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 Revival
n 1 an improvement in the condition, strength
or fortunes of someone or something
2 an instance of something becoming popular, active or
important again

From the Latin, meaning to “live again”, revival is a process of recovery

and restoration. It is hope in the face of disaster; it is healing when all
feels lost. This year has been defined by environmental tragedy. Climate
change, budget cuts, record-breaking drought and bushfires have fed the
despair and the worry. But where there is fear, there is a chance for hope,
and a chance to heal. This year can also be defined by revival. For you,
aiding in our collective revival might mean visiting a bushfire-affected
town, or decreasing your carbon footprint by choosing meat alternatives.
It might mean navigating feelings of despair, or reconnecting with your
local community, for we must also revive our broken hearts and replenish
our emotional stocks. This month, we encourage you to take part in the
revival in whatever way you can. In these pages, you will find ways you
can work towards regeneration, through both outward action and inner
healing. We stand with you in hope, for our future.

Photography Getty Images

6 | wellbeing.com.au
wellbeing.com.au | 7
 Community
n 1 a unified body of individuals
2 a social state or condition

The value of community is never more tangible than after a tragedy. In the wake of disaster,
community is the lifeboat you cling to. It is the volunteers and the campaigners, the donors
and the sympathetic shoulders that revive you. On page 106, Marie Rowland explores
community as a matter of survival. Connection cannot be “regarded as an optional extra”
she says, “it is fundamental to life on earth.” Rowland is right of course — the human species
is dependent on community; it is simply that disaster forces us to acknowledge what is
often lost in a society that heralds the individual. As Australia rebuilds after the bushfire
crisis, we urge you to open your heart to your neighbour and rekindle community spirit.
For in times of crisis, community is absolute; it does not need to rely on the people in power,
because when we band together, the power is in the people. Over the past few months, we
have enjoyed exploring the community campaigns sprouted in the aftermath of the bushfire
crisis. Follow along at @emptyesky @buyfromthebush @spendwiththem.

Photography Getty Images

8 | wellbeing.com.au
wellbeing.com.au | 9
 From the editor-in-chief
I
t’s time to take a breath.
A few months ago significant parts of Australia were experiencing rampaging
bushfires such as we have not seen before. These furious and insatiable infernos
ravaged lives, homes, landscapes and our spirits. A good friend told me of his friend
who stayed to defend his property in southern NSW. But the fire could not be denied. He
was forced to leap in his ute with his dog, and run before the flames. The fire caught him.
Abandoning the ute he covered himself and his dog with a tarpaulin. The flames consumed
the ute but passed over the lumpy tarp. Man and dog survived.
There are thousands of stories like that one, some with less happy endings. As we
watched blackened skies at midday and Australians huddling on beaches for safety, tears
came readily. For me, there was also guilt at feeling relieved that my own home had not been
threatened and that my family was safe.
There was gratitude to be sharing a nation with people such as firefighting volunteers and
those who moved immediately to support those who had been worst affected. At the same
time there was shame that a national leader thought to be indolently self-interested would
respond with a YouTube video aimed at “spinning” his government’s involvement.
It was a maelstrom, on every level. Add in pandemic threats and other world instability
and you have an unsettling start to 2020. So, let’s be meditative about this, let’s take that
breath and see where we are.
For a start, let’s dispense with any argument. These climate events we are experiencing
are exacerbated by human-induced climate change. What we now need to do is act, and we
at WellBeing have got your back in this.
I’m aware that this might sound like a piece of insincere marketing, but all I can say to you is
that it is not. The purpose of WellBeing has always been to help you live a better life. I genuinely
mean it when I say that we have plans to give you the personal, home, work and social tools to
make a difference, to address this climate crisis and heal our planet and ourselves.
We have those plans, but please, let us know what you need, let us know what you know
and want to know. Get in touch and make us aware of your uncertainties, your quandaries.
It’s not always easy to know the way forward; the challenges we face are wrapped in the
clinging, comfortable plastic coating of a thoughtless half-century.
The danger is that the bushfires of this season will recede and we will lapse into a Netflix-
induced coma until the next spike of climate disruption prods us awake. The good news is that
I believe the great hope to come out of this summer’s conflagration is that it’s scarred us so
deeply that we won’t forget. Even the politicians can’t deny what is happening under their feet,
but what’s even better is that events have made clear that the politicians don’t matter.
What matters, what will take us forward, are individuals, communities and even
businesses. The fires have burned away our comfortable illusions. The cost has been great,
but the legacy is a clear vision of a better future.

Terry Robson EDITOR-IN-CHIEF

Join the WellBeing community

VISIT US ONLINE wellbeing.com.au SEND US YOUR FEEDBACK wbletters@umco.com.au
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10 | wellbeing.com.au
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Selected Homyped products are registered under the Australian Register of Therapeutic Goods (ARTG 317708).

Contents
Community
14 Your Say
WellBeing readers tell us what’s
on their minds.
26 Road Test
We experience a five-day yoga
retreat at Byron Yoga Centre
28 Holistic Journey
We chat to Mason Taylor from
the Australian-based medicinal
mushroom brand, SuperFeast.
30 Art for Art’s Sake
Paul English illustrates the silent
pose of a kookaburra.
151 Real Life Experience
WellBeing reader Sarah M. Chen
reveals how reiki and yoga helped
ease her severe migraine pain.
160 What’s On
What’s coming up for you, plus
what’s inspiring us.
Beauty, Food & Health
16 The Pulse
Read about processed sleep
and weight gain in our medical
news section.
22 Supplement
Learn how vitamin B12 is critical
for neurological function and
DNA synthesis.
24 Healing Food
We take a look at the powerful
healing effects of coconut oil.
OUR SECTIONS: Community
12 | wellbeing.com.au
60
38 Shea Butter
Soft, silky, and sumptuous to the
touch, shea butter is one of nature’s
timeless health and beauty products.
44 Meat Alternatives
Discover some plant-based foods that
provide excellent sources of protein.
50 Dance
Moving in the moment gives you
a mini break from daily stresses. It’s
time to turn on some music and get
into your groove.
60 Menopause Myths
Understanding menopause better
can help you create a more positive,
empowered experience.
66 Doer & Thinker: Damon Gameau
Award-winning actor-turned-
filmmaker Damon Gameau
discusses tangible climate change
action and more.
76 Special Report: Treating
the Unmentionables
Discover some natural ways to treat
bad breath, body odour, flatulence,
dandruff and thrush.
98 Pleomorphism
Pleomorphism is a biological theory
which holds that microorganisms
can undergo significant changes in
shape. We take a look.
134 Recipes: Venetian Republic
In Venetian Republic, author
Nino Zoccali shares 80 recipes from
Beauty Food
32
66
the Republic’s key regions: Venice and
the surrounding Veneto, the Croatian
coast and the Greek Islands.
Body, Mind & Spirit
18 Lifelines
Read about praise vs punishment in
our body and soul section.
54 Yoga for New Projects
Learn how yoga can give you the
courage to start something new and
keep going into the unknown.
102 The Upside of Anger
Anger often gets a bad rap, but
sometimes it’s critical for you to get
mad. We take a look.
106 Rebuilding the Herd
The need to belong is just as critical
to your wellbeing as having food and
shelter. We take an in-depth look at
social connections and survival.
Health Body

72
110 Deliberate Practice
Learn how to turn off autopilot and
move from a practice that is “naive”
to one that is purposeful
and deliberate.
114 Unconscious Beliefs
Many people live repetitive lives
that are driven by unconscious
beliefs. Find out how to expose
and transcend said beliefs.
Home, Parenting
& Relationships
86 Home Storage Solutions
Read quick and easy decluttering
solutions, storage ideas and expert
strategies for avoiding future waste.
90 Body Image and Kids
Read about raising body positive
kids and, in turn, cultivate your
own body positivity.
Planet & Travel
20 Green Beat
Read about green dishwashing
and more in our environmental
news section.
Mind Spirit
50
32 Bushfire Relief
Planning your next getaway?
We urge you to support people,
producers and businesses in
bushfire affected towns.
72 Sustainable Ceramics
Learn the many sustainable traits
of the ceramics industry and how
it’s caring for the planet.
94 Edible Insects
Discover entomophagy — the
consumption of insects — and how
this sustainable solution could feed
a growing population.
118 Elephants
We take an in-depth look at how
a new wave of ethical tourism is
building in response to elephant
abuse and cruelty.
122 Travel to Tasmania
Wukalina walk, situated in
northeastern Tasmania, is
Australia’s longest Aboriginal-
owned and -operated multi-day
guided walk.
126 Untouched Iceland
Journey to Westfjords, a large
peninsula in northwestern Iceland,
and discover the country’s less-
travelled path.
Every Issue
136 Health Source
Nourishing natural health products
and services from our advertisers.
138 Beauty Source
Healing products that care for your
skin, hair and body naturally.
Home Parenting Relationships
134
139 Food Source
Healthy and delicious food products
from our advertisers.
140 Education Focus
News from our natural health
educators; this issue: Byron
Yoga Centre.
142 Natural Beauty
Ema Taylor shares healing spices
for your skin and hair.
143 Quick Kitchen
Lee Holmes looks at four different
types of resistant starch.
144 The Conscious Life
Alexx Stuart offers seven mindful
acts to do while the kettle boils.
145 Digging In
Jackie French teaches you how to cook
and grow the forgotten herb savory.
146 Pet Care
Karen Goldrick discusses adaptogen
herbs for your pet’s stress.
147 Ethical Money
Rachel Alembakis talks investments
and climate change.
148 Ageing Well
Michael Elstein explores new ways
to slow down the ageing process.
149 Clinical Casebook
Karen Bridgman discusses a case
of hypoglycaemia.
150 Stargazing
Christine Broadbent reveals the
planetary influences for May and
June, 2020.
154 WellBeing Resource Guide
Our directory of holistic products
and services.
Planet Travel
wellbeing.com.au | 13
 community
YOUR SAY

From the editor

Recently, I embarked on my first @emptyesky road trip for the year. The @emptyesky
campaign encourages people to visit bushfire-affected towns with, you guessed it, empty
eskies. The idea is to fill up with local produce and inject some much-needed money, love
and support into the town. For me, the destination was Tumbarumba, in the foothills of the
Snowy Mountains in New South Wales. I was visiting the tiny town, which has a population
of 1862 people, for my friend Tiff’s wedding.
Tiff’s hometown, which she lovingly calls “Tumba”, had been hit hard by the devastating
bushfires that ravaged Australia during the summer. Tiff and her fiancé Sean had invited
Did something resonate 120 guests to their “Wedding in the Woods”, planning to hold the event in the stunning
with you in this issue of Sugar Pine Forest. However, as guests sent in their RSVPs, the woods, which held immense
significance for the couple, were destroyed by the fires.
WellBeing? Tell us! Write When Tiff considered changing the date of her wedding, her mother immediately
to WellBeing, Locked Bag disagreed, saying, “This wedding will go ahead, we need something to look forward to.”
154, North Ryde, NSW Tiff realised that it was the perfect time to “pour some love into Tumba” and encouraged
guests to spend local and spend big.
1670, email wbletters@ On the morning of the wedding, I browsed the racks of a vintage store and picked up
umco.com.au, comment a maroon jumpsuit for $6. Then I found myself perusing the overflowing aisles of the local
antique shop. I purchased three vases, an African drumming instrument, an old compass,
on our Facebook page three huge seashells and a few dusty books.
or Instagram account: After breakfast and lunch in town, it was time to get ready for the wedding. Although
@WellBeing_Magazine. I had packed three of my most fabulous dresses to wear, I decided that, as a show of
support to the local community, I’d ditch the dresses and don my $6 maroon jumpsuit.
We reserve the right I received many compliments on my outfit at the wedding, in response to each of which
to edit all letters. I proudly confided that it was a local number I had found in town.
Later that night, amid the outskirts of the thriving dance floor, I met Colleen, the woman
who owned the antique shop and has for over 30 years. I listened to her openly express her
pain from the recent bushfires and, for the first time that summer, I didn’t feel hopeless.
Although my contribution to her shop and Tumba was only small, I could see how much it
meant to Colleen, Tiff and the community.
This issue, we’re embarking on a climate revival journey. On page 32, our talented new
STAR deputy editor, Charlie Hale, suggests a few thriving bushfire-affected towns to visit this
INSPIRED LIVING

LETTER! year. And, to your right, in our “It’s in the doing” section, you will read some of the ways the
fear less,
live more WellBeing community is contributing their time, goods, money and efforts.
A new day
Create relationship intimacy
Establishing healthy boundaries
Beat burnout with yoga
Ageing gratefully
Where will you visit? Keep us in the loop by adding #WellBeingRoadtrip to your photos on
F
Fantastic read social media. And, please continue to share your stories of perseverance, kindness and hope.
from editor
fr It’s in the moments of shared hardship that we see our collective unity.
special report
Kate Duncan on
K DISCOVER YOUR BODY’S
WEIGHT LOSS PLAN Kate Duncan EDITOR
Free your
imagination
and achieve
cclimbing Mount
your goals

Issue 183
Warning! I’m
W STAR LETTER!
writing in regard
w
New foods for longevity
Sweet sugar alternatives
Finding “spaciousness” in Japan
to Kate’s quest True satisfaction
to taste sunrise at least o once a week. What are we practising, you ask? Well, would you believe I’ve just taken up golf at the tender age
I live on the beautiful Gold Coast and have of 65! As a child, I did everything: gym, ballet, piano, tennis, basketball. I tried everything that
enjoyed the coast for over 30 years. Every was on offer but, just as quickly, I gave up on them all. On reflection, I think this was due in part
morning, even during winter, for over 15 to some negative feedback I received, but mostly because I didn’t receive the instant success
years I arrive on the beach for my ocean or gratification I imagined I would. Recently, I was feeling melancholy and grieving for all the
swim. Depending on the conditions, it may opportunities wasted. I decided it was time to find a hobby or sport that I could focus on. Your
be quick dip or 30 minutes, I’m incredibly article prompted me to think deeply about my approach to this technically demanding sport I’ve
blessed to witness sunrise every morning. chosen to practise. Will it go “by the wayside” like all the others? In my later years, I’ve come to
I’m speechless most mornings to witness understand that it is the small improvements that we make through regular practice; by sticking
the greatest masterpiece of art, bringing to our craft with determination and by not letting small failures weaken our resolve, that provides
a new day of hope to the world. Thank you true physical and spiritual satisfaction.
for beautiful articles, WellBeing! Susie Lower
Amanda Absolom

14 | wellbeing.com.au

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health
BLOOD ENERGY
Follow the yin
According to traditional Chinese medicine, nourishing Blood is key for all aspects
of women’s wellness. Central to this is helping women follow the yin — living in connection
with the ebb and flow of their menstrual cycle.
I
n traditional Chinese medicine (TCM),
the concept of Blood (with a capital B)
includes both the physical and energetic
properties of blood that nourish and
vitalise the whole body and mind.
When Blood is abundant you can see it.
You look vital and radiant, your eyes sparkle,
there is a rosy colour to the cheeks and lips,
and skin is clear, dewy and glowing. Your hair
is lustrous and grows well, your nails are
strong and there is an overall impression of
being bountiful, attractive and vibrant.
Signs of strong Blood are what we all
aspire to, but don’t despair if this isn’t you.
Blood Deficiency is one of the most common
TCM diagnoses for women. This is because
Blood dominates a woman’s life. Throughout
the fertile years women lose blood every
month as part of the menstrual cycle, making
women naturally inclined to Blood Deficiency.
The problem is, this natural tendency
to Blood Deficiency is greatly aggravated in
modern women. This is due to social and
cultural pressures to overwork, overexercise
and, generally, over function while at the
same time dieting or inadequate nutrition
and not getting enough rest, especially during
the bleeding phase of the menstrual cycle.
Honouring the menstrual cycle
According to TCM, it’s as necessary for
a woman’s wellbeing to follow her menstrual
cycle, as it is to observe the day-night cycle.
To follow nature’s cycles is to connect with
universal intelligence, recognising the
wisdom of balancing rest (yin) with action
(yang) for optimum wellbeing. It’s easy to
understand how sleeping at night is essential
for peak performance throughout the day.
The menstrual cycle is no different.
Menstruation can be seen as the rest
phase of the cycle — a time of yin. From day
one of the menstrual cycle, women lose
blood and are at their lowest physical ebb.
Resting is crucial to conserve energy at this
time of loss. At the same time, menstruation
offers a woman her most heightened
spiritual peak of the cycle.
Resting during the bleeding phase and
taking time out to be in meditative stillness
supports the feminine gifts of intuition,
receptivity and creative guidance. Every
month when the blood flows comes the
opportunity of divine inspiration — but only
by taking the time out to listen.
64 | wellbeing.com.au
STAR LETTER!
Follow the yin
Hi, lovely WellBeing team. I have never
written into a magazine before, but after
reading the article “Follow the yin” by Peta
Bailey I felt compelled to. This article was
exactly what I needed and ironically at the
right time of the month. Every month
I dread my period to the point where
I would have anxiety for the week leading
up to it. I would even envy my friends and
The winner of the STAR LETTERS!
Words PETA BAILEY
Resting at the right time of the cycle
is like dropping into a deep well of yin,
drawing nourishment and replenishment
from the inner realms. Then, the battery
is replenished and can be likened to
a wave starting to rise; the flow-on
effect is being able to draw upon this
nourishment to live with greater vitality
and connection for the rest of the month.
The wave then peaks at ovulation — the
yang phase of the cycle — where a
woman’s natural qi (energy) flow moves
towards external focus and action.
On the other hand, when a woman
continues to carry on as normal during the
bleeding phase of her cycle, especially by
overworking and overexercising and/or with
inadequate nourishment, this excessively
depletes qi and Blood at a time when her
body is already vulnerable, thus beginning
the cycle at a deficit. TCM recognises this as
a leading cause of fertility and gynaecological
issues — ongoing depletion of Blood coupled
with not connecting to the menstrual cycle
in a way that supports proper discharge of
the endometrial lining. This also explains
why menopause is often so destabilising
for modern women — the adrenals become
exhausted prematurely.
Women are cyclical. To try and go through
life at one speed goes against the natural life
force that is available to women.  in the guiding position. Yin comes before
Promoting change that supports
feminine energy
Raising awareness of the power inherent
in the menstrual cycle is an important
step to address to Blood Deficiency.
It’s normal in contemporary culture for
women to think of their natural cycles as
inconvenient, painful or embarrassing,
and be conditioned to override the natural
intelligence of their body so as not to be
seen as emotionally unstable, weak or
incapable of performing equal to men.
The result is an overly active 24/7 yang-
dominant culture that places continual
pressure on women to go against their
natural biology and biochemistry. The
irony of this deeply insidious patriarchal
imprint is that women have even come to
consider themselves empowered to be able
to control their cycle and “soldier on” in
the workplace in the attempt to prove their
equality. This is not equality!
community
YOUR SAY
It's in the doing
What are you doing
to help those affected by
the bushfires?
I became a WWF Koala Protector
and bought a piece of Aboriginal art
to support local artists.
Shelagh Bryce
Donated food, drinks and money.
Also donated money to our local
Rural Fire Service. I bought clothes
rrelatives who have had from some local South Coast shops
a hysterectomy (crazy, and my sister and I did a farmyard
hhey!). Just last week, yoga class at a beautiful outdoor
I had an ultrasound done studio at Tomerong. We rebooked our
Equality is a world that esteems the
polarity of yin and yang — feminine and
South Coast holiday when we had to
masculine — recognising the gifts each of
these opposing yet complementary forces
bring. True female empowerment begins
with valuing a woman’s unique physiology
as the source of her innate wild power, for
tto rule out any pathology
evacuate early January. We donated a
the benefit of all.
The increasing rise of women’s health
issues such as infertility, endometriosis
and polycystic ovary syndrome (PCOS)
as well as mood disorders highlight that
aas my period has been
whole bed setup: mattress, mattress
the pace of modern life is coming into
conflict with supporting female health.
With hysterectomies and caesareans
being the two most commonly performed
surgeries, it’s time to implement a change
sslightly more painful and
protector, blanket, sheets, doona,
that supports feminine energy. It’s not that
women are weak or inferior. It’s simply that
female biochemistry is different and those
differences should be appreciated. While not yet mainstream, there are
traditions that view menstruation as a gift,
Suggestions to support
“moon time” rest
hheavier than usual, and
here you may really start to experience
menstruation as a spiritual practice.
pillows and pillowcases. We also took
Follow the yin the female body as sacred and uterine Adequate rest is essential for women with At first you may find it hard to surrender
Imagine how different life might be if society
celebrated women’s natural cycles and
actively encouraged supporting women to
meet their physiological need for rest during
processes as part of the divine. After all,
it’s the uterus that creates life!
The phrase “follow the yin” is rooted
in Eastern Taoist philosophy and is
Blood Deficiency. The following guidelines
may be helpful to encourage a “moon time
ritual” of rest and inner connection.
Get a good night sleep. Aim for a minimum
llucky for me the results
into non-doing. Much as how it can take time
to wind down into holiday mode, so too it
can take time at the onset of menstruation
to switch off and drop in to your self. You
wwere clear. So, with that care of a friend’s evacuated chickens
menstruation? Can you imagine a workplace central to TCM treatment principles for of eight hours uninterrupted sleep each might fight it at first, feel guilty or lazy, or
that offers paid menstruation leave or wellness. To follow the yin comes from night. If you’re not getting a full night sleep, tell yourself you “don’t have time”. Remind
enabled you to schedule appointments understanding that to live in harmony with or sleep is broken, it’s a good idea to have yourself that you do.
around the ebb and flow of your cycle? universal energies, you need to put the yin a siesta between 1 and 3pm. Even if you Avoid excessive physical exercise. If you’re
don’t nap, consider slowing with some mid- usually physically active, reconsider the type
iin mind, and after reading when the fires were in our local area
yang, rest precedes action, and feminine afternoon relaxation or meditation. of exercise you’re doing at this time. Strong
Signs of Blood Deficiency
Paleness of lips Light-headedness
intuition translates to masculine action. Don’t work late. Where possible, avoid exercise that consumes a lot of qi and Blood,
This is the natural order of the universe. mental tasks at night such as work, study like competitive sports, cardiovascular
or nails Fainting
Traditions such as the moon lodge or and phone/computer use. This will help your fitness, boot camp-type activities, high-
Pale tongue Anaemia
red tent that are re-merging in popularity mind unwind for a more restful night sleep. impact aerobics and yang-style yoga are best
Pale, dull Palpitations
tthis article, I am going and have a few bags of bones in the
are examples of cultural practices that Relax in a bath. If you have trouble switching avoided while bleeding. Gentle stretching,
complexion Lower back pain
follow the yin. Here, menstruating women off or tend to wake between 2 and 4am, try walking, tai chi, qigong and yin-type yoga are
Thinness Nervousness
retreat from society in order to rest, soaking in an Epsom salt bath before bed. preferred. So is complete rest!
Spots in front Sleeplessness
recharge, connect with other women and Add 1–2 cups of Epsom salt (magnesium Avoid excessive mental exercise. Activities
of eyes Anxiety receive spiritual guidance. As well as sulfate) and soak for a minimum of 15–20 that involve excessive mental activity, such
tto learn to embrace my deep freeze for the dingo sanctuary at
Blurred vision Postnatal respecting the bleeding woman’s physical minutes. Magnesium supplements may also as work and study, also consume qi and
Unusual hair loss depression need for rest, such practices actively be beneficial. Blood and should be kept to a minimum.
Thin, dry hair Bleeding encourage women to nurture the feminine Plan ahead. If you know when your period Ideally, “moon time” allows for the kind
Hair colour fading disorders gifts of intuition and spiritual connection is due, plan ahead and do your best to of rest where you completely switch off.
Dry skin Bleeding gums heightened at this time. reschedule all non-essential activities to It is also an ideal time for dreaming and
mmonthly visitor. She’s
Photography Getty Images
Bargo when they are ready.
Trembling or Sore gums You don’t have to wait for the world other times of the month. receiving intuitive guidance, and is great for
numbness Amenorrhea to change. All you need do is start by Create space to rest. Where possible, block creativity, art, journaling and other kinds of
Muscle spasms Scanty periods choosing to see your natural cycle out time for rest, especially on the days where non-linear thought.
Pins and needles Late cycle in a positive light and give yourself bleeding is heaviest. Even if you can only find Be prepared with nutritious food. Because
Creaky, crackling Infertility permission to be a cyclical being. From one hour, that’s a start. Then move towards menstruation is marked by blood loss, it’s
joints
Dizziness
Low breast
milk supply
here you can start to create changes
that help harmonise your life with your
natural feminine flow.
a half day of rest, or a whole day. In time
there may come months where you’re able
to take two–three days off or longer, and
hhere now and I’m in my
important to pay extra attention at this time
to food choices that sustain qi and Blood
reserves and replenish what’s lost. Joanne Wright
ccomfortable clothes, wellbeing.com.au | 65
llistening to some As we live near Kangaroo Island,
rainforest music, sipping green tea and I have seen the local community
my oil diffuser is on. Today I am not going come together to donate hay
for my usual 5km run nor will I stress bales, create postcards from their
about work or household chores. I am artworks, make animal pouches,
going to listen to your advice and follow buy honey and donate cakes.
the yin. After all, I should embrace my Jenny Esots
uterus as it has given me my two biggest
gifts — my beautiful children. Thank you, Want to join the conversation next
WellBeing, for grounding me once again. issue? Flip to page 141 and dive in!
Sally Wilkin
STAR LETTER!
Ocean healing
Sonia Zadro’s article, “The healing power of the ocean” brought back many happy childhood memories for me.
I grew up by the sea, with my parents owning a holiday house on the Mornington Peninsula then, later, living in
a Melbourne bayside suburb with the beach at the end of our street. I remember long lazy days, the slip slap of
the waves and the meditative state which the sea can induce. Also, the bad bits, such as burning hot sand, and
extreme sunburn! Nowadays, as much as I try to emulate the mineral content of seawater by having a magnesium/
sodium chloride foot bath (or if our water tanks are full enough, a bath), it’s not the same as soaking in the sea! After
spending the last 35 years living in the bush, enduring roasting summers and freezing winters (sometimes with
snow) I find myself yearning for a more temperate climate near the sea. Like a tidal surge, I am definitely feeling
a pull back to the sea for the next chapter of my life. The hardest part will be deciding exactly where to go.
Cathy Soulsby
wellbeing.com.au | 15
 the pulse
COMPILED BY TERRY ROBSON

Recent medical findings for a healthier body

An egg a day
For a while eggs were vilified because they contain cholesterol. Although
research has indicated it’s not dietary cholesterol that elevates blood cholesterol,
the stigma lingers in some minds. That stigma should be gone in light of a new
study which looked at data gathered from a series of studies involving more
than 170,000 people across 50 countries, three continents and differing socio-
economic levels. The results showed that there was no association between egg
consumption and blood cholesterol. Additionally, moderate egg consumption
(one egg per day) did not increase the risk of cardiovascular disease or death,
even in people with a history of cardiovascular disease or diabetes. Since the
data from these studies comes from a range of cultures and socio-economic
levels, the results are thought to be applicable to a wide range of people. Eggs
(genuinely free-range) are deservedly back on the menu.
Source: The American Journal of Clinical Nutrition

Height and 666,000 men born between 1939 and 1959,

dementia
Identifying people
who are at risk
of dementia is
important, as
it can allow
them take
preventive
measures.
With this in
mind, Danish
researchers
analysed data on
10,000 steps to weight loss
Perhaps because it’s a nice round figure, 10,000
steps has caught on as the benchmark for
adequate activity in a day. This is the
number of steps touted as what you need
to lose weight and maintain healthy
weight. If that’s true, then more steps per
day should be even better, right? This
is what was tested in a new study that
examined first-year university students
who counted their steps. It’s a known
phenomenon that first-year students gain
one to four kilos. Participants in the study
walked either 10,000, 12,500 or 15,000 steps
per day. The results showed that participants
gained an average 1.5 kilos over the 24 weeks of the
study. Interestingly, weight gain was not reduced among the higher step
groups. However, the 12,500 and 15,000 steps groups did spend less sedentary time per
day and that has a range of other health benefits. Source: Journal of Obesity
including more than 70,000 brothers and 7300
twins. Around 10,600 men developed dementia
in later life. Statistical analysis showed a 10 per
cent reduction in risk of developing dementia
for every 6cm above average height a man was
as a young adult. The relationship between
height and dementia held true even when
taking into account intelligence and education,
although it did reduce slightly. It also held true
for brothers with different heights suggesting
that genetics and family characteristics alone
do not explain the height–dementia link. It’s
a tall tale, but true. Source: eLife
Sleep and weight gain
Research has established that
people who get inadequate sleep
are more likely to develop obesity,
type 2 diabetes and heart disease.
For this new study researchers
set out to see what link there
was for women between sleep
quality and diet quality. The study
looked at women aged between
20 and 76 and examined time
taken to fall asleep, sleep quality
and insomnia. This was then
correlated with types and amounts
of foods eaten. Results showed
that this with poorer overall sleep
quality consumed more added
sugars. Women who took longer
to fall asleep also had a higher
kilojoule intake and ate a greater
quantity of food. Women with
poor quality sleep tend to overeat
and make poor food choices. It’s
unclear as to the exact nature of
the relationship, but if you aren’t
happy with your weight, you
should look to your sleep.
Source: Journal of the American
Heart Association
Photography Getty Images

MEDIFACT No “normal” heart rate Although we talk about “normal” heart rates, research tells us that
resting heart rates can differ from person to person by as much as 70 beats per minute. Age, sex, BMI,
sleep duration and even the season can affect heart rate, but allowing for all of this, “normal” heart
rates are hugely individual. Source: PLOS ONE

16 | wellbeing.com.au
For the

of your life...
 lifelines
COMPILED BY TERRY ROBSON

Interesting slices of life

Sweet little lies
We all tell lies occasionally, but
researchers wanted to find out
exactly how we do it. The study
found firstly that most people
don’t lie on a daily basis, but
the most common types of lies
are “white lies”, exaggerations,
hiding information, burying lies
in truth and making things up.
Expert liars tend to weave their
lives with strands of truth while
poor liars resort to being vague.
Prolific liars also rely on being
good with words and concealing
their lies within simple, clear
stories that are difficult to doubt.
Interestingly, men were more
than twice as likely to consider
themselves expert liars who
get away with their deceptions.
People also tend to lie most to
family and friends and prefer
face-to-face lies rather than lying
over text message. In a nutshell,
that’s the truth about lying …
really. Source: PLOS ONE
Musical alarms
What sort of alarm do you
wake to? If you have chosen
the blaring “beep beep
beep” type you might be
doing yourself a disservice,
according to new research.
For the study, researchers
had people in their own home
rate their alertness and
grogginess on waking using
a standardised sleep inertia
scale. This information was
then correlated with types
of alarms used. The study
showed that harsh alarm
The loving smell of sleep tones led to more grogginess
Your partner does lots of things for you, even down to the than melodic, music-based
fact that their smell helps you sleep. This was shown in alarm tones. It might be
that the harsh “beep beep”
a new study where partners of participants were given
confuses the brain on
a T-shirt to wear for 24 hours, and asked to refrain from waking. So if you want to be
wearing deodorant or cologne. Participants were then at your best quickly, then
given that T-shirt plus another T-shirt and asked to use music might be your best
them as pillow cases on consecutive nights. Participants option. The specific songs
did not know which T-shirt their partner had worn. suggested by the researchers
were the Beach Boys’ “Good
Using self-assessment and “sleep watches” to monitor
Vibrations” or The Cure’s
night-time movements, sleep quality was assessed. “Close to Me”. Mind you, if
Additionally, participants guessed whether they had you’re waking up with good
slept on their partner’s shirt. The results showed that vibrations close to you, why
people had better sleep and were less restless when they wouldn’t you be alert?
slept on their partner’s shirt even if they didn’t think Source: PLOS ONE
it was their partner’s shirt. The scent of your romantic
partner promotes a sense of safety, calm and relaxation.
Love is a many-scented thing.
Source: University of British Columbia

Praise vs Punishment
For this study, researchers spent three years observing 2536 kids aged
five to 12 in 151 classrooms across three states in the US. In half of the
classrooms the researchers had teachers follow a behaviour intervention
program that involved high levels of praise. In the rest of the classrooms
they used their usual behavioural strategies. The results showed a link
between the amount of praise given and the degree to which students
focused on classroom activities. In classrooms where the praise-to-
reprimand ratios were the highest, children spent between 20 and 30 per
cent more time focusing on tasks and on the teacher than in classrooms where
praise levels were the lowest. Praise is a powerful tool and inspires even struggling
students to work harder. It’s true, you do catch more flies with honey than vinegar.
Source: Educational Psychology
Photography Getty Images

DID YOU KNOW? “Parentese” — the language of language “Parentese” is not “baby talk” (a jumble of sounds and
nonsense words). Parentese is fully grammatical speech that involves real words, elongated vowels and
exaggerated tones of voice. It sounds happy and engaged and encourages babies to tune into their parents and
respond. Children of parents who use lots of parentese develop language up to twice as fast as those of parents
who use parentese rarely. Source: Proceedings of the National Academy of Sciences

18 | wellbeing.com.au
the future
begins
at home

+ safer for you and our world

 green beat
COMPILED BY TERRY ROBSON
All the latest in environmental issues
Solar-powered desal
Water, or lack of it, is set to be a major
challenge of the 21st century, but researchers
from MIT and Shanghai Jiao Tong universities
might have a solution. They have developed
a solar-powered desalination system that uses
layers of flat panels to absorb heat and use
that heat to evaporate salt water. As the water
evaporates from each layer it condenses on
the next panel. The water gets collected while
the heat from the vapour condensation gets
Green dishwashing
It’s said that modern energy-efficient
dishwashers use less water
than traditional handwashing
techniques. But is it true?
Researchers from the University
of Michigan investigated
and found that dishwashers
are generally better, but not
if you use a certain method
of handwashing. Their
recommendations were to avoid
pre-rinsing and to deselect “heated
dry” when using a dishwasher. The
worst method was the “running tap”
method of manual dishwashing where the
dishes are washed under a constant stream of hot
water, using more power and water than any other method.
However, manual washing using a “two basin” method, where the dishes are
washed in a sink (tub or basin) of hot water and then rinsed in a sink of cold
water, cuts related emissions by 66 per cent and is actually 18 per cent better
than dishwashers. Source: Environmental Research Communications
20 | wellbeing.com.au
The exponential nature effect
Spending time in nature is wonderful thing, but a new
study has shown that it has doubly powerful effects.
The study was commissioned by Natural England and
was carried out by researchers at the universities of
Plymouth, Exeter and Derby. The researchers looked
at how much time people spent in various forms of
nature and correlated that with their attitudes and
health outcomes. The results showed that people
who visit a natural space once a week have better
physical and mental health. No real surprise there,
but the results also showed that people who spend at
least some time in nature each week are more likely to
behave in ways that promote the health of the planet,
by recycling and engaging in conservation. It’s a
closed, self-healing loop: more time in nature results in
healthier people who more care for nature. It’s time for
weekly bushwalks for us all.
Source: Journal of Environmental Psychology
passed on to the next layer. This means heat
is not lost and the system is very efficient,
producing pure water that exceeds drinking
water standards at a rate of 5.78 litres per
square metre of solar collecting area. This
could operate on a public scale or it could
operate on a home basis with one square
metre of solar panels meeting the daily
drinking needs of one person. Cutting aircraft impact
Source: Energy & Environmental Science When the hot exhaust from an
aircraft meets the cold air of
the atmosphere it produces
white streaks in the sky called
condensation trails or “contrails”.
Most contrails last just a few
minutes, but others spread and
mix with cirrus clouds forming
“contrail cirrus” that can hang
around for 18 hours. Contrails
and the clouds they form have as
much of a climate warming effect
as aviation’s total CO2 emissions
because they disrupt the balance
of the release of radiation from the
sun and that escaping from Earth.
However, contrails only exist in the
thin layers of the atmosphere that
have high humidity, and researchers
have found that just getting 2 per
cent of flights to fly either 2000 feet
Photography Getty Images
higher or lower could reduce the
total effect of contrails on climate
by 59 per cent. This is a greater
effect than the increase in CO2 from
increased fuel consumption. Small
steps can have significant effects.
Source: Environmental Science
& Technology
 supplement
VITAMIN B12
Vitamin B12
Vitamin B12 is a water-soluble vitamin naturally present in some
foods that is critical for neurological function and DNA synthesis.
Words DR KAREN BRIDGMAN
V
itamin B12 exists in several
forms and contains the mineral
cobalt, so compounds with
vitamin B12 activity are called
“cobalamins”. There are two of these active
in human metabolism: methylcobalamin and
5-deoxyadenosylcobalamin.
In the bone marrow, vitamin B12 is
essential for correct red cell formation and
maturation and for haemoglobin synthesis.
B12 also functions as a cofactor for
methionine synthase, which catalyses the
conversion of homocysteine to methionine,
a sulphur-based amino acid responsible for
over 100 different compounds in the body,
including DNA, RNA, hormones, proteins
and lipid metabolism.
Vitamin B12 in food is released by the
action of hydrochloric acid and proteases
in the stomach and then combines with
intrinsic factor (a glycoprotein released
by the stomach’s parietal cells), and this
compound is absorbed in the last part of
the small intestine, the ileum.
Symptoms of deficiency
There are two types of anaemia associated
with a B12 deficiency:
• Pernicious anaemia has been classed as
an autoimmune disease that affects the
gastric mucosa, leading to the destruction
of the parietal cells, resulting in vitamin
B12 malabsorption.
• Megaloblastic anaemia (large immature
red cells in the blood) can be present and
results in neurological disorders.
Vitamin B12 deficiency causes a wide
range of haematological, gastrointestinal,
psychiatric and neurological disorders.
Fatigue, weakness, constipation, loss
of appetite and weight loss, numbness and
tingling in the hands and feet, difficulty
maintaining balance, depression, confusion,
dementia, poor memory and soreness of the
mouth and tongue are all symptoms of a B12
deficiency. Early diagnosis is important to
avoid irreversible neurological damage.
During infancy, early signs of a B12
deficiency include a failure to thrive, movement
disorders and developmental delays.
A vitamin B12 deficiency is reasonably
common, affecting up to 10 to 15 per cent
of the population, rising to 40 per cent in
the elderly. In parts of Africa and Asia it
is estimated to be as high as 80 per cent.
To test for deficiency, a rise in serum (or
22 | wellbeing.com.au
urinary) methylmalonic acid (MMA) and
serum homocysteine are considered the most
accurate testing method. A Schilling test used
to be performed but is outdated, as readings
of blood levels of B12 may not be as accurate.
Sources of vitamin B12
B12 is found in animal proteins — meat,
fish, poultry, eggs and milk products — and
is generally not present in plant foods. The
highest levels are found in animal offal such
as liver and kidneys. Clams are also quite
high. Nutritional yeast products can contain
low levels unless fortified. In selected plant
foods B12 can be produced by fermentation,
tempeh for example.
Interaction with other nutrients
Supplemental folic acid can mask a deficiency
of vitamin B12, correcting the symptoms of
megaloblastic anaemia but not correcting
the neurological damage, and permanent
nerve damage (and cognitive symptoms)
can occur if not detected. Therefore do not
take folic acid or foods fortified with folic
acid without B12. This is becoming an issue
when common foods are fortified with folate
to prevent foetal neural tube defects, and
consumers may be ingesting more folate
than they realise. Ideally the total level of
folate consumed by healthy adults should not
exceed 1000μg per day from all sources, and
should include B12 and B6 as cofactors.
Causes of deficiency
Common causes of vitamin B12 deficiency
are poor absorption from the stomach or
intestines, lack of dietary intake or increased
requirements due to viral infections such
as HIV. Poor absorption can be due to
pernicious anaemia, surgical intervention,
inflammation of the stomach or pancreas,
intestinal parasites, some medications and
specific genetic disorders.
The populations most likely to be in
deficiency are:
• Adults with gastritis (reflux and heartburn,
affecting up to 30 per cent of adults), adults
with a lack of intrinsic factor, and any person
who has had any surgical procedures in
the gastrointestinal tract, especially those
who have sections of the intestine removed,
specifically the terminal ileum.
• Vegetarians or vegans. As B12 is not
present in plant foods, vegetarians and
vegans can be prone to deficiencies.
Pregnant or breast-feeding mothers who
are strict vegetarian or vegan are of most
concern, as these women may have limited
reserves of B12, putting their infants at
risk of B12 deficiencies and neurological
damage. This may be exacerbated
by taking folate supplements during
pregnancy to prevent neural tube defects.
• Those taking medications. Many antibiotics
can interfere with B12 levels. Proton pump
inhibitors (PPIs) prescribed for reflux and
heartburn interfere with B12 absorption.
Histamine H2 receptor antagonists used to
treat stomach ulcers, for example cimetidine
(Tagamet) and ranitidine (Zantac), also
interfere with B12 absorption. Metformin for
diabetes can reduce the absorption of B12
through various mechanisms.
Elevated homocysteine levels
High homocysteine levels have been
linked with coronary heart disease and
strokes. Vitamin B12, B6 and folate are
involved in homocysteine metabolism,
and homocysteine levels can rise with
deficiencies of these nutrients.
Cardiovascular disease
Elevated homocysteine levels are a known
risk factor for cardiovascular disease
(atherosclerosis), contributing to increased
blood clotting, impaired endothelial function,
increased lipid oxidation and vascular
smooth muscle proliferation. B12 deficiency
is also related to congestive cardiac failure,
including ankle oedema and nocturia.
Neurological conditions
Elevated homocysteine levels have also been
shown to decrease levels of the compounds
needed to metabolise neurotransmitters, high
homocysteine being correlated with cognitive
decline, Alzheimer’s disease and dementia.
Taking B12
Vitamin B12 is available as supplements as
tablets, sublingually or by intramuscular
injection. If manufactured correctly, 12g of
oral B12 will improve the deficiency as 1–5
per cent of the dose can be absorbed by
Photography Getty Images
passive diffusion through the intestines.
Vitamin B12 has a very low potential for
toxicity, and no adverse effects have been
shown in any research, even in large doses.
References available on request
Dr Karen Bridgman is a holistic practitioner at
Lotus Health and Lotus Dental in Neutral Bay.
 healing food
COCONUT OIL
Coconut oil is great for cooking as it has a high smoke point, but it is also
a very healthy food for everything from your heart to your hair.
C
oconut oil is extracted from
the meat or milk of coconuts
harvested from the coconut
palm (Cocos nucifera). Correct
harvesting is important for oil production.
Coconuts are picked between the ages of two
and 20 months, but immature nuts produce
an inferior oil product with lower yields.
The coconut oil can be extracted by dry
or wet processing. With dry processing the
meat of the coconut is extracted from the
shell and dried (copra) which is then pressed
traditionally or dissolved with solvents
producing coconut oil and “mash”.
Wet processing uses coconut milk
extracted from the raw coconut, and this is
treated with a variety of methods such as
heat, cold, acids, enzymes, centrifuging,
distillation etc to extract the oil. Wet
processing is less economically viable,
producing a 10–15 per cent lower yield of the
oil, plus the higher costs of processing.
Virgin coconut oil (VCO) can be made
from coconut milk, meat or the residue.
Producing it from the coconut meat, drying
it and using a press or centrifuge to
extract the oil is preferable as VCO
has a significantly higher level of the
antioxidant polyphenols and vitamin E than
commercially produced coconut oil.
Commercial coconut oil producers use
hexane as a solvent, the oil is then refined
and heated, then filtered, bleached and
deodorised. Hydrogenation is common,
producing trans-fatty acids. Refined coconut
oil has no coconut taste or aroma and is
used extensively in baked goods, pastries,
non-dairy creamers and snack foods as it
gives a nut-like sweetness (while adding
a considerable amount of calories). It is also
used extensively in industrial, cosmetic and
pharmaceutical industries.
Active ingredients
Coconut oil has a high saturated fat content
of 82 per cent, making it slow to oxidise and
therefore resistant to rancidity, and it can
last up to 12 months without spoiling. It has
a smoke point of 177°C. One hundred grams
of coconut oil provides 890 calories.
Lauric acid makes up half of the total
fat content (41.8g per 100g total). Lauric
acid is converted to monolaurin in the
body. Other saturated fats are myristic acid
(16.7g), palmitic acid (8.6g) and caprylic
acid (6.8g). Monounsaturated fats make
up 6 per cent of the total. Coconut oil also
contains phytosterols.
24 | wellbeing.com.au
Coconut Oil
Words DR KAREN BRIDGMAN
Coconut oil — despite its high
saturated fat content — has
a positive effect on cholesterol
management, raising the
protective HDLs.
The fats in VCO are mainly medium-chain
triglycerides which are rapidly absorbed
and transported to the mitochondria where
they are utilised for fuel and less likely
to be stored as body fat. Coconut oil is
easy to digest, picking up energy but not
producing an insulin spike. It also improves
the absorption of fat-soluble vitamins when
taken at the same time.
Healing effects
Antibacterial, antiviral and antifungal
Coconut oil via monolaurin has significant
antibacterial and antiviral activity. Lipid-
coated bacteria are targeted including
listeria, H. pylori, Haemophilus influenzae,
Staphylococcus aureus and various
streptococci, and include both Gram-positive
and Gram-negative organisms. Monolaurin
inactivates the lipid-coated pathogens by
solubilising the lipid envelope and causing
its disintegration. It also appears to inhibit
the pathogen’s cell replication.
Lipid-coated viruses that are inactivated
by monolaurin include HIV, measles,
herpes simplex, influenza, EBV and
cytomegalovirus. A small clinical trial of
coconut oil and monolaurin was conducted
on 14 HIV-positive patients, showing that
seven of these participants had reduced
viral loads after three months.
Fungal infections inactivated by
monolaurin include ringworm, candida and
the parasite giardia.
Cardiovascular
Coconut oil — despite its high saturated
fat content — has a positive effect on
cholesterol management, raising the
protective HDLs. Coconut oil has been
shown to conserve omega-3 fatty acids,
some of which can also be formed from
coconut oil. Virgin coconut oil also reduces
LDL peroxidation, a major concern for
cardiovascular risk and atherosclerosis.
A review was published correlating
21 papers on serum lipid profiles,
cardiovascular disease and coconut oil,
showing that replacing coconut oil positively
alters lipid profiles to produce a reduction
in risk factors for cardiovascular disease.
Neurological
Clinical trials of coconut oil observed
cognitive improvement, particularly in
orientation and language construction in
Alzheimer’s disease patients.
Immune
Lauric acid in coconut oil has been shown to
improve the quality of life of breast cancer
patients undergoing chemotherapy. It has
shown inhibitory effects on cancer cell growth
in colon cancer and endometrial cancer.
Skin, hair and oral health
Coconut oil is a make-up remover, a facial
cleanser, a body scrub (when mixed with
oatmeal), a shaving lotion, a moisturiser and
a deodorant (with antibacterial properties). It
can also be made into soap and (mixed with
bicarb soda) toothpaste.
The ancient Ayurvedic practice of oil
pulling is particularly effective using
coconut oil because of its antibacterial
properties. This involves rinsing your
mouth for about 15 minutes with VCO then
spitting it out — which “pulls” out bacteria,
viruses and fungi from the mouth. Oil
pulling detoxifies, cleanses and heals the
mouth and the sinuses.
VCO has been used as a hair conditioner,
inhibiting the penetration of water into hair
strands, reducing damage and breakage.
It is particularly beneficial for “frizzy”
hair, chemically treated hair or any scalp
problems such as dandruff.
Insect repellent
Coconut oil has been shown to be
particularly effective against head lice and
has compared favourably to DEET as an
Photography Getty Images
insect repellent against biting flies, ticks,
bed bugs and mosquitoes. Coconut oil was
shown to have greater repellent activity and
longer residual activity after application.
References available on request.
Dr Karen Bridgman is a holistic practitioner at
Lotus Health and Lotus Dental in Neutral Bay.
 road test
BYRON YOGA CENTRE
Yoga in flow
We retreat to the Byron Yoga Centre for five days
to realign the body, breath and mind. There, we
discover there is more waiting to come alive.
Words KATE DUNCAN
O
n a recent five-day retreat at the
Byron Yoga Centre, I was reminded
that yoga is so much more than
completing physical postures on
a yoga mat. Yoga is the amalgamation of the
body, breath, mind and spirit. Somewhere
towards the end of the year, among the
chaos of life and print deadlines, I had let the
practices that connect my body to my breath,
mind and spirit dissolve. It was time to retreat
to the beautiful Byron Yoga Centre.
As I check in to my room, impressed
by the comfortable king bed and spacious
private bathroom, I admire the organic
garden flourishing from my front verandah.
I can see big bunches of green bananas,
strings of beans and herbs of all varieties.
Feeling excited, I stroll past a very inviting
20-metre mineral salt pool and towards the
communal dining area.
Located in beautiful Byron Bay in New
South Wales, Byron Yoga Centre is set on
12 hectares and surrounded by trees. The
founder, John Ogilvie, developed and teaches
a style of yoga he calls “purna yoga”. Purna
yoga is the integration of classic hatha yoga
asana with pranayama (breathing exercises),
meditation and philosophy.
Opening the space
We meet for the first time in the Shakti
Shala, a dedicated women’s space nestled
in bushland. Fourteen other women and
I sit cross-legged in a circle on yoga
bolsters and mats. In the middle sits
Elise, one of our retreat hosts, who meets
our shy smiles with kindness and ease.
Elise introduces herself then asks us
to do the same. One by one, we all reveal
our motives for being there: a mother
and daughter getaway, a time to grieve,
relaxation, de-stress and meditation are
some of the reasons shared.
After the meet and greet, we move into
our first class for the week: restorative
yoga. As I lie over my bolster, I notice my
breath deepens and my shoulders relax
for what feels like the first time in months.
The delicious smell of dinner wakes
me from a deep savasana and the guests
and I follow our noses to the kitchen. The
shared outdoor dining room makes for
deep conversations and I enjoy getting
to know the other women. As the cool
breeze sends soft ripples over the pool’s
surface, I find myself openly sharing
certain thoughts and feelings that I often
26 | wellbeing.com.au
lock away from the world. My words are
received with kindness and the women
not only share smiles and nods of
understanding, they also share stories in
the same vein. I think to myself, “Is the
healing already happening?”
Day two begins with a 6.45am morning
flow class led by Aurora, another one of our
wonderful hosts. The class quickly shakes
me from my slumber and leaves me in
a sweat. Aurora’s unique yoga sequencing
has me holding poses for a very long time.
My legs shake, my hips wobble and my
arms quiver with the feeling of aliveness.
Moving my body into challenging yoga poses,
aligning my posture with Aurora’s considered
cues and breathing down into my belly leave
me feeling energised and ready for my day.
Afterwards, I hungrily — yet mindfully
— tuck into an interesting yellowy-brown
breakfast dish: kitchari. Kitchari is an
Ayurvedic one-pot meal made from lentils,
As the cool breeze sends
soft ripples over the pool’s
surface, I find myself openly
sharing certain thoughts
and feelings that I often lock
away from the world.
rice and spices. The dish is delicious and,
as Elise finishes teaching the group about
Ayurveda — a system of medicine that
was developed by ancient Indian sages
and focuses on diet, exercise and lifestyle
— I go back for a second serve and a big
dollop of ghee.
Finding the flow
Each morning follows a similar routine:
yoga, nourishing kitchari for breakfast,
various workshops on alignment and
Ayurveda, a garden tour, a sattvic cooking
class, then a fresh juice and more yoga.
Lunch is served at 12 noon sharp every
day and did not disappoint. With meals like
Elise’s vegetarian bolognaise and vegan
pad thai, the food is certainly a highlight of
the Byron Yoga Centre experience.
We have free time for a few hours every
afternoon, which I spend lazing by the
pool, napping or enjoying a treatment. My
first treatment is an Ayurvedic-style foot
massage with Tracey who, with wisdom
and softness, eases pressure points
on my feet. My treatment on day four is
an intense yet exceptional deep tissue
massage from Jeremey which, after
almost a week of yoga, my body welcomes
wholeheartedly.
Then, in the evenings after a yin or
restorative yoga class, we discover yoga
philosophy and meditation. Afterwards,
as I drift off to sleep — unsure if I was
counting meditation mala beads or sheep
— I feel my body, breath, mind and spirit
merge peacefully together.
Many forms of yoga
My muscles are tender from five days
of yoga practice and I feel they need
the healing touch of the ocean, so I’m
skipping class and going surfing.
I head to Wategos, a beautiful surf
beach just east of the town centre. The
sun is shining, there are dolphins in
the water, and the waves are glistening
like magic. I paddle out. When I’m out
the back, I hear my name. Elise comes
paddling up next to me, having already
been in the water for an hour. I tell
her sheepishly that I skipped yoga this
morning to go surfing. Elise reminds me
that “yoga comes in many forms”.
I sit and think about her passing
comment: yoga comes in many forms.
I start paddling, focusing on long and
strong strokes and enjoying the new-
found freedom in my shoulders. I push up
to the yoga pose upward-facing dog and,
in the back of my mind, I can hear Aurora
and her on point alignment cues.
I jump up into a squat, another yoga
pose, then slowly stand. My arms go out
by my side and my legs are planted firmly
on the board. I notice that, with my left foot
forward, I’m in the yoga pose warrior three.
I find balance and ease more quickly than
usual and I begin trimming along the wave.
I take a few wobbly steps forward and back
on my board to test out my ankle stability.
As I catch the wave to shore, I feel
centred and still. The teachings of purna
yoga, along with five days of physical
Photography Getty Images
practice, meditation, deep restoration, new
connections and breath work, have brought
myself and my yoga practice — in all its
many forms — into alignment.
Kate Duncan, the editor of WellBeing, was
a guest of Byron Yoga Centre. For more
information, visit byronyoga.com.
 Australian Clean Beauty
CERTIFIED ORGANIC TAN, SKIN & BODY

@ecotan @ecotanaus | www.ecotan.com.au

CERTIFIED ORGANIC . VEGAN . NATURAL . CRUELTY FREE. TOXIC FREE . AUSTRALIAN MADE & OWNED . GLOBAL MULTI AWARD WINNING
 holistic journey
SUPERFEAST
Rooted in tradition
Inspired by Di Tao and traditional practices from ancient China and Mongolia, SuperFeast
carefully sources and produces powdered extracts of powerful tonic herbs and medicinal
mushrooms. We chat to founder Mason Taylor about the SuperFeast philosophy on health,
how to become a little bit more “superhuman” and more.
What inspired you to start SuperFeast?
My journey started pretty simply. I was
suffering from my own health issues with
candida, brain fog and exhaustion. I decided
to take these health problems into my own
hands since I wasn’t seeing any solutions
emerging from the Western medical
model. I quickly fell in love with medicinal
mushrooms, especially reishi and chaga, as
these were the two mushrooms that helped
restore my immune health and remove the
excess candida from my system. From there,
I fell in love with Taoist tonic herbalism.
Very quickly, I realised I needed to share the
ancient wisdom of these herbs with everyone
who was wishing to access their health
benefits. My mum actually really pushed me
to start SuperFeast (she named the company)
and since 2011 we haven’t looked back.
What is the philosophy behind SuperFeast?
Our philosophy is to incorporate tonic
herbs into the diet before illness occurs so
that we can prevent illness. The modern
medical response is reactionary; therefore,
most people’s approach to health is the
same. At SuperFeast, our core philosophy
lies in aiding people to bring a proactive
approach to potentiating one’s health and
stacking the odds in our favour when it
comes to preventing disease.
The ancient Taoist philosophy [that we
derive our inspiration from] focused on
creating a lifestyle that:
• Slows the ageing process to encourage
graceful ageing.
• Lightens the body through optimising
organ function and allowing the spirit to
come forth through the body to support
self-evolution.
• Includes tonic herbs like medicinal
mushrooms.
Can you tell us more about Di Tao?
Our sourcing philosophy is aligned with
the ancient Taoist concept of Di Tao. This
phrase loosely translates to “original
place” or “spiritual homeland”, meaning
we source our herbs from their natural
wild environments located in the pristine
mountain regions of China (and India,
where we source our ashwagandha).
Di Tao is a practice deeply rooted in
tradition and respect for the herb and
the land on which it grows. This practice
ensures that the rhythm of the herb’s wild
28 | wellbeing.com.au
environments is captured and retained so
the strength and adaptability they have
cultivated through the growing process can
be passed on to the consumer.
What tonic herbs and medicinal
mushrooms have you found to be the
most popular?
My two blend babies, JING and Mason’s
Mushrooms, are the most popular. The
two combinations are so simple yet I’ve
seen it transform people’s health almost
more than any other. We like to see people
start off using a Jing herb and a medicinal
mushroom when beginning their journey
with tonic herbalism. Jing is the primordial
essence in Traditional Chinese Medicine
(TCM) and resides in the kidneys.
When people first start out in tonic
herbalism, it’s often because they’re
dealing with adrenal exhaustion and the
depleted sex hormone function. Jing herbs
from the JING blend enter the kidney
system and replenish its innate capacity
to function. From here, the adrenal glands
are able to become revitalised. The herbs
come in as a supportive measure to assist
the smooth flow of qi within the organ
systems and the body as a whole.
Mason’s Mushrooms covers two other
aspects that people are craving in the
Western world: restoring immunity and
aiding gut function. Medicinal mushrooms
(there are eight in this blend) are specialised
in getting deep into the immune system
and turning on the lights where the lights
weren’t on before. Essentially, this means
that the sophistication and intelligence
of the immune system to rid the body of
pathogens and keep your energy vitalised is
thoroughly enhanced.
What many people don’t realise is that
your immune system is hardwired for the
compounds in medicinal mushrooms.
People are discovering that when they get
onto the JING and Mason’s Mushrooms
blends it helps them to restore their bodies
on more levels than one. The potency of
the tonic herbs assists the body to return
to its innate rhythm and flow, encouraging
vibrancy and lightness within all the major
systems and across the mental, physical
and spiritual landscapes.
We like to think of these two unique
formulas as our bread-and-butter blends,
great inclusions to the daily diet that offer
support to the kidneys, adrenals, gut and
immune system. That’s why they’re my
absolute favourite combo.
What are the three most important things
we can do right now for thriving health and
wellbeing?
1. Finding a good water source. I don’t
drink water that’s been in the municipal
supply even if it has been filtered. Spring
water is king. If you can go collect your own
spring water straight from the earth, it will
transform your health.
2. Including medicinal mushrooms in your
diet. The immune system is hardwired for
them and lights up when they’re present
in the diet.
3. Regularly spending time in nature to
restore yourself.
What does your medicinal mushroom ritual
look like?
For me, I can’t go past a medicinal
mushroom hot chocolate in the morning.
I use pau d’arco tea as a base, add my
Mason’s Mushrooms blend, SuperFeast
Tremella mushroom to “cream” it up,
coconut oil, a pinch of sea salt, vanilla and
honey. I then blend them all together and
enjoy the mushie magic!
For more, visit superfeast.com.au
 art for art’s sake
PAUL ENGLISH

WellBeing gives space to the

creative souls in our community

Paul English
E: paulenglish@gmail.com
W: paulenglish.com.au
I: instagram.com/paulenglishartist

D
rawing is a meditative process
for me. Sitting down with pencil
and paper allows me to step
away from the outside world,
similar to reading a good book: starting
the drawing slowly at the beginning, then
racing towards the end to see the finished
result. Time disappears while I’m drawing.
Most of the time my fascination and
inspiration are technical. How do I create
that texture, or that lighting effect? How can
I make the composition pull the viewer in?
I like to explore different textures and
lighting effects by using a variety of pencil
types and adding layer upon layer of
controlled marks on different thicknesses
and textures of drawing mediums. I draw
with a very sharp pencil and try not to use
an eraser, making the individual pencil lines
visible. The images I choose to draw include
fine details and complex textures, feathers,
fur, wrinkly elephant skin, tree bark.
I enjoy drawing a wide variety of subject
matter: wildlife, landscape, architecture and
portraits. I start by creating the image in my
head, working out the best composition and
light source, then I collect reference images
to help bring the artwork to life.
Currently I’m enjoying adding character
and emotion to the animals and birds
I draw: an inquisitive glance from a bird on
a branch, a content, distant stare of a water
buffalo in a river. I want the drawing to have
a story, some intrigue. By giving these birds
and animals personality a connection is
made between the viewer and the artwork,
pulling them closer until they can see all
The Kookaburras the finer details of the pencil marks.
Pencil on paper The Kookaburras drawing was drawn
from a photo my wife took on a camping
trip. The image captures the silent pose of
the kookaburra sitting on a branch, king
of the bush, and the inquisitive glance
towards the viewer. To get the detail of
the birds to pop, I added a bokeh effect
to the background. Bokeh is the way the
lens renders out-of-focus points of light,
Are you an amateur artist and would you like to see your art in WellBeing? Send a high- a depth of field effect photographers use.
resolution colour image of an unpublished artwork to wbletters@umco.com.au. The result is a beautiful blurred background
contrasting the detailed kookaburras.

30 | wellbeing.com.au
 EXPAND YOUR
AWARENESS

WIN A
RETREAT
byronyoga.com/
wellbeing

RETREAT TO BYRON BAY

Affordable all inclusive 8 day, 5 day and 3 day wellness programs
at BYRON YOGA RETREAT CENTRE

“... something within me shifted. And that in itself was life changing. Honestly there is a magical tranquility to the place”
 planet
BUSHFIRE RELIEF

Road-trip around
southern NSW
Why we love it
From the city of Wollongong stretching
to Eden, a wild coastline is flanked by
national parks that retreat west to
a smattering of heritage hinterland
towns in the beautiful Southern
Highlands. The region is known for its
pristine shoreline and rolling dairy hills,
which attract city dwellers looking to
unwind aided by small-town hospitality.
The last decade has seen acclaimed
restaurants and wineries transform
the area into a gastronomic paradise.
Still, the vibe remains unchanged; so
comprehensively relaxing, so defiant to
urban polish that sandy sangers and
salty hair feel mandatory.
Tourism is the lifeblood of this region,
but with fires hitting over the new year,
the area lost the income meant to
support local business-owners year-
round. Since it’s almost impossible to
pick a single town, support the region’s
recovery through a long-weekend road
trip. Pack up your car, hit the Grand
Pacific Drive and delight in one of the
country’s not-so-kept secrets.

Stay

From the ashes The Hidden Door, Bowral

A town rich in stud farms, golf
courses and wineries, Bowral is
a rural retreat with all the bells and
whistles. For easy Hamptons style
Planning your next getaway? We urge you to support people, (think whitewashed wooden panelling,
producers and businesses in bushfire-affected towns. We tour a gas log fireplace and a patio), stay
in either the two-bedroom villa or
around southern NSW, Kangaroo Island, the Blue Mountains 100-year old china blue weatherboard
and Victoria’s High Country and Alpine Region. cottage at The Hidden Door.
Contact details: No 17 Bundaroo
Words CHARLIE HALE Street, Bowral NSW 2576,
thehiddendoorbowral.com

A
t the height of Australia’s tourism Months later, as we edge out of the Seahorse Inn Hotel, Boydtown
season, stretching from late season of holidays and long weekends, On the wild Sapphire Coast of Twofold
November well into the new year, as city dwellers resume their term time Bay, just 6km south of the popular
the bush blackened routines, it’s more important port of Eden, this waterfront inn
and the sky turned flame-red. Day trip, weekend than ever to look to the plight boasts 10 suites, two bars, bistro,
Fire tore through towns and
razed the bush, destroying
adventure or week- of fire-affected communities.
If you’re planning
restaurant and gardens looking out
to the ocean, with all the old-school
millions of hectares of land long retreat, the a getaway, this year or next (or charm the historic 19th-century estate
and causing mass evacuations bush needs your even the next), we urge you to affords. You will love what you find.
across the country. support regional retailers and Contact details: Boydtown Park
News headlines were support, now and producers by hitting the road Road, Boydtown NSW 2551,
a procession of destruction in the future. and spending money with small seahorseinnhotel.com.au
Photography Getty Images

and devastation; many were businesses. Day trip, weekend

left without homes, and even more without
the jobs and income usually generated by
tourists. With cancellation rates as high
as 70 per cent, millions of dollars lost and
surplus stock from a deserted tourism
season, many fire-affected towns are
struggling to rebuild.
adventure or week-long retreat, the bush
needs your support, now and in the future.
There are many people, producers and
businesses in these affected areas who
need your support. The examples we’ve
listed below are just a selection to whet
your travel tastebuds.
The Bryn at Tilba
City dwellers flock to the seaside
village of Central Tilba in search of the
idyllic River Cottage life (the TV series
in which host Paul West builds a farm-
to-table life for himself). The Bryn,
a B & B just outside the village offers

32 | wellbeing.com.au
Opposite page: Koala on Kangaroo Island
Above: Wollongong Harbour
Right: View to the township of Bowral from
Mount Gibraltar, Mittagong
exactly that, with its surrounding rolling
green hills, redgum-spotted gardens and
neighbouring farms.
Contact details: 91 Punkalla-Tilba
Road, Central Tilba NSW 2546,
thebrynattilba.com.au
Eat and drink
Quarterdeck, Narooma
With unbeatable views over the Wagonga
Inlet, this retro tiki bar and grill is
a popular hangout for in-the-know locals
and travellers seeking a laid-back vibe.
Tiki-themed cocktails or Hawaiian Kona
Beer go well with the likes of locally
caught oysters and smoked butterfish.
Contact details: Riverside Drive, Narooma
NSW 2546, quarterdecknarooma.com.au
Milk Haus, Milton
A sustainable wholefood café with
impressive kitchen gardens, Milk Haus is
fresh, honest country cooking at its best.
Chef Danielle McKeon works out of an
old cheese factory, serving locally grown
dishes such as kaffir lime and goat’s
cheese polenta with tomato sugo and
crumbed goat’s cheese balls.
Contact details: 170 Woodstock Road,
Woodstock NSW 2538, milkhaus.com.au
Shop
Mrs Oldbucks Pantry, Berrima
In the historic 189-year-old village of
Berrima, on what has come to be known
as “Mrs Oldbucks corner,” this gourmet
shop stocks a selection of homemade
nut butters, truffle mustard, olive oils
and tapenades, tea blends and the shop’s
signature seasonal gift hampers.
Contact details: Shop 4, 15–17 Old
Hume Highway, Berrima NSW 2777,
mrsoldbuckspantry.com.au
The Gap, Tathra
This Tathra gem combines two of the
region’s noteworthy pastimes: surf and
coffee. Browse (or hire) new and second-
hand boards, surf-inspired leisurewear
and skate paraphernalia while you sip on
Vittoria’s organic coffee or dig into one of
the café’s nourish bowls.
Contact details: 59 Andy Poole Drive, that smell good enough to eat. The team
Tathra NSW 2550, @thegaptathra also host workshops at their Bowral
store, including bath bomb making and
Bare Body Beauty Co., Bowral kombucha brewing.
A natural beauty brand with two stores in Contact details: Berrima: Shop 5, The
the Southern Highlands. Visit the Scrub Gazebo, 117 Old Hume Highway, Berrima
Hub flagship in Berrima or The Mill in NSW 2577. Bowral: Corner Bong Bong
Bowral and browse the brand’s huge and Bundaroo Streets, Bowral NSW 2576,
range of eco-friendly organic products barebodybeauty.com
wellbeing.com.au | 33
 planet
BUSHFIRE RELIEF
Explore Kangaroo Island
Why we love it
There’s much to fall in love with at
Kangaroo Island. It’s the land of (sheep’s)
milk and honey, farmed since the early
19th century, and a place of rugged beauty
home to a teeming indigenous wildlife
population so diverse it’s often called
“Australia’s Galapagos Islands”.
This year’s fires devastated Kangaroo
Island, ripping through almost two thirds
of the island. The stories are particularly
gut-wrenching: sanctuary owners forced
to shoot maimed wildlife; days without
power; residents digging trenches to bury
thousands of deceased cattle and sheep.
Decades of careful conservation work have
been undone, but the locals are resolute
that they will build again.
Still, much remains to be enjoyed. The
island is blessed with a natural beauty
that ranges from wetlands to soaring
cliffs from which you can enjoy some of
the world’s most dramatic ocean views.
Pristine beaches give way to forests
that boast more plant variation than
anywhere in Australia. It’s a nature lovers’
playground, with plenty to keep the doers
entertained. And with world-class wines
and a stunning variety of produce it’s easy
to enjoy the good life here.
Stay
Antechamber Bay Retreats
To enjoy the real Kangaroo Island experience
— stay in one of Antechamber’s two ocean
view homesteads surrounded by sheep
and wildlife and overlooking the Backstairs
Passage. The to-do list? Barbecue dinners,
campfires, local wine on the deck and ocean
swims morning, noon and night.
Contact details: 2131A Cape
Willoughby Road, Penneshaw SA 5222,
antechamberbayretreats.com.au
34 | wellbeing.com.au
One of the many shorelines
of Kangaroo Island
One Kangaroo Island
For all-out luxury, including a free-
standing tub on the deck and an in-house
chef, book a stay at one of Coreena and
Hugh’s two beachfront villas. Set on the
dunes at Brown Beach, here your only
neighbours are the indigenous wildlife
population, and your only plans enjoying
the utter peace.
Contact details: 205 Mad Mile
Track, Brown Beach SA 5222,
onekangarooisland.com.au
Eat and drink
Sunset Food & Wine
Set just metres back from the shoreline
at American Beach, owner and head
chef Jack Ingram blurs the line between
fine and casual dining with his hatted
restaurant serving locally sourced
modern Aussie cuisine.
Contact details: 4564 Hog Bay
Road, Kangaroo Head SA 5222,
sunsetfoodandwine.com
Dudley Wines
There might not be a better view than
the one from the deck at Dudley Wines
cellar door, which extends over the rolling
Backstairs Passage and across to Victor
Harbor. It’s worth the visit just for the view,
and then there’s the award-winning wines,
the beef and cheese-heavy cellar door menu
and the “Golf across the Gully” course.
Contact details: 1153 Cape Willoughby Road,
Penneshaw SA 5222, dudleywines.com.au
Cactus
Inside Cactus’s stone cottage exterior,
owners Yen and Louis pump out an easy
breezy brekkie menu of local island
produce, including menu favourite golden
sweet corn fritters. The café also holds
“feast nights” where guest chefs serve
themed set menus on weekend evenings.
Contact details: 59 Dauncey Street,
Kingscote SA 5223
Shop
Kingscote Farmers & Artisan Market
The island’s market leader is the Kingscote
Farmers & Artisan Market at Bay of Shoals
Wines on Sundays from 10am. Browse local
produce, handmade goods and art, or visit
the resident hairdresser for a chop with
ocean views. When you’re ready to drop,
head to the winery’s cellar door and sip
some pinot accompanied by a tasting board.
Contact details: 49 Cordes Road,
Kingscote SA 5223
Kangaroo Island Spirits
Jon and Sarah Lark opened their quirky
cellar door 12 years ago, producing small-
quantity, award-winning gin made using
native Australian botanicals and locally
grown or sourced ingredients. The distillery
offers comprehensive tastings, guided tours
and blending master classes, as well as
delicious eats and cocktails in the gardens.
Contact details: 856 Playford Highway,
Cygnet River SA 5223, kispirits.com.au
Photography Getty Images
Yellow-Footed
Rock-Wallaby
Visit the Blue Mountains
Why we love it
Leaving the tangle of Sydney’s suburbia
on the Great Western Highway, a road
200 years old this year, is to step into an
altogether more abundant world. The
city’s greys give way to looming, golden
escarpments and vast, blue-hazed valleys.
Artisan chocolatiers, boutique shopping
and connoisseur coffee are waiting to
indulge you. The air is crisper, the land
lusher, the coffee altogether better.
For a quick dose of fresh, alpine air,
the Blue Mountains are easy enough
to explore in a day trip from central
Sydney. Train, coach or drive. Stop off to
admire the Three Sisters. Onto a cable
car ride or walking trail, then coffee,
perhaps a pie at Mountain High Pies,
some boutique shopping before hopping
back on the train, (or coach or car). But
stay a few days if you can afford to do
so — there is so much to see, do, savour
and feast on.
Stay
The Love Cabins
Live out your tree house fantasies at Love
Cabins, a collection of wild, romantic cabins
set off the beaten track on 240 hectares of
private bushland. There are seven cabins
with names such as “Enchanted Cave”
and “Love Studio” that are everything they
promise to be (magical).
Contact details: Berambing NSW 2758,
lovecabins.com.au
Eagle View Escape
It would be easy to spend an entire
weekend inside one of Eagle View Escape’s
five self-contained suites. Combine a cosy
gas log fire, spa bath and a made-to-order
hamper or dinner package and there’s
virtually no reason to leave. The outdoors
can be enjoyed via the immense views of
the surrounding valley and lake. Bliss.
Contact details: 271 Sandalls Drive, Rydal
via Lake Lyell NSW 2790, eagleview.com.au
Above: The Three Sisters
Below: Blue Mountains National Park
Eat and drink
Pins on Lurline
Set in a heritage-listed homestead, stepping
inside Pins on Lurline is to be transported to
an altogether more charming, bygone era.
Executive chef Adam Shaw’s love of local
produce is showcased through his modern
Australian menu that references the Blue
Mountains surrounds.
Contact details: 132 Lurline Street,
Katoomba NSW 2780, pinsonlurline.com.au
The Laneway Sandwich and Espresso
It’s the laid-back vibe and attentive service
from the Murphy family owners as much as
the Cassiopeia coffee and seasonal toasted
sandwiches that distinguish this café.
Caffeine is served with the likes of smoked
salmon bagels or rainbow ice-cream
Butterbings. It’s kid-friendly, eco-friendly
and just down right friendly.
Contact details: 3/146–148 Leura Mall,
Leura NSW 2780
Shop
Rust and Timber Chocolate Bar, Lawson
Sweet-tooth owners would be mad to miss
this café-chocolate bar up the mountains
that has made a dark art form out of
chocolate making. Belgian waffles are
served with in-house roasted coffee, but if
you can’t sit in, rainbow chocolate frogs,
raspberry ripple fudge and chocolate-
soaked dried mango can be taken home.
Contact details: 2/297 Great Western
Highway, Lawson NSW 2783
wellbeing.com.au | 35
 planet
BUSHFIRE RELIEF
Adventure in Victoria’s High Country and Alpine Region
Why we love it
World-class food and wine, breathtaking
panoramas and a rich history collide in this
largely unsung region of Australia.
The High Country enjoys four distinct
seasons, coming into a rust-hued bloom
around this time of year, but showy autumn
leaves are merely the backdrop for the
region’s culinary attractions; expect award-
winning produce, prosecco trails and some
of the best restaurants in the country.
Your only worry will be pacing the
meals. So much to eat, inevitably too little
time. Thankfully, there are many walking
and hiking tracks to burn off the excess
calories, or horseride your way through the
mountains. Outdoor enthusiasts will be at
home with fly-fishing, hang-gliding, rock
climbing and skiing in the Alpine Region.
Stay
Provenance, Beechworth
You get a real sense of old Australia in
Beechworth. Perfectly preserved 1850s
heritage buildings line the streets, each
made from the same honey-coloured local
granite. The place positively oozes old-
school charm. Do it right with a stay in one
of the four Japanese-accented rooms at
Provenance, part of the highly acclaimed
Beechworth restaurant.
Contact details: 86 Ford Street, Beechworth
Vic 3747, theprovenance.com.au
Villa Gusto, Bright
Bright’s little slice of Italy comes in the form
of a boutique hotel and restaurant, complete
with a grand palazzo entry, oversized
swimming pool and hand-woven tapestries.
Suites full of old-fashioned flavour more than
accommodate a languorous weekend away.
Contact details: 630 Buckland Valley Road,
Bright Vic 3740, villagusto.com.au
36 | wellbeing.com.au
The Buckland Studio Retreat,
Buckland Valley
The Buckland self-contained studios are
a delight — rustic-style rooms with
wooden floors, king-sized beds, a free-
standing bath and floor-to-ceiling views
over perhaps the most picturesque valley
in the Northeast.
Contact details: McCormack’s Lane,
Buckland Valley Vic 3741,
thebuckland.com.au
Eat and drink
Elm Dining and The Yard Bar and
Grill, Bright
Owners David and Natalie Featherston
own two restaurants side by side in Bright,
Elm and the newly opened The Yard. Elm
operates from an 1857 Victorian cottage
where head chef Jack Hoye has created
a contemporary Aussie menu with
a focus on regional ingredients. Elm is
an altogether more laid-back affair, with
a sharing-style Mexican menu, happy hour
cocktails and live music.
Contact details: 98 Gavan Street, Bright,
Vic 3741, elmdining.com.au
Milch Café Bar, Falls Creek
A café by day, restaurant and bar by
night, Milch’s is as much a local hang-out
spot as it is foodie haven. Expect home-
baked cakes, decent coffee, slow-cooked
meats and a bar lined with artisan spirits
and boutique wine.
Contact details: 4 Schuss Street, Falls
Creek Vic 3699, milchcafebar.com
Visit/shop
Dal Zotto, King Valley
Italian tobacco farmers turned this lush
valley into a prosecco haven in the
1990s, following the lead of Otto Dal
Snow Gums on ridge at
start of Feathertop track,
Alpine National Park
Zotto, the man who pioneered the
prosecco grape in Australia. Experience
the Dal Zotto family’s range of Italian
wines in the trattoria, with a menu of
Italian family favourites made from Nona
Elena’s kitchen gardens.
Contact details: Dal Zotto, 4861 Main Road,
Whitfield Vic 3733, dalzotto.com.au
Beechworth Honey, Beechworth
Fourth-generation beekeeper Jodie
Goldsworthy has fuelled a childhood
spent migrating around the country’s
hives into a concept honey store. Home
to over 30 varieties of Aussie honey, here
the staff will help you find your “sweet
spot” with a honey tasting station that
sits alongside honey drinks, candles and
natural honey products.
Contact details: 31 Ford Street,
Beechworth Vic 3747,
beechworthhoney.com.au
Mount Buffalo Olives
On the road up to Mount Buffalo, nestled
in the verdant foothills, this working olive
grove offers tastings and sales of award-
winning olives and extra-virgin olive
oil, as well as cottage accommodation
that sits atop the 20-hectare farm and
overlooks the Ovens Valley.
Contact details: 307 Mount Buffalo
Road, Porepunkah Vic 3740,
mtbuffaloolives.com.au
Photography Getty Images
Join the cause on socials, follow:
#WellBeingRoadtrip
@emptyesky
#BookThemOut
@spendwiththem
@buyfromthebush
 GLUTEN FREE. DAIRY FREE. WOW TASTE.

AVAILABLE AT & INDEPENDENT GROCERS

 beauty
SHEA BUTTER
Super shea butter
Soft, silky and sumptuous to the touch, shea butter is one of nature’s
timeless health and beauty products.
S
hea butter is the plant fat derived
from shea nuts, which are the seeds
of the shea tree (Vitellaria paradoxa).
The fruits of the tree look like
a large plum, and inside them is the nut.
Even though it’s called a butter, shea
is, in fact, a fatty oil that is solid at room
temperature. Its use as a beauty product
dates back thousands of years. Queen of
the Nile, Cleopatra, was said to use shea
butter to keep her skin soft and youthful.
The shea tree resembles an oak, and
there are over 500 million shea trees
worldwide. In Africa, where they grow wild
in the arid landscape, it’s rubbed onto
stretch marks and used as a moisturising
agent. Shea is also applied to umbilical
cords to stop infection, because it has
antibacterial properties. In African tribal
medicine shea butter is reportedly mixed
with boa constrictor oil to help with keloids
or raised scar tissue. And it also helps with
nasal congestion and ulcers — shea really
is a superfood for the skin.
But it is far more than a culinary
additive and natural beauty product.
It has a myriad of diverse uses. For
example, shea butter is also used in the
construction of African buildings to help
waterproof them. The shea tree itself was
also felled and crafted to make coffins for
tribal kings in centuries past.
Sacred shea
The shea tree is sacred in parts of Africa.
It gives life to those in dry locations,
where it is difficult to sustain crops. It
also adds texture and calorific value, as
well as flavour, to bland and unpalatable
foods. It’s consumed much in the way
Westerners use butter or cooking oil and
is used as a substitute for cocoa.
The fruit falls from the tree usually
during the rainy season and is collected by
hand in Africa. These customary methods
of extraction involve hard labour — it takes
around eight hours of work to produce just
one litre of shea butter.
38 | wellbeing.com.au
Word CARROL BAKER
Traditional methods of collection
involve extracting the kernel from the
fruit and carefully washing it. The kernels
are dried, crushed, roasted and milled
into a thick paste. Water is added to the
paste, and it’s kneaded to emulsify the
oil. Once this is done, it’s boiled in order
to sanitise it and separate the shea
butter from the residual water, and it’s
then filtered and solidified.
With the growing popularity of shea
butter as a natural beauty product, dried
Shea is a gentle moisturiser
with a buttery light texture
that’s suitable for all
skin types, including dry,
combination, oily and
acne-prone skin.
kernels are now exported across the globe
to countries including India, Japan and
Europe, where the shea butter is extracted
via machinery and processing plants.
In the raw
As an organic beauty product, shea
butter is both versatile and affordable.
Dermatologist Dr Katherine Armour
says it is suitable for dry, oily and normal
skin. “It certainly stacks up well against
other natural beauty products because
it’s suitable for all skin types,” she says.
“Some oils are very nourishing — however,
not ideal for those who are acne-prone or
those with oily skin,” she says.
If you are predisposed to having problem
skin, Dr Armour says you can use shea in its
raw form and it won’t clog your skin, but if
you prefer, you can also dilute it. “Add a little
lighter moisturiser you’d normally use, or
jojoba, almond or rosehip oil,” she suggests.
Shea butter can be either processed
or refined, or you can also buy raw pure
shea butter. Dr Armour says they are
relatively easy to tell apart.
“The raw product varies from a light
beige to a yellow gold colour depending
on the way it has been processed, and it
has a nutty smell to it,” she says. “Refined
shea butter may be bleached so can
appear lighter and whiter; it’s usually
odourless, but may have added scent.”
According to Fairtrade Ghana there are
five different types of grading that apply to
shea butter: A (unrefined, extracted using
only pure water), B (refined), C (highly
refined and extracted with solvents such as
hexane), D (lowest uncontaminated grade)
and E (with contaminants).
Empowering African women
Shea butter has been called woman’s gold,
not only because of its colour, but also
because the global proliferation of shea
butter as an organic beauty product is
beginning to have a positive impact on the
women of Africa.
Founder of Remedica Australia, Lisa
Phipps, says the story of shea butter is
much like that of argan oil; basically the
collection and manufacture of shea butter
is a job that is done by the women of Africa.
“I have a bit of a love story for the African
indigenous ingredients, and shea butter
really was the beginning of that,” she says.
Phipps says that discerning consumers
are paving the way for greater access and
availability of organic beauty products.
“The market for skin care is becoming
more and more demanding, consumers
want sustainable, raw and fair trade
products,” she says. “There’s more
information out there for users to
understand there’s a lot more constituent
and ethical value in the raw product.”
Photography Getty Images
The increasing demand for natural and
ethically sourced beauty products is also
proving to be a positive catalyst for change
in rural parts of Africa. “We know it’s been
used in indigenous pharmacopoeias for
thousands of years,” says Phipps. “It’s a right
of respect for females in the villages and
now the money-making ventures created
wellbeing.com.au | 39
 beauty
SHEA BUTTER
Queen of the Nile, Cleopatra, was said to use shea butter
to keep her skin soft and youthful.
with shea butter are being invested back into
local communities and infrastructure.”
Businesses are evolving and
strengthening, processes are being
streamlined and local women are
embracing the positive changes that flow
on in their communities. Phipps says:
“They’re are doing their own packaging,
and taking raw materials, making their
own products, becoming small industries
within their own villages.”
Chocolate Mousse Body Cream
Sweet indulgences don’t have to just be foods
you can eat, this delicious-smelling body
cream is the perfect way to pamper your body.
4 tbsp cocoa butter 1 tsp ground
2 tbsp shea butter cinnamon
2 tbsp coconut oil 20 drops eucalyptus
2 tbsp cocoa powder essential oil
Melt cocoa butter and shea butter in a double
boiler, stirring a little. When nearly melted,
add coconut oil.
When completely melted, remove
from the heat and add cocoa powder and
cinnamon, then add eucalyptus essential oil.
When it starts to solidify, whip with
a hand mixer until light and fluffy like
chocolate mousse.
Recipe courtesy of All Natural Beauty by
Karin Berndl and Nici Hofer.
40 | wellbeing.com.au
As an example, Ojoba Women’s Shea
Butter Cooperative has given over 400
women a collective voice and greater
financial stability. By receiving a fair price
for their work, they’re now accessing more
resources for their families and better
education for themselves and their children.
Organisations like Global Shea Alliance are
also paving the way for a brighter future,
with training in processing and storage,
education and entrepreneurship.
Natural beauty uses
Shea is a gentle moisturiser with a buttery
light texture that’s suitable for all skin
types, including dry, combination, oily and
acne-prone skin. To maximise the shelf
life of your natural shea butter, store it in
a sealed container in a cool dry place. It
has a lifespan of around two years.
One of the features of shea butter is its
luxurious, creamy texture. Shea butter is
filled with nutrients that feed the skin. It’s
rich in fatty acids including palmitic, stearic,
oleic and linoleic acids. Shea has emollient
properties, meaning it softens the skin and
covers it with a moist waterproof layer, this
prevents transepidermal water loss.
Phipps says shea butter is a natural
wrinkle filler. “It’s an occlusive agent:
it locks moisture into the skin, so it’s
protective, offering a barrier against
dehydration,” she says. “For mature skin,
shea butter can work wonders, plumping
up the skin cells, giving the skin an
immediate youthful glow.”
10 fast beauty fixes with
shea butter
1. Shea butter can be applied to nourish
and soften dry and ragged cuticles. Just
rub a small amount in a gentle circular
motion at the base of the nail bed.
Repeat as needed.
2. To soften cracked dry heels, first immerse
your feet in a warm foot bath to soften the
skin. Use a pumice stone to gently remove
excess skin from the heels, then pat your
skin dry and liberally apply shea butter.
3. To soothe winter- or sun-ravaged skin,
apply shea butter liberally from top to toe
after showering.
4. For soft and kissable lips, shea butter
is the perfect soothing lip balm. Apply to
chapped and dry lips.
5. Shea butter is a versatile and affordable
hair tonic. For a quick pick-me-up for your
hair, rub it through your hair to the ends.
Leave on for 20 minutes and shampoo and
condition as normal.
6. Shea butter helps with razor lumps and
bumps. As shaving irritates the skin, an
application of shea butter after shaving can
reduce redness and discomfort.
7. Apply liberally to your skin during
pregnancy to help reduce stretch marks.
Photography Getty Images
8. Problem scalp issues like eczema,
psoriasis or dandruff ? Rub a little shea butter
into your scalp to soothe the skin.
9. If you are suffering from a cold, and have
a dry sore nose, gently pat a little shea butter
on your nose.
10. Mix a little shea butter with brown sugar
and use as a body scrub to soften your skin.
desert dreaming
colours of Australia’s heartland

outback inspired shades

of earth, sand and sunset
for natural, Australian beauty

find the how-to guide

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 beauty
SHEA BUTTER

The increasing demand for natural and ethically sourced

Hair Wax (for dry and
brittle hair)
Sun, sea, surf and an Aussie lifestyle can take
its toll on your locks. Try this leave-in hair
wax on dry brittle hair.
3½ tbsp beeswax
2 tbsp coconut butter
1 tbsp glycerine
2 tbsp shea butter
Melt beeswax on a low heat in a mini slow
cooker dedicated to beeswax products.
Add coconut butter and glycerine to
the wax, stirring with a spoon dedicated to
beeswax products, until well combined.
Add shea butter, stir and remove from
the heat.
Transfer to an airtight container or
beauty products is also proving to be a positive catalyst for
change in rural parts of Africa.
Shea butter also has humectant Anti-inflammatory
properties, so it maintains and preserves The anti-inflammatory properties of this
the skin’s natural moisture. So as an natural skin superfood nourish and heal.
additive to other beauty products, or on its Dr Armour says vitamins A, D and E are
own, shea butter helps to keep the skin anti-inflammatory. “The vitamin E in shea
smooth and supple. butter helps to support barrier function
The butter is also rich in vitamins (which in turn aids with skin inflammation)
A, D and E. Dr Armour says vitamin A is and vitamins D and A are also anti-
particularly good for skin rejuvenation inflammatory,” she says.
and repair, because it’s a powerful For ailments like rheumatism and
antioxidant that fights against free muscle aches and pains, gently rubbing
radicals like pollution and cigarette on a little shea butter can bring some
smoke that potentially damage the relief. It can also help with dermatitis
skin. She explains that the vitamin and rosacea, as well as nourish and
A in shea butter blocks the activity calm sunburnt skin. If you have mild skin
of a group of enzymes called matrix pigmentation, rubbing in a little shea
Photography Getty Images

silicone moulds and place in the freezer until
completely cooled.
Warm a 10-cent piece size in your hands,
and apply to your hair, styling as desired.
Hair wax will keep for a year.
Recipe courtesy of Natural Beauty Skincare
by Deborah Byrnes.
metalloproteinases. “These enzymes
degrade collagen and other skin support
and plumping fibres. These enzymes
tend to be activated by exposure to free
radicals,” Dr Armour says. “Vitamin
A also stimulates fibroblasts in our skin’s
dermis to produce more collagen, which
is good for anti-ageing.”
butter may also help. Shea butter also
promotes faster wound healing for burns,
insect bites, scratches and cuts, so pop
some in your first aid kit.
Carrol Baker is a freelance journalist who
writes for lifestyle and health magazines across
Australia and New Zealand.

42 | wellbeing.com.au
 Help enhance firm and radiant
skin with Beauty Rosehip.
Beautiful skin starts from within. Nature’s Way Beauty Rosehip tablets
contain Rosehip extract and Collagen to help enhance skin firmness,
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Formulated with added Grapeseed extract, Biotin and Vitamin C & E,
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 food
MEAT ALTERNATIVES
Plant-based
swaps for meat
When people think of protein they often think of meat. There are loads of alternative
plant-based foods that are excellent sources of protein. We take an in-depth look.
A
number of food movements
have drawn attention over the
past few years, but plant-based
eating continues to rise and
shake our thinking about food, nutrition
and planetary health. As more people
transition from traditional meat-oriented
meals to plant-based, the question of what
and how to swap meats for plants while
still including essential nutrients in the
diet and, of course, flavour and sustenance
arises. And, while there is a growing
number of plant-based “meats” available
on supermarket shelves which can support
the initial phase of transition, the best
option with meat for plant swaps is, as
always, with wholefood ingredients.
Key nutrients
When making the switch from meat to plants
a few key nutrients need to be considered,
namely iron, vitamin B12, vitamin D3,
docosahexaenoic acid (DHA) and protein.
Each of these nutrients is found abundantly
in animal tissues and in a form generally
more bioavailable to the body. However, you
can still keep on top of your dietary intake of
these nutrients with a few simple hacks.
Iron
Iron is required for a range of metabolic
processes, including oxygen transport,
DNA synthesis and electron transport, and
is particularly important in certain stages
of development such as early childhood,
during menstruation and pregnancy. Haem
iron is found in animal tissues, while non-
haem iron is present in plant foods. Both
can be absorbed and utilised by the body,
but haem iron generally has a higher rate
of absorption. This means that in order to
44 | wellbeing.com.au
Words JACQUELINE ALWILL
meet the recommended daily intake of iron
while consuming plant-based foods, you
need to consume them on a more frequent
basis. Iron-rich plant foods include
lentils, chickpeas, beans, tofu, cashews,
chia seeds, ground linseed, hemp seeds,
pepitas, kale, dried apricots and figs.
Try iron-rich plant-based swap for meat
meals including:
• Tofu meatless balls with tomato pasta
sauce and zucchini noodles
• Lentil or sweet potato burgers with the
lot on wholegrain rolls
• Cauliflower schnitzel (recipe page 48)
with hemp crumb and nutty seed salad
Vitamin B12
Vitamin B12 is important for the function
of nerve and blood cells, for synthesis of
DNA and to reduce risk of megaloblastic
anaemia. It is present in animal tissues,
fortified foods and synthetic forms via
supplementation. Monitoring B12 levels
when consuming a 100 per cent plant-
based diet is essential and can be done
via blood pathology. You can incorporate
some B12 into plant-based meals with B12
fortified foods such as nutritional yeast,
breakfast cereals and vegan spreads.
Grab some nutritional yeast and include it
in meals and snacks such as:
• Homemade risotto with herbs, beans and
root vegetables to deliver that cheesy
flavour without the cheese
• Sprinkled on avocado on seeded toast
• Seed snaps with hummus
Vitamin D3
Vitamin D3 functions in the body to support
the absorption of calcium and the work of
the parathyroid gland, and to keep bones and
teeth strong and healthy. While the greatest
source of vitamin D is through sunlight,
these days with more people working
indoors for longer periods, children with
increased screen time versus outdoor time
and the frequent application of sunscreens,
vitamin D deficiency has become more
prevalent. There are some animal foods (cod
liver oil, swordfish, salmon) which contain
vitamin D, but your best option to get a hit of
vitamin D3 while transitioning to more plant-
based meals is through time outdoors in the
off-peak sunlight. Aim for 20 minutes each
day in the morning and late afternoon hours.
DHA (docosahexaenoic acid)
DHA is an omega-3 essential fat playing
a number of roles in the body, including
providing cell membrane structure and
viscosity, reducing inflammation and for
proper foetal development and healthy
ageing. Although it’s common in animal
foods such as fatty fish, sardines and
anchovies, when making the switch to
plant-based meals and considering DHA
intake, fear not because it’s also rich in
algae and seaweed, too.
Aim to integrate seaweed such as nori
and dulse throughout the week in your
meals including:
• Sushi with a brown rice and additional
edamame on the side
• Nourish bowls with a seaweed and
Photography Getty Images
sesame seasoning
• Dulse flakes incorporated into slow cooker
bean and root vegetable-based meals
Protein
Your body requires protein for growth,
development, repair, communication and
signalling and, while meat is a complete
wellbeing.com.au | 45
 food
MEAT ALTERNATIVES
protein source containing all nine essential
amino acids, all plant foods contain some
of these essential amino acids required to
then build a complete protein, too.
When it comes to protein and making
the switch from meat to plants, the focus
should be to eat diversely throughout the
day with the aim of integrating plant foods
rich in protein such as lentils, chickpeas,
kidney beans, tofu, tempeh, nuts and
seeds, including the tiny powerhouses
hemp seeds, linseeds and chia seeds.
Go for gold on plant-based protein-rich
meals such as:
• Thai-spice bean curry with brown rice
• Seared spicy tempeh with baked
eggplant, vegies and caramelised onion
on toasted sourdough
• Cajun chickpeas with avocado and
leftover baked sweet potato for breakfast
Boost your plant-based meal
Supportive nutrients
Haem iron present in most animal tissues
has been shown to be readily absorbed by
the body, thereby more efficiently meeting
iron requirements than non-haem iron
present in plant-based foods. However, you
can effectively increase absorption of non-
haem iron in plant foods by combining it
with its synergistic nutrient, vitamin C. Not
too much planning is required for this either
— add tomatoes to a salad or a burger, spice
things up with fresh chilli, include delicious
herbs like parsley in the meal or very simply
add a big squeeze of lemon juice.
When it comes to absorbing plant
proteins best it all starts in the mouth and
with chewing your food well. Be present,
mindful and slow with eating your food.
Chew thoroughly before swallowing. The
chewing process activates key salivary
enzymes which support the breakdown
and absorption of proteins as they move
through the digestive tract and into the
small intestine where they are fully
absorbed, but the first stage of protein
digestion starts in the mouth.
46 | wellbeing.com.au
Inhibitive nutrients
If you are turning to more plant-based
meat alternatives and being conscious
of your iron intake, be aware of how you
consume other foods and nutrients with
iron-rich plant sources, in particular
calcium-rich foods and caffeine. Both
calcium and caffeine when consumed
with iron-rich sources (supplementary or
through food) can inhibit the absorption
of iron. Easy solutions are to avoid the
coffee or tea with an iron-rich breakfast or
lunch and, if still consuming dairy such as
cheese, milk or yoghurt, to enjoy it as part
of a snack rather than accompanying your
iron-rich dinner.
Food combining
There are a couple of schools of thought
when it comes to the physical combinations
of foods and ingredients in a plant-based
meal in order to tick key nutrient macro
and micro boxes. One promotes combining
whole grains and legumes or legumes and
seeds in a meal. Legumes, nuts, seeds and
whole grains contain essential amino acids
but not all amino acids in a single food
Iron-rich plant foods include
lentils, chickpeas, beans, tofu,
cashews, chia seeds, ground
linseed, hemp seeds and figs.
ingredient, so in order to create a complete
protein for the meal you need to eat both
or a combination within the same meal. In
doing so, there is reduced risk of protein
deficit in the diet and the body’s need for
protein for growth, development, repair and
the production of hormones and enzymes
(among many other biochemical roles in
the body) are met.
The alternative philosophy is to eat
a diverse range of plant-based ingredients
across the course of the day and week
(aiming for about 30 different plant-based
ingredients each day), thereby working on the
accumulation of essential amino acids over
the course of the day rather than focusing on
the combinations of foods in single meals.
At the end of the day, the choice of
one approach over another is over to the
individual and what they feel they can
realistically achieve (as with all practical
approaches to diet). However, one point to
draw attention to here is to consider the
satiety that comes with ingredients such
as whole grains and legumes in a meal.
While a big salad sandwich on wholegrain
bread with plenty of vegetables and some
healthy fats is delicious, the addition of
plant proteins such as seared tempeh or
tofu, lentil patties or chickpea burger for
instance will undoubtedly deliver more
sustenance to the meal. With this inclusion
you’re less likely be hungry in the hours
following and reaching for suboptimal food
option to fill the void.
Jacqueline Alwill, founder of The Brown
Paper Bag, is an Australian nutritionist,
author, presenter and mum. For more, visit
thebrownpaperbag.com.au.
Photography Getty Images
 Red Thai Bean Curry
Serves 4

⅓ cup Thai red 1 × 400g tin BPA-

curry paste free butter or
1 × 400mL tin BPA- cannelloni beans,
free coconut milk rinsed & drained
2 medium carrots, ¼ bunch fresh basil
sliced about or coriander,
4mm thick finely chopped
1 × 400g tin BPA- Cooked rice, to
free lentils, serve
rinsed & drained

Heat a saucepan on medium heat, add

curry paste and coconut milk and simmer
for about 5 mins.
Add carrots, lentils and beans, cover
and cook for 10 mins, then remove lid and
cook a further 10 mins to thicken.
Serve with cooked rice and a sprinkle
of coriander or fresh basil leaves.

Plant-Based Cauliflower Schnitzel with Broccoli Quinoa Salad

Serves 4

1 head broccoli, cut into small florets Schnitzel

½ cup quinoa 1 cauliflower
Miso Tempeh & 3 tbsp mixed sunflower & pepitas 1 cup wholemeal flour
Eggplant Burger 2 tbsp hemp seeds 1 cup sparkling water
Serves 4 1 cup wholemeal breadcrumbs
Dressing 2 tbsp nutritional yeast
300g eggplant, Fresh herbs of 1½ tbsp extra-virgin olive oil 2 tbsp hemp seeds
cut into slices choice, to serve 1½ tsp vegan Dijon or seeded mustard ¼ cup almond meal
5mm thick 4 wholemeal or 1 tsp maple syrup ¼–⅓ cup extra-virgin olive oil
2½ tbsp extra- gluten-free rolls 2 tsp apple-cider vinegar
virgin olive oil Sea salt & black
350g tempeh, sliced pepper To make broccoli quinoa salad, place broccoli To make the schnitzel, slice cauliflower into
5mm thick in a heatproof bowl and pour boiling water large steaks or smaller florets as preferred
2 tomatoes, sliced Miso Marinade over broccoli to cover. Stand and blanch for and if necessary pat dry with paper towel.
1 avocado, mashed 2 tbsp white miso 5–6 mins, then drain and refresh under In a wide bowl, combine wholemeal
¼ cup caramelised paste cold water and set aside. flour and sparkling water and mix well to
onion 2 tbsp extra-virgin Rinse quinoa well, then add quinoa and form a no-egg binder. Place breadcrumbs,
1 cup rocket leaves olive oil ¾ cup water to a small saucepan, cover and nutritional yeast, hemp seeds and almond
2 tbsp hemp seeds 2 tbsp maple syrup bring to the boil. Reduce heat and cook until meal on another plate, season with sea salt
water is absorbed, for approximately 8–10 and mix ingredients. Coat cauliflower pieces
Place eggplant slices on a plate, sprinkle mins, fluff and set aside to cool. generously in the wholemeal flour binder,
with sea salt and set aside for 10 mins. Once the salad is ready to be served, followed by the breadcrumb mix.
Wipe eggplant with paper towel to whisk ingredients for dressing together Heat a frying pan on medium heat, add
remove the liquid. then combine with salad ingredients in olive oil and cook about 6 mins each side.
Heat a large frying pan on medium heat, a bowl and toss to coat. Serve with broccoli quinoa salad.
add 1½ tbs extra-virgin olive oil and spread
around the pan. Place eggplant slices in
the pan and cook for about 3 mins each
side or until golden and tender. Set aside
covered to stay warm.
Add another 1 tbsp olive oil to pan, then
add tempeh slices and cook for 2 mins.
Photography Jacqueline Alwill

While cooking, smear miso marinade on

the side facing up, flip and cook another 2
mins on the other side.
Once cooked, build the burger: spread
avocado mash over the base of the bun, top
with avocado, caramelised onion, eggplant
slices and rocket and finish with tempeh.
Sprinkle with hemp seeds and add
herbs of choice.

wellbeing.com.au | 47
48 | wellbeing.com.au
Photography Getty Images
 Perseverance
n 1 continued effort to do or achieve something despite difficulties,
failure or opposition

“We will rise from the ashes and rebuild. We will create sanctuaries for wildlife
again,” says Rae Harvey, the co-founder of the not-for-profit Wild 2 Free kangaroo
sanctuary on the NSW South Coast. Wild 2 Free was set up to help the wildlife victims
of the South Coast fires. In the first three weeks of December 2020, the Wild 2 Free
team, armed with 5000kg of feed, water stations and a group of volunteers, were
rescuing badly burnt native animals and nursing them back to health. Then the
unthinkable happened: the fires took a turn for the worse and, at 4am on New Year’s
Eve, they destroyed the 345-hectare wildlife shelter. Harvey and her family got out
moments before their home was completely engulfed in flames. Devastatingly, many
of their precious kangaroos and wallabies were left behind and didn’t make it out
alive. The sadness and grief felt by Harvey and her family was unbearable, but she
knew she had to push on. Soon after, they found 27 hectares further north and began
rebuilding Wild 2 Free. To do this, they turned to the community. In a recent update
on their GoFundMe page, Harvey wrote, “In this ‘room’, this online ‘room’, you have
all arrived voluntarily to support me. It has been in my darkest moments that I have
returned here to read your words. They have made me feel not so alone.” Harvey’s
unwavering perseverance to providing care for her animals has gained traction all
over the world. As of February 2020, the Wild 2 Free GoFundMe campaign is at
$224,590 and the donations are still coming in. Harvey says, “It’s been a very tough
month personally, but it’s been worth it. I wouldn’t change a thing. I’m so thankful
for the surviving wildlife here and I’m thankful to all of you, who will help us rebuild
and be better than ever.” Spoken like a true warrior … a true wildlife warrior. You can
follow along at @wildtofree and wild2free.org.au.

wellbeing.com.au | 49
 health
DANCE
Dance your way
to wellbeing
Feeling sad, stiff or suppressed? Turn on some music, turn off
inhibitions and get into your groove.
H
ow does dancing make you
feel? Dance allows you to
express, connect, release,
remember and rejoice.
Dance is a silent, universal language
transcending age, era and culture. A baby
bobs to “baa baa black sheep”, a Sufi
spins in surrender, Indigenous Australians
commune through corroboree — all
dancing to the same eternal rhythm.
Are you moved by dance? Who could
forget the choreography highs of Ginger
and Fred, Singing in the Rain, Flashdance,
Fame, Footloose, Dirty Dancing, Saturday
Night Fever, West Side Story and La La
Land’s opening sequence?
Dance moves you because you’re made
to move. According to quantum physics,
everything is in perpetual motion. Electrons
in your body whirl around in an atomic dance,
creating the appearance of solid matter,
though you’re actually 99.9 per cent space.
Nature’s dance is pervasive as plants
sway, waves flow, flames dart, birds
soar and stars swirl. Dance creates
50 | wellbeing.com.au
Words CAROLINE ROBERTSON
harmonious communion with one’s
internal and external environment.
Though there are endless excuses not to
trip the light fantastic, everyone can enjoy
and evolve through dance.
Dr Disco
Mindful movement shifts your mental,
physical and spiritual state in powerfully
transformative ways. A 2016 study by the US
National Institutes of Health (NIH) found that
regular dancing is correlated with greater
physical, social and cognitive benefits.
Jason Gauci, director and principal
teacher at Sydney ballroom school 1 Step
Forward, has witnessed the wonders
of dance over decades. “It taps into
all sides of our humanity. It keeps one
fit through toning and cardiovascular
activity, you need to connect emotionally
with your partner, you’re constantly
using your mind to know what to do next
and to keep time, you’re connecting
and reading social cues while paying
attention to grooming, posture and pose.”
Studies support this as research found
that a weekly ballroom dance class can
decrease blood pressure and cholesterol,
improve balance, improve cardiovascular
health, increase lung capacity, strengthen
weight-bearing bones, slow bone loss,
strengthen muscles and lower risk of
obesity and type-2 diabetes. Dancing can
burn nearly 600 calories an hour. It seems
groove is in the heart according to an
Italian study which discovered subjects
with heart failure found waltzing improved
their endurance and breathing more than
controls on a treadmill or bike.
Gopali Nissen, Kuchipudi dancer, says,
“Since 12 I’ve suffered from spasmodic
dysphonia which makes speech strained.
Dance enabled me to express myself
without talking and I overcame fears to
perform in front of thousands. After years
of fatigue and brain fog my body became
very strong and my memory improved.”
Former professional ballerina Tonia
Kelly, who runs Inner Ballerina Adult Ballet
Classes says, “I had bow legs and it was
Photography Getty Images, Jason Gauci
 Nature’s dance is pervasive
as plants sway, waves flow,
flames dart, birds soar
and stars swirl.
Photography Getty Images

wellbeing.com.au | 51
 health
DANCE
suggested I practise ballet to correct them.
I learned to rotate my legs from the hips
and that corrected the problem. I now
have fabulous legs!” Kelly is amazed at the
benefits of ballet. “My students’ posture,
flexibility and mood improves, and they make
new friends who share the same interest.
I have some special needs girls who come to
my classes. Their co-ordination and spatial
awareness have improved dramatically.”
Dancers often notice increased
energy like Jasmine Oh, a 5 Elements
Dance facilitator. She says, “What initially
attracted me to dance as a child was the
freedom to move in a meditative flow state,
and what held me captive is the incredible
healing and recharging results. I transform
stagnant energy into activated expression.”
Diane Tatum, eurythmist, a faculty
member of Pacifica College of Eurythmy
and Kamaroi Rudolf Steiner School, feels
dance was a lifesaver after mental burnout.
“Doing eurythmy helped me recover
my qi because that’s what it’s made
for — enlivening and reconditioning the
organs of the body, through harmonious
movements.” Tatum uses therapeutic
eurythmy exercises regularly. “At school
recently a nine-year-old boy was on his way
to sick bay with a headache that was so
bad he had tears in his eyes. I showed him
what to do to make his headache go away.
Within 10 minutes he was smiling and on
his way back to class.”
Free your mind
Moving in the moment gives one a mini
break from daily stresses. Letting loose has
been shown to reduce stress, ease anxiety,
decrease depression and raise self-esteem.
Kelly finds that dancing is her shortcut
to bliss, saying that “Dancing makes me
happy. I dance in the kitchen, dance in the
52 | wellbeing.com.au
nude, bop to music in the car, dance with
my dogs. It uplifts my spirits.”
Nissen agrees. “Dance gives me an
endorphin rush that makes me happier
and more focused.” Similarly to Kelly and
Nissen, Oh also finds solace in dance.
She says, “Whenever I feel mentally
blocked, sad, frustrated, overwhelmed,
riddled with self-doubt dance helps me
overcome negative emotions. Dancing
is a way to experience a powerful high
without drugs and alcohol.”
It turns out that dance was the only
activity that improved both cardiovascular
fitness and reduced the risk of cognitive
impairments like dementia according to
a New England Journal of Medicine report
tracking adults for 21 years. A 2013
Psychology Today article also concluded
“frequent” freestyle dancing can reduce
dementia by up to 76 per cent.
Kelly noticed dance has boosted
her brain. “Dancers need to have quick
thinking and good memory skills.”
Whereas Kamaile finds that dance has
improved her cognitive function, saying
that “Co-ordination is everything, and
practice makes perfect.”
“It’s never too late to learn dance,” says
Nissen, who began Indian dance at age
32. Socrates learned to dance when he
was 70 because he felt he’d neglected an
important part of himself.
“Dance builds body confidence,”
Oh says. “Some of my students have
rematerialised their sensuality through
releasing trauma that may have been stuck
in the physical body.” Kelly has overcome
her shyness, declaring that “Dance has
given me a quiet confidence to face almost
any social situation.” Year 5 children have
blossomed under Gauci’s dancesport
lessons. “I have seen it give very shy,
withdrawn students the confidence to get
up in front of people and perform.”
Gives you wings
Dance can be a spiritual practice. As
dancer Isadora Duncan said, “Dance
is the movement of the universe
concentrated in an individual.”
Tatum explains, “Eurythmy has that
cosmic aspect to it, which is why it’s so
compelling to do — you feel like you’re
a being of pure soul and spirit, working on
and through your body. So when we reach
those states where we’re in the world of
the imagination, inspiration and intuition,
there’s something truly transcendent and
Photography Getty Images
 Letting loose has been shown
to reduce stress, ease anxiety,
decrease depression and
raise self-esteem.
divine about life. The technique in eurythmy
is akin to the flow of love: you have to
generate a steady stream of that juicy,
inner glowing warmth that flows from your
heart and into the space around you.”
Oh loves to teach the divine dimension
of dance, adding that “Reaching a dance-
inspired ecstatic state in free-flow dance
has deepened my connection to my inner
self and entirely transformed my spiritual
evolution. I experience dance as a meditative
state, where through breath, music and
movement I can achieve spiritual activation.”
Indigenous cultures use dance to tell
stories, heal, connect with spirits and
preserve ancestral traditions. Nissen
is following the steps of ancient India’s
temple dancers, as “Dancing makes me
feel like an instrument engaged in sharing
history through devotional stories.”
Social dance
Dancing unites rather than divides. Tatum
says, “I recently choreographed a Greek-
style dance for a group of fathers of
children at Kamaroi School for the spring
festival. What an uplifting experience for
the whole community to see these men
moving together with so much enjoyment
and mastery. Usually, when men move
together, it’s sports-based and competitive,
with winners and losers. When you’re
dancing, everyone’s a winner!”
Oh appreciates this. “At the end of the
class there’s nothing more beautiful than
a room of people genuinely connected
to each other.” Gauci has witnessed
relationships forged from dancing. “It’s
a unique experience seeing boys and
Photography Getty Images
girls who don’t want to dance with each
other because the opposite gender
apparently has “germs”. By week three,
they all have a partner and start feeling
comfortable together. Once I had to change
a partnership, thinking it wouldn’t be a big
deal. As soon as I moved them, they both
burst into tears. That was when I realised
that the bond shared through partner
dancing is much stronger than it seems.”
Dance opens opportunities to
connect with other dancers, to travel for
competitions or classes or to explore the
cultural origins of dances. Kamaile moved
from Sydney to Hawaii to further her
dance career, saying, “I’ve meet so many
people throughout the world, many are my
brothers and sisters now.”
Step up
Would you prefer partner, solo or group
dancing? Private or group classes?
Whether you want to bachata, boogie,
Charleston, conga, flamenco, foxtrot,
freestyle, hip-hop, hula, hustle, jive,
moonwalk, salsa, samba, tango, tap, waltz
or twist and shout … it simply takes one
step after another. Unsure what suits you?
Try watching different dance styles or
going for a trial class. If you like to dance
in the dark with nobody watching consider
No Lights No Lycra. With 75 locations
worldwide, 30,000 people enjoyed this
one-hour low-cost, low-light disco
phenomenon in 2018.
Want to encourage your tiny dancer?
Kamaile suggests, “Enrol your kids in
classes, let them try out different styles for
a few months and then they can make the
decision of what they really like.”
Nissen has always encouraged her
talented daughter to dance by dancing with
her. She says, “Dance with your kids! Teach
them the joy of movement. Show them great
dancers.” With this, Kelly agrees: “I think
the best way parents can encourage their
children to dance is to take them to live
ballet or musical theatre performances.”
Blame it on the boogie
Irrespective of their physical capacity
everyone can find a dance style to suit them.
“Dancers should know their bodies well,
know when to push their limits and always
be sensible.” Nissen finds the best way
to prevent and heal an injury is to “warm
up with gentle yoga or stretches. Build up
slowly. Once your body is accustomed, daily
practice is ideal.”
Kelly says, “Injury prevention and
strengthening through Pilates, yoga, gym
work and bodywork are great tools to stay
dancing fit.” It’s also helpful to get the
recommended footwear.
What the world needs now
Imagine if everyone danced regularly.
A Deakin University study of 1000 people
found that those who danced were
happier. Oh talks about the transformative
potential of dance, saying, “It’s time
people realised that dance is an avenue
to break free from suffering, to heal
and awaken us to who we really are as
individuals and collectively, and most of all
to celebrate the beauty and gift of life.”
Gauci believes the world would be
a better place if more people danced,
“Especially through partner dancing; you
have to truly hold people’s hands and let
them into your personal space. I teach
ballroom dancing for year 5 students and
started doing so just after the Cronulla
Riots in 2005, when cabinet minister
Sandra Nori promoted that traditional
values are needed for the kids to show
respect for each other through ballroom
dancing. The program started in the
Sutherland Shire where the problems
occurred and then grew exponentially to
hundreds of public schools around Sydney
and is still going very strong 15 years later.”
Gauci finds the euphoric effect of dance
is unforgettable. “I always think of the
Billy Elliot scene when they ask him how
dancing makes him feel, and he says it’s
like electricity going through his body.”
Caroline Robertson is a naturopath with
two left feet that won’t stop tapping. For
consultations or courses please visit
carolinerobertson.com.au
wellbeing.com.au | 53
 body
YOGA
Yoga for new
projects
Unleash your creativity, be inspired to start something new and learn how
yoga can give you the courage to keep going into the unknown.
Words RACHAEL COOPES Photography TESSA TRAN
I
n my career as a writer, actor and
yoga teacher, I’ve embarked on many
new projects. Each time, there is
a sense of excitement and terror.
I see it as a surge of energy and inspiration.
There’s nothing more exhilarating and
terrifying than the blank page, full of
possibilities. I believe this surge is
necessary in order to create anything in
life, just like plugging into a power source.
We need a great deal of prana to embark
on anything new such as a business,
relationship, health plan, renovation …
it all requires concentrated prana.
Prana is our life force. From the yogi’s
perspective, it runs through invisible
power lines called nadis throughout the
energetic body. Similar to the meridians of
Traditional Chinese Medicine, these little
pathways can’t be seen by the physical
eye, but according to the yoga physiology
they are very real and immensely
powerful. Nadis have a tendency to get
blocked, due to various mental, physical,
emotional and spiritual stressors — life’s
baggage if you will.
You arrive at a particular moment ready
to embark on something new, but you find
yourself stuck and bogged down by your
history, which manifests as blockages in the
energetic body. The practice of yoga allows
you to purify stuck channels so that life force
can flow and your creativity is freed. When
that happens, you can direct your precious
energy to wherever you want it to go.
In order to facilitate this process, you
need to clean out your closet. According
to Patanjali, saucha or purity is one of the
primary ethical practices a yogi should
engage in. Clearing all the clutter from your
physical, energetic and spiritual worlds can
provide a feeling of spaciousness. I think
of it as prepping a blank canvas — getting
everything in order so you can be free to
manifest. It’s generally easiest to start
with the gross and then move more subtle:
cleaning physical spaces like the home or
working stations, cleansing the physical
54 | wellbeing.com.au
body by eating clean, healthy food and
practising asana, then moving inwards to
purify the breath, mind and spirit through
meditation and pranayama practices.
Once space is cleared, there is more
clarity. This means it’s time to get very
clear about what you want to create,
which becomes your “intention”.
Your intention is a silent prayer,
reminding you of your purpose. This time
of pratyhara, or drawing the senses inward
to reflect, requires you to turn off all
distractions from the external world. Put
the phone on aeroplane mode, feed the
cat, occupy the kids, have a glass of water
and then … sit and reflect.
The practice of yoga allows
you to purify stuck channels
so that life force can flow and
your creativity is freed.
Where your attention goes, energy
flows. This is why connecting with
universal source and tapping into deep
wisdom allows you to create from a place
of freedom and abundance. According
to the yoga physiology the ajna chakra,
centred between the eyebrows, is the
seat of intuition. Concentrated focus on
this chakra, and drawing your energy
from here, allows you to access a surge
of inspiration and create from a source
greater than yourself. It’s how you plug into
the major electricity source.
Then it’s really up to you to take
conscious action and direct that energy
towards starting a project. Starting
anything new requires a great deal of
courage. Diving into the unknown is not
for the faint-hearted. That’s why so many
people stick to the old, tried and tested
paths, even when they don’t want to travel
them any more. But here’s the thing: when
you are connected to your deepest intuition
and when you are courageous in following
that, you will never, ever fail. It may not
turn out exactly as you wish it to, sure. But
whatever you gain in the process of starting
something new — the lessons we learn and
knowledge you gain — always outweighs
any other results. This is why the practice
of working hard with no attachment
to results is one of the most powerful
teachings you can take into a new venture.
Finding creativity
Gentle heart-openers keep us in the
parasympathetic nervous system while
fostering courage and open-heartedness.
Being in a parasympathetic state is linked
to our creativity. According to a study by
Richard Boyatzis, PhD, Distinguished
University Professor, “Research has shown
that people are more creative and better
at handling complex cognitive concepts
when the PNS [peripheral nervous system]
is activated.” In other words, if you want to
create something and have your problem-
solving brain on to resolve the inevitable
challenges that arise from doing so, you
don’t want to be in fight or flight mode. You
want to be cool as a cucumber.
When we connect to intuition and
universal consciousness, with a clear
intention, calm mind and no attachment to
results, we can stay very present, focusing
on the task at hand. Fear and overwhelm
dissolve with non-attachment. When we
place all of our very precious energy on that
action, we plug into the universal energy
source and become very powerful indeed.
This gives us the greatest chance
of embarking on any new project with
a “big bang”, and who knows what that can
produce? Perhaps a whole new universe.
Meditation practice
Choose a comfortable seat, sukhasana (legs
crossed) or virasana (kneeling in hero’s
pose) — something you can stay in for a few
moments. Even sitting on a chair is fine, if
it means you can have a period of stillness
while seated upright. The importance of
wellbeing.com.au | 55
 body
YOGA
Nadi shodhana
sitting with a tall spine lies in the ability
of prana to flow easily along the central
channel sushumna. The more length we
have in the spine, the more freely prana
can flow. Imagine there is a piece of string
on the crown of your head, lengthening the
spine without stiffening. Consciously relax
your face, jaw, throat and tongue. Watch
your breath, the quality of the air moving in
and out of the nostrils. Get curious about
how it feels. Is it warmer as it moves in, and
cooler as it moves out? Shift awareness
to the spine. Notice if anywhere along the
spine feels dull or tight, or if there are parts
that feel freer. On the inhale, visualise the
breath moving up this central channel, from
the base of the spine, up to the crown of the
head. On the exhale, watch the breath move
back down from crown of head to base of
spine. Inhale, breath moves from base of
spine to crown of head, exhale it travels
back down. The mind may wander, you
just notice it has done so and come back
to the breath. Continue this practice for
a minimum of five minutes.
Cow
56 | wellbeing.com.au
Pranayama
Nadi shodhana
The pranayama practice we are about to take
is called nadi shodhana — shodhana can be
translated as “to purify”, so we are literally
purifying these nadis, or energetic pathways,
by means of controlling the breath. It is often
called alternate nostril breathing.
To practise
In your seated position, sitting with a tall
spine, place the thumb of the right hand
next to the right nostril. Bend the fingers
slightly and place the index and middle
finger between the eyebrows at ajna chakra
or the third eye centre. This is the place of
deep wisdom, intuition and creative power.
It’s how we connect to source and plug in.
Can you feel the physical connection of
the fingers in that place? Shift awareness
a little deeper, internally to the third eye
centre. Rest the fourth and fifth finger
next to the left nostril. Take a deep inhale
through the nose, and exhale fully through
the mouth to empty the lungs. Block the
right nostril and slowly, evenly breathe in
through the left. Block the left nostril and
slowly exhale right. Slow and steady inhale
through the right, block right nostril and
exhale through the left. That is one full
round. Make sure the length of the inhales
and exhales are of equal ratio. It can help
to take a silent count of four on the inhale
and exhale to check if the lengths are even.
Inhale left for a count of four. Block left,
exhale right for a count of four. Inhale right
for four. Block right, exhale left for four.
Cat
Child’s pose
Continue for five more rounds, extending
the length of your breath if you can. If you
get lost, remember to swap over sides
when it’s time to exhale.
Asana
Child’s pose (balasana)
From kneeling, place the knees together
and press the buttocks back to the heels.
Reach the hands forward and lengthen
the side body and spine. Anchor the
buttocks firmly back onto heels or block.
On an inhale, keep the seat anchored but
come to fingertips and crawl the hands
forward, lengthening side waist and spine
a little more. On an exhale, place the
palms back down keeping length created.
Place the forehead on the earth or block
so the forehead is resting down. Feel the
connection of the third eye centre between
the eyebrows with the earth or block. Relax
the neck and allow the head to be heavy.
Focus your attention on the ajna chakra as
you take five conscious breaths.
Cat/cow (marjariasana)
On all fours, stack shoulders over wrists
and hips over knees. Ground down through
the knuckles and hug the outer arms in.
Slide shoulders away from the ears. On
an inhale breath, drop belly towards the
earth, shoulder blades down the back and
together and open the heart. On an exhale
press the earth away, dome the upper back
and tuck tail under feeling the naval draw
in. Repeat 5–10 times.
 body
YOGA

Melting heart

Melting heart (anahatasana) … the practice of working hard with no attachment

From all fours, keep hips above knees and
walk the hands forward until the space
to results is one of the most powerful teachings you
between the eyebrows, the ajna chakra, can take into a new venture.
connects with the earth or block. Again, feel
the connection of your seat of intuition. Allow
the head to be heavy and relax the neck. Lift
the navel to the spine to support the lower
back. Keep the arms active, pressing palms
down. Take five conscious breaths.

Sphinx (salamba bhujangasana)

Glide the body forward and place the
forearms down so the shoulders are above
elbows and the wrist are in line with elbows
and feet are hip-width apart. Press the backs
of the feet down, especially the pinkie toes.
Hug the outer hips in. Send the flesh of the
buttocks back towards the heels and hug
the naval towards the spine, away from the
earth. Pull on the earth with the forearms
sending the heart centre of the chest
forward. Slide shoulder blades down the
Sphinx
back. Keep chin parallel to the earth so the
neck is long. Take five conscious breaths.

Supine twist (supta matsyendrasana)

Lie on your back. Bend the knees and bring
them together. Stretch the arms out in a “T”
shape or cactus the arms. Drop the knees
slowly over to the left. To deepen, place the
left-hand outer edge of right thigh above the
knee. Let the legs be heavy. If you need to,
support the left thigh with a block so both
shoulder blades connect down with the
earth. Take five breaths. Inhale return the
knees to centre. Exhale drop them to the
other side and replicate how you modified.

As a mama, writer, Play School presenter and

yoga teacher, Rachael Coopes loves storytelling
and yoga philosophy. A certified 800-hour
Jivamukti teacher with more than 1000
hours of training and a decade of teaching,
she currently facilitates yoga teacher training
programs at BodyMindLife. She is eternally
Supine twist
grateful to all her teachers.

58 | wellbeing.com.au
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 health
MENOPAUSE
Busting the myths
around menopause
Shrouded in social discomfort, the perception of menopause is framed by our culture.
Understanding menopause better can help you create a more positive, empowered experience.
A
s menopause approaches,
it can bring with it the same
sense of the unknown felt at
puberty. What’s going to happen
to my body? Is what I’m experiencing
normal? If you’re feeling unsure about
what to expect, you’re not alone.
Given half the population journey through
this natural biological stage, surprisingly
little is known about it, remarks Dr Nicola
Gates, clinical neuropsychologist at Brain
and Mind Psychology, Sydney and author of
The Feel Good Guide to Menopause.
“Society’s always been uncomfortable
with women’s reproductive sexual
health,” Gates says, citing the furore over
60 | wellbeing.com.au
Words LINDA MOON
TV sanitary pad adverts. Menopause also
has the double-edged sword of being
associated with ageing.
The what and when
Simply defining menopause is confusing.
Technically speaking, it refers to the
permanent end of menstruation. Due to
the irregularity of a woman’s cycle in the
lead-up to this event, you’re considered to
have reached menopause retrospectively
12 months after your final period, explains
naturopath Ruth Trickey in Women,
Hormones and the Menstrual Cycle.
A whole lot more happens before
and after that! “Around our mid-40s,
a women’s oestrogen levels start to
gradually diminish to become that of
a man,” Gates explains. “Puberty is
the increase in sexual reproductive
hormones, menopause is the gradual
diminishment of them. You’re going from
a high dose to support fertility to this
low dose that supports normal body and
Photography Getty Images
brain function. All our body systems have
to adjust, and that’s why we get these
symptoms in menopause.”
Because menopause, perimenopause
and postmenopause are so arbitrary, Gates
prefers the term “menopause transition” to
encompass the entire time you’re impacted
with symptoms.

Fact or fiction: how true are
these common beliefs about
menopause?
Menopause starts around 50, and
symptoms go for one to two years
In Australia, the average age of menopause
is 51, Gates says. While menopause can
occur for some in their early 40s or late
50s, it’s most typical between 45 and 55.
For many women, menopause occurs
prematurely as the result of a medical
procedure or health issue.
Most women underestimate the length of
the menopause transition. Four years is the
average length; however, symptoms can last
much longer than previously thought — up
to 10 years or more, according to the British
Journal of Family Medicine.
The average age of menopause varies
between cultures. For example, Mayan
women have been reported to experience
menopause around 45 years of age.
My body no longer makes oestrogen
In menopause, your ovaries cease producing
oestrogen. However, your adrenal glands
continue to make the hormone, Gates says.
Fat tissue also produces some oestrogen.
But as your ovaries produce the lion’s share,
the levels drop significantly.
Hot flushes are the most common symptom
Yes, you got it. About 60 per cent of
Australian women experience hot flushes,
Gates says.
Di Wallace, a naturopath and natural
health and support service manager
at the Australian Menopause Centre,
says other common symptoms include
night sweats, poor sleep, headaches and
fluid retention. “The list of symptoms
is massive,” she says. “And poor sleep
exacerbates everything else.”
I’m going to gain weight
While not inevitable, weight gain is one of
the biggest complaints voiced by women
experiencing menopause, Wallace says.
“During menopause, metabolism changes
dramatically. Many menopausal women try
to flog themselves harder with exercise and
grow frustrated they’re not losing weight.
It’s not working because their body is going
through a shift.”
The bigger picture is that often there’s
a lot going on at this time, she says.
“Maybe, because they’re tired, they stop
exercising. They’re getting hot flushes,
cranky and exhausted, it’s a whole
encompassing experience, and for some
women it really rocks their world. They
may use the coping mechanisms, like
food and wine, that used to work.” On top
of that, women are also carrying more
weight than 10 years ago, she adds.
Menopause is a health disorder
In The Feel Good Guide To Menopause,
Gates reveals how historical domination
of the state, religion and medicine by
males has shaped the treatment of
menopause as a disease.
Because menopause coincides
with midlife, it’s a good prompt
to take stock of your physical
and emotional wellbeing and
start developing a lifestyle that
supports you to flourish.
When Australian university
researchers asked four focus groups
of women aged 40–64 years for their
opinion, they found most viewed
menopause as a natural progression.
They believed society’s view on
menopause and ageing to be mostly
negative, low-profile and in need of
change. Furthermore, they wanted
minimal interference in terms of
treatment, and favoured lifestyle
therapies such as yoga, exercise and
meditation. They also attributed much
of their stress to lifestyle factors.
Menopause equals declining health
Postmenopausal women do have an
increased risk of health issues, including
osteoporosis, stroke, cardiovascular
problems and diabetes, linked to loss
of the protective benefits provided by
oestrogen, Gates says.
Obscuring the issue is the natural ageing
process and the fact midlife women can
have a lot going on. “It’s easy to misattribute
things to menopause because it’s such
a big change in your life,” Gates says. “What
tends to happen is that other health issues
are often exacerbated by menopause.”
I’m getting dementia
Gates says women in menopause
commonly report cognitive difficulties,
like brain fog, memory and word-finding
problems. This can lead some to fear
they’re developing dementia.
“Oestrogen plays a role in memory and
brain metabolism,” she explains. “So brain
wellbeing.com.au | 61
 health
MENOPAUSE

While menopause
can occur for some
in their early 40s
or late 50s, it’s most
typical between
45 and 55.

The Melbourne Women’s Midlife Study [hormone replacement therapy] came

Learning from other cultures
Australian research (in BMC Women’s Health)
suggests culture has a stronger influence on
attitude to menopause than any other factor.
The researchers note that, “In the Arab world,
the word corresponding to the menopausal
and midlife period means ‘desperate age’,
implying a pessimistic outlook towards
menopause. Native American Indian women
do not have a single word for menopause and
the Japanese have no equivalent word for
the English phrase ‘hot flush’, which could
indicate the relative unimportance of the
symptoms or subject to daily discourse.”
They found that in most indigenous
cultures the menopause transition is mostly
seen as a positive experience with such
women considered wise, valuable members
within their communities.
fog is a common symptom experienced
by women when they don’t have their
normal hormone load. They can lose their
usual emotional equilibrium too, because
oestrogen and progesterone support
normal, healthy positive mood.” A research
review by Dr Gail Greendale and colleagues
suggests cognitive symptoms tend to
resolve themselves postmenopause.
Stress and fatigue also tax our mental
abilities and emotions. “Women of our
generation have a lot more on our plates
than those of previous generations,”
found dryness and painful sex the most
common sexual problems, with symptoms
ranging from none or mild to debilitating.
Vaginal dryness increased with age — from
4 per cent in early perimenopause to 47 per
cent three years later.
Your perspective on this depends on
yourself and your partner, your openness
to employing solutions like lubricants, and
cultural context. A survey by Yale Medical
School found women in Denmark, Sweden
and Norway felt much less impacted by
symptoms than their peers in the US, UK,
France and Canada. It’s hypothesised that
in more sexually open, feminist societies
these changes are seen as less of a drag.
Menopause equals ageing and
lost femininity
Negative cultural conditioning associated
with ageing can contribute to depression
in menopause. “You have to put it in
cultural context,” Gates says. “When HRT
out in the 60s the advertising campaign
basically told women they were crippled,
castrated and no longer attractive.”
Research shows women in healthy,
positive relationships report fewer issues
with menopause, Gates says. “Whereas if
you’ve got a partner who celebrates youth
and beauty, menopause obviously is a very
scary, challenging time.”
“Being 50-something isn’t old,” writes
Ruth Trickey in Women, Hormones and
the Menstrual Cycle, “but for all sorts of
complex reasons, women have somehow
confused ageing and menopause … it’s not
the energetic 50-year-old, it’s the 80-year-
old they visualise.”
Supporting change
Because menopause coincides with
midlife, it’s a good prompt to take stock of
your physical and emotional wellbeing and
start developing a lifestyle that supports
Photography Getty Images

Gates reminds us.

It’s all downhill for my sex life
On the upside, you can enjoy sex free of
the inconvenient monthlies and unwanted
pregnancy. On the downside, the decline
in reproductive hormones can cause
vaginal changes (like dryness) and low
libido that’s less fun.

62 | wellbeing.com.au
 we can’t
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but maybe
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comfortable

Every woman who goes through

ough menopause can experience different symptoms
symptoms, but mood swings,
VOHHSOHVVQHVVYDJLQDOGU\QHVVKRWʴXVKHVDQGHUUDWLFPHQVWUXDWLRQFDQFHUWDLQO\EHRQWKHDJHQGD
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 health
MENOPAUSE
you to flourish, Gates says. “Studies all
show a healthy lifestyle supports a healthy
transition through menopause. Underlying
health problems like obesity, a bad diet,
alcohol and cigarette use all exacerbate
problems,” she says. “Existing mental
health or relationship issues also make
it more difficult.”
Plant-based is a girl’s best friend
Cross-cultural research suggests those
who eat less dairy foods and meat suffer
fewer symptoms. A comparison of the
menopause experience of Mayan and
Greek women found three-quarters of the
Greek women suffered from hot flushes
and none of the Mayan women did. The
Mayan women consumed a diet rich in
corn, beans and vegetables. The Greek
women also enjoyed lots of plant foods,
but also regularly ate meat, fish and dairy.
Other studies suggest that Asian
women eating traditional diets (which
tend to be more plant-based, low-fat and
dairy-free) suffer fewer symptoms than
Westerners. Such differences erode when
Asian women take up the Western diet.
Support your liver
Wallace recommends supporting the
liver because of its role in metabolising
hormones. Reduce alcohol, too many
processed fats and other things that clog
up the liver, and enjoy more of a clean diet
rich in leafy greens and veg, she says. “It’s
reducing those loads.”
Cut the carbs
If weight gain is an issue, Wallace
recommends cutting refined, processed
carbs and sugars from your diet. “What
women used to eat and never have much
issue with, they can’t seem to do now,”
she says. “The body slows down and
drops a gear. Where you used to be able
to burn off all those calories, it can’t
do that now.” Especially avoid sugar at
night. “A sugar load at night hits the
bloodstream and feeds the problem of
insomnia,” she says.
64 | wellbeing.com.au
Exercise regularly
Exercise can kick-start the metabolism
and improve your mood, Wallace says. If
you’re exhausted, don’t flog yourself. “Look
at meditation or more holistic exercise
like yoga or dance, which is potentially
less strenuous, but still provides weight
resistance,” she suggests.
Crash out
With many menopausal women plagued by
sleep issues, this is the time to make your
bedtime environment as zzzz-promoting
as possible. Go for light-blocking curtains,
cool, comfy bed linen and layers you can
easily cast off, over thick, stuffy doonas.
Herbal help
Valerian tea can aid sleeping. Wallace also
suggests adrenal tonics, such as ginseng,
to nourish the adrenal system and support
energy levels.
A 2019 review of 19 clinical trials
(published in PLOS One) found Chinese
herbal medicine as effective as HRT at
reducing hot flushes. The study authors
attributed this to oestrogen-like qualities in
the herbs. Popular herbs in the preparations
included peony, dong quai, Bupleurum,
Scutellaria (skullcap) and Ziziphus.
A 2011 Swiss study found that fresh
sage reduced intense hot flushes in
participants by 50 per cent within four
weeks. Other herbs with touted benefits
include red clover and black cohosh.
Supplement
Supplementation can boost your system
if you have a deficiency, Wallace says.
For those having trouble with sleep
or nervous problems, she prescribes
gamma-Aminobutyric acid (GABA),
a neurotransmitter inhibitor with a calming
effect. Vitamin B in the morning can help
lift your energy levels.
Cut back, chill more
Women going through menopause often
need to reduce stimuli in their life. “They
need to do more relaxation, stress relief
and mindfulness that calms the body
down,” Wallace says. “We live in a society
that’s so busy. Contemplate changing
things that stress you or change your
attitude toward them.”
Cultivate self-compassion
A Victorian study (published 2015 in
the journal Maturitas) found that self-
compassion and feeling in control were
strong indicators of wellbeing in women
going through menopause. Gates
says, “Studies show women who view
menopause as a natural phase in life
understand it and have a positive view of it,
don’t experience it so bad.”
With people living longer, the average
woman today spends much of her life in
the postmenopause state. “Menopause
is a wonderful point in a woman’s life,”
Gates concludes. “You’re free of cycling
sexual hormones, being a sexual object
and mothering. Discover yourself and
blossom.” Enjoy!
Linda Moon is a freelance health, travel and
lifestyle writer and a qualified naturopath
based in Katoomba, NSW.
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 thinkers & doers
DAMON GAMEAU
Seeds of hope
In light of our climate crisis and off the back of Australia’s most aggressive bushfire
season, Damon Gameau is showing us how to join forces to combat global warming
while watering our own individual seeds of hope.
I
n the months since my interview
with award-winning actor-turned-
filmmaker Damon Gameau, our Land
Down Under has transitioned from
a sunburnt country to a burnt country.
Our most recent bushfire season, known
as Australia’s “black summer”, left our
country devastated. While writing this
feature at the turn of the new decade,
approximately 11.3 million hectares
had been destroyed, dozens of people
had lost their lives and almost 500
million animals had been killed.
According to Gameau, in light of the
aggressive effects of climate change,
we need to water seeds of hope just as
much as we need to take tangible action
to help prevent any further loss of lives,
biological diversity and natural habitats.
But what do saving the planet and this
Aussie film-maker have in common?
It all starts with one phrase: 2040.
From sugar to soil
While you might recognise Gameau’s
face from his acting roles in TV
series such as Underbelly and Love
My Way, the 43-year-old’s first foray
into film-making began in 2015 with
feature-documentary That Sugar
Film, which became the highest-
grossing Australian doco of all time in
Australasia and won the 2015 AACTA
Award for Best Documentary. Four
years later he released his second
feature-documentary, 2040, which
paints a hopeful picture of what the
world could look like if we implemented the
most effective environmental solutions that
already exist. He also penned two books on
sugar to tie in with his first film, That Sugar
Book and That Sugar Guide, as well as an
accompanying book to 2040 titled 2040:
A Handbook for the Regeneration.
Inspired by the overwhelm he felt by
the future that would be left for his young
daughter, Velvet, 2040 is an optimistic and
empowering guide to a greener future
by the year 2040 through regenerative
66 | wellbeing.com.au
Words ALLY MCMANUS
community projects. While reversing global
warming may have been a big influencing
factor on the film that took three years
to put together, 2040 is a far cry from the
“doom and gloom” narrative we all know
too well about global warming. Instead,
it is a hopeful story on regenerating
our soils, oceans, ecosystems and
communities. It’s hard not to feel inspired
to embrace a more sustainable lifestyle
when you see the humble director star in
the film with his family at their eco-friendly
home on NSW’s Northern Rivers.
The future of our next generation
The environmentalist married health coach,
writer, speaker and actress, Zoë Tuckwell-
Smith, in 2016. The couple are well and truly
aware of the dangers that loom for the next
generation in their family, but this didn’t
stop them from welcoming their second
child into the world in August last year.
“There are people right now, which
is really sad, that are not having kids or
they’re considering not having children.
I think the reason we did is because
I am hopeful and I do believe that
we can turn things around,” explains
Gameau. “But of equal importance
we have an opportunity to raise
a whole new generation of children
that fundamentally treat the planet
differently and understand their
interconnectedness within it, and
probably the most important thing
anyone can do in this whole story is
how we educate our kids.
“They’re born with that innate
understanding of their connection to
the natural world, and the wonder and
the magic of it, and I think it’s crucial
that parents let them retain that and
not let them disengage from it. If it’s
got meaning and value then they’ll fight
for it and they’ll want to protect it. But
if we disconnect them from it, it could
slip away very easily. So I actually often
say that one of the most important
things any parent can do is just keep
that wonder alive in their children of
how spectacular the natural world is.”
This form of education requires
parents to communicate a realistic
yet positive message about the future
of our planet. “It’s a tricky time to
Photography John Lamparski/WireImage
be a parent and to know how to
communicate the future to your children
— what kind of world they’re going to
inherit — I guess I just wasn’t willing to
accept that it was nothing but doom and
gloom and apocalyptic, which is all the
narrative we’ve got in the media. So that
really gives fuel, and a desire to research,
like any parent, to want to solve something
for your child and try and make sure they
have a better future when we’re gone.
“So that’s all this is, really. It’s just
a father’s — a parent’s — journey to get
 Damon Gameau and
DOP Hugh Miller
on location in
The Netherlands

“That’s all this is, really. It’s

just a father’s — a parent’s
— journey to get some
understanding about what
kind of world is possible that
goes against the narrative
we’re receiving.”
some understanding about what kind of
world is possible that goes against the
narrative we’re receiving,” he explains.
And the biggest surprise for him was
discovering just how many solutions
already exist. “I absolutely know we can
get through this now and I didn’t think that
three years ago. And whether we do is
now up to us, but I think it’s important in
a time where kids are feeling overwhelmed
and scared to know that we can do it. It is
possible,” he says optimistically. “And now
Photography Anna Kaplan, Hugh Miller

it’s up to us.”

Sustainable solutions for

Damon Gameau and decentralised
energy specialist Neel Tamhane
share a joke as villagers listen on
in Jote Shoudra, Bangladesh
the regeneration
“I think people are very keen to hear about
environmental solutions at the moment,” he
says, which isn’t surprising given the grand
scale of our global climate emergency. This
need for sustainable solutions is what took
Gameau to 14 different countries where he
interviewed hundreds of young children and
more than 100 scientists on the effects of

wellbeing.com.au | 67
 thinkers & doers
DAMON GAMEAU

“People won’t start the journey unless they know it’s possible first, and I categorically know that
it’s possible now and very hopeful that we will do it. Things are already moving at such a fast
pace. Whether that’s renewables or regenerative agriculture or seaweed, there’s real momentum
to build a better world for our kids, and it’s hard not to feel excited by that.”
climate change for the film. From improving gets to have that opportunity — and why he says. At this time Gameau undertook
the quality of food and soil and restoring wouldn’t we take that? It’s a historic moment a process of rediscovering who he was
habitats and ecosystems to embracing that generations to come will look back on beneath the surface. “It was just part of
cleaner energy and transport options, and be very jealous that they weren’t alive at undoing some of those patterns of behaviour
Gameau has put together an optimistic that time,” he laughs. and starting to operate in a very different
rather than dystopian guide to reversing “It’s not to say things aren’t going to way and letting go of some of those limiting
global warming. In addition to the film, there be tricky and we’ve got huge barriers to thoughts to my own wellness and just be
is also an outreach website (whatsyour2040. overcome,” he continues, “but people who I really was, and tap into my essence
com) so that everyone can implement their won’t start the journey unless they know and find my voice. And I think once you start
own “personalised action plan”. it’s possible first, and I categorically know doing that you get yourself out of the way.
Gameau’s understanding of the that it’s possible now and very hopeful You stop focusing on your own individual
emotional intricacies of the climate change that we will do it. Things are already achievements, or that stronger egoic part of
crisis has proven to be successful in moving at such a fast pace. Whether that’s your make-up, and you start tapping into a
inspiring people to embrace the movement, renewables or regenerative agriculture or larger part of you that sees everything more
of which hope is a crucial ingredient. “Any seaweed, there’s real momentum to build connected and wants to make a difference
psychology textbook will tell you now that a better world for our kids, and it’s hard not on a larger scale and not just to yourself.”
we really struggle if we don’t have hope to feel excited by that.” Gameau has learned that a big part of
— that’s when we give up. But if we have making an effective difference in the world
a possibility of a better outcome, that’s what Meeting people where they’re at is by letting go of the need to do things
Photography Christian Were

actually motivates us, that’s what keeps us
moving forward. We’re at an interesting point
where lots of people are losing hope, so it’s
very important that we have an intervention
on that at the right time and start filling
people’s hearts again with the possibility of
being part of a really exciting regenerative
movement that can fundamentally change
the course of history. Not every generation
Gameau’s relationship with Tuckwell-Smith,
who he has been with since 2009, has no
doubt played a pivotal role in his leadership
qualities today. “I guess I was telling
a different story of who I was and what my
role was in the world, and when I met her
I realised that wasn’t serving me as much
any more. It certainly wasn’t going to serve
a relationship that I was going to have,”
perfectly. “It is crucial. And any psychologist
I’ve spoken to about researching this
says it’s a sure-fire way to enact paralysis
in people … whereas if we just take the
intensity out of it — like I learned that with
That Sugar Film: I don’t think it helps when
you’re saying “quit sugar” or “it’s poison”
— that’s just setting people up for failure. If
you can just meet people where they’re at

68 | wellbeing.com.au

Photography Hugh Miller & Cumulus VFX, Shutterstock & Dane Scotcher
and acknowledge that we’re all hopelessly
flawed in so many ways, then let’s just try
and solve it as best we can,” he laughs.
This need for authenticity is something
Gameau highlights as a significant seed to
sow for our planet’s regeneration. “People
are desperate for authenticity right now.
We’re not getting it from our leaders. We’re
not getting it through our social networks.
It’s very rare that we’re getting just honesty,
and people are crying out for that. Because
it gives them permission to be authentic
as well … I think people find it refreshing
when you can just be truthful … We need to
be a lot kinder and admit that we’re deeply
flawed as human beings and no one is
morally pure. Whether you’re trying to help
the planet or you’re trying to be a social
justice warrior — whatever it is — no one
can do the right thing: it’s very hard. So the
more we can take off that pressure valve,
the better off we’re going to be.
“We’ve got an opportunity to change
lots of things. We’re getting feedback from
the planet. We’re also getting feedback
from how we’re behaving and interacting
Opposite page: Damon Gameau on
set in Melbourne (landscape)
Left: An autonomous electric ‘ride
share’ vehicle of the future travels
through the streets of Central London
Below left: Aerial of urban food
farms and gardens in a future shot of
Manhattan, New York
Bottom left: Damon, Zoe and their
daughter Velvet plant a tree in their
garden
in society, and I think lots of people are
ready to tell a new story on that and
fundamentally change that approach.”
Planting seeds of change in people’s minds
begins with meeting them where they’re at,
according to Gameau, which is a different
place for every person. “It’s very easy to take
the humanity out of this because you want
to take people and say, ‘Come on!’ but you
know more than they do that’s a recipe to
shut people down and have them retreat
and resent you even more, so I think there’s
room for everything. We certainly need the
climate strikes. I think they’re wonderful —
people do connect and gravitate to those
— but I think also people respond to a more
heartfelt approach. We just need that kind of
expression and communication storytelling
to run concurrently.”
A sustainable life
From Tuckwell-Smith swapping clothes with
her friends to the family buying a second-
hand electric car that is charged from the
solar panels on their roof, the Gameaus
try to tread as mindfully as possible on the
planet. “We do what we can,” he says.
“Our council’s really progressive, and
they pick up our food waste as well and turn
it into compost and give it to the farmers.
If we are eating meat, we eat it very rarely
and we know the farmers we buy from and
they use regenerative practices. So we know
they’re sequestering carbon in the soil and
they’re treating their animals very well.”
Gameau’s current carbon-reducing WIP
is his travel. “Releasing the film [2040] has
been really quite intense on my travel, but
we’ve got some programs in place that
we’re able to offset my travel, so I feel less
bad about that because I know I’m not
just travelling for the hell of it. It’s always
with a purpose, or to go and try and fire
people up and get them involved. But I’ve
started doing a lot more Skype and Zoom
conferences rather than me travelling all
the time.” He takes a deep breath before he
says, “You do your bit. You do whatever you
can. You stuff up in some areas and you do
well in other areas.”
Ally McManus, the editor of WellBeing Yoga
Experience and the founding editor of Being
magazine, is a freelance writer and editor in
magazine and book publishing. When she isn’t
working on copy or interviewing talent, she
is teaching and practising yoga on Victoria’s
Bellarine Peninsula.
wellbeing.com.au | 69

naturalmedicineweek.com.au
@naturalmedicineau @atmsnatmed
#naturalmedicineweek
Adam Tate
Medicine Traditions
All Disease Begins in the Stomach
Jing Healthcare, 212 Main St Lilydale, Victoria
Saturday 30th May 2–4pm
Cost: $40
www.medicinetraditions.com
For more: naturalmedicineweek.com.au/events
 Patricia Diaz
newLife centre for Women

Carla Wrenn
Peninsula Herbal Dispensary
 planet
SUSTAINABLE CERAMICS
Planet-saving pottery
We explore the sustainability of the ceramics industry to encourage
longevity of the craft and help further care for our planet.
T
he allure of pottery in the
Western world has been widely
due to its aesthetic appeal. But
beyond beautifully designed and
produced forms of art lies another layer of
intention — objects that are environmentally
friendly and socially responsible.
Ceramic art has many sustainable
traits. It is produced from natural materials
and handmade using traditional artisanal
methods requiring time and patience, with
the products standing the test of time. But
pottery also has a carbon footprint due to
the resources it consumes. There are many
ways to reduce the impact of pottery on
our planet without compromising on skill
or creativity through reclaiming, reusing
and recycling materials, along with other
environmentally friendly practices that
potters around the country are embracing.
What are “ceramic miles”?
Similar to the concept of “food miles” —
the distance food travels from where it is
grown to where it is purchased or consumed
— “ceramic miles” are the distance imported
and exported products travel to reach
their customer or artist. The more miles
attributed to any given ceramic, the less
sustainable and environmentally friendly
it is. You can reduce your ceramic carbon
footprint by relying less on imported
materials and products as well as sourcing
and selling locally.
72 | wellbeing.com.au
Words ALLY MCMANUS
An eco-friendly,
multipurpose space
Designing a multipurpose space was at
the core of Darren McGinn’s sustainable
vision when he created his pottery studio
and gallery-cum-café, StudioMade, in
Geelong’s leafy suburb of Newtown.
The artist, designer and educator, who
hails from rural Victoria, was surrounded
by clay as a child and felt deeply connected
with the natural world. “It was sort of in me
to create,” he explains as he unloads one of
his kilns. “I’ve made stuff my whole life,” he
continues, and has been making pottery for
almost 40 of those laps around the sun.
Sustainability is fundamental to
McGinn’s creative processes, which focus
on working with organic materials. The
friendly potter is a carpenter by trade
and rebuilt the space (café, gallery and
studio) using second-hand and reclaimed
materials. All coffees, including the flat
white that Molly (his daughter behind the
coffee machine) just made me, are served
in pots McGinn handcrafts himself. This
eschews any need for “ceramic mileage”
to source coffee cups for his café, and the
café’s coffee grounds are also recycled.
According to McGinn, who is
almost 60, the rise of environmental
consciousness in society is a reaction
against the Industrial Revolution. “This is
the rise of the maker. It’s a different era
to any other time in the craft.”
In terms of the ecological footprint
of his firing process, McGinn explains
that solar power is not an economically
viable option for him at the moment. To
help ameliorate this, McGinn ensures he
fires his kilns to maximum capacity. He
also sourced his kilns second-hand and
rebuilt them himself.
There are other eco-friendly practices
at his studio, too. Glazes are mostly made
from scratch and clay is reclaimed in
buckets beside each wheel in a process
McGinn likens to symbiosis: the interaction
between two different things located close
to each other and to the advantage of both.
Building sustainably from
the ground up
Moving down a generation, and perhaps
hearing McGinn’s call for the young
generation of makers to step up, 24-year-
old potter Jack Balfour is passionate about
creating handmade products using a blend
of beauty and function. He has been making
pots for seven years at his home studio in the
inner-east Melbourne suburb of Deepdene.
Balfour has always been conscious
of sustainability in his craft, having
undertaken a Bachelor of Industrial
Design (Honours) at Monash University,
Photography Getty Images
where he developed a research project
into reclaiming ceramic waste derived
from his studio. Starting off his career
with this level of environmental awareness
has shaped how the artist creates
his work from the backyard studio he
hand-built using recycled pallets and
repurposed timber from his property.
 Cracked, broken or chipped pottery is repaired using
lacquer mixed with gold to highlight the beauty of its
brokenness, rather than hide it.
Despite this eco-friendly mindset,
Balfour is hesitant to say ceramics is
a sustainable craft due to elements of
his practice like using gas to heat his
kiln. “The only thing that saves you is the
object you make lasts forever,” he explains.
Balfour likens this notion to “playing with
permanence”, an approach he has seen
other Melburnian potters also embrace. “It’s
the idea that what you make consumes a lot
of resources and contains a lot of embodied
energy, but if you can look after and care for
this object, it will be functional forever.”
Balfour acknowledges the carbon-
producing process of taking a fine-art
material from the earth, such as clay,
and then using gas or wood to fire it.
“There will always be a consumption of
resources — that’s an important part of
ceramics because you’re taking from
the earth to create — but there will be
Photography @saturate.studio
a stronger emphasis placed on solar
firing procedures and the reusing and
repurposing of previously used materials.”
Balfour is passionate about practising
sustainably as much as possible. In addition
to producing a fully recycled line of work, he
also collects rainwater to use in his studio
and is planning to use solar panel energy to
fire an electric kiln in the future.
Ceramics that purify
Jeff Sosower of Southern Cross Pottery
began working with clay when he was
at university in Atlanta, Georgia, in the
early ’70s. He established his business
in 1987 and, motivated by his wife who is
a registered nurse and very interested in
alternative medicine, he decided that pure
water would be an important avenue to
explore through clay. Sosower has been
making ceramic water purifiers ever since.
Ceramic miles and emissions released
in the firing process are inherent
environmental challenges in making
pottery. However, Sosower says, “We
generally source all materials locally. We
also have very thermally efficient kilns
which reduce our pollution level and fire
very quickly. We also have sediment traps
so that we are not polluting the water
system and we do manage to recycle all of
our clay and glazes.”
Of course, there is also the fact
that Sosower is producing sustainable
products. He says, “From an environmental
perspective our products go a very long
way to eliminating plastic bottles in
relation to our ceramic water purifiers and
eliminating paper and cardboard cups in
relation to our recyclable ceramic cups.”
Regenerating the earth, one
pot at a time
Working with nature, as opposed to
against it, is at the core of Renton
Bishopric and Clare Botfield’s philosophy
at Pottery for the Planet, a reusable
ceramic coffee cup company based in
Queensland on the Sunshine Coast.
“For us, sustainability in ceramics is
specifically focused on trying to eliminate
the waste of single-use products,” explains
Botfield. Working with a natural resource
like clay is one way to do this. “Clay is one
of the only raw materials on Earth that
is being created faster than humans are
using it. The use of clay is a sustainable
material choice,” she points out, also
highlighting a regenerative element of
working with the material. “When ceramic
pieces are no longer in use there is no
waste because they are simply made out of
earth and can easily be returned to earth
without causing pollution.”
Resourcefulness is key, adds Bishopric,
who is a second-generation potter. “Like
any industry there will be environmental
impacts when things are done on a large
scale, but the impact can be reduced by
super-efficient firing and loading of kilns,
utilising every bit of space in the kiln’s
chamber and producing high-quality work
that lasts for a long time if cared for.”
Distribution is one of their biggest
environmental challenges, as the team
are mindful of ceramic miles. “All our
wellbeing.com.au | 73
 planet
SUSTAINABLE CERAMICS
products get picked up by couriers and we
do consider how we can reduce those miles
each cup travels. One initiative we have put
into place is we have set up a second studio
in Margaret River, which employs a local
potter to take care of production for the
West Coast of Australia. We have also set up
a warehouse in Auckland, New Zealand, so
that we could send a large shipment of our
products by sea and have local distribution
there, minimising all those single-order
cups being sent by airfreight across the
Tasman,” explains Botfield. “The other thing
we have to consider as potters in an era
where most sales are coming via online
channels is packaging and how we can
safely transport our wares without the use
of plastic,” adds Bishopric.
Both McGinn and Balfour have
alluded to the fact that firing provides an
opportunity for potters to practise more
sustainably through solar power or wood
firing, which is something Bishopric
and Botfield are planning at their new
purpose-built studio in Noosa. “We are
hoping to get an electric kiln, which we
can run entirely on solar energy. We have
a big north-facing roof and it is the ideal
conditions in sunny Noosa for this to
work,” explains Bishopric.
“Wood firing is one of the most
environmentally friendly practices as far as
pottery goes and is a beautiful craft,” adds
Botfield. “Renton’s father has four wood-
fired kilns still in use on the family property
that Renton grew up firing on and still
enjoys using when he can … The beautiful
earthy pots that come out of each firing are
sought-after and very popular.”
Going back to traditional pottery
production is something a friend of the
couple, Angus McDiarmid, is embracing. The
potter digs his own clay by hand, throws his
pots on a kick wheel (meaning no electricity
is used) and wood-fires them. “Each piece
takes him such a long time to make. He is
the quintessence of sustainable ceramic
practice,” remarks Botfield.
Changing with the climate
Any story involving natural resources can’t
be without a discussion on climate change.
Steve Harrison is a wood-firer, teacher and
kiln designer based in Balmoral in the NSW
Southern Highlands. The potter in his late
60s has been practising sustainability from
the get-go. He even built Balfour’s kiln and
has no doubt influenced part of Balfour’s
environmentally friendly practices.
Harrison aims to be a completely “self-
sustainable” potter, and has worked “off
the grid” for more than a decade by using
solar panels to fire his electric kiln, as well
as using a wood-fired kiln he built himself.
“I wanted to fire my pots as cleanly as
possible, in an environmentally sensitive
way,” he writes on the website he runs with
his partner and fellow artist, Janine King.
74 | wellbeing.com.au
This sustainable approach began in
the ’70s when Harrison started growing
trees on his three hectares of land in
order to take carbon out of the air. “When
I eventually burned this timber to fire my
kilns, it didn’t introduce any new carbon
into the atmosphere. This was the best
approach to minimise my carbon footprint
at that time,” he explains.
Times have changed, though. Wood
firing isn’t as accessible now due to
additional fire bans throughout the year
as a result of the changes to our climate.
“In the last couple of years we have been
firing our work in the summer months of
fire bans using a new low-thermal-mass
electric kiln that I built from spare parts left
over from my kiln-building factory.
I designed and built a kiln that is fired using
our solar panels and backed up by our
Tesla Powerwall II battery,” he explains.
“I realised that I needed to find another way
to fire my work cleanly and efficiently into
this uncertain, carbon-constrained, globally
warmed future. The climate is changing, so
we must change with it.”
But Harrison’s sustainable practices
are not just something that cares for
the planet. They’re also something
that saved his life in the harrowing
bushfires that scorched our homeland
last summer. The potter was able to hide
inside a makeshift kiln he’d created out
of fireproof ceramic fibres as a raging
bushfire struck his property. While many
things can perish in the wake of a fire,
Harrison’s experience reminds us of the
impermanence of some materials such
as a kiln, and the ability for that object to
then preserve other items, like ceramics
and pots, to stand the test of time.
From broken to beautiful
Taking an imperfect approach not only to
the aesthetics but the lifespan of ceramics
is something explored in the Japanese
notions of wabi-sabi and kintsugi.
Wabi-sabi encourages an appreciation
of the old, lived-in and pre-loved elements
of pottery as they are qualities that add to
its charm. “Wabi” refers to the beauty found
in the asymmetry and unbalance in objects,
while “sabi” celebrates the grace of ageing
and the impermanence of life. Wabi-sabi
Sustainable pottery tips
Use a solar-powered or wood-fired kiln.
Pack and post your pots using post-
consumer waste.
Recycle clay to turn into more pots.
Recycle clay and glaze waste with
local companies to reuse as aggregate in
building materials.
Recycle ceramics by embracing wabi-sabi
and using practices like kintsugi.
Source local clays and minerals for glazes
to reduce “ceramic miles”.
Completely fill up your kiln before firing.
suggests that the most treasured ceramics
are cracked or even incomplete, and an
example of putting wabi-sabi to practice in
pottery is through the art of kintsugi.
Kintsugi, which hails from the Zen
Buddhist ideals of wabi-sabi and dates
back to 16th century Japan, translates
to “golden joinery”. Cracked, broken or
chipped pottery is repaired using lacquer
mixed with gold to highlight the beauty of
its brokenness, rather than hide it.
“It is up to potters to educate the
consumer on the value of handmade
products,” explains Botfield. “This can
be a challenge when pieces don’t always
turn out exactly the same as one another,”
she explains, which is, in essence, an
example of wabi-sabi. “We must change
people’s mindset so that uniqueness and
individuality are appreciated more than
the ‘mass-produced’ look.”
McGinn suggests that “the gift of
pottery is in the experience” — being able
to handcraft an object with an armour of
permanence that we, as humans, could
never arm ourselves with. While some
tangible items can perish in the wake of
firing, which many people experienced
during our last bushfire season, there will
Photography @saturate.studio
always be objects, like ceramics, that will
last forever.
Ally McManus, the editor of WellBeing Yoga
Experience and the founding editor of Being, is
a freelance writer and editor in magazine and
book publishing. When she isn’t working on
copy or interviewing talent, she is teaching and
practising yoga on Victoria’s Bellarine Peninsula.
Let the Rosicrucians help you find your deeper Self
In the depths of your being resides your deeper Self,
an aspect of your being which breathes in calm
reflection the very rhythm of the universe. It is in
touch with all things and communicates with all that
matters for life on Earth. It seeks to instruct and guide
its human ward how to live a good life, and does so
with care for its wellbeing, and above all, with love and
compassion for all expressions of life.
Your Self knows why you are here and what you are
meant to accomplish in this incarnation. It knows what
your chances are of attaining the goals you have set for
yourself, and whether they are beyond your reach or fully
attainable. And it assists you to reach the attainable
goals with care and attention to the minutest details.
This deeper Self is called by Rosicrucians, the ‘Inner
Master’, for it has in abundance, qualities of refinement,
high purpose and spiritual maturity we would expect only
of the most accomplished of humans.
The Rosicrucian teachings train you how to
access this high level of achievement and embark
upon the definitive, true direction of your life simply
by learning how to contact and regularly commune
with your deeper Self.
To find out more about the Rosicrucian Order and
how it can help you to achieve your most Mastery
of Life
treasured goals, visit www.amorc.org.au
or ask for a free copy of The Mastery of
Life, by phoning 1300 88 11 35 or email
mastery@amorc.org.au
THE ROSICRUCIAN ORDER
THE ROSICRUCIAN ORDER
 special report
BAD BREATH, FLATULENCE AND MORE
Treating the
unmentionables
Conditions like bad breath, body odour, flatulence, dandruff and thrush can be difficult
to talk about but they are simply signs of imbalance, and like any other health condition
they need to be treated. In this comprehensive report we dive into the causes of these
unmentionables and the natural measures you can use to heal them.
M
ost people have had to deal
with an embarrassing health
issue at some stage of their
life, and have unfortunately
felt too self-conscious to ask for help.
These conditions are usually an indication
of some underlying health issue and can
usually be treated effectively with natural
medicines and a change in diet. In this
article we delve into five common health
complaints we often don’t like to discuss
— bad breath, body odour, flatulence,
dandruff and thrush — and we show you
how to treat them naturally with healing
foods, herbs and nutritional supplements.
Bad breath
Chronic bad breath, also known as halitosis
or oral malodour, can be a very unpleasant
and embarrassing condition. Some people
with bad breath are not even aware
that they have a problem. Bad breath is
commonly caused by bacteria found in the
mouth that let off smelly volatile sulphur
compounds. These bacteria are naturally
present on the back of the tongue, on gums
and teeth and in the throat.
Bad breath is commonly caused by poor
oral hygiene. A build-up of plaque on teeth,
gum disease, gingivitis and an abscess are
common causes of bad breath. Consuming
particular foods, coffee and alcohol can
also cause your breath to smell, but this is
usually only temporary. People who breathe
through their mouth, and those with
a postnasal drip or oral thrush can suffer
from halitosis. Smoking, extreme dieting
and certain health conditions such as
heartburn, diabetes mellitus or liver disease
are also associated with bad breath.
To cure bad breath you need to treat
the root of the problem, not just reach for
a temporary solution like mouthwash or
chewing gum. Commercial mouthwashes
76 | wellbeing.com.au
SPECIAL REPORT
Words LISA GUY
contain chemicals and alcohol which have
been reported to be associated with an
increased the risk of oral cancer.
Good oral care
The first line of defence against bad
breath is good oral hygiene. It’s important
to brush and floss at least twice a day
to make sure there’s no leftover food
particles stuck in between your teeth
and gums. Regular check-ups with your
dentist are also essential to identify any
cavities or gum disease.
Dehydration and
having a dry mouth
can also contribute to
bad breath.
The back of the tongue is a breeding
ground for bacteria and a common cause
of bad breath. This is why it is a good idea
to clean your tongue whenever you brush
your teeth to help remove any bacteria and
decaying food debris. While cleaning your
tongue with your toothbrush is effective,
using a tongue scraper can be even better.
Using a tongue cleaner can reduce volatile
sulphur compounds on the tongue by 75
per cent, compared to using a toothbrush
which reduces them by 45 per cent.
Most people find that their breath is
worst in the morning due to our mouth being
exposed to less oxygen during the night. This
allows anaerobic bacteria in the mouth to
flourish and start producing foul-smelling
odours and typical “morning breath”.
Oral thrush
A thin white coating on the tongue is
considered perfectly normal and healthy. If
the coating is thick though, this is usually
a sign that you have oral thrush. This
is a type of yeast infection of the mouth
that can cause bad breath. If you suspect
thrush to be the cause of your bad breath,
following the dietary and herbal advice in
the thrush section of this article will help
treat your yeast infection, and in turn help
solve your bad breath problem.
Foods to avoid
Certain foods including onions, garlic, fish,
meat and strong cheeses can contribute
to temporary bad breath. A diet high in
sugary foods, confectionery that sticks
to your teeth, and sugary drinks and soft
drinks will increase the chances of tooth
decay and gum disease and will therefore
increase the likelihood of bad breath.
Dehydration and having a dry mouth can
also contribute to bad breath. You produce
less saliva when you are dehydrated. We
need saliva to fight bacteria in the mouth
and to wash away food particles that get
stuck to teeth and feed bacteria in the
mouth. Staying well hydrated by drinking
at least two litres of water daily will help
combat bad breath. Drinking lemon juice
in water can also be beneficial, due to
lemon’s antimicrobial action.
Herbs and natural mouthwashes
Chlorophyll, the green pigment naturally
found in plants, acts as an antibacterial and
deodoriser that can help fight bad breath.
Rich sources of chlorophyll include alfalfa,
barley, wheatgrass, spirulina, chlorella and
parsley. Try taking a teaspoon of chlorophyll
powder in some water after each meal.
Chewing on dill seeds, fresh mint,
rosemary, peppermint, basil, sage,
coriander or parsley will also help freshen
Photography Getty Images
the breath. Cinnamon essential oils have
been found to be particularly effective for
reducing sulphur compounds in the mouth.
Aniseed is an old traditional folk remedy
for bad breath. Try adding four aniseeds to
a cup of boiling water and let it steep for
five to 10 minutes. Let it cool and then use
it as a mouthwash a few times a day.
wellbeing.com.au | 77
 special report
BAD BREATH, FLATULENCE AND MORE
Drinking green tea can also be
beneficial for reducing halitosis. Tea
polyphenols have antimicrobial and
deodorant effects which have been found to
be useful for treating bad breath.
Oil pulling
Oil pulling is another good way to combat
bad breath. Oil pulling is an old Indian folk
remedy that has been used for thousands
of years to improve the health of your
mouth, gums and teeth. By simply swishing
a tablespoon of oil around in your mouth
for 10 to 15 minutes a day you can help
remove harmful bacteria from the mouth
that can build up and lead to gum disease,
gingivitis, tooth decay and bad breath.
Studies have shown that regular oil pulling
can reduce bad breath and gingivitis. Any
oil can be used such as coconut oil and
sesame oil. Coconut oil has the added
benefit of containing lauric and caprylic
acids which have antimicrobial properties.
After you’ve finished brush your teeth.
When you’re having a shower is a good
time to try this.
Flatulence
Flatulence (or wind or gas) is totally normal
— everyone experiences it. Flatulence is
caused by the build-up of gases in the
digestive system which are produced during
digestion of foods eaten. The gas travels
through the intestines and out of the colon.
If the gas gets trapped along the way, it can
build up and cause pain and bloating (or
abdominal distention). Most people don’t
even realise they’ve passed wind because
it’s usually silent and odourless. Flatulence
can be caused by eating a wholesome
diet rich in high-fibre foods, legumes and
brassicas. However, if you’re experiencing
excessive amounts of flatulence this is
a sign that you may have an underlying
digestive issue (poor digestion, constipation,
leaky gut, irritable bowel syndrome (IBS),
coeliac disease or Crohn’s disease),
a food intolerance, or changes in your gut
78 | wellbeing.com.au
microbiome (dysbiosis, thrush or small
intestinal bacterial overgrowth (SIBO)).
Poor digestion
Low stomach acids and reduced production
of digestive enzymes are common causes of
poor digestion and flatulence. If your body is
not producing adequate amounts of digestive
acids and enzymes, any foods eaten will sit
in the stomach for too long and ferment. This
will result in more gases being produced
that will build up and cause bloating, burping
and excess flatulence. Smelly flatulence is
usually caused by the bacteria in the colon
fermenting unabsorbed food particles.
One simple way to improve digestion
and excessive flatulence is to include bitter
foods in the diet. Bitters aid digestion by
improving the breakdown of foods and
increasing the absorption of their nutrients.
The bitter taste on your tongue sends
a signal to your stomach to get ready for
food, which stimulates the secretion of
digestive juices and enzymes. Bitter foods
that can be added to the diet include
lemon juice, grapefruit and bitter lettuce
(including endives, rocket, kale, mustard
Carminative herbs
such as peppermint,
anise, cinnamon, lemon
balm, fennel, ginger and
chamomile have been
used traditionally by
herbalists to alleviate
digestive complaints and
excess flatulence.
and dandelion greens). Fresh lemon juice
in water first thing of a morning is a great
way to kick-start your digestion for the
day. Having one tablespoon of apple-cider
vinegar in a little water 15 minutes before
a meal can also help improve digestion and
reduce flatulence and bloating. Naturopaths
and herbalists recommend taking digestive
herbs such as gentian, globe artichoke,
dandelion root or Swedish bitters to help
boost digestion. Taking digestive enzymes
before a meal will also help improve the
digestion of foods and will help reduce
excess wind. Roasted chicory root is a bitter
beverage and a caffeine-free alternative to
coffee that stimulates digestion. Chicory
also acts as a prebiotic that helps promote
the growth of “friendly” bacteria in the gut.
Good digestion and health also rely on
the production of adequate amounts of
digestive enzymes. The pancreas makes
digestive enzymes (proteases, amylase
and lipase) when foods are eaten, that help
digest proteins, carbohydrates and fats. The
easiest way to increase enzyme production
is to take a broad-spectrum digestive
enzyme supplement 15 minutes before each
main meal. We can also top up our enzyme
supply by eating fresh raw foods like sprouts,
fruits and vegetables. Raw sprouts are one
of the best sources of living enzymes.
Constipation can also cause excess
wind and pain. When you’re constipated
gas can get trapped in the intestines which
Photography Getty Images
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 special report
BAD BREATH, FLATULENCE AND MORE
builds up and causes pain and bloating.
Food also sits for an extended time in
the bowel and is therefore fermented for
longer, which increases the production of
gases. Improving digestion by including
bitters in the diet, drinking plenty of water
and including adequate amounts of fibre
in the diet will help prevent constipation,
bloating and flatulence.
Gut health and bacteria
Tummy troubles such as bloating and
excessive wind are also common symptoms
of dysbiosis. This is a condition where the
balance of “good” and “bad” intestinal
bacteria is out of kilter, which can allow
“bad” bacteria like yeasts (such as candida)
to flourish. Eating fermented foods
including yoghurt, kefir, miso and fermented
vegetables regularly will help promote
a healthy balance of bacteria in your gut.
Taking a good-quality broad-spectrum
probiotic supplement is also useful.
Bowel bacteria play a major role in
our digestive health. To ensure these
good bacteria thrive in the bowel you
need to feed them “prebiotic” foods
such as bananas, soybeans, whole oats,
wheat, barley, garlic, linseeds, legumes,
tomatoes, Jerusalem artichokes and green
vegetables. Yacón is a South American
herb that also has prebiotic properties.
Yacón powder can be used as a healthy,
low-GI alternative to sugar.
Windy brassicas and legumes
Some people find that brassica vegetables
like cabbage, broccoli, cauliflower and
Brussels sprouts cause wind. Brassicas
contain sulphur compounds that are
extremely important for good health, but they
can contribute to smellier wind. If you are
eating a lot of brassicas, particularly raw, and
excess flatulence is a problem, you may want
80 | wellbeing.com.au
to reduce them slightly. Cooking brassicas
can make them less gas-producing.
Legumes contain polysaccharides,
a type of carbohydrate that is fermented
easily in the gut by the gut microbiome.
Soaking legumes overnight and then
cooking them in fresh water with a strip
of kombu seaweed will help make them
easier to digest and less wind-forming.
You will find that if you work towards
improving your digestion you will be able to
tolerate and digest brassica vegetables and
legumes much more easily.
One simple way to
improve digestion and
excessive flatulence is
to include bitter foods
in the diet.
Drinking carbonated drinks regularly
and eating heavy, fried and processed foods
can also cause excess flatulence.
Herbs for flatulence
Carminative herbs such as peppermint,
anise, cinnamon, lemon balm, fennel,
ginger and camomile have been used
traditionally by herbalists to alleviate
digestive complaints and excess flatulence.
These herbs contain volatile oils that ease
flatulence and relieve cramping by helping
expel gas from the intestines. They can
be consumed as a tea, herbal tincture or
extract or included in meals.
Food intolerances
For those who are lactose-intolerant, feeling
bloated and windy after eating dairy foods is
a common thing. People who are lactose-
intolerant don’t produce enough lactase,
which is the enzyme that breaks down milk
sugars (lactose). There are lots of lactose-
free dairy alternatives available these days,
including soy, rice, almond, quinoa, hemp,
coconut and oat milks. Always choose
organic soy products that are not made
from genetically modified soybeans.
People with wheat or gluten intolerances
will also experience these uncomfortable
symptoms after consuming products
containing wheat, rye or barley, and some
people have issues with oats. Opt for gluten-
free grains like millet, amaranth, brown rice,
buckwheat, quinoa and gluten-free oats that
have been processed in a gluten-free mill.
Foods that contain FODMAPs
(fermentable oligosaccharides,
disaccharides, monosaccharides and polyols)
can cause flatulence and bloating in certain
people as they’re easily fermented and
Photography Getty Images
sometimes difficult to digest and absorb.
FODMAP foods include garlic, wheat, dairy,
legumes, onions and stone fruit.
Doing an elimination diet for two
weeks is recommended if you’re having
trouble identifying what foods are causing
your issues. Take out all of the common
offenders for a week, then reintroduce
them into your diet one day at a time. Take
note of any digestive complaints and excess
wind after eating any of these foods.
Mindful eating
If you eat too fast, gulp drinks down quickly
and don’t chew your food properly you
could be swallowing air, which can lead to
excess flatulence (and belching). If you’re
feeling overly stressed this too can lead to
poor digestion. The production of stomach
acids can decline when we’re stressed.
You should always sit down to eat
when you’re feeling calm and relaxed. If
you’re stressed and eating on the go your
digestion will slow down, which can result
in digestive complaints like bloating, wind
and indigestion. An important part of
healthy digestion which is often overlooked
is the importance of chewing your food
properly. Digestion actually starts in your
mouth. Chewing physically breaks down
food and mixes it with saliva, which begins
the process of carbohydrate digestion.
Chewing also signals to the rest of your
digestive tract to get ready for food.
Dandruff
Dandruff is an annoying and sometimes
embarrassing condition that affects
the scalp. Dandruff is a result of an
overproduction of skin cells on the scalp,
which leads to excessive shedding of flaky
skin and sometimes itching.
There are different types of dandruff, but
the most common type is due to a sensitivity
to yeast that naturally lives on the scalp, and
which causes irritation of the skin and an
increased turnover of scalp cells and sebum
(skin oil). Dandruff normally only affects
the scalp; however, a more severe type of
dandruff called seborrhoeic dermatitis can
also affect the inside of the ears, eyelids
and eyebrows. Babies can also develop this
condition, which is called cradle cap.
Dryness of the scalp, nutritional
deficiencies and using shampoo and hair
products with harsh chemicals can all
contribute to dandruff. Dandruff is usually
worse in winter when the air is drier and
usually improves during summer. Dandruff
can also be triggered when you’re run-
down and during times of stress. Washing
your hair too frequently or not often enough
can also cause dandruff. When the scalp
is excessively dry sebum glands in the
scalp start producing more oil to combat
the dryness. The excess oil sticks flakes
of dead skin together, resulting in larger,
more noticeable, greasy yellow skin flakes
in your hair and falling on your clothes.
Natural solutions
Dandruff shampoos aren’t the solution
— they contain chemicals that disrupt
the scalp’s delicate balance of oil and
water, which ends up irritating the scalp
and worsening the health of your scalp.
Dandruff shampoos might control the
symptoms but they don’t address the
underlying cause of your flaky scalp.
A natural approach is best when treating
dandruff. Try making your own dandruff hair
and scalp oil using antifungal ingredients.
Coconut oil has anti-dandruff properties.
It contains medium-chain fatty acids (lauric
and capric acid) that have an antifungal
and antimicrobial action. Olive oil is also
a lovely nourishing oil for the scalp and can
be beneficial for treating dandruff. Apply
coconut or olive oil to the scalp and leave it
for one or two hours, then rinse your hair
with diluted apple-cider vinegar (ACV) to
remove any excess oil. Use a mixture of
50 per cent ACV and 50 per cent water. Do
this twice a week until you start noticing an
improvement and then reduce it to once
a week. Olive and coconut oil also make an
excellent hydrating treatment for your hair.
ACV also has antifungal properties and
is useful for combating dandruff. Apply
diluted ACV to your hair and scalp and leave
it in for three minutes, then wash your hair
with a natural shampoo. Anyone with really
sensitive skin should be careful using ACV.
Make sure you always dilute it before putting
it on your skin: there have been reports of
full-strength ACV causing irritations and
burns due to its acetic acid content.
Antifungal essential oils like lavender,
wintergreen, cypress, oregano, evergreen
blend, thyme, lemongrass and tea tree
are also beneficial for treating dandruff.
Add 20 to 30 drops of essential oil
to 100mL of oil. Never put undiluted
essential oils on your skin.
Nutrients for a healthy scalp
Eating wholesome foods rich in skin-
nourishing nutrients such as omega-3
essential fatty acids, zinc and vitamins A and
C will improve the health of your scalp and
help prevent scalp dryness and dandruff.
Include a good variety of fresh fruits and
vegetables (especially orange-coloured
produce, berries and citrus fruits), whole
grains, raw nuts and seeds (walnuts, chia
seeds, almonds, pepitas, linseeds and hemp
seeds) and oily fish (wild Atlantic salmon
and sardines) in the diet. Supplementing
with a good-quality fish oil rich in omega-3
fats or cod liver oil rich in omega-3 fats and
vitamin A is also beneficial for improving
scalp health and preventing dandruff.
For a healthy well-hydrated scalp
remember to drink at least two litres of
water each day. Following the guidelines in
this article for thrush, including reducing
refined sugars, limiting processed foods
and increasing probiotic-rich foods, will
help reduce yeast overgrowth on the scalp
that contributes to dandruff.
Body odour
Body odour (bromhidrosis or BO) is an
unpleasant smell that your body can make
when bacteria on the surface of the skin
interact with sweat produced by your skin
glands (eccrine, sebaceous and apocrine
glands). Sweat is usually odourless; it’s
only when these bacteria break sweat
down into acids that it starts to smell.
Feet and areas covered with hair like
the armpits, groin, between the legs, chest
and back of neck tend to have more sweat-
producing glands. These areas are dark,
moist and warm too, which is the perfect
environment for bacteria to thrive. The
apocrine glands, our scent glands, are
responsible for most body odour, as they
produce sweat that’s high in proteins that
bacteria can break down easily.
Puberty is usually when body odour
becomes apparent. People who are obese
or have certain medical conditions like
diabetes or hyperhidrosis (where you sweat
excessively) are more prone to having body
wellbeing.com.au | 81
 special report
BAD BREATH, FLATULENCE AND MORE
Coconut oil has anti-dandruff properties. It contains medium-
chain fatty acids (lauric and capric acid) that have an
antifungal and antimicrobial action.
odour. Diet and certain medications can
also influence body odour.
Stress can also play a part. When your
stressed apocrine glands are stimulated,
they produce a milky type of sweat that’s
higher in protein and fat, which bacteria love.
This results in a smellier odour, compared
to sweat produced by eccrine glands during
exercise or when you’re outside in the heat,
which is watery and rich in electrolytes.
There are a lot of natural measures you
can take to help reduce body odour without
having to use health-damaging deodorants
and antiperspirants.
Natural antibacterial washes
Make sure you’re showering daily and use
a natural antibacterial body wash made
with antibacterial essential oils like tea
tree, lemongrass, patchouli or eucalyptus
oil to help reduce odour-producing bacteria
on your body. Bacteria can build up in
dead skin on the body, so using a loofah or
natural body scrub is also beneficial.
It is important to dry yourself off well
after a shower, especially between the
toes and legs. Bacteria love damp skin.
Activated charcoal has detoxifying,
antibacterial and deodorising properties.
You can find activated charcoal in a variety
of products including natural deodorants,
soaps, body washes and toothpaste.
Using activated charcoal on your skin will
help remove any impurities and can help
reduce body odour.
Natural deodorants
Apply a natural aluminium-free deodorant
that contains essential oils that can help
fight bacteria including tea tree, eucalyptus,
sage, coriander, lavender and rosemary.
Avoid commercial deodorants that
contain chemicals and aluminium.
Chemicals and aluminium in deodorants
are absorbed through the skin and can
travel to your lymph nodes. Some studies
have linked aluminium to damaged DNA
and breast cancer, so err on the side of
caution and use a natural alternative.
Also steer clear of antiperspirants that
block the sweat glands under your arms.
If you stop the body from sweating you are
actually blocking the body’s natural way of
detoxifying. Sweating is one of the ways our
body removes toxins from the body.
The most effective natural deodorant
that far outperforms any commercial
deodorant is baking soda. People often
put baking soda in their fridges to remove
any nasty odours; well, the same applies
when you put it under your arms. Baking
soda is a fantastic body odour buster.
Simply dust some baking soda under
your arms after a shower. Fill a small jar
with baking soda and apply it with a small
82 | wellbeing.com.au
cotton pad. Make sure you dry under your
arms thoroughly first. You could also try
making a deodorant balm using half a
cup of baking soda, half a cup of coconut
oil and around 20 drops of your choice of
essential oils such as lavender, lemon,
sage, bergamot, rosemary, cypress, tea
tree and eucalyptus. Mix all the ingredients
together in a glass jar then apply under
the arms twice a day. Make sure the balm
is dry before putting on a shirt.
ACV can also make a great natural
deodorant. It helps balance out the pH of
your skin and can help eliminate odour-
causing bacteria. Simply dab some diluted
ACV under your arms before a shower.
The vinegar smell will quickly evaporate.
Witch hazel also helps lower the pH of the
skin making it more difficult for bacteria to
grow. Dab or spray witch hazel under your
arms after a shower. Try making a tea tree
spray with four drops of tea tree essential
oil with quarter of a cup of water. Another
way to reduce bacteria and the pH of your
skin is by making up a lemon and baking
soda paste and applying it under your arms
before a shower. Don’t use these natural
deodorisers if you’ve just shaved under
your arms as they may sting.
Wearing clothes made of natural fibres
like silk, cotton and wool will also help
reduce body odour. Natural fibres allow
the skin to breath and allow more sweat
to be evaporated.
Foods to avoid
Body odour can be influenced by your
diet. Certain foods contain volatile
organic compounds that can produce
unpleasant-smelling sweat.
Alcohol is metabolised in the body into
acetate and acetic acid which is secreted
into your sweat. When the acidic sweat is
broken down by skin bacteria it produces
a stinky scent.
Brassica vegies (cabbage, broccoli,
cauliflower and Brussels sprouts),
garlic, onions and eggs contain sulphur
compounds that smell like rotten eggs. If
you’re eating a lot of sulphur-containing
foods it will increase the sulphur in your
sweat, which can make your body odour
worse. Strong spices can also make your
sweat more pungent. Eating a diet high in
meat or processed sugary and fried foods
can also cause bad body odour.
Natural ways to control foot odour
A great way to reduce foot odour is by
sprinkling baking soda in your shoes.
Wearing shoes and socks makes it difficult
for sweat to evaporate. Wearing socks
made from natural fibres will help sweat
evaporate more effectively. Avoiding plastic
shoes, and instead buying leather-lined
shoes and going barefoot when you can will
help reduce the risk of smelly feet.
Moist feet increase the risk of fungal
infections too. Apple-cider vinegar and
tea tree foot washes are beneficial for
preventing or treating fungal foot infections.
Bacteria thrive on dead skin, especially
on your feet, so using a pumice stone
regularly to remove any dead skin can
help control foot odour.
Thrush
Thrush is a common infection caused by an
overgrowth of Candida albicans yeast, which
usually develops in the mouth, digestive
tract and vagina. All strains of yeast are
classified as fungi.
It’s normal for most people to have
a small amount of candida yeast in their
body. It’s only when the yeast starts
multiplying rapidly that thrush symptoms
occur. Beneficial bacteria throughout
the body normally keep yeast and other
pathogenic microbes in check. If you have
Photography Getty Images
For a healthy well-hydrated scalp
remember to drink at least two
litres of water each day.

wellbeing.com.au | 83
 special report
BAD BREATH, FLATULENCE AND MORE
a strong functioning immune system and
a healthy balance of good bacteria in
your gut, you can usually prevent a yeast
infection from developing. This delicate
balance, however, between good and bad
bacteria can easily be disrupted, allowing
yeast to take over and grow out of control.
You are most vulnerable to developing
a yeast infection following antibiotic
therapy. Antibiotics don’t just kill off the
bad bacteria; they kill off the good ones
too that are important for keeping candida
under control. Certain other medications
make you more susceptible to thrush
too, including corticosteroid inhalants
for asthma (it increases the risk of oral
thrush) and the oral contraception pill.
People with type-1 and 2 diabetes, or
those who have a weakened immune
system (from HIV, autoimmune disease or
cancer) are more prone to thrush too.
Common signs and symptoms of
oral thrush (oropharyngeal candidiasis)
include creamy white, raised patches
inside the mouth or on the tongue, inner
checks or back of the throat. If you scrape
off the white patches or rub them while
brushing they will leave a red, painful
patch that may bleed.
Oral thrush is common in infants,
especially after antibiotics. Infants with oral
thrush can show signs of fussiness and
irritability while breastfeeding. Women’s
breasts can also become infected with
candida. Infants can pass thrush on to their
mother or vice versa while breastfeeding.
Women may experience sore, red, itchy
sensitive nipples and a stabbing pain in the
Bacteria thrive on dead skin, especially on your feet, so
using a pumice stone regularly to remove any dead skin
can help control foot odour.
84 | wellbeing.com.au
breasts and nipples. The mother and their
baby should be treated together to prevent
an ongoing infection.
Women tend to be more susceptible to
vaginal yeast infections when suffering from
hormone imbalances, in particular high
oestrogen or progesterone levels. When
these female hormones are high it produces
glycogen, a starch that’s easily converted to
sugar. Glycogen helps feed yeasts so they
start multiplying. During pregnancy and the
second half of the menstrual cycle is when
women’s hormones are elevated and they
are most vulnerable to yeast infections.
If you have vaginal thrush you will
commonly experience vaginal itching,
redness and swelling, a thick white
cottage-cheese-like discharge that
can have a yeasty smell, and stinging
or burning while urinating or having
intercourse. Vaginal thrush can be
sexually transmitted and partners can
spread it back and forth to each other.
Other signs that you might have
candida include digestive complaints
(persistent burping, flatulence,
bloating, stomach cramps, diarrhoea or
constipation), sugar cravings, bad breath,
loss of sex drive, recurring urinary tract
infections, mood swings, brain fog (poor
memory and concentration), exhaustion
and recurring athlete’s foot or fungal
infections of the toenails.
Good hygiene
Fungi love moist, warm environments, so to
help prevent a yeast overgrowth keep your
skin clean and dry. Wear clean underwear
made from natural breathable fibres like
cotton. Avoid synthetic underwear and
tight-fitting pants and stockings that can
increase sweating, and don’t stay in wet
swimsuits for too long.
When you go to the toilet wipe from
front to back (vagina to anus). Perfumed
soaps or body washes that contain
chemicals can be irritating and can disrupt
the natural bacterial balance of your skin
and vagina. Use natural, chemical- and
fragrance-free products.
Natural mouthwash
Try a natural mouthwash to help treat oral
candida. Add two drops of peppermint,
spearmint, camomile, lavender or clove
essential oil to a glass of water and swish it
around in your mouth before spitting it out
— do not swallow it. Do this after breakfast,
lunch and dinner. Do not give essential oils
to young children or pregnant women, and
do not use them internally.
Clove oil possesses strong antifungal
activity and is particularly beneficial for
treating oral thrush. Coconut oil pulling can
also be beneficial for treating oral thrush.
Coconut oil has antifungal properties.
Try mixing two drops of clove oil with one
tablespoon of coconut oil and swish it around
in your mouth for 20 minutes, spit it out and
then brush your teeth. In a study published
in Microbiology, clove oil was found to be
as effective as Nystatin, a drug commonly
prescribed to manage oral thrush.
Avoid sugar
Yeast loves sugar, it feeds off it! Having
a diet high in sugary foods will increase your
risk of developing thrush. It is important to
keep your blood sugar levels under control
by avoiding processed foods rich in refined
sugars (such as convenience foods, muesli
bars, packaged breakfast cereal or baked
goods), fruit juice and most fruits, alcohol
and refined grains. Look out for hidden
sugars in other foods too, including sauces,
baked beans and yoghurt.
Work on reducing your sugar and
refined carbohydrate cravings by including
good-quality protein with meals, eating
fibre-rich foods and by not skipping meals.
Avoid yeasty foods
To help prevent thrush, avoid foods that
contain yeast, like Vegemite, melons, yeast
breads, cakes, biscuits, mouldy cheese
(all except cottage and ricotta), fermented
vinegar, canned citrus fruit juice, ice cream,
dried fruit, tomato and barbecue sauce,
soy sauce, miso, tempeh, mushrooms,
olives, processed and smoked meats, malt
products, mayonnaise, peanuts and peanut
butter, potato skins and alfalfa. Also avoid
Photography Getty Images
fermented beverages such as beer, brandy,
Scotch and wine, and instead drink white
spirits like vodka.
Increase probiotic-rich foods
Plenty of healthy bacteria and a properly
functioning immune system are essential
for treating yeast infections. The best way
to promote a healthy balance of beneficial
bacteria and boost immunity
is to consume probiotic-rich
foods daily, including yoghurt,
kefir, miso, sauerkraut, kimchi,
tempeh and fermented sprouts
and vegetables. Probiotic-
rich foods are packed with
bacteria and help promote
the proliferation of “good”
bacteria in the digestive tract.
Probiotics (such as lactobacillus
or acidophilus) are beneficial
for supporting the immune
system and will help fight off
this stubborn infection. Taking
a broad-spectrum probiotic
supplement daily is also
recommended.
Antifungal foods
Including antifungal foods and
herbs in the diet is a great way
to help support the immune
system and treat and prevent
yeast infections. Foods with
antifungal properties include
coconut oil, garlic, cinnamon,
ACV and ginger.
Replace your morning cup of
coffee or black tea with a herbal
tea with antifungal properties
like nettle, camomile, ginger,
liquorice or peppermint.
tablespoon of baking soda
to one cup of water. Wash
your nipples in the solution
in between feeds with a clean
cotton ball, and then let your
nipples air dry. ACV changes
the pH of the skin making it
more difficult for yeast to grow. DEODORANT
Make sure the nipples aren’t
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Herbal medicines and
essential oils
Antifungal herbs commonly used
by herbalists to combat candida
include aloe vera, black walnut,
goldenseal, grapefruit seed,
olive leaf extract, pau d’arco and
Oregon grape. Pau d’arco has
been used for centuries by the
indigenous people of the Amazon
rainforest for its medicinal

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Coconut oil has powerful properties, to treat numerous
antifungal properties. Its conditions including yeast and

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combination of lauric acid and
caprylic acid have been found
to be beneficial for killing off
candida when ingested or
applied topically. Caprylic acid
can be taken in capsule form
at a dosage of 1000mg twice
a day. Include coconut in your
diet by enjoying coconut milk
and yoghurt, grate fresh coconut
fungal infections. To make pau
d’arco tea brew two heaped
teaspoons of bark in four cups
of boiling water and let it steep
for 20 minutes. Strain and then Here’s what they say...
drink the tea throughout the day.
You can also use the cooled tea
topically on the vagina or nipples.
Jacqui Lamplugh, Naturopath,
Tea tree, lavender, myrrh tŽŵĞŶƐ͛,ĞĂůƚŚĂŶĚ&ĞƌƟůŝƚLJ͕
and oregano essential oils are Western Australia Naturopath
Recommended

flesh over breakfast cereal or
yoghurt, and use coconut oil over
salads or to cook with.
A natural topical treatment
for nipple thrush is a mixture
of two tablespoons of ACV
with one cup of water, or one
also used to help kill a variety of
yeasts and fungi.
Lisa Guy is a highly-qualified
naturopath, author and passion-
ate foodie. She is founder of Art of
Healing and Bodhi Organic Tea.
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wellbeing.com.au | 85
 home
STORAGE SOLUTIONS

Simple solutions
to storage and clutter
Seventy three per cent of us feel our home is too cluttered, according to The Choosi Clutter
Report 2017. And, with an estimated $59 billion worth of unwanted stuff in the nation,
how we sort, store and retrieve our stuff matters more than ever.
Words LINDA MOON

L
ess is more is the adage of our
times. Driven by busy lifestyles
and record stress, the way we
view our possessions has shifted,
with social research revealing what we
already know too well: a cluttered home
can hamper our life. Tapping into this
darker side of the home, advertisers hold
up images of minimalistic interiors for us
to aspire to, while an army of decluttering
declining space thanks to rising property
costs, increased urbanisation and medium-
density and apartment living.
While it’s easy to dismiss clutter as just
another laughable First World problem,
our pain is real. Ikea’s 2017 global Life at
Home Report found having too much stuff
is the single biggest cause of stress at
home. Conflict over clutter was the main
source of domestic arguments for half
find stuff, cook, clean, eat, relax and so
on. Most of us think of clutter as the sum
of small parts, but large furniture items
can cause clutter too.
Clutter is often confused with mess
or hoarding. Hoarding refers to difficulty
discarding often worthless items to the
point of significant impairment to one’s life.
Mess, on the other hand, is more transient.
It’s the dirty dishes or socks on the floor.
Photography Getty Images

gurus have built empires out of teaching
us how to purge, fold, store and otherwise
deal with the glut of our belongings.
Adding to the issue, while we have more
stuff than in the past, the average size of
our homes has been shrinking in recent
years. Australian Bureau of Statistics
figures show many of us are living in
those surveyed. Given the subjectivity,
when does clutter become clutter?
Clutter defined
Researchers define clutter as an
overabundance of material possessions
that interferes with your ability to carry
out normal activities around the home like
How much do you need to prune,
without going overboard?
The psychology of space
Australian zen, vastu and feng shui interior
and building design expert Anthony Ashworth
believes minimalism is impractical for most
people. However, in order to create the zen-

86 | wellbeing.com.au

feeling environment most of us aspire to,
you need to prioritise “empty” space. Space
is something we take for granted until it
becomes a problem, he says. However, it’s
critical to interior design. It’s why minimum
ceiling heights were legislated in Australia,
for example. “The importance of space to
your wellbeing is reflected in the fact it’s
associated with wealth and luxury. The
better off you are, the more space you have,”
Ashworth says. “And, in an ever-increasingly
dense world in terms of population, space is
becoming more critical.”
Space gives you the potential for a greater
variety of experiences, he explains. “We can
exercise and do yoga, have friends over and
move furniture around.” Space also includes
emptiness on surfaces like benches and
tables. Then there’s the subtle energetic
element of space. “Within a feng shui
perspective we talk about energy moving
around the home, how we encourage it in
through the front door, and it’s got to be able
to move through the home easily,” he says.
As a rule of thumb, our homes should
be about two thirds yin to one third yang,
he suggests. This gives the best balance
between space and our things. Yang energy
is more light, noisy and open, whereas yin
is the small, silent contained space, he
says, adding, “Err on more space. It’s very
easy to fill a house up with stuff.”
Another test he suggests is to put your
arms out to the side like a pair of wings
and make sure you can walk through your
home without running into anything.
With this image in mind, let’s start
decluttering. Are you ready?
Quick & easy decluttering
strategies
Focus on the benefits
“It’s not a punishment,” Ashworth says.
Motivate yourself by being clear about the
proven lifestyle bonuses of having less
stuff. These include increased productivity,
happier family members, less stress and
respiratory issues, better dietary choices
and more likelihood you’ll invite others in.
Employ a buddy to help
Given it’s easy to procrastinate over
decluttering, Ashworth recommends
forecasting a “declutter date” with
someone, such as a partner, sister
or friend. “Other people are a lot less
attached to our stuff than we are,” he says.
“If you can’t get anyone to help you, at least
get someone to be accountable to.”
Acknowledge the emotional side
Indecision about what to throw out is our
biggest barrier to decluttering, according
to the Choosi Clutter Report 2017. That’s
because our emotional brain doesn’t make
decisions well. Global hoarding expert,
Professor Mike Kyrios of Flinders University,
explains that most of us hold unconscious
beliefs that our possessions are key to
Motivate yourself by
being clear about the
proven lifestyle bonuses of
having less stuff.
our identity and security, and these beliefs
cause emotional attachment. Rather than
deny this part of yourself (which won’t get
you anywhere) Professor Kyrios suggests
finding security, joy and self-worth in other
things, like relationships and experiences.
Be systematic
Having a methodical system for
decluttering can take some of the emotion
out of it. The general rule is if you haven’t
used it in a year or worn it in two seasons,
it probably should go, Ashworth says. Ask
yourself whether the item is necessary.
“There’s a place to keep legal paper
documents,” Ashworth says. “But we also
keep a lot in the guise of sentimentality.”
Think about exactly what you need in
your home. Everything should have a place
within it, he says. Part of the reason for
clutter is the fact it has nowhere to go.
Start small
In the Choosi study, 40 per cent of people
named time, and a third laziness as an
impediment to decluttering. Ashworth
suggests doing one little part of the house
at a time. “It’s better to do one area properly
than do bits and pieces all over the house,”
he advises. Start with the worst drawer in
the house, or with one cupboard or room, he
suggests. Or work on one category of items,
such as clothing or books.
The three pile method
Ashworth suggests one box or pile for
items you’re definitely keeping, a second
for things you’re not sure about, and
wellbeing.com.au | 87
 home
STORAGE SOLUTIONS
“If you’re buying relatively
inexpensive second-hand
things, it’s easy to buy that
green jumper you might not
want. Once again, ask yourself,
is it useful, do you love it?”
the third for whatever you’re rehoming,
selling or throwing away. “Inevitably, in
my experience, everything that goes in the
middle pile almost always goes into the ‘let
go’ pile next time,” he says. “Consider that
maybe it should go out now.”
Be careful with giving away and
burdening others with your stuff, he adds.
Tune your energy into the object
“In the ‘keeping’ box it’s important you
put your hand on the object and tune into
yourself,” Ashworth says. The idea is to
judge the object’s worth. “Does it bring joy,
lift energy, or is it a burden? Is it useful?”
he says. “Keep your energy focused on the
things you’re getting rid of as opposed to
stuff you’re just going to store.”
Do the hard stuff last
Some things are harder to declutter
than others. According to a 2017 survey
by National Storage, garages were the
most cluttered parts of our homes,
followed by the home office. Ashworth
says sentimental items are the most
challenging to purge.
Digitise it
“One of the antidotes for not being able
to let our treasures go is to take photos
of them,” he says. “It’s not the same, but
it’s a record. The love isn’t in the object.
When they start impacting our lifestyle,
often it’s complicated by the fact we
have more than one person living in the
space. A lot of people hang onto stuff out
of a sense of loyalty. It’s your right and
responsibility to let go. Otherwise, keep
them in the cupboard.”
Storage solutions
While storing isn’t decluttering, having
it neatly stored is better than chaos,
Ashworth says. Obviously, achieving space
is more difficult in a smaller space, but the
same principles apply. It’s about keeping
things in scale relative to the space. Nifty
storage, multi-use items and utilising the
ceiling and wall space can help.
Storage doesn’t have to be ugly,
Ashworth reassures us. Specialist storage
shops also mean there are now many
clever ways to store belongings.
The bedroom
Beds with drawers underneath are
great for storing bedding and linen,
Ashworth says. Bedside drawers and bed
headboards with hidden chambers inside
also offer storage potential. Other ideas
include laundry hampers that fit in your
wardrobe or hang on the back of the door,
88 | wellbeing.com.au
and wall shelving. All sorts of drawer and
wardrobe organisers exist for storing stuff.
If you’re renting go for storage ideas you
can hook over things.
The lounge room
Lounges with built-in storage inside them
are useful here, Ashworth says. If you have
room, he also recommends cupboards or
built-ins that take up a whole wall and go
to the ceiling. Alternatively, try chests or
ornamental dressers. Dual-purpose side
and coffee tables and baskets offer another
way to stash things.
Kitchen and dining
Floor-to-ceiling cupboards can tuck a lot
out of sight and create loads of storage.
Other ways to store are within buffets and
kitchen islands and underneath seats.
Ceiling ladders are useful for storing
pots and pans if you’re low on cupboard
space. Also use the wall to hang things
like chopping boards and cooking tools.
More attractive items can be stored on
wall shelving.
Stackable storage solutions are
available for pantries, drawers and
cupboards and allow you to squeeze more
in. “Just be wary of too many gadgets
and ending up with more stuff,” Ashworth
warns. Keep items minimal in the first
place. “Get rid of multiples,” he says. “We
don’t need two can openers. I remember
getting an avocado cutter — most of it can
be done with a knife. But we don’t need 20
knives or multiple sets of cutlery. One mid-
range beautiful set is good enough to be
used every day and for guests.”
Bathroom
There are many nifty storage gizmos for the
inside of bathroom cabinets, Ashworth says.
Baskets, storage bins and other containers
can be used to contain stuff out of sight.
Other ideas are ladder towel racks and
storage ladders. Get as creative as you like.
If you’re low on space, it’s possible to
build storage inside a niche in the wall
or add a shelf above your sink. Recessed
shelves in the shower are a popular trend.
The home office
Along with shelving units and bookcases,
use the walls to mount storage and hang
things. If your desk is in your bedroom, try
a cupboard or alcove with a pull-out table.
For those with plenty of space, a walk-in
library or built-ins can create a grand yet
sleek and plentiful storage space.
Stationery suppliers now stock gizmos for
hiding tech chargers and leads attractively.
Boxes are popular for smaller items, but
keep them consistent to avoid visual noise.
More ways to store
Build a mezzanine in your garage or use
an attic ladder to store rarely used items
like Christmas decorations and guest
bedding in the roof. “Height is good for the
stuff we don’t use every day,” Ashworth
says. However, don’t let your storage zones
become clutter issues of their own.
Strategies for avoiding future
accumulation
Know your weak spots
If you’ve got a fetish for shoes it’s likely they’ll
breed. Piles of newspapers and magazines
are another common issue. According to
the National Storage survey, the items most
Aussies max out on are books, followed by
clothes, then DVDs and CDs.
Avoid trophy collecting, Ashworth warns.
“The trouble with collecting is it gives us
permission to buy stuff we don’t need.”
The in/out principle
When you bring an item in, another one
has to go, Ashworth says. “There’s a lot of
creep with clutter. We buy more stuff, we
don’t let stuff go.”
Mindful shopping
The availability of cheap imported goods
and high disposable incomes make it easy
to be less than discerning about what
we buy, Ashworth says. “If you’re buying
relatively inexpensive second-hand things,
it’s easy to buy that green jumper you
might not want. Once again, ask yourself,
is it useful, do you love it?”
Professor Kyrios advises people against
shopping when they’re tired, depressed
or stressed and less able to control their
impulses and emotions. Stick to a list and
avoid high-risk shopping situations like
bargain sales, he says.
Gift experiences
“Give things that can be consumed, like
a jar of cherries, or experiences like bungee
Photography Getty Images
jumping,” Ashworth suggests. This helps
others avoid their own clutter issues. “It
doesn’t mean we can’t have stuff,” he says.
“But that our stuff doesn’t own us.”
Linda Moon is a freelance health, travel and
lifestyle writer and a qualified naturopath
based in Katoomba, NSW
 parenting
BODY POSITIVE
Raising body
positive kids
Discover how you can help your children love and
accept who they are inside, and not just what they
look like on the outside.
Words SAMANTHA ALLEMANN
R
osie Butler was enjoying
a restaurant lunch with her
two daughters, aged six and
eight. When her daughters
finished off their plates, the waitress
commented to Butler that her girls are
“good eaters, but you’ll have to watch
that when they get older!”
Having grown up with a negative body
image herself, Butler is determined to raise
her children to love and accept who they
are. She was shocked and angered by the
waitress’s comments, which were directed
at her but overheard by her daughters.
“We need to lift each other up and
accept each other for who we are inside,
not what we look like on the outside,” says
Butler. “We need to teach our children
the importance of kindness and tolerance
rather than judgement. We need to focus
on healthy choices for the love of your body,
rather than physical beauty.”
Understanding what
a healthy body is
Danni Rowlands heads up Education and
Prevention for The Butterfly Foundation,
which supports Australians experiencing
eating disorders. She says a “fear of
fatness” is prevalent in our society. “One
of the biggest problems we have in the
society we live in is weight stigma and
not having a true understanding of what
a healthy body is,” says Rowlands. “We
need to really be aware that healthy
bodies come in a range of different
shapes and sizes.”
Butler has noticed that her daughters
have become aware of society’s pressure to
be thin. “Recently I heard my eight-year-old
90 | wellbeing.com.au
say to my six-year-old that the drawings
she was doing needed to be skinnier to be
beautiful,” she says. “Needless to say,
I was appalled and frightened by this kind
of talk. We spoke about how beauty is
inside, not outside, and how everyone’s
body is perfect for them.
“My daughters have very different body
shapes to each other, so we used that as
an example. Ruby’s body isn’t like Remi’s,
but it is perfect for Ruby. Remi’s body is
perfect for Remi.”
Taking gender out of it
“There’s a big misconception that body
image is just something that affects
females, but through more research
recently we’ve seen a real surge in body
dissatisfaction in males,” says Rowlands.
It’s no secret what body “ideals” that
many people, young and old, aim for. While
typically females strive for thinness, for
males muscularity is often the goal. These
stereotypes start from a young age. “With
children we’ve got to be really careful with
the language we use, such as celebrating
boys and their muscles, and girls for being
pretty,” says Rowlands.
Simone Redman-Jones is the mother
of a seven-year-old son and five-year-old
daughter. “I make an effort to talk to my
own children and others about what they’re
doing and what they’ve achieved, and
occasionally about what they are wearing
or a new haircut,” she says.
Redman-Jones also refers to her
daughter as being handsome and her son as
beautiful — “I mix it up all the time to avoid
gender stereotypes,” she says, admitting this
approach is a work in progress.
Fostering healthy behaviours
and self-esteem
“It’s important that parents focus on
fostering healthy behaviours in their
children in relation to food and exercise,
rather than focusing on aesthetics or
weight,” says Rowlands. “Bodies change,
and it can be often quite confronting for
parents to watch their child move through
adolescence. We want to ensure that
parents can really guide and help their
children with the behaviours that they
engage in so that they don’t feel ashamed
of the body shape that they have.”
Conversations with her kids revolve
around feeling good, rather than what they
look like, says Redman-Jones. “We talk
about how food is for fuelling the body and
exercise is movement to keep us healthy.”
Redman-Jones lets her children lead the
discussions they have around body image,
asking questions to find out what they’re
thinking before adding to the narrative.
“I usually discuss body image with my
kids when they raise something — perhaps
they see something on television, or a friend
of theirs has said something or sometimes
it’s when they are getting dressed,” she says.
“We talk a lot about people being different in
shape, size, colour and ability, and how that
makes the world an interesting place.”
This appreciation of society’s diversity
Photography Getty Images
is also something Butler shares with her
kids. “We talk a lot about celebrating
everyone’s uniqueness, how great it is to
be different and about the importance of
kindness,” she says.
Her daughters also understand that
what they see on television, the internet
and in magazines aren’t always accurate
“My daughters have very different body shapes to each other, so eating disorder, orthorexic behaviours or
an exercise addiction may be developing.
we used that as an example. Ruby’s body isn’t like Remi’s, but it is “If a young person is constantly talking
perfect for Ruby. Remi’s body is perfect for Remi.” about their weight or their body, or
they’re starting to play around with their
depictions of what people look like. “We talk them (as was the case in Butler’s daughters’ food or their exercise as a way to manage
about how photos are usually airbrushed restaurant lunch experience). those feelings, parents should be aware
and even if some people look like that that it When uncomfortable feelings about that this could be problematic,” advises
doesn’t mean we need to,” says Butler. “My their bodies arise, parents can help their Rowlands. “We want to make sure that
husband and I make sure the girls know children cope with these by talking with we intervene sooner rather than later so
that if they care for their bodies they will be them about why they feel the way they do. that it doesn’t turn into disordered eating
the most perfect version of themselves, not Rowlands suggests other activities to help or an eating disorder.”
the perfect version of someone else.” as well: “Maybe it’s gentle movement, If your child is self-conscious about
listening to music, doing art or having their appearance, ensure they have clothes
Helping kids with other things that can distract them from that fit them comfortably and that they
uncomfortable feelings the feelings that they have.” feel good in. Depending on the age of your
Even with the most positive parenting While sometimes uncomfortable child, let them have a say in what they wear
approach, your child may still develop body feelings pass, other times they don’t — and what colours and styles they opt for.
concerns. Perhaps your child has overheard and when it comes to body image, being
negative body image talk at school, picked displeased with your appearance can lead Read with your child
up on this messaging on television, has to serious physical and mental illnesses. Another great way to open up
been teased or had a comment made about As a parent, look out for signs that an conversation around the thoughts and

wellbeing.com.au | 91
 parenting
BODY POSITIVE
feelings your child has about their body
is to read with them. You can now find
fantastic body positive books which can
be enjoyed by children and adults alike.
One such book, a favourite in Butler’s
household, is Love Your Body (Five Mile,
2019) by Melbourne-based author and
social worker Jessica Sanders.
Now sold in 25 territories, the picture
book is the culmination of everything
Sanders has been through. “I wrote it
from my personal experience, but also
I was aware of how the preoccupation
with how you look, that constant self-
objectification, dictated the behaviour of
the women in my life as well.”
Constantly dieting as a teen, Sanders
became fixated on her body. “I just wanted
to be smaller, which is a really common
experience for women,” she says. “If you
don’t like how you look and you’re meant
to fit into what is an impossible mould, it’s
so hard to be happy with your body.” Having
experienced the death of a friend due to an
eating disorder, “I’ve also seen how it can
completely derail a life,” says Sanders.
While looking for statistics around
eating disorders, Sanders found that
many start from primary school age.
Unable to find a body positive book
directly aimed at young girls, Sanders
decided to write one herself. “You can’t
be what you can’t see,” she says. “When
I went looking for the equivalent of Love
Your Body and couldn’t find it, I knew my
book would need really diverse bodies in
92 | wellbeing.com.au
it because when you go through puberty
bodies don’t all change in the same way.”
Love Your Body, which features
a diverse array of female characters,
was written to empower young girls and
help them appreciate their bodies. As
well as being inspired by Sanders’ own
experiences and those of the women
around her, it draws on her postgraduate
studies in gender and social work.
Reflecting on starting the writing
process, Sanders recalls a conversation
she had with her mother. “I asked her, ‘How
do I write this? I’m not a writer!’ and she
said, ‘What would you tell a young girl?’.
I realised the big thing was that I did not
want her to feel alone, like she was the only
one going through it,” says Sanders. “Later
you often find out that all your friends are
dealing with similar things, but at the time
it feels really lonely.”
Having also recently released a self-
care book, Me Time (Five Mile, 2019),
Sanders included self-care ideas in Love
Your Body as well, such as the keeping of
a gratitude list. “Rather than sitting with
the negative emotions, I wanted to show
examples of what you can do to feel better
and to appreciate your body,” says Sanders,
who is currently working on a sequel to
Love Your Body for boys.
Cultivating your own
body positivity
Butler reads Love Your Body to her girls,
and Sanders says many of the fans of the
If your child is self-conscious
about their appearance,
ensure they’ve got clothes that
fit them comfortably and that
they feel good in.
picture book are adults. “I found a lot of
women have been inspired by the book’s
message, and if you want that for your
child, why wouldn’t you want that for you
too?” says Sanders.
“We encourage parents to reflect on
their own body image,” recommends
Rowlands. “It’s really hard to support
a young person with their body image when
we’re struggling ourselves as a parent.
It’s really important to have an honest
conversation about how you as a parent
feel about your own body. Particularly for
young people, what they see in their home
environment around exercise, language
towards bodies and food can have a really
big impact positively or negatively, so of
course we want that to be positive.”
Redman-Jones recalls feeling self-
conscious about her body as a child and
teenager. “I had brothers who would tease
me about the way I looked and a mother
who was always watching what she ate,”
she says. “These messages have definitely
had an impact on me and have certainly
made me think about the dialogue I use
with my children.”
It took having children for Butler to
truly appreciate her body. “I look back
on my younger self and am sad thinking
about how much anxiety and heartbreak
I wasted over feeling too fat when
I could’ve been celebrating the beauty
that was me,” says Butler.
Hip and back issues make exercising
difficult for Butler, who says although
she tells her daughters that she is larger
than she could be due to lack of activity,
she also points out how wonderful her
body is. “Whenever my girls comment on
my ‘squishiness’ I remark how great it
makes me at cuddling, or if they comment
on the sagging of my breasts, I tell them
how grateful I am that they fed my two
beautiful children,” she says.
The Butterfly Foundation is a helpful
resource for eating disorders and body
image issues. To find out more, visit
thebutterflyfoundation.org.au. Love Your
Body is stocked in bookshops across
Australia or can be purchased online.
Photography Getty Images
Samantha Allemann is a Melbourne-based
freelance writer and editor. She has written for
a wide variety of publications over her career
on some very diverse topics, all of which have
taught her something new and connected her to
people equally passionate about what they do.
W: samantha-allemann.com
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 health
EDIBLE INSECTS
Eating insects for the
planet’s sake
Entomophagy — the consumption of insects — is often put forward as a sustainable
solution to the problem of how to feed a growing population with fewer natural
resources. As healthy and sustainable as they are, can insects make their way into the
mainstream of a food culture that has actively excluded them for so long?
A
cross the food system,
scientists, researchers and
policymakers are all acutely
aware that the population of
the planet is on track to be 9 billion by
2050. If the planet is going to accommodate
such a large number of people without
losing any of the precious biodiversity that
is already under threat due to climate
change, we are going to need to eat wisely.
Diets, particularly energy-intense Western
ones as consumed by many Australians,
need to evolve to be healthier and more
sustainable for the people’s sake as well as
the planet’s … and they need to do it fast.
Edible insects are set to play a starring
role in this process. Although the idea
of eating crickets, ants and mealworms
seems novel and niche to modern Western
eaters, insects like these have been eaten
in Asia, Africa and Latin America and by
Indigenous Australians for hundreds, if not
thousands, of years. However, since the
Food and Agriculture Organization of the
United Nations launched its 2013 report
Edible Insects: Future Prospects for Food and
Feed Security there has been an explosion
of activity designed to make insects
appealing for Western consumers. In fact,
in 2018 the global edible insect market
was worth around US$1 billion and some
reputable forecasters predict it will be
worth $8 billion by 2030, if not before.
Big bug business
Interest in edible insects is growing
exponentially. One person who has directly
witnessed this growth is Skye Blackburn, an
insect farmer, entomologist, food scientist
and entrepreneur from western Sydney.
She’s been working with edible insects
for over a decade and has seen attitudes
change significantly over that time.
“When we started in 2007, if we were
doing a special event where we were
giving out samples it would be like there
94 | wellbeing.com.au
Words JENNIFER RICHARDS
was a big force field around us. People
didn’t want to come near us because
they were afraid,” she says. Fast-forward
to 2019, when she presented the edible
crickets, mealworms and ants she sells
under her Edible Bug Shop label in
a cooking demonstration at the Sydney
Royal Easter Show, and she sees very
different reactions. People are generally
more educated about sustainable food
production. They approach her with
curiosity, driven by knowledge of the
pressures the food system is under.
Although the nutrient profile
varies between species,
insects are generally high
in protein, calcium and
iron as well as a range of
micronutrients vital to
human health.
They also bring adventurous palates.
“They’ve already had that internal dialogue
with themselves [about whether or not
they might consider eating insects], so
it makes it a lot easier to take that step
and try insects for the first time,” says
Blackburn. And why not? They are, after
all, a nutritious wholefood.
Natural superfoods
There are approximately 1900 edible
insect species across the globe. The most
commonly eaten insects are beetles,
followed by moths and butterflies, which are
mostly eaten as larvae. Only three species
(the house cricket, the yellow mealworm and
the greater mealworm) are permitted to be
farmed in Australia. Although the nutrient
profile varies between species, insects are
generally high in protein, calcium and iron
as well as a range of micronutrients vital to
human health. They are also good sources
of things that our modern diets often lack,
like pro- and prebiotics and vitamin K,
particularly K2. Some contain vitamin B12
and have a complete amino acid profile
which makes them a nutritious substitute for
red meat. A tablespoon of cricket powder, for
instance, contains 30 per cent of an adult’s
recommended daily intake (RDI) of iron, 40
per cent of calcium and all their daily needs
of magnesium, manganese, phosphorus,
zinc and potassium.
Insects provide this nutrition without
some of the environmentally devastating
consequences often attributed to other
animal agriculture. There’s no need to clear
any extra land or bulldoze any rainforests
to farm them because they can be grown in
climate-controlled labs. They require much
less water per kilo to produce than most
other protein sources, emit no methane like
livestock does and can be fed entirely from
food waste. So, in theory, they get big ticks
for their environmental sustainability.
There is another benefit to edible
insects as a food of the future: their short
life cycles mean they can go from farm to
fork in a very short time frame. This speeds
up the trial and error process when it
comes to experimenting with new farming
methods and is part of what motivates Skye
Blackburn as she develops her growing
operation. “When you think about other
sources of protein that have had hundreds of
years to get the process down pat, we don’t
really have that leisure time. We need to
be able to do this to be able to support our
population now,” she points out.
Photography Getty Images
Recreating a broken system
But Louise Morris urges caution. She
is an insect farmer from northwest
Tasmania, where she grows crickets and
mealworms using the waste from local
cafés, winemakers and breweries as well as
incorporating them into her own products
under her Rebel Food Tasmania label. She
wellbeing.com.au | 95
 The most commonly eaten
insects are beetles, followed by
moths and butterflies, which
are mostly eaten as larvae.
worries that in our excitement around edible
insects as a sustainable food of the future
we risk recreating the problems inherent in
the industrial agriculture model.
“That model of industrial agriculture
is broken. It requires a lot of chemicals;
it damages the soil. It creates nutrient-
deficient food. If the edible insect industry
is to fulfil the promise we have in terms
of being a sustainable and healthy food
source and something that can feed us into
the future, we need to really make sure we
learn the lessons of industrial agriculture.”
From the moment she began farming in
2017, Morris was committed to small-scale,
local production and determined to source
fresh food waste from the community around
her rather than importing powdered meal.
Not only does this lower the environmental
footprint of her operation because she isn’t
participating in the global trade of corn and
soy products, it helps her grow healthier
food. She explains: “Feeding the insects
in this way actually has higher returns for
their health and our health as a direct result
because they are eating fresh real wholefood,
as opposed to some manufactured powdered
meal.” It’s not just her saying so; she
conducts rigorous lab testing on her insects
to understand the exact nutritional benefits
of the small-scale way she farms.
Consider the lobster
There is no doubt that edible insects are on
the rise in Western food culture. But will
there ever be a time when edible insects
are served with relish on suburban dinner
tables that are more familiar with the
meat and three veg staples? Although
a handful of supermarkets now stock bars
and powders made with cricket protein
made by savvy start-ups hoping to win over
adventurous, eco-conscious consumers,
their appeal is still niche and relies heavily
on novelty value. For many people, the
“yuck” factor is hard to get over.
It is culture that largely determines
whether or not people eat insects, and
culture is notoriously stubborn and
resistant to change. Our Western diets
come from a food culture passed down
through Europe that favours animals that
can provide meat as well as other benefits
like warmth, dairy products, leather, farm
work, wool and transportation. Because we
don’t have that same tradition with insects,
we see them as “dirty”, “disgusting” and
devoid of potential deliciousness. But since
they can, and arguably should, be eaten, it
helps to look to history for guidance about
how a change in the collective imagination
around eating insects might occur.
96 | wellbeing.com.au
One food that has managed to move
along that spectrum from disgusting to
delicious is lobster. Maine, on the east coast
of the USA, is now famous for lobster which
has always been plentiful in that part of the
world. At the beginning of the 20th century,
when lobster was abundant, canneries
opened up to process the large crustacean
that the coast produced and to ship the
canned product around the country. But the
lobster flesh that turned pinky-red when
cooked was generally seen as “trash” by
locals. It was fed to prisoners and pets, but
respectable people wouldn’t touch it.
But when enterprising folk realised that
the attitude to the food wasn’t connected
to an objective response to its flavour, the
marketing machine swung into action.
Railways saw that they could stock their
cross-country trains with Maine lobster and
sell it as an exotic product to consumers
who were unfamiliar with it. Many people
liked the flavour when they didn’t have any
preconceptions about it as a poor person’s
food. At about the same time, chefs realised
the taste of the lobster was enhanced by
cooking it alive rather than dead. So, the
same railways that allowed people to try
their first taste of lobster were also able
to transport lobsters (both canned and
fresh) around the country so more people
were exposed to and enjoyed the flavour. Of
course, once more people got a taste for it,
the demand for lobsters outstripped supply
which is why now, even in Maine, lobster is
one of the most expensive items on the menu
and no longer a food for paupers.
Prawns of the sky
It wasn’t just the increased availability of
lobster that allowed it to be embraced by the
mainstream, and then move to become the
delicacy it is today. Shifts in understanding
around how to cook the flesh properly —
how to create maximum deliciousness when
cooking — also needed to take place.
Chefs and culinary leaders are
already taking this lead and developing
an understanding of edible insects in the
mainstream of our food culture, just as
farmers like Blackburn and Morris take
the lead on the production side. Insects
have been part of the menu in high-end
restaurants like Sydney’s (now closed)
Billy Kwong and Melbourne’s Attica
for several years. As a wider variety of
insects (including fresh-frozen, freeze-
dried and powdered products) become
available to home cooks, more people will
have access to them as an ingredient to
cook with. Perhaps then our food culture
will reach a turning point where insects
become an accepted ingredient and
included on shopping lists because of
their nutrition potential rather than just
their niche and novel appeal.
According to Morris, understanding
crickets as the “prawns of the sky” may well
be the key. “Understanding insects in the
way we understand small seafood is really
where that niche would be. For instance,
you handle them in the same way as school
prawns. Insects cook up in the same way,
and school prawns have a really similar
flavour profile to crickets.” In fact, shellfish
are so closely related to crickets that people
with shellfish allergies are advised against
eating them in case of reactions.
A question of hunger
Of course, the other factor that may move
us towards eating insects on a regular
basis is hunger. It is, after all, what drives
much of the insect consumption in the
developing world. People have simply
learned to eat insects when they have no
other alternatives. As apocalyptic as it feels
to imagine such a scenario, there may well
come a time when, whether because of
over-consumption, over-population, climate
change or some other similarly devastating
reason, the food systems we have built
during our times of plenty collapse and we
have to find new ones to support us.
It wouldn’t be the first time that Western
culture has done this. Despite being against
the idea of insects, Western food culture has
managed to incorporate a number of other
things that are, on the surface at least,
just as objectionable. When considered
Photography Getty Images
objectively, a flabby watery-grey oyster or
googly-eyed prawn is no less revolting than
a cricket, grub or worm.
Jennifer Richards is a freelance writer and
sustainability researcher based in Canberra.
Find her online at jenrichardswriter.com or on
Instagram at @jenrichardswriter.
 VISIT US AT
wellbeing.com.au
The natural choice for authentic living
 body
PLEOMORPHISM
Biological dissent
Pleomorphism is a biological theory which holds that microorganisms can undergo
significant changes in shape. It’s a theory that does not enjoy modern orthodox
support but it has had some significant supporters over the years. An examination of
pleomorphic theory offers some tantalising and provoking thoughts.
T
raditionally, heretical ideas
tended to occur in the
religious arena. For centuries,
Catholicism fended off notions
that challenged its tightly held dogmas,
and these included its arch-nemesis,
Gnosticism. However, heresies do not just
occur in the field of religion. In science too,
consensus has a tendency to harden into
dogma that is hard to challenge, despite
the fact that science is a work in progress,
and some previous assumptions continue
to be overturned.
In the field of microbiology, it is
widely accepted under the principle of
“monomorphism” that microorganisms are
stable and do not change shape, except in
rare instances. This contrasts strongly with
another “pleomorphic” school that holds the
opposite view, namely that microorganisms
frequently undergo dramatic changes, with
far-reaching ramifications.
During the glory days of pleomorphism
in the early 20th century, numerous
researchers were uncovering similar
strange phenomena, sometimes unaware
of one another’s work. Rivalry between the
two schools continued until around 1940,
when monomorphism won out and became
the dominant paradigm.
The story of pleomorphism really begins
with a now-forgotten French researcher
working a century and a half ago.
Antoine Béchamp (1816–1908)
A distinguished French scientist and cell
specialist, during the 1860s Béchamp
was working with moulds. Using a light
microscope with a magnification of about
1000×, he discovered small particles that
he called microzymas (“tiny ferments”).
These were named because they were in
a constant state of agitated motion, and also
had a glistening, sparkling appearance.
This was not the first time that such
particles had been mentioned. They were
noticed by the pioneering 19th century
anatomist Friedrich Gustav Jakob Henle,
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Words MARTIN OLIVER
who observed that they were found in all
human cells, but did not give them much
detailed attention. In the 1858 Dictionary
of Medicine and Surgery, Charles Robin
described “very small granulations
formed of organic substance”.
Béchamp’s conclusions regarding his
microzymas were remarkable. He saw
them, rather than cells, as the fundamental
units of life. When deprived of oxygen,
they went into a dormant state, and
stopped glistening when subjected to high
temperatures. He concluded that they were
indestructible, lived on after the death of the
organism, and appeared to be immortal.
Claude Bernard held
that health is largely
determined by the
internal environment,
and that disease is
caused by a weakened
internal state.
The Béchamp–Pasteur
controversy
In the late 19th century, a rivalry arose
between Béchamp and Louis Pasteur
(1822–1895), a monomorphist who was
an important germ theory pioneer. While
Pasteur focused on risks from infectious
agents entering the body, Béchamp was
more preoccupied with what he called the
“terrain”. He had in turn been influenced
by the work of the earlier French
physiologist Claude Bernard who held
that health is largely determined by the
internal environment, and that disease is
caused by a weakened internal state.
The terrain paradigm is increasingly
backed up by current knowledge. Béchamp’s
views have since been reinforced by recent
knowledge about the importance of gut
health in determining health status, and
how it is liable to be damaged by antibiotics.
A weakened terrain is generally caused by
acidity, poor nutritional status or toxicity.
While pathogenic bacteria are commonly
found in the body, they are usually kept in
check and prevented from causing disease.
Pleomorphic microbes causing inflammation
and disease are seen as arising from a weak
host in order to attack it.
Of the two, Pasteur’s views won out.
Partly this was because his ideas were
better aligned with the scientific concepts of
the time, and also because he had political
connections at high levels and was a skilled
self-promoter. However, Pasteur is reported
to have made a powerful re-evaluation,
making a deathbed confession that “the
microbe is nothing, the terrain is everything.”
In addition to Pasteur, another
important monomorphist was Robert
Koch (1843–1910), who created Koch’s
postulates as the basis for determining
infectivity, namely that:
• they are found in organisms with the
disease, but not in healthy organisms
• they can be isolated and grown in pure
culture; and
• injected into a healthy experimental animal,
they produce the disease in question,
which if recovered from an experimentally
diseased animal can be shown to be the
same pathogen as the original.
Over time, while a growing number
of exceptions to Koch’s postulates have
been observed, they still serve as
a useful benchmark.
Günther Enderlein (1872–1968)
This German biologist carried out a lot
of work that consolidated Béchamp’s
findings. A special kind of “dark-field”
Photography Getty Images
microscope had been developed in 1909
by the American optical company Bausch
and Lomb, and Enderlein played a key role
in modifying it for use in studying human
biology in a live state. Dark-field units
involve viewing samples against a dark
background, with light coming in from the
sides, and provide contrast to the subject.
wellbeing.com.au | 99
 body
PLEOMORPHISM
While mainstream science
rejects pleomorphism, it
concedes that there are
limited exceptions.
For Enderlein and other pleomorphists
who followed him, the development of
an acid state in the blood represents a
change in the terrain that can push it off-
kilter, initiating disease processes. He saw
the fungal state of the pleomorphic cycle
as the major cause of disease.
This challenges the scientific orthodoxy
that blood pH is not subject to significant
change except where a limited number of
serious health conditions are concerned.
However, to advocates, small acid pH
changes to the blood of as little as 0.1 are
considered capable of negatively affecting
an individual’s health.
Royal Raymond Rife (1888–1971)
Rife was an American autodidact with no
scientific training, who was most active
in the 1920s and 1930s. With funding
support from industrialist Henry Timken,
he built the Universal Microscope, the most
powerful of its era with a magnification of
up to 60,000×. This live blood microscope
opened up a new world.
By making small changes to the
supporting medium, Rife could induce
pleomorphism among viruses and bacteria,
which persuaded him that germs were
largely the result of disease states rather
than the cause. In an analysis of typhoid
culture, he saw scintillating turquoise blue
granules in a state of permanent motion,
mirroring Béchamp’s earlier observations.
These resemble blue-coloured vesicles
first observed by Wilhelm Reich during the
1930s, that he called “bions”.
Later, Rife devised a means of killing
viruses by beaming frequencies at
100 | wellbeing.com.au
them, calibrated to what he called their
“mortal oscillatory rates”, and would
watch the viruses shatter. Despite
receiving recognition for it, his work was
later suppressed and sabotaged by the
medical establishment.
In more recent years, frequency-
beaming electronic units colloquially
known as Rife machines have come
on the market. Generally banned from
advertising any health claims, there
are nevertheless reports of them being
successfully used for some conditions.
Gaston Naessens (1924–2018)
Naessens was a French medical
researcher who lived in Canada for most
of his life. Over the past decades, he was
responsible for some of the most detailed
scientific observations of pleomorphic
behaviour to date. This was aided by
a super-microscope that he designed
himself, known as the “somatoscope”, with
a magnification capacity of up to 25,000×.
His name for the pleomorphic
microorganisms he saw was somatids
(“little bodies”). Meticulously he documented
somatids undergoing a three-stage
Above: High power photomicrograph
of a serous papillary carcinoma of the
ovary, an aggressive type of ovarian cancer,
demonstrating prominent
nuclear pleomorphism.
metamorphosis cycle, indicating a state of
health. Another more complex 16-stage
cycle involved viral, bacterial and fungal
stages, and signalled a pathogenic dynamic.
Mirroring the conclusions of Béchamp,
Naessens found somatids to be more or
less indestructible, impervious to heat,
chemicals and nuclear radiation. He
believed that they are found in everything
that is alive or has been alive.
The DNA connection
Béchamp considered microzymas to
be transmitters of heredity. Far more
recently, Naessens came to a similar
conclusion, and echoed Béchamp when
he said, “The somatids, one can say, are
precursors of DNA. Which means that
they somehow supply a ‘missing link’
to an understanding of that remarkable
molecule that up to now has been
considered as an all but irreducible
building block in the life process.” His
wife Françoise is quoted as viewing
somatids as tiny condensers of energy.
Equally weird are experiments carried
out by Naessens where somatids are
extracted from a rabbit with white fur, and
a solution containing them is injected into
a rabbit with black fur. Within a month, the
fur of the black rabbit would start to turn
greyish. In a reverse process, injections
from a black rabbit into a white rabbit
caused it to start producing grey hairs.
A cancer link
In 1890, a Scottish biologist, William
Photography Getty Images
Russell, described the “parasite” of cancer.
Tiny spores, also known as “Russell
bodies”, were frequently discovered in
the cancers he examined. His work was
later replicated or followed up by other
scientists, and today the existence of these
tiny bodies is fully accepted, but not usually
as a cancer cause.
 By the early 20th century, bacteria
had been dismissed as a cause of cancer,
and Rife’s work challenged this medical
dogma. He isolated a pleomorphic viral
form that he linked to all forms of cancer,
and which he named Bacillus X. Using
this, he was able to generate breast
cancer in rats with 100 per cent success.
His technology was found to be successful
in treating cancer in humans.
American physician and cancer
researcher Virginia Livingston gave the
name Progenitor cryptocides (“ancestral
hidden killer”) to the pleomorphic microbe
that she identified as the cause of cancer.
Acknowledging Russell’s and Rife’s earlier
research contributions, her work was
replicated by three other female scientists,
including Irene Diller whose experiments
fulfilled Koch’s postulates. Livingston went
on to develop an immunotherapy-based
cancer vaccine, and reported a high level of
treatment success.
Live blood analysis
Arising from Enderlein’s work a hundred
years ago is live blood analysis, in which
a sample of blood is viewed through a
dark-field microscope. Frowned upon by
the medical mainstream which considers it
to be invalid, this screening tool is available
in Australia and New Zealand, although
practitioners tend not to advertise. Despite
this, mainstream medicine does use live
blood analysis to check for spirochaete
bacteria responsible for conditions such
as Lyme disease, syphilis and yaws, but
beyond this it keeps a tight rein on what the
technique is used for.
The live blood process involves
removing a drop of blood from the client,
and transferring it to a slide within
seconds. The speed of this process
makes contamination very unlikely. The
blood stays alive for up to 10 hours in
healthy individuals. Live blood analysis
is purportedly used to identify one’s
health status, and to screen for the risk
of developing future conditions. Blood
structures are viewed on a video screen.
In contrast, electron microscopes do not
use a cover slip, which would cause a blood
sample to quickly dry out and die.
Greg Fredericks, who is based at
Skennars Head in northern NSW, uses
live blood analysis as an adjunct to his
naturopathic practice. Fredericks trained
under Naessens, and his microscope is
modelled on Naessens’s somatoscope.
While the average microscope has
a resolution of around 1600×, Fredericks’s
equipment has a far superior resolution of
20,000×. Using this equipment, Fredericks
regularly encounters pleomorphic
behaviour, some involving forms engaged
in a dancing motion on the edge of cells.
His book Darkfield Warriors is a live blood
manual oriented towards practitioners.
Sceptical resistance
While mainstream science rejects
pleomorphism, it concedes that there are
limited exceptions. One of these is the
Helicobacter pylori bacteria, which can
appear both as a helix-shaped rod and as
a spherical form. Mycoplasma bacteria
lack cell walls, and as a class tend
towards pleomorphism.
When it comes to more controversial
claims of pleomorphism, the following
arguments and resistances often crop up
from believers in orthodoxy:
• Pleomorphic forms are viewed as
meaningless artefacts.
• These forms are often dismissed when
viewed, on the basis that their existence
is not accepted by the mainstream, and is
therefore irrelevant.
• They represent contamination of cultures,
despite the researchers involved going to
some lengths to avoid contamination.
• The agitated movement of forms is
often dismissed as Brownian motion
(resulting from impacts from nearby
molecules), but close observations
indicate otherwise. In some cases,
pronounced movement occurs at the
cooler times of day when Brownian
motion should be less marked.
During the 1930s when Rife was active,
pleomorphism was being acknowledged
in science journals as an established
fact before it was discredited by an AMA-
orchestrated media campaign. Today,
pleomorphism does not appear in the
indexes of biology textbooks. Wikipedia’s
anti-natural-health slant is reflected in its
often dismissive treatment of pleomorphic
pioneers. Gaston Naessens, who has been
compared to Galileo, does not even have
a Wikipedia page. This field has largely
been ignored and forgotten, but if a group
of remarkable and forgotten scientists are
correct, it deserves far more attention.
Martin Oliver is a writer and researcher based
in Lismore.
wellbeing.com.au | 101
 mind
ANGER

The upside
of anger
Anger often gets a bad rap, but sometimes it’s
critical for you to get mad.
Words SONIA ZADRO

A
nger can be destructive. Not
only does it feel pretty crappy,
it’s terrible for your body in the
long term. Anger is the “fight”
in your “fight or flight” defence system,
which activates your sympathetic nervous
system when you feel under attack.
When fight or flight is switched on, stress
hormones such as cortisol and adrenaline
are released, your heart pumps blood
faster to carry oxygen to your extremities,
blood is diverted away from your stomach
and into your arms and legs to run from
or fight danger and your immune system
is suppressed. This is all okay if it only
lasts a couple of minutes or hours. But if
your fight and flight system is switched on
for weeks, months or even years, it takes
a toll on your body. You
might get sick because of In an
your suppressed immune The Guardian, [Greta some people can be
system; your stomach’s
organs (with less blood Thunberg]
flow) and your heart (with people can just let things to be in denial about this
the increased pressure of
pumping more blood) may
go,
start to wear down, causing illness and
heart problems. Then, of course, there’s
the psychological impact of chronic anger,
depression and anxiety, not to mention
the devastating impact anger can have
on relationships when not kept in check,
or worse, when combined with alcohol.
Not to mention the effect anger can have
on society when expressed destructively
through politics, war and religion.
The function of anger
But anger doesn’t just keep you alive in the
physical sense but also the psychological
and emotional, because anger brings
with it the gift of healthy boundaries, self-
respect and self-belief.
Having said that, it’s important to
remember it’s how you interpret events
that influence how angry you feel,
so it’s important to check that your
interpretations are accurate and based
on fact before you let them fuel the fires
of your rage. And to know whether your
interpretations are correct sometimes
requires a healthy dose of self-awareness
as your own unresolved issues may be
distorting your perception of an issue.
However, sometimes your
interpretations are correct. Whether
you like it or not the
interview with world is imperfect, and
cruel, manipulative and
said “Some dishonest. You can choose
and allow yourself to be
but I can’t.” abused, manipulated and
used, or you can feel anger’s fiery tongue,
and let it energise and motivate you to set
boundaries or take action. Sometimes, this
action may simply be the choice to keep
your distance from someone abusive if
you know they are not capable of resolving usually go through a phase from passivity
conflict through respectful and open to anger. I always see this as a good sign.
communication. Sometimes anger may It’s telling me they finally realise they don’t
motivate you to tell the person how their deserve the put-downs and bullying from
behaviour makes you feel and how you their family, colleague, boss, friend or
would like them to behave, and sometimes partner. They don’t have to say yes when they
anger might even motivate you to fight for don’t want to, and when their anger finally
Photography Getty Images

So, why have anger at all if it’s so
destructive? Originally, anger kept humans
alive in the wild, motivating them to run
from the lion or to fight danger. In modern
society, it still plays this role. You don’t
want to be casual about a car coming
towards you at 60 kilometres an hour. You
need a system that goes “Get off the road!”
a cause or contribute to a charity.
Anger as healer
A consistent pattern I have observed in
clients after working for 22 years as
a psychologist, is this: depressed or anxious
clients with low self-esteem who come to
therapy as over-compliant and unassertive
emerges it comes from a new-found self-
respect that is yearning to be recognised.
A similar pattern shows up after
a few sessions of trauma-processing
work related to long-term sexual and
physical abuse. Often these clients begin
therapy with the false belief they deserved
the abuse, and that it was their fault,

102 | wellbeing.com.au
even if they were a small child when the
abuse began. They may recognise this as
irrational — how can a three-year-old be
blamed for being sexually abused? Yet at
a deep emotional level they still blame
themselves, thinking “there must have
been something wrong with me”.
Traumatic experiences by their very
nature lock negative false beliefs into the
nervous system until they are processed
properly. These individuals are often
not consciously angry, except maybe
at themselves. Instead they tend to be
depressed and extremely anxious and
have low self-esteem. It is only when they
process their traumatic memories — their
terror and sadness — that their anger
emerges naturally along with more adaptive
beliefs like “he was bad, not me”, “I was
just a child”, “I deserve to be safe and
protected”, and “he manipulated me”. These
then shift to “I am safe now, I am a good
person, I deserve good things.” Here their
emerging anger reflects their emerging
self-respect, and these new positive beliefs
can now direct all areas of the person’s life
in a healthier way. With further processing
of this anger they can usually go on to find
some acceptance and peace. But if anyone
tries to abuse them again, their newfound
self-respect allows the gift of anger to rise
up and create a boundary when they need it.
How to deal with anger
during conflict
A close relationship in which no one ever
expresses anger — whether a marriage,
friendship or work relationship — is not
a healthy one. It’s normal to feel angry
from time to time, and if left unexpressed
it will fester and create problems. What’s
essential to realise here is that it’s the
denial and suppression that creates the
problems, not the anger itself. When
people suppress anger, they eventually
wellbeing.com.au | 103
 mind
ANGER
explode which is harmful to a relationship,
they lose trust which destroys the
relationship, or they turn the anger
inwards which is harmful to themselves.
Either way if you don’t honour the energy
of anger, it will find an outlet and it
probably won’t be a healthy one.
So, what should you do with your
anger? Go and shout at your boss after
enduring their micromanagement for
six years? Of course not, but you need to
find a way to process it. You can only truly
let anger go when you have processed,
understood and, if needed, acted on it.
Ways to process your anger include writing
or talking to someone about it, physical
exercise, direct physical expression like
a kick-boxing class, even yelling into a
pillow (while it sounds extreme) may be
called for on occasion. You can also simply
tune into where you feel the anger in your
body physically and breathe into it. Feel
it fully and ask yourself, “What thoughts
or feelings are underneath this anger?”
If thoughts come up, then ask, “Are these
thoughts facts or assumptions? Could
I be misinterpreting the situation? Is there
another way to view it?” If you believe your
thoughts are factual and you still feel angry
after processing your feelings, it’s probably
time to talk to the person directly and
respectfully. If the person you are angry
with is willing to listen respectfully to your
experience this is the best option. Some
people aren’t willing to listen respectfully
and become aggressive or avoidant —
they can’t cope with any kind of feedback.
This is when you decide to either let the
situation go or let the relationship go. If you
do talk with them keep in mind that intense
anger suppresses the empathy centres
of the brain, so be mindful of listening
carefully to the other person’s perspective.
Also own your angry feelings rather than
blame. Say “I felt angry when you …” rather
than “You did this and made me angry!”
The Emotional Freedom Technique
(EFT) is another effective way to feel and
process negative feelings like anger. This
involves fully experiencing a feeling while
tapping on acupressure points. While it
sounds unusual, there are now over 100
randomised controlled studies supporting
the effectiveness of EFT. The recent
bestseller, The Science Behind Tapping,
by Australian psychologist and associate
professor Dr Peta Stapleton is a good
place to learn about EFT.
Injustice
One of the most powerful gifts of anger
is its ability to promote justice. Without
the motivating energy of anger, which
makes humans act, no change, justice or
progress would exist.
Can you imagine living in a society
where no anger had existed for the past
200 or so years in Australia? While an
104 | wellbeing.com.au
Sometimes anger may motivate you to tell the person how their
behaviour makes you feel and how you would like them to
behave, and sometimes anger might even motivate you to fight for
a cause or contribute to a charity.
absence of anger would have had lots of
huge advantages like no war, it would have
brought a devastating absence of progress.
As a Western woman living in a country
which inherited the laws of late 18th and
early 19th century Britain, things would
look very different in Australia with no
anger to motivate change. As a woman
I would still legally not be allowed to work,
have a profession, own property, vote or
marry a person from another race or my
own sex. My husband could physically
or sexually abuse me, and I would not
have the right to legally divorce him. The
poor would still be desperately poor with
no access to education, housing, health
or legal services. Children from the age
of five would still be forced to work 60-
hour weeks in appalling workhouses,
African American people would still be
brutally and systematically tortured and
subjugated under a system of slavery,
Indigenous Australians would be still be
killed, subjected to apartheid and unable
to vote — and the list goes on and on.
So, while this absence of anger has
some big positives, it is not a world I want
to live in. In this sense anger has been the
saving grace, the sole driving force for good
which has helped societies around the world
to positively grow and evolve. Sitting back
passively and just “letting these things go”
would have served no one and perpetuated
devastating oppression and abuse.
Of course, injustice and inequalities
still exist for many Australians and all
over the world, and sometimes it can
be difficult to manage the anger that
such injustices inspire. A good way to do
this is sign up for a charity like Amnesty
International or Greenpeace.
For those motivated to do more than join
a charity, you can look to individuals of great
courage for inspiration on a grander scale.
Take Swedish schoolgirl Greta Thunberg.
Last year at 15 years of age Thunberg
inspired and motivated a worldwide strike
against climate change. In an interview with
The Guardian, she said “Some people can
just let things go, but I can’t.” And thank
goodness she can’t.
Thunberg’s statement about not letting
things go made me think of a therapy
trainer I encountered many years ago with
ongoing behaviour which was seriously
unethical and, in my opinion, dangerous.
I really tried to let this go at first, but in the
end I reported the trainer to the relevant
ethical committee for review. The instant
I did so a monumental weight lifted from
my shoulders. Not a lot came of it at the
time other than him being more closely
observed, but a year later another trainee
I had never met phoned and thanked me.
He said he would never have had the
courage to go through with his complaint
against the same trainer had I not put in
my complaint. I was glad I had not let it go,
because sometimes anger is a force that
is trying to tell you something to make you
Photography Getty Images
grow. It’s different for everyone. And it will
not go away until you listen.
Sonia Zadro is a clinical psychologist with
20 years of experience and a freelance writer.
She is interested in helping people heal and
opening minds through science. To find out
more, visit soniazadro.com.
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 mind
MAKING SOCIAL CONNECTION

Rebuilding
the herd
Social connectedness is a matter of survival not
preference. Our clever evolutionary design has urged us
to connect, ensuring the proliferation of the species. The
need to belong is in fact just as critical to your wellbeing
as having food and shelter.
Words MARIE ROWLAND

S
ocial connection is not an optional ones fallen or left behind. This is
extra to living a good life. In an age not survival, but evolutionary love.
where the individual is glorified We too have an evolutionary need to
and being part of the collective is form bonds and hence the reason our
scorned as being unexceptional, perhaps ancient ancestors formed tribes. This
we need to rethink our view of the herd has ensured reproductive success and
as not just being a good thing for our guaranteed our longevity. In recent times
wellbeing but as being essential to our very we have abandoned this idea of the tribe
being. After all, there is safety in numbers. and extolled the so-called virtues of the
individual. But we see the results of this
Pack mentality is thinking in the fractured
a good thing We are designed society in which we reside.
In nature we see the As 19th century philosopher
effectiveness of the herd to congregate and Henry David Thoreau said,
or pack working together. are drawn to the “The mass of men live lives
Animals of the same species
bond, reside and hunt as a
collective, especially of quiet desperation.” This
has now reached epidemic
collective, and this ensures when we share global proportions.
the survival of all in that a higher goal In the UK, there is now
community. The saying “the a Minister for Loneliness,
whole is greater than the or purpose. and in India a Minister for
individual parts” is perfectly Yoga, and this is in reaction to
apt here. Wolf packs, lion prides and the disorientation of the disenfranchised
dolphin pods form social groups for life. citizen who no longer feels a sense of
In fact, their intrinsic emotional bonds belonging. It’s proven that poor mental
are just as strong as their physiological health adversely affects the GDP of
survival strategies. We know that animals countries. In the last century, people left
emotionally bond and even perish from their ancestral villages looking for “a better
broken hearts. An elephant mother life”, and over time the tribe was eroded
will despair over a dying calf and the and displaced, with people flung to far-off
whole herd will grieve in sympathy. It is places. The core group splintered. As we
interesting to note that while “herd” is all know, once-big families consisting of
the more commonly used collective noun brothers, aunts, cousins, grandmothers
for elephants, a “memory of elephants” have literally become distant relatives.
is also a recognised term. These gentle Like our own primate cousins we are
giants are famed for never forgetting the social beings, designed to live in herd

106 | wellbeing.com.au
wellbeing.com.au | 107
 mind
MAKING SOCIAL CONNECTION
groups working together for the collective
good. However, we live in the age of the
individual where we aspire to singular
achievements and triumphs. Collectivism
has been replaced by individualism and this
thinking has permeated into our everyday
lives. However, like trickle-down economics,
it serves the few, not the many. For those of
us who don’t have enmeshed family lives or
friendship networks, we slip through social
cracks and lead lives in isolation — some of
us have not been touched in a long time nor
been involved in a meaningful conversation.
What is truly tragic is that this epidemic is
affecting more and more young people who
are digitally connected but lead marginalised
lives. Spending more and more time alone,
this cohort is now the most “at risk” group
for suicide, rivalling those at the other end of
the age scale who are over 80 and exiting life
by their own hand.
Nothing social about
social media
The advent of technology is in fact rewiring
that beautifully evolved brain sending the
amygdala (that primal part of the ancient
limbic brain which processes emotions) into
sensory shutdown. Millennials are messing
with millennia of evolutionary design.
These handheld menaces, aptly called
the iPhone as there’s no “we” about it,
are rewiring these impressionable young
brains to not socialise, as generations
before them did through necessity. Steve
Jobs has a lot to answer for. Toddlers
are predominantly interacting with and
addicted to their screens, and this is where
they obtain their soothing and comfort
108 | wellbeing.com.au
from. Parents are relying on these digital
babysitters so that they can peer down at
their own screens. This is a social calamity
in the making and it is undoing thousands
of years of evolution in quick time. The rise
of narcissism, hopelessness, loneliness and
the need for instant gratification, as well as
the escalating rates of mood disorders such
ADHD and anger management issues such
as oppositional defiance disorder (ODD),
are testament to the growing mental health
malaise affecting young members of society.
The oft-quoted simplistic solution
encouraging kids to put their phones down
and to revert to climbing trees and scraping
knees could do with modification. Climb
trees, but do it with your friends. There’s
a lot to be said for hanging out together in
little gangs, playing soccer in the street and
seeking out adventure as old-fashioned
author Enid Blyton endorsed with her
Famous Five and Secret Seven books.
Now this is not a harking back to
nostalgia or a sentimental longing for a time
long gone. While Ms Blyton and authors of
her generation may have not been aware of
the science of social psychology (the study
of how the behaviour of the individual is
affected by others in the social environment)
they knew that we are intrinsically motivated
and influenced by others. They championed
the positive effects of group effort and
how cooperation works to benefit all. In
many ways, these fictional kids showed
their readers how to get along in life.
These characters also exemplified how
the individual behaves or reacts when in
a social environment. When young people
are alone in their room, literally left to their
When young people are
alone in their room, literally
left to their own devices,
they may not act with
a moral sensibility, and
their sense of responsibility
for either themselves or
others remains unchecked.
own devices, they may not act with a moral
sensibility, and their sense of responsibility
for either themselves or others remains
unchecked. Inevitably, behaviour is affected
when we have to interact with others. These
now seemingly kitsch novels also spoke of
the value of real-life friendship as opposed
to the virtual version fuelled by likes and
unknown followers.
Evolutionary science is
no fiction
More and more scientists are now
investigating the primal brain and how
such networks within the brain system have
evolved to ensure our survival. American
neuroscientist Matthew Lieberman, author
of a groundbreaking book in this area,
Social: Why Our Brains are Wired to Connect,
asserts that we are fundamentally social
beings. He believes “Our brain is wired to
feel pain and pleasure depending what is
going on socially in our lives. Our ability to
think socially is so essential to our survival
that evolution gave us a separate brain
system for just this type of thinking.”
In his book he explains that there is
a network in the brain where “social
thinking” occurs alongside analytical
thinking which takes place in the prefrontal
cortex. It is this part of the brain that gets
all the attention. But he is interested in
that other part where the amygdala resides
and which is now the focus of social
neuroscience. The amygdala is critical
for emotional and social intelligence
as it evaluates data and assigns values
to it — it is the place where perception
and interpretation happen. It processes
behaviour and differentiates between what
is the norm and what isn’t. People who
sit on the autism spectrum, for instance,
are lacking in this facility, and as a result
and through no fault of their own often
don’t display acceptable social behaviours.
Lieberman humorously points out that
those of us with larger amygdalas actually
have more friends than those with a lesser
Photography Getty Images
amygdala proportionally.
It appears that we have much to
learn from this evolutionary design. For
instance, while the analytical brain gets
all the plaudits for its cognitive ability,
the social brain has a lot to teach its
stablemate. Lieberman cites the example
of social-based learning. He says, “In
the classroom being social is the enemy
of learning. But if you learn to teach
someone else, you actually learn better
than if you learn merely to take the test.”
This is a phenomenal discovery and is
a valuable insight not just for educational
purposes but for how we interact in life.
The social brain learns and teaches
more effectively than the analytical
brain. Collaboration is the key to better
understanding and outcomes. Results are
actually optimised using the social brain
approach. Corporates and governments
which are primarily results-focused could
learn a lot from this systemic thinking
using both sides of the brain.
The brain is a marvellous system,
and while we think of it as a resource to
make our lives better, bigger and brighter
we forget that it is our survival system.
Evolutionary psychology contrasts with
social psychology, in that it is the study of
how patterns of behaviour have evolved
through natural selection, which is not
dissimilar to how our genetic or physical
characteristics have evolved over time.
Through natural selection, the term coined
by Charles Darwin, we have adapted
behaviours over the millennia to optimise
reproductive success as well as survival,
and these behaviours have been passed
down from generation to generation.
This explains why, for instance, a child
never having seen a spider or snake is
instinctively panicked and scared, knowing
that this is a threat (even when viewed in
an enclosure or under glass). Interestingly
enough, research shows that they are not
as scared of other predatory animals such
as tigers or lions and do not experience
that heightened response. Evolutionary
psychology has an explanation for this.
These bigger predatory animals were
easier to spot in hunter-gatherer times
and therefore escape was easier, whereas
the spider or snake unwittingly appears
out of nowhere, causing a need for an
instantaneous response to ensure survival.
Attachment is not just a theory
One of the core tenets of Buddhism is
non-attachment. Being defined by or
attached to the material life or even to
relationships is regarded as the road to
suffering. Upon scrutiny, this philosophy
makes perfect sense, especially in this
day and age where we are defined by what
we have and how we look. Attachment,
it is believed, prevents you from
attaining that deeper insight to reach
enlightenment. This is an aspiration
many of us cannot achieve in its entirety,
although its premise is very useful when
dealing with life’s travails. When we
release ourselves from clinging to desired
outcomes we can live in the present
and achieve the perspective to live with
acceptance and equanimity.
But it is interesting to note that
a Buddhist monastery is filled with monks.
Even when they are in enforced silence, they
are together in that silence. They eat, pray
and meditate together. And there is nothing
more moving than listening to their chanting
in unison. We are designed to congregate
and are drawn to the collective, especially
when we share a higher goal or purpose.
From the moment a baby comes into the
world, it clings to its mother. It is assumed
that the mother only provides the essential
food and protection the baby needs to
survive, but survival is contingent on so
much more. The mother provides comfort,
love and affection, and these bonds are
absolutely primal and essential for the
very existence of life. A mother’s love is
instinctual and this has been programmed
into us as part of our evolutionary design as
it ensures ongoing reproductive success.
For those mothers suffering from
postnatal depression where they cannot
bond with their child, this in itself puts
the child at risk. Now we have access
to psychological support and even
medication, but in times when there was
not that safety net dire consequences
resulted. When we lived in bigger tribes
in ancient times, a mother who could
not provide that comfort was replaced by
another member of the tribe who would
effectively become the surrogate mother.
Maslow’s hierarchy of needs has at the
very bottom of his pyramid the essential
physiological need for food and shelter.
Sitting above that sits the need for safety
and security. It is only in the middle or
third tier where love and belonging reside.
Many neuroscientists and evolutionary
psychologists would argue this point,
asserting that the love and connection
tier should be regarded as a primary and
essential need. From the moment we exit
the womb we need deep bonds of love
and connection to survive. We know that
children who suffer from abandonment or
rejection in those early years have lifelong
emotional issues. The upper two tiers of
esteem and finally self-actualisation are
indeed more about thriving than surviving,
but self-love and regard can only occur
when we have experienced it from others.
That famous song from the 1970s
by the Hollies may have been more
scientifically pertinent than its primary
purpose of being a popular love song
to woo swooning love-struck girls:
“Sometimes all I need is the air that
I breathe and to love you.” If we were to
apply this inadvertent insight to Maslow’s
pyramid you would actually have the
physiological and connection needs sitting
side by side on the bottom tier.
Connection is a matter
of survival
Love and connection can never be regarded
as an optional extra. It is fundamental to
life on Earth. Evolutionary design informs
us that being social is not merely about
having more fun or someone to talk to at
a party but is intrinsic to your very survival.
Technology is hijacking and supplanting
this need for actual connection and our
brains are going haywire. It is time to plug
back into your real social networks and to
know that it is critical to belong to each
other rather than to a service provider. Only
humans can provide the network to be in
service of each other.
Marie Rowland is a writer and psychotherapist
in private practice based in Manly on Sydney’s
northern beaches. For more information go to
talking-matters.com.
wellbeing.com.au | 109
 mind
PRACTICE
Deliberate
practice
Learn how to turn off autopilot and move
from a practice that is “naive” to one that is
purposeful and deliberate.
Words NIKKI DAVIES
S
elf-improvement is at the core of
human activity. You want to live
a happier and fuller life, have
better relationships and achieve
your professional best. You want to do
better and be better than you were last
year, last week or last session. You want
to evolve to be who you were meant to be
and be able look back with a sense of pride
and accomplishment when you’ve achieved
a goal. You want a sense of purpose,
something to strive for and something to
keep you from treading water for too long.
To reach your goals — becoming
a great cook, improving your skills to
get a better job or mastering a musical
instrument or game like chess — you
often rely on practice to get you there. Yet
the maxim “practice makes perfect” is not
necessarily the best and most efficient
way to get you where you want to go.
Indeed, if in this practice you are
simply repeating mistakes or poor
techniques, if you haven’t got a clear goal
or aren’t sufficiently challenged, all the
practice in the world won’t benefit your
efforts in any meaningful way.
Instead, you need to be thinking
about the quality and type of practice you
110 | wellbeing.com.au
do: what are the elements you need to
concentrate on? How do you bring it all
together? Simply put, you need to move
from a practice that is “naive” to one
that is purposeful and deliberate. One
that encompasses measures, proper
technique, challenges and goals.
Deliberate practice is a theory posited
by psychologist Anders Ericsson in the
1990s that suggests that the development
of skills occurs best when you incorporate
a self-reflective feedback loop into the
process of improvement rather than simply
performing a task repetitively until you
think you’ve mastered it.
It is a type and quality of practice that
requires you to do a number of specific
things to help you move towards success.
These include: identifying what elements
of a task or activity you need to do better
in order to achieve an overall goal; making
a deliberate plan for how to do what you
need to do; gathering input from others via
instruction or observation; and developing
the ability to focus on the details of what
improvement looks like.
For Ericsson, who has run countless
studies over the past 30 years and written
a number of books including Peak: How
All of Us Can Achieve Extraordinary Things,
it is this kind of practice that enables
individuals to become the best in their
field. While there are many who imagine
it is innate talent, natural ability and even
luck that enables people to excel, Ericsson
doesn’t believe in the idea of prodigies.
Instead, he believes that it is deliberate
practice that can and does enhance the
kind of genetic factors like size or excellent
eyesight or reflexes that can give people
an advantage in a particular activity. For
example, height can make it easier to slam
dunk a basketball or give you an advantage
on the basketball court, but being tall in
itself will not make you a top-notch player.
And this is where the differences
between naive practice and deliberate
practice come in.
Naive practice
Photography Getty Images
Naive practice is what most people do: you
have a go, but that’s about all. You may push
yourself a little but don’t do so with any
real plan or intent, and when you reach
a skill level that feels good enough, you stop
improving and can even lose these gains over
time. Just going for a run won’t do much to
improve your stamina or fitness because
To maintain motivation, deliberate practice depends on
small, achievable, explicitly defined steps that help you
to work towards your goals.
you aren’t pushing yourself, and the more
automated or mindless your performance
becomes, the less you’re learning.
Deliberate practice
Deliberate or purposeful practice, on the
other hand, has well-defined specific goals
attached to it which allow you to judge
whether your practice is moving you toward
the level of proficiency or expertise you’re
looking for. Yet goal-setting is only one
aspect of deliberate practice, with another
significant aspect being focus.
Focus, says Ericsson, is what makes
the difference between mindless repetitive
efforts and purposeful efforts. For example,
wanting to become fitter isn’t going to
happen if you don’t have a specific goal in
mind, such as being able to perform over
a certain distance, or achieve a certain
weight or reps. It’s about smarter practice
rather than just more practice.
An easier way to understand the
underlying mechanism of deliberate
practice is to imagine that your goal is to run
a five-kilometre marathon. To achieve this,
deliberate practice would require you to not
only learn to run for longer by developing
your stamina, but also to reflect on and
focus on things like your gait or running
style — is it efficient? Is it safe? Are your
thoughts helpful or limiting? Your routine —
is it efficient? Or is it too much or too little?
The overall idea is improvement, to
reach a level of competency that you want
to achieve. And your practice should be
completely focused on getting you there.
Every time you get to your yoga mat or pick
up your weights you need to ask yourself the
question: How can I do this better?
In Ericsson’s theory there are four
components to deliberate practice: goals,
focus, feedback and challenge. Each of
these components is required for deliberate
practice to be effective, and without them
we risk our efforts falling back into naive
practice. How we can implement these
components is outlined below.
Goals
As mentioned, establishing realistic and
specific goals is key to deliberate practice.
Having a vague goal of improving your
work performance or qualifications to get
a promotion, or getting better at cooking,
or becoming more flexible doesn’t allow
you to create a plan with the kind of
milestones you need in order not only to
measure your progress but also to trigger
and maintain motivation.
Like most endeavours, developing
your ability in any skill challenges your
determination as you come across failures,
plateaus, regression and trials. However, if
you want to improve your skills and reach
your goals you need to maintain a level
of motivation to push through and persist
when things get tough or frustrating.
For Ericsson in his studies, this comes
down to harnessing personal strengths.
For example, when a student in one
of his studies hit the wall — in effect
reaching his natural ceiling of abilities
in a particular activity — his competitive
nature and determination to improve even
more was what kept him motivated to
keep trying. As a result of these efforts he
wellbeing.com.au | 111
 mind
PRACTICE
broke through that ceiling to achieve an
even higher level of performance.
To maintain motivation, deliberate
practice also depends on small, achievable,
explicitly defined steps that help you to
work towards your goals. These steps
should be designed to take into account
your current knowledge and skill level,
becoming more and more challenging as
you move toward your goals. For example,
if becoming good at baking is your
goal, setting goals with more and more
complicated recipes as you successfully
complete easier ones would provide the
right kind of incremental challenges to
your knowledge and skill.
But it’s not just about what you need to
do, it’s also about frequency and duration.
Ericsson’s work has found that top
performers, no matter their area of skill,
keep a similar practice schedule: brief but
intense, daily or every other day practice
sessions. So, making up a timetable of
activity and sticking to it can keep you on
track to meeting your goals.
Focus
Focus is key. Without intense focus on
the elements of your practice that you
need to improve to reach your goals, you
won’t reach them. For example, what is
stopping you from being flexible? Your
back, hamstrings, calves? Is there an
injury that might impede your efforts? And
then, what steps do you need to take? How
often? What does good form look like?
What is a realistic time frame to meet
your final goal and what are the lead-up
goals you need to master so you maximise
your progress?
Focus is also about performing
consistent, programmed and repetitive
activities or drills to enable you to meet
your goals. This is not about putting on
some music and just crunching out toe
touches, instead it’s about paying close
attention to form, movement and effort.
Yet because deliberate practice requires
your full attention, with intense mental
and/or physical effort, it can only be
sustained for short periods of time.
Indeed, Ericsson’s studies of extended
practice have capped the ideal duration
of practice at one hour per day, three
to five days a week, with other studies
demonstrating reduced benefits when
your practice sessions go beyond two
hours at any given time.
Feedback
Feedback is an important component
of deliberate practice, too. Whether
this comes from a third party or your
own reflections on where you are now,
compared with where you were last
session or last week isn’t important, but
you do need to be able to measure your
improvements and ensure you are keeping
112 | wellbeing.com.au
Every time you practise, every time you get to your yoga mat,
pick up your weights or head to class you need to ask yourself the
question: How can I do this better?
your form or techniques true. Indeed,
Ericsson believes that without feedback
you can’t accurately assess what you
need to improve or how close you are to
achieving your goals.
As such, feedback should be seen as
necessary for identifying areas where you
still need to focus your attention and areas
where you have made gains. For example,
if flexibility is your goal and you can see
that you’ve made advances in some ways
but not others, you can adjust your plan to
introduce activities to address the deficit.
Challenge
Moving out of your comfort zone, pushing
yourself beyond what you already know and
can do and upping your efforts are necessary
for you to become better at whatever it is you
want to achieve. Playing it safe keeps you
stuck, keeps you from ever understanding
your real capabilities, strengths, resilience
and resolve. Which isn’t to say you take
careless risks or physically harmful risks,
but it does mean you push yourself to do
more than you did last time.
For example, the premise of deliberate
practice is that your current performance
level during practice is not at your desired
level, that a gap exists between what
you can do and what you want to be able
to do. By the end of a practice session,
however, there needs to be something
measurable to demonstrate that you’ve
improved, even if incrementally.
Whether it’s about refining your form,
increasing stamina, improving an aspect of
your technique or increasing the ease with
which you can perform something doesn’t
matter. As long as you can see you’ve made
a step in the right direction you are moving
toward success and you can measure this
progress in some way.
Yet, while extending yourself is the key
to self-improvement, for Ericsson this
isn’t necessarily just about trying harder.
He instead likens the process to trying
differently. This means that if you can’t
seem to move forward any more with one
approach, you need to try another and
keep experimenting until you overcome
whatever hurdle is resisting your efforts to
reach your goals.
Part of this may be about changing the
way you see yourself or adjusting the mental
representations you have of performing.
Creating mental representations is another
component of deliberate practice identified
by Ericsson as being common among elite
performers and useful in helping anyone to
improve their performance.
Your skills in anything, suggests
Ericsson, are based on the number and
quality of mental representations you have
for that particular activity or skill. For
example, chess players, says Ericsson,
improve most by reviewing and challenging
themselves with expert matches. By doing
this, they build mental representations
of the games, which helps them improve
much more effectively than if they simply
played more games in general.
The high performer, says Ericsson,
is acutely aware of how best to perform,
through the mental representations
they have of what they need to do. By
comparing what they are doing with the
ideal picture of performance they have
created, they can modify their performance
through reflection and adaptation to
keep on track, eventually correlating
their mental images of themselves with
performing the skill at an expert level.
Deliberate practice is a long-term
venture in improving yourself, and while you
won’t all have the makings of a professional
Photography Getty Images
athlete, elite musician or yogi, you can learn
to work more effectively to build or improve
your skills and enjoy the rewards and sense
of accomplishment of your efforts.
Nikki Davies has a background in
communication, psychology and education in
the area of wellbeing and mental health.
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 mind
SELF-CARE

Uncover your
unconscious
beliefs
If you feel you are doing the same things day after day, you
aren’t alone: most people live repetitive lives that are driven by
unconscious beliefs. The good news is that a new and exciting life
awaits those who can uncover and transcend those beliefs.
Words EMMA DUNWOODY

D
o you ever experience déjà vu? per cent of them are repetitive, meaning
Have you ever felt that your life you have thought them before.
keeps repeating itself? Or worse It’s important to understand here that
still that you’re Bill Murray in your experience of life is directly correlated
Groundhog Day smashing your alarm clock with the thoughts you think every day. If
every morning in a vain attempt to break you’re thinking “I hate my job” or “I’m
the cycle of the same day happening over overweight” or any of other myriad self-
and over and over? deprecating or negative thoughts then this
OK, most of you are not living exactly will be a major contributing factor to the
the same day — you have weekends results you’re receiving in life. However,
of course. You don’t go to the office on I want to go one step deeper than just the
Saturday and Sunday. But seriously, take thoughts you’re thinking.
a moment to reflect on it: is it just the Of these thoughts you’re thinking, the
same day as Monday to decisions you’re making,
Friday but in casual clothes? … you delete, distort the actions you’re taking,
The truth is, everyone
and generalise the 95 per cent are completely
is living some sort of unconscious to you, even if
Groundhog Day, and most information that you think you’re conscious
of you are doing it Bill comes in according of them.
Murray-style, doing the same This is a preservation
things, having the same
to what you believe ... mechanism in the brain to
conversations, spending time prevent it from overload and
with the same people, worrying about the to handle making a decision fast when
same things and feeling the same below- faced with danger. Since your brain has
average levels of happiness and wellbeing 7-plus million bits of information coming
and high levels or stress and resentment. in through your senses at any second, it
Is this you? has to process that information in a split
If you answered yes, I’ve got your back. second or your head will explode (not really)
So sit down with a cup of tea, a piece of as it filters all the information down to
paper and a pen and let’s get you liberated. five to seven chunks that you can actually
consciously be aware of. This is really
The why important, because you delete, distort and
Let’s start at the beginning, with why generalise the information that comes in
you’re stuck in the same repetitive day according to what you believe, allowing only
over and over like some cruel horror the “relevant” information to be retained.
movie theme park ride. To begin with, For example, let’s say you have
it’s because you actually think the same a belief that says, “I feel like an imposter,”
thoughts every day over and over and “I don’t know enough” or “I don’t have
over. Experts believe we think as many as enough experience.” (All these beliefs
60,000 to 80,000 thoughts per day, and 95 are associated with the fear of not being

114 | wellbeing.com.au
wellbeing.com.au | 115
 mind
SELF-CARE
good enough that 70 per cent or more of
people have unconsciously programmed.)
You’ve diligently been working on a project,
putting your heart and soul into it. Then
your boss or a peer comes and says,
“There’s another way of doing this,” or
“I think you should do it this way” or “What
made you choose to do it this way?”
In that moment, faster than you can
consciously “think” of a response, your
unconscious beliefs have kicked in and
you’ve made it mean something like
“I messed up,” “They’ll fire me” or “Now
I’m going to have to start all over again.”
However, if you had a belief that “I’m
really good at what I do,” then the same
questions would result in a response like
“Yes, that’s another way to think of it,
thanks for the feedback,” or “I see what
you’re saying, but I’ve done it like this
because we’ll get a better outcome.”
Same event, very different reaction —
and all because of beliefs you’re not even
aware of.
Your daily beliefs
You are operating all day from these
unconscious beliefs that are dictating the
decisions you make, the actions you take
and the meaning you give to everything that
happens in a day, so you think that you’re in
charge. But you’re not really.
Where did these beliefs come from?
When you were young, under the age
of about seven, you had no filters and
no ability to rationalise or analyse. Your
mind was like a sponge, and everything
you heard and experienced from your
parents, family, school, TV, society and the
media just went in and stayed there. The
decisions you made about yourself as you
… the person that you decided you needed to be in your
formative years is the person you’re being today unless you
have consciously chosen to be someone different.
116 | wellbeing.com.au
absorbed these external stimuli from those
around you became the beliefs that still
run your life today.
These beliefs were created at a time
when your number one objective was to be
loved and accepted and to belong, and you
did whatever you had to do to get the love
you needed. The beliefs, and ultimately the
behaviour, that were created from this need
for love then became your identity, and most
likely it’s the same identity you have today.
You now know you have these
unconscious beliefs, you know how you got
them and you need to know how to take
them from unconscious to conscious so
you can do something about them.
From unconscious to conscious
Your unconscious beliefs are right there
in plain sight for you to see, even though
you’re completely unconscious of them.
Your life and the results you experience are
a reflection of your unconscious beliefs.
If you have a fantastic relationship
then you probably believe something like
“Relationships are an important part of life,”
“I’m grateful to share my life with someone
I love” or “I am supported and appreciated.”
If you are single and have been that
way for a while but long to be in
a relationship, what do you tell others?
Perhaps you say, “There are no good
men any more”? Well, with a belief like
that the “good men” are invisible to your
unconscious mind. He could be standing
in front of you, your heart racing, your
body saying, “Yes! That’s him!” and your
thoughts are telling you, “No, he’s too
good to be true,” “He’s not my type” or
“There’s bound to be something wrong
with him.” The result — you let him walk
away. Unfortunately, your beliefs just
would not let you see how good he really
was, so you keep hunting.
This happens in every area of your life.
If you believe one thing and you desire the
opposite it’s never going to manifest until
you address your beliefs.
Now you know you have them, where
they came from and how they’re stopping
you from living your best life and fullest
potential, but what can you do about them?
Here comes the fun part. This is where
you can uncover and reprogram your
beliefs — it’s all about taking an honest
life inventory and asking some really good
questions. Two of my favourite questions
from the brilliant Tony Robbins are:
• Whose love did you crave more, Mum’s
or Dad’s?
• What did you have to do and who did you
need to be to receive their love?
I know this sounds irrelevant, but in
fact the way we do one thing is the way
we do everything, and the person that
you decided you needed to be in your
formative years is the person you’re being
today unless you have consciously chosen
to be someone different.
The answers to these questions will give
you your fundamental underlying beliefs.
For example, let’s say you craved Dad’s
love more. You always had Mum’s love and
attention at home, but maybe Dad was more
introverted or was at work a lot of the time,
and you wished he would spend more time
with you and take more interest in you. Now
who did you need to be to get his attention?
Patient and waiting for him to show interest
in you? Quiet because he was introverted so
you thought you needed to be too? What did
you need to do? You knew not to bombard
him with questions when he walked in the
door and to shut down your excitement,
speak quietly, give him his space.
Imagine a child who experiences this.
What would they believe about themselves
and how to get love? “I need to put a lid on
my enthusiasm, energy, voice or people
won’t love me.” This is very common in
women. Perhaps she believes, “I have to wait
patiently to be seen, heard and loved. I have
to wait for others to come to me.” Sound
familiar, ladies? Another classic example of
“kids should be seen and not heard”.
Fast-forward 15 or 20 years, and this
girl grows up to be a woman who’s always
trying to keep her joy and enthusiasm under
“control” so as not to push people away,
especially men. Or she’s someone who helps
everyone else first because she needs to wait
Photography Getty Images
patiently until it’s her turn or someone else
tells her it’s her turn. See how this works?
The beliefs that you uncover from these
questions are the tip of the iceberg. Next
you can look at your identity beliefs; these
are the most powerful beliefs you have,
because the personality will defend your
identity over anything.

Identity beliefs
A brilliant example of this is
smoking. If you’re a smoker,
your belief is “I am a smoker,”
and your mind will tell you
anything to keep you smoking,
even though it’s the worst
thing you can do for yourself.
“Smoker” is part of your identity
— it’s who you are.
The power of this is obvious
in Allen Carr’s book The Easy
Way to Stop Smoking, one of
the leading methodologies for
quitting. The powerful argument
in his book is to change
your identity from smoker to
non-smoker, and then your
unconscious mind takes care
of creating the new habit to
support the new identity.
Your identity beliefs are
anything that comes after
“I am”, the two most powerful
words according to your
unconscious mind. It is
important that you become
really aware of what comes
after “I am” for you, because
you are who you say you are!
Exercise time. Get out your
journal and finish the statement
“I am …”, “I am …”, “I am …”
until you can’t think of anything
else to finish this sentence with.
Be sure to include both the
good and the negative. You’ll
want to keep what supports,
nurtures and lifts you up, and
discard the things that are
powerless or victim-based or
just not supporting you.
Once you have your list of
beliefs then it’s time to challenge
them. Are they true? Probably
not, because beliefs are mostly
convenient assumptions, not
truths. Is each belief supporting,
nurturing and growing you? If
yes, keep it, and if not, let it go.
SupÔrŘnÔ mÔrino wool fashion
Often awareness is enough to
let an inappropriate belief go.
However, you can go the extra
mile and answer, “If I am not this
then I am …”
An example could be: If
I am not a smoker, then I am
a non-smoker. That was easy.
How about, If I am not broke
then I am working on building
my abundance?
A powerful exercise you can
do is to pick an area of your life
that you’re struggling in and
become a belief hunter. What are
the unconscious beliefs that are
getting in your way, and what can
you choose to believe instead?
An example might be the old
belief that “There are no good
men left in the world.” You can
SmittÔn MÔrino crÔatÔ supÔrŘnÔ wool garmÔnts
choose to believe instead, “My
ideal man is out there looking that arÔ natural, brÔathablÔ and arÔ biodÔgradablÔ.
for me just as I am looking Clothing that fÔÔls soft is bÔautiful to wÔar, and is
for him.” So when he turns up good for the planÔt. ActivÔ-wÔar that nÔÔds minimal
you’ll follow your instincts and
washing as mÔrino wool is odour rÔsistant.
believe he is your ideal man.
You have a belief about WÔ arÔ smittÔn with mÔrino, and you will bÔ too.
everything in your life. The
results you live right now arise
from what you chose to believe
to be true about yourself, people,
money, relationships, career and
everything else in your life.
If you want to let go of
FRPEPIENG
Groundhog Day and live your
ideal day every single day then
it’s time to get conscious, go
belief-hunting and reprogram
SHI
the supercomputer between
your ears.
Emma Dunwoody is a qualified
behavioural master coach,
behavioural profiler and human
design coach and teacher. She helps
people discover who they really are All our garmÔnts arÔ proudly madÔ in
minus their conditioning so they Tasmania by a grÔat tÔam of womÔn.
www.smittenmerino.com
can live their fullest potential.
W: emmadunwoody.com Go to:
wellbeing.com.au | 117
 planet
ELEPHANTS
The elephant in the park
Elephants never forget … But can they forgive? We take an in-depth look at how a new wave
of ethical tourism is building in response to elephant abuse and cruelty.
F
or centuries, Asia’s largest land
mammal has been trained to
work for humans. Revered for
their sheer size, strength and
intelligence, elephants are a cornerstone
of Asian history. From the “tanks” of
ancient battlefields, to the “trucks” of
logging companies, symbols of cultural
and religious ceremonies and centrepieces
of circuses, they’ve given their all.
However, the species is now at crisis
point. Statistics from a study carried out
in 2017 by World Animal Protection (WAP)
estimate that in Thailand alone, numbers of
wild elephants have dwindled from 100,000
to between 2500 and 3000 in the last 100
years. There are now more elephants living
in captivity in Thailand than wandering free.
And with that comes myriad problems.
When logging was banned in Thailand in
1989, a period of limbo began where owners
and mahouts (elephant trainers) had to look
for new ways to keep themselves and the
elephants employed. Sadly, it wasn’t a matter
of setting the elephants free. Ironically,
through hauling logs, the elephants had
contributed to destroying their habitat, so
there simply wasn’t enough natural forest
left to support elephants that eat up to 10 per
cent of their body weight every day.
And so began a niche tourism market,
an economy literally riding on the
elephant’s back. From elephant rides and
polo matches to watching elephants paint
pictures, kick soccer balls, play music and
perform tricks like wiggling their ears,
118 | wellbeing.com.au
Words & photography JOCELYN PRIDE
throwing darts and even riding bikes,
elephant entertainment, particularly in
Thailand (where there are twice as many
elephants in tourism than in all other Asian
countries combined) is lucrative. A survey
conducted by WAP in 2014 found 36 per
cent of tourists in Thailand had or were
planning to ride an elephant during their
visit. In 2018, 38.27 million tourists visited
Thailand, and projected figures for 2019 are
more than 41 million.
“It’s a paradox, people want to interact
with elephants because they love them, but
to do this the elephant has had to submit
to cruelty,” says Ben Pearson, senior
campaign manager at WAP. “No elephant
is ever a pet — they are wild animals that
live in a complex herd structure.”
The ugly truth behind how
elephants are trained
With demand comes the need for supply.
In Thailand, illegally captured elephants
(usually smuggled across the Myanmar
border) can bring around US$40,000,
a baby elephant even up to US$60,000.
Separating the calf from the herd is the
beginning of a life in captivity. Like humans,
maternal instincts run deep, and when
a calf is poached, the mother and even the
aunties are often killed because they’ll stop
at nothing to protect their young. Anecdotal
evidence suggests that for every calf taken
from the wild, two to three elephants die.
Although localised regions may have
slight differences in specific training
methods, “breaking the spirit” of a baby
elephant to submit to humans is the
basic premise.
Originating in the highland tribal
communities of India and Southeast Asia,
the ancient ritual known as the phajaan
or simply “the crush” restrains the
elephant in a cage or shackles,
where it’s denied food and prevented
from moving until deemed “broken”.
Through the use of bull hooks, sticks and
other pain-inflicting tools the elephants
Five traits elephants share
with humans
Empathy
From rescuing a baby elephant stuck in the
mud, to squirting dirt to help heal a wound,
there are many recorded examples of elephants
offering support and comfort to one another.
Family life
When a calf is born, it’s raised and protected by
a close-knit family.
Self-awareness
Elephants can recognise themselves in
a mirror.
Mourn and honour their dead
When an elephant dies, other members of the
herd caress the body with their trunks and feet.
Communication
In addition to their ears, elephants have
the ability to hear vocalised and vibrated
sounds through the sensitive nerve endings
on their feet.
 At Elephant Nature Park in Chiang Mai, the elephants
are free to wander, form bonds, bathe, play in the mud
and rummage for food.
are then taught to obey signals through
fear and humiliation.
“Many tourists don’t realise the cruelty
behind every brushstroke, musical note or
ride,” says Pearson. “Even taking a selfie
with an elephant means it has had to
succumb to inhumane treatment.”
Fortunately, people are now starting
to understand. Over the last five years
there’s been a shift that’s starting to
gather momentum.
Elephant steps towards a new
wave of ethical tourism
“I admit, I’ve ridden an elephant,”
says Geoff Manchester, co-founder of
the Intrepid Group, the first company
to exclude elephant riding from its
itineraries in 2014.
“Back when we started taking travellers
to ride elephants in Thailand, we didn’t
know the dark side. There’s now no excuse.”
Although WAP’s first study in 2010
concluded that “strong concerns must
be raised regarding the situation for
wildlife used in entertainment venues in
Thailand”, Intrepid was still nervous that
a ban on elephant riding would see people
turn away from the company.
“It was a dilemma. We had big debates
in the office. But as a responsible tourism
provider, we knew it had to be done.”
The Intrepid Foundation then helped
support WAP’s second study of 2923
captive elephants in 220 venues across
Thailand, Laos, Cambodia, Sri Lanka and
India during 2014–2016. Results of this
comprehensive study identified three in
four elephants kept in venues offering
elephant rides were living in “poor and
unacceptable” conditions.
Bringing elephant abuse to the
attention of the world has resulted in
more than 200 companies including
Trafalgar, World Expeditions, G Adventure
and Contiki following Intrepid’s lead in
banning elephant riding.
The problem behind elephant tourism
is the tourists themselves. There’s no
such thing as a “good” elephant ride,
painting or trick.
“Ultimately it would be ideal if there
wasn’t a need for elephant rescue parks,
but I guess realistically there’ll be a need
Who’s doing it right?
In Thailand
Elephant Nature Park — Founded by Lek
Chailert and renowned as the leading example
of caring for rescued elephants.
Boon Lott’s Elephant Sanctuary — A family-
run sanctuary that focuses on using only voice
commands with the elephants.
Elephant Haven — Linked with Elephant
Nature Park in a more remote part of Thailand.
Elephant Hills — A luxury tented safari
experience globally recognised for high
standards in sustainable tourism.
Burm and Emily’s Elephant Sanctuary —
A refuge for elephants to simply be and for
visitors to observe natural behaviour.
In other Southeast Asian countries
Green Hill Valley Elephant Park — A family-
owned refuge in Myanmar.
Elephant Valley Project — A highly respected
registered NGO in Cambodia.
Tiger Tops Elephant Camp — Where visitors
can stay surrounded by elephants in a tented
camp in Nepal.
Elephant Conversation Centre — A centre
in Laos for elephants rescued from the logging
industry.
Elephant Transit Home — Specialising in
caring for orphaned baby elephants to release
back into the wild in Sri Lanka.
wellbeing.com.au | 119
 planet
ELEPHANTS

for them over the next 50-plus years. It’s all

about lessening the impact on the animal
and creating a more engaging, authentic
experience for tourists,” says Manchester.
Pearson agrees. “We need to show
businesses ways to make money from
rescued elephants without interaction.
It’s a transitional process.”

The shining light inside

Elephant Nature Park
Elephant Nature Park in Chiang Mai is
a leading example of a place where rescued
elephants can live in peace. Founded in the
1990s by renowned “elephant whisperer”,
Lek Chailert, whose work has been
honoured by Time magazine, Hillary Clinton
and the Ford Foundation and featured in
numerous documentaries and articles, it
continues to strive to create a business
model that engages tourists without
interactive experiences.
At Elephant Nature Park, tourists
come for a day or a multi-day residential
volunteer program that assists the
mahouts with the day-to-day running of
Things to look for to help
pick an ethically Asian
elephant experience
What’s on offer for tourists?
Wording can be confusing. Words like
“sanctuary”, park and refuge are often used in
the titles of providers. Find out the history of
the company and exactly what the tour entails
in order to make an informed decision.
What are they eating?
Elephants need a truckload of food, but they
also need a variety to remain healthy. Access
to a free-range area with bamboo leaves and
grass is preferable to supplementing a diet of
bananas, watermelon and other sweet treats.
Can they bathe?
As well as drinking, elephants need to give
themselves a mud bath and splash around in
a river or large dam.
Do they have friends?
Socialisation is the key to a happy elephant.
They need the freedom to choose their own
companions.
Is there shade?
Elephants need to shelter from the heat of the
day. Structures made of natural materials are
the most ideal.
Are there any baby elephants?
If this is the case, it’s highly likely the elephant
has been recently poached.
How are the elephants handled?
Mahouts play an important role in the health
and safety of both the elephant and visitors.
A good mahout shows respect for the elephant
and doesn’t punish with force.
If you were an elephant, would you be
happy living there?
It’s as simple as that.
“It’s a paradox, people want to interact with elephants
because they love them, but to do this the elephant has
had to submit to cruelty.”
the park. There’s no use of hooks, only
words of love and bananas. The elephants
are free to wander, form bonds, bathe,
play in the mud and rummage for food.
Over time, the park has stepped down
tourist–elephant interaction. In 2018 the
park phased out visitors helping bathe
the elephants, and by 2020 there’ll be no
more hand feeding.
“The more elephants do by themselves
the more they’re living naturally,” says
Atichart Chatpistchaikul (known as Tong),
a guide at the park.
The success of Elephant Nature Park has
helped turn the tide on elephant tourism.
Places in the residential volunteer programs
book out up to a year in advance, and Lek
and her staff are currently enlightening
many other venues across the region.
“If you want to know how an elephant
feels, listen to your heart,” says Tong.
Being surrounded by around 70
pachyderms in approximately 100 hectares
of the Elephant Nature Park is a humbling
experience. Every elephant has a raw, heart-
crushing story to tell. Victims of abuse from
illegal logging, street begging, circuses,
trekking camps and landmines, they bear
scars of shredded ears and twisted limbs,
sightless eyes and sunken backs.
“Jokia was an illegal logging elephant,”
Tong explains with quiet reverence as we
watch the gentle giant snuffling her trunk
along the ground. “One day she miscarried
while hauling logs and wasn’t allowed to stop
to see if her calf was alive or dead. When she
refused to work, the mahout slingshotted
a rock into her eye.” After being sold
to another logger, Jokia suffered from
depression and still wouldn’t work. “So her
new owner fired an arrow into her other eye.”
At 60 years of age, Jokia, which means
“eye from heaven”, relies on her best
friend Sri Prae to be her eyes. Limping
through irreparable damage to her left
foot as a result of a landmine, Sri Prae
helps Jokia navigate a world safe from the
horrors of their old lives.
It’s through spending time in places
like Elephant Nature Park that people gain
understanding. There’s no need to ride on
an elephant’s back, splash water all over
them or pose for a selfie. Instead look into
their eyes and see hope.
Jocelyn Pride is an award-winning freelance
travel writer/photographer based in Melbourne.
In 2016, she was awarded Best Responsible
Travel story by the Australian Society of Travel
Writers for an article in WellBeing. The same
story was also awarded an international prize
at IPW in Washington DC in 2017 for the Best
US Destination story. W: jocelynpride.com.au
How you can help
Speak up and be an advocate for animal
welfare.
Support the work of accredited venues.
Join an elephant volunteer project.
Make a donation to a registered fund.
Post on social media and warn other
travellers if you see animal abuse.
Buy locally produced environmentally
friendly products.

120 | wellbeing.com.au
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 travel
NORTHEASTERN TASMANIA
Wandering wukalina
wukalina walk, situated in northeastern Tasmania, is Australia’s longest Aboriginal-
owned and -operated multi-day guided walk. On the trail, Aboriginal guides share
lessons of life on country learned over 60,000 years.
T
here are many things to discuss
at the end of a long hike over
northeastern Tasmania, but our
group of 10 urban trekkers is
seated in a circle of reflective silence.
Clyde Mansell, one of the Aboriginal
visionaries behind the wukalina walk, is
telling a story.
It’s the story of his people — the
traditional custodians of the land over
which we have roamed for four days —
and the decades-long campaign to create
the first Tasmanian tourism venture
initiated by the Aboriginal community.
“The creation story has been handed
down for thousands of years, but anybody
who knows Tasmanian history knows
that our ancestors were removed from
country,” Mansell says.
“It took about 27 years for a cultural
structure that had existed on country for
at least 60,000 years to be removed by
the Europeans, but it didn’t mean that
the understanding or belief systems were
destroyed. They were not. It’s the stories
of the Tasmanian Aboriginal people — the
palawa — that make us who we are today.”
Two fledgling Aboriginal guides have
helped provide insight into this identity by
122 | wellbeing.com.au
Words ANABEL DEAN
leading us over 33 kilometres of national
park and reserve land from Mount
William/wukalina to Eddystone Point in
the uncommonly beautiful area known as
the Bay of Fires (larapuna).
wukalina walk
The wukalina walk is one of Australia’s
rare Aboriginal-owned and -operated
multi-day guided walks.
Mansell expains “Taking guests
onto country is a way of engendering
understanding, not to be grateful, but to
be appreciative."
It’s impossible not to be appreciative
when the visible evidence of Australia’s first
inhabitants appears from the beginning of
the journey at Stumpys Bay, a two-and-
a-half-hour drive from Launceston.
A short scramble up Mount William —
a 215-metre mound at the centre of Mount
William National Park — leads to a granite
outcrop where indents carved into rock
were once used as firepits.
“The fires were a way of messaging
the comings and goings of people from
the islands,” says 26-year-old guide Jacob
Holbrook, who traces his lineage back
to Manalagenna, the revered Indigenous
warrior. It was the English captain Tobias
Furneaux who observed the campfires
burning along Tasmania’s northeast coast in
1773 and so named the area Bay of Fires.
A jagged coastline way below stretches
horizontally to infinity and the Furneaux
Islands appear as lumpy land masses on
a hazy horizon. The documented ancestral
line of the palawa community extends
back to the Aboriginal women taken by
sealers to these islands in Bass Strait in
the early 1800s, but extends further back
by thousands of generations.
“That’s my homeland,” says Aboriginal
guide Carleeta Thomas, proudly pointing to
soft peaks that are floating like meringues
on Bass Strait. “I was the last baby to be
born out there on Cape Barren Island
(truwana). That was 18 years ago.”
Photography Rob Burnett Images
We snake back down the mountain
onto the flatlands that skirt sea along an
unmarked trail that leads into an oasis of
twisting coastal banksia and grass trees.
krakani lumi
A group of Aboriginal elders and trainee
rangers travelled for kilometres to this
promised land of wattle and melaleuca,
crossing beaches and freshwater lagoons,
 “Taking guests onto country is a way of
engendering understanding, not to be
grateful, but to be appreciative.”
Photography Rob Burnett Images

Opposite page: The lighthouse precinct at larapuna; a special place

for the palawa people
Top: A boardwalk leads from the standing camp (krakani lumi) out
into the coastal heathland
Above centre: Aboriginal guide Jacob Holbrook with guests looking
across the Bay of Fires
Directly above: Meet Frederique, larapuna's resident wombat
Left: Guests walking into camp along the dense trail from Mt
William/wukalina

wellbeing.com.au | 123
 travel
NORTHEASTERN TASMANIA
There’s a thunderous surf as we stride out on a crystal
day, along white quartz beaches rimmed by azure sea,
past grey granite boulders smeared in orange lichen,
skirting middens and high dunes.
before finding an appropriate open
hunting ground behind the dunes.
The standing camp, krakani lumi, is
our place of rest for two nights. It’s the
triumphant centrepiece of the wukalina
walk, the place where historical research
and architectural artistry by Taylor + Hinds
Architects of Hobart have come together
to set a new benchmark, blending the
ideal into the built form.
Our initiation into the spiritual
landscape begins immediately upon entry
into the huge blackwood-lined cathedral-
like dome that replicates the traditional
bark-shingled shelters of the palawa.
It’s an architectural award-winner that
epitomises the rekindling of culture on
country with respect and sensitivity.
On the inside, looking upwards, it’s like
a big empty red seedpod. On the outside,
the building is clad in black charred
Tasmanian timber, merging as a shadow
into the dense banksia and coastal heath.
There are plenty more stories to be told
around the central inset firepit out front as
this is the meeting place for all camp activity.
A sudden rain shower sends water sizzling
into the pit and a smoking veil floats over
the early evening damp. It’s like a smoking
ceremony to welcome us to country, but it
124 | wellbeing.com.au
passes quickly and soon there are mutton
birds splayed above the flames for dinner.
Rest comes easily in the six black
sleeping cubes scattered down a boardwalk
amid a natural sculpture garden of coastal
wattle. The dwellings seem to belong to
the landscape. They were built off-site in
Devonport and delivered by helicopter to
minimise the impact on a fragile terrain.
Each is oriented to maximise exposure to
summer or winter sun and makes use of
existing vegetation for privacy.
Inside the sleeping boxes, under red-
stained shingled domes, there are crisp
sheets and wallaby skin throws. Room
service comes in the form of an ocean
murmur and moonlight, meshed for
maximum comfort. Small hollows have
been made within the wall cavities to allow
occupation by endemic birdlife or other
little critters, but it’s serenely quiet.
Native bush tucker
The second day is reserved for an
exploratory beach walk through more
layers of history. Our guides talk of
the animal bones and brittle shells,
baked almost to dust, reminders of
dispossession but of resourcefulness
and resilience too.
Far left: High rolling
dunes along the Bay
of Fires (seen from
larapuna)
Above: Auxiliary light
at Eddystone Point
Left: Items used in
a shared cultural
activity session
This landscape is a living museum that
provides continual revelation: strangely
shaped shark eggs and rubbery bull kelp.
Shell middens, partly submerged in the
sand, are piled high with discarded seafood
dinners; along the way, native bush tucker
knowledge shows how to deal with thirst,
hunger, in sickness and in health. Thomas
talks about warrina turban shellfish and
reveals a small collection of stone tools
designed to scoop out the chewy but highly
nutritious snail meat after roasting.
Our time at base camp allows time for
absorption and creation. Thomas shows
how to make baskets with kelp, fur, shells
and beach bric-a-brac before it is time
to move again. “I like this way of staying
before going,” I say. “It’s the way the old
fellas would have done it,” she responds.
Eddystone Point Lighthouse
The third day is the longest walk, 17
kilometres to Eddystone Point Lighthouse,
with the wind belting into our faces. There’s
a thunderous surf as we stride out on
a crystal day, along white beaches rimmed
by azure sea, past grey granite boulders
Photography Rob Burnett Images
smeared in orange lichen, skirting middens
and high dunes. We are introduced to the
succulent and lightly salty “sea spinach”
that grows in profusion behind the rocks.
You cannot walk this trail and remain
ignorant about nature and wildlife. When
former Greens senator Bob Brown strode
against a brisk southerly breeze along this
part of the track, he noted the black swans
that had settled safely out at sea, and the
 Top: Aboriginal elders Clyde Mansell and
Audrey Frost talking to guests around the
fire pit
Top right: Guest accommodation: the
meticulously renovated Lighthouse Keepers
Cottage at Eddystone Point (larapuna)
Above: Domed sleeping hut with wallaby
skin throws at krakani lumi
Above right: Working with shells to make
necklaces
pied oystercatchers screeching as they ran
comically in front of walkers to distract
them from nests in the sand.
“By a combination of this subterfuge
and superb camouflage … these ancient
beach dwellers have thrived since the
first humans arrived, but not now,” Brown
wrote in The Guardian. “Under the impact
of introduced dogs, cats and off-road
vehicles on many Australian beaches,
their numbers are in serious decline. One
million native Australian birds go down the
throats of feral cats each day.”
The fragility of our natural world is
a continual point of conversation over
Photography Rob Burnett Images
days of walking, and especially after
hot showers on our final night, at the
lighthouse keeper’s cottage.
This is a meticulously renovated world
of white-walled comfort, with Aboriginal
chef Sarah’s wallaby lasagne for dinner,
followed by Aunty Sharon’s scrumptious
apple crumble and cream.
The next morning, Thomas leads us
up the cast-iron spiral staircase onto
the viewing platform at the top of the
lighthouse, a 35-metre-high granite
edifice erected 130 years ago (on another
important midden site) to keep mariners
clear of Eddystone Point.
We look outwards to all points of the
compass with a strong sea breeze.
A wallaby grazes along the curtilage of the
lighthouse keeper’s cottage and school
kids picnic on the grass beneath our feet.
wukalina rises like a rounded breast in the
wukalina walk
The wukalina walk (a project of the
Aboriginal Land Council of Tasmania)
is designed, owned and operated by the
Aboriginal community.
The purpose
The purpose of the walk is to deliver a cultural
experience that deepens understanding
of palawa culture and community, while
showcasing the natural beauty of the
wukalina and Bay of Fires/larapuna areas.
Why it is considered
groundbreaking
The project is considered to be
groundbreaking because it provides an
opportunity, for the first time, for the palawa
people to tell their story on their own land
and in their own time. The walk provides
invitation-only access to a cultural homeland
within a national park and a lighthouse
precinct that sits on Aboriginal-held land.
far distance, the day shines, and there’s
a siren call from the sea to stay.
Mansell’s words come again to mind.
“The morning sun is very important to give
life and energy. It makes you feel revived.”
The wukalina walk and its path connecting
us closer to country have refreshed and
reinvigorated us all.
Anabel Dean is a Sydney freelance journalist.
Her work appears in leading publications in
Australia and abroad. anabeldean.com
Culture and language
The palawa people are said to be the only
group of humans to evolve in isolation for
over 10,000 years. Their culture and language
is distinctively different from mainland
Aboriginal cultures, both in traditional times
and since European occupation. Modern-
day palawa culture is most strongly tied to
this northeastern part of Tasmania which
incorporates the Furneaux Islands.
More information
The wukalina walk, with a maximum of
10 guests, departs from Launceston each
Sunday from late September to the end of
April. Twin share per person $2495. The
price includes pickup and return from a
designated collection and return point in
Launceston, twin share accommodation for
three nights, all meals and snacks, national
park passes and two qualified guides.
wukalinawalk.com.au
wellbeing.com.au | 125
 travel
ICELAND
Iceland’s Westfjords:
An enchanting adventure
We journey to Westfjords, a large peninsula in north-western Iceland, and
discover the country’s less travelled path.
M
y toes curl with the shock
of freezing concrete as
I step out of the house with
bare feet. It is late in the
afternoon and the air has a crisp bite to it,
trapping my breath in a mist and sending
tingling sensations through the fingertips
and up the arms which turn into shivers
down the spine. I run briskly across the
only road through the small settlement
126 | wellbeing.com.au
Words AMY MCPHERSON
of houses, yelping at the rocks as they
stab at my soles before jumping into the
warm spring water in relief.
There is something very wild and
majestic about Iceland, a country that not
only lies at the clash of the Atlantic and
Arctic waters, it also straddles the Eurasian
and the North American tectonic plates
which continue to move and transform
the landscape of Iceland as we speak. The
Photography Amy McPherson and Promote Iceland
name is, of course, deceiving. Iceland is not
filled with ice; rather, it is formed by around
130 volcanic mountains in total, most of
which are still active. Volcanic outlets are
capped by giant glaciers, surrounded by the
melodrama of spurting geysers, outlandish
lava fields and its edges laced with more
than 10,000 waterfalls.
There is an enchanting side to Iceland,
of ancient sagas and spiritual journeys,
 Opposite page:
A natural spring pool
by the coast of the
Westfjords.
Above: Weather can turn
very quickly in Iceland.
Left: Puffins are
a common sight on the
bird cliffs all around
the Westfjords.

So, for my second visit, I was on

Volcanic outlets are capped by giant glaciers, surrounded
a quest to find the Iceland of sagas and
by the melodrama of spurting geysers, outlandish lava fields epic journeys. I chose the road less
and its edges laced with more than 10,000 waterfalls. convenient and decided to take a road trip
to the region of the Westfjords.
a land of bloodthirsty Vikings dramatised kjötsúpa, the delicious Icelandic meat
and made ever more popular by television soup, and a flurry of souvenir shopping. Westfjords
series such as Game of Thrones and Iceland’s Westfjords are shaped like
Vikings. Visitors from all over the world Ice and fire an oblique tail feather attached to an
come in search of the stories, but many On my first trip in Iceland, I also followed otherwise circular land. It is practically
would only hover around the capital the same well-beaten tourist trail created isolated, linked to the mainland only
Reykjavik and join coach trips out to the by the fascination with the country’s image by a stretch of isthmus and difficult to
south coast where most of the major of ice and fire. I, too, gasped at the dramatic reach. Although access to the region has
attractions are situated. I don’t blame landscape of its wild location, felt the power become easier since the construction
them. Many of Iceland’s most famous of the thundering waterfalls, stopped to of the Vestfjarðagöng tunnel in 1996,
sights are here. The roaring Gullfoss and listen to the roaring waves wash the black narrow and unmaintained roads make
Skógafoss waterfalls; the glacial lake sand beaches and retreated into the warmth it a challenge for tour coaches to enter,
of Jökulsárlón and the nearby Diamond of the visitor centres before settling back to so traffic is limited to locals and the
Beach, so named for the pieces of iceberg the sophisticated Reykjavik, where I found adventurous few. Because of this, the
that are deposited on the black sand myself among high Nordic fashion, trendy landscape in the Westfjords is largely
beach, creating an illusion of sparkling bars and stylish hotels. However, on this wild and unspoilt, population is sparse
rocks; and Geysir, the original geyser route, there was very little of the mythical and life is slow; it is a place that is almost
which this natural phenomenon is named Iceland that I imagined, such as the spiritual, a place where it is possible
after. Many retreat into visitor centres Icelandic sagas, stories of warriors, battles to imagine the way Iceland was before.
scattered around the areas, where tired and epic journeys that have been passed This is where more than two straying
day trippers can warm up with bowls of down through the generations. sheep or wild horses on the road are

wellbeing.com.au | 127
 travel
ICELAND
considered traffic, where there is nothing
but mountains and the fjords, fingers
of narrow inlets cut into mountains by
glaciers, to entertain your senses.
And when it comes to fjords, this is
where to come. There are a total of 109
fjords in Iceland and a concentration
of around 40 can be found here. The
peninsula of the Westfjords is the oldest
part of Iceland, an aged landscape that
lacks the active volcanoes and lava fields
that the rest of Iceland boasts. There is
a lack of definitive attractions in these
parts, except for the continuous reels of
ever-changing scenery, the rise and fall of
the mountains, the vertical cliffs that drop
into the expanse of the ocean, waterfalls
that interrupt the smooth barren surfaces
of the hills and the Icelandic horses that
gallop through it all.
Due to this, much of the region is
unknown to mainstream travellers. So
it is with the spirit of discovering the
unknown that I set off on my driving
adventure. Having picked up the hire car
from the airport on arrival, I drive straight
out in the direction away from the buzzing
centre of Reykjavik. I pass hydropower
128 | wellbeing.com.au
The landscape is barren, and the grass is in shades of dull olive
green, violently fighting the strong coastal Atlantic gusts.
stations and giant greenhouses that
provide the Icelanders with their own
source of fresh fruit and vegetables, and
towns saturated with box houses. The
landscape is barren, and the grass is
in shades of dull olive green, violently
fighting the strong coastal Atlantic gusts.
The further I distance myself from
the city, the quieter it becomes; the wild
Atlantic landscape of rural Iceland begins
to reveal itself.
Enchanting Iceland
Following the road that hugs the
landscape on its edge, I trace the
coastline of Hvammsfjörður bay, then
up over the bridge at Gilsfjodur. The
transformation is immediate, and nature
seems to be magnified here. To my left,
a mountainous interior meets the vast
expanse of water on my right. Low clouds
hang overhead threatening rain, wrapping
the panorama in a melancholy mood,
much like the tragic local Westfjords saga
of Gisli Sursson, a story of family feud,
battles and the fall of a strong man. It is
said that Gisli was so strong that his last
strike prior to his death was as powerful
as his first. It is one of the more popular
sagas that are still taught in schools,
and one that still leaves traces around
the Westfjords. Most of Gisli’s story
Photography Amy McPherson and Promote Iceland
happens around Dýrafjörður, in a village
called Thingeyri. Festivals celebrating
the saga and their Viking heritage are
held regularly, and the village also has
a concentration of craftspeople who still
produce handicrafts in the style and
method of their ancestors.
This drive is naturally a challenge, and
it isn’t just about driving on the wrong side
of the road. I cling onto the steering wheel
and bump along the mostly unpaved
surface riddled with potholes, navigating
the tight folds of the bays, pushing over
very narrow and slippery mountain
passes, up and down steep gradients
covered in loose gravel.

Driving over a mountain pass dusted
with icy snow I come to one of Westfjords'
major attractions, the Dynjandi waterfall.
Made up of layers of black lava rocks
streaming fierce white foam, the Dynjandi
waterfall is much like the train of a lacy
wedding dress or the run-off of bubbly
over tiered champagne glasses. Hiking
closer towards the splashing water, the
cool mist freshens the skin on my face
and gathers as droplets on each strand
of my hair. The water continues its flow
towards the fjord, surrounded by the
snowy mountain tableau that slides into
the sea. There is a fairy-tale quality to
Dynjandi, and unlike the monstrous falls
of the south coast Iceland, its flow is
almost graceful, a skirt twirling in the
ballroom that is the Westfjords.
As I become more attuned to the
environment, I start to notice the little
things that make the Westfjords special,
such as the abundance of natural hot
springs. Unlike the popular artificial Blue
Lagoon, Westfjords’ hot springs are simply
pools of bubbling water by the roadsides,
some gated, some wild, dotted around the
fingers of the fjords. Driving over many
more curving fjords, I eventually arrive
at the small commune of Bjarkarholt.
I stay in a small family-run guest
house, one of the five houses on this
small stretch of road. After a quick
welcome, I settle in after a long drive
Escape Routes
Getting there
Keflavík International Airport receives
multiple flights a day from all major
European and North American destinations.
When to go
Iceland is a year-round destination. Hiking
routes are open in the mountains during
the summer months but often closed due to
natural conditions in winter. Seekers of the
aurora borealis (northern lights) will have
better chances between December and early
March. The weather can be erratic during all
seasons so prepare well for wind and rain.
Where to stay
Plenty of bed and breakfasts and guest
houses are on offer around Westfjord. For
a bit of luxury, Fosshotel Westfjord offers
Opposite page: Amy contemplates life in the
pool just outside her B&B.
Left: Dynjandi waterfall.
Bottom left: Remote and empty roads make
some adventurous driving.
and share beers in the communal kitchen
and talk about volcanoes.
“Iceland is tearing itself apart,” explains
my host, Rögnvaldur Johnsen, who runs the
guesthouse as well as guides hiking tours
during the warmer months. Solidly built with
a slight roughness to his manners, “Rog” is
as close to a Viking as I will ever know.
“We can’t wait for the next volcano to
erupt, it’ll be pretty epic!” Rog laughs as he
downs his can in one gulp.
Only the Icelanders could be so
enthusiastic about volcanoes. The last
eruption of Eyjafjallajökull grounded all
flights in Europe for two weeks. The next
predicted eruption by the larger Katla
volcano is expected to cause a disruption
of at least two months.
“Who needs an army when you have
nature to defend you?” he says.
Indeed, such is the Icelandic attitude of
“may the force of nature be with you”, and it
was with this spirit that I dash unashamedly
out of the guest house and into the alluring
hot waters that this volcanic land has to offer:
a natural spring pool bubbling hot water from
below. I admire the clouds as they hang low
around the waist of mountains surrounding
the silvery grey sea beyond. In a place where
bubbling crimson lava has icy topaz glacial
crusts, its warm spring water soothes my
shivering body and calms my mind.
I think, this is the wild Iceland. This
is one of those places where the journey
itself is the attraction. Here is where
adventures are made.
Amy McPherson is a travel writer based in
London. Her work has been published in
Australia and around the world.
stylish and comfortable rooms in the town
of Patreksfjörður.
More information
Iceland is not officially in the European
Union, but is integrated through the
European Economic Area and the
Schengen Agreement. The official currency
is the Icelandic krone (pronounced
“krona”). Temperature ranges from around
15ºC–20ºC in summer to rarely below
–10ºC in winter, which is considered mild
despite its name.
It is important to respect the dramatic
nature and travel responsibly. Do not stray
away from signed paths to avoid damaging
the fragile ecosystem and land. Ensure all
your rubbish is collected.
Contact
westfjords.is, inspiredbyiceland.com
wellbeing.com.au | 129
 Beauty
n 1 the quality or aggregate of qualities in a person or thing that gives
pleasure to the senses or pleasurably exalts the mind or spirit
2 a beautiful person or thing

What do you picture when you think of the word beauty? Do the faces of those that you
love come to mind? Beautiful landscapes you know, or the honey-gold sun setting over
a silvery ocean? Do you think of acts of kindness that have been bestowed upon you, offered
by the real heroes of your heart? Perhaps you revisit memories in your mind, where your
granddaughter or son made you laugh? Think of the collection of beautiful moments you’ll
relive when you take your last breath. When next experiencing a moment of true beauty,
linger. Take it all in. Add vibrancy and depth to your life’s showreel. Here, we’re speaking
about true beauty. Please don’t fall victim to society’s fabricated definition of beauty;
it won’t be joining you as you make your departure from the Earth. The late Irish poet
and philosopher John O’Donohue shares, “Beauty is about more rounded, substantial
Photography Getty Images

becoming. I think beauty, in that sense, is about an emerging fullness, a greater sense
of grace and elegance, a deeper sense of depth, and also a kind of homecoming for the
enriched memory of your unfolding life.” This month make full your moments of true
beauty — so full that they spill over like a rushing waterfall after the rain.

130 | wellbeing.com.au
wellbeing.com.au | 131
 spirit
BOOKS, APPS & PODCASTS THAT WILL ENRICH YOUR LIFE

counter culture
Reviews by Kate Duncan and Charlie Hale

How to Do Nothing: Resisting the Attention Economy
JENNY ODELL, BLACK INC.
Is there anything harder to do than nothing at all? In her self-help
manual meets political manifesto, artist, writer and Stanford professor
Jenny Odell delivers a rallying cry for taking time out of your day to “do”
nothing. Odell argues that in a capitalist, internet-dominant world where
value is determined by your so-called productivity, doing nothing (by
which she means nothing of traditionally productive value) is a powerful
act, and one that can ultimately change your mindset, and then the
world, for the better. By questioning “what we currently perceive as
productive”, Odell unpacks how much of yourself you lose when you are
absorbed in social media and the rat race. When you “do” nothing, Odell
suggests in her debut book, you begin to pay attention to the here and
now, and, free of conformity, discover that there are better ways of living
in and engaging with the world. CH
Good Habits, Bad Habits: The Science of
Making Positive Changes that Stick
WENDY WOOD, MACMILLAN PUBLISHERS
Here is a fascinating survey of the science of habit, straight from the
leader in the field. In her signature user-friendly style, Wendy Wood
distils over three decades of research into the key ingredients needed
to disrupt bad habits and lay down good ones in their place. Wood
offers a nuanced understanding of human behaviour, debunking
the myth of willpower and cracking open the unconscious patterns
that prevent us from kicking bad habits and changing the way we
live. Harnessing the power of trigger cues, repetition and reward,
Wood hands her readers the tools to rewrite the unhelpful scripts
and automate good behaviours. A breath of fresh air from quick-fix
promises, this read will take patience and work, but promises real-
deal results. CH

podcast
How to Fail
ELIZABETH DAY
Divorce, debt, loneliness, career knock-backs: the biggest failures in life are ultimately
what make us stronger, because learning how to fail in life actually means learning
how to succeed — so says Elizabeth Day, host of the podcast series How to Fail. Day
launched her series, now a bestselling book, celebrating “the things that haven’t gone
right” in a moment of personal darkness. She had divorced a few years earlier having
failed two rounds of IVF, spent the years proceeding in and out of relationships that
didn’t last and published a second novel that “barely seemed to register”. What Day
realised was that the most transformative moments of her life came about through
crisis. The art of embracing failure and learning from your mistakes is the podcast’s
bread and butter, which sees Day interview people about the times in their lives where
they haven’t succeeded, and what came of these moments. Noteworthy names include
Malcolm Gladwell, Fearne Cotton, Lisa Taddeo and Alain de Botton. CH

132 | wellbeing.com.au
Plants for the People: A Modern Guide
to Plant Medicine
ERIN LOVELL VERINDER, THAMES & HUDSON
Finally, a plant medicine book that speaks to our modern-day lives.
In Plants for the People, expert herbalist, nutritionist and energetic
healer, Erin Lovell Verinder, takes the reader on an in-depth voyage
into plant medicine. In the beautifully photographed book, you’ll learn
to celebrate plants, understand their powers and harness their healing
qualities. Weaving ancient wisdom with a modern approach, Plants for
the People offers readers recipes for teas, tinctures, syrups, balms,
baths and more. You’ll also find easy-to-make tonics for addressing
common ailments such as bloating, low energy, winter colds and
anxiety. At the back of the book you’ll discover a comprehensive
materia medica: an extensive history of plants, how to use them,
what to look out for and their energetic qualities. KD
Moon Magic: A Handbook of Lunar Cycles,
Lore and Mystical Energies
AURORA KANE, MURDOCH BOOKS
Do you look up in awe at the moon each night? Lose yourself in the
cosmos? Moon Magic, written by herbalist Aurora Kane, will help you
harness the power of the moon and bring magic into your everyday
life. The moon, a powerful and prominent ancient symbol, has shaped
how humans understand and track time for millennia. The moon’s
magic is all around us: the movement of the moon controls the tides
and its rise into the sky signals the coming of the night. In Moon
Magic, detailed illustrations explore the many phases of the moon
and how they can relate to the different phases of your life. You will
also learn how to enhance the energy of the moon, create rituals and
set intentions, and which herbs and gemstones to work with when
aligning with the moon. KD

app
Calm
It’s all in the name: an award-winning mindfulness app that nurtures a sense of calm. In
it, you will find over 100 guided meditations, relaxing music and sounds, nature scenes
designed to focus and still your mind, and “sleep stories” to aid in winding down before
bed. Full of practical guidance, the 3–25-minute guided meditations are suitable for
absolute beginners and will convince even meditation sceptics. The calendar feature
makes it easy to see how many times you have meditated throughout the month and
encourages routine through a meditation streak count. There’s also a Calm Kids section
with options for children including sleep stories, and techniques such as belly breaths
and loving kindness, as well as an unguided meditation option for experts. CH

wellbeing.com.au | 133
 recipes
VENETIAN REPUBLIC
Venetian
Region
Images and text from Venetian Republic
by Nino Zoccali. Food photography by Alan
Benson, location photography by Andrea Butti.
Murdoch Books RRP $49.99.
A
t 21, coming to the end
of a 12-month sabbatical
in Southern Italy, Sydney
chef and restaurateur Nino
Zoccali visited Venice, and an obsession
with the floating city was born. Decades
later, in his latest book, Venetian
Republic, Zoccali shares 80 recipes
from the Republic’s three key regions:
Venice and the surrounding Veneto, the
Croatian coast and the Greek Islands.
Part culinary journey, part cookbook,
Zoccali’s book takes his readers on
a historical and gastronomic adventure
around his favourite parts of the globe,
celebrating, as he does, ingredients
and techniques that encapsulate the
influence and magnificence of the
Venetian region.
134 | wellbeing.com.au
Braised Pag Lamb Shoulder with Olive Oil
Mashed Potatoes & Grilled Baby Leeks
Serves: 4
Lamb Shoulder
1.2kg whole shankless lamb shoulder
2 tbsp olive oil
120g whole French shallots
5 garlic cloves, crushed
1 bottle Plavac Mali red wine (or any
medium/full-bodied red wine)
125mL red-wine vinegar
1 sprig thyme
1 sprig rosemary
Preheat the oven to 160°C (315°F).
Season the lamb shoulder well with
salt and pepper.
Heat the olive oil in a large, deep
flameproof casserole dish over high
heat for 2 mins. Carefully add the lamb
shoulder and brown all over. Remove the
lamb and set aside.
Turn the heat to low, add the shallots
and garlic and cook until softened.
Return the lamb to the dish and cover
with the red wine and vinegar. Add the
thyme, rosemary and bay leaves. Cover
the casserole and cook in the oven for 3½
hours or until the lamb is very tender.
Remove the lamb and cover with foil in
a warm place. Strain the liquid through
2 bay leaves
Sea salt & freshly ground black pepper
Olive Oil Mashed Potatoes
800g potatoes, whole & unpeeled
200mL olive oil
Grilled baby leeks
20 baby leeks
3 tbsp extra-virgin olive oil
a sieve and return the cooking juices to
a saucepan over low heat. Simmer
the liquid until it reduces to a sauce
consistency, then keep warm.
Meanwhile, to make the olive oil
mashed potatoes, place the potatoes in
a large deep pan of cold water and boil
until cooked through. While still hot, peel
the potatoes and purée in a food mill or
mouli. Beat in the oil and season with salt.
To make the grilled baby leeks, trim the
roots of the leeks, brush with olive oil and
season with salt. Place on a hot grill and
cook for 1 minute on each side.
Serve the lamb on a platter with
the sauce, olive oil potato mash and
baby leeks. Enjoy!
 Ionian Island Bruschette Two Ways Croatian Blackberry Crumble
Serves: 6 Serves: 8

Ithacan Sea Urchin & Riganada Pastry Blackberry Filling

Monastery Bread Bruschette
100g salted butter
24 sage leaves
½ small monastery sourdough
baguette (or any quality artisan
sourdough baguette)
6 tbsp extra-virgin olive oil
12 pieces fresh sea urchin roe
Sea salt
Heat the butter in a saucepan and
cook the sage leaves over medium–
high heat until golden brown and
crispy. Remove the sage leaves and
place on paper towels.
Slice the bread into twelve 8mm
thick pieces. Lightly toast the bread
on both sides and place on a serving
platter. Drizzle with half the olive oil,
then place the sea urchin roe on top.
Place two crispy sage leaves on each
piece, drizzle with the remaining
olive oil and garnish with salt.
½ small monastery sourdough
baguette (or any quality artisan
sourdough baguette)
6 tbsp extra-virgin olive oil
160g sheep’s milk feta, sliced
400g ripe cherry tomatoes,
chopped into quarters
¼ red onion, sliced
2 tbsp dried Greek oregano
Salt & black pepper
Slice the bread into twelve 8mm
thick pieces. Lightly toast the bread
on both sides and place on a serving
platter. Drizzle with a little olive oil
and then top each piece with feta,
cherry tomatoes and red onion.
Season with sea salt and freshly
ground black pepper.
Drizzle with a little more olive
oil, sprinkle generously with oregano
and drizzle more oil over the top
to finish.
Enjoy immediately.
1 cup plain flour 2 egg whites
⅓ tsp baking powder ½ cup caster sugar
170g cold butter, diced 500g blackberries
½ cup caster sugar Seeds from ½ vanilla pod
2 egg yolks 1 tsp lemon zest
1 tbsp icing sugar
Preheat the oven to 180°C (350°F).
To make the pastry, mix the flour, baking powder,
butter, sugar and egg yolks in a food processor until
a dough ball forms. Turn out of the processor and set
aside one-third of the dough to make the topping.
Grease a 20cm pie dish and firmly press the dough
into the base and side of the dish to form a crust.
For the blackberry filling, whisk the egg whites and
sugar into soft peaks. Fold in the berries, vanilla seeds
and lemon zest and pour into the pie dish.
Crumble the reserved pastry dough over the top of the
blackberry filling.
Bake the crumble in the oven for about 50 mins, or
until golden.
Allow to cool a little, then dust with icing sugar.
Enjoy immediately.
Note: This is beautiful with vanilla bean gelato or cream.

Sweet Pea Risotto

Serves: 4

160g smoked pancetta
80mL extra-virgin olive oil,
plus extra for drizzling
2 white onions, finely diced
2 garlic cloves, sliced
350g Vialone Nano (or any
risotto rice)
250mL Istrian Malvasia white
wine (or any quality dry
white wine)
1L vegetable or chicken stock
300g sweet peas, half left
whole, half puréed to
a smooth paste
½ cup chopped parsley
2 tbsp butter
½ cup grated Parmigiano
Reggiano, plus extra to serve
Sea salt & freshly ground
white pepper

Preheat the oven to 180°C (350°F).
Finely dice half the pancetta and cut
the remainder into thin ribbons. Place the
ribbon slices on a baking tray and cook in
the oven until crisp.
Heat the olive oil in a saucepan.
Add the onion, garlic and diced pancetta
and cook over low heat until the onion
is translucent.
Add the rice to the pan and cook, stirring,
for 2 mins. Increase the heat to high, add the
wine and cook for 2 mins or until the wine
has evaporated.
Meanwhile, bring the stock to the boil in
another pan, then reduce the heat and keep
at a simmer.
Slowly add the hot stock to the rice, one
ladle at a time, stirring continuously as the rice
absorbs the stock. Cook for about 12 mins, then
stir in the peas, pea purée and parsley.
Cook for a further 3 mins, then add the
butter and Parmigiano Reggiano and season
with salt and pepper. Stir well and leave for
3 mins before serving, garnished with crisp
pancetta slices, a little extra Parmigiano
Reggiano and a drizzle of extra virgin olive oil.

wellbeing.com.au | 135

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136 | wellbeing.com.au
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wellbeing.com.au | 137
 Natural Instinct
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138 | wellbeing.com.au
Natio Spirit
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wellbeing.com.au | 139
 education focus
BYRON YOGA
Replenish and reset
R
estorative yoga is the perfect
antidote to a busy day. While
vinyasa yoga, flow yoga, hot
yoga and power yoga have many
beneficial benefits, attending a class in
the evening can often feel like consuming
a double espresso. Restorative yoga, on
the other hand, is more akin to a soothing
turmeric latte with home-made almond
milk and cacao sprinkles!
Byron Yoga Centre has seen a steady
increase in the number of students
attending its Restorative Yoga Training over
the years. Among them are yoga teachers
looking to increase their skill set to cater
to the growing trend of more relaxing yoga
classes, but also signing up are non-yoga
teachers wanting to learn how to create
a nourishing home practice.
The benefits of restorative yoga
Restorative yoga is a wonderful medicine
for those with a busy lifestyle. If you’ve
had a hectic day, a restorative yoga
practice will ground you, calming your
nervous system, your mind and your
emotions. A deeply calming form of yoga,
a restorative practice will also decrease
stress, promote better sleep, balance
your yang day with some yin time and
connect you to the present moment so
you get the most out of your evening.
An after-work restorative sequence can
do wonders to ease physical discomfort
from specific occupation-related
symptoms, such as lower back ache from
a desk job, computer- or stress-induced
shoulder tension or swollen calves from
being on your feet in a hospitality role.
A regular restorative practice has
been shown to work on a deep level to
help improve serious conditions such
as depression, panic attacks, addiction
and eating disorders plus migraines,
endometriosis and adrenal fatigue.
The poses can be beneficial for people
recovering from illness or injury and, as
they boost the immune system, they can
also work to help prevent sickness.
Pretty much anyone will benefit from
even just a short relaxing practice. You
don’t even need a yoga mat or yoga props.
Although restorative yoga does utilise props
such as bolsters, blankets and eye pillows,
you can easily improvise with cushions,
pillows, sofa throws and sleep masks.
How restorative yoga works
Vigorous forms of yoga activate the
sympathetic nervous system (the “fight
or flight” response) while elements of
restorative yoga — quiet asana, slow
breathing and stillness — increase
the activation of the parasympathetic
140 | wellbeing.com.au
Supported Bridge Pose
Supported Upavistha Konasana Chair
nervous system (known as the “rest and
digest” functions).
Restorative yoga asks you to slow down
and surrender, to become receptive rather
than active. It encourages introspection
and, unlike more vigorous forms of yoga, it
can create energy without using energy.
The profoundly powerful effects are
thought to be a combination of the physical
relaxation, the subtle release along the
energy channels (known as the nadis in yogic
philosophy), the mindfulness elements of the
practice and the mood-enhancing qualities.
Marita Dortins, a restorative yoga teacher
at Byron Yoga Centre, shares her top three
restorative poses. She suggests you hold
each pose for five to 15 minutes. Please
work with caution if you have any injuries or
sensitivity in the lower back, neck or knees.
Supported bridge
How Sit on a bolster, place your hand
behind you to support yourself as you roll
your spine down to lie on the mat. The
bolster should be under your sacrum so
you may need to lift your hips and adjust
its position. Keep your knees bent and your
feet on the floor, and you can rest your
arms by your side on your belly.
Benefits This pose releases tension in the
neck and shoulders and tones the kidneys
and adrenal glands. It drains fluid from
the legs, reducing fatigue and increasing
energy. Relaxing in supported bridge
encourages deep breathing and can create
an emotional release by gently opening the
thoracic spine and chest.
Supported prone twist
How Place the bolster lengthways on
your mat and take a folded blanket on the
left side. If you have yoga blocks you can
raise the bolster by placing the blocks in
a T-shape at the top of the mat. Sit with your
right hip at the base of the bolster. Bend the
knees and bring them out to the left side of
the mat. Place the folded blanket between
Supported Prone Twist Pose
Supported Upavistha Konasana Variation
the knees and ankles; this will create space
through the lower back and sacroiliac joint.
Place your hands on either side of the
bolster, squaring your torso to the bolster.
Inhale to lengthen your spine and as you
exhale lower your abdomen along the length
of the bolster, bringing the right side of your
face to the bolster. Place your forearms and
palms on the floor on each side, bend your
elbows and allow your body to become heavy
and the belly soft. Repeat on the other side.
Benefits This gentle twist helps relieve
tension and tightness in the back muscles
and along the side of the body. The pose
stretches the intercostal muscles on the
side of the ribs to enhance breathing
capacity while gently massaging the
digestive system and nourishing the spine.
Supported upavistha konasana
How Place a chair at the centre of your mat
and use a blanket draped over the edge
to create a soft edge. If you have a bolster
you could lean it against the chair for extra
support. Sit in front of the chair and place
your legs as wide as is comfortable and
sustainable for the time. Inhale and extend
your spine and arms upwards, lengthening
the spine and waist. As you exhale, fold
forward from the hip crease and relax
against the support. You can adjust the
chair so that the spine is long and you
comfortably rest your forehead and arms
on the seat or your cheek on the bolster as
you hug the cushion.
Benefits This deeply relaxing pose
stretches the lower back, inner thighs and
hamstrings. It helps relieve menstrual
discomfort and nourishes reproductive
organs. Resting in supported upavistha
konasana promotes introspection and
helps quieten the mind.
Byron Yoga Centre offers a Four-Day Restorative
Yoga Training Course suitable for yoga teachers or
practitioners looking to establish a home practice.
For more, visit byronyoga.com.
 Wellness work
T
he English writer Anne Gilchrist mused, “One of the hardest
things to make a child understand is, that down underneath
your feet, if you go far enough, you come to blue sky and stars
again; that there really is no ‘down’ for the world, but only in
every direction an ‘up’.”
I would propose that we, as adults, also find this hard to understand.
If we did understand it, we wouldn’t be facing some of the devastation
that we are today.
We need to appreciate, on a level that reverberates deep into our core,
that our planet’s elements are in crisis. We are experiencing drastic
changes to our air-, soil- and water-quality and, as shown on page 32, we
are also witnessing the fury of fire. We are a world out of balance.
The entire history of humankind exists on a floating blue dot
suspended in space. Think about that for a moment. Every breath inhaled
from every set of lungs is happening or has happened on the very same
pile of dirt you’re standing on right now. Every thought — liberating and
limiting — has been conceived on the very same planet. Every decision,
action, motion and reaction has happened here, on Mother Earth.
Have you noticed just how much the planet holds? How much she
gives? In a space of gratitude, there exists the answer to our species’
survival: appreciation. Appreciation leads to action. And, now more than
ever, we need action. So, how will you take action? If you’re off on your
first #WellBeingRoadtrip or @emptyesky tour, we want to hear about it.
We want all the juicy details. Tell us, who did you meet? Where did you
eat? What did you do? What did you buy? Where did you go?
As Gilchrist observes, “There really is no ‘down’ for the world, but
only in every direction an ‘up’.”. There lies our hope. There is a chance for
climate revival, but it needs to happen now.

WBx
Photography Getty Images

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wellbeing.com.au | 141
 column
NATURAL BEAUTY
Spice up your beauty routine
S
pices and herbs have been used for culinary
and medicinal purposes for centuries. Spices
not only improve the taste and colour of meals
but possess abundant health and beauty
benefits both inside and out.
Research has shown the medicinal properties
of spices are due to their bioactive constituents,
including sulphur-containing compounds, tannins,
alkaloids, phenolic diterpenes and vitamins, specifically
flavonoids and polyphenols. You can think of spices like
concentrated medicinal powerhouses!
EMA TAYLOR Utilise the healing power of food for clear, glowing skin
is a naturopath, and strong, healthy hair with these six herbs and spices.
clinical nutritionist
and certified fertility Skin
awareness educator. Cinnamon
For more, visit Cinnamon is known for its antibacterial and blood
emataylor.com or @ glucose stabilising actions.
emataylornaturopathy Topically
on Instagram. Research has shown a topical application of cinnamon
bark extract mixed with raw honey can help fight the
major acne-promoting bacteria Propionibacterium acnes
and Staphylococcus epidermidis.
For an easy face mask to make at home, simply
combine 1 teaspoon of true cinnamon mixed with
1 tablespoon of raw honey in a jar. Apply on the face
a few times per week for 10 minutes. Wash well.
Internally
Cinnamon supports glucose transport into cells and
increases insulin sensitivity. This results in balanced
blood and insulin levels which are very important for
clear, glowing skin.
Dysregulated insulin and blood sugar levels can
lead to increased production of oil from the skin and
problems with follicular keratinisation, which is the
natural process of shedding skin cells. When your
skin cells aren’t being shed efficiently you might
experience blocked hair follicles or oily and
blemished skin. Add cinnamon abundantly to
your meals; sprinkle on roast vegetables, add
to your morning oats and sip on my Golden
Glowing Skin Milk Recipe (recipe to the right).
Turmeric
Turmeric is one of nature’s most powerful
spices and is revered for its powerful antioxidant,
antibacterial and anti-inflammatory properties.
Topically
An anti-inflammatory, antiseptic and antibacterial face
paste can be made to treat acne, eczema and psoriasis.
Mix 1 teaspoon of good-quality turmeric powder with
... antioxidant-rich
1 tablespoon of raw honey and apply to the face for
foods like turmeric 10–20 minutes before washing off. Your face may turn
can help fight yellow, so it is best to do this before bed. If there is still
a yellow tinge, use an oil cleanser to remove any excess.
oxidative stress
Internally
and improve skin One of the primary causes of ageing and damaged
skin is oxidative stress. Oxidative changes occur due
appearance, speed
to genetics, smoking, poor dietary choices, stress, sun
up wound healing damage and illness. Luckily, eating antioxidant-rich
and slow down the foods like turmeric can help fight oxidative stress and
improve skin appearance, speed up wound healing and
ageing process. slow down the ageing process.
142 | wellbeing.com.au
Additionally, the volatile oils in turmeric possess
powerful anti-inflammatory activity, helping calm
inflammatory skin conditions such as eczema,
dermatitis, psoriasis and acne.
Hot peppers
Hot peppers including chilli, cayenne, paprika and
jalapeños possess antimicrobial and antioxidant activity.
Internally
It is advised to acquire the medicinal properties by
ingesting peppers rather than using them topically as
they can burn skin and irritate open wounds.
Hot peppers are rich in skin-loving vitamins A, C and
E which help to repair damaged skin cells and support
skin integrity through promoting collagen synthesis.
Hair
Aloe vera
Aloe vera is an anti-inflammatory and antimicrobial plant.
Topically
The gel from inside the aloe vera plant has been used
traditionally for stimulating hair growth following alopecia.
It has been suggested that the constituent aloenin along
with aloe vera’s pH value (pH 6), which is very close to the
skin’s (pH 5), can facilitate the penetration of nutrients into
the hair bulb, revitalising and promoting hair regrowth.
Rosemary
Rosemary is an antifungal, an antioxidant and
a circulatory stimulant.
Topically
The most important constituents of rosemary are
thought to be caffeic acid and its derivative rosmarinic
acid. Due to their antioxidant activity, a few drops of
rosemary oil can be rubbed into the scalp daily to help
stimulate circulation and hair growth.
Tea tree
Tea tree is a powerful antibacterial, antifungal,
antiseptic and anti-inflammatory plant.
Topically
Tea tree has been used for centuries to treat many
conditions. The Bundjalung people of northern New South
Wales used crushed tea tree leaves in poultices and
infusions for many skin ailments. Research has shown that
tea tree can also be applied to the scalp to combat mild to
moderate dandruff, scalp itchiness and greasiness.
Tea tree is suitable for topical use only, as internal
use is poisonous.
Golden Glowing Skin Milk Recipe
Serves: 1
1 cup coconut milk Pinch ground ginger
½ tsp ground turmeric Pinch black pepper
1 tsp maca powder 1 tsp coconut oil
Photography Getty Images
¼ tsp ground cinnamon Rawhoneyormaplesyrup,totaste
Pinch ground cardamom
Pour milk into a saucepan and begin to warm.
Add spices and coconut oil and whisk until
evenly blended and hot.
Add sweetener to taste.
Sip mindfully.

The key ingredients for a thriving microbiome
A
re you feeling the resistance
against starch? With the rise of
the ketogenic diet comes the
decline of fibres essential for our
digestive system. In France, I’m sure they’d
call it Le starch de résistance.
If you’re cutting out carbohydrates
to make way for fat loss, I urge you to
reconsider. Carbohydrates, particularly fibre,
resistant starches and prebiotic-rich foods,
are essential for optimising the health of
your digestive system.
One of the best ways to support a thriving
gut microbiome is to feed it. Just like teeny
weeny, microscopic babies with wide open
mouths, your gut microbes await your feeding
and, just like humans, they can be fed junk,
or they can be fed with the foods they were
created to thrive on: prebiotics. Prebiotics are
special carbohydrate molecules non-digestible
by humans. They survive in your digestive tract
and keep your colon intact before selectively
feeding specific strains of bacteria.
There are three classifications of
prebiotics: non-starch polysaccharides such
as inulin and fructooligosaccharide, soluble
fibre including psyllium and acacia fibres
and, lastly, resistant starch.
Resistant starch
Resistant starch is a type of starch that
isn’t digested in the stomach or small
intestine, but reaches the colon having
“resisted” digestion. There are four
different types of resistant starch:
• Resistant starch type 1 is found in grains,
seeds and legumes where the fibre is bound
up in the fibrous cell walls of the plants.
• Resistant starch type 2 is starch with high
amylose content. This is indigestible in
its raw state. It includes potatoes, green
bananas and plantains, in which when
cooked the resistant starch is removed and
the food becomes digestible to humans.
This also includes plantain and green
banana flour which is now more readily
available in supermarkets.
• Resistant starch type 3 forms when type
1 or type 2 is cooked and then cooled below
54°C. Heating these foods back up to high
temperatures will convert the starch into the
digestible form, which will not last to feed
the bacteria in the colon. Examples include
cooked and cooled lentils, cooked and cooled
potatoes or cooked and cooled rice.
• Resistant starch type 4 is the synthetic form
of resistant starch which includes Hi-maize
resistant starch, which is not recommended.
This is one particular ingredient that sends
my gut into somersaulting spiral curls! Hi-
maize resistant starch can be found in
a growing group of commercial products
such as bread, pasta and snack bars.
The first three types of resistant starch are
your friends and consuming them will allow
your good microbes to “feed” on resistant
starch and produce short-chain fatty acids
through fermentation. The most significant
of these are acetate, butyrate and propionate.
Butyrate is of special importance due to its
beneficial effects on the colon and overall
health, entering the bloodstream through the
colon and having an anti-inflammatory effect
on the body, as well as decreasing intestinal
permeability and the effects of leaky gut.
Fibre
Let’s chat fibre. While we all know we need
fibre to help with trips to the bathroom, a lot
of us aren’t consuming a sufficient amount.
As a population, we require approximately 30g
of fibre per day; the majority of humans aren’t
receiving that much.
Dietary fibre consumption, as well
as carbohydrates, can protect against
non-communicable diseases and reduce
weight gain. According to the World
Health Organization, non-communicable
diseases known as chronic diseases can be
categorised into four subtypes: cardiovascular
disease, cancer, chronic respiratory disease
and diabetes. The low content of fibre in the
modern diet may be a contributing factor
towards the development of these diet-
related chronic conditions.
A diet high in fibre can help reshape
the microbiome, creating an abundance of
microbial species that reduce blood sugar.
This means that a high-fibre diet may be able
to prevent and treat diabetes. Foods rich in
fibre include whole grains, vegetables, fruit
and pulses. Starchy root vegetables like sweet
potato, yams, jicama, yacón, turnips, parsnips
and squash are easy to digest and cleansing
for the body. They contain fibre and nutrients,
Starchy root vegetables like sweet potato,
yams, jicama, yacón, turnips, parsnips
and squash are easy to digest and
cleansing for the body.
Banana Flour Pancakes
Serves 2
1 tbsp extra-virgin coconut oil, plus
extra for greasing
Pancakes
½ cup green banana or plantain flour
3 free-range eggs
1½ tsp baking powder
Combine all pancake ingredients in a large
mixing bowl. The batter should be thick,
but pourable; add extra milk if it’s too thick.
Allow the batter to rest for a few mins.
Melt coconut oil in a frying pan over
medium–high heat.
column
QUICK KITCHEN
LEE HOLMES
runs Supercharged
Food and recently
released her book
Supercharge Your
Life. Visit her blog
at superchargedfood.
com for cooking
inspiration, recipes
and tips.
meaning that they help keep you satiated.
While these vegetables tend to be sweet in
taste, they have a low level of natural sugar
and a low glycaemic index level. Foods with
a low glycaemic index are less likely to cause
an increase in blood sugar levels.
Foods high in resistant starch include
oats, rice, whole grains, legumes and
potatoes. While cooking and heating foods
can kill off resistant starch, you can reignite
its life by consuming them after you’ve let
them cool. To optimise their benefits, cook
them and then enjoy them cooled.
Another fabulous source of resistant starch
is green bananas, found in banana flour. This
resistant-starch-rich food increases our
friendly gut bacteria, reducing inflammation
and decreasing our “bad” gut bacteria. It also
acts as a brilliant flour replacement. If you’re
looking for a scrumptious way to include more
resistant starch in your life, I’ve got just the
recipe for you.
These banana flour pancakes from my
book Supercharge Your Gut are oh-so-hard to
resist. Packed full of banana flour and other
goodies, they’re just what
the resistant-starch
doctor ordered!
1 tsp alcohol-free
vanilla extract or vanilla powder
½ tsp Celtic sea salt
½ tsp ground cinnamon
1 tbsp raw honey or rice-malt syrup or
6 drops of liquid stevia (optional)
¼ cup non-dairy milk of choice
Add about ¼ cup of the batter to the pan.
Cook on each side for about 2 mins, or until
browned. Transfer to a plate and keep warm
while cooking the remaining pancakes.
Stack the pancakes high and serve
warm with your favourite toppings.
wellbeing.com.au | 143
 column
THE CONSCIOUS LIFE

7 mindful acts to do while the kettle boils

T
he year 2020 is in full swing,
and brings with it busy
calendars and multiple diary
entries. Sometimes we find our
best intentions for change drifting away.
Today I’d like to remind you that we all
have 24 hours in a day. Presidents have
24 hours, CEOs with four kids have 24
hours and you and I have 24 hours. It’s
what we choose for those 24 hours that
makes all the difference. Here’s a list of
things you can do to benefit your health,
ALEXX STUART life and planet in the three minutes it
is a passionate educator takes to boil the kettle for a cup of tea.
in the space she calls 1 Take 10 deep and steady breaths
“living a low-tox life”. Half of the reason you can feel “out of
Through her speaking, control” is because your cortisol is too
workshops, e-courses high and you’re not giving your adrenals
and online community, a break in this go, go, go world. Once upon a time, for soups, stews, casseroles and stir-fries while the
she helps people make before the tech, before the 50 billion after-school kettle’s boiling? Trust me, this is a game changer.
activities, before back-to-back meetings and all 5 Soak some grains, legumes or nuts
the best new choices for
the after-work catch-ups, you’d have space to chill Soaking nuts, legumes and grains before cooking
themselves, their family
several times a day. Remember flinging yourself and eating them makes them more digestible and
and the planet.
onto a couch to read a few chapters of a book or the nutrients contained within them become more
W: lowtoxlife.com
just stare out the window, looking at nature? We bioavailable (and delicious!).
both know that if you don’t create some calm in For grains and legumes, pour the amount you
your day, you simply don’t get it. So, while the kettle want to make into a glass or ceramic bowl. Add
is boiling, take 10 deep breaths. Six slow counts in, a tablespoon of lemon, yoghurt or apple-cider
pause at the top of the breath for two counts, then vinegar and fill well above the surface with filtered
finish with six slow counts out. water. Then, after 24 hours, cook it in water until
2 Make a big batch of pesto soft and serve through salads, soups or stews.
Why not whip up your favourite pesto For nuts, cover well with filtered water and add
recipe? All it takes is adding a few ½ teaspoon of salt to the water per cup of nuts.
ingredients to a blender and Seeds and cashews only need two to three hours,
blitzing. Carrot and celery but soak all other nuts for five or six hours. Strain
sticks dipped into and dry nuts and seeds in a low oven of 80ºC–90ºC
a luscious, homemade for a few hours (or pop a fork in the oven door so
pesto is one of the it is more like 70ºC); or if you have a dehydrator,
best snacks going, follow the instructions for that.
packed with nutrients 6 Give yourself a little massage
and delicious. It’s Self-care is carving out time to be kind to
crazy how fast it yourself. Yes, self-care is more important than
can be made and checking Facebook while the kettle is boiling!
then you avoid the Sit down, take two teaspoons of your favourite
excess packaging of massage oil, add a couple of drops of your
supermarket dips, favourite essential oil (lavender or Roman
often containing camomile to chill or rosemary or mint oil to
preservatives and invigorate) and give your neck, arms, shoulders or
cheap vegetable oils your feet a massage for two or three minutes.
in their mix. Extra-virgin 7 Make a coffee body scrub
olive oil all the way, baby! In a bowl, add about a cup of spent coffee grounds
3 Do a mini workout (every café will happily give them to you if you
All it takes is 30 squats and don’t make coffee at home), add olive oil or melted
a short jog on the spot to get your coconut oil until you have a “sloppy mud pie”
Photography Getty Images

heart rate going. If you work at the desk,
this mini workout will boost your circulation and
All it takes is metabolism and keep you motivated.
30 squats and 4 Chop a week’s worth of “meal starters”
a short jog on the Do you find yourself dreading the phrase, “I’d better
start dinner”? Once you’re into it, it’s easy to keep
spot to get your the momentum going, but if you struggle to get
heart rate going. started, why not chop up a few jars of starter veg
consistency. Add a couple of tablespoons of sea
salt for minerals and a teaspoon of vanilla bean
paste if you have some. Voilà! The most luscious
body scrub ever, made while the kettle boils.
I hope you’re feeling inspired to make the most
of your daily kettle-boiling moments that don’t
involve mindless scroll but rather a productive few
moments to fill up your low-tox cup.

144 | wellbeing.com.au

Savory: the forgotten herb
W
hen did you last see a recipe that
included the herb “savory”? Thyme,
yes — and there is plenty of basil or
fresh coriander in modern recipes.
But for some reason, while our cooking has
embraced herbs from across the world, we seem
to have forgotten old-fashioned savory. Which is
a pity, because savory is one of the most delicious
herbs and one of the easiest to grow. My “secret”
lemon sauce is wonderful because I add a branch
of savory, coconut milk and lemon juice to the
stock as the sauce slowly simmers and thickens.
There are two “savories”. Summer savory is an
annual; it dies down each year and must be sown
again, so the leaves are only available in summer.
Winter savory, however, is a perennial and, despite
its name, can be picked all year round.
Summer savory (Satureja hortensis) is slightly
sweeter than winter savory, and the small oval
fragrant leaves are possibly a little more tender. The
flavour, as with all herbs, varies with how and where
it is grown and how much sun it gets — the more
sun, the more intense the flavour.
Summer savory has pale mauve or white
flowers, but the plant will become straggly and
stop producing new leaves once it has flowered
and will die when it has set seed. Keep the seed
heads snipped off to extend its life over the entire
summer–autumn season.
Plant summer savory at any warm time of the
year, though spring is best to get a good crop. It
grows quickly to about 45cm high and about as
wide, but not if you pick it often … and you’ll want
to. It’s best to grow at least three plants if you cook
regularly. It needs fertile, well-drained, even sandy
soil and as much sunlight as it can get. Summer
savory can lose much of its “savour” if given too
much feeding and water and not enough heat and
light. A couple of doses a month apart of a good
seaweed-based fertiliser once it is about half the
height of your finger should be enough.
Winter savory (S. montana) is hardier than
summer savory. It doesn’t grow as high — think
of a twiggy kind of thyme with masses of small
white flowers in winter. I find it more fragrant than
summer savory, but that might be because I can’t
be bothered planting an annual every year. Instead,
I have three good perennials in a big concrete pot
on paving outside my front door, conveniently close
to the kitchen to pick a branch whenever needed.
Plant a pot of it at any time of the year, but seeds
should be sown when the daytime temperature is
20°C. Both the savories are easily grown from seed.
Winter savory can also be grown from cuttings,
layering or dividing the older clumps in autumn.
Photography Wikimedia
Care for your winter savory just as you would
a thyme bush. Pick often to stimulate new flexible
wood; the old branches can become thick and
brittle and may rot and the rot may spread, killing
the plant. I also give both my thyme and savory
the same good top dressing with potting mix every
year. This is one reason I grow them in the same
column
DIGGING IN
pot; the other is that there are many recipes
where using both savory and thyme makes the
flavour ten times richer.
“Top dressing” means shaking the potting mix
over the plants. To do this, wear gloves and a face
mask in case of fungal spores from the potting
mix. Then, when they look about half covered
up, hose the plants gently so that the potting
mix settles down over the branches instead of
covering the leaves. The branches will put out
new growth once they have been covered with
soil, rejuvenating your plant. This, and regular
use pruning (ie picking branches to use), will JACKIE FRENCH
ensure a long-lived plant as well as a mass of is the author of
flowers in midsummer. The Chook Book
(Aird Books). Her oldest
Cooking with savory chook, Gertie, is now 17.
Winter savory can be used leaf by leaf just as
Although Gertie’s sisters
summer savory can but, as it can be twiggier,
have all long since fallen
you can’t just chop up a branch unless you are
off the perch, Gertie still
very fond of chewing. The leaves need to be
picked off individually except for the tender new lays extremely large
shoots which can be chopped stem and all. I find brown eggs most days of
the easiest way to use savory is to add a whole the year. Get in touch with
branch to whatever you are cooking. Savory Jackie via facebook.com/
leaves stay on their stem well so the whole thing authorjackiefrench,
is easily removed with a fork before serving. twitter.com/jackie_
The leaves of both summer and winter savory french_ and instagram.
can be picked as soon as the plant is big enough. com/jackie_ french_.
Summer savory leaves dry well and can
be stored till the next season’s plants
are ready. There is usually no need
to dry winter savory, but it also
keeps its flavour well if you
hang up branches in a dry,
sheltered spot.
Both savories are
wonderful in stuffings or
with fish, eggs and potatoes.
Savory can replace thyme or
be added to it for a slightly
different pungency in many
recipes. Many old-fashioned
cookery books recommend
flavouring beans with savory to
make them more digestible. The most
delicious salad sandwich I ever ate turned
out to have a layer of summer savory added to the Bees love savory
tomato, lettuce and beetroot. It is also excellent
flowers, and they
scattered over most pizza toppings.
Ants are said to be repelled by the scent of make excellent
savory, but most ants are repelled by almost any border plants
strongly aromatic substance. Bees love savory
flowers, and they make excellent border plants for the vegetable
for the vegetable garden, especially where you are garden, especially
growing cucumbers and other plants that rely on
where you are
good pollination.
Best of all, winter savory will always be there growing cucumbers
when you need it. It survives heat, frost and even and other plants
drying out for a week or two. Once you have used it
once, you will want it always. And your winters will
that rely on good
suddenly become a heck of a lot more savoury. pollination.
wellbeing.com.au | 145
 column
PET CARE
Adaptogens for your pet’s stress
I
n veterinary practice, chronic stress is associated
with many health problems of domestic pets,
as well as of livestock and wildlife. Adaptogens
are herbs we can add to other diet and herb
strategies to help our pets cope with stress.
Stress
The physiology of stress is complex and involves
a cascade of hormones. The purpose of these
hormones is to mediate the fight/flight stress
response, required to enhance survival. However,
when stress persists, the chronic effects of these
KAREN hormones affect health. These effects may include
GOLDRICK immune effects, effects on renal function, blood
is a holistic veterinarian pressure, cognitive function, insulin resistance,
at All Natural Vet Care, reduced thyroid hormone, inhibition of reproductive
Russell Lea, Sydney. hormones and adrenal depletion.
Symptoms of adrenal stress in dogs and cats may
T: 02 9712 5844
include lethargy, anxiety, low immunity or tendency
W: naturalvet.com.au
to infections. Chronic stress is associated with
cancer, irritable gut, allergies, urinary problems in
cats and behavioural problems in dogs and cats. The
stress can be due to external factors such as poor
diet, exposure to toxins or environmental stress, or to
internal factors such as illness or pain.
Options for supporting adrenal health include
a balanced diet, using fresh quality ingredients,
and a diet containing nutrients required for health.
Supplementing with B vitamins, antioxidants and
coenzyme Q10 may also help.
Adaptogens
Adaptogens are herbs that improve
the body’s ability to adapt to stress.
They also help to manage the
effects of long-term exposure
to environmental toxins. They
are used to treat patients
with many chronic diseases.
Many have other effects
including tonic and immune
modulation. They may be used
in veterinary patients at the
time of convalescence, post-
operative care, chronic stress,
anxiety, cancer co-care and
improvement of performance in
athletes or agility dogs.
Adaptogens will usually be combined
with herbs specific to the patient. For acute
conditions secondary to chronic stress, specific
Adaptogens herbs may be required to manage symptoms.
are herbs that Siberian ginseng (Eleutherococcus senticosus)
is an adaptogen and immune-modulating herb. Its
improve the traditional use is to treat insomnia and rheumatoid
body’s ability to arthritis, regulate blood pressure, treat infertility and
treat depleted patients. Its adaptogenic effects include
adapt to stress.
regulation of the stress response, stimulation of the
immune system, improved mental performance and
improved tolerance of conventional cancer treatments
including radiation. In veterinary medicine it has been
used to improve reproduction in cattle, milk yield in
cows and egg productivity in chickens.
146 | wellbeing.com.au
Although it is thought to be reasonably safe,
some adverse effects have been reported in people
including headaches, irritability and anxiety. It is
usually not recommended for long-term use.
Withania (Withania somnifera), otherwise known
as ashwagandha or Indian ginseng, is a traditional
Ayurvedic remedy. It is a tonic, adaptogen, nervine
and sedative, and is used to promote physical and
mental health, improve immunity against disease,
reduce stress from outside stressors, treat chronic
debilitation and increase longevity.
At high doses it also has antitumour, anti-
inflammatory and anodyne effects. It has
a traditional veterinary use to promote milk flow in
cattle, treat cough, dropsy (an old word that means
swelling of soft tissue due to accumulation of
water — we know it as oedema) and snakebite.
Holistic vets may consider using it, along with
other natural remedies, to help patients with
cognitive decline, to reduce side effects from
chemotherapy (especially cyclophosphamide or
long-term corticosteroid treatment), for chronic
inflammatory diseases, chronic disease and
debility, to aid recovery from surgery or illness, to
treat failure to thrive in puppies or kittens, and as
an adaptogen for patients with chronic stress. It
is a safe herb, but there may be some herb drug
interactions, so ideally seek advice from a vet
experienced in prescribing herbal medicine.
It can be given to dogs and cats in tablet form,
although herbal tablets designed for human use may
not always be well absorbed in pets. Alcohol tinctures
(often combined with other tonics and nervines) can
be used, usually diluted in just-boiled water and mixed
in food. We may add the dried herbs to another TCM-
powered herbal formula for ease of dosing.
Astragalus (Astragalus membranaceus) root is
a tonic, adaptogen, immune-enhancing, cardio
tonic, diuretic and hypotensive herb. Astragalus
is one of the most commonly used herbs in our
holistic vet practice, either combined in Western
herbal tinctures with other appropriate herbs, or
in a TCM herbal formula. Astragalus is found in
Bu Zhong Yi Qi Tang, used in cancer co-support
to minimise toxic side effects from doxorubicin,
and to treat prolapses and incontinence. It is
also found in Liu Jun Zi Tang, used to treat poor
appetite and nausea, and Xiao Chai Hu Tang which
is also a commonly used formula for cancer care,
as well as liver and kidney disease, cough, chronic
joint diseases and immune-mediated disease.
Reishi mushroom (Ganoderma lucidum) is one
of the medicinal mushrooms and has immune
modulation, tonic and calming effects. It has many
uses in human medicine including cancer co-care,
Photography Getty Images
treating viral infections, chronic fatigue syndrome
and anxiety and reducing high cholesterol. We
often use this combined with other medicinal
mushrooms for immune-modulating effects. We
may also add it to a TCM herbal formula (this is
a useful strategy for adding herbs to the treatment
for cats or fussy dogs, so it can all be mixed in food
or a single gelcap).

Investments and climate change
T
he bushfire tragedies across several
states this summer have spurred a wide
spectrum of reactions from Australians,
from donations to charitable causes
to looking to renewable energy sources for their
own residences, and critically, looking at their
superannuation funds and other investment
vehicles to see if they are invested in companies
that are part of the fossil fuel industry.
Many people are concerned that ongoing
activities in the fossil fuel industry are
incompatible with taking the actions necessary to
stave off the worst impacts of climate change.
It can be quite difficult to know if your
superannuation fund is invested in fossil fuel
companies. The Australian Securities and
Investment Commission last year deferred a class
order that would require superannuation funds to
disclose their fund holdings on the fund website
legislation.gov.au/Details/F2019C00306 until July
2023, to give government time to develop and
implement regulations. However, this class order
has been deferred several times in the past, after
industry lobbying.
This has led people to research which investment
products and choices out there are fossil-fuel free.
According to the Responsible Investment Association
Australasia (RIAA), which runs the Responsible
Returns website, a free, searchable database,
there has been a spike in searches since the start
of the bushfires. For example, searches relating to
investing in renewables and climate solutions are
currently the most popular search, more than twice
as popular as the next highest search term relating
to funds that address human rights. The searches
are evenly spread across super, investments and
banking, RIAA added.
There has also been an increase in investment
Photography Getty Images
in products that are fossil-fuel free. BetaShares
is an issuer of exchange-traded funds (ETFs), and
has two ethical ETFs: the Australian equities ETF
FAIR and the international equities ETF ETHI. Both
FAIR and ETHI now have more than one billion
dollars invested in them, with $300 million in the
past three months, coincident with the onset and
intensification of the Australian bushfire emergency.
column
ETHICAL MONEY
But what do you do if you discover
that you do have holdings in fossil fuel
companies and you’re not happy about it?
Divestment vs engagement
There is an ongoing debate between
two sets of action — divestment and
engagement. Divestment means
selling out of a holding, if you hold
a stock directly, or lobbying your
superannuation fund to sell out of that
holding if you discover your fund has
shares in fossil fuel companies. RACHEL
Engagement means continuing ALEMBAKIS
to own shares in a company, and is the editor of The
exercising the rights of ownership
Sustainability Report,
to communicate with the company board and
which looks at how investors
management through a variety of means. For
integrate environmental,
example, writing to the board, attending annual
social and governance
general meetings and supporting resolutions that
(ESG ) information.
relate to reducing fossil fuel activities. Joining
campaigns for those resolutions such as the rachel.alembakis@
Australasian Centre for Corporate Responsibility thesustainabilityreport.
(ACCR), which regularly works with shareholders to com.au
file resolutions to fossil fuel companies.
Proponents of divestment say that selling stocks
in fossil fuel companies sends a message to the
market that the activity of extracting fossil fuels is
undesirable for economic, environmental, safety or
whichever reasons you embrace. But detractors say
that in order to sell, there must be a buyer on the
other side of the transaction, meaning that you’re
selling your holding to someone who, presumably,
is not on the same page as you when it comes to
fossil fuel-related activity.
Proponents of engagement say that by
continuing to own a piece of the company, you
have a measure of control in speaking with the
board of directors, and therefore can influence the
conversation about winding down, not commencing
etc the activity that you believe is incongruous with a
zero-carbon future. It’s the proverbial seat at the table
argument. Critics will say that companies are not
moving fast enough, or proving responsive enough to
owners’ calls, and therefore continued ownership is
an endorsement of current management.
Thus far, several industry superannuation funds
have said that they will go the engagement route … the conversation
rather than the divestment route, arguing that they
have a legal obligation to focus on the best interests
about climate
of members and that engagement is the pathway to change risk,
protecting those interests. investments and
It is clear that the conversation about climate
change risk, investments and our personal and public our personal and
responses to those issues has become more intense, public responses
and will only strengthen in the months ahead.
to those issues
It is important to think carefully and act on good
advice before making a decision. Everything I’ve just has become more
discussed is just information for you to consider. intense, and will
I’m not in the business of advising, and it’s best
to do your own research and speak with financial
only strengthen in
professionals as you feel necessary. the months ahead.
 column
AGEING WELL
The new kid in town
A
t the fourth International Australian
Biology of Ageing Conference 2019,
world-renowned luminaries reinforced the
premise that eating less is the primary way
to slow down ageing. We’ve actually known this for
quite a while. The buzz phrase is “caloric restriction”
and it comes in many guises. You can try alternate day
fasting or the much easier gambit of simply eating
a mere 10 per cent less at each meal. And then
there’s the much-vaunted 5/2 diet whereby you gorge
yourself into oblivion for five days and spend the other
two hunkered down in a 500-calorie restricted bunker.
DR MICHAEL The problem with any of these diets is sustaining
ELSTEIN them for an extended length of time. As Stephen
is a Sydney-based anti- Simpson, professor in the aptly titled School of Life
ageing physician and and Environmental Science at the University of
Sydney, was at pains to explain, besides the fact that
writer. He is the author
we love to eat and don’t endure persistent hunger
of three books including
very well, we are compelled by what is called “the
his latest, The Wellness
protein leverage hypothesis”, a biological drive to eat
Guide to Preventing the
protein regularly and often to survive. Aside from
Diseases of Ageing. our need to eat protein, what is also subverting our
He has also designed the longevity strivings is our constant immersion in
app The Diet Guide to a bottomless well of highly palatable foods that are
Ageing Prevention. oozing fat and sugar cleverly engineered to stoke an
endless desire to consume. While the experts were
nowhere closer to explaining how we could overcome
these obstacles to starve ourselves for the long haul,
what Professor Simpson did do was elaborate on
what it is we could eat to live longer and healthier.
The diet
Ironically, we have to partially ignore the “protein
leverage hypothesis” and eat less protein and
more carbohydrates. Apparently, the more protein
you ingest, especially that which is animal-
based, the more you turn on an ageing- and
disease-stimulating compound called mTOR.
Professor Simpson advises that your protein
sources should mostly be plant-based and that
specifically you should steer away from chicken,
turkey, cheese and eggs. He’s even constructed
a food pyramid at whose base sit the
carbohydrates, which is not pasta, bread and cereal
but fibre-rich vegetables including cauliflower, sweet
potato, Brussels sprouts, asparagus, cucumbers,
squash and celery alongside fruits like berries,
... we have to tomatoes, apples and oranges. Placed above these
reside the grains, then on the next level are the beans,
partially ignore chickpeas, seeds and lentils flanked by the leafy
the “protein green vegetables: spinach, broccoli, kale and lettuce.
leverage Finally at the apex we find the fats and oils comprising
almonds, pecans, walnuts, avocado and olive oil.
hypothesis”
and eat The drugs and nutrients
For those who balk at the thought of changing
less protein
their diet for any extended period of time to inhibit
and more mTOR there are always pills we can pop to achieve
carbohydrates. the same effects.
Metformin
Metformin is a drug that has been used for eons
to treat diabetics. It can also inhibit the growth of
148 | wellbeing.com.au
cancer cells, reduce blood sugar levels and quell
inflammation, all longevity promoters, allowing this
drug to extend the lifespan of worms and mice, but
long-term trials demonstrating anti-ageing benefits
for humans have just began. Metformin doesn’t come
without a downside. It can lower vitamin B12 levels, an
important brain-protecting nutrient, thereby raising
homocysteine, a protein that is usually kept in check
by adequate amounts of vitamin B12, the consequence
possibly increasing the risk of Alzheimer’s according
to limited evidence. Most research however does show
that metformin protects against Alzheimer’s, probably
because of some of the benefits listed above. Nausea
is probably its most immediate disadvantage, and with
other gastro-intestinal side effects it might not be the
most attractive option.
Rapamycin
This is another drug that received a lot of airtime at
the conference. Used as an immune suppressant
after kidney transplantation it also has longevity
potential, and aside from extending the lifespan
of yeasts, worms, fruit flies and mice it might also
prevent heart disease, osteoporosis, Alzheimer’s
and Parkinson’s disease. Such a monumental
benefit doesn’t come without a deleterious price
tag including diarrhoea, raised blood-sugar
levels, mouth ulcers and pneumonia, making this
pharmaceutical even more off limits than metformin.
All of these medicinal complications have driven
the search to find natural mTOR inhibitors without
side effect baggage.
Herb-based compounds
Top of this list is withaferin-A, a compound that
comes from the same family from which Withania
somnifera, a herb that boosts adrenal function, is
derived. Based on experiments carried out in the
test tube and on mice, it has antioxidant and anti-
inflammatory capabilities with anti-diabetic, anti-
obesity and anticancer properties. Other candidates
with similar advantages include allantoin, one of the
active compounds mediating the beneficial effects
of yam and the well-known herb ginseng. While
compared with rapamycin and metformin their lack
of side effects makes them highly appealing, what
we don’t have is the human evidence proving these
natural substances actually enhance longevity.
Senolytics
Another easier longevity choice proffered by the
experts for those who shirk persistent dietary
adjustments are senolytics, remedies that nuke
age-fomenting senescent cells.
Found in apples, grapes, persimmons,
strawberries, cucumbers and onions, fisetin is the
most powerful natural senolytic, quashing cancer
Photography Getty Images
cells and encouraging other ageing cells to self-
immolate and make way for more youthful actors.
Quercetin is another senolytic present in apples,
onions, tea and red wine.
Exercise
Finally, there’s exercise, both aerobic and regular
weight training, which according to the experts is
good for your muscles, bones and brain.

A case of hypoglycaemia
A
common problem: a 35-year-old woman
came to see me who was having great
difficulty managing her energy. She had
a good job (stressful but she enjoyed
it), two children and a husband who was helpful
with managing the family and the home. She felt
she really had little to complain about and that she
should be happy, but she felt excessively tired at
various times during the day.
Despite a good night’s sleep, she woke
exhausted in the morning and needed a coffee
(milk and one sugar) to get her going. Then as she
was busy getting the kids to school and getting
ready for work, she missed breakfast so she had
another coffee. She was having trouble with weight
management, and missing breakfast was part of
her strategy to do so, although it was not proving
effective. Around 11.00am she became very tired
again, so another coffee was consumed. It gave her
the pick-me-up she needed.
Lunch was usually a salad or a salad sandwich
(green leafy vegetables, tomato, carrot and onion), if
she had time to eat it. By about 3.30pm she once again
felt very flat and could hardly keep her eyes open.
A coffee fixed that, usually with a couple of squares of
chocolate. She called herself a chocolate “expert” and
made sure she only ate “good” chocolate.
This kept her going until she arrived home
at night and cooked dinner — commonly a meat
(mainly chicken, fish once a week) and vegetables.
Dessert was ice cream or custard as the kids
were fond of these foods.
However, if she was very busy and missed
a meal she became very tired and headachy, often
had palpitations or a tremor and felt quite unwell.
She had daily digestive symptoms with wind and
bloating and recurrent constipation. She didn’t
have much time to exercise, but occasionally went
for a walk on the weekends.
On hearing this story, it was an almost classic
case of reactive hypoglycaemia (more accurately,
fluctuating blood-sugar levels). When blood sugar is
high energy goes up, and when it drops to low levels,
energy drops as well, and there is often a neurological
response (the brain being dependent on glucose for
its energy), resulting in symptoms such as headaches
and tremors. The faster the rise (from processed
sugars and refined carbohydrates), the faster the fall
and the more noticeable the symptoms.
As “hypoglycaemia” is a common problem, there
are well-known dietary practices to manage it.
The treatment
To stabilise blood sugar a person needs to eat
Photography Getty Images
regularly, eating foods that digest and absorb
slowly, thereby regulating the insulin response.
A higher protein diet, eating small amounts every
3 to 4 hours, carbohydrates with a low glycaemic
index (GI) and high-fibre foods all help to balance
blood sugar. Recommendations were that she ate
some protein for breakfast every day such as an egg
or porridge (made from whole grains such as oats,
column
CLINICAL CASEBOOK
barley, millet and amaranth), with nuts and seeds
and a good probiotic kefir or yoghurt. Almonds,
brazil nuts and walnuts are the best option, with
pepitas, sunflower seeds, chia seeds and linseeds
also being good choices. Adding cinnamon can
assist in blood-sugar management. Berries
could be added as they are an excellent source of
antioxidants and are reasonably low-GI.
As she had to eat regularly, nuts and seeds were
chosen for the morning and afternoon snacks, high-
protein bars (preferably homemade) could also be
eaten as these foods were easy to store in her drawer
at work. As she was not dairy intolerant, a piece of KAREN
well-made cheese on a high-fibre biscuit, or hummus BRIDGMAN
and high-fibre flatbread were other suggestions. is a holistic practitioner
Lunch needed to include protein, and a piece
at Lotus Health and
of free-range chicken breast or a can of sardines
Lotus Dental in
or wild salmon was added to the salad. Basmati
Neutral Bay.
rice with cooked beans, lentils or chickpeas were
options. Lentils are known for their blood-sugar
stabilising effects.
Chocolate was allowed, but only with a cacao
level above 85 per cent. Admittedly this puts many
people off as they love chocolate for the sugar
component, not the antioxidant benefits of cacao.
The dinner recommended was much the same
as before, although ice cream was not allowed.
Frozen or fresh fruit was a better option for dessert.
Making her own ice cream with fresh fruit and no
added sugar was a possibility. Adding stevia leaf or
the green leaf powder was allowed as a sweetener.
Cutting down on the meal size at night, and eating
earlier if possible, is a good practice.
Avoiding processed sugars and refined
carbohydrates was an important component
of these changes, and one cup of organic
coffee, sweetened with stevia or xylitol, was
allowed per day.
Eating a hard-boiled egg just before
bed stabilises blood sugar overnight, and
she found this helped her wake up in the
morning with energy for the day. This took
about three days to work and was a good
strategy for reducing the need for a coffee
to get her going in the mornings.
She was also prescribed a glucose
management supplement containing fenugreek,
gymnema, chromium and lipoic acid which helped
significantly to reduce her cravings for sugar and
picked up her energy. She started walking briskly
three times a week. To stabilise
To improve digestion, reduce any candida and blood sugar
improve adrenal and liver function, she was also
given a herb mix containing pau d’arco, dandelion a person needs
root, ashwagandha and fennel. to eat regularly,
Over the last six months she has been
eating foods that
becoming increasingly compliant with this
advice (difficult though it was to start) — mainly digest and absorb
because she has felt the benefits. Her energy has slowly, thereby
improved greatly, she is more active and overall
feels lively and well. She is happy to maintain this
regulating the
program for the near future. insulin response.
wellbeing.com.au | 149
 column
MAY & JUNE 2020

CHRISTINEBROADBENT
is an astrological consultant
and teacher who sees astrology
as a healing art. To experience
Christine’s work first-hand, in-
person readings are available
in Sydney, Melbourne or
Auckland, as well as phone or
Skype sessions. Christine is now
available for booked sessions
at Lotus Health in Neutral Bay,
Sydney. To find out more, visit
astrologyembodied.com or
call 0402 664 101.
Gemini
For Gemini, May 23 is special; the
beginning of a seriously focused New Moon
cycle, given extra strength by strong Saturn
harmonies. This points the way to a new
learning experience and an adventure of the
mind promising practical results. Two weeks
later, the June 6 Full Moon brings an emotional
climax, a lunar eclipse squaring off to Mars
and challenging you to clarify just what you are
willing to work for and how your heart and your
head can agree on a common life goal.
Leo
May calls up questions about your
vocational choices and your paid and unpaid roles.
Earthy harmonies from April 29–May 15 make
it easy to find answers. Friends encourage you
to look back at past hopes that might be easily
achieved with Venus Retro help after May 13. A Leo
strength is the ability to hold to a fixed ideal, and
the June 3–6 emotional Full Moon energies make
this strength your best anchor. When Solstice,
New Moon and eclipse all synchronise between
June 14–21, inspiration will arrive.
Cancer
From April 29–May 15, lightness of being
is easy to achieve. You are nearing the last two
eclipses of an 18-year cycle. Letting go of some
burdens is easy from May 18–25. When Sun enters
Cancer at June 21’s Solstice, Cancer New Moon
and a solar eclipse coincide. This evokes a potent
energy; a perfect time to create a simple ceremony
that clarifies your intentions for your Cancer New
Year. By identifying a situation or a behaviour that
you are ready to eclipse, new possibilities are
easily empowered.
Virgo
Virgo dances to the beat of a different drum and
May and June offer many retrospectives. Have you
thrown out things you still value or overlooked fine
qualities in someone who has disappointed you? Be
wary of Neptune misleading you about relationships
on May 4, 11 and 21–23. Energy lows are linked, so
make the most of May 15–18 as a genuine rest and
recharge. Aim to treat June 3–11 as a chance to
draw upon inner imaginative resources. Full Moon
in a lunar eclipse on June 5 opens your heart. Enjoy
the process, sweet Virgo.

Libra Scorpio Sagittarius Capricorn

Pluto and Jupiter are
challenging your peace of
mind, often via family tensions.
Call upon that Libran ability
to defuse tensions by not
taking things personally. This
approach restores peace on
May 3, 11, 21–23 and June 3.
Your leading light is Venus and
a rare retro cycle is keeping
her in a helpful sign until early
August. When Sun traverses
this sign from May 23–June 20,
you light up with intensity; the
urge for learning and adventure
clarifies into goals around
June 4. This goes into an action
phase after June 25.
May has the flow and subtle
pleasures you enjoy, so make
sure you allow time for a genuine
recharge between your exