Wellbeing Guide Issue 176 by WellBeing Course Guide

INSPIRED LIVING

time to reset YOGA FOR THE FULL MOON CREATE SPACE IN YOUR MIND MANAGE EXPECTATIONS ANCIENT EGYPTIAN WISDOM

Colour therapy The tao of tea Blue tansy Improve your posture Prebiotics & probiotics Indian vegetarian cuisine Victoriaâ&#x20AC;&#x2122;s Shipwreck Coast Gardening for good health

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ISSN: 0812 - 8220

Issue 176 AUS $12.00* NZ $12.00 (Both incl GST)

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Intention

n 1 a thing intended; an aim or plan 2 a determination to act in a certain way You’ve no doubt heard the word “intention” if you’ve been to a yoga class. The teacher often encourages you to set an intention at the beginning of your practice. It’s used as an anchor for you to return to, not only when things are going well, but more importantly when they’re not. It’s also why people encourage you to remember why you started something when the going gets tough. It’s not always smooth sailing and motivation and willpower can only get you so far. An intention can be something tangible, like waking up at 6am to go for a run before work. It can also be a more intangible aim, like sending a loved one support, no matter how far away they are physically from you. Intentions are a force to be reckoned with. If you’re as open to receiving them as you are to giving them, they become powerful karmic bonds: you feel something in the air, allow it to caress you like a gentle breeze and then you channel that energy someplace else in whatever way you feel ﬁt. That is the cycle from receiving to giving. And the intention continues its voyage, sprinkling its receiver with stardust until another potent spell is cast. There’s just one catch. You are in control of your intentions, so be careful what you wish for.

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Perspective 1 n a mental view or prospect

Photography Getty Images

You may have no control over the wild, unpredictable world you live in, but you do have control over how you choose to live your life. How? We hear you ask. Through perspective. Think of perspective like owning a few pairs of glasses. You have your favourite sunnies: bright, positive and fun to wear. When you wear them, which is often, the world feels like sunshine. Then you have your reading glasses: a little more serious, sharp and direct. You reach for them when you need to be clear and focused. You have one last pair and, when you wear them, a heaviness begins to frame your outlook on life. This makes sense: the lenses are darker in colour, almost grey and foggy. You’re constantly switching between your diﬀerent-coloured shades — often without even realising it. What colour sunnies are you wearing now? The more you ask yourself that question, the sooner you’ll learn that every moment oﬀers an opportunity to reach into your handbag and choose a new lens for life.

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From the editor-in-chief

n the way to school one morning, totally unprompted, my younger daughter offered the thought, “I wish we didn’t have money.” “Why?” I asked, in full parental focus-on-getting-to-school-on-time mode. “Money can help us do things.” What I was thinking was, “It can help you go on that excursion for one thing, and it can help pay your dance fees.” Daughter, though, was in no mood to deal with my myopic thoughts; she was in expansive mode. She returned to her theme. “No, I mean everybody. If we all didn’t have money, then a farmer could give people things that he grows and they could give him something in return. People do silly things for money. It would be nicer if we all didn’t have money.” Buckled up, hair in a neat ponytail, resplendent in green and gold uniform, her backpack at her feet, she was talking about a share economy. It’s the kind of thing we talk about in WellBeing a lot. Somehow, the clarity of a nine-year-old mind sees as a matter of course what we have to develop into “theories” as adults. On the money topic, though, I did respond to her that I don’t think money is bad. After all, before we developed currency, humans fought over who could live under the tree with the biggest canopy. Birds fight over territories. Ants fight over breadcrumbs. It’s the way of things that creatures compete over, and behave aggressively in pursuit of, resources. As we chatted about it, though, light began to dawn and I admitted that there is something about money that is different. Money is an idea. It’s a representation of wealth rather than an actual possession or thing of value. You can’t eat a $2 coin (without some uncomfortable consequences). You can’t build a wall out of $10 notes. As a psychological representation of wealth, however, money facilitates the great misunderstanding of human existence, which is that external things will make you happy. Since it is just an idea, money lets you ruminate on that mistaken belief, distort it, magnify it and make it mentally real in perhaps a way that no tangible wealth can. The happiness-generating limits of a new pair of shoes are clear and tangible, but with money those boundaries become fuzzy. Remind yourself that every problem you think could be solved by money actually won’t be. Relentlessly acknowledge that nothing you can acquire will solve the problems of your life. Refuse to engage in the delusion that the acquisition of things, or experiences, will make you happy. In that refusal you create a gap that was previously filled by such illusions. I’m not suggesting you should cultivate poverty, far from it, but release your attachment to money and wealth and into the gap created, I suspect, will flow something far more valuable.

Terry Robson EDITOR-IN-CHIEF

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Contents Community 12

143

158

162

Your Say WellBeing readers tell us what’s on their minds. Road Test We spend three days celebrating womanhood at the Byron Yoga Centre and find our inner rhythm. Holistic Journey David Johnston, managing director of Weleda Australia, shares the vision founder Rudolf Steiner had for the long-lived skincare brand. Art for Art’s Sake Lisa Dunbar Solas uses watercolour and pen to create artwork that illustrates the nature of happiness. Real Life Experience An unexpected holiday glitch turned Susan Hinchey’s life upside-down for the better, giving her a new lease on life. What’s On What’s coming up for you, plus what’s inspiring us. Wellness Work We explore the silent force known as your intuition, as well as the myriad ways it helps to support you.

Beauty, Food & Health 14

The Pulse Read about the gut-brain connection, inflammation and more in our medical news section.

OUR SECTIONS:

Community

Supplement Chromium is renowned for its role in sugar metabolism, but it also reduces inflammation and enhances immunity. Healing Food Kefir is a fermented milk drink that originates from the Caucasus and Tibet and has been consumed in Russia and Central Asia for centuries. Today, research is showing its abundant health benefits. The Dao of Tea You might identify with tea as just a social beverage, but the Chinese concept of Cha Dao explores what really goes into your steaming pot of leaves. Blue Tansy A little flower native to Morocco is making a big mark on the natural skincare world, with its deep-blue hue and skinsoothing properties. Power up with Prebiotics & Probiotics Pete Evans shares his favourite recipes that utilise prebiotic ingredients, as well as some to create powerful (and easy!) probiotic foods. Egyptian Medicinal Wisdom Ancient Egypt houses more than just Cleopatra’s bathing secrets, with much of today’s

Beauty

Food

modern medicine inspired by its rich history. 104 Learning to Dance in the Rain Dealing with dementia can be tricky, but there are ways to support those affected by the disease through love, compassion, kindness and a little creativity. 126 Recipes: The Indian Vegetarian Cookbook Pushpesh Pant showcases the unique ways vegetables feature in Indian cuisine, inspiring you to create simple dishes the whole family will love.

Body, Mind & Spirit 16 Lifelines

Read about song success, puppies, your sense of smell and more in our body and soul section. 30 What’s in a Colour? From revealing your personality to influencing your mood, there really is more to colour than meets the eye. 48 Magic of Mastication You do it several hundred times a day, but are you aware of the psychological benefits of chewing? 54 Posture Perfect The power of posture can shape how you breathe and expend energy as well as affect the functioning of your organs and enhance your overall wellbeing.

Health

Body

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118

Planet & Travel

60 Great Expectations

124

Self-awareness is a powerful tool to help you notice the expectations you have of yourself, your relationships and the rest of the world. Thinkers & Doers: Melissa Ambrosini Using the hard-won lessons of her own life, Melissa Ambrosini can help you think about the outmoded values and mistaken beliefs you may have inherited from your parents — and cast them off. Creating Spacious Minds Cultivating space in your mind can be conducive to more energy, creativity, productivity and calm. Yogi’s Guide to the Full Moon These nourishing yogic practices will help you tap into the New Moon’s soothing energy as well as rejuvenate and restore your mind-body connection. Counter Culture Find out what’s new in books and film.

Home, Parenting & Relationships Growing Good Health According to garden therapy, a longer and leaner life is right under your feet. All you need to do is step outside. 108 Best Foot Forward A baby’s first step is often the big milestone, but taking care of your baby’s feet is just as important for their footprints to make a mark. 90

Mind

Spirit

112

118

Green Beat Read about giraffes, global trends in freshwater and more in our environmental news section. Special Report: Climate Change The urgency of global warming requires a response from us. Here’s what we can do to save our planet. Cities for People The design of our cities is of vital importance for the people who live there as well as for the future of the planet. Victoria’s Shipwreck Coast Victoria’s coastline has just as much flora, fauna and striking sights off the beaten path. Treasured Island A South Georgian expedition grounds you back to basics and supercharges you with humility and childlike wonder.

Every issue 128 Health Source Natural health products from our advertisers. 130 Beauty Source Products that care for your skin naturally. 131 Food Source Healthy food products from our advertisers. 132 Education Focus News from our natural health educators, this issue: Australian Institute of Professional Coaches.

Home

Parenting

134 Natural Beauty Carla Oates talks about that “pregnancy glow”, as well as the other ways pregnancy affects your skin. 135 Quick Kitchen Lee Holmes shares some delicious recipes for your very own wellness feast. 136 The Conscious Life Alexx Stuart offers 10 quick things you can do to increase your toxin-reducing, eco-conscious, wholefood-loving mojo. 137 Digging In Jackie French reveals everything you need to know about the mediaeval herb of splendour, orris root. 138 Pet Care Karen Goldrick discusses the best ways to support your pet with kidney disease. 140 Ageing Well Michael Elstein takes us through the ins and outs of small intestinal bacterial overgrowth. 141 Clinical Casebook Karen Bridgman talks about a case of Crohn’s disease, which is part of a group of autoimmune inflammatory bowel diseases. 142 Stargazing Christine Broadbent reveals the planetary influences for September and October, 2018. 146 WellBeing Resource Guide A directory of holistic products and services.

Relationships

Planet

Travel

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community YOUR SAY

From the editor

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

Connected and calm I’ve always enjoyed savouring your beautiful magazine at the library or at a friend’s home. I don’t have much money and put off subscribing to WellBeing for a few years, but I’ve now subscribed after contemplating how your magazine calms me no matter what else is going on in my busy life. I also feel connected with the other readers through your magazine. Thank you.

y sister and I have always had our tattoos done together. It’s a ritual of sorts. But a few months ago, my beloved big sis decided to throw a curveball and travelled down the ink path solo. I was initially very confused by the fact she wanted to shake up our enjoyable experience together for something arguably more painful and isolating. But when she explained that she just needed to do this one on her own, I was able to let go of the “breaking” I associated with our ritual so I could, instead, focus my attention on her experience — more closely, the intention behind her choice of this experience. By honouring her needs and tuning in to the depths of her intuition, she followed through, undertaking her solo tattoo experience with undeniable authenticity. In hindsight, I was so proud of her for trusting herself. She had chosen the path with more discomfort and uncertainty and, as a result, more growth and satisfaction. While she was physically beside me while I got my most recent tattoo, it was a very different experience with her as a spectator as opposed to another participant. And, contrary to my expectations, I was the calmest I have ever been as a very experienced artist inserted black ink into punctures in my skin. This experience showed me that the rigidity of routines can be as much of a blessing as it can be a curse. Rituals are a beautiful thing to share with others but if something deep within you feels like it’s time for a shake-up, then that’s a message worth responding to. If there’s an underlying theme in this issue of WellBeing, it’s about supporting those near and dear to you. So if that means letting go of an expectation, a habit or a pre-conceived view you’re holding onto for dear life, then I invite you to let go, embrace the discomfort and see how the uncertainty of the experience unfolds. My meditation teacher described a similar concept recently: if you’re deeply attached to something you value, whether it’s a possession, habit or regimen, there’s often a fear that if you “let go” of it, you’ll lose it. But if you change your relationship to the thing of value by loving it while also staying open to new possibilities, you won’t lose the precious thing of value — you’ll just release any grasping and suffering that's associated with it. What’s left is a capacity to let go, which co-exists with an ability to hold lovingly. Ally McManus EDITOR

Elizabeth Brawn

I never do this (I’m usually a silent praiser), however I feel compelled to express my gratitude to WellBeing for validating my life choices. I am a fit and fierce 45-year-old vegan, mother, wife and Earth lover. I have only just recently learned that self-love is not selfish, and your beautiful mag confirms this for me. My husband and I are excited about climbing to Mount Everest Base Camp in September and last night we were giggling and asking ourselves, “What could possibly beat that kind of

trek?!” Your "Mountain High" story in issue #174 about the gorilla trekking conservation experience in Uganda answered this for us. Life isn’t just aboutt self-care, great music, loving and being loved. We also need a goal — something that gets us out of bed in the morning no matter how big or small! Thank you, WellBeing, for showing me the way. Wen Lodge-Burnet

WellBeing for life Believe it or not, I have only just begun reading your magazine. I am so impressed I don’t know why it isn’t in

parenting

OD REWILDING MOTHERHO

Wild whisperings

but it doesn’t mean ble for your children — shed. mean you have to be responsi ent in life have to be extingui Becoming a parent does ur, happiness and excitem that your own wild behavio Words GEORDIE BULL

to begin, For more ideas on how me ... the quiet or Something nagged at visit melissaambrosini.com hen I became a mother knew there .org. whisper of my body, who gatherthewomen.com I stopped jumping off I had never been was a better way, a way what would it bridges and climbing tall shown. A question formed: Awaken your sexuality move To d? trees. My world became easy to let your look like to rewild motherhoo As a busy mum it’s so and natural state of being holiday, but it’s sleep times, healthy snacks more a extended an towards on go libido I planned for The answers with a sexuality managing screen time. as a woman and mother? worth reviving it. Women awaited their the way I natural energy, my children and eagerly formed have since shaped of their own exude a wild, born, I loved them that and the rest of my births. After they were so take the time to approach motherhood health and wellbeing, to retain the out. feel sexy. deeply but I also wanted I invite you to try them explore what makes you that made me feel life. start: wild aspects of myself Here are some ideas to alive. and notice happy and excited to be circle body a Create Check in with your the woman who In my heart I was still when engaging in sexual part of, or create, a supportive Be good feels what walked and of doesn’t feel travelled the world alone circle. The experience activity. Also notice what de Santiago. women’s richer when it’s across Spain on the Camino why you do it. Stop motherhood is so much good and ask yourself in s under wraps I kept my wild inclination with other supportive women don’t feel good for you that shared things and doing nappies and integrity. fully present as I went about changing an environment of honesty — it’s all about becoming .I a few of sexual self. obsessing over sleep schedules died See if you can gather together and inhabiting your true in me (sans kids) that degrades thought that the adventurer your closest female friends Avoid mainstream porn because I for a good soul s that with the birth of my children once or twice a month women. There are alternative a plane to Europe begin. draw on the could no longer board session. Let the wildness respect both sexes and of an effective . or paint for hours. elements inspiration Some Kama Sutra for want for you feel I also believed I shouldn’t women’s circle are: Wear clothing that makes children, as if a safe anything more than my avoid overly tight, Talking bowls. They facilitate feminine and sexy and practices made and stories share to yearning for my creative mums space for uncomfortable garments. secret engaging in me a bad mother. My shameful listen to each other deeply. Devise a ritual before be both a ritual to begin mark the time was that I wished I could A blessing or spiritual sexual activity to clearly of my own. It took women’s circle put a special mother and a woman and end the session. My as sacred. Light a candle, wildness was a with sage and to relaxing me years to realise that begins with a smudging oil in the burner or listen cultivate in the all the practice state of mind that I could ends in a meditation where music. Make sex a spiritual hands. now. it’s hard when here and women present hold where possible. I know natural who are bursting The suppression of my kids and integrity. All women about Trust you’re worried to be a good understand the do your best and instincts in the quest part of the circle must through the door! Just feelings of that’s said. mother came with a price: confidentiality of everything have a sense of humour. The birth of my knitting or — you weaving, floor basket depression and anxiety. pelvic like your Crafts Check in with ng and, in the session or second child was empoweri drawing. These can anchor may need to learn to strengthen h labour, Try choosing childbirth the quiet hours of a home-birt and have a calming effect. relax these muscles after nature shining session. I glimpsed my animal sexual pleasure a different craft for each as they are integral to by the efficiency a plate of homethrough. I was amazed Ask everyone to bring comfort. this and but knowings to get of my body and all its made food. In my experience, it pays after the birth d cushions, there disappeare using and knowing Set up the space educated on female sexuality n on how to help you with the barrage of informatio cloths and nurturing colours. are many fascinating sites and discipline. natural of the sites to get to sleep train, breastfeed Light a candle in the middle on your journey. Two great my inability to get I felt weighed down by women’s circle. it all right.

that wild It took me years to realise in th mind that I could cultivate com and you started are kimanami. gettingnaked.com.au.

Know your body Photography Getty Images

Earth lover

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

t sy born to stop the unpleasan for atte their bodies crying out a While this is an essential ther option for some women, repr benefits to keeping your the organs and tuning in with regular basis. “is I’m now grateful to my my bo forcing me to listen to realis I heeded its message I and telling me to rest more m important decisions from facilitating deep healing.

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community YOUR SAY

It's in the doing

When have you relied on your intuition? How do you cultivate your intuition?

The writer of each letter WIN! published will win a gorgeous gift pack from Koh Living. Bring serenity into your home with an uplifting hand-poured candle, European-style Minikin™ lantern, a porcelain Buddha and a ceramic tray. Total value $105. For more, visit kohliving.com.au.

the school curriculum! I wished your magazine had crossed my path a lot earlier in life as I may have not gotten so lost. It’s taken me some time to find my niche in life but, finally, at the age of 42, I started studying naturopathy and now I’m proud to be running my own business. Studying naturopathy allowed me to heal my mental, emotional and physical issues. To keep my registration, I need continuous study and I can’t think of anything that would give me more joy than learning from WellBeing. I have read six of your early issues borrowed from our local library and my partner today bought me a two-year subscription. I can’t remember the last time I felt so excited about a gift, and it’s going to last for two years! I imagine reading WellBeing will be for life. I really look forward to the future issues and sharing them with loved ones and clients. Thank you, WellBeing, for being such an inspiration. Dawn Power

Spiritual spontaneity WellBeing is always such a calming and motivating read. I’m a soon-to-bepar parent (emotions haywire, belly bul bulging and mind often black) and the article "Wild Whisperings" in issue #174 really got me back on track. What fabulous ideas! d want to nurture my creative I do st streak, take more baths with ca candles, eat dinner outside and no lose or fall victim to the not la of “wildness” and spiritual lack sp spontaneity when this baby a arrives. I know this type of th thinking will resonate with s many other mums and so m mums-to-be.

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

was a state of years to realise that wildness the here and now. hat I could cultivate in t symptoms of born to stop the unpleasan for attention. their bodies crying out and healthy While this is an essential there are option for some women, reproductive benefits to keeping your them on a organs and tuning in with regular basis. “issue” for I’m now grateful to my my body. When forcing me to listen to realised it was I heeded its message I and make some telling me to rest more my wild heart, important decisions from facilitating deep healing.

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

Many times, my intuition has kept me safe from harm. It has navigated different pathways and highlighted different aspects in nature to keep me away from potential human threats that could have ended very differently had I not listened to that inner voice. I keep my intuition intact by utilising it daily like a muscle. I do this by meditating, listening in, connecting to my surrounds and trusting that the inner voice speaks the truth. Caterina Morrison

The last time I relied on my intuition was six months ago. I had seen five doctors who all told me I was suffering from “women’s problems” and sent me away with pills and potions. My intuition was telling me it was more. I was ready to give up, but I kept going. Sure enough, after the sixth doctor, my intuition was correct. I had a 6-kilogram tumour (34cm) that had grown on my uterus. The tumour was so large that it had gone gangrenous in the centre. Within a month, I was in surgery having a hysterectomy and tumour removal. Luckily, on leaving the hospital I found out the tumour was benign. If it wasn’t for my intuition and my determination, the story could have ended a lot differently. I cultivated my intuition through mindfulness — being aware of my body, knowing when things changed and knowing how I felt each day. If it wasn’t for this I may not have pushed myself to see more doctors. Thankfully, I did and I’m here today to tell my story. @onelife_by_loren.m

Intuition is always there; a silent force working hard to direct us in the right direction in order to make the right choices and be our best selves. The problem is it’s not until you go against it that you realise your “gut instinct” was right all along. I learned the hard way (in my relationships and career) to listen to

my intuition, spending years of my life ﬁghting and working hard at things that were making me unhappy. The moment I stopped and just did what felt right (not what society, people or my obsession with perfection told me were right), my life started to take shape. Leaving an emotionally unhealthy relationship years after my intuition told me to has freed me up to focus on self-care and creating a healthier, kinder relationship with myself. Taking the leap to quit a job that was causing unhealthy levels of stress, years after my intuition told me to, opened the door to a new dream career for me. I now know that intuition is a force not to be ignored. Go with your gut — it won’t let you down! @kristy_evans84

I’m a scientist and, as such, ruled by logic and fact. Many years ago I learned to read tarot cards as a tool to teach me to let go of the logic and get in touch with my intuition. I only used them for myself as a guide. About ﬁve years ago I started reading for strangers and what a revelation! The feeling I get of just knowing I’m on the right track is exhilarating. I always tell people the cards are only ever a guide; free will is always ours to exercise. For myself, when I have decisions to make or situations to decipher, I’ve learned to quieten the mind and listen to the intuition. Inevitably, the answer appears. @burton1838

Following my intuition when my baby girl was sick with what was diagnosed as a fever saved her life and changed the course of her life and ours. The fever turned out to be meningitis and she had a stroke. It was managed and she has recovered. From then on, I have had a very grateful relationship with my intuition. The body knows. @creativeyou_arttherapy

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

As much as we pride ourselves on our high attention to detail, sometimes things slip through the cracks. “The beauty tree” article in WellBeing #174 was mistakenly attributed to another author. Our thanks go to the correct author, Carrol Baker. We would also like to acknowledge the factual errors in Jocelyn Pride's travel feature in #175 — namely, Arctic not Antarctic.

Ashlee Pearson A

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the pulse COMPILED BY TERRY ROBSON

Recent medical findings for a healthier body Eggcellent hearts Researchers from China and the UK set out to examine the associations between egg consumption and cardiovascular disease, ischaemic heart disease, major coronary events, haemorrhagic stroke and ischaemic stroke. They used data from 512,891 adults aged 30 to 79 from 10 diﬀerent geographical areas in China. The participants were recruited between 2004 and 2008 and asked about the frequency of their egg consumption. At the start of the study period, 13.1 per cent of participants reported daily consumption (usual amount 0.76 egg/day) and 9.1 per cent reported never or very rare consumption (usual amount 0.29 egg/day) of eggs. Analysis of the results showed that, compared with people not consuming eggs, daily egg consumption was associated with a lower risk of cardiovascular disease. Particularly, daily egg consumers (up to one egg/day) had a 26 per cent lower risk of haemorrhagic stroke. Your heart does love an egg. Source: Heart

The gut-brain connection New research has focused on the influence of gut microbes on two types of cells in the central nervous system: microglia and astrocytes. Microglia are part of the body’s immune system, responsible for scavenging the nervous system and getting rid of plaques, damaged cells and other materials that need to be cleared. However, microglia can also secrete compounds that damage the star-shaped brain cells known as astrocytes. This damage is thought to contribute to many neurologic diseases, including multiple sclerosis.

Researchers examined gut microbes and the influence of changes in diet in a mouse model of multiple sclerosis. They found that compounds resulting from the breakdown of the amino acid tryptophan in the gut can cross the blood-brain barrier, activating an anti-inflammatory pathway that limits neurodegeneration. The researchers also studied human multiple sclerosis brain samples, finding evidence of the same pathway. This could guide us towards new therapies for MS and other diseases.

A daily dose of baking soda may help reduce the inflammation of autoimmune diseases. It’s due to mesothelial cells, which line body cavities and cover the exterior of your organs to keep them from rubbing together. Mesothelial cells have fingers, called microvilli, that sense the environment and warn the organs they cover if there is an invader and an immune response is needed. Drinking a solution of baking soda (sodium bicarbonate) becomes a trigger for the stomach to make more acid to digest the next meal and for mesothelial cells sitting on the spleen to tell the organ that there’s no need for a protective immune response. In this study, after subjects drank water with baking soda for two weeks, the population of immune cells (or macrophages) in the spleen shifted from primarily those that promote inflammation to those that reduce it.

In a new review a panel of experts has examined studies that address the benefits of eating fish in reducing risk of heart disease. They also reviewed studies about mercury in fish. Mercury is found in most seafood but is prevalent in shark, swordfish, tilefish, king mackerel, bigeye tuna, marlin and orange roughy. The group concluded that, while mercury contamination may be linked to serious neurological problems in newborns, existing scientific research finds that mercury contamination does not have adverse effects on heart disease risk in adults and the benefits of eating fish substantially outweigh any risks associated with mercury contamination, especially if a variety of seafood is consumed. They recommend eating two 100g servings of non-fried fish every week. Emphasis should be placed on oily fish like salmon, mackerel, herring, lake trout, sardines or albacore tuna, all of which are high in omega-3 fatty acids.

Source: The Journal of Immunology

Source: Circulation

Source: Nature

Baking soda & inﬂammation

Photography Bigstock

Hearty fish

MEDIFACT: Middle-aged hearts. Is it too late in middle age to reap the benefits of increasing exercise? Research shows that increasing physical activity to recommended levels over as few as six years in middle age is associated with a significantly decreased risk of heart failure. Equally, as little as six years without physical activity in middle age is linked to an increased risk of heart failure. It’s never too late to start exercising and, what’s more, it’s vital.

14 | wellbeing.com.au

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Interesting slices of life Love hurts A fight with a spouse may end in hurt feelings but, for those with chronic conditions like arthritis or diabetes, those arguments may have physical repercussions as well. Researchers used data from two groups of subjects for the study. One group comprised 145 patients with osteoarthritis in the knee, plus their spouses. The other included 129 patients with type 2 diabetes and their spouses. Subjects kept daily diaries about their moods, how severe their symptoms were and whether their interactions with their spouse were positive or negative. Within both groups of participants, subjects were in a worse mood on days when they felt more tension than usual with their spouse, which in turn led to greater pain or severity of symptoms. This suggests that looking beyond the illness in treatment, to improve the overall quality of the peoples’ relationships, might have some impact on health. Source: Annals of Behavioral Medicine

Smell blinding

A researcher used a series of photographs of puppies at different ages, from the first weeks of life through young adulthood. Human subjects were asked to rank the puppies’ level of attractiveness in each photo. Results showed that the pups’ attractiveness was lowest at birth and increased to a maximum before 10 weeks of age before declining and then levelling off. Around seven or eight weeks of age — just as their mother is getting sick of them and is about to kick them out of the den to make their own way in life — is exactly when they are most attractive to human beings. This illustrates how dogs have evolved to rely on human care. Being able to connect with us, to find an emotional hook with us, is what actually makes dogs’ lives possible.

For this study subjects were asked to enter a room in which researchers had previously hidden coffee beans, so that it smelled strongly of coffee. In the room the participants performed one of two versions of a visual task, designed to place either high or low demands on attention. After leaving the room participants were asked to describe the room and then asked follow-up questions to determine whether or not they had noticed the smell. Those subjects whose attention was occupied by the more demanding task were 42.5 per cent less likely to notice the smell. The subjects were surprised when they returned to the room afterwards to discover the strong coffee smell, which they had previously missed. This is explained by the “perceptual load hypothesis”, which holds that people can only perceive sensory information until their capacity is full. In other words, you do have to stop ... to smell the roses.

Source: Anthrozoös

Source: Psychological Science

The age of puppy cuteness

Photography Getty Images

Songs that succeed Researchers analysed more than half a million songs released in Britain between 1985 and 2015 to understand the dynamics of song success, defined as making it into top music charts. They used machine learning techniques to predict the success of songs, first based on their acoustic features and then adding the “superstar” variable, achieving an 85 per cent prediction accuracy rate. It emerged that musicality is key to success, not just how much is spent on marketing, although an upbeat song by a known superstar does stand a better chance of recognition. Essentially successful songs exhibit their own distinct musical characteristics. They tend to be happier, more partylike and more relaxed as well as more likely to be sung by a woman — think songs like Shake it Off by Taylor Swift and All about That Bass by Meghan Trainor. Successful songs have a magic and that magic is, in part, quantifiable. Source: Royal Society Open Science

DID YOU KNOW? Human beds vs chimp beds. Researchers compared swabs taken from human beds and chimpanzee beds (made in treetops). The results showed that 35 per cent of the bacteria in human beds come from our own bodies: faecal, oral and skin bacteria. By contrast, in chimp beds there were almost no faecal, oral or skin bacteria. Who’s further up the evolutionary tree now? Source: Royal Society Open Science

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All the latest in environmental issues Giraffes surprise biologists yet again Giraffe populations have declined by 40 per cent in the last 30 years and there are now thought to be fewer than 98,000 individuals remaining in the wild. New research has highlighted how little we know about giraffe behaviour. It is accepted that group sizes of animals increase when there is a risk of predators, since larger group sizes reduce the risk of individuals being killed. These researchers investigated the grouping behaviour of giraffes. Habitat had some effect on group size, but the main effect on group size was in the behaviour of adult females, who were found to be in smaller groups when they had calves. This is contrary to another popular belief that female giraffes form large groups to communally care for their young. We can only conserve giraffe populations effectively if we properly understand their behaviour and ecology, which we are only just beginning to do. Source: Journal of Zoology

Organic weed control Weed management can be a tough challenge in organic cropping systems since growers don’t have herbicides in their weedcontrol arsenal. In a new study, researchers evaluated 18 years of weather data collected at a long-term, farming systems project site to determine which meteorological and management factors most influence weed abundance. They found that rain during late vegetative or early reproductive crop growth had a strong positive effect on crop competitiveness, which in turn had an indirect, negative effect on weed

There are only about 200 northern hairy-nosed wombats remaining, so being able to breed these animals may one day ensure the survival of the species. There has been no captive breeding of the northern hairy-nosed wombat because wombats are ornery critters with an aggressive temperament that makes them diﬃcult to work with. Hence behavioural studies to establish when they are ready to breed will be helpful. To do this, researchers have developed a way to map the reproductive cycle of the female wombat by measuring hormone levels in their urine. Through round-the-clock monitoring over multiple breeding cycles, they found that female wombats are more likely to bite the rumps of the males in precopulatory behaviour at the most fertile phase of their reproductive cycle. This behaviour could be used to identify when animals in captivity should be brought together for breeding because, for wombats, love really does bite you on the bum.

Researchers used 14 years of observations to track global trends in fresh water in 34 regions around the world. The aim was to distinguish shifts in terrestrial water storage caused by natural variability from trends related to climate change or human impacts such as pumping groundwater out of an aquifer faster than it is replenished. What emerged was a very distinctive pattern of the wetland areas of the world becoming wetter — those in high latitudes and the tropics — and the dry areas in between getting dryer. Embedded within the dry areas were multiple “hotspots” resulting from groundwater depletion. This fits with climate science predictions of what will happen with climate change. While water loss in some regions is clearly driven by warming climate, such as melting ice sheets and alpine glaciers, this change can’t be definitively blamed on climate change yet but it is certainly cause for concern.

Source: Reproduction, Fertility and Development

Source: Nature

cover. In addition, careful rotary hoeing can improve crop competitiveness by reducing and delaying weed emergence relative to the crop. Delayed planting allows time for destruction of early-emerging weeds and reduces extant weed populations. Diverse crop rotations can dampen and diversify weed populations and improve soil fertility. The researchers conclude that organic growers need flexible approaches to weed management that respond to shifting conditions and changes in weed populations. Source: Weed Science

Wombat love bites

Photography Bigstock & 123RF

Major shifts in global fresh water

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supplement CHROMIUM

Chromium: a magic mineral The mineral chromium is renowned for its role in sugar metabolism, but it also reduces inﬂammation and enhances immunity. Words DR KAREN BRIDGMAN

History In ancient times the bronze tips of the crossbows and swords of the Terracotta warriors in China (from 3rd century BCE) were tipped with a protective layer of chromium oxide, preventing oxidation. In 1761, a red crystalline form of chromium was discovered and used as a pigment. As human nutrients, it took until 1957 for it to be discovered, when an unknown factor was extracted from brewer’s yeast and shown to improve glucose management in rats. It was called glucose tolerance factor and is bound to nicotinic acid, glycine, cysteine and glutamic acid. Even today, no one has been able to confirm the exact structure, but it increases the effect of insulin action and restores normal glucose tolerance.

Where is it found? Chromium is distributed in foods in small quantities, but refining foods (eg grains or sugar) significantly depletes them of chromium. Stainless steel contains 11–30 per cent chromium, which can be leached from containers when acidic foods are stored or cooked in them (eg fruit).

Forms of supplementation In supplements, chromium comes as chromium picolinate — chromium (III) tris(picolinate), (picolinic acid being an endogenous metabolite of tryptophan metabolism), chromium polynicotinate and chromium chloride.

Therapeutic uses Blood sugar regulation Chromium is involved in the action of insulin for the utilisation of sugars, proteins and fats. Research on the effect of chromium on insulin management has shown it can reduce insulin resistance. Plasma chromium concentrations have been shown to be inversely associated with type 2 diabetes and pre-diabetes mellitus. Along with type 2 diabetes, supplementation with chromium picolinate has been shown to reduce insulin resistance, increase insulin sensitivity and reduce the risk of associated cardiovascular disease such as the atherosclerosis associated with diabetes. It may also reduce cholesterol and blood pressure levels. PCOS Women suffering from polycystic ovary syndrome will know a large factor in this condition is blood sugar abnormalities and insulin resistance. When chromium was supplemented, it was shown to decrease BMI scores, fasting insulin and free testosterone in these patients. Given over eight weeks to infertile women with PCOS, chromium supplementation (taken before IVF) had beneficial effects on glycaemic control as well as improving cardiometabolic risk factors and oxidative stress. Chromium plays a crucial role in glucose and fat metabolism and improves insulin sensitivity in the hypothalamus. This enhances hypothalamic function, leading to an increased synthesis of serotonin, norepinephrine, dopamine and

melatonin. Three pilot trials of chromium indicate an antidepressant effect in patients with unipolar depression when used as adjunctive or as a monotherapy. Chromium was also found to improve the mood disturbances associated with premenstrual syndrome. When combined with DHA (omega-3 fatty acid) and boron, studies of rats on a high-fat (toxic) diet showed that chromium enhanced neuroprotection and improved neurological functions, protecting the brain from oxidative and inflammatory damage caused by the diet. Anti-inflammatory Chromium has been found to reduce the inflammatory marker C-reactive protein (CRP). This is also a marker for cardiovascular disease. Rat studies showed a reduction in inflammatory atherosclerosis related to hyperglycaemia when supplemented with chromium. Immune system Animal studies have indicated that chromium may improve immune function by increasing immunoglobulins and specific immune responses — improving T and B lymphocytes, macrophages and cytokine production.

Taking chromium Typical doses of chromium picolinate in supplements range from 50 to 400 mcg/ day. Chromium picolinate shows improved absorption over dietary chromium. No consistent, frequent adverse events were evident from the human data for trivalent chromium, although most of the human studies did not check adverse effects of chromium picolinate that might manifest after long-term consumption. Chromium chloride appears even less likely to generate any oxidative damage and may be safer long term. Chromium (VI) is very toxic if breathed in or contacts the skin and causes lung cancer, nasal irritation, nasal ulceration, hypersensitivity reactions and contact dermatitis. Common occupations where this is a hazard are in the chrome-plating, stainless-steel and pigment industries. Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney.

Photography Bigstock

hromium is a chemical element — the 22nd most abundant element in Earth’s crust. The colour of rubies and emeralds comes from a trace of chromium. Chromium is used extensively in various industries (stainless-steel manufacture, the tanning industry, among others) and it’s an important nutrient present in the human diet and in human tissues. It’s a transition element and even as a supplement is found in various forms. Trivalent chromium Cr (III) is the most stable form in biological systems and the most abundant in the food supply. It has magnetic properties and has affinities with iron, manganese and zinc.

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healing food KEFIR

Kefir: grains that aren’t grains Kefir is a fermented milk drink that originates from the Caucasus and Tibet and has been a food in Russia and Central Asia for centuries. Today, research is showing its beneficial effects on health. Words DR KAREN BRIDGMAN

Nutrition The nutritional composition of kefir varies according to the milk, the microbiological composition of the grains used, the time/ temperature of fermentation and storage conditions. It contains vitamins including the B group (including B12), and A, C, D and E. Calcium, potassium, phosphorus, sodium, copper, zinc, molybdenum and manganese are also found in kefir. Along with these are essential amino acids and conjugated linoleic acid in amounts similar to those in the milk in which it was fermented. Kefir contains a complex and highly variable community of lactic acid bacteria and yeasts. Lactobacillus species are always predominant but the quantity and variety can vary between batches and the type of milk used. Kefir also contains a beneficial polysaccharide, kefiran (a glucose-galactose compound), which is synthesised by the lactobacilli present. During fermentation the lactose is broken down (mainly to lactic acid). Also formed are pyruvic acid, acetic acid, acetoin, citric acid and amino acids. Ethanol is also produced and kefir can be as high as 1–2 per cent alcohol.

Therapeutic uses

Keﬁr vs yoghurt Kefir and yoghurt both contain the nutrients from the milk in which they are fermented. They have a slightly sour taste and can contain live probiotic cultures. Kefir has a thinner consistency and it contains about three times the level of live probiotic cultures than yoghurt. To make kefir, milk is fermented with the SCOBY (symbiotic culture of bacteria and yeasts) — a mix of 20–30 types of probiotic bacteria and yeasts; most yoghurts are made using only a few. A higher probiotic count confers greater health benefits for the digestive and immune systems.

Preparation In a glass or plastic container, 2–10 per cent kefir starter grains are added directly to milk, agitated regularly to mix and left to ferment (in the dark) for about 24 hours at 25–30°C. The better-quality milks produce a better-quality product — organic raw milk is ideal. The fermented milk is then strained off the grains and they are added to a fresh batch of milk to repeat the process. If left to ferment for several days, a secondary fermentation occurs whereby the level of B vitamins rises and it becomes increasingly sour. The shelf life of unrefrigerated kefir is up to 30 days. Kefir can also be grown in water and sugar or in water and dried fruit or juice, ginger beer, coconut water or other sugary liquids. It can also be grown on soy milk, coconut milk or rice milk but may cease growing if the medium does not contain all the growth factors necessary for its survival.

While most research on kefir is focused on in vitro or animal studies, clinical trials are confirming the benefits in humans. Digestive system Kefir is anti-microbial to pathogens such as E. coli, listeria and salmonella in the gut. It assists in the assimilation of cholesterol by absorbing 40–84 per cent of the cholesterol content of foods. Kefir also has the ability to remove carcinogenic compounds from food and it improves the gut mucosal immunity. Fatty liver & metabolic syndrome There has been substantial research on the effects of high-fructose corn syrup in the development of fatty liver disease and metabolic syndrome. Kefir can improve the symptoms of NAFLD (nonalcoholic fatty liver disease), including bodyweight, energy intake, inflammatory reactions and fatty liver in high-fructose corn syrup-induced fatty liver. This is promising for clinical research. Cardiovascular Regular consumption of kefir reduces high blood pressure and tachycardia while lowering blood cholesterol. Cancer Research has shown that kefir has great potential for cancer prevention and treatment, with the polysaccharide and peptide components inhibiting proliferation of and inducing apoptosis in tumour cells. This appears to be most effective in colorectal, breast and lung cancers and lymphoblastic leukemias. Immune system Kefir has an immunomodulatory activity, improving immunity by stimulating antibody production and increasing natural killer cell activity. Its antiinflammatory activity reduces allergies, asthma and eczema. Bone metabolism Kefir improves bone metabolism in osteoporotic patients. In a clinical trial bone density increased with six months of kefir ingestion. As a healthy fermented food, kefir is recommended for all ages. Dr Karen Bridgman is a holistic practitioner at Australian Biologics, Sydney.

Photography Bigstock

efir is produced from white “grains” formed from a specific and complex mix of lactic acid bacteria and yeasts living in a symbiotic relationship. These “grains” are inoculated into milk — mainly cow, goat or sheep milk. Traditionally, kefir was made in goatskin bags hung near a doorway where the bag would be knocked by those passing through; which would help keep the milk and kefir grains well mixed. It’s known by many names, including “Prophet’s millet”, as it’s said the Prophet Mohammed gave the grains to a tribe as a symbol of eternal life. Modern studies have shown regular consumption of kefir is associated with improved digestion, improved tolerance of lactose, as well as cholesterollowering and blood-pressure-lowering effects. It also regulates blood sugar and is antibacterial, anti-inflammatory, antioxidant and anti-cancer; it reduces allergies and eczema and is healing.

