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HEALTHY WOMEN
New
Hyundai
Venue
Fits in anywhere,
stands out everywhere.
The Hyundai Venue is the newest addition to the Hyundai SUV range. It’s small but tall and packed with standout features
like the 8" multimedia touchscreen display with Apple CarPlay™1 and Android™ Auto2, rear view camera and Hyundai
SmartSense™3 Safety. The Venue is definitely not one to shy away from the crowd, with a variety of vibrant colours and
two-tone roofs4 to choose from. It’s the compact car that truly fits in anywhere, stands out everywhere.
hyundai.com.au/venue
1. Apple CarPlay™ functionality requires software update. Apple CarPlay™ requires iPhone 5® or subsequent model (lightning cable) in order to operate. Apple® and iPhone® are registered
trademarks of Apple Inc. 2. Android™ Auto requires a device with Android 5.0 operating system or subsequent version, and USB cable in order to operate. Android is a trademark of Google Inc.
3. Hyundai SmartSense™ is a registered trademark of Hyundai Motor Company. Safety features are not a substitute for attentive driving. 4. Only available on the Elite variant.
C on t e nt s 120 Permission
t o v e g o u t ,
granted
DISCUSS
17
The latest health
and wellbeing news
BEST BODY
126
No booze,
no worries
27 It’s all about with these
tasty sips
the Hollywood
workout
21 minutes, 21 days,
straight from Margot
Robbie’s trainer
30 A (leaky)
gut feeling BEAUTY FEATURES 92 99 problems...
How legit is this BRIEF 72 Meet the but the beach
condition, and what new Kayla ain’t one
can you look out for? 57 Acid house Fitness queen
Soak up serious
Get clued up on the wellness gains on
hottest ingredients Kayla Itsines on
32 Back burner your seaside break
in skincare: acids parenthood and her
Fresh strategies to evolution. Plus, an
beat back pain 63 Hydrate your exclusive workout!
98 No pain,
all gain
34 What’s up hair – right now
Follicles get thirsty, 80 The guide to Want fewer workout-
with painful sex? smarter eating related injuries? Get
You don’t have to put too! Quench ’em
Forget restriction. on this genius plan
up with it – explore 64 The WH Tuck in to our expert-
these smart options style guide to fuelled nutrition read
104 Is the pill
changing how
summer fitness you think?
36 Athlete (and chill) 86 How to The surprising ways
secrets, From SUP to swim, Christmas-proof
road tested your birth control
we’ve got your your life
Eat like Serena, and could influence your
wardrobe sorted Outsmart festive
self-care like the everyday decisions
stress and do this
Matildas? Game on season your way
FOOD HUB
38 Are we 113 Feed
falling short? your soul
Boost energy and
wellbeing by tackling
nutrition deficiencies
92
Yo u r b e s t
Keep it simple,
filling and delish, the
Jessica Sepel way
beach
LIFE ETC d ay, 120 Vegan for
sorted everyone!
41 Rise and grind Plant-powered
Own your morning meals, from jackfruit
like these women skewers to banana
bread. We’ll take it all
44 Seoul searching
Our Dep Ed takes 126 Hangover-
on this surprising free cocktails
wellness destination Wind back the
wooziness with these
46 Win at the low- and no-alcohol
change game taste sensations
How to navigate life
shifts from women
who’ve been there REGULARS
8 Ed’s note
50 Tidy life, 10 The WH team
tidy mind
Mess is a brain drain. 12 Ask us anything
Get on top of clutter
for a happiness win 110 Subscribe to WH
6
64
All the gear and
all the ideas
On the
PHOTOGR APHY: MARK ROPER; GAVIN GREEN; MITCH PAYNE; STEVE BACCON; EDWARD URRUTIA
30 HOW
LEGIT IS
LEAKY
GUT?
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113
Powered
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41
OWN YOUR MORNING
SURPRISING HABITS OF
HEALTHY WOMEN
lock Your
ner
Un
Stre ngth
In
So much joy,
and so little
time! From top:
tackling the
21km Wolgan
Warrior course;
post Sydney
Running
Festival with
team Health;
and just two
of the epic
athletes who
attended our
2019 Women in
Sport Awards:
November cover
star Madison
de Rozario
and leadership
legend nominee
Daniela Di Toro.
Check out the
WinS highlights
next issue.
the most loved trainers in the world. instead offered to help our stylist and a woman, and your strength
Since she burst onto the scene with carry various bags and clothes comes from within.” Turn to page 72
BBG, she’s not only built a global racks from the car to the venue. to soak up the rest of her incredibly
fitness empire but a passionately Kayla has been part of our honest and uplifting interview.
committed community of women Women’s Health family since she In the meantime, I hope this jam-
now more than 11.8 million strong. first shot for us in 2016. And, to date, packed issue helps to unlock your
But despite hitting the Financial she’s the only person to ever have own inner strength and resilience!
Review Young Rich List in 2018, this appeared on our cover four times. Until next month...
new mum of one couldn’t be more For very good reason. While she’s
down to earth. Just a few examples? long been famous for her warmth
Having arrived early to our bayside and unbelievable work ethic, on this
location, she charmed us all by particular day she’d never looked
literally glowing with pride as she happier, healthier or more content.
shared pics of her gorgeous seven- As Kayla reveals in our exclusive Jacqui Mooney Editor
G e t tin g i t d o ne HOW
LEGIT IS
LEAKY
GUT? 193
HIGH-SPEED
SUMMER
WH Exclusive WELLNESS
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“Twisties and
simple pleasure? red wine. It’s a On the
p68 great combo.” cover
Jacqui Mooney Cover star
Editor Kayla Itsines
Women’s Health
WinS
is published by
Gereurd Roberts
Chief Executive Officer
Guy Torre Chief Financial Officer
Louisa Hatfield Group Content WO M E N I N S P O R T
and Brand Director P R O U D LY S U P P O R T E D B Y
p71 Nicole Bence Commercial Director
Kathy Glavas Head of Health
Published by Pacific Magazines Pty Ltd (ACN 097 410 896) Media City, 8 Central Avenue, Eveleigh, NSW 2015. All content © 2019
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Distributed by Gordon & Gotch Limited (ABN 90 088 251 727). All prices and information correct as at time of printing. All material sent to
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material is assigned to Pacific Magazines upon receipt and Pacific Magazines may use or sell the material in all media worldwide in perpetuity
without further consent or payment. Women’s Health does not accept or assume responsibility for such material. Title and trademark
Women’s Health © Hearst Magazines International. Women’s Health is a registered trademark and the use of this trademark is strictly prohibited.
12
Ask
We Asked So You Don’t Have To
WH
and anxiety?
Trust your gut course is to rest.
feeling, they say. Once you’re feeling
But when anxiety clearer and lighter
also makes your you can make a
tummy churn, it’s better decision.”
hard to know what It can also help to
to believe. “When know that intuition
you’re stressed, feels pretty great,
anxious and unlike the nauseous
overtired, your feeling of worry.
intuition will be “Intuition is a calm,
off,” confirms grounded, peaceful
Craigh Wilson, inner knowing ... a
author of Intuitive lightness in your
(Michael Hanrahan heart, butterfly
Publishing, feelings in your
$34.95). Problem gut,” Wilson
is, our crazy-busy explains. To
lives mean many get better at
of us are stuck on recognising it,
stress-mode by practise Wilson’s
default. The answer, five-step intuitive
Wilson says, is process, even if it’s
self-care. “When just to determine
it’s difficult to clear your morning
your mind, the best coffee order:
13
My fruit and
vegies keep going
off before I can
I can’t read books
anymore. Has my
eat them. Help!
Answer There’s nothing worse
phone ruined my than unpacking a load of fresh
attention span? produce into the fridge only to
dig it out limp and wilted a few
Kinda. “Having phones were days later. The key to keeping
your phone
close to hand
just for calls
and texts.
it fresh? Consider each item’s
might make Today’s needs, says Dr Jenny Ekman,
you more smartphones a postharvest physiologist with
distracted, but are designed Applied Horticultural Research.
spending time to keep you “Start by thinking about where
looking at it on them, the product has come from and
won’t wreck from scroll-
your ability to to-refresh
how it was grown,” she advises.
pay attention functions Tropical fruit such as bananas,
generally,” to push for example, prefer warmer
explains notifications. conditions than apples, which
Dr Gemma In fact, a thrive in the cold. A general rule
Briggs, senior
lecturer in
2017 study
published in
of thumb is to allow fruit – and
psychology the Journal
that includes tomatoes – to ripen
at The Open of the at room temp before moving
University in Association to the fridge. This allows them
the UK. “How for Consumer to fully develop their flavour,
you allocate Research Ekman points out. Keep carrots,
your attention
to a task
found that
the mere
leafy greens and other fridge-
depends on presence bound veg in plastic bags or
many things, of one containers to lock in moisture.
such as what will reduce As for your precious avos, which
the task is working have a habit of going brown in
and what your memory and the blink of an eye? “It’s better to
priorities are problem-
at the time.” solving skills.
buy them just a little bit firm, and
If you feel Want to get also eat them [that way].” You
like your past page could also try using a piece of
concentration four of your FreshPaper (from $7.99 for four,
used to be summer read? freshpaper.com.au). Infused with
better, you’re
probably
Leave your
phone in
a mix of organic spices, it claims
recalling a another room.
to keep produce fresher and
time when And breathe. up to four times longer by
inhibiting bacterial and fungal
growth that cause over-ripening.
COMPILED BY: PENNY CARROLL. PHOTOGR APHY:
STOCKSY; JOHN RINTOUL; EDWARD URRUTIA
What’s firing
up the wellness
world now
CosMIC pLayLISts CIRcuLar baThs InvEstIblE sNeaKerS
It’s official, we’ve reached peak What’s better than a bath? One in Your trainer collection may just
astrology. Spotify has launched a tub specifically designed to soothe be a legit asset. According to
monthly horoscope playlists, stress. Victoria + Albert’s new Taizu market analysts Cowen & Co,
curated by celeb stargazer Chani circular bath is inspired by traditional the global sneaker resale market
Nicholas. The tunes tap into your Chinese bathing rituals, and, suds could hit $6 billion by 2025. King
sign’s theme for the coming weeks aside, its luxe look is guaranteed of the kicks? Kanye, obvs. The
and are accompanied by a detailed to induce relaxation. One for your 2009 Louis Vuitton x Kanye West
’scope. Search Cosmic Playlists to ‘dream home’ Pinterest board … Jasper high-tops in grey and pink
find your heavenly soundtrack. are now worth approx $44,500.
Deck
Bowl
goals
the
hauls
Boost your gift-buying cred this
Chrissy (or just treat yourself)
with this wellness-inspired edit.
1 Sony XB01 Extra 3 Google Nest Mini,
Bass speaker, $49 $79, store.google.
each, Harvey Norman com/au With stronger
These tiny wireless bass than the original
speakers pack a major Mini, this next-gen
sound punch, and version plays tunes,
come in cute Chrissy gives weather and
colours to boot! diary updates, and
2 We Are Knitters more. It’s voice
Blanket Kit, $225, controlled, so all
weareknitters.com.au you have to do is ask!
Harvard pros say 4 Corkcicle canteens,
knitting induces a $69.95 each,
calm similar to the one mrandmrsjones.
you get from yoga. com.au Keep water
Self-care (and a new cool for hours minus
blanket) awaits you. the bottle sweat.
We adore these chic
metallic versions.
ManGo SeaSon
It’s not summer till you’ve had your
first mango, and you’ll get more 2
bang for your buck if you pick up
3
a Calypso. Reason? These clever
beauties have a naturally smaller
seed, meaning more delicious juicy
mango flesh. And what’s not to
love about that whole situation? wh
15
ADVERTISEMENT
Beautyshot
IF YOUR SKIN COULD USE A BOOST, THERE’S AN EASY WAY
TO NOURISH IT FROM WITHIN – WHY NOT GIVE IT A SHOT?
Splash
out
EDITED BY: ALEX DAVIES. OPENER WORDS: HARRIET SIM. PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER IMAGES
GET A
S WO L E M AT E
Ever pictured your uber-fit
bestie or bae on the receiving
end of a left hook? Good
news: a little healthy rivalry
might not be the worst thing
when you’re knocking out a
sweat sesh. A study by Kansas
State University found that
people who exercised with a
teammate they perceived to
be slightly fitter than them
increased their workout time
and intensity by as much as
200 per cent. Go get ’em!
17
More of what
you love,
less of what
you don’t
PURPLE
Catch
of the
day
REIGN
When it comes to looking
after blonde hair, you can’t
go past a purple-based
formula to neutralise
brassiness. Enter Joico
Blonde Life Violet Shampoo
and Conditioner ($33.95
each), which contain monoi
and coconut oil to nourish,
fight frizz and boost
shine. Plus, arginine to
strengthen damaged
locks and make them
more resistant
to breakage.
OMG To Omega-3
You know this fatty acid is a brain-function hero as well as a
warrior against heart disease, but guess what – it’s important for
your skin, too. In a study by the UK’s University of Manchester,
people who took a 4g dose of omega-3 (equivalent to about 1.5
WORDS: IANTHA YU. PHOTOGR APHY: EDWARD URRUTIA; GET T Y IMAGES
PleAse exPlaIn...
Non-Comedogenic
A term applied to beauty products that are formulated to let your skin breathe
and not block pores. The new wave? Ones that, while still not clogging pores,
actually make them look smaller. Hey, smooth and silky skin. Layer Korean brand
Innisfree’s Pore Blur Primer ($22) under your foundation, then dust a tiny amount
of the Pore Blur Powder ($25) on top to mop up excess oils throughout the day.
19
Easy
Runners,
Rejoice!
Good news if your pace is more
tortoise than hare: the slower you
run, the more you’ll improve in Run,
20
PLATE
CHANGE
The intro of new
Fresh
Heart Foundation
guidelines has
flipped long-held
notions about
popular eats.
Pick
Let’s get to the
heart of it...
EGGS
Yay for the
brunch fave –
and finally Step aside, blueberries, there’s
clearing up the
confusion around
a new superfruit in town:
the impact of the aronia, or chokeberry
eggs on ticker (creepy name, we know).
health. Have high
cholesterol or
This blueberry doppelganger
heart disease? is bursting with immunity-
Stick to fewer boosting vitamins and
than seven eggs
weekly. Fit as a
record-breaking amounts
fiddle? The limit of antioxidants, such as
does not exist. anthocyanins – the powerful
anti-inflammatories behind
RED MEAT that Prince-worthy, deep-
Stick to less than
350g a week of purple hue. But because
unprocessed it has a dry texture
beef, lamb, pork
and veal – that’s
(they’re high in tannins,
up to three lean just like red wine) and
red-meat meals,
Tr u e
is known to be super
such as beef stir-
fry. Nix the deli blue tart, it’s best when
stuff where poss, blended with other
and focus on ingredients, such as a
getting heart-
healthy protein
banana in a smoothie,
from legumes, or kale, almonds and a
seafood, eggs bit of parm for a pesto.
and lean poultry. SOURCE: DIETITIAN KELLY HOGAN
DAIRY
ICYMI: fat is back,
people. And
unless, as with
eggs, you suffer
with high chol or
heart disease,
PHOTOGR APHY: JEFFRE Y WESTBROOK
unflavoured full-
fat milk, yoghurt
PEOPLE WITH DIETS RICH IN VITAMIN A
and cheese can WERE THIS PERCENTAGE LESS LIKELY
all be part of a TO DEVELOP A COMMON TYPE OF SKIN
healthy diet, say CANCER THAN THOSE WITH A LOWER
experts. Ben & INTAKE. HAVE A SIDE OF SWEET POTATO
Jerry’s doesn’t WITH THAT SUNSCREEN AND SHADE.
SOURCE: JOURNAL OF THE AMERICAN MEDICAL
count, soz. ASSOCIATION DERMATOLOGY
B
80 per cent
C
95 per cent
ANSWER: C
That’s right. In a survey of people
who regularly pitch a tent (calm
down) and those who don’t, 95
Hot per cent of the former reckon it
head helps to reduce stress. According
to the Real Richness Report by
the Caravan Industry Association
of Australia, campers are happier,
more optimistic and energised
than non-campers. Switching
off in nature with loved ones?
It’s a sure-fire winner.
fact, multiple studies have linked rising temps to rising tempers, creating
a phenomenon we like to call ‘swanger’ – anger caused by sweat. If you
are the type to get annoyed by unwanted dampness, your heart rate can
speed up, releasing stress hormones that cause you to perspire even more.
Caught in the vicious cycle? Cool down by imagining the beads in a happy
context – say, while relaxing on the beach – to lower your stress response.
Or practise deep breathing – longer exhalations are known to decrease it.
SOURCE: PSYCHOLOGIST BERNARD GOLDEN, AUTHOR OF OVERCOMING DESTRUCTIVE ANGER
27
IT’s alL AbouT tHe…
Hollywood 1
Workout
This simple, 21-minute, 21-day workout
helped megastars including Margot LEG LIFT
Robbie get ready for Hollywood TARGETS: Core, glutes
DO: 20 reps on each side
blockbusters. Their trainer, David (a) Start on all fours with your hands
Higgins, lets us in on his secret... directly below your shoulders and
your knees below your hips. Pull your
shoulders back and down so you feel
The Aussie-born, London-based
trainer responsible for whipping
Hollywood’s elite into top shape
Get it tension under your armpits. Make
sure the creases of your elbows are
pointing forward. Pull your hips and
isn’t focused on fat-burning or
bulking up. Nope, Higgins is all
done
For the next 21 days, you’re
ribs closer together than feels normal
to keep you stable. From here,
stretch your left leg out straight
about perfecting the posture and going to do this 21-minute behind you. Apply a little pressure to
alignment of some of the most workout every day. Why? your back foot and rock back slightly.
sought-after bods in the biz. It’ll give your body the (b) Slowly lift and lower that foot for
Reason? “You’ll get up to 20 per reset it needs. Ready 20 reps. Make sure you’re squeezing
cent more from the exercises you yourself for realignment your left bum cheek as you do so.
Switch sides and repeat with your
do if your body is aligned correctly,” magic. Here we go.
right leg. Again, make sure it’s your
he says. “Maintain a good baseline glute that’s doing the heavy lifting.
and anything is achievable.”
2
TIP: You want a natural arch
According to Higgins, 90 per cent in your back – try to maintain
of people have postural imbalance tension in your stomach.
from spending hours sitting at
desks, in cars or on sofas (you’ll
know it when you see it: rounded
shoulders, a forward-thrusting chin
and limited hip flexibility) or from
overusing certain muscle groups
during exercise, which leads to one (a)
side of the body being stronger
than the other, tightness and
inflexibility. Poor form also prevents
you from effectively working the
muscles you think you’re targeting.
This is where Higgins’ 21-minute
program of easy core and glute (b)
moves, to be done over 21 days,
comes in. “It provides a significant
reset,” he says, you can do it at
home and it’ll take you less time
than your average Netflix ep. But
don’t rush – completing each LYING LEG CIRCLE
exercise slowly is key. “Move fast TARGETS: Core, glutes
DO: 20 reps on each side for each step
– in an uncontrolled fashion – and (a) Lie on your right side with your knees bent, supporting your head with your
your body will start to cheat.” right hand. Lift your rib cage off the floor and push your hips down, towards
your feet. Roll slightly forwards. Extend your left leg out, keeping your right leg
bent. From here, move your left leg backwards and forwards in a kicking motion from
the hip. Make sure you’re squeezing your left glute as you do it. Repeat for 20 reps.
(b) Now, return to the starting position and circle your leg slowly clockwise for
20 reps. Your squeezed glute should be doing the work. Reverse to circle your
leg slowly anticlockwise for 20 reps. Switch sides and repeat from the start.
TIP: There should be a little tunnel between your waist and the mat.
3
(a)
PIGEON
5 8
TARGETS: Hip flexors
DO: Hold for 30 secs on each side
(a) Starting on all fours, stretch your left leg out behind GLUTE STRETCH (b)
you, with your toes resting on the floor. Bring your right TARGETS: Glutes, hip flexors
leg forward in front of you, crossing it underneath your DO: Hold for 20 secs
body so most of your weight is resting on it. You should on each side
feel this in your right glute. (b) Sink down, with your (a) Lie on your back with your knees
elbows bent underneath your shoulders. Rock from bent and your feet flat on the floor.
side to side, then hold. Now, repeat on the other side. Cross your right ankle over your left
TIP: The calf of your right leg should be at 90 degrees to knee. Bring the left leg up 90 degrees
your left leg. You should feel this in your right bum cheek. and clasp your left thigh. Hold for 20 (c)
Make sure you remain slightly elevated – don’t sit down. secs, then swap sides. Done? Hug
your knees to your chest for 10 secs.
6
4
(d)
(a)
CHILD’S POSE
TARGETS: Back, hip flexors
DO: Hold for 30 secs
(a) Starting on all fours, rest your
bottom on your heels, with arms HIP FLEXOR
H
reaching forwards and toes pointed STRETCH
behind you. Drop your head and TARGETS: Core, hip flexors
breathe. Now hold that position. DO: 10 reps on each side for
TIP: If your arms feel too tight, just each of the steps below
bend your elbows slightly. Simple! (a) Kneel on your left knee, with your
right foot flat on the mat, squeezing
7
(b) your right glute. This is your starting
position. With your arms out in front
of you, reach forward with your
upper body. Hold for 5 secs, then
move your upper body back again.
Do 10 reps. Swap legs and repeat.
(b) Return to your starting position
and repeat the movement, this time
with your arms reaching up. Do your
WORDS: GEMMA CALVERT. PHOTOGR APHY: GALLERY STOCK /
CORE ACTIVATION BACK FIXER BRIDGE 10 reps, then swap legs and repeat.
SNAPPER IMAGES. ILLUSTR ATIONS: BEN MOUNSE Y-WOOD
AND ROTATION TARGETS: Core, glutes (c) Return to your starting position
TARGETS: Core DO: 10 reps once more and do the same
DO: 20 reps on each side for each step (a) Lie on your back with your knees movement, reaching upward,
(a) Lie on your back with your legs in tabletop bent and your feet flat on the floor, but include a side bend from the
position, your knees bent 90 degrees. Lower your left about 30cm away from your bum. hip over to the right. You’ll feel a
foot so your left heel touches the floor and raise it again. Place a towel between your knees stretch through the left-hand side
Then lower your right foot and lift it back up. Repeat for and squeeze. (b) Roll your body up, of your body. Do 10 reps then,
20 reps on each side. Then hug your knees to your chest. lifting the bum and lower back off the yep, swap legs and repeat.
(b) Place a towel between your knees and bring both ground. Then slowly roll back down. (d) Switch back to your starting
legs up into tabletop again with your arms out to the TIP: Imagine that you have a tattoo position for the final time and
sides, making a crucifix position. Roll your legs out to of the numbers one to five running reach forward, then rotate your
the right as you look to the left, then return to centre down your lower back – put each upper body to the left, opening
and roll them to the left as you look to the right. number down in turn, with one out your arms. Move back to the
Repeat for 20 reps each side and work that core. (on your bottom) being the last centre. Do 10 reps, swap legs and
TIP: Your aim is to keep the ribs still throughout. to touch the ground. Yep, like that. repeat. Phew – finished at last! wh
29
Tummy
trouble?
There’s a
good chance
Dr Google
will diagnose
‘leaky gut
syndrome’.
But, before you
start grabbing
supps and
‘cures’ left,
right and
centre, here’s
what you
need to know
A (Leaky)
Gut Feeling By Penny C arroll
What do stomach polite conversation would phenomenon,” confirms the tight junctions of the
problems, fatigue, elicit a TMI warning; now Professor Terry Bolin, a gut loosen, larger food
skin rashes and joint we’re only too happy gastroenterologist and particles and bacteria can
pain have in common? to talk shit over a glass president of The Gut leak (hence the name)
They’re all possible of kombucha. You’ve Foundation. In medical through and float around
symptoms of leaky gut probably heard your mate terms, though, it has where they don’t belong,
syndrome. But, there’s mention leaky gut or seen a far less catchy name causing problems from
a catch: depending on a blogger talk about it on – increased intestinal inflammation to, in severe
who you ask, leaky gut Instagram, while its long permeability. Quick cases, malnutrition.
is either a widespread list of symptoms makes it biology lesson: the lining
health crisis or a sound like it could be the of the gut is made up of Tummy Talk
marketer’s dream. culprit behind any number cells that are bound Where health
Welcome to the of health niggles. Only, together tightly. In a practitioners begin to
wellness world’s latest your GP has probably healthy body, this lining butt heads is over what
conundrum. It wasn’t never heard of it. is designed to allow only causes the problem,
that long ago that any So, is leaky gut even water and nutrients into how it presents and who
mention of gut issues in a thing? “It is a very real the bloodstream. But, if has it. According to Bolin,
30
gut healt h
$87.5 billion
Naturopath Jules
Galloway says, “There’s a
lot of different things that
PHOTOGR APHY: GET T Y IMAGES
32
heal th
Painful
kicks him the whole time
(we see you, lady seed
beetle). Don’t worry, we’re
not about to go all David
Attenborough on you.
Sex?
Because sex that hurts
is rife in humans too:
one in five women report
pain during intercourse,
according to The Australian
Study of Health and
Relationships. The good What to do when action is
news if you’re among that more OWWW than Ohhh
fifth? It’s not something B y Ta r a A l i
you have to put up with.
FYI, the technical term for painful
sex is dyspareunia. This can refer
to any type of pain – sharp, dull,
aching, burning, friction – and vary
in intensity. The repercussions go
beyond the bedroom, says GP and
sex therapist Dr Rosie King, who
explains that painful sex can lead
to a loss of self-confidence, anxiety
and depression, plus relationship
issues. “Don’t just ignore the pain
and hope it will disappear. It needs
to be treated.” But before that, it’s
crucial to work out what’s driving
the ouch. Meet the potential culprits:
LACK OF LUBRICATION
“This could be because you’re
not ‘turned on’ enough, or due
to hormonal changes during
breastfeeding,” explains King.
“Menopause can also cause dryness
and fragility of the vaginal lining.”
