a lot on “clean coal” carbon capture and storage even though it’s highly uncompetitive and barely feasible. “Ultra-supercritical” efficient coal-burning technology is already here but it cuts carbon emissions by only a modest 15 per cent. In terms of climate change implications, Australia is a signatory to the Paris Agreement and has agreed to a greenhouse gas emission reduction target of 26–28 per cent between 2005 and 2030. However, instead of a downward trajectory, emissions are tracking upwards, with fossil fuelpowered energy a major culprit. In particular, the 2014 removal of the carbon tax has had an upward influence on national greenhouse emissions and this stands to continue into the future.

Renewable sources Although Australia is the world’s sunniest

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continent, the country has been slow to embrace solar power. However, with new-build wind and solar farms cheaper than gas and coal, the economics now favour renewable energy. Increasingly large projects are being built, including a 450-megawatt (MW) wind farm near the Bunya Mountains in South East Queensland and a 1000MW solar farm planned for Wandoan in the same state. This shift towards renewables mirrors a global trend. The contribution of renewables to Australia’s electricity generation includes hydro (7 per cent), wind (5 per cent), solar photovoltaic (3 per cent) and biomass (1 per cent.) Other types of generation that are too small to make this list include geothermal, concentrated solar, landfill gas and tidal power. Despite ominous warnings, the technical challenges to the grid of moving entirely to renewables are surmountable. The Homegrown Power Plan, launched in 2016 as a joint initiative of GetUp! and Solar Citizens, is calling for a shift to 100 per cent renewable energy by 2030, based on modelling carried out by the Institute for Sustainable Futures in Sydney. The CSIRO also agrees that close to or as high as 100 per cent renewable is technically feasible. For consumers keen to support renewable energy, more than 20 per cent of Australian households have installed rooftop solar and their number continues to grow. Another option is the GreenPower offset-based system, where an additional levy on the electricity bill is directed into new renewable generation. GreenPower is available from most retailers and plans range from 10 to 100 per cent. Importantly, GreenPower is counted as being additional to the Renewable Energy Target (RET).

The renewable energy target Also known as the Clean Energy Target, the RET is 33,000 gigawatt hours GWh) by 2020, which is expected to represent 23.5 per cent of total generation. Like many aspects of Australian energy policy, it has a fraught history. The Abbott government preferred to see it abolished, or at least slashed substantially. Following a political tug-of-war, in 2015 a deal was reached where it shrank from 41,000 GWh. More controversially, the government successfully widened the criteria to include power from burning native forest “waste”, which risks watering down the contribution of genuine renewable energy to the target. Alongside the RET, a number of states have their own renewable targets, including South Australia, the ACT, Victoria and Queensland. Both Tasmania (93 per cent) and South Australia (53 per cent) already run largely on renewables.

Consumer choice & runaway prices Australia’s states (except for Western Australia and the Northern Territory) have linked up their grids in what is known as the National Electricity Market and consumers have the option to switch energy retailers. A useful resource is the Green Electricity Guide, which rates power companies on a range of environmental factors. Best ranked are Powershop and Diamond Energy. Electricity prices increased by 183 per cent between 1996 and 2016, approximately three times the Consumer Price Index rise during the same period. While this provides a financial incentive for investing in efficiency improvements, it’s also causing a lot of hardship and financial stress for low-income earners. The cost of electricity is now a major

planet SUSTAINABLE ENERGY

Photography Bigstock

With new-build wind and solar farms cheaper than gas and coal, the economics are now favouring renewable energy.

political issue. Despite elements of the media holding renewable energy responsible for high electricity prices, only 5â&#x20AC;&#x201C;15 per cent of an electricity bill relates to green programs; a much larger 40â&#x20AC;&#x201C;55 per cent funds the poles and wires. The number-one cause of electricity price rises, in the estimation of the Australian Competition & Consumer Commission (ACCC), is what is known as gold-plating, where network companies have an economic incentive to overinvest in infrastructure. The growing retail and generation market dominance of Origin, AGL and EnergyAustralia, which together supply 70 per cent of the

Australian market, is a further factor. Price gouging by retailers is yet another.

Energy crisis or energy hype? Since a South Australian grid blackout in September 2016 following a severe storm, security of the grid has been under discussion, with federal politicians pointing the finger at the large share of wind power. While an investigation by the Australian Energy Market Operator (AEMO) concluded that management of wind power generation was responsible, the risk of a repeat has been removed by a change in turbine control settings. Australiaâ&#x20AC;&#x2122;s coal-fired power stations

are steadily closing down and are not being replaced. Over the past six years, 12 have shut their doors. The overriding issue, as this generating capacity is retired, is what will take its place? The Federal Government has been advancing the narrative that coal and gas are needed for grid reliability. Its views are echoed by the AEMO, which believes that up to a further 12GW of gas-fired generation may be needed over the next two years as coal is retired. However, an Oxford University study concluded that, for a realistic chance of reining in climate change, from 2017 onwards no more fossil fuel infrastructure can be built.

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planet SUSTAINABLE ENERGY

Since the launch of the Tesla Powerwall in 2015, batteries have become part of the suburban landscape, with numerous other products coming on the market. Several issues challenge the necessity of fossil fuels. The arrival of large-scale battery storage is increasingly making the need for baseload energy irrelevant. In South Australia, Tesla has just switched on what is currently the world’s largest battery. Another option for storage is pumped hydro, one planned project being the Snowy 2.0 plan, which is expected to have a capacity of 2GW. The energy for pumping could be supplied by surplus renewable generation. Other factors relieving pressure on the grid include the decentralised quality of renewable energy adding to grid stability; rooftop solar supply being at a peak on the hottest days with maximum airconditioning power demand; “vehicle-togrid” power from electric car batteries; a suite of demand management tools; peer-to-peer solar trading between households; and energy efficiency.

A gas shortage? The natural gas sector is also characterised by its own dysfunctions. An export-oriented gas boom in the eastern states was surprisingly not accompanied by a gas reservation policy. The consequence of this oversight was a trebling of wholesale gas prices once the eastern Australian and overseas gas markets connected up. Despite national production being expected to ramp up until beyond 2030, from 2017 a widening gulf is anticipated between demand and domestic supply. Solutions include breaking export contracts to reserve gas supplies, a range of trade deals including resorting to imports, and development of onshore, largely unconventional, supplies such as coal seam gas (CSG.) Difficulties associated with CSG include social impacts, strong community opposition, the risk of environmental damage, higher production costs and fugitive methane emissions that have not been reliably measured in Australia.

From renewable target to energy guarantee In October 2017, the Federal Government unveiled proposals for a program to replace the RET. The National Energy Guarantee (NEG) shifts the focus to “dispatchable” energy sources flexible

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enough to supply power at short notice, in a bid to enhance grid reliability. These include gas, battery, pumped hydro and biomass, with coal also included in the “dispatchable” definition despite requiring a long lead-up time. The NEG has been dismissed by some as a “dirty energy target” at a time when renewables win out on both environmental and economic measures. Ensuring that the NEG accommodates Australia’s Paris target would be the responsibility of retailers, who would be purchasing sufficient quantities of lowcarbon power in the form of renewables and efficient gas. National adoption of the NEG is not a certainty as it requires support from the states and they are largely more supportive of renewable energy than the Commonwealth. Further discussion is likely to continue in the second half of 2018 and, until the NEG debate is resolved, policy uncertainty is likely to put the brakes on new renewables investment.

Battery storage & the grid Until recently, domestic battery storage was only encountered in rural off-grid settings but things have since changed. Since the launch of the Tesla Powerwall in 2015, batteries have become part of the suburban landscape with numerous other products coming on the market. Batteries offer the householder a chance to store energy from their panels for later use rather than sell it for a feed-in tariff that’s a fraction of the retail price. For domestic batteries, the cost per unit of energy storage capacity is high but is quickly coming down. Gizmodo recently calculated that, of the products on the market, the Tesla Powerwall had the lowest cost of 23 cents per warrantied kilowatt-hour (kWh.) Australian battery sales were 6750 in 2016, with 2017’s figure rising to at least 20,000. While being independent from the grid offers freedom from steep standing charges and avoids the risk of power cuts caused by grid outages, there are other issues to consider. Unless power usage is very frugal, multiple batteries are likely to be needed as householders will need to plan for several days without sunshine. Staying with the grid also enables “behind the meter” forms of

power generation, storage and trading. In a worst case, a growing take-up of batteries could result in an increasing number of households going off-grid, leading to ever-rising grid costs for the largely lower-income households that remain. This is the “death spiral” scenario, which could only realistically be resolved through legislation that prevents further households from exiting the grid.

Demand management Several demand management initiatives are now substituting for energy production. Time-of-use meters create an incentive to reschedule high-wattage electricity consumption to cheaper, lower-demand times of day. Owners of large solar arrays have an incentive to move power use to the hottest time of the day; this can include major drains such as a heat pump water heater as an alternative to solar. Avoided power usage is a means of curbing unnecessary power generation and dodging expensive infrastructure upgrades otherwise needed to handle the hottest days of the year. Regional Queensland households have the option to take part in the PeakSmart program, where they are paid up to $400 as a one-off payment if they agree to keep their air-conditioner above 26 degrees or higher at certain peak demand times. Similar is the Curb Your Power program, specific to Powershop customers in Victoria. Participants are alerted in advance to peak usage events by text message, and each time they meet a reduction target they receive a $10 credit. This requires having a smart meter. United Energy is a distribution business that is carefully reducing the voltage to customers by 3 per cent during brief peak demand periods. Another fast-growing area is peer-topeer solar trading. This decentralised system is at the pilot stage and involves households and businesses selling surplus home-generated energy to one another. Companies that are working in this field in Australia include PowerLedger and Localvolts, with numerous others overseas. Martin Oliver is a writer and researcher based in Lismore, NSW.

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South Australian odyssey Along the dramatic South Australian coastline you encounter stunning views but also have the chance to mingle with whales, sea lions, dolphins, lampreys and sea birds. There is also delightful dining along the way. Words CATHERINE LAWSON Photography DAVID BRISTOW

rumbling along the edge of the Nullarbor’s vast, treeless plains, the Bunda Cliffs dare me to the edge, beckoning the thrillseeker in me to stand 80 vertigoinducing metres above a pounding sea. Far below, I spot a solitary, spy-hopping humpback whale, watching this watcher with one enormous, all-seeing eye. I take its curiosity as a good omen. Like this whale, lured by the warmth of the Leeuwin Current to Australia’s most important marine sanctuary, I’m going east to Head of Bight to witness a great annual gathering of whales. Every winter, more than 100 endangered southern right whales monopolise the high seas to socialise, joined by frolicking humpbacks and

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mesmerising onlookers with their antics. The size of buses, right whales were so named because they were deemed the “right” whales to hunt: slow moving close to shore and, conveniently for whalers, staying afloat when dead to offer up a bounty of blubber and oil. It’s no surprise, then, that Australian whalers hunted them to the brink of extinction, reducing their numbers so dramatically that after more than 80 years of conservation protection they’re still on our nation’s endangered species list. Thankfully, all that Head of Bight baby-making means the southern rights return to their sub-Antarctic feeding grounds after winter with 50 or more tiny Aussie-made calves by their sides. Today, the region is a conservation

stronghold: overlapping marine sanctuaries parallel the Nullarbor’s dramatic coastline while, on land, Nullarbor National Park and its buffering reserves protect a mind-boggling 200,000 square kilometres of blue bush plains, sinkholes and caves in the world’s largest, flattest limestone plateau. At first glance, this region, known as Oondiri or “the waterless”, reveals few signs of life, but some hardy wild things — including Australia’s largest population of southern hairy-nosed wombats — are at home here. Behind Nullarbor Roadhouse, we follow dingo tracks to Murrawijinie Caves, spooking lolly-pink Major Mitchell cockatoos en route, to discover galleries of ochre hand stencils and the mud nests of welcome

travel SOUTH AUSTRALIA’S COAST

Clockwise from left: The Bunda Cliffs; on the Coorong, eyeball the world’s largest breeding colony of pelicans; powder-blue bays surround Lincoln National Park; lolly-pink salt lakes at Chadinga Conservation Park.

swallows in deep underground caverns. Further east, where the Eyre Highway passes through Penong, Ceduna and Streaky Bay, we crunch across rosy salt lakes and go surfing, swimming with sea lions and kayaking shallow, see-through bays, all of which blows our itinerary to bits as we attempt to see as much wildlife as possible on South Australia’s astounding coastline — all 3816km of it.