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N O U R I S H I N G

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Y O U

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road test WOMEN’S WELLNESS RETREAT

Rites of passage After three days celebrating womanhood at the Byron Yoga Centre, we ﬁnd our inner rhythm to move ﬁercely and gracefully through rites of passage. Words KATE DUNCAN

ow have you celebrated traditions? What rites of passage are you preparing for? What initiations are awaiting you? These questions are on the spiral rune card I have just drawn from a tarot deck. It’s a Sunday afternoon and I’m sitting in a circle with 12 other women. I can hear the rain falling softly on the metal roof and I’m mesmerised by the sunlight dancing across the curtains. I take a deep breath in, noticing a subtle smoky aroma join the top of the breath. I smile and look around, feeling a profound sense of connection to the women around me, who, just three days ago, were complete strangers. Turning inwards, I close my eyes and begin to reflect on the journey I’ve been on. I arrive at Byron Yoga Centre on Friday afternoon. Aurora Knight, one of the facilitators for the women’s wellness retreat, leads me to my room. Tucked away near the garden, my front porch is surrounded by gigantic sunflowers and banana trees. My room is spacious and cosy, and the bathroom has a clean compostable toilet and solar-heated shower. The retreat starts with an opening circle and Tabata Ogilvie, the wife of founder John Ogilvie, invites us to share why we’re here. I listen as a mother and daughter reveal they’re here to reconnect with each other; a few ladies are experiencing stress and anxiety and need time away from kids, work and life commitments; some are eager to get back into yoga and meditation and others need some clarity and “me time”. I share that I’ve recently moved to Byron Bay and was looking for ways to transition into my new life here. I want to shift any sticky, stagnant stress that might have calcified in my body after nine years of living in Sydney. I know ... A lot to get through in just three days! As Tabata shares her intentions for the retreat, I am instantly drawn to her; she’s soft and honest, yet zealous and wise. She assures me I’ll be safe and supported throughout the entire retreat experience and I trust her immediately.

As I drift into sleep, I see that my entire life experience is a process of initiation. Afterwards, I flow through a gentle restorative yoga practice focusing on twisting poses, before filling my tummy with a scrumptious vegetarian curry. At 7pm, we meet back at the yoga shala wearing the clothes that make us feel the “most feminine”. Admiring all the beautiful textures, colours, florals and prints, I patiently wait for my turn to enter the surprise Tabata and Aurora have created. I walk through a layer of palo santo and sage smoke and take a deep breath in. The whole room is lit with a beautiful deep ruby-red colour and it becomes obvious that I’m in a “red tent” — my first red tent experience. Tabata explains that red tents were set up all over the world as sacred places for women to retreat to and honour their bodies through menstruation and childbirth. Leading us through a meditation for the womb, my mind drifts towards the idea of rites of passage and I explore how they mark transitions from one point to another on a continuous unfolding spiral of time. After yoga nidra, I float back to my room with newfound respect and love for my body. I feel empowered to acknowledge and initiate the significant transitions in my life still to come, such as motherhood, menopause and

everything else in between. As I drift into sleep, I see that my entire life experience is a process of initiation; a sequence of unique moments marking myself as a woman of this world. I wake up early for the optional 6.45am yoga class with Aurora. I notice a deep kindness and compassion streaming from her eyes and I enjoy the way she guides me through a slow flow. With a warm bowl of kitchiri for breakfast and an extra dollop of ghee, I settle in for a day of activities: a women’s health workshop, a chakrabalancing yoga class, a yin yoga class and an Ayurvedic massage. After another flavoursome vegetarian dinner, Emma Lees, a sound healer, guides us gently through a sacred sound journey. With the hypnotic hums of her of crystal bowl and other sonic delights, I dive deep into the delicious vibrational qualities of sound and energy healing. On Sunday, I miss the morning yoga practice, opting for a sleep-in instead. After breakfast, Tabata asks us to write all the things we want to let go of on a piece of paper. My list is long and intentional. As I write, I feel my physical, emotional and mental sheath begin to unravel until they’re just words on a page, no longer connected to me. One by one, we walk in a spiral motion towards a centre point that contains a rose. My eyes begin to well up with tears and a feeling of solidarity beams from my heart. Recognising the significance of the moment and knowing that I must hold space, I follow the women outside. The rhythm of the beating medicine drum leads me to the fire and, once I’m there, I burn my piece of paper with the fiercest of intention; the words no longer belong to my story. Instantaneously, I feel the need to celebrate this moment of initiation and intense cellular release. The writer was a guest of Byron Yoga Centre. To find out more, visit byronyoga.com. Kate Duncan is the assistant editor of WellBeing.

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holistic journey WELEDA

Working with nature David Johnston, managing director of Weleda Australia, shares the vision founder Rudolf Steiner had for the long-standing skincare brand. Rudolf Steiner founded Weleda in the 1920s. What was his initial vision for creating an organic skincare range? Rudolf Steiner was a philosopher who viewed the human body, mind and spirit holistically. He believed that natural ingredients provide what a body needs to be vibrant and healthy. Austrian-born Steiner worked alongside Ita Wegman, a Dutch doctor, and Oskar Schmiedel, a German pharmacist. Together, they developed pharmaceutical products using a concept that has formed Weleda’s product philosophy to this day: that medicine should provide crucial stimulus for the body’s own healing powers. The revolutionary idea preempted what complementary medical research proves today: healing can indeed be brought about by holistically formulated products using natural ingredients from plant materials that stimulate the body to heal itself. The organic skincare was introduced later to complement the healing process of patients who were suffering from the side-effects of their illnesses. Products such as Rosemary Hair Tonic (now known as Revitalising Hair Tonic) were developed by Rudolf Steiner himself to assist patients with dry and itchy scalps as a result of their ill-health. Skin Food was formulated in 1926 as a whole-body moisturiser for skin that needs extra nourishment and to this day is one of our most popular and versatile products. Please share how biodynamic farming, an approach developed by Steiner, is used in the creation of your products. The principles of biodynamic farming were developed by Steiner, the founder of Weleda. This method of farming embraces a holistic view of nature: it is by definition organic, but it also involves biodiversity and, what might come as a surprise to some, astronomy. Steiner had the foresight to recognise that conventional farming practices were going to use far too many chemicals that would provide a short-term lift to crops but rob the soil of vitality, reduce biodiversity and ultimately drain the nutrients from what was once a healthy soil structure.

Weleda Global Garden Ambassador Lauren Doolan

It’s about working with nature, not against it, and making the most of the land with minimal impact. Biodynamic gardening takes the basic principles of organic farming a step further by adding minerals and herbs that activate the soil and establish a healthy biodiversity. Plants are grown and harvested in accordance with the lunar cycles; for example, the best days for harvesting, planting and sowing are in accordance with whether the moon is in the ascendant (when a plant’s sap rises) or descendant (when the vitality is in the roots). Weleda spends a lot of time working with our partners and teaching them about biodynamics and all the aspects that go with it so they can spread this knowledge even further — for our future and a healthy planet. Where do you source your ingredients? Weleda is unique in that we grow many ingredients in our own herb gardens or source ingredients through our Fairtrade farming partnerships around the world. We have direct relationships with our growers rather than just buying on the open market, and this enables confidence in all aspects of growing and harvesting to ensure the highest vitality in each ingredient. Weleda takes care not just to conserve the environment, but also to ensure considerate treatment of employees, suppliers and partners. We focus on establishing long-term relationships with named producers who offer fair wages, support women and respect the balance between work and family.

What sustainable practices does Weleda adhere to? With an expected increase in the world’s population, from 7 to 9 billion by 2050, the demand for diminishing natural resources is growing. According to the anthroposophic ideas of Steiner, we must do our best to support adequate living for everyone today without compromising the needs of future generations. We strive to achieve this by protecting and respecting our environment and its biodiversity, by treating and remunerating employees, partners and communities fairly, and by building an ethical economy which creates value. Our environmental commitment ranges from issues of biodiversity, through procurement of raw materials, use of natural resources and sustainable packaging, to water and waste reduction and the reduction of greenhouse gas emissions. What are your three top tips for caring for our skin? 1. Reduce your exposure to chemicals wherever possible: in your food, in your home environment and in other aspects of your life. Don’t use products with chemicals on your skin if you can avoid it. 2. Avoid excess stress and get lots of sensible exercise and rest. In other words, stay healthy and enjoy life. 3. Hydrate your body, not only by drinking water but also by feeding your skin and maintaining a healthy oil balance. Get into a good routine and maintain it. Please tell us about the Weleda Global Garden project? We recently opened our doors and invited customers on a journey through the Weleda world via our Global Garden project. Melbourne-based blogger Lauren Doolan was named the Weleda Global Garden Ambassador after a challenging selection process. Over three months, she travelled to various Weleda countries to experience everything Weleda. The journey is documented on the Global Garden blog and we invite everyone to take a look behind the scenes at Weleda. For more, visit weleda.com.au and weledaglobalgarden.com.

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art for artâ&#x20AC;&#x2122;s sake LISA DUNBAR SOLAS

WellBeing gives space to the creative souls in our community

F Lisa Dunbar Solas T: +61 478 059 550 E: drdunbarsolas@ancientexplorer.com.au W: ancientexplorer.com.au

or me, creating art serves as a portal into the state of bliss. I first began to paint in my late teens after I inherited my grandfatherâ&#x20AC;&#x2122;s oil and acrylic paints. Not long after, I discovered watercolour and became enchanted by its magical properties. My love affair with this medium has endured for more than 15 years. My art is inspired by my connection with nature and also my experiences in the Central Andes, where I have been working as an archaeologist. A common theme of my creations is Pachamama,

Mother Earth. In modern Andean art, Pachamama is often depicted as an anthropomorphic dome-shaped mountain. While living in Peru several years ago, I was blessed to learn about the ways Peruvians demonstrate their love and respect for the Earth through ceremony. These experiences transformed my life by helping me deepen my own connection with nature. My own interpretation of Pachamama is stylised and miniaturised. Her form is inspired by one of my greatest treasures, a Peruvian ceramic figurine, given to me by my sister. Because Pachamama is the origin of all things and therefore is everywhere, I depict her in all aspects of nature. Pachamama and the Pods of Happiness is an artwork about the nature of happiness. In this painting, the goddess is radiant, illuminated by a sunflower, a symbol of warmth and joy. I often use this flower to represent the Sun. With Pachamama are two pods of happiness and these represent the potential to cultivate joy. Essentially, this painting serves to remind me that happiness is a choice: I experience this state when I choose to go within, nurture myself and enjoy life.

Pachamama and the Pods of Happiness 15Ă&#x2014;15cm, watercolour and pen on 300gsm paper

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@umco.com.au.

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What’s in a colour? Pigments are powerful. From revealing your personality to inﬂuencing your mood, there really is more to colour than meets the eye. Words SONIA ZADRO

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ould the colours you love say something about the kind of person you are? Can colour affect you emotionally and could you even harness a colour to promote your wellbeing? Science and ancient wisdom suggest that colour can indeed influence your mood and reveal your personality, as well as heal your mind, body and soul. In every moment you are bombarded by a plethora of seven million colours, as this is how many shades of colour your eyes are able to distinguish. This electromagnetic light hits the retina of your eye and is interpreted by your brain as colour. When you see a blue object, you actually see an object absorbing all the colours of the spectrum except blue, which is reflected back to you. There are 120 million rods in your eyes to perceive various shades of black, grey and white while a further 6 million rods perceive colour and detail. You might not be affected by the electromagnetic energy of colour in the extreme way you are affected by say, radiation waves, but it still has a powerful effect on you. Research suggests even non-seeing people respond physiologically to colour in a similar way to sighted people. Once a colour has registered in your brain, research says it affects your mood, productivity at work and how you feel. Even the colours you favour say something about the kind of person you are.

Along with suggesting the type of person you are, colour has even been able to predict your career with surprising accuracy. evolutionary perspective when you think of blood or fire as signs of danger. We also associate red with anger and sex and it has the effect of increasing the testosterone of the wearer. It can make a team more likely to win a game of sport and one study showed that when the same women wore red and blue they were perceived as more attractive in red. Red can also help solve problems when urgent fixes are needed. While red may help with solving problems quickly, blue assists with brainstorming and creativity, where one

Colour therapy Perhaps the simplest way to use colour is to trust your own intuition. Ask yourself, “What colour feels good to me right now?” Then vividly imagine this colour gently washing through your body, soaking deeply into your cells, muscles, blood and DNA. Breathe this colour through your heart. Your intuition often knows what you need emotionally, so go with it and don’t overanalyse. Alternatively, identify a quality you need in this moment such as peace, courage, focus or joy. Then ask yourself what colour you associate with this quality, such as peace with sky blue or joy with yellow. Then imagine this colour, along with the quality it represents, moving through your body as described.

Photography Getty Images

Colour and mood The notion that colour affects your mood is embedded in our language. We use terms like “feeling blue”, “seeing red”, “green with envy” or “viewing things through rose-coloured glasses”. The meaning you attribute to colour is also culturally influenced. For example, yellow can represent courage in Japan, mourning in Burma, wisdom in Buddhism and royalty in China. In the book Your True Colors, Catherine Shovlin outlines findings from experiments looking at the effects of colours on you emotionally and these are outlined below. Red increases your heart rate and physical reactions to prepare you for flight or fight; it’s the colour your eyes first see. This all makes sense from an

has to carefully think through an entire process to the end. It makes sense that you need a calming colour like blue for this kind of thinking. Green appears to be a colour we are hardwired to respond to positively, inducing calm, acceptance and wellbeing. From an evolutionary standpoint, this makes sense given areas of green suggest the presence of water, plants and animals to eat. Other studies have also found that green has a calming effect during exercise and reduces anxiety over phobias. Working in a blue-green office produces a more positive mood than working in a red-and-white office. Plants

in hospitals and even those visible outside a window have been shown to improve recovery. This may be because green promotes relaxation, which improves immunity. One study found when patients were able to see trees through their window after surgery instead of a wall they stayed in hospital for approximately one day less and used weaker painkillers. Finally, orange is found to have an energising effect, suggested to stimulate appetite, while yellow increases endocrine activity, heightening emotional reactions.

What does your choice of colour say about you? Research from the University of Westminster and Dewey Sadka’s findings in his book The Dewey Color System suggest the colours you are drawn to say a lot about the kind of person you are. They also suggest that your personality reflects a combination of many colour preferences. People who love red are active, adventurous, energetic, assertive, rebellious, uncontrolled, happy, restless, aggressive, risk-taking, intense and strong. They are drawn to leadership and are goal-oriented, determined and exciting people, but may have ego issues, be intolerant and lack compassion. Yellow lovers tend to be fun and cheerful. They are sociable, persuasive, goal-directed and outgoing and lean towards sales, marketing and management. Green lovers are peaceful, secure, relaxed, hopeful, caring and helping and are drawn to co-ordinating and teaching. Blue lovers value security, dignity, happiness and peace and have controlled emotions. They are also ideas-driven, analytical, cautious, committed and loyal. Purple lovers value excitement, power, dignity, depth and tension while those who love white value innocence, peace, hope and purity. They also avoid confrontation and are kind, patient, spiritual and idealistic. If you’re someone who favours black, you tend to value power, strength, mystery and wealth and may be anxious, sad, conservative and creative.

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Along with suggesting the type of person you are, colour has even been used to predict your career with surprising accuracy. The Color Career Indicator 4.1 is a computerised career questionnaire that uses your choice of colour to predict your career with 80 per cent accuracy. This was based on 16 years of cumulative research and a series of validation studies using a base sample of more than 770,000 people.

Colour for healing You could apply the above research findings on colour to help you in your everyday life. For example, if you want to feel energised and get things done quickly, you can visualise red to help speed up your heart rate and quicken your reactions. If you want to slow down and relax, you can imagine colours with shorter wavelengths like blue and green to soothe you. Another way to work with colour for healing is to apply knowledge of the Eastern system of chakras, which dates back to 1500 BCE and was especially prominent in tantric traditions of Hinduism, Buddhism and Jainism. Chakras are now widely understood and used in Western practices of yoga, meditation and other healing systems. There are seven main chakras or energy vortexes in the human body that provide a nexus for energy to flow into your body. They also represent areas of consciousness such as love, confidence or communication. It is believed that when a chakra is blocked so is the associated area of consciousness. This stunted flow of energy can physically affect the area of the body it is associated with. Each chakra is associated with a colour, and when this colour is used in meditation or healing it is thought to address the issues associated with the chakra. For instance, someone with communication issues would have problems with their throat chakra,

Barbara Ann Brennan’s theory of colours & chakras RED is grounding, strengthens your life force, will to live and manifests your desires and feels safe; it charges, protects and heals organs near the first base chakra located at the base of the spine. ORANGE charges sexual energy, assists immunity and ambition and heals the second sacral chakra located under the belly button and related organs. YELLOW gives mental clarity and appropriateness and helps organs of the third solar plexus chakra located under the breastbone, which relates to personal power and confidence. It’s why we use the term “yellow belly” for cowardice, which relates to this chakra. GREEN brings balance, fullness and a sense that all is well; it strengthens your capacity to give and receive love and heals the heart. It represents the fourth heart chakra and related organs. BLUE brings peace and quiet, truthful open communication; it promotes sensitivity and relates to the fifth throat chakra helping organs located here, such as the thyroid. DARK BLUE/INDIGO channels deep purpose, intuition, spiritual perception, ecstasy and connection to the deeper mysteries of life. It assists the sixth third-eye chakra located between the brows and nearby organs. WHITE assists sense of purity, spiritual expansion and spiritual oneness with all, reduces pain and is good for the brain. It relates to the seventh crown chakra of universal consciousness.

which is blue. Imagining blue running through your body and especially through the area of your throat should help you to speak your truth and open up communication. Barbara Ann Brennan is an American author, physicist, spiritual healer and teacher working in the field of energy healing and has been described as one of the most spiritually influential people

in the world. Brennan believes we have energy fields of electromagnetic colour, also known as auras and chakras, and using colour is vital to healing. She says that “colour is essential to health. We need all the colours in our auric fields. Since every disease is associated with the dysfunction of certain chakras and the dysfunctioning chakra needs to be nourished with the colour it is lacking, colour can be used for the treatment of different diseases.” Brennan believes that visualising each colour running through its related chakra can assist its balance and healing. She outlines the colours, their benefits and their related chakra in the breakout box. Another well-known practitioner passionate about colour is American psychic and life coach Dougall Fraser. Fraser senses what colours people need to work with to help them move forward in their lives. He also believes every colour has a shadow side. For example, he sees white as providing spiritual cleansing and clarity; however, its shadow is feeling overwhelmed by responsibility and having problems releasing clutter. If you are feeling overwhelmed and have a lot of clutter in your life, visualising white will help you declutter and gain clarity. Another example is how gold assists with goal setting, independence and higher thought. However, the shadow side of gold is selfishness, loneliness, trouble connecting with others emotionally and being too ego-driven. When using colour, Fraser suggests visualising a pulsating ball of light above your head in your colour of choice. Imagine it bursting like a sparkler and showering you in bright, radiant light, washing down through your head, throat, torso, arms and legs, going deep into the earth and grounding you. The famous Swiss psychiatrist Carl Gustav Jung once said, “Colours are the mother tongue of the subconscious.” In exploring both modern science and ancient wisdom, it seems like this adage holds a lot of truth. Sonia Zadro is a clinical psychologist and psychotherapist with more than 20 years of experience, as well as a freelance and ﬁction writer. See soniazadro.com for more information.

Photography Getty Images

COLOUR EFFECTS

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19/06/2018 11:10:18 AM

health TEA

The dao of tea You might identify with tea as a social beverage, but its lineage goes far beyond your local cafe’s brew. The Chinese concept of Cha Dao, which is steeped in history, rituals and healing, explores what really goes into your steaming infusion. Words MASCHA COETZEE

hen you’re feeling frazzled and run-down as a day unfolds, yearning for quiet and connection, do you ever find yourself reaching for a cup of tea? Have you ever pondered the mystery a bowl of tea holds, the calm, warmth and peace it brings into your day, miraculously gifting you exactly what you have been longing for? Lu Yu, the Sage of Tea, who was born in 733 CE and lived during the Tang Dynasty, referred to tea as “the sweetest dew of heaven”. In his renowned Classic of Tea (Cha Jing), the first known monograph on tea, he wrote: “Tea tempers the spirits and harmonises the mind, dispels lassitude and relieves fatigue, awakens thought and prevents drowsiness, lightens or refreshes the body, and clears the perceptive faculties.”

What is Cha Dao? Cha The Chinese word for tea is cha, and in Simplified Chinese the character ( ) comprises three parts. The top symbol represents a plant (or grass), the middle part indicates a person and the bottom radical depicts a tree. Among the several ways to look at the etymology of this character, both a person and a plant are involved in the formation of cha. This likely represents a connection, possibly harmony between a tree and a human, or epitomising tea as the plant provides a person with the

sense of being rooted and balanced. After water, tea is perhaps the oldest known drink to humankind and has been used as medicine for millennia. It’s the most consumed beverage in the world, with some sources saying more than 3 billion cups of tea are drunk daily. Tea comes from the leaves of the camellia plant, which can be a tree or a shrub. There are more than 250 species, with Camellia sinensis var. sinensis originating in Yunnan, China. It is one of the major species (yet not the only variety and sub-species) from which tea originates, resulting in leaves to harvest and process into white, yellow, green, oolong, red, black and puerh teas. Dao Dao philosophy honours the principles of balance, grace, quietude, mindfulness, simplicity and harmony with nature. This was outlined in the classic Chinese text Dao De Jing (also known by the ancient text Tao Te Ching, authored by sage Laozi [often spelled Lao Tzu] more than 2500 years ago). It consists of 81 verses that teach you how to live a life of balance, according to the laws of the universe, which Laozi called dao. Meaning “the way”, dao refers to the natural way of the universe unfolding, together with the way in which humans can live a life of balance and behave in accordance with the universal laws. Dao encompasses the whole of the universe. It gives birth to, nourishes, penetrates and flows through all things,

yet it is intangible, formless and cannot be measured or exhausted. Through following “the way” (dao), you are taught to recognise the sacredness of nature and that life (inclusive of yourself, animals, water, plants, mountains, soil, rivers and oceans) is interconnected and filled with qi, the essence of life itself. The relevant example in this instance is tea. Broken down, that is the qi of the mountain where the specific tea was grown, the wind, rain and soil that nourished the tea plant, the sun and moonlight the plant absorbed, the earth that provided clay for making the tea bowl and the pure spring water you collected to brew your tea. All these energies flow through you when you drink a bowl of tea. “In harmony with the tao, the sky is clear and spacious, the earth is solid and full, all creatures flourish together, content with the way they are, endlessly repeating themselves, endlessly renewed. When man interferes with the tao, the sky becomes filthy, the earth becomes depleted, the equilibrium crumbles, creatures become extinct.” From Verse 39, Tao Te Ching (translated by Stephen Mitchell)

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health TEA

as the father of Chinese medicine, named tea “the king of medicinal herbs”. A growing body of research supports the beneficial medicinal effects of regular tea drinking, concluding it may be effective in reducing post-stress cortisol levels, strengthening your immune system, improving memory and concentration, slowing ageing and boosting metabolism. As a powerful source of healthenhancing polyphenols (flavonoids and catechins), which have antioxidant and anti-inflammatory properties, tea is also linked to a lower risk of diabetes and cardiovascular disease, along with a reduction of free radicals and decreased risk of cancer. Stepping aside from the scientific findings and rational thinking, tea medicine is holistically integrative. It expands beyond human physiology, allowing for self-cultivation and purification of the heart, mind and body. “Tea is a plant medicine created by nature for humans. It is the avatar of love. It is a manifestation of Mother Earth’s care and concern for us, as she created the abundance of medicine, not just the physical medicine for our livers, stomachs and hearts, but also spiritual medicine to help us commune with our spirit and the Great Spirit,” explains Wu De.

The importance of ceremony

Photography Getty Images

Cha Dao — “the way of tea” Cha Dao, translated as “the way of tea”, is an ancient practice with a longstanding lineage of tea sages, masters and teachers. It integrates tea as a plant, a beverage and a tradition as well as a medicine for the body, mind and spirit, and with that a dao, passed from a teacher to a student. “The way of tea is the inherent essence of doing things as tea; it is about creating the way of life around tea because of love for the tea,” says Wu De, a teacher, Cha Dao practitioner and chajin (tea person). “To make a fine tea, you have to have the right weather conditions, and then the earth — the proper soil with the proper trees, minerals, insects and ecology — and then, of course, a human, the one to process tea and skilfully produce it. When

tea arrives at the door, it is a raw product that still needs to be cooked with a human skill [in order] to create the ceremony.” In Cha Dao, as Wu De adds, the brewing of tea is “in alignment with tea [nature] itself, as opposed to cultural impositions and morals we created over time [social rules formed in the human world].” Cha Dao is living life in a harmonious way with nature, respecting the lineage, slowing down when sitting for tea, meditating with tea, recognising the qi exchange as well as the sacred mystery that every bowl of tea offers.

Tea as medicine Tea has been used as medicine by healers long before it became a social beverage. Shen Nong, who is regarded

A ceremony is a sequence of acts of ritual significance. Having aroused from a multiplicity of human life experiences throughout generations, it is designed to connect humans to ancestral wisdom and their traditions. Throughout millennia, ceremonies have been used to bond communities, mark important events in people’s lives, express joy and sorrow, worship the sun and the moon, celebrate seasonal changes and cultures, as well as connect with the Spirit. When asked about the causes of our craving for spiritual connection and ceremonies, Wu De suggests it is the realisation that we have lost the connection to our lineage and profound ancestral teachings that provided us with the methods and rituals to live harmoniously with nature and nourish us physically, mentally and spiritually.

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Wu De: teacher & friend Wu De (born Aaron Daniel Fisher), who often calls himself a student of the leaf, is a teacher, author, ordained Zen monk and founder of Global Tea Hut magazine and Tea Sage Hut. Wu De leads tea workshops and seminars around the world and will be visiting Australia in early 2019. You can contact him on globalteahut@gmail.com or globalteahut.org.

“We have to redevelop the new cosmologies, rituals and ceremonies to connect to what we have forgotten,” continues the teacher. In many ways a ceremony can be looked at as a primal human need for survival. Through rituals passed from the lineages of past teachers, you can reconnect with the ancient teachings and re-establish a sense of belonging, as well as add meaning and depth into your life.

Tea ceremony The Simple Bowl Tea Ceremony is often taught by Wu De during his workshops to those wishing to commence a tea practice at home. You can discover for yourself how much depth, healing and peace this quiet ceremony can bring into your life. Wu De advises to begin your tea practice with a trial of drinking at least three bowls of tea every day for a week: “Put the tea in the bowl, add water and don’t worry about the method at this stage. The only rule is no multitasking — no phone, no music, no talking.” Trying this practice, even for as little as seven days, will require commitment because discipline is needed to experience tea medicine. Wu De advises, “Self-discipline is the only form of real self-love. If you really love yourself, [you can] discipline yourself enough that you have the power to make decisions that are good for you!” (And tea is!) As the simple ritual outlined above aims to assist you with the beginning of your ceremonial practice, it’s important to set an intention. The purpose is not to

Simple Bowl Tea Ceremony Ingredients: Sustainably produced organic loose-leaf tea (white, green, red, oolong, red, black or puerh tea) Water (spring water, if possible) A kettle with a heat source A bowl A quiet, clean space to prepare and drink your tea in 1. Put the loose-leaf tea into the bowl. 2. Pour hot water over the tea leaves. 3. Drink three or more bowls of tea sitting cross-legged or on a chair in silence and holding the bowl in both of your hands (use the same leaves for all your steepings). 4. Repeat the steps above for a week, setting aside 20–30 minutes for tea for the next six mornings.

learn the technical skills of tea brewing, nor to own the finest tea ware, but rather to focus on creating space for tea, quietude and connection to yourself and nature, allowing the tea to do the talking and the healing to begin to unravel. Do not let limited access to the rarest high-grade tea stop you from trying this tea practice. If the springs to gather your water are out of reach, filtered water will suffice. If you do not have a tea bowl in your possession, reach for a rice bowl instead! Bowl tea practice simply comprises heat, water and tea. It’s said to be the oldest way to prepare tea.

If this practice resonated deeply with you during your tea ceremony trial, and you would like to learn more about tea, brewing methods, qualities of tea, Cha Dao and its lineage, there are resources and information available. A great place to start is Global Tea Hut’s website, where you can get free online access to past issues of Global Tea Hut magazine. Founded by Wu De, it connects and educates tea lovers in more than 40 countries. Global Tea Hut offers translations of ancient texts on tea, interviews with modern tea experts and articles on tea processing, tea tradition, travelogues on tea-growing areas and Cha Dao. Every month the magazine arrives with a small gift to enhance your tea practice, as well as a tin of chemicalfree, sustainably produced tea. It introduces 12 organic teas to its subscribers every year. Wu De and his students also manage Tea Sage Hut, a donation-based tea and Zen centre in Miaoli, Taiwan, where they offer free 10-day courses. May the words of Zen scholar and author D T Suzuki inspire you further on your tea ceremony path: “Who would then deny that when I am sipping tea in my tearoom I am swallowing the whole universe with it and that this very moment of my lifting the bowl to my lips is eternity itself transcending time and space?” With gratitude to Wu De for his contribution and teachings. Mascha Coetzee is a practitioner of hatha yoga, yoga teacher, holistic nutrition assistant, linguist and tea enthusiast with a deep interest in Cha Dao practice. She integrates the wisdom of yoga, Ayurveda, Chinese medicine and modern research in her lifestyle and teaching. Mascha is based in Launceston, Tasmania.

Photography Global Tea Hut

Taking your tea beyond

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Pureharvest Quench Milks are one of a kind coconut based non-dairy milks made from good quality, simple natural ingredients. Available in Coles Supermarkets and leading health food stores Australia wide. For more information visit us at, pureharvest.com.au or connect with us on social media @pureharvest

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6/15/2018 2:14:20 PM

beauty BLUE TANSY

A little ďŹ&#x201A;ower native to Morocco is making a big mark on the natural skincare world, with its deep blue hue and skin-soothing properties. Words SHANNON DUNN

Photography Getty Images

F lower power

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beauty BLUE TANSY

eauty trends come and go. What is deemed the hottest ingredient one moment is soon surpassed by another that’s said to be even better. However, the latest star of the skincare industry, blue tansy (Tanacetum annuum), looks set to become a mainstay due to its ability to calm inflamed skin — and emotions. For the skin, its anti-microbial, antifungal and anti-allergenic properties are making it a go-to flower for those suffering from inflamed conditions such as eczema, dermatitis and psoriasis. For the emotions, blue tansy is, in fact, from the chamomile family (think Roman and German chamomile), so you can expect it to be calming; yet its sweet smell is also uplifting. Sometimes called “Moroccan chamomile” or “Moroccan tansy”, the essential oil extracted from it is at the centre of all the fuss. The steam distillation process, which extracts the revered oil from the plant’s leaves, yellow flowers and stems, produces a rich, cobalt blue.

That deep blue hue While chamazulene is an aromatic chemical compound that gives all chamomile oils their colours, the plant itself doesn’t contain it — it’s only formed through the steam distillation process, which is why the blue tansy plant isn’t actually blue. A sesquiterpene compound called matricin, found naturally in the aerial parts of chamomile plants, goes through a reaction when it’s in the presence of water vapour at high temperatures. The “reaction product” is chamazulene, resulting in the deep blue hue. Of all the chamomile essential oils, blue tansy boasts the most chamazulene, which, besides its colour, also gives the oil its touted skin-soothing properties. “However, remember that with great power comes responsibility,” says doTERRA essential oils managing scientist, Nicole Stevens. “There is so much chamazulene in blue tansy that the oil can actually stain skin and surfaces blue, so it must be used carefully.” Natural skincare formulator and celebrity favourite Josh Rosebrook agrees. “Blue tansy is an incredible,

therapeutic, skin-benefiting ingredient. It’s very healing for the skin in specific concentrations in a formula. Restraint by the formulator must be used,” he says. “Moroccan chamomile has a potent anti-inflammatory benefit that assists clearing eczema and psoriasis conditions, which are essentially inflammation. The aromatheraputic benefits are extremely healing.” Rosebrook, who uses the oil in his products, says blue tansy’s deep, complex herbaceous floral aroma instantly calms and soothes the nervous system, working double-duty for the skin while also helping to calm the emotions.

An essential oil trend In a quest to discover the next big antiageing and beautifying ingredient, it’s not surprising the attention has turned to yet another contender. However, according to Kindred Toxin Free Facials’ senior therapist and owner, Natalie Sellars, blue tansy’s time in the spotlight is also due to growing interest in the natural beauty industry — and because consumers are looking for something “unique” they haven’t seen before. “Ingredients like blue tansy are starting to be recognised as powerful, natural alternatives in products,” she says. “It has amazing soothing properties for inflamed skin conditions like dermatitis, but also as our skin becomes more prone to environmental stressors, this ingredient is a great one for helping support our skin daily.” For those who regularly suffer from blemishes and breakouts, it’s an oil to have at arm’s reach. The chamazulene’s antiinflammatory and calming abilities are excellent for acne-prone or sensitive skin.

Ancient beginnings While Morocco claims blue tansy as its own, it’s widely believed the ancient Greeks were the first to discover the many medicinal benefits of the plant. Meanwhile, Benedictine monks relied on it to expel intestinal worms. They also used it for fevers, digestive upsets, rheumatism and even to support the body through a measles outbreak. It has also been used to treat gout. In his 1964 book Poisonous Plants of the United States and Canada, John Merriam Kingsbury described how tansy was used in high doses to abort foetuses,

yet it’s also documented as an aid for those wanting to conceive and prevent miscarriages, according to Richard LeStrange’s A History of Herbal Plants. The Cherokee Indians used an infusion of the plant to treat backaches and tied it around their waist and placed it in their shoes to prevent miscarriages. It was also used to treat dizziness and weakness.

Know what you’re looking for While our ancestors did take tansy internally, there’s good reason to apply caution if you plan to follow suit. If taken internally, it has been found that toxic metabolites are produced as the oil is broken down in the liver and digestive tract. With various species in the tansy family, it’s important to know exactly what you’re looking for if you’re keen to bring blue tansy into your beauty routine, especially if you decided to buy the oil instead of formulated products that contain it. Many tansies contain a volatile oil, and, if you’re sensitive, topical use could result in contact dermatitis. Blue tansy, or Tanacetum annuum, is often confused with common tansy (Tanacetum vulgare), which contains thujone — best known as a chemical compound found in the spirit, absinthe. However, it does not include blue tansy’s skin-soothing chamazulene. Some less-than-ethical essential oil wholesalers have been known to adulterate the highly priced blue tansy with the much cheaper common tansy. However, it’s important to note that the latter does not have the signature rich blue hue. In his Essential Oil Safety textbook, Robert Tisserand warns against internal use. “Toxic signs produced by tansy oil poisoning include convulsions, irregular heartbeat, vomiting, rigid pupils, gastroenteritis, uterine bleeding, flushing, hepatitis, cramps, loss of consciousness and rapid breathing,” he writes. Blue Tansy essential oil use can also result in possible skin sensitivty. Always keep out of the reach of children. If you are pregnant, consult a qualified physician before using. Avoid contact with the eyes, inner ears and sensitive areas. It may also stain surfaces, fabrics and skin.

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beauty BLUE TANSY

A multi-purpose oil While blue tansy is undoubtedly a beauty must-have, it really is a multi-purpose oil says aromatherapist, health educator and founder of essential oil company Twenty8, Kim Morrison. The author of the bestselling aromatherapy book Like Chocolate for Women says it’s also one to keep in the medicine cabinet during allergy season, as it can help to neutralise histamine production. “It is one of the best oils to use in a footbath for fungal infections like athlete’s foot,” Morrison says. “It also has analgesic qualities and in a massage blend would make an excellent pain reliever for sciatica, backache, nerve inflammation and muscle spasms.” Used alongside healing oils like eucalyptus, pine and tea-tree, it can also help relieve respiratory conditions such as coughs, colds, flu and asthma, she adds. “Especially when used in a diffuser or in a good old-fashioned inhalation with the towel over the head. Just remember, like all essential oils, blue tansy should not be ingested or applied undiluted without advanced essential oil education or under the guidance of a qualified aromatherapy practitioner.” For the skin, Morrison recommends adding a “drop or two” of blue tansy to your favourite natural skincare product, or simply to a cold-pressed carrier oil such as coconut to help soothe and clear congested skin. “It has an incredible ability to reduce redness, itchiness and swelling with skin conditions like eczema and dermatitis,” she says.

Mind, body, spirit Just as the oil fosters skin healing, it also supports you emotionally and spiritually, says Jocelyn Oades, founder, healer and skincare expert at New Zealand eco sanctuary, Earth Spa. Known by some as the “oil of inspired action”, it’s an “enticing oil” that supports your desire to be responsible for your full potential, says Oades. “It acts as a catalyst when you need to make changes, and helps you follow through,” she says. “Because of its sweet, soft aroma, like the other chamomile oils it’s also relaxing and supports your body’s systems for emotional stability. “I love to use blue tansy on my lower back, or any area to soothe aches,” she adds. “Placing a drop on my hand and pressing on my neck and décolletage is a refreshing way to calm and regulate breathing, while feeling my passion for life. Because of the inspired action and motivation effect of this oil, I also love to rub it over my solar plexus.”

Blue tansy and Chinese medicine Known in Traditional Chinese Medicine (TCM) as a qi regulator, blue tansy is one of the best oils for treating conditions of general qi — the circulating life force at the basis of Chinese philosophy and medicine — constraint, says TCM practitioner, aromatherapist and educator, Peter Holmes. “[In this context the] body and mind are tense, reactive, irritable and tend to heat and immediately respond to stress in an injurious way. The result is systemic qi stagnation and constraint,” Holmes says. “Typical symptoms that can arise in this type of individual can be tension, pain, heat and hypersensitivity.” Allergies with acute inflammation, which in TCM are known as classic modern wind-heat conditions, stem from constrained qi. “No other oil comes close to blue tansy’s ability to address them,” Holmes says. “In atopic asthma from stress, where the liver qi invades the lung, causing it to accumulate instead of descend, blue tansy is excellent. Even without the support of other lung-qi descending oils such as hyssop and thyme.” He also says it can be used to treat unexplained psychosomatic aches and pains, as well as rheumatic or neuralgic pain. For hay fever, sinusitis and middle ear inflammations, Holmes recommends using blue tansy in steam inhalations, along with lavender

essential oil. “Headaches and sciatica will be relieved with it. Blue tansy is one of the best oils for depression with anxiety, or agitated forms of depression.”

Choosing your blue tansy While essential oil companies worldwide may market their blue tansy as the best to buy, it’s imperative to know whether the supplier is reputable and trusted, Sellars says. “I only use blue tansy products from aromatherapists and skincare chemists I trust. These practitioners have the skills to ascertain the quality of the oils and only work with the highest grade and quality ... similarly, do your research: there are several resources online that can help you find information on reputable blue tansy suppliers.” Oades also says it’s vital that blue tansy is sourced in its natural Moroccan environment. “It is harvested here to produce the highest-quality oil in its purest form. The importance of having the Certified Pure Therapeutic Grade certification is that the oil is grown, harvested and distilled with the indigenous people who know the growing cycle and conditions needed for the oil to be pure and unadulterated,” she says.

Dilution Blue tansy essential oil should not be used neat and should always be diluted with a carrier oil, advises Sellars. Dilution increases the amount of skin on which the oil is applied and absorbed, adds Stevens. “It also enhances absorption through dry skin and minimises possible sensitivities. It is never wrong to dilute oils, especially when using oils with a more potent chemistry,” Stevens adds. She says a good place to start when diluting oils is with a range of one drop of essential oil to between one and five drops of carrier oil.

Contraindications “If you are pregnant, you should always check with your doctor before using any products containing blue tansy. It can sometimes interfere with medications like antibiotics, antidepressants or antihistamines, so check with your GP,” Sellars says. Shannon Dunn is a journalist and eco beauty editor. Find out more at ecobeautyeditor.com or email her at shannon@ecobeautyeditor.com.

Photography Wellness Stock Shop

The soft aroma of blue tansy oil makes it a beautiful blend for aromatherapy to relax your muscles and calm your mind.

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AUSTRALIAN

CERTIFIED

organic

CORN

with live

probiotics

GLUTEN FREE WHOLE GRAINS NON GMO VEGETARIAN Available at Coles and all good independent supermarkets and health food stores.

www.bioliving.com.au Bioliving_FP.indd 1

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Gut-friendly greatness Probiotics and prebiotics are integral to good gut health. Play with culturing, fermenting and “good guy” bacteria in these culinary creations. Words PETE EVANS Photography MARK ROPER & WILLIAM MEPPEM

Kombucha

id you know you’ve got one to three kilograms of bacteria (that’s trillions of ‘em!) residing in your large intestine? Collectively known as the gut microbiome, these micro-organisms are central to every aspect of your health. Fibre from organic, plant-based foods plays a major role in nutrient absorption and gut and digestive health. Having the right amount of good gut bacteria is also known to reduce bowel inflammation, better regulate blood-sugar levels, lower cholesterol levels and even improve mood.

