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16 98 98

IN THIS ISSUE Features

68 119 92

106

68 Inspiring women Learn how three women tapped into their creativity and changed their lives

76 Shelly Craft’s happy place

Known for her infectious smile, this sparkly TV host shares her secret for staying consciously happy

26 114

16 Problem solved: foot pain Expert-approved tips to help you put your best foot forward 19 Your body on: lack of sleep Less than six hours in the land of nod can take a toll on your body

and slim in your 40s, 50s and 60s by following our science-backed plan

20 Boost your energy the easy

92 Stride smarter Our 2017 sneaker

way Learn how ﬁve foods can ensure your get-up-and-go stays put all day

buying guide – the best pairs of sports shoes as tested by experts

designed to supercharge your weight loss – even on the busiest of days!

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13 Blooming good news Even more reasons for adding vitamin D to your day

82 Your healthiest you Stay strong

98 Walk off weight Easy workouts

Health

22 Sugar’s sneaky hiding spots You are probably eating more of the sweet stuf than you think

Fitness

106 Spring clean your life It’s

25 Take the plunge Get your

time to shake of the winter blahs and rejuvenate your health, body and home

cossies out – there’s even more reasons now to head to the pool for a swim

114 Letting go Simple steps to de-cluttering your home of excess ‘stuf ’, without shedding a tear

27 Rethink your workout wear With all the new high-tech options out there it’s time to take a fresh look at your gym gear

128

October/November 2017 28 Do they work: tech trackers We test three wearable tech products

Beauty

47 Let there be light New research

30 How to prevent cramps

has shown a connection between smartphone use and premature ageing

naturally Three ways to loosen up and keep moving when muscle cramps hit

49 Stay inside the lines Keep your

32 Battle of the bulge busters Which exercise is right for you?

34 5 foods that build muscle Nutrient-dense foods to have on hand

Nutrition

lippie where it’s supposed to be

50 Hit the spot Protect skin from pigmentation with these products

52 Get your skin glowing We put the spotlight on AHAs. What are they and why are they in so many products?

37 Ease the sneeze Help keep hay fever at bay with this delicious smoothie

Mind

39 In season: blood oranges Tasty

The science behind childhood amnesia

and supercharged with antioxidants!

40 Get the most out of your farmers’ market How to get the best food at the lowest prices

42 Grocery guru: Greek yoghurt 45 Everyone’s talking about: sober socialising

57 Memories are made of this 60 The perils of multi-tasking

62 What comes after? Taking the first steps after the death of a spouse or a divorce 64 “I embrace birthdays now” One woman’s story of how a cancer diagnosis changed her life completely

Food

120 Power up each morning with these bowls filled with goodness 124 Tasty toppings from Luke Hines to enhance weeknight meals

128 Skinny salads for spring 132 Healthy bites to eat on the run

Every issue

8 10 141 144 146

From the editor Over to you Your pets Brain games The view from 45

Subscribe to today for a chance to win one of 15 Nerium age-defying skincare duos, valued at $300 each! See p. 136

OCTOBER/NOVEMBER 2017 PREVENTION

Meet the team EDITOR Andrea Duvall ART DIRECTOR Karen Berge CHIEF SUB-EDITOR Leanne Croker WRITER & DIETITIAN Karissa Woolfe, APD DIGITAL CONTENT & SOCIAL MEDIA COORDINATOR Elly Glendenning EDITORIAL ENQUIRIES editor@preventionaus.com.au WRITERS Karen Asp, Jonathan Beverly, Kathryn Bruton, Michelle Crouch, Stephanie Eckelkamp, Taline Gabrielian, Warren Greene, Robin Hilmantel, Luke Hines, Ian Kerner, Sarah Klein, Richard Laliberte, Dr Tierona Low Dog, Korin Miller, Sally O’Neil, Perri Ormont Blumberg, Meghan Rabbitt, Annie Sebel, Martyn Short, Shari Sims and Peter Walsh.

ON THE COVER PHOTOGRAPHERS Sharyn Cairns, Laura Edwards, Mark Roper, Petrina Tinslay ADVERTISING National Advertising Manager Melissa Fernley mfernley@nextmedia.com.au 02 9901 6191 VIC Advertising Georgia Falcke gfalcke@nextmedia.com.au 03 9804 3418 Advertising Traic Charles Balyck CIRCULATION DIRECTOR Carole Jones PRODUCTION & DIGITAL MANAGER Jon Bishop SUBSCRIPTIONS

mymagazines.com.au Toll free 1300 361 146 or +61 2 9901 6111 Locked Bag 3355, St Leonards, NSW 1590 PRIVACY POLICY We value the integrity of your personal information. If you provide personal information through your participation in any competitions, surveys or offers featured in this issue of Prevention, this will be used to provide the products or services that you have requested and to improve the content of our magazines. Your details may be provided to third parties who assist us in this purpose. In the event of organisations providing prizes or offers to our readers, we may pass your details on to them. From time to time, we may use the information you provide us to inform you of other products, services and events our company has to offer. We may also give your information to other organisations which may use it to inform you about their products, services and events, unless you tell us not to do so. You are welcome to access the information that we hold about you by getting in touch with our privacy officer, who can be contacted at nextmedia, Locked Bag 5555, St Leonards, NSW 1590.

Kevin LaBonge Executive Director of Business Development and Global Licensing Angela Kim Director of Business Development and Global Licensing

Veronika Ruff Taylor Editorial Director

Stylist Jackie Shaw Hair & make-up Beth Haywood Shelley Craft wears Paddo To Palmy dress, Styletread wedges, Colette bangles.

PREVENTION IS PUBLISHED BY Chief Executive Oicer Commercial Director

David Gardiner Bruce Duncan

NEXTMEDIA Level 6, Building A, 207 Paciﬁc Highway, St Leonards, NSW 2065 Locked Bag 5555, St Leonards, NSW 1590 Prevention® is a registered trademark of Rodale Inc. ©2017 Rodale Inc. All rights reserved. Prevention Australia is published under license from Rodale Inc by NEXTMEDIA ACN: 128 805 970, Level 6, Building A, 207 Paciﬁc Highway, St Leonards, NSW 2065 © 2017. All rights reserved. No part of this magazine may be reproduced, in whole or in part, without the prior permission of the publisher. Printed by Bluestar WEB Sydney, distributed in Australia and New Zealand by Gordon and Gotch. ISSN 1328-6854. The publisher will not accept responsibility or any liability for the correctness of information or opinions expressed in the publication. All material submitted is at the owner’s risk and, while every care will be taken nextmedia does not accept liability for loss or damage.

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Tara Swansen Director of Global Marketing Erica Adam Finance Manager

Natanya Van Heerden Editorial and Content Coordinator

Samantha Quisgard Senior Associate Editor

Expert articles are for information purposes only and are not a substitute for medical advice or to be relied on for diagnosis or treatment. The Authors and the Publisher accept no responsibility for medical decisions readers may make. The Authors and the Publication assume no liability or responsibility for damage or injury to persons or property arising from any use of any product, information, idea or instruction contained in the articles. Always seek the advice of a qualiﬁed medical practitioner if you think you are sufering from a medical condition.

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Editor’s letter

Join me and take the walking cure! Meet my walking buddy, Milo. Since he (a pug/jack russell cross) came into my world seven years ago, I’ve become an avid sunrise walker. Both have enriched my life. He howls with joy when he hears me put on my walking shoes. Sure, there are those mornings when the alarm goes of and I just want to pull up the covers, but the thought of the disappointment in his eyes is a powerful motivator. To both of us, an early morning walk has become key to having a good day. It’s also connected me to our neighbourhood in surprising ways: I get to savour some awe-inspiring sunrises; Milo gets to rumble with his friends while I enjoy happy exchanges with their owners. And by racing up and down the stairs in the hillsides I get the lasting benefits of more energy throughout the day. So this month we’re celebrating the power of walking. Best of all, even if you’re time-poor, you can get amazing results in just 10 minutes. We’ve created simple 10-minute routines that will help you torch kilos, improve your flexibility, your bone strength and general wellbeing – so you have no excuses for not feeling fit and fabulous as we cruise into spring! Also this month, we explore the powerful health benefits of tapping into your creative side. Increasingly scientists and health experts are recognising that giving vent to our creativity has a wonderful healing efect, reducing stress, blood pressure and boosting our mental health. So this month writer Karissa Woolfe went

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Me and Milo our dawn walks together are key to having a good day.

BEHIND THE SCENES ON OUR COVER SHOOT What a good sport Shelley Craft is! We shot this month’s cover on the set of The Block to the sounds of hammering, power tools and gentle ribbing for Shelley from the tradies. I snapped this on my phone to show what really went on, with the tradies peering in as Shelley worked that fabulous dress!

in search of women who picked up their creative skills in midlife. Wow, their creative endeavours are as astonishing as their stories are inspiring. I hope that you’ll be encouraged by their experiences to fully express your own creative abilities. Regular Prevention readers will be familiar with our annual Positive Ageing Seminar. Well, it’s on again on November 14 at Sydney’s magnificent QVB Tea Rooms. And this year I am thrilled to announce a stellar lineup of speakers, including Michelle Bridges, nutrition powerhouse Dr Joanna McMillan and our favourite fit and fabulous newsreader Sandra Sully. They will be sharing their best advice for maximising your health, wellbeing and happiness. Turn to page 46 to find out more. I hope to see you there. At Prevention we’re here to help you live your best life. Enjoy!

ANDREA DUVALL EDITOR

Over to you

Over to you Last issue our readers loved catching up on the latest ways to stay strong, from gut health to natural remedies. HELPING HAND I have been reading this Winner! magazine for a long time now. Every time I read it there is always an article that helps. This month’s has given me a lot of info and answers to my bowel problems (‘How to up your gut health’, Aug/Sept). WHO KNEW? DANCING Keep up the good work. This CAN HELP WITH BRAIN magazine is 100 per cent the HEALTH – ONE OF THE MANY SURPRISING best. Looking forward to next SOLUTIONS IN LAST ISSUE. month’s issue. Marilyn Fennel, Darwin SHINING A NEW LIGHT Thank you for the info on candles (‘Candle scandal’, June/July). It might explain why I have never been able to stay in those shops that have them burning and they’re so highly scented. I end up coughing and dashing for the exit! I have wanted to have a nice romantic candle burning on the table when I cook a special meal for my hubby – now I know I can use a beeswax one. Great magazine as always. Carla Ashley via email

WRITE IN FOR YOUR CHANCE TO WIN... A pair of Frankie4 shoes worth up to $300 Tell us what you think about this issue and the best letter published next month will win a gift voucher for a stylish pair of shoes from Frankie4 (frankie4.com.au) worth up to $300. Designed for style as well comfort, the entire range has a functional footbed created by a podiatrist and physiotherapist. The slimline designs aim to alleviate and prevent foot pain, providing the ultimate foot support but with a stylish look. To enter, visit preventionaus.com.au and click on WIN to send your feedback. Or, write to Comps at Prevention Magazine, Locked Bag 5555, St Leonards NSW 2065. For full terms and conditions go to preventionaus.com.au

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We’re glad you loved this one – it’s one of our favourites, too. Why not make a coffee date with your person today? FAVOURITE FACEBOOK POST

How to lose five kilos after menopause was a hit with readers. Our favourite way? Catch up on sleep! PINTEREST

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Everyone’s getting ready for warmer months with these simple ways to tone your legs lying down. You can do them in the ads!

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INSPIRATIONAL STORIES I would like to congratulate you on the June/July issue – one of the best yet. The articles are helpful and I love that the focus is on natural remedies, healthy exercise, great recipes, reminders for health checks, positive thinking, skincare and vitamins to help us be the best version of ourselves as we age. Amanda Keller is so inspiring and it was lovely to read about her. Chris Majoroff, NSW

MY DAILY GREEN

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reader survey

Tell us what you think about Dear reader, Here at Prevention we want every story to be as useful and interesting, and fun, as possible. But to do that, we’d like to know what you think about your magazine. Take the 5-minute survey on our website and tell us how we’re doing, and what you’d like to see in the mag. And, as a way of thanking you we’ll put you in the draw to win one of five Calm & Replenish packs worth $70 from our friends at endota spa.

preventionaus.com.au and enter the access code:

HEALTH

ANDREA DUVALL EDITOR

Tell us what you think for a chance to

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to fill out the survey GO TO

Health

THE BEST BREAKTHROUGH SCIENCE, MADE SIMPLE

PHOTOGRAPHY ISTOCK

Blooming good news! Just when you think all the good things have been said about vitamin D – there’s more! This time recent research has shown a high intake of vitamin D could lower your risk of early menopause. And that means you get to keep all those healthy hormones ﬂowing through your body longer, decreasing your risk of heart disease and osteoporosis. In a recent study published in the American Journal of Clinical Nutrition, Harvard researchers looked at data from the Nurse’s Health Study of more than 200,000 women and found those with the highest intake of dietary vitamin D had a 17 per cent lower risk of early menopause compared to those with the lowest intake. There was also a strong association between lower risk and getting vitamin D from dairy foods with study participants that met the recommended calcium intake for healthy bones also having a lower risk of early menopause. Our main source of vitamin D is still exposure to sunlight, with most adults getting about 10 per cent of their daily requirement from foods such as fatty ﬁsh (tuna, mackerel and salmon), cheese and egg yolks. So for a healthy mix take your cheese salad out into the afternoon sun and relax!

OCTOBER/NOVEMBER 2017 PREVENTION

Health now

Our bathroom cabinets hold many a secret, and we’re not just talking old half-finished shampoo bottles or nail polish remover with dregs in the bottom. In its deepest, darkest depths lie many old medicines that are way past their expiry date. Whether you’re hanging onto that old packet of painkillers ‘just in case’ or you’ve just forgotten about those anti-diarrhoeal tablets from your overseas trip five years ago, keeping old meds around can lead to mix-ups and accidental poisonings. It’s considered to be such a problem that the RUM (Return Unwanted Medicines ) Project has been set up, providing consumers with a free and convenient way to dispose of expired and unwanted medicines. All you need to do is follow the three Rs: READ: Go to the areas in your home where you store medicines. Read the labels, check expiry dates and review all medicines. Consider whether you actually need them. REMOVE: Remove all expired and unwanted medicines from your home medicine area and place them in a bag or container. RETURN: Return your expired and unwanted medicines to your local pharmacy. Your pharmacist will put them in a secure bin for safe disposal. For more information, talk to your local pharmacist or visit returnmed.com.au.

Did you know?

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Band-aids were invented almost 100 years ago by a Johnson & Johnson employee for his wife, who kept cutting and burning herself while she was learning to cook. To date, more than 150 billion Band-aids have been sold.

New science

BREAST CANCER DRUG OF THE FUTURE An Australian biotech company is hopeful their cannabis oil formulation will become a weapon against breast cancer. A six-month study by researchers in Spain found the THC-rich extract was as effective against certain types of breast cancer tumour growth in mice as standard chemotherapy drug Lapatanib. THC, an active compound in marijuana, is well known for its intoxicating properties. Medicinal cannabis has been available as a prescription drug since November 2016, but whether it can be prescribed in a particular jurisdiction depends on whether the state or territory has adopted the change. For details about the current status of medicinal cannabis in Australia visit: tga.gov.au/ access-medicinalcannabis-products

PHOTOGRAPHY iSTOCK

THE THREE RS OF OLD MEDICINE

The maximum number of minutes it should take you to fall asleep after you go to bed, according to the US National Sleep Foundation.

trust

THE NATURAL HEALING POWER OF HERBS

ARNICA CREAM & BRUISE STICK Traditionally used for the temporary relief of

BRUISING z MILD SPRAINS z MINOR SPORTS INJURIES

z Paraben free z Fast absorption z Australian made THE ACTIVE INGREDIENT IS EXTRACTED FROM THE FLOWERS OF THE ARNICA MONTANA PLANT Available in health food stores and pharmacies Always read the label and use only as directed. If symptoms persist, please consult your healthcare professional.

www.martinandpleasance.com CHC 71328-04/16

Several factors, such as genetics, poor foot structure and arthritis contribute to foot pain, but narrow and ill-fitting shoes and high heels are a common cause.

PROBLEM SOLVED: foot pain Our feet are often out of sight, tucked away in boots and high heels, but they should never be out of mind when it comes to our longterm comfort and health. If we don’t keep on top of them, bunions can lead to calluses, corns and gnarly looking toes that cause a great deal of pain, making walking dificult. The expert approved tips here will help you put your best foot forward.

PHOTOGRAPHY iSTOCK

BY KARISSA WOOLFE

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Health

or those of us who sufer from bunions (for the medical boins that’s ‘halux valgus’) walking can turn into a rather painful exercise. The swollen bony bumps at the base of your big toe, bunions form when this toe is pushed in towards the others – basically like squeezing your feet into a pair of pointy-toed high heels – which forces pressure at an angle. Untreated, they can become more pronounced (and painful!), which can have a domino efect on your other toes, bending them out of place and causing them to rub against the inside of your shoes. This friction can lead to a build-up of hardened skin (corns and calluses) on your feet, as well as swelling, redness, sores and blisters. Thankfully, these expert-approved steps can help you minimise the pain.

Tried and true COMFORT FIRST The first step to soothing sore feet is finding a shoe that really fits and don’t crush your toes. “Shoes that cut across the big toe joint, like a pointy-toed pair of heels or flats, constricts and irritates bunions,” says Caroline McCulloch, a podiatrist and physiotherapist, who has designed a range of supportive shoes available at Frankie4 footwear. “This can be shoes that are too flat, too narrow, have stitching across the bunion area, or too high, which can cause rubbing and inflammation,” adds Georgina Jamieson, podiatrist and founder of Adelaide’s MediPedi Nail Spa. Soft leather shoes are recommended but the bottom line is, “If they don’t feel good, they aren’t your sole mate, so move on,” says McCulloch. Time for a spring clean to get rid of those pairs that cause you pain. ORTHOTICS Specially designed shoe inserts, known as orthotics, can help relieve foot pain while correcting any mechanical problems such as low arches and flat feet. “Orthotics help stabilise the joint area and redirect the force in your foot to relieve pain from bunions,” explains Jamieson. There are many types, ranging from rigid to soft devices, so you need to visit a podiatrist, who will assess your feet, posture and walking pattern, moulding an orthotic that specifically works for you and your foot. Time to make an appointment? To find a podiatrist near you visit: podiatry.asn.au

Do it yourself FOOT SOAK To ease tired and inflamed tootsies, try soaking them in warm water with a couple of drops of pure peppermint oil. Peppermint is known for its cooling and anti-pain properties. “Just make sure the water is not too hot,” says Jamieson, “and if you haven’t tried peppermint before, patch test a small drop on your skin first in case of allergies.” ANTI-INFLAMMATORIES “Nonsteroidal anti-inflammatory drugs such as ibuprofen can help relieve bunion pain, as can oral turmeric or ginger supplements, which are naturally anti-inflammatory but may work slowly,” says Dr Andrew Weil, founder and director of the Arizona Center for Integrative Medicine. OVER-THE-COUNTER CUSHIONING Step inside your local chemist you’ll discover a range of options including small doughnutshaped pads, to cushion the bunion. “Padding and splinting can help reduce the pain,” explains Jamieson. But if that doesn’t work, you’ll need to have a closer look at your shoes. FOOT MASSAGE Foot exercises and toe stretches help keep joints mobile, maintaining flexibility and strengthening muscles that control your big toe. Try rolling a tennis ball under your foot.

The last resort SURGERY When foot pain is interfering with your daily life and conservative measures are exhausted, your doctor may suggest surgery. “Bunion surgery involves fusing the joint into alignment which results in very limited to no movement of the big toe joint,” explains McCulloch. This can change the functioning of your foot and afect balance. “Many people don’t fully comprehend the recovery process and are shocked to ﬁnd they don’t bounce back as quick as they thought.” You’ll also want to investigate the costs involved as private health insurance may not cover the surgery and currently Medicare doesn’t cover surgeon or anaesthetist’s fees. “To understand what’s required and the expected outcomes, I recommend an appointment with a podiatric or foot and ankle surgeon, earlier rather than later,” Jamieson suggests.

2.5cm It’s advised that the height of high heel shoes be this high or less – the taller heels are, the greater the pressure on the ball of your foot.

OCTOBER/NOVEMBER 2017 PREVENTION

Health

YOUR BODY ON

lack of sleep Regularly sleeping less than six hours a night takes a toll on many of our body’s functions. Here’s a look at the physical impact you can expect if you don’t sleep well.

PREMATURE AGEING

Research shows poor sleepers have increased signs of skin ageing. During deep sleep damaged cells repair, and poor sleepers have reduced elasticity, dryness and visible wrinkles.

SLUGGISH MEMORY

Pathways between brain cells are laid down during sleep. So your alertness and concentration can drop by up to 32 per cent.

YOUR MOUTH TURNS DOWN

A study in Stockholm found that mouths appear ‘sad’ after lack of sleep. Other studies have shown that our face fails to show positive emotions, even if we feel them.

HEART STRESS

SLOPPY COORDINATION

Hand-eye coordination sufers, with your ability to navigate your way through the day impeded. You may ﬁnd yourself bumping into things and with a slower reaction time driving can be more risky.

PHOTOGRAPHY ALAMY

IMMUNITY DROPS

When you’re sleeping your body produces infection-ﬁghting substances. People sleeping less than seven hours are nearly three times more likely to develop a cold.

SKIN RASHES

WEIGHT GAIN

Chronic lack of sleep raises your obesity risk by 15 per cent. Sleeping less reduces the hormone leptin, which signals that we’re full, and increases the hungerstimulant grehlin. One study found women who slept less than ﬁve hours ate an extra 1376 kilojoules (329 calories) more the next day.

Less sleep can lead to increased inﬂammation in the body, along with more stress hormone cortisol, which can in turn cause ﬂare ups of conditions such as acne, psoriasis, dermatitis or eczema.

Long-term sleep deprivation is linked with higher blood pressure and levels of inﬂammation. Over the long-term it increases your risk of developing or dying from heart disease by 48 per cent.

DIABETES RISK RISES

Not getting enough deep sleep can reduce the body’s sensitivity to insulin, raising the risk of type 2 diabetes.

OCTOBER/NOVEMBER 2017 PREVENTION

boost your

energy

the easy way! Learn how these ive foods can help put the zing back into the daylight hours, ensuring your get-up-and-go stays put all day. BY PERRI ORMONT BLUMBERG

hether you’re heading out for a run after work or trying to get through that notorious mid-afternoon slump, it can be oh-so easy to reach for a sugary snack to give you a jolt of energy. It’s highly likely, though, that soon after the sugar will cause an energy crash. The empty kilojoules won’t do you much good, either. Luckily, if you’re looking for lasting energy, there are plenty of great-tasting options that are also bursting with health beneﬁts. We asked nutritionists to weigh in on their favourite choices.

Fast fact The natural sugar in fruit gives a quick energy boost and helps keep blood sugar levels steady due to its fibre. Banana, anyone? 20

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DARK CHOCOLATE If you’re set on having a sweet snack, choose one with dark chocolate for an energy kick that lasts. “Dark chocolate is best because it contains cocoa butter, which helps the cafeine release more slowly and steadily over time,” says nutritionist Christy Brissette. Choose a product with at least 70 per cent cacao or more, which will have less added sugar.

PISTACHIOS These tiny delights, packed away in their shells, are an easy, satisfying snack. “Pistachios provide a wonderful combination of protein, ﬁbre, and healthy fats to help you bring your A game,” says nutritionist Amy Gorin. Try dividing them into handful-sized snack packs in small containers. The individual portions will help you eat enough to refuel without

overindulging. Fun fact: pistachios’ striking green color comes from their antioxidants. Looking for other nutty options? Try cashews, almonds or hazelnuts.

ROLLED OATS Oats are a good source of complex carbohydrates and soluble fibre, a type of fibre that can lower cholesterol levels and help manage your blood sugar. “Steady blood sugar means steady energy levels, making oats a fantastic energy-boosting choice,” Brissette says. Compared with sachets of quick oats, which often have added sugar and other ingredients, rolled oats can help you feel your best for hours. Make a hot oatmeal cup and top it with fruit, nuts or chia seeds, or add cooked oatmeal or raw, ground rolled oats to a smoothie to make it thicker and more filling.

LEAFY GREENS This isn’t the most obvious choice for the middle of the afternoon, but you don’t need to make a salad or start cooking to enjoy leafy greens as a snack but spinach is a great ingredient to add to a smoothie – and you’ll barely taste it. “Spinach is a good source of riboﬂavin, also known as vitamin B2, which is involved in energy production,” explains nutritionist Lisa Hayim. “It’s also a great source of iron, which plays a critical role in providing oxygen to your cells to ﬁght fatigue.”

Health

Expert tip

PHOTOGRAPHY:I STOCK

CHIA SEEDS Tiny but mighty, chia seeds provide a hit of protein, iron, calcium and magnesium, all of which make you feel healthier and energised. Chia seeds also help with hydration and maintaining blood sugar levels with a high fibre content. Other seeds to add to your snack power pack: sunflower, pumpkin and sesame seeds. Mix them with a variety of nuts for a powerful pick-me-up that can be eaten anywhere, anytime. Start the day with a porridge made with oats and a mix of seeds and you’ll be ready for anything!

“For maximum energy, remember to stay hydrated,” says Prevention’s accredited practising dietitian Karissa Woolfe. “Even mild dehydration can leave you fatigued, so sip a small glass of water each hour.”

OCTOBER/NOVEMBER 2017 PREVENTION

Sugar’s SNEAKY HIDING SPOTS Even if you’re not downing desserts daily, you’re likely to be eating more sugar than you think. Learn to spot added sugars in foods before they destroy your diet.

Did you know? One cup of 100% fruit juice contains 6 teaspoons of natural sugar, that’s half of your recommended daily intake.

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FRUIT FLAVOURED YOGHURTS That sweet ﬂavour doesn’t come from the dairy. Try switching to plain, unsweetened yoghurt (Greek yoghurt is best – see why on page 44). Then you can add fresh fruit for a touch of sweetness that’s also packed with ﬁbre and nutrients.

PASTA SAUCES Ever noticed how the pasta sauce you buy tastes diferent from the stuf you make yourself? That’s because the sauce in a jar is often packed with sugar. Instead of buying a jar of pasta sauce, make a DIY version with tinned tomatoes and seasonings. (Easy when you make a big batch and freeze the rest.)

TOMATO AND BARBECUE SAUCES Like pasta sauce, these condiments are packed with added sugar. In fact as much as half the sauce can be sugar – a sobering thought when you pour it onto a steak! If you want to pump up the ﬂavour opt for herbs or a little mustard.

SALAD DRESSINGS It seems weird that you’d put sugar on your salad, but that’s just what you’re doing when you buy most packaged dressings. Consider using olive oil and balsamic vinegar instead. Even a squeeze of lemon will do the trick.

NUT MILKS Nut milk sounds healthy, but often have their ﬂavour enhanced with added sugar. If you’re a nut milk fan, try looking for an unsweetened.

ENERGY BARS Muesli bars, protein balls, power snacks… all of these ‘healthy’ seeming snacks can be loaded with sugar, which after all is a source of energy. So it pays to read the ﬁne print on the pack.

BY STEPHANIE ECKELKAMP, ROBIN HILMANTEL AND KORIN MILLER

ou don’t put sugar in your cofee, you don’t sprinkle it onto your cereal and you’re careful about your intake of cakes and chocolate. But while you may believe you’re doing all you can to limit your sugar intake, there’s a good chance you’re consuming more of the white stuf than you think, especially if you eat or drink anything that comes in a package, according to research. That’s because there’s a surprising amount of added sugar in foods you might not expect:

Health

So what’s a sugar-conscious consumer to do? Next time you pick up any food that’s wrapped up in packaging, run through this quick checklist:

USE COMMON SENSE If a product is obviously ultra-processed: (think muesli bars) or has a cartoon character on the label, it’s safe to assume it’s a sugar bomb. Pass!

SCAN THE INGREDIENT LIST Think you have a nutritious snack? A glance at the ingredients can quickly rule out a health-food impostor. Ingredients are ordered from highest to lowest quantity, so a product listing sugar in the top few spots should be avoided.

SCAN THAT LIST AGAIN Nope, we’re not being paranoid. This time take a look at the entire ingredients list for sugar masquerading in other guises: honey, fruit juice or fruit juice concentrate, rice malt syrup, agave nectar, maltodextrose – these are just some of the other ingredients that your body processes as sugar. There are more than 50 names for sugar. In fact, manufacturers have been known to use multiple types of sugar in smaller quantities, which means they’re not listed up high on the ingredients list.

DON’T FORGET THE NUTRITION FACTS If you’re still not sure your product has added sugars, look at the grams of sugar in the nutrition facts. Generally, you should be wary of anything with more than 15g of added sugars.

OCTOBER/NOVEMBER 2017 PREVENTION

Fuel Fabulous With tailored nutrition advice from an Accredited Practising Dietitian

Fitness

FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE

Take the plunge Get your cossie out as a new UK study has swum laps around previous research and come up with the conclusion we all like to hear – a swimming pool is the perfect place to work out if you want to feel great and live longer. Here’s what we gleaned from diving into the 160 page report (yep, that’s 160 pages of research all about swimming!) YOU CAN BREATHE EASY You

only have to swim a couple of laps to know its good for your heart and lungs, but science backs it up. In fact, it lowers the risk of early death by 28 per cent. IT’S AN ALL OVER WORKOUT

PHOTOGRAPHY iSTOCK.

Swimming has been shown to help with cardiorespiratory ﬁtness and reducing the risk of hypertension, while the buoyancy of water also has positive efects for a wide range of musculoskeletal conditions, favourably inﬂuencing pain, function and, for some, quality of life. YOU’RE BETTER IN THAN OUT

Warm water is gentle on the joints – wonderful news if you have osteoarthritis. Water aerobics, anyone?

OCTOBER/NOVEMBER 2017 PREVENTION

Fitness now

66%

Two recent reports suggest that powerful thigh muscles are linked to a lower risk of degenerative changes, such as osteoarthritis, in knees. Women are two times more likely to develop knee osteoarthritis than men, with high heeled shoes and carrying extra body weight, known to increase risk. The upside is greater thigh muscle mass protects knees, even for people prone to knee injury. Sandy Sher, accredited exercise physiologist and director of the Live 2 Be Well clinic in Sydney recommends four exercises to strengthen thighs and keep your knees safe: squats, step ups, deadlifts and lunges. “These are all safe if done correctly,” she says, “although lunges may not be appropriate if you have a pre-existing knee injury.” If in doubt, leave the exercise out and ask a practitioner what’s best for you. To find one near you, visit essa.org.au.

Looking for an antiageing pill that really works? 26

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US researchers have shown that if you’re ready to sweat it out, you can slow down the cellular signs of ageing by up to nine years. A recent study published in the journal Preventive Medicine, found women who jog for 30 minutes, ive times a week, have much longer telomeres (the bit at the end of our chromosomes that shorten as we age) than sedentary women. The difference? A nine-year biological advantage, showing moving more turns back the clock. You’ll be pleased to know women with faster walking speeds also have longer telomeres, so what are you waiting for?

BETTER BONES IN 2 MINUTES Pressed for time? Researchers compared bone health (as assessed by MRI) and physical activity levels in 2,500 women and found just 2 minutes of running or jogging can improve bone health by 4 per cent (that includes bone mineral density and less likelihood of a fracture). More than 2 minutes increased bone health by 6 per cent, showing a little physical activity can go a long way.

PHOTOGRAPHY iSTOCK.

STRONG THIGHS KEEP KNEES SAFE

That’s how many study participants said their existing neck and lower back pain improved after taking up either gentle restorative yoga or fast-paced Vinyasa yoga for one year, according to a recent US research. On the other hand, the same study found muscle or joint pain worsened for 21 per cent of participants, while almost 11 per cent developed a new injury in the hand, wrist, elbow or shoulder. The take home message: tune into your body and ask your teacher for modifications of poses.

Fitness

rethink your workout wear You’ve committed to exercising regularly this spring, now it’s time to have a look at your gym gear.

here’s a lot of choice out there with new high-tech fabrics now available along with more targeted marketing for the diferent kinds of workouts. But what do you really need? Have a look at these tips and then give your legs a workout when you hit the shops!

Having the right gear means you are more likely to work out regularly – when you feel good, you are more motivated. So if your wardrobe is ﬁlled with clothing where the elastic is stretched or frayed, toss it and replace it.

Comfort is key and that’s what you’re looking for in the new, high-tech fabrics such as lululemon’s Nulux, which uses technology called Silverescent to prevent the growth of odour-causing bacteria. Not only will you keep whify odours to a minimum, but the microbﬁbres used allow sweat to evaporate and you to keep cool. If you want to go natural, try merino wool which helps keep you dry and cool – in summer and winter.

Look at the design: no seams will minimise chaﬁng while mesh fabric placed in highsweat areas will improve breathability. If you cycle or run, make sure you have gear that is reﬂective to keep you safe when out on the road.

OCTOBER/NOVEMBER 2017 PREVENTION

DO THEY WORK?

tech trackers Wearable gadgets that monitor your health are all the rage, but how much do they really affect your performance? Sarah Klein puts three of them through their paces.

ccording to research, an estimated one in five Australians own some form of wearable technology, and the trend shows no sign of abating. Whether you’re trying to just up your daily steps or are looking to run your first marathon, fitness trackers have been proven to help you reach your goal, but not necessarily because of the hightech science involved. Researchers have shown that fitness trackers in themselves help you out with reaching your goals. These gadgets now go beyond monitoring how many kilometres you run or your heart rate so we decided to try new trackers in three categories outside of fitness to see how they performed.

The concept: If stress levels go up, you can gently breathe them back down.

Stress relief THE PRODUCTS: Watch-style trackers that measure heart rate variability, a well-established stress gauge. They have inbuilt breathing exercises to help induce calm. I tried the Garmin Vívosmart 3 ($229, buy.garmin.com/en-au). THE CLAIM: Performing a breathing exercise will calm you down. Accompanying apps that track heart rate over time help you identify patterns so you can steer clear of future stress. MY TAKE: The breathing exercise included four seconds of holding my breath, which felt a little long and not that relaxing. But seeing that midmornings routinely earned high stress scores taught me to check in with myself then. THE UPSHOT: Breathing exercises, like meditation, take your mind of stress. “You’re focusing on something the way you might focus on a mantra,” says meditation coach Lynne Goldberg. “If a device helps you cultivate calm, it’s worth a try.”

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Fitness

The concept: Change up to four annoying behaviours.

Bad habits

Poor posture

THE PRODUCTS: Vibrating bracelets that alert users to subconscious behaviours like hair pulling or nail biting. I tested the HabitAware Keen ($220, ryify.com.au).

THE PRODUCTS: Magnetic or stick-on devices that gauge when you’re slouching. I tested the Lumo Lift ($139, uhealth-aus. com/shop/item/lumo-lift).

THE CLAIM: The ﬁrst step in changing any bad habit is acknowledging it. Since you might not be aware you’re gnawing your nails, an alert may help you stop.

THE CLAIM: Reminders to sit and stand straighter will improve posture, ease neck and back pain, and boost conﬁdence.

MY TAKE: I programmed the Keen to vibrate anytime my hand was near my scalp to help me limit how often I twirl my hair. After just over a week, I was twirling less.

PHOTOGRAPHY:I STOCK

The concept: A gentle vibration reminds you to sit/stand straight.

THE UPSHOT: While these devices haven’t undergone any studies as yet, the basic principles behind them are sound, says psychologist James Maddux. The vibrations act as a reward-and-punishment system for the brain, without the pain. The habit movement registers so that you can train yourself to stop the behaviour as well as track triggers. “Sometimes all it takes to break a habit is awareness and feedback,” Maddux explains.

MY TAKE: I liked that the device buzzed when I texted, as texting is well known for wrecking posture. But the Lumo Lift couldn’t distinguish between slouching and similar activities, like leaning over to wash dishes, so I dealt with some unnecessary vibrations. THE UPSHOT: Slouching puts pressure on one side of the cushiony disks in the spine. Over time, that pressure can lead to pain, says physiotherapist Kerry Quigley. “Standing and sitting upright minimises that risk,” she says. If you become more aware of your posture that means you can change it. When you realise your shoulders are up around your ears, get up out of your chair, go for a walk and then readjust your posture when you return.

OCTOBER/NOVEMBER 2017 PREVENTION

Fitness

How to

prevent cramps naturally It’s a simple contraction of your muscles but it can stop you dead in your tracks, just like a tightly taut strap you can’t undo. There are ways to loosen up and keep moving. BY RICHARD LALIBERTE

EXERCISE

Strong muscles are better able to withstand stress from exertion, and keeping muscles ﬁt is important for older people, since age-related muscle loss accelerates with inactivity. “Muscles accustomed to exercise have less chance of fatigue, which is a main factor in cramping,” says Elizabeth Matzkin, chief of women’s sports medicine at Harvard Medical School. If starting a new exercise regimen, build up your strength gradually to minimise the chance of cramping.

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2STRETCHING

Soothe cramping muscles by gently stretching them, which lengthens muscle ﬁbres and encourages them to relax. If you tend to develop leg cramps in bed, keep a towel within reach that you can use to wrap around your foot and pull the foot back toward you while you’re lying down. Staying limber will help, so incorporate active stretching into your daily routine as well as stretching after a workout. Whenever you stretch focus on the areas that are prone to cramping.

3ELECTROLYTES

Minerals like potassium, magnesium, calcium and sodium regulate electrical signals that trigger muscle contractions. “Deﬁciency or losses through sweat may lead to muscles seizing up,” says Joseph Herrera, chairman of the department of rehabilitation medicine at Mount Sinai Health System. Eat a variety of mineralrich foods like dairy, fruit, leafy vegetables, and whole grains. If you exercise for more than an hour, hydrate with a sports drink that contains electrolytes.

Did you know? We have three types of muscles: skeletal, which help us move;

cardiac, basically the heart muscle that moves our blood; and smooth muscles, which keep internal organs, such as bowels, moving.

PHOTOGRAPHY iSTOCK

uscle cramps occur when skeletal muscles – those that move bones and are normally under your control – start contracting on their own. The pain, which can last from a few seconds to 15 minutes or even longer, can be intense, but most of the time, cramps don’t indicate a serious medical problem. They often develop when muscles are stressed from overdoing exercise or when you hold your body in a position that keeps muscles tightened for a long time. While cramps can strike any skeletal muscle, some common spots are in the legs: calves, hamstrings and quadriceps. But if you’re prepared, you can avoid them.

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Fitness

Battle of the bulge busters Which exercise is right for you? Can’t decide whether to take a brisk walk or do reps with hand weights? Both are beneicial, but the right choice for you depends on your itness goals.

AEROBIC EXERCISE

STRENGTH TRAINING If you want to build muscle If you want to improve your cardiovascular fitness If you want to lose fat If you want to lower your blood pressure

If you have lower-back pain If you want to reduce LDL (“bad”) and total cholesterol

If you want to build or maintain bone If you have knee pain

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PHOTOGRAPHY ISTOCK

If you want to improve HDL (“good”) cholesterol

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Fitness

5 foods that build muscle Have these nutrient-dense foods on hand to boost energy and build muscle. The extra good news? Because muscle burns more kilojoules than fat, you’ll gain strength, energy and boost your metabolism!

HARD-BOILED EGGS One large egg packs 6g of metabolism-revving protein and comes in a portable, biodegradable package. Try boiling a batch together and storing in the fridge. You can easily pop one into your gym bag for a snack after your workout.

PRECOOKED QUINOA This versatile seed provides 8g of complete protein per cup, delivering all nine of the essential amino acids your body needs. A great source of proteins for vegans that can be baked into bite-sized treats.

AVOCADO

BLUEBERRIES They’re full of ﬁbre to help stave of hunger, and research shows eating them each day may reduce muscle soreness from exercise. A New Zealand study showed blueberries have both antioxidant and anti-inﬂammatory properties that aid in recovery – helping you go into your next workout with fewer aches and pains.

SPINACH This leafy green isn’t top of mind when thinking of getting a good dose of protein but of all the leafy greens on ofer, spinach boasts the highest protein content – 5g per 1 cup cooked. Try it in a smoothie with blueberries and avocado.

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Proteins are broken down into amino acids, which are used for muscle building. For added beneﬁt, eat protein straight after a workoutwith an equal amount of carbs at the same time.

PHOTOGRAPHY: ISTOCK

In addition to ofering 2g of protein per half, avocados also contain monounsaturated fats – that’s the good fats that help reduce cholesterol, hunger and even belly fat. For a fruit (yes, avocados are fruits!) that’s a lot of protein.

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Nutrition

BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE

Ease the sneeze Spring is in the air so it’s highly likely hay fever’s sniles and sneezes are also making their presence known. The turmeric in this smoothie has an active component, curcumin, which is thought to prevent histamine release and so help reduce allergy symptoms. Mango, which is high in antioxidant vitamin C, can also help lower high histamine levels that often lead to congestion. And if you add honey, particularly Australian and New Zealand manuka honey with its proven antibacterial properties, you’ll give yourself a good headstart for a sneeze-free day.

Turmeric twist

PHOTOGRAPHY ISTOCK

Blend together 1 cup frozen mango, ½ cup canned light coconut milk, ¼ cup water, 1 teaspoon ginger, ½ teaspoon turmeric and a handful of ice. Add a spoonful or two of honey to taste if desired. Mix up ﬁrst thing for a delicious and healthy brekkie boost.

OCTOBER/NOVEMBER 2017 PREVENTION

Nutrition now

18% That’s how much lower your incidence of stress is when you eat three to four servings of vegies each day compared to eating just one. That crunching is clearly good for you!

3 WAYS TO STAVE OFF CRAVINGS The sudden, intense desire to devour a slice of pizza or a brownie can be tough to resist. When a craving strikes, try these tricks to outsmart the urge.

Know someone who hates eating their greens? Science suggests a reason for fussy eating could lie in your genes, with one in five of us found to be ultra-sensitive to the bitter tasting compounds called glucosinolates, common in cruciferous veg like broccoli, bok choy and, yep, Brussels sprouts. Turns out people with the gene (known as TAS2R38) have more tastebuds and find these veg up to 60 per cent more bitter than the rest of us. Seasoning them with black pepper or chilli flakes acts as a decoy by turning up the heat. Herbs, spices or lemon juice can hide the bitter taste.

Which fruit is the best for antioxidants? 38

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Free radical damage in the body has been linked to premature ageing, just as antioxidants have been shown to help reduce the harm they can inflict on your body. So which fruit is best to add to your lunch box to keep free radicals at bay: an apple, a cup of strawberries, a cup of grapes, a punnet of blueberries, three oranges or eight bananas? ANSWER: An apple. Apples are packed with immunity-boosting plant nutrients (phytonutrients) that act as antioxidants.

QUICK QUIZ

1. WALK IT OFF. A brisk jaunt can slash stress, reducing the desire to eat. One study found that 15 minutes of walking can cut the craving for sugary snacks. 2. DISTRACT YOURSELF. Text a friend, check your email, mindfully apply handcream or read a magazine. Your brain can only juggle so much at once before it forgets the craving. 3. SNIFF A SCENT. The sweetness in a vanilla scented candle, or citrusy bergamot essential oil when you’re stressed, can help quell your appetite.

WORDS: KARISSA WOOLFE. PHOTOGRAPHY: ISTOCK.

IT’S ALL ABOUT THE TASTE

Nutrition

EAT IT NOW

Blood oranges Super-charged with antioxidants, don’t miss out on these gorgeous fruits – they’re in season until late November and then they’ll be gone! BY KARISSA WOOLFE

THE HEALTH PAYOFFS… TOP IMMUNITY PROTECTION Blood oranges get their signature crimson hue from anthocyanins, an antioxidant that protects the immune system from infection. Select heavy and firm fruit when shopping, and trust that the darker the flesh, the more beneficial anthocyanins! HEALTHIER SKIN Blood oranges have higher levels of betacarotene than other varieties. This powerful antioxidant protects our eyes and skin from the free radical damage caused by exposure to ultra violet light. A small study found the anthocyanins also help to prevent sun damaged skin. The trick: store them out of direct sunlight (as this damages antioxidants) and eat them fresh.

Easy ways to add zest Whip up a smoothie by blending the freshly

1 2Add colour 3Cleanse 4Garnish

squeezed juice with one ripe banana and some Greek yoghurt for a vitamin-C packed breakfast.

and goodness to green salads by layering on segments of blood orange. You can also use the juice in a vinaigrette for an added pop of ﬂavour.

PHOTOGRAPHY: ISTOCK

your palate and awaken the senses, by adding slices into a glass of sparkling mineral water.

a slow-cooked casserole with a zingy topping of grated zest, garlic and and a handful of chopped fresh parsley. Delicious!

OCTOBER/NOVEMBER 2017 PREVENTION

Did you know?

PHOTOGRAPHY: ALAMY

High-demand items can sell out early, so it pays to shop as early as you can for the best selection. Also, perfect is not the aim at farmers’ markets – the freshest produce grown with the least chemicals is likely to look a bit ugly but taste delish!

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Nutrition

get the most out of

a farmers’ market If you’re a irm believer in ‘paddock to plate’ produce, waking up early to hit the markets is your best bet BY MICHELLE CROUCH

here’s no better way to get ultrafresh produce than by hitting your local farmers’ market. But it can be an overwhelming place, with a daunting number of options that can bust your budget. This advice from farmers’ market insiders and a nutritionist will help you make the best choices.

GO EARLY AND CARRY CASH

The best produce of the day tends to go early, which is why chefs and foodies can be found fossicking through their favourite markets before dawn. Check opening times and get there soon after. Many growers don’t have EFTPOS machines, so don’t miss out because you didn’t bring enough cash. Come prepared with notes and coins. And make sure you bring along recyclable bags or a basket for your purchases.

FIND OUT WHERE THE FOOD CAME FROM

At some farmers’ markets, stalls may actually be resellers who buy the same food you can get in your grocery store. Telltale signs: produce is wrapped in plastic, it’s out of season (think mangoes in July) or

produce has stickers on it. To ensure it’s locally grown, ask sellers if they grew the food themselves, bought it from local farmers, or purchased it elsewhere. Also, ask when the food was picked and how long it will stay fresh. For a full listing of markets near you visit farmersmarkets.org.au

COMPARE PRICES BEFORE YOU BUY

Most markets have multiple stalls selling the same items, and the price of, say, a head of lettuce can vary greatly. Before you buy, take a lap around to scope out the best prices and quality, says dietitian Joanna Blake. “Can you smell the scent of the tomatoes and the basil?” she says. “That’s always an indication of freshness. I take a peek behind the table, too, to see if it’s clean and organised back there.”

SHOP WITH AN OPEN MIND

You never know what you’ll ﬁnd at a farmers’ market so it’s best to have a bit of ﬂexibility in your shopping list. And keep an open mind about foods you’re not familiar with. Part of the fun of farmer’s markets is discovering new foods. If you see something intriguing

but aren’t sure how to prepare it, ask the seller for advice. Most are proud of their produce and eager to share ideas about how to cook it.

DON’T ASSUME THE FOOD IS ORGANIC

Stall holders who are certiﬁed organic may display the Australian Certiﬁed Organic symbol. But the designation is expensive and time-consuming to get, and smaller organic farms may not go to the trouble. If this is important to you, ask questions: Do you use pesticides? If so, do you use them on everything or just on targeted areas?

HAGGLE ONLY IF BUYING IN BULK

Studies show farmers’ prices are generally comparable to or less than what you’d pay in a store, so it’s considered poor etiquette to negotiate. The exception: if buying in bulk it’s okay to ask for a discount. Some growers may also cut prices at the end of the day. Some stall holders sell slightly bruised or less-thanperfect produce at a discount, but it may not be on show, instead kept in bins behind the counter. Seconds are great for jam, sauces, pies, or anything that will be cooked or preserved.

OCTOBER/NOVEMBER 2017 PREVENTION

GROCERY GURU

Why go Greek? Luxuriously thick and creamy and full of healthy probiotics, thereâ&#x20AC;&#x2122;s a lot of chatter about this nutritional powerhouse. But beware those with sneaky added sugars. Our dietitian tells all... BY KARISSA WOOLFE

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Nutrition

5 of the best WHY WE LOVE GREEK It’s easy to see why Greek yoghurt belongs on the shopping list. That creamy mouthfeel, tick. Gut-friendly probiotics for easier digestion, tick. Rich in calcium for maintaining strong bones and teeth, tick. Low GI, meaning it is slowly digested for long-lasting energy, tick. But not all tubs are made equal, and let’s face it, sometimes plain yoghurt can seem a little drab, or taste too tart on its own. With so many to choose from, and hidden sugars to avoid, how do you separate a healthy container from the pack?

‘AUTHENTIC’ VS ‘GREEK STYLE’?

Tasty ideas to try! • Stir yoghurt through warm porridge, curries or soups for a creamier flavour. • Blend it into a savoury dip by adding dukkah with a splash of olive oil, or beetroot and chopped mint.

PHOTOGRAPHY ALAMY

• Drizzle with honey and chopped walnuts and enjoy as a snack or dessert. • Create a delicious dressing for chicken or lamb by mixing yoghurt with cumin, fresh herbs or lemon zest.

The following products are as authentic as they come, made with minimal ingredients. And with our nutritional analysis you can easily compare like with like:

Chobani Plain Greek Yogurt – 0.5% Nutrition per 100g: 240 kJ/57 cal. Protein 9.7g. Total fat 0.2g. Sat fat 0.1g. Carbs 4.2g. Sugars 3.3g. Calcium 120mg.

Evia

How Greek yoghurt is made determines if it’s naturally thick and creamy, or has been made to appear that way, and trust us, your tastebuds can tell the diference! Authentic Greek yoghurt is made by fermenting milk and live probiotic cultures, then straining them to remove the liquid whey. What’s let behind are thick and creamy curds, which taste silky and satisfying without any added sugar. But if you buy a ‘light’ version then you’re trading down to a thin, watery version of the original. Why? Skimming the fat removes the creamy mouthfeel, which manufacturers then try to imitate with added thickeners and sugars (sometimes in the form of milk powders) to make it more palatable. The ingredients list reveals if this is the case, plus you’ll probably still feel hungry because this trimmed version is less satisfying. The bottom line: don’t skimp on quality. Key words to look for on the label are ‘Greek’, ‘authentic’ and ‘strained’, which hints it’s the real deal, but always scan the ingredients list: the more simplicity (milk plus live probiotic cultures), the better. Next, focus on spooning out a healthy portion, about 200g, (or 600 kilojoules/144 calories). Some single-serve packs have much more so it pays to check the portion size on the pack. Then add your own d-i-y flavour combo; fresh fruit, berries, chopped nuts, seeds, honey and cinnamon. Yum!

Greek Strained Yoghurt – Natural Nutrition per 100g: 504 kJ/121 cal. Protein 9.6g. Total fat 7.0g fat. Sat fat 4.4g. Carbs 4.8g. Sugars 2.3g. Calcium 105mg.

Meredith Dairy Natural Sheep Milk Yoghurt – Traditional Greek Nutrition per 100g: 387 kJ/93 cal. Protein 5.7g. Total fat 6.0g. Sat fat 4.2g. Carbs 4.0g. Sugars 3.1g. Calcium 183mg.

Jalna Greek Yoghourt – Low Fat Nutrition per 100g: 423 kJ/101 cal. Protein 5.7g. Total fat 3.0g. Sat fat 1.9g. Carbs 8.3g. Sugars 6.7g. Calcium 180mg.

Danone YoPRO Plain Yoghurt Nutrition per 100g: 259 kJ/62 cal. Protein 10.6g. Total fat 0.2g. Sat fat 0.1g. Carbs 4.2g. Sugars 4.2g. Calcium 110mg.

OCTOBER/NOVEMBER 2017 PREVENTION

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Healthy living

EVERYONE’S TALKING ABOUT:

sober socialising Whether you decide to do it for a month or a year, it’s highly likely that giving up alcohol will make a difference to your waistline and wallet – and the way you look at life. WHAT’S THE DEAL WITH DRINKING LESS? There’s always been talk about how alcohol impacts our health: we’re told to limit our intake to no more than two standard drinks on any day to reduce our risk of harm. But more recently there’s been a trend to stop drinking altogether. Sober socialising is gaining ground with the latest research showing a decline in social drinking, and now almost one in ﬁve of us (22 per cent) are abstaining altogether. Awareness about its impact on our health and ﬁtness is one reason people are saying no to alcohol. For some, though, like Chris Raine, who started the social movement Hello Sunday Morning, it’s a matter of living life more fully. As Raine said at a TedX talk in Darwin, take away the alcohol and you can “embrace the entirety of life [including] diicult situations and bad experiences – because that’s what gives you the love and poetry.”

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TAKING THE FIRST STEPS We all know the facts, and have probably had a hangover or two, but it’s not always easy to step away from that glass of red or schooner of beer. When everyone else is sipping something sophisticated, sometimes you need a drink to get you into the spirit (pun intended). Enter the new distilled non-alcoholic spirits. Take the UK beverage Seedlip, now on Aussie shelves, made from botanicals such as barks, spices and citrus peels to create a fragrant flavour. It’s free of sugar and artificial additives and is designed to be served with a splash of tonic water. Herbie Virgin, a Danish non-alcoholic gin launched earlier this year in Europe is made from distilled juniper, apples, lavender and orange peel and may soon be here. Time to explore your options. YOU CAN DO IT! Enrol the help of family and friends to ensure they don’t put the pressure on when it comes to ofering you a glass of wine (or three). For others, resist the urge to explain that you’re “not drinking” and just order with confidence: decisively asking for a non-alcoholic drink and requesting it in a glass that looks like an alcoholic drink allows you to avoid standing out. Once you get started it will be easy to keep on going. Cheers!

4 ways to reduce alcohol consumption: DISTRACT YOURSELF.

Instead of reaching for the bottle as soon as you get home, have a calming bath or a cup of tea first. DOWNSIZE. Use smaller

glasses at home and put the bottle away once you’ve poured a glass. TREAT YOURSELF. Work

out how much you spend on alcohol every month and buy something nice for yourself with the money you save by cutting down instead. TAKE ON A CHALLENGE.

Ocsober (ocsober.com.au) is coming up, giving you a chance to raise money for charity and improve your health. Win-win!

OCTOBER/NOVEMBER 2017 PREVENTION

Special reader event Free gift bag

Join us at the

FOR ALL ATTENDEES

POSITIVE AGEING SEMINAR 2017 And you’ll discover how to be a healthier and happier you! Come along on Tuesday, November 14, and listen to Prevention’s inspiring group of experts talk about life, living longer and being the person you want to be! They’ll share their ideas, tips and practical advice – giving you the insights you need to turn now into the best time of your life. We guarantee you’ll walk away with simple, powerful strategies that will make a difference.

Discover how you can: • Boost your health • Be optimistic and positive about your life • Stay motivated and driven on a daily basis

• Follow your passions • Maintain and grow connections • Feel stronger and more energised!

Guest speakers

BOOK NOW! To book go to: eventbrite.com.au and search for Prevention Positive Ageing Seminar (tickets are limited)

SYDNEY Tuesday, November 14 10am-noon Michelle Bridges Passionate about lifelong health, not just short-term weight loss, Michelle will share her secrets for lasting healthy habits.

Sandra Sully Being onscreen every night as Channel Ten’s Sydney newsreader, Sandra is a picture of good health and poise. She’ll discuss how she does it.

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Dr Joanna McMillan With a PhD in nutrition, Joanna wants to encourage people to eat real food. She will give you the tools to glow from within.

THE TEA ROOMS QVB Queen Victoria Building 455 George St, Sydney TICKETS $49 per person (plus booking fee)

Enquiries: Taline Haroyan (02) 9901 6302

Beauty

FAST, EASY WAYS TO LOOK AS GOOD AS YOU FEEL

Screen test

PHOTOGRAPHY iSTOCK

Scrolling for beauty tips and ﬁtness routines on your smartphone may be causing premature ageing. According to recent research, high-energy visible light (HEV), or blue light, emitted from screens such as your laptop, tablet and television create skindamaging free radicals. HEV penetrates deeper into the skin than UVB or UVA rays, and can cause pigmentation, age spots and ﬁne lines. Now, even though there’s still some debate going on as to how much HEV damage is caused by your laptop, you do need to ensure you are protected and cosmeceuticals now ofer HEV protection with ingredients such as fractionated melanin, which helps shield skin from blue-violet light. Also keep an eye out for products that are anti-pollution and contain vitamin C to strengthen the skin’s barrier and protect against free radicals whether you’re in the sun, or lying on the couch.

OCTOBER/NOVEMBER 2017 PREVENTION

Beauty now

Want to extend a blowdry, give some texture to fine strands, or just put off washing your hair for one more day? Dry shampoo is the answer. Easy to use, it can pep up tired locks in under five minutes. NATURAL CHOICE: A'KIN DRY SHAMPOO

Using a botanical combo of bamboo stem powder, argan oil and millet seed extract you can easily refresh hair and give it a lift. It’s a 100 per cent vegan product ($14.95, akin.com.au). A CLASSIC: KLORANE DRY SHAMPOO WITH OAT MILK

Invented in 1972, it’s still going strong today. Using oat milk extracts as its base, it refreshes roots and adds texture and volume ($14.99, Priceline). ROOT RETOUCH : BATISTE BRILLIANT

Available in Blonde, Divine Dark and Beautiful Brunette, you can blend this dry shampoo with your natural hair colour, helping to disguise regrowth and stray greys before your next hair appointment ($12.99, Priceline).

Learn the lingo

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Seen the words ‘peptide’ and ‘ceramides’ on products and wondered what they mean? Well, lab coats on. Peptides are short strings of amino acids, which form proteins, the building blocks of skin. By adding peptides to skincare, they help revitalise those building blocks and improve skin’s collagen. Ceramides are lipids (naturally occurring molecules) present in the epidermis of the skin that form a protective layer. Using ceramides in cosmetics, can help increase skin hydration.

GO PINK October is breast cancer awareness month and with 1 in 8 Australian women diagnosed with breast cancer in their lifetime, it’s a good reminder to get checked. You can also support the cause by purchasing pink ribbon products that donate a portion of their sales to the National Breast Cancer Foundation (NBCF), nbcf.org.au. GHD V Pink Blush Styler This limitededition straightener has advanced ceramic heat technology and smooth contoured blades, to smooth and curl hair with ease ($280, $20 donated to the NBCF, ghdhair.com/au). Estée Lauder Advanced Night Repair An antiageing serum that will help hydrate and smooth skin. ($145 with $30 donated to the NBCF, estee lauder.com.au) Adairs Mercer + Reid Tea Rose Candle A subtle scent of tea rose teamed with charming packaging make this a terriic gift ($19.95, all proceeds donated to the NBCF, adairs.com.au).

WORDS ANNIE SEBEL. PHOTOGRAPHY ISTOCK.

DRY SPELL

The number of days it takes skin to renew itself. This slows as we age, taking up to an extra 10 days by the age of 50.

Beauty

Stay inside

the lines Love a bold lip but don’t like how it won’t stay put, bleeding at the edges? Well, here’s some tips for the perfect pout. BY ANNIE SEBEL

efore you unleash an arsenal of products to scare your lippy into place, make-up artist Isabella Schimid says her golden rule is to keep it simple. “The more stuf you start to put on, the more it will move!” Instead, she prefers the prep to do the heavy lifting, before applying her favourite shade and ending with some lip balm.

Prime & moisturise

While most of the year your lips may not require much efort before a sweep of lipstick, chapped lips demand extra TLC. “If you do have lips that start to peel and ﬂake, then you need to buf or exfoliate,” Schimid says. You don’t need to go overboard, once a week or whenever they need it, will do.

Outline it

With lips prepped, it’s all about creating an outline. While you can use an invisible lip liner, that works with any colour, or one matched to your lipstick, Schimid’s number one trick is to work with a pore minimiser. “What it does is create a fine film over the lines. You put it right along the lip line, all the way around, and it fills it in and almost firms it up a little bit. I find that applying that alone is much better than lip liner.”

The right type

Not all lipsticks are created equal when it comes to ﬁghting feathering. “Anything creamy, greasy, oily, glossy, you have to avoid because that’s going to sweep into the lines.” Instead opt for a matte lipstick.

Finishing touch

“You don’t want your lips to be dry,” Schimid says. “As you mature you need lots of hydration and moisture to make you look more youthful. I would go for a lip balm rather than a gloss and I’d put that on at the end, right over the top.”

23%

of Australian women buy a lipstick on average every six months.

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Prep with the best using these products Napoleon Perdis Auto Pilot Overnight Lip Balm ($29, napoleon perdis.com)

Dr. Brandt Pores No More Refiner Primer ($66, mecca. com.au)

Innoxa Invisible Lip Shaper ($14.95, innoxa. com.au)

Elizabeth Arden Beautiful Colour Moisturising Lipstick Matte Finish ($42, Myer and David Jones)

Nars Velvet Matte Lip Pencil, ($39, mecca.com.au)

Burt’s Bees Beeswax Lip Balm ($7.95, burtsbees.com.au)

OCTOBER/NOVEMBER 2017 PREVENTION

Beauty

Hit the spot Ages spots, freckles or uneven skin, weâ&#x20AC;&#x2122;ve rounded up products that help minimise pigmentation, refreshing your skin daily.

PROTECT

to stop ageing The most important step in reducing pigmentation is sunscreen. Also, avoid scented products and spraying perfume on your neck and skin prior to sun exposure.

WORDS ANNIE SEBEL. PHOTOGRAPHY JENNIFER SOO.

1 The colour corrector SkinCeuticals Advanced Pigment Corrector ($90, skinceuticals.com) uses a combination of acids (salicylic, hydroxyphenoxy propionic, ellagic) to exfoliate and help fade discolourations from sun exposure, hormonal shifts and ageing. 2 The concealer Synergie Camouflage Pigment Correct ($39, synergieskin.com, available online and through salons) is a concealer with a lilac undertone that masks yellow/brown based pigmentation on the face and sallow under-eyes circles. 3 The brightener Dermalogica C-12 Pure Bright Serum ($141.50, dermalogica.com.au) contains a blend of rice-derived phytic acid, antioxidant zinc clycinate and red and brown algae to help improve skin clarity and luminosity. 4 The hand protector Elucent Whitening Hand Cream ($18.50, elucentskincare.com) contains emblica fruit extract, safflower seed oil as well as vitamins B3, C and E to help moisturise and brighten your hands, while aiming to reduce age spots. 5 The skin perfector Aspect Pigment Punch ($129, advancedskin technology.com.au, available through salons) is packed with a high level of vitamin C to target blotchy skin and uneven skin tone. Apply in conjunction with sun block. 6 The cover up Clinique Colour Corrects ($50, clinique.com.au) is fragrance-free and with skin-smoothing silicone, this can be used under make-up to help colour correct and hide uneven tone. Colour corrects a range of concerns, including discoulourations (pictured) and redness.

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PEARLS OF YOUTH DISCOVER NIVEAâ&#x20AC;&#x2122;S NEWEST VOLUME FILLING REVOLUTION

HYALURONIC ACID AND COLLAGEN COLL LAGEN ACTIV VATED BOOSTER PEARLS FRESHLY ACTIVATED YOU UNGER FOR FULLER, FIRMER, YOUNGER RESULT TS USE LOOKING SKIN. FOR BEST RESULTS C WITH CELLULA CELLULAR DAY AND NIGHT CREAM.

Visit NIVEA NIVEA.com.au/VolumePearls A.com.au/VolumePearls to read reviews

Beauty

Get your

skin glowing We put the spotlight on AHAs: what are they and why are they touted as one of the most effective skincare ingredients for reducing signs of ageing? BY ANNIE SEBEL

he beauty industry can be a sea of confusing acronyms, with cosmetic companies dazzling us with science. It’s enough to make you want to bury your head in the sand, ignore new products, and rely on the same routine you’ve always had. But as your skin ages and changes, so does what it needs and it’s worth investigating what’s fresh on the market. One favourite that is seen almost everywhere these days has the acronym AHA, alpha hydroxy acids. They’re one of the most prevalent and interesting ingredients found in a multitude of cosmetics and worth getting to know.

Fast fact AHAs have little beneﬁt in rinse-off products as they work best when they have longer contact with skin, allowing for exfoliation to occur. 52

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What are they?

Alpha hydroxy acids, more commonly known as AHAs, are a group of water-soluble gentle acids. They can be synthetic or naturally occurring and derived from plant or fruit sugars – such as glycolic acid (from sugar cane), lactic acid (from milk), citric acid (from citrus), mandelic acid (from almonds), malic acid (from apples) and tartaric acid (from grapes). They are most popular for their exfoliating and moisturising efects and can be found in over-the-counter products, which contain a lower level, and in chemical peels at spas and dermatologists’ oices, which contain higher levels.

How do they work?

This is where it gets a bit tricky, as they work in diferent ways on the diferent sections of skin. Dr Michelle Hunt of Inner Sydney Dermatology

explains, “The exact mechanism of action is not completely understood, and AHAs appear to work in diferent ways at the various skin layers. At the epidermis, they cause ‘ungluing’ of cells, resulting in the shedding of dead skin cells. This makes the skin appear smoother and more even in colour, and helps prevent blocking of pores. AHAs also stimulate the production of new skin cells, accelerating the emergence of younger, healthier looking cells at the skin surface. AHAs also act on the deeper layers of skin to stimulate the production of new collagen, thus reducing ﬁne lines and wrinkles.” Diferent AHAs can have diferent abilities, for example lactic acid helps to enhance skin hydration.

Are they risky?

Generally, they’re well tolerated and are used to target a wide range of skin concerns: acne, uneven tone, pigmentation, and improving the appearance of photo-damaged skin and ﬁne lines. For those with sensitive skin or rosacea, AHAs can cause stinging, irritation and redness but don’t be scared of. Dr Hunt recommends starting with “A low strength AHA and slowly increasing the frequency of application and strength. Alternatively, try a polylactic acid (such as lactobionic acid) instead. Although they are not quite as efective, they are less irritating for sensitive skins.” The one crucial thing to remember when using products that contain AHAs is to also wear sunscreen. AHAs can increase sensitivity to light and while this only occurs while using the products, it’s recommended to continue

Beauty

Need to know

• AHAs are an exfoliant, the main mechanism being the removal of things that dull your complexion such as dead skin cells, clogged pores and dirt, revealing bright, new skin underneath. • These alpha hydroxy acids come in diferent strengths, so start out with low levels in overthe-counter products to make sure your skin doesn’t get irritated. Higher levels of AHAs are found in peels, which are usually administered by a specialist. • It’s important to wear sunscreen on your face every day, even during winter, as AHAs can make skin sensitive to the sun.

OCTOBER/NOVEMBER 2017 PREVENTION

Beauty

using sunscreen for at least a week after discontinuing products or treatments. It’s also worth taking a closer look at your sunscreen, as dermatologist Dr Michelle Rodrigues, spokesperson for the Australasian College of Dermatologist, says you need to make sure it has a high UVA and UVB protection. “The SPF factor tells us how much UVB is blocked but it doesn’t necessarily tell you how much UVA is blocked. You really need to look at the product to see if it has a high UVA protection or not on the packaging.”

What to look for?

Check products have an AHA concentration of 4-10 per cent. While at least an 8 per cent strength is recommended to treat photo-aged skin, Dr Hunt explains, “Concentrations above 10 per cent or at a low pH (< 3.5) are more likely to cause increased skin irritation. Higher strength AHAs (often used as chemical peels) should only be used under medical supervision.”

At what age do we need them? Be careful of layering too many AHA products as it can lead to skin sensitivity.

AHAs cover a gamut of skin problems from helping those with breakouts to smoothing ﬁne lines and brightening complexions. Dr Hunt recommends women from the age of 20 to start introducing AHAcontaining products into their routine to protect against breakouts and for their antiageing efect. She also says they’re important for women over 40, who show the signs of photo-ageing, dull, dry skin, ﬁne lines and wrinkles, and blotchy pigmentation, as “AHAs can help reverse these signs, creating more youthful looking skin.”

NIVEA Cellular Anti-Age Skin Rejuvenation Eye Cream ($27.99, nivea.com.au) Combining AHAs with magnolia extract this daily cream protects against oxidative stress. Apply before bed and let it go to work while you sleep.

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Paula’s Choice Resist Skin Revealing Body Lotion with 10% AHA ($43, paulaschoice.com. au) This leave-on exfoliant gently removes built-up layers of dead skin. It also signiﬁcantly improves the appearance of hard, clogged, red bumps on arms and legs.

Alpha-H Liquid Liquid Gold ($59.95, alpha-h.com) Containing glycolic acid, this resurfacing treatment reduces the appearance of pigmentation, sun damage, ﬁne lines and wrinkles. Add its moisturising effect and you have it all in one.

PHOTOGRAPHY: ISTOCK

Your skin needs are covered with these products:

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Mind

SMART WAYS TO STAY SHARP, CALM AND POSITIVE

Memories are made of this

PHOTOGRAPHY iSTOCK.

We’d all love to go back to those early days of childhood, filled with fun and laughter (and no responsibility!). Just seeing a young child laugh while playing on a swing is enough to bring on a hankering for those innocent times. But very few of us are able to remember anything from the first half dozen or so years of our life. Now science has come up with a term for this memory lapse, infantile amnesia, and a theory as to why it happens. It all has to do with the fact that in those first years our brain has to develop the capacity to remember, a process referred to as neurogenesis, which is the laying down of new nerve cells. Apparently, while our brain is so busy developing when we are babies it doesn’t have the energy to lay down those precious memories. So when it comes to your own childhood get out your photo albums and just revel in the joy you see – and for your children or grandchildren? Make sure you print out all those digital images and put them in an album so everyone can share all the happiness that childhood brings.

OCTOBER/NOVEMBER 2017 PREVENTION

Mind now

SHY EYES It seems to be a given that when someone avoids eye contact with you in conversation, they’re either shy or shying away from the truth. But a recent study published in the journal Cognition suggests you should give them another chance. Backing up neuroscience that tells us our brain can only concentrate on one thing at a time, Japanese researchers found thinking of what to say demands the same sort of brain power as sustaining eye contact. Interference between the two processes may explain why that lighthearted party chatter is harder for some than others. Some people just need to focus on their words before they can focus on you.

The number of hours of volunteering each week that enhances your mental wellbeing. Visit volunteeringaustralia.org for ideas to boost your feel-good factor.

Good mood food

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Cutting back on carbs can be a recipe for disaster (we’re talking being hangry, lethargic and constipated), and yet some say they have a clearer mind and even feel euphoric on a low-carb diet. But according to researchers, this isn’t just the hunger talking. Andrew Brown, professor of biotechnology and biomolecular sciences at the University of New South Wales, says restricting daily carbs to 50g (think two slices of bread) puts your body in starvation mode and produces BHB, a molecule that is almost identical in structure to the illicit drug GHB. It binds to anxietyreducing receptors in the brain producing a similar ‘high’.

Lie down on your back and place one hand on the back of your head, just along the ridge of your skull. Place your other hand flat across your forehead and relax. Hold your head until you feel your pulse sync up between both hands. You’re sending a signal to your nervous system to bring blood to your brain so you can relax and go to sleep. Lara Ann Rigio, founder of the Lara Touch method of stress relief, thelaratouch.com

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1-MINUTE MEDITATION TO BEAT INSOMNIA

Mind

Secret to a

sound memory Sweet dreams are made of this, a good night’s sleep illed with soothing background noise to keep your brain going strong as you age.

PHOTOGRAPHY: ISTOCK

he power of white noise – a steady background sound, such as static – to lull you to sleep is well known. Now ‘pink’ noise is getting extra points: researchers have discovered that this relaxing sound, with its rhythmic variation – think rain falling on a sidewalk or a waterfall – can boost memory during deep sleep. A study at Northwestern University in the US, delivered pulses of pink noise to participants over age 60 during the stage of sleep when the brain stores the day’s learning in long-term memory. Upon waking, the participants who had been exposed to pink noise performed better on memory tests than when they weren’t exposed to the noise. Apps are available for androids and iPhones.

OCTOBER/NOVEMBER 2017 PREVENTION

the

perils of

multi-tasking KILO CREEP Multi-tasking can also lead to a tightening waistband. “Because the brain can only focus on one thing at a time, multitasking while you eat distracts your mind from monitoring what’s going on within you,” says Helena Popovic, a medical doctor and author of the book NeuroSlimming: Let your brain change your body. This makes it harder to tune into feelings of fullness that signal to stop eating. “You will overeat by at least 20 per cent,” she says, “so don’t sit at the desk, drive, watch TV, send an SMS or talk on the phone while you eat your meal.” The opposite of distracted eating, is to eat mindfully, which means concentrating solely on the food on your plate and enjoying the ﬂavours, rather than hoovering it down.

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We know that as women, we’re skilled at multi-tasking, but new research suggests that all that juggling might be less eficient than we think it is! Here’s how to reclaim your focus… BY KARISSA WOOLFE

omen are the ultimate multitaskers (and there’s science to prove it!), but just because you can, does that mean you should? If we’re talking cleaning your teeth while in the shower, or doing a load of laundry when dinner’s in the oven, then okay. But rapid switching between tasks at work or texting while you drive, not so much.

MENTAL JUGGLING Is your brain as good at switching between tasks as you think? Surprisingly, no. A landmark study by researchers at the University of Michigan recently found it reduces your productivity by up to 40 per cent. In fact, the more complex the tasks you switch between, the more mental juggling your brain has to do, and the longer it took study participants to complete tasks. “The brain has two hemispheres, but it’s only designed to focus on one thing at a time,” says Perth medical practitioner Dr Jenny Brockis, a leading healthy brain advocate. When you divide your focus and attempt to do two things at once it causes the brain to alternate rapidly between both sides. “Because it’s so fast, it creates the illusion that we’re able to do two things at once efectively,” explains Brockis. “But the science shows it causes us to make far more mistakes, and take much longer to complete tasks than if we did one at a time.”

