AUSTRALIAN

THE
FITFLUENTIAL
ISSUE

BURN 100
THE

FAT HOTTEST

24/7
ATHLEISURE
BUYS!
The Easiest
Weight-Loss
Tips Of All Time
32
Deliciously
Clean Meals

Score A 6
Instant
Hot Core
Sexy Abs In 7 Minutes
Energy
Upgrades

The 25 Women Wholl Make You

MAGZ_WH_0517

Fitter + Happier + Healthier NOW

Flick Your Motivation Switch!
 My smal

NEW
For big coffee moments
ll and only
 133
FALL IN LOVE
WITH KALE

MAY2017
DISCUSS
15
Get the latest in fitness, weight
loss, beauty, nutrition and health

BEST BODY
33 Cover story: Kayla
The global fitness megastar shares
her genius seven-minute ab workout
75
100 BEST
38 You can do this: netball BUYS
75 100 best buys
Super Netball is in town, and INSPO
its faster and fiercer than ever Lost for athleisure inspiration? Never
fear: our fashion edit has you covered
42 The big fat truth
Navigate the confusing world of
fat. Hint: its not all bad for you FEATURES
45 Ready, sweat, go! 84 The 2017 Fitfluential List
Bored of your usual fitness routine? Meet the 25 Aussie women making
Head to one of these sports retreats big waves in the wellbeing industry
49 Ace your game 94 Hooked on a feeling
WH hangs out with a tennis legend, IV drips for your essential nutrients?
the one and only Serena Williams WH investigates the pros and cons
102 The reshape remedy
The 25 simple tips that will boost your

94
HOOKED ON
metabolism and shift stubborn kilos

108 How to ace adulting

Struggling to get it together this week
WELLNESS or even this month? Our guide to
adulting has got your back, girl
116 Train like a fitness editor
Get the inside knowledge on how
to eat, sweat and recover, straight
out of WH offices worldwide

PHOTOGR APHY: AGATA PEC AT HEARST STUDIOS; GEORGINA EGAN; OLIVER BURSTON; ADAM FLIPP/SYNC PRODUC TIONS.
ST YLING: NICOLE ADOLPHE; LEDA ROSS. HAIR: RICHARD K AVANAGH/DLM. MAKE-UP: ALISON BOYLE/ THE ARTIST GROUP
FOOD HUB
123 Wholefood goes luxe
LIFE ETC Delicious vegan meal ideas from the
Insta-famous, divine Hippie Lane
51 JOMO
The new wellbeing acronym youll 133 Four ways with kale
wish youd come across years ago Not just for smoothies and salads! Mix
up your kale intake with these recipes
55 A calmer commute
Zoom to zen town with these tips for 136 Rise and shine
staying relaxed in the drivers seat Ditch the plain porridge and let Jess
Sepel energise your next breakfast
56 Can you uberise wellness
ULTRAVIV The apps transforming your health 143 Turmeric
What to do with this golden spice
VITAMINS AND
MINERALS 58 Fire up your sex life, tonight
Our library of sexy resources puts
the O back into knowledge, fast!
REGULARS
BEAUTY & STYLE 6
Eds
10
Ask us
144
The
note anything winners
61 High intensity hair list
Put more life in your locks with 8 114
these root-to-tip haircare hacks The WH Subscribe 146
team to WH Build
66 Check matte a better...
All you need to master the shine-free
look celebs are rocking right now
68 Oral wealth
WH Beauty Editor Ashleigh Austen
goes on the hunt for the perfect smile

4 women sh ea l t h .co m .au M AY 2017

 2017

May
84
MEET THE FITFLUENCERS

102
ON THE
COVER

75

123
33
136

84

5
 EDS NOTE
WHATS ON MY MIND
4

N D
5

U
2

S P O , F O
F I T
What does motivation mean to you?
How about inspiration? To me, its
the 25 incredible women youll meet
on p84. Introducing a WH first: the
2017 Fitfluential List. The 25 hottest,
most buzzed-about health and fitness
influencers in Oz right now. While
they come from different walks of life
(from trainers to foodies to sporting
heroes), they all have one thing
in common: passion for what they
do, and a burning desire to inspire
other women to be a better version
of themselves, every single day. Think
fitter, happier, healthier and more
empowered. From Bianca Monley,
the founder of Eat Fit Food, who lost
both parents to cancer and has built a
business to help busy women eat better,
to ultramarathoner and all-round legend
Turia Pitt, who embodies the word
resilience. Andthe unstoppable Base
Body Babes(aka sisters Diana Johnson
and Felicia Oreb). That desire to make
a difference is what were all here for.
Soak up their amazing stories and
I guarantee youll walk away feeling like
you can take on the world! But thats
not all youll find in this issue. Eat well
with deliciously healthy wholefood
recipes, from main meal salads to
power breakfasts (thanks, Jess Sepel,
1 Some of the amazing
who also features in The Fitfluential List
leaders who gave up
find her on p91). Up your style game their time for our first
with our 100 hottest athleisure buys; ever mentoring night.
think tights, trainers, tops, crops and Read about it on p13.
more. And dont miss our exclusive 2 The sports stars of
the future, our Sydney
food and fitness plan from megastar
mentees. 3 Sharing
Kayla Itsines (p33), who, with her the love with Active
global army of 6 million followers, was Yogi Kate Kendall and
the obvious choice for the cover of this Base Body Babes at
very special issue. Hope you enjoy it our Fitfluential shoot.
4 The International
as much as we did. Until next month!
Womens Day Sports
Leaders Breakfast,
with soccer stars Moya
Dodd and Michelle
Heyman. 5 Hanging
out with supermodel
Jess Hart at the
Jacqui Mooney Editor Triaction Vicious
Follow me @JacquiMooney Cycle launch. Phew!
PHOTOGR APHY: DAVE MCKELVE Y

IN SYDNEY ? W E WANT YO U! Keen for the ultimate girls night out?

Then join us for the biggest event of the year Womens Health Fit Night Out happening in
Sydney on Friday April 21. Sweat with leading trainers, road-test the newest fitness classes and
soak up the latest fitspo and athleisure trends, all in one place! Tickets are selling fast, so dont
miss out. Turn directly to p74 for all the details on how you (and your crew) can be there.

6 women s h ea l t h .co m .au M AY 2017

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 ADVERTISEMENT

The ultimate
THE TEAM
WE MAKE IT HAPPEN
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SHORTCUT Jacqui Mooney
Editor
Alice Ellis Deputy Editor
ON THE COVER
Cover star Kayla Itsines
Photography Juan Algarin
Hair Takeo Suzuki for
AVEENO SHEER HYDRATION Adam Williams Creative Director Kevin Murphy/L&A Artist
Lisa Balemi-Hughes Art Director
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 ASK US SERIOUSLY, ANYTHING AT ALL...

ANYTHING

STRETCH
IT OUT

How can
I stop always
comparing
myself in
yoga class?
Amanda, via Facebook

ANSWER Its easy to feel like this, especially

if youre struggling and see someone in
class Crow Posing. Some of my students
can do postures I cant and thats OK.
When you find yourself comparing, close
your eyes and go back into your own
practice, letting go of an ideal form.
The truth is, our anatomy the shape
of our hip sockets or bone lengths, for
example combined with lifestyle factors
(are you a dancer from childhood, or an
office worker?) all contribute to our
range of movement. Neither is right or
wrong, better or worse. Your body and
practice are perfect just as they are.
CLAIRE NETTLEY

10
THE SOAPBOX
THREE
Is exercising ESSENTIALS
TO PULL OFF
only on the a last-minute
weekend as dinner party
good for you BY WH FOOD EXPERT BRIDGET DAVIES

as sweating
all week? 1 Chilled drinks
on arrival

2
HURRAH! THE ANSWERS YES,
REPORTS A NEW LOUGHBOROUGH
UNIVERSITY STUDY, WHICH FOUND
THE RISK OF EARLY DEATH (SORRY
TO GO THERE) IS AS LOW FOR THOSE
WHO CRAM THE RECOMMENDED
AMOUNT INTO TWO DAYS AS IT IS
FOR DAILY EXERCISERS. DOES THIS
MEAN WE CAN PUT OUR WORKOUT
FEET UP MONDAY TO FRIDAY NOW?
NOT SO FAST, SAYS WH STRENGTH
AND CONDITIONING EXPERT
CAMERON BYRNES
I had to laugh reading this study.
Whether its champagne, cocktails
or iced tea, this welcomes guests,
keeps them occupied and buys
you time to finish cooking. Score!
Atmosphere
makers
Background music, low lights,
a few well-positioned candles:
all essential for creating that
relaxing mood and looking
like you do this all the time.

3
While the benefits are there for

Pre-dinner
preventing cardiovascular disease,
especially for people over 40, if you
want to improve performance or get
sculpted abs then binge-exercising
on the weekend just wont cut it.
snacks on tap
Same if your goal is to lose weight. Drive to the servo if you
I can see the benefits of very little have to roasted nuts,
exercise if you have a strict, healthy olives, cheese and crackers
diet of easily digestible foods in portion arranged delectably on a
sizes that best fuel your body. But platter are a must. Nobody
getting your heart and lungs working wants to hear their guests
hard only once a week doesnt support rumbling stomachs.
burning fat or toning muscle. From my
point of view, regular exercise three to
five times a week has more benefits:
increased energy, regular release of
endorphins, consistent kilojoule burn,
regular muscle activation for toning
and strength. Not to mention having
an excuse to wear activewear all day
long. If your only chance to work out
is on Saturdays and Sundays then I
support you, but to get more than just
a heart and lung workout you need to
be exercising during the week as well.

11

ASK US
ANYTHING
OUR FEATURED EXPERTS THIS MONTH ARE...
OUR EXPERTS
HEALTH
DR GINNI MANSBERG
T: @DR_GINNI
Sunrises resident GP has
abusy practice and four
health books to her name.
INTEGRATIVE
MEDICINE
DR KAREN COATES
DRKAREN.COM.AU
This womens health
doctor blends
mainstream and
alternative medicine.
FITNESS
MICHELLE BRIDGES
T+IG: @MISHBRIDGES
The former The Biggest
Loser trainer runs
the 12 Week Body
Transformation program.
EXERCISE
REHABILITATION
AMANDA BISK
IG: @AMANDABISK
The former pole vaulter
is an elite athletics coach,
exercisephysiologist
andyoga instructor.
STRENGTH &
CONDITIONING
CAMERON BYRNES
IG: @CAMERON
BYRNESPT
This celebrity trainer
also has props as one of
Australias leadingPTs.
YOGA
CLAIRE NETTLEY
T: @CLAIRENETTLEY
Our yoga teacher is
the former president
of YogaAustralia.
PSYCHOLOGY
DR PAULA WATKINS
IG: @DOCTOR.PAULA
The clinical psychologist
and mindfulness expert
also holds regular
meditation workshops.
EMOTIONS
DR ALICE BOYES
T: @DRALICEBOYES
This psychology expert
released her book, The
Anxiety Toolkit, in 2015.
FOR OUR EXPERTS? SEND THEM TO
WOMENSHEALTH@PACIFICMAGS.COM.AU
12
SEX & RELATIONSHIPS
CHRISTINA
SPACCAVENTO
T: @TALKTOCHRISTINA
The Sydney-based
therapist counsels
couples and individuals.
SEXUAL HEALTH
DR DEBORAH BATESON
T: @DRDEBBATESON
This reproductive
healthexpert has
15+ years of family
planning experience.
NUTRITION
KRISTEN BECK
IG: @KRISTENBECK
NUTRITION
The nutritionist is
the director of Beck
Health &Nutrition.
FOOD
BRIDGET DAVIS
T: @BRIDGET_COOKS
She has 20 years of
commercial kitchen
experience, but we
knowher best as
The Internet Chef.
WEIGHT LOSS
TARA DIVERSI
T: @TARADIVERSI
Our dietitian is an
assistant professor
at Bond University.
prepared that the
MONEY
SARAH RIEGELHUTH
T: @SARAHRIEGELHUTH
This financial expert
isco-founder of
the advisory firm
WealthEnhancers.
BEAUTY
DR ELIZABETH
I CANT SEEM
DAWES-HIGGS
T: @OZDERMATOLOGIST
Our dermatologist sees
patients at herprivate
practice inSydney.
MOTORING
STEPHEN CORBY
IG: @STEPHENCORBY
This former TopGear
Australia and Wheels Mag
editor is currently testing
out cool cars in Europe.
DO YOU HAVE A QUESTION*
FITNESS YOGA EXPERT
BROOKE CLAIRE
SEXUAL HEALTH
BEVAN NETTLEY
DR DEBORAH
BATESON
Whats the best
way to ask a new
partner about their
STI background?
Karen, via email
ANSWER
I know this is a
bit awkward, but I
think its important
we know a bit about
each others sexual
history is a good
place to start. Bring
this up somewhere
comfortable and
private like your
lounge room, rather
than just before you
get down to things
in the bedroom.
Keep the chat
straightforward but
sensitive, making
sure your partner
knows youre
asking questions
*EXPERTS ARENT ABLE TO ANSWER QUESTIONS PERSONALLY. NOT ALL QUESTIONS WILL BE SELEC TED FOR PRINT. ANSWERS
ARE GENER AL IN NATURE AND ARE NOT A SUBSTITUTE FOR MEDICAL ADVICE. CONSULT YOUR GP OR HEALTH PROFESSIONAL
out of respect,
and wont judge.
Offer up personal
information of your
IF YOU HAVE ANY SPECIFIC CONCERNS. COMPILED BY TAR A ALI. PHOTOGR APHY: STOCKSY; GET T Y IMAGES
own, think about
what you want
to know and be
answers you get
may be unexpected.
PERFECT
DR DEBORAH FIT
BATESON
ANSWER To train for extra kays you need to first
ditch the long runs and embrace shorter, higher
TO UP MY intensity ones. This will give you greater aerobic
capacity when you do start to hit the longer runs
RUNNING and helps prevent the potential for over-use injuries.
GAME. HOW To start, alternate between short sprints: 1-2 x 400m,
2-4 x 200m, 4-6 x 100m one day, then some longer-
DO I PUSH paced work the next: 2-4 x 800m-1km at a slightly
faster pace than your usual 3km. Mix in some pace
PAST 3KM?
work: do 1-3 x 1.5km runs another day, slightly
Serena, via Facebook slower than your usual 3km. This plan will help
you push past 3km gradually and make a regular
single-distance run seem like a walk in the park.
BROOKE BEVAN
 WinSWO M E N I N S P O RT

A WINNING NIGHT
WH brought elite sportswomen together with up-and-coming
athletes for one very special first mentoring sessions with a difference

1 2

WHAT 6

An amazing night: 14 sporting

industry greats gave five-minute
mentoring sessions to 24
up-and-coming sportswomen.
The mentors imparted wisdom on
everything from coping with
3
disappointment to how to ensure
a career beyond sport. It was the
best night of my life, says mentee
and AFL hopeful Blaise Miller-Hill.

WHY
For six years WH has campaigned
to boost the profiles of our
sportswomen. WinS (Women in 4 5
Sport), is here to provide practical
support to our Aussie athletes. 7 8 9

WHEN & WHERE

Feb 23, WH Headquarters, Sydney

1 WH Ed, Jacqui Mooney, with

swimming legends Cate and Bronte
Campbell, and Sarah Chibnall (Swisse)
2 Cate Campbell with Wallaroos
Ashleigh Hewson and Grace Hamilton
PHOTOGR APHY: DAVE MCKELVE Y

3 Olympic volleyballer Louise Bawden

4 WH Ed Jacqui 5 Paralympian Kelly
Cartwright 6 Leisel Jones, OAM, and P R O U D LY B R O U G H T T O YO U
mentee Elly ODonoghue 7 Michelle I N A S S O C I AT I O N W I T H
Bridges 8 Sailing champion and
mentee Natasha Bryant 9 Boxing
Olympian and mentor Shelley Watts

#WHWINS #womeninsport
 Cleanses & purifies to help
maintain Urinary Tract Health* WITH THE POWER OF
Antioxidants & PACs
(proanthocyanidins) from the juice
OCEAN SPRAY
of 55 cranberries per 250ml
CRANBERRY
No Added Sugar and only 20
calories per 250ml LIGHT
* Drinking one 250 ml serving of Ocean Spray Cranberry Light helps maintain urinary tract health, when consumed as part of a
healthy diet involving the consumption of a variety of foods. Our Farmer Owners grow their cranberries in the USA, Canada and Chile.
 {discuss
juicy news. shareable stats. convo starters

Run happy
Instant workout upgrade? Yes please!
Leaning too far forward impacts running
efficiency, say scientists. Lower back
strengthening exercises like planks and hip
bridges can help you both stand taller
and run further. Thats what we call a win!
Source: Humboldt State University
PHOTOGR APHY: SEAN L AURENZ
WORDS: TAR A ALI.

15
 discuss
{fitness
LIFT
YOUR
GAME
Maximising squats
is all about timing
BLUFF period. A four-month THE PERCENTAGE REDUCTION

OR
IN YOUR CYSTITIS RISK WHEN
study by Swedens YOU DO MODERATE EXERCISE
ON THE REGS. THE REASON? ITS

BUFF? Ume University THANKS TO THE EXTRA WATER

YOU DRINK TO BALANCE OUT
HIGH- found women who SWEATY SESSIONS. EAU YES.
Source: Medicine and Science
INTENSITY,
trained five times a
in Sports and Exercise
LOW-IMPACT
EXERCISE?
Buff! While week during the first
traditional HIIT
workouts involve two weeks of their
moves like
burpees, a new menstrual cycle did
crop of sweat
sessions focus betterthan those
on exercises that
limit impact with who did the same in
the ground,
reducing stress
the last two weeks.
on your body.
Classes like
Specifically, higher
Fitness Firsts power, strength and
ShockWave
feature a water- lean body mass gains.
rower plus
body-sculpting In fact, they even beat
WORDS: TAR A ALI. PHOTOGR APHY: COURTESY OF LIT METHOD; GET T Y IMAGES

stations. So, how

can a workout a group who trained
be low impact
and high three times a week the
intensity? If you
stay within 75 to entire month. Wow!
85 per cent of
your max heart
rate and move
lots of your
muscle mass
LETS GET
while limiting PHYSICAL
rest breaks,
youll burn
significant kJs,
says Neal Pire,
a strength and
conditioning
specialist. Nice!

17
 discuss
{weight loss uss
BUILD A
BETTER
CAKE
BREAK
The Faculty of Dental
Surgery in the UK has
called for an end to office
cake culture by the end
of 2017 as it contributes
to the obesity epidemic
and rots our teeth. Boo!
Try these smart, waist-
friendly swaps instead:

FLOUR POWER REDEFINE CAKE SWITCH SUGAR

The white refined kind isnt
your only baking option.
Consider others like coconut,
wholegrain and teff flours next
time youre prepping those
tasty office treats. Too easy!
Instafoodies are loving
#WatermelonCake, creating
tiers from slices of the
fruit and decorating with
cream and berries. Try it for
your colleagues birthday.
Favour healthier white-stuff
alternatives like cocoa powder,
cinnamon or dates (check out
womenshealth.com.au for
ideas) and try baking with veg
beetroot, black bean or sweet
potato brownies, anyone?

Which drink A B
POP QUIZ!

GREEN TEA WATER

helps you
burn an extra C D
2030kJ per BLACK
COFFEE
KOMBUCHA

week?
WORDS: TAR A ALI. PHOTOGR APHY: GET T Y IMAGES

MINUTES
OF TAI CHI,
FIVE TIMES ANSWER: B
A WEEK,
WILL NAB Even better, icy! Sip very cold water and your body
YOU A BETTER has to work harder to cope with the chilly influx.
ENERGY BURN Warming a 235ml glass of ice-cold H2O to body
THAN BRISK temp burns about 29kJ, says research in the Journal
WALKING.
Source:
of Clinical Endocrinology and Metabolism. Drink
Complementary 10 a day for a week and youll burn an extra 2030kJ
Therapies in just for staying hydrated. Easy advice to swallow.
Medicine

1 8 women s h ea l t h .co m .au M AY 2017

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 discuss
{beauty
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Back lash!
Size matters. And when it comes
to lashes, longer isnt always
better. According to research
by the Georgia Institute of
Technology, lengthy lashes
funnel air down into the eyes,
introducing dust and fine
particles, which cause dryness
and irritation. The ideal length?
One-third the width of your eye.
For peepers that still pop, opt
for a lash lift over extensions.
According to brow and lash expert
Amy Jean, they give a similar curl
and oomph factor, minus the
potential for breakage. Bonus SUPER
points: lasts around eight weeks CHEEKY
with no need for any mascara.