Prebiotics are soluble fermentable fibres that you’re unable to digest in your gut. They move into your intestines and act as food for probiotics, creating the environment that beneficial bacteria need to thrive. Probiotics are live microorganisms (bacteria and yeasts) that exist inside your gastrointestinal (GI) tract. They aid digestion. Including prebiotic- and probiotic-rich foods in your diet is a really effective way to achieve a healthier GI tract and digestive system because they work together to change the makeup of the GI

tract and how it functions. They achieve this by ensuring balance and diversity of intestinal bacteria, increasing the “good guy” bacteria, such as lactobacilli and bifidobacteria, in the body. Friendly bacteria thrive on indigestible fibre. Inulin, for example, is one type of water-soluble fibre found in onions, garlic, leeks and asparagus that helps nourish the beneficial bacteria in your gut. It can also promote better brain health and improve sleep quality and stress response. Research has shown that not only

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food PREBIOTICS & PROBIOTICS

do friendly bacteria grow and multiply when they metabolise prebiotic fibre but they also excrete substances beneficial to brain health. Dietary prebiotics are also proven to have a significant effect on rapid-eye-movement (REM) and non-rapid-eye-movement (NREM) sleep cycles, which means eating them may positively affect your sleep quality. As mentioned, well-known sources of prebiotics are raw garlic, raw and cooked onion, leeks and asparagus. You can also source them from tubers such as Jerusalem artichokes and jicama or dandelion greens. Research has shown that, to get the most benefit, prebiotics are best consumed raw. I like to add a bit of raw onion to my salads or combine some raw leek with sauerkraut to eat as a side dish. Some of my favourite sources of probiotics are coconut yoghurt, coconut water kefir, sauerkraut and fermented sauces and pickles. Kombucha, kimchi and miso are also excellent dietary sources. When I’ve got the balance of bacteria right, I start my day with a lot more sparkle in my eyes and pep in my step. I hope sharing this inspires you to find more prebiotic- and probiotic-rich food so you can enjoy the benefits of having lots of “good guys”. Cook with love and laughter, Pete

Kombucha Makes: 4L 250g (1 cup) organic coconut sugar, raw sugar or molasses 5 tsp organic loose-leaf black tea 250mL (1 cup) finished kombucha liquid (from a previous batch, a store-bought bottle or the liquid a SCOBY* comes in) 1 kombucha SCOBY Bring 750mL of filtered water to the boil in a stainless-steel saucepan. Add the coconut sugar or other sweetener and stir until dissolved. Remove from the heat and add the loose-leaf tea. Allow to cool. Pour the sweet tea through a fine plastic strainer into a 3.5-litre glass jar with a wide mouth (don’t use metal or plastic as these materials can damage the cultures in the SCOBY). Add the finished kombucha liquid and SCOBY to the jar, along with 2.45L of filtered water. Cover the top of your jar with cheesecloth and secure it with a rubber band. Leave for 1–3 weeks in a warm, dark place — aim for 18–28°C. On top of the fridge works well or, if you

Including prebiotic- and probiotic-rich foods in your diet is a really eﬀective way to achieve a healthier GI tract and digestive system because they work together to change the makeup of the GI tract and how it functions. live in a colder climate, you can use a heating mat like those used for seedlings. As your kombucha ferments, a new SCOBY will grow attached to the original one, to the width of your container. After a week, taste your kombucha to determine if it’s ready to drink. It should be fizzy and have a sweet and sour flavour with a slight hint of tea. If the mixture still tastes too sweet, leave it to ferment for a few more days. If you’re happy with the taste, use clean hands to remove the SCOBY and separate it from the new one. You will now have two SCOBYs, which you can use to make more kombucha (or give one to a friend). If you don’t want to make another batch of kombucha straight away, you can store the SCOBYs in a solution of sweetened tea on the bench. Don’t put them in the fridge or they will go into hibernation. Transfer the kombucha to sterilised glass bottles for storage, leaving about 1.5cm at the top of the bottles. Allow the bottled kombucha to sit at room temperature for a day or two to ferment a bit more and to build up carbonation, then refrigerate until ready to drink. The kombucha will last in the fridge for up to three months. Tip: You will need four 1L sterilised glass bottles to store your kombucha. To sterilise the bottles, wash them in very hot, soapy water and run them through your dishwasher. If you don’t have a dishwasher, boil the bottles in a large pot on the stove for 10 minutes, then place on a tray in a 150ºC oven for 10 minutes, or until dry. *Symbiotic culture of bacteria & yeasts

You will need a 1.5L preserving jar with an airlock lid. Wash the jar and utensils in hot water or run them through a hot rinse cycle in the dishwasher. Place star anise and cloves in a small piece of muslin, tie into a bundle and set aside. Remove the outer leaves of the cabbage. Choose one of the outer leaves, wash it well and set aside. Shred the cabbage in a food processor, or slice by hand or with a mandolin, then place in a large glass or stainless-steel bowl. Sprinkle the salt, chopped dill and juniper berries, mix well, cover and set aside while you prepare the starter culture. Dissolve the starter culture in water according to the packet instructions (the amount of water will depend on the brand you are using). Add to the cabbage along with the muslin bag containing the spices and mix well. Fill the prepared jar with the cabbage, pressing down well with a large spoon or potato masher to remove any air pockets and leaving 2cm of room free at the top. The cabbage should be completely submerged in the liquid; add more water if necessary.

Sauerkraut with Dill & Juniper Berries

Sauerkraut with Dill & Juniper Berries Makes: 1.5L jar 1 star anise 1 tsp whole cloves 600g cabbage (savoy or red) 1½ tsp sea salt (or 3 tsp if not using vegetable starter culture — see below) 3 tbsp chopped dill 2 tbsp juniper berries 1 sachet vegetable starter culture (weighing roughly 2–5g) 1 handful dill tips, to serve

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Take the clean cabbage leaf, fold it and place it on top of the cabbage mixture, then add a shot glass weight to keep everything submerged. Close the lid, then wrap a tea towel around the side of the jar to block out the light. Store in a dark place with a temperature of 16–23°C for 10–14 days (add another 5 days if not using the starter culture). The longer you leave the jar, the higher the level of good bacteria present and the tangier the flavour. Chill before eating. Once opened, mix through the dill tips and serve. The sauerkraut will last for up to 2 months in the fridge when kept submerged in the liquid. If unopened, it will keep for up to 9 months in the fridge. French Onion Soup

Jerusalem Artichokes with Bacon & Garlic

Preheat oven to 180ºC. Line a large roasting tin with baking paper. Place artichokes, bacon, rosemary, garlic and fat in the prepared tin and mix to coat the artichokes in the fat. Season with salt and pepper and roast for 35–45 minutes, until the artichokes are tender inside and crispy on the outside. Season with salt and pepper, sprinkle over the chives and serve.

scum that rises to the surface. Reduce heat to low and simmer for 50 minutes until the soup is full of flavour with a nicely balanced sweetness. Season with salt and pepper. Ladle the soup into bowls, sprinkle grated macadamia over the top and serve with some paleo bread.

Classic Kimchi Makes: 1.5L jar

French Onion Soup Serves: 4–6 2 tbsp coconut oil or good-quality animal fat 1.5kg onions, sliced 4 garlic cloves, chopped 2 tsp finely chopped thyme leaves 6 cups beef or chicken bone broth, or vegetable stock 2 bay leaves Sea salt & freshly ground black pepper 2 macadamia nuts (activated if possible), finely grated, to serve A few slices of paleo bread, to serve

Jerusalem Artichokes with Bacon & Garlic Serves: 4 1kg Jerusalem artichokes, skin on, diced into 2.5cm pieces 150g rindless bacon, cut into 2cm pieces 3 rosemary sprigs, roughly chopped 1 garlic bulb, cloves separated, skin on 3 tbsp goose fat or good-quality animal fat Sea salt & freshly ground black pepper 2 tbsp finely snipped chives

Melt oil or fat in a large, heavy-based saucepan over medium–high heat. Add the onion and cook, stirring occasionally, for 30 minutes until the onion is soft and beginning to brown. Add the garlic and thyme, reduce the heat to medium–low and cook, stirring occasionally, for 30 minutes, until the onion is caramelised. Increase the heat to medium and, stirring constantly, gradually pour in the broth or stock, then add the bay leaves. Bring to the boil, skimming off any

½ Chinese cabbage (wombok), about 800g 1 choy sum, cut into 5cm pieces 3 spring onions, thinly sliced 1 bunch coriander, stalks, roots & leaves, finely chopped 2 long red chillies, deseeded & finely chopped 1 long red chilli, halved lengthways & deseeded 1½ tsp sea salt (or 3 tsp if not using vegetable starter culture — see below) 3 garlic cloves, finely chopped 5cm ginger, cut into thin strips 1–2 tbsp Korean chilli powder (gochugaru — see note) 2–3 tbsp fish sauce ½ sachet vegetable starter culture (this will weigh roughly 1–2g), optional Wash a 1.5L preserving jar with an airlock lid and all utensils in very hot water or run them through a hot rinse cycle in the dishwasher. Remove outer leaves of the cabbage. Choose one and wash it well. Cut cabbage in half lengthways, then cut crossways into 5cm pieces, discarding the root end.

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Combine cabbage, choy sum, spring onion, coriander and chopped and halved chillies in a large glass or stainless-steel bowl, sprinkle on the salt and mix well. Add the garlic, ginger, chilli powder and fish sauce. Mix well, cover and set aside. Dissolve the starter culture in filtered water according to the packet instructions (the amount of water will depend on the brand). Add to the vegetables and mix well. Fill the prepared jar with the vegetable mixture, pressing down well with a large spoon or potato masher to remove any air pockets. Leave 2cm of room free at the top. The vegetables should be completely submerged in the liquid; add more filtered water if necessary. Fold the clean cabbage leaf, place it on top of the cabbage mixture and add a shot glass weight to keep everything submerged. Close the lid, then wrap a tea towel around the side of the jar to block out the light. Store in a dark place (eg an Esky) at 16–23ºC for 8–15 days (add another 5 days if not using the starter culture). See note below for more information about vegetable culturing times. Chill before eating. Once opened, the kimchi will last for up to 2 months in the fridge when kept submerged in the liquid. Unopened, it will keep for up to 9 months in the fridge. Note: Korean chilli powder has smoky, fruity and sweet flavour — and a hot kick. It’s available from Asian grocers. Different

Classic Kimchi

vegetables have different culturing times and the warmer the climate, the shorter the time needed. The highest level of good bacteria usually occurs after 8–15 days of fermentation. Never heat kimchi or kraut as heat destroys the beneficial bacteria. Start off small with a tsp and work your way up to 1–2 tbsp per meal.

Coconut Yoghurt Pots with Fresh Berries Serves: 4 3 tbsp filtered water 1 tbsp powdered gelatine 3 × 400mL cans (1.2L) coconut milk 1 vanilla pod, split & seeds scraped (optional) 1–2 tbsp honey, maple syrup or coconut sugar 4 probiotic capsules or ¼ tsp vegetable starter culture 1 tbsp lemon juice (optional) TO SERVE 50g fresh blueberries 100g fresh strawberries 50g fresh raspberries Fresh mint leaves

Coconut Yoghurt Pots with Fresh Berries

Wash a 1.5L preserving jar with a lid and utensils in hot water or run them through a hot rinse cycle in the dishwasher. Place 3 tablespoons of filtered water in a small bowl, sprinkle over the gelatine and soak for 2 minutes. Place coconut milk and vanilla seeds (if using) in a saucepan and gently heat, stirring with a spoon, over medium–low heat until just starting to simmer (90°C if testing with a thermometer). Do not allow to boil. Immediately remove the

pan from the heat. While still hot, mix in gelatine mixture, add the sweetener and mix well. Cover the pan with a lid and set aside to cool to lukewarm (35°C or less). Pour 125mL of the cooled coconut milk mixture into a sterilised bowl. Open the probiotic capsules (if using). Stir the probiotic powder or starter culture and lemon juice (if using) into the coconut milk in the bowl. Add the remaining coconut milk and mix well. Pour the coconut milk mixture into the sterilised jar and loosely seal the lid. Ferment in a warm spot for 12 hours at 38–40°C. To maintain this temperature and allow the yoghurt to culture, wrap the jar in a tea towel and place it on a plate in the oven with the door shut and the oven light on. The light’s warmth will keep the temperature consistent. Alternatively, place the tea-towelwrapped jar in an Esky, fill a heatproof container with boiling water and place it beside the jar — do not allow them to touch — and close the lid. Replace the boiling water halfway through the fermenting process. Once fermented, the yoghurt tends to form air bubbles and looks as though it has separated. Stir well and refrigerate for at least 5 hours before eating. If it separates after chilling, give it a good whisk. This recipe will yield 1.3L. Store it in the fridge for up to 2½ weeks. To serve, divide 400g of the yoghurt among four ramekins, cups or serving bowls. Top with fresh berries and garnish with mint. Pete Evans is a chef, paleo ambassador, health coach, restaurateur, media personality and author of One Pot Favourites. peteevans.com.au

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Authentic Greek Yoghurt VOTED AUSTRALIA’S FAVOURITE YOGHURT

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body CHEWING

The magic of mastication You do it several hundred times a day, but are you aware of the psychological beneﬁts of chewing? Words DAVID CAULDWELL

hewing is a primitive function of the brain; one that informs the body it is experiencing selfpreservation. When eating, your survival instincts can be switched off temporarily and the body can relax. On a physical level, mastication releases the flavours and chemicals of food and mixes it with saliva so the body can create the appropriate digestive enzymes. It also opens up a channel of communication with the nervous system by sending signals to the brain as to what kind of food is on its way, as well as how much.

Chew guru “Nature will castigate those that don’t masticate” was the rather extreme catchcry of American dietician and nutrition nut Horace Fletcher. He believed every mouthful should be chewed at least 100 times. It was a belief that earned him the title of The Great Masticator and probably a jaw the size of Roger Ramjet’s. Fletcher even chewed liquid. There’s a saying in Chinese medicine that you should chew your liquids and drink your foods. Fletcher became obsessed with this notion after being rejected for health insurance. He was a gargantuan man at the time, weighing more than 135 kilograms. Climbing stairs was akin to strapping on an oxygen mask and scaling Everest for the self-taught nutritionist. Desperate to shed his folds, Fletcher devised a diet plan that concentrated not so much on the food he ate but more on the way he consumed it. He vowed to never swallow his food until it was mush. More chewing meant he savoured his food and felt fuller from less. He soon

lost his gut and regained his vitality and in the process gave birth to Fletcherism. Between 1895 and 1919, Fletcher travelled the world and influenced the eating habits of many, including author Mark Twain and oil magnate John D Rockefeller. Chewing societies belched into existence across North America, their members gathering to Fletcherise. Fletcher gave lectures where he regurgitated his theory on how prolonged chewing negated overeating. Studies conducted at China’s Harbin Medical University support this idea. Scientists there have concluded that increased chewing stimulates the presence of ghrelin, a hormone that regulates appetite — although this doesn’t necessarily equate to weight loss. Fletcher also believed that more prolonged chewing led to better systemic and dental health as well as increased strength and fitness. To prove the latter, he challenged a group of varsity athletes at Yale University to a series of fitness challenges. He beat them in deep knee bends and lifted more weight with his calves than boys 40 years his junior.

Chewing channels Fletcher’s claim that copious chewing increases strength is a dubious one; he was naturally a strong man. But Fletcher was tapping into something. Perhaps his physicality improved so drastically because of the psychological impacts of his conscious chewing. Kinesiologist and naturopath Brian Schaefer runs workshops about chewing consciously. He believes the physical act of mastication has intimate links with

Conscious chewing is such a powerful practice because it imbues an abstract intention with a physical and concrete practice that you do by default of being and wanting to stay alive.

opening pathways to higher levels of communication, namely the psychic and intuitive realms. “Everything in the universe is a level of communication,” says Schaefer. “Whenever you chew unconsciously or swallow chunky food, the nervous system gets stressed, which in turn imbalances the lymphatic and blood systems. Eating hurriedly completely shuts down the body’s communication pathways to the psychic and intuitive realms.” Schaefer explores this concept in his ebook The Nature of Life: “If you

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Photography Getty Images

eat unconsciously then you’ll be an intelligent animal but you won’t be a conscious soul living with intuition and inspiration. How you digest and assimilate your food is how you digest and assimilate your experience of life.”

Urgent eating: a modern malady I started chewing consciously because I wasn’t digesting life and my body kept giving me clues in the form of chronic reflux. How I was relating to food was how I was relating to life: I was onto the next mouthful before properly

tasting or digesting what I was currently chewing, blighted by an urgency to get somewhere, succeed at or achieve something, or to establish an identity. When my reflux reached volcanic proportions, I booked in for an endoscopy. The results changed my life. I had a swollen lower oesophagus and lacerated upper stomach. While there were several contributing factors, the way I was — or rather wasn’t — chewing was a major one. In my eagerness to swallow and consume evermore, I was overlooking

something quite magical. Every hurried mouthful was a missed opportunity to tune in with where I was at both physically and emotionally. As important as the act of chewing itself is the time taken to pause between mouthfuls. It’s akin to pausing at the top of the breath. It’s an entryway into a momentarily timeless and serene space, a portal into an internal world where it’s possible to discern how the stomach is receiving the food and whether it’s in alignment with what the body actually needs.

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body CHEWING

Eating ritualistically not only engenders a greater respect for your meal, but it also generates a greater respect for your soul. Slowing down when chewing takes the focus off external distractions. It taps into an internal emptiness, stillness and silence. Manic munching is perhaps a way of avoiding these internal realms because sitting in emptiness can be frightening and overwhelming. What are we afraid of confronting if we allow ourselves to fall into our inner emptiness?

Don’t eschew the chew Conscious chewing has exposed a fear of lack within me. The first time I tried Fletcherising it was virtually impossible. Resisting the urge to swallow and pushing on past 50, 60, 70 chews, and beyond, brought up unexpected emotions that lingered below the surface. Suppressing the need to swallow caused deeply embedded psychological facets of my personality to rise. Dormant cellular memories were activated: fears of starvation and of being afraid where my next meal was coming from rose to the forefront of my consciousness. They seemed like recollections from another time, ones that had been passed down my ancestral line. Just two generations ago, people like my grandparents were forced to ration their food in World War II. My grandmother survived two world wars and developed a skill of rationing food. It’s not something she does consciously any more but the mindset of lack and that food isn’t readily abundant still pervades her — even though her reality reflects otherwise. My mother grew up with a diluted form of this psychology and it’s been subtly passed on to me, disguised within the cellular makeup of my being. Falling into the emptiness of myself via conscious chewing has highlighted this lack mentality and how it’s played out in other areas of my life, particularly in a financial sense. It has also explained why I used to leave the house with my pockets stuffed with food.

Genetic indigestion Am I really tapping into my grandmother’s wartime rationing worries? Schaefer thinks it’s possible and so does science. Renowned cell

biologist Bruce Lipton believes that genes are physical memories of an organism’s learned experiences. Since we inherit our parents’ genes, it stands to reason that we also take on some of their memories. “You first manifested as an egg inside your mother’s ovary when she was a foetus inside your grandmother,” explains Schaefer. “This is the first time your cells started to appear. There are nine months of your mother’s experiences and stresses imprinted onto the egg during her pregnancy. Add to that the energetic signature of your grandmother and father — energetic signatures comprised of personality traits, ingrained beliefs and behavioural patterns passed down through generations. All this affects who you are and how familial imprints play out in your life.” This is where conscious chewing has been of great benefit to me. Focusing on each and every chew has allowed me — after a while of practising — to identify and then begin to transcend the existing drives, impulses and urges that have been imprinted onto me during the birth process. By chewing consciously, I’m creating a space to intimately connect with who I am outside of these imprints. I’m able to start disassociating from familial blueprints that no longer serve me. Rationing food was a survival mechanism that served my grandmother well. And, while I need to be conscious about gluttony and waste, rationing food isn’t necessary in my life today. Neither is my lack mentality.

You are what you think while you eat Schaefer focuses more on what’s coming in while he eats rather than what’s coming up and out. “Chewing consciously enables us to be mindful of the way inspirations come into us through the heartbeat, and how intuition is received through the in-breath. You’ll be more connected to yourself and to your future if you chew with the heart and breath in mind.” Whatever your state of mind before eating, chewing will exacerbate it.

If eating while worried about financial lack, for example, then you’ll be more deeply entrenched in that reality by the end of the meal. “Conscious chewing is an expression of attaining a state; it highlights a continuing experience of your consciousness on Earth,” asserts Schaefer. “You must be in the right frame of mind to chew. If you’re doing mental gymnastics while chewing then you’re simply perpetuating existing paradigms. Because of this, food can only shift paradigms in relation to what you know, rather than evolve you into what you don’t know. “Chewing consciously enables you to experience yourself being instrumental to life, being the instrument through which life itself is being experienced.”

Eating as a ritual To experience oneself as being instrumental to life is to tune in to how food is being absorbed within the body. Eating ritualistically not only engenders a greater respect for your meal; it also generates a greater respect for your soul. Set the scene: Environment is everything. Light candles; sit in nature; play heartfelt music or have silence — do whatever it takes for you to be comfortable enough to fall into emptiness and stillness. Avoid anything that takes you out of your natural breathing cycle. Try not to slouch or be around anything that makes you frown (like watching the news). Bless the food: If it’s not organic, ask for it to be restored to its highest and purest form. After all, an organic apple plucked straight from the tree will be far purer than another apple that has been sprayed, baked into an apple pie, frozen and then reheated in a microwave to be eaten while watching violence on TV. Schaefer emphasises that the further you remove food from its natural state the further it decreases the potential for you to experience your true nature of stillness, emptiness and silence. Give thanks: As you’re about to take your first mouthful and merge with the food, honour it with gratitude. Doing

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Photography Getty Images

Your environment plays a pivotal role in how you chew your food. Place yourself in a calm space, which will allow you to truly be present to the experience.

this also means you’re honouring the qualities of your soul. Close your eyes: Turn your attention inwards and tune in to your headspace. What thoughts come up with your fork in hand? Use the context of these thoughts to sculpt an intention. For example, if you’re feeling a lacking mindset then intend to experience the vibration of abundance with every chew. You can do this by visualising wads of cash or a banquet of food — whatever abundance looks and feels like for you. Other intentions could be to experience internal stillness with each and every mouthful. Take the first bite, but don’t chew: Feel the food in your mouth, breathe and absorb the essence of what’s being released. Saliva should pour over the food before chewing. Masticate: Chew while repeating your intention until the food is liquid and you’re naturally inclined to swallow. This may seem like an effort at first but, the more you practise it, the more natural it becomes. Observe every thought that interferes with your intention and use this interference as the building blocks to form a new intention: to love whatever’s blocking you and to make peace with it. If, for example, your mind

Brave new chewing

silent places of culinary contemplation. Both the US and the UK actually have silent restaurants. Nicholas Nauman, managing chef at Eat in Brooklyn, USA, got the idea for his silent eatery from time spent in an Indian monastery. He believes eating in silence “is a way to understand intention and experience in eating, which is as profound a human activity as there is”. In Australia, artist Honi Ryan won an award at the 2015 Sydney Fringe Festival for her silent dinner party. She believes eating this way “propels us into the moment and offers a chance to connect in real space amidst a world mediated by words and images, at once highlighting cultural differences and revealing a base humanity”. With conscious chewing you have several hundred opportunities each day to tinker with your reality, to love the things you find negative about yourself and to really tune into the depth of your humanity. Each and every chew opens a doorway of possibility into realms where you are the sovereign keeper of your reality.

We may be a little way off integrating the ritual of chewing into the public space, but imagine if a new law of chewing came to pass. Restaurants would be

David Cauldwell is an avid masticator, writer and artist, and always the last one at the dinner table.

says you’re not worthy of receiving abundance, then intend to experience the vibration of worthiness with each chew. Continual intention setting is where the transformative magic lies. Have fun and use your imagination. Picture a choir of cherubs venerating you and singing your intention into all of the places in your body that store the tension of negative emotions. Don’t forget that negative emotions need love, too. Believe in your transcendent power: Be gentle and kind to yourself and really believe in the power of your intentions. Coming out of the chew zone at meal’s end can be a mind-altering experience. It can place you in a reality that looks the same physically but is of a very different vibration and more in line with the reality you want to create. Maintain this reality with each and every meal. Conscious chewing is such a powerful practice because it imbues an abstract intention with a physical and concrete practice that you do by default of being and wanting to stay alive.

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Good posture involves developing an awareness of how your body exists in space and then training it to stand, sit, lie and exercise in a way that puts the least amount of strain on your muscles, ligaments and joints.

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body POSTURE

Posture perfect

How you hold yourself is not just an elusive term. The power of posture can shape how you breathe and expend energy as well as aﬀect the functioning of your organs and enhance your overall wellbeing.

Photography Getty Images

Words SUSAN HINCHEY

tanding up straight sounds simple enough; it makes you look taller, slimmer and more relaxed. Correct posture takes the strain off the joints of your neck and shoulders as well as aligns your hips, knees and feet. But on a deeper level, it can also improve your breathing, digestion, mood, energy levels and how well your internal organs function. A recent study from San Francisco State University showed that “slouchers” reported increased feelings of depression, while a Harvard study showed that when people adopt a powerful posture (shoulders back and upright spine) there was a 20 per cent increase in testosterone levels and a 25 per cent decrease in cortisol levels. Having good posture can be challenging in our modern technological world, as a large portion of the day is spent sitting bent over, checking computer screens and mobile phones. Consequently, poor posture can cause fatigue, neck and back pain as well as joint degeneration. Making small simple changes to improve your posture throughout the day can have a beneficial impact on your physical body and overall health.

alignment. Start at your head and check that your shoulders and hips are level as well as that your ankles and knees are directly aligned under your hips. From side-on, use a plumbline to make sure your ear is over your shoulder, your shoulder is in line with your hip, knee and ankle, and your front ribs aren’t sticking out.” “Good posture is the position you should ideally be holding yourself in where the spinal alignment is centred and balanced,” explains Stephanie Brindal, a chiropractor and kinesiologist. “Standing with an open posture and becoming mindful of how you’re doing your everyday tasks is the starting point to good posture.” Rod Hinchey, a strength and conditioning coach and sports trainer with more than 30 years’ experience, agrees: “A more upright posture [with your] shoulders back and down, ears in line with shoulders and directly over the hips allows the nervous system to fire more efficiently and in the correct patterns for that movement to be achieved. Correct posture is critical for the brain to send the right messages to the right muscles, creating better function in everyday movements.”

What is good posture?

How does poor posture aﬀect overall health?

The first step to good posture involves developing an awareness of how your body exists in space and then training it to stand, sit, lie and exercise in a way that puts the least amount of strain on your muscles, ligaments and joints. Pilates instructor Sheridan Nuss advises to “take stock of your posture by looking in the mirror and checking your

The spine has two natural curves at the neck or cervical region and at the lumbar or lower back region. Between the bony components, small fluid sacs called discs act as shock-absorbers. Altering the natural curve too much by constantly hunching, slouching when sitting or not having enough muscle tone to support

the spine can reduce or flatten the disc space. This, in turn, impacts on organ function and biomechanical messages leaving the spine. “The nerves that exit the spine control your muscles and sensations, but also your organs. If your spine is under stress — and poor posture is definitely going to affect that — there’s a lot of research to show that it has a negative impact on not just your musculoskeletal system, but also your digestion, breathing and cardiovascular systems,” says Brindal. “The nerves that exit from your cervical spine send messages to your eyes, sinuses, thyroid, arms and fingers. From your thoracic spine or rib section, messages travel to your heart, lungs, stomach, spleen, liver and pancreas. The lumbar nerves serve your large intestine, bladder, reproductive organs and lower extremities. If the natural curves of the spine are maintained, keeping the discs healthy, then your overall physiology will benefit.” A recent study conducted by the University of Auckland’s psychology department tested the resilience of young people doing a stressful task. It showed that people who sat in an upright position could cope much better with the task than those who sat in a slouched posture. It also found they had higher self-esteem, better mood and lower fear compared to those with a slouched posture. “It’s not just looking directly at being depressed or unhappy, but the resilience factor as well,” says Brindal. Hinchey explains, “Poor posture recruits the wrong muscle groups to contribute to holding posture. This, in turn, creates mental and physical

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body POSTURE

Activate and strengthen the muscles in your upper back and legs if you regularly hold young children. It will help take the pressure off your lower back.

fatigue of those muscle groups and possible injury.” Nuss continues, “People who sit for long periods of time tend to roll their shoulders forward, allowing the head to move in front. Your head weighs around 5 kilograms — that’s a lot of strain on the neck and upper back muscles. The front of the shoulders become tight and eventually breathing will be inhibited.”

Tips to improve posture Practising postural awareness is the first step in correcting poor posture. Bad habits develop over time and become the new normal. Retraining your brain and developing new movement patterns take time, but learning postural corrections and integrating them into your everyday movements will soon have beneficial flow-on effects to your whole health. Making small corrections several times a day can instantly ease back and neck aches, as well as improve your breathing and overall sense of wellbeing.

“It’s amazing what a few exercises can do in a short period of time,” says Nuss. “A young mum with two small children can quickly develop problems with her back. Going from a desk job to breastfeeding, then carrying the children on one hip will rapidly create imbalances through her spine and disc health. Strengthening the upper back to counteract gravity, learning how to open through the chest, softening the knees and learning to use more leg strength will help take the strain out of her back.” Straighten up and read on for more posture-perfecting advice: Have your spine checked by a professional. An osteopath or chiropractor will assess your spine to ensure all joints are functioning optimally. “On a case-by-case basis, we definitely see the effects of postural misalignment. One study suggested that correcting the lumbar spine can have a positive effect on pelvic floor function by up to 70 per cent, so things

like prolapses and incontinence can be avoided,” says Brindal. Build a strong core. “Engaging your core is the foundation of most movements,” says Hinchey. “Holding your body in the correct position for the exercise is just as important as the exercise itself.” For example, when walking upstairs, straighten into a more upright posture so the glutes and quads can work more powerfully. The glutes are the powerhouse of many exercises, so if they’re not engaged the impact goes onto your knees, feet or back. Breathe deeply. Imagine your lungs as two balloons. Your in-breath should inflate them sufficiently to stretch your ribcage. “Messages travel along the nerves in both directions: poor posture will create shallow breathing, and poor or shallow breathing can lead to poor posture,” says Brindal. Become ambidextrous. If you’re right-handed, try using your left hand to vacuum or clean windows. Sleep on the other side of the bed, hold your child on the opposite hip — switching familiar habits will help avoid repetitive holding patterns. Reassess your workspace. Computer screens should be at eye level and the chair and keyboard should allow your elbows to be at right-angles. When using your mobile phone, lift it to shoulder height rather than tilt your head down to look at it. If you’re sitting all day, take a standing break. Set the alarm on your phone if you tend to get engrossed in your work. Get up, walk around the room, do some knee bends and knee lifts. Feet first: if you’re standing or walking for large parts of your day, ditch the thongs and high heels. A shoe that

Photography Getty Images

“A more upright posture allows the nervous system to ﬁre more eﬃciently and in the correct patterns for that movement to be achieved. Correct posture is critical for the brain to send the right messages to the right muscles, creating better function in everyday movements.”

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body POSTURE

If you have a desk job, give yourself regular reminders to stretch and lengthen your spine.

Check yourself in the mirror from side-on. Your ear should align with the middle of your shoulder, hip, knee and ankle bone.

Easy exercises for great posture Standing Check yourself in the mirror from sideon. Your ear should align with the middle of your shoulder, hip, knee and ankle bone. A forward head will place your ear out in front of the body, consequently straining the muscles at the back of your neck and upper back. Correct it by pulling your chin in towards your spine at the same time as lifting the crown of your head. Lift your chest off your tummy and pull your shoulders back and down. Gently draw in your belly-button and lengthen your tailbone. Strengthen calves and feet with daily balance exercises. Stand tall with your heels together and toes slightly apart, squeezing your legs together so the thighs are touching. From the crown of your head, lift onto your toes, keeping your heels and legs glued together.

Clench your buttocks while lengthening the tailbone. Maintain the raised balance position for 30 seconds. Repeat 3 times. Wall angles: stand against a wall with your feet about 20cm out from the wall. Lay your spine against the wall with your bottom, back of shoulders and head touching the wall. Palms facing forward, keeping your elbows and wrists against the wall, raise your arms to shoulder height to a count of 3, then down again to a count of 3. Repeat 10 times, 3 times daily. Sitting Use a chair that supports the natural lumbar curve of your spine. Feet should be flat on the floor, knees at right-angles to thighs and hips at right-angles to your spine. Pull your belly-button in and up. Lift your chest off your tummy and grasp your hands behind your back, opening your chest, drawing your shoulder blades down towards your hips. Seated “Capital E”: press your bottom into the back of the chair while you engage and lift your core. Hold your arms out at shoulder height and keep your elbows bent. Press the elbows and the back of the forearms behind you. Lying Use a foam roller or rolled-up bath towel about the length of your forearm with a diameter the size of your fist. Lie along it so the towel is between your shoulder blades, with your head supported, arms by your sides and palms facing the ceiling. Breathe deeply, allowing the front of your ribcage and shoulders to open and relax. Stay there for about 5 minutes, morning and night.

Sleeping Choose a medium to firm mattress that supports your spine and a pillow that is the right size for you. Sidesleepers need a pillow high enough to keep the head aligned with the spine. Place a pillow between the knees to take the pressure off the sacroiliac joints at the back of the hip. Backsleepers need a flatter pillow so your head is not pushed forward, and place a pillow under your knees. “Stomach sleeping is an absolute no-no,” emphasises Brindal. “Research shows this position could restrict the blood flow to the brain and subtly block the carotid artery. Things like sleep apnoea and collapsing of your air tubes are going to have a huge effect on your mood, circulation, energy levels and oxygenation of the brain. A ligament takes nine minutes to overstretch and become lax. Lying on your stomach and turning your head to one side to breathe for an extended period is not only twisting your pelvis but also stretching one side of the cervical spine and compressing the other side.” Correct it by wearing a man’s pyjama shirt with front pockets and place tennis balls in the pockets so you’re woken every time you roll onto your tummy. Susan Hinchey is a Sydney-based freelance writer, Pilates instructor and remedial therapist with 30 years of experience in the allied health ﬁeld. She enjoys helping people of all ages to keep moving well and ageing well.

Photography Getty Images

supports your arches and provides cushioning removes much of the strain from the ankles and lower legs. “If you can’t resist high heels, take a spare pair of flats and wear them to and from work and during your lunch break. Stretch your calves several times a day and strengthen them with balance work,” suggests Hinchey. Have your bra fitted professionally. “Heavy-breasted women are carrying an extra load on their upper spines, and a correctly fitted bra can provide added support,” advises Nuss. Reassess your everyday handbag. A large tote bag can hold up to 10kg of personal belongings. “Backpacks or cross-body bags with long straps are better options,” says Hinchey.

Superman: lie face down on the floor, with your arms straight out at shoulder level. Pull your belly-button in away from the floor while gently pressing your pubic bone into the floor. Bend the elbows to right-angles and then curl your head, chest and arms off the floor without arching your lower back. Hold for 10 counts and repeat three times.

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mind EXPECTATIONS

Great expectations Expectations are a double-edged sword. They’re great when they’re accurate but they’re a hindrance when they’re unrealistic. Self-awareness is a powerful tool to help you notice the expectations you have with yourself, in your relationships and with the rest of the world. Words NIKKI DAVIES

xpectations lead you to each moment, interaction, action, judgement and emotion of your life. Whether they are high or low, your expectations are predictions of what it is you think or hope is going to happen. They can set you up for great joy and for terrible disappointment, for surprise and for disillusionment, for success and for failure — but are you aware of how they operate at every level of your functioning? While you may be familiar with the idea that each one of us has a natural tendency towards positive or negative expectations, your beliefs are more complex than simply whether you’re an optimist or a pessimist. Your expectations determine your reality, but what are they based on? What determines the way you approach a situation, goal, event or relationship? And what can you do to use your expectations to create a future that is realistic, helpful and productive? Your expectations develop over the course of your life from your experiences and what you are taught by others — both explicitly and implicitly. When you are young it is the adults in your life who create your first expectations about love, safety and behaviour and about the general rules that apply to your community, culture and family. Some of these rules sit around what is and isn’t appropriate to say or do. It could be the manners or rituals that guide your interactions, such as lessons on crossing the road and health habits like brushing your teeth. Some you are explicitly taught while others you absorb or learn implicitly by watching what those around you do and by responding

to praise or admonishment depending on what you have done or not done. You’ll simply accept some of the rules. You’ll begin to test others as you think about how relevant or true they are for you and how important a role they play in who you are or who you are becoming. As such, some of your early expectations can be altered over time by the influences of peers and by experiences that either validate or refute what you’ve been told or previously understood. As you get older and your world expands, you gather new expectations from your ongoing interactions with the world and others, so that previous expectations expand or contract as your knowledge grows. The majority of these expectations will operate below consciousness and will become automatic, leaving you in a situation where much of what you say, do and feel comes from places you don’t even think about. Because this automatic thinking occurs outside of your conscious awareness, you will generally have no idea it is occurring and influencing your judgements and behaviours. And, because many of your everyday judgements and behaviours are performed on automatic pilot, it is difficult to remember that they are there and influencing everything you do. Obviously, automatic thought has an important role in your functioning. For example, if you couldn’t drive a car automatically, you wouldn’t be able to talk to your passengers or listen to the radio at the same time. Yet when it comes to what influences your choices, behaviours and feelings, a little self-awareness and control can be a very good thing.

Relationships Your interactions with others inform your expectations about relationships from a very early age. These expectations may be positive or negative, creating social and emotional deficits or confidence, as well as confusion or fear, depending on the kinds of interactions you’ve had. They also influence the way you interpret other people’s behaviour within the context of a relationship. Your interactions with others are viewed through your own lens, including your expectations, your needs and your current mood or sense of vulnerability. It can be easy to forget that others

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mind EXPECTATIONS

Photography Getty Images

Practising self-awareness through stillness is a useful way to uncover expectations you were unaware you had.

have the same list of things they are viewing you through, which is where misunderstandings and hurts can occur without any negative intentions on anyone’s behalf. As such it is important to remember that your expectations exist because you are viewing the world almost exclusively through an egocentric perspective. So if a friend, colleague or partner does not live up to your expectations all the time, you may need to consider what might be going on in their world and see the situation from their perspective. The only way to really understand someone’s attitude or behaviour is to

communicate instead of personalising and internalising when friends or a partner disappoint you. This is because when expectations aren’t met it’s because of how we choose to interpret what’s happened. For example, a colleague not wanting to participate in organised activities might have less to do with how they feel about the people they work with and more about their own past experiences or fears about socialising with coworkers.

Self Some of the most powerful and debilitating expectations you develop are

those about yourself and what you will or should do and what you should and shouldn’t think and feel. You develop your own unique set of expectations that guide your thinking and behaviour. They’re often based on your values and the expectations and reactions you have experienced from others about how you should look or act, what you should do with your life and what your participation with family, culture and community should be. Generally, you have quite realistic expectations about what you are and are not capable of and what you are and are not willing to do or become involved in,

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mind EXPECTATIONS

yet your expectations can serve to defeat you when they are unrealistic. Unrealistic expectations can be those that are too high or too low and both serve to keep you from achieving your goals. Interestingly, you can have all three kinds of expectations about yourself at the same time in different areas of your life. For example, you may have very realistic expectations about yourself as a parent, too high expectations of yourself as a partner or too low expectations of yourself in your professional life. That is, perhaps you understand that you’re a good parent because you’re patient; you enjoy playing with your kids and have always wanted to have a child. However, you may think you need to be the perfect partner and lover by always putting your partner’s needs before your own and always being available to fulfil their needs regardless of what else is going on. At work, you may believe you are not as capable or competent as others believe you to be and are constantly afraid of being “found out”. Keeping your expectations about yourself realistic is an exercise in selfawareness. Being able to recognise your strengths and weaknesses is an effective way not only to manage your expectations but to build your sense of self and create more successful life moments. Unfortunately, maintaining expectations over time can be fraught, not only because experience should and does challenge and change our expectations but because significant life events can radically alter what we can and can’t do. When you experience a major change in your life, the expectations you have of yourself can be shattered. In the midst of that major change you might discover that your expectations aren’t relevant any more or don’t apply. Serious illness, injury or disruptions such as a job loss or the death of a spouse, child or parent can remove the certainty you once had about what you can and can’t do and what you will or won’t get involved in. For example, if you have always had the expectation that you are strong, healthy, capable and independent, a serious illness or accident can fracture your sense of self. In these kinds of situations, it can be difficult to accept that some of your expectations about yourself are not useful or helpful right now. When circumstances change and you discover your expectations no longer

Being aware of how the expectations of others inﬂuence you is key to ensuring you live your life according to your values and with integrity. make sense, it’s not only confusing but can severely impact your ability to cope. Expectations, especially those you have about yourself, provide a sense of security, consistency and control. They offer a sense of the familiar. But holding on to these old expectations can be seriously harmful and can interfere with your ability to manage and move through the challenges you face. Changing your expectations about what you’re currently able to do can take the pressure off the situation, allowing you to deal piece by piece with what has happened. It’s essential you be aware of and adapt your expectations to suit the circumstances you are in.

Others Your expectations about others are where your biases, prejudices and poorest judgements are exposed. While they help you think about, size up and make sense of individuals, groups of people and the relationships among people, they can influence you in very negative ways. Some of your expectations might be linked to your gut instinct, warning you at a base level when someone may be a threat, but they can also sense a threat when there is none. Additionally, when your expectations about someone are negative you will often process new information about them in a way that helps convince you that your judgement was correct and justified. Because this kind of automatic thinking occurs outside of your conscious awareness, you have little insight into how often it influences your judgements or behaviours and how many opportunities you are missing out on because of it. Even if you consider yourself to be more enlightened about prejudging others based on their gender, race, religion or appearance, you’re not immune to the power that expectations can have. Because many everyday judgements and behaviours are performed “on automatic”, you may not always be aware they are occurring or influencing you. If you go beyond

automatic thinking and consider people more carefully, this can create a space to cultivate awareness. Interestingly, research has found that you can and will judge the same person differently depending on which expectation or lens you are viewing them through. For example, someone you meet in the workplace may not trigger the same response you might have if you met them somewhere else. This is because your expectation in one context may be different from the expectations you have in another context. Similarly, the reason for your attention to the person will change your expectation — meeting the friend of a friend or a blind date or witnessing a crime or other behaviour that is troubling will all influence which expectation you are using. The expectations you have of others are not just the judgements you make about other people but the expectations you have of how others perceive you. When you put too much emphasis on this and use other people’s expectations of you to guide your behaviour, you can begin to make unhealthy choices and even lose your sense of self. Certainly, the expectations of others are the basis of social etiquette, the way you perform at work and even your levels of achievement. The expectations of others can be a great motivator but they can also add undue pressure, point you in directions you don’t really want to go, sap your selfconfidence and interfere with your opportunities to achieve your goals. Being aware of how the expectations of others influence you is key to ensuring you live your life according to your values and with integrity. Becoming aware of the influence expectations have in your life is an effective way to rid yourself of the roles you don’t want to play. It will help ensure you’re judging others fairly and accurately and that your sense of self is realistic and helpful to you achieving your goals. By tapping into self-awareness you will begin to open up a world of new opportunities, relationships and understanding, freeing yourself of the expectations that no longer work or that hobble your chances of success. Nikki Davies is a freelance writer and teacher. She has a background in psychology and works in education in the wellbeing sector.

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thinkers & doers MELISSA AMBROSINI

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thinkers & doers MELISSA AMBROSINI

The millennial mentor Using the hard-won lessons of her own life, Melissa Ambrosini is here to help you think about the outmoded values and mistaken beliefs you may have inherited from your parents — and cast them oﬀ. There is, she says, a better way. Words AMY TAYLOR-KABBAZ

t’s often said that the job of each generation is to challenge the ways of the previous and the current millennial generation is certainly taking that idea and running with it. As a generation that has been handed a world of technology, social media, environmental devastation and an uncertain future, you can’t blame them for wanting a new way. It’s a pretty overwhelming world they are inheriting. And, as one of Australia’s leading authors and rising millennial voices, Melissa Ambrosini is the epitome of this voice. At first glance, Ambrosini’s message could be dismissed as just more “selflove” talk — perhaps just another selfimprovement message from a beautiful young girl. Add to that, as a former Moulin Rouge dancer, model and actor, she certainly knows how to command a huge following on her various social media platforms. But take a closer look and there is a lot more to this two-time bestselling author. She has a serious message for her young followers to question the beliefs and values that have been passed down to them and a serious calling to do more in the world. And, at a time when the tide on speaking up, empowerment and making a difference is really turning, her timing couldn’t be better. She knows the young men and women of her generation want to know how to do things differently — and better — than their parents and she is courageously calling on them to step up and step into a new definition of happiness.

Rock bottom at 24 Most of us are handed our work ethic and belief systems way before we realise what’s happening. Without question, we accumulate values and thoughts passed down from generations before us. And we often carry those beliefs into our adult life and beyond.

For Ambrosini, that early belief system came from her Italian migrant parents. Her father came to Australia as a young boy without a word of English and left school at a young age to earn a living and support his family: a work ethic that was then handed down to his daughter. Dancing in Paris, TV presenting, modelling, acting: as she describes it, pretty soon she was “running around at a million miles per hour to avoid sitting with myself, travelling the world and living out of a suitcase, working way too much in order to ‘feel’ successful, not loving myself at all. I was highly stressed and anxious, drugs and alcohol were my go-to quick fixes, I was dealing with panic attacks and lived off champagne

“There are so many other people out there that are suﬀering, that really need my love and support, and my help. That really drives me to stay on the path and to keep doing this work.” and canapés. And my anxiety would allow me on average four hours sleep a night.” A plethora of illnesses ensued. But it wasn’t until a cold-sore virus so severe it was on her face, inside her mouth and down her throat — making talking and eating extremely painful — forced her to be hospitalised that Ambrosini’s lifestyle finally became unbearable. At just 24, she hit what she says was her “rock bottom”. Her first step to “self-love recovery” was to enroll as an Integrated Nutrition Health Coach and from there she went on to coach thousands of young women, create a podcast with more than 3 million downloads in just over 12 months, write two bestselling books and speak on stage around the world.

“I’m really proud of the growth and the commitment,” says Ambrosini. “But, in truth, it’s never been an option not to be committed to this path. I’ve never doubted it. When you come from a dark place, with anxiety and depression and panic attacks, and then you embark on this different life and you feel, for the first time, inner peace and contentment — it’s never an option not to live this life. “If you had said to me, ‘What does inner peace and contentment feel like?’ I wouldn’t have known. I was so uncomfortable in my own skin. I hated my body, I hated myself, I was in a very bad place. And to now know what it feels like to have true inner peace and contentment — it is such a blessing.” Now 32 years old, Ambrosini has moved on from the health focus of her early work, to teach millions of young women how to overcome what she calls their “Inner Mean Girl”: the dark inner ego voice that forces you to chase outdated ideals of success, happiness and abundance. “I truly believe this is why I’ve been through what I’ve been through — to help others rise, to help others to get out of that dark place that they may feel, in this moment, stuck in. Because that’s not our truth; that isn’t where we’re meant to be. Love is sexy, health is liberating and wealthy is not a dirty word.”

Setting your own path “The truth is, we’re never given the time or the space to sit down and really ask ourselves what we believe in, and what we really want from life,” says Ambrosini. Since that first step to getting her life back on track after her hospital stay, Ambrosini has been on a committed path of rewriting her values and belief systems, which has in turn become her main message to her masses of followers. “We’re just handed down our values and beliefs from our parents,

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unquestioned, and then we get to a place where I did, at age 24, and say, ‘Hang on a minute, these are my parents’ beliefs around religion. These are my parents’ beliefs around money, health, wellness, abundance. These aren’t even my beliefs.’ “And these beliefs are often toxic. It keeps us small, it keeps us living in fear and it keeps us unhealthy.” There are no quick fixes here either. Ambrosini is very clear on the commitment and determination she has applied to the changes in her life. While some social media self-help gurus make it all seem as simple as a little positive self-talk, Ambrosini is very open about the grit it has taken for her to change the deep patterning that led her to her lowest point. “So much of what I do each day is driven first by wanting to help and wanting to be of service to others. That’s what propels me out of dark moments — it’s like, ‘This isn’t about you.’ There are so many other people out there that are suffering, that really need my love and support, and my help. That really drives me to stay on the path, and to keep doing this work.” “When you take your attention off yourself and you have a bigger mission and a bigger vision, the inner suffering really dissolves. I think a lot of people are very focused on their suffering and, if we just turned our attention to serving others, it’s a win-win situation: you get filled up and you’re filling someone else up at the same time.” If she had her way, this type of focus would be taught to every student in high school and beyond. “I would love to see this focus in schools. I just wish there were lessons [on] values, self-love, meditation, yoga. If I could create a curriculum, it would look very different to what’s in the curriculum now. The most important thing I have learned is to make sure that I’m clear on my purpose and that I keep checking back in with that purpose. If we could teach students to use that as their barometer, then the world would be different.”

Craving real connection In 2017, Ambrosini released her second book, Open Wide, which went on to become her second bestseller. In this book and shift in focus, she went beyond the focus on self-love and values and bravely stepped into topics that not many 32-year-old authors

“We have gone from a ‘me’ cycle into a ‘we’ cycle where we’re really seeing the importance of collaborations and the rising feminine now more than ever. We need it. The world needs it right now.” would dare to attack: sex, friendships, money and passion. “I think it was definitely the natural thing for me and my journey. After years of doing work on myself, I got to a place where I was really wanting to feel that peace and contentment in my relationships too. To be honest, I still had some superficial, inauthentic relationships that were not congruent with what my soul wanted. Inside, I had changed, but outside, something was still misaligned. My soul wanted deep, rich, soulful connections.” What followed was a revisiting of her values and beliefs around marriage, sex, money and friendships, in Ambrosini’s typical style of clarity and encouragement. Her marriage with musician and entrepreneur Nick Broadhurst is shared openly with both of their growing audiences, often revealing intimate details of how they have overcome issues in their marriage and sex life. And in the process, this has empowered thousands of young women — and men — to approach their relationships differently. “As humans, we are hardwired for intimacy and connection. We are hardwired for relationships, love and connection. When we open up within ourselves, we can open up for others, and that’s when our relationships deepen. A whole life includes deep love, not surface-level love, rocking relationships and soulful intimacy and sex.” If you were to sum it up, Ambrosini is giving a generation of people permission: permission to shake off the old limiting

beliefs, to explore who they are, to believe life can be good — to even enjoy sex without shame or self-doubt. “I think it’s really important that people remember they didn’t come here to suffer. God, the Universe, whatever you believe in, did not put you here to suffer. You can have the life of your dreams, including the money, the relationship and the work you dream of. “I grew up as a good Catholic Italian girl. I had to say sorry for my sins. I had to go to church every Sunday and pray for God’s forgiveness. My dad would say to me, ‘Get on your knees and pray for forgiveness,’ and I remember racking my brains trying to find something to say sorry for. I didn’t know that you could live a life beyond your wildest dreams. I did not grow up with that programming. I didn’t have that reality; I had to learn that through my own experience. “Do I work hard? Yes. I love what I do so much that it doesn’t feel like it’s hard work, though. That’s also one [of] the beliefs that we need to change, because you can live a life beyond your wildest dreams. You can have the health, you can have the wealth and you can have the love that you truly desire. Life is a playground. You have this blank canvas that you get to paint and colour whatever you want on it — but it’s a matter of stepping out of that suffering. Stepping out of the belief that ‘God is punishing me’ and stepping into the belief that anything is possible. It really is a matter of ‘How much do you want it?’ For me, the pain was too excruciating to ignore any more.” And for a world filled with far too much excruciating pain, it’s reassuring to see someone so young willing to call out the suffering from an unexamined life. “We have gone from a ‘me’ cycle into a ‘we’ cycle where we’re really seeing the importance of collaborations and the rising feminine now more than ever. We need it. The world needs it right now. But I believe this is just pulling us to rise more. It’s pulling us to step up, it’s pulling us to make a change within ourselves and within our families so that we can be part of this ripple effect and help other people. We just need more of it, more of it, more of it.” 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.

Photography Bayleigh Vedelago

MELISSA AMBROSINI

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Each week Brown Paper Eats offers a new menu of nutritionist approved, wholesome, delicious, vegetarian and vegan, ready made meals, plus nourishing kitchen staples and sides. We source local, seasonal ingredients, cook by hand, and deliver to your doorstep to support you on your journey to optimal health. @brownpapereats

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mind MAKING SPACE

Creating spacious minds Space is a hot commodity, and not just in real estate. Creating space in your mind can be conducive to more energy, creativity, productivity and calm. Words JESSICA LEE

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You create spaciousness by being in the moment, connecting with yourself and your world and resisting the urge to pick up your phone and other devices.

Photography Getty Images

ne afternoon I was at a cafe with my husband when he went off to do some shopping. Only a few seconds after he had left, I reached for my phone and started scrolling through social media. This was nothing new. What was new was the realisation that I didn’t actually want to be doing this. My brain felt so full and scrolling was only making it fuller. What I actually wanted was the ability to sit and just watch the world go by. When faced with moments of nothingness, I didn’t want to automatically spend all my free time and headspace being a passive observer of what everyone else was doing and thinking. I wanted to relearn the art of waiting and turn my attention inwards. I craved more space and energy in my life to explore and create. Do you feel like your brain is full most of the time? Do you yearn for more space in your mind to think clearly and to feel less stressed? Do you wish you could just sit and be rather than feeling pulled towards distractions? There is no doubt that technology has brought some amazing positive changes to how we live, connect and engage with the world but is being connected all the time actually good for your health and wellbeing? The more often you are connected and switched on, the more your brain has to work to process what you are seeing, reading or watching. When you no longer have pauses in your life to rest and observe your world, both internally and externally, your brain becomes overloaded. As your brain becomes overloaded, your stress goes up, your ability to think clearly and creatively goes down and you may struggle to make good decisions and solve problems. Being constantly “on” means you end up trading calm and control for a frenetic pace of life that is exhausting and can lead to burnout. What your brain needs to work well and allow you to feel on top of life is space. Space seems to be a rare commodity in today’s world but spaciousness in your mind is something you can control. Spaciousness comes

when you allow the pauses in life to be true moments of stopping, stillness and rest. Pockets of time during the day when you are in line waiting for your coffee, waiting at the doctor’s office or waiting for public transport are all moments you can use to bring spaciousness into your mind and life. You can do that by not filling those spare moments with more distractions. You create spaciousness by being in the moment, connecting with yourself and your world and resisting the urge to pick up your phone or another device.

The hyper-connected brain While you may know it’s good to switch off, it isn’t always easy. Being connected and distracted all the time can in fact become a driving habit that wires your brain to seek distraction. As your brain becomes used to distractions, you will notice how challenging and uncomfortable it feels when you are forced to wait and be in the moment. While your brain may seek distractions, it doesn’t mean being switched on all the time is good for your brain or wellbeing. Your brain actually needs spaciousness to work optimally. It has limited ability to notice, remember and store information. The more you fill the pauses in your day with updates, news and information, the more your brain becomes overwhelmed, leading to brain fatigue or “brain drain”. Signs that you may be experiencing brain fatigue include forgetfulness, headaches, trouble sleeping, difficulty focusing on one task at a time and feeling agitated and restless. You may also feel “tired but wired”, the sensation of being exhausted yet struggling to switch off and calm your busy mind. In her book Make Your Brain Smarter, Dr Sandra Bond Chapman talks about the necessity of allowing your brain to have some time out, which she calls the “power of none”. Bond Chapman says, “The brain thinks more clearly when it is seemingly doing nothing or is in a calmer state ... We often experience major aha moments when we stop trying and clear our minds.”

She says, “It is becoming increasingly rare to find times when people truly practise the brainpower of none. Instead, individuals constantly fill their thought space with added stimulation.” Moments of nothingness allow your brain to recharge. The antidote to the hyperconnected brain is to create spaciousness and to switch off more regularly.

Valuing rest In many ways, the pressure to “go, go, go” and be “on” all the time comes from the belief that to be productive you have to be working. In fact, it’s common for people to feel anxious and fearful when they aren’t in “doing” mode. In his book Rest, Alex Soojung-Kim Pang says, “When we define ourselves by our work, by our dedication and effectiveness and willingness to go the extra mile, then it’s easy to see rest as the negation of all those things. If your work is your self, when you cease to work, you cease to exist.” As common as this belief and mindset is, it isn’t helpful or accurate when it comes to optimal brain performance and wellbeing. Believing that every spare moment in your day needs to be used “productively” by emailing, researching, catching up on news or posting on social media means you end up with very little mental space. Rest, stillness and quiet times are far from wasted and unproductive; rather they are the very keys to success, creativity, innovation and productivity. In Wired to Create, Scott Barry Kaufman and Carolyn Gregoire explain that “science has confirmed that time for solitary reflection truly feeds the creative mind ... Solitude isn’t just about avoiding distractions; it’s about giving the mind the space it needs to reflect, make new connections and find meaning.”

Wiring in habits Do you regularly give your mind space to reflect? What has become second nature to you when you think about your digital habits? Do you pick up your phone as soon as you have to wait for something? Do you check Instagram as soon as you wake up? Do you scroll through

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Switching oﬀ While my social media detox wasn’t easy at first, by day two I was starting to see the benefits of switching off. Taking time away from the online world gave me hours back in my week. Knowing I couldn’t jump over to Facebook when I wanted a distraction meant I got through my work with more focus and efficiency. Training my brain to focus again was surprisingly energising. I hadn’t appreciated how exhausting it is to be constantly switched on. I gravitate to social media when I am tired, assuming it will help me zone out, but I have found it often leaves me more exhausted. This makes sense because for each post I see my brain is quickly deciding if I will like it, comment, share or just keep scrolling. This rapid-fire decisionmaking process tires my brain out and at times leaves me with “decision-fatigue” and struggling to think creatively. The most important observation I had, however, was that when I’m connected all the time I become disconnected from myself. The world is a noisy place and it’s easy to let other people’s lives, opinions and thoughts drown out your own internal voice of wisdom and creativity. The fuller my mind, the less room there is to explore what it is I want for my life and what I want to create.

8 steps to create space in your mind 1. Reflect: Are your digital habits helping you or holding you back? What would you like to change? 2. Limit: Consider cutting back on how much time you spend online each day by checking emails and social media at certain times only. Enjoy a screen-free day each week. Put your phone away a few hours before bed. 3. Boundaries: Turn notifications off on your devices and set your phone to Do Not Disturb mode so you can be present at certain times during your day. Leave your phone at home when you go for a walk. 4. Detox: Consider a social media detox week each month to disconnect and turn your attention back to your own life and goals. Give your brain a break. 5. Mindfulness: When you find yourself waiting for something during the day, resist picking up your phone. Instead, spend at least five minutes being mindful. Notice your surroundings, scan your body to check in and see how you are feeling. Take a few deep breaths, exhaling through your mouth. Close your eyes and be still for a moment. 6. Silence: To create fewer stimuli for your brain to process, turn off background noises and enjoy some moments of silence in your day. Drive without the radio, walk without listening to a podcast or read a book without the TV on. 7. Schedule: Be intentional about creating space in your mind and life by taking up yoga or meditation, or any other leisure activity that allows you to disconnect, switch off and quieten down the noise in your mind. 8. Purpose: Choose a project that excites you to reinvest your newfound time. Seeing what you can achieve by switching off will be motivation in itself.

Switching off allowed me to reconnect with my big-picture goals and to feel energised to make them happen. I also found a greater sense of clarity around the projects I was working on because my brain didn’t feel so overloaded. During my social media detox I finally started to write my first book, something I have wanted to do for a long time. Taking time to disconnect got me thinking: “Do I really want to be spending so much time online? Is it a good investment of my time?” In her book Switch Off, Angela Lockwood says, “The way we use our time is vitally important for our health and wellbeing, and being constantly switched on leaves us with little time to disconnect and do all the things that re-energise us.” Not only can spending so much time switched on stop you from re-energising, it can also stop you from having the time to do meaningful things in your life. If you had more time in your week would you get to the gym more, see your friends and family more regularly, relax more, write a book or start a small business? While social media and the internet are incredible innovations and tools for modern living and business, it makes sense to be mindful of how you use them and what flow-on effect they may be having in your life. Your brain’s ability to keep up, think clearly, solve problems, work efficiently and keep stress at bay relies on your willingness to stop, be still and enjoy moments of spaciousness. By intentionally switching off and creating space in your mind, you can begin to reconnect with your own inner wisdom and reclaim time to invest in activities that truly matter to you. It’s in the pauses of life that answers and creativity flow. You can start today: Stop. Breathe. Observe. Connect. Create. References available on request. 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 enable individuals and corporate teams to better use their brains to reduce overwhelm and stress while boosting productivity, creative problem-solving and wellbeing. Contact Jessica at jessica@thesparkeffect.com.au, +61 424 358 334 or via thesparkeffect.com.au.

Photography Getty Images

Facebook while at the gym? Do you take your phone to the toilet? Do you check emails in ad breaks while watching TV? What you do repeatedly becomes an automatic habit, wiring your brain in a certain way. If each time you have a moment of stillness you fill it with more stimulation, you are training your brain to need distraction, making it hard to just be. To create spaciousness in your mind, you may need to hardwire in new habits and associations. When I realised I had wired in a habit that meant I reached for my phone the second I had a spare minute, I knew I wanted to make a change. Because I was checking social media countless times throughout the day, I chose to spend a week off social media. I wanted to use that week to train my brain to be comfortable with stillness, to wait without distractions and to stay focused for longer periods of time.

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body YOGA

A yogi’s guide to the Full Moon

ave you ever been mesmerised by a Full Moon in the sky as it exudes beautiful, cooling light? What are the forces that draw you in? Going a little deeper, are you aware of the influences the Moon has on your physiology, energetic body and mind? A Full Moon occurs when the Sun and Moon are opposite from each other, gravitationally influencing the Earth. With its pull, it changes the tides of the ocean, signifying fulfilment and completion. It also calls for reflection and gratitude for the abundance in your life. “Full” is the term describing the Moon as it reflects light from the Sun. It denotes an abundance of acquired goodness, heightened energy, receptivity and strength, but this fullness can also manifest in the overflow of emotions, erratic behaviour and overheated conversations, bringing with them physical and emotional tension. This article honours the Full Moon and offers practices to align with its energy, enhance your connection to the lunar cycle, release tension and restore yourself, leaving you feeling grounded, rejuvenated and fulfilled.

Inﬂuence of the Full Moon: Ayurveda and yoga Ayurveda (the healing system of India and sister science of yoga) observes the healing forces of the universe and has a deep connection with its cycles. This is practised by aligning with its natural rhythms, adapting seasonal diets, adjusting to the cycles of the Sun by modifying eating and sleeping patterns (eg waking up at sunrise) and allowing time for rest, reflection, meditation, ceremony and self-care in the dark hours. The system of Ayurveda has three energies (doshas) that govern physiological activity in the body; they are known as vata, pitta and kapha. The body is also influenced on a physical, mental and emotional level by the five elements. According to Ayurveda, the energy of the Full Moon is closely connected to

The Full Moon is an inﬂuential time in the lunar calendar. These nourishing practices, pranayama and asana will help you tap into its soothing energy as well as rejuvenate and restore your mind–body connection. Words MASCHA COETZEE Photography RICK COETZEE

kapha dosha (Earth and water elements, responsible for moisture, stability and structure in your body). This dosha carries the qualities of heaviness, coolness, density and slowness, which you may notice reappearing in your mind and body during the Full Moon. When balanced, this energy has nurturing qualities and cools “fiery” behaviours and heightened emotions, manifesting in stability, sensuality, grounding and creativity.

Full Moon practices

Yoga and the Moon

Lighten up your diet Experiencing a sense of heaviness and sluggishness during the Full Moon is common, so you may want to eat lighter, nurturing, easily digestible and freshly cooked sattvic (prana-rich) meals to balance out the heaviness and coolness of the Full Moon. Nourishing kitchari, a light and simple Ayurvedic dish of rice and mung beans prepared with fresh seasonal vegetables and spices, is a suitable option during this time.

Hatha yoga recognises that every yang quality has its yin counterpart. Masculine has a feminine polarity, with shakti female energy ruled by the Moon (associated with love, compassion and creativity) and shiva male energy governed by the Sun. BKS Iyengar further elaborated in his book The Tree of Yoga, “Ha means Sun, which is the Sun of your body, that is to say your soul, and tha means Moon, which is your consciousness. The energy of the Sun never fades, whereas the Moon fades every month and again from fading comes to fullness.” The aim of hatha yoga is to achieve balance between the solar and lunar energies, between activity and receptivity. This is why traditional yogis honour the auspiciousness of sunrise (performing sun salutations) and sunset (saluting the Moon) for practising yoga. The energy of the Full Moon relates to the force of prana, the end of the inhalation, characterised by a feeling of fullness, upward-moving energy and expansiveness. While you may feel energetically elevated, you may also experience amplified emotions, yet lacking the sense of being grounded.

Cultivate gratitude “Gratitude is a gracious acknowledgment of all that sustains us, a bow to our blessings, great and small, and an appreciation of the moments of good fortune that sustain our life every day,” writes Jack Cornfield, a renowned meditation teacher and author of The Art of Forgiveness, Lovingkindness and Peace. A growing number of scientific studies have examined the effects of gratitude on mental and physical health. They have revealed that a gratitude practice lifts your spirits, promotes empathy, boosts happiness and can also enhance your relationships, decrease depression and improve your heart health. How to: This simple practice can be done as a formal seated meditation with your eyes closed, or as a relaxed journalling exercise. Set your timer for 10 or 15 minutes. Sit comfortably and begin to reflect, visualise and feel in your heart the people and things you are grateful for. It might be your family and their love, your friends and their support, your loyal pets, your life with its material abundance, the

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body YOGA

Left-Nostril Breathing

Kapha dosha carries the qualities of heaviness, coolness, density and slowness, which you may notice reappearing in your mind and body with the arrival of the Full Moon. beautiful nature surrounding you as well as the country you live in. The list can be as expansive as you like. Be thankful for the gift of the life you have been given; your ability to smell, hear and taste. Express gratitude for your body and how it functions, the wisdom you possess and the love you radiate. Feel this gratitude deeply in your heart, recognising how much you have to be grateful for. On completion of your practice, remain

still for a few moments with your eyes closed, reflecting on how you feel. Practise calming Left-Nostril Breathing (chandra bhedana pranayama) According to yoga philosophy, the left nostril relates to ida nadi. This energy channel is associated with cooling lunar (chandra) energy. Chandra nadi has also been linked to the parasympathetic nervous system (rest and digest response), the left side of the body and

the right hemisphere of the brain, which focuses on intuition and creativity. Chandra bhedana pranayama involves inhaling through the left nostril and exhaling through the right nostril. A pilot study conducted at the Advanced Centre for Yoga Therapy Education and Research (ACYTER) involved 22 hypertension patients practising 27 rounds of Left-Nostril Breathing. The research revealed that the patients had an immediate decrease across cardiovascular parameters, including a reduction in heart rate together with systolic and pulse pressure, declaring it effective in hypertension management. Along with cardiovascular benefits, nurturing chandra bhedana pranayama is practised to reduce internal heat, refresh the body, quieten the mind, elicit deep relaxation and promote better sleep. How to: Sit in a comfortable position either in a chair with your feet flat on the floor or on a cushion with your legs crossed. Keep your face and shoulders relaxed and your spine erect. Bring your right hand into vishnu mudra by folding your index and middle fingers into the base of your right thumb, and keeping your thumb, ring and little fingers extended. Rest your thumb lightly over your right nostril, and your ring and little fingers over the left nostril. Close your right nostril with your thumb and slowly inhale through your left nostril. Then close your left nostril with your ring and little fingers and exhale through the right nostril. Close the right nostril again and continue inhaling through the left nostril and exhaling through the right for a further 10 cycles, slowly building your practice to 27 rounds with time. (All inhalations are done through the left nostril and all exhalations are done through the right nostril.) This exercise can be practised before or after yoga, or on its own.

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Moon salutations are highly soothing and cooling in their nature. Incorporate them into your evening practice on the days of the Full Moon as well as any time when you feel exhausted, overwhelmed, overstimulated or overheated. Yoga for the Full Moon This sequence introduces you to semicircular calming Moon salutations. It will replenish your energy and offers an alternative to heating and stimulating sun salutations. Moon salutations are highly soothing and cooling. Incorporate them into your evening practice on the days of the Full Moon, as well as any time you feel exhausted, overwhelmed, overstimulated or overheated. Salutations to the Moon (chandra namaskar) 1. Upward Salute Side Bend pose (parsva urdhva hastasana) Begin in Mountain pose, standing towards the front of your mat, facing its longer left-hand side, with your feet hip-distance apart. Join the palms of your hands together (anjali mudra) at your heart centre. Take a few deep breaths, anchoring yourself and grounding through your feet, distributing your weight evenly. Inhale, raise your arms up, interlacing the fingers and turning your palms upward. On an exhalation, bend to the right side, allowing your hips to draw to the left, gazing down or upwards. Inhale, come back to the centre and repeat on the other side. 2. Goddess Squat pose (utkata konasana) Inhale, step your left foot to the left, turn your heels in and toes out at 45-degrees. On an exhalation, bend your knees out to the sides, allowing your hips to descend deeply, pressing your chest forwards. Bend your elbows at the height of your shoulders at a 90-degree angle and turn your palms to face each other, spreading your fingers and pointing them upwards. Keep your arms active, engage your back muscles to maintain length in your spine and draw your tailbone towards the floor. 3. Star pose (utthita tadasana)â&#x20AC;&#x201C;Triangle pose (utthita trikonasana) on the left side facing the back of your mat

Straighten your legs and extend your arms out to the sides, with your feet parallel, about one leg length apart in Star pose. Transition into Triangle pose by turning your left foot to face the back of your yoga mat, and your right toes in and right heel slightly out. Inhale, elongate through your torso, lifting the left ribcage, and lengthen from the left hip crease. On an exhalation, take the left arm down and right arm up, keeping your right shoulder over the left. Place your left hand on the left shin, ankle or a prop, or bring your fingertips on to the floor, keeping the sides of your torso long. 4. Intense Side Stretch pose (parsvottanasana) on the left side Bring your hands down towards the floor on either side of the left foot, adjusting the position of your back (right) foot to position the front of the pelvis to face the back edge of your mat. Draw the left hip back and the right hip slightly forward. Inhale, lift your chest and remain here if you feel enough sensation. To go deeper, exhale and fold over the left leg, firming your quadriceps. 5. Low Lunge pose (anjaneyasana) with the left foot facing the back of the mat Keep your hands on either side of your left foot at the back of your mat. Lift your right heel off the floor, bend your left knee and lower your right knee to the floor for Low Lunge. Inhale, bring your arms up and as you exhale gently bring your hips forward. 6. Side Squat pose (skandasana) on both sides Place your hands on the inside of your left foot and turn to the longer side of your mat, lowering into Side Squat. Keep your left knee bent and extend your right leg, coming onto your right heel. Exhale. Inhale, lift your hips to move over to the other side by bending your right knee into skandasana and extend your left leg; inhale.

7. Low Lunge pose (anjaneyasana) with the right foot forward, facing the front of your mat Now you are ready to reverse the Moon salutation, repeating on the other side. On your exhalation, lift your back (left) heel of the floor and place your hands beside either side of the right foot, which now faces the front of your mat. Lower your left knee onto the floor. Inhale, rise up into Low Lunge with the right foot forward. 8. Intense Side Stretch pose (parsvottanasana) with the right foot forward towards the front of the mat As you exhale (with your right foot forward), step your left foot in so your pelvis faces the front of the mat. Inhale, lengthen your spine. On an exhalation, either stay there or fold over the right leg, as you did on the previous side. 9. Triangle pose (utthita trikonasana) on the right side facing the front of your mat On your next in-breath, enter into Triangle pose. Place your fingertips on the outside of the front (right) foot, or your right hand on the shin, ankle or a prop, with your left arm extended upwards. Exhale. 10. Star pose (utthita tadasana)â&#x20AC;&#x201C; Goddess pose (utkata konasana) Inhale, bring yourself back up into Star pose, with your legs straight, feet parallel and arms extended to the sides. Exhale into Goddess pose by bending your knees out to the sides, allowing your hips to descend deeply, pressing your chest forward. Bend your elbows at the height of your shoulders at a 90-degree angle and turn your palms to face each other, spreading your fingers and pointing them upwards. 11. Mountain pose (tadasana) On an inhalation, straighten your legs and step your feet in to touch, bringing your hands into the heart centre in tadasana.

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Upward Salute Side Bend pose

Star pose (left) Triangle pose (right)

Goddess Squat pose

Intense Side Stretch pose

This is one half of the circle. You are now invited to repeat it, beginning towards the back left-hand side of your yoga mat. The right foot will step out to the side into Goddess pose. As you do the first two to three rounds of moon salutations, move slowly and stay in each pose for 3–5 deep breaths. As you become familiar with the sequence, you will develop a natural flow. You may incorporate the breath cues described in the sequence, or simply allow your breath to find its own pace. Practise chandra namaskar for a minimum of six rounds, alternating the right and the left sides of the body. Then take a long savasana (Corpse pose) in the moonlight (where possible), comfortably lying on your back. Allow yourself plenty of time for restoration and assimilation of the effects of the practice.

Bathe in the moonlight

Low Lunge pose

Side Squat pose

Apart from dinacharya (a daily regimen), Ayurveda equally advocates a nightly routine (ratricharya) to sync you with the lunar rhythms that invite you to slow down and turn inwards. Acharya Shunya, an internationally recognised Vedic scholar, Ayurveda teacher, author and the founder of Vedika Global, describes this notion: “If we were to pause long enough from our preoccupations at night-time and simply gaze at the moon from a window or a balcony [or lying down in your backyard basking in the light of the Full Moon], we would discover that moon rays have a special calming and relaxing effect on our minds.” The refreshing effect of the Full Moon can relieve tension, emotional intensity, heat (fiery pitta dosha) and exhaustion. Namaste. Mascha Coetzee is a certiﬁed holistic health and 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 and hosts holistic health workshops. She can be contacted at coetzee. mascha@gmail.com or maschacoetzee.com.

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Earth’s SOS The urgency of global warming requires a response from us. Here’s what we can all do to save the only planet we have. Words LINDA MOON

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Photography Getty Images

tained and weathered like an ancient giant, the Mount Titlis glacier prods the heavens of central Switzerland. Even in this icy, otherworldly realm, surrounded by the Alps of nearby Germany, France and Italy, and 3238 metres above sea level, nature cannot escape the ravages of global warming. Thousands of years old, the glacier is facing its final years thanks to increasingly warmer-thanaverage summers. Last year was the second hottest year on Earth since records commenced in 1880. The year before (2016) currently holds the record for the hottest year. However, rather than a few random hot years, it’s an upward trend. “Sixteen of the 17 warmest years in the 136-year record all have occurred since 2001,” the NASA climate website informs us. Draped across the ice like gigantic bandages, sheets of plastic are an attempt by scientists to stop the Mount Titlis glacier melting. Oblivious of its fate, tourists revel in their glimpse of summer ice. Not everyone here is oblivious, though. Thomas, a local tour guide with a 20-year history of visiting Mount Titlis, recalls that in 1992 the tongue of the glacier descended much lower down the mountain. As the cable car dips back down the valley, he points to barren rock beyond the Trübsee Station and says, “The tongue of the glacier once started here.” An hour-and-a-half away in Lucerne, the Gletschergarten Museum houses graphic evidence of the retreat of Swiss glaciers. Black-and-white photographs from the 1800s show explorers dwarfed before titanic, bulging gorges of blue ice — what the Rhône, Morteratsch, Aletsch glaciers, and others, looked like then. More recent photographs of the same locations show increasingly lengthy treks through barren, stony chasms to reach much more distant and thinner ice margins. How long have they got? A widely reported new study by Fribourg University in Switzerland predicts most glaciers in central Switzerland will have disappeared

by the end of this century due to global warming. All across Earth, ice mass is reducing and contributing to rising seas. According to prominent Melbournebased environmental campaigner, Paul Mahony, “The volume of Arctic sea-ice (ice floating on the ocean) has fallen 72 per cent since 1979.” Satellite imagery from NASA reveals Greenland is losing an average of 303 billion tonnes of ice, and Antarctica an average 118 billion tonnes, each year. Thanks to progressively warmer weather, Greenland’s summer melt season is now 70 days longer than in the early 1970s. The spectre of rising seas might capture our attention, but a diminished coastline is literally the tip of the iceberg in terms of the consequences of unabated global warming. Potentially destroying some of the most important

Climate change and global warming are objective, measurable scientiﬁc facts, not opinions. and beautiful ecosystems of our planet, such as coral reefs, glacial landscapes and inland waterways, as well as significant flora and fauna, global warming could transform life on Earth. Images of collapsing polar shelves, emaciated polar bears and flooded islands viewed through our TV screens help propagate the notion that climate change is happening elsewhere. But the consequences of climate change are everywhere, affecting industries as widespread as farming, tourism and insurance, and even the weekly shopping bill and how much we need to water our gardens. A common misperception is that climate change lies in some distant, doomsday future. Climate change is already here.

What is global warming and climate change? While “global warming” and “climate change” are often used interchangeably, they actually refer to separate things.

Harnessing the wisdom of our first peoples Undoubtedly, we should seek the stewardship of our ﬁrst peoples, those who lived sustainably with nature for tens of thousands of years. In Bonn in 2017, the UN climate change talks established a platform for indigenous peoples to help guide us in climate change mitigation, heralding a signiﬁcant leap forward in recognition of the role we have played in damaging the earth.

Global warming is the rise of the earth’s average combined land and ocean temperature, recorded over the past several decades. Climate change describes more regional climate effects of global warming such as the trend to hotter summers, different rainfall patterns, variations in wind currents or more frequent storms and cyclones. Despite views to the contrary, climate change and global warming are objective, measurable scientific facts, not opinions. In a 2013 study, 40 per cent of Australians thought global warming was a natural phenomenon. Fifty per cent attributed it to human activities. While climate change can indeed be caused by natural processes (such as volcanic eruptions and El Niño patterns), it’s well recognised by the vast majority of government leaders, agencies and scientists that at this moment in history, humans are the dominant force. It’s thought by some that extreme cold weather proves global warming doesn’t exist. This shows a lack of understanding around how global warming affects the planet. Shifts in upper wind currents, water temperatures, precipitation and other factors related to climate change can lead to more extreme winters in some places. What’s important is looking at the big picture. Temperature graphs show that in recent times, the number of record hot days far outweighs any record-breaking cold ones, Mahony says. In other words,

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Satellite imagery from NASA reveals Greenland is losing an average of 303 billion tonnes of ice, and Antarctica an average 118 billion tonnes, each year.

Glacier ice is the largest reservoir of fresh water on Earth.

responsible for about 14 per cent of greenhouse gas emissions.” Others argue it contributes at least 51 per cent.

a single local cold day doesn’t discount the long-term trend of increasing global temperatures across the planet. Mahony has highlighted the tendency of media outlets to dedicate equal coverage to both views. This creates a false impression there’s no scientific consensus on the issue. However, a study of 1372 top published climate scientists found 97–98 per cent attribute the warming trends of the past century primarily to human-caused greenhouse gas emissions.

What causes global warming? Our atmosphere is 480km thick and naturally composed of gases: primarily nitrogen (originating mainly from volcanic sources) and oxygen (a by-product of photosynthesis). “The atmosphere maintains the temperature of the planet by allowing sunlight to pass through and warm the earth,” Mahony says. Some of the heat radiating back is absorbed and trapped by greenhouse gases. These occur naturally in the atmosphere and include CO2, methane and water vapour. This process, known as the “greenhouse effect”, keeps our planet warm enough to sustain life. However, when the concentrations of greenhouse gases increase, the end result is more heat. Scientists have been able to calculate historical levels of CO2 in the atmosphere by examining Antarctic ice cores. “Carbon dioxide concentrations never exceeded 300ppm (parts per million) in the previous 1,000,000 years,” Mahony says. “Prior to the industrial revolution, the concentration was about 280ppm.”

The latest measure, taken in December 2017, shows atmospheric CO2 hovering around 407ppm. Most of this increase has occurred abruptly in the past 50 years, Mahony says. “A key point here is that CO2 takes hundreds of years to break down in the atmosphere. It’s like blowing up a balloon because the gas effectively has nowhere to go.” Scientists attribute the jump in greenhouse gases in the atmosphere to fossil fuels (coal, oil and natural gas), industrial processes, land use (including agriculture and forestry) and transportation, Mahony says. “The carbon contained in fossil fuels is released when you burn them. Carbon is also released when timber burns or decomposes and when the land is mined or tilled.” Thus, deforestation, mining and agriculture (which involves land clearing) are major sources of greenhouse gases. Since plant life absorbs carbon dioxide through the process of photosynthesis, deforestation (estimated at 18.7 million acres a year by the World Wildlife Fund), contributes to the destruction of a major natural carbon sink. Deforestation is thought to contribute 10–15 per cent of greenhouse gases. Animal agriculture increases greenhouse gases via land clearing and emissions of methane and nitrous oxide. “Methane is formed in the stomachs of ruminant animals (cows, goats, sheep, buffalo etc) and is released primarily by belching and breathing,” Mahony explains. “The Food and Agriculture Organization of the United Nations has conservatively estimated that animal agriculture is

Unless we change, Mahony warns, global warming will continue to cause more intense and frequent heatwaves, fires, storms, droughts, water shortages, floods and extreme weather events, making it harder to grow food and feed human populations. Weather patterns may change in some areas. Additionally, pollution, increased heat and changes in the distribution of vectors and diseases will cause health impacts. The loss of glaciers will shrink inland waterways, lakes and rivers fed from glacial ice. Currently covering 10 per cent of the land area of Earth, glacial ice is a storehouse for about 75 per cent of the world’s fresh water, according to the US National Snow and Ice Data Center. “The Himalayan glaciers control the water system through massive parts of Asia,” Mahony says. “Hundreds of millions of people rely on this for crop and rice production. “While inland water will diminish through drought, sea levels will rise, encroaching on major cities and landscapes of the world,” he says. Dealing with climate change will drain economies and add to civil strife. Scientists also warn we’re in the midst of a sixth wave of animal extinction unparalleled since the disappearance of the dinosaurs 65 million years ago. Unlike past mass extinctions, the current rate of species extinction is almost entirely human-generated, compounded by many factors and accelerated by climate change. Loss of vital flora and fauna species (for example, bees or coral) will have knock-on effects for ecosystems and humans. Richard Leck, head of the Oceans Program at WWF-Australia, says, “Thirty

Photography Getty Images

Challenges facing our planet

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Reforestation projects are at the heart of many initiatives to help combat climate change.

“more likely than not” exceed a global average temperature of 4°C above pre-industrial levels by 2100. That might seem minuscule. However, a world that is 4°C warmer would result in “substantial species extinction”, “global and regional food insecurity” and “limited potential for adaptation”, the IPCC report states. Indigenous communities and people in developing countries are especially vulnerable.

per cent of all the fish in the ocean spend some part of their lives in coral reefs. If you think of how many billions of people depend on fish for their daily protein needs and income, you actually start to realise that conserving coral reefs really isn’t just an environment issue — it’s actually a livelihood issue, and a security issue.” And, while coral gets all the limelight, other vital marine ecosystems — kelp forests and mangroves — are being impacted, he says. Coral bleaching (caused by warmer sea temperatures) seems routine these days, but until 30 or 40 years ago there was no geological or scientific record of coral bleaching events in the world, Leck says. “Coral bleaching is climate change in your face. “At the moment, the world sits at about 0.9°C above pre-industrial times. The Paris agreement goal is to limit temperature to 1.5°C above. At that, some coral will survive but some will be gone. If the earth warms more than about 2°C, coral is globally very unlikely to survive. When we talk about why we need those global agreements on climate change, that’s what it comes down to. Essentially, there’s only 0.5°C to play with to save coral reefs.”

Earth’s tipping points While many countries are introducing policies to decrease CO₂ outputs, studies published in Nature suggest all major industrialised nations are failing to meet the goals of the 2015 Paris Agreement. With the window of time for change short, there’s the danger of reaching climate-change tipping points, Mahony

Climate change in Australia Australians were the biggest climate change deniers in a study of 14 industrialised countries. Unsurprisingly, we were also the highest emitter of greenhouse gases per capita of any OECD country. Ironically, evidence suggests Australia will be one of the worst affected by global warming. According to projections on the government site Climate Change in Australia, we’re in for increased drought and heatwaves, and greater occurrence and intensity of extreme weather events like wildfires, floods, extreme rain and cyclones. In fact, Penrith (in Sydney’s western suburbs) was the hottest place on Earth on January 8 this year after climbing to 47.3°C. It’s expected this will stretch water resources, decrease the biodiversity of our animal and plant life and impact on tourism, ecosystems and more.

warns. “We’re potentially moving to runaway climate change whereby we lose any ability to meaningfully influence the climate system. Runaway climate change involves things like the permafrost (frozen soil) in the Arctic, which covers about 20 per cent of the global land mass. It’s thawing out. There are massive carbon stores in the permafrost. That release would cause an accelerating and potentially irreversible cycle of warming, melting and methane and CO2 release.” Without further efforts to constrain greenhouse gas emissions, the Intergovernmental Panel on Climate Change (IPCC) estimates the world will

Defeating climate change requires a worldwide shift from the greenhousegas-producing energies we currently rely on to renewables like wind power and solar energy. Mahony says moving away from fossil fuels is essential. “That involves changing our entire infrastructure for generating power. We have to force governments to provide us with carbon-free energy systems. “A large component of the answer is massive reforestation,” he says. “By growing forest we’re drawing carbon from the atmosphere.” In fact, reforestation has been debated by scientists and governments as a key measure against global warming. Media outlets reported that in 2017, India planted 66 million trees in 12 hours to honour its pledge at the Paris Climate Change Conference, while in the US a campaign known as the Trump Forest aims to plant 10 billion trees to offset US greenhouse gas emissions caused by Trump’s withdrawal from the Paris Agreement. “A key way to reforest is to reduce your intake of animal food products,” Mahony says, “because animal agriculture is a massive cause of land clearing. We have to rely far less on animal agriculture.” Tackling global warming requires all hands on deck. “If there was a war we would be willing to do what had to be done to defeat the enemy,” he says.

Alternatiba — a future vision Bridging the gap between our visions for a sustainable lifestyle and the reality of our everyday lives, Alternatiba is an exciting showcase of a world that could be. Founded in 2013 in France as

Photography Getty Images

Rising to the challenge

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From left: A coral larval curtain enclosure on Heron Island reef; Acropora tenuis colonies growing on a larval enhancement plot.

Thirty per cent of all the ﬁsh in the ocean spend some part of their lives in coral reefs. Conserving coral reefs really isn’t just an environment issue — it’s actually a livelihood issue, and a security issue. years to react and drastically reduce greenhouse gases. We have to make a radical change. “People get scared and don’t do anything: it’s too big and we can’t do anything. With the concept of villages you show that lots of alternatives exist already and you can experiment with them in your everyday life. So you come to climate with a positive message. “We have to rethink totally the way we see life and the way we live. It’s using less, moving differently, developing a different mobility system with more trains. [It’s] creating bonds with our neighbourhood and family. It’s eating less meat, not producing waste, things that everybody can do as individuals.” Forming local community co-operatives is central, ensuring all voices (not just big business) are heard when it comes to decisions affecting the community, she says. “It’s essential to build a climate movement strong enough to make things change. We need to collectively pressure governments to make them change. If you want to change the system, alternatives should become the norm.”

Plant-based meat Founder of Impossible Food, Dr Pat Brown, has been refining a tasty, nutritious and affordable plant-based alternative to animal meat since 2011. His Impossible Burger patty product (based on wheat and potato protein, coconut oil and heme from soybeans)

has been introduced into 1400 outlets in the US, with plans to extend internationally. “The use of animals as a food production technology is by far the most destructive technology on Earth,” Brown told Time magazine in April. Brown says animal agriculture produces more greenhouse gas emissions than the entire transportation system of Earth, and produces more water pollution and uses more water than any other technology. “It also now occupies almost half of Earth’s entire land area ... Livestock has essentially pushed all the diverse wildlife that used to exist on the planet to the edge of extinction. If we succeed in our environmental mission, we will be the biggest, most impactful business in history.”

Growing new coral reefs Fate might suggest Professor Peter Harrison was destined to play a leading role in saving coral. Back in the ‘80s, Harrison and post-grad colleagues from James Cook University were the first people to witness and document the mass spawning of coral, a finding published in Science in 1984. “That changed our global understanding of how and when corals reproduced,” Harrison explains. Long before their discovery, coastal people in the waters of southern Japan had observed the blood-red slicks caused by the annual release of eggs and sperm that produce the larvae responsible for

Photography Peter Harrison

a citizen-led initiative to fight global warming, Alternatiba is a synthesis of ideas, talks, gizmos, workshops, practical solutions, entrepreneurs and NGOs in the sustainable energy space. Offered over a weekend or a series of events, it shows the alternatives available for a low-emission life. Since Alternatiba’s first “village” event (attended by 12,000 people), the movement has hosted 130 “villages” across over eight countries, mainly in Europe. Julia Mertke of Alternatiba in Limoges says, “We want to show that everyone can do something to stop climate change. We don’t have to wait for governments to make decisions. Many things exist locally to fight against climate change. The public can get information, for example, about composting toilets, how to find local and organic fresh products, how to reduce waste, where to repair electronic devices, what ecological materials exist for house building and renovation. We hope that every visitor goes home with at least one project or idea he/she wants to realise.” Other ways for people to participate are by taking on “challenges” like purchasing local money (this supports local products) or investing in solar energy projects. For example, people can rent out the roof of their home for the installation of solar cells for others. The village is composed around thematic zones, including production, repairing, recycling and reuse, health, economy, transport, construction and social links, Mertke says. Pauline Boyer of Alternatiba’s national management team says the urgency of the climate crisis means it’s imperative we change our way of life. “The people in charge of making decisions for the world are not doing enough. We have three–10

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replenishing coral communities each year. They named it the punitsu. “The myth that was associated with the punitsu was that these were the menstrual waters of the Queen of the Dragon Palace of the Sea,” Harrison says. Fast forward to now and Harrison’s understanding of the punitsu is instrumental to the future survival of coral reefs. “Most reef systems around the world are losing corals faster than the natural processes of reproduction and recruitment can replace them,” he says. “We now have a global coral and reef crisis. In the Coral Triangle of Southeast Asia, which is the global centre of marine biodiversity, you’ve got about a quarter of all the world’s fish species. Unfortunately, those are the reefs in the world most impacted by humans.” It was this that led Harrison, now director of the Marine Ecology Research Centre at Southern Cross University, to focus his first efforts (in 2012) on coral larval restoration in the Philippines, in an area degraded by blast fishing. The technique involves raising coral larvae (reared in tanks within the lab and collected from the ocean during mass spawning events) and re-colonising them on the reef within fine mesh enclosures. “The mesh keeps the larvae in the area but lets the water flow through it.” Because of its relatively low cost it’s a technique that can be readily applied in other developing nations. Another aspect of Harrison’s project is working with local communities to increase understanding of the link between healthy coral and fish “so that they will value these renewed coral reefs, protect them and only fish outside the areas we’ve restored”. The success of the Philippines project has led to funding for projects within the Great Barrier Reef, involving much bigger enclosures. “We have scaled the process up to 100sqm patches,” he says. His team has also had success using a faster-growing coral species. “We’ve gone from microscopic larvae that are less than a millimetre long through to dinner-plate-size corals that are sexually reproductive in just three years.” It has been described as a game changer for the future of reefs. “Our hope in the future is we’ll be able to do this at large scales very cost-effectively and therefore start to rejuvenate large enough areas on some of these reefs that can act as a source of larvae for other reefs,” he says. Without action on climate change, however, coral reefs still remain vulnerable. Richard Leck, head of the Oceans Program at WWF-Australia, says about 50 per cent of coral cover was lost from the Great Barrier Reef, the world’s largest reef system, in two major bleaching events between 2014 and 2016. “The number one threat to the Great Barrier Reef is climate change, in particular coral bleaching caused by ocean temperatures being warmer,” he advises. There’s still hope if we act now. “The Great Barrier Reef is still resilient. The issue is the amount of stress it can take,” he says. As well as campaigning against climate change, WWF is working on reducing other negative impacts on the reef. A key strategy is working with local farmers to reduce pollution, fertilisers and sediment flowing into the

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From left: GIZ program in the Pacific helping communities in low-lying islands; Australia is the primary home of the marsupial quokka; shy albatross, an endangered Tasmanian seabird.

reef that contribute to predatory Crown of Thorns outbreaks, algal growth and other negative impacts.

Scientists also warn we’re in the midst of a sixth wave of animal extinction unparalleled since the disappearance of the dinosaurs 65 million years ago.

When residents of the coastal village of Narikoso (on the island of Ono, in Fiji) rise in the morning, they’re liable to find water in their living rooms at high tide. Seeping into groundwater and depositing salt in the village gardens, the sea contaminates fresh water drinking supplies and destroys the soil’s fertility. Narikoso’s coastline has receded 15 metres inland over the past 30 years as a result of rising sea levels. Though dire, the situation isn’t unique. Despite contributing the least to greenhouse gases, island societies in the Pacific are among those most dramatically affected by global warming. The challenges of living on such islands (geographic remoteness, small size, often steep topography, proneness to natural disasters, lack of arable land and fragile economies and ecosystems) have been greatly compounded by climate change. At Narikoso, part of the solution has been to relocate the villagers onto higher ground. Dr Wulf Killmann is program director of a regional SPC/ GIZ (Gesellschaft für Internationale Zusammenarbeit) program assisting 14 Pacific Island communities to adapt to climate change. He estimates at least 30 and up to 100 more communities within Fiji will need to be relocated to higher elevations within the country. Such island communities are facing major livelihood impacts from factors relating to climate change, he says. “The changes in temperature and rain regimen have an impact on agricultural crops. The varieties of root crop staples (taro, yam, cassava and sweet potato) that they used

to grow are no longer growing that well.” To tackle such problems, SPC/GIZ has been introducing innovative grassroots strategies in fisheries, forestry, coastal protection and agriculture. Their work includes helping the locals grow fruit and vegetable varieties more resilient against the changing conditions. A honey farm and orchards have been constructed at Narikoso to help safeguard the livelihood of the villagers, while mangroves have been planted to prevent further erosion of the coastline. “Lessons learned from the pilot village of Narikoso could benefit not just other Pacific islands but the world as a whole,” GIZ stated in a media release. With Pacific island communities heavily reliant on fish for their livelihoods, one low-cost solution to decreasing coral populations has been creating artificial “convention centres” for fish near the shore. Such fish-aggregating devices consist of “a rope dangling in the water between a float on top and a weight at the bottom,” Killmann says. “The rope has small fibres, which stick out. On the fibres are possibilities for plankton, then bigger fish, then sharks. This is increasing catch.” Another successful measure has been to fight rain erosion (affecting hillsides where food is grown) by showing the community how to plant vetiver grass. However, with sea levels projected to rise as high as 1.5m by the end of the century, much of Dr Killmann’s work involves developing guidelines and processes for relocating people. “These low-lying islands are perhaps 2.5m

maximum above sea level. So if you consider sea level rise of 1.5m, this will have a severe impact on the country, on the people, on the available land. Even for the high islands you already have an increase in sea level rise, which leads to the necessity of people to move their villages. Planned relocation is a very complex process. You have to come to agreement with the landowners to ensure the land is sustainable and there is no conflict between the people coming and receiving. It’s like crossborder immigration.” Islands most at risk include Tuvalu and Kiribati (set to be wiped off the map by rising seas) and the Marshall Islands, he says. “But since all Pacific Island countries have low-lying islands, all are affected, and high countries are differently affected. Vanuatu, for example is affected by cyclones forming north.” The Pacific Economic Monitor estimated the record-breaking Cyclone Pam (which flattened Vanuatu in 2015) caused total damage worth 64 per cent of GDP. Killmann remains an optimist. “It’s a very serious issue, but if we work together we can help with these climate change issues.”

Protecting wildlife Darren Grover, head of Living Ecosystems at WWF-Australia, says climate change causes a range of different problems for wildlife, with “the large majority of species affected in some way”. Along with deaths simply from increased temperatures, common

Photography The Deutsche GIZ; Bluebottle Films & WWF-Australia; WWF-Australia

Paciﬁc island impact

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impacts include a reduction or change in habitat and loss of water, shelter and food supply. â&#x20AC;&#x153;With a drying climate thereâ&#x20AC;&#x2122;s less water across the landscape,â&#x20AC;? Grover says. â&#x20AC;&#x153;Those creeks and streams that would have flowed regularly throughout the year are now flowing a lot less. A lot of aquatic species [such as the Western Swamp Tortoise] are starting to suffer.â&#x20AC;? For land-dwelling animals there are often longer, more dangerous treks to drinking water. â&#x20AC;&#x153;Where itâ&#x20AC;&#x2122;s getting hotter and drier, youâ&#x20AC;&#x2122;re starting to see some plants benefiting from that and others suffering,â&#x20AC;? Grover says. This can impact on the natural food supply of many animals. â&#x20AC;&#x153;Where youâ&#x20AC;&#x2122;ve got that denser vegetation that provides shelter and protection for many species, those habitats become more open with less of that protection.â&#x20AC;? Another danger is fire. â&#x20AC;&#x153;In parts of Australia, the hotter, drier weather is leading to bigger and more frequent bushfires,â&#x20AC;? Grover says. In 2015, for instance, Western Australiaâ&#x20AC;&#x2122;s largest wildfire since 1960 burned through 100,000 hectares, killing most of the 500 quokkas around Northcliffe. â&#x20AC;&#x153;So you have that initial impact from climate change, then the follow-up impact of foxes and feral cats getting quokkas because they donâ&#x20AC;&#x2122;t have anywhere to hide any more,â&#x20AC;? he says. â&#x20AC;&#x153;Climate change often acts in conjunction with these other threats many of our species are facing.â&#x20AC;? To gauge the further impact of climate change, in 2013 WWF-Australia conservation scientist Martin Taylor examined how all of Australiaâ&#x20AC;&#x2122;s threatened (355 plant and 149 animal) species would be impacted by scenarios of 2Â°C above preindustrial times â&#x20AC;&#x201D; anticipated to play out by 2085, assuming greenhouse pollution follows the current trajectory. He found 59 of the plant and 11 of the animal species would completely lose their habitats. â&#x20AC;&#x153;The worst thing, though, is that 61 per cent of threatened species would lose more than half their habitat,â&#x20AC;? he says. â&#x20AC;&#x153;Youâ&#x20AC;&#x2122;ve got things like the Mountain Pygmy Possum in the Australian Alps. If it gets too warm thereâ&#x20AC;&#x2122;s nowhere they can go. Theyâ&#x20AC;&#x2122;re already at the top of the Alps. It will disappear unless thereâ&#x20AC;&#x2122;s intensive management to try to save them.â&#x20AC;? To help counteract further loss of wildlife, WWF is involved in a number of specific projects such as providing artificial nests for the Shy Albatross, an endangered Tasmanian seabird whose breeding success has been impacted by climate change. By monitoring quokka populations in WA and targeting feral predators they hope to protect the last refuges for quokkas. Further key projects include helping koalas (listed as a vulnerable species in May 2012) survive the impacts of climate change and habitat loss. â&#x20AC;&#x153;Koalas need shade,â&#x20AC;? Taylor explains. As evidence of their sensitivity to climate change, koalas declined by 80 per cent in the Mulga Lands of southwestern Queensland during the millennium drought. â&#x20AC;&#x153;Modelling shows koalas and their food trees will eventually only overlap in a thin strip along the East Coast as the interior becomes hotter and subject to more intense droughts. But the coast is exactly the area where theyâ&#x20AC;&#x2122;re facing all the problems of habitat loss. Theyâ&#x20AC;&#x2122;re caught

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special report CLIMATE CHANGE

Volunteering on reforestation projects is a wonderful way to help protect the planet as well as connect with your community.

The importance of optimism In the face of such dire predictions it can be easy to feel overwhelmed and hopeless to act. In his 2014 book Optimism, Bob Brown reminds us that depression immobilises, while hope motivates us to act. “Optimism is a key ingredient for any successful human endeavour,” Brown wrote in the intro to his book. “And isn’t keeping Earth viable the greatest endeavour we can ever undertake?” Ultimately, the fate of Earth depends not on more scientiﬁc predictions and analysis, but on what we do next. Fortunately, there are many people and organisations doing things that show the way forward.

What you can do? Join the fight Join a local community group addressing climate change. Donate money to the cause. Contact your local politician to demand action. Urge industry to switch to green power. Support climate change campaigns, sign petitions and write letters. Volunteer on a specific project such as reforestation, habitat restoration or helping wildlife. Reduce your personal carbon footprint The average Australian household generates at least one-fifth of Australia’s greenhouse gases — more than 18 tonnes per household each year, according to the Environmental Protection Authority. Measure your personal contribution to greenhouse gases. Free calculators exist

online, eg epa.vic.gov.au/AGC/home.html. Switch to green energy. Check out Choice’s review of renewable energy retailers. choice.com.au/homeimprovement/energy-saving/reducingyour-carbon-footprint/articles/greenelectricity-review. Go vegan. A 2016 journal article found worldwide transitioning to a plantbased diet could reduce food-related greenhouse gas emissions by as much as 70 per cent. Learn about what foods contribute most to greenhouse gas emissions from The Low Emissions Diet cookbook: terrastendo.net/2016/02/07/the-lowemissions-diet/. Use less power by consuming more foods raw. Install solar panels. Use energy-efficient appliances. Reduce your home’s energy consumption with insulation, curtains, draught proofing and double glazing. Employ passive solar design, like increasing north-facing windows as well as covering windows with overhanging eaves. Dry your clothes in the sun. Unplug appliances and electricals when not in use (standby mode still sucks power). Become a conscious consumer — consider the environmental impact of different products. Apps and websites such as Buycott.com, ethical clothing site Good on You (goodonyou.eco) and others can help. Consider where you invest your money and superannuation. Eat seasonally and buy local. Grow your own food. Reduce waste by reusing, recycling,

repairing as well as composting. Use less generally. Buy second-hand. Walk, travel by bicycle or public transport, and car pool. Take your holidays locally. Employ low-till gardening methods in your garden, like biodynamic and no-dig gardening (tilling of the soil releases carbon). Grow trees and plants. Use solar devices for your gadgets.

The growth of renewable energy — solar, wind & more With reducing greenhouse gas emissions central to defeating global warming, the renaissance in renewable energies in Australia gives hope. Although there’s still a long way to go, the sector is expanding and prices are dropping. According to the Clean Energy Council’s 2016 report, over 30 new renewable energy projects (representing over $6.9 billion in investment) were under construction in 2017 in Australia, an unprecedented amount for the industry. Solar-power production increased by 29 per cent during the year. Renewable energy supplied 17.3 per cent of Australia’s electricity during 2016 — enough to power almost 8 million average homes. Tasmania leads the way, supplying a whopping 90 per cent of the island’s electricity using renewable energy (compared to 5 per cent for Queensland and 12 for NSW). We should all get on board. Linda Moon is a freelance health, travel and lifestyle writer and a qualiﬁed naturopath based in Katoomba, NSW.

Photography Getty Images

between a rock and a hard place. WWF has been high-profile advocating for the protection of remaining trees and for the establishment of ‘koala arks’, or refuges where our national icon can survive.” In addition to such hands-on projects, WWF does a lot of advocacy and campaigning, Grover says. Initiatives include pressuring governments on climate change, industry targeted buyers’ clubs for renewable energy, a Hackathon where groups of innovative thinkers propose ideas to reduce carbon, and support for an app that helps homes and businesses reduce their energy use. “There are some really bright people out there thinking about these things,” he says. “We know historically that when you have these challenges, that’s when innovation comes to the fore.”

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planet GARDEN THERAPY

Growing good health According to garden therapy, a longer and leaner life is right under your feet. All you need to do is step outside. Words JULIA BOURNE

t has been said that in order to discover your true passion and meaning in life, you should try to recall how you spent your time when you were 11 years old. At that age, you had the independence to make your own choices about your activities, before social and family expectations directed you towards good grades and life skills. Indoors as an 11-year-old, I loved to be engaged with words, shapes and colours, but my greatest joy was to be outside in the garden or nearby parks, revelling in the wonder of nature. I loved identifying a tree from its leaf and seeing how the leaf’s shape often resembled the shape of the full-grown tree; watching the development of a tadpole into a frog; moulding a handful of clay soil into shapes, like with plasticine. It’s no surprise that as an adult I became a passionate gardener.

The backyard When the house next door to my current home was sold and the demolition began, I was sad to witness the destruction of what had been home to many people over the course of 80 years. But one morning I left home for a few hours and returned to find the neighbouring garden, with its decades’ worth of trees and plants, had also been destroyed. I felt as bereft as if a death had occurred. Three years later, a “French provincial” mansion occupies nearly the whole block, with the exception of what Melbourne University architecture professor Philip Goad calls “a small cemetery at the front”. How apt that is, as a memorial to the traditional backyard where children played, families relaxed, neighbours interacted and wildlife thrived. This “disturbing trend where outdoor amenities have all but disappeared”

was highlighted by Tony Hall in his book The Life and Death of the Australian Backyard. Aerial photographs illustrate the dramatic nature of the change in the suburbs, where the house, and not the garden, dominates. In the 1930s, houses typically occupied 26 per cent of a domestic plot. Today, the house is palatial and the garden almost nonexistent. With increasing urbanisation, even a patio garden is becoming a rarity as apartments take the place of the traditional suburban home. Hall links the shrinking of backyards and the 40 per cent increase in the footprint of the average dwelling over 20 years to the changing lifestyle from the early 1990s: “an outward physical manifestation of profound social and economic changes in Australian society”. The attitude to property has shifted from considering it a place of enjoyment to a financial investment, measured in terms of monetary gain rather than enhanced quality of life, he says. Larger gardens demand a lot of time and energy. But so does visiting the gym and the shopping mall and fuming in traffic jams. What price are we paying in terms of our health for this relentless conspicuous consumption? What effects are our built surroundings of brick and concrete, metal and plastic, really having on us? And are we as well adapted to our urban lifestyles as we believe?

Connection to nature You can probably identify with the sense of relief that’s felt when you temporarily escape outdoors to stretch your legs, breathe fresh air and look at something other than a flickering screen. Research suggests we could be tapping into a fundamental, even primitive, need to connect with the natural world.

Edward O Wilson introduced and popularised the idea of “biophilia” 30 years ago. He suggested that our evolutionary history has instilled in us an instinctive need to connect with other living things and the belief that gardening improves wellbeing and quality of life because working with plants fulfils an inborn and essential need to connect with the living world. He wrote: “Since we human beings have spent the vast majority of our time evolving on the African savannah we are genetically predisposed to associate its unique features (trees, openness and grassy ground) with survival.” More than half of the world’s population now lives in an urban environment, but even the citizens of the ancient and mediaeval worlds had daily contact with the dirt and confusion of animals and food production. Today, we have a horror of grime and disorder and are exhorted constantly by advertisers to wash, clean and deodorise. But the hunter-gatherer is still there, just below the surface of our 21st century scrubbed and polished veneers. I’m not suggesting you pack your bags and return to the savannah, but for your mental and physical health it helps to find a way to satisfy the instinct to dig in the dirt and connect to the natural world. In a 2014 article, Arie T Greenleaf (aptly named) and others reported that being in the presence of plants may have many psychological, physical and social benefits that go beyond meeting basic needs. Gardening promotes wellbeing by increasing optimism and zest for life as well as improving self-esteem, physical health and the sense of community. Gardeners routinely report similar positive benefits from their interaction with plants, including increased social

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planet GARDEN THERAPY

Gardening in the sunshine is a great way to connect not only with nature, but with your little one, too.

cohesion, a sense of accomplishment and pride, improved mental concentration and self-confidence, reduced stress levels and a quicker recovery from physical injuries.

Photography Getty Images

Gardening for longevity Research has found that gardeners live 14 years longer than average. I have personally known several people who gardened all their lives and lived well into their nineties. As well as their physical abilities, their social and mental powers remained undiminished. There could be many reasons for this, but when explorer Dan Buettner teamed

up with National Geographic to research longevity, he found five Blue Zones — areas in the world where 10 times as many people reach the age of 100 than in the US. A common factor was lifelong physical activity and a plant-based, largely locally grown diet. In Okinawa, Japan, almost all centenarians grow or once grew a garden. It’s a source of daily physical activity for the body and helps reduce stress. It’s also a near-constant source of fresh vegetables. On the Greek island of Ikaria, around one in three of the inhabitants live into their nineties. They

traditionally have farming or fishing jobs and live in a mountainous terrain, which keeps them active throughout life. Gardening will save you thousands of dollars in gym fees, but it’s not just the exercise that contributes to improvements in health. Gardeners tend to eat more fruit and vegetables and, because the produce is consumed within minutes of picking, the vitamin and mineral content is not diminished. Deficiencies in vitamins and minerals can lead to serious health problems, but good levels can keep your hair shining, your eyes sparkling and your skin glowing.

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planet GARDEN THERAPY

Garden therapy for urban dwellers Read Indira Naidoo’s gently humorous book The Edible Balcony for inspiration. Find a plot in a community garden. Oﬀer to care for a neighbour’s garden. Volunteer for an environmental project in your local area. Start small and grow herbs on your kitchen windowsill.

A natural healer All this research is leading to increasing recognition of the significant benefits to be gained from reconnecting with nature. Ecotherapy is a recently developed program with such proven results that clients are usually referred to the scheme by their GPs. It has had success in improving individuals’ lives and at the same time producing social and economic benefits. The Natural Growth Project in London combines horticulture with psychotherapy and facilitates the growth and healthy development of Freedom from Torture clients. Many torture survivors have difficulties talking about their past experiences, or the

uncertainty and difficulties of their present. For some of the most physically and mentally damaged clients, being in the open and in touch with the elements can bring instant relief and can open the path to extraordinary change. A plot of land was transformed into a dedicated and secure sanctuary, designed for clients at all stages of recovery and physical health. There’s also a small area where they have planted memorials to loved ones they have lost. Participants have said: “Walking into this garden is like walking into the arms of my mother.” “This garden is my home.” “I tried antidepressants but nothing seemed to keep the memories away. Everything was darkness. Then I came here and I am at one with the earth. There is no evil in the garden.” If the therapeutic benefits of gardening can have such a powerful effect on people who have been traumatised by the horrors they have witnessed, think of the effects it could have on stress, burnout, anxiety and depression. Gardening offers not only an improvement in your personal wellbeing but also the feel-good factor of knowing you are helping the health of the planet. Research by CERES, a sustainability centre in Melbourne, found that a typical basket of goods from a supermarket had travelled 70,000 kilometres. They also discovered that shipping strawberries from Chile to the US consumed six times more energy than the nutritional energy of the fruit. In addition, the excessive land clearances for farming, often to raise cattle, are believed to have an impact on the world’s climate. By trading some of our meat consumption for home-grown fruit and vegetables, you will be reducing the burden on the planet.

Coming to your senses Going back to our days on the savannah, our highly developed senses were an essential part of our survival strategy. If you think about being in natural surroundings, all five senses are stimulated: the sight of colour, shapes and movement; the sound of birdsong and the rustle of leaves in the trees; the feel of the breeze and the sun on your skin; the smell of eucalyptus or blossom; and the taste of fresh, cool air. Compare that experience to being indoors with the hum of an air-conditioner, the images on a flickering computer screen, the smell of a photocopier’s chemicals and the taste of a plastic cup from the water cooler. Perhaps the sensual delight of communing with nature is not the only reason for raising the spirits. Therapeutic Landscapes reports that “research on rats has found that Mycobacteria vaccae, a bacterium commonly found in soil, triggers the release of serotonin, a hormone that decreases anxiety and depression, elevates mood and improves cognitive function. The findings have intriguing implications for how active engagement with soil could play a more direct physiological role in people’s health.” Before you head to the gym to counter the effects of sitting at your desk all day, or to a shopping centre to find something to fill a space in your life, or reach for that glass of wine to relieve the stress of commuting, try stepping outside into your own backyard. You may find the solution has been right under your feet the whole time. As well as being a keen gardener, Julia Bourne is a Melbourne-based freelance writer and editor.

Photography Getty Images

There is extensive evidence for the value of spending time in natural surroundings, particularly in overcoming depression and anxiety. Deakin University conducted a study for the charity beyondblue into the benefits of contact with nature for mental health and wellbeing, and Therapeutic Landscapes outlines many studies into the therapeutic benefits of gardens. A Netherlands study of two groups of people found that 30 minutes spent gardening resulted in lower levels of the stress hormone cortisol than the same time spent reading. In 1992, Japanese researchers R Nakamura and E Fujii used an electroencephalogram (EEG) to measure the brain activity of people viewing a hedge of greenery or a concrete fence. The results of the EEG showed, not surprisingly, that the greenery produced relaxation, whereas the concrete elicited a stress response. A study in Norway even found that symptoms of depression were significantly reduced in people who spent six hours a week gardening.

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MY DAILY GREEN

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planet CITIES FOR PEOPLE

City life More than half of the worldâ&#x20AC;&#x2122;s population live in cities. The design of those cities is of vital importance for not only the people who live there but also for the future of the planet. Words MARTIN OLIVER

ities are complex and intriguing places that combine the advantages of concentrated habitation with its inevitable downsides. Dating all the way back to 7000 BCE, they rose to greater prominence as a result of urban migration following the Industrial Revolution, starting in the early 18th century. More recently, the percentage of humans living in cities rose from 39 per cent in 1980 to 54 per cent today, with further urbanisation predicted for the future. Cities are set to play an important role in the future direction of human settlement and will be pivotal in tackling climate change. Some cities that were once viewed as unappealing and polluted are now clean and attractive, aided by peoplecentred urban planning. What are they doing right and what mistakes were made in the past?

At Cheonggyecheon in Seoul, South Korea, an expressway was dismantled to create an artificial river.

The Belgian city of Ghent is a leader in sustainability, with much of its city centre car-free.

Car domination Cars have come a long way since the late 19th century when vehicles in the UK were required by law to drive at no more than two miles per hour and to be accompanied by someone waving a red flag. Over time, rules were relaxed and cars sped up, while usurping the roads from other users. As early as 1922, Modernist architect Le Corbusier envisaged cities dominated by cars travelling fast down straight multilane highways. With backdrops of tall skyscrapers, his sketches look eerily familiar in their similarity to todayâ&#x20AC;&#x2122;s car-oriented cities. The city can sometimes be a zone of contention between two different paradigms. A mechanistic viewpoint

sees the city as a system oriented towards the car and valuing travel at speed. A competing holistic perspective appreciates the city as a place in its own right, or even as an organism. Here, the human-scale is valued. Around 1960, it became evident that cars were taking over. A pivotal point came in 1961 when urban activist Jane Jacobs put out The Death and Life of Great American Cities, a book that initiated awareness of the damage being done. Jacobs had been heavily involved in a campaign to save Greenwich Village in

New York from a destructive roadbuilding project known as the Lower Manhattan Expressway, and she coined many ideas regarding urban liveability that are today in wide circulation. Repercussions of car dominance are numerous and include congestion, air pollution, noise and greenhouse emissions. Car dependence operates a vicious cycle where car-oriented development in turn encourages more road building. Among the horror stories is the recent construction of WestConnex through the Sydney

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planet CITIES FOR PEOPLE

outside walking or cycling range and there’s a longer walk to the bus stop. A 1970 survey carried out in San Francisco by urban design academic Donald Appleyard found that on a road with heavy traffic residents had onethird of the number of friends and acquaintances from nearby houses compared to those living on another street with light traffic. Whereas residents on the “light” street generally marked their home territory as being the whole street, for those on the “heavy” street this territory had retreated to just one or two rooms of their homes. Both Australia and New Zealand are highly car-oriented, close to topping the world in commuter trips made by car. In Australia, 74 per cent of travel to work is via car, whereas in New Zealand the figure is 82 per cent. Turning around car-dependent design is a challenge, but one that has been successfully tackled overseas.

A walkable city

Photography Getty Images & Bigstock

The most common way to get around Copenhagen, Denmark, is by bicycle.

suburb of Haberfield, resulting in the loss of dozens of heritage houses. Where car-related functions such as traffic movement and parking are given precedence, the space devoted to economic, social and cultural exchange is diminished. Pavements are narrower and buildings blocking road-widening may be demolished. Increased mobility associated with car culture has been responsible for the loss of many corner stores. Quality of life is diminished for the people who don’t drive, including children and elderly people. Destinations are often

Car orientation usually leads to lowdensity development, manifesting as suburban sprawl. Environmentally, this is linked to a range of downsides, including loss of farmland and forest, extra fuel consumption from the greater distance driven to reach facilities, and the additional resources required to build infrastructure. Health-wise, sprawling suburbs encourage obesity from excessive reliance on a car, and may lead to social isolation. Over the past 20 years, the lower densities common to many suburbs in Australia and New Zealand have seen a move towards higher density. Factors include the demolition of detached houses to make way for unit blocks, increasing high-rise residential development and infill, including second dwellings in backyards. While these developer-driven trends have resulted in a less visually appealing built environment and the loss of trees and gardens, medium and high densities also mean greater walkability, especially when located fairly close to mass transit. In the US, which has been heavily car-dominated, there’s a strong shift towards walkable development due to its quality of life and health benefits boosting property values. Originally promoted under the banner of the New Urbanism movement, these mixed-use

neighbourhoods offer close access to shops and facilities. Such neighbourhoods attract young professionals, but this has come at the price of gentrification and rising property values eroding social diversity. In Australia and New Zealand, demand remains high for one-bedroom studio apartments, with today’s younger generation far less interested in being burdened with stuff. Renting is common. Millennials, in particular, are increasingly less likely to be interested in driving, with this trend occurring in many affluent countries. Once an overlooked figure, pedestrians and their needs are making a comeback, especially in urban districts that have undergone regeneration. Over the past few decades, numerous town and city centres have created pedestrian-only shopping streets. Central Melbourne, in particular, is highly pedestrian-friendly and has received full marks for walkability by the American website, Walk Score.

Going car-free The car-free paradigm is gaining ground worldwide, especially now that the world is awakening to the extent of the risks associated with pollution and climate change. On World Car Free Day, held every year on September 22, motorists are encouraged to find other means of transport. Some cities have held their own car-free days. These include Bogotá in Colombia, and Paris, which in October 2017 organised a large event covering an area of 105 square kilometres. Europe leads in car-free neighbourhoods, which include Vauban, a suburb of Freiburg in Germany with a population of about 5500. Other urban car-free and low-car developments are found in Amsterdam, Vienna, Cologne, Hamburg and Nuremberg. One car-free leader is the Belgian city of Ghent. Since 2012 it has been reclaiming a number of inner-urban streets from traffic, for use by local residents over a 10-week period during the summer. This Living Streets project now involves 24 streets. Some more courageous cities have gone as far as to remove central urban freeways, a move that reverses the car-obsessed planning ethos of the 1950s and 1960s. These include Seattle, which has part-completed the demolition of its Alaskan Way

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Quality of life Ideally, a city represents a place for interaction, exchange, enjoyment and exposure to diverse cultures. Its inhabitants are looking for a place that is liveable, sustainable, healthy, safe and interesting. For a city to achieve this, it must embrace pedestrian-oriented and people-centred development. “Placemaking” is a new term for a bottom-up approach to design that listens to the desires of the local community and its quality of life goals. Factors that help shape a city designed for people include: Wider footpaths and conversely less space devoted to cars Reduced vehicle speeds

Cathedral Square in Christchurch, New Zealand, is a popular public space.

Good examples in Australia and New Zealand include Melbourne’s Federation Square, the South Bank parklands in Brisbane and Cathedral Square in Christchurch. Conversely, empty and deserted spaces are liable to convey the opposite message. The definition of “liveable” can extend to a wide range of factors, but if the criteria are narrowed to the planning and running of urban areas, Copenhagen usually comes out on top. Downsides such as the cool weather are offset by pedestrianisation, good public transport and about 40 per cent of trips being made by pushbike. While Europe has a head-start with designing cities for people, those elsewhere are making progress, too.

City as playground and laboratory Trees and other vegetation for shade and aesthetics The presence of public art Some narrow roads or laneways, offering a more intimate human scale The preservation of historical heritage: older buildings are lower-rise, letting in more light than skyscrapers, and do not psychologically dominate the individual Parks and other green spaces A diverse and engaging variety of activities in pedestrian areas, including busking, street performing and footpath dining Jan Gehl is a Danish urban designer who has devoted the past 40 years to transforming urban environments to maximise human quality of life, often with much success. He was instrumental in transforming central Melbourne into a highly liveable city and lists the following criteria as being pivotal to achieving a high quality of life. Being able to walk Being heard Being able to cross the road easily Activities to participate in Design for disabled people Opportunities to rest A good city at night Jane Jacobs coined the term “eyes on the street” to indicate how the presence of pedestrians deters crime. Citizens can take ownership of public spaces simply by using them. The presence of numerous people hanging out in a public area sends a signal that it’s safe from crime, and that the space works for its users. In turn, this encourages further people to congregate.

In the 1950s, Letterist International, an avant-garde Marxist collective based in Paris, developed a practice known as la dérive, a term that loosely translates as “drifting”. Also sometimes referred to as psychogeography, this was an exploration of an urban area in a state of heightened receptivity as a means of bypassing one’s habitual relationship with the environment. Ideally, participants would later debrief to cross-check their impressions. Drifting was influenced by an imaginary figure invented by Baudelaire in the late 19th century known as the flâneur, an investigator-philosopher who strolled or wandered about the French capital observing society. Another interesting way to interact differently with one’s urban environment is via experimental tourism. Devised by a Frenchman named Joël Henry, and borrowing heavily from the Surrealists, this turns the conventions of travel on their head in various playful ways. These include visiting cities using antiquated guidebooks or visiting urban attractions only at night.

Resources Living Neighbourhoods, livingneighborhoods.org New Urbanism, newurbanism.org Walk Score, walkscore.com.au Jan Gehl, gehlpeople.com Project for Public Spaces (placemaking), pps.org Latourex (experimental tourism), latourex.org/latourex_en.html Martin Oliver is a writer and researcher based in Lismore, NSW

Photography Bigstock

Viaduct. At Cheonggyecheon in Seoul, the dismantling of an expressway has resulted in the creation of an artificial river and has boosted urban biodiversity. While some might expect that such projects will lead to traffic gridlock and chaos, this has not happened. Traffic planners have long recognised the phenomenon of “induced demand”, whereby new urban roads quickly fill up with vehicles. Where these roads are later removed, vehicles find other routes, some unnecessary trips are avoided and usage of public transport rises. Alternatives to commuting to work include telecommuting, home-based businesses and having a job close by. Inner-urban areas have limited parking and, where available, it’s very expensive. A car-free culture helps to relieve this pressure, as does carsharing via companies such as GoGet in Australia and Cityhop in New Zealand. Research carried out for GoGet shows that its drivers average about 20 per cent fewer annual kilometres than the Australian norm. Car-sharing can combine well with low-car housing developments where a limited number of vehicles are permitted to be parked on the periphery. In addition to various forms of public transport, other alternatives include car-pooling and electric bikes as well as more obvious options such as walking and cycling. Bicycle transport works best of all in cities such as Copenhagen, Utrecht and Amsterdam, where the dominance of cycling as a means of travel determines planning decisions and there are features such as bicycle streets and parking garages dedicated to bikes. Hundreds of bicycle-sharing systems in cities around the world hire out bikes for free or at an affordable cost.

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Egyptian medicinal wisdom Ancient Egypt houses more than just Cleopatra’s bathing secrets, with much of today’s modern medicine inspired by its rich history . Words VALERIE MALKA

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Photography Getty Images

ncient Egyptian civilisation is undoubtedly one of the greatest civilisations known to mankind. Their medicine and healing arts were the most respected across the ancient world and among the first well documented. Medicine, religion and magic were intertwined. Disease was often believed to have been sent by the gods as a punishment, similar to the concept of karma, or by evil spirits that had taken hold of a patient mentally, emotionally or physically. Ancient Egyptian healing regimens included magic, spells, incantations, herbal medicines, specific foods and diets, prayer, energy healing, reflexology, massage and occasionally surgery. The ancient Egyptians believed in Ba and Ka, two sources of vital life-force energy, similar to the concept of yin and yang in Traditional Chinese Medicine. They believed when the energy flow through the body became obstructed, disease would result, so balancing and harmonising that flow was imperative for good health. It was thought that a blockage or resistance could be due to gods, demons and spirits or to mental, emotional or spiritual issues within the person that needed to be addressed and healed before the physical disease manifested or could be healed. Statues of the pharaohs clasp cylinderlike objects in their hands. These are Egyptian Rods of Ra or Wands of Horus, which are metal cylinders filled with quartz-containing materials used not only for healing but for increasing psychic abilities and meditation skills. They were thought to harmonise and heal the immune, endocrine and nervous systems by balancing the Ba and Ka energies. For the ancient Egyptians the heart was the most important organ, believed to be the seat of intelligence and emotion. It was vital to heal the heart of its fears and ailments and it featured prominently in many medical papyrus texts and depictions. One of the most significant events was the “Weighing of the Heart Ceremony”. The heart of an individual was weighed against the feather representing the goddess of truth, Ma’at, in a judgment

The ancient Egyptians believed in Ba and Ka, two sources of vital life-force energy, which ﬂowed through the human body, similar to the concept of yin and yang in Traditional Chinese Medicine. process overseen by Osiris, the lord of the underworld. If the heart was afflicted with wrongdoing and heavy with sin, it would be eaten by the demon Ammut, who was waiting below the scales. If it weighed more than the feather, it was unable to be returned to the owner for burial, who in turn could not enter the afterlife. It may be seen as a symbolic representation of the law of karma.

Priest–doctor The famous Greek medical father of the 5th century BCE, Hippocrates, paid homage to ancient Egyptian medical practices. Physicians were highly revered in ancient Egypt as it was believed that to be a healer you had to possess the wisdom of the universe, astronomy, energy, sound and number. There was a well-organised hierarchy in the field of medicine and surgery. Royalty employed their own physician or swnw, from the hieroglyphic for the arrow, and even their own specialists. Priest physicians were ranked highest and were the best trained. Lay physicians served the general population and had access to the temples and their libraries for advice. Doctors trained in teaching institutions called the Houses of Life, situated within magnificent temples and associated with the goddess Sekhmet or Thoth, the ibis-headed god. For the priest–doctors the studies were long and arduous and few made it through the process of initiation into the priesthood. It was believed that before one could be a healer one must have healed oneself of all physical, mental, emotional and spiritual illnesses, pains and difficulties. It was believed that years of disciplined effort were needed to purify the heart and make the connection to the “higher self”, which then allowed you to heal others and see though the veil of illusion. Part of this training involved seeing and connecting with the patient’s “higher

self” and understanding the lesson a particular ailment was teaching them as well as the spiritual roots of the illness. With the use of incantations, prayers and meditations they connected with that knowledge and understood that mental, emotional and spiritual healing preceded physical healing. They understood that you could not heal someone of an illness if it was part of a greater learning and transforming experience for their soul. Once the lesson had been learned, the patient’s body could be healed and supported with medicine or surgery. The ancient Egyptian healers treated everything as a whole, understanding that an outer physical manifestation of illness was only a sign of an inner unresolved problem, essentially a spiritual cause of a physical sickness.

Sekhem Sekhem is an ancient Egyptian healing system taught as part of the spiritual practices in the high temples. It’s similar to Reiki, although Egyptian Sekhem has a higher vibrational frequency and a powerful transformational energy. It’s a channelled energy, not your own, drawn from the limitless pouring and flow of the universal source of energy. It works energetically to harmonise and balance your physical, mental, emotional and spiritual bodies and gives strength and support to the body’s own natural healing capabilities. Sekhem healing is considered the forerunner of all spiritual hands-on healing systems. It’s associated with the Egyptian lion-headed goddess, Sekhmet, the guardian and protector of this healing energy. Sekhmet’s name comes from the ancient Egyptian word sekhem, meaning “power” or “might”. She was the patron of physicians and healers and her priests were thought to be the most skilled doctors. She is strongly linked with Sirius, the brightest star in the sky. She is patroness of both war and of the healing and regenerative sciences. Sekhmet serves to remove what no longer serves you and your higher purpose so you can build a true and divine self.

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The heart was an organ held at high regard in the “Weighing of the Heart Ceremony”.

For the ancient Egyptians the heart was the most important organ, believed to be the seat of intelligence and emotion.

Most ancient Egyptian medical knowledge comes from the discoveries of the extraordinary papyrus documents. They were written thousands of years before Hippocrates was born, confirming that the origins of modern medicine lie in ancient Egypt and not with the ancient Greeks. The most famous is the Edwin Smith Papyrus, which contains a large list of diagnoses and treatments of different diseases. It is an ancient Egyptian medical text dedicated to the management of surgical trauma. It dates back to the Second Intermediate Period in Ancient Egypt, around 1600 BCE. It describes 48 cases of injury and trauma with incredible detail regarding the types and mechanisms of the injury, clinical examinations, diagnosis and treatment. The text is attributed by some to the most famous physician of ancient times, Imhotep, from the Old Kingdom 3000–2500 BCE. It discusses injuries to the head, spine, arms and torso. Among the treatments are closing wounds with sutures (for the lip, throat and shoulder), preventing and curing infections with honey and stopping bleeding with raw meat, which has a well-known coagulant effect. Immobilisation is advised for head and spinal cord injuries, as well as other long limb fractures. The Edwin Smith Papyrus also describes superb anatomical details and descriptions such as the cranial sutures, meninges, external surface of the brain, cerebrospinal fluid and intracranial pulsations. The procedures of the Edwin Smith Papyrus demonstrate an Egyptian level of knowledge of medicine and surgery that surpassed Hippocrates, who lived 1000 years later. It served as a textbook for managing trauma from the military battles waged during those times. Edwin Smith purchased the papyrus in Luxor,

Egypt, in 1862, from Egyptian dealer, Mustafa Agha. The Edwin Smith Papyrus was in the possession of Smith until his death, when his daughter donated it to the New York Historical Society, who then presented it to the New York Academy of Medicine, where it remains. Another extraordinary papyrus is the Ebers Papyrus, dating to c. 1550 BCE. It’s at the library of the University of Leipzig, Germany. Along with the Kahun Gynaecological Papyrus, which focused on women and pregnancy (c. 1800 BCE), the Edwin Smith Papyrus (c. 1600 BCE), the Hearst Papyrus (c. 1600 BCE), the Brugsch Papyrus (c. 1300 BCE) and the London Medical Papyrus (c. 1300 BCE), the Ebers Papyrus is among the oldest preserved medical documents. The Ebers Papyrus preserves the most voluminous record of ancient Egyptian medicine. The scroll contains some 700 magical formulas and remedies. It contains incantations meant to turn away disease-causing demons and there’s also evidence of a long tradition of empirical practice and observation. The Ebers Papyrus contains a “treatise on the heart”. It notes that the heart is the centre of the blood supply, with vessels attached for every part of the body, comparing it to the flow and branches of the Nile.

Imhotep Early historical records show that the first physician known by name was the famous and revered Imhotep (27th century BCE). He is held in esteem by all physicians who, like the eminent 19thcentury British practitioner Sir William Osler, consider him “the first figure of a physician to stand out clearly from the mists of antiquity”. He was an architect, priest, scribe, sage, poet, astrologer, vizier and chief minister to Djoser (reigned 2630–2611 BCE), the second king of Egypt’s third dynasty.

As a physician, surgeon, medical herbalist and dentist, he diagnosed and treated more than 200 diseases, including diseases of the abdomen, bladder, rectum, eyes, skin, hair, nails and tongue. He was, together with Amenhotep, the only mortal Egyptian who reached the position of full god. He was also associated with Thoth, the god of wisdom, writing and learning, as well as medicine. Devotees bought offerings to his medical and spiritual school in Saqqara, where his tomb is found.

Materia medica Around 50 per cent of the plants used in ancient Egypt remain in clinical use today. Ancient Egyptian physicians used dozens of herbs, spices and foods in their treatment regimens. These substances were dispensed as liquid potions, pills, inhalations, fumigations, pessaries, suppositories, ointments and eye drops. Many incantations were used to stir and invite the healing gods and spirits to activate the healing powers within remedies as well as the patients’ innate healing ability. Gastrointestinal complaints were treated with common juniper tree, caraway and cardamom. Mint was used for bloating, flatulence and digestion. Prescriptions for laxatives included castor oil and colocynth, while bulk bran and figs were used to promote regularity. Colic was treated with hyoscyamus, which is still used today. Cumin and coriander were used as intestinal carminatives. Musculoskeletal disorders were treated with topical applications and poultices to stimulate blood flow. Celery and saffron were used for rheumatism, and are currently undergoing scientific research. Colchicum, also known as meadow saffron, was used to soothe rheumatism and reduce swelling.

Photography Getty Images

Papyrus medical records

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Paintings depicting reflexology suggest Egyptians created the healing practice we use today.

The early Egyptians appear to have been the ﬁrst to recognise that stress could contribute to illness. They established sanatoriums where people would undergo dream therapy and treatments with healing waters. Egyptian surgeons knew how to suture wounds, placing raw meat on the wound to stop bleeding and stimulate blood production. They also used honey for its antiseptic qualities. Doctors even used mouldy bread as an antibiotic thousands of years before Fleming discovered penicillin. They also made prostheses, mostly cosmetic for preparation for the afterlife but also for managing walking issues and following injuries and disease. The ancient Egyptian “orthopaedic” surgeon was well trained in fracture management, reducing dislocations and splinting limbs.

Surgery

Other healing modalities

Surgery was commonly practised by ancient Egyptian doctors, particularly for managing traumatic injuries. Surgical tools found in archaeological sites have included knives, hooks, drills, forceps and pincers, scales, spoons, saws and a vase with burning incense. The mummification process required surgical skills and taught them about anatomy.

Sound was used for many purposes in ancient Egypt. Singing bowls were used to heal psychic problems. The vibrations of the bowls were thought to touch their soul and heart and give them peace as well as a way back to their “higher self”. Early Egyptians appear to have been the first to recognise that stress could contribute to illness. They established

Women’s health Obstetrics and gynaecology were extremely important, since the pharaonic descent was through the female line. Fertility aids and contraceptives were developed and, although there are references to abortifacients, these were discouraged as children were highly valued, particularly as a potential source of labour. Herbs to promote fertility were used as well as chants and spells. Often referred to as a tyet or Isis knot, cloth tampons were made by rolling up scrap fabric (often cotton) and tying a string around the centre. The name “Isis knot” refers to the goddess Isis, who according to legend used a tampon while pregnant with Horus to protect him while in the womb from attacks by the god Seth.

sanatoriums where people would undergo dream therapy and treatments with healing waters. They used essential oils during massage therapy to alleviate pain, stress and poor circulation. The earliest written record of massage therapy was found in the Tomb of Akmanthor, known as “The Tomb of the Physician”, in Saqqara, Egypt, c. 2400 BCE. On the walls of the tomb was a painting depicting two men having their feet and hands kneaded. Egyptians have also been credited with the creation of reflexology, based on that same painting. The Golden Age of the Pharaohs and their science and art of medicine has long fascinated and intrigued the world. There are modern-day practitioners of Sekhem energy therapy as well as many who espouse the benefits of Egyptian healing rods. Reflexology, herbal medicine, massage and the management of stress with retreats are well known therapeutic modalities in modern society. Their beliefs about the origins of disease and their cures are reflected today in the increasing belief that mental and emotional afflictions precede and worsen physical illness. Natural health practitioners believe long-term health and healing can only be achieved if the patient is treated holistically and deepseated mental and emotional issues are addressed while the physical body and its innate healing ability are supported with natural therapies. 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.

Photography Getty Images

Garlic and onions were used to increase vitality, rid the body of “spirits” and, during the building of the Pyramids, workers were given daily doses of garlic to keep them healthy, purify their blood and ward off infections. Liquorice was used as a mild laxative, to expel phlegm, soothe the liver and pancreas, as well as for chest and respiratory problems. Frankincense, mustard and fenugreek were used for throat and larynx infections and for respiratory ailments, either taken internally or made into poultices. Henna, used widely across ancient and modern times as a dye, was used as an astringent and helped in curing diarrhoea and closing open wounds. Poppy, mandrake and thyme were used for pain relief and as anaesthetics. Myrrh was used to relieve headaches as well as soothe gum afflictions, toothaches and backaches. Pomegranate was used to eradicate tapeworms and for vitality. The tannic acid extracted from acacia seeds was used for cardiovascular complaints and to heal burns. It also helped in treating skin diseases and easing diarrhoea and internal bleeding. In treating burns, ulcers and allergic dermatitis, they used aloe vera. They also treated wounds with honey, resins (including cannabis resin) and elemental metals such as silver, known to be strong antimicrobials.

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It starts with you.

Become a Dementia Friend today and learn how you can make a difference to the lives of people living with dementia, their families and carers. Through our services, education and information, weâ&#x20AC;&#x2122;re on our way to ensuring people living with dementia are understood and valued in our communities.

It only takes a few steps, visit dementiafriendly.org.au Here you will ďŹ nd information about the Dementia Friends program. By having a better understanding of dementia, you can be empowered to do small, everyday things that can make a difference to someone living with dementia.

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health DEMENTIA

Learning to dance in the rain Dealing with dementia can be tricky business, but there are ways to support those aďŹ&#x20AC;ected by the disease. Draw from a toolbox of love, compassion, kindness and a little bit of creativity. Words CARROL BAKER

hen Marlene, 66, couldnâ&#x20AC;&#x2122;t find her car keys for the second time that week, she chalked it up to simple forgetfulness. But then daughter Cassie noticed her mum had the occasional memory slip and was acting out of character. The once health-conscious business owner quit her weekly social tennis and lost interest in her business. After being diagnosed first with depression and seeking the help of various health professionals, tests eventually showed Marlene had dementia.

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health DEMENTIA

Dementia is a degenerative brain disease; its most common form is Alzheimer’s. In 2017 it became Australia’s biggest killer of women and second biggest killer of men, behind heart disease. According to Dementia Australia there are more than 413,106 Australians living with dementia, which is tipped to rise to around 1 million by the middle of the century. Generally, it affects people over the age of 75, but those in their sixties, fifties and even forties can be diagnosed with early onset dementia. Dementia is far more complex than just forgetting people’s names or wandering off. It can affect mood, emotions and things that might surprise you, like fine motor skills. For example, doing up buttons or eating with a knife and fork can be challenging.

It’s more than just getting older Often dementia is perceived as just part of the ageing process, but it isn’t. Professor James Vickers from the Wicking Dementia Research and Education Centre at the University of Tasmania says dementia differs from age-associated impairment because it impacts on more than just memory. “It can also affect personality, behaviour and motor skills. It’s a disease process that creates pathological changes in the nerve cells of the brain,” he says. Professor Vickers says dementia impacts on not only families but society as a whole and its effects are far reaching. “People often see it as you have a life before dementia and a life after dementia, but there are still a lot of areas where you can contribute and have [a] very good quality of life.”

Photography Getty Images

Stamping out the stigma Dementia is shaping up to be the biggest public health issue of the 21st century, so why isn’t it talked about? Unfortunately, there can be a sense of embarrassment associated with dementia, which Professor Vickers says can prevent people reaching out for help. “Some people who have dementia feel ashamed, so it’s not really openly talked about, and that generates a lot of fear,” he says. If someone you know and love has dementia, find out as much as you can about it and encourage them and other family members to do the same. In a situation in which you may feel powerless, knowing, understanding and accepting as much as you can will help you find new ways to communicate and

build a stronger relationship with the person who has dementia. There’s no denying that a dementia diagnosis can be frightening. Maree McCabe, CEO of Dementia Australia, says there can be many unanswered questions. “What will my life be like? What does my future hold? What is it going to be like for my loved ones? This is where open and honest communication can pave a positive way forward,” she says. Find out what they are most fearful of and address those things. It might not be what you think. “They might be worried about leaving the workforce, or family and friends abandoning them.” Dementia is a very individual experience. No two people who have it will be the same, so getting informed is vital. “The more information people have, the better equipped they are to deal with future plans and the challenges that can arise,” adds McCabe. Looking after yourself is also important. There’s a lot of evidence to suggest lifestyle factors play a big part in not only reducing the risk of dementia, but if you have dementia, a healthy

The changing brain can result in positive new creative skills. A study showed that some people with frontotemporal dementia may begin to draw, paint or appreciate music. lifestyle will keep you well for longer. Staying socially engaged, getting regular exercise, keeping mentally stimulated, eating well and paying attention to heart health can all help.

Stress on family relationships Dementia can have a profound impact on families as the child takes on the role of parent, or the partner becomes the carer. A diagnosis of dementia is lifechanging, as the person with dementia and those they love may experience feelings of guilt, anger, fear and grief. Some family and friends may be unwilling or unable to accept the changing behaviours of the person with dementia. As a dementia diagnosis progresses, Cassandra Kazik, occupational therapist at the Brain and Mind Centre at University of Sydney, says getting together with family to discuss positive ways to move forward is crucial. “The more frequent

Creating a comfortable home environment Encourage visitors, as this helps to unlock old memories. Make sure the lighting doesn’t cast shadows — the person with dementia can look to see what the shadows are and that can be frightening. Play music. It soothes the spirit and research shows it can benefit those with dementia. Make sure there are good colour contrasts. For example, if everything is white in the bathroom, the person with dementia may struggle, so add a different-coloured toilet seat. Make sure chairs are a different colour from the floor. Remove trip hazards like floor rugs, as there’s an increased risk of falls with dementia. People with dementia can experience sensory overload, so don’t have the TV, radio and a conversation happening all at once. Check out the Dementia-Friendly Home app by Dementia Australia.

communication about challenges or what’s working well, and the more family members on board, the better,” she says. Family members may also not always agree on care. This is where having conversations with family early on is vital. Where possible, Kazik says, regular family meetings can help. “I know a family who get together every two weeks to discuss the previous two weeks, and then plan the next two. It’s a very formal approach that works well for them.”

Live your best life As the person’s dementia journey continues, they may find they can no longer do some of the things they did before. Help them to let go of those things gracefully and find new ways to continue doing the things they enjoy. Karl could no longer play regular golf with the boys he’d played with every Saturday for decades, but he’d still join them afterwards for a cool drink and a chat. Joselyn loved to cook and, even though she passed the chef’s hat to her husband, she still liked to bake occasionally with the help of her daughter, Carla. They’d share hugs in the kitchen and lots of laughter, which of course pumps up the feel-good hormones. Having a chuckle can help to heal.

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much younger,” she says. “People might not recognise your face, but they know they love you.” Make the most of all of those special moments you share. And talk about the past. It can be a rich and rewarding experience for the person with dementia.

Finding new ways to communicate

Being patient and taking gentle care when listening to your loved one is crucial to effective communication.

about how to survive the storm, but how to dance in the rain.’”

Managing a changing brain If someone you love doesn’t remember you, it can be hurtful and with dementia that can happen. But make sure you remind yourself that it isn’t the person’s fault — it’s the disease. McCabe says often people with dementia recall old memories with clarity but recent memories are a mystery. “If they don’t remember you, it could be linked to their old memories in which you looked much,

Younger onset dementia This is an interview with Kate Swaffer, who was diagnosed with younger onset dementia at age 49. Swaffer is an author, poet, academic and avid blogger. She lives with her husband who she fondly refers to as her “Back Up Brain” and says their relationship is even closer than when they first married. How did you feel when you were diagnosed? It was a huge shock! Initially, I cried for weeks. Healthcare providers told me to “go home, give up work, give up study, get my end-of-life affairs in order and get acquainted with aged care”. I termed and trademarked this as Prescribed Disengagement®, and it still too often happens to newly diagnosed people. Dementia isn’t well understood; many healthcare professionals are undereducated in dementia and many still consider it an older person’s disease. It’s too often thought to be a mental illness, which it is not. What’s the journey been like so far? Living positively with dementia has

been made possible in large part due to regular blogging and other writing for many years, rehabilitation and many daily positive psychosocial interventions such as meditation and mindfulness. Continuing to study as a tertiary student at the University of Wollongong, and living as positively as possible have also contributed. I aim to enjoy the days I am still alive! What’s it like being outside the usual demographic for dementia? People don’t believe it, and we get accused of faking it. Ignorance is what causes the stigma, discrimination and isolation that so many of us regularly experience. Has your diagnosis strengthened your relationships with others? I’ve become much closer to some of my long-time friends and my husband and sons. I’ve also become close to many people in my “global dementia family”. What the Hell Happened to my Brain? Living Beyond Dementia (2016) is by Kate Swaﬀer (Jessica Kingsley Publishers).

When talking to a person with dementia, it’s important to be calm and gentle. McCabe says it helps to not give too much information at once. “People can find it challenging, processing what’s being said,” she says. “Lengthened pauses and speaking slowly can help, and don’t correct them if what they say is wrong — because it actually might be true for them.” Oliver James, author of Contented Dementia, drew inspiration from his mother-in-law Penny Garner, who developed a person-centred care model when he was penning his book. He writes that she has three basic truths for better communication. Don’t ask questions. Learn from them as the experts on their disability. Always agree with what they say, never interrupting them.

Caring for the carer Carers UK, who have studied impacts of dementia on families, suggest 57 per cent of carers lose touch with family or friends as a result of their caring responsibilities, leading to increased isolation and emotional distress. The challenge of caring for someone with dementia can be enormous. In that same study, many carers felt others didn’t understand the physical and emotional toll it placed on them. Kazik says it’s vital that carers have some respite. “It’s often a huge step for a carer to ask for help, but it’s vital that carers take some time out to replenish their energy reserves and look after their own needs.” September is Dementia Awareness Month around Australia. There are many services available for those living with dementia and their families, including support services and homecare packages. Dementia Australia encourages anyone with any concerns or questions to call the National Dementia Helpline on 1800 100 500 or visit dementia.org.au. Carrol Baker is a freelance journalist who writes for lifestyle and health magazines across Australia and New Zealand.

Photography Getty Images

Sharmaine’s mum was an avid bushwalker. While she couldn’t navigate the rocky trails, she’d still get together with her two grandchildren in the morning sunshine and stroll hand in hand through parkland and stop to feed the ducks. Make precious memories and treasure the moments. The person you love is still there. Look through old photographs. Share a favourite dessert. Have a picnic by the beach. Tell them how much you love them and tell them often. McCabe says the key to living well with dementia is to live your best life. “It’s maintaining a quality of life that’s as good as it can possibly be and continuing to do the things that are important to you,” she says. Here’s a little-known fact about dementia. The changing brain (with dementia) can result in positive new creative skills. A study by associate professor Olivier Piguet and professor Akira Midorikawa showed that some people with frontotemporal dementia may even begin to draw, paint or appreciate music. None of this, of course, negates the fact that a diagnosis of dementia is lifechanging. As Jenny Fitzpatrick, carer of her husband who has dementia says, “Living positively with dementia doesn’t mean denying the pain and grief. For me it’s summed up in this quote: ‘Life isn’t

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parenting BABY’S FEET

Best foot forward A baby’s ﬁrst step is often the big milestone, but taking care of your baby’s feet is just as important for their footprints to make a mark. Words CARROL BAKER

id you know the average person takes around 2.5 million steps in a lifetime? It starts with that all-important first step a baby takes from as young as 10 months of age. It makes sense, then, that taking care of your baby’s feet puts them in good standing for a lifetime.

Newborn tootsies When a baby is born, one of the very first things most parents do is count their little fingers and toes. Their tiny toes (like the rest of them) will probably be

covered in goop, which is a mixture of amniotic fluid and vernix. Their skin will have a pale blue hue and will be soft and a little wrinkly after floating in fluid for nine months. In a very short time a baby’s feet will be pink, warm and so cute their parents will want to cover them in kisses. Within the first 24 hours of a baby’s life, they usually get a heel prick test performed, which tells the medical staff about genetic anomalies. It’s uncommon for babies to have feet problems, but conditions do exist.

Club foot, where the foot (or feet) is usually smaller and faces inwards, affects around 1 in 1000 babies. Another condition, Metatarsus adductus, is a congenital deformity that has the same commonality. The foot is shaped a bit like the letter C. The good news is that both of these conditions can be treated and have good outcomes. Babies are also sometimes born with an extra toe, which can be surgically removed, or webbed toes. This occurs during the baby’s development in the womb. The skin between two or more

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parenting BABY’S FEET

toes doesn’t separate, hence the term “webbed toes”. It can occur randomly or sometimes if there is a genetic disorder like Down syndrome. The skin can be separated surgically.

How is a baby’s foot diﬀerent from an adult’s? Babies’ feet are not simply miniature versions of adults’ feet. Jason McLellan, a board-certified paediatric podiatrist from Little Big Feet, says they’re made up of a far greater amount of soft tissue and fat. “Bone development is a gradual process, and at this age, the bones are smaller and softer with greater spacing between,” he says. “Some of the bones of the foot don’t start forming until three years of age.” This is one of the main reasons why taking good care of your baby’s feet is so important. To help your baby, give them plenty of barefoot time and expose your baby to different textural surfaces. Plenty of floor time is also beneficial, where your baby can roll, crawl and cruise (pull themselves along using furniture). Dr Angela Evans, a clinician in Adelaide and honorary senior lecturer at La Trobe University, says this “developmental gym work” is far more beneficial than devices that do the work for them. “Floor play is much preferred for developing legs, feet, hips and backs over devices that swing, bounce, sit and jump infants about. Their physical structure is not ready for those forces.”

“Floor play is much preferred for developing legs, feet, hips and backs over devices that swing, bounce, sit and jump infants about. Their physical structure is not ready for those forces.” the body and they need to be free so they can adjust up and down when the body goes out of balance,” she says. Walking unaided allows a baby to develop hand, eye and foot co-ordination as well as muscle tone and control. It also gets neurons firing in the brain, setting up new neurological pathways as they learn a new skill.

Early walking issues When a baby begins to walk, they may walk with their tiny feet pointed inwards (in-toeing) or outwards (out-toeing). Evans says in-toeing is not uncommon in young children. “As many as 30 per cent of young children aged up to six years may in-toe as part of development,” she says. Feet curving outwards (out-toeing) is far less

Did you know? If you hold a newborn upright they’ll automatically stretch out their legs and touch the ground in a scissorlike motion. It’s almost as if they are trying to walk. If your baby does, you don’t have a baby genius on your hands; it’s just a reﬂex action that vanishes after a couple of months.

Photography Getty Images

Ready ... set ... Before a baby takes its first step, it needs to develop strength, co-ordination and balance as well as confidence. When your baby starts walking, expect tumbles, crashes, a few bruises and a little bit of frustration as your bundle of joy learns to navigate his/her way around. Being mobile allows your baby to explore the world in a whole new way, so make sure your home is baby-proof. Before a baby begins walking, many parents are tempted to hold on to their child’s arms as their little legs touch the ground, “helping” them to get a head start. But there’s good reason not to rush the process. Dr Jane Williams, the research and education general manager at Toddler Kindy GymbaROO and KindyROO Australia, says a baby needs to learn to use their own arms for balance to walk. “They [a baby’s arms] need to be held wide, out sideways from

common and usually rights itself in the child’s first few years. If it doesn’t by age three, consult a paediatric podiatrist. A baby might also walk on their tippy toes. McLellan says it’s a very normal stage of a child’s individual development. “Clinically, there is an agreed excusal period for a child’s toe walking for the eight- to 12-month period following independent walking,” he says. However, if your child still predominantly walks on their tippy toes after this, check with a paediatric podiatrist.

Does my baby have ﬂat feet? Yes, all babies do, due to the soft forming bones and fatty padding. Evans says it’s perfectly normal because a baby’s feet haven’t been elongated and stretched out by standing and walking. “Young

children are expected to have flatlooking feet, which generally reduces by 10 years of age,” she says. Some infants and young children have what’s termed a flexible flatfoot, meaning the foot arch is only visible when the child’s on tiptoes or is sitting, but it disappears when the child stands. It’s a condition that’s usually outgrown but may also be from a tight Achilles tendon or bone deformity.

Barefoot babies For a baby there is nothing quite like the feeling of cool squishy sand between their toes, or soft, lush grass tickling their feet! But there will be times when your baby needs to cover up, such as when walking on uneven ground or over sharp stones, prickles and other potential hazards. Evans says the basic function of early footwear is to offer protection. “The first shoes for children whose development is on track need to be lightweight, flexible and thin-soled so the child can still ‘feel’ the ground beneath them to assist balance,” she says. Going barefoot is good for a baby, provided it’s in a safe environment. “Generally, it’s good and a practical idea to have shoes off inside to get the feet muscles active and strengthening,” she adds. As your baby grows into a young child, continue allowing plenty of shoe-free time. Research shows it can help to prevent some foot issues. A British study of 2300 children aged from four to 13 showed those who wore shoes often were more than three times more likely to end up with flat feet.

If the shoe ﬁts Poor fitting footwear can damage a baby’s growing feet, so the correct fit is very important. McLellan suggests considering the following factors when choosing a pair of shoes for a young child. The first is what’s termed a straight “last”. McLellan explains, “The last is the shape on which the shoe is made. Measure how straight it is by inspecting the sole of the shoe — ideally, connecting the centre of the heel with where the second toe would sit.”

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A good shoe should also have a firm heel counter; this is the part of the shoe that envelops the heel of the child. “You ideally require maximum firmness with a simple compression squeeze ... this indicates control,” he says. There also should be adequate adjustment options, so more than one Velcro strap or laces to adjust the fit of the shoe. Finally, the material should always be breathable and natural, with a length allowance ideally 8–15mm from the end of the longest toe. Then there are socks to consider, which our experts say shouldn’t be overlooked. They need to be roomy enough to allow for the growth and elongation of the foot. As for how often a child needs to be rechecked for the correct shoe size, McLellan recommends twice yearly for older children and more for younger ones. “Infants and toddlers will grow more rapidly than children and may require upwards of four size changes per year,” he says.

A tip on fitting baby’s shoes The correct shoe ﬁt is important. Evans suggests tracing the child’s foot when they’re standing. “Cut out the traced ‘footprint’ and make sure it slides inside the shoes easily, with allowance for growth,” she says.

company has recently come under fire for its new range of high heels for babies. Pee Wee Pumps has satin shoes with “collapsible” heels, some labelled “Swanky” and “Diva”. And they aren’t the only ones making high heels for bubs; other companies are popping up with glam shoes for the little ones. Toddlers are working hard to stay upright — why make their job harder? Wearing heels can impact on posture and comfort as well as put pressure on soft malleable bones.

Caring for your baby’s tootsies High-heeled infants Kids should be allowed to be kids; they aren’t a fashion accessory for parents. Unfortunately, some companies manufacture products encouraging parents to treat them that way. A US

Bath time is fun time for parents and kids with lots of wet soapy cuddles, squeals and splashing about. Just like adults, your baby’s feet will sweat; bacteria can multiply and thrive on damp, sweaty and dirty feet. Lint, hair

“The ﬁrst shoes for children whose development is on track need to be lightweight, ﬂexible and thin-soled so the child can still ‘feel’ the ground beneath them to assist balance.”

Club foot We don’t see a lot of it in countries like Australia and New Zealand, but in developing countries club foot is far more prevalent. According to the Global Clubfoot Initiative, developed to share knowledge and information about this genetic condition, the foot looks as if it’s twisted downwards and inwards. It develops in the womb as a result of abnormal development of the ligaments, bones and baby’s muscles. Evans says around 80 per cent of children born with club foot are from developing countries where only 15–20 per cent can access treatment. Evans has been involved with Walk for Life in Bangladesh, where more than 21,000 children have been treated since 2009. “It can be a labour of love for parents as the foot is gradually corrected over some weeks, with a maintenance brace then worn during sleep for a few years following to avoid club foot ‘springing back’.” walkforlifeclubfoot.org

and fluff can get caught between a baby’s toes and can even wrap around them. When washing your baby’s feet, clean between each of the toes. Look for any tiny cuts or rough skin. Dry your baby’s feet thoroughly with a soft cloth, paying attention to between the toes. Give their tiny toenails a little trim from time to time; ragged edges can catch on things as they crawl. Don’t ever bite your baby’s toenails (or fingernails) to trim them. Keep an eye out for ingrown toenails and make sure you cut nails straight across, not curved.

There’s nothing like a relaxing, soothing massage to stimulate blood flow and help to calm your baby. Working upwards from the bottom of your baby’s feet to your baby’s toes, use your thumbs pressing down and then upwards with gentle movement. The reflex points on the feet (and hands) correspond to different organs and bodily systems. You’ll release any energy blockages and it will feel wonderful for your baby. Carrol Baker is a freelance journalist who writes for lifestyle and health magazines across Australia and New Zealand.

Photography Getty Images

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Victoria’s Shipwreck Coast You might know it for the historic Twelve Apostles or the renowned swells at Bells Beach, but Victoria’s coastline has just as much ﬂora, fauna and striking sights oﬀ the beaten path, as long as you’re curious enough to tiptoe in. Words CATHERINE LAWSON Photography DAVID BRISTOW

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travel VICTORIA

before we join the roadside bedlam taking place at the Twelve Apostles, an hour’s drive east. Since the Twelve Apostles were named back in the 1920s, the remaining eight enigmatic spires have justifiably turned Victoria’s Great Ocean Road into one of the country’s most popular road trips, attracting a world of travellers. We meet some jostling for grand views and snapping selfies, bagging some memories while helicopters whiz overhead in a noisy, continuous loop. It’s beautiful and crazy in equal measure, but in a heartbeat we make for higher ground, exhaling as we climb beyond colourful coastal heathlands up the steepening flanks of the Otway Range. Throwing a generous boundary around 103 hectares of coastline and undulating inland plains on either side of the range, Great Otway National Park protects an extensive ecosystem where wildlife thrives. Manna gums cradle koalas, great mobs of eastern grey kangaroos graze on grassy campgrounds and, under the cover of darkness, tiger quolls, long-nosed potoroos and whitefooted dunnarts emerge.

Headed for the hills

n a slow drive towards Moonlight Head, the Shipwreck Coast’s treacherous swell turns our attention seaward, our heads swirling with imaginary thick fogs that since the 1830s have obscured uncharted, rocky reefs and claimed more than 600 vessels. I picture rising from the deep the mysterious Mahogany Ship, a fabled sand-bound ship thrown from the sea off Warrnambool 500 years ago, drowning its crew of 15th century Portuguese explorers whose very presence on this

coastline — long before the arrival of Captain James Cook — could rewrite history ... if only it could be found. Reward-hunting archaeological digs in the decades since have only fuelled the Mahogany Ship’s legend, but the sea harbours many secrets and the low tide reveals nothing on our drive but deserted coves of irresistible, out-of-reach sand and precarious limestone archways carved by an unrelenting sea. The wreck of the Loch Ard beckons us off the bitumen to climb crumbling cliffs and watch the waves, a poignant pause

We make our escape into the hills just west of Apollo Bay, following Binns Track into the midst of magnificent California Redwoods (Sequoia sempervirens), planted in 1938 and no less striking for their illegitimate place in the Otway’s verdant temperate rainforests. Climbing higher still, we size ourselves up beneath 300-year-old myrtle beech trees and crisscross a vast network of fern-fringed streams that gather as Beauchamp, Hopetoun and Little Aire Falls. It’s Beauchamp Falls that tempts us onto the trail, strolling in silence past canopy-piercing mountain ash trees that rate as the world’s tallest flowering plants, and following Deppeler Creek as it bubbles downstream, sliding over the falls to fill a mossy cauldron carpeted with maidenhair ferns that feed on the mist. Platypus and spiny freshwater crayfish shelter beneath fallen king ferns along the creek’s edge and rufous fantails catch our eye as they flit through the undergrowth. This short,

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Clockwise from top: Manna gums cradle koalas on Cape Otway; dazzling tiny ferns; the Otways’ misty, high-altitude forest; picturesque Beauchamp Falls; a swamp wallaby.

soothing walk provides much-needed repose and, delightfully, we have the forest all to ourselves. In 1884 when the Otways region was opened for selection, the area around Beauchamp Falls was worked by a handful of pioneering families who arduously cleared the forest with horses and donkeys to plant crops and graze livestock. Successive seasons of rain, fire and the rugged regrowth they triggered ultimately forced impoverished settlers off the land, leaving this sunny forest to self-sufficient campers. It’s too early to call it a day and, from the misty high-altitude hamlet of Beech Forest just up the track, dozens more adventures are within reach. First, though, the aroma of freshly brewed coffee wafting through Beech Forest delays us for a delicious lazy hour. When our pace accelerates once again, we find our way to Little Aire Falls and on to the 8 metre-high cantilevered viewing platform that frames the most perfect view, with plenty of elbow room, too. The two-hour loop to the falls is somewhat overshadowed by the adrenalin-pumping, high-altitude fun at nearby Otway Fly Treetop Adventures, which elevates walkers onto a canopyhigh boardwalk to eyeball rainforest

Immense forests of stark, stunted manna gums cradle in their crooked limbs sleepy koalas that snooze through all the attention from the mobs of tourists gathered roadside. giants and brave the zip line that whizzes them through the forest and back down to earth. The much-photographed cascades of Triplet Falls are close by, too, but I’ve tackled about all the steps I’m going to make for the day, so we take our weary legs to Dandos Campground and park the campervan in the middle of a big, shady eucalypt forest on the edge of the Gellibrand River. A chilly dip and a cold beer later, I curl up around the campfire and snooze, exhausted and happy. Later I hear about Top of the Otways, a sustainable, organic farmstay located close by with a proud list of earth-friendly initiatives and vegetarian to the core, and I ponder whether I might book a room next time round. Instead, I linger by the Gellibrand River then follow it upstream from Barramunga to watch it thunder over Stevensons Falls, a vigorous, vastly underestimated falls at the head of the valley. The pool at its base is bracingly cold, but I slide in, close my eyes and tune in to the birdsong echoing off the falls’ arching rock face.

When I gather myself and saunter back along the trail, lightheaded and oh-so-relaxed, I marvel at how much I want to linger in this tranquil, soothing forest. There’s no hint of the muchtalked-about forest fatigue and no hope that I’ll get “waterfalled out” any time soon. It is only the lure of spotting koalas — a first for our daughter — that brings us back to the coast, where the surfer in our midst begins talking about big waves and Bells Beach.

The great Cape Immense forests of stark, stunted manna gums cradle in their crooked limbs sleepy koalas that snooze through all the attention from the mobs of tourists gathered roadside. There are dozens and dozens of koalas, all within reach of the camera lens, and the game of spotting them provides a gorgeous diversion en route to Cape Otway Lightstation at the end of the road. The oldest on the mainland and long considered Australia’s best preserved, this 170-year-old Lightstation powers

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travel VICTORIA

Clockwise from top: On the Shipwreck Coast; hundreds of vessels have perished on Victoria’s notorious Shipwreck Coast; the Twelve Apostles’ unmistakeable, enchanting seascape.

Escape routes

on today, guiding ships safely across Bass Strait. Its historic compound is now a tourist attraction and the restored light-keeper’s house is one of the more interesting places to bed down on the coast, especially for walkers keen to tackle short forays on the 104km-long Great Ocean Walk that parallels the sea to the east and west. We take in the Cape’s dramatic views and forge back along the coast, stretching our itinerary and skirting the ocean’s edge. Leapfrogging between laidback beachside hamlets from Apollo Bay to Lorne and on to Anglesea, we check out thrilling surf breaks, kayak calm inlets and climb sand dunes to observe the swell. Soon we find ourselves in Torquay at journey’s end, watching the waves roll in over Bells Beach, lined up with locals and backpackers, seasoned surfers and wannabes, all smelling like surf wax and gauging the swell. It’s a big deal today, so we stick to the shallows, ogling the daredevils carving bold moves while we build sandcastles on the shore. Today, uber-cool Torquay is Victoria’s premier summer holiday hotspot and,

although it’s no longer the much-loved, laidback, longhaired Torquay of my twenties, a lingering sandy-footed feel pervades. Along Torquay’s polished main drag, the Australian National Surfing Museum (and its awesome Hall of Fame) reminds everyone what this town is built on and wide-eyed grommets are everywhere. We park our camper at Torquay’s oldest address — the Torquay Caravan Park — and head back to the beach with a tightly wrapped parcel of hot seafood and chips. Sitting on a blanket in the dunes as the sun dips low, we watch the endless oncoming waves in a meditative state while seagulls, sensing an opportunity, sneak off with our chips. The Twelve Apostles will always turn heads, dominate travel itineraries and lure foreign travellers to the edge of the Southern Ocean. But what invariably surprises road trippers once they get started is the diversity of this stretch of Victoria’s incredible coastline, which rightly deserves its accolades and the attention of all those summertime travellers who, like me, simply cannot resist the lure of the sea.