You may also be shocked to learn that after a three second disruption it can take you up to 24 minutes to ﬁnd your spot again, according to research led by University of California professor, Gloria Mark, a leading expert in information technology and stress. “We’re living in a time of incredible distraction,” says Brockis. And technology certainly plays a role; we’re glued to our smartphones with 24-hour access to email, constant Facebook status updates and news feeds. It’s no wonder 1 in 10 Aussies say keeping up is a trigger for stress, according to a 2015 survey by the Australian Psychological Society.

RECLAIM YOUR FOCUS “The best way to apply your attention is to block your day into chunks of focused time for diferent tasks,” says Brockis. “Itemise each task, and then choose to do one at a time, so you can apply good, conscious focus for a speciﬁed amount of time. We’re all diferent – some of us can work well for 45 minutes, some an hour, but it shouldn’t be any longer than 90 minutes.” To refresh your brain so you can think well, advises Brockis, it’s also important to give yourself a regular ‘brain break’ between tasks. “A ‘brain break’ is anything that doesn’t require focused work and technology.” And yes, that means refraining from checking your phone. Examples: chill out with another human; grab a cofee or glass of water; head outdoors for a short walk.

EMOTIONAL HEALTH

FOCUS

and refresh

PHOTOGRAPHY: ISTOCK

Organise your day into chunks of time when you focus on one activity. Don’t forget to have a ‘brain break’ to refresh and get ready for the next activity. That includes not looking at your phone!

OCTOBER/NOVEMBER 2017 PREVENTION

RESPECT THE PAST

as you start anew

The emotional weight of life events like death and divorce can hold you down. The key is to bring lightness back into your life in a way that honours the past.

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EMOTIONAL HEALTH

What comes after? It can be difficult to start dating after the death of a spouse or a divorce. Here’s some ideas to help you take the first steps. BY DR IAN KERNER

llen came to see me more than a year after her husband, Tom, passed away following a long illness. Although friends were gently encouraging her to start dating again, she felt torn. She was only 48, but she worried she’d be betraying Tom if she sought out someone new. I see many patients like Ellen – people who are trying to navigate their way back to dating after the death of a signiﬁcant other or a divorce. The emotional weight of these life events can hold you down. The key is to bring lightness back into your life in a way that honours the past. Try these steps. They may lead you to a new relationship.

Don’t wait for the perfect moment. Go ahead and create an online dating proﬁle or join a social group. Everyone is diferent and able to move forward at diferent times. Just expect some discomfort. Think of it as climbing a mountain – you may need to slow down and take a few deep breaths to acclimate to the altitude change, but you’ll gradually be able to take bigger steps.

Don’t use dating to soothe your loneliness. Being alone can be painful, and it’s easy to pencil in dates to avoid unsettling feelings. Develop three or four healthy outlets for your time and energy (an exercise class, time with family) so you can approach dating from a place of steadiness and focus.

PHOTOGRAPHY: ISTOCK

Go on some first dates. I often advise my single patients to go on ﬁrst dates with no expectation of a second one. This lowers the pressure and frees you to call someone back if you’re interested (or not). Rather than worry about social protocol (should you wait for him to call you?), follow your gut instincts. If you want to see the person again, make the efort.

Let yourself have fun. The thought of kissing another man after Tom’s death made Ellen feel guilty. But she also knew that Tom would want her to be happy again – they had discussed that before he died. I suggested that she let herself experience desire and feel desired. After a loss, many people shut down sexually. But a healthy sex life is part of a healthy life, so it’s important to start seeing yourself as a sexual being again. You’ll ﬁnd yourself thinking about sex and knowing when you’re ready. Once you are, keep your expectations reasonable. The sex might be diferent than what you were used to (which is also part of the excitement). You may feel awkward or anxious. That’s normal.

Throw away the frame. If you’re ready for a new relationship, don’t expect to pick up where you left of with your previous partner. Instead, open yourself up to new possibilities. Dating is like buying art: you want to ﬁnd something that moves you – that you want to take home and frame. But so many of us walk around with frames in place, seeing the world through our narrow expectations of what a partner should be. Get to know someone before settling on your idea of the “right” relationship.

Imagine the future. What do you want your romantic life to look like in 6 to 9 months? Would you like to be going on lots of dates with new people or be in a serious relationship? For Ellen, a happy future meant seeing one special person without the pressure of living together or getting married. Create a vision that feels right for you and work toward it gradually. You’re in charge. If you start to care for someone new, consider sharing your vision to ensure that you’re sailing toward the same horizon. Ian Kerner, PhD, is a psychotherapist and sexuality counsellor

OCTOBER/NOVEMBER 2017 PREVENTION

Everyone faces adversity, itâ&#x20AC;&#x2122;s how you look at it and turn it into an opportunity that counts.

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INSPIRING WOMEN

HAIR AND MAKE-UP ALLISON BOYLE

I embrace my birthdays now, because I don’t like the alternative High-flying TV publicist Stephanie Bansemer-Brown ignored the warning signs for several years. After all, how could a fit and healthy woman who was just 42, and with a two and a half-year-old son, possibly have an ‘old man’s disease’ like bowel cancer? Her journey through what came next changed her life completely and has had unexpectedly rich rewards. BY ANDREA DUVALL

OCTOBER/NOVEMBER 2017 PREVENTION

T Taking it day by day (from top): Stephanie with her niece as her hair began to fall out during chemo; now she is cancer free, Stephanie, her husband Darryl and son Angus make the most of each day they have together, with days out bushwalking and a celebratory cancer-free trip to New York.

he telephone call came one morning while Stephanie Bansemer-Brown was busy in her oice at Network 10 in Melbourne, where she was marketing and publicity manager. She wasn’t to know then that her life would be forever divided into before that call and after. It was her doctor on the line, explaining she’d got the results from Stephanie’s colonoscopy, asking her to come in that night with her husband, and there was a kicker in the request: “and don’t bring your son.” “I knew it was the Big C,” Stephanie says. “I burst into tears. I shut the door and I could see all my staf sitting out there thinking, What’s going on? I can remember thinking quite vividly, What

I have a whole new appreciation and understanding for what’s really important in life.

Did you know? About 61 per cent of Australians don’t return the free screening kit sent to them by the government when they turn 50.

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will I do? I had no idea what was going to happen and so I just picked up a few things and walked out the door.” As it happened, Stephanie never went back. The diagnosis was a massive shock to Stephanie and her husband Darryl, who were savouring their new life as parents, after undergoing IVF. “I can remember on the day of my surgery going in to see my little boy sleeping. I didn’t wake him up but I thought, I may never see him again…” The road ahead was so uncertain. There were so many big and scary thoughts crowding her mind as she was wheeled into surgery. How advanced was the cancer? And what would happen after? Would she have to wear a colostomy bag for the rest of her life? After the operation Stephanie learned that they’d found the cancer had progressed to stage 3, which meant that it had spread into a surrounding lymph node, so she’d require immediate chemotherapy.

INSPIRING WOMEN

DON’T BE EMBARRASSED GET CHECKED “No one wants to talk about their bum,” says Stephanie. “But we need to get rid of this stigma about the yuck factor of talking about our bowels. “We need to know about or bodies. If you have blood in your poo, go and see a doctor as the cause needs to be determined, usually via a colonoscopy,” she says. That was the telltale sign for Stephanie. And she wants other women not to dismiss those same symptoms. She says she ﬂagged it with her doctor two years before she was diagnosed, and was told blithely: “No, you’ve just got haemorrhoids.” “Then I just forgot about it. You know how it is when you lead a busy life.” It was only constant nagging from her sister that caused Stephanie to ﬁnally ask for a colonoscopy. And even then, she admits she put it off a few

But there was one bright note – she didn’t need a colostomy bag. Hooray! “I put that down to the surgeon. We’re talking millimetres between me having a bag for life.” Rather, for the duration of her recovery, Stephanie had what’s known as an ileostomy bag – a similar device, but temporary. The process could be reversed later. Even so, “It was a bit of a challenge. It does afect your self-esteem. I didn’t want to have sex. I felt unattractive. The bag blows up like a football in the morning. You feel like people can hear it. You change the way you dress…” And there was the constant exhaustion that chemotherapy wrought. “It was pretty harrowing. I remember Angus, my little boy, would crawl onto my bed. He would rub my head and say ‘I love you Mummy…’ as I was falling asleep.” “But somehow you’ve got to push through. And I thought, well, this is a really bad situation but there are people worse of than me. And all I can think of looking at my son is, I’m glad it’s me going through this, not him. “For me, my husband and my son were my salvation. I had something to live for. I hate that word fight. You know, those headlines: ‘Her brave fight’, ‘Her brave battle’. It implies that people who are no longer with us, didn’t fight hard enough, that they failed.” Now, five years on, Stephanie is

times as work commitments got in the way. So she’s keen for others to learn from her mistakes. “You can’t prevent cancers happening totally. But you can take control and try and head them off at the pass. “Be strong enough to challenge your doctor if you don’t think they are giving you the right advice. If you are concerned, ask for a colonoscopy and don’t let them say, ‘You’re too young’ or ‘No, you can’t have cancer’.” These are the warning signs not to ignore: • Blood in your bowel movement • A persistent change in your bowel habits • Unexplained tiredness, weakness or weight loss • Abdominal pain, especially if severe For more information visit bowelcanceraustralia.org

cancer clear. “I’m proud to be 47 and I embrace my birthdays because I don’t like the alternative. “Now, I laugh so much more. I smell the roses. If it’s raining, it’s fabulous. I love hearing rain on the roof! I try and enjoy life and be in the present a lot more than I was.” At the end of the treatment Stephanie allows that the riches she’s received as a result of her cancer ordeal are the everyday pleasures she now savours and the happiness she feels in living each day. “Everyone will face adversity in their life, it’s how you look at it and turn it into an opportunity that counts. “Mentally, having bowel cancer changed me. It gave me a whole new appreciation and understanding for what’s really important in life. I was very career-driven, very competitive. “Sure, getting dolled up for the Logies was fun. But kicking the footy at the park with my son Angus and husband Darryl, laughing and enjoying life, is by far more fun and rewarding. “After cancer it is the simple things that bring you joy.” “Every morning I wake up and I recalibrate my life. I just take 5 or 10 minutes to take stock of what I’m going to do that day. And I say to myself, ‘Right, this is going to be a great day. We’re going to do this and today is going to be fantastic!’”

STEPHANIE’S TOP 5 TIPS FOR DEALING WITH CANCER Practise the power of positivity – ill your bucket! Seek professional support for your mental health or talk to a peer who’s been through a similar journey. Laugh, cry, grieve – don’t be afraid to feel and experience emotions throughout your journey. Trust your gut and instinct – if you feel like something is wrong but your doctor is unconcerned, get a second opinion. You know your body better than anyone else. Recalibrate daily – each day is a new day full of possibility so live each day as if it is a new one.

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There is a fountain of youth: it is your mind, your talents, the creativity you bring to your life and the lives of people you love. SOPHIA LOREN

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INSPIRING WOMEN

I followed my

creative heart

CHANGED MY LIFE… It’s never too late to tap into your artistic side and discover a whole new world of colour and texture that brings joy to you and the people around you. BY KARISSA WOOLFE

o you have a desire deep within you to create something? Perhaps you enjoyed writing poems at school but buried that joy deep down inside, or learnt how to crotchet from your grandmother but cast it aside as a pastime? And how many times have you heard yourself say, “I’m not creative” or “I don’t have enough time?” We know that people who engage with art for two or more hours each week, report signiﬁcantly better mental wellbeing than those who don’t. And as author Elizabeth Gilbert says in her latest

book Big Magic: Creative Living Beyond Fear, it takes courage to bravely bring forth the jewels of creativity tucked inside you, but if you dare, it will unlock a vital and more vibrant life. The best part? It’s never too late to pick up a creative skill for the pure joy of it. You don’t have to sell it, or even put it on display – it could be as simple as taking a pottery class for the simple pleasure of molding clay. Let us introduce you to three women who’ve tapped into their creativity midway through life, discovering ways to share it with the world.

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INSPIRING WOMEN

Diana Watson

S 3 health benefits of painting 1. Picking up a paintbrush gives your ﬁne motor skills a workout, helping to slow age-related decline and keep hands steady, which is especially beneﬁcial for suferers of Parkinson’s disease (check out painting withparkinsons.org.au). 2. Learning a new skill like painting helps your brain adapt to changed circumstances, an ability called neuroplasticity. This keeps you mentally sharp and helps with problem-solving. 3. Brushing strokes help you deal with pain – physically and emotionally. In a study of women with cancer, painting helped them focus on positive life experiences and express their feelings symbolically. Even sufering from advanced rheumatoid arthritis in his hands didn’t stop Renoir, one of the most celebrated impressionist artists, from creating masterpieces. Ready to have a go?

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tepping inside the home Diana Watson shares with her husband Bill is like escaping to a grand Italian palazzo filled with paintings by old masters. Rather, it’s Diana’s still-life paintings that line the full length of the hallway; oversized blooms, pomegranates, persimmons, grapes and figs leap of the canvasses. “I’m old school, like Leonardo da Vinci,” says Diana of her painting style. At 72, she is one of Australia’s most in-demand still life and figurative artists. And yet, she didn’t seriously pick up a paintbrush until the age of 50, when her daughters had grown up and left home. It’s a lesson to those who were told they had a creative talent early in life, but let it lapse. “Creativity has always been part of my life, but after art school came nest-building with our three beautiful daughters. I taught them to draw and we sewed and painted together, but that was the end of it for a while,” Diana explains. “When they left home I realised I had the time and space to do what I really wanted to do. I started painting and haven’t stopped. I started spreading my wings and followed my heart.” Limited only by the size of the canvas that fitted inside her station wagon, painting now fills – and fulfils – Diana’s life. Her work is exhibited in national galleries, along with commissions from Europe, the US and around Australia. It’s no accident that the front room of her home, which enjoys panoramic views of Sydney Harbour, is Diana’s art studio. It’s her happy place. “Solitude is a luxury and the silence that goes with it,” she says, of the pleasure she gets inside this room. A gigantic easel displays her latest work, Bellagio, with larger-than-life roses and petals splayed in full bloom, while vases of paintbrushes stand upright in the corner. “I’ve never thrown out a paintbrush and have boxes of them,” Diana says. “I think they’re beautiful. They remind

me of all the work I’ve done and I’m always thinking of ways to resurrect them. One day I might start painting in an abstract manner and recycle them!” Indeed the sheer number of canvases that lean casually around her home is testament to how prolific Diana is. “If I don’t paint for a couple of days I miss it. Inspiration never stops.” Diana confesses that there are times when she wakes in the middle of the night, seized with a creative thought, and pads down the hallway to pick up a brush. “It’s almost obsessive how it evolves and I keep finding things I absolutely have to paint. It’s a wonderful thing to have going on inside my head and I feel so fortunate to be able to do it regardless of my age. I’m really lucky. They say make your passion your work and then you’ll never have to go to work, ever. “My husband Bill says I’m like a retired sheep dog that’s still wanting to do it. It gives me a purpose to spring out of bed and get into the studio.” Diana believes there are no boundaries in the art world now with social media an important tool. She regularly shares what she’s up to on Instagram and was found on Pinterest by Warner Brothers, who then featured one of her paintings in the film Collateral Beauty. “I’ve also been having fun playing with the computer program Photoshop and learning how to turn my paintings into murals, wallpaper and even fabric. Digital printing makes it all possible now, which is exciting.” Diana’s advice, if you have a creative itch to scratch, is to start doodling: “Then go ahead and jump in! Really give yourself some time and headspace to really work out if that’s the dream you’ve got. You’ve got to allow yourself to do it. “When your heart is set on doing something, it doesn’t matter what stage of your life you start.” dianawatson.com.au

MAKE-UP LOLA DENNIS

Diana’s latest work Bellagio is named after the picturesque town in Italy.

When my daughters left home I realised I had the time and space to do what I really wanted to do. I started spreading my wings and followed my heart.

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I longed to have passion in my life, wishing I could be creative… now I’ve found my passion.

The textures and size of Solace #2 show how extreme and beautiful Jacqui’s work is.

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INSPIRING WOMEN

Jacqui Fink

PHOTOGRAPHY: SHARYN CAIRNS.

The art of being creative 1. It’s satisfying. In mere hours you can enjoy the fruit of your labour (a scarf, hat or gigantic throw), which is a reward in itself, but even more so when it’s made for others. A study of women in a quilting group found making quilts for family and charity gave them a greater sense of purpose. 2. It’s a form of meditation. Crocheting, knitting and weaving require you to focus, which has a calming efect on your mind. After three weeks of knitting for an hour and 20 minutes each day, 74 per cent of women with anorexia nervosa reported less fear and preoccupation with their eating disorder. Jacqui Fink says the ritual and rhythm in knitting is critical to her wellbeing, and how she mediates daily. 3. It’s liberating. Clinical studies link art therapy with improved conﬁdence and self-esteem in people with mental ill-health. Artistic expression is an outlet for your internal world and way of sharing what you can’t put into words.

pulley hangs from the rafters of an old furniture workshop in Sydney’s inner west that serves as Jacqui Fink’s creative space, where today she is using her whole body to knit long tendrils of felted merino wool onto a loom hung at chest height. The end result will be one of her magnificent pieces of extreme knitting that’s more sculptural artwork than a comfy blanket. Both the place and the work she’s doing now are a distance from her childhood in semi-rural Queensland, where knitting was probably Jacqui’s most arty activity. “I never considered myself creative but I did knit with my mum,” she says. “She taught me how to knit and I remember her being so calm and happy in those moments.” As a child she didn’t pay much attention to the technicalities, all she wanted was to get that feeling. Now at 44, Jacqui is a conceptual knitter and fibre artist, with commissioned art installations hanging in private homes around Australia and as far away as the Dubai Opera in the Middle East. She has also left her mark on the knitting world, pioneering a global trend: extreme knitting, and the niche materials needed to make oversized throws, blankets and scarves. And yet, this is a long stretch from her past life as a corporate lawyer. “I followed the well-trodden path,” Jacqui recalls. “I loved studying law, but the reality of practising it was entirely diferent. I didn’t fit in and I couldn’t quite figure out why it wasn’t working and I felt so disconnected.” Even when she moved into a totally diferent area of work, managing a highend retail store, something was missing. “I longed to have passion in my life but had no concept of what that would be, wishing I was creative.” Motherhood brought with it the joy of three children but a cloud of depression and anxiety she couldn’t shake. The near-death of her mother was the reality check that made Jacqui take stock, and bring the colour back into her life.

“My mother shared her only regret was that she felt she never fulfilled her true potential,” Jacqui explains. “I had a visceral reaction to those words and almost fell of my chair. I was so pained for her. I’d wanted to stay in my cocoon, but in that moment I realised I had to take responsibility for my enjoyment in life and set an example for my kids.” It wasn’t an overnight transition as Jacqui still had to figure out the nuts and bolts of what this change meant practically. But one thing was clear, knitting and doing it ‘big’ was what she felt drawn to do. It took years of relearning how to knit, acquiring the unique language used and refining her materials – even her dad got involved, creating her signature 110cm-long knitting needles that are akin to rowing oars. Soon she was ditching the knitting books and discovering her own style. “The growth curve has been incredible,” she reflects. Knitting big now nurtures Jacqui’s life and has grown into a successful enterprise. “The ritual and rhythm in knitting is critical for my wellbeing,” she says, crediting the large-scale physicality of her work and comforting wool as being part of her mental health plan. “There’s a lot of freedom from getting in touch with my creative self and using my hands and heart. It has changed my life.” It shows that once you let your creativity out, there are no bounds. “I used to tell people I didn’t have a creative bone in my body,” Jacqui explains. “Now it’s completely liberating. I’ve found my passion.” Jacqui’s advice if you haven’t uncovered your creative sparkle: “Ultimately you’ve got to pursue what you love. If you don’t know what you love yet, take some time out to broaden your perspective and see what else is out there,” she encourages. “None of us know how long we’ve got, so go big! I’m going to see how far I can take it because I really want to leave that legacy for my kids.” littledandelion.com

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INSPIRING WOMEN

Catriona Pollard

Ease stress with creativity The fight or flight response is our natural reaction to stress, but did you know there’s a third option? Flow! People like Catriona Pollard, who engage in creative hobbies, say it helps them escape from everyday stress. Tapping into the creative ‘zone’ serves as a ‘brain break’ and promotes relaxation by lowering the stress hormone cortisol. Catriona’s go-to stress buster can be done in less than 10 minutes: “Instead of texting a friend or flicking through Facebook, I put my phone down and spend five minutes arranging patterns and shapes with gumnuts,” she says. Having collected them outside (also a proven stress-buster!), Catriona says this inspires her to think creatively for the rest of the day. So choose your creative outlet and go for it!

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successful CEO of a communications agency, Catriona Pollard lives in a world of contrasts. By day she juggles client meetings and staf, keeping on top of a burgeoning email inbox and constantly checking social media feeds. But once she closes the door on her company and unplugs from all the technology, she recharges with a creative outlet that she’s only recently discovered: sculptural basketry. After running her business for 10 years, Catriona realised she was working too hard and too long. “I was burnt out and there was a sense of emptiness because I didn’t feel like I had achieved what I wanted to achieve, even though I was successful,” Catriona says of that time six years ago. “While I was creative in my job every day, I realised that my creativity wasn’t bringing me joy and a layer of me was missing.” So Catriona began to explore her artistic side on a deeper level, which led her to enrol in a weeklong basketry workshop at Sturt, Australia’s oldest craft centre in the Southern Highlands of NSW. “I really wanted to do something with my hands that wasn’t about perfection – it was about exploration and being connected to nature,” she explains. “I grew up in nature and it fulfils me, so I felt this combination would be interesting to pursue.” With no expectations other than to remove herself from stress and technology, Catriona’s week away ended up giving her a way to reconnect with her creative self. “Within the first day, something clicked – I loved the combination of learning through my hands, being around nature and using my imagination to create something beautiful,” she says, explaining the epiphany that led her to pursue and develop her creativity through basketry. Now 47, Catriona is a business owner by day and emerging fibre artist by night, with art on display in exhibitions at Sturt, where she’s transitioned from student to teacher, and on her website.

But Catriona is careful to ensure her art remains joyful, and not more ‘work’. “The idea of work-life balance is a myth,” she says. “For me, instead of trying to find it, I try to find creativity and have redefined this idea because it wasn’t going to work for me. I knew I could pursue something joyful that allowed me to use my brain and creativity in a diferent way. “I still work crazy hours and have high expectations of myself and my business, but I have this part of me that’s really about seeking and exploring play outside of this idea of perfection and achievement.” Her Sydney home doubles as Catriona’s playground, the space where she connects with the materials collected from her daily walks and weaves into beautiful sculptures. “Basketry is about exploring the beauty in natural objects and seeing the secret life in things. When I’m surrounded by a bunch of sticks, I no longer see them as sticks, I see the potential in them. I move them around, turn them upside down, twine them and see what shapes I can make. It really forces my creativity. For me, it’s the process, the collecting. It’s exploring the relationship they have with each other.” Catriona says tapping into her artistic creativity has opened her up to new growth in her personal and business life, helping her see situations from diferent perspectives and enhanced her relationships. “Even though I use creativity in my work, I was very much left brain. When I started basketry, I could feel my right side kick in. Having this balance helps you see the world and problems in a diferent way.” Her advice for busy women: “Just begin, otherwise you may not end up doing anything at all.” Catriona says booking into a workshop allowed her to remove distractions and dedicate time to exploring her creativity, and recommends this as a great starting point. “We all have new growth ready to emerge, but we need to create space for it.” theartofweaving.com.au

MAKE-UP LOLA DENNIS

I knew I could pursue something joyful that allowed me to use my brain and creativity in a different way.

Catriona weaves objects found in nature into beautiful sculptures.

OCTOBER/NOVEMBER 2017 PREVENTION

Her smile is almost legendary, as is her upbeat attitude. But even for this sparkly TV personality it takes a lot of give and take, as well as the capacity to just ‘let it go’, to keep that smile bright. BY ANDREA DUVALL

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COVER STORY

SHELLEY CRAFTâ&#x20AC;&#x2122;S

happy place

OCTOBER/NOVEMBER 2017 PREVENTION

COVER STORY

Let’s talk about happiness. That’s why we’re here in this suburban street in Melbourne in the pre-dawn chill where a building site is lit up and an army of tradies are hammering, running cables and plastering walls all at once. Moving deftly between the chaos is a tiny figure in hi-viz vest and hard hat. She knows many of the builders by name. Here on the set of The Block Shelley radiates a positive energy that’s infectious.

It’s no wonder her TV career has spanned more than two decades, during which she’s garnered a reputation as one of the most likeable figures in the industry, as well as in our living rooms, whether presenting cartoons on Saturday Disney, taking us on armchair rides to exotic destinations on The Great Outdoors, laughing at the silly pratfalls on Australia’s Funniest Home Video or here, championing contestants as they build dream homes on The Block. Today her upbeat attitude is being tested. As we set up a makeshift studio for our cover shoot inside one of the houses, Shelley has her phone clutched to her side. It hides underneath a blanket in one shot, it’s just out of view in another. This is her 7-year-old daughter Milla’s school sports day back home in Byron Bay and Shelley’s husband Serge has taken a day of work to be there. But Shelley is here in Melbourne where The Block juggernaut doesn’t allow time of for school sports days. Any working mum knows the anguish of work commitments robbing them of being there for their children’s special moments. So it’s an abject lesson in what it is to be Shelley that when the phone buzzes mid-morning, with a photo of her daughter proudly holding up a red ribbon that not a shadow of disappointment at not being there flickers across Shelley’s face. She’s simply happy. Shelley is a master of finding the happy in every situation. And I’m eager to find out how she does it.

It’s all about attitude “I just don’t sweat the small stuf, that’s my mantra. Like Elsa in Frozen saying ‘Let it go!’, I think that’s really the way that I stay sparkly and alive. You just can’t weigh yourself down with things that are really completely out of your control.” But later she admits it’s not all rainbows and unicorns. When I ask her to share advice on staying consciously happy she says: “Thank you! Because it is consciously happy.

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“I’m not going to say I never had down times or periods when I’ve felt more sad than others, but I try not to stay down in the dumps for too long, ever. What’s the point?” She’s also had inspiring role models. “My dad called me one day to say, ‘Just letting you know I’ve had a heart attack but I’m okay. And I’m going in to hospital to have a stent put in tomorrow. Everything’s ﬁne.’ That’s Dad – a just-do-it guy! “When I was growing up, we’d sit around the dinner table at night and he’d say ‘ Who’s had an adventure today?’ And you couldn’t just say, ‘No, I haven’t’, you had to come up with something – maybe it was just the bus ride to school. So I learnt to ﬁnd an adventure in every day. I do that with my daughters now, and I think it already drives them crazy, but every day is an adventure.” Shelley’s blithe spirit even extends to ageing. Now 41, she says that reaching the milestone of 40 last year, “I was so excited!” “When I turned 30 I thought I’d feel much more mature and grown-up, but I didn’t. I hadn’t had kids, and that changes everything. So at 40, I did feel like a grown-up. And I thought, ‘I look red-hot for 40!’ I was so happy at 40!” She hoots with laughter. “I don’t feel any older than I did when I was 20.”

Late bloomer Shelley arrived at 40 with good genes and not too much else, she admits. She didn’t have an exercise routine, and didn’t even enjoy cooking. “At the beginning of this year I thought, ‘Right, if I don’t get into a healthy routine now I’ll never ﬁnd that pattern.’ So I got a personal trainer who had a two-week body blitz programme. I thought, okay, two weeks is something I can commit to. It was complete clean living. So no alcohol, no sugar, no dairy, no grains, no cofee. Just green and clean. “I lost six kilos, my body transformed back to what it was when I was, like, 18! It was amazing! “I discovered I like vegetables – which I never really knew. And I’ve learned to enjoy cooking! Having worked on a travel programme in my 20s – which is the time when most people learn how to cook for themselves – I was eating at bufets and restaurants every meal, every day for seven years! So I’m a late bloomer to the kitchen, but now I appreciate preparing my own meals.” While Shelley’s now wiser about what it takes to be in peak condition, she doesn’t beat herself up for not having her A game on every single day.

I WAS SO HAPPY AT 40! I DON’T FEEL ANY OLDER THAN I DID WHEN I WAS 20.

SHELLEY’S TIPS FOR CONSCIOUS HAPPINESS It is a conscious happiness. You can get

so weighed down in the things that aren’t quite right, but there has got to be something in everyone’s life that you can be grateful for. Take a look outside. Look at where we live, look at the weather we’ve got! I just wake up every morning feeling happy to be alive.

I have a lot of ‘plane time’, which is what I call ‘my time’. It’s the

only quiet time I get. It’s two hours every couple of days where the phone can’t get to you and you can watch any trashy movie you like without being judged.

From my travel days. I can fall asleep in a car or on a plane in three minutes, anywhere, any time.

So I have a lot of nanna naps, that’s probably how I keep my energy during the day. I just have a quick ﬁve minutes – even in the car waiting for school pickup. Then I’m ready to go again.

I just don’t sweat the small stuff, that is my mantra. Like Elsa from

Frozen saying, ‘Let it go!’ I think that’s really the way that I stay sparkly and alive. You just can’t weigh yourself down with things that are really completely out of your control.

If I could impart a lesson to anyone it would be: give yourself a break. You will ﬁnd

a balance somewhere, it doesn’t have to come every day.

OCTOBER/NOVEMBER 2017 PREVENTION

EARLY DAYS Saturday Disney was a great start for Shelley, who then travelled the world with The Great Outdoors.

Living a full life

THE RENO EXPERT Scott Cam and Shelley are old buddies who now share the screen on The Block.

BALANCING ACT Husband Serge and Shelley both worked at Channel Nine but he is now a real estate agent in Byron.

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At home in Byron Bay, Shelley is a perennial nester. “I’ve moved about 20 times in the last 20 years. And I always think, ‘This is it!’” Last year Shelley and Serge, a former TV cameraman and now real estate agent, sold their expansive estate in the hinterland, which she’d renovated with the help of fellow Block stars Darren Palmer and Shaynna Blaze. “I grew up on acreage and I thought that’s what we wanted, to have that space around us, but when you move to a beach town like Byron Bay you really want to spend time at the beach, you don’t want to have to pack the car and drive down each time.” Her new home in the heart of Byron she jokingly calls “my forever home... for now”. “We’re able to walk out the front gate and we’re in the midst of everything that Byron has to ofer, from the beautiful beaches right through to the cafe community, to the kids’ friends. We’re just enjoying having all that energy around us. “Now the girls are at school we have a really great community and it’s wonderful to be a part of it, with the nippers, or karate or hapkido... you do find your place like in any other suburb. I know everyone who lives outside of Byron thinks it’s this idyllic, sleepy town but there are a lot of busy people, and plenty of fly-in/fly-outs like myself.” She talks with passion about her relationship with Serge as having “a real 50/50 base”. “If I’m away for two days my husband is not the babysitter, he’s their hands-on dad. And he’s an amazing dad. Like today, when he’s taken a day of

STYLING JACKIE SHAW. HAIR AND MAKE-UP BETH HAYWOOD. SHELLEY CRAFT WEARS: ZARA TOP AND SHORTS, COUNTRY ROAD EARRINGS, COLETTE BANGLES, H&M WEDGES (PAGE 76);

From travel to renos, Shelley’s done it all

“I haven’t yet got to the point where this healthy routine is an everyday part of my life’ – some days I’m at the airport at 5am, some nights I don’t get home until 11. So to punish myself for what I haven’t done that day is not fair. It’s not possible. “I’ve decided that balance for me doesn’t come every day or even every week, but I find balance over the course of a year, and that’s what works for our family. For instance, during The Block season I don’t have a lot of family time. I’m home for three or four days each week, but I’m tired and I’m catching up on all the washing. So for that 12 weeks of The Block, I don’t try and find balance. I just make sure the girls, (Milla and sister Eadie, 5,) feel secure and I know I’ll make it up beyond that. So at the end of each season we always have a lovely family holiday. It evens out in the end. “If I could impart a lesson to anyone it would be: give yourself a break. You will find a balance somewhere, it doesn’t have to come every day.”

MESOP DRESS, COUNTRY ROAD EARRINGS, VINTAGE BANGLES, STYLETREAD WEDGES (PAGE 79); ZARA TOP, TRENERY PANTS AND ELK NECKLACE (PAGE 81).

AN AWESOME CAREER

COVER STORY

“BALANCE DOESN’T COME EVERY DAY OR EVERY WEEK, BUT I FIND BALANCE OVER THE COURSE OF A YEAR, AND THAT’S WHAT WORKS FOR OUR FAMILY. ” work to be at the sports carnival. The girls are now at these ages where they are capable of getting their own food, they can look after themselves, but it’s a fun time and they’re really fun people to be around.” As for her own ambitions: “I feel like I’ve achieved and done everything I need to do to say I’ve lived a full really life.” Not bad for someone who says she’s never really had any specific ambitions. Her successful TV career she ascribes to “Right place, right time, right attitude.” And there it is again – that happy attitude is surely a large part of her success; something which The Women’s Weekly dubbed Shelley’s “power of nice”. She wrinkles her nose. “That sounds a bit bland doesn’t it? “Look, I’m not reporting on war zones. I’ve watched cartoons for a living, I’ve travelled the world and interviewed incredible, amazing musicians and sports people for a living. I’ve set people up on dates for a living, and now I get to work with people who create beautiful homes and challenge themselves. “The couples come on here looking for something for themselves, whether it’s a new career, or a sense of fulfilment for achieving something. And I hope we help them find it. I get a huge thrill out of seeing them on auction day and beyond, and how they achieve their dreams. “I’ve never really set myself any personal goal and at the moment I float along and it may sound really vacuous, but it’s nice. It’s my happy place. My world is my happy place. It might not always be that way. But at least I can say that everything I have done up to this point has been awesome.”

OCTOBER/NOVEMBER 2017 PREVENTION

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ALL-DAY ENERGY

Your

healthiest

you at any age

Stay slim and strong and outsmart disease in your 40s, 50s, 60s and beyond by following this science-backed plan. BY KAREN ASP AND LEANNE CROKER

PHOTOGRAPHY: ALAMY

ere’s a good reason to celebrate being a woman: there’s more than a 50 per cent probability that by 2030, female life expectancy will break the 90-year barrier – a number thought unattainable at the turn of this century. For many of us, though, it’s not just the quantity but the quality of those extra years that counts. “If you want a future that’s disease-free and enjoyable, it’s vital to start taking steps to protect your health and longevity,” says Dr Roger Landry, a preventive medicine physician and the author of Live Long, Die Short. Follow our research-backed, decade-by-decade guide to set you on the path to a longer, happier and more vibrant life.

OCTOBER/NOVEMBER 2017 PREVENTION

IN YOUR

Set yourself up for a strong, healthy future.

BUILD UP YOUR MUSCLE Muscle is the key driver of your metabolism, and now’s the time to start safeguarding your stockpile if you haven’t already. “The average sedentary woman has lost about 5 kilos of lean muscle mass, and gained at least that much in body fat, by the time she hits 40,” says Wayne Westcott, a leading authority in exercise science. In addition to making your body weaker and ﬂabbier, lack of healthy muscle increases your risk of diabetes and makes you less likely to beat diseases, including cancer. Luckily, it doesn’t take much to make an impact. “With two full-body strength-training sessions per week, you’ll start burning an average of an extra 1260 kJs (3,000 calories) per month,” says Westcott. “Most women drop more than two kilos of body fat and gain nearly 1.5 kilos of lean muscle mass within 10 weeks of starting a smart, sensible program.” You’ll also be more likely to preserve your independence in later years. Strength training causes muscles to pull on bone, which activates bone-building cells, reducing your risk of osteoporosis, says Westcott.

AVOID ADDED SUGAR While it’s no secret that sugar overload can do major damage – increasing your risk of everything from belly fat and weight gain to chronic inﬂammation – it’s crucial to minimise your intake of the sweet stuf now. Once you reach 40, you’re at higher risk of developing diabetes, heart disease and obesity, so a clean, wholefoods-based diet is important, says Dr Pamela Peeke, author of Body for Life for Women and an authority on preventative medicine. Another reason to avoid those empty kilojoules: keeping your weight at a healthy level now could help you live longer. Research published in The Lancet found that adults in their 40s who were overweight or obese had a greater risk of death from all causes, especially heart disease, stroke and respiratory disease. Your best bet: aim for a BMI between 20 and 25, limit reﬁned sugar to no more than 30g a day, and avoid all sweeteners, which may make you crave the real stuf, says cardiovascular research scientist, James DiNicolantonio.

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ALL-DAY ENERGY

HEALTH SCREENINGS

IN YOUR 40S By our 40s we have lost about 5 kilos of lean muscle. Boost it with strength training a couple of times a week and you’ll burn an average of 1260 kJs extra per month.

Commit to getting fit Several years ago, US researchers gathered medical records of 18,670 women and men who had undergone a fitness test at least once since 1970, when they were, on average, in their 40s and 50s. Then they looked at each person’s Medicare claim records from 1999 to 2009. What they found: adults who had been the least fit in midlife were the most likely to develop any of eight serious conditions (like diabetes, heart disease, colon cancer and Alzheimer’s), compared with those who were the most fit. And you don’t have to become an athlete to reap the benefits of exercise. “You can move out of the least fit category by walking 20 to 30 minutes most days of the week,” says Jarett Berry, an associate professor of internal medicine and one of the study’s authors.

Becoming your healthiest you requires knowing what preventative tests you need. In these pages we’ve listed the major tests for each age group as recommended by the Jean Hailes for Women’s Health organisation in Melbourne. The frequency of testing will vary so it’s best to check with your doctor. And don’t forget to have your weight, height and waist measured every year or two by your GP. TESTS TO GET EVERY YEAR Skin In addition to performing a self-exam regularly, see your GP if you have a family history of skin cancer or any spots that are itchy, bleeding or growing. Breast checks Women of all ages should be familiar with the normal look and feel of their breasts. Mammograms can be done through the national government program, BreastScreen Australia. Dental Visit your dentist one to two times a year for a clean and check-up. TESTS TO GET EVERY 2-5 YEARS Blood Glucose Once you turn 40 it’s a good idea to have a fasting blood glucose test to screen for prediabetes and diabetes. If results are normal, repeat the test at least once every 3 years. If not, the test needs to be repeated every 12 months while you work with your doctor on lifestyle changes to reduce your risk. Cholesterol and other lipids These need to be assessed every ive years starting at 45 years of age. If you have a high risk of cardiovascular disease, it is

likely your doctor will prescribe diet/lifestyle changes and recommend checks every 12 months. Blood pressure should be measured in all adults from 18 years of age at least every two years. If you are at risk of hypertension you’ll have tests every 6–12 months. Vision Your eyes’ ability to focus deteriorates and the potential for eye diseases increases as you age, so see your optometrist or ophthalmologist every 2 to 4 years. If you have a family history of glaucoma, tests will need to be done more frequently. Pap test As of December 2017 the two-yearly Pap test for women aged 18 to 69 will change to a ive-yearly human papillomavirus (HPV) test for women aged 25 to 74. Women will be due for the irst Cervical Screening Test (as it will be called) two years after their last Pap test. If you have symptoms such as unusual bleeding, discharge and pain you should see their health care professional immediately. Until the new testing regimen starts, check with your GP about your regular Pap test.

OCTOBER/NOVEMBER 2017 PREVENTION

IN YOUR

40S

Protect your skin Wrinkles and spots that seem to appear overnight can be caused by the sun and waning oestrogen levels, explains dermatologist Dr Lance Brown. You can protect against damage and reduce your risk of skin cancer by applying a moisturiser containing a broad-spectrum sunscreen with SPF 30 or higher under make-up daily, even on cloudy days, says Brown. Choose a sunscreen that contains zinc or titanium and avoid any with oxybenzone, which may cause allergic reactions and potentially disrupt hormones.

SLEEP WELL, SERIOUSLY Animal studies show that ﬂuid from the brain and spinal cord ﬂows through grey matter during sleep, helping to clear away damaging molecules, including the Alzheimer’s-related protein called beta-amyloid. “Women in their 40s often feel the challenge of prioritising demands of family or career over sleep, but this is the age when you’re laying the foundation for what your brain will look like 10 to 40 years down the road,” says neurologist and neuroscientist Dr Dena Dubal. Start scheduling your bedtime as you would an important meeting, avoid alcohol 4 to 6 hours before bed, and power down your electronics at least 30 minutes prior to sleep. (Dealing with hormonal issues? See the section called ‘Stretch it out’ on page 89.)

MONITOR YOUR MOOD Researchers estimate that your odds of being depressed peak in your 40s, a time when hormonal changes and stressful circumstances like demanding careers and ailing parents can leave you feeling anxious and depleted. And a low mood doesn’t just put a dampener on your day – it can also be as damaging to your heart as obesity and hypertension, says cardiologist Dr Cynthia Thaik. Another reason to keep tabs on tension: “Stress can lead to binge eating,” says Peeke, making you more likely to pack on kilos. One way to de-stress is to practise mindfulness, a technique that helps ground you in the present. Research shows that performing as little as 2.5 hours of mindfulness meditation a week for 8 weeks can help reduce anxiety or depression. Walking in nature has also been shown to alleviate depression, and engaging in oxytocin-boosting activities – like hugging a loved one or cuddling a pet – can also help. If, though, you’re feeling so depressed or anxious that it’s interfering with your life, see your GP who can help you decide what you need.

CARE FOR YOUR GUMS If your gums bleed when you brush or floss, you may be one of the one in five Australian adults with gum disease, a condition that increases inflammation, setting you up for heart disease, stroke and diabetes. Your risk increases after 35, so it’s vital to start practising healthy habits now. After you wake up and before you go to bed, brush your teeth for 2 minutes, spending 30 seconds on each quarter of your mouth, and floss, which has been shown to reduce gum disease.

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ALL-DAY ENERGY

IN YOUR

Prioritise clean eating and keep moving.

Be kind to your joints It’s common for women to feel the first twinges of joint pain in their 50s, but don’t stop moving, says Vonda Wright, an orthopaedic surgeon. Activity increases strength and flexibility and can actually reduce joint pain. Instead, switch to lower-impact exercise, like walking, swimming, cycling or yoga. And finally, shed weight if you need to. Losing even 5 kilos can take almost 50 kilos of pressure off your knees, Wright says.

Research suggests that smiling during brief periods of stress may help reduce your stress response, even if you don’t actually feel happy. So break out those pearly whites!

IN YOUR

50S

Preserve your power “Once we hit 50, our loss of fast-twitch muscle fibres – the type responsible for the bursts of power you need to cross the street quickly or pick up a heavy bag of groceries – accelerates,” says Westcott. “But the decline in strength and power isn’t inevitable.” Starting or continuing full-body resistance-training sessions at least twice a week will boost metabolism, preserve the quality and health of your muscle, and help you regain the power you’ve lost. Stepping up the intensity of your walks, runs or cycling will give you an additional boost. “By going a little harder and a little faster – even for 10 to 20 seconds at a time – you’ll help maintain these muscle fibres,” says Westcott.

ALL-DAY ENERGY

BATTLE HIDDEN BELLY FAT

Now that you’re approaching, or past, menopause, falling oestrogen levels are causing body fat to shift from your hips and thighs to deep within your belly. Known as visceral fat, this tissue does more than ruin the line of form-fitting tops. It wraps around organs and secretes inflammatory markers and other substances that raise your risk of diabetes, heart disease and cancer. To fight belly fat, start by reducing your intake of added sugar, especially in the form of sugary drinks. A study published in the journal Circulation found a direct correlation between sweetened beverages and increased visceral fat among middle-aged adults. Doing any kind of resistance training, adding high-intensity interval exercise, getting enough sleep, and eating a diet low in processed or packaged foods can also help.

STAY SHARP

If it’s becoming increasingly diicult to remember names or mentally calculate the change you need to be given, you’re in good company. New research published in PLOS ONE found that signiﬁcant cognitive decline can occur in women before age 60: postmenopausal women in their mid-50s showed a reduction in their ability to recall details and in how quickly they could perform mental tasks. But there’s a great deal you can do to ofset the decline. Stimulating your mind with challenges, like taking a class or doing puzzles, can help your brain stay healthier as you age. “A healthy lifestyle will also help you maintain a healthy brain,” Peeke says, which can include: eating a Mediterranean-style diet of fatty ﬁsh, vegetables, fruits and whole grains; enjoying a wide and satisfying social life; and staying physically active.

KEEP BONES HEALTHY The greatest loss of bone takes place during the ﬁrst few years after menopause, which occurs at age 51 on average. “You lose not only quantity but also quality of bone,” says Dr Ethel Siris, an endocrinologist who

specialises in bone diseases including osteoporosis. To keep your bones strong, focus on getting 1,300mg of calcium a day. (You’ll get all you need from: a glass of milk, a serve of calcium-fortified cereal and either a tin of sardines or 200g of tofu.) Also ensure you’re getting enough vitamin D as it’s key to building strong bones. In warmer months less than 10 minutes exposure to sunshine a day is all that’s needed to replenish your body’s supply. Additional research shows that eating an anti-inflammatory diet (one high in fruits, vegie, fish and wholegrains) is associated with less bone-density loss and fewer hip fractures in women. Also important: less sodium. “Sodium prompts your body to excrete calcium,” warns Professor Bess Dawson-Hughes, who’s looking at how calcium, vitamin D, protein and other nutrients influence age-related bone loss.

Did you know? A 20-minute vigorous walk, or a cycle ride of the same duration, is enough to reduce your risk of early death by 16 to 30 per cent. HEALTH SCREENINGS

OPT FOR PLANTBASED PROTEIN

Going meatless on Mondays or vegan at breakfast could add years to your life. Study subjects aged 50 to 65 who reported eating high amounts of animal protein had a 75 per cent greater risk of early death and a fourfold increase in their risk of cancer death during the next 18 years, according to a study in Cell Metabolism. Researchers suggest that eating animal protein can raise levels of IGF-1 and insulin, both of which could promote cancer and diabetes. One of the easiest ways to move toward a plant-based diet is to gradually add more meat-free meals to your menu, basing them around beans, lentils, soy, nuts and seeds.

STRETCH IT OUT

Lack of sleep has been linked to an increased risk of diabetes and obesity and can also drain your mental batteries, making it harder to think clearly. If the standard advice (avoid cafeine, turn of technology before bed) isn’t working, try a gentle form of yoga. A study published in Menopause found that menopausal women who practised yoga every day reported better sleep after 12 weeks.

IN YOUR 50S Continue screenings as recommended in your 40s, and add these:

TEST TO GET EVERY 2 YEARS Mammogram All women aged 50 to 74 years are encouraged to have a free mammogram every two years through BreastScreen Australia. Bowel cancer screening A faecal occult blood test (FOBT), which looks for microscopic blood in bowel motions, is recommended every two years from the age of 50. If the FOBT is positive, further tests such as a colonoscopy may be needed. TESTS YOU MAY NEED Bone Mineral Density If you’re over 50 and have sustained a fracture you may need to have your bone density tested.

OCTOBER/NOVEMBER 2017 PREVENTION

ALL-DAY ENERGY

IN YOUR

Tailor your approach to wellness so it works for your body.

EMBRACE EXTRA KGs Now’s the time to stop berating yourself for that little bit of extra padding. After reviewing data on BMI and mortality in more than 197,000 people, researchers came to a surprising conclusion: women and men 65 and older with BMIs of 20 to 25, which is usually considered healthy, had a 12 per cent greater risk of death. While being obese can still put you at risk of major problems, carrying a little extra weight (so your BMI rises to between 23 and 29.9) helps protect your body if you fall and gives you extra energy to draw on if you get really sick, increasing your chance of surviving a disease such as cancer, says Professor Caryl Nowson, the study’s coauthor and researcher on nutrition and ageing at Deakin University in Victoria.

yourself to get up of the ﬂoor without using your hands, says Denzel. A study published in the European Journal of Preventive Cardiology found the easier it was for seniors to get of the ﬂoor, the lower their risk of mortality over the next 6 years.

STAY SOCIAL According to a study from Brigham Young University, loneliness is as bad for your health as obesity. When researchers followed men and women in their 70s for 6 years, they found those who reported loneliness were much more likely to have trouble with simple tasks like climbing stairs. “Relationships are the most important thing when it comes to your health and wellbeing,” says George Vaillant, a professor of psychiatry at Harvard Medical School.

MODIFY MOVEMENT SHORE UP VIT D “As we age, the musculoskeletal system takes the biggest hit, so it’s important to keep up with regular strength training to safeguard your muscle and fortify your bones,” says Westcott. The caveat: “You may need to do fewer exercises with very careful form, and rest a little longer after each move, for best results.” If your aerobic workouts are leaving you achy, switch to low-impact activities like cycling or brisk walking. One study found that women aged 60 and older who walked approximately 3 hours a week experienced a 15 per cent increase in blood ﬂow to their brains and a drop in blood pressure and heart rate.