PRIMARY VAGINISMUS
“This is when sex has always
been painful or unsuccessful,”
explains Matty Silver, sex therapist,
counsellor and author of Sex Down
Under (New Holland Publishers,
$29.99). “The muscles around the
vaginal canal go into a spasm ...
making [sex] virtually impossible.”
34
s exu a l h e a l t h
It’s
Good
To
Talk
SECONDARY VAGINISMUS enough flexibility] then sex, or using
You’ve had pain-free intercourse in a tampon or having a pap smear
the past, but then the vaginismus hurts,” says Angela James, principal
about the
is triggered by something. “It could podcast physiotherapist at the Sydney Pelvic
be a difficult childbirth, recurrent series Clinic. “The role of the pelvic physio
vaginal infections, low sexual desire, Snowball is to educate you, make you aware
a sexual assault or endometriosis,” (trust us), of these muscles and retrain them.”
your fave
says Silver. Hard statistics on Most patients have their issues
new pilates
vaginismus are tricky to come by, class ... and resolved within six to 12 weeks.
as women often suffer in silence, painful sex. Treatment involves using vaginal
but estimates suggest it impacts Here’s how trainers or dilators internally, and
between five to 17 per cent of us. to boss working on trigger points – as well
the latter.
VULVODYNIA as your mind and nervous system –
Thought to affect between four and WITH YOUR to help break the pattern of ‘tensing
eight per cent of women at any one PARTNER up’ when you anticipate pain.
time, this refers to pain, burning “Take the A SEX THERAPIST OR
and discomfort at the opening of time to talk RELATIONSHIP COUNSELLOR
the vagina that can’t be linked to a it through ...can help with low libido, stress
cause. “It can be so uncomfortable
so they can and anxiety around painful sex.
understand
that sitting for long periods, using you aren’t “We have the time to ... explain
tampons or having sex is difficult rejecting and explore your [situation], and
or even impossible,” adds Silver. them,” says we can also see your partner to
A HEALTH CONDITION King. “Tell help them understand the problem,”
them ‘It’s
Pelvic inflammatory disease, IBS, says King. These experts can also
not you –
cystitis, some sexually transmitted it’s the pain help delve into psychological
infections and endometriosis can that is the factors, such as sexual trauma
all cause pain during penetration. problem.’” or relationship issues. Sidenote:
a sex therapist who is also a
WITH YOUR
Pain, Pain Go Away DOCTOR medical doctor can usually make
Your move now? Get the right a diagnosis and refer you to a
Be as
diagnosis before trying any descriptive physio or gynaecologist, if needed.
A prickly self-help treatments. “Visit your as possible: A GYNAECOLOGIST
sitch GP as a starting point,” advises do you ...can help with medical
King. “They will refer you to have pain diagnosis and treatments.
the appropriate professional,
at certain These guys can treat underlying
times of the
which could be a gynaecologist, month, or is causes of painful sex, such as STIs,
a vulval dermatologist, a only during hormonal changes, endometriosis,
urologist, a gastroenterologist, a sex? Has it cysts, pelvic inflammatory disease
physiotherapist or a psychologist, gotten worse and issues from vaginal childbirth.
relationship counsellor or sex
recently or DIY TREATMENT
have you
therapist.” Sounds overwhelming, always had ...can help with insufficient
we know, but the point is: you it? This will lubrication and while you’re
have options and there’s a whole help them waiting for longer-term treatment.
squad out there to help you. refer you “Try engaging in longer foreplay,
Here’s what you can expect
in the right kissing, cuddling, massages,
treatment
from the major players: direction. mutual masturbation, oral sex
A PELVIC PHYSIOTHERAPIST “If you have and using a lubricant,” suggests
PHOTOGR APHY: STOCKSY
...can help with issues such as difficulties Silver. “I also believe the best
vaginismus and vulvodynia. telling your position for a woman is to be on top.
male GP,
“The pelvic floor is a muscle like any You are then in charge and can be
ask for a
other and if it’s overactive [doesn’t female one,” very careful and can stop when
lengthen adequately or have says Silver. it becomes painful.” Top that. wh
Secrets
rOad teSteD They put their bodies on the
line every day in the name of
sporting glory. So, what’s it
really like to eat, think and
recover like an athlete?
One writer finds out…
By Penny C arroll
Recover like
LIz camBagE
At five-foot-six and with literally no game,
I’m sad to say I don’t have much in common
with Aussie basketball legend Liz Cambage,
except we’ve both endured a deep freeze. Eat ‘chegan’ like
For three minutes.
Cryotherapy – where
Before I can begin my
freeze I have to dress in
SEreNa wilLiaMs
you stand in a small chamber a terry-towelling crop What do you think fuels this
and submit your body to a top and shorts, plus long tennis icon’s 170km/h serve?
-110°C liquid nitrogen blast socks, gloves, a headband
– is basically an ice bath on and Crocs, to protect my
I’ll give you a hint: it’s not steak.
steroids. The extreme cold extremities from frostbite.
Introduced to the finding when they’re
sends your body into survival It’s all cute selfies until
vegan lifestyle by eating a plant-based
mode, explains exercise Sullivan opens the door to the
her sister, Venus, diet … they’re getting
physiologist Mark Sullivan, chamber and liquid nitrogen
owner of Cryoperformance vapour billows out ominously. Serena relied on it to more efficient
on the Gold Coast where I’ve Afterwards, I’m shivering, get back in champion recovery times.”
come to chill. “It’s essentially my fingers are sore and I can’t shape after the birth Why? By prioritising
tricking your body into imagine ever being warm of her daughter. It’s plant foods you
thinking it’s dying, so all again. But after a couple of a smart move, says automatically multiply
your blood pools to your rounds on an exercise bike dietitian Josh Reed. your nutrient intake,
vital organs,” he says. I defrost and the endorphins “The major factor that which has an anti-
When you return to room kick in – I’m excited and kinda contributes to athletes inflammatory effect.
temp, reoxygenated blood jittery for the rest of the day. performing better is If it works for
and endorphins pump like The verdict: I can’t say cryo being able to train Serena, I’m not
crazy through your body. nixed my DOMS, but I did feel as hard as they can, arguing. But swapping
Hardworking baller Liz does it less achy the next day. Would and having a shorter lattes and cheese for
twice a week. I have a mortal I do it again? I might leave this window of recovery rice milk and kale is
fear of being cold, but I also to the pros. But hey, Liz, if you so they can go out a leap. Luckily for me,
have DOMS, so I’m game. ever need a cryo buddy…
and train again,” he Serena isn’t strict,
explains. “Athletes are describing her
37
Falling
Short?
Read this!
Upgrade your energy, bone strength and body gains
by getting on top of these key nutritional deficiencies
By Alex Davies and dietitian Laura Tilt
Energy-boostIng skelEton-savIng
Iron Calcium
If you’re not knocking back woman. Heavy periods With its role in bone strengthening
sirloins at a rate that’d make are a common cause of iron as well as muscle, heart and
Dwayne Johnson blush, how do deficiency in premenopausal enzyme function, calcium is a
you make sure you’re not falling women, while pregnancy ups bone-afide (LOL) health hero. But,
short of iron requirements? This your requirement to 27mg three-quarters of women and half
essential nutrient is needed for daily, although fun fact:
the normal functioning of your
of blokes aren’t getting enough,
mums-to-be are actually more
vascular and immune systems. says a 2015 study by the Australian
efficient at absorbing iron.
More specifically, it’s used to Low levels (due to low dietary
Bureau of Statistics and Food
manufacture haemoglobin – intake, poor absorption or Standards Australia New Zealand.
a clever protein in red blood heavy periods) won’t “I think the people most at risk
cells that carries oxygen around necessarily translate to a are the ones cutting out dairy
your body – and to switch on deficiency, but consistently foods,” according to Milly Smith,
enzymes that help convert low ones will eventually accredited practising dietitian and
food you eat into energy. deplete stores, leading to spokeswoman for the Dietitians
In Australia, women are less haemoglobin in the blood Association of Australia. While this
advised to consume 18mg of and fewer red blood cells – a can be for a legit intolerance or
dietary iron a day. It comes in condition known as anaemia. allergy, Smith also nods to the rise
two forms: haem iron, found Symptoms include fatigue, in vegan- and plant-based diets,
in meat, and non-haem, from shortness of breath, heart as well as fad approaches that
cereals, nuts, eggs and some palpitations, hair loss and suggest swerving dairy, a core
veg, such as broccoli and restless leg syndrome. food group. “The biggest thing
chard. It’s also added to foods If you follow a plant-based we worry about [from low calcium]
such as breakfast cereals. diet, have heavy periods or
For most of us, a balanced
is osteoporosis, and losing that
you’re pregnant, include
diet should be sufficient – a bone density and increasing risk
iron-rich foods in meals that
bowl of fortified cereal, a also contain vitamin C, which
of fractures when you’re older.”
three-bean salad and a portion increases iron absorption, and The recommended intake is
of spag bol made with lean avoid drinking tea around 1000mg daily and, dairy aside,
mince scores nearly 15mg. But, mealtimes. Supplements can sources include tofu (832mg per
wait for the catch: haem iron also be helpful, but proceed cup) and tinned fish, which contain
is between two and six times with caution: excess iron is tiny calcium-rich bones (about
more available to the body stored in organs, where it can 486mg per 90g of sardines).
than non-haem iron. And iron increase the risk of conditions
from plant sources is further such as liver disease. As always, Food For Thought:
compromised by compounds chat to your friendly doc first. Mushrooms are packed with
(phytates in cereals and beans, vitamin D, crucial for helping our
and tannins in tea) that inhibit Food For Thought: bodies to absorb calcium. “Put
absorption, but the long-term Worried? Your GP can check them in direct sunlight for 30
impact of this is unclear. your iron levels with a blood minutes before you use them, so
Your iron levels can also be test. If you are deficient, you they absorb even more vitamin D
influenced by factors beyond may be prescribed an iron supp from the sun,” tips Smith. Genius.
your diet, such as, oh, being a to, erm, iron out your issues.
38
nutrition
Gauge
your
levels
Restorative BRain-sharpening
Magnesium B12
Think of magic mag as an Not only does B12 work to
all-rounder, stepping up champion our nerve cells
to bat for a huge range of and mental ability, it supports
processes in the body. “It’s “our red blood cell formation,
involved in absorbing energy which helps with energy
from food, as well as helping
production,” says Smith. Read:
our bodies with growth and
it’s a winner when you need to
repair, which is why we often
see people using magnesium
ace or stay awake through a
supplements in the sports preso. That said, we’re definitely
field,” explains Smith. falling short on the recommended
PHOTOGR APHY: TED CAVANAUGH/ THE LICENSING PROJEC T/SNAPPER IMAGES
6.6
cereals, nuts and seeds,
to check your levels,” urges Smith.
green vegetables, meats “If they do start to decrease, you
and animal products,” says can look at a supplement as well.”
Smith. FYI, those almonds
in your snack drawer? Just
Food For Thought:
B12 has a partner in crime: folate,
30g packs 80mg of mag. Even
a cup of avo boasts 44mg.
which is particularly crucial during
pregnancy, when it’s needed early
Food For Thought: on for the development of a baby’s
Loss of appetite, nausea, nervous system and neural tube.
fatigue, pins and needles Great sources include grains,
and muscle spasms can cereals, vegies, legumes and fruit,
all be symptoms of while a supplement of folic acid
magnesium deficiency. (the man-made form of folate) is
The mg of iron in a 200g serving of recommended pre-conception
cooked lentils. Not too shabby! and during pregnancy. wh
SOURCE: FOODDATA CENTR AL
Useful
stuff to
upgrade
your
every
day
41
THE
MORNING
CREW
Productivity
Turia Pitt Get into PA mode and
She’s the endurance athlete,
conquer your schedule
bushfire survivor, motivational
speaker, epic Kathmandu before you clock on.
ambassador and new parent
spreading the importance of “I’m quite creative
resilience, a positive mindset in the mornings, so I
and inner strength. channel that time to
focus on projects like
writing for my books,
app and program. I
move into more admin
and email tasks later
Fuel
in the day. Taking a
full weekend off – and
limiting social media
use – helps me to be
Karina Chilman more productive
If you’ve seen Cirque du
during the week. Rest
Soleil’s new show Kurios,
is underrated.” – Jessica
you’ve no doubt been
dazzled by the superhuman Worms don’t quite cut it for “Do the hardest thing
abilities of athletes. As the these early birds. Here’s how first. This strategy
circus’ star physiotherapist, to kickstart your morning came about when I was
Karina travels the globe to with a breakfast of champs. recovering in the burns
strengthen and train the cast.
unit, facing six months
“We’re often encouraged to of painful bandage
eat breakfast like a king, but changes every single
I prefer to lean on the lighter morning. I decided
side. I like to start my day with I’d get the hardest and
a smoothie that I can adapt most painful part of the
to what my body needs. If it’s day over first. And from
that time of the month, I might there, my day got easier
add iron, or if it’s coming up and easier. I still do this
Jessica Sepel to winter and I’m not feeling today and call it ‘worst
She’s the nutritionist and well, I’ll add echinacea. I try first’. Pick the biggest
bestselling author inspiring to eat within a 10-hour window challenge on your list
us to cultivate a healthy and do it early in the
in the day – it’s making a huge
relationship with food. (She morning. Whether it’s
also serves up a mean lemon
difference to my energy levels.”
making a difficult phone
and blueberry cheesecake – Janine
call or starting a major
– jump to p113 after this for project, you’ll get a
some of her delicious recipes.) “I usually meal prep on real mental boost by
Sundays, so I’m prepared enjoying a quick win
for weekday mornings. I’ll first thing.” – Turia
make overnight oats and chia
puddings, pre-chop vegies “Manage your diary
and pack some lunch from before it manages you. I
last night’s dinner. Lately, make space between my
I’ve been loving smoothies meetings for travel but
with my JSHealth x Nuzest also so that I can get my
Janine Allis Protein + Probiotics powder. thoughts together. Not
You rooted for her on It’s delicious, easy and packed spending enough time
Australian Survivor, were in full of gut-loving nutrients.” on your diary can cause
awe of her on Shark Tank and – Jessica unnecessary stress.”
have no doubt sipped one of – Janine
her smoothies at a local Boost
Juice. This entrepreneur
“Keep it simple. I’m all about
means biz – in the boardroom
oats with fruit and yoghurt or
and on the yoga mat. Vegemite on toast, which also
gives me a taste of home when
we are travelling.” – Karina
42
moti va ti on
Pump
Connect
Move
up your
day
What better way
to start the day
than checking in
If your eyelids are the only with your people?
thing you’re lifting in the
AM, consider these game- “Connecting with
Breathe
changing strategies. family and friends is
so important, especially
when I’m overseas on
“I like to exercise in the
tour. I schedule a call or
morning, as working out late FaceTime my mum and Take time to stop and give
at night affects my sleep. On dad a few times a week your mind some TLC.
workdays, I alternate between on the commute. I also
a walk, yoga or high-intensity have a lot of group chats “Yoga is my moving
interval training. I tune in to on my phone, where meditation. It’s great for
my body and ask myself what everyone comments strength, breath and focus.
kind of movement I feel like. with updates and When I get off the mat, my
Gone are the days of punishing photos.” – Karina goal is to feel balanced. If you
exercise regimens. These can get the day started well,
days, I’m all about mindful “Life can get in the the rest falls into place; or
movement. [And] 20 to 30 way, but I try to start even if it’s going pear-shaped,
mins is all I need to set myself the morning off with a you often manage it better
up for a good day.” – Jessica good mindset. I usually if you’ve had a good start!”
wake up to my husband
– Janine
“I’m all about not setting the bringing me a cup of tea
bar impossibly high. At the in bed and my daughter
coming in for a cuddle.
“I love to practise deep-belly
moment, exercise is more breathing. It’s very calming
Take time to be grateful
about clearing my head and for those around you.” and grounding for a busy,
feeling good about myself, – Janine active mind.” – Jessica
PHOTOGR APHY: BERSA /ART PARTNER LICENSING; SUPPLIED; GET T Y IMAGES
I’m being schooled by South walk would be more of a stroll than us it’s a tradition to drink makgeolli,
Korean seniors. Funny thing is, a challenge. The views of Seoul a Korean rice wine, after a hike.
only a couple of hours ago I was from the top would make up for it. Nope, it’s because I’ve severely
thinking how cute they looked in Sitting on a boulder at the first underestimated the path and my
their hiking boots and cargo pants, peak to catch my breath, I look fellow hikers. Those poles aren’t the
walking poles in hand, as several around me. Beyond the greenery, accessories of enthusiastic Saturday
groups my parents’ age laughed, the city of Seoul stretches far out strollers but essentials that make
and casually made their way to below: national park and skyscrapers walking up the rocky path much
the base of Suraksan Mountain. side by side. It’s the reverse of the easier. There are parts so steep and
Our Airbnb Experiences guide, view we saw yesterday from the slippery that steel ropes have been
expat Zohid, told us that the hike we 123rd floor of Seoul Sky at Lotte embedded into the mountainside
were undertaking would be easier World Tower in the heart of the city to help people pull themselves
than the trail through Dobongsan in Songpa-gu. Lingling disrupted up. Even with that, along the way I
Mountain, the original planned hike. that outing too, rolling through still need help from Zohid and the
That idea had been destroyed, Seoul after we’d finished taking our impressively fit older locals – they
literally, by typhoon Lingling, who photos, the 60km winds so strong hold out their hands for me, or
had thrashed her way through the we were stuck in the lift 555m above offer encouragement through a
capital the day before and left a trail ground for an agonising 20 minutes. smile, and laugh as they call out,
of broken branches in her wake. Right now, I’m not as anxious as “Makgeolli!” The promise of the drink
Luckily, Suraksan was open, and as I was when I was trapped in the lift, dangling like a reward in front of me.
we overtook the local sexagenarians but I can already imagine how happy It takes another 90 minutes of
on the way there, I made peace I’ll feel when we head back down. intense concentration during the
with the idea that the four-hour And not only because Zohid tells descent, and a few bum falls, before
44
f itsp o travel
GUT-FRIENDLY GOODNESS
We’ve only become obsessed with At the base
fermented foods in the past few of Suraksan
Mountain –
years, but Koreans have been all before the real
over gut-friendly goodness for an challenge starts.
eternity. There are 200 types of
the most popular fermented K-dish
of all, kimchi, according to Grace
(@platehan), our kimchi-making
teacher, and just as many ways to
eat it: as a side dish, in a pancake,
as part of a tuna stew or as the star
ingredient of the best dumplings
I’ve ever eaten at Gwangjang
Market in Jongno-gu (above).
drink tastes a lot like heaven, and Good food is also good for the soul. the city’s varied attractions, because Jetstar
a little bit like kombucha. We Before starting the five-course from the historic streets and is launching
Seon, or Joy of Meditation menu antique wooden houses of flights directly
get through two bottles and two
at Buddhist temple food restaurant Bukchon Hanok Village, to the to Seoul
servings of homemade kimchi, Balwoo Gongyang, I read the neon lights of the restaurants (Incheon)
fermented by a joyful old woman pre-meal chant on the wall, “I will and clubs in Itaewon-dong. from the Gold
who runs the stall. Accomplished take [the food] as medicine to get Coast from
rid of the greed in my mind and to December*.
and giddy (read: slightly drunk), keep my physical being in order Woo hoo! They
we make our way back into the city. to achieve enlightenment.” I don’t leave three
That 64 per cent of South Korea leave the restaurant any wiser, but times a week
is covered in forest and home to the reminder to be mindful helps with fares from
me slow down and enjoy the food. $309 one way.
many hiking trails, is the first of the
Head to jetstar.
unexpected wellness offerings of com for all the
my visit. And there are plenty more… details. wh
Change
Game
Navigate even the trickiest life shift with
insights from women who’ve been there
46
well b ei ng
“Don’t let
overthinking
hold you back
from adventure”
Just book the plane ticket, says
WH Features Editor Alex Davies, 32
“Self-care helped
me heal from
heartbreak”
The end of a long-term relationship
helped Christine Labour, 35,
to rediscover her identity
Change
“Try different Your Mind
things to find How to have a good change, by Lara
Young, lifestyle coach and author of
“The first few weeks [of loving it for what it’s done; whether it’s just a stroll around
motherhood] were a complete that sleep will never be the the shops or going to a cafe.
blur. I hardly slept and nursing same; and that my house isn’t And while it doesn’t happen
didn’t come naturally, but going to be totally clean. But, too often right now, I try to
eventually you learn to relax. I always told myself I wouldn’t schedule catch-ups with my
I’ve always accepted change, allow those types of things friends to maintain those
adjusted to it and moved on, to interfere with Lucas and I important relationships.
and I feel like I’ve taken that and the relationship we have. Navigating this new chapter
approach with Lucas, too. It’s Being at home all the time has definitely been tough,
about accepting: that my body can be isolating, so I make but the love I feel for Lucas is
has changed completely, and an effort to get outside daily, beyond my expectations.” wh
HQJWK6HVVLRQV
0HQ·V+HDOWK6WU
Episode 1
Download the Men’s Health Strength Sessions
podcast on your favourite streaming app or visit
menshealth.com.au
Tidy Life,
By Lauren Bravo
Simple but true: life editing Mental Shelf something tiny or something big, it
starts with the small stuff. Multiple studies have confirmed takes up space in your brain.” Apply
A fun fact that continues what your inner adult always that theory to your junk drawer
to be confirmed by health knew about mess: it matters. (you know the one), and feel those
and wellness experts, Brave researchers from DePaul beads of sweat begin to surface.
including professional University in Chicago analysed the
organiser Vicky Silverthorn, habitats of uni students, millennials Clean Up Your Act
who named her book, Start and baby boomers to examine On the flip side, taking control of
With Your Sock Drawer, the link between clutter and life any kind of disarray in your life can
after that very idea. Yep, satisfaction. As well as confirming act as a restorative antidote. It’s
de-cluttering is everywhere that frustration with clutter increases the reason Kondo, Newton et al.
right now. From the cult- with age, the scientists found a are being held up as gurus, despite
like Marie Kondo method link between clutter and lower life only telling us what we should
(keeping only things that satisfaction overall. It’s enough to already know. Beyond the instant
spark joy) to YouTuber prove that a floor-drobe or fit- appeal of a tidy room, studies
Anna Newton in her book, to-burst bathroom cabinet have have found clutter-free spaces
An Edited Life, which the power to trigger a negative improve creativity, boost mood
encourages us to reduce physical response in the body. A and elevate performance in tasks.
‘cognitive overheads’ University of California, Los Angeles, Then there’s the stuff that’s a little
by keeping on top of study of dual-income couples harder to quantify. “I’m telling you,
everything from budgets found that women who reported when you wake up in the morning
to social calendars. We’ve that they had a cluttered home, or and go to get your socks out, you
now even started editing in a home that needed work doing will buzz,” says Silverthorn, who
micro (do you really need to it, had higher levels of cortisol chose the sock drawer reference
all those apps on your throughout the working day. for the title of her book because
phone?) and in macro (do Clutter’s other red flag? she believes simple changes are
you really need all those “Neuroscientists at Princeton the most positive way to overhaul
University found that clutter your life. It’s the feeling that comes
friends in your life?). Yet,
divides your attention, like a trick from getting your shit together.
what sounds like a recipe
of the mind,” explains Dr Jessamy And it applies to mental clutter,
to lengthen your to-do
Hibberd, clinical psychologist and too: the hens’ night of a friend of
list is offering an escape
co-author of This Book Will Make a friend that you agreed to go on
from stress and delivering
You Calm. “The visual cortex of the months ago that’s now costing you
more than the sparking
brain becomes overwhelmed by half a month’s rent; the crack in the
of joy: it’s primed to quell
task-irrelevant objects, making it bathroom ceiling you’re reminded
mental overstimulation.
harder to allocate your attention of every single time you shower.
Here’s how to get zen...
effectively.” It means that clutter “When everyday admin isn’t
actually makes it harder to get getting done and that causes stress,
shit done. “Every single item you sometimes you need to press the
own, you are responsible for,” pause button on your life, take a
adds Silverthorn. “So whether it’s breath and work on one area [at
Seeing
double
Mission Control
Editing your life is a form of self-care.
Not the commodified, buy-this-$40-
candle kind, but a practical way to
remind yourself that you matter.
“For me, the diary is the foundation
of self-care,” adds Newton. “By
working out where your free
timeslots are, you can add in the
routines and habits that will help
your life run smoother.” That might
mean scheduling your workouts for
the week ahead. If so, science has
your back: a study published in the
Journal of Obesity found that those
who plan their exercise regimen
are more likely to show up for it.
But Silverthorn, Newton and even
Kondo will all admit that how to
keep your life running smoothly
will be different for everyone.
Spending a morning with your bank
statements and a highlighter might
do it for you, as could pausing your
Netflix binge to do a grocery shop
for the coming week. “These little
tasks keep your life running ... they
help you feel organised and on top
of things, and leave more time for
the fun stuff,” says Newton. Things
like origami-ing your knickers.
51
m in d f u l n e s s
Life,
sorted
inbox three times This will give you yourself a ‘free and book classes
a day, or setting a an accurate idea of nights’ quota during on a Sunday.
designated ‘reply your monthly Uber/ the week and month Most find that the
time’. Consider saved nut butter spend. – diary slots you prospect of losing
templates for emails Scary, yes, but also can’t fill, giving you money is endlessly
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Dr Mike Armour, a
The haircut made me women’s health
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57
se
If you’re after psychedelics, find
your nearest rave, coz the acids
we’re talking about are the hottest
ingredients in skincare. But with
so many types, it can be tricky
to decode. Here’s a crash course
By Perdita Nouril
58
skin school
Exfoliating Acids
When it comes to unlocking glow, alpha-hydroxy acids (AHAs) skin, this is a good thing. “At low
are the Holy Grail. “AHAs are hydrophilic, ‘hydro’ meaning water, percentages, about five per cent,
and ‘philic’ meaning loving,” explains Victoria Hiscock, product lactic acid also acts as a humectant,
specialist at AlumierMD. “They interact with water molecules drawing moisture into the skin while
in the upper layers of the skin, which triggers an [exfoliating] it exfoliates,” says facialist Kate Kerr.
effect.” So, which AHA is best for you? Glad you asked! It won’t provide dramatic
overnight results on its
Glycolic Acid own, so if you want instant
Best for: Fine lines around 10 per cent. effects, opt for a formula
This one has the smallest molecules Anything higher is best that combines lactic with
of all the AHAs, so it penetrates the as a one-off treatment. glycolic acid and plenty of
deepest and fastest. “Studies show Watch pH levels, too. antioxidants. This will still
it helps to initiate collagen synthesis Some brands will formulate be weak enough not to
and boost hyaluronic acid [more on their glycolic acid with a cause irritation, but strong
that later] in the lower skin layers, high pH level to counteract enough that you’ll notice
plumping fine lines and wrinkles,” potential irritation, but a difference. In Murad
says Paula Begoun, dermatologist this also weakens the Age Reform AHA/BHA
and founder of skincare brand acid. The ideal pH level for Exfoliating Cleanser ($62),
Paula’s Choice. Glycolic acid is so glycolic should be three to lactic, glycolic and salicylic
ruthlessly efficient that it only takes four. This means the acid acids (we’ll explain that last
one application to yield results. percentage stated on the one soon) work to smooth
The downside? It works so quickly label will be true to form. skin and clear out pores.
that skin can become irritated. “PH levels aren’t always
This is where percentages come stated on the label, so Mandelic Acid
in – the higher the strength, the check the website,” adds Isaacs. Best for: Pigmentation and acne
more likely irritation will occur. If Research in Dermatologic
you’re a glycolic virgin, start with Lactic Acid Surgery showed this was as
formulations between three and Best for: Dry skin effective as glycolic at treating
five per cent. “These will hit the Remember the tale of Cleopatra pigmentation from sun damage,
sweet spot for daily use, because bathing in milk? Well, she was way but with less redness and irritation.
any irritation will be very minimal ahead of the game because sour And further studies suggest it
and will subside after a few milk produces lactic acid. Now also reduces melasma by as much
applications,” says Dan Isaacs, head created synthetically in a lab, this as 50 per cent in four weeks.
of research and development at AHA is gaining a following because Like other AHAs, mandelic’s
skincare brand Medik8. “You’ll know, its molecules are bigger than those micro-exfoliating properties help
because the tingling sensation will in glycolic, so they don’t penetrate lift excess pigment from the skin’s
disappear. However, be sure to give as deeply to trigger that peeling surface. Its gentle approach also
your skin regular breaks. So, use action. If you have dry or sensitive makes it a winner for those with
one bottle of product, then have darker skin tones, who should
a month off.” Once your tolerance avoid glycolic and lactic acids
rises, you can use stronger formulas,
Bioré Pore
Unclogging
ACID
Scrub, $9.99
Neutrogena Looking a bit
REIGN
New to acids?
Ultraceuticals
Hydro Boost
Facial Gel Mist,
lacklustre? Use
this salicylic acid
exfoliator two
Ultra Smoothing $26.99
No problem! Pore Refiner, Keep this to three times a
week to even out
These clever $115 hyaluronic-acid-
skin texture.
formulations The combo of based product
will ease you salicylic acid, in your gym
mandelic acid bag and spritz
(and your skin) and vitamin B3 regularly (even
in uber gently. helps refine the over make-up)
appearance of for a quick hit
enlarged pores of hydration.
and keeps oil
production
in check. Nice!
59
because the irritation they cause to acne. “It’s the only acid able
can lead to post-inflammatory to infiltrate the pore lining, so it
hyperpigmentation. “This is can flush out dirt, dead cells and
because there’s more melanin trapped sebum,” explains Begoun.
in the skin, which means there This quickly restores oil flow out
are also more melanocytes to of the pore, so it’s less likely to get
react to irritation and trigger clogged with the debris
excess pigmentation,” that leads to blackheads,
explains Dija Ayodele, facial whiteheads and acne.
aesthetician and founder of Strengths of 0.5 to two
the Black Skin Directory. per cent are usually gentle
Mandelic is also enough for use at home.
championed by cystic
acne sufferers. “As well Polyhydroxy acids
as exfoliating, it also has Best for: Sensitive skin
antibacterial properties, Just as you get a grip
which help to regulate on AHAs and BHAs, we
sebum production,” says add in polyhydroxy acids
Dr Wei Chen, senior (PHAs), such as those
research and development in the Ole Henriksen
manager at Dermatologic PHAT Glow Facial ($68).
Cosmetic Laboratories. While they may not have
This stops acne forming. the same deep-down exfoliating
Products with five per cent skills as AHAs, PHAs boast other
mandelic acid will be gentle benefits. Gluconolactone is the
enough for daily use. “If the most powerful type – it’s also an
formulation contains 10 per cent antioxidant and has properties
mandelic acid, it should be applied that protect skin from pollution
two or three times a week, always and UV damage. A powerful
in the evening,” says pharmacist humectant, it keeps the skin well
Shabir Daya. Why at night? AHAs hydrated and impedes elastase,
increase your skin’s sensitivity – so an enzyme that causes sagging.
don’t forget to apply your daily SPF.
Salicylic Acid
Best for: Oily skin and acne
It’s not just AHAs that will exfoliate
your skin – salicylic is a beta hydroxy
acid (BHA), and it’s kryptonite
Microneedling
Renew Anti-
GALLERY STOCK /SNAPPER IMAGES. STILL-LIFE
BURN
BABY
BURN
Fears about AHAs aren’t
totally misplaced. “I’ve seen a
rise in patients coming to me
with concerns about irritation
from overusing or misusing
acids,” says skincare expert
Dr Sarah Shah. Her advice?
If you haven’t used acids
before, start by working one
into your routine with a wash,
such as Peter Thomas Roth
Glycolic Acid Cleanser ($59).
“This limits the amount of
contact time with your skin
and avoids over-drying.”
Then you can move on to
a serum or peel pads. Just
make sure you’re only using
one acid-based product in
your regimen. “You also don’t
need to start on a single acid
first [products containing
a mix of acids are fine],
but it’s beneficial to help
you understand which
ones work best on your
skin type,” adds Isaacs.
Treatment
L-ascorbic Acid
Acid
Best for: Free-radical damage
L-ascorbic acid (vitamin C, to its mates) is a
potent antioxidant that wards off free-radical
damage caused by environmental factors
such as sun exposure and pollution. If vitamin
C had a star sign it would be Gemini, because
it’s utterly two-sided. On one hand, L-ascorbic
acid is the strongest form of vitamin C when
it comes to dealing with sun damage and
Moisturising
Hyaluronic Acid
Acid fine lines, yet, it’s also the weakest, because
once it comes into contact with air and heat
it oxidises, rendering it useless. Therefore, a
Best for: All skin types stable five per cent vitamin C serum will be
Hyaluronic acid occurs naturally in the more effective than an unstable 25 per cent
body and hydrates the skin by binding serum. How can you spot stable formulations?
water to collagen. It’s a magnet for moisture, The packaging is key. Lancôme Visionnaire
drawing it from the environment to keep cells Skin Solutions Vitamin C 15% ($115) comes
plump and healthy. Adding it your skincare in two 10ml bottles, which reduces contact
arsenal is paramount because, as you age, with air each time one is opened. Stable
your skin becomes dehydrated more easily. formulations won’t contain water, either. wh
61
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s t yl e
The WH
STYLE
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FITNESS
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FROM HITTING THE SURF TO LAZING POOLSIDE
– NO JUDGEMENT – HERE’S THE HOT NEW GEAR
THAT WILL POWER YOU THROUGH THE SEASON
St yling by Emma Read Still-life photography by Edward U rrutia
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PHOTOGR APHY: STEVEN CHEE (MODEL). MODEL: ELIZABETH @ PRISCILL A’S
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72
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“
extreme lethargy. Recovery from the caesarean – a major
surgery – required bed rest. And now she was back to
square one in the gym, too. “It was a real confidence
shock,” Kayla admits. “Being a trainer for 10 years and
then you walk into the gym and you feel like a complete
beginner because you’ve never given birth before and
you’ve never had this type of surgery before … you’re
apprehensive and you just don’t know! It’s the unknown.”
We’re only 12 minutes into our phone call when Kayla
shares this story, making me feel like I’m catching up with
a mate, not the Kayla Itsines, creator of the viral BBG
ebooks, multimillionaire co-founder (with fiancé Tobi
Pearce) of fitness app Sweat and arguably the world’s
most influential PT. She talks rapid-fire fast and I get
the impression that ‘Kayla time’ is similar to ‘Beyoncé
time’ – that is, she’s the kind of efficient high achiever
who manages to squeeze more out of 24 hours than the
rest of us. But, having a baby has forced her to take her
sneaker off the pedal. After that anti-climactic treadmill
workout, she committed to taking her fitness reboot
slow and steady, working with a physio to ensure she you know, this is her job.’ What you
eased back in safely. “I was willing to wait and that was start with is a bit of muscle memory,
probably my superpower,” Kayla says, “because I was which is my job, because this is
able to recover really, really well and heal really well”. my life and my body.” But like so
It shows – or rather, it doesn’t. A couple of weeks many posts on Instagram, that one
before I call her in Adelaide, Kayla had raced to Sydney selfie didn’t tell the whole story, she
for our photoshoot, her first since having Arna (and her explains. “I was back into training
first heart-wrenching trip away from bub). “She didn’t after six weeks and there was a
journey. I'd put on 14, 15 kilos, so it pregnancies. And then there was me and I got hit with
wasn’t like I put on nothing!” she – I can’t even explain! – it was quite severe,” she says.
adds, a little exasperated. “I put on “The main message [I want to send] is not to compare
the weight and I am working hard ... yourself, because everyone’s experience is different.”
I have worked really hard.” It’s a pertinent lesson for this new season of her
Kayla took the furore in her life, but it’s also one she plans to instil in her daughter.
stride – “this isn’t the first time,” “Growing up, my family taught me not to compare
she says matter-of-factly, pointing yourself. My mum and my grandma, actually, never
out that her active pregnancy also said a bad word about their body, they were always
attracted criticism – but she was so positive, and I really want to show Arna that,” Kayla
buoyed to see the 11.8 million-strong says. “I want her to be positive and think about her body
Instagram community she’s created in a positive way, but also, first and foremost, I want to
(affectionately known as Kayla’s teach her that you can still be successful and be a mum
Army) rally around her. “You can and a woman, and your strength comes from within.”
see the comments, the amount
Mum goals
of positivity that surrounded
that whole experience – it was
incredible,” she says. “Ten, 15 years There’s no doubt Arna will be learning some serious
ago, there wouldn’t have been that ‘mumpreneur’ moves from Kayla. Pregnancy and
sort of [female] empowerment – postpartum fitness woes aside, Kayla has taken to
there wouldn’t have been women motherhood like she did global fitness domination –
supporting women like how it’s quickly. Now that Arna’s here, “everything has changed
done today. It was like, wow, women – but I feel like it has changed in a really good way”.
are really jumping on board and They might be a high-flying power couple in business,
saying ‘well done, congratulations’, but when it comes to parenting, Kayla and Tobi are
and I thought that was amazing.” all of us. Kayla’s voice warms as she recalls how they
both cried when their little girl was delivered and how
Reality check
Tobi “fully ran off with her” when Arna was placed in
his arms. “When she came out, [Tobi] burst into tears
If there’s one thing Kayla wants you and forgot to give her to me,” Kayla chuckles. “He
to take away from her pregnancy actually took her and walked off with her and I was
and postpartum experience, like, ‘can you bring her to me?!’ He was really cute.”
it’s that every body is different. Running the business together makes it easy to
She gets why some followers share parenting duties, she adds, although she’s
were dismayed by her seemingly only working part-time for now, popping into the
effortless return to pre-baby shape, office a couple of days a week with Arna in tow.
because she also found herself in the “It’s definitely challenging, but we’re just adapting
comparison trap after giving birth. and learning every single day,” she says. “I think
“The caesarean was something I we’re doing a really good job, if I do say so myself!”
discussed with my doctor, and that She also gives past Kayla a shout-out for making
was the best way [for me] to go and a mum-friendly workout program. “I’m loving
it was great! It was just the recovery myself for creating it for just 28 minutes, because Twosix.
top, $79;
after that,” she explains. “My cousin that’s literally the only amount of time I have, Running
gave birth just after me and I felt and sometimes I don’t even have that.” Bare
shorts,
like I was comparing a lot. She had What’s on the agenda for 2020? Continuing to $79.99;
a natural birth and was up and fine, grow the Sweat empire globally, building back up to Veja
Condor
walking around, and I was in bed.” full-time work and travelling with Arna are top-line sneakers,
$200
Pregnancy came with a similar priorities. “It’s going to be big,” she says, excitedly.
reality check. “I just thought, when Not so different from pre-baby Kayla, perhaps,
I get pregnant, because I have such but the real change isn’t to be found in her postpartum
a good base level of fitness, I’m body, her chin-up tally or her slightly more relaxed
going to feel great,” she reflects. In work schedule: it’s a deeper shift. “I’m trying not to
reality, it was four months straight say things that are so corny, but [motherhood] just
of morning sickness, plus endless makes you appreciate so much in terms of your body,
headaches, low energy, acid reflux your family, the support system that you have,” she
and, towards the end, sciatic nerve explains. “It’s an appreciation for everything that’s
pain and restless legs. “I have friends around you and a new look at life. I feel this huge
who’ve never worked out a day responsibility for Arna, and I feel that for my community
in their life and they had fantastic as well. My whole outlook is completely different.”