Getting there The Shipwreck Coast connects Port Fairy and Cape Otway (about 180km), where the Great Ocean Road continues for 120km to Torquay. High country detours into Great Otway National Park will occupy you for an extra two to three days. For fly-drive travellers setting out from Melbourne, scenic loops that hug the coast and return inland through the Otway forests are highly recommended. When to go Expect good weather from late spring to early autumn. This coast gets busy over summer school holidays. Where to stay Located at Cape Otway and funding wildlife conservation, the solarpowered Great Ocean Eco Lodge (run by the non-profit Conservation Ecology Centre) is an indulgent, altruistic place to overnight with a daily rate that includes breakfast, guided walks and more (from $395/room, two-night minimum). Close to the coast, the Cape Otway Lightkeeper’s Cottage makes for interesting historical stays (from $240/night). High on the range at Barramunga and surrounded by the Great Otway National Park, the organic farmstay at Top of the Otways offers two-night stays from $240/room (topoftheotways.com.au). Break up your drive from Port Fairy to Torquay with beachfront stays in Port Campbell, Apollo Bay and Lorne. Top picks for self-sufficient campers are the national park campground on Johanna Beach (no campfires, toilets provided) and Dandos and Stevensons Falls campgrounds near Beech Forest, both with toilets and fireplaces. More information Plan your trip at visitgreatoceanroad. org.au and visitotways.com. For national parks information, head to parkweb.vic.gov.au.

Catherine Lawson and David Bristow run wildtravelstory.com, a website devoted to inspiring adventurous families to tackle trips they never thought possible. Road-testing every adventure is the couple’s seven-year-old daughter Maya, who is world-schooled along the way.

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travel SOUTH GEORGIA

Treasured island A South Georgia expedition grounds you back to basics and supercharges you with humility and a childlike wonder. Are you ready to explore the island of survival? Words & photography JOCELYN PRIDE

hat is it about penguins that makes people laugh, cry, go weak at the knees and brave crossing the roughest sea in the world to stand in a freezer just to be near them? Everything. They’re funny, loyal, curious, brave and caring. But they’re also much more. Penguins are the marine sentinels of the south. “By observing the population of penguins, it tells us what’s happening in the ocean,” says Catie Fooley, a young research scientist with Oceanites, a non-profit organisation committed to studying the Antarctic region. “Penguins spend time on land with their chicks so they’re easy to spot.” So how do dedicated researchers like Fooley work out how many penguins there are? They count them. We’re standing overlooking Fooley’s next mathematical challenge. Speaking above the cacophony of humming, honking, whistling, whirring and squawking is impossible and the stench of “eau de guano” fills the still air like day’s end in a fish market. No one complains. It’s what we’ve come for. My eyes stretch to the ice-tipped mountains framing rolling verdant hills tumbling to the sea. Winding through the tussock grass is a ribbon of black and white, accented with mini sunbursts of gold. It looks like a river. But not of water. This is Salisbury Plain, South Georgia — the largest king penguin colony on the planet.

The Serengeti of the south South Georgia may not be on everyone’s radar. A wisp of land of unparalleled ruggedness and isolation in the subAntarctic waters of the Southern Atlantic, 1300 kilometres from the closest hospital, shop or WiFi connection, it’s a British overseas territory and summer outpost for a handful of hardy scientists. Although virtually unheard of in today’s world, its history is blazed across the formidable landscape — in each droplet of water trapped in prisms of electric blue, on gravestones of adventurous souls who perished far from their birthplaces and in the trusting eyes of animals that verged on the brink of extinction. South Georgia was once the centre of southern whaling and sealing and the scene of one of the greatest maritime survival stories ever told. After it was put on the map in 1775 by Captain James Cook, who thought the “island of ice” wasn’t “big enough to make a toothpick”, the published account of Cook’s voyage sparked a stampede of seal hunters to the island. When the fur seals were depleted, sealers turned to whaling and started what was to become a massive industry. Between 1904 and 1965 the population on the island peaked at 1500, and 175,000 whales were taken from the South Georgia waters. Since then it has been a matter of recovery. For the whales. For the penguins. For the seals. For the sea birds. For nature. For this speck in the

ocean holds the most wildlife per square metre of any place on earth. A few days earlier our voyage started in Stanley, capital of the Falkland Islands, a small picturesque slice of Britain bravely coping with the underlining scars of the 1982 Falklands War. Although not technically the notorious tummy-turning Drake Passage, we cross the Antarctic convergence, with the potential to whip into a “Drake shake”, as the freezing waters of the south meet the warmer northern waters. But Lady Luck sails with us. The 48-hour crossing on board One Ocean Expeditions’ Akademik Vavilov, an ice-strengthened research vessel, passes quickly. Between presentations by scientists and historians we stand on deck marvelling at the masters of the southern skies: wandering albatross. With the largest wingspan of any bird, they glide effortlessly alongside the ship, their wing tips creating reflective patterns as they skim the steely water. Petrels and shearwaters follow, our wake bestowing easy pickings of tasty morsels to savour. While several vessels visit the island, One Ocean Expeditions (OOE) is one of the few companies offering an exclusively South Georgia itinerary. The 14-night cruise gives a possible eight days (depending on conditions) to explore the island. “We try to make two landings each day,” says Boris Wise, our aptly named expedition leader. “But for that to

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travel SOUTH GEORGIA

Winding through the tussock grass is a ribbon of black and white, accented with mini sunbursts of gold. It looks like a river. But not of water. This is Salisbury Plain, South Georgia — the largest king penguin colony on the planet. happen, we need to be flexible. Our game plan is guided by nature.” Managing expectations is one of the hardest parts of his job, but 92 guests from nine countries and ages ranging from 13 to 86 understand. No matter what brings each of us to South Georgia, our lives are now entwined and each moment on shore is one to treasure.

Goodbye rats

From top: South Georgia pintail ducks; a southern elephant seal smiling for the camera; king penguins eyeing off the Akademik Vavilov.

To maintain the pristineness of this fragile environment, before (and after) each landing we go through bio security. Scrub boots, empty pockets, vacuum Velcro and zippers. “Even a tiny seed could change the whole ecology,” says Steve Bailey, an ornithologist who has seen a staggering 67 per cent of the world’s bird species. As a positive sign, we’re privileged to observe the reverse — the result of a giant conservation effort. “Over the past few years, the largest rat eradication program ever undertaken has been here,” Bailey explains. The approximately AUD 20 million project saw three former air ambulance helicopters with a strategic team (including ground support from OOE) working in rotation to scatter pellets baited with poison over areas where the rats and mice lived. About 95 per cent of the birdlife disappeared as a result of the rodents, which were brought by seafarers. Although it might take decades for a full recovery, now that the island is rat free, bird numbers are increasing at a staggering rate. “Of great significance is the return of the pipit and pintails, both endemic to the island,” Bailey says. The sweet sound of the pipit, the most southerly songbird, adds a refined tone to the South Georgia orchestra and we also spot several pintails bobbing in the shallows, their distinctive yellow beaks juxtaposing the speckled feathers. Each day brings its own challenges and highlights as we’re immersed in the magnitude and sheer beauty of the island. Weather conditions change faster than a porpoising penguin. Rain, sleet, snow, sun and the greatest enemy —

wind. “Katabatic winds are the worst,” Wise explains. They are created by cold air masses coming straight off the glaciers and there’s nothing to stop them. “They’re hard to predict and totally localised.” But we’re in experienced hands. Captain Beluga has sailed these waters more than any living sea captain. When launching the Zodiacs to go ashore is impossible at one beach, we simply sail to another. One morning, we even manage to land on a beach immortalised in polar history.

In Shackleton’s footsteps “In my 50 years of research in this region, this is the first time I’ve stood here,” says dual Polar Medal winner and historian, John Dudeney, his words sliced by the wind. Squinting through the driving sleet pounding off my jacket like ball bearings, it’s hard to believe the significance of this scrap of a beach — King Haakon Bay. “This is where Sir Ernest Shackleton landed the James Caird more than 100 years ago,” Dudeney explains. The Shackleton story is soul-stirring stuff, a maritime miracle that was at every stage against the odds. The daring mission to attempt crossing the Antarctic continent sea to sea, getting the Endurance stuck in ice, the scramble by lifeboats to Elephant Island, followed by Shackleton’s decision to split his crew and take five men with him in a hastily modified lifeboat, navigating 1200km across raging seas with nothing more than a sextant to guide them to South Georgia to seek help. “But even when they landed here, there was another problem,” says Dudeney, pointing to the insurmountable-looking mountains towering above. “Those.” Although they’d pulled off the near impossible by landing at King Haakon Bay, the whaling stations were on the other side. So, running on what could have only been pure adrenaline, they scaled the glaciers, slid down the icy slopes and battled frostbite and starvation to make the 50km trek

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Experience South Georgia

From top: Sunshine trying to escape the clouds at Jason Harbour; an adolescent king penguin; saying cheers for Shackleton at Grytviken; an abandoned vessel at Grytviken.

to Stromness and safety. A brave feat. The 17-month ordeal was over without any loss of life to 28 men who in 1914 had answered Shackleton’s recruitment notice stating: “Men wanted for hazardous journey ... Safe return doubtful.” A few days later we stand at Shackleton’s final resting place in Grytviken. It’s an evocative scene: a white picket fence around a tiny cemetery amid the rusted derelict industrial machinery of the former whaling station — the hunters and the hunted. Led by Dudeney, we pay respects to Shackleton who, after surviving the ill-fated expedition, returned to South Georgia on another expedition five years later and died of a heart attack. “Here’s to The Boss,” says Dudeney as we clink plastic mugs filled with snifters of whisky. “Shackleton wasn’t a man who did small things. He was a man who reached for his dreams.” In a way the same can be said for South Georgia. I glance across at two juvenile elephant seals smashing their blubber together in a mock fight, the fur seals clambering over relics that were once the demise of their ancestors, penguins en masse poking around the foreshore. It’s a humbling sight. Protected and free. For this smidgen on a map is a good news story — testament to strict regulations, conservation and planning. This is an island of survival. The writer travelled courtesy of One Ocean Expeditions. Jocelyn Pride is an award-winning freelance travel writer/photographer based in Melbourne. In 2016, she was awarded Best Responsible Tourism story by the Australian Society of Travel Writers for an article in WellBeing. The same story was also awarded an international prize at IPW in Washington DC in 2017 for the Best US Destination story. W: jocelynpride.com.au

Where Around 165km long, 2–35km wide, South Georgia lies in the South Atlantic Ocean approximately 1300km south-east of the Falkland Islands. What No words or pictures can prepare you for the magnitude of South Georgia; however, a few tips never go astray. Agility is required for getting on and off the Zodiacs — there are no docked landings anywhere on the island. To reach the best vantage points, you’ll need to hike over uneven terrain and “manage your ballast” (there are no loos and free peeing is an absolute no-no). All outer layers in the form of top-quality Gill suits and gumboots are provided by OOE. You’ll need good thermals, gloves and a hat. All on-shore activities are guided and walking poles are available. It’s also possible to join the kayaking program (extra cost), if weather conditions play fair, where you’ll see the island from water level. When The season for South Georgia runs from late October to late February. First light in October/November is when you’ll see the colossal bull elephant seals fighting over the females, the courting rituals of the seabirds and the king penguin chicks in their brown fluffy down best. In December/January, the days are longer and temperatures slightly warmer. Elephant and fur seal bulls have usually returned to the sea, leaving space for feisty fur seal pups to flex their muscles, and king penguin chicks stand together in large crèches as their parents go fishing. February/March brings the whales to the area and the king chicks are starting to transform into adult feather-hood. Why A common quote among the guides is that they can tell if someone has been to South Georgia because you can see it in their eyes. It pares you back to basics and refills you with humility and a child’s sense of wonderment. How South Georgia can only be accessed by ship as part of a guided voyage. One Ocean Expeditions, a 14- or 16-day South Georgia In Depth itinerary (round trip from Punta Arena, Chile, with a flight to Stanley, Falkland Islands, included in the cost) on board the 92-berth Akademik Vavilov. Other Antarctic itineraries with 2–3 days in South Georgia are available and depart from Ushuaia, Argentina. Visitors to the island are strictly controlled (100 in most places) and a code of ethics needs to be adhered to as part of each landing. The only people you’ll see (apart from the curator at the small museum at Grytviken) are your fellow travellers. oneoceanexpeditions.com

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spirit BOOKS & FILMS THAT WILL ENRICH YOUR LIFE

Counter culture Reviews by Kate Duncan, Ally McManus and Chris Staﬀord

Earth is Hiring PETA KELLY, WATERSIDE PRESS

Matvey Novikov as Alyosha in Loveless.

Sando (Simon Baker) dropping truth bombs in Breath.

Screens LOVELESS Directed by ANDREY ZVYAGINTSEV Starring MARYANA SPIVAK, ALEXEY ROZIN

BREATH Directed by SIMON BAKER Starring SIMON BAKER, ELIZABETH DEBICKI, SAMSON COULTER, BEN SPENCE

A trenchant critic of Putin’s Russia, director Andrey Zvyagintsev pulls no punches in Loveless, the gripping story of a child who has fallen through the cracks in a broken marriage. The year is 2012 and, while the radio prattles on about the Mayan apocalypse and the TV runs pictures of war and misery in the Ukraine, Zvyagintsev’s bourgeois Muscovites post selfies in fancy restaurants. Two of them — Boris, a tired corporate hack, and Zhenya, a vain beautician — are in the throes of a bitter divorce. Each has a new partner and their apartment is up for sale but their 12-year-old son Alyosha (Matvey Novikov) remains, a damning reminder of their failed relationship as well as its chief victim. When he disappears, they don’t even notice his absence until his school alerts them. The search swings into action but the camera stays mercilessly focused on the warring couple. In truth, however, no one is as fixated on them as they are themselves; even their participation in the search for Alyosha seems rote and distracted. When Zhenya’s fearsome mother lacerates

each of them in turn, her shrill abuse barely penetrates their self-regard. And so this bleak but intensely human film spools on, as if parental absence and a little boy lost are themselves symbols of a wider cultural malaise. The lost boys in Breath, Simon Baker’s dazzling movie of Tim Winton’s novel, have dropped out of their own accord. In a small coastal town in 1970s Western Australia, the bookish Pikelet (Samson Coulter), whose family life is cosy but dull, finds an unlikely mate in Loonie (Ben Spence), a fearless daredevil from a broken home. What binds the teenagers is their love of surfing and that leads them to Sando, once a champion surfer who lives in a beach shack with Eva (Elizabeth Debicki), herself a former extreme skier whose career ended in a nearfatal accident. While Sando urges the lads to tackle more and more dangerous waves, Eva quietly sneers at all the furious male bonding. As we later learn, she has found a new way to go on cheating death. Baker, who cast himself as Sando, chose surfers rather than actors to portray the boys, which lends an urgent realism to the spectacular ocean sequences. Coulter and Spence do him proud, especially when Pikelet, sick with dread of the next wave, wonders if the thrill is worth the life-or-death stakes. Sometimes, to be your own man you must risk being called a piker. CS

For some, money conversations can bring up feelings of shame, guilt and anxiety. Peta Kelly says money is “one of the most mistaken energies on our Earth. It’s often viewed as something we have to struggle to get, something that defines our place in this false hierarchy of success.” Her book offers a new, creative and conscious way to earn and view money. The author and entrepreneur shares how changing your money story will help change the collective’s money story and, in turn, the planet, through realigning with money and Mother Nature. Sharing personal insights and ideas, case studies and exercises, Earth is Hiring will open your mind and help you to question and change your relationship with money. KD

Happy & Whole MAGDALENA ROZE, PAN MACMILLAN AUSTRALIA

Need a little helping hand prioritising your wellbeing? Magdalena Roze’s book is the perfect inspiration to help you create a happier, more wholesome life. She reflects on her own journey to wellness and how adopting a slower lifestyle, even if you live in the city, is a recipe for true happiness. Suggesting practices such as yoga, meditation and walks through nature, the cookbook offers more than just beautifully photographed food. What we love the most? That the book is divided into five chapters: sunrise, sunny, humid, cloudy and rainy. You’ll find nourishing and comforting recipes, foods to eat when pregnant, how to make non-toxic cleaning products and loads more. KD

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spirit BOOKS & FILMS THAT WILL ENRICH YOUR LIFE

Raw: Recipes for a Modern Vegetarian Lifestyle

Shinrin-Yoku: The Art and Science of Forest-Bathing

SOLLA EIRÍKSDÓTTIR, PHAIDON

DR QING LI, PENGUIN RANDOM HOUSE

Reach Your Goals Without Stressing Out: A High-Achiever’s Guide to a Successful Life

With its Nordic food styling and gorgeous landscape shots, Raw has completely stolen our hearts. Featuring 75 healthy and delicious recipes, it offers a unique look at raw, vegetarian food, divided into five chapters: breakfast, snacks, lunches, main dishes and sweet treats. Celebrated Icelandic chef Solla Eiríksdóttir knows how to pair ingredients with the seasons — we’re drooling over the Layered Cake with Chocolate Frosting recipe. With each chapter she offers an activity, such as growing vegetables in small spaces and dyeing cloth with natural products. With symbols to indicate gluten-free, nut-free, raw or vegan, the recipes will have even meat-eaters going back for seconds! KD

I’m sure you know spending time in nature is good for your health, but do you know why? Dr Qing Li, one of the world’s leading experts on forest bathing, tells why and more in Shinrin-Yoku, a concept defined as “bathing in the forest atmosphere, or taking in the forest through our senses ... It is simply being in nature, connecting with it through our sense of sight, hearing, taste, smell and touch.” This hardcover is split into four sections: the history and research, practical tips on forest bathing, ways to bring nature indoors and advice on the future. Given the forest is becoming quite an effective medical prescription for particular ailments, this is one doctor’s appointment we’re making right now. AM

Being present, connected and finding joy in the moment are what life is all about. Yet all too often we claim “life gets in the way” when we feel disconnected, burnt out or stressed. Clinical psychologist and mindfulness expert Chantal Hofstee suggests that something else, as opposed to “life”, is the barrier: a misuse of our mental resources. She explores the idea of a “green brain” and suggests this brain state can help you reach your goals with minimal stress and pressure. The concept is broken down into an eight-ingredient recipe, with the intention of the meal to leave you satisfied, nourished and lovingly taken care of. Sounds delicious. AM

CHANTAL HOFSTEE, EXISLE PUBLISHING

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recipes THE INDIAN VEGETARIAN COOKBOOK

Y This is an edited extract from The Indian Vegetarian Cookbook by Pushpesh Pant, published by Phaidon, RRP AU$40.

Exotic India

ou’ve had a long day at work and you’re craving Indian cuisine, but your recipes aren’t up to scratch. Peering into your spice rack, you feel uninspired and order takeaway Indian from down the street because they get it “just right”. Pushpesh Pant’s new book, The Indian Vegetarian Cookbook, will have you saying goodbye to that scenario faster than your meal will be delivered. In this beautifully photographed book, Pant showcases the unique ways vegetables feature in Indian cuisine,

inspiring you to create simple dishes the whole family will love. With an impressive collection of 150 vegetarian recipes for breakfast, drinks, lunch, dinner and dessert, Pant’s ability to capture the diverse flavours from India’s myriad regions will leave your mouth watering. The best bit? Pant’s flavoursome and authentic recipes benefit not only your health but also the planet. With a central focus on vegetables, The Indian Vegetarian Cookbook will have both vegetarians and meat eaters coming back for more.

Eggplant in Yoghurt Sauce (Doi Baigan)

2 tsp ghee 1 cup thick plain yoghurt or curds, whisked ¾ tsp Kashmiri red chilli powder ½ tsp granulated sugar

Bengali Five-Spice Mix (Panch Phoron) Makes: 2 cups Generous ½ cup cumin seeds ¾ cup fennel seeds 2½ tbsp fenugreek seeds 2½ tbsp yellow mustard seeds 4 tbsp kalonji (nigella) seeds Spread the spices out on a baking tray and dry in a very low oven for several hours. Put them in a mortar and pound with a pestle, or grind in a spice grinder, to a fine powder. Sift, then store in an airtight container for 6–9 months.

Serves: 4 Salt, to taste ½ tsp ground turmeric 500g eggplants, halved but not separated at the stem Vegetable oil, for deep-frying 2 tsp cumin seeds, dry roasted & coarsely ground

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Sprinkle some salt and a little of the turmeric over the cut side of the eggplants. Heat the oil in a kadhai or deep fryer to 180°C, or until a cube of bread browns

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recipes THE INDIAN VEGETARIAN COOKBOOK

Put 5 cups of water in a large, heavybased pan and add the masoor dal and turmeric. Bring to the boil and remove the scum from the surface with a slotted spoon, then reduce the heat, season with salt, and simmer for 20 mins, or until the dal is soft. Stir to break up the dal. Heat the ghee or oil in a frying pan over medium heat, add the dried red chillies and ground ajwain (carom) seeds and stirfry for about 2 mins, or until the chillies turn a shade darker. Pour over the dal, then cover and simmer for about 2 mins. Add the chopped coriander and green chilli before serving.

Sweet Yoghurt Shake (Meethi Lassi) Serves: 4 2¼ cups natural (plain) yogurt 2 tbsp sugar ½ tsp ground green cardamom 3½ cups cold water ½ tsp rosewater Pinch saffron threads Edible dried rose petals, to garnish Put all the ingredients, except the rose petals, in a blender and process until well mixed. Serve this thick drink in any glass you like and garnish with dried rose petals.

in 30 secs. Deep-fry the eggplants for 5 mins, or until brown. Remove with a slotted spoon and set aside to drain on paper towels. Heat the ghee in a large, heavybased pan over medium heat and add the cumin seeds for 2–3 mins then add the fried eggplants and stir. Pour in the yoghurt or curds with the remainder of the turmeric, chilli powder, sugar and salt, to taste, and cook for 3–4 mins, stirring briskly and continuously, to avoid curdling. Serve.

Split Red Dal (Masoor Dal) Serves: 4 1½ cups masoor dal (split red lentils), rinsed & drained 1 tsp ground turmeric Salt, to taste 1 tsp ghee or vegetable oil 4 dried red chillies ½ tsp ajwain (carom) seeds, ground ⅓ cup chopped coriander leaves 4 fresh green chillies, halved lengthwise & de-seeded

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Cabot Health Increase energy, improve mood, burn fat and boost immune function! These are just a few reasons for doing the Dr Cabot 15-Day Cleanse, a threepowder program that improves liver and gut function and alkalinises your body. It was designed by Dr Cabot to make your cells healthier. W: drcabotcleanse.com

Aware Environmental A stylish and beautiful range developed in Australia, Organic Choice delivers a little luxury to your everyday by sourcing products from sustainable, naturally derived ingredients. Certified organic aromatic essential oils provide a relaxing and calming tranquillity to your home. The range includes air care, dishwashing liquid, laundry and cleaning products. W: awareenvironmental.com.au

Did you know? In Australia, we throw out more than 30 million toothbrushes each year, most of which are made of plastic. The Environmental Toothbrush is a simple solution with its bamboo handle. Make a difference — make the change today. W: gogreenathome.com.au

Heart Meditation Intensive Heart Level Meditation Intensive will help you uncover and overcome obstacles that hold you back from meditating regularly. AcuEnergetics® founder Kevin Niv Farrow, with 45 years of experience, leads this meditation intensive. He is known internationally as a brilliant, unique and practical meditation teacher. W: acuenergetics.com

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Floradix Floradix® Formula Liquid Herbal Iron Extract provides nutritional iron to help maintain vitality, energy and general health. It combines the benefits of organic iron plus vitamins and herbs in a base of fruit juices, honey, wheat germ and yeast. floradix.com.au

Winter snuggles at Gaia Multi-award-winning Gaia Retreat & Spa invites you to snuggle up in the stunning Byron Bay hinterland. Take time out with three nights or more of nurturing at Gaia and receive an extra $100 Spa Voucher for the ultimate indulgence. Conditions apply. Offer ends September 30, 2018. W: gaiaretreat.com.au

HoneyLife Manuka Honey Manuka honey is an antibacterial renowned as one of nature’s unique superfoods that promotes good health and immunity. HoneyLife uses “raw” unrefined honey, without heat or chemical process. It is Australian sourced, made and owned. Each batch is universitylaboratory tested for MGO value. W: honeylife.com.au

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Fressko At Fressko, our philosophy is simple: be kind to Mother Earth, to others and to yourself. We’ve designed a range of insulated flasks suitable for brewing teas to perfection or enjoying coffees and smoothies on the go. With a range of sizes and styles, there is a Fressko for everyone. Simple. Stylish. Versatile. W: madebyfressko.com

Teach mindfulness and meditation Do you want to teach meditation? Hart Life Coaching’s online course is affordable, easy and includes a wealth of information on all aspects of meditation. Hart Life Coaching also conducts a course on starting a business to assist you further. W: hartlifecoaching.com.au

Eat, sleep, yoga RETREAT Byron Yoga Retreat Centre follows the principals of SLOW Food: seasonal; local; organic and without processed foods. Retreat guests enjoy fresh produce direct from Byron Yoga Retreat Centre’s organic garden plus from local and organic suppliers. Fresh food that tastes amazing! W: byronyoga.com

Southern Cross Pottery Southern Cross Pottery has been manufacturing all-Australian handmade water purifiers for more than 30 years. These units require no plumbing or electricity and remove virtually all impurities including fluoride, chlorine and giardia. Available in two sizes as well as dozens of colours. W: southerncrosspottery.com.au

Golden Door at home For more than 24 years, Golden Door has delivered extraordinary health retreat experiences that offer delicious and nutritious food. Now you can recreate the taste at home with Golden Door’s latest cookbook, Golden Door at Home. It features 110 recipes that showcase healthy food at its best: simple, nutritious and tasty. W: goldendoor.com.au/store

Pet Gemz Pet Gemz® is Australia’s first crystal accessory for pets across the country. Complementing research on alternative therapies for pets, Pet Gemz outsources the finest natural and semi-precious gemstones paired with interchangeable charms to create the perfect accessory tailored to meet the healing needs of your pet. W: petgemz.com.au

Aﬀordable treatments at Wellnation Clinic Endeavour College of Natural Health’s teaching clinic provides affordable treatments to the public. Choose from Acupuncture, Naturopathy, Nutritional & Dietetic Medicine and Myotheraphy, starting from $15. Visit the website for locations, pricing and bookings. W: wellnationclinics.com.au

International Yoga Teachers Association The primary activity of the International Yoga Teachers Association (IYTA) is to ensure the highest level of yoga teacher training and ongoing support for yoga teachers worldwide. IYTA is managed by a dedicated group of volunteers who are passionate about yoga and its professional and ethical teaching. W: iyta.com.au

Take control of your health Have you considered seeing a naturopath but don’t know where to start? Naturopaths are healthcare professionals who treat the whole body and address key drivers of dysfunction. Find a practitioner near you by going to the “Find a Practitioner” page on the Metagenics website. W: metagenics.com.au

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EverEscents EverEscents Organic Lavender shampoo and conditioner are specially designed for the harsh Australian climate and are perfect for helping alleviate conditions such as dandruff, psoriasis and itchy or flaky scalp. The beautifully rich and soothing formulas are suitable for dry, damaged or coloured hair. W: everescents.com.au

Weleda Weleda Natural Body Oils are all-over nourishment for the mind, body and soul. Containing only pure natural ingredients, they moisturise deeply and are available in eight unique fragrances including regenerating pomegranate, pampering wild rose and relaxing lavender. RRP $26.95 to $33.95 W: weleda.com.au

i-Care Eyewear i-Care sunglasses are designed and manufactured to exceed Australian standards while providing 100 per cent UV protection for the family. i-Care styles are on trend, with the latest designs and colours giving you the confidence to step out in style at an affordable price without compromising on quality. W: icareeyewear.com.au

Ikatan Spa Ikatan Spa Noosa is an award-winning day spa that offers luxury treatments, packages and full-day retreats. Ikatan Spa is offering a free VIP upgrade for WellBeing readers. When booking a treatment, simply mention “WellBeing VIP Offer”. Select your VIP Upgrade from the Ikatan Spa VIP menu. W: ikatanspa.com

PURE Papaya Care PURE Papaya Lips is a 100 per cent natural lip balm that is long lasting and leaves your lips feeling soothed and hydrated. Locally made, nature certified and vegan friendly, Papaya Lips is a must-have in every handbag. W: purepapayacare.com

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Altearah Cleanse and detox your body and mind with the Altearah French organic salt scrubs in five beautiful colours and scents. Made from naturally healing Himalayan salt and blended with pure essential oils, each scrub exfoliates and nourishes the body so your skin feels amazing. W: altearah.com.au/collections/scrubs

Golden Door at home Rejuvenate and restore with Golden Door’s body and haircare range featuring signature essential oil blends. The products are all natural and Australian made, with no harmful chemicals, colours or synthetics, and are not tested on animals. W: goldendoor.com.au/store

TON Henna Cream Tints of Nature (TON) Henna Cream with natural henna and organic plant extracts offers a healthier way to colour hair. Henna Cream will treat, condition and strengthen the hair during colouring to give beautiful semi-permanent hair colour with healthy, glossy results and grey coverage. Available in nine exciting shades. W: tintsofnature.com.au

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Carman’s Carman’s Kitchen welcomes to the family the newest addition to its Gourmet Porridge Sachet range: Almond, Pecan & Hazelnut. With the goodness of unsweetened Australian oats, the 100 per cent natural porridge is filled with crunchy nuts and takes only 90 seconds to heat up. W: carmanskitchen.com.au

Planet Organic Planet Organic English Breakfast Loose Leaf Tea is a traditional blend of the finest certified organic black teas. Selected from highgrown mountain tea gardens, this refreshing blend has a bright, flavoursome liquor. Now packaged in convenient resealable pouches. Available from leading health-food stores. W: planetorganic.com.au

Table of Plenty Table of Plenty’s Kefir Fermented Drink is the easy way to make your tummy smile. With more than 45 billion live cultures in every serve and available in three delicious flavours, it’s the tastiest way to get your daily dose of probiotics. W: tableofplenty.com.au

Food source Procal Authentic Greek Yoghurt Procal Authentic Greek Yoghurt is based on a traditional family recipe passed down for generations. The smooth and creamy mouthfeel is reminiscent of the Greek yoghurt taste enjoyed in the Mediterranean for centuries. Procal master yoghurt makers use only the finest ingredients with no added sugar, colours or preservatives. W: procal.com.au

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Herbal Fix Herbal Fix is Australia’s first range of all-natural, functional beverages, scientifically formulated with a unique blend of organic herbs and vitamins, known to revitalise your brain and body. Discover the power of herbs today. Shop online, at 7-Eleven or find your local stockist on the website. W: herbalfix.com.au

Pureharvest Quench Milks Range Pureharvest has expanded the Quench Milk range to bring you three exciting new flavours: Almond Quench, Hazel Quench and Golden Quench. These creamy non-diary milks are made using only the finest whole, organic ingredients. They are unsweetened, glutenand GMO-free and contain no nasties! W: pureharvest.com.au

ZERO Superfoods Eat pizza — get healthy! ZERO Superfoods makes this a reality. ZERO bases are made with the most nutritious black, red and brown rice on Earth. Nothing added except some Aussie H2O and a pinch of salt. The bases are vegan, gluten-free, organic and delicious. W: zerofood.com.au

Red Tractor Foods Red Tractor Organic Oats are grown in Victoria and are steam stabilised (kiln-free) to enable delivery of a smooth, creamy texture. Red Tractor oats are 100 per cent wholegrain, rich in fibre and protein, and contain beta-glucan, which helps in reducing blood cholesterol levels. W: redtractorfoods.com.au

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education focus AUSTRALIAN INSTITUTE OF PROFESSIONAL COACHES

Make a difference in this world

ave you ever wondered what it would be like to be a professional coach? Coaches help people gain clarity in their situation and needs, formulate a forward direction, get motivated to make the changes they know they need to make and feel better about their lives and work. Problems that seemed insurmountable become obstacles to overcome. Goals that seemed so far away get closer. Clarity and self-awareness replace doubt and indecision. Action replaces inaction. Coaching enables thinking about a situation from a different perspective, leading to behavioural change. However, before you can change your behaviour, you often need to change your mindset. This requires thinking positive thoughts, celebrating the “magic moments” and avoiding thoughts, people and feelings that drag you down. Coaching provides an uplift to transport yourself into a new reality and achieve your dreams. As a coach you can change the lives of people for the better. Clients become more self-aware and gain insight into why they do the things they do. They recognise the need for behavioural change to benefit themselves and others. They grow personally by becoming better communicators, having more fulfilling interpersonal relationships and breaking free from old habits and ways of life. Coaching is such a rewarding profession for coaches, as they give back to their communities and support others in their quest to achieve a more meaningful and expansive future. By helping others, coaches help themselves be better people — less judgemental, more accepting, more aware of who they are and what they are capable of. All this is possible whether the coach works with individuals, teams or an organisation. The Australian Institute of Professional Coaches offers coaching programs suited to community, business and corporate settings. The five most common types of coaching programs are Life Coaching, Business Coaching, Career Transition Coaching, Leadership Coaching and Executive Coaching.

Career Transition Coaching

Life Coaching Life Coaching is typically conducted in a community setting with individuals and groups of all ages and stages in life. For example, mothers returning to work, social workers wanting to develop better communication and assertiveness skills or professionals wanting to build rapport with clients. Life coaches may establish their own business and transition into it full-time as their income from coaching grows. Life coaching is also an ideal skillset for individuals wanting to offer an additional service to their current clients, eg personal training, hairdressing or daycare. Life coaches explore various issues with clients relating to communication, relationships, motivation, assertiveness, stress, conflict resolution and negotiation.

Business Coaching Business Coaching is typically conducted in a small business environment with the owner or manager of the business. Issues may relate to profitability, viability or growth, client retention and staff management. The coach works with the client to understand the client’s situation, identify the best possible future and help the client gain insight into the solutions. The coaching sessions identify strengths, weaknesses, opportunities and threats of the business, and develop strategies based on market research into customer needs and trends to determine business performance measures and compare business results with industry standards.

Career Transition Coaching may be conducted in community or corporate settings with individuals who wish to make a career change voluntarily or have to make one involuntarily. For example, those seeking a promotion or retirement (voluntary), as well as those who have had a career change forced on them (involuntary), like being “let go” or made redundant. Both groups need or want to find a new job. The coach works with the client to explore the emotions that surround their circumstances and develop a desired future moving forward. Next, the coach focuses on two important aspects critical to securing the client’s next position: their employability and marketability.

Leadership Coaching Leadership Coaching is typically conducted in a corporate setting with middle managers and emerging leaders. The coach works with leaders to help them become more inspiring and motivational with their teams and others, manage change projects more effectively keeping the people aspects in mind, as well as navigate organisational communications more successfully, including their own visibility and influence within the organisation across all levels.

Executive Coaching Executive Coaching is typically conducted with the CEO and senior executives and, at times, with members of the Board. The Executive Coach acts as a sounding board, helping busy and time-poor executives isolate their issues or concerns and gain clarity on a specific goal, before undertaking action-planning with them. Issues may relate to, for example, the performance of the organisation, strategic direction, relationships with colleagues, communication issues, assertiveness and influence. For more information on the Australian Institute of Professional Coaches (AIPC), visit professionalcoachtraining.com.au, call AIPC on 1300 309 360 or email careers@professionalcoachtraining.com.au.

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6/20/2018 11:34:10 AM

column NATURAL BEAUTY

Pregnancy and your skin

CARLA OATES is the CEO of The Beauty Chef, a natural beauty expert and the author of Feeding Your Skin and The Beauty Chef Cookbook. W: thebeautychef.com

Notable nutrients

“Adequate zinc levels are necessary for hormone production and skin health during pregnancy, minimising the risk of stretch marks, but it also lowers the risk of postnatal depression.”

There are a number of nutrients essential for the health of your skin during pregnancy. Many of these can help combat symptoms of the more common skin concerns that often occur. Stretch marks affect up to 90 per cent of women and are the pink-purple lines that surface on the skin as it stretches to accommodate your new bub. Although many women accept these lines as part of their transforming body, for others they can cause upset. The good news is stretch marks may be preventable (or at least less noticeable) if you consume the right nutrients. “Adequate zinc levels are necessary for hormone production and skin health during pregnancy, minimising the risk of stretch marks, but [zinc] also lowers the risk of post-natal depression,” says Cassar. Zinc also plays an essential role in protein synthesis and collagen production. As collagen is the protein that helps hold the skin together to keep it strong, supple and plump, consuming zinc-rich foods such as lean lamb and pumpkin seeds can be beneficial. Vitamin C also helps with cell regeneration, skin health and immunity.

Smart supplementing Taking a broad-spectrum probiotic during pregnancy may also help to give you that “glow”. By supporting your digestive health, you in turn support your skin, especially if you’re sensitive to allergens or have eczema. Cassar explains, “Many studies have shown that probiotics can reduce the chances of the baby having atopy [genetic tendency to develop allergic diseases].”

Research suggests that women who take probiotics during pregnancy help reduce the risk of their baby developing eczema by as much as 80 per cent. Taking probiotics during pregnancy also helps to combat the common pregnancy symptoms of heartburn and constipation. Another way to nourish your skin from the inside out is to load up on essential fatty acids which, research shows, are essential during pregnancy as they help to fight inflammation, encourage foetal brain development and keep the skin hydrated. Fish oil and flaxseeds are great sources of omega-3s, as are oily fish like sardines. Just be mindful of seafood containing high levels of mercury, as too much could affect your baby’s nervous system development. For some women during pregnancy, hyperpigmentation of the skin can be a common issue. Characterised by dark patches on the face, the condition, known medically as chloasma, is sometimes referred to as “the mask of pregnancy” and can be due to the surge in hormones. Sunlight can worsen symptoms, so be mindful of sun exposure. While the pigmentation usually fades after pregnancy, there are natural topical treatments you could try. Rosehip oil, for instance, is a skin saviour containing both vitamin E — great for repairing the skin — and trans-retinoic acid, which is proven to be effective in treating pigmentation.

Lifestyle hacks While the nutrients you consume during pregnancy play a role in the health of your skin, lifestyle practices can also help to boost your pregnancy “glow”. Gentle exercise can be a great way to increase energy, relieve stress and combat any aches and pains associated with pregnancy. If you suffer from varicose veins, a gentle yoga practice may be of benefit, especially poses where your legs are raised to encourage circulation. It’s common to experience mood swings during pregnancy, due to hormonal fluctuations and the physiological changes taking place. That’s why prioritising self-care is so important. A belly massage using skin-nourishing oils like olive, jojoba or avocado can lower stress levels as well as hydrate the skin, helping to prevent stretch marks. Or give meditation a go. Research shows it elicits the relaxation response, helping to ease stress and anxiety as well as helping to manage symptoms of gastrointestinal disorders. Remember, too, that once your baby arrives, you can continue to support your gut and skin health by nourishing yourself from within. Continue to seed your gut with beneficial microbes and, if possible, try breastfeeding. Research shows breastfeeding helps to populate your baby’s gut with all the probiotics they need for a strong, healthy immune system.

Photography Bigstock

uring pregnancy, a woman’s body goes through an incredible transformation. The influx of hormones can cause everything from changes in vision and sense of smell to fluid retention and weight gain. For some, the first changes they notice can be on their skin surface and in the texture of their hair. Ever heard of the “pregnancy glow”? Well, it’s no myth, as naturopath and nutritionist Alison Cassar explains: “Skin oils usually increase during pregnancy, contributing to the pregnancy ‘glow’. For some, this results in increased acne and oily skin, but for others it’s a wonderful glow.” Your health is intimately linked to your gut, so it’s important to prep the body for pregnancy by eating nourishing wholefoods. Research also suggests that seeding the gut with beneficial bacteria both before and during pregnancy can alter your baby’s microbiome, supporting early development and providing long-term health benefits. If your pregnancy is unplanned, however, eating well and taking care of your wellbeing throughout your pregnancy will ensure you continue to glow on the inside and out.

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column QUICK KITCHEN

Wellness feast

hile summer is the perfect time for barbecuing, the cooler moths are when we need some serious wellness feasting with friends and family. The perfect warm and comforting dishes are soups, curries, stews and, of course, beautifully baked desserts. For your next wellness feast, I’ve got the perfect menu to knock the socks off your guests. If hosting overwhelms you, just remember it’s OK to accept help from others. It makes the night easier and more fun when you share the load. I look to Ayurveda to help inspire my meal planning. In Ayurveda, winter is the season to increase your digestive fire. It’s time to include spicy and bitter foods that are warm and light yet comforting. Including spices such as garlic, turmeric and ginger can help increase digestive fire and rev up your metabolism. Filling up on grounding root vegetables and sweet meals can help increase immunity and reduce restlessness, which is why I love to start

Celeriac Fries Crispy on the outside and soft on the inside, celeriac fries make a delicious snack. Serves: 4

4 thyme sprigs 1 small celeriac, peeled & diced 1 sweet potato, peeled & diced 2 parsnips, peeled

4 large celeriac roots, peeled & cut into 4cm fries* 1½ tbsp cold-pressed extra-virgin olive oil Celtic sea salt & freshly ground black pepper

Roughly Chopped Gremolata ½ cup roughly chopped flat-leaf (Italian) parsley 2 tsp grated lemon zest ¼ garlic clove, crushed or finely grated

Preheat oven to 200°C. Toss celeriac fries in olive oil. Add a pinch of salt and pepper. Place in a baking dish and roast for 30–35 minutes, turning once or until they crisp. *The thinner the fries, the crispier they will be.

Heat half the olive oil in a large heavy-based saucepan over medium–high heat. Season the shanks with sea salt and freshly ground black pepper. Working in batches, cook for 4–6 minutes, turning occasionally until browned. Remove from pan, set aside. Add the remaining oil to the pan and sauté the carrot, celery and garlic for 3–4 minutes, or until softened. Stir in the broth and return the shanks to the pan. Add the thyme sprigs, celeriac, sweet potato and parsnips and bring to the boil. Reduce the heat to low, cover and simmer for 2–2½ hours, or until the lamb is tender and falling off the bone, turning the shanks halfway through.

Lamb Shanks with Root Vegies & Gremolata Here’s a comfort stew that’s sure to salve a tender tummy. Serves: 4

Photography Bigstock

off with my Celeriac Fries recipe. Celeriac fries make a delicious appetiser. They are perfectly crisp on the outside but soft and chewy on the inside — the ultimate test of a good fry if you ask me! Celeriac is rich in calcium and magnesium as well as immune-enhancing zinc. A whole load of vegies in my Hearty Lamb Shanks & Root Vegies recipe provide dietary fibre, improve digestive function and relieve constipation and IBS symptoms. Root vegetables are high in vitamins C and A, which can help lower inflammation. Lamb is an excellent source of iron and immune-boosting properties to kick colds and flus for good. Lamb is also rich in healthy omega-3 fatty acids and protein. My Baked Papaya with Lime & Coconut Yoghurt is a warm and zesty delight. Papaya is full of papain, which is rich in a digestive enzyme to help increase digestion to boost gut health. Enjoy your wellness feast. May it be full of hearty conversation and satisfied bellies.

2 tbsp extra-virgin olive oil 4 lamb shanks (1.25kg in total) 2 carrots, roughly chopped 4 celery stalks, roughly chopped 4 garlic cloves, roughly chopped 750mL (3 cups) bone broth or good-quality stock

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.

If needed, stir in a little filtered water during cooking. Remove the shanks from the pan. Remove the meat from the bones, break into bite-sized pieces and return them to the sauce. (Or leave the meat on.) Combine all the gremolata ingredients in a small bowl and serve sprinkled over the stew.

Baked Papaya with Lime & Coconut Yoghurt A refreshing source of digestive enzymes to boost gut health. Serves: 2 1 large papaya cut in half, seeds removed 1 tsp ground cinnamon Zest & juice 1 lime 1 cup (250g) coconut yoghurt Preheat oven to 180°C. Line a baking tray with baking paper. Place papaya on the baking tray. Sprinkle with cinnamon and lime zest, and drizzle with lime juice. Bake for 15 minutes or until papaya is lightly coloured. Remove from oven to cool. Serve with coconut yoghurt. Note: You can add lime slices to the baking tray to caramelise and then squeeze the juice over the papaya just before serving.

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6/18/2018 9:38:16 AM

column THE CONSCIOUS LIFE

10 little things

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 themselves, their family and the planet. W: lowtoxlife.com

1. Breathe Once upon a time before all the tech, before the 50 million after-school activities, backto-back meetings and all the after-work catch-ups, we had space to chill several times a day. You and I both know that these days if you don’t carve it out, you simply don’t get it. Our sympathetic nervous systems are lit up like Christmas trees these days and it’s doing nothing for our health to be wired 24/7. So take 10 deep breaths. Start with 4 slow counts in; pause at the top of the breath for 2 counts and then take 6–8 slow counts out. 2. Do a mini workout We all sit too much. We all have too much screen time. You could do 30 squats or jog on the spot to get your heart rate going for a couple of minutes while looking out into whatever distance you can from your window to take a good screen break. 3. Hug your partner, bestie or family member for more than 30 seconds Did you know that hugs are clinically proven to raise oxytocin levels? Hellooooo to the love hormone and all the good vibes it brings for a low-tox mind. 4. Chop a week’s worth of meal starters Do you find yourself always hating the psych up to get started on dinner? It’s always grabbing that first onion and knife and chopping that’s the hurdle. Once you’re into it, it’s happening and it’s all good. So why not chop up a few jars of starter veg for soups, stews, casseroles and stir-fries?

Stand barefoot in grass, sand, soil or sea and just be for a few minutes. This simple act can turn a wrong day right.

5. Throw a whole meal in a pot or tray Sometimes we overcomplicate things on the busiest of days, which is right when we need to keep things simple. Pop a few organic vegies, a slow-cooked meat or other protein, some tomato, some broth and your favourite dried spices into a big crockpot and pop it in the oven. You can do that while the kettle’s boiling and six hours later at dinner time? Dinner is ready to serve!

6. Give yourself a little massage Sit down with a nice tea and a lovely body oil and give yourself a foot and calf massage for a couple of minutes. It’s delicious to do and you feel so good for it afterwards. 7. Decompress by earthing Remove shoes. Stand barefoot in grass, sand, soil or sea and just be for a few minutes. This simple act can turn a wrong day right. Research papers have proven time and again that it can reduce blood pressure and slow the heart rate. Dr Stephen Sinatra, boardcertified cardiologist, is a HUGE fan of earthing ourselves and suggests a minimum of 50 minutes per week, based on the research into minimum viable benefit. 8. Make up a multipurpose kitchen/ bathroom spray I’m not a huge, mother-earth, everything-DIY person, but a multipurpose spray is a nobrainer, even for the laziest of DIYers among us. Grab an empty spray bottle, fill it with half filtered water and half white vinegar, add 1 teaspoon of castile soap and 20 drops of your favourite essential oils and voila! You have a brilliant multipurpose spray that’s good to go. 9. Make a coffee body scrub Another idiot-proof DIY recipe from my rotating staples: get spent grounds from your cafe’s coffee waste, put half a cup into a bowl and add 3 tablespoons of coconut oil, ½ teaspoon of vanilla powder, 1 tablespoon of sea salt and voila! A brilliant body scrub practically free. 10. Order yourself a couple of gorgeous pure beeswax candles with cotton wicks Scented and soy-based candles can bring pollution due to their ingredients or the way the soy is processed, but beeswax can actually work to purify and cleanse indoor air as it burns. What a clever thing! What’s more, the captivating calm of the flicker of a flame at the dinner table or as an end-of-day light-dimming transition to bed gives you a calmer, more connected experience — and the sweet smell of beeswax along the way. See how much you can do that’s simple, cost-happy and time-happy towards a more conscious, low-tox way of doing things? The worst thing any of us could do is nothing simply because we don’t know where to start, so enjoy turning this list into your own short-term and quick-winning list or, as I said, feel free to share it with a newbie to show them how easy doing these things can be.

Photography Bigstock

hether this is your first curious dive into this gorgeous magazine and thinking more holistically about the way you live, or you have a friend you want to help who’s new to it all and is worried about everything and finding it hard to do anything, I want to share 10 things you could do in literally the time it takes for the kettle to boil. These simple things will help you to increase your toxin-reducing, eco-conscious, wholefood-loving mojo.

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20/06/2018 4:50:14 PM

column DIGGING IN

A mediaeval herb of splendour

Photography Bigstock

here are Elizabethan beauty aids you would wish to avoid, like lead-based foundation to smooth pock marks in your skin, or, for the wealthy, a mix of crushed pearl and whipped egg white that gave similarly smooth skin as well as a fashionably white hue. Add poultices of crocodile dung (popular only months’ travel from the nearest crocodile, so either fake or by then the dung had lost its pungency), belladonna drops to enlarge pupils (warning: death is a possible side-effect) and eating arsenic to ward off wrinkles (which it does if taken in large doses — it will also ward off life). Added to these, however, were a few total delights, like goldenrod lotion for chapped hands, rossoly (rose oil) dabbed around arms and lips as moisturiser and a beeswax, lavender and marigold salve for chapped lips. My favourite Elizabethan beauty product is orris root. (Orris “root” is really a rhizome, so forgive the use of the common as well as the correct term). In the days when Queen Elizabeth I scandalised the court with her unhealthful practice of a weekly or at least monthly bath and aristocratic brocades and furs were hung in the “guard robe”, which was the room near the longdrop privy so the stench would keep away clothes moths, sweet-smelling powdered orris root was used plentifully. It was dusted on the body before dressing, or dusted on and off clothes as a form of dry cleaning. Greasy hair could also be cleansed by dowsing it in powdered orris root and then brushing it well for several hundred strokes. Orris root mixed with powdered chalk was a face powder (orris root is pale to dark brown so the chalk was needed to give the necessary paleness). It could even be toothpaste, as it was said to whiten teeth, but as I have no idea of the potential toxicity of orris root, it’s best not to try it. My favourite use for orris root, however, is as a “fixative” for perfumes and pot-pourri. While freshly cut or even dried root have little perfume, the scent slowly strengthens and has the ability to “fix” other perfumes so they don’t fade or change into less desirable scents. Florentine orris root smells of violets, while Iris germanica powder smells of orange blossoms. Iris pallida roots have a sweet but indistinct scent. Orris root iris forms clumps of sword-like leaves with various coloured flowers. The orris root (or rather “rhizome”) iris is Iris germanica, Iris germanica var. florentina or Iris pallida. Iris germanica has deep-purple flowers with a white beard tipped with yellow; Iris germanica var. florentina is white with touches of pale purple or deep blue; Iris pallida has lavender flowers with a yellow-tipped white beard. Other irises may share the same colours, and the only true test of an orris root iris is the violet fragrance of the dried root.

Like all bearded iris, florentine irises are very adaptable as long as they have full sun and excellent drainage. Avoid overfeeding as you may get excessive leaf growth, few flowers and soft spongy roots. Water well and keep the plants free of weeds for the best root growth, although the plants are very hardy and tolerate prolonged neglect. They’ll grow in any cold, cool or temperate climate. In hot, humid areas you may find the root rots unless the drainage is perfect, and the flowers may wither within a day or two or not put out flowers at all. But where they do grow well, especially cold areas where winters can be dismal, the stunning blast of colour from a clump of iris is a delight. They may flower only once a year, but those six weeks or so are magic. And with orris root iris, you get the roots to use too. Potted orris root irises are fairly readily available from specialist herb nurseries, but you can propagate your own. Dig up part of a wellestablished clump in autumn or early winter and then cut each well-sized rhizome into two or three, as long as they have a small fan of leaves for each cutting. Cuttings can also be taken just after flowering in summer and these will usually flower the next season. Autumn and winter cuttings usually take another year to flower. Iris rhizomes should be planted very shallowly or they may rot. The top should be almost visible after the plant has been watered in. Cut the leaves back after planting. Iris rhizomes can be harvested from wellgrown plants after two or three years. They are best dug in autumn or late winter, cleaned well and thinly sliced, then left to dry in the sun or in a slow oven. Once they are brittle, place them in an airtight container in a cool place but not the fridge. The fragrance will develop slowly, becoming noticeable after a few months and strongest after about two years. I tend to go on orris root binges every few years, filling bowls with fragrant rose petals, rose geranium (pelargonium) leaves, dried orange, lemon, lime or mandarin peel, English lavender flowers and a generous scatter of orris root. The best compliment is when a guest comes through the front door and says, “This house always smells so good”, although this may also be if there’s a batch of biscuits in the oven. The sweet scents and aromas of baking biscuits complement each other. It’s perhaps the best welcome you can give a guest or yourself after a hard day at work: that first deep breath as you open your front door and think, “That is the good smell of home.” Note: Orris root can cause allergic reactions including hay fever, asthma and eczema. These are rare but take care when using if you have had these symptoms before.

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/ authorjackiefrench, twitter.com/jackie_ french_ and instagram. com/jackie_ french_.

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column PET CARE

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

The kidneys do several important jobs, including helping maintain hydration.

very pet with kidney disease will be unique, so there’s no one approach to support. Some present as the typical older cat with slowly progressing kidney deterioration. Others are younger with congenital disease or acute infection. Many older pets have co-existing health conditions, which also need help, such as cardiac disease, degenerative joint disease, dental disease, high blood pressure and hyperthyroidism. Although there is good information online, it’s better to discuss any treatments with your vet, or a vet trained in complementary medicine. One of the things I do object to is sites that send out natural kidney tonics, which may not be suited to your dog or cat. Integrative care is individualised to suit a particular pet. Many dogs and most cats are not fans of too many herbs and supplements, so it’s better to have a few targeted treatments and to introduce them slowly. Understanding the function of the kidneys helps when planning a care program. The kidneys do several important jobs, including helping maintain hydration, eliminating metabolic wastes, contributing to electrolyte balance and producing hormones, eg erythropoietin for the manufacture of red blood cells. Other hormones produced include parathyroid hormone and gastrin. Symptoms we see as the kidney disease progresses include dehydration, feeling unwell (poor appetite, weight loss and vomiting or other gut signs), muscle wasting, electrolyte imbalances causing weakness, blood pressure problems and anaemia. My general approach is to consider strategies to support hydration and nutrition, supplements to address any deficits that may occur, and specific herbs to support kidney function. As an integrative vet, I also use conventional medications when indicated, eg antibiotics to manage urinary infections (followed by probiotics to replenish the microbiome and in conjunction with natural urinary antiseptic treatments). Acupuncture is another treatment I like to add to the mix. Acupuncture is a way of naturally treating painful degenerative joint disease. Most dogs and cats with kidney disease can’t take non-steroidal anti-inflammatory medications. Additionally, needling and, in particular, moxibustion over kidney points may help improve renal blood flow and enhance the effectiveness of traditional Chinese herbal formulae. One of the benefits of regular vet visits is that additional subcutaneous fluids can be given to support hydration. This technique involves injecting a small volume of isotonic fluids (ie, the same as those used in IV fluid therapy) in the tissue under your pet’s skin. The fluids are warmed to a suitable temperature and

don’t sting, although the needling itself can be uncomfortable. Many pets tolerate this so well it can be done at home as part of outpatient care, once carers have been shown how to draw the fluids up correctly and how to inject. As part of this instruction, I teach carers how to check their pets for signs of dehydration and over-hydration. The benefit of this additional parenteral fluid is like having “money in the bank”. Although dogs and cats with kidney disease are drinking more, they are usually just replacing liquids lost due to excess urination as their kidneys fail to concentrate urine. Some pets will not tolerate fluids given this way, or perhaps it’s just too stressful for pet carers. For these pets, I calculate the fluid needs and we can divide this into water added to food, homemade low-salt broths and careful giving of water by mouth via syringe. My current nutrition approach for pets with kidney disease is to try to maintain the best-quality diet with adequate protein in the early stages of kidney disease. I avoid dry food completely and tinned food where possible, and prefer a balanced homemade diet. However, there are some conditions (eg, with significant protein loss through the kidneys) where a lowerprotein diet is preferred. Ideally, the diet chosen will supply all the vitamins and mineral required. We may also add in B vitamins, potassium if required and omega-3 essential fatty acids. I find many dogs and cats with renal disease have poor appetites and are fussy. So we may need to compromise in our choice of diet to ensure they eat well and maintain weight and muscle. I generally will use a more conventional treatment to reduce phosphates, which accumulate due to reduced kidney function and are associated with poorer prognosis. Other additions I may consider include medicinal mushrooms, astragalus and specific traditional Chinese herbal formulae, as appropriate to the individual presentation. Many of these formulae contain rehmannia, which may help improve blood supply to the kidneys. Reducing stress is important with any pet with chronic illness and can be especially important in older pets with kidney disease. From a veterinary perspective, frequent vet visits to check weight and blood pressure along with blood tests can help us more specifically manage our patients. However, frequent vet visits can be stressful for dogs and cats, as well as costly. Part of an integrative treatment plan includes working out strategies for monitoring patients. I frequently ask carers to keep a diary of their pets’ weight, appetite and any gut signs, and resting respiratory rate. Urine samples can also be used as a less stressful way to check some renal parameters.

Photography Bigstock

Pets with kidney disease

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column AGEING WELL

SIBO — the new scourge

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.

Small intestinal bacterial overgrowth (SIBO), an excess of potentially harmful germs in the small intestine, has rapidly emerged as the new candida or gluten.

SIBO symptoms Aside from being a major cause of IBS, SIBO, the features of which encompass ongoing abdominal pain or discomfort, bloating, flatulence and loose bowel motions or diarrhoea, is also associated with a range of medical conditions, including rosacea, fatigue, fibromyalgia, autoimmune thyroid disease, restless leg syndrome, diabetes, obesity, inflammatory bowel disease and arthritis. If your gut is supposed to break down and absorb all the essential nutrients you need to be energised, function mentally and emotionally, while efficiently flushing out all the redundant by-products of this process, it’s not hard to foresee how an overgrowth of abnormal bacteria can wreak havoc with this operation. These toxic bugs can damage the lining of your gut and undermine the function of enzymes used to digest carbohydrates. Aside from it causing bloating and discomfort, noxious gases released by this activity can undermine the absorption of key nutrients like iron, vitamin B12, fatty acids and protein. These nutrients allow you to form memories and remain mentally focused and emotionally stable. Without them, functioning in a sound intellectual and emotional manner is hard. Once you start to develop deficiencies of these core nutrients, fatigue and inadequate metabolism of fats and glucose, leading to obesity and diabetes, can set in. Erosion of the gut wall can lead to the ingress of a host of foreign invaders that would not normally have access to the inside of our bodies, which could trigger abnormal immune responses, paving the way for autoimmune diseases like thyroid disorders and lupus.

Coping with SIBO Mindful of the threat posed by marauding armies of malevolent bacteria, your body has a number of failsafe mechanisms to protect you against this menacing insurgency. Hydrochloric acid secreted by the stomach, a robust immune system located en masse in the gut, an actively motile gut flushing out all the toxins, and proteins that specifically target enemy bacteria form a complex defence system designed to neutralise any potential hostile force way before it asserts any presence or authority. The problem is that this protective strategy becomes compromised as you age, especially for females, with current evidence suggesting SIBO is more common in women as they get older. An underactive thyroid, which makes the bowels indolent and slow when it comes to getting rid of unfriendly bacteria, a condition that escalates with ageing, is another contributor to SIBO. Contemporary medical practice with its cavalier overprescribing of acid-suppressing medications called proton pump inhibitors and the rise in opioid abuse have all conspired to weaken gut defences, allowing a resurgent bacterial army to set up a beachhead operation right beneath our increasingly unvigilant noses. Add to this physicians who are ignorant of the presence of SIBO and lack the curiosity to find out ways to investigate patients who complain of bloating, abdominal pain and irregular stool function and you allow stealth bacteria to continue their malicious activity under the radar. Identifying SIBO cannot be achieved with a simple blood test or routine stool sample executed by a conventional laboratory. A breath test carried out by a specialised laboratory, which examines the levels of methane and hydrogen gases emitted when bacteria accumulate in excess, provides initial evidence that SIBO is present. A stool test performed by another expert laboratory might help to isolate exactly which bacteria are causing the mischief in order to execute targeted treatment. Right now, the most effective way to eradicate SIBO is with a non-absorbable antibiotic called rifaximin. However, this approach also brings with it a laundry list of side-effects, including bloating, gas, stomach pain and constipation, the very complaints that trigger a visit to the medical practitioner in the first place. Other possible side-effects such as dizziness, nausea, vomiting and fatigue also make rifaximin an unattractive proposition, despite its efficacy. Probiotics have been used, but the trials that testify to their potency are spartan. Natural therapists are possibly more adept at treating SIBO than are medical practitioners. In the war to halt the rise of malignant bacteria we ignore SIBO at our peril.

Photography Wellness Stock Shop

our gut is pivotal to the health of your brain and heart in that malfunction can trigger a range of afflictions, from anxiety and depression to weight gain and even heart disease, cancer and Alzheimer’s. Irritable bowel syndrome (IBS), a smorgasbord of unresolved gut symptoms including, diarrhoea, constipation, poorly formed stools, bloating and pain, is widespread, affects as many as 11 per cent of the world’s population. Science has yet to uncover what causes this troubling condition, so once we’ve tried the various restrictive diets, ingesting the newest megawatt probiotic and taking digestive stimulants that give our indolent bowels a kick up the proverbial, we’re floundering. Small intestinal bacterial overgrowth (SIBO), an excess of potentially harmful germs in the small intestine, has emerged as the new candida or gluten. It’s a widely unacknowledged menace that, once recognised, identified and appropriately treated, might not only help to resolve IBS but also facilitate gut healing and maximise the vital bowel functions fundamental to your health.

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column CLINICAL CASEBOOK

A case of Crohn’s

Photography Bigstock

woman with a reasonably common, albeit severe, problem presented at the clinic. She had been diagnosed with Crohn’s disease several years earlier and had a long history of pharmaceutical medication, which had helped for a while, but, despite increasing doses, her condition was deteriorating and her doctor was recommending a powerful drug that would significantly alter her immune system. As she had read up on the sideeffects, she had become concerned and finally decided to try something different to see if she could manage the condition in some other way. Crohn’s disease is one of a group of autoimmune inflammatory bowel diseases that can have severe symptoms, such as abdominal spasms and pain, severe diarrhoea and constant fatigue. It can also manifest in other parts of the body — as arthritis, mouth ulcers, painful skin lumps and liver disease. There are various possible causes, including a genetic disposition, infective triggers, dietary factors — particularly a diet high in animal meats, refined carbohydrates and sugar, and low in fibre, vegetables and fruit — and/or as the result of food intolerances. It’s a condition largely unknown in people still eating traditional diets. Research studies have linked Crohn’s disease to intolerances to wheat and dairy mainly, but also yeast, corn, potatoes, tomatoes, alcohol, eggs and bananas — and even tap water and commercial toothpaste. Sulphur intolerance can also be an issue. Various chemicals in processed foods have been implicated, especially emulsifiers. Changing to organic foods is important as these have better nutrients and fewer chemicals. In this case the client knew she had a dairy intolerance and was drinking lactose-free milk. We discussed avoiding the potential food triggers, along with the FODMAP diet (fermentable oligo, di, mono saccharides and polyols, which can trigger irritable bowel) and tried this for two weeks (accompanied by a bifidobacteria supplement) and her symptoms improved. While this restricted diet helped a lot, I was concerned that the dietary restrictions might contribute to the already obvious nutrient deficiencies. The inflammatory process itself generates significant nutrient deficiencies. The inflammation and diarrhoea lead to malnutrition in 85 per cent of cases. The minerals needed were zinc, magnesium, iron, calcium, potassium and sodium chloride as Celtic sea salt for electrolytes, while the vitamins required were the water-soluble nutrients — folic acid, B₁₂ and C. Fat-soluble vitamins A, D, E and K were recommended in liposomal forms to aid digestion. These helped redress the deficiencies. Vitamin D deficiency has shown a direct relationship with the severity of Crohn’s disease.

Quercetin was recommended as an important anti-inflammatory nutrient. A sustainably sourced krill oil (taken with lecithin for digestion) was recommended for the anti-inflammatory omega-3 fatty acids. Pure emu oil applied topically was suggested, as by absorption through the skin it bypasses the digestive system and provides another source of essential fatty acids. While all these nutrients were needed, research has focused on vitamin D and turmeric, and when supplemented along with pharmaceutical medications, these have shown improved outcomes. Probiotics, too, have helped patients with inflammatory bowel diseases, so it was suggested that she eat 200mL daily of a coconut kefir (no dairy). This provided a food source of the critical live probiotics. She was also recommended a prebiotic mix of slippery elm, aloe vera, mastic gum, L-glutamine and turmeric. This worked well when taken daily, mixed with the coconut kefir. A heaped teaspoon of bentonite clay was added to this mix for its ability to remove metabolic waste. These reduced the inflammation, helped repair the lining of the gut and, as they are largely soluble fibre, absorbed fluid and reduced the diarrhoea. The client could take them (albeit in lower doses) when she had an attack as they didn’t irritate the digestive tract like insoluble fibre can. An anti-inflammatory, anti-microbial and immune-regulating herb mix was recommended (in a non-alcohol base) with Chinese wormwood, andrographis, pau d’arco (also anti-fungal). Licorice, goldenseal and meadowsweet were added for their anti-inflammatory properties and for membrane repair. She was also advised to take a tablet of turmeric and boswellia. I would have added the boswellia to the herb mix, but it tastes so bitter so I have had better results with tablets. Boswellia is a major anti-inflammatory herb that has been shown to be more effective than the common drug sulfasalazine in inducing and maintaining remissions — without the side-effects. It was also suggested she drink an organic (medicinal strength) chamomile tea, as this helped reduce the spasms in the gut (along with her anxiety). This program has significantly improved the client’s symptoms and she is experiencing less frequent and less severe attacks. While she is still taking some medication, her symptoms have improved enough that her doctor no longer feels she needs the stronger immune-altering drugs, making her much happier as well. As with many major chronic conditions, this will likely be a lifelong management process. However, she was gaining more control over the disease and the improvement in her quality of life was very motivating.

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

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column STARGAZING SEPTEMBER & OCTOBER 2018

Virgo

Libra

In September many practical tasks will be addressed. New plans are likely to emerge around Sep 8 when your guru planet Mercury hooks into the rare Earth harmony between builder Saturn and change-agent Uranus. A New Moon in Virgo on Sep 10 adds a can-do motif and the emotional charge for your next move. Anything too radical or extreme will experience problems around Sep 14, 17 or 19. Sep 16–28 and Oct 12–24 support teambuilding and construction of foundations.

CHRISTINE BROADBENT is a consulting astrologer and teacher with 30 years of experience who oﬀers workshops and personal readings. E: christine@ astrologyspot.com.au; T: +61 402 664 101; facebook.com/ ChristineBroadbent AstrologyandHealing.

Libra begins with a Libran symbol of balance: the Sep 23 equinox. Park idealistic plans and stay grounded, especially from Sep 8–12. Sep 24–28 is more likely to deliver the creative promise it holds. Ruled by lover Venus, you have relationship concerns and practical goals to review when Venus goes retro from Oct 6–Nov 16. This learning cycle is rare and strong. Home projects and finances benefit from a repeated Saturn harmony from Sep 13 to mid-Dec.

Sagittarius

Scorpio Jupiter leaves Scorpio in November and it will be 12 years before that door opens again. Maximise the positive potential of Sep 6–7 and 11–16. On Sep 21, get clear and proactive about a draining issue. Expanded emotional demands have been part of Jupiter’s picture. Harmonies encourage responding with an open heart. In Sep this becomes clear and Venus in Scorpio adds mana. On Oct 6, that same Venus goes retro and Oct 23–30 is heart-centred.

Capricorn Having Saturn “back home” in Capricorn after 29 years is big news; the threeway Earth harmony it forms with communicator Mercury and change-agent Uranus is “bigger news”. From Sep 6–8, things pop! A New Moon in your adventure sign and a Sun/Pluto Earth extravaganza on Sep 10–16 could seal many a deal. This also supports travel. Consider the vocational potential of Sep 23–Oct 22. Consolidate contacts, finish creative projects and improve your presentation style when Venus is retro from Oct 6.

Taurus Venus is your ruler and you may be torn between two polarities when she passes through your opposite sign of Scorpio from Sep 9 to the year’s end. From Sep 11– 14 Venus alerts you to a new way of doing things, perhaps flagging a structural change as her harmonies ease you into the rare change cycle of Uranus in Taurus. On Sep 19, Mars stirs chaos and on Oct 6 Venus goes retro, returning to old issues from Oct 11–12, then 31. Treat these reruns as a chance to build foundations for a new life phase.

Aquarius The joy of mental adventures, solving problems, being intrinsic to your groups and pushing your limits are all part of the Aquarius profile. Sep 3–14 supports these gifts and, on the 11th, Mars reenters Aquarius, its long retro cycle now done. This means your energetic drive to win and tackle problems can go a bit wild and will require inbuilt restraints to protect you. Sep 19–20 needs extra care — don’t hype up Mars to careless and crazy. Sep 24–28 offers collaboration and Oct 12–28 can position things just right.

Gemini From the Aug 26 Full Moon that excited home and family to the Moon-wane of early Sep, it’s clear you learn emotional lessons quickly. If you keep resistance minimal and have an open heart and mind, disconnected pieces of knowledge will synthesise. If it feels like you’re growing those wings on the heels and helmet of Mercury, maybe you are! The Equinox of Sep 23 begins a takeoff phase, with energies activating your creative, romantic side. Sep 27–Oct 24 offers opportunities to show your practical sensate skills.

In September you can claim results from efforts of 2018, with Saturn in your money sign. Once the Sun enters Libra on Sep 23, your elemental fire is supported for creative activities as well as promotional and pleasurable events. The Full Moon period from Sep 25–30 highlights this trend. Oct 9’s New Moon in your networking sign will help you begin a new phase. Keep plans small because a retro Venus from Oct 6 to midNovember coincides with some weird resistances.

Pisces You reached a climax and a natural closure at Pisces’ Full Moon on Aug 26. From Sep 8–14, Neptune in Pisces reaches a climax with its oppositions to Sun and Mercury. A cycle or project that began last March is completed; you need to move on and be happy with “good enough”. September is the month to build more fruitful relationships, heal wounds and hold hands. Travel can also be fulfilling when shared. After Sep 23 things speed up and Oct 16–29 is dynamic and rewarding.

Cancer As the Moon’s only sign you have an excuse to be ultra-sensitive, but it would be a shame to waste September’s potential by being in a funk. With Sep 10’s New Moon come communication benefits, whether personal or professional. This lasts until Sep 16 but be tactful on the 12th and 14th. Sep 25’s Full Moon reminds you of travel, so feel free to run away for a while and recoup your energy. Get ready to go for the goals Oct 13–28 and enjoy the Full Moon highs of Oct 25 by gathering with your clan.

Aries Earthy harmonies of Sep 3–7 and 11–16 support finances, vocation and wellbeing. Sep 19 brings an end to an uncertainty from mid-May. The relationship emphasis from Sep 22–28 receives enthusiasm from the Full Moon in Aries on the 25th, when Saturn squares demand careful crafting of tasks. Since Mars offers support through shared enthusiasms or group projects, any stress from Oct 11–12 can be informed by the larger context. The energy rush of Oct 16–25 will have plenty of prep behind it.

Leo Now that the Sun winds its way through your money sign, practical matters are on your mind. Sep 3–13 is very useful for putting in the groundwork and Sep 10’s New Moon illuminates your next stage. Intentions set now are best supported by a clear visualisation. Then you benefit from the earthy harmonies of the Sun, Jupiter and Pluto in mid-September. By nourishing yourself and holding your vision, Sep 22–28 could yield a harvest. A retro cycle through your family sign from Oct 6–31 emphasises your loved ones.

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column REAL LIFE EXPERIENCE

Accidental blessings An unexpected holiday glitch turned one reader’s life upside-down for the better, giving her a new lease on life and its pleasures. Words SUSAN HINCHEY

midwinter break on an island in the Whitsundays was just what I needed. I worked hard in my business and holidays were few and far between. But major abdominal surgery and two weeks in a hospital interstate were not supposed to be on the agenda. White clouds drifted by the window of our small plane while endless turquoise water merged with a blue horizon below. After a bumpy landing, my husband grabbed our bags and broad grins filled our faces as we boarded the water taxi to our island home. After check-in, we decided to catch the sunset over the ocean. A short walk behind our villa led to the top of the island, giving us idyllic views of a tropical paradise. As darkness settled, we headed back down the slope. The path was slippery with fallen leaves and I stumbled, falling heavily onto one knee and twisting my ankle. I groaned in pain as I tried to stand, unable to put weight on either leg. My husband struggled to get me safely back to our room and, as we were both remedial therapists, we knew the routine for injuries: rest, ice and elevation. We settled in for a quiet first night. Around midnight, waves of nausea woke me. With one knee badly swollen and my sprained ankle strapped, I crawled to the bathroom just in time. I vomited violently throughout the night, presuming the shock of the fall was the cause. However, the purging continued throughout the next day, so relentless that I stopped going back to bed and curled up with a blanket in the bathroom. By the end of the second day, my stomach was bloated and sore to touch. I was deliriously weak and dehydrated, even regurgitating water. By day three, there was no change. Sick bag in hand, we made the trek to the nearest town with an outpatients facility, where I was admitted for overnight observation. My husband went back to the island, planning to collect me in the morning. Around midnight my temperature spiked; my stomach had become more distended and painful. I was rushed to the nearest major hospital, two hours away, where scans revealed a ruptured

bowel. Doctors performed emergency surgery, removing 30cm of my small intestine and effectively saving my life. I woke slowly, surrounded by white walls and ceilings and the beeping of medical machines. Instinctively my hands went to my stomach and I could feel a large bandage covering most of my abdomen. I no longer felt nauseous, so I allowed myself to drift in and out of sleep. It had been nearly four days since I had last slept properly. It was another 10 days before I was allowed food; my stomach had to gurgle or my bowels pass wind before it was deemed safe to eat again. “It’s inexplicable,” said the surgeon on that first day. “Perhaps the fall set off a chain reaction.” My husband returned to Sydney for work and it felt very strange to be left alone in a hospital interstate. The hospital’s dietitian said it would be 12 months before my digestive tract would be back to “normal”. During that time I was advised to stay on a low-fibre, smooth-food diet. I was terrified of eating. Observing the hospital’s routine of regular mealtimes and small, balanced meals allowed me to reflect on my health. I had tolerated years of abdominal upsets: irritable bowel symptoms, bloating and weight gain. I had worked as a massage therapist and run a small business for 25 years but my role had become all paperwork and people management, a role I didn’t enjoy. My unhappiness and stress controlled my thinking. I had no relationship with food, good or bad

— I ate what I “should” because it was deemed “healthy”. I gave no thought to whether I enjoyed what I was eating. I stuck to my “smooth food” diet strictly for the first year, terrified that something might go wrong. Intuitively, I began to practise mindful eating — eating with intention and attention. Being present and focused when I ate built an awareness of how I felt after eating, physically and emotionally. I discovered feelings that had stopped me from nourishing myself; I had an over-developed sense of responsibility for other people’s health but had ignored my own. Could I allow my own health to be as important as my clients? Having a second chance to care for my body, I began to treat food as more than fuel; it became a love affair with my soul. I was nourishing every aspect of myself. One year after the accident I finished my Pilates teacher training; I was only three months into the one-year course when I had the fall. I never imagined I would ever get back into it but watching my body heal, as well as listening to its responses to food and exercise, gave me a massive amount of respect for its innate capacity to recover. I sold my business two years later. Pilates philosophy is all about strengthening your core. I used to consider that purely physical but my renewed respect for my body and my deeper connection with nourishing myself added a wonderful three-dimensional aspect to the exercise. I get a huge amount of satisfaction from teaching Pilates, helping people strengthen their core and develop a mind–body connection that feeds their whole being. The fall and subsequent operation were such a blessing in disguise. My detachment from food was indicative of how detached I was from my inner self. I now eat for enjoyment and nourishment; it fuels my body, soul and spirit. Susan Hinchey is a Sydney-based freelance writer, Pilates teacher, manic gardener and traveller who is passionate about health and wellbeing. Connect at facebook.com/potpourritravels or potpourritravels.wordpress.com.

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THE WELLBEING

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community YOUR WELLNESS GUIDE

What´s on August/September AUGUST 24

AUGUST 24–26

AUGUST 26

AU Daffodil Day daffodilday.com.au

Perth, AU Good Food & Wine Show goodfoodshow.com.au

Melbourne, AU A Walk in the Park parkinsonsvic.org.au

Sydney, AU Italian Wine & Food Festival italianwinefoodfestival.com.au

AUGUST 26–31

AUGUST 29

SEPTEMBER 8–16

Global World Water Week worldwaterweek.org

AU National Meals on Wheels Day mealsonwheels.org.au

AUGUST 31– SEPTEMBER 2

SEPTEMBER 15–16

SEPTEMBER 16

Bonny Hills, AU Ekam Yoga Festival ekamyogafestival.org.au

AU Sustainable House Day sustainablehouseday.com

SEPTEMBER 22

SEPTEMBER 29– OCTOBER 1

Global World Car-Free Day worldcarfree.net/wcfd

Our #inspo

Assistant editor Kate is loving her recent move to Byron Bay — and all the surfing that comes with it!

Barossa, AU Barossa Gourmet Weekend barossagourmet.com

AU National Organic Week organicweek.net.au

Notes

Blue Mountains, AU Leura Gardens Festival leuragardensfestival.com

We loved exploring yoga, meditation and dance at the beautiful Byron Spirit Festival.

How @themobilenutritionist is spending her Friday night: relaxed and feeling inspired by WellBeing #174.

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October/November OCTOBER

OCTOBER

Global Breast Cancer Awareness Month nbcf.org.au

Sydney, AU Good Food Month sydney.goodfoodmonth.com

OCTOBER 18– NOVEMBER 4

OCTOBER 10 Global Mental Health Week 1010.org.au

OCTOBER 12–21

OCTOBER 21

Orange, AU Orange Wine Festival orangewinefestival.com.au

Sydney, AU The Bloody Long Walk bloodylongwalk.com.au/Sydney

NOVEMBER 11–17

NOVEMBER 15–18

AU Perinatal Depression & Anxiety Awareness Week (PANDA) panda.org.au

Margaret River, AU Margaret River Gourmet Escape gourmetescape.com.au

During our recent visit to Jervis Bay, we witnessed this stunning sunset. Could it be any more magical?

Editor Ally completing her morning meditation as part of a mindfulness course at her local yoga studio.

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

Sydney, AU Sculpture by the Sea sculpturebythesea.com

Notes

20/06/2018 4:44:29 PM

TERRY ROBSON Editor ALLY MCMANUS +61 2 9887 0640 Managing Editor KERRY BOYNE Assistant Editor KATE DUNCAN +61 2 9887 0320 Designer RACHEL HENDERSON Editor-in-Chief

New South Wales Business Development Sales Manager

LEANNE SEGEDIN +61 412 444 212 Queensland Advertising Consultant

REGAN HUDSON +61 411 424 356 Victorian Advertising Manager

TRACEY DWYER +61 3 9694 6403 Resource Guide Sales

CHRIS MIDDLETON +61 2 9887 0629 Advertising Production Co-Ordinator

CHRISTINE ORCHARD +61 2 9887 0325 Advertising Art Director

MARTHA RUBAZEWICZ Publisher JANICE WILLIAMS Cover Credit STOCKSY

PREMA PERERA JANICE WILLIAMS Chief Financial Oﬃcer VICKY MAHADEVA Associate Publisher EMMA PERERA Finance & Administration Manager JAMES PERERA Creative Director KATE PODGER Circulation Business Development Manager MARK MCTAGGART 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

WellBeing Issue 176 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. *Recommended retail price ISSN 0812-8220 Copyright © Universal Magazines MMXVIII ACN 003 026 944 umco.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.

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“Don't wait for someone to bring you flowers. Plant your own garden and decorate your own soul.”

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~ Luther Burbank

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6/18/2018 9:39:02 AM

Wellness work

ou know it when you feel it. It’s not something you hear, nor is it something you see. But it’s very innate and intrinsic, like the depths of the ocean. You might identify it as a feeling in your gut, a subtle signal from your body to trust what you’re feeling in that moment. You most likely refer to it as your intuition. When was the last time you had a gut instinct? Perhaps you were deciding what movie session to go to and felt a gentle pull towards the matinee, which conveniently only had one spot left, smack-bang in the centre of the theatre. Or maybe you just knew you weren’t supposed to date that person and then later found out from a friend of a friend that they weren’t all they’d claimed to be. Maybe you were hesitant to take a new job, as it just didn’t feel right, but took the plunge anyway — only to find out six months in that it indeed wasn’t a good fit. Whatever path you choose, and in whichever way you travel, your gut will always reinforce the truth at some point along the voyage. Your intuition is always looking out for you, like a caring hand of support from a loved one. You might not always listen to the silent force but it’s through this process that you develop a relationship with your intuition. You might liken it to creativity: the more you use it, the more available it feels to you. In yoga, your intuition is connected to the energy centre of your sixth chakra (ajna), also referred to as your third eye. This chakra is associated with your ability to see, both inside and outside. Your intuition has a powerful way of unveiling what you do or don’t want to see. It’s the bearer of all information, whether you identify and label what you discover as “good” or “bad”. Is your intuition readily accessible to you? Do you rely on gut feelings or are you more drawn to the support of others in decision-making? Perhaps you don’t identify with your intuition at all, or you would like to find more ways to tap into the internal gift of your gut-brain connection. We’d love to hear about your experiences with intuition via Facebook, Instagram, Twitter, email or snail mail. Today, this week, this month or even this year, make a conscious decision to get curious about how you interact with this notion. Your intuition is a powerful reminder of the strength you can foster from within. Your instinctive answer to something removes the need to seek external reinforcement or validation from another. When the only person you need approval from in a decision is yourself, it makes navigating the rocky waters of both internal and external storms that much smoother.

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