BOOST BALANCE While you’re probably not worried about falling now, one in every four adults aged 65 plus take a spill each year. “Balance training can help prevent falls and reduce risk of injury,” says personal trainer Galina Denzel. To help, stand on one leg for a few seconds, then repeat on the other side, several times a day. Too wobbly? Hold on to a chair and work up to letting go. Then, challenge

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By the time you turn 70, your skin makes only a quarter of the vitamin D it made when you were 20, says Michael Holick, director of the Vitamin D, Skin and Bone Research Laboratory at Boston University Medical Centre. Have your D level tested to see if you need a supplement. Also, enjoy sensible sun exposure – showing arms and legs (sans sunscreen) up to 10 minutes before 10am or after 2pm in warm months, and in winter at noon (10-15 minutes in Perth, Brisbane and Sydney, 7 minutes in north Australia) and 25-30 minutes in southern states, according to Healthy Bones Australia. Remember to apply sunscreen when done.

BRAIN POWER It pays to stay intellectually stimulated . A 2017 study of people 70 plus found the risk of cognitive impairment decreased 30 per cent with computer use, 28 per cent with crafting, 23 per cent with social activities, and 22 per cent with playing games. So ﬁnd a new activity and keep at it (starting with our brain games on page 144).

Opt for fibrefilled foods Eating clean, watching your sugar intake and getting protein from plantbased sources remain key, but now is the time to focus on fibre. Almost 50 per cent of people over 60 have colonic diverticula, sacs that develop in the intestinal wall that can become inflamed. The simple way to cut your risk: aim for 25g of fibre a day. You’ll get 7g in a cup of cooked lentils, 3g in ½ cup of cooked broccoli, 43g in a medium apple with skin and 13g in a cup of bran.

HEALTH SCREENINGS

IN YOUR 60S Continue screenings as recommended in your 40s and 50s and add these: TESTS TO GET EVERY YEAR Hearing and Vision After 70, get both checked every 12 months. TESTS TO GET EVERY 2-5 YEARS Bone Mineral Density This may be suggested as part of a general fall risk assessment done by your GP. Your bone density score will determine how often you’ll need to be retested. If you have normal bone density, you can go 5 years between tests; if you have low bone density, you may need to be retested every 2 years. There is a Medicare rebate for women over 70, or for those with certain medical conditions. TEST TO STOP If your last two Pap tests were normal, you can stop getting them at age 70, as your risk of cervical cancer is now very low. Between 75 and 85, talk with your doctor about whether you should continue doing the faecal blood test for colon cancer every second year.

OCTOBER/NOVEMBER 2017 PREVENTION

We tested it! We evaluated more than 30 different models of shoes by putting each pair on 40 runners for a month. These testers evaluated them for fit, comfort and ride then gave us feedback. At the same time all of these models underwent a battery of tests in our shoe lab under the direction of a leading authority in sport shoe technology.

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2017 AU S T R A L I A

SNEA K ER BU Y ING GUIDE

Stride smarter Whether you walk or run – or do a little of both – the wrong pair of shoes can ruin a workout. That’s why we asked the experts to make finding your perfect pair as easy as turning this page. Isn’t it time you enjoyed each step?

BY JONATHAN BEVERLY, WARREN GREENE AND MARTYN SHORTEN PHD

BY JONATHAN BEVERLY, WARREN GREENE AND MARTYN SHORT WITH THE EDITORS OF PREVENTION

OCTOBER/NOVEMBER 2017 PREVENTION

find your

sole mate OUR TOP 12 SPORTS SHOES Answer the questions below to determine what kind of shoe suits you, then spot the pair that matches your dot on these pages. Are you planning to run at all?

YES

I’m a walker

Are you overweight? Look for shoes with this colour dot

YES

Are you overweight? Look for shoes with this colour dot

What’s your weekly mileage?

Are you injury prone?

less than 24 km

more than 24 km

Are you injury prone?

YES

Look for shoes with this colour dot

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YES

Look for shoes with this colour dot

FITNESS

2017 AU S T R A L I A

SNEAKER BUYING GUIDE

ASICS GT-2000 5 There’s a reason the GT-2000 has been a bestseller for nearly two decades: it gives exercisers of all shapes and sizes a moderately stable, well-cushioned (but not squishy) ride and a supportive, pleasant ﬁt. Similar to the original, newer versions have a new upper that softly wraps the midfoot, while overlays on the arch side of the shoe keep your foot in place, reducing blister-causing friction.

Firm posts under the arches and strong forefoot cushioning keep your feet controlled and comfortable.

Bottom line: Feels “just right” to walkers and runners. To buy: $200, asics.com/au

ASICS GEL-NIMBUS 19 Now in its 19th version, the Nimbus was the original “cloud” runner, with extra cushioning heel to toe and a softly padded upper to cocoon your feet in comfort. The newest update sets the gel heel pad at an angle so it stays closer to your foot during each stride, resulting in a custom-made feel. Trial participants raved about the ride and airy ﬁt of the breathable mesh upper. Bottom line: A treat for your feet. To buy: $240, asics.com/au

BROOKS RAVENNA 8 Think of the Ravenna as the guy or girl you want to marry: someone who makes every day fun but is also comfortable and supportive over the long haul. With a segmented sole and extra support under the arch, it’s well cushioned and stable. They’ve updated the mesh for a more breathable upper and testers had unequivocal praise for the ﬁt and bouncier ride.

PRICES ARE CORRECT AS OF AUGUST 2017. COLOURS MAY VARY.

Bottom line: So comfy, you’ll happily log some extra Ks. To buy: $199.95, brooksrunning.com.au

NEW BALANCE FRESH FOAM VONGO The Vongo is one of a new generation of motion-control shoes designed to reduce excess inward rolling of the foot with a smoother, less clunky feel than previous models provided. Testers conﬁrmed that it ofers stability with a surprisingly light, cushioned, and speedy ride – thanks, in part, to the extra Fresh Foam that’s stufed under the arch. Bottom line: Ample stability and cushioning that won’t weight you down. To buy: $240, newbalance.com.au or theathletesfoot.com.au

The curve of the toe and a bouncy platform speed your stride.

Why your weight matters It’s all about how much pressure you put on your joints with each foot strike. A BMI of 25 or higher is considered overweight, but generally the more you weigh, the more shoe – extra cushion, lots of support – you need to ward of pain and injury. Calculate your BMI at runnersworld. com/bmi

OCTOBER/NOVEMBER 2017 PREVENTION

SKECHERS GORUN FORZA The Forza is Skechers Performance’s ﬁrst serious stability shoe, with a layer of ﬁrm foam under the arch that extends from heel to ball to control excess inward rolling at any point in your stride. The extra control doesn’t do anything to compromise the shoe’s smooth cushioning, thanks to the soft, bouncy foam on the sole and under the forefoot that lessens impact. Testers gave this shoe two thumbs up. Bottom line: A major crowd-pleaser To buy: $199.95, skechers.com.au

ON CLOUDFLYER

Three densities of rubber provide durability and work with the slight rocker shape to roll your stride forward.

It’s easy to dismiss these unusual looking shoes as gimmicky, but every element of their design is meticulously researched and engineered. The Cloudﬂyer’s purpose is to provide plush protection and cushioning without excessive weight. The cushioning pods, called “clouds”, that cover the bottom are supportive, while the upper hugs the arch for control. Bottom line: A lightweight, snappy ride that’ll keep you comfortable. To buy: $249, trirunning.com.au

UNDER ARMOUR CHARGED BANDIT 2 This light stability model gives a unique ride, thanks to a thick, stable heel and a low, firm, flexible forefoot. Higherdensity foam and a long plastic arch under the inside of the heel keep the ankle from rolling inward, while a layer of bouncier foam on the outside of the heel and under the forefoot provides energy return. Bottom line: Speedy stability with a smooth ride and foot-hugging fit. To buy: $179.99, underarmour.com.au

MIZUNO WAVE PROPHECY 6 This sixth generation of the Prophecy takes the mechanical midsole to a new level. The foam layer has been removed from the heel, with cushioning provided by the spring action of the double “inﬁnity wave” plates, ofering a unique feel that combines shock absorption with a ﬁrm, stable, bouncy ride. Larger runners were megafans. Bottom line: A stylish shoe that’ll support your curves. To buy: $360, mizuno.com.au

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FITNESS

2017 AU S T R A L I A

Why you can walk in running sneakers As long as they’re comfortable and ﬁt well, you can walk in any shoes. However, running sneakers are built with higher-quality, lightweight materials that last longer and lessen impact better than traditional walking shoes do. You’ll pay more, but your joints are worth it.

NIKE FREE RN DISTANCE 2 Freedom without minimalism is the message of the new Nike Free RN Distance, the second in the Free line intended to be a daily trainer that’s suitable for longer mileage. The sole has a soft outer layer with deep ﬂex grooves in a hexagonal pattern, arranged to ensure more lateral stability (for moves like side-to-side lunges). Inside, a core of bouncier Lunarlon foam provides run-friendly cushioning. Bottom line: Perfect for strolls, sprints and strength training. To buy: $180, nike.com/au

ADIDAS UTLRABOOST ST

SAUCONY HURRICANE ISO 3

Adidas Boost shoes use unique pellets of foam in the midsole to create unsurpassed cushion plus rebound. In the UltraBoost ST, Adidas compressed more Boost pellets under the arch side of the midsole, controlling the inward roll of your foot without interfering with the smooth ride. Testers praised how stable the shoe felt without being heavy, hard or overconstructed.

The newest version of the Hurricane combines all of Saucony’s technologies to create a ride that’s cushioned, responsive, and stable. Layers of foam cradle your foot, but tester’s highest praise was reserved for the ﬁt and comfort of the well-padded, twolayer upper that hugs the heel and midfoot while still providing plenty of room up front for your toes.

Bottom line: Plush cushioning and a springy ride meet smooth stability. To buy: $260, adidas.com.au

ALTRA PROVISION 2.5 MAIN IMAGES: ISTOCK SHOE IMAGES SUPPLIED

SNEAKER BUYING GUIDE

Bottom line: Bouncy pushback over oodles of arch support. To buy: $250, saucony.com.au

The wide support pods on the sole help correct feet that roll too far inward.

Testers gave the Provision 2.5 high marks for comfort and ride. The sole under the arch side of your foot is higher than on the outside, smoothly controlling the inward roll of your foot without hard wedges or posts. A level platform (heel the same height as the toe) plus extra padding under the foot’s balance points provide stability. Bonus: The foot-shaped upper gives your toes plenty of room to spread. Bottom line: A natural ride that still ofers support. To buy: $199.95, wildﬁresports.com.au

OCTOBER/NOVEMBER 2017 PREVENTION

CRAZY SCHEDULE? No worries! You can walk off weight and boost fitness in just minutes. A winning combo? Youâ&#x20AC;&#x2122;ll get extra toning benefits by adding strength training intervals to your walking routine.

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FAST FITNESS

Now you’ve found the perfect shoes it’s time to get out there and.…

WALK OFF WEIGHT torch kilojoules in 10 minutes or less! These easy workouts are designed to supercharge your weight loss – even on the busiest of days. BY MEGHAN RABBITT

here’s no denying that walking is one of the most convenient and efective exercises around. Yet it can still be tough to start or stick to a regular routine if you think you need to walk for an hour (or more) to get a good workout. Not so! These walking plans will help you burn

kilojoules and build your cardiovascular ﬁtness – all in 10 minutes or less. Choose whatever ﬁts your style, or mix them up to keep your workouts fresh and motivating. Even better? They’re easily adaptable to meet you where you are, at whatever pace and walking efort that may be.

OCTOBER/NOVEMBER 2017 PREVENTION

FAST FITNESS

Did you know?

THE LUNCHTIME SWEAT SESH You’ll notice both high knees and walking mountain climbers interspersed throughout this outdoor walking workout. These moves help burn kilojoules because they recruit more muscles and joints than just walking.

MINUTES

ACTIVITY

EFFORT *

0:00-1:00

Brisk walk

RPE 6

1:00-1:30

High knees: Walk while bringing your knees as high to your chest as you can

RPE 8

1:30-2:00

Brisk walk

RPE 6

2:00-2:30

Walking mountain climbers: Bring your right elbow across your body to your raised right knee, then repeat on the left side and continue to repeat, alternating sides

RPE 8

2:30:3:30

Brisk walk

RPE 6

3:30-4:00

High knees

RPE 8

4:00-4:30

Brisk walk

RPE 6

4:30-5:00

Walking mountain climbers

RPE 8

5:00-6:00

Brisk walk

RPE 6

6:00-6:30

High knees

RPE 8

6:30-7:00

Brisk walk

RPE 6

7:00-7:30

Walking mountain climbers

RPE 8 RPE 6

7:30-8:00

Brisk walk

8:00-8:30

High knees

RPE 8

8:30-9:00

Brisk walk

RPE 6

9:00-9:30

Walking mountain climbers

RPE 8

9:30-10:00 Slow walk to cool down

RPE 3

*Rate of Perceived Exertion (RPE) scale measures your level of effort during exercise: 1 is little to no exertion; 2-3 you’re moving, but it’s easy and slow, like stretching or strolling – this is the pace for a warm up and cool down; 4-5 your muscles are warm and you’re starting to sweat; your breathing rate is slightly elevated but you can still hold a conversation. At 6-7 you’re working harder, but you can still utter a full sentence without gasping. At 8-9 you’re breathing hard and getting close to your maximum limit; you can only say a few words, while 10 is the absolute limit of what you can do.

100

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Going for a post dinner stroll can keep you from snacking after a meal. Walking helps signal that it’s time to stop eating – it will also get you off the couch where all those bickies are consumed.

5 great reasons

to tie on your walking shoes today! It gives you energy. Whether you want to recapture that youthful keep-going-and-going feeling or you need an instant pick-me-up, exercise is your best natural remedy. It boosts your mood. Every time you walk, your body releases hormones that make you feel good and reduce stress. It can stave off cravings. Walking increases your energy and that can keep you from reaching for the sugary snack to combat those mid-afternoon energy slumps. Like other forms of exercise, it can also ramp up levels of feel-good endorphins. This efect may counteract your craving for mood-boosting sweet treats. It helps you sleep better. For the best results, try scheduling your workout for the morning. A study published in the journal Sleep found that people who got moving in the AM nodded of more quickly at night and slept more soundly. It builds muscle. Generally muscles use up about three times as many kilojoules as fat does to maintain your body. It also powers metabolism â&#x20AC;&#x201C; the kilojoule-burning engine that generates the energy to fuel everything a body does, from pumping blood and digesting food to walking and talking. The other cool thing about maintaining muscle; itâ&#x20AC;&#x2122;s more compact than fat, so your clothes will start to feel looser.

OCTOBER/NOVEMBER 2017 PREVENTION

101

THE STAIR CLIMBING BLASTER Walking on an upward angle, such as climbing stairs, adds just enough resistance to an otherwise low-intensity exercise to burn extra kilojoules. It also challenges the posterior chain muscles, such as the hamstrings, glutes and calves. Ideally, ind a staircase with multiple flights.

MINUTES

ACTIVITY

0:00-0:30

Walk up a staircase at a comfortable pace

1:00-2:00

Walk back down

2:00-3:00

Pick up your pace so you increase the number of flights you walk up

3:00-4:00

Walk back down, again at a slightly faster pace than minute 2

4:00-5:00

Walk back up the staircase without holding onto the handrail, either staying at the quicker pace or slowing your speed slightly

5:00-6:00

Walk back down

6:00-7:00

Walk back up the staircase without holding onto the handrail, at a pace that feels safe

7:00-8:00

Walk back down

8:00-9:00

Walk up the staircase at a comfortable pace, this time holding onto the handrail

9:00-10:00 Walk back down slowly to cool down Note: To boost your kilojoule burn even more, perform the entire 10-minute stair-climbing workout without using the handrail.

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60% The boost in kilojoule burn you will get from walking uphill or climbing stairs. The results: faster weight loss!

FAST FITNESS

Motivation that adds up

Now you’ve started a walking routine and have begun to see the great results, inside and out, you’ll be inspired to add in a few more power moves. Just in case you need more incentive, consider this:

BRAIN 2 hours

PER WEEK

can reduce your risk of stroke by 30 per cent

MEMORY 2 hours

PER WEEK

protects the brain region associated with planning and memory

MOOD 30 minutes

PER DAY

can reduce symptoms of depression by 36 per cent

HEALTH 3,500

STEPS PER DAY

lowers your risk of diabetes by 29 per cent

LONGEVITY 75 minutes

PER WEEK

brisk walking can add almost 2 years to your life

HEART 30-60 minutes

PER WEEK

walking most days lowers your risk of heart disease

BONES 4 hours

PER WEEK

can reduce the risk of hip fractures up to 43 per cent

WEIGHT 60 minutes

PER DAY

can cut your risk of obesity in half

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3 belly-firming tweaks for your next walk MOVE YOUR ARMS Swinging your arms at a faster rate can help you walk faster as well as ignite serious kilojoule burn. It also engages the core abdominal region to help melt of stubborn belly fat. UP YOUR INCLINE Adding any sort of resistance to your walk will ramp up your kilojoule burn and increase lean muscle mass. As muscle

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tissue uses more kilojoules than fat, your waist will be one of the ﬁrst places to beneﬁt. PUNCH IT OUT Uppercuts and jabs aren’t just for boxers. They’re a great way to tone up abs. As you punch forward, contract your abs and hit with power; draw your arm back and engage your upper back. Try doing 20 forward and 20 overhead jabs every 2 minutes of your walk.

degrees To avoid sabotaging all your hard work, resist hanging on. Stay nearly vertical with a slight lean of 5 degrees, not way forward.

FAST FITNESS

THE AMPED-UP TREADMILL WORKOUT The 1-minute hill intervals in this workout increase leg strength by activating your glutes and hamstrings. Plus, the arm exercises you’ll do when you decrease the incline during your recovery minutes of the walk activate your core muscles as you coordinate moving your arms differently while walking.

MINUTES

ACTIVITY

SPEED

INCLINE

0:00-1:00

Walk briskly

5-5.5km/ph

1:00-2:00

Pick up the pace

5.5 -6.5km/ph

2:00-3:00

Increase the incline

5.5 -6.5km/ph

3:00-4:00

Back the incline down and add overhead arm raises

5.5 -6.5km/ph

4:00-5:00

Increase the incline

5.5 -6.5km/ph

5:00-6:00

Recover: Back down the incline ad add arm punches

5.5 -6.5km/ph

6:00-7:00

Increase the incline

5.5 -6.5km/ph

7:00-8:00

Back down the incline and do overhead arm raises again

5.5 -6.5km/ph

8:00-9:00

Increase the incline

5.5 -6.5km/ph

9:0010:00

Back down the incline and slow your speed to cool down

5km/ph or less

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HEALTHY LIVING

spring clean

YOUR LIFE Itâ&#x20AC;&#x2122;s time to shake off the winter blahs and rejuvenate your health, body, and home with our simple tips and swaps. BY SHARI SIMS WITH THE EDITORS OF PREVENTION

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DIET & HEALTH

THE RIGHT WAY TO

spring clean your diet While juice cleanses promise weight loss and an overnight “detox”, they’re based on the premise your body needs help to get rid of toxins. In fact, the liver, kidneys and gastrointestinal tract naturally remove harmful substances through the digestive process. Moreover, taking in only liquids can lead to headaches and lethargy. The result? You end up irritable and bingeing on the same foods you wanted to avoid. Instead, follow these tips:

AVOID ADDED SUGAR Doing so may decrease harmful inflammation, reducing your risk of everything from belly fat to aches and pains. Satisfying alternatives? Try a crunchy carrot instead of that tempting biscuit.

DECREASE TOXIN INTAKE Cut back on alcohol, reduce caffeine consumption and opt for herbal teas and water to stay hydrated. Such changes will help take pressure off the kidneys and liver so they function at their best.

NIX JUNK FOODS Toss highly processed foods that leave you feeling sluggish and opt for more fresh fruit and veg – to ensure you get the nutrients you need and extra fibre to help your body’s natural detox process.

BOOST THE HEALTH OF YOUR MICROBIOME Our bodies are made up of a collection of microorganisms that we now know as a microbiome. Research has also told us recently how important this collection of organisms is to our health – and why we need to take care of it by doing the following:

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Fill your plate with fermented foods Keﬁr, yoghurt, sauerkraut, miso and kombucha are full of probiotics, the good bugs that replenish the population of healthy ﬂora in your gut’s microbiome and enhance digestion.

Eat more prebiotics

Spice things up

These soluble ﬁbre-rich carbs give the good bacteria something to feast on so they can ﬂourish. To make sure you get your daily dose, add oats, bananas, pistachios, garlic, beans and onions to your diet.

Cinnamon hinders the formation of excess stomach gas, turmeric eases anti-inﬂammation and ginger quells constipation, upset stomach and bloating. Make all three into a tea you can serve hot or cold.

HEALTHY LIVING

A TOUCH

of lemon

A squeeze of juice in your green tea may increase the amount of catechins – naturally occurring antioxidants – that are available for your body to absorb. As the weather gets warmer, add it to iced water for a refreshing low-kJ drink.

CUT DOWN ON PLASTIC This oft-used material can be quite controversial, whether you are trying to cut down on landfill or concerned about containers that may release bisphenol A (BPA) or pthalates, which research suggests may harm our health. You might want to try the following: UPGRADE YOUR WATER BOTTLE Switch to glass to eliminate plastic or metal tastes and the potential of leaking chemicals. REHEAT AND STORE FOOD LEFTOVERS IN GLASS, PYREX OR PORCELAIN CONTAINERS Heat releases microscopic chemical components from plastic, and foods pick up more chemicals the longer they’re stored.

THROW OUT CONTAINERS THAT HAVE BEEN MICROWAVED OR RUN THROUGH THE DISHWASHER Heat breaks down plastic and increases the amount of chemicals that may leach into food.

CHECK THE NUMBER Even if the label says “BPA-free”, plastic packaging may contain other potentially harmful chemicals, including phthalates. Most containers are labelled on the bottom with numbers from 1 to 7; those marked 1, 2, 4, 5 or 6 are the safer choices. Avoid plastics labelled 3 and 7 entirely.

pantry makeover

Cleaning up your diet starts with reducing your intake of processed foods and hidden sugars and ﬁlling up on fresh, whole foods that are packed with hunger-staving lean protein, nutrientrich good carbs, and healthier fats. Ensure your success by stocking your fridge and pantry with these healthier options the next time you shop:

PECANS instead of biscuits

Swap…

Add more…

AVOCADO instead of butter As a toast topper, it packs healthy fats and ﬁbre to keep you feeling satisﬁed.

AIR-POPPED POPCORN instead of potato crisps It’s a surprisingly good source of polyphenols, which help eliminate free radicals. It’s also high in ﬁbre.

CHIA SEEDS instead of croutons You’ll trade processed ﬂour and empty kilojoules for a boost of omega-3s that will add goodness to your soup or salad.

GREEK YOGHURT instead of sour cream Lower in fat and higher in protein, it adds a smooth, tangy touch. Can be used in salad dressings and as a topping.

These nuts contain antioxidants that may reduce bad cholesterol by up to 33 per cent.

HUMMUS instead of mayonnaise Spread on your salad wrap or roll, it packs more protein for a third of the kilojoules.

BROCCOLI, KALE and CABBAGE These cruciferous vegetables are rich sources of phenolic compounds associated with a lower risk of certain cancers, heart disease and type 2 diabetes.

RASPBERRIES As a cereal topper, one cup contains 7.6 g of ﬁbre – a good start on the amount you need daily to keep your digestive system moving smoothly. You’ll get a bonus serving of vitamin C as well.

MUSHROOMS Grill portobello and cremini mushrooms for a healthy addition to your brekkie. They will give an extra antioxidant punch that’s on par with carrots, green beans, red capsicum and broccoli.

HARD-BOILED EGGS MINERAL WATER instead of orange juice A glass of OJ contains 5 teaspoons of sugar. You also miss out on the ﬁbre if it’s squeezed so go for whole fruit instead.

They have 10g of ﬁlling protein and a small study found by putting an egg or two into a salad may boost absorption of inﬂammation-reducing carotenoids from all the raw veg in there.

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MIND & BODY

Detox from stress Left unchecked, stress can have quite negative effects on your long-term health and emotional wellbeing. That’s why letting go of it is an important part of giving your life a refresh this spring.

To start… Get out in the garden: Studies have

shown a link between a common bacteria (M. vaccae) found in garden soil and an increase in serotonin, a happy-making brain chemical. Detox your social media: What’s on your feed afects your mood. So unfollow negative friends to hide their posts. You can even try going without Facebook for a month or two. Treat yourself: Adding 2 cups of Dead Sea salts to a hot bath will ease aches and pains. The high mineral content helps reduce ﬂuid retention and muscle stifness. Epsom salts can also help you de-stress in a bath. Sniff bergamot: This sweet-smelling

essential oil is uplifting and relaxing. It has been associated with reduced heart rate, blood pressure and stress. Hug a loved one: More frequent embraces have been shown to protect people from increased susceptibility to infection when they’re stressed.

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HEALTHY LIVING

CLEAN UP YOUR

make-up tools Bacteria build up can clog pores and lead to breakouts. So wash synthetic brushes weekly with hot water and dishwashing detergent and natural brushes monthly with gentle shampoo and warm water. They’ll be clean and your skin healthy!

the wonders of H20 When the seasons change it’s a good time to check your water intake as optimum hydration has a variety of positive efects on our overall wellbeing: MOOD GAUGE Being cranky isn’t always due to hormones or being ‘hangry’ – lack of water may be the cause. Reach for a glass instead of a muffin for a mood lift. ENERGY MADE EASY The tiredness that’s dragging you down could be due to insufficient ﬂuids in your body, which cause a drop in blood volume, meaning your heart has to work harder to pump blood through your circulatory system.

Clean up

your beauty routine Personal care items – cosmetics, skincare products and shampoo, among others – can include chemicals that are suspected to be related to health issues, ranging from dermatitis to potentially causing some cancers. To minimise your risk, look for these three words on labels. If you ﬁnd them, replace the product with one that doesn’t contain these toxins.

QUATERNIUM A formaldehyde-releasing preservative, it’s also a suspect in contact dermatitis, skin irritation and allergic reactions.

FRAGRANCE Many cosmetics smell pleasant but that may due to chemicals that can cause a reaction in your skin. To be safe, check what constitutes the fragrance on the label or go for “fragrance free”.

PARABENS A preservative used in a wide range of products, parabens have been found to have endocrine disruption efects on animals in lab tests. Although the impact on humans isn’t fully understood you may want to avoid these chemicals.

FIX FOCUS Studies suggest dehydration can afect attention, memory and reasoning abilities, so don’t wait ’til your thirsty to top up. How much is enough? Our need for H20 varies but generally eight cups a day holds true for women (10 for men). You can also eat water-rich foods like watermelon, cucumber, celery and tomatoes.

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HEALTHY LIVING

HOME

Purify the air you breath A new study in the journal Environmental Science & Technology highlights a worrisome reality about dust in our homes: it can contain a mixture of potentially toxic chemicals that leach out of everything from fabrics to flooring materials and can pose hazards including dizziness, asthma and allergies. Simple things like leaving your shoes at the front door, along with whatever they have picked up during the day, will help keep your indoor air healthy.

KEEP IT CLEAN

naturally You can make your own allpurpose cleaner sans the chemicals. Just fill a spray bottle with 1 part distilled white vinegar and 1 part water. Add a few slices of lemon or a mix of herbs such as rosemary, thyme or peppermint/mint for a fresh scent.

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YOUR DETOX CHECKLIST STOP THE SPREAD OF BACTERIA “The dirtiest room in the house is often the kitchen, as raw meats and vegetables carry bacteria and potential pathogens,” explains microbiologist Dr Philip Tierno. To avoid getting sick start of by disinfecting your dish sponge. Clean garbage cans with soap and water every two weeks. “The bottom is often a holding area for germs, thanks to leaky bags or dripping food,” says Tierno. Wipe down counters, appliances and handles daily. OPEN WINDOWS OFTEN “Circulation helps decrease concentrations of volatile organic compounds, as studies show they’re more highly concentrated indoors than outside, even in outdoor places where the air isn’t totally clean,” says Veena Singla who co-authored the study in Environmental Science & Technology about house dust . BUY AIR-CLEANSING HOUSEPLANTS In a US study, five common houseplants – jade plants, bromeliads, Caribbean tree cacti, spider plants and dracaenas – were shown to be efective at filtering harmful substances from indoor air. NASA scientists have observed that plants absorb dangerous compounds from the air into their leaves and then move them to their root zones, where microbes break them down. USE A VACUUM WITH A HEPA FILTER HEPA is an acronym for high-efficiency particulate air, which means these filters pick up fine-grained dust and toxins that escape standard vacuums and contaminate air. DISCARD OLD PILLOWS They’re a haven for dust mites, and if they’re flat or lumpy, they may be wrecking your rest.

PHOTOGRAPHY: ISTOCK

USE A FRESH TEA TOWEL EACH DAY It’s the most contaminated item in the kitchen. When you launder the towels, choose the hottest water setting on your washing machine to kill germs. SANITISE YOUR SMARTPHONE A disinfectant microﬁbre cloth will clean this germ hot spot fast – and you can see what’s on your screen better!

safer scents Room sprays, air fresheners and fragrance plug-ins may be aimed at making indoor air smell sweeter, but research has revealed they increase the toxic load in your home. A safer way to scent your space: a few drops of essential oil in a difuser. Here’s how to pick the best scent for your mood.

Citrus Lemon, lime and mandarin

smell invigorating and may also strengthen the immune system. Rosemary Research shows people perform better on memory tests when in a room scented with rosemary. Lavender Inhaling this scent can help slow down the nervous system and prep you for slumber.

freshen up your bathroom cabinets They often contain outdated or unsafe products. While you’re in spring-cleaning mode, be sure to…

THROW OUT ITEMS CONTAINING TRICLOSAN OR TRICLOCARBAN

These antibacterial chemicals are often found in toothpaste, soaps and cleansers. They are banned in the US as evidence shows they disrupt hormones as well as contributing to antibiotic resistance. It’s best to just stick with soap and water.

CHECK SUNSCREEN LABELS FOR EXPIRATION DATES

REPLACE YOUR TOOTHBRUSH

A Mayo Clinic report notes that chemical sunscreen ingredients are engineered to last no more than three years from the date of manufacture.

The Australian Dental Association recommends changing toothbrushes at the irst sign of wear-and-tear or every three months, whichever comes irst, to prevent bacteria build-up.

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Letting

Professional organiser Peter Walsh, who appears regularly on The Living Room, has come up with a brilliant idea to help you downsize and declutter your worldly goods to make way for a simpler, happier life. And you can start today!

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EMOTIONAL HEALTH

TIME FOR

a spring clean! All the stuff you have accumulated has the power to evoke deep emotions and memories that can derail you when you’re trying to sort out your home. By using these methods, you’ll purposefully confront the items now crowding your life and lessen the load.

s you travel through life, you encounter milestones that require you to comb through the stuf you’ve gathered: moving to a new home; marriage and combining households; kids growing up and leaving the nest empty (and unnecessarily large); or the death of a partner or parent. The stuf you’ll sift through has the power to evoke deep emotions and memories that can derail you. I know this well, because I’ve helped thousands deal with the clutter in their homes. By using my methods, you won’t simply turn your back on your treasured possessions and walk away empty-handed. Instead, you’ll purposefully confront the items now crowding your home. While these tips can be applied to ridding your home of things you don’t need, use or want, downsizing is far more than a casual decluttering project. Instead, it requires you to seriously inspect your stuf and oload a large portion of it. Chances are that you’ll go through a downsizing project only a couple of times in your life. To begin, you will need to sort your stuf into three categories: Memory Items, I-Might-Need-It Items, and Trash/Recycling. Then further sort the items within each category. You’ll end up keeping only two kinds of items as you downsize: treasures that trigger very speciﬁc, happy and signiﬁcant memories that you actually appreciate having and functional objects that will help you thrive in your new space.

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How many “treasure” items you keep is up to you, but I recommend putting a limit on yourself by using the dining room table test: take no more than the number of objects that will fit on the dining room table in your home. It can help to come up with a “Bests, Mosts, and Greatests” memory list first, then find objects tied to those memories, rather than picking up items and finding a rationale for why you should keep them. If you have furniture you consider a treasure, you can exempt it from the test. How high you stack your treasure table is up to you, but remember that this is not a competition to game the system to see how many items you can squeeze into a limited space. When your table is full, you’ve maxed out your quota of treasures!

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PHOTOGRAPHY: ISTOCK

Take the dining room table test

EMOTIONAL HEALTH

CATEGORY ONE: MEMORY ITEMS These are the things that remind you of important people, achievements or events. You have four kinds of Memory Items. • Treasures are truly irreplaceable. You can’t buy another in a store, and you wouldn’t ﬁnd these items on eBay if you searched every day for a year. Treasures are few, important and meaningful. In my experience, treasures represent no more than 5 per cent of the objects you own. Examples: Grandma’s quilt or the most valued stufed toy from your childhood. • Trinkets you’ve collected from family trips and gatherings that spark a smile but aren’t as important as the treasures. Examples: the Grand Canyon shot glass from your holiday or the broken pocketknife that Grandpa owned but no one remembers him carrying. • Forgotten items that usually make you laugh and shrug your shoulders when someone asks where they came from. If an item has no signiﬁcance other than that it’s been in your home longer than you can remember, you can let that go, too. Examples: the paperback someone who had a crush on you gave you in high school or the leaves you pressed in wax paper as a child. • Malignant items that remind you of negative or painful moments. You hold on to them even though their presence in your home triggers a memory or emotion you’d prefer not to have. Examples: the bike helmet you were wearing during a serious crash, the journal you kept during a painful breakup, or the travel brochures for the vacation you had to cancel years ago so you could attend a funeral. You’ll keep only one kind of Memory Item: the treasures. It’s possible that a friend or family member might want some of your trinkets and forgotten stuf. Or these items might be valuable enough to sell. Whether you give them away, donate them, or sell them, let them go. And the malignant items? You’re beginning a new day that has no place for any painful memories. Let them go… straight into the trash!

CATEGORY TWO: I-MIGHT-NEED-IT ITEMS These have a useful function. I’d estimate 80 per cent of the stuf in a typical home falls into this category, including books and magazines on your shelves, clothes in your closet, food in your pantry, oice supplies in your desk, maybe even the stuf in your kitchen junk drawer. But you’re not taking all of it!

You’re only going to bring the items that you use regularly and will ﬁt into your new space. For example, a blender is a worthy item. Your winter coat is worthy, too. But if you have a blender and a chopper and three other devices that turn food into tiny pieces, you probably don’t need them all. If you have three winter coats, you probably don’t need all of them, either. Ask yourself as you consider each item: • Do you have a current need for it (in other words, do you use it often)? Then it’s worthy. • Do you have a speciﬁc plan to enjoy certain items after your move that you don’t currently use? (For example, you’ve already signed up for cooking classes, so you can use your kitchen gear.) Then they’re worthy. • Are you at least 95 per cent sure you’ll want to ofer an item to your kids (and they’ll want it) in the near future? Then it’s worthy, too. But thinking you might use an item in a year or two or that your kids will use it someday is not a valid reason to call an item worthy. It’s likely that you’ll have several options for distributing I-Might-Need-It Items that you don’t want to take with you. Maybe you can ofer pieces to a family member, such as your nieces or nephews. Or maybe a non-family member would want to buy your clothes and furniture online or at a garage sale.

Whether you give them away, donate them, or sell them, let them go. CATEGORY THREE: TRASH/RECYCLING The things that neither you nor anyone else needs will represent about 15 per cent of the stuf in your home. This is the lone sock, stack of old magazines, container without a lid, and pile of rags in the laundry cupboard. Trash is clutter that accumulates (perhaps even reproduces) under the sink, in the backs of closets, and in other crevices. If it looks like trash, it goes in the Trash/Recycling pile. If you keep saying no when you try to put it into another category (“Is this a Memory or an I-Might-Need-It Item? Does anyone else want it? Can I sell it?”), it also goes in this pile. Downsizing often triggers stream-ofconsciousness diversions that waste hours. Knowing there are only three categories will help you sort through your possessions quickly so you don’t get sidetracked by stress, nostalgia or worries about the future.

Adapted from Let It Go: Downsizing Your Way to a Richer, Happier Life. by Peter Walsh.

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food NUTRITIOUS & DELICIOUS

Healthy eating, made easy

PHOTOGRAPHY LAURA EDWARDS.

Curb carb cravings with this light but tasty salad (p.130) Porridge is given a tasty makeover on page 123. So good!

On the menu this month ...

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Start the day with a bowl of goodness that will keep you filled with energy

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Try four of Luke Hines’ new recipes – easy to make and oh-so tasty to eat!

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Get ready for the warmer months with these deliciously healthy salads

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Sweet and savoury snacks that will be a great addition to any lunch box

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FOOD BREKKIE BOWLS

A fresh start! Power up each morning with these bowls ﬁlled with goodness to give you the energy you need to get going. RECIPES BY TALINE GABRIELIAN PHOTOGRAPHY BY PETRINA TINSLAY

CRUNCHY CACAO AND MACADAMIA CLUSTERS SERVES 6 • VEGAN • DAIRY FREE • GLUTEN FREE • REFINED SUGAR FREE

10 medjool dates, pitted ¼ cup maple syrup 2 tablespoons coconut oil 1 tablespoon tahini 1½ cups activated buckwheat groats (available from health food stores) 1½ cups pufed quinoa 1 cup desiccated coconut ¾ cup raw cacao powder ⅛ teaspoon Himalayan salt 1 tablespoon grapeseed oil ½ cup roughly chopped macadamia nuts (see tip) 1. Preheat the oven to 120°C. Line a 40 x 28 cm baking tray with baking paper. 2. Place the dates, maple syrup, coconut oil and tahini in a food processor and blend until smooth. 3. In a large bowl, combine the buckwheat groats, pufed quinoa, coconut, cacao powder and salt. 4. Things are going to get sticky, so you may want to pop on some food-handling gloves here. Add the date mixture to the buckwheat mix and combine well using your hands. You want the mixture to stick together, so combine until it forms one large ball.

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5. Place on the baking tray and spread the mixture out so it can bake evenly. Drizzle with the grapeseed oil. 6. Bake for 15-20 minutes, then loosely break up the mixture into clusters, shaking the tray or tossing to ensure they brown evenly. Bake for a further 15-20 minutes, or until the clusters have browned and become crispy. 7. Remove from the oven and leave to cool for at least 20–30 minutes. The clusters should become crunchy once cooled. 8. Add the macadamias and store in an airtight container in the pantry. The clusters will keep for up to 2 weeks. Cook’s tip: For a nut-free version, replace the macadamias with your favourite seeds, or mix of seeds. NUTRITION (per serving) 2,360 kJ/565 cal. Protein 10.8g. Total fat 31.6g. Sat fat 17.2g. Carbs 54g. Sugars 15.7g. Fibre 13g. Sodium 39mg. Calcium 58mg. Iron 4.2mg.

Power combo These crispy clusters make a fabulous topping to smoothie bowls, and are divine as a cereal with your favourite milk or yoghurt.

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CREAMY QUINOA PORRIDGE WITH STEWED PLUMS SERVES 4 • VEGAN • DAIRY FREE • GLUTEN FREE • REFINED SUGAR FREE • NUT FREE

STEWED PLUMS 4 plums, cut in half, stones removed 2 tablespoons rice malt syrup 1 tablespoon granulated coconut sugar PORRIDGE 2 cups cooked quinoa (see tip) 1½ cups rice milk 1 cup coconut cream

2 tablespoons maple syrup, plus extra to serve 1 teaspoon lucuma powder (a natural sweetener available at health food stores) 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ⅛ teaspoon Himalayan salt 2 tablespoons sunﬂower seeds 2 tablespoons chia seeds 1 tablespoon sultanas

1. To stew the plums, place the ingredients in a saucepan with ½ cup water. Bring to the boil, then reduce the heat and simmer for 5-8 minutes, or until the plums have softened slightly. 2. Remove the plums from the syrup. Continue simmering the syrup until it has reduced to a thick, sticky liquid; this can take up to 10 minutes. 3. Remove the syrup from the heat and allow to cool. As it cools down, the syrup will thicken even further. 4. Meanwhile, to make the porridge bring the quinoa and rice milk to the boil in a separate saucepan. Add the remaining porridge ingredients, stirring well. Bring to a simmer and cook for 3-5 minutes, stirring occasionally. 5. When your porridge has reached a thick, creamy consistency, remove from the heat and ladle into four serving bowls. 6. Serve warm, with the stewed plums and their syrup, and an extra drizzle of maple syrup. Cook’s tip: If you don’t have any leftover cooked quinoa, you’ll need to cook ¾ cup quinoa for this recipe. Place it in a small saucepan with 1¼ cups water and bring to the boil. Reduce the heat, then cover and simmer for 10 minutes, or until tender. Cooked quinoa will keep in an airtight container in the fridge for 2-3 days.

NUTRITION (per serving) 1,841 kJ/440 cal. Protein 7.5g. Total fat 18.2g. Sat fat 11.7g. Carbs 58.6g. Sugars 34.3g. Fibre 7.3g. Sodium 132mg. Calcium 173mg. Iron 3.6mg.

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FOOD BREKKIE BOWLS

Have your fill APPLE AND COCONUT OVERNIGHT OATS SERVES 4 • VEGAN• DAIRY FREE • GLUTEN FREE • REFINED SUGAR FREE • NUT FREE

1 cup gluten-free rolled (porridge) oats 1 tablespoon chia seeds 1 tablespoon sesame seeds 1½ cups coconut yoghurt ½ cup apple juice 1 teaspoon ground cinnamon 1 apple, shredded or grated 2 tablespoons shredded coconut Pulp of 2 passionfruit Microgreens, to garnish (optional) 1. Place the oats, chia seeds and sesame seeds in a bowl. Add the yoghurt and apple juice and mix well. Stir in the cinnamon, then cover and place in the fridge overnight.

Oats provide plenty of ﬁbre and B vitamins, boosted with the goodness of chia and sesame seeds.

2. Serve topped with the apple, coconut and passionfruit pulp, and a sprinkling of microgreens if desired. Cook’s tip: If you ﬁnd your oats are slightly dry in the morning, stir in an extra dollop of coconut yoghurt for added creaminess.

NUTRITION (per serving) 1,133 kJ/271 cal. Protein 10.4g. Total fat 11.3g. Sat fat 5.3g. Carbs 26.9g. Sugars 14g. Fibre 7.5g. Sodium 11mg. Calcium 236mg. Iron 1.7mg.

Recipes and images from Hippie Lane: The Cookbook by Taline Gabrielian (Murdoch Books, $39.99)

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Top it off Elevate your healthy dinner to new flavour heights with these tasty toppings. RECIPES BY LUKE HINES PHOTOGRAPHY BY MARK ROPER

JAMAICAN JERK SALMON WITH PINEAPPLE AND AVOCADO SALSA SERVES 4 PREP + COOK TIME 35 minutes

4 x 180g salmon fillets, skin on 2 tablespoons toasted crushed cashew nuts, to serve JAMAICAN JERK GLAZE 2 shallots, finely chopped 2 garlic cloves, finely chopped 1 long red chilli, finely diced 3 tablespoons coconut sugar 2 tablespoons coconut aminos (a gluten-free, vegan alternative to soy sauce from health food stores) 2 tablespoons coconut oil, melted Zest and juice of 2 limes 1 teaspoon dried thyme Pinch of ground allspice Pinch of ground cinnamon

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PINEAPPLE AND AVOCADO SALSA ¼ pineapple, cut into cubes 2 avocados, cut into cubes ½ bunch coriander, leaves picked and finely chopped Zest and juice of 1 lemon 2 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar ½ long red chilli, deseeded and finely diced Pinch of sea salt Pinch of freshly ground black pepper

1. Preheat the oven to 200ºC and line a baking tray with baking paper. 2. To make the jerk glaze, place all the ingredients in a food processor or blender and whiz together until well combined. Season to taste with salt and pepper, pour the mixture into a small bowl and set aside. 3. Arrange the salmon fillets skin-side down on the prepared baking tray and coat well with the jerk glaze. Transfer to a rack in the centre of the oven and bake for 6–8 minutes, or until the fish is tender and just cooked through. 4. To make the salsa, gently mix all the ingredients together in a bowl and set aside for 10 minutes for the flavours to infuse. 5. Divide the salmon fillets and the pineapple and avocado salsa among serving plates, scatter over the crushed toasted cashews and serve. NUTRITION (per serving) 3,482 kJ/833 cal. Protein 42.4g. Total fat 62.6g. Sat fat 19.3g. Carbs 20.5g. Sugars 18.4g. Fibre 8.7g. Sodium 161mg. Calcium 100mg. Iron 5.3mg.

FOOD FRESH & EASY

LEMONY GRILLED MACKEREL FILLETS WITH GREMOLATA SERVES 4 PREP + COOK TIME 25 minutes + 1 hour chilling time

8 x mackerel fillets, skin on 2 tablespoons coconut oil, melted Zest and juice of 1 lemon ⅓ cup gremolata Fresh rocket leaves, to serve GREMOLATA 3 large handfuls of flat leaf parsley, finely chopped 2 garlic cloves, finely chopped 3 tablespoons extra virgin olive oil Zest and juice of 2 lemons Pinch of freshly ground black pepper

1. To make the gremolata, place all ingredients in a small bowl, cover with plastic wrap and refrigerate for 1 hour. 2. Heat a chargrill pan or barbecue grill to medium-high. 3. Season mackerel fillets generously with salt and pepper and rub them on both sides with coconut oil. 4. Place mackerel fillets skin-side down on the chargrill pan or barbecue grill, cover with foil and cook for 2-3 minutes, until the skin is golden brown. Using a spatula, give them a flip and cook for a further 4 minutes, or until the fish is completely opaque throughout. 5. Divide the grilled fish fillets among plates and scatter over the lemon zest. Squeeze over the lemon juice, spoon over the gremolata and serve with rocket on the side. Cook’s tip: Store any leftover gremolata in an airtight container and use within 4 days. You can also serve it with scrambled eggs, seafood or tossed through a salad. NUTRITION (per serving) 2,634 kJ/630 cal. Protein 60.2g. Total fat 42.3g. Sat fat 16.8g. Carbs 0.8g. Sugars 0.6g. Fibre 2.6g. Sodium 263mg. Calcium 168mg. Iron 2.3mg.

This dish can be on the table in minutes. Mackerel is a fantastic ish to incorporate into your diet. It’s packed full of healthy omega-3 fatty acids – which are great for our overall wellbeing – plus it’s a sustainable choice.

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A touch of spice Try rubbing the cutlets in your favourite Indian seasoning instead of dukkah, then cook as instructed and serve with cucumber raita.

1. To make the tzatziki place the cucumber, garlic, avocado, lemon juice and olive oil in a food processor and pulse until you get a nice, thick, creamy texture. Tip the mixture into a bowl, stir in the herbs and season with salt and pepper to taste. 2. Place the dukkah in a shallow bowl. Take the lamb cutlets and press them into the dukkah on both sides until they are well coated. 3. Melt the coconut oil in a large frying pan over medium-high heat. Add the coated cutlets and cook for 3 minutes on each side for medium-rare, for 4 minutes on each side for medium, or until cooked to your liking. 4. To serve, either divide the lamb cutlets among plates or arrange them on a platter. Top with a generous dollop of tzatziki and scatter over the pomegranate seeds and parsley leaves (if using). Whichever you choose, now’s the time to dig in!

LUKE’S LAMB CUTLETS WITH TZATZIKI AND DUKKAH SERVES 4 PREP + COOK TIME 20 minutes

1 cup macadamia dukkah 12 lamb cutlets 2 tablespoons coconut oil ½ cup Minty PaleoTzatziki Pomegranate seeds, to serve (optional) 1 handful of flat-leaf parsley leaves, finely chopped, to serve (optional)

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MINTY PALEO TZATZIKI 4 lebanese cucumbers, peeled and chopped 1 garlic clove, grated 1 avocado Juice of 1 lemon 2 tablespoons extra virgin olive oil 3 tablespoons mint leaves, finely chopped 2 teaspoons chopped chives 2 teaspoons dried dill

Cook’s tip: Dukkha makes the perfect last-minute addition to a salad when sprinkled over the top, as well as being a fantastic coating for all sorts of meats, ﬁsh and vegetables.

NUTRITION (per serving) 2,312 kJ/553 cal. Protein 18.6g. Total fat 45.6g. Sat fat 24.7g. Carbs 12.7g. Sugars 8.3g. Fibre 10.4g. Sodium 145mg. Calcium 381mg. Iron 15mg.