76
Wedding plans
“Don’t even talk to me
about that! Tobi is the
one pushing for it and
I’m like, ‘we don’t have
time’ … I want Arna to
be our flower girl, so I
think let’s wait till she
can walk a little bit.”
Pregnancy
saviours
“The [BBG]
community
recommended a
pregnancy pillow,
which was my
lifesaver. For acid
reflux, they said
More kids Fruit Tingles.”
“Tobi and I want
more than one
baby, for sure,
[but] give me a
couple of years till
Arna can speak,
and then another
one, definitely.”
Fitness goals
“I’m doing my program,
three to four [times]
a week for 28 minutes.
I’m back to where I was
before in terms of what
levels of BBG I was able
to do, but there are some Her go-to
things I’m building up to,
which are strength-based.
energiser
I can do a few chin-ups, “Music – that’s my
but not 15 in a row.” thing. If I can’t be
bothered doing a
workout, I’ll put on
a little bit of a mix and
be like, right, ‘I’ve got
a bit of energy, it’s
fine.’ Music can change
your whole mood.”
2
A
B
B SEATED ROW
12 REPS
(a) Sit up tall with legs extended and a band around
flexed feet. Holding the ends of the band with an
overhand grip, extend your arms in front of you.
1
(b) Using the muscles in your shoulders and back,
bend your elbows outwards and back to increase
REVERSE LUNGE AND KNEE-UP the tension in the band. (c) Inhale and extend your
A
16 REPS (8 PER SIDE) elbows to return to the starting position. That’s one rep.
(a) Stand with feet shoulder-width apart.
Inhale, then take a big step backwards
with your right foot, landing with both
knees at 90 degrees. (b) Exhale, transfer
your weight onto your left foot and then
bring your right knee to your chest.
(c) Inhale and lower your right leg to return
to the starting position (without resting
your foot on the mat if you want even more
of a challenge). That’s one rep. Keep going.
Got a mat and two resistance bands? Good stuff. Each of these six exercises targets
a different muscle group, so you’re in for an awesome full-body workout. Keep
B
an eye on your technique and pick up the pace as you get acquainted with the
moves. Do the specified reps for all six moves, then go back to the start. See
3
how many laps of the circuit you can get through in 12 mins. Aaaaand, go!
6
POP SQUAT
10 REPS LAY-DOWN PUSH-UP
PHOTOGR APHY: JASON LEE (EXERCISES). HAIR: GAVIN ANESBURY. MAKE-UP: HEIDI SCARLET T KING
(a) Stand with both feet 10 REPS
together. Inhale, then (a) Start in a high plank position.
exhale and hop up. Land Inhale and lower your torso to the
softly in a sumo squat mat. (b) Extend arms out in front
position with your feet of you, then bring them back in
4
slightly further than towards your body and place
A B them on either side of your chest.
shoulder-width apart.
(b) Bend your knees until (c) Exhale as you push through
your thighs are parallel with your chest and extend elbows
the floor. Inhale, then push to lift your body back into the
through your heels and starting position. That’s one rep.
hop, landing in the starting
position. That’s one rep. wh
HEEL TAPS
20 REPS (10 PER SIDE)
(a) Lie on your back, arms by
your sides. Bend your knees with
feet hip-width apart. Slowly lift
5
your head, shoulderblades and
arms off the floor, and draw your
belly in towards your spine.
(b) Bend your torso to the left
to touch your left ankle with your
left hand. Return to starting
A B C
position and do the other side.
Alternate for 20 reps, inhaling for
four reps and exhaling for four.
FRONT AND
SIDE RAISE
10 REPS
(a) With your feet in the band loops, hold a handle in each hand with an overhand grip,
arms extended. Inhale, then while exhaling, gently raise the handles up to chin height.
(b) Inhale as you slowly lower the handles back to the starting position. (c) While exhaling,
bring the handles to the sides of your body. Raise the handles outwards and upwards to
shoulder height, drawing your shoulderblades down and back. Inhale, then lower the handles
to return to the starting position. Alternate between front and side raises for the reps.
80
The WH
Guide to
Smarter
Eating
It’s No
Coincidence
That the Word
Diet Contains
the Word Die
...Because that’s what you want
to do after trying whatever
highly restrictive craziness
is trending right now. Well,
enough! Turn over for our
expert-led way to peak health
By Paul Kita Photography by M ike G ar ten
81
Pro
Wanna hear something interesting? In
the most recent Australian Bureau of
Statistics survey, more than 2.3 million
Aussies aged 15 and over said they were
on a diet to lose weight. Topping the
approaches were intermittent fasting,
paleo and gluten-free. It’s no wonder
dietitian Dr Chris Mohr says, “One of the
main questions I get from clients now is, WHY PROTE IN ’S
‘Which diet is best for me?’ It used to I M P O R TA N T : It’s the essential
be, ‘Is going on a diet a good idea?’” nutrient for helping you sculpt
You’d think with all of the fads around, the bod you want. Let us list the
at least one would stick. But in 2017, La multiple ways we love it: protein
Trobe University researchers reviewed 25 helps decrease hunger, builds and
weight loss programs and found that they maintains muscle, fortifies your
“frequently fail to produce modest but bones, improves brain function,
clinically meaningful weight loss, with aids your immune system and can
high rates of attrition”. In other words, even pick up your groceries when
diets often backfire after a few months. you’re strapped for time. Kidding.
Which leads us to this pearler: the
best diet isn’t sexy and it doesn’t have H OW M U C H T O E AT : Roughly
influencer endorsements. Instead, it’s 0.75 grams of protein for every
based on the inclusion of healthy foods – kilogram of body weight. This
not the exclusion of food groups – and is according to current Aussie
will last you far longer than whatever recommendations. So a 70kg
Atkins, Zone, Whole30, paleo, Mesozoic, woman would need about
Bulletproof or keto plan is hot. To help cut 52.5 grams every day. However,
through the trends, we’ve digested the the CSIRO recommends a higher
past 25 years of nutrition info and talked intake of 1–1.6g of protein/kg/day,
to the smartest science experts – all to depending on you and your goals.
provide you with a strategy for peak Chicken breast is great for protein,
health, no dieting needed. Mic. Drop. but so are chicken thighs, tofu,
salmon, pork, shellfish, white fish,
lamb, tempeh and much more.
%
CARBOHYDRATES
40%
FAT
Especially those high in fibre
30%
Fish, nuts, etc.
The daily
breakdown
Though it can depend on how much you weigh and how often you work
out, 8700kJ is a good target to hit every day, our experts say.*
*DON’T GO CR AZ Y COUNTING . THIS IS A GUIDE, NOT A RULE.
82
The WH
Guide to
Smarter
Eating
teinis queen
SEVEN
UNSUNG
PROTEIN
SOURCES
1. Duck breast
21 grams in 85 grams
Skinless duck breast is
about as lean as chicken
YOU ASKED, breast, and a portion still comes in
WH ANSWERED at less than 835kJ. The taste is deeply
hearty and luscious. Get quacking.
Q: WHAT’S
2. Chickpeas
THE BEST 15 grams in 1 cup
HIGH- They form the base of
snack fave hummus, and
PROTEIN make a great addition to
SNACK? soups, salads and curries. Bonus:
they’re loaded with gut-filling fibre –
THERE ARE THIS A: A shake. one cup has a whopping 13 grams.
MANY GRAMS Not only do
OF PROTEIN most ‘high- 3. Scallops
IN ONE protein’ bars 17 grams in 85 grams
LARGE EGG. Plump, meaty and
and biscuits satisfying, these mollusks
YOU’RE EATING
THEM WHOLE,
on the market taste best seared over medium-high
RIGHT?
fall far short heat on each side till crispy, and
then plonked into a risotto or
of the protein butternut pumpkin soup. So yum.
you need, but
they’re also 4. Edamame
often highly 9 grams in ½ cup
fruit 2, dairy 2.5, meat 2–2.5. And below are the ingredients salads, noodle dishes and stir-fries.
They’re a solid source of fibre, too.
serves the average Aussie adult is actually getting. are fine to eat Keep a stash in your work fridge.
SOURCE: ABS 2016 on occasion,
especially 5. Fresh
mozzarella
DA I R Y
3
7. Tempeh
17 grams in ½ cup
GRAINS
F ts
WH ANSWERED
Q: WHAT THE
HECK ARE EPA/
Fuel up on DHA FATTY
ACIDS?
A: EPA and
DHA are the
heart-healthy
omega-3s
that your body uses
most easily. You’ll
find them in high
amounts in seafood,
particularly cold-
W H Y FAT ’ S I M P O R TA N T :
The right kind of fats may How fat water fish (because
they carry more fat
actually help your heart.
But wait, 15 years ago your friends
were making heart attack jokes
functions
Science has identified three types of
for insulation). Fish
is always the best
when you went out for pizza. Well, fat cells: beige (neutral), white (not direct source of
turns out scientists unfairly blamed
great for you), and brown (pretty EPA/DHA. So while
fat as the cause of heart disease.
great for you). A healthy diet
promotes brown-fat ‘activity’.
we’re at it, eat fish
New research shows that heart at least twice a
trouble may be caused by issues
Brown Fat
week. – Dietitian
ranging from your parents’ DNA to Dr Chris Mohr
hypertension and inflammation. In
420
fact, good fats may help your heart, Whe en beige-fat activity ‘brow
wns’,
urning increases, inflamm
fat bu mation
in addition to preventing cancer
decreases and the risk o f
and assisting in nutrient absorption. me tabolic disorders decreasses.
H OW M U C H T O E AT : Aim for
six thumb-sized portions daily.
Beige Fat
And get your fats from high-quality
TO
proteins (oily fish, grass-fed beef).
Use whole fats (butter, olive oil)
when cooking, instead of fats
500
Whe n beige-fat activity ‘white ens’,
engineered in a lab (margarine). In fat burrning decreases, inflamm mation
i ncreases and the risk of
general, for overall health, eat a mix mettabolic disorders increas es.
of fat sources: monounsaturated
(almonds, olive oil), polyunsaturated
(flax/chia, walnuts, fish) and a little
White Fat
saturated (dark choc and butter).
1 2 3 4
Brazil Macadamia Hemp Pumpkin
nuts nuts seeds seeds
The big guys in your These stout bulbs taste Also known as hemp Otherwise known as
nut mix, 12 of them have amazing roasted, crushed ‘hearts’, they carry a faintly pepitas, they’re great
PHOTOGR APHY: GET T Y IMAGES
nine grams of protein, and stirred into oats or roasted flavour. Try them roasted and lightly seasoned
five grams of fibre and a yoghurt loaded with berries. scattered on your salad with smoked paprika for
payload of healthy fats. for added crunch. a fast, easy snack.
84
The WH
Guide to
Smarter
Rethink your
Eating
tes WHY CARBS
A R E I M P O R TA N T :
Carbohydrates aren’t
evil; they’re essential.
PACK IN
Consuming the right
amount of the best
MORE
kind of carbs can help
improve your athletic
PRODUCE
performance, exercise
recovery and body
composition (meaning
Research shows you should
you look good). Also
eat six to 10 serves of fruits
know that there’s nothing and vegetables a day to
magical about carbs (or help fight disease and
insulin) that causes either maintain a healthy weight.
Here’s how to spread out
excess fat gain or hunger. the carby goodness...
Lunch
H OW M U C H T O E AT : Salad with ½ cup cherry
tomatoes and ¼ cup cubed,
Try for six to eight roasted sweet potatoes
cupped handfuls of (3 servings).
quality carbs every day.
What are ‘quality’ carbs? Breakfast Mid-afternoon snack
Bowl of Greek yoghurt topped Handful of nuts or seeds and
Fruits, legumes, whole with ½ cup blueberries and 2 large carrots (2 servings).
grains, potatoes and sweet 1 sliced banana (2 servings).
potatoes – anything veg Dinner
Mid-morning snack Protein plus ½ cup cooked
you can pull out of the
1 pear, 1 apple, or 2 quinoa, farro or brown rice
Carbohy
Diets that exclude carbs are tricky, because the food group is so complex. Take a look at this...
CA R B O H Y D RAT E S
They provide your body (and brain) with glucose, a vital source of energy.
FIBRE S TA R C H S U GA R
The roughage that It’s how plants store glucose. There are many types,
keeps you regular. Potatoes are high in starch. and not all are bad.
SOLUBLE FIBRE L AC T O S E F RU C T O S E
It attracts water, slowing You’ll find it naturally in In fruit it’s paired with
the absorption of sugar. milk-based products. fibre and antioxidants.
G E N E R A L LY
N OT G R E AT
F O R YO U
A D D E D S U GA R SUCROSE
It’s usually excess, It’s glucose plus fructose.
empty kilojoules. Such as table sugar. wh
Don’t
sweat
this
season
87
All should be merry
and bright. So why is
there a tinsel-shaped
knot of dread in the
pit of your stomach?
That right there is what
we’re calling festive
anxiety. It rears its ugly
head in late November,
somewhere between
trying to create a
Christmas that Jamie
Oliver would be proud
of, cramming in some
festive face time with
your entire contacts
book, and dropping
more than your annual
gym membership on
presents for everyone spectacles,” says Sally Brown, a makes it a special time of year
from your BFF to therapist specialising in anxiety. is that feeling of connection and
Brenda in accounts. “So when you grow up, you go goodwill. And that’s something
If you’re already into a frenzy of organisation and you can’t buy.” Amen to that.
brainstorming ways spending in a bid to create that
to escape Christmas ‘special time’. But you’re trying Small-talk terror
entirely, you need to to re-create something that never Having to make nice over an Aldi
figure out a plan. Here’s really existed; it was never perfect.” prawn ring can strike dread into
how to Yuletide-proof So, how can you learn to enjoy the most sociable of butterflies.
your mind through to Christmas for what it is – an Coming up against boring, awks
next year and beyond. imperfect time with pockets of conversations, whether that’s as
joy? “Stop trying to have the your partner’s plus-one or with your
Christmas you think you should be own family, is mandatory at this time
Perfect month having and start doing it your own of year. “It might sound ridiculous,
syndrome (PMS) way,” suggests Nicky Lidbetter, but try rehearsing the party in
There’s nothing like the calendar CEO of Anxiety UK. “Just because your mind beforehand,” says Chloe
changing from November 30 to some people like to spend the day Brotheridge, author of The Anxiety
December 1 to turn the grinchiest cooking, drinking and seeing family, Solution. “Part of social anxiety
of Scrooges among us into Buddy it doesn’t mean you have to.” If stems from imagining that things
the elf, running around trying to you want to get up at 5am, go for will go wrong: making awkward
make sure this Christmas is the a run, banish presents completely small talk with that colleague you
most perfect yet. So what gives? and have sashimi for Christmas have never clicked with or forgetting
Unsurprisingly, the problem isn’t lunch, that’s your call. Create new the name of a friend of a friend.
Christmas – it’s us. “You tend to traditions and you might find you Rehearse different scenarios,
look back on the Christmases of enjoy it a whole lot more. Brown plan some conversation openers
your childhood through rose-tinted adds, “The irony is that what and make a note of any topics that
88
re s i l i e n c e
“A change
might just
surprise you”
putting you back in sparkling form WH Features Editor Alex
for the next gathering. “If you really Davies rewrote her rule
can’t say no to an invite ... make book after spending
her first Christmas
up your own rules,” says Brown.
away from family.
“Maybe you leave by 10pm, or only
have two drinks.” Repeat after us: it’s “When I moved here from
the UK five years ago, I was
just Aperol spritzes and a prawn ring. determined to go home every
Christmas and enjoy my
Messaging madness favourite time of the year with
family. But – surprise, surprise
From the onslaught of messages
– festive flights are kind of exxy.
trying to organise “The Girls’ So, after heading back to the
Christmas Lunch” to feeling deep cold a few times, I decided to
envy at your boss’ #bestlife holiday spend my first Christmas in Oz.
What I quickly learnt? People
snaps, the social media admin at the
are so welcoming. Close friends
end of the year can be exhausting. invited me into their family
What’s more, a study published in celebrations – complete with all
the journal Computers in Human the food, movies and next-level-
volume chatter I adore – and
Behavior found a strong link I’ve also known other expats to
between juggling multiple social spend Christmas with mates,
platforms and feelings of depression parents’ friends and colleagues.
Reach out and be open when
and anxiety among young adults.
others do the same; embrace
“Social media can induce anxiety new traditions (Portuguese
at any time, but with the increase custard tarts over mince pies,
in posts at this time of year, please); and create your own
– my partner and I organise our
make you feel uncomfortable.” Christmas serves to exacerbate it,” own festive date as he often has
And even particular people to says Brown. “Don’t lose yourself to work on the 25th. I also love
avoid, for that matter. Yes, you in scrolling. Stay aware and try to treating myself to tea and cake
might feel socially inadequate monitor how it’s making you feel. If in the Queen Victoria Building,
one of the Christmas-iest spots
having to prep for a party, but it gets too much, log off for a day in Sydney. Prioritise self-care,
research suggests that when we or two.” Also remind yourself that whatever that looks like. After
go into something expecting it to go what you’re looking at is a curated all, traditional festive ‘rules’
are made to be rewritten.”
well, it’s more likely to be a success. version of events. Nobody posts the
The other reason for those pre- crap presents, the bloated stomach
party nerves is the sheer volume or the afternoons spent watching
of events in your diary. “Anxiety repeats of Grand Designs. Truth. stacked against you, because it’s
has a cumulative effect. It’s like full of environmental cues – from
water dripping into a glass – if Family values the decorations to where everyone
you don’t empty it regularly, it’ll Whether that squabble is fuelled sits at the table – that trigger
overflow,” says Brown. “It’s essential by Cards Against Humanity or memories and stir up feelings. It
to incorporate some element of something stronger, consider a almost acts like a time machine,
relaxation where possible and build festive family feud as much of transporting you emotionally
in breaks from socialising.” Block a tradition as blasting out Mariah backwards to childhood.”
out at least two slots each week Carey on repeat. “No matter how If the same arguments are
over the party season for dedicated much your life has moved on and cropping up every year, it’s
R&R – make one a weeknight and you’ve changed as a person, there time to start doing things
the other time on the weekend. is a family dynamic that descends differently. “Enjoying Christmas
Expect to feel a bit of FOMO if you at Christmas that feels frozen somewhere more neutral instantly
have to miss the odd get-together, in time,” says Brown. “If you’re changes the dynamic,” continues
but a date with the couch can returning to the family home, the Brown. “Bringing a friend can help
feel like pressing the reset button, odds of changing that dynamic are too – a human buffer to encourage
Love actually
isn’t all around
There’s nothing like, oh, just about
every festive flick to amplify the
fact that you’re single or less
than loved-up. If that won’t do
it, those probing questions from
your annoying aunt on whether
you’ve found that special someone
will be enough to make you want
to clear out the booze cupboard
alone. “The overwhelming message
we’re fed is that it’s a time of year
for families, couples and groups
of friends. It isn’t true, but facing
Christmas without a partner or your
loved ones can exacerbate feelings
of loneliness,” says Brown. “If you
know being among certain people Routine and
is going to leave you feeling worse structure are
about yourself, don’t be afraid to tonics for an
anxious mind.
set a limit on your time with them Get up at the same
in order to protect your sanity and time as normal and Spend a
wellbeing. And make sure you get have regular day saying
meals. ‘no’. Plan your
together with good friends soon
free time and
after to emotionally ‘detox’.” spend it how
If you’re working over the break, you want.
can’t be with your loved ones, or
are spending Christmas in a way
Have a digital
society (or your annoying aunt) detox. Yup, log off
consider unusual, don’t sweat it. and switch off, even if
Brown suggests marking the end of it’s just on Christmas
Day. Not knowing the
the year in your own way. “Create
exact state of everyone
your own mini ritual. And instead else’s sprouts will
of dwelling on what you’re missing do you no harm.
out on, focus your attention on the
year ahead. What do you want to
achieve? How do you want future
you to be? What would you like to Try to It’s good
stick to your to talk. Phone
be different this time next year?” a mate, or call a
PHOTOGR APHY: PETER YANG
normal exercise
Quality time to yourself to focus routine. It’s the helpline such as
on your wellbeing, plus free rein closest we’ve got to Beyond Blue (1300 22
a magic bullet for 4636) or Lifeline (13 11 14).
to hit the beach, cook your own
managing mood. Your worries might
festive brunch or watch Netflix sound silly in your head,
Staying with it will
while wearing novelty socks? give you a sense but your feelings
Sounds pretty good to us. wh of control. are totally legit.
92
we l l b e i n g
Problems
...But The
Beach
Ain’t One
Out of office on, healthy habits out the window.
Not so fast. Wrap your head around these facts
before you soak up the vitamin sea, and learn
how to make summer holidays work for you
By Nicky Williams
hydrated?
that
bottle
baby
Lemonade
Pina colada
Bar snacks
ANSWER
c Yes, really! In a study by
St. Cloud State University,
Minnesota, dehydrated athletes
who consumed a sports drink
containing carbs and a small
amount of protein retained
significantly more fluids
than those who downed a
conventional one with carbs
alone or even water. Lesson?
Might as well supplement your
poolside agua with a handful
of protein-packed almonds.
Which
swimming
stroke is
the most
efficient
form of
exercise?
Taking your training Breaststroke
to warmer climes… Butterfly
Freestyle
Has no benefits ANSWER
Reduces stamina a & c It depends what
Boosts endurance you mean by efficient.
If your goal is kilojoule
ANSWER burn, then breast is
c Sun’s out, runners out: a best, according to a
study in Frontiers in Physiology found 2006 paper in the
exercising in the heat can improve International Journal
endurance in a similar way to altitude Of Sports Medicine.
training, reducing effort perception But if you’re trying to
during future cardio seshs. Sweat it out conserve energy during
in the sun (safely and while hydrated, a long swim, you’re
obvs) and returning to the gym better off with freestyle,
will feel like a total breeze. aka front crawl – not
to be mistaken for that
other favourite summer
pursuit, the bar crawl.
95
What’s the best way
to avoid seasickness?
Eat before you go
Don’t eat
Eat on the boat
ANSWER
a Heading out on an empty stomach
makes you more susceptible to motion
sickness, according to Swiss Medical
How
Swapping the
treadmill for
Services. Extra marks if your meal comes
with ginger: a University of Exeter did
the shoreline
review found that the spice may help
combat nausea. Worth adding
to your boat-day brekkie.
you
can help you
up your kJ burn
score?
by how much? 0-3
What’s the
FLOUNDERING
50%
75%
smartest way You’re jet-lagging a bit
ANSWER
that coveted Edinburgh Sleep Centre
found that wearing dark
c Beach dreams are made golden glow? glasses during long-haul
flights can reduce fatigue
of these. According to the
and help your circadian
European Journal of Applied A sun bed
rhythm adjust to a new
Physiology, sand’s uneven, Carrot sticks time zone. But a word of
shifting surface helps you Ta n n i n g o i l warning: it could result
burn 120 per cent more energy in your fellow passengers
when running, compared with ANSWER thinking you’re a bit of a
slogging away on a stable
surface, as well as building b It’s crunch time for your twat, so keep it low key.
96
we l l b e i n g
Beach
Reads Three Women
by Lisa Taddeo (Bloomsbury, $32.99)
Exploring the complexity of female
desire, Taddeo spent years following
and interviewing three women: unhappily
married mum-of-two Lina, swinging
Summer restaurateur Sloane, and troubled teen
time Maggie – caught up in a relationship with
her school teacher. Un-put-downable.
An American Marriage
by Tayari Jones (Random House, $19.99)
Would you give up 12 years of your life for
love? Centred on a marriage interrupted
by a terrible injustice, this is a gripping
story of suffering, commitment and
the messiness of modern relationships.
Bella Figura
by Kamin Mohammadi
(Bloomsbury, $24.99)
Suddenly made redundant from her
job, Mohammadi trades the fast pace of
London for Florence – and a year that
changes her life. Fans of Eat Pray Love
will adore this great reminder to slow
down and appreciate simple pleasures,
including friends, pasta and great wine!
ADDITIONAL WORDS: HARRIET SIM. PHOTOGR APHY: MITCH PAYNE; JOBE L AWRENSON;
...and none of the sand, the sogginess or the stomach bloat. Nutritionist
Amanda Conway unpacks your ideal spreads for a day in the sun
Clean nuts Crunchy wraps Frozen treats Vegie kebabs Smart bars
Filling up on protein Spoon hummus onto Pack icy chunks of Portion control is Bring sweet ones
and healthy fat can a large lettuce leaf pineapple, mango tough when you’re that have at least
dissuade you from (or two), then add and watermelon into lounging for hours, eight grams of
splurging on empty cucumber, spinach, a container, then but it’s key to avoid protein, so you’ll
kilojoule bombs. sliced tomatoes throw inside an esky, feeling sluggish. be less tempted by
Nosh on a serving and grilled chicken so by the time you set The night before, sugar-laden beach
of low-sodium or and roll tightly. up shop the fruit has buy marinated vegies cafe bites. Bliss
raw mixed nuts – the The combo stands thawed enough to at the store (or grill balls or muesli bars
lower salt content up to the heat eat. Pour the leftover your own), then build (fruit- and nut-based,
and an absence of and will keep you juice into your water them into kebabs. for satiation) hold
oils prevent puffiness. satisfied, not stuffed. bottle, and voila Bonus: no need to up well under the
– you’re drinking worry about cutlery! sun. Just skip the
loads more water. chocolate-heavy
flavours to avoid
a melted mess. wh
98
fitness
NO
Pain
What if we told you that you could
injury-proof your bod and fire up your
resting metabolic rate at the same time?
Yep, we thought you’d like that...
ALL
Photography by S ean L aurénz and Allie H olloway
Gain
99
That ache in your back. The slight throbbing
in your foot. We’ve all been there. If you’re
active, a little soreness is expected. Getting
injured, however, doesn’t have to be a given.
Some things are beyond your control, such
as your body build. But there are countless
variables you can keep an eye on – everything
from how many kays you run each week, to
your sleep, stress and sitting posture at work
– to help ward off minor and major ouches.
One of the very best proactive measures?
Strength training. It helps you maintain
good form even when fatigued (see ya,
exhaustion-related injuries!) and builds
resilient muscles that absorb the impact from
intense workouts, meaning less damage to
your bones, joints and ligaments. Here’s proof:
a regular strength-training routine reduces
the risk for overuse injuries by more than half,
according to a research review published
in The British Journal of Sports Medicine.
But lifting weights doesn’t just make your
body less injury-prone – 10 weeks of strength
training can actually boost your resting
metabolic rate by seven per cent, according to
a research review in Current Sports Medicine
Reports. All that muscle power keeps your
body buzzing and burning more kJs every day
(even when you’re not sweating). So whatever
your goals, you’ve got to try this total-body
workout, designed by coach and personal
trainer Jeff Horowitz. It will strengthen
your MVP muscle groups, while addressing
common weak spots. As you tone your arms,
shoulders, glutes and legs, you’ll also tap into
smaller stabilising muscles from head to toe,
building better balance, mobility and core
strength. Free weights to the rescue!
10 0
fitness
The perfect 10
Here we go! Do this routine two or three times a week,
starting with one set of 10 reps of each exercise and
working your way up to two sets of 20 reps. You’ll
be stronger and more flexible in no time. Promise.
Ballsy
move
Crunched for time?
Focus on core
and hip stability,
as these are the
most important
factors for injury
A B
prevention, says
chiropractor
and conditioning
specialist Dr AJ
Gregg. (FYI, if
you’ve ever had a
foot, knee or back
problem, it may
have originated in
your hips.) Do the 1. Single-Leg Dead Lift
moves marked Stand with your weight on your right foot (a), point both
with to build up arms straight ahead, then hinge at the hips to lower your
your most upper body while raising your left leg behind you (b).
sensitive areas Return to starting position. That’s 1 rep. Do all; switch.
in half the time. Step It Up Don’t touch your foot down between reps.
(This will work your smaller muscles even more.)
A A
7. Glute Bridge
Lie face up with your knees bent (a).
A Squeeze glutes to lift hips to form a straight A
line from knees to shoulders (b). Lower to
return to starting position. That’s 1 rep.
Step It Up Do it one-legged. Keeping one
leg extended with the foot off the ground,
perform the exercise with the other leg. B
8. Push-Up
Place hands shoulder-width
apart on the floor and then
A extend your legs to form a
6. Side Hip Raise straight line (a). Brace your
Lie on your left side with your forearm on the core, then bend your elbows
floor, left elbow beneath your shoulder and to lower your body (b).
legs extended. Engage your core and lift hips, Press through palms to
forming a straight line from head to feet (a). return to the starting
Lower your left leg (b). Return to starting position. That’s 1 rep.
position. That’s 1 rep. Do all reps; switch sides. Step It Up Place your feet
Step It Up Reach your top arm towards on a stability ball and then
B
the ceiling to increase the core challenge. perform the movement.
9. Russian Twist
A
Sit with your knees
bent, holding a
dumbbell with both A
hands. Keeping your
back straight and
core tight, lean back B
slightly (a). Rotate
your shoulders to
the left until the
weight nearly
touches the floor
(b). Pause, then
B reverse movement
to return to the
starting position. 10. Fitness Ball Knee Tuck
Switch sides and Start in a push-up position with your feet resting on a fitness
repeat. That’s 1 rep. ball (a). Keeping your upper body steady, bend your knees
towards your chest to roll the ball towards you (b). Pause, then
Step It Up Keep reverse to return to starting position. That’s 1 rep. Keep going!
your feet off the
floor the entire time. Step It Up Add a push-up with every rep for extra gains.
Log it
A simple way to
halt injuries before
they happen: keep
a training journal.
Write down your
workouts and how
you feel before and
after each one. This
will not only help you
notice lingering aches
and pains, but also
enable you to pinpoint
possible causes. wh
Sitting
pretty
103
Pill Changing
he
t
Is
10 4
health
Head
in the
clouds?
How
You
You
m
Think?
i g ht t
hrow back the
pi l l w
i th o
u t a s e c o n d th o u g h t .
sma l l m
B u t th a t ove
co u ld
b e im y t h ing f r om
p ac t i n g eve r
ho
wy
ou h
andle your boss to who
you sl
L e t u s i nt r o du c e e p w it
e you h.
r a lt
ernative no-pill reality…
n Foster
By Hele
10 6
health
You might be
less jealous
Feel a pang when your
bestie has a new work wife,
or your SO double-taps Jess-
from-the-coffee-shop’s Insta
pics? Heed this: according
to a study published in the
journal Evolution and Human
Behavior, women on the pill
tend to be more suspicious,
jealous and possessive than
those not taking it. A second
study by the same team
specifically linked this to
oestrogen levels, particularly
in higher-dose pills. It’s been
speculated that the big O
is involved in moderating
emotions such as jealousy,
but that somehow synthetic
oestrogens disrupts this.
34
research is to be believed –
better relationships. However,
those watered-down emotions
can take the edge off joy a bit.
A 2017 study by the Karolinska
Institute in Sweden discovered
Among the cause changes in relationship boss? Your ability to read that women on the pill were
women of or sexual satisfaction,” people’s faces and judge how generally less satisfied with
childbearing Birnbaum acknowledges. they’re feeling is suppressed life than those not taking
age in Oz using
contraception, “There is a link between by about 10 per cent when it – everything was just a bit
it’s thought women starting relationships you’re on the pill, according meh. It was this loss of vitality
this many per on the pill, and then coming to a recent study by the that actually triggered Hill to
cent turn to off it and divorce rates.” University of Greifswald write her book. “I was on the
the pill. Before you freak out, know in Germany. “Emotional pill for more than a decade,
SOURCE: FAMILY
PL ANNING NSW that simply being aware this recognition is one of the but when I came off it, I felt
might happen can really higher functioning cognitive really different,” she says. “It
help couples deal with any tasks,” explains Kulkarni. was like I’d climbed out of
feelings that crop up. “Use it “Oestrogen is an important a black-and-white drawing
as a chance to improve the modifier in this thinking, so and into a colourful reality.”
relationship and rebond.” it’s not surprising that where Why the pill might have
oestrogen levels are lowered this impact is only just being
You’d read the (as in women on the pill), teased out, she adds. “But
room better responses may be impaired.” one thing we know is that
Struggling to gauge the tone Either that, or your boss really oestrogen is involved with
in that meeting with your is harder to read than 007. reward. We find everything in
Brain gam
potential benefits of the pill next].” A dose of teamwork
mixed with advocating for
es
your own wellbeing? That’s
a pill worth swallowing. wh
It’s not just the pill, buddy. Check out these other thought influencers:
the expressions of others, people were happier the reports 2016 research from
interpreting even friendly day after eating lots of Deakin University. Workouts
faces as threatening produce. Between seven trigger the production of
and confrontational, say and eight portions seemed extra brain cells that produce
scientists at the University to be the magic mood- the chemical GABA, which
of California, Berkeley. boosting number. can help keep you calm.
Cook
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113
MEET JESSICA
Jessica Sepel has a lot on honest approach, Sepel is
her plate. She’s the anti- open about her past battles BreAkfAst
diet advocate behind the with disordered eating
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CHOC-FUDGE FILLING
X½ cup cacao butter buttons
(buy these online or at a health store)
X¾ cup raw cacao powder
X½ cup pure maple syrup
X2 tsp ground cinnamon
1 14
Food
Hub
115
Food
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LUncH
CREAMY CANNELLINI,
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ALMOND SOUP
PREP TIME: COOK TIME:
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15 MINS 30 MINS
YOUR MINDSET
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“You might be surprised to hear this,
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11 6
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DiNNER
ground black pepper until well combined and smooth. Season then divide between the serving plates.
◆ 4 x 180g lean beef eye fillet well with salt and pepper, then set the 5. Slice the steaks thinly, then arrange
steaks, well seasoned dressing aside until you’re ready to serve. the slices on top of each serving of
◆ 300g baby squash, halved crossways 2. Meanwhile, preheat a large, deep vegetables. Drizzle with the chilli pesto
◆ 400g baby heirloom tomatoes, halved chargrill pan and get ready to cook. dressing and serve. Dinner perfection!
◆ 100g baby spinach leaves 3. Add the steaks and squash onto the
◆ 1/2 cup whole natural almonds, chargrill pan. Cook for about 3 mins, turn
toasted and chopped the steaks over, then cook for another
VEGAN LEMON
AND BLUEBERRY
CHEESECAKE
PREP TIME:
SERVES 12
25 MINS
BASE
X1¼ cups whole natural almonds
X6 large fresh medjool dates, pitted
and roughly chopped
X1 tsp vanilla bean powder
X½ tsp ground cinnamon
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119
120
Food
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Veg
FOR EVERYONE! Wh
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HEALTH TIP
Zucchini contain
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122
Food
Hub
ZESTY
CHARGRILLED
ZUCCHINI
This recipe proves that delicious
vegetables have their place on the
barbie! This simple little combination
of grilled zucchini and an Indian-
inspired curried cashew dipping
sauce is the perfect way to use up
a glut of veg. It also makes a lovely
addition to a vegan mezze meal.
SERVES 4
HOW TO MAKE
FLAX EGGS
Mix 1½ tbs of
flaxseed meal with
3 tbs of water in
a bowl. Transfer
to the fridge and
leave for 15–30
mins, or until the
mixture has begun
to bind and thicken
and is all ‘goopy’,
like an egg. It’s
as simple as that.
BANGIN’ BANANA ◆ 125ml (½ cup) melted coconut oil and mix well. Pour into a prepared
AND WALNUT ◆ 2 large overripe bananas, mashed
◆ 2 flax eggs (see breakout)
loaf tin and then bake for 55 mins,
or until nicely golden brown on top.
BREAD ◆ 2 tbs maple syrup or coconut nectar 4. Remove bread from the oven and
Banana bread is statistically the (optional if you like a sweeter bread) leave to cool slightly, then remove
most sought-after bread in online ◆ 1 tsp vanilla bean paste or powder from tin, transfer to a wire rack and
searches and for very good reason – ◆ 200g (2 cups) almond meal leave to cool completely. Slice it up
it’s absolutely delicious! This version ◆ 100g (1 cup) walnuts, roughly and serve with some vegan butter.
is free of refined sugars, inflammatory crushed, plus extra for sprinkling The loaf will keep for up to 4 days in
oils and contains real bananas. So, ◆ 1 tsp gluten-free baking powder the fridge and for up to 3 months in the
ditch that store-bought version for ◆ 1 tsp ground cinnamon freezer (I like to pre-slice so it’s easy
one that’s easier to make than ever. ◆ ¼ tsp sea salt to take one piece out at a time). wh
Please note, adding the sweetener ◆ Vegan butter, to serve (optional)
to this recipe is optional, as very
1. Preheat oven to 180°C and line a 22cm
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Hangover-free
COCKTAILS Party hard and regret less
with these low- and no-
booze summer drinks
1 26
Food
MAKE
BLUEBERRY
VERJUICE
Combine 150g
Hub
frozen berries +
500ml verjuice
(buy in stores)
and crush in a
sealable bag. MAKE
B2Tea
Leave for 12 hrs, BLUEBERRY
then strain and COULIS
bottle. Store in Using the
the fridge for leftover fruit
two weeks. Save Whenever we decide that a period of detoxing from your
the leftover is required, tea is the fallback to fill the void in homemade
blueberries a glass. This cocktail offers a great way to use blueberry
to make the blueberries: in the verjuice and in the coulis. verjuice, add
coulis (right). MAKES 1-2 equal parts
sugar syrup.
◆ 45ml blueberry verjuice Simmer for
◆ 20ml blueberry coulis 10 mins over a
◆ 45ml black tea syrup medium to low
◆ 60ml soda water heat. Store in
◆ Ice cubes, to serve the fridge for
MAKE ◆ Mint sprig, to garnish up to a week.
BLACK TEA
SYRUP 1. Add the verjuice, coulis and tea syrup to a serving
Brew 40g tea + glass, give it a stir, then splash with soda water.
800ml boiling 2. Fill the glass generously with ice cubes.
water + 400g 3. Give the mint sprig a light slap to instantly
sugar for 8 mins. awaken and freshen your drink, then garnish.
SPIKE IT
Add 30ml
Grand Marnier +
15ml Disaronno
(amaretto).
127
WHAT TO Virgin Mary
DRINK WHEN
YOU’RE NOT ◆ 120ml tomato passata
DRINKING ◆ 30ml fresh orange juice
◆ 15ml verjuice
In the spirit of
◆ Pinch of smoked paprika
Seedlip’s motto, here
◆ Salt and pepper, to taste
are three more
◆ Basil oil, to float
non-boozy drops.
◆ Ice cubes, to serve
SEEDLIP
GROVE 42 CITRUS
Knock back your
favourite nightcap
without the punishing
headspins. Simply
serve with tonic or add
a twist of orange peel
for a zesty take on
your classic G&T.
LYRE’S AMARETTO
For the ultimate
indulgence drop,
combine in your
favourite amaretto
sours recipe. Happy
hour without the
hangover – that’s
the cherry on top.
SPIKE IT
Add 30ml
sweet
vermouth.
PHOTOGR APHY: GAVIN GREEN
129
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