Sea lions & sunshine Beyond the shimmering mirror of Blue Lake, a windswept coastline of giant white dunes lures us to Chadinga Conservation Park and the perfect surf breaks at Cactus Beach. Here, surfers brave big winter waves and white pointers while Big Lap travellers nestle into rustic campsites with bore water showers and wintertime campfires. We swim and beachcomb all day long without reaching the end of Cactus Beach. Across the headland at Port Le Hunte is a shark-proof swimming enclosure that makes us happy not to have met Cactus’s dominant species. It’s a different story up the coast at Baird Bay where Point Labatt Conservation Park shelters our largest mainland breeding colony of sea lions. They snooze and snuggle on hot granite

slabs — more than 75 huge brown males and creamy yellow-and-grey females with cuddly, plump pups — and we watch them floating and fishing far out to sea. We wet the sea kayaks again at the end of the Eyre Peninsula in Coffin Bay, idyllic home to some of the best oysters in the country. With its calm channels and tranquil inlets, this laidback town swells its population over summer when South Australians return to their beach shacks to spend sunny days paddling, fishing and sailing. We take long walks, watch the water birds and devour oysters, fighting off seagulls for our share of delicious freshly fried seafood. Across the peninsula, wild seas wrap around neighbouring Lincoln National Park and break onto a vastly contrasting, pristine coastline of huge sandhills, limestone cliffs and white-sand beaches. We peer from Donington Cottage across a bay three times the size of Sydney Harbour and climb the giant, shifting edge of Wanna Dunes. From Taylors Beach we paddle south, escorted by dolphins to Memory Cove, named by navigator Matthew Flinders in honour of eight doomed crew members who set out around Cape Catastrophe in search of water and never returned. Calm conditions prevail and later,

as we loll, eyes closed, in the glassy shallows off Taylors Landing, a couple of whiskered heads bob to the surface and suddenly I’m face to face with two cute, curious Australian sea lions, splashing and swimming rings around me!

Elsewhere on Eyre The Eyre Peninsula’s unpretentious seaside towns, with old timber jetties to dangle lines from while munching on fish and chips, recapture long-forgotten summers. We take our sandy feet to Tumby Bay and soak in the sea then leapfrog north to Lipson Cove. We paddle easily across a barely rippling sea to Lipson Island and watch crested terns, cormorants and pairs of magnificent Pacific gulls shift restlessly on the sand. Suddenly, the sea explodes as dolphins hunting blue salmon into the shallows trigger a seagull feeding frenzy. Back on the beach it takes mere minutes to reel in the first salmon, served up as the sun goes down, our feet dug into the sand on one of South Australia’s prettiest beaches. The big attraction of Lipson Cove might be the lovely bay, the free beachfront camping or the clifftop walk trail. At low tide, a thin sliver of sand surfaces to connect campers to Lipson

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Deep in Ewens Ponds, a freshwater adventure to remember.

Island across the bay and, for selfsufficient travellers, this is one of the best places on the peninsula to kick back and relax. When it’s time to move on we make a beeline for False Bay where anglers wrangle snapper and blue swimmer crabs while razorfish and cockles are easily gathered in the shallows. Yet it’s not the fishing that lures us north but the hope of seeing thousands of giant cuttlefish in a startling mating spectacle. Flaunting ever-changing colours and patterns in shimmering displays, the cuttlefish are among the world’s largest — 60cm long and weighing up to 5kg — and come to False Bay to compete for mating rights over a much smaller gathering of females. Our timing is out and the cuttlefish don’t appear on cue but the shallow sea is bath-warm and we leave determined to return.

Coorong to Canunda Escape routes Getting there South Australia’s 3816km coastline requires time and several trips to explore. From Adelaide, fly/drive travellers can divide the journey, looping east along the coast to return via Mount Gambier and the Barossa Valley. Westbound travellers could trace the Eyre Peninsula’s coastline to Ceduna and Head of Bight for whale watching before following the Eyre Highway back to the city. When to go Winter is the best season to whalewatch, wildflowers bloom in early spring and the coast’s white-hot summers are tempered by top beach swimming and surfing. Watching whales Whales are spotted close to shore right along the Nullarbor’s coastline every winter, congregating in large numbers off Head of Bight where boardwalks and viewing platforms facilitate close encounters. Entry costs $15 for adults, $6 for kids and $35 per family (June 1 to October 30, headofbight.com.au Where to stay Close to Streaky Bay, the two villas at Perlubie Sea (perlubiesea.com. au) will tick all your earth-friendly boxes (from $240/night). On the tip of the Eyre Peninsula, sleep close to top walking trails at Lincoln National Park’s Donington Cottage ($100/night, minimum 2 nights, sleeps 6). North of Port Lincoln, Tanonga Luxury Eco Lodges is a top choice (from $340/night).

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Looping south to Adelaide, we skirt shallow Gulf St Vincent and push on towards the mouth of the Murray River to meet the water birds that make the Coorong’s fragile ecosystem of lagoons and salt lakes famous. We train our binoculars on malleefowl building nesting mounds and emus dashing single-file across ankle-deep samphire flats. We discover what it feels like to be swarmed by pelicans — the world’s largest breeding colony, to be precise — dazzling with their swirling overhead dances and melodious chatter. Later, we sleep peacefully by the sea on Australia’s longest stretch of sand. Finally, at the very end of the wild Limestone Coast, we pull into sleepy Southend, a tiny settlement with a grassy beachfront holiday park and not much else. But looks can be deceiving; this little gem is one of the richest around. Just offshore, a 30-strong crayfishing fleet snares the “nice reds” favoured by the Chinese: a million-dollar live export market in southern rock lobster. Crays here sell for upwards of $100 a kilo and cut-throat exporters court local fishermen to get their hands on as much of the daily catch as they can. The crays are delicious gently fried with garlic and butter over our tiny camp stove in neighbouring Canunda National Park where a breathtaking sweep of lonely sea stacks and glistening blue coves stretches east. Strolling along the edge of Canunda’s Cullen Bay, an arcing path leads us through heathlands pocketed with wombat burrows to stand above sea caves that explode in the enormous

winter seas. At the top of Khyber Pass, massive sand dunes shift in all directions while in Abyssinia Bay we stand beneath towering coastal dunes carved by the sea to reveal the ancient shells of a thousand Aboriginal feasts. An adventurous, sandy, 65km 4WD track links remote beaches, lakes and campgrounds at either end of the national park, so we head for Cape Banks Lighthouse and the nearby Victorian border.

Underwater exploring Just as we’re about to run out of South Australian coastline, a surreal snorkelling experience at Ewens Ponds becomes a final hurrah. What thrives in this trio of frigid inland ponds isn’t brightly coloured or even remotely tropical. Instead, this strange underwater world harbours lurid green algae and primitive fish that hide beneath ledges and scatter into reedy, shallow swim-throughs. I don a thick wetsuit against the 10-degree water temperature but the plunge into the ponds is still literally breathtaking. Once underwater, though, I lose myself completely, finning deep through bubbling streams rising 11 metres from the limestone floor and circling towering tendrils of algae as I rise. The water clarity is superb. There are tiny 10cm-long galaxiids and Ewens pygmy perch and I duck under rock ledges in the hope of eyeballing the world’s most primitive, enduring fish: the rare parasitic pouched lamprey. Narrow channels and a gentle current push me from pond to pond, all clear and deep and equally startling, so much so that despite my brain-freeze I jump back in to relive the adventure. Discovered by Thomas Ewens in the late 19th century after his dog chased a kangaroo into the water, Ewens Pond is rivalled by nearby Piccaninnie Ponds where divers queue to tour superb underwater limestone. But Ewens Ponds leaves us more invigorated, stretched out in the sunshine in rapturous solitude, our wetsuits discarded, contemplating just one more lap before we sign off on the most amazing coastal journey you are likely to find anywhere in the world. Captivated by wild places and passionate about their preservation, Catherine Lawson and David Bristow run wildtravelstory.com, a website dedicated to inspiring travellers to travel deeper, journey further and tackle adventures they never thought possible. Road testing every experience is the couple’s six-year-old daughter Maya, who is world-schooled along the way.

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Clockwise from above: Tangalla’s ever-patient fishermen; the day’s catch for dinner at Tangalla; wooden outriggers ferry fishermen beyond the breakers; time slows on Sri Lanka’s south coast.

travel SRI LANKA

Road tripping , Sri Lanka s coast A road trip along Sri Lanka’s south coast oﬀers relaxation and inspiration as well as galleries, wine bars and ocean-view cafes. Words CATHERINE LAWSON Photography DAVID BRISTOW

trung out in a swaying hammock, fresh frangipani buds in one hand and a rum coconut in the other, I while away the hours before dinner, too unwound to even pick up a book. I could be surfing or boating among blue whales, or poking around in search of yet another secret strip of sand, but there’s no need: nirvana is right here. After almost a month of long Sri Lankan bus rides, zigzagging a hectic path across the country, I begin to realise that blissed-out, beautiful Marakolliya Beach will be my undoing. Days melt into each other and the slow, easy pace of living, eating and sleeping within easy reach of the sea becomes my new norm. I wake, stretch and fall into the sea, swim, eat, stroll and laze, sip cocktails on the beach and watch the stars appear: rinse and repeat. There’s a beautiful rhythm to it and, like so many travellers before me, I’ve finally succumbed to the irresistible charm of Sri Lanka’s gorgeous south coast.

Blissed out in Tangalle Our family of three beds down at the Starfish Beach Cafe, a popular backpacker joint but a noisy choice, I soon realise, for a solitude seeker like me. The next day we stroll into Sanjana and

throw down our backpacks in a breezy thatched bungalow with ocean views and a tiny $20-a-night pricetag. There’s no sales pitch here (and no English spoken); the elderly owners appear daily to sweep the verandah and smile. We are utterly undisturbed and it’s glorious. It takes mere minutes to slip into swimwear and skip across the sand to the water’s edge where we snorkel inside the beach breakwater and bodysurf on beginner waves. Our daily search for the spiciest Sri Lankan cuisine leads us away from the touristy guesthouse cafes and into Tangalle’s tiny town centre, following our noses to a string of bustling curry house. Here we sit elbow-to-elbow with locals, slurping mugs of milky tea, all of us noisily tucking into big plates of creamy potato and coconut curries, mopped up with bread and delicious circular noodle nests called hoppers. The mood is happy, spills are expected and remedied with patience and extra helpings are offered freely. It’s delicious and cheap and we never pay a bill without a beaming cashier filling my daughter’s tiny hands with wrapped sweets. After our mid-morning feast, we wander through town and invariably end up down by the sea exploring bustling fish markets or climbing high cliffs to take in the sea views. Barefoot fishermen

in chequered sarongs push their skinny outrigger canoes into the surf, paddling beyond the breakers and returning at day’s end to patiently sort their nets on the sand. They bookend long, sunny days that invariably end on the beach, dining by candlelight at tables dug into the sand and sharing chilly bottles of beer. Beyond the bleached sand beaches, a mangrove-fringed wetland beckons us into kayaks and, to the east, green sea turtles lumber ashore under the cover of darkness, tirelessly digging nests and laying eggs and rendering each small gathering of tourists utterly spellbound. Understandably, that shady beach bungalow at Tangalle proves rather difficult to leave but, with our visas nearing expiry, we shoulder our backpacks and hit the road.

Out of the blue A mere two hours of bus travel separates Tangalle from World Heritage-listed Galle to the west but, in true south coast style, we manage to stretch time, spending six days leapfrogging along the coast before we finally shake off the sand and pass through the fortressed gates of Sri Lankan’s oldest occupied city. Along the way we discover Matara. As our ageing bus chugs slowly along the seafront of this unlikely tourist

wellbeing.com.au | 119

Clockwise from above: Buying ‘bites’; hidden beaches at the base of Galle’s Fort; Parey Dewa in Matara; Galle’s streets retains their historical charm; the National Tea Room in Galle; the landmark Clock Tower above Galle Fort.

travel SRI LANKA

destination, we suddenly spy a tiny outcrop, circled by sea and topped by a gilded Buddhist temple. On an impulse we grab our backpacks and jump off the bus, spellbound by the sight of Parey Dewa (“Rock in Water”) and the stream of pilgrims crossing a golden bridge that spans the sea. We join the procession and abandon our shoes on the other side, climbing a haphazard maze of cool concrete staircases to discover shrines and lotus-filled fish ponds and pausing to take in the astounding 360-degree views. Saffron-robed monks sit cross-legged in meditation, and prostrate pilgrims offer flowers and hopeful prayers. There is more to Matara than meets the eye, so we look for a room and find ourselves at Polhena Beach, scanning the reef-fringed shore for green sea turtles that surface with quiet, distinctive puffs as they refill their lungs. The clear waters betray their movements and the high tide brings them close to the edge of this rocky shoreline. We sit and watch, enjoying the shade and serenity, outnumbered by locals who have nothing to sell us and better things to do. A short stroll away, where the reef arcs out to sea and sand is piled high on a sunny beach, we don snorkels to eyeball the turtles at closer range and drift in the current, scattering schools of fish. The reef isn’t pristine in a way that might impress an Aussie but the water time is soothing and the sea is our own. Literally overnight, though, the whole scene changes. We wake to find the country in holiday mode and that once deserted stretch of sand is suddenly playing host to a hundred picnics. There are food sellers and music and reunions everywhere we look. Locals launch gaudy, oversized blow-up toys and float en masse over the reef, flippers hitting masks in a watery, crazy swarm. It’s all good fun but ultimately a little too much. We leave the madness behind to amble around Matara’s waterfront markets, buying up pineapples and bananas, and make historical sojourn at Star Fort where a solitary crocodile guards what might just be the world’s smallest moat. Our lively guide turns the afternoon on its head and our engaging tour ends yet another surprising day in Matara.