FOOD FRESH & EASY

HERB-CRUSTED SALMON TARATOR WITH TAHINI-YOGHURT DRESSING SERVES 6 PREP + COOK TIME 40 minutes

1 x 1 kg salmon fillet, skin on and pin-boned ⅓ cup coconut oil, melted Seeds of 1 pomegranate (or buy frozen seeds) HERB CRUST 1 red onion, finely diced 1 handful of flat-leaf parsley, leaves, finely chopped 1 handful of coriander leaves, finely chopped 1 handful of mint leaves, finely chopped 2 long red chillies, finely chopped ⅔ cup macadamia nuts, finely chopped 1 cup pecans or walnuts, finely chopped 2 tablespoons sumac 1 tablespoon smoked paprika 150ml extra-virgin olive oil TAHINI-YOGHURT DRESSING 200g coconut yoghurt ⅓ cup tahini Juice of 2–3 lemons 2 teaspoons ground cumin 2 garlic cloves, finely diced ½ teaspoon sea salt ½ teaspoon pepper

1. Preheat oven to 170°C and line a large baking tray with baking paper. 2. Brush the salmon all over with the coconut oil to coat evenly and season generously with salt and pepper. Place the coated ﬁllet skin-side down in the centre of the lined baking tray, then fold over the long sides of baking paper to encase the salmon and twist the ends to seal. Wrap this parcel carefully in foil to retain the heat and place back on the baking tray. Bake for 20–30 minutes, or until the salmon is just cooked through. 3. While the salmon is baking, make the herb crust and the dressing. 4. For the herb crust, combine the ingredients in a bowl and season well with salt and pepper. 5. For the tahini-yoghurt dressing, place all the ingredients in a food processor and

pulse until well combined and nice and creamy, loosening it with a tablespoon or two of water, if necessary. 6. Once the salmon is cooked, remove it from its foil package and paper and transfer to a large serving platter. Spoon dressing over the top, then cover with herb crust. Sprinkle over pomegranate seeds and enjoy. Cook’s tip: Traditionally, tarator is a Middle Eastern sauce made with lemon juice, garlic and tahini, which is a great source of protein and calcium. You can also mix it up with turmeric for a ﬂavoursome salad dressing.

NUTRITION (per serving) 4,539 kJ/1,086 cal. Protein 46g. Total fat 93g. Sat fat 24g. Carbs 13g. Sugars 10g. Fibre 10g. Sodium 679mg. Calcium 200mg. Iron 6mg.

Recipes and images are from Luke Hines’ new book Healthy Made Easy (Plum, $39.99)

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Skinny salads These versatile recipes are so easy, and delicious, they will turn into all-rounders you’ll want to serve up throughout the year! RECIPES BY KATHRYN BRUTON PHOTOGRAPHY BY LAURA EDWARDS

CHILLI-ROASTED SWEET POTATO, CAULIFLOWER, ROCKET AND RICOTTA SERVES 4 PREP + COOK TIME 25 minutes SUITABLE FOR GLUTEN FREE, VEGAN

1 sweet potato (about 250g), cut into thin wedges 1 medium cauliflower (about 750g), broken into florets 2 teaspoons chilli flakes 5 thyme sprigs, leaves picked 2 tablespoons olive oil 100g rocket 50g ricotta or feta cheese, crumbled POMEGRANATE, MINT AND CORIANDER DRESSING 1 teaspoon cumin seeds 2 tablespoons olive oil 1½ tablespoons pomegranate molasses (in specialty grocers) 1 tablespoon Dijon mustard ½ teaspoon agave nectar (or honey) Juice of 1 lime and zest of ½ 50g pomegranate seeds 5g each coriander and mint, finely chopped

Savour it sweet Roasting root vegies brings out their natural sweetness. They taste great warm or in salads!

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NUTRITION (per serving) 1,334 kJ/ 319 cal. Protein 8.5g. Total fat 20.7g. Sat fat 3.6g. Carbs 19.7g. Sugars 11.2g. Fibre 10g. Sodium 244mg. Calcium 154mg. Iron 2.4mg.

1. Preheat the oven to 200°C. Line a large baking tray with foil. 2. Toss the sweet potato and cauliflower with the chilli flakes, thyme and olive oil. Spread in an even layer on the tray. Season generously with salt and pepper and roast for 20 minutes. 3. To make the dressing, toast the cumin seeds in a dry frying pan for a couple of minutes. Transfer to a pestle and mortar and grind to a rough powder. Transfer to a bowl, add the remaining ingredients and whisk together. Season to taste. Refrigerate until needed. 4. When roasted vegetables are cool, toss with the rocket and half of the dressing and finish with the ricotta or feta cheese. Serve the remaining dressing for people to help themselves to more if they wish.

FOOD SPRING SALADS

THAI GREEN CHICKEN CURRY SALAD SERVES 4 PREP + COOK TIME 50 minutes SUITABLE FOR DAIRY FREE, GLUTEN FREE

4 skinned and boned chicken thighs (about 350g) 150ml coconut milk ( freeze the rest if using a 400ml can) 50g mix of basmati and wild rice 4 heads of baby pak choi (about 200g), finely shredded 1 large zucchini, sliced 60g green beans, each sliced into three 50g edamame peas 2 tablespoons rice vinegar 1 tablespoon fish sauce THAI GREEN CURRY PASTE 70g fresh coconut (you can buy it ready prepared in most big supermarkets) 50g fresh ginger, unpeeled 1 shallot, peeled 2 garlic cloves, peeled 1 lemongrass stalk, roughly chopped 1 green bird’s eye chilli 60g fresh coriander 1 tablespoon fish sauce Juice of 2 limes, saving some (about 1 tablespoon) to add to marinade

1. To make the curry paste, put all the ingredients into a food-processor and blitz until smooth. Set aside 100g of paste to use later and freeze the rest. 2. Place the chicken thighs between two sheets of clingfilm or parchment paper and bash with a rolling pin until really thin. 3. Mix the curry paste with the coconut milk in a bowl, add the chicken and marinate for a minimum of 30 minutes, or overnight if you are super organised! 4. Cook the rice mix according to the packet instructions. When ready, rinse under cold water and set aside to cool, then place in a large bowl with the prepared vegetables. 5. Remove the chicken from the marinade, scraping of as much of it as possible, and reserve. Heat a chargrill pan until it is smoking hot and cook the chicken thighs for about 4 minutes on each side. You may need to do this in batches. Set aside and keep warm. 6. Deglaze pan with rice vinegar. Pour in marinade, 100ml water and fish sauce and simmer for 3-4 minutes. Taste one more time for seasoning, adding a touch more fish sauce or lime juice if necessary. 7. Pour the hot dressing over the raw vegetables and rice and mix together. Divide between bowls, top with the warm chicken and serve. NUTRITION (per serving) 1,348 kJ/322 cal. Protein 23.5g. Total fat 15.4g. Sat fat 10.4g. Carbs 17.9g. Sugars 4.7g. Fibre 7.3g. Sodium 1150mg. Calcium 100mg. Iron 3.8mg.

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Carb top up PEA AND GNOCCHI EXTRAVAGANZA SERVES 4 PREP + COOK TIME 15 minutes SUITABLE FOR VEGETARIAN

350g gnocchi 150g frozen peas 100g sugar snap peas, halved lengthways 100g snow peas, sliced 70g snow pea sprouts DRESSING

1 small shallot, roughly chopped 2 tablespoons olive oil 1 tablespoon red wine vinegar 15g mint, leaves picked 15g basil, leaves picked Juice of 1½ lemons and zest of ½ 1 tablespoon pine nuts

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1. Cook gnocchi according to packet instructions then drain and refresh under cold water. 2. Cover the peas with boiling water from the kettle, leave for a couple of minutes then drain and refresh as above. 3. Put all the ingredients for the dressing into a blender and blitz until smooth. Season to taste with salt and freshly ground black pepper. Let out with a dash of water if the dressing is a little thick. 4. Put the gnocchi, peas, sugar snap peas, snow peas and pea shoots into a big bowl, pour over the dressing and toss so all the ingredients are thoroughly coated. Taste once more for seasoning, adjust if necessary and serve.

This salad is filling without being too heavy – carb cravings will be quelled and energy levels boosted.

NUTRITION (per serving) 1,249 kJ/299 cal. Protein 8.5g. Total fat 12.9g. Sat fat 1.7g. Carbs 32.2g. Sugars 4.4g. Fibre 7.3g. Sodium 434mg. Calcium 69mg. Iron 2.4mg.

FOOD SPRING SALADS

WARM LAMB KOFTA SALAD SERVES 4 PREP + COOK TIME 20 minutes + 30 MINUTES REFRIGERATION TIME SUITABLE FOR GLUTEN FREE

LAMB KOFTA

325g lamb shoulder or neck fillet, minced 4 thyme sprigs, leaves picked Zest of ½ lemon 1 garlic clove, finely grated or chopped 1 teaspoon sumac ¼ teaspoon mild chilli powder ¼ teaspoon ground cumin ¼ teaspoon ground coriander ¾ teaspoon pomegranate molasses 2 tablespoons olive oil 4 fresh rosemary sprigs (optional) SALAD

80g mixed leaves 40g flat-leaf parsley, leaves picked 40g mint, leaves picked Juice of ½ lemon 1 small red onion, sliced into rings and mixed with juice of ½ lemon SUMAC, CHILLI AND LEMON YOGHURT DRESSING

60ml natural yoghurt ½ tablespoon olive oil Juice and zest of ½ lemon 1½ teaspoons sumac ½ teaspoon mild chilli powder 1. In a medium bowl, mix the kofta ingredients together so that the ﬂavours are evenly distributed. If using rosemary stalks as skewers for the kofta, remove all the leaves except those at the top. 2. Divide the mixture into four, and mould onto the prepared skewers in a long, thin sausagelike shape. This step can be done in advance. Refrigerate for 30 minutes before cooking to allow the meat to ﬁrm up. 3. When lamb kofta is ready, place a griddle or frying pan on a high heat coated with the olive oil. When very hot, add the skewers and cook for about 8 minutes, turning so that all sides get nicely browned. 4. Allow the koftas to rest while you prepare the dressing and rest of the salad. 5. To make the dressing, mix all the ingredients

together and season to taste with salt and freshly ground black pepper. 6. Toss the mixed leaves, parsley and mint with the juice of ½ lemon, 1 tablespoon of dressing and a generous pinch of salt and pepper. 7. Serve with the koftas, pickled red onions and the remaining dressing in a bowl for everyone to drizzle over their salad. Cooks Tip: If you are feeling organised, make double or triple the kofta mixture and freeze it. These kofta are a great standby to have in the freezer, especially in the summer months, when they are amazing on a barbecue. NUTRITION (per serving) 953 kJ/228 cal. Protein 20.1g. Total fat 10.2g. Sat fat 3g. Carbs 9.2g. Sugars 3.5g. Fibre 7.4g. Sodium 412mg. Calcium 202mg. Iron 7.7mg.

Recipes and images from Skinny Salads by Kathryn Bruton (available September, Kyle Books, $35)

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Healthy bites Sweet or savoury, when you’re feeling peckish, reach for one of these tasty treats – they’re free from dairy and sugar… enjoy! RECIPES AND PHOTOGRAPHY SALLY O’NEIL

THREE-INGREDIENT CINNAMON COOKIES MAKES 8 PREP + COOK TIME 20 minutes

1 ripe medium banana 1 cup unsweetened shredded coconut 1½ teaspoons ground cinnamon 1. Preheat oven to 180Ʌ and line a baking tray with baking paper. 2. In a bowl, mash the banana with a fork until almost smooth. Add the coconut and cinnamon and mix well. 3. If the dough feels too wet and sticky to mould, add a little more coconut.

4. Shape the dough into balls on the baking tray and press them to about 5mm thick. 5. Bake for 10-15 minutes until golden brown. Allow to cool and enjoy. NUTRITION (per cookie) 364 kJ/ 87 cal. Protein 0.9g. Total fat 7.4g. Sat fat 6.5g. Carbs 3.3g. Sugars 2.4g. Fibre 2.3g. Sodium 2mg. Calcium 8mg. Iron 0.4mg.

Did you know? Cinnamon can help slow down the breakdown of carbs in the digestive tract, so it’s great to pair with high GI foods such as bananas.

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FOOD SIMPLE SNACKS

PUMPKIN & FETA PUFFINS MAKES 12 PREP + COOK TIME 35 minutes

2 cups almond meal 1 teaspoon Himalayan salt 1 teaspoon baking powder (gluten-free as needed) 3 organic free-range eggs 1 tablespoon lemon juice ¼ cup unsweetened almond milk 2 tablespoons melted coconut oil 1 cup pumpkin puree 2 cups fresh spinach, roughly chopped 100g feta ( for dairy-free puffins, use ½ cup chopped sundried tomatoes) ¼ cup pepitas (pumpkin seeds) 1. Preheat the oven to 200°C. Line an 8-hole muin tray with paper liners, then set aside. 2. In a bowl, mix the almond meal, salt and baking powder. In another bowl, mix the eggs, lemon juice,

almond milk, oil and pumpkin puree. 3. Gently fold the wet ingredients into the dry, stir though the spinach. Dollop evenly into the muin liners. 4. Crumble the feta over the top and sprinkle with pepitas, then place in the oven, reducing the heat to 180°C. 5. Bake for 20-25 minutes or until a skewer comes out clean. 6. Allow to cool for 10 minutes before removing to a wire rack to cool.

Keep on going These puffins (protein muffins) are chock full of goodness and fibre to keep you going until your next meal. Enjoy them as a nutritious brekkie or as a filling post-workout snack.

Cook’s tip: You can also add diced ham, shallots or cherry tomatoes – the options are endless! NUTRITION (per puffin) 859 kJ/206 cal. Protein 7.8g. Total fat 18g. Sat fat 5.5g. Carbs 2g. Sugars 1.6g. Fibre 2.5g. Sodium 413mg. Calcium 83mg. Iron 1.4mg.

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FOOD SIMPLE SNACKS

Protein power Almonds are a great source of protein as well as being filled with healthy monounsaturated fats. Go for raw and unsalted. Add to salads and your baking.

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LIFE-SAVING SAVOURY FLAPJACKS MAKES 10 PREP + COOK TIME 35 minutes

2½ cups rolled oats (gluten-free, as needed) 1 teaspoon Himalayan salt ﬂakes 1 tablespoon rosemary leaves, ﬁnely chopped ½ cup almonds, roughly chopped 3 tablespoons extra virgin olive oil 1 small red onion, thinly sliced 1 tablespoon balsamic vinegar 1 small zucchini, grated ⅓ cup mixed olives,pitted, roughly chopped 3 organic free-range eggs

tablespoon of the olive oil and sauté the onion for a few minutes until soft. Add vinegar and cook for a few minutes, until onions start to caramelise. 4. Add the onion mix along with the grated zucchini and olives into the oat mixture and stir until well combined. 5. Into the mix, crack the eggs and add the remaining olive oil, mixing well. 6. Spoon the mixture into the prepared pan and bake for 25-30 minutes until golden brown. Allow to cool before slicing and serving.

1. Preheat oven to 180Ʌ Line a small rectangular pan with baking paper. 2. In a large bowl, mix together oats, salt, rosemary and almonds. Set aside. 3. Using a small frying pan, add 1

NUTRITION (per ﬂapjack) 832 kJ/199 cal. Protein 6.3g. Total fat 12.9g. Sat fat 1.9g. Carbs 12.9g. Sugars 1.7g. Fibre 3.4g. Sodium 301mg. Calcium 46mg. Iron 1.6mg.

Lemon lovers rejoice! Make afternoon tea easy with these drizzled poppy seed biscuits with serious zing. LEMON AND POPPY SEED BISCUITS WITH SUGAR-FREE ICING MAKES 20 PREP + COOK TIME 20 minutes

1 cup coconut flour ¼ cup arrowroot powder or tapioca starch ½ cup unsweetened desiccated coconut 1 tablespoon poppy seeds 3 organic free-range eggs ½ cup coconut oil, melted, 3 teaspoons extra for icing ¼ cup rice malt syrup 1 lemon, rind and juice ¾ cup stevia icing mix 1. Preheat oven to 180Ʌ and line a baking tray with baking paper. 2. Mix the coconut flour, arrowroot powder, desiccated coconut and poppy seeds together in a large bowl. 3. In a separate bowl whisk eggs, coconut oil and rice malt syrup with 1 tablespoon of lemon juice and all of the rind. 4. Add wet ingredients to the dry ingredients and stir until well combined. 5. Roll tablespoons of the mixture into balls and place onto the baking tray, flattening gently with your palm or the back of a fork. 6. Bake for 12-15 minutes until just golden, then remove from the oven and allow to cool. 7. Mix the icing sugar with the extra coconut oil and remaining lemon juice, stirring until smooth. 8. Drizzle lemon icing over the biscuits.

NUTRITION (per biscuit) 511 kJ/122 cal. Protein 2g. Total fat 8.7g. Sat fat 7.3g. Carbs 8.8g. Sugars 2.5g. Fibre 0.8g. Sodium 18mg. Calcium 15mg. Iron 0.4mg.

Recipes and images from Love Move Eat by Sally O’Neil (Bauer Books, $34.99). For more of Sally’s recipes go to the-ﬁt-foodie.com

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Profiled Smart ideas for your healthy lifestyle... Free of lactose. Full of flavour Brooklea Lactose Free Yoghurt is now exclusively available in Aldi!* Made with locally sourced fresh milk, Brooklea Lactose Free contains none of the lactose that can cause bloating and discomfort, without compromising on taste. Available in two deliciously creamy four-pack ﬂavours – Strawberry and Natural: RRP $3.79. * Exclusive to ALDI NSW.

Goodness in a glass Packed with antioxidants from 55 cranberries per 250ml serve and only 83 kJ (20 calories), plus no added sugar, Ocean Spray Cranberry Light Fruit Drink helps cleanse and purify your body as part of a healthy diet and lifestyle. It’s delicious with a splash of sparkling water, blended in a smoothie, or enjoy just on its own! Visit oceanspray.com.au.

Stay fresh the natural way Made in Australia using all natural ingredients, No Pong Bicarbonate Free allows the body to expel sweaty toxins naturally while providing 12-hour protection. Efective at reducing bacteria, it also contains coconut oil and beeswax, as well as ingredients designed to absorb sweat while allowing your skin to breathe. For people sensitive to bicarb deodorants and fragrances, this new patent-pending formula is especially for you; $6.95, available online at nopong.com.

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A novel romance Enjoy all three series of the unmissable hit drama, brimming with action and romance. Set against Cornwall’s captivating coastline, the BBC series from adpated from Winston Graham’s original novels follows the story of Ross Poldark and his family in 18th century Britain. Series 1-3 of Poldark is now yours to take home on DVD. RRP $79.95, jbhiﬁ.com.au.

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Hearts are racing The ABC’s ‘sexy and smart’ (Bundaberg News) new medical drama series follows a high-ﬂying ﬁnancial analyst who had it all until failing kidneys landed her at death’s door. A transplant ofers Frankie (played by Claire van der Boom) a second chance at life, and she decides to become a doctor herself, facing daily challenges in the high-pressure world of a major teaching hospital. Pulse, inspired by a true story, is new to buy on DVD October 4. RRP $39.95 at sanity.com.au.

Snack your way to an energyfilled day Made with nourishing ingredients like açai, chia, quinoa and whole grains, plus antioxidant-rich dark chocolate, the new Well Naturally No Sugar Added Superfood Bars pack an energising hit to help you power through your day. A nutritious snack that will ﬁt easily into your handbag or lunch box. Find the Açai and Chia & Quinoa varieties in the health food aisle of Woolworths and independent supermarkets nationwide; wellnaturally.com.au.

CATCH UP. RAISE FUNDS. CHANGE LIVES.

Host a Girls’ Night In this October and donate the money you would spend on going out to Cancer Council’s work in research, prevention and support for women’s cancers.

Your pets

Sneezy, wheezy PETS A scratch here, a sniffle there – no, we’re not talking about you! Your furry companions can also suffer from allergies. BY KAREN ASP

rody was just over a year old when he started getting ear infections and itchy paws. After multiple tests, the pup was diagnosed with pollen, grass and cat allergies, according to his human, Kristy Baker. Brody’s not alone. “Every year I’m treating more allergic pets, but it’s unclear just what’s causing the uptick,” says veterinarian Carrie Donahue. We do know that allergies usually develop in pets under 2 years old, though they can pop up later with lifestyle changes. Purebreds are most at risk, as allergic sensitivities can be genetic, explains veterinarian Eva Evans.

Keep an eye on your pet

Watch out for extraordinary scratching as it’s one of the signs that your furry friend may be too sensitive.

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Your pets

Cat-atonic with love for our pets A third of Aussie households now own cats, and a recent survey revealed who’s really boss in those homes: • Almost one in ﬁve cat owners admit to cancelling or changing holiday plans because of their cat. • The same number say their cat is the boss of the house. • More than one in 10 believe they have a psychic connection with their cat and know what each other is thinking. • One in 10 admit they love their cats as much as their children. • More than a third admit to spending a lot of money on toys for their pet as well as gourmet food and treats. Source: Purina Fancy Feast

HERE’S HOW TO SNIFF OUT SENSITIVITIES – AND BITE BACK

SENSITIVITY SOLUTIONS Flea bites are a common cause of allergies and are usually treated with topical preventives, while antihistamines are given as needed for other allergens, Evans explains. Steroids may be used if other treatments don’t work, but the meds can cause liver disease and diabetes with long-term use. Allergy shots can also provide relief, but they may take up to two whole years to provide results, Evans says. For food allergies, your vet will suggest a special diet for your pet for 6-8 weeks. If symptoms don’t improve, you’ll try diet after diet until relief is found. Allergy shots worked for Brody. “His symptoms aren’t gone, but they’re more manageable,” says Baker. There’s just one hitch: keeping Brody away from his best friend and allergen, the family cat.

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PHOTOGRAPHY iSTOCK

ITCHY INDICATORS Symptoms include sneezing, coughing and itching from allergens such as pollen, grasses, fleas or dust mites. Food allergy symptoms include skin reactions, chronic ear infections and gastrointestinal troubles. Vets often rely on symptom identification and how a pet responds to treatment to help with diagnosis, although tests are available to find the source of your pet’s allergies. The most reliable are a blood test for environmental allergens and a saliva test for food sensitivities, but as with humans, they aren’t always accurate in the long run.

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Walk, Run, Just Have

Word play

BrainGames Exercise your grey matter and stay sharp with these fun workouts

NAME THE COLOURS

Challenge your ability to stay focused! Quickly say aloud the colour each word is printed in, not the word itself. Try it repeatedly to see if you can improve.

LIST IT

Flex your recall by writing down as many types of animals as you can think of in 1 minute. We got 18. How did you do?

BLACK

YELLOW

PINK

RED

BLACK

BLUE

RED

GREEN

PURPLE

BLUE

RED

PINK

SCRAMBLER

To test your brain’s flexibility, try to make as many words out of the following as you can. Can you ind 20 per word?

BALDERDASH

WORD WORLD

Find as many words as you can in 3 minutes in this grid to bolster pattern recognition and mental processing speed. Words can run up, down, sideways or diagonally, as long as each letter touches the next one. For example, you can form the word LARGE by starting with L, moving up to A, going diagonally to R, and so on. Try to beat our score of 25.

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CACOPHONY ONOMATOPOEIA

VERY SHORT STORY Test your creativity by writing a short story using only seven words!

GET THE PICTURE

Give your visual attention span a bit of work to do. Look at this picture for 1 minute, then shut the mag and write down as many of the items in the photo as you can remember. Try again, but take a deep breath before you start and actively focus for another minute. How much better did you do?

OCTOBER/NOVEMBER 2017 PREVENTION

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INSPIRING WOMEN

THE VIEW FROM 45 LUISA MARTIN

Why I love being fit As a lawyer I kept fit for my mental health – I sufer from depression and fitness has always helped me alleviate or control my symptoms. I also had gestational diabetes when I had my second child. My endocrinologist said to me, ‘You have a 90 per cent chance of developing type 2 diabetes if you don’t keep your weight under control’. Reason for my career change I was 42 when my family and I moved to Bali for two and a half years. One of the first things I did was find a personal trainer. With him, I helped establish a boot camp down at our beach in Jimbaran and got all these women who had never been active before to be active. By the time I left I had them doing 5k fun runs. It was so good! So when we moved back last year, I gave up working as a lawyer and studied for my fitness trainer certificate. I want to make a difference I was doing finance law and working on big financial transactions, burning the midnight oil and arguing over commas and punctuation in a clause. But it’s so rewarding to help others – more so than closing a hundred-milliondollar deal. Doing this sort of work makes a diference to women’s lives. My body is stronger Before I was thin, but in my 20s I wasn’t really confident in terms of my body. Right now, for me running is the best exercise. I love to run. I’d average about 10 kilometres most days. I’ve been in my best shape ever, in my 40s! It’s important to feel good about yourself I want to inspire other women to move more. It’s not about being skinny – in our mid 40s it’s about preventing the onset of chronic diseases and building up bone strength. It’s important to be confident and feel good about yourself. And that’s what a lot of the women I’m training are starting to feel.

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“IT’S SO REWARDING TO HELP OTHERS – MORE SO THAN CLOSING A HUNDREDMILLION-DOLLAR DEAL!”

AS TOLD TO ANDREA DUVALL. HAIR & MAKE-UP: LOLA DENNIS.

Having turned her back on a highpowered legal career, Luisa Martin is now a personal trainer, and has never been fitter, nor more fulfilled.

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