MULTIMASKING
WORDS: ASHLEIGH AUSTEN. PHOTOGR APHY: KENNETH WILL ARDT/

Multimasking looks good on social, but its even better for your skin.
For the uninitiated, it involves multiple masks applied at the same
time to address different concerns. Breakouts around your nose?
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20 women s h ea l t h .co m .au M AY 2017

FIRMING BODY OIL
WITH Q10.
DISCOVER THE POWER.

FAST ABSORBING,
4 IN 1 OIL FOR ALL OVER.
NIVEA Firming Body Oil reduces the
appearance of stretchmarks, nourishes,
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 discuss
{nutrition
Go
with
the SOUPER

grain
Porridge oats
(50g uncooked) BOWL

Beige food: often

avoided by those
who hope to make
it to retirement age.
Unless, that is,
were talking about 2 x wholegrain
whole grains. crackers
Research by
Harvard University
found peeps who
ate four servings
a day during their
lifetime had a 23 Quinoa salad
per cent reduced (65g uncooked)

12
chance of premature
death. Gotta love
that. Plus the high
fibre content of
whole grains keeps

34
you feeling full. Get Stir-fry with
your daily dose brown rice
with this quartet: (50g uncooked)

RAMEN EMPIRE
Its the classic noodle
dish and favourite of the
Japanese, uni students
and now food bloggers
who have been making the broth
turn colours and calling it unicorn
ramen. Obvs. Eat yours with these
fresh toppings from Brooklyn ramen
chef Anna Barrios-Horiike.
1 2 3 4
MUSHROOMS + ROAST PRAWNS + GARLIC CARROTS + SPRING ONION SPINACH + SOFT BOILED
CHICKEN = MEATY + FILLING = LIGHT + SHARP = CHEWY + BALANCED EGG = HEARTY + RICH
WORDS: TAR A ALI. PHOTOGR APHY:
GET T Y IMAGES; TED CAVANAUGH

Toss the shrooms in olive
oil and bake at 175C until
tender (about 10 mins)
to boost the savouriness.
Grab a herbed bird from the
supermarket and add bite-
sized pieces for juicy, no-
prep protein. Simple!
The crowd-pleasing Add cup of shredded
crustaceans lend a sweet, carrots for texture and
ocean vibe. Throw in sweetness and 1 thinly
1 minced clove garlics sliced spring onion. Milder
signature bite pairs like than onion but more
a champ with seafood. pronounced than chives,
spring onion counteracts
the carrots natural sugars.
Saute the fibrous greens
in a knob of butter and
a few shakes of soy sauce
to boost umami flavour
and offset bitterness. For
a gooey yolk, boil your
egg for 6 mins, plunge
it in cold water (to stop
the cooking), then peel.

22 women s h ea l t h .co m .au M AY 2017

 #KNOCKOUTSKIN
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 discuss
{health
TRENDING NOW
NAP CLASSES
I RARELY GET EIGHT
HOURS SLEEP DO TOO MUCH AND CANT
I NEED TO TAKE AN
ACTUAL NAP CLASS?
In lieu of working
for Google where
sleep pods are the
norm wellness
studios such as
Sydneys The
Indigo Project
offer 30-minute
nap classes. They
begin with a short
meditation before
inviting you to
drift off in a comfy
space. How to sell
it to your boss?
Researchers at
the University of
Pennsylvania
found arvo naps
can improve your
thinking and
memory skills.
24 women s h ea l t h .co m .au M AY 2017
ONESIE
OPTIONAL
NANAS
SOOTHE
STRESS
Really! A new study
by the Microbiome
Institute at
University College
Cork in Ireland
found prebiotics
could modulate
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and stress-related
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healthy mice, and
could be used as
a treatment for
stress. Theres
growing evidence
WHAT IF I LIKE IT A BIT SIGN ME UP! BUT WAIT,
that microbiomes in
WHAT IF THERES NO the gut can regulate
GO BACK TO WORK? CLASS NEAR ME? brain function, and
prebiotics (which
Were talking about Talk to HR about help gut bacteria to
a power nap that the possibility of
thrive) could be key.
refreshes you, not helping them set So, ease angst and
the kind that leaves up a nap room
add leeks, bananas,
you covered in for employees onions, asparagus
drool two hours like they have at
and honey WH
later. A half-hour Huffington Post. loves Capilano (just
nap not only helps No luck? Snooze
saying) to cart.
relieve stress and in your car or take
boost your immune full advantage of
system, it can also savasana at a
help reverse the lunchtime yoga
damaging effects class. Just try
of a bad sleep from not to snore!
the night before,
according to French
WORDS: TAR A ALI. PHOTOGR APHY: STOCKSY; GET T Y IMAGES
researchers.
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serve of salmon is one deliciously simple solution. Hows that for see-food?
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 Best Body
H e a l t h a n d f i t n e s s i n s p o to f e e l a m a z i n g a l l ove r

CORE
BLIMEY!

STRONG & SEXY

KAYLAS
7-MINUTE
AB BLAST!
The abs workout and diet of the
worlds most famous PT, revealed

33
W We couldnt run our first-
ever Fitfluential Issue
without featuring Aussie
fitness powerhouse Kayla
Itsines. The co-creator of
the world-famous #BBG
program has a global
Instagram following of
6.5 million (and counting),
shes led boot camps on
at least three continents,
has her very own app,
Sweat With Kayla, and
has published a book,
The Bikini Body 28-Day
Healthy Eating & Lifestyle
Guide. So how, exactly,
does she keep bikini-ready
year-round? Heres her abs
workout and fave recipes.

5:30AM
A DAY
really common for
a lot of women.
WAKEY WAKEY I want to keep it all
7AM 9AM
in-house; you dont

IN THE
Im a morning person.
get the passion or
If Im training clients, BREAKFAST
then the alarm goes I make sure breakfast
WORK IT commitment if you

LIF E OF off early if not, I dont have a strict outsource. Theres

gives me energy and
I might have another 9-5, but Ill be in and no hierarchy in our
wont leave me
hour in bed. Now out of the office all office. When someone
wanting something

KAYLA I only train colleagues, day. Nowadays, joins they get an

sweet half an hour
friends and family a lot of my time is email welcoming
later. My quinoa
or clients who have spent doing content them to the family.
porridge with figs
become friends. creation, so Ill be
I wake up hungry
[see recipe over the
page] gives me that
filming workouts 10:30AM
thats the way my little bit of sweetness
nearby. Its amazing MORNING
body works and will so I wont want a
how the business has SNACK
grab a piece of toast grown, but our HQ will My body is so used
piece of chocolate
before the session. always be in Adelaide. to the pattern of
later which is
something thats breakfast, snack,

34
 Best Body c ove r e xc l u s i ve

H E R WO R KO U T If your only free time comes as your broccoli is

steaming, Kaylas 7-minute ab blast delivers, fast!

1
b

BENT LEG JACKKNIFE

Do 15 reps
(a) Lie on your back, hands behind
your head and legs out straight.
(b) Lifting your upper body off the floor,
bring your knees up to your chest and bring
2 PLANK TOE TOUCH
Do 8 reps on each side
(a) Start in a high plank, with your
core engaged, feet hip-width apart
and ensure your spine is neutral.
your elbows towards your knees. Hold for (b) Pike up your bum and reach your right
a couple of seconds before reversing the hand to your left foot, aiming to bend your
Set a timer
movement to the start. Thats 1 rep. leg as little as possible. Repeat on other side.
for 7 mins and
complete the
circuit as many
times as
you can.

a
a

b
b

3
OUTWARD SNAP JUMP 4 MOUNTAIN CLIMBER
Do 20 reps on each side
(a) As with the previous positions, start
Do 15 reps in a high plank position with your core
(a) Again, begin in a high plank position with engaged and your feet together.
your core engaged and your feet together. (b) Maintaining a flat back, draw your right
(b) Keeping your belly button pulled in, jump knee towards your chest, then replace it.
both feet outwards until they are wider than Now do the same with your left knee. Move
your hips, then jump them back together. at a fast tempo as you keep alternating sides.

lunch, snack, dinner,

that Im hungry and and vegies (recipe
irritable if I dont stick over page) or a tuna
to it. I do try to keep sandwich is typical.
a routine every day. The health and fitness
Now, when were industry is confusing
and Im trying to take
travelling, we build
our schedule around some of that confusion
away. I feel like Im
food. I have to be
organised and have succeeding, which is
good a lot of girls
a time slot to eat in.
have come up to me
and said, Thank you,
12:30PM the book is full of
LUNCH normal food. All food
My food varies every groups are included in
day, but something my program, because
like pita with chicken I didnt want women
to feel restricted. I got
sick of trainers being
like Cut out this,
10PM
no dairy if youre
and youll be able lactose intolerant, BEDTIME
to have this body. I used to go to bed
but otherwise, if it
at 9pm and still be
doesnt affect you,
3:30PM it doesnt affect you. looking at the clock at
10:30pm. Id lie awake
AFTERNOON
SNACK 6:30PM thinking about what
I had to do the next
Yep, Im eating again. DINNER day. So now before
I dont cut anything I always eat dinner
bed I write everything
out. I see girls not with [fiance] Tobi Ill in the Notes app on my
eating carbs because wait for him to get
theyre bad, but they home. Thats one thing
phone. Everything.
From making a hair
cant explain why. Mum drilled into us appointment or
Sure, no gluten if you you sit at the table as checking in with a staff
have coeliac disease, a family. Its our time member. It settles me
to catch up and talk and Ill sleep through.
about our day.

M AY 2 01 7 wom en s he a l t h.com.a u 35
Best Body c ove r
H E R FO O D
Breakfast
QUINOA PORRIDGE
WITH FRESH FIGS
SERVES 1
tsp pure vanilla extract
125ml low-fat milk
60g quinoa flakes
100g low-fat plain yoghurt
2 tsp pure maple syrup
2 medium figs, sliced
1. Put 125ml water, vanilla
extract and half of the milk
in a small saucepan and bring
to the boil over a high heat.
2. Add the quinoa and
reduce heat. Simmer for
5 mins or until thickened,
stirring occasionally.
3. Meanwhile, place the
yoghurt and maple syrup
in a small bowl then mix
until well combined.
4. To serve, pour the quinoa
porridge into a bowl. Top
with the remaining milk,
sliced figs and the maple
syrup and yoghurt mix.
36
e xc l u s i ve
Flat abs start in the kitchen,
and no one knows that better
than Kayla. Heres exactly what
she eats in a typical day
Lunch
MOROCCAN
CHICKEN PITA
SERVES 1
tsp cayenne pepper
tsp ground cinnamon
tsp ground cumin
tsp ground coriander
tsp smoked paprika
1 tsp sea salt
garlic clove, crushed
Juice of lemon
100g chicken breast fillet,
cut into thin strips
Oil spray
Small handful baby spinach
medium red capsicum,
seeded and thinly sliced
carrot, grated
tomato, chopped
wholemeal pita bread
1. Place first 8 ingredients in a
small bowl; stir until combined.
Add chicken, coating well with
spice mix. Cover with cling
wrap; refrigerate for 30 mins.
2. Heat non-stick frypan over
medium heat and spray lightly
with oil. Add the chicken strips
and cook for 4 mins each side
or until lightly browned and
cooked through. Remove
from the heat and set aside.
3. To serve, layer the chicken,
spinach, capsicum, carrot and
tomato within the pita half.
Dinner
COCONUT CHILLI
PRAWNS WITH
GREENS
SERVES 2
120ml light coconut milk
Finely grated zest and
juice of 1 lime
1 garlic clove, crushed
1 fresh, long red chilli,
finely chopped
2 tsp fish sauce
2 tsp reduced-salt
tamari or soy sauce
20 medium raw prawns,
peeled and deveined,
tails intact
120g brown rice
240g bok choy, chopped
15 green beans,
trimmed and halved
80g snow peas, trimmed
1 tbs chopped fresh
coriander
20g sesame seeds
Lime wedges, to serve
1. Whisk first 6 ingredients
together in a large bowl.
Add the prawns and toss
well to combine. Cover with
cling wrap and pop in the
fridge for 1-2 hrs to marinate,
if you have the time.
2. Soak 10 wooden skewers
in cold water for 30 mins.
This stops them burning
when cooking the prawns.
3. Place rice and 300ml water
in small saucepan over
high heat and bring to boil,
stirring occasionally. Cover;
reduce heat to medium-low.
Simmer for 20-25 mins or
until liquid is absorbed and
the rice is tender. Remove
from heat and leave to
stand, covered, for 5 mins.
4. Preheat the barbie or whack
the grill on medium-high.
Thread prawns onto the
skewers. Grill for 3 mins each
WORDS: K ATIE MULLOY. ADDITIONAL WORDS: ALICE ELLIS. PHOTOGR APHY: JUAN ALGARIN; JEREMY SIMONS
side or until cooked to your
liking. Once done, brush over
again with the marinade.
5. Fill a saucepan with 5cm
water and insert a steamer
basket. Cover, bring to the
boil over high heat, then
reduce to medium. Add bok
choy and green beans and
steam for 3 mins, covered.
Add snow peas and steam
for a further 2-3 mins, or
until veg are tender-crisp.
6. Time to dish up sprinkle
over sesame seeds and
coriander. Serve with lime
wedges on the side. WH
SNACKS
Morning
Beetroot dip
& rice crackers
Arvo
Berry swirl
yoghurt
Best Body # wo m e n i n s p o r t
NETBALL
Yet another win for womens sport in 2017: a new national netball comp,
our biggest one yet, is happening now. Get involved with Super Netball!
Whats so super
about netball?
In February this year, Suncorp Super
Netball launched, and for the next
couple of months, eight Australian
teams of 80 fit and fierce athletes
will continue to face off every week
city vs city and state vs state.
Think: Confident, athletic women in
peak condition, showing why theyre
the worlds greatest, says Anne-
Marie Phippard, Netball Australias
head of community strategy and
netball development. Youll see
flying intercepts, incredible shots
at goal and teamwork at its best.
The best bit: you can watch two live
games on free-to-air TV each week
(on 9Gem) and all of the others live
through Telstra TV or the Netball
Live app. You can also see the
replays on 9Gem. Get watching, or
even better, buy yourself tickets to
a game at supernetball.com.au.
38 women s h ea l t h .co m .au M AY 2017
WHATS YOUR SUPER
NETBALL TEAM?
West
Coast
Fever
Thunderbirds
By Alice Ellis
Netball 101
If youve never played a game (or at
least not since you were seven), let
us take you back to those pigtail
and pleated skirt days: seven
players from each team are on the
rectangular court at a time. Each
has a different position, marked
on their bibs, which defines their
role and where they can move on
the court. The object: to score goals
by shooting a ball, from a semicircle
area, into a ring attached to a 3.05m
post at their opponents end of the
court. The player with the ball cant
take a step, and can only hold it
for three seconds before passing it
to another player or shooting. The
game has four 15-minute quarters.
Although nettys a non-contact
sport no tackling permitted it
can get rough; players go in hard for
the ball. The result? A fast, intense
game that makes for great exercise.
Sunshine
Coast
Lightning
Queensland
Firebirds
NSW
Swifts
Giants
Netball
Adelaide
Melbourne
Magpies Vixens
Netball
Join a team!
Why? Playing netball regularly helps
improve both aerobic and anaerobic
fitness its quite the workout, says
Phippard. Your agility will be
fine-tuned, thanks to driving and
dodging to gain possession of the
ball. The throwing and catching
sharpens hand-eye coordination.
Itll hone your teamwork theres
nothing like giving your teammates
a high-five after an impressive play.
Dont think youre up to it? This
year, Netball Australia launched
Fast5 Netball, a good way to get
involved with the game socially.
Think shorter quarters with rolling
substitutions, five players a side, the
opportunity to shoot for one, two
or three points and power plays to
double your score. The games only
29 minutes. Its really fun, says
Phippard. Go to playfast5.com.au
to find a competition near you.
 ERIN BELL,
ADELAIDE
THUNDERBIRDS
CAPTAIN

OUR
SPARKLING
DIAMONDS
Sports fans, take
note! The Australian
Diamonds national
netball team has only
12 months to get in
top gear for our
home-ground 2018
Commonwealth
Games on the Gold
Coast. Nettys
a popular sport in
the Commonwealth;
12 teams will compete
for the title at GC2018.
Fun fact: netball is
the only team sport
purely for women at
the Games. Yew! Lets
hope our Diamonds
will shine bright.

39
Best Body # wo m e n i n s p o r t

SHARNI LAYTON,
COLLINGWOOD
my ever-changing MAGPIES
DEFENDER
schedule, which has
made the juggle of
working and training
easier. For me, its
about being organised
and not forgetting to
schedule in some
JO WESTON, time for myself, too.
MELBOURNE Do you look forward
VIXENS to the day when
professional
How did you start sportswomen
playing netball? wont need to
I grew up in Alpine work to subsidise
Victoria, just outside their incomes?
of Bright, then we That day will be
moved to the inner- monumental in
eastern suburbs of Australia. But on
Melbourne, and I the plus side, having
started playing at my an occupation or
new school as a way studying outside
to make friends. of sport helps
athletes develop
What do you love holistically and
about the game? create opportunities
I love being part of for themselves
a team and a sport post-sports career.
that encourages
female empowerment What would you say
and sisterhood. to anyone thinking
of trying netball?
Whats your training Jump in! Grab some
schedule like? friends or join a team
We train once online and give it
a day, normally in a go. Also, dont be
the afternoon, and scared off by all the
have matches every rules I know it can
weekend followed by seem intimidating!
recovery. I also fit in
two pilates sessions Lastly, how do
and one of yoga you chill out?
around our training. Im actually an avid
rollerblader, we have
Do you have a crew called the High
a day job aside Rollers. I also love
from netball? travelling and getting
Ive been working to explore new
part-time as a places, reading, and
financial analyst being involved with
at Deloitte since charities as well as
graduating from environmental
a Bachelor of causes. And Im an
Commerce at the ambassador for the
end of 2015. Theyve Sports Environmental
been flexible with Alliance, too. WH

4 0 women sh ea l t h .co m .au M AY 2017

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 THE
BIG
TRUTH
No idea which oil is best? Yep, its confusing.
Its time to separate the fat from the fiction

Remember the time oh, up until about

late 2014 when we believed eating fat
equalled getting fat? When half an
avocado was dieting lunacy and salmon
fillets were shunned for lean chicken
breasts? Well, those days are over.
Science changed our rhetoric and our
attitudes, and now were all on board:
fat can be good. It provides vitamins A,
D, E and K, and helps us feel full, says
dietitian Helen Bond. But were not
talking all fat, obvs. Its the good fats
that are good. Wait, which are those
again? Here, the definitive WH guide.

KNOW YOUR LABELS LEARN THE LINGO

Trans fats are labelled as hydrogenated
ANALYSE YOUR E ATS
Lower fat doesnt always
fat/oil on packaging. See it, avoid it. mean its low in fat, or healthy.

42

POLYUNSATURATED
> So, a good guy? In the same
way spending time with the in-laws
is good (eg, to a point and then
thats enough, thank you).
> Highest in plant oils, like
sunflower and corn; oily fish.
> Why do we need it? Some
types of omega-3 and -6 fats cant
be made by the body so theyre
essential in our diets. Omega-3
fats [in oily fish] are important for
healthy brain and heart function,
SATURATED
> So, a good guy? Until recently we
assumed not, but now in some Sixth
Sense-style twist, it turns out certain
types of saturated fat may not be so bad.
> Highest in butter, cream, cheese.
> Why do we need it? Brace
yourselves, fat fans. A Cambridge
University study linked the presence of
saturated fatty acids from dairy foods
in the blood to a lower risk of type 2
diabetes. More research is needed
but remember, dairy has other benefits
like packing calcium and protein.
> Any dangers? Well, the same study
found other types of saturated fat were
associated with a higher risk of type 2
diabetes. The Heart Foundation
recommends saturated fat make up only
seven per cent of your total energy intake
around 16g, or roughly four teaspoons.
> Need to know Many of us dont
actually know which foods are high in
sat fat, says obesity researcher Dr Zoe
Harcombe. One teaspoon of olive oil
WORDS JESSICA POWELL. PHOTOGR APHY: TR AVIS R ATHBONE/ TRUNK ARCHIVE.COM/
can contain more saturated fat than
SNAPPER MEDIA; CL AIRE BENOIST/ THELICENSINGPROJEC T.COM/SNAPPER MEDIA
a 100g pork chop, she says. Bummer.
MONOUNSATURATED
> So, a good guy? The one for
heart health, this has hero status.
Basically, Chris Hemsworth in Thor.
> Highest in avocado, almonds,
brazil nuts, peanuts, olive oil.
> Why do we need it? That
point about the heart. Guidelines
suggest monounsaturated fats
should make up about 13 per cent
of our food energy, but I wouldnt
get bogged down by numbers,
says Bond. Just make healthy
REMEMBER FAT IS FAT
The earlier on fat is listed in the ingredients, the more
there is. Be aware if youre trying to lose weight.
and eye health, explains Bond.
> Any dangers? Too much
omega-6 has been linked to heart
disease, cancer and inflammation,
says Bond. So focus on getting
more omega-3 fats: herring,
mackerel and fresh tuna are the
best sources. Aim for at least
two serves of oily fish a week.
> Need to know A De Montfort
University study found, when
heated at high temps, some vegie
NUT
JOB
fat choices where possible;
drizzling extra-virgin olive oil
over salad, swapping processed
mayo for avocado. Remember
all fats are kilojoule-dense
though, so moderation is key.
> Any dangers? Not really.
Like Thor, it laughs in the face
of danger. Though if you are
investing in olive oil for drizzling,
try to opt for extra-virgin. Its
richer in antioxidant polyphenols
DOUBLE-CHECK THE DATE
Unrefined vegetable oils can have a short shelf
life, so buy one with time on the clock.
Best Body n u t r i t i o n
oils produce toxic compounds.
Sunflower and corn oils are culprits.
Try a product high in saturated
and/or monounsaturated fatty
acids and lower in polyunsaturates
like olive oil or, even better,
butter or coconut oil, says study
leader Professor Martin Grootveld.
He adds that refined olive and
coconut oils are more stable for
cooking than unrefined products,
as they have a higher smoke point.
TRANS
FATS
> So, a good guy? No way. IPTFAs
(industrially produced trans fatty acids)
are artificially modified fats added to
processed foods for a longer shelf life.
> Highest in cakes, biscuits, deep
fried takeaway foods (the yummy stuff).
> Why do we need it? We dont.
> Any dangers? Artificially produced
trans fats have been shown to increase
the bad cholesterol in our bodies and
reduce our good cholesterol and so can
increase our risk of heart disease, says
Bond. There have been calls for Australia
to follow suit from the US theyre in
the process of gradually phasing out all
artificial trans fats in processed foods.
> Need to know There are small doses
of natural trans fats found in meat and
dairy. But before you choke on your
steak, theres no consensus on whether
this type is harmful and Bond says theres
no need to suddenly cut out animal
products. Chew on in moderation.
than more refined olive oils,
Bond recommends. Got it.
> Need to know Make avo and
grated carrot your power couple.
Research in the Journal of Nutrition
found that when avocado was
served with food containing
provitamin A carotenoids (which
are converted to vitamin A in
the body) specifically raw carrot
the avo fat helped absorption
and conversion. Neat. WH
M AY 2 01 7 wom en s he a l t h.com.a u 4 3
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READY,
SWEAT, GO
GIVE THAI A TRI
R e a d y t o t a c k l e a t r i a t h l o n?
Sweat at the Thanyapura
Spor ts Hotel, Phuket, Thailand.
Go! A world-class training
facility and luxe resor t among
p o s t c a r d y t r o p i c a l s c e n e r y
Hello, Thanyapura
Phuket! The 23ha
property boasts 25m
and 50m pools, a range
of running and cycling
routes, an uber-gym as
well as expert coaches that incorporates hot
like Aussie pro triathletes
Chris McCormack and
Clint Kimmins to help wraps and traditional
fine-tune your workout.
Your support crew can
also work up a sweat
with group training,
yoga and Muay Thai
classes, or help you
attempt a full-body
overhaul with one of
Thanyapuras wellness on Kata, Kamala or Nai
programs. When its Yang beaches, or cover
time to fuel up, the
on-site restaurant
serves a mostly organic
buffet-style spread
throughout the day.
Best Body t r ave l
Fancy getting racy on your next holiday?
Skye Gilkeson, aka The Fit Traveller,
reveals globetrotting events to book, stat
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FRENCHY
FITNESS
Ready for a fun run
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Sweat at the Monte-
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iconic property on
the Cte dAzur.
Along with French Riviera glamour,
And relax After there are plenty of trails to stretch
training, head to the your legs here: follow the waters
Thanyapura Phuket edge to the city centre or climb
Spa, where you can try the winding roads through tiny
everything from Luk villages and youll be rewarded
Pra Kob a treatment with stunning coastal views. On
hotter days, hit the gym for speed
herbal compresses and sessions and resistance training,
stretching to slimming then hop in the seawater pool and
smash out a few laps. Afterwards,
Thai massages. When enjoy a farmers market lunch
youre ready to play with a side of yacht spotting.
tourist, Phuket has And relax Monte Carlo is the
plenty to explore. Take place for people watching. Stroll
a hike through stunning the promenade, visit the Casino
rainforest at Khao Phra Monte Carlo then steam, scrub
Taew Wildlife Park, roll and sweat it out in the resort
out your beach towel spas traditional Hamman.
Site see: monte-carlo-beach.com
yourself up and check
out Phukets largest
temple Wat Chalong.
Site see: visit
thanyapura.com
M AY 2 01 7 wom en s he a l t h.com.a u 4 5
Best Body t r ave l

Now put
that training
VEGAS, BABY
R e a d y to fa ce so m e o bs ta c les?
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Sweat at T h e We s ti n on at a CrossFit class Here, three Aussie events
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Go! Think of this one
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could offset any lactic 6km, 11km, half and full
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so could a leisurely
recovery hike in the
heart-stopping scenery.
While Vegas is just a
20-minute drive away, Grand Canyon, which
this 1500ha lakeside is just a two-hour drive
resort couldnt feel away. But when the
further from the strips lure of Vegas becomes
neon glow. Its the ideal irresistible, jump on the
spot to prep for the resorts free shuttle bus
gruelling 24-hour itll get you into the
Worlds Toughest centre of the action and
Mudder; since the collect you a little later

THE WESTIN L AKE L AS VEGAS RESORT & SPA; AUSTR ALIAN OUTBACK MAR ATHON; TOUGH MUDDER; LUKE HODGES.
course is right next with your winnings.
door, you can get comfy Site see: visit
with the terrain well westinlakelasvegas.com

PHOTOGR APHY: COURTESY OF MONTE CARLO BEACH HOTEL; THANYAPUR A HEALTH & SPORTS RESORT;
Obstacle race Make friends
with pain and dirt at Tough
Mudder in Woodford, Qld,
May 20. If youve never
obstacled before, this is
the one to do. Good luck!
The triathlon If youre in
New South Wales, check out
the Batemans Bay Triathlon
Festival, April 23 fill up on
picturesque tri goodness. WH

4 6 women sh ea l t h .co m .au M AY 2017

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ACE
YOUR
GAME
Ballin training tips from top
tennis champ Serena Williams
By Anthea England
So, tennis. What are
the major workout
and fitness benefits?
It can really keep you fit. And
its fun! Tennis takes a lot of
work to learn and thats cool,
to do something youre not
going to pick up super easily.
It tests your brain
and body big-time?
It does because youre doing
so many things at once.
What other types
of training do you?
I love dancing and running.
Ive been doing a lot of running
recently treadmill or just
outdoors. I do lots of stability
for my core and shoulder, to
avoid further injuries!
Got a favourite
post-match stretch?
I love to stretch post-match
in general because my bodys
warm and I can really get the
PHOTOGR APHY: GET T Y IMAGES
Williams favourite
women in sport
length of my muscles then.
One particular stretch, no,
but I stretch for almost an
hour when Im done.
Whats your advice
for tennis newbies?
Youve got to get good
products get a Berlei bra,
get a Wilson racquet, get
out there and have fun! I
think having a coach is cool,
someone to train with you
on the court. Or join a club.
Speaking of bras,
what do you look
for feature-wise?
Berlei has different levels of
support, so when I play I try to
play in a lot of support. Berlei
bras are so great for that. It
Which female athlete
inspires you most?
The whole Olympics last
year was amazing. And
people in my sport from
the past, like Monika Seles
and Steffi Graf. Even
people in the sport today,
they are so inspiring.
Best Body # wo m e n i n s p o r t
doesnt matter what size
you are, if youre doing any
kind of workout or sport,
especially tennis, you really
want to be supported.
Any injuries new
players should
watch out for?
You could roll your ankles if
youre running. Or shoulder
injuries because youre using
your arm the whole time
definitely watch out for that.
Lastly, do you think
youll play for fun
rather than to win?
I hope so, I definitely see
myself playing for fun. Itll
be cool, Ill come out and
hopefully still be badass! WH
Whats your favourite
WinS moment from
the last 12 months?
It would definitely be an
Olympic one, probably
when the US team won
the gymnastics all-around.
Or Simone Biles floor
routine, that was crazy!
MAY 201 7 wome ns he a l t h.com.a u 49
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U s e f u l s t u f f to u p g r a d e yo u r e ve r y d ay

WHY YOU
NEED
MORE
JOMO
No, not a typo. Wellness seekers, forget
FOMO and discover a new route to happiness
By Alex Davies

51
 Picture the scene: youre on a serious date with
the couch and Netflix when you scroll past a
selfie of two friends sipping cocktails poolside
on Insta. But what if, instead of over-thinking
why you didnt get an invite and going for a
pass-agg double-tap, you felt good about not
being there? Good, and happy to be flying solo.

Thats what you call JOMO, aka

the joy of missing out. An upbeat
antidote to its glass-half-empty
cousin FOMO (the fear of missing
out), the term exploded into the
mainstream thanks to US blogger
and entrepreneur Anil Dash. There
can be, and should be, a blissful,
serene enjoyment in knowing, and
celebrating, that there are folks out
there having the time of their life
at something that you might have
loved, but are simply skipping.
Dash wrote this in 2012 but, much
like T-Swift, JOMO took a while
to hit the big time. It came up
a few years ago but I dont think
we were ready then, says Leanne
Hall, clinical psychologist and author
of Head First, Health Fast. Now?
Were exhausted. Weve got to
challenge the irrational fear we
feel that if we miss an event or
dont check our social media
profile, then well get left behind.
The memo that we need to
prioritise alone time, learn to
relax and press pause isnt being
ignored. JOMO was one of Collins
Dictionarys Words of 2016.
Meanwhile, Pinterest searches for
self-care are up by 121 per cent,
#SelfCareSaturday is a thing and
wellbeing approach hygge (which
prioritises cosiness and pleasure)
is the most popular Scandi export
since Ikea. In short, missing out
in the name of a little self-TLC
isnt really missing out at all.
BOOST THE JOY
Injecting your life with more JOMO
starts with identifying what you
actually dont mind missing out
on. Once youve realised whats
important to you, theres no need to
constantly do everything else that
doesnt drive and energise you, or
enrich your life, explains life coach
Lauren Trlin, who suggests writing
a list: on one side, what you love
doing (hello, friends birthdays and
beach days) and on the other?
What matters less and youd be
happy to skip (say, after-work drinks).
Then diarise some time each week
to do what you love, as well as
relax... ideally sans phone. Oh.
Because heres the thing: one in
10 of us finds keeping on top of social
media stressful, according to the
most recent Stress and Wellbeing in
Australia survey. If yours is a FOMO
trigger, dont necessarily go cold
turkey. Start small by silencing or
leaving your phone in another room
for a few minutes, suggests Hall. It

52

can be uncomfortable at first, but
you start getting into that space of
being in the moment. Its like any
skill it takes time and practise.
Spending quality time with loved
ones? Phone in your bag.
A LITTLE KINDNESS
When you drill down, its clear
FOMO often crops up when were
feeling vulnerable and unsettled
that stressful work project, fight with
your partner or string of late nights.
And when we pinpoint the source,
PHOTOGR APHY: GET T Y IMAGES
that can steer us towards self-care.
Hit pause and ask yourself,
Whats going on here? Then give
yourself permission to feel a bit
Life etc l i f e skills
30 Hang in a park for this many
minutes weekly. Switching
off and soaking in a nature fix
could benefit your blood
pressure and mental health.
Source: University of
Queensland scientists
JOMO
BFFS
Hows this for
friend goals?
The people who
popularised the
terms FOMOand
JOMO areactually
mates. Bloggers
Anil Dashand
yuck, says Hall. We all feel it its
Caterina Fake
normal but once you accept it for
share the back
what it is, it can be like a weight off
story in When
your shoulders. Then you can say
FOMO meets
OK, now Im going to do something
JOMO, an ep
nurturing to make me feel good and
of tech podcast
help me move through this feeling.
Note to Self. Plus,
Things that focus on movement
they reveal how
and sensations are great, she adds
internet giants
(yoga and massage, come at us!).
can boost our joy.
The reason? Theyre physical ways
Download via
to anchor yourself to the present
wnyc.org/shows
moment. Whatever your self-care
mode of choice, add it to your diary
quick smart. Now, back to Netflix
and that couch, but leave your
phone in the bedroom. JOMO,
were so ready for you. WH
M AY 2 01 7 wom en s he a l t h.com.a u 53
 Life etc c a r smarts

DRIVE
TALKIN

A CALMER
COMMUTE Survive the drive and get
on the road to zen town

CRAZY CONGESTION?
Let it go. When you are stuck,
accept it rather than trying to
change lanes constantly to save
five minutes, Boyes says.

Its a daily event. Youre driving to work, cruisy as, when Tell yourself to calm down, sigh and
someone zips in front of you without indicating. Cue: turn up your radio, which can be
a blast of the horn and a few choice words. Two-thirds of a distraction, says Shelton Kartun,
Aussies have been victims of road rage, but only one in five anger and stress management
admit to committing it, found an NRMA survey. Need to expert. Perpetually annoyed? If
cool your jets? Use these tips to keep calm and carry on. youre easily irritated, take it as
a sign you need more breathing
GET PRACTICAL and feel your fingers turn the key. room in your life, adds Boyes.
Sounds obvious, but try avoiding Also, try a body scan. Take note
the problem in the first place. Do of your body from head to toe and JUST DRIVE ON
WORDS: ANTHEA ENGL AND & VICK Y HUNTER . PHOTOGR APHY: GET T Y IMAGES

problem-focused coping before
emotion-focused coping, advises
WH Emotions Expert Dr Alice Boyes.
Use maps and traffic apps to find
out if you should take an alternate
route or slow down because of an
incident, even for places you drive
often. And dont head out in rush
hour if you have another option.
BE MORE MINDFUL
Have a conscious commute, says
WH Psychology Expert Dr Paula
Watkins. Take a moment before you
turn on the car to feel your body, set
an intention to be mindful for the trip
look for tension. When you find it,
breathe and soften into the space.
MINIMISE HARM
Is your fro-yo melting in a traffic jam
after a supermarket shop? Use little
harm-minimisation strategies, like
packing a cool bag or ice from the
supermarket. These strategies will
reduce the stress you feel because
your frustration isnt compounded
by any other problems, says Boyes.
TALK IT OUT
It pays to consider your inner
dialogue. Self-talk can be powerful.
On the receiving end of ragey Ron?
Never make eye contact or be drawn
into potential conflict, says Kartun.
Youll be safer when theyre gone.
Dont take it personally theyre
probably just having a bad day, he
says. If a driver tries to pick a fight,
put distance between you. If they
insist on sitting on your tail when
youre driving at the legal limit, let
them pass. Its not your duty to stop
them speeding. Instead, if someone
is legitimately driving dangerously,
consider reporting it, says Boyes.
Turn your anger into a behaviour
that keeps everyone safer. WH

M AY 2 01 7 wom en s he a l t h.com.a u 5 5
 CAN YOU
UBERISE
WELLNESS?
They revolutionised taxi rides. Now a new breed of apps are angling to do the
same for wellbeing. Think: health services when (and where) you need them
By Robin Hilmantel

PHONE
IT IN

56

UB E R O
HE F.
T
..
DIETITIANS:
RISE
Every time you eat, upload
HOW IT WORKS
a food snap to the app
with an object like a pen in
the photo to show portion
size. Later that day, a
dietitian sends feedback
on what you did well and
where you could improve.
(Eg, The avocado on your
taco adds healthy fats to
keep you full longer nice! identify some ways you can
In the future, choose soft
corn tortillas instead of
flour you could save up
to 400kJ per taco.) She
can also help you pick from
a restaurant menu if you
ask for help in advance.
Rise from Google Play
WHERE
and the App Store
US$48 for a one-month
PRICE
plan, US$120 for
a three-month plan.
Id tried keeping a food I used to see a life coach
USERS NOTES
journal before, but
manually writing down
every bite was so tedious.
The nutritionist helped me
recognise patterns, like
not getting enough
protein when I became a
vegetarian. At the end of
five months using the app,
I was down eight kilos!
Michelle, 27
PHOTOGRAPHY: GETTY IMAGES. ADDITIONAL WORDS: TARA ALI
Rise is great for generally
EXPERTS TAKE
healthy people looking to
lose weight or eat better.
They have registered
dietitians other apps example, if youre anxious
use self-proclaimed
experts. But if you have
an issue like diabetes, or
have struggled with an
eating disorder, see a
dietitian in person.
Angela Lemond, dietitian
UB E R O UB E R O
HE F. HE F.
..
..
TALK MASSAGE
THERAPISTS: THERAPISTS:
TALKSPACE SOOTHE
This lets you text a licensed Need to decompress?
(US) psychotherapist Book a rub down via
at any time, day or night. this new app launching
You might write: I just in Sydney and Melbourne
found out that a friend in May, and in as little
betrayed me and Im hurt as an hour, a certified
and angry. The therapist and fully-vetted massage
youve been paired with therapist (you pick the
might reply: Those are gender and specialty
valid feelings. Lets eg, Swedish, remedial,
sports or even prenatal)
begin to find some relief. hightails it to your home
Depending on your or office with aportable
therapists schedule, you massage table, calming
might exchange a few tunes and aromatic oils.
texts in a row; other times Cant wait till May?
you could wait up to 24 ZenNow offers a
hours or so for a reply. similar service.
Talkspace from Google Soothe (Sydney and
Play and the App Store Melbourne). From Google
(talkspace.com) Play and the App Store
US$32 a week for unlimited From AU$99 for a
messaging therapy; add 60-minute massage in the
a 30-minute video session comfort of your home.
for an extra US$37.
Way more relaxing than
for general help and to sitting in traffic en route
improve my relationships. to a spa. The massage
With Talkspace, I message therapist brought special
my psych about four times pillows to keep me on my
a week; its cheaper, it side during my prenatal
feels like texting a friend, massage, and bonus
and I never feel judged. you pay online so I didnt
The only downside was have to fumble for
when my first therapist left my wallet while I was
the app. I didnt connect naked and zenned out.
with my second one and Vanessa, 35
had to switch to the one
I have now. Katie, 32
The research on text [These types of apps]
therapy suggests its most are great for getting
effective when used with a last-minute massage.
in-office therapy for The rates are reasonable,
and the therapists are
between appointments. fully qualified, insured
But if youre otherwise and thoroughly screened.
healthy and your family Eugene Wood, certified
doctor OKs it, give it massage expert
a shot. Dr John Torous,
psychiatrist and mental
health app expert
Life etc we l l b e i n g
UB E R O
HE F.
T
..
DOCTORS:
GP2U
When you cant get in to
see your GP or take time
off work, this service lets
you video-chat with a doc
within minutes. Theyll ask
questions and look at visual
clues to diagnose common
ailments like coughs, colds
and UTIs, help with specialist
referrals and sick certificate
requests or talk about
anything from weight loss
to sexual health. If they
can identify whats up and
think you need meds,
theyll fax a prescription
to your chosen pharmacy
or can mail it to you.
GP2U from Google Play
and the App Store
(gp2u.com.au)
AU$69 for a 15-minute
appointment, $90 for
a 30-minute one.
I used GP2U when I was
breastfeeding and
thought I had the
symptoms of mastitis.
Talking to a doctor on my
computer was great as I
found it hard getting out
of the house on time with
a newborn. I picked up my
prescription for antibiotics
from my local chemist.
Lisa, 30
It seems safe to use an
app to address non-
critical issues like an upper
respiratory infection.
Exams that require touching
for example, feeling the
stomach if youre having
abdominal pain still need
to be done in person. And if
you have severe pain, play it
safe and go to Emergency.
Dr Wanda Filer, GP WH
MAY 201 7 wome ns he a l t h.com.a u 57
 FIRE UP YOUR
SEX LIFE, TONIGHT!
Found: the hottest resources for a bedroom
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1Your libido
By Anthea England

LIBIDO AWOL?
Sure, these reads are

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58 women sh ea l t h .co m .au M AY 2017

 Life etc s e x & l ove

SITTING
PRETTY

3
Podcasts SAVAGE LOVECAST
Not for the faint-hearted. Dan Savage
hosts a call-in advice show about sex,
love and everything (literally everything)
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frank, no-fluff advice is as refreshing
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SEX LIVES
Whats trending in the bedrooms of
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columnist Maureen OConnor is on the
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Youll want to be mates with sexologist
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Shes so easy-breezy that eps like Dirty
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59
Beauty&Style
S i m p l e s e c re t s to f e e l
g re a t a n d l o o k g o rg e o u s b r i ef

OH, GLOW
ON THEN...

Need some instant

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 High
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REHAB THAT DELIVERS MAJOR TRESS RELIEF OVERNIGHT
By Ashleigh Austen and Ali Finney

62 women s h ea l t h .co m .au M AY 2017

 Beauty&Style h a i r re h a b

SCALP
You work harder at F45 when the girl next toyou
does, right? Ditto for hair. A recent P&G report
found that a strand growing in a gnarly scalp
environment (think: flakes, inflammation and
itchiness) is less equipped to deal with stressors
like heat styling or sun damage, and more likely
to break than one sprouting from a healthy zone.
One reason? Our love of blonde. More common:
our dependence on dry shampoo. This creates
so much root build-up it causes scalp issues like
seborrheic dermatitis (inflamed, oily scales) and
folliculitis (tiny red pimples). While a spritz here
or there wont hurt, you shouldnt use it every
day, says dermatologist Dr Kavita Mariwalla.
Your script: those with finer textures produce
more oil aim to wash hair every other day. Those
with coarser hair (and less sebum) can stretch
to three. Routine cleansing which, unlike dry
shampoo, carries away build-up and sweat goes
a long way towards rehabbing a hurting scalp.
If youve got issues, consider these special ops.

DRY/FLAKY
Exfoliant
It tends to be a hereditary
condition, but can also
be created as anyone
whos felt the burn during
a hair-lightening session
knows. The ammonia in
hair dye raises the pH
on the scalp to above its
normal range, which can
dry it out to the point
of flaking (think: small
white specks). Manual
exfoliation helps nix
the dust. Krastase
Chronologiste Le Soin
Gommage Renovateur,
$52, has apricot-seed
beads with enough
oomph to pick up product
grime and flakes but not
so much that it causes
irritation except on
those with thinning hair,
warns dermatologist
Dr Dendy Engelman.
Scalp exfoliants can
be too rough on weak
follicles. Roger that.
OILY
Pre-shampoo
treatment
Greasy roots arent just
an aesthetic problem.
Not only do we have
cellular debris and skin
turnover we need to
slough off, we also have
sweat and body odour
glands on the scalp that
can cause a proliferation
of bacteria, says
Engelman. That bacteria
can breed folliculitis
pimples (fun!). Engelman
suggests massaging in
a soothing serum, like
Wella Scalp Stimulating
Serum, $36, 20 minutes
before showering to
soothe and relieve the
oil imbalance. If pimples
persist, wash daily with
a shampoo containing
trouble-shooter salicylic
acid, like Sachajuan Scalp
Shampoo, $33. Easy!

Spot that flake

Flat and yellow? You may have the type of dandruff that
exfoliating wont fix. Zinc pyrithione shampoo is still the best
way to neutralise dandruff-causing yeasts. The technology
itself hasnt changed, but the formulas have. Head & Shoulders
3ActionFormula Apple Fresh Shampoo, $6.75, is our pick.

63
 LENGTHS
Like flossing, the area between root and tip is oft forgotten but there
are plenty of reasons to give it TLC. Hair is basically shingled proteins
and when exposed to sun, heat or pollution, those shingles can lift up,
says hairstylist Aviva Perea. That enables products to get stuck, which
can create a gunky film. Here, silicones are the main offender. These
smoothing agents are in everything from heat protectants to traditional
shampoos and, says cosmetic chemist Randy Schueller, if they get
trapped on your hair shaft, can leave hair looking heavy and dull.
Hard water is also to blame: the magnesium and calcium in the water
in some parts of Oz are positively charged and latch on to hair, which
is negatively charged, parching strands. The drier your hair, the more
prone to breakage itll be, explains Perea. Its easier to snap a dry
noodle than a wet one. These build-up busters aim to restore lustre.

MONTHLY WEEKLY
Clarifying cleanse Heavy-duty treatment

While your day-to-day Picture a chalky, calcified

shampoo is pretty good
at removing styling
ingredients, some things
dont easily dissolve with
normal cleansing, like
special polymers that
help thwart humidity.
To remove these kinds
of ingredients, you need
a shampoo with added
muscle: clarifying
formulas contain higher
levels of surfactants
that are able to take off
clingy silicone, fatty
alcohols and oily residue
left behind, explains
Schueller; be sure to
rub it over lengths, not
just at roots. Sound like
a familiar gripe? Try Oribe
The Cleanse Clarifying
Shampoo, $62, which
showerhead. The same
thing can happen to your
own head over time if you
dont nix the hard-water
minerals that glom on to
lengths. One thing that
Flip & reverse
works? Rinsing with apple Always shampoo then condition?
cider vinegar, which Set your wash to reverse. Applying
lowers the pH of mineral
build-up enough to break
conditioner first is a shortcut to
it apart. Hair on the dry silkier locks, says Pantene hairstylist
side? Dial up your hairs Remington Schulz. By shampooing
moisture levels with a the excess off afterwards, your hair
nourishing mask like Shu
Uemura Urban Moisture only absorbs what it needs without
Hydro Nourishing Deep added weight, while maintaining
Treatment, $68. Enriched shine and longer lasting colour.
with red algae extracts,
it can help to negate
urban aggressors like air
pollution. Sounds good.

ENDS
contains volcanic ash
to wipe out product
accumulation or R+Co
Oblivion Clarifying
Shampoo, $36, to remove
colour-dulling residue.

Depending on length, your ends have seen close to two years of damage
caused by things like heat styling (chips away at the outer layer) to chemical
processes like colouring (alters hairs internal structure). Hair is made up
of lipids and proteins (aka keratin), linked by naturally occurring disulfide
bonds. And when you change hues, those bonds are severed. Any time you
colour, youre breaking down the cuticle and cortex, which are what give
your hair strength, says hairstylist Adrian Wallace. The tips are weaker
because theyve been through this process many times. Trends like ombre
can be especially harsh on ends; once one splits, theres nothing that can
permanently make it go back together. But you can put a bandage on it.
These treatments bring new tech to the vanity table so you can prevent the
breakage or at least buy yourself some time before springing for a trim.

64

PHOTOGR APHY: FLORIAN SOMMET; OLIVIER ROSE/BL AUBLUT-EDITION.COM; ED URRUTIA
IN SALON
Bond builder
To prevent the weakening
that happens during most
chemical processes, try a
product like Schwarzkopf
Professional BC Fibre
Force, from $29.95. The
aim is to cement down the
lifted cuticles that can
result in split ends, so hair
is healthier and shinier for
up to six weeks. Platinum
and pastels were off the
table a few years ago
because they took such
a toll on strands, notes
Wallace. A treatment
like this is a game-changer
for getting a bold shade
without ruining your hair
in the process. Genius.
Beauty&Style h a i r re h a b
Tangle tactics
Detangling your hair can
lead to a split-end bonanza
if youre not gentle. The
ideal method: in the shower,
with conditioner still in, use
a wide-tooth comb or the
flexible-bristled Lady Jayne
Tanglepro, $13.99, so youre
less likely to hack away
with your brush later.
YOUR TRESS
DE-STRESS
TOOL KIT
Tame your mane with these
expert-approved picks
1 Goldwell Kerasilk Reconstruct, $34.95
2 Oribe The Cleanse Clarifying
Shampoo, $62
3 bhave Fresh Ends, $32.95
4 Wella Scalp Stimulating Serum, $36
5 Sachajuan Scalp Shampoo, $33
6 Shu Uemura Urban Moisture Hydro
Nourishing Deep Treatment, $68
7 Lady Jayne Tanglepro, $13.99
8 Krastase Chronologiste Le Soin
Gommage Renovateur, $52
9 R+Co Oblivion Clarifying Shampoo, $36 WH
1
2 4
AT HOME
Split-end mender 5
First-gen menders worked
like leave-in conditioners:
smoothing the split from
the outside. Updated ones,
like bhave Fresh Ends, 3
$32.95, contain slow-
release ceratonia peptides
that work deep within
the hair to continuously
repair damage, staying
active for three shampoo
cycles. Cant step away 6
from the heated tools?
Apply a restorative balm
like Goldwell Kerasilk
Reconstruct, $34.95, for an 7
extra layer of protection.
9
8
65
Beauty&Style l i p s

CHECK MATTE
Introducing the fresh new way to pull it off sorry dryness, you didnt make the cut

1 2 3
ST EP 1: E XFO L I ATE
Before swiping on colour, get
scrubbing. Gently buff away
dry skin with a sugar scrub
that way, formula cant cling
to cracks and accentuate them.
Try Frank Body Lip Scrub, $10.95

4 5 6
ST EP 2 : HY DRAT E
Matte and moisture go
hand-in-hand. After
exfoliating, apply a lip
balm to add some hydration
back into your kisses. Allow it
to sink in before applying
your lipstick, so lips look
smooth sans shine.

7 8 9
ST E P 3: PR I ME
Bleeding colour usually ST EP 4: CO NC EA L
occurs with creamy or To make your pout really
glossy formulas, but to pop, dab concealer on
play it safe, apply a lip your lips to dull your
primer directly on your natural lip colour. This
lips before colour to ensures your chosen
make sure it stays put. shade will show up
Try MAC Prep + Prime punchy and bold.
Lip, $33

10 11 12
STE P 5 : L I NE
Next, apply a lip liner to
create a smooth base
WORDS: ASHLEIGH AUSTEN. PHOTOGR APHY: ED URRUTIA

and keep it in place

throughout the day.
To cut costs, buy a lip
liner in a neutral shade.
Try ModelCo Illusion
Lip Liner, $22

1 Tarte Creamy Matte Lip Paint @ Sephora, $29 2 Maybelline Lipstudio Colour Blur, $17.95 3 Avon Perfectly Matte, $19.99
4 Rimmel The Only 1 Matte Lipstick, $15.95 5 MDMFlow Semi-Matte Lipstick @ Mecca, $31 6 Charlotte Tilbury Matte
Revolution, $49 7 Revlon Ultra HD Matte Lipcolour, $23.95 8 Covergirl Katy Kat Matte, $17.95 9 Napoleon Total Bae Matte
It, $19 10 3INA Matte Lipstick, $14.95 11 Burts Bees Lipstick, $19.99 12 Elizabeth Arden Beautiful Colour Matte, $42 WH

66 women s h ea l t h .co m .au M AY 2017

 presents

TRIED & TESTED

SE E W HAT OUR TR UST ED R E V I E W/ C R E W PA N E L HA D T O
SAY A BOUT N I VE A C R EM E CA R E C LE A N S I NG C R E A M WA S H

BEAUTYcrew, Australias
number one online beauty
The best cleanser
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REVIEW/crew a group skin fresh and clean
of the most trusted TRIED & TESTED
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V I S I T B E A U T YC R E W. C O M . A U T O L E A R N M O R E A N D R E A D R E V I E W S .
V I S I T N I V E A . C O M . A U /C R E M E C A R E C L E A N S E R S T O F I N D O U T M O R E .
Beauty&Style d e n t a l smarts
ORAL
WEALTH
Braces are no longer a metaphor for awkward adolescence.
WH investigates how they suddenly hit beauty accessory status
L
Like learning ballet and perfecting winged
eyeliner, Im better at things the second
time round. My first try is a test run. And
surprise: orthodontic treatment was no
different. I was 15 when I got my maiden
set of braces. Fast-forward 10 years and
after ignoring my orthodontists advice to
wear the plastic retainers, my teeth had
reverted to their crooked state. I shouldve
listened I thought, as I handed over my
Mastercard for round two. I was 27 when
I walked out of the orthodontists office for
the second time, except now I had looming
deadlines and a lower disposable income.
So, what does it take to get that
Sephora-counter smile? Just
six teeth removed, 12 months of
braces and a five-hour operation
to surgically break and reposition
my jaw. Sure, Im an extreme case,
but when it comes to paying for the
perfect smile, Im happy to do it.
All white now
Even with the average treatment
plan ranging from $5000 to
$9000, the price is right for a
rising number of adults. A 2016
study by the Australian Society of
Orthodontists found 43 per cent
of women dont like their teeth and
67 per cent would like to fix them,
stat. So whats causing this sudden
uptake of mouth bling? One word:
68 women s h ea l t h .co m .au M AY 2017
By Ashleigh Austen
confidence. In the last decade there
has been an increase in demand for
aesthetic-based treatments, says
specialist orthodontist and owner of
Sydney practice MyOrtho Dr David
Mastroianni. Our smile is one of our
greatest assets, so more adults are
seeing it as worth investing in.
Dental brand Align Technology
delved deeper into why were
straightening up. They found 85 per
cent of people want straighter teeth
to tackle psychosocial issues; 42
per cent of these want to up their
confidence. And of those seeking
treatment, 41 per cent want to be
taken seriously at work. Whats
more, research from the University
of Manchester found those with
good teeth are happier, less stressed
and have greater self-esteem than
those with problematic pearly whites.
I fell into this confidence camp. With
no chin to speak of, orthodontics
and jaw surgery were the only
options to bring my side profile into
line. Were taking more photos of
ourselves and are constantly aware
of how others perceive us, says
Mastroianni. From skin and hair to
clothes, we expect celeb-worthy
standards same goes for our teeth.
Another key motivator? Better
technology. One of the most notable
is Invisalign: clear, removable aligners
worn constantly. While less obvious
than traditional braces, you need to
remove them to eat and drink. So if
youre forgetful, they arent the
best option, says orthodontist Dr
 Gum play
Its not just your teeth
that need attention. Early
stage gum problems, like
gingivitis, affect one in
five adults. It is reversible,
but only with some swift
intervention, according
to Oral-B consulting
dentist, clinical associate
professor Matt Hopcraft.
Look for a product to
inhibit the growth of
plaque bacteria between
brushings and reduce
tartar formation, which
can cause problems when
sitting underneath the
gum line. Yep, got it.

MIND
THE GAP

69
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WH BEAT BRUXISM
TESTS My grinding was so loud my housemate thought I was having midnight bowls of cereal. Fact: the
anti-wrinkle jab favoured by Real Housewives around the world can also be used to halt bruxism
IT... (teeth-grinding). Katherine Millar-Shannon from Duquessa Clinic put five injections into each side
of the masseters (chewing muscle) to weaken the area. It needs to be topped up twice yearly but
after taking two weeks to kick in, it reduced my grinding. - Ashleigh Austen, 27, Beauty Editor

70 women s h ea l t h .co m .au M AY 2017

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ROBARDS NIKE MASTER SIMMONS
TRM FOUNDER TRAINER BODY BY LEAH SIMMONS
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DATE:21st April 2017

TIME: 6-10:30pm

LOCATION: ICC Sydney

(International Convention Centre)

I N A S S O C I AT I O N W I T H
 1 0 0 h o t a t h l e i s u re b u y s

Garmin
Forerunner
235, $469
@ Harvey
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Kapten & Son

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MAY 201 7 wome ns he a l t h.com.a u 75

76
PUMA The Good Forever New Presley Tank, $59.99 Fabletics Bianca Tunic Tank, $24.95 Nike Dry Training Tank, $55
Life Tee, $50

Missguided Running Bare Fashion Edit GRANA Active Racerback Tank, $36 Nine by Savannah Miller for
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P.E Nation Double Play Tank, $119 The Upside Wildflowers Issy Tank, $99 Lorna Jane Dream Chaser COAR by Cotton On Tank, $29.95
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 1 0 0 h o t a t h l e i s u re b u y s

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Missguided Active Green Double Running Bare Raise the Bar Nine by Savannah Miller for Debenhams
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Ambra Energise Racer Crop, $49.95 @ Myer Fabletics Tammy Sports Bra, $24.95 Fabletics Dakota Sports Bra, $29.95

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M AY 2 01 7 wom en s he a l t h.com.a u 7 7
78
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M AY 2 01 7 wom en s he a l t h.com.a u 79
 POCKETS
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The Upside
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80
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LOOKS ACE
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M AY 2 01 7 wom en s he a l t h.com.a u 8 1
82
adidas by Stella McCartney Ultra
New Balance Fresh Foam Gobi Trail Boost, $330 @ Stylerunner Nike LunarEpic Low Flyknit 2, $230
Reflection with Sunrise Glow, $170

PUMA Fierce Core, $150

Mizuno Wave Rider 20, Reebok Crossfit Grace, $150
$199.99 @ The Iconic

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Superga Cotu Classic, Reebok Hayasu Dance Shoes, $150
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 Under Armour SpeedForm
Reebok Classic in Tan Glitter,
Gemini 2, $179.99
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NO PROBS
RUNNING A
MARATHON?

PUMA Basket Strap Exotic

Skin, $180 @ Stylerunner Skechers GORun, $119.95 Nike LunarEpic Low
FlyKnit 2, $230

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Boracay v3, $180 TEVA Arrowood Waterproof
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Europa, $179.99

Reebok Classic Nylon Slim

FRIDAY

Architect, $100 @ Stylerunner WH adidas Gazelle, $130 @ Glue Store Lacoste Rene 117 1, $139
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M AY 2 01 7 wom en s he a l t h.com.a u 8 3
 WER E COINING IT! T HESE 25 LEGENDS
ARE F ITFLUENCERS THE WOMEN
INSPIR ING AUSTRALIANS TO LIVE OUR
FIT TEST, HEALTHIEST, HAPPIEST LIVES,
E V ERY DAY! DRUM ROLL, PLEASE
By Alice Ellis Photography by Adam Flipp

84 women s h eal t h .co m .au M AY 2017

 i n s p i r i n g wo m e n

Diana Johnson
and Felicia Oreb,
Base Body Babes
Instagram:
@basebodybabes
(See page 89)

The athletes whose impact goes way beyond their spor t
Sharni Williams
Instagram: @sharni_will
As co-captain of the first Australian
womens Rugby Sevens team to
compete in the Olympic Games (Rio
2016), Williams helped lead them to
agold medal. That win put the Sevens
girls in the spotlight, and since then
theyve dominated in a traditionally
blokey sport. Williams has come a long
way from juggling life as a mechanic
and amateur athlete up until two years
ago, when she stepped away from
the tools and became a full-time pro
footy player. Its exciting that were
role models for the next generation.
Were paving the way for young girls
who can now look up to Australian
Women Sevens players. Exciting.
Jess Fox
Instagram: @jessfox94
With her girl-next-door persona,
infectious dimpled smile and regular
Insta pics with her dog, this canoe
slalom Olympian takes the serious
factor out of being an Olympic athlete.
Despite that, shes still a fearless
contender and won silver in the K1
event during her Olympic debut at
London 2012 and bronze in the same
event at Rio 2016. One look at her
Instagram feed and you want to ditch
your phone, get outside and on the
water for some fit fun. Her fitfluence
is obvious through her big brand
sponsorships like Red Bull and Rebel.
86 women s h ea l t h .co m .au M AY 2017
Turia Pitt
Instagram: @turiapitt
No doubt youve heard Pitts
story the ultramarathoner was
caught in a bushfire during a
2011 race and suffered burns to
65 per cent of her body. But
Pitts a survivor. As an Interplast
ambassador, shes raised more
than $1 million and is currently
fundraising for an Everest trek.
Shes an Ironman (yes, Ironman),
motivational speaker, and
amining engineer. Plus, she
was the 2014 NSW Premiers
Woman of the Year. #teampitt
SOLLIS BLUE BR ACELET; BY CHARLOT TE GOLD BR ACELET; MICHAEL KORS FITNESS TR ACKER . THIS PAGE: BRENNAN WEARS PUMA CROP, LEGGINGS AND TR AINERS; TOPSHOP JACKET;
PREVIOUS SPREAD: JOHNSON WEARS P.E NATION CROP; H&M BODYSUIT; ZAR A JACKET; FOSSIL Q WANDER SMART WATCH. OREB WEARS P.E NATION SHORTS; STATE OF ESCAPE BAG;
BY CHARLOT TE NECKL ACE; MISFIT FITNESS TR ACKER; FOSSIL WATCH; SWELL BOT TLE. ADDITIONAL PHOTOGR APHY: GET T Y IMAGES; CORE Y WILSON/RIP CURL; RICHARD FREEMAN
Tyler Wright
Instagram: @tylerwright
This 23-year-old pro surfer made
aserious splash last year when she
became the 2016 World Surfing
League Womens Champion. In a
heart-on-sleeve display of emotion,
she dedicated the title to the uncle
who encouraged her to ride waves,
but who died before he saw her make
it to the top. But of course Wright
didnt come out of nowhere she
took the title at the Layne Beachley
Classic when she was a 14-year-old
grommet. But what we really love
about this wave-rider is her no-BS,
max-fun-loving personality.
Ellyse Perry
Instagram: @ellyseperry
Since she was just 16 years old, this
professional cricketer and soccer
player a true sporting dynamo
has been inspiring young girls to
believe they can become champs in
predominantly male team sports if
they work hard for it. Shes played
in World Cups for both, though shes
recently focused more on cricket,
in which she became the youngest
Australian ever to play in a senior
international tournament that was
10 years ago. She still smashes it, as
an all-rounder in our national team,
the Southern Stars, as well as in the
NSW Breakers and the Sydney Sixers.
 i n s p i r i n g wo m e n

KATIE BRENNAN
Recognise this face? Brennan was
one of the poster girls for the AFL
Womens national league that
recently wrapped up its inaugural
season. The captain of the Western
Bulldogs AFLW team commentated
games for Channel Seven and was a
panellist on Nines Womens Footy
show. The popularity of the AFLW
launch was a major win for women in
sport, and in general. [The League]
encourages females to play AFL and
promotes equality in society; showing
if a woman wants something, she can
achieve it, says Brennan, whos also
the proud owner of the female-only,
talent-fostering Melbourne gym,
kb.performance. The dynamic PUMA
ambassador is a role model for girls
everywhere. Being an athlete is quite
selfish in a way you focus on you and
playing your best. But it has this
effect on other people, and you start
to inspire them. And thats something
I hold dearly, she says. With the
[gym] and my passion in athlete
development, its really rewarding
working with those young girls. If
you can help them through tough
times, through adolescence, whether
its with fitting in at school or going
after their passions, I think thats
important. Thats what weve tried
to do at the gym its a community.
Girls can come, feel comfortable,
improve themselves and be in a
supportive, uplifting place where
they just thrive, adds Brennan.
Fitfluencing the next gen. Love it!

87
 Entrepreneurs whove built
businesses to make Aussie
w o m e n f i t t e r, h e a l t h i e r a n d
above all more empowered

J ULI E
STEVAN JA
Instagram: @juliestevanja
and @stylerunner
Stevanja is one of the geniuses
who co-founded (and is the CEO
of) Stylerunner.com, a one-stop
online shop for good-looking,
high-performance activewear
and athleisure gear. And we know
a wardrobe full of attractive fit
gear means were more likely to
move. The Stylerunner idea came
to Stevanja in an aha moment
while she was living in London
working in the tech industry. She
was hitting Bikram daily, but was
disappointed about the lack of
choice in fashionable activewear.
So she got on a plane back to Oz

STEVANJA WEARS ADIDAS BY STELL A MCCARTNE Y CROP, P.E NATION WINDBREAKER, AIMN LEGGINGS, PUMA HEELS ALL @ ST YLERUNNER;
and enlisted her twin sister Sali as
her partner. Since launching in 2012,

BY CHARLOT TE GOLD BR ACELET; DINOSAUR DESIGNS WHITE CUFF. ADDITIONAL PHOTOGR APHY: RICHARD FREEMAN; JUAN ALGARIN
the site has seen sales grow by a
staggering 1000 per cent, with
customers in more than 100 countries
around the world. But what Stevanjas
most proud of? Being able to amplify
the message around health and
wellbeing. I truly believe that
prioritising your health and fitness
can have such positive benefits in all
other aspects of your life, and Ive
loved creating a site that assists our
customers to live healthier lives.

88

Bianca Monley
Instagram: @eatfitfood
Monley grew up in her familys
restaurant and, at a young age,
lost both her parents to cancer
experiences that ignited a passion
for food and healthy living. At the
tender age of 22, about 15 years ago,
she started our favourite pre-made
meal delivery service, Eat Fit Food,
out of her Bondi kitchen. EFF makes
it possible for the busiest women to
easily access dietitian-created,
balanced and nutritious meals, and
helped spur a movement of healthy
meal delivery services in Australia.
The business didnt make money for
a decade, but Monley held out and
is reaping the rewards EFF is now
delivering 3000 meals a day in
Sydney and Melbourne. Shes also
established Eat Fit Farm to provide
customers with a true farm-to-fork
experience, and shes expanding
in Oz and internationally. Wow!
Sally Fitzgibbons
Instagram: @sally_fitz
This pro surfer is the whole package
as well as excelling at her sport,
shes managed to build a Sally
Fitzgibbons brand. Just some of
her entrepreneurial pursuits: shes
created a book, Live Like Sally, a
training program Train Like Sally
part of the All Australian Beach
Body app. She even has her own
charity The Sally Fitzgibbons
Foundation established to inspire
the next generation of Aussie kids
to lead active, wholesome lives.
Healthy role model epitomised.
Pip Edwards
Instagram: @pip_edwards1
and @p.e.nation
This designer started out at iconic
Australian brand Ksubi, followed
by sass & bide, before making a
name for herself as design director
at General Pants. But its her latest
project thats really made her
fitfluential along with fellow mum
Claire Tregoning, she co-founded
P.E Nation, a sport luxe/athleisure
brand that caters to a new market
of Aussie women an edgier, less
girly, urban dresser, rather than
your typical gym junkie. I believe
100 per cent how you feel impacts
your day, she says. If youre
wearing comfortable, functional
and fashionable activewear you
just feel like you can do more!
i n s p i r i n g wo m e n
Diana Johnson and Felicia Oreb, Base
Body Babes (pictured on opening
spread). Instagram: @basebodybabes
Sisters Felicia Oreb and Diana Johnson
come as a package Base Body Babes
who specialise in strength training for
women. You can train and eat like them
with one of their online programs and
also sweat in their women-only gym
in Kensington, Sydney. Wed say their
630k-strong Insta following is thanks
to being two of the first chicks to show
getting fit can be fun and fashionable.
Fitspo celebs who you cant scroll
social media without noticing
Kayla Itsines
Instagram: @kayla_itsines
No fitfluential list would be complete
without our cover star (for more, see
p33), who went from Adelaide to the
world stage, landing on the BRW
Young Rich List in 2016. When it was
published, Kayla, and her fiance and
biz partner, Tobi Pearce, were worth
$46 million. With an eye-popping 6.5
million (and counting) Insta followers,
this co-creator of the world-famous
#BBG training program (available in
eight languages), started growing her
#KaylasArmy by posting plentiful
before-and-after shots of her clients.
Now shes had a book published, the
28-Day Healthy Eating and Lifestyle
Guide. But shes more surprised by
her meteoric rise to world stardom
than anyone: When I was touring in
Amsterdam, girls were holding me,
crying, saying I changed their life.
I thought, OMG, this is real. Im in
a completely different place. Indeed.
Steph Claire Smith
Instagram:
@stephclairesmith
With more than a million followers
on Instagram, Smith has undeniable
fitfluence. With her mate Laura
Henshaw, she runs Keep It Cleaner,
a healthy lifestyle platform that
distributes recipes and workouts.
Shes also an ambassador for
Clinique Australia and adidas. Of
course shes genetically blessed
those dimples! but she works hard
for her body. She does two to three
HIIT group sessions a week, three
pilates classes, three to five power
walks plus gym work. Yep, no slouch!
MAY 201 7 wome ns he a l t h.com.a u 89
 Michelle Bridges
Instagram: @mishbridges
She needs no introduction, really. The
original celebrity trainer, thanks to her
no-BS style on The Biggest Loser. Bridges
has since created her own mega brand;
think: 15 books and nine DVDs, her MB
Active range in Big W, a frozen meals
range in Woolworths and (last but not
least) the insanely popular 12WBT (12
Week Body Transformation) program.
Launched in 2010, by 2014, the plan had
helped Aussies lose a combined total
of more than 1 million kilos. Now thats
what we call some serious fitfluence!
Lorna Jane Clarkson
Instagram: @lornajaneactive
Lorna Jane Clarkson doesnt just make
activewear, she pretty much invented it.
Clarkson started her empire when, as a
fitness instructor, she realised there wasnt
a selection of gear women could feel good
in. So she started creating her own on her
loungeroom floor. She never imagined the
success her label would have there are
now 200+ Lorna Jane stores worldwide.
But shes more than an activewear creator
she spreads her #MoveNourishBelieve
philosophy through brand spin-offs such
as her motivational reads and cookbooks.
90 women s h ea l t h .co m .au M AY 2017
Nutritionists and dietitians who
inspire us to dish up healthier fare
Lola Berry
Instagram:
@yummololaberry
Theres just no stopping Lola Berry
she was basically the first of the
current clan of clever-in-the-kitchen
nutritionists to go on to garner celeb
status. Shes also a yoga teacher, has
had eight books published, created
healthy menu items for Grilld, and
set up a healthy fast food/smoothie
joint, Happy Place (the first ones in
Melbourne, and its on its way to
SEPEL WEARS LULULEMON TOP; LORNA JANE LEGGINGS; BY CHARLOT TE NECKL ACE; GUESS WATCH; PHILLIPE
Sydney). In short, shes bringing
nutritious happiness-inducing food
MODEL TR AINERS @ MODE SPORTIF. ADDITIONAL PHOTOGR APHY: WES NEL; COURTESY OF LORNA JANE
to Australians from every angle.
Ellie Bullen
Instagram:
@elsas_wholesomelife
Check out Bullens Instagram and
youll see why shes managed to
amass a following of about half
a million people. This dietitian
encourages people to eat more
plants by posting the most
rainbowy, fun-looking, mouth-
watering creations from her kitchen,
which is usually in exotic locations
like Bali or Santorini shes a bit of
a nomad. For more inspo check out
her e-book, The Wholesome Life.
 i n s p i r i n g wo m e n

JESSICA SEPEL
Instagram: @jshealth
When it comes to nutrition, this girl
is seriously legit. Healthy cookbook
author Jessica Sepel aced a Bachelor
of Health Science and Nutritional
Medicine and now creates food to
inspire us to nourish our bodies rather
than punish them [...] I believe our diet
culture has caused women to have a
complex relationship with food and
their bodies, she explains. [Things
like] negative body image, body
dysmorphia, orthorexia [an obsessive
desire to eat only healthy food] and
disordered eating have become major
issues. Theres so much emotional
eating and stress eating going on. In
my books, as well as sharing my specific
philosophy about what to eat, I try to
address womens relationships with
food. My second book presents the
premise that you need to take care of
every body system. Its not just calories
in, calories out and how much you
exercise. Its how is your gut health
and thyroid function? How is your
liver? She speaks the truth!

91
 MAKE-UP: ALISON BOYLE @ ARTIST GROUP. ADDITIONAL PHOTOGR APHY: RICHARD FREEMAN; JAMES CUNNINGHAM FOR ADIDAS; ADAM PARSELL
STELL A MCCARTNE Y WAIST BELT. PHOTOGR APHY: ADAM FLIPP @ SYNC PRODUC TIONS. ST YLING: LEDA ROSS. HAIR: RICHARD K AVANAGH @ DLM.
KENDALL WEARS LULULEMON LEGGINGS; NIMBLE CROP; SANDRO CROP (WORN UNDERNEATH); DINOSAUR DESIGNS RING AND CUFF; ADIDAS BY
KATE KENDALL
Instagram: @activeyogi
This Blackmores wellbeing coach
is known for being the Active Yogi as
well as co-founder and director of
yoga at iconic Sydney studio Flow
Athletic. So youd think she wouldve
always had that whole om vibe
figured out. But, while setting up the
studio in 2013, Kendall burnt out, and
thats when she really started to get
her mindful shit together. When we
were opening the studio, I went from
being engaged to going through a
break-up. I was staying at friends
houses. Sometimes Id be awake at
4am to go to work, home at 10pm.
I was constantly putting on this face
of, Im happy, Im healthy, Ive got it
all together, which was exhausting,
says Kendall. So I took myself to the
country, gave myself a good talking
to and thought, I need to use my
yoga, I need to be taking my own
medicine. (I wasnt practising yoga
anymore.) I developed all these little
tools and techniques, really simple
things, to help myself. When Kendall
figured out how to nama-stay on
track, she turned those techniques
into a new four-week mindfulness
e-course called The Space Between
so now you can get in on the action.

92

The fierce fitness instructors pushing women to be their best selves
Leah Simmons
Instagram:
@bodybyleahsimmons
This fitness and pilates teacher is the
founder of Body by Leah Simmons.
Her ripped yet lean figure is a strong
endorsement for the way she trains.
Catch her in action at WHs Fit Night
Out in Sydney on 21 April! Get your
ticket at fitnightout.pleezpay.com.
Katie Williams
Instagram: @katiewilllly
Anyone whos ever struggled running
on sand will be in awe of Williams as
one of Ozs leading beach sprinters
and flaggers, shes won six gold medals
at the Australian Surf Life Saving
Championships. FYI: shes currently
studying exercise physiology to boost
her already extensive fitness nous, has
worked with training guru Tim Robards,
and is taking celeb PT Blake Worrall-
Thompsons 6 Weeks To Sexy program
to Sydneys Northern Beaches. Busy!
Lauryn Eagle
Instagram: @lauryneagle
Eagles a fitness all-rounder shes
a professional boxer, once upon a
time she was the World Water Skiing
Champion, and she even won the
2006 FHM Lara Croft Challenge,
which involved physical challenges
of shooting, running, ropes, ladders,
4-wheel driving and swimming. Its
no wonder shes an ambassador for
adidas and Everlast. Plus, on top of all
that, she still finds time to run her own
business Eagle Fitness. Impressive.
i n s p i r i n g wo m e n
Bec Wilcock
Instagram: @becwilcock
Wilcock is fearless last year
the ultramarathoner, Nike trainer
and Blackmores wellbeing coach
entered the worlds toughest
race, the Barkley 100, covering
a gruelling 160km through the
Tennessee wilderness within 60
hours. She aimed to be the first
woman to complete the race,
but alas, it wasnt to be though
we have no doubt shell crush it
one day. Meanwhile, her latest
challenge? Wilcock just became
a new mum to little Beau Patrick.
Amanda Bisk
Instagram: @amandabisk
Bisk, an exercise physiologist, was
a pole vaulter who competed in the
2010 Comm Games and had her sights
on the London 2012 Olympics when
she started feeling off. Diagnosed
with chronic fatigue, Bisk was forced
to quit pole vaulting. Next, she took
baby steps to get better: she focused
on putting healing food in her body,
and during 2012, began practising
yoga. Gradually she started walking,
swimming and body-weight training.
There were many times along the
way where it felt like Id never get the
old me back again, but the one thing
that stopped me from giving up was
understanding every positive effort
Iput in, no matter how small, helped
me grow, she says. It [took] a while
to find what works for me, and it
involved hitting my lowest point.
Thats when I began to understand
not only my limits but also what
makes me thrive. Now Bisk is an elite
athletics coach and yoga instructor
who inspires other women to live
balanced, bendy lifestyles through
her online fitness and flexibility
training programs, her Active
Escapes basically fit holidays and
her incredibly popular Instagram feed
(658k+ followers). So its no surprise
we wanted this babe on board as
one of our WH fitness experts. WH
M AY 2 01 7 wom en s he a l t h.com.a u 93
94
 s p e c i a l re p o r t

Turns out IV nutrient drips are

no longer just the preserve of
hard-partying celebs. But do
they offer more than a few likes
on Instagram? Writer Roisin
Dervish-OKane gets wired up
to find out firsthand
95

How far would you go to be your
healthiest self? Try this for a PB: a
cannula pierced in your skin, with
a plastic tube snaking from your
arm to a transparent sack filled with
a lurid yellow liquid an exclusive
blend of amino acids, vitamins and
minerals. A VIP ticket to wellness.
Sound a bit intense? Well, it is.
Having nutrients supplied directly
into your bloodstream used tobe the
preserve of genuinely sick people.
For those with intestinal failure,
its the only way to get essential
vitamins and minerals. Yet now, the
mechanism has been glossed up
and marketed to perfectly healthy
consumers as Intravenous Nutrient
Therapy (IVNT), the cash-rich, time-
poor way to speed up your path
to wellbeing. At $150+ a go, its no
surprise IVNT attracts celebrities
(Rihanna, Chrissy Teigen and Natalie
Imbruglia have Instagrammed
about it) and six-figure salary types
but the trend is trickling down.
Since its launch in 2011 with one
Miami venue, global IVNT chain
Reviv now boasts 40 locations and
counting. Meanwhile, Aussies are
getting hooked up everywhere from
NSW to WA, including at Sydneys
Hangover Clinic, which launched
aMelbourne spot in late 2016 and
has a sister clinic, actIV infusion. If
you cant already drip n chill on
your main street, it wont be long.
So, what exactly are these places
promising? A lot, I quickly discover
96
HYDROMAX
ANTI-AGEING
HYDRATION
after heading online. Energy
enhancement and improved athletic
performance, boasts one clinic. The
fastest way to potentially restore
optimum hydration and support
the immune system, says another.
Like many others, WH Deputy
Editor Alice Ellis was intrigued.
I felt run-down after a big couple
of weeks, so turned to one clinic
for a cocktail promising to pep me
right up, she says. Two medical
professionals asked me to fill in
a form about my health, medical
conditions and allergies, then
assessed it. The drip went in and
took half an hour to drain. After,
they offered me a vitamin B12 shot
in my bum and I thought, why not?
Hype check benefit of IVNT, as are its claims
Or rather, why? Beneath the to boost energy. Case in point:
marketing spiel is little consensus research published in Nutrition
on what actually happens when we Journal saw IV vitamin C reduce
intravenously inject nutrients that, workers fatigue after two hours
if consumed in the right amount with the effect lasting for one
through food, are essential for day. But individuals self-reported
health. But, while the jury is out, fatigue scores only dropped by
there is some evidence supporting about 15 per cent, Shenkin tells me.
the use of high-dose IV vitamin This matters because experts are
and mineral injections for genuine concerned the treatment could be
health problems. In 2012, the harmful as well as ineffective. When
Journal of Translational Medicine we digest food, the intestines
reported IV vitamin C could reduce regulate the amount of nutrients
inflammation in cancer patients. But that go into the blood. But IVNT
know this: The results shouldnt be bypasses that, says Professor Hilary
used as evidence backing IV vitamin Powers, a nutritional biochemist at
C for healthy people, says Alan the University of Sheffield. Dr Emma
Shenkin, professor of biochemistry Beckett, a molecular nutritionist at
at the University of Liverpool. University of Newcastles School of
Relief from pain and depression Medicine and Public Health, adds,
associated with fibromyalgia A lot of changes to vitamins and
(muscular pain) is an oft-reported minerals occur in the gastrointestinal