Strolling the fort The next day at sunrise we jump a bus to Galle, Sri Lanka’s oldest, thriving city — incredibly popular, astonishingly beautiful and humbling

Escape routes Getting there Air Asia flies from Sydney, Melbourne, Gold Coast and Perth to Colombo via Kuala Lumpur (airasia. com). A 30-day online tourist visa costs US$35 for adults (kids under 12 years enter for free). Apply at eta.gov.lk. When to go Expect great weather, crowds and peak season prices from December to April (avoid the June–September monsoon). Beds are easier to find in May and November. Where to stay In Tangalle, try the recycled decor rooms at eco-friendly Serein Beach (from AUD$55/night, sereinbeach.com). In Galle, Fortaleza runs five premier boutique hotels, priced from AUD$200/ night (fortaleza.lk). Don’t miss Aurudu (New Year’s Eve) on April 13; blue whale watching in Mirissa (December to March); Galle’s Literary Festival in January (galleliteraryfestival. com) and green and hawksbill turtles nesting on Rekawa Beach from April to September. More information To plan your trip and get inspired, visit wildtravelstory.com and book stays at lanka.com.

in its authenticity. Built by the Dutch (to characteristic perfection) in 1663 and now World Heritage-listed, Galle (pronounced gah-le) harbours immense historical charm within its fortressed walls while effortlessly accommodating a summertime influx of tourists. The locals lucky enough to call these flagstone streets their own add colour and flair, so much so that Galle has become something of a sanctuary for cuttingedge Sri Lankan art, design and food. For tourists, that means plenty of great galleries and wine bars, ocean-view cafes and boutique hotels that occupy some of the oldest addresses in town. Yet what makes Galle really interesting is the ordinary daily rituals that keep things real: the kids bouncing home from school, the three-wheelers ferrying shoppers from the markets and, at dusk, the street sellers hawking deepfried discs of spicy lentils and curried potato samosas, Sri Lanka’s favourite beer snacks. At sunrise we climb to the top of the fort, strolling high stone walls for

ever-improving views from Star, Moon and Sun Bastions, and spy a hidden swathe of sand down below where we join giggling schoolgirls dipping toes in the cool, green sea. As the day begins we disappear into twisting backstreets, pocket our phones and discover by chance the oldest cafe in Galle. Eighty-five years after her father opened Galle’s National Tea Room, Mrs Silva and her husband continue to serve the most authentic cuppa in town. The tea is especially good, brewed by Mr Silva for a tiny 50 cents a cup and teamed with lovely homemade biscuits and all sorts of advice about the comings and goings of Galle. Armed with Mrs Silva’s to-do list we wander on, ticking off museums and mansions, getting lost and finding great eats, and finally climbing to Flag Rock to watch the locals watching the sun go down. When a sudden tropical rain shower scatters the crowd, we snap up delicious spicy bites and devour them with cold ales as the beam from Galle’s landmark lighthouse brightens the view. Beyond Galle the road beckons us north to Colombo and a new adventure a long way away, but before we check our bags there is just enough time for a few days’ surfing at Hikkaduwa. As Sri Lanka’s most popular surf break, Hikkaduwa is a squash and a squeeze — overpopulated and far too noisy to conjure relaxation — so we join the party, order a round of cocktails and get rowdy, too. The beach vibe is fun and the waves at Wewala are pumping, but our accommodation is overpriced and past its prime, and leaves me hankering for another stint back on the sleepy south coast. Offering us beach life in all its guises, Sri Lanka’s accommodating and ohso-affordable south coast is like India without the crowds and as easygoing as Thailand 20 years ago. And, although surfers, beach-lovers and hammockdwellers have been “discovering” this surprising slice of paradise for decades, the pace remains mellow and the experience authentic. The only hazard in time spent here is that you’ll find it rather difficult to leave. Catherine Lawson and David Bristow run wildtravelstory.com, a website dedicated to inspiring travellers to travel deeper, journey further and tackle adventures they never thought possible. Road testing every experience is the couple’s six-year-old daughter Maya, who is world-schooled along the way.

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DVDs THE FLORIDA PROJECT Directed by SEAN BAKER Starring WILLEM DAFOE, BROOKLYNN PRINCE, BRIA VINAITE

THE SHAPE OF WATER Directed by GUILLERMO DEL TORO Starring SALLY HAWKINS, MICHAEL SHANNON, RICHARD JENKINS

An exhilarating vision of carefree childhood just as it intersects with adult disappointment, The Florida Project is a postcard from the frayed edges of society — in this case, a sun-blasted strip of concrete in Orlando near the magical kingdom of Walt Disney World. There stands a run-down motel called Magic Castle, painted all over in an eye-watering shade of bubblegum mauve; among its residents are six-year-old Moonee and her troubled mum Halley, a stroppy, tattooed mall rat barely out of her teens. Halley (Bria Vinaite) drifts and grifts her way through life, sometimes selling sexual favours to make the rent, while Moonee leads a small gang of similarly unsupervised kids in search of handouts and mischief. Director Sean Baker shoots almost entirely from Moonee’s point of view and in Brooklynn Prince he has a young actor of brash charm and boundless energy. Opposite Moonee is the film’s single responsible adult, motel manager Bobby, part enforcer, part protector of the local brats and

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rendered with dogged weariness by Willem Dafoe in his best role in years. There’s danger and desperation out there on the margins but, between Bobby and Moonee and mother and daughter, there’s also love. Outsiders are also the subject of the beauty-and-the-beast fantasy The Shape of Water: Elisa, a mute Latina (the wonderful Sally Hawkins, speaking not a word), her gay friend Giles (Richard Jenkins), her black coworker Zelda (Octavia Spencer) and the mysterious amphibian man she falls in love with. Elisa meets her scaly, gilled hero in the secret government lab where she works as a cleaner. At the height of the Cold War, the US military is studying the captured creature’s complex breathing apparatus in order to steal a march on the Russians in the Space Race. Suffice to say the three friends hatch a plot to liberate Aquaman before Colonel Strickland (Michael Shannon) can vivisect him to find out how he works. With its gorgeous retro design and evocation of the sights and sounds of old Hollywood (including the horror classic Creature from the Black Lagoon), Guillermo del Toro’s magicrealist masterpiece is a seductive underwater swoon. However, it would be remiss of me not to warn potential viewers that, like any Grimm’s fairytale, it does contain some dark, confronting material, mostly involving Shannon’s character, a study in pure evil. But fear not: just when you think all is lost, true love — as it should — wins the day. CS

As one of Australia’s most successful aerial skiers, five-time Olympian and motivational speaker, Jacqui Cooper knows a lot about being brave and hopeful against all odds. This is her own story of IVF: the emotional responses she didn’t expect, the things she wished she’d prepared for and everything else in between. Much like her amazing career, this journey is filled with the highest of highs and the lowest of lows. Her brave and honest account is the ideal handbook for women experiencing the challenges of infertility and IVF. Learn how to choose your dream IVF team, why doing your own research is important, costs and everything else you need to know when embarking on your own IVF journey. KD

THE AUSTRALIAN HEALTHY HORMONE DIET MICHELE CHEVALLEY HEDGE, PAN MACMILLIAN AUSTRALIA

Want to tame your hormones? Ready to find your healthy weight, increase your energy and improve your mood? Here, a nutritionist offers a four-week reset to help you get back on track. She begins with the crucial role hormones play and what happens when they’re unbalanced before explaining a few key hormones in depth, such as cortisol, insulin, thyroid and serotonin. Next, you’ll read clinical case studies before getting to the crux of the book: a 28-day hormone rebalance plan. You’ll find healthy wholefood recipes and tips on how to make positive changes to your lifestyle long after the four-week plan is over. KD

spirit BOOKS, MUSIC & DVDS THAT WILL ENRICH YOUR LIFE

SUPERCHARGE YOUR GUT

THE WONDER DOWN UNDER

LEE HOLMES, MURDOCH BOOKS

NINA BROCHMANN AND ELLEN STØKKEN DAHL, HACHETTE AUSTRALIA

THE TWO MOST IMPORTANT DAYS

WellBeing columnist and holistic nutritionist Lee Holmes knows about gut health. Her latest book goes beyond a healing protocol to provide a regime for lifelong gut health. She examines the myriad ways gut health impacts on weight, mood, energy, the immune system and sleep and discusses different digestive problems, histamine intolerances, FODMAPs, stress and more. Her simple two-day-a-week gut maintenance plan is more than just appetising; it’s suitable for the whole family, with 100-plus gut-friendly recipes that will leave your tastebuds tingling. When Raspberry & Coconut Yoghurt Slurpies and Chocolate Chilli Beef are on the menu, you know you’re in capable hands. KC

Ever wondered if your painful monthly cramps are normal? Trying for a baby but not sure when you’re ovulating? Two Oslobased medical students and sex educators explain the female anatomy with an aim to bringing vaginal enlightenment to the world, answering the curly questions you’ve Dr-Googled late at night and dispelling myths and misconceptions around female health. No topic is off limits: hormones, menstruation, orgasm, different types of contraception, sex, abortion, cervical cancer, vulvodynia, herpes and loads more. Delivered with humour and wit, their no-nonsense advice will inspire women to make informed choices about their sexual health. KD

American writer Mark Twain said, “The two most important days in your life are the day you were born and the day you figure out why.” Sanjiv Chopra, a professor of medicine, and his colleague at Harvard Medical School, Gina Vild, share tried and tested ways to discover your purpose in life and how doing so leads to a healthier and happier you. In depth, they discuss forgiveness, friendship, yoga, music, passion and meditation as well as offering personal struggles and practical steps. Through captivating stories, scientific studies, quotes, exercises and poetry, they leave you equipped with a roadmap to living a more fulfilled life. KD

THE GIFT OF SILENCE

THE DREAM HANDBOOK

THE MINDFUL BODY

KANKYO TANNIER, HODDER & STOUGHTON

JANE TERESA ANDERSON, HACHETTE AUSTRALIA

Often, people give up on meditation because they find it hard to sit at the same time for 20 minutes each day. Sound familiar? Here you’ll discover a new approach to finding peace and stillness. Kankyo Tannier, a French Buddhist nun of the Zen tradition, has practical exercises that can be integrated into everyday life. You’ll learn to access inner silence by letting go of mental images, recurring internal voices and adverse feelings. Her sense of humour and ability to share personal lows as well as highs make for an encouraging and pleasurable read. Discover how to be more at ease in uncomfortable situations, more present in noisy environments and more serene during emotional turmoil. DD

Do your dreams contain wisdom and insight about your waking life? Dream analyst and therapist Jane Teresa Anderson explores the mysteries of dreams — teeth falling out, wheelchairs, dead bodies, flying, snakes, intruders, spiritual visits, losing things — and how to interpret them, design your own dream alchemy practices and sleep with newfound ease. You’ll discover how to stop uncomfortable recurring dreams, heal the past, tap into your creative source, identify spiritual lessons, discover your talents and loads more. Filled with affirmations, questions and positive reflections, this is the perfect gift for the dreamers, drifters and deep thinkers among us. KD

DR SANJIV CHOPRA AND GINA VILD, HACHETTE AUSTRALIA

NOA BELLING, ROCKPOOL PUBLISHING

Heard of embodiment practices or flow but unsure of what they really mean? Want to tap into your body’s wisdom and intelligence? Ready to live a more fulfilled and attuned life? Psychotherapist/yoga teacher Noa Belling offers a direct path to mindfully living in harmony with your body. Guided by both theoretical and scientific studies, she shares simple movement practices that give insight into how you hold life experiences in your body. You’ll learn to release emotions and stress and enhance your vitality. Whether you’re a newcomer to mindful movement practice or a seasoned practitioner, this book is great for deepening both your relationship with your body and your understanding of how you experience life. DD

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recipes HEALTHY HORMONES

Happy hormones

This is an edited extract from Healthy Hormones: A Practical Guide to Balancing Your Hormones by Belinda Kirkpatrick and Ainsley Johnstone, published by Murdoch Books, RRP AU$35.00

re your hormones healthy or a little off balance? Unsure of the role hormones play in your overall health? Naturopath Belinda Kirkpatrick answers all the important hormonal questions in her latest book, Healthy Hormones: A Practical Guide to Balancing Your Hormones. Cleverly infusing everyday dishes with nutrient-dense, hormonebalancing ingredients, she shares 50 delicious, gluten-free recipes that are suitable for the whole family. With over a decade of clinical practice, Kirkpatrick’s passion for balancing hormones and improving women’s health is unsurpassed. The in-depth guide reveals the impact hormones have on energy levels, sleep quality, mental health, period regulation, conception and pregnancy and what to do if your hormones are out of whack. She delves deep into period pain, acne, bloating and cravings, along with other hormonal conditions such as polycystic ovary syndrome (PCOS), endometritis, autoimmune conditions and thyroid problems. If that’s not enough to get your hormones into line, discover her top 10 fertility foods, a detailed supplement section, which household and personal care products you should avoid and loads more.

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Salmon Fishcakes Serves: 4 1 sweet potato, coarsely chopped 2 × 210g tins wild-caught salmon with bones, drained 2 eggs, whisked ¾ cup quinoa flakes ½ cup finely chopped fennel ¼ cup chopped flat-leaf parsley ¼ cup chopped spring onions ¼ cup chopped dill Zest 1 lemon Olive oil, for frying Micro herbs, for serving Fill a saucepan with water, add sweet potato and boil for about 10 mins until soft. Drain and mash with a fork so it cools slightly. Add salmon, eggs, quinoa flakes, fennel, parsley spring onion, dill and lemon zest, then season with salt and pepper. Gently mix to combine. Form into small patties roughly the size of the palm of your hand.

Heat a frying pan over medium heat and add olive oil. Fry the patties in the oil until golden on both sides. Scatter with micro herbs and serve with a green salad, lemon wedges and any other condiments you like.

recipes HEALTHY HORMONES

Nut Biscuits Makes: 12 biscuits 1 cup almond meal ¼ cup coconut flour 2 tbsp desiccated coconut ¼ cup chopped walnuts ¼ cup chopped dates 80g butter, melted 1 tsp vanilla paste 1 tbsp pear juice concentrate* 1 tbsp honey 1 egg, whisked Chocolate drizzle 1 tsp raw cacao powder 1 tsp coconut oil

Mushroom & Ricotta Crepes Serves: 2 1 tbsp olive oil 1 French shallot, finely chopped 1 tbsp butter 300g brown mushrooms, quartered 1 tsp coriander seeds 1 tsp finely chopped sage leaves 1 tsp finely chopped rosemary leaves 1 handful rocket leaves 1 tbsp chopped walnuts 3 tsp ricotta cheese

Photography Ainsley Johnstone

Crepes ¾ cup buckwheat flour 2 eggs 250mL milk Butter, for frying Put olive oil and shallot in a medium frying pan and cook over medium heat for a few minutes. Add butter, mushrooms, coriander seeds, sage and rosemary and cook gently for about 10 mins, then add a few tbsp water to get pan juices flowing. While this is cooking, make the crepes. Combine the ingredients in a bowl and whisk together. Melt some butter in a medium frying pan. Pour in small amount of batter and spread evenly to cover pan as thinly as possible. Cook until bubbles form, then flip crepe over. They take a few minutes each side. Repeat to make a second crepe. To serve, place a crepe on each plate and divide mushroom mixture between

them on one half of each crepe. Top with some rocket, walnuts and ricotta, then fold crepe over and serve.

Super Green Soup Serves: 4 1 tbsp extra-virgin olive oil 2 leeks, chopped 1 onion, chopped 3 garlic cloves, coarsely chopped 1 bunch asparagus, coarsely chopped 1 small head broccoli, coarsely chopped 2 zucchinis, coarsely chopped 1 large potato, chopped 2 handfuls herbs (parsley & mint) 1L organic chicken broth 2 cups frozen baby peas 1 handful baby spinach leaves, plus 5–6 extra to serve 1 tbsp ricotta cheese, to serve 5 toasted almonds, coarsely chopped, to serve

Preheat oven to 180°C. Line a baking tray with baking paper. Put almond meal, coconut flour, desiccated coconut, walnuts and dates in a bowl and mix well. In a separate small bowl, stir together butter with vanilla, pear juice concentrate and honey. Add to almond mixture. Add egg and mix well so it all comes together like dough. Roll small amounts of mixture into flattened balls and place them on the tray, leaving a space between each ball. Bake for 20 mins or until slightly golden on the edges. For the chocolate drizzle, melt the ingredients for about 1 min and drizzle over the top of the biscuits. *Pear juice concentrate can be bought in healthfood stores.

Heat olive oil in a heavy-based frying pan, add leek, onion and garlic and cook for a few minutes until softened. Season with salt and pepper. Add all ingredients except peas and spinach. Cover with water to 3cm above the top of the vegetables. Bring to boil then reduce to a simmer and cook for about 30 mins. Add peas and spinach and cook for a further 2 mins. Puree until very smooth. To serve, top with creamy ricotta, spinach leaves and roasted almonds.

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Gwinganna Lifestyle Retreat Gwinganna Lifestyle Retreat’s award-winning recipe book A Taste of Gwinganna features 160 pages of delicious gluten- and dairy-free recipes, plus a special section on how to make your own fermented foods. W: gwinganna.com

Synergy Natural Super Greens 200g Powder Synergy Natural Super Greens Powder combines four of nature’s most calorie-sparse and nutrient-dense wholefoods: spirulina, chlorella, barley grass and wheat grass. Boasting an extraordinary array of easily digestible nutrients, fat-burning compounds, vitamins, minerals, proteins and phytochemicals, the powder packs a true superfoods punch. W: synergynatural.com

Golden Door Elysia Health Retreat and Spa, Hunter Valley This year, make yourself a priority. Experience healthy eating, physical activity, informative and motivational seminars, rest and rejuvenation at Golden Door. Golden Door’s all-inclusive programs will change your life — the way you live it, the way you see it, the way you experience it. W: goldendoor.com.au 128 | wellbeing.com.au

Herbal Fix A range of six natural and functional beverages scientifically formulated to promote wellbeing. Each beverage contains up to seven organic herbs and eight vitamins and minerals with only 65 calories per serve. Free from artificial ingredients and processed sugars, Herbal Fix helps you revitalise your mind and body. The Australian-made wellness range is available in a variety of fruity flavours for you to enjoy. W: herbalfix.com.au

Radiance Retreats Jessie Chapman and the experienced Radiance Retreats team have been offering dedicated yoga retreats in stunning natural locations since 2002. Combining yoga, meditation and mindfulness practices with guided beach and nature walks, healing massage, organic meals and a range of healing art techniques for deep restoration, the retreats offer inspiration and renewal. W: radianceretreats.com

Health source Products and services from our advertisers

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Wisdom Yoga Institute Find your light in 2018! Do you love yoga and wish to share it with others? Find out more about our foundational and post-graduate yoga teacher trainings in Perth, Melbourne and Bali. W: wisdomyogatraining.com

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P’ure Papaya Care Papaya Ointment An ultra-rich, nourishing ointment containing enzyme- and nutrient-rich Australian organic fermented papaya (paw paw), this 100 per cent natural formulation is perfect for lips, heels, cuticles and patches of dry, sensitive or irritated skin. W: purepapayacare.com.au

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Eco-Luxe Retreat Skincare Coming soon in 2018 is the exciting relaunch of Olivia Newton-John’s toxin-free skincare range, Retreatment. Inspired by Gaia Retreat & Spa in the healing hinterland of Byron Bay, this eco-luxe range merges the ritual of self-pampering with high-performance ingredients. Subscribe to receive 15 per cent off your first purchase. W: retreatmentorganics.com

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Muscle Recovery — Silk Bath Oil A powerful blend of wintergreen, tea tree and eucalyptus infused with a twist of peppermint to loosen tight muscles and soothe the pain of aching limbs while revitalising mind and body. Ideal for use post-workout or, if you have sore and tense muscles, to relieve tension and aid in recovery. W: oilgarden.com.au

Black Bean Wafer Crackers Using the goodness of black beans, ORGRAN has produced the ideal entertainer to complement your dips, toppers and side dishes. Featuring all-natural ingredients and no hidden nasties, ORGRAN Black Bean Wafer Crackers allow you to enjoy the nutritional components of black beans, while delighting in a mild, earthy flavour. W: orgran.com

Madura Tea Madura strives for perfection in taste, excellence and purity — just as nature intended — in more than 26 blends including black, white, green, chai, herbals and certified organics. Taking a natural approach, Madura is proud of its reputation as one of Australia’s only locally owned and operated tea plantations. At Madura, they’ve been brewing tea since 1978. W: maduratea.com.au

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Food source Gaia Spa Cuisine Bring delicious flavours of Gaia Retreat & Spa’s multi-award-winning spa cuisine to your home with the release of the new Gaia Spa Cuisine — Celebrated Recipes cookbook. Experience exquisite food combinations with innovative style, fusing culinary passion with subtle, colourful flavours, capturing the true intensity of Gaia’s dishes. W: gaiaretreat.com.au/shop

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education focus BYRON YOGA CENTRE

Byron Yoga Centre hoosing a yoga course can be daunting; not just who to train with, but which course to select. Byron Yoga Centre, located in Byron Bay on the New South Wales north coast, has trained more than 3000 teachers. The centre runs a range of different trainings and retreats in Byron Bay as well as part-time options offered in Sydney and Melbourne.

started running teacher training courses, most trainees had many years’ yoga experience. Now we are finding that students with just two or three years’ yoga practice are being drawn to our trainings. For experienced practitioners, a 200-hour course is sufficient to establish them on a teaching path but those with less yoga years can really benefit from a longer course.”

Beginning your teaching career

The ultimate yoga teaching qualiﬁcation

Starting out as a yoga teacher can feel like a giant leap. It’s not easy to go from being in a class to leading it but you can ease into it. Begin by teaching friends and family and offering classes by donation. Then, when you are ready, you can start with one or two classes a week, organically building towards a fuller schedule. The minimum qualification required by studios and for insurance is a 200hour Level 1 training. Byron Yoga Centre offers this as a 20-day or 12-day residential intensive or as a part-time training in Sydney and Melbourne. However, many students are looking for a more in-depth training that goes beyond the minimum requirements, which Byron Yoga Centre also offers.

Get a head start in the teaching arena Byron Yoga Centre offers a 500-hour residential training and also an 800hour certificate IV course. Completing a 500-hour or 800-hour course will give you a substantial advantage in the yoga industry. You will gain more skills and knowledge and boost your confidence with significant practical teaching experience. John Ogilvie, the founder of Byron Yoga Centre, comments, “When I first

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Byron Yoga Centre is one of only a few organisations to offer the yoga industry an 800-hour certificate IV in yoga teaching (either as a seven-week residential intensive in Byron Bay or as a 12-month part-time non-residential course in Melbourne and Byron Bay). Australian students can apply for Austudy and international students qualify for a 12-month student visa to Australia. If you’re serious about making yoga teaching your profession, Byron Yoga Centre’s certificate IV in yoga teaching is the smart choice. Committing to the 12-month part-time option allows you time to genuinely develop your own teaching style by teaching public classes. The course also helps you to integrate both the theoretical and practical elements and develop your own yoga practice. The course is an exceptional level of qualification and will boost your teaching skills and your confidence and progress your yoga journey.

Advanced trainings for yoga teachers Byron Yoga Centre believes in supporting its students throughout their yoga teaching careers and is continually developing and launching specialist

trainings. Currently on offer are courses in yin yoga, pre- and postnatal yoga, remedial yoga and meditation teacher training. These are ideal for yoga teachers who are members of a professional body such as Yoga Alliance and need to undertake training each year to gain CPD (Continuous Professional Development) points. To gain the 500-hour certification, you can join a Level 2 residential training at Byron Yoga Retreat Centre or choose one of the part-time options. Then, if you choose, you can complete a bridging course to achieve the 800-hour certificate IV in yoga teaching. The Byron Yoga advanced courses offer teachers the opportunity to deepen their knowledge, delve into their passion and connect to their peer group.

Course accreditation Byron Yoga Centre trainings are recognised by Yoga Alliance and Yoga Australia and the Certificate IV is also an ASQA (Australian Skills Quality Authority) accredited national course. As Australia has one of the most internationally recognised vocational education systems in the world, this kind of accreditation enhances its international standing.

Train at Byron Yoga Retreat Centre At the tranquil Byron Yoga Retreat Centre, students enjoy delicious, healthy vegetarian food, a heated mineral salt pool and the chance to experience Byron Bay and its beautiful beaches. For more information, contact Byron Yoga Centre: T: (02) 6685 8327 E: info@byronyoga.com W: byronyoga.com

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column NATURAL BEAUTY

Fat & your skin Eat fat, be slim

CARLA OATES is a natural beauty expert and the author of Feeding Your Skin.

Research shows a healthy high-fat diet can reset your metabolism and prevent obesity. Including good fats in our diets will help regulate blood sugar levels, burn fat stores, increase feelings of satiety and reduce hunger so we’re less likely to binge on refined carbohydrates. Good fats are essential for healthy skin, hair and nails. They are often loaded with vitamins and antioxidants, making them anti-inflammatory. They help the body absorb fat-soluble nutrients such as vitamins A, D, E and K and phytonutrients such as carotenoids, lycopene and lutein from other foods. Good fats also help stimulate collagen synthesis and are required to make hormones. Plus, they keep your skin nourished and lubricated.

Types of fat

Good fats keep your skin nourished and lubricated from the inside out. 134 | wellbeing.com.au

Of course, not all fats are equal. Some are good, some are best eaten in moderation and some are to be completely avoided. Saturated fats These fats are found in full-fat dairy products including butter and cheese, plus beef and chicken fat. Grass-fed beef, dairy, lamb and turkey contain conjugated linoleic acid, an antioxidant that may help protect against heart disease, cancer and diabetes. Grain-fed animals are lower in these beneficial fats and higher in inflammatory fats like palmitic acid, which also raise bad LDL cholesterol. Grass-fed beef is also higher in a type of long-chain saturated fat known as stearic acid, which has been shown to lower LDL cholesterol and inflammation. Cacao butter, found in dark chocolate, is a plant-based source of stearic acid — good to know if you love chocolate. Cold-pressed virgin coconut oil is a plant source of medium-chain saturated fat, which is anti-inflammatory and includes anti-microbial lauric acid (also found in breast milk) and may boost metabolism. You need only a little saturated fat, so don’t get more than 10 per cent of your daily calories from it. Mono-unsaturated fats Mono-unsaturates are found in olive oil (extra virgin), avocados, oily fish, cashews and macadamia nuts. Avocados also contain skinloving vitamin E, K, folate and fibre. Extra-virgin olive oil (EVOO) is rich in phytonutrients and omega-9 essential fatty acids (also known as oleic acid, or OLA) plus vitamins A, B1, B2, C, D, E, K, iron and skin-loving squalene.

Polyunsaturated oils These oils are also known as essential fatty acids (EFAs) because we can’t make them. These nutrients help us build skin, brain and nerve cell membranes, boost immunity, support heart health, burn body fat, reduce appetite and reduce inflammation. EFAs come in two forms: omega-3 and omega-6 fatty acids. Omega-3s can be found in marine sources (EPA and DHA or eicosapentaenoic acid and docosahexaenoic acid) found in fish, marine algae and supplements such as spirulina. Omega-3 oils also come in the form of alpha-linoleic acid (ALA) from flax seeds, hemp seeds, chia seeds, green leafy vegetables, kiwis, strawberries and walnuts. Our bodies are not as efficient at converting ALA into the more active forms of EPA and DHA, so these omega3s are not as potent as marine sources. You’ll find omega-6 oils in avocados, coconuts, olives, cashews, pine nuts, sesame oil, evening primrose oil and borage oil. Small doses can support your nervous and immune systems and nourish your skin. The sixes are also found in plant oils such as canola, sunflower and soybean oils, which are abundant in packaged foods and very easy to over-consume. Just remember to eat more omega-3s and less omega-6s (aim for a ratio of 1:3). Omega-3 oils are super for your skin but a little omega-6 oil goes a long way and too much causes inflammation, weight gain and ageing. Trans fats Trans fats are polyunsaturated vegetable oils that have been hydrogenated or partially hydrogenated to make them solid at room temperature and prolong their shelf life. They damage your skin, flood your body with freeradicals, raise your bad LDL cholesterol, cause heart disease and inflammation, promote ageing and have been linked to cancer. You’ll find them in store-bought mayonnaise and salad dressings, most packaged snacks, biscuits and crackers, margarine, most fast and deep-fried foods. Read labels carefully and avoid these manmade fats at all costs.

How much is enough? Including a little healthy fat in every meal will help you feel fuller for longer, regulate your blood sugar levels and increase the absorption of many nutrients from the other foods on your plate. Aim for a total of around 40–60g of healthy fat daily and no more than 30 per cent of your total calories. A small serving of fat with each meal could be drizzling a tablespoon of EVOO on your vegetables, or adding a quarter of an avocado, half a dozen nuts or a small portion of oily fish to your plate, or a sprinkle of pumpkin seeds on your salad.

Photography Bigstock

hile the word “fat” and fats in our diet have garnered negative attention over the years, good fats are friends, not foes. The right fats are absolutely essential for a healthy mind, lean body and beautiful skin.

column QUICK KITCHEN

Slow cooking central

n my Supercharged Kitchen at home, autumn/winter is a time when I rev up the stove, bring out the crockpot from the back of the cupboard and get more into home cooking. My philosophy for this time of the year is based on the concept of low and slow and feeding my family warming, nourishing meals made with hearty ingredients and coloured with herbs and spices. Slow cooking is a traditional method of cooking that uses a gentle flame for a long period of time. The long, slow heating allows the dish to retain the vitamins and minerals that would otherwise be destroyed. Slow cooking also helps break down the cell walls of vegetables and meat, making them easier for us to absorb and digest. I find slow cooking easier than regular cooking; all you need to do is throw your ingredients into your slow cooker in the morning, turn it on and come home to a deliciously aromatic meal. It doesn’t get any easier than that when it comes to family meal times.

Butter Chicken Claypot Everything tastes better in a claypot — even butter chicken! This will give your Friday-night curry a gut-friendly upgrade. Serves 4 2 tbsp extra-virgin olive oil 1 large brown onion, diced 4 garlic cloves, crushed 3cm knob fresh ginger, grated 2 tsp garam masala 1 tsp ground cumin 1–2 tsp ground coriander 1–2 tsp ground cinnamon 1–2 tsp ground turmeric 1–2 tsp chilli powder 1 tsp Celtic sea salt 750g boneless, skinless chicken thighs, halved or cut into pieces 1 bay leaf 400mL tomato passata (puréed tomatoes) 250mL coconut cream 100g roasted unsalted cashews, crushed or finely chopped 2 tbsp lemon juice Coriander leaves, to serve Heat olive oil in large clay pot or heavy-based saucepan over medium heat. Sauté onion for 3–4 minutes, or until softened. Add garlic and ginger and sauté for a further minute.

You might like to use a crockpot or a casserole dish in the oven. A crockpot is a type of slow-cooker that has a ceramic bowl inside a heating unit, with varying cooking settings. A crockpot keeps moisture in the pot, which means it won’t dry up in the oven like a casserole dish might. A crockpot is also cheaper to run and uses less energy; however, it does usually take more time. So it depends on what your individual preferences are. In terms of ingredients, I love to add a good bone broth to my slow-cooked meals and then some apple-cider vinegar, wheat-free tamari and lemon to balance out all the flavours and give it some depth. They are the staple ingredients I use for the base and then build on that. Start with garlic, celery and onion, add meat, chopped vegetables such as sweet potato or parsnips and then the broth. If you like a sweeter taste, adding a few chopped dates can really take your slow-cooked meal to the next level.

Stir in ground spices and salt and sauté for 2 mins, or until fragrant. Add chicken and cook, stirring frequently for about 5 mins before adding bay leaf, passata, coconut cream and cashews. Reduce heat to low and simmer uncovered for 20–25 mins or until chicken is cooked through. Stir in lemon juice, scatter with coriander and serve with your choice of accompaniment.

Braised Beef Ribs with Lemongrass & Tamarind In this busy age we sometimes forget how important and special the slow enjoyment of ritual meals can be. So bring back the Sunday feast with this lovely braised beef. Serves 4 1 tbsp extra-virgin olive oil 2kg beef short ribs 2 red onions, finely diced 4 cm knob fresh ginger, finely grated 8 garlic cloves, roughly chopped 2 lemongrass stems, white part only, roughly chopped 2 coriander roots, scraped & finely chopped 3 whole star anise

LEE HOLMES runs Supercharged Food and recently released her newest book Supercharge Your Gut. Visit her blog at superchargedfood.com for more cooking inspiration, recipes and tips.

1 cinnamon stick 3 tbsp raw honey 150g (½ cup) tamarind purée 80mL (1/3 cup) wheat-free tamari 750mL–1L (3–4 cups) goodquality chicken stock or bone broth Coriander leaves, to garnish Preheat oven to 150°C. Heat olive oil in large frying pan over medium–high heat. Working in batches if necessary, cook ribs, turning occasionally, for 3–5 mins or until browned. Transfer to deep roasting pan that will fit them all snugly in a single layer. In the same frying pan, sauté onion, ginger, garlic, lemongrass and coriander roots for 3–4 mins or until onion has softened, then add mixture to ribs in the roasting pan, distributing it evenly. Add star anise and cinnamon stick. Drizzle the honey, tamarind and tamari over the ribs, then pour in the stock/bone broth. Cover tightly with sheet of baking paper, then sheet of foil. Transfer to the oven and roast for 2–3 hours, or until the meat on the ribs is very tender. Garnish with coriander and serve with your choice of sides.

I ﬁnd slow cooking easier than regular cooking; all you need to do is throw your ingredients into your slow cooker in the morning, turn it on and come home to a deliciously aromatic meal. wellbeing.com.au | 135

column THE CONSCIOUS LIFE

The daily detox

ALEXX STUART is a passionate educator in the space she calls “living a low tox-life”. Through her speaking, workshops, e-courses and online community, she helps people make the best new choices for them, their families and the planet. lowtoxlife.com

Skin

Unfortunately, it’s not a perfect world where we’re all detoxifying perfectly and so we do, most of us, need support on the detoxiﬁcation front. 136 | wellbeing.com.au

Your skin is your biggest organ and it needs some TLC to keep it in good shape. A lot of nasties get absorbed through our skin (because there’s so much of it and so many things touch it, even if you’re squeaky clean on the lifestyle front). Try dry body brushing your skin for a couple of minutes every day before your shower or even a couple of times per week for a longer five-minute session. This stimulates the lymphatic system and boosts circulation, which is excellent for detoxification. You can also add Epsom salts or magnesium chloride to your bath. Add ½–1 cup to your bath, which you should be taking more often to relax and unwind.

Eyes Sometimes the best solutions are the simplest. The best way to detox your eyes, which like your skin can absorb toxins, is to have a good oldfashioned cry. Crying is a detox for not only the eyes but the entire spirit.

Nose Have you tried neti potting yet? Once you do, you’ll get very addicted to the clear feeling in your nose after a good neti potting session. It’s a little bit weird while you’re first getting used to it but it’s such a wonderful and natural way to moisturise, clear out and detox your nose. It cleans your nasal cavity and improves your breathing. Make sure you get a porcelain one and clean it with soapy water after each use.

Lymphatic system Your lymphatic system can hold a lot of toxins, so you have to make sure to keep it moving. Dry body brushing, as mentioned (circular motions towards your heart), helps to stimulate your lymphatic system and, as a bonus, can help with cellulite. You can also get specialised lymph massages that help your lymph system get rid of cell wastes, proteins, excess fluid, viruses and bacteria. Exercise also assists with lymph circulation.

Kidneys Your kidneys filter your blood and get clogged with gunk. Have beet juice or beet kvass, cranberry juice (not too much because of the sugar), ginger, turmeric, spirulina, cucumbers, celery juice, sprouts, lemon and lime in your day-to-day routine to clean your kidneys and keep them in perfect working order.

Liver Start the day with a warm glass of water with lemon and have lots of beetroot, carrot (grated and raw is best with lemon and olive oil), avocados, apples and olive oil. Garlic is also excellent for the liver, so make sure you add some to your salad — raw is best if you can handle the heat.

Pooping You can tell a lot about your health from what comes out your back end. We need to poop every day and if we don’t it can be due to a range of factors. Explore self tummy massage to keep things eliminating. Start your day with a lemon or cider vinegar in water and ensure you’re incorporating a good range of the above activities. If you’re not getting to the loo daily with the tips mentioned here, my advice would be to see a practitioner. We live in a world where there’s far more for our bodies to deal with than there once was and we owe it to our many systems that aid in detoxification to support and look after them as best we can. The thing I love most about all these suggestions is that in the end it adds up to self-care and self-awareness, both of which will serve us very well in the long run.

Photography Wellness Stock Shop

e live in a world where, at every turn, it seems as if we’re being sold something to detox, much of it with very little substance or proof that it will work. Do we need to detox, though? I mean, don’t our bodies just detox all the time, anyway? Many skeptics say, “We detox every day — we don’t even need to think about it — so it’s pseudoscience to say we need to ‘do’ detoxing.” But a couple of issues are worth noting here that counter that thinking. For a start, we are exposed to vastly more than we were once upon a time. If you pop a lot of painkillers or are subjected to acetone, pesticides, paint solvents or tattoos, to name a few comon avenues of exposure, over time these can deplete your glutathione stores. Glutathione is considered one of the most important antioxidants we produce, super important to detoxification and immune function. So some of us, for various reasons, are poor detoxifiers — I am and need additional support. Unfortunately, it’s not a perfect world where we’re all detoxifying perfectly and so most of us do need support on the detoxification front. The question is, how do you detox? Well, this is where your practitioner comes in. If you have a specific issue or a specific thing you need to detox from, you need one-on-one support and an individualised treatment plan. There are many systems of the body involved in detoxification, so here’s a guide to the various ways your body can detoxify along with a few practices that help you ensure your detox systems have all the support they need to function well.

column DIGGING IN

Plants for jam makers

can remember when jam was a treat. Real jam, not the stuff that came from the shop and was reputed to be mostly choko, sugar and food colouring. Real jam was made of strawberries, bought in bulk from the farm as “jam berries” because they were too ripe to sell to the shops. These days, our favourites are homemade lemon or lime curd, or cumquat or Seville orange marmalade, apricot jam (again with large hunks of fruit) and very, very small jars of sour cherry jam, one of the best in the universe, as the fruit is intensely flavoured without being sweet. Jam lasts for months but is best eaten fresh as the flavour slowly seeps away. There are some glorious jam-making fruits that are difficult to buy. If you love jam making, you need to grow your own. If you love homemade jam but are not a jam maker, give the fruit away and hope for “boomerangs” — fruit that comes back to you as jam.

Seville orange These “bitter” oranges aren’t sweet but have an incomparable flavor. Marmalade makers adore them. They are also more cold-hardy than other oranges and will survive light frosts, especially in a spot protected from cold winds, like the fenced-in corner of the backyard. In hotter areas they can be prone to sooty mould from sap-sucking scale, so keep an eye out for these tiny pests and use an organic oil spray according to directions.

Mulberry It’s almost impossible to buy mulberry jam, partly because few people know how delicious it is but also because it can be laborious stripping the fruit from the stems. If this seems a chore, make jelly and strain the fruit after cooking it and before you add the sugar. Mulberries will grow in all but arid or snowy areas. Try a dwarf one that will grow about 2m high and wide and give wonderfully reliably fruit, as long as you feed and water it. Mulberries are hardy but will only fruit well if tended.

Photography Getty Images

Loquat Loquats may be one of the hardiest fruits in the world. They bear reliably and modern varieties now have small seeds and lots of fruit rather than giant seeds and not much fruit at all. The fruit is also one of the first of spring. It’s OK eaten fresh but makes the most stunning jam, a bit like apricot or plum. There’s always masses of fruit on the tree to make dozens of pots of jam — and give to others who’ll make jam, too. Possums also love loquats, which means they may leave your roses

alone while they dine on loquat fruit, flowers or young leaves. Loquats are so hardy they usually hardly notice possum invasion.

Plum This is the classic jam tree. Plums are hardy, relatively pest-free trees that flourish in a wide range of climates and soils, plus they give an abundance of fruit. They are also perhaps the easiest fruit to make into jam as they’re rich in pectin, especially if you pick them slightly green — or at least add some under-ripe fruit to your fragrant, juicy ripe fruit. Anyone with a plum tree and recipe for jam is guaranteed a line of jars that range from golden jam through blood red to almost black, depending on the variety of plum. I love blood plum jam simply for the colour but lighter and purpleskinned plums give great-tasting jams, too.

Fig For years before he met me, my husband grew a giant fig tree solely to give the fruit to an avid fig-jam maker. He got six jars of fig jam in return, enough to last him for months on his toast. And if you have a fig tree that produces a crop of early-season figs (usually a smaller crop of very large but often somewhat drier and less flavorsome figs called “breva” before the main “higo” crop), these make excellent jam.

JACKIE FRENCH is the author of The Chook Book (Aird Books). Her oldest chook, Gertie, is now 17. Although Gertie’s sisters have all long since fallen oﬀ the perch, Gertie still lays extremely large brown eggs most days of the year. Get in touch with Jackie via facebook. com/jackiefrenchauthor, twitter.com/jackie_ french and Instagram.com/ Jackie_ french.

Strawberry The fruit is so delicious, especially when homegrown, that you need to grow a lot to spare any for jam. Buy the varieties best suited to your climate — your plant nursery can advise you.

Jam making Jam making is far easier than you think. The following is a recipe that suits almost any fruit. Basic jam Ingredients 1kg fruit, seeds & stalks removed 200mL water Sugar Simmer fruit in water till soft. Add one cup of sugar for every cup of liquid. Heat slowly, stirring all the time, so the sugar dissolves before the jam begins to bubble. Add more water if necessary — this will vary with the juiciness of the fruit. Keep stirring. When it goes “glug glug”, place a little on a saucer. If it mounds instead of running, it’s ready. Don’t overcook as you can always reheat and cook it a bit more. Place it hot into bottles to sterilise them. Seal, cool and store in a cool, dark place for up to six months. Throw out if it changes colour, turns liquid, ferments or grows mould.

There are some glorious jammaking fruits that are diﬃcult to buy. If you love jam making, you need to grow your own. wellbeing.com.au | 137

column PET CARE

Reducing cancer risk

ancer is a disease that generally results from a long timeline of events. There are many factors that may influence a pet’s chances of cancer, including genetics, environment and lifestyle. If we address these early, we may slow or even prevent cancer in pets.

Genetics

KAREN GOLDRICK is a holistic veterinarian at All Natural Vet Care, Russell Lea, Sydney. T: 02 9712 5844, W: naturalvet.com.au

Some breeds have a higher incidence of certain types of cancer. Boxers, for example, have increased incidence of mast cell tumours, German Shepherds of hemangiosarcomas, Schnauzers of squamous cell carcinomas and Rottweilers of osteosarcoma. Though we can’t actively change genetic predispositions, we can make health choices as well as adopt early detection strategies.

Desexing Neutering has been carried out in Australia since the 70s as a strategy to reduce strays. Generally desexing is done at six months. The timing may influence the development of some types of cancer in dogs and should be discussed by vets and pet owners to allow an informed decision. Speying, or castration, will help protect against cancers associated with the reproductive organs. Desexing of bitches before their first season will have the most protective effect against mammary adenocarcinoma. The likelihood of mammary cancer increases with each season. However, early desexing may increase the incidence of other types of cancer. Rottweilers desexed before 12 months of age have increased incidence of osteosarcoma. Other studies have shown increased risks for cancer development in desexed Golden Retrievers (lymphomas and mast cell tumours) and Hungarian Vislas (lymphomas). These studies demonstrate that timing of desexing may influence the development of cancer in dogs, but that we do not understand all the implications. From a holistic perspective, we encourage delaying desexing where possible in larger-breed dogs until after the first season (in females) and/or fully grown (in males, unless aggression is a concern).

Exposure to phenoxy herbicides in Scottish Terriers significantly increases risk for bladder cancer. Lymphoma may be more prevalent in an urban environment and may be associated with exposure to herbicides, paint, asbestos, solvents, radiation and electromagnetic fields. As part of a long-term wellness plan for your pet, you should consider elimination of potential toxins.

Calorie restriction The most important aspect of your pet’s health that you can manage is nutrition — and weight. A lifelong study of restricted calorie intake in Labradors showed increased lifespan. Metabolic Syndrome in pets is increasing and the causes are many. Increased calorie intake, increased use of refined processed pet foods and reduced exercise due to space and time limitations are just a few. Dogs and cats on dry food diets are more likely to have increased weight and insulin resistance, which leads to inflammation and increases the risk for cancer. Diets made from real foods can be varied, nutritionally complete and use high-quality ingredients of your choosing. Vets experienced in home-prepared diets can assist you with the transition. Dogs and cats on real-food-based diets are usually leaner and show reduced incidence of inflammatory problems such as skin and ear infections, and cranial cruciate disease in dogs. Supplements to reduce insulin resistance include cinnamon and berberine, found in traditional Chinese herbal formulae wei ling tang and si miao san, used for spleen qi deficiency, a condition that frequently leads to accumulation of fat, which may manifest as weight gain.

Exercise Exercise supports weight management in dogs as well as reduce stress, improves insulin sensitivity and reduces inflammation. Dogs can also have periods of vigorous exercise such as running, chasing balls and vigorous swimming included in their weekly regime. However, speak to your vet about the most suitable exercise for your dog and always warm them up before vigorous activity.

Reducing inﬂammation

The most important aspect of your pet’s health that you can manage is nutrition — and weight. 138 | wellbeing.com.au

Environmental risk factors Passive tobacco smoke exposure increases the risk for lung and nasal cancer in dogs and oral squamous cell carcinoma in cats, as well as lymphoma in cats. These are the two most common cancers seen in cats. Fastidious cleaning behaviour results in oral exposure to toxins from environmental tobacco smoke.

Flavonoids Another study has shown that increased consumption of green leafy vegetables and yellow orange vegetables had a protective effect in Scottish Terriers, who are prone to cancer of the bladder. Flavonoids from plants, e.g. boswellin, curcumin, luteolin, quecetin, resveritrol and epigallocatechin gallate (EGCG), slow cancer through NFkB inhibition. NFkB is a protein complex that has been linked to the development of cancer. Turmeric, blueberries, green tea and other coloured vegetables can be included as part of your pet’s diet.

Photography Bigstock

Chronic inflammation due to the effects of toxins, infections, metabolic syndrome/insulin resistance and chronic stress plays a role in the development of cancer in people and pets.

column WORKPLACE WELLNESS

Eating at work

ike you, many of my clients work in busy work environments. Like you, they are often short on time and long on priorities; and, like you, they are juggling deadlines and commitments. There’s nothing wrong with this scenario as long as it doesn’t have an impact on your ability to invest in wellbeing fundamentals, including healthy eating. Below I have outlined key guidelines to follow for sustaining healthy eating in the workplace.

up to 30 per cent of the body’s overall energy. It explains why you can feel mentally fatigued. Choose your energy source wisely. You can drink another coffee or reach for a sugar hit from a soft drink, chocolate or muffin. However, this will not create sustainable quality energy for your brain. You would be wiser to eat three balanced meals a day and snacks as required. Eat balanced meals containing fresh vegies together with quality carbs, protein and fats.

Don’t inhale your food Build sustainable eating habits My experience tells me that if you can sustain a new habit for three to six months you have a good chance of converting it to a long-term habit. Take a medium-to-longer-term view on creating new eating habits. Importantly, regardless of whatever eating habit you decide to focus on creating, ensure it’s practical and one that can be incorporated into day-to-day life. A great example is eating a healthy breakfast every day.

I understand you get busy at work, but not making time to sit and eat your food and instead inhaling it on the run will only lead to work performance issues. Your body systems, including your gastrointestinal tract, take their lead from you as to what to focus on. Unless you stop, sit down, focus on the food you are eating and chew it well, your body will not reallocate its focus to digesting and absorbing the nutrients from what you are eating. Healthy eating is not just what you eat; it’s also about when, how and why you eat.

Don’t compromise on ﬂavour Food tastes good and, if you like what you eat and enjoy what you eat, it follows you are more likely to eat it. So don’t compromise on flavour when choosing the foods to eat. Healthy eating does not equate to a salad leaf with a piece of cucumber without any dressing. Take a simple example like almonds, which together with a piece of fruit can make a great afternoon work snack. If you find plain almonds boring or not to your taste, consider trying tamari-coated or baked almonds. All three options deliver on the health benefits of almonds.

Don’t restrict food groups

Photography Wellness Stock Shop

Restricting a food group means you may be removing essential nutrients from your diet. I encourage you not to remove any food group unless you have received professional advice based on sound reasoning. If you are given advice to remove a food group, your next question must be how you will otherwise source the nutrients you normally get from the food group you are removing. The best rule of thumb is to moderate rather than remove a food group.

JAN MCLEOD is a highly respected coach, mentor, speaker and consultant, a specialist in the areas of high performance, wellbeing, nutrition, and change strategy in the workplace www.thecapacity equation.com.au Or madforhealth.com.au.

Don’t skip meals Another common side-effect of being busy at work is skipping meals. Working hard means you are placing ongoing demands on yourself to think, relate to others and get things done. Your body requires a consistent supply of energy in regular drops that you and I call meals to do this. An ongoing pattern of skipping meals and eating insufficient nutrient-dense food can over time undermine your physiology. The long-term risk is that you will end up gaining weight around the waist, lose your muscle strength and feel fatigued; at worst, you’ll feel burnt out. Skipping meals is not a formula for feeling engaged, energised and motivated at work.

Be wary of the term “superfoods” I love the term “superfood” as it can help promote a food. However, it’s essential to remember that all whole fresh foods that are nutrient-dense can be called a superfood. It’s a marketing tag, not a science term. So be wary of finding yourself eating or drinking foods that cost more, assuming you will be healthier. Instead, focus on eating a varied diet.

Protect your brain power

Just eat real food

Your brain is one of the most energy-hungry organs you have. It needs a constant energy supply for you to perform at your peak. When you are in full flight, using the part of your brain responsible for solving a problem or making a complex decision, your brain is at its most energy-intensive. This part of your brain can use up to 80 per cent of the brain’s resources and

Australians and New Zealanders are taking more and more supplements. Supplements play a role in specific circumstances, but if you rely on supplements for key nutrients you may be heading down the wrong path. Your gastrointestinal tract was designed to chew, digest, absorb and excrete food. I love the advice “just eat real food”.

Healthy eating is not just what you eat; it’s also about when, how and why you eat. wellbeing.com.au | 139

column AGEING WELL

F DR MICHAEL ELSTEIN is a Sydney-based anti-ageing physician and writer. He is the author of three books including his latest, The Wellness Guide to Preventing the Diseases of Ageing. He has also designed the app The Diet Guide to Ageing Prevention.

or aeons, naturopaths have been telling us that the gut is your most vital organ and that if you keep your digestive system in prime condition the rest of you will follow suit and good health might be the result. Conversely if your gut is dysfunctional, then a host of illnesses can be a consequence. When we address any of these infirmities the first thing we need to do is examine the gut for any disturbances in function if we want to give ourselves the best shot at tackling anything that’s wrong in our bodies. This means that fatigue, anxiety, depression, forgetfulness and all else that can go amiss with your body, the incidence of which escalates with age, have at their source a gut that’s not working properly. The gut is where we need to start by determining exactly what is making our digestive systems malfunction. Then, by correcting this disturbance, it might be that much easier to access more energy, feel less anxious, lift the veil of depression and have a clearer mind that’s less forgetful. Science is slowly starting to unravel the connection between gut health and emotional disturbances like anxiety and depression. Current research is highlighting the association between gut function and core diseases of ageing: cancer, heart disease and dementia. If we are going to give ourselves the best chance of preventing the diseases of ageing the first thing we have to do is ensure that our digestive systems are fully operational. In fact, this is so easy to do.

The acid test

Rather than suppress acid production we should be aiming to enhance this key substance. 140 | wellbeing.com.au

The gut is a simple organ. Essentially, all it has to do is break down the food you eat in order to extract the nutrients you need for your cells to be energised and your brain to activate. To digest your food you need two essential components: hydrochloric acid, manufactured in the stomach, and enzymes emanating from the pancreas. It all starts with hydrochloric acid. You absolutely must produce enough of this substance if you want to initiate a digestive process that releases all the indispensable nutrients your body needs. Top of this list is protein, found in meat, fish, eggs and beans. You need protein to make brain chemicals that prevent you from becoming depressed and anxious, to assemble hormones that make you sexual, energised and mentally engaged, and your bones must have protein to prevent them from crumbling. Not only our bones but all our organs need protein to maintain their structure and to replenish their cells, which are in a constant state of renewal. Without sufficient protein we visibly shrink and ossify, becoming sclerosed,

shrunken skeletons of our former selves. We age prematurely, leading to mental and physical incapacity. All this might be preventable if we produce enough hydrochloric acid and eat sufficient protein. As we age there’s a 30 per cent reduction in hydrochloric acid production. This is compounded by two of the most favoured drugs, readily and, according to the admonitions of health authorities, hugely overprescribed by doctors: nonsteroidal anti-inflammatory medications (NSAIDs) and proton pump inhibitors (PPIs). NSAIDs such as Voltaren and Naprosyn are used to treat pain and arthritis and even extensively to lower temperatures in overheated babies, while PPIs like Somac and Nexium are doled out like lollies to any patient complaining of heartburn, indigestion or stomach discomfort. Then there’s aspirin, not as liberally recommended as the above two medicinal stalwarts but promoted nevertheless to prevent heart disease, eroding the lining of the stomach and further compromising hydrochloric acid production. Two studies in 2016, detailed in highly prestigious journals JAMA Neurology and JAMA Internal Medicine, have revealed that those who take PPIs for an extended period have an increased risk of developing Alzheimer’s dementia and damaged kidneys, possibly giving some pause to doctors and the mothers who liberally give their babies these medications. Already, in 2013, evidence surfaced that PPI usage increased the production of beta-amyloid, the protein associated with increased Alzheimer’s risk. Scientists have also found that, in a test tube, PPIs reduce the acid produced around brain and kidney cells. This acid breaks down and helps eliminate cellular garbage. With less acid and an accumulation of junk it’s not difficult to appreciate how dementia and kidney destruction might evolve. While a test tube is a far cry from an actual organ, a Danish-American research collaboration in 2017 has further disclosed that long-term PPI usage significantly increases heart disease and stroke risk. The message is clear. Rather than suppress acid production for those wishing to prevent the diseases of ageing by maximising digestive function, we should be aiming to enhance this key substance. Bloating, burping, bad breath and a coated tongue are pointers towards compromised hydrochloric acid production. Even heartburn and reflux, or regurgitation of bitter-tasting fluids, might be caused by inadequate rather than excessive production of stomach acid. Bitter herbs such as gentian, globe artichoke, hops and dandelion root can increase hydrochloric acid, as can ginger tea.

Photography Bigstock

The gut & ageing

column CLINICAL CASEBOOK

Worried about being anxious

68-year-old man was virtually dragged into my office by his wife, who has been increasingly concerned with her retired husband’s bad temper tantrums. He had always been “fiery” but it seemed to be getting worse. He said he was quite OK but, on questioning, there did appear to be issues he hadn’t thought of as a problem. Since retiring several years ago, he had been watching television a lot more and had been checking out websites with controversial political views. As a result he was also becoming increasingly fearful of what appears to be happening in the world. My diagnosis was that he was suffering from increasing anxiety (triggered by the fear) and that this was manifesting as increasing bad temper, making it very difficult for his wife and family. They felt they were “treading on eggshells” as he would erupt and become very angry for no apparent reason. The symptoms were worse after watching the news or reading his internet sites for any length of time. His wife was also having problems getting him out of the house and he had been refusing invitations to visit even friends and family, preferring to stay at home. His sugar intake had increased and he was eating bread and honey several times a day (it was raw honey and sourdough bread, but the amounts were an issue). He was taking no pharmaceutical medication as he had refused to go to a doctor. Other problems his wife thought may have been related were that he was sleeping less, often not getting to bed until 3am when on the internet; his alcohol consumption was increasing in both volume and frequency and he was experiencing increasing “asthma” attacks, which she thought were related to stress. His digestion was also deteriorating with symptoms such as wind, bloating and loose stools, which had not been a problem before.

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Anxiety Symptoms of anxiety include feeling nervous or on edge, not being able to stop worrying, anxious for no apparent reason (increasing in intensity), trouble relaxing and/or sleeping (thoughts racing round in the head), being restless and easily annoyed or over-irritable, afraid that something awful may happen. These symptoms occur on an almost daily basis. With the lack of sleep anxious people are often physically exhausted, making them more prone to physical illness, irritability, weakening of the immune system and an inability to think clearly. If severe, anxiety can lead to terrifying panic attacks with symptoms similar to a severe asthma or heart attack: difficulty breathing, increased heart rate and sweating. Medical

tests will, however, prove negative. Digestive symptoms are common if they try to eat while feeling anxious — the stress reaction. Their sugar intake increases as part of the stress response and lack of energy.

Treatment From a naturopathic perspective, counselling is important (this man was referred to a counsellor), but there’s also a range of effective physical approaches that can make a big difference. In this man’s case, improving his diet was important, as serotonin — the happy hormone — is largely produced in the gut. Reducing the honey significantly was a start and reducing the alcohol consumption was important, making sure he had three nights a week alcohol free. Probiotics were strongly recommended via coconut kefir (he was allergic to dairy products) as this gave him a source of live gut microflora to help improve the health of his gut. Slippery elm was also added to provide a food source to grow the correct bowel bacteria, along with daily serves of dark-green leafy vegetables. He started filtering his tap water (copper in water pipes can reduce the level of zinc in the body and this imbalance has a role to play in anxiety) and a zinc supplement was suggested with his night meal. Magnesium is also crucial and, while a magnesium supplement is important (commonly as a powder), topical magnesium has been shown to be more effective. We recommended rubbing magnesium creams or oils into the soles of his feet every night before bed. This reduces muscle tension and is calming for the nervous system. He liked this idea as it did not involve more “pills”. Herbally, there is substantial research on the calming effects of St John’s wort (if the person is not on any other medication as St John’s wort can have adverse interactions with pharmaceutical medication). In this case, two tablets of a high-dose St John’s wort daily was very effective in reducing the anxiety and therefore the anger he was manifesting. To help with sleep, we recommended a combination of valerian, hops and passionflower as a tea and he found this very effective. Spending less time on the internet at night also helped. Starting an exercise program was crucial, as this has been shown to significantly reduce anxiety, improve oxygenation and assist in the management of stress — plus it got him away from the computer for periods of time. We recommended relaxation classes and he chose yoga. Over the next six months his symptoms improved significantly and both he and his wife were very pleased with the results.

KAREN BRIDGMAN is a holistic practitioner at Australian Biologics, Sydney.

Exercise has been shown to signiﬁcantly reduce anxiety, improve oxygenation and assist in the management of stress. wellbeing.com.au | 141

column MAY & JUNE 2018

Taurus

Cancer

Your earthy, productive skills are highlighted in May with a Full Moon on April 30 starting May on a high-energy note. The transit of Jupiter through your opposite sign smiles on partnerships and public roles, especially May 6–12 and May 19–25, when Water sign harmonies add creative flair. Capitalise on this May 29–Jun 7, when Venus provides a sweeter touch. Jun 20, 21 & 23 provide another boost but late June requires restraint and caution in contracts and communication.

CHRISTINE BROADBENT has been practising astrology for 30 years. As a professional consulting astrologer and teacher, she oﬀers workshops, personal readings and an informative newsletter. Contact: Christine@ astrologyspot.com.au or Ph: 0402 664 101. For

Leo

Gemini Apr 30–May 13, your curious mind responds to impetuous Mercury. Think before speaking May 7–8 & 12–13. If you have to fix bridges, Water sign harmonies will help. May 14–29, practical matters call for patience. Gemini time begins May 21 with inspiring ideas. Once Mercury enters Gemini at May 30’s Full Moon, you have the power; May 31–Jun 6 provides opportunities. Erratic energies dominate the rest of June; early July is a better action time.

Virgo Saturn is back in its home sign of Capricorn and Sun is in Taurus until May 21; Uranus is also there for several months — Earth signs rule! Good news for earthy Virgo, it makes May the month to get your affairs in order and begin new projects with May 15’s New Moon. Inspired partnerships or meeting new people that deepen your perspective on life reach defining moments May 19–29. Guru Mercury enters your career sign at Full Moon May 30, which means the pace of life gets much busier through June.

Capricorn In May you can do a lot when change planet Uranus begins earthy harmonies with Saturn in Capricorn for several months. Don’t be afraid to try something new. From May 15’s New Moon to May 25, others will be receptive and supportive of your ideas. However, May 16 & 19 and June 6, be prepared to be challenged. June 20–23 is the next opportunity period, but late June is challenging. June 28’s Full Moon in Capricorn may seem to demand a decision but you’ll think more clearly and be less reactive if you wait for early July.

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April 28–May 20 is earthy, with practical knowhow, strategic moves and ideal conditions. Your Cancer security urge expresses itself now, beautifying a treasured something, happily nurturing those you love or future planning. Venus in Cancer sweetens May 19–Jun 14. However, May 26 & Jun 6–9 could be exceptions via confrontation with others. Sun enters Cancer Jun 21, marking winter solstice. In your element now, move cautiously through late June and July rewards you.

Libra Sun begins a new cycle on May 21 and your restlessness goes into overdrive, meaning travel, exciting learning and teaching experiences. At the same time ruling planet Venus is nudging you into changes re home, family and vocation. Yet Jun 6–8 & 14–16, problems are likely related to those changes, so move slowly. Waxing Moon energy and a less sensitive Venus carry you forward from June 19 and solutions start to take shape Jun 20, 21. However, Jun 23–30 will require a very patient, conciliatory approach.

Aquarius As February to late July is your karmic eclipse period, timely action and consolidation are helpful during easier times, namely May 3–6, 19–20, 23–25 & 29–30. All but the first date fall within the waxing Moon with Full Moon in your networking sign, May 30. June follows by boosting the spirit of enquiry and Air sign energy Jun 2–6, 13 & 16. Late June is more challenging: Jun 27 begins a rare two-month cycle, with energetic Mars retrograde in Aquarius, warning against overextending yourself in late June/July.

With May 15’s New Moon, worldly and personal roles start a new cycle. You are a fixed sign with fixed agendas but surrender now to serendipity and late May will open doors. May 19–25, Jupiter and Neptune open hearts, helpful for home and family life through to late August. May 31–Jun 6 is consolidation time, setting you up for Jun 14’s New Moon. Don’t make plans that could be too exhausting for late June, July.

Scorpio As Jupiter in Scorpio is your champion for most of the year, any challenges for Jupiter mean a lot. So, while May is a month of ease and opportunity, May 9, 23 & 26 require clear decisions about how you deal with others. Beware being overly proud or autocratic in a Jupiter year. The unique link-up of Jupiter and Neptune occurs again now, linking late May to the events and opportunities of early December. Consolidate these now and in early June. This way, you call out the best in people, injecting confidence in shared projects.

Pisces May is the month for adventures. Short forays outside your usual comfort zone — a healing retreat, say — are good choices. Rich in earthy energy bringing practical results, this is a productive time with the right adventure. From mid-May, a waxing Moon and a reinvention cycle, courtesy of Uranus, make you hungry for stimulating conversations, ideas that question taken-forgranted views. While June is bumpier and challenging, that need is still met in interesting ways, particularly around Jun 21’s solstice.

Sagittarius Expanded intuition and spiritual perception come courtesy of Jupiter, complemented by Neptune with an emotionally satisfying home and family cycle May 13–Jun 6. Meanwhile, May 19–25 & Jun 2–6 expand your clarity of vision. Saturn could disrupt financial expectations late May but careful planning can create balance. Your ability to call on instinctual wisdom is most important around Full Moon in Sagittarius on May 30, Jun 7 & Jun 23–27. Hunches can protect you from bad advice in late June.

Aries Many planets accent your finances in May, making it a profitable month. Yet May 7 & 16 warn against bad decisions. Whatever happens around midMay when Mars and Uranus clash, act fast to reduce any chaos that comes into your life. Containment and order will protect against regrets in Aug/Sep. Enjoy the sociable energies of June that include a strong family theme, courtesy of Venus. A group event that demands preparation time now will require patience and focus when Mars enters its rare retro phase Jun 27–late Aug.

column REAL LIFE EXPERIENCE

Life interrupted “Natural therapies have opened my mind to new ways of understanding and experiencing my life.” Words TEISHA ROSE

n 1997, my life changed forever. As a healthy 22-year-old, I was diagnosed with multiple sclerosis, a condition of the central nervous system affecting the brain, spinal cord and optic nerves. According to the doctor there was no cure and how MS would affect my functioning, the frequency of relapses and level of impairment were all unknown. My first episode of immobility was confusing. For the first time ever, I experienced the disconnect between mind and body. At work in an office with all eyes on me, my mind knew I needed to walk but my legs were unresponsive. My foot dragged. I tripped, holding on to anything I could to make it back to my desk. From this moment, my life was dominated by my condition. Everything I did or didn’t do was because of MS, whether experiencing a relapse, recovering from a relapse or envisaging the next period of dysfunction. I was filled with fear and frustration. MS made living the life I’d created difficult and my dreams for the future seemed impossible. My career, my inner-city lifestyle, even plans for overseas adventures all assumed good health. But that was no longer a given. As the relapses became more frequent and aggressive I became more and more despondent. I was at a loss as to how to stop the avalanche of poor health. All I could manage was to tweak my existing life. I wasn’t willing to compromise my corporate career, so I withdrew socially to conserve energy and hopefully prevent another relapse. It didn’t work. I was merely reacting to symptoms and, a few years after being diagnosed, I had a massive relapse. This meant months in hospital, initially bedbound then confined to a wheelchair. I was petrified I would never walk again. Eventually, I regained mobility and “walked” out of hospital determined never to return. I decided my health and wellbeing could no longer be an added extra; instead, somehow, they needed to be central to all aspects of my life. For me, this shift was instigated by exploring natural therapies. Meeting people with different approaches to wellbeing challenged my existing frame of reference — the filter I’ve always used

to understand health, wellbeing and life. The perfect example was my first experience with intuitive healing, which encouraged me to embrace the unknown. My logical and rational mind couldn’t make sense of what was happening. I couldn’t see the energy or chakras or where the blockages were. I didn’t understand how the practitioner received messages about past lives, insights into childhood experiences or visions about my future. In my existing framework, it didn’t make sense, yet it felt right. I knew these sessions were providing clarity I’d never experienced before. I learnt to stay grounded and became aware of the flow of energy through my body. I also become increasing intuitive, tuning in to what my higher self was saying, which in turn enriched my life. I don’t write as an expert on a particular natural therapy. I’ve tried intuitive healing, kinesiology, Psych-K, The Body Code, neuro-physiotherapy, osteopathy, myotherapy, Feldenkrais, Chinese medicine and acupuncture, mindfulness meditation and various diets. For me it has been the learnings I’ve taken from all of my experiences that continue to improve my overall being — physically, emotionally and spiritually. My learnings from natural therapies include these benefits: Being present. When diagnosed, my mind raced ahead. I feared that walking sticks and wheelchairs would be my future. Learning the importance of staying in the now, I no longer envisage every possible catastrophe. What’s the point of worrying when it may never

come to fruition? And if it does, I’m now confident that I’ve gained insights to ensure that I will not only cope but grow through the experience. Quietening the mind. Staying calm in the midst of uncertainty is invaluable. A quiet mind has made it easier to follow my heart, be aware of energy and signs around me and make decisions that feel right — feeling rather than thinking my way through life. Embracing difference. My life path is different from what I had envisaged but embracing that difference has been freeing. It has also given me the confidence to explore new approaches to wellbeing without worrying about what others may think. People may question the validity of some natural therapies but that doesn’t mean my experiences aren’t valid and right for my journey. Focusing on self. After my diagnosis, my focus was external, researching and learning about MS. However, such thinking didn’t acknowledge the impact I could have on my prognosis. Knowing that my response to MS will define my life experience has been the motivation I needed to continue working on myself. Taking time to focus on myself isn’t selfish; it’s necessary. Being proactive. I’d always been reactive in my health and wellbeing. If sick or injured, I’d go “get fixed” then continue until the next interruption. I no longer sit and wait for another relapse but keep mind and body healthy with massage, exercise, meditation, clean eating and osteopath appointments. It has been 20 years since my diagnosis. My life is unrecognisable, with changes in my career and relationships, overseas adventures and a sea change. Although at times I struggle with walking long distances, the relapses have stopped. I feel good. I feel healthy. And I am genuinely excited about my future. MS has become a vehicle for selfdiscovery. Although I continue to be guided by a neurologist, natural therapies have opened my mind to new ways of understanding and experiencing my life. This has undoubtedly improved my overall wellbeing and created opportunities I never dreamt of when diagnosed with MS.

wellbeing.com.au | 143

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Create a thriving retreat, wellness centre, B&B, restaurant or licensed hotel from this historic building, which includes: • 17 large rooms • A newly carpeted upstairs with open plan living area • Plenty of water with tanks, a bore and a large dam • 10 beautiful acres, a large shed and yards set up for animals • A barn that could be easily converted into a spa and sauna, with welcoming rustic country feel • All in a great location; less than 1hr from Yass, 11⁄2hrs from Canberra and 31⁄2hrs from Sydney, conveniently close to Wyangala Dam, Cowra and Young.

The possibilities are endless — this place is definitely worth the visit. For more information, photos or to arrange an inspection, please contact Jane on 0439 115 869 or email jane.mohr68@gmail.com Offers over $400,000 to be considered.

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Companionship n 1 the fellowship existing among companions 2 the good feeling that comes from being with someone else

Ph Ph ho otog ograp gra rap aphy hy G Get e ty Ima mage ma ges ess e

Companionship means something different to everyone. You might find companionship on your morning walk, discussing the ways of the world with your closest friends. Or you might feel a sense of companionship at your local cafe when the barista calls you by your first name. Companionship could be felt with a furry, fourlegged friend or after a phonecall with a relative who lives far away. To others, companionship might come after some 30 years of marriage: a familiar smile and welcome silence at the dinner table. Companionship involves more than just somebody being there physically; it’s about wanting them to be there. If you or someone you know could benefit from a companion right now, pick up the phone. You never know how important that conversation could be.

community YOUR WELLNESS GUIDE

What´s on April/May APRIL 21

APRIL 22

MAY

Tamworth, NSW Taste Tamworth Festival destinationtamworth.com.au

Earth Day earthday.org

Global Mindful in May (sign up by May 1 to participate) mindfulinmay.org

AU Crohn’s & Colitis Awareness Month crohnsandcolitis.com.au

MAY 5–6

MAY 11–13

MAY 14

MAY 13–19

Melbourne, AU ACNEM Conference: Mastering the Integrated Approach conference.acnem.org

Sydney, AU Mindd International Forum 2018 mindd.org/mif18

AU Mother’s Day Classic Walk or Run mothersdayclassic.com.au

AU Food Allergy Week foodallergyaware.com.au

MAY 15

MAY 17–19

MAY 17–20

MAY 18–20

Global International Day of Families un.org/en/events/familyday

Sydney, AU Dietitians Association of Australia National Conference daa2018.com.au

Noosa, QLD Noosa Food & Wine Festival noosafoodandwine.com.au

Sydney, AU Australian Acupuncture & Chinese Medicine Annual Conference acupuncture.org.au

MAY 19

MAY 24–27

MAY 26

MAY 27–28

Global World IBD Day worldibdday.org

Sydney, NSW MindBodySpirit Festival mbsfestival.com.au

AU National Sorry Day

Waikato, NZ New Zealand Association of Medical Herbalists Conference nzamh.org.nz

Photography The Whole Daily

Our #inspo

@itsdayslikethese taking a moment of stillness with our latest issue, WellBeing #172.

Right: Our recent trip to country Victoria left us in awe of the sunsets and starry night sky. Truly magical.

Left: We’re desperate to get a WellBeing office puppy! Look how adorable this guy is.

Assistant editor Kate recently made the move to Byron Bay and we’re sure she’s spending her working hours surfing the Pass!

158 | wellbeing.com.au

May/June/July MAY 31

JUNE 1–3

JUNE 5

JUNE 8

Global World No-Tobacco Day who.int/tobacco/wntd

Melbourne, VIC The Good Food & Wine Show goodfoodshow.com.au/melbourne

Global World Environment Day worldenvironmentday.global

Global World Oceans Day worldoceansday.org

JUNE 8–11

JULY 23–24

MAY 5-6

Bellingen, NSW Bellingen Readers & Writers Festival bellingenwritersfestival.com.au

Melbourne, VIC MindBodySpirit Festival mbsfestival.com.au

Italy 8th Traditional Medicine & Acupuncture Conference traditionalmedicine.allied academies.com

Grampians, Vic Grampians Grape Escape grampiansgrapeescape.com.au

Assistant editor Kate hiked Minyon Falls in Byron Bay, watching in awe as the sunlight danced rainbows across the shimmering water.

Illustration Tams at Soul Stories: soul-stories.com Photography Sol + Co

Notes

wellbeing.com.au | 159

TERRY ROBSON KERRY BOYNE Assistant Editor KATE DUNCAN +61 2 9887 0320 Designer RACHEL HENDERSON Editor-in-Chief

Managing Editor

National Business Development Sales Manager

NIA LLEWELYN +61 2 9887 0369 Queensland Advertising Consultant

REGAN HUDSON +61 411 424 356 Victorian Advertising Manager

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Publisher

PREMA PERERA JANICE WILLIAMS Chief Financial Oﬃcer VICKY MAHADEVA Associate Publisher EMMA PERERA Finance & Administration Manager JAMES PERERA Creative Director KATE PODGER Editorial & Production Manager ANASTASIA CASEY Marketing & Acquisitions Manager CHELSEA PETERS Subscription Enquiries: 1300 303 414 Circulation Enquiries to our Sydney Head Oﬃce: +61 2 9805 0399 Chairman/CEO Publisher

*Recommended retail price ISSN 0812-8220 Copyright © Universal Magazines MMXVIII ACN 003 026 944 universalmagazines.com.au IMPORTANT: This magazine is intended as a reference volume only, not as a medical manual. While the information is based on material provided by researchers, the magazine does not presume to give medical advice. Be sure to consult your physician before beginning any therapeutic program.

160 | wellbeing.com.au

Pho h tog grap r hy Getty tty Ima mages ges

WellBeing issue 174 is published by Universal WellBeing Pty Ltd, Unit 5, 6-8 Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch. Editorial advice is non-specific and readers are advised to seek professional advice for personal problems. Individual replies to readers’ letters by consulting editors are not possible. The opinions expressed by individual writers in WellBeing are not necessarily those of the publishers. This book is copyright. Apart from any fair dealing for the purpose of private study, research, criticism or review as permitted under the Copyright Act, no part may be reproduced by any process without written permission. Enquiries should be addressed to the publishers. The publishers believe all the information supplied in this book to be correct at the time of printing. They are not, however, in a position to make a guarantee to this effect and accept no liability in the event of any information proving inaccurate. Prices, addresses and phone numbers were, after investigation and to the best of our knowledge and belief, up to date at the time of printing, but the shifting sands of time may change them in some cases. It is not possible for the publishers to ensure that advertisements which appear in this publication comply with the Trade Practices Act, 1974. The responsibility must therefore be on the person, company or advertising agency submitting the advertisements for publication. While every endeavour has been made to ensure complete accuracy, the publishers cannot be held responsible for any errors or omissions. This magazine is printed on paper that comes from a mill that satisfies the requirements of ISO 14001.

â&#x20AC;&#x153;The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.â&#x20AC;? ~ Joseph Campbell

wellbeing.com.au | 161

Wellness work

f you could be a better version of yourself, what would you be? Take out a notebook and pen and start writing everything that comes to your mind. Writer’s block? Unsure on how to answer? Let’s begin by looking at the language of virtue and value. Virtue, by definition, is moral excellence. It’s an honest habit that generally results in the gaining or maintaining of your values. Virtues are certain qualities or characteristics you have. We’ve touched on values here before but, as a refresher, your values represent the truth of who you are. They reflect what matters to you, what you stand for and what gives you a sense of purpose. Your values are principles that guide your behaviour in both professional and personal realms, providing a blueprint for living that reflects your essence. Still lost as to what your virtues are? Ask someone close to you, either a loved one or a friend, what qualities they admire in you. They are most likely your virtues. How do they differ from your values, I hear you ask. Well, we know that virtues are the innate good qualities of people; the characteristics or behaviours of human beings. But virtues do not define collective culture. This is where virtues and values differ. Values reflect what is acceptable in terms of culture but virtues reflect individual human characteristics. In simpler terms, if values are the goal, virtues are the way to get there. Let’s dive deeper into a few common virtues, shall we? Perhaps we’ll discover places that need a little work. The ability to listen is a virtue. Listening is more than just being quiet and waiting for your turn to speak; it starts well before words are spoken, before questions begin to be asked. Good listening happens with an invitation. Then it develops into an awareness that you’re not there just listening to the words, waiting for the pause in conversation; you’re there being present as a human being. Another virtue is acceptance; the ability to embrace life on its own terms. Acceptance allows us to bend without breaking in the face of life’s tests. Acceptance has been found to be an effective strategy for lasting happiness. The ability to forgive — now, that’s a powerful virtue. Forgiveness as a virtue means overlooking mistakes, either yours or someone else’s, and being willing to move forward with a clean slate. Forgiving others frees us from resentment and is part of a positive change. The sooner you can find forgiveness in an unpleasant scenario, the sooner you’ll be free from the situation. Krista Tippet, award-winning broadcaster and author, says, “Virtues are the tools that help you pin aspiration to action because they’re practices; they join intention and presence.” The more we recognise the potential impact that practising certain virtues can have on our lives, the more our lives open to new possibilities. With this deeper understanding comes greater joy and fulfilment from our lives. So your homework for this month is to discover your virtues: the behaviours and characteristics you’re working on within yourself. Closely watch yourself — with compassion and kindness — and build up the list we began with. We’d love to know how you get on with this practice. Share with us the efforts you’re making to define your virtues, via Facebook, Instagram, Twitter, email or snail mail. We’ll cheer you on — and print our favourite stories in Your Say.

162 | wellbeing.com.au

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