VITAGLOW
DIET AND
DETOX
GET A DRIP
tract, so by pumping them straight
into the bloodstream youre not
necessarily getting the benefits.
She also highlights risks associated
with IV lines: Its a common place
to get infections; I wouldnt put in
an IV if I didnt absolutely need it.
Then theres the dosage. Most
IVNT cocktails are variants on
the formula created by US doctor
John Myers in the 60s: the famed
Myers cocktail, which contains
1000 micrograms of vitamin B12
the recommended daily intake
for men and women in Australia is
2.4 micrograms. Some of these
treatments offer six, 10, 20 times
the amount of nutrients you need,
says Beckett. Your stomach cant
tolerate those high doses. Id argue
theres no proof of benefit or long-
term safety. The industrys safety
assurance is they generally dont use
MEGABOOST
IMMUNITY
UPGRADE
fat-soluble vitamins A, E, D or K
which are stored in tissue and can
reach toxic levels. But from what
we can see, drips can contain a very
high concentration of many (water-
soluble) B vitamins, says Powers.
And peer-reviewed evidence shows
excess vitamin B2 can cause kidney
stones, so there is some risk.
Drip feed
The gulf in opinions between
professors and practitioners is
alarming, so before I sign up for
my own session an immunity
drip including B vitamins, vitamin
C, magnesium, zinc and various
amino acids I fill in sports dietitian
Rick Miller on my recommended
treatment. Theres absolutelyno
need for you to do that, is his
response. Your diet is balanced
and you show no signs of vitamin
s p e c i a l re p o r t
ULTRAVIV
VITAMINS AND
MINERALS
deficiency. Given you dont eat
meat, Id do blood tests for B12,
vitamin D and calcium, but wouldnt
even recommend supplements.
Without doing a blood test, I cant
tell how much you need.
Ever the diligent pupil, I head
home afterwards via the hospital to
have my blood vitamin and mineral
levels measured. Everything comes
back normal, except vitamin D in
which Im almost deficient, and
Miller recommends correcting it
with a daily oral supplement. My
low levels of bilirubin (a compound
produced in the liver) are revealing.
High amounts indicate your body
is stressed, which can occur when
people push too hard at work or
in their training, explains Miller.
This suggests feeling mentally or
physically tired has nothing to do
with vitamin levels or biochemistry.
MAY 201 7 wome ns he a l t h.com.a u 97
 To make things more perplexing,
the message from the IVNT
industry is the opposite. Many
of us are severely deficient in
these essential nutrients, reads
a glossy booklet. The Dietitians
Association of Australia has long
held concerns were not getting
enough vitamin D, calcium and iron,
but to be deficient, someone must
have physical evidence that their
body is deprived of something,
says Shenkin. Think scurvy for
vitamin C, anaemia for vitamin B12.
IVNT instead treats sub-optimal
intakes but that doesnt sound
so urgent. To be clear, you dont
have to be deficient to benefit from
supplementing. Additional oral
vitamin B supplements can help
fight fatigue, says Miller. But people
should only take them orally after
making every attempt to improve
their diet and theres certainly no
need for a megadose via IV.
Miller acknowledges blood tests
arent perfect, but supplementing
without them is, in his opinion,
clinical negligence. This loops in
my head as I return to the clinic for
treatment. Ten minutes in, I trail off
mid-sentence talking to the nurse
(Thats the magnesium chilling you
out, she says). Afterwards, I swing
by the hospital for more blood tests,
intrigued to see what it has done.
The results reveal a surge in
vitamin B12 (way above the healthy
range) and large spikes in vitamin
C and zinc. A cocktail with a high
dose of vitamin B12 increases blood
concentration levels, says Powers.
But that will exceed the amount
your kidneys can handle and youll
wee out the rest. In other words,
such high doses are pointless. As
for vitamin C: White blood cells are
saturated after taking 100-200mg
orally, says Shenkin. The cells dont
work faster or harder because there
is more of a vitamin or mineral. As
Beckett succinctly points out, More
isnt necessarily more here.
98
4.4
Mind over matter?
However, alongside the conflicting
claims are tantalising anecdotes
of IV converts including our own
Deputy Ed Ellis. It took less than
an hour for me to feel better than
I had all week, and I bounded out of
bed the next morning my husband
was like I want some of what
youre having! For Kelly Marks,
42, who works in public relations,
her first IV experience was instantly
relaxing. I went for a 45-minute
drip and left feeling less bogged
down by worries, she admits. Emily
Porter, 32, a copywriter, noted the
difference while running: I achieved
a PB over 5K, which felt effortless.
Then there are the medical
professionals who, unswayed by
evidence, believe vitamin drips have
something to offer. I asked Dr Jane
Leonard, a cosmetic doctor who
administers IVNT independently,
why IV vitamins are superior to oral
supplements. Its the delivery, she
says. A capsule has to be broken
down, but IV vitamins go straight
into your bloodstream, at a dose
where they can have a potent
effect. Sure, but can you quantify
if theyre worth it? Its impossible
to measure feeling better, says
Leonard, the only thing you can
monitor is how you feel afterwards.
But, what if it is just a feeling?
Multiple studies suggest IV
therapy is primed for the placebo
effect. The first clue is the cost,
as the Massachusetts Institute of
Technology found a higher price
actually increases the potency
of a placebo. The more invasive
The percentage of
Aussies who eat the
recommended five
to six servings of
vegies every day.
Source: the
Australian Bureau
of Statistics
a placebo, the more effective it
is, too, adds Dr Jeremy Howick,
leading placebo researcher at the
University of Oxford. So having
an injection will be more powerful
than taking an oral placebo.
What happens in your brain
when youre duped by a medical
placebo? If you expect the
treatment to work, youll activate
the neural reward mechanism in
your brain, releasing [feelgood
hormones] dopamine and
endorphins, says Howick. These
deliver the chemical kick thats
attributed to the treatment.
But not always. My sore throat
lingers for hours after my treatment
and by 6pm, Im feeling so tired that
I have to cancel my spin class. What
gives? You had a low necessity
belief, explains Dr Robert Horne,
ADDITIONAL WORDS: ALEX DAVIES. T YPOGR APHY: LUKE LUCAS
a professor in behavioural medicine
at University College London.
Because you were sceptical, the
PHOTOGR APHY: OLIVER BURSTON; GET T Y IMAGES
treatment probably didnt work as
a placebo. Does this idea put our
IV newbies off? If thats the case,
I wouldnt spend the money on a 5k
park run, but Id consider it for
a marathon, says Porter. Ellis adds,
Was it all in my head? All I cared
about was that I felt good again. Id
consider it before a competition run,
even if just for that mental edge.

FIVE FOODS
TO BOOST YOUR
IMMUNITY
Dietitian Rick Miller on how to get your
winter nutrients without going on a drip
CLEVER CAPSICUM
Theyre loaded with vitamin C and betacarotene
an antioxidant that can enhance immune function.
The red kind packs the most. Good to know.
KRAUT PLEASER
Sauerkraut is rich in folate, a B vitamin critical in the
formation of new cells. And its natural probiotics act
like fertiliser for the good bacteria in your gut.
SALTY LITTLE NUMBERS
The omega-3 fatty acids in anchovies can help regulate
inflammatory responses by maintaining the delicate
membranes of immune cells. Pizza topping, sorted.
LET THEM EAT STEAK
Beef, specifically. Zinc is key to metabolic processes
that fight infections, help protect cells and prevent
inflammation. One 70g steak should do the trick.
WHEY TO GO
Your protein shake could keep you flu-free. Whey is
rich in the protein lactoferrin, which can assist in
stimulating immune cell growth. Yes whey.
s p e c i a l re p o r t
The upshot
Two weeks later I return to the
lab for a second round of tests.
The verdict? Readings show my
vitamin C has dropped to within the
labs healthy range, as expected.
Both vitamin B12 and magnesium
are slightly below pre-treatment
levels. Your body is returning to
homeostasis: the level genetically
set as normal for micronutrients,
says Miller. From these results, we
can see little except a rise in some
B vitamins, but its nothing you
couldnt have done through your
diet in a safer and cheaper fashion.
More concerning? My B6 levels,
which dipped immediately after the
treatment, and are now over the
labs healthy threshold. We dont
know why this happened, says
Miller assuring me that, as a water-
soluble vitamin, levels should drop
to within normal range naturally. My
zinc levels spiked immediately and
remain unusually high 10 days later.
Am I enjoying the reported
benefits associated with peaking
zinc: supercharged energy; clear
and glowing skin; a throat that
doesnt forecast a looming lurgy?
Honestly, I notice none of it. The
big question is: another session?
Dont even consider it, says Nicola
Lowe, professor in nutritional
science at the University of Central
Lancashire. Your zinc levels
are out of physiological norms
10 days after just one treatment
another could be dangerous.
The bottom line? Your body has its
own sophisticated mechanisms for
monitoring the levels of nutrients
in your blood, says Lowe. Theres
no need for us to create expensive,
complicated ways to bypass them.
I head home via the supermarket
and fill my basket with brown rice,
oats, green vegies and eggs. My
vitamin-B heavy haul is $20. For
now, Ill get my vitamins the budget
way, thanks all the same. WH
M AY 2 01 7 wom en s he a l t h.com.a u 99
 SCALE
OF THE
CENTURY

1 02
 we i g h t l o s s

THE
RESHAPE
REMEDY
We may not have
a prescription for
shedding unwanted
squidgy bits. But
we do have 25
genius tips to
boost metabolism
and flatten your
belly, fast! The
slim-down doctor
will see you now
By Emma Pritchard

1 03
 Snack smarter
Fact: the healthier an item is perceived to be, the
more likely we are to eat too much of it, according
to research by the University of Texas. So you
should probably kick the nut-butter-straight-from-
the-cupboard habit. Nutritionist Rob Hobson
reveals whats actually in your favourite snacks
and shares his clever swaps thatll save you
kilojoules while still pleasing your tastebuds

THE THE THE THE

SNACK SERVING SWAP SAVING

160
1 tbs (20g) = Blitz 25g of apple into
480kJ a puree and top with 2 tsp
10.8g fat (10g) flaked almonds. You
ALMOND BUTTER 1g sugar get a sweet hit but cut kJs.
kilojoules

371
1 small Hass Still enjoy your avo on rye,
avocado = but just use half. Easy. Make
941kJ it go further by pulsing it
23.3g fat with a handful of broad
AVOCADO
0.7g sugar beans, 1 spring onion, some kilojoules
mint and coriander for
a reduced-kJ spread.

252
A 25g handful = For a protein-packed snack
609kJ minus the fat, roast 80g
12.3g fat of chickpeas or soy beans
CASHEW NUTS 1.4g sugar with chilli or curry powder
for one hour at 180C. kilojoules
Be bold with the chilli if
you want a bit of a kick.

209
250ml glass = A vegie juice that tastes
660kJ sweet should still satisfy
1g fat your cravings, so go for
FRUIT SMOOTHIES 29g sugar a high-fibre carrot and
beetroot blend. Add ginger; kilojoules
the zingy winter warmer will
fire up your metabolism.

212
cup = Tahini is the kJ culprit in
811kJ hummus, so knock yourself
14.2g fat up a vegie-based dip instead.
1.9g sugar Blend 80g edamame beans
HUMMUS
with a small handful of fresh kilojoules
coriander, 1 tbs yoghurt and
chilli to taste. Then dig in!

104

Get stuffed
ON THE
VEG
20
The percentage of extra kJs you
could burn by walking at
varying speeds instead of just
one steady pace. Time to
shake up that stride.
Source: Ohio State
University
we i g h t l o s s
MUNCHOMETER
Not all hunger-
quashing foods
are created
equal. Heres
what will fill you
up and those
that wont
NICELY
FULL
Potatoes
A landmark study in
the European Journal
of Clinical Nutrition
found theyre more
filling than brown rice.
Just dont go OTT.
Spinach
These leafy greens
contain membranes
called thylakoids,
which a Lund
University study
found decrease
hunger and increase
weight loss.
Cayenne
pepper
This spicy
metabolism booster
contains capsaicin,
which can quell
appetite. Hot stuff.
Bananas
Actually less satiating
than apples and
oranges, according to
a European Journal of
Clinical Nutrition study.
Granola
High in kJs and low in
water content, so it
doesnt add bulk or
make you feel full.
Make your own.
Rice cakes
In actual hunger-
quashing tests of
popular snack foods,
these fared worse
than chocolate. Oat
cakes will work
harder to curb pangs.
CONSTANT
CRAVINGS
MAY 201 7 wome ns he a l t h.com.a u 1 05
+ Blitz breakfast
Surfer, cookbook author, MasterChef
alumni and Lowan ambassador Hayden
Quinn shares his healthy AM choices

1. Easy eggs
Breakfast is
usually pretty
big as I train most
2. Crunch on
I love muesli (my
favourite is Lowan
Apricot and
3. Smart bites
If your breakfast
wasnt great, have
some healthy
NUMBERS
GAME
> PEOPLE WHO
WEIGH THEMSELVES
OFTEN, LOSE THE MOST
WEIGHT, ACCORDING
TO RESEARCHERS AT
THE UNIVERSITY OF
MANCHESTER.
The Weight Watchers
Body Balance
Bluetooth Diagnostic
Scale tracks weight,
11
The percentage of weight you
could lose by snacking after
lunch, compared with morning
munchers, who only lose seven.
Source: Journal of the
American Dietetic
Association

fat, muscle and bone

mornings. For Almond Natural mid-morning mass. Sync it to your
filling protein, Muesli) with an snacks on standby phone to get tips and
a quick and easy extra handful of for when youre track achievements to
meal is soft-boiled berries and some on the go. I make reach your goal. $128,
eggs with grainy coconut yoghurt. protein balls: harveynorman.com.au
sourdough toast. Its a really great combine muesli
Another classic start as it helps with things like
of mine is zucchini fuel your body shredded coconut,
scrambled eggs so you can burn cashew spread,
slice and saute energy through chia seeds and
zucchini, add a the whole day. cacao. Mix all
little basil pesto, The oats are high the ingredients
then scramble in wholegrains into balls and
through your eggs. and are loaded refrigerate until
Serve on toast with with vitamins firm. Delicious!
a squeeze of lemon and minerals.
and some olive oil.

MASTER YOUR MI NDSET, FAST!

Just cant resist dessert? You need to retrain your brain. Dr BJ Foggs
online Tiny Habits program (tinyhabits.com) will help do the trick
PHOTOGR APHY: GET T Y IMAGES; LEVI BROWN/ TRUNK ARCHIVE.COM/SNAPPER

+ +
1 2 3
MEDIA; GR AEME MONTGOMERY/ TRUNK ARCHIVE.COM/SNAPPER MEDIA

+ +
+ +
+ +
Take your pick + +
+ Form a sequence + Keep at it
Choose three healthy + Habits arent about + If you forget your new
habits that you actually + willpower, theyre about
+ habit one day, dont sweat
+ +
want not feel you should + lifestyle. Anchor the habit + it. Dont beat yourself up if
have. If you have more than + you want to something + you slip up. Instead, feel
+ +
three, start with the ones + you already do. This could + good about the times you
you want to implement the + be drinking water when + did succeed and try again
most. They should be really + +
+ you finish the washing up, + so that you dont go back
tiny and require minimal + eating low-kJ high-fibre + to square one. Its often
effort. Break them down + foods before a party + said it takes 28 days to
+ +
into stages to make them + (to reduce temptation + create a habit but this isnt
easier. Reaching for the + for canapes) or doing + necessarily the case. Some
biscuit stash? Have some
+ +
+ a push-up right after + stick instantly, others take
juicy apples handy to deal + you go to the toilet. + what seems like forever.
with sweet cravings. + Add it to where it fits
+
+ +
+ naturally in your day. +

106
 we i g h t l o s s

Supermarket
saviours
Five simple slim-down heroes! Add
to your cart at your next weekly shop

GRAPEFRUIT
Bored with breakfast? Eat half
of this citrus fruit a day and
you could enjoy 1.6kg of weight
loss over 12 weeks, according to a study
published in the Journal of Medicinal Food.
WRISTY
(Just check youre not on medication that
BUSINESS
interacts with it.) Top with blueberries for
added benefits. Rich in anthocyanins,
theyve been shown in trials at Harvard
University to increase weight loss.

TOMATOES
Is it a vegetable? Is it a fruit?
Who cares, when it could shave
centimetres off your waistline.
Kyoto University in Japan discovered that
tomatoes contain fat-blasting compounds
9-oxo-ODA as well as betacarotene and
lycopene. Pack into sauces for a smaller
waist and less fat. Dont mind if we do!

SALMON
Another reason to eat this
bursting-with-goodness fish:
an article in the Journal of the
International Society of Sports Nutrition
reports taking a 2400mg supplement of
omega-3 each day as well as reducing
the stress hormone cortisol can aid fat
loss and muscle growth in just six weeks.

PARMESAN
Invite that waiter to sprinkle
liberally. Research published in
the Journal of Agricultural and
Food Chemistry found that
eating hard cheese activates fat-burning
hormones and boosts metabolism, while
the protein will keep you feeling fuller for
longer. Your best bet? Parmesan. It has only
146kJ per tbs so its a naturally light option.

WHITE TEA
Upgrade your cuppa. German
researchers found extracts
in the white variety may help
break down fat cells and inhibit
new ones developing. Teatime etiquette?
Keep the water temp to 70-80C for
optimal flavour (if youre not sure of your
kettles temp, let the water sit for five
minutes before pouring). Super easy! WH

M AY 2 01 7 wom en sh e a l t h.com.a u 1 07
 life skills

How to ace

Adult The smart girls guide

to getting shit done
1 0 8 women s h ea l t h .co m .au M AY 2017
 FACE THE
MUSIC

ing
By Alex Davies

1 09
 Maybe you just bought your
first Dyson. Or perhaps you
phoned around forthe best
internet deal in your lunch
hour. Made your own curry
paste rather than hitting
up Coles? Congrats thats
some impressive adulting.
Its the go-to verb thats got
sociologists buzzing. And
the new short-hand way
to reference life tasks that
feel grown up, when our
generation doesnt. The
proof? Search #adulting and
Instagram brings up 850,000

Score
photos. (Yep, theres even
one of doughnuts spelling
out I cant adult today.)

more
Why are we feeling forever
young? Were marrying later
(29.8 years in 2015, compared

to 21 in 1975), having babies
later and the property ladder
is often out of reach. This
generation delays adulthood
as long as possible, says
Neer Korn, director of the
Korn Group, a social and
market research company.
The baby boomers created
the gap year but their kids
turned it into a gap decade,
where you study, travel and
fill your CV with experiences
rather than settle down. Then
theres the housing crisis, so
people dont own homes.
Were not doing it solo,
either, says Korn. Many of
us are closer to our parents
(today 18-34 year olds are
more likely to live at home,
found a Pew Research
Center study), so Mum and
Dad cultivate the slower
release into adulthood
with us. Not having a great
adulting day? We hear you.
Here, the hacks you need
to smash life goals from
buying a house to kicking
procrastination to the curb.
energy
RETHINK MEETINGS STRETCH IT OUT
Avoid snooze fests by Revive your 9-5 thanks
switching to standing to Yoga Australia CEO
catch-ups. Not only is Shyamala Benakovic:
it healthier, it shortens interlock your fingers
a meeting because and stretch your arms
everyones focused above your head. Do
on the purpose and this on an in-breath,
not just sitting around then as you exhale,
having a chat, says gently tilt your body
Emma Grey, co-author to the right from the
of I Dont Have Time: waist up, keeping your
15-Minute Ways To feet on the floor. Stay
Shape A Life You Love. here for one breath
Dont just book in for and move back to the
an entire hour, either centre, then repeat
you may actually only on your left. Do three
need half that time to breaths on each side.
get the job done.

1 10
 life skills

BREAD

Bye,
WINNER

procrastination
PLAY MIND HAVE A WORD GET YOUR OWN PUT ON YOUR
GAMES With yourself. CHEERLEADER HEADPHONES
When youre Procrastination Dodging your Nix distractions
putting off life can come from tax return like from colleagues
admin, think of fear of failure, calls from an ex? by creating a
a big, daunting so ask yourself Text a friend do not disturb
task one of whats the worst saying you need signal. I worked
those non- thatll happen if to deal with it with a guy who
urgent ones you do the task? and ask them told us all, If Im
youll probably Chances are to follow up to at my desk with
never get round things will be make sure you headphones on,
to (hey, clearing worse if you do. We know it means please
out the garage) dont. Focus from research dont interrupt
and add it to on the impact if youre held me unless the
your list. Then it will have on accountable, building is
the jobs you other peoples youre more falling down,
really do need lives, not just likely to do says Grey. Its
to do look easier on your own, something, rare something
by comparison. says Dr Joseph says Ferrari. is so urgent it
Its a crazy idea Ferrari, the Now thats cant wait.
but it works! author of Still teamwork!
says executive Procrastinating:
coach Muffy The No Regrets
Churches. Guide To
Getting It Done.

POWER EAT
Factor energy snacks
82
The percentage of Millennials ( 18-34-
year-olds) who suf fer the dreaded
3pm slump at work, compared to 76
per cent of Generation X (35-4 9 ers).
into your meal prep. Source: Nespresso
I love cottage cheese
and psyllium husk
pancakes with cream
cheese, salmon and
capers, says WH
Fitness Expert Brooke HOME SWEET HOME
Bevan. Psyllium husk Climb the property ladder with WH
is pure fibre while Finance Expert Sarah Riegelhuth
the cheese is high in
protein and fat. No First off, work backwards decide how much youre comfortable
spending on monthly repayments and then determine the loan
time to shop? Online size you need. Finding the upper limit of what you can borrow
store The Larder Door and looking for a property in that price range is dangerous,
(thelarderdoor.com. especially when interest rates are low. Also, save a 20 per cent
au) delivers farmers deposit. It ensures you avoid the cost of mortgage insurance (which
market produce right is charged to you but protects the bank) and helps you develop a
to your front door. disciplined savings habit. Ideal for meeting regular payments later!

MAY 201 7 wome ns he a l t h.com.a u 1 1 1

 life skills

Lift your Boost

motivation productivity
FIND A HOT SPOT
Struggling to write that
wedding speech? Change
location. Close-focused
CHALLENGE YOURSELF
Created by an Italian
time-management guru, the
Pomodoro Technique goes like
1
Master
2
The new
work is better performed in
a quiet environment, whereas
this: set a timer for 25 minutes
to work on that daunting report emails to-do
creative work is often easier uninterrupted then, when Manners matter list
in a noisy place like a coffee times up, take a 10-minute if you want a
Isnt a list
shop, says brain health break to relax. Done four swift reply.
at all its a
specialist Dr Jenny Brockis. 25-min blocks? Break for Thanks in
diary booking.
Those distractions actually a half-hour. The idea: short, advance is
Decide what
help you settle down into scheduled breaks stop you the best way
you need to
allowing your mind to wander burning out. Viva Italia! to end emails,
do in the day
and come up with new ideas. according to
and put it
Third latte, here you come. research by
in your email
software
calendar, says
provider
Churches. If
Boomerang.
someone asks
TIA got
you to take on
QUESTION IT POSITIVE VISUALISATION the highest
a project you
Youre more likely to stick to Time to draw a line in the sand. response rate
dont have time
that early jog if you frame your I imagine Im wearing a task as (followed by
for, youve got
self-talk as a question rather a little sandbag on my shoulder, thanks and
a clear reason
than a statement (think Will says Churches. Once you have thank you)
to say Im not
I go for a run tomorrow? over half a dozen of them, youre compared to
able to today
I will go for a run tomorrow) walking around with this more formal
but I can
reports a paper in Psychological imaginary weight that bugs sign-offs like
tomorrow.
Science. Snooze button, begone. you until you get the job done. regards. Good
to know when
youre putting

4
in that annual
leave request,

Happy
eh? You can
thank us later.

3
Check

relationships Fresh
your
chrono-
type
Go #sweatworking brain- Your body is

storm
Relay Tinder tales and nail your cardio by catching up with programmed to
friends over a workout. Exercise mates increase the amount function better
we work, found University of Aberdeen researchers. Go on Blitzing isnt at certain times
a nature walk to give you time away from lifes distractions, just for based on your
says WH Sex and Relationships Expert Christina Spaccavento. smoothies. biological clock,
GIANLUCA FONTANA FOR ARTSPHERE/BL AUBLUT-EDITION.COM; GET T Y IMAGES

Planning a says sleep

Ace micro affection hens? Try an specialist Dr
PHOTOGR APHY: CHRIS CR AYMER / TRUNK ARCHIVE.COM/SNAPPER MEDIA;

Ships in the night with your partner this week? Small, Ideas Blitz Michael Breus,
thoughtful gestures count, found a poll by the Open you jot down author of The
University, UK. Think arm-touching, saying thank you nine ideas in Power Of When.
or a flat white in bed. These are especially important two minutes, We fall into
in long-term relationships, says Spaccavento. They then build categories (he
help maintain connection and intimacy. Very clever. from there. labels these
The technique Dolphin, Lion,
The ultimate quickie comes via Bear and Wolf
work out yours
The situation: 15 mins until your mother-in-law arrives. Your management
speed-sex move: doggy. It leads to the quickest finish (shocker), consultant Ken at thepower
according to a survey of 14,000 men and women by a University Hudson, whos ofwhenquiz.
of Kentucky team. More time? You on top came out, er, on top. worked with the com) that
likes of Qantas determine our
Favour screen time and American best times to
brainstorm, run,
Maximise phone calls by using the video option on FaceTime Express.
or Skype. Why? Smiles are contagious researchers reckon we negotiate and
instinctively mimic others facial expressions and take on the even have sex.
associated emotions, so seeing your besties face (and hearing Clock that.
her voice) can equal an instant mood and wellbeing lift. WH

1 12 women sh ea l t h .co m .au M AY 2017

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 TRAIN
LIKE A
FITNESS
EDITOR
How do people who work out for a
living actually work out? Very good
question! To answer it, we round-tabled
the WH team, our international crew of
mag magicians. Plus stablemates Mens
Health, Bicycling and Runners World.
While road-testing sports bras, trialling
workouts, grilling experts and combing
the research, weve gathered heaps of
fitness secrets. Heres the best of em.

1 16 women sh ea l t h .co m .au M AY 2017

 fitness

PATH OF
MOST
RESISTANCE

117
1
We pick classes
strategically
From Australia to the UK, group
sessions help our editors go harder.
The key? We pick ones to balance
our weekly training, prep for a race,
or force us to do things we hate. I
do lots of cardio, but find strength
work mind-numbing, says Anthea
England, WH Features Writer. I go
to a group TRX class. The instructor
helps correct my form and guilts me
into completing reps. Smart move!
4 We cant remember
the last time we
did a set of crunches
There are so many better options for
your core. Take the kneeling off-set
overhead press (kneel with left foot
forward, dumbbell in right hand at
your shoulder, then keep your core
tight and press the weight into the
air so your arm is straight). Theyre
one of my standard core exercises,
says Ator. I noticed a huge change
in my core strength not to mention
the look of my stomach, shoulders
and arms. Another editor fave: plank
up-downs (where you go between
a high plank and forearm plank).

2 WE WALK. A LOT
Its the basis of my movement and I clockat
least 10,000 steps most days, says Alex Davies,
WH Features Editor. My commute includes
4km on foot (much nicer than sitting in traffic
jams) and I try to walk around the block at lunchtime.
Walking is the one exercise I do every day. We think
all-day movement deserves more press; its not just gym
sessions that count. Stairs over the lift? Youve got it.

3
We never skip
a warm-up
A dynamic warm-up, specifically, as
its critical for muscle activation and
slashing your risk of injuries. I begin
every workout with 20 minutes on
the rowing machine, says Marissa
Gainsburg, Associate Fitness Editor
at Womens Health US. It gets my
major muscles going. Meanwhile,
her colleague and Fitness Director
Jen Ator does a quick lunge series
before runs: 10 reverse, 10 forward,
10 curtsy and 10 lateral lunges
oneach leg. Its an exaggeration
of the running movement, so it
gets the necessary muscles and
joints ready to work, she explains.
5
We have lazy moments
Of course there are days we want
to binge on Netflix, rather than
sweat it out with a gym session.
But when that feeling hits, we look
for the root cause instead. I try to
figure out why Im not motivated
am I burnt out, injured, or do I
just need a break? says WH Editor
Jacqui Mooney. Those critical Qs
stop us beating ourselves up about
skipping a workout. Result? More
motivation, less guilt. Win-win!

6 We have our vices
We love a good schooner,
red wine, whisky or champagne.
Operative word: good. Going for
quality means were less likely to
overdo it (and feel crappy after),
which can thwart your workout
motivation and kill your energy
when you do make it to the gym.
7
We make the most
of our downtime
Results come from rest and recovery
not only from workouts. On top
of avoiding injury, building mobility
through stretching and active
recovery is a winner, says Michael
Easter, Fitness Editor at Mens Health
US. If you move through a greater
range of motion, youre doing more
work per rep, and youll see a
bigger aesthetic benefit. His go-to
move? The elevated pigeon same
as the yoga pose, only standing with
one leg raised on a desk is good
for anyone who works in an office.
8 ankles for lateral squat
We do hard
intervals once
tops, twice a week
Were not about all HIIT all the time.
Intense intervals can be great for
your health, fitness and resilience,
says Easter. But doing them too
often puts you in a constant state of
stress. So do them just once a week,
and when you do, really drop the
hammer. My favourite intervals are
on the fan [stationary] bike, because
you can go super hard but youll
never get injured. My fave fan bike
workout is to simply burn around
400kJ, calculated by the computer,
as quickly as possible. I try to go
faster and harder each time I do it.
fitness
9
11
We tick off the
reps with tunes
When we get restless counting them
or running for time, we use music.
Some days Ill cover the clock on
the treadmill with a towel and do
a tempo run based on music the
Black Eyed Peas are my jam, says WE J ETSET
WH Online Editor Charlotte Dalziel.
Spend three songs at an easy pace, WITH A
three songs at a slightly faster pace,
etc. Itll help keep you from getting RESI STAN CE
distracted by how much time is left
in your workout, but also stop you
staying too complacent at an easy
BA ND
I travel a lot, and I often
pace. Another tip: put on a song dont even have room to
and do non-stop alternating reverse bring trainers, says Ator.
lunges with heavy dumbbells for But I never leave home
the entire length of the track. without a mini resistance
band. It takes up zero
10
space and is effective
We stay out of for an on-the-go body-
comfort zones weight routine. Put
If youre the best in your workout it above your knees
group, youre sweating with the for squats and glute
wrong crowd. In my role I get to bridges, and above your
train with elite athletes like the
Matildas and GWS Giants, says walks and plank jacks.
WH Deputy Editor Alice Ellis. Most
people dont get to do that, but
working out with more experienced
people means I push myself harder.
HOW TO UP CONFIDENCE
Just because were in the biz, doesnt
m e a n w e l o v e w e a r i n g c r o p s 2 4 / 7. H o w
w e l e a r n t to a p p re c i a te t h e s k i n w e re i n :
BAN THE NEGATIVE FOCUS ON ACTIONS
SELF-TALK, OKAY? Training for a goal it
We love the quote Your could be anything from
body hears everything getting into crow pose
your mind says. How without wanting to scream
we think and speak about or your first Ironman can
our bodies has a direct help you focus on what
link to how we feel (and your body can do and
then act) towards them. build your confidence in
Bashing yourself is a new way. Its less about
counterproductive. whats reflected in the
You dont have to love mirror (though thatll
everything about yourself, certainly be looking good
but cut out the hateful with consistent training)
chatter and youll see and more about your
a surge in your spirit. mental self-esteem.
119
 fitness

A FITNESS DIRECTORS QUICKIE WORKOUT

T i g h t o n t i m e? T h e s e e a s y m o v e s f r o m W H f i t n e s s g u r u J e n
A t o r d e l i v e r a t o t a l - b o d y, 1 5 - m i n u t e s t r e n g t h w o r k o u t
1. GOBLET SQUAT 2. SINGLE-LEG 3. DUMBBELL 4. BENT-OVER 5. GLUTE BRIDGE
One of my DEADLIFT CHEST PRESS ROW I like using this
favourite squat This is great for Do em on the A perfect move as a mini
variations, and balance while bench, do em on complement to circuit to boost
easy to do in working your the floor. Or lift push exercises glute activation.
any gym because back and core. your feet to amp like push-ups and Lie face-up, knees
it requires only Holding a set of the challenge to the chest press. bent, feet on the
one weight like dumbbells, stand your core. Lie And an awesome floor; press your
a dumbbell or on a slightly bent face-up holding sneaky abs move hips up until in line
kettlebell. Just leg, the other off weights above that also sculpts with your knees.
hold the weight the ground, then your chest, then a sexy upper Do 30 reps of
at chest level, bend at your hips lower them until back. Stand with 3 kinds heels up;
elbows down, to lower the torso your upper arms bent knees and feet wide and toes
as you squat. near-parallel to touch down. bend at waist, out; feet together
Do 10-12 reps. the floor. Do Do 10-12 reps. weights hanging, and knees out
10-12 reps total. then pull them for up to 3 sets.
up to your sides.
Do 10-12 reps.

12 And we hate
push-ups!

13
Consensus among our group: we
know this classic move is good for
us, but we skip it more often than
not. One crafty work-around: I do
WE LOVE A FOA M-ROL L
Our editors insist its vital to feeling your
a lot of wide-stance push-ups, says best. The simple tool helps loosen your
Ator. They make push-ups a bit bodys connective tissue (called fascia),
easier to execute, which helps me which can cause of all types of aches
get in more quality reps. Its a better and pains. Strength training, running and sitting at your
alternative than dropping to your desk can add to the tension, so theres no day that cant
knees, because it helps you develop benefit from rolling out. Every gym has them, but pick
strength through the same range one up for home youll be more likely to use it daily. WH
of motion as a regular push-up. As
you get stronger, you just bring your
feet closer and closer together.

PHOTOGR APHY: JUAN ALGARIN

1 20
Silicone Gel for Scar Reduction
 Food
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1 24 women s h ea l t h .co m .au M AY 2017
It may not be your traditional acai bowl, but
mixing tonnes of fresh fruit with sticky peanut
butter boosts the nutritional value of this
any-time meal. And its tasty to boot!
SERVES 1 / VGN / DF / GF / RSF / R
1 chopped banana, frozen
125g (1 cup) frozen mixed berries
1 tbs acai powder
1 tbs raw cacao powder
1 tbs peanut butter, plus extra to serve
125ml ( cup) coconut water
125ml ( cup) rice milk or almond milk
50g ( cup) RAWnola
Seasonal fresh fruit, to serve
1. Place all the ingredients, except the
RAWnola and fresh fruit, in a high-speed
blender. Pulse until youve reached
a soft-serve consistency. You want a
semi-frozen finish, so resist adding more
liquid; instead, use the blender stick to
force the frozen fruit onto the blades.
This will help the ingredients break down.
2. Spoon into a bowl and top with the
RAWnola, fruit and other toppings of
your choice. Add an extra dollop of
peanut butter and then simply dig in.
SERVES 4 / VGN / DF / GF / RSF / R
10 medjool dates, remaining ingredients.
halved and pitted Add the date paste and
1 tsp coconut oil use both hands (wearing
1 tbs peanut butter food-handling gloves,
180g (1 cup) if you have some) to
buckwheat groats combine all ingredients,
65g ( cup) until the mixture is
desiccated coconut sticking together.
1 tbs linseeds 2. Line a flat plate or
(flaxseeds) tray with baking paper
1 tsp ground and spread mixture on
cinnamon it, about 5mm thick. Set
tsp maca powder in the fridge for at least
2-3 hours. When your
1. Place dates, coconut mixture is firm, its
ready to eat. It will
a food processor and keep well in an airtight
pulse into a paste. In a container in the fridge
large bowl, combine the for around 3-5 days.
 Food
Hub

F o r a n u t- f r e e
option, try using
tahini instead
o f p e a n u t b u t t e r.
 You can never have too many salad recipes up your sleeve. This
one is full of antioxidants, fibre, vitamins and healthy fats. Add
plenty of the green goddess dressing and youll be glowing.

SERVES 2 / VGN / DF / GF / RSF

1 head of broccoli, cut into florets
90g (2 cups) baby English
spinach leaves
small red cabbage, shredded
red onion, finely diced
avocado, peeled and cut
into thin wedges
165g (1 cup) cooked or tinned
chickpeas, rinsed and drained
2 tbs gluten-free tamari almonds
1 tbs black or white sesame seeds
GREEN GODDESS DRESSING
1 small avocado, peeled and stoned
1-2 garlic cloves, peeled
1 tbs tahini
1 tbs olive oil
cup basil leaves
cup flat-leaf (Italian) parsley leaves
tsp Himalayan salt
45ml lemon juice
45ml apple cider vinegar
1. Fill a saucepan with water and bring to
the boil. Add the broccoli and blanch for
30-45 secs, or until bright green. Remove
the broccoli from the boiling water and
place in a bowl of iced water to stop it
cooking further. Drain and leave to dry.
2. Place the broccoli in a bowl with spinach,
cabbage, onion, avocado and chickpeas.
3. Place the dressing ingredients in a
high-speed blender, add 2 tbs water and
whiz on high until smooth. Pour your
desired amount of dressing over the
salad, top with the almonds and sesame
seeds and serve. Any leftover dressing
will keep in the fridge for about 2 days.

1 26 women s h ea l t h .co m .au M AY 2017

 Food
Hub

Cumin-spiced lentils are the star

of this beautiful, fresh dish that
lives up to its name. Treat yourself
for a truly nourishing lunch.

SERVES 4 / VGN / DF / GF / RSF / NF

215g (1 cup) dried green lentils,
soaked for 8-10 hours
1 tsp ground cumin
tsp hot paprika
tsp Himalayan salt, or to taste
tsp freshly cracked black pepper
200g (1 cup) quinoa, rinsed
375ml (1 cups) vegetable stock
1-2 tbs olive oil
1 large brown onion, thinly sliced
2 Lebanese cucumbers, cut into ribbons
with a mandolin or vegetable peeler
1 fennel bulb, thinly sliced
150g (1 cup) cherry tomatoes, halved
50g (1 cup) mixed salad leaves
Handful of dill sprigs
25g ( cup) finely chopped mint
15g ( cup) finely chopped
flat-leaf (Italian) parsley
1 tbs vegan nut-free garlic dip
DRESSING
60ml ( cup) extra-virgin olive oil
Juice of 1 lemon
1 garlic clove, crushed
tsp sumac
tsp Himalayan salt
tsp freshly cracked black pepper

1. Rinse the lentils and place in a medium

saucepan with 500ml (2 cups) water.
Bring to the boil. Stir in the cumin,
paprika, salt and pepper, then reduce
the heat, cover and simmer for 10-25
mins, or until the lentils are just tender.
2. Meanwhile, place the quinoa and
stock in another saucepan and bring
to the boil. Cover with a lid and simmer
for 10 mins, or until the quinoa is cooked.
3. Heat the olive oil in a frying pan over
medium. Add the onion and cook, stirring
often, for about 5 mins. Reduce heat to
low and cook for a further 5 mins, or until
the onion is caramelised, stirring regularly
so it doesnt burn. Remove from the heat.
4. In a small bowl, combine the dressing
ingredients. Arrange the quinoa, lentils
and caramelised onion in small mounds
on a platter. Add the cucumber, fennel,
tomatoes and mixed leaves. Top with
the dill, mint and parsley. Drizzle on
your dressing and serve immediately,
with the garlic dip. Now, tuck in!

1 27
 Everyone has a go-to tomato sauce recipe
give yours an update with this vegie-packed
version of the classic comfort food.

SERVES 6 / VGN / DF / GF / RSF / NF

500g gluten-free spaghetti,
preferably wholegrain
TOMATO SAUCE
1 tbs olive oil
1 onion, finely diced
3 garlic cloves, crushed
1 carrot, finely grated
1 zucchini, finely grated
700g tomato passata
2 tbs tomato paste
(concentrated puree)
100g Swiss brown mushrooms
(I leave mine whole)
125g (1 bunch) fresh basil, tied with
string, plus extra leaves to serve
1 tsp sea salt, or to taste
tsp freshly ground black pepper
1 tbs extra-virgin olive oil
1 tsp chilli flakes (optional)

1. Heat the olive oil in a saucepan over

medium. Add the onion and cook, stirring,
for 2-3 mins. Add the garlic and stir until
fragrant. Stir the carrot and zucchini
through. Stir in the passata, tomato paste
and 250ml (1 cup) water and bring to the
boil. Add the mushrooms and basil bunch,
then season with the salt and pepper.
Reduce the heat and simmer, uncovered,
for 30 mins, stirring occasionally.
2. Remove basil bunch and simmer for
a further 30 mins, stirring occasionally.
3. When the sauce is almost ready, cook
your pasta according to the directions
on the packet. Drain the pasta well.
4. Add pasta to a large saucepan with
500g (2 cups) of the spaghetti sauce;
freeze the remaining sauce to use another
day. Stir until the spaghetti has reached
your desired temperature. Divide the
spaghetti among serving bowls. Drizzle
on some of the extra-virgin olive oil and
sprinkle with the chilli flakes, if using.
Garnish with extra basil leaves and serve.

1 28

This filling, satisfying dish really packs a kick. Our fave super spice
turmeric is the secret to the tofus gorgeous yellow colour, and
with roast vegies on the side, this will keep you going all day.
SERVES 2 / VGN / DF / GF / RSF / NF
3 tomatoes
2 field mushrooms
1 garlic clove, crushed
1 tbs olive oil
tsp Himalayan salt
1 tbs grapeseed oil
100g (2 cups) baby kale
1 tbs lemon juice
SPICED TOFU
1 tbs grapeseed oil
1 small brown onion, diced
2 garlic cloves, crushed
1 red chilli, chopped (optional)
1cm knob of fresh turmeric, peeled
and grated, or 2 tsp ground turmeric
300g medium-firm tofu, drained and
chopped into 1cm cubes
1 tsp ground cumin
tsp hot paprika
tsp Himalayan salt, or to taste
tsp freshly cracked black pepper
2-3 tbs coconut milk
Food
Hub
1. Preheat the oven to 180C. Line a
baking tray with baking paper. Cut the
tomatoes in half and place on the baking
tray, cut side up. Add the mushrooms,
gill side up. In a small bowl, combine
garlic, olive oil and salt. Drizzle over
the tomatoes and mushrooms and
bake for 15-20 mins, or until cooked.
Remove from the oven and keep warm.
2. Meanwhile, heat the grapeseed oil
in a large saucepan. Add the kale and
saute over medium heat for a few mins,
until wilted but not soggy. Stir in the
lemon juice, remove the kale from
the pan, set aside and keep warm.
3. To prepare the tofu, heat the grapeseed
oil in the saucepan, add the onion and
saute over medium heat for a few mins.
Add the garlic and chilli and cook briefly,
then add the turmeric and saute until
fragrant. Stir the tofu through. Add the
cumin, paprika, salt and pepper and
stir well until the mixture resembles
a scramble. Stir in the coconut milk and
remove from the heat. Serve immediately
with the warm kale, mushrooms and
tomatoes on the side. Delicious!
MAY 201 7 wome ns he a l t h.com.a u 1 2 9
 Food
Hub

Avoiding sugar, butter, flour and

ovens? You can still get your bake
on (sans actually baking) with this
healthy chocolate biscuit recipe.

MAKES 4 LARGE BISCUITS / VGN / DF / GF / RSF / R

75g ( cup) pecans
150g (1 cup) medjool dates, pitted
Pinch of Himalayan salt
1 tsp vanilla powder
25g ( cup) raw cacao powder
FILLING
150g (1 cup) cashews, soaked
for at least 2 hours
1 tbs coconut oil
1 tbs rice malt syrup
1 tsp vanilla powder

1. Put the biscuit ingredients in a food

processor and blend until the mixture
has a dough-like consistency.
2. Roll the mixture into a large ball and
place it on a cutting board. Using a rolling
pin, flatten it out to about 5mm thick. Cut
out 8 circle shapes, using an 8cm cookie
cutter. Refrigerate for 2-3 hours, or until
firm. (To speed things up, you can freeze
the biscuit rounds for about 1 hour.)
3. Clean out the food processor. To make
the filling, drain the cashews and place
them in the processor. Add the remaining
filling ingredients and then blitz until
everything is creamy and smooth.
4. Spread the filling over half the chilled
biscuits. Top with the remaining biscuit
halves and sandwich them together.
The biscuits will keep in an airtight
container in the fridge for 7 days, or
in the freezer for 6-8 weeks. WH

Still hungry?
Recipes and
images from
Hippie Lane:
The Cookbook
b y Ta l i n e
Gabrielian
(Murdoch
Books, RRP
$39.99)

1 30 women sh ea l t h .co m .au M AY 2017

 Rapid
absorption
CoQ10

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 21.1km OR
7km & 14km
Relay

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 Food
Hub

KALE, SWEET POTATO BABY KALE AND RADICCHIO SALAD

AND FETA FRITTATA WITH APPLE, PECANS AND PEARL BARLEY

KALE AND ESCHALOT BHAJIS SAUSAGE AND FENNEL GNOCCHI

WITH CUCUMBER RAITA WITH KALE AND ALMOND PESTO

Yo u ve g o t s m o o t h i e s d o w n p a t . N o w, l o a d
up your plate with t he k in g of green l eaves

M AY 2 01 7 wom en sh e a l t h.com.a u 1 3 3
 Food
Hub
BABY KALE AND RADICCHIO SALAD
WITH APPLE, PECANS AND PEARL BARLEY
SERVES KJ
2 2604
100g pearl barley
2 handfuls baby kale
Juice of 1 lemon 1 bulb
radicchio 4 tbs extra-
virgin olive oil Juice of
1 orange 1 tsp honey
Salt and black pepper
1 apple, chopped into
matchsticks 30g pecans,
toasted and chopped
1. In a pan, cover the pearl
barley with water and
simmer for 25-30 mins.
Drain and rinse in cold
water. Contain excitement.
SAUSAGE AND FENNEL GNOCCHI
WITH KALE AND ALMOND PESTO
SERVES KJ
4 3027
6 sausages 1 tbs olive
oil 2 shallots, sliced
Clove of garlic 2 tsp
fennel seeds Salt and
pepper 100ml white wine
Large handful curly kale,
stalks removed, leaves torn
500g gnocchi Fresh
parsley, chopped, to serve
FOR THE PESTO
4 leaves curly kale
1 tbs almonds 50g
parmesan clove garlic
100ml canola oil
Juice of lemon
So, what actually makes this superfood so, well, super?
Ditched the dairy? Then
fill up on kale. It contains
more calcium than milk,
with 150mg per 100g, plus
vitamin K, which regulates
bone health and improves
their density. So eat up.
1 34 women sh ea l t h .co m .au M AY 2017
SAT FAT SUGAR
5.5G 11.5G
2. Place the kale in a bowl.
Mix through half of the
lemon juice and leave that
to marinate while you prep
the rest of the salad.
3. Cut any large leaves on
the radicchio in half. Add the
pearl barley and radicchio to
the kale and pour over the
olive oil, orange juice, honey,
salt and pepper and the rest
of the lemon juice. Toss
together then mix in the
apple and pecans. Lunch
with max crunch, done.
SAT FAT SUGAR
10.5G 2.6G
1. To make the pesto: pulse
the kale, almonds, parmesan
and garlic. Add the oil and
lemon juice. Season.
2. Remove the sausage skin.
Fry with the shallots until
browned. Crush and add the
whole garlic and fennel
seeds. After 1 min, add wine
and simmer until evaporated.
Add the kale and let wilt.
3. Cook the gnocchi and add
it to the pan. Stir in 2 tbs of
pesto and serve. Voila!
Kale has power-packed
phytonutrients that can
reduce cell damage from
free radicals. And when
you chew it, compounds
that support liver function
are stimulated. Nom, nom.
KALE, SWEET POTATO
AND FETA FRITTATA
SERVES KJ
4 1117
1 tbs olive oil 200g
sweet potato, peeled
and cut into 1cm chunks
1 red onion, sliced 60g
kale 70g feta 6 large
eggs Salt and pepper
Basil, to garnish
1. Heat the oil in a heavy pan
and saute the sweet potato
for 5-7 mins until it starts to
soften. Add the red onion
and cook for 5 mins.
2. Remove stalks from the
kale. Slice the leaves, add
to pan and cook for 2 mins.
KALE AND ESCHALOT BHAJIS
WITH CUCUMBER RAITA
SERVES KJ
6-8 527
2 eggs 2 eschalots,
sliced 30g kale 120g
plain flour 1 tsp chilli
flakes 1 tsp ground
cumin Salt and pepper
400ml vegetable oil
FOR THE RAITA
cucumber 4 tbs
natural yoghurt Juice
of lemon 1 tbs mint
1. Mix the eggs, eschalots,
kale, flour, chilli, cumin, salt
and pepper to form a batter.
Want better skin? Eat
more kale. An 80g serve
contains 150 per cent of
your daily vitamin A
intake: key for producing
collagen, says nutritionist
Alice Mackintosh. WH
SAT FAT SUGAR
5.8G 4.1G
3. Spread the mixture in an
oven dish lined with baking
paper, crumble the feta
and scatter over evenly.
4. Whisk the eggs and
season. Pour and gently
fold through the vegetables
until well combined.
5. Bake in a preheated oven
at 200C for 20-25 mins,
until golden and the eggs
are set. Remove frittata
from the oven and leave
to cool before slicing.
SAT FAT SUGAR
1.2G 2.1G
2. Heat the oil in a saucepan
over a medium heat. Drop
alittle of the mixture in it;
it should fizz straight away.
3. Spoon the batter into the
pan in golf-ball-size balls.
Fry each side until golden.
Remove and drain the oil.
4. For the raita, finely chop
the cucumber. Place it in
a bowl and season. Squeeze
out (and discard) as much
liquid as you can. Stir in the
GET T Y IMAGES. WORDS: NICOL A MILLBANK; TAR A ALI
yoghurt, lemon juice and
PHOTOGR APHY: AGATA PEC AT HEARST STUDIOS;
chopped mint and serve
alongside the bhajis.
 NEW
We call it a little ray of breadliness
Gluten free life is full of tough moments.
Thats why we raise our bread soft, big
and tasty tasty enough to enjoy without
smothering in jam. Its a little ray of
breadliness in a grey world of plain
gluten free bread.

Abbotts Village Bakery.

The way it should be.
 RISE AND
SHINE
Power plates worth getting
o u t o f b e d f o r, b y n u t r i t i o n
guru Jess i ca Sep el. Tr u st
u s , yo u ll never s e e t o a s t
the same way again!

1 36
 Food
Hub

VEGAN BREAKFAST SALAD

Who says you can t have salad for
breakfast? This is delicious and a great
way to fuel your body for the busy day
ahead. The basic building blocks of a
nourishing, satisf ying salad are fresh
greens, vegies sauteed in coconut oil,
LEMONY TAHINI DRESSING
y o u r c h o s e n p r o t e i n a n d 1/2 c u p o f This fab dressing is crazy versatile.
cooked grains. Have a play with your Yo u c a n u s e i t a s a m a r i n a d e t o o !
favourite flavours and you ll be a
s a l a d - f o r- b r e k k i e c o n v e r t i n n o t i m e ! Juice of lemon 1. Place all the ingredients in
1 tsp finely grated a mixing bowl and whisk to
SERVES 2 / PREP TIME 10 MINUTES lemon zest combine. Serve straight away
3 tbs hulled tahini or pour the dressing into
1 tbs virgin organic 1. Heat the oil in a large 1 tsp raw honey (optional) a mason jar and store in the
coconut oil non-stick frying pan over A pinch of chilli flakes fridge for up to 5 days.
200g mushrooms medium-high. Add mushroom (optional)
100g tempeh and saute for 4-5 mins. tsp ground cumin
1 cup steamed quinoa 2. Meanwhile, place the garlic clove, crushed
2 handfuls baby tempeh under a hot grill Himalayan pink rock salt
spinach leaves and grill for 2-3 mins. and ground pepper
Lemony tahini dressing 3. Combine the sauteed 3 tbs filtered water
(see right) mushrooms, grilled tempeh,
quinoa and baby spinach
leaves together in a bowl.
4. Serve drizzled with the
Lemony tahini dressing.

M AY 2 01 7 wom en s he a l t h.com.a u 1 37
1 38
 Food
Hub
WAYS
WITH
TOAST
FIG AND RICOTTA TOAST
Spread fresh full-fat ricotta
on your toast, then layer on
1 sliced fresh fig. Sprinkle with
ground cinnamon and drizzle
on maple syrup. Finish with
fresh mint leaves, if you like.

MUSHROOM, GOATS
CHEESE AND THYME
TOAST WITH ROCKET
Heat a little olive oil in a frying
pan over medium heat and
cook 1 crushed garlic clove
until softened. Add 1 cup
sliced button mushrooms,
a handful of thyme sprigs,
Celtic sea salt and ground
pepper and saute until the
mushrooms are cooked.
Spread 1 tbs goats cheese
or hummus on your toast,
then top with the mushroom
mixture and some baby
rocket leaves. (Alternatively,
you can roughly crumble
the cheese and scatter it
over the mushrooms.)

TAHINI, BANANA AND

GRANOLA TOAST
Spread 1 tbs hulled tahini
on your toast, then layer on
1 sliced banana. Drizzle with
the raw honey and add some
ground cinnamon. Sprinkle
with homemade granola*
and, if you want, crushed nuts
or seeds, toasted coconut
flakes or strawberry slices.

AVOCADO AND
ASPARAGUS TOAST
Mash avocado with Celtic
sea salt, ground pepper and
a drizzle of olive oil, then
spread on your toast. Pan-fry
2-3 asparagus spears in
alittle virgin organic coconut
oil and crushed garlic then
season with salt and pepper
(or any spices of choice).
Top the avocado toast with
the asparagus and some
fresh flat-leaf parsley.

MAY 201 7 wom enshe a l t h.com.a u 1 39

 Food
Hub

BERRY 2 cups mixed berries,

fresh or frozen
1. Preheat the oven to
200C (180C fan-forced).

BREAKFAST 1 tsp ground cinnamon 2. Combine the berries and

*FIND DIY GR ANOL A RECIPES IN LIVING THE HEALTHY LIFE.

Greek-style yoghurt or cinnamon in a small baking

CRUMBLE coconut yoghurt, to serve dish or two ramekins.
3. To make the crumble
This warm CRUMBLE topping, combine all the
nourishing 3 tbs organic or ingredients in a bowl. Then
crumble is like gluten-free oats sprinkle the crumble evenly
eating dessert 1 tbs crushed walnuts over the berry mixture.
for breakfast. 1 tbs desiccated coconut 4. Bake the breakfast crumble Want even more
1 tbs virgin organic for 10-15 mins or until crisp g re at m e a l s? G ra b
Enjoy it with
coconut oil, melted and golden. Serve it with Living the Healthy
a cup of chai. 1 tsp raw honey or a generous dollop of your Life by Jessica
SERVES 2 / PREP TIME 25 MINS, maple syrup choice of yoghurt. WH Sepel. Out now
INCLUDING COOKING tsp ground cinnamon (Macmillan
A pinch of grated Australia
nutmeg (optional) RRP $39.99).

1 40 women sh ea l t h .co m .au M AY 2017

Lowan Muesli.
A great way to
start the day.

Hayden Quinn - TV presenter,

author and champion of a
healthy lifestyle. Hayden
believes a healthy start to the
day is essential, which is why he
chooses Lowan Muesli. Lowan
contains all natural ingredients,
is high in wholegrains and is
packed with fibre and taste.
Make Lowan the perfect way
to start your day.

For information about our range and tasty

recipe ideas visit www.lowan.com.au
 MAY
14TH

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*A valid e-mail address is required when you place your subscription order to receive your voucher, one redemption per email address only. You will receive a voucher code and instructions on how to redeem your voucher upon subscribing. Vouchers can be
redeemed online at edibleblooms.com.au only and excludes delivery fee. All magazines are published monthly except Better Homes and Gardens, which is published 13 times annually; WHO, thats life! and New Idea are published weekly and Diabetic Living
is published bimonthly. Offer valid for Australian delivery only. Subscriptions may not include promotional items packed with the magazine. This offer cannot be used in conjunction with any other offer and ends 31/05/17. Pacific Magazines Pty Ltd is collecting
your personal information for the purpose of processing your order. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Sevens Privacy Policy, which is available on subscribetoday.com.au/privacy-policy.
 Food
Hub

TURMERIC
Hottest spice in the
h e a l t h w o r l d ? Yo u
bet! Heres why
Got a jar of ground turmeric sitting
in your pantry looking pretty? Use it!
A core component of Indian cuisine
and Ayurvedic medicine, turmeric
has serious immune-boosting and
germ-fighting powers! Its golden hue
comes from the antioxidant curcumin,
which boasts antibacterial properties.
Its also a natural stimulant, so you
can add it to hot water and lemon
as a wake-up tonic or to carrot and
ginger soup for a lunchtime kick.
Feeling a little braver? Then add
turmeric into your beauty routine; its
anti-inflammatory qualities make it
a soothing addition to an at-home
face mask. (Mix it with avocado the
oil acts as a barrier, so it wont stain
your face Marge Simpson yellow.)
You can also buy it fresh in specialty
grocers and work it into your kitchen
repertoire. A homemade turmeric
curry (see recipe, right) makes for
the ultimate warming comfort food.
TURMERIC MASALA CURRY
SERVES 4 / 1125KJ / 12.3G SAT FAT / 11G SUGAR / 20 MINS
WORDS AND RECIPE: NATASHA CORRET T. PHOTOGR APHY: LISA LINDER; ED URRUTIA

1 white onion, diced 1. Fry up the onion, 4. Remove lid and stir
1 clove garlic, diced garlic, cumin, turmeric, in the beans, broccoli
tsp cumin garam masala and and peas, cooking
5cm fresh turmeric, ginger in the coconut for a further 3 mins.
finely grated oil. Saute over medium 5. Take your curry off
1 tbs garam masala heat for 3-4 mins until the heat when all the
5cm ginger, diced the spices coat the vegetables are tender.
1 tbs coconut oil onion and start to Stir in the coriander.
400ml canned resemble a dry paste. 6. Garnish with a few
coconut milk 2. Pour in the coconut sprigs of coriander
400g tomatoes, milk, reserving a little and reserved coconut
quartered to drizzle over the milk. Delish served
300g sweet top as a garnish if with brown basmati
potato, cubed you like. Add the rice. Got leftovers?
1 . M a s t e r F o o d s G r o u n d Tu r m e r i c ,
100g green beans chopped tomatoes The flavours are even
$2 .40, woolworths.com.au
100g broccoli and simmer for 5 mins. richer after a night
2 . P u k k a Tu r m e r i c G o l d o r g a n i c 100g frozen peas 3. Next, add the sweet in the fridge. WH
t e a , $ 7. 9 5 , p u k k a h e r b s . c o m . a u 15g fresh coriander, potato and cook for
3 . N a t u r e s H a r v e s t Tu r m e r i c L a t t e plus a little extra 7 mins over medium
M i x , $ 6 7. 9 5 , n a t u r e s h a r v e s t . c o m . a u to garnish heat, lid on, to soften.

M AY 2 01 7 wom en sh e a l t h.com.a u 1 4 3
 The
Winners
List
EVENTS, PRODUCTS AND PROMOTIONS
THAT TAKE OUT THE TOP PRIZE
EVERY TRICK IN THE BOOK
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DERMASCAR
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PERFECTLY COOKED PORRIDGE
New from Seven Sundays is a
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SUPER GREEN SMOOTHIES
These Super Green Smoothies packs
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Simply add your liquid of choice and
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RAPIDLY ABSORBED Q10
The proprietary AquaCelle
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CoQ10 150 AquaCelle
Enhanced may increase the
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vegetarian capsules.
bloomshealth.com.au
Always read the label. Use only as
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There are just five, all-natural
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PUMA PWRSHAPE
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By Anthea England
LULULEMON THE
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The tiny sweat towel for
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INDAH
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PHOTOGR APHY: ED URRUTIA

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1 46
More value.
More bliss.
Love the look of this? Find the recipe at
thermomix.com.au/unrealfood

$5 FROM $5 FROM
YO U R LO C A L C A F E YO U R T H E R M O M I X

Real life. Unreal food.

Good taste shouldnt mean bad news for your wallet. Just like cooking something
wholesome from scratch, shouldnt mean spending hours in the kitchen. So go on,
surprise yourself. And the best part? When youre making it yourself, for a quarter
of the price, it tastes even better. To book your TM5 Cooking Experience, get in
touch with your Consultant, visit thermomix.com.au or call 1800 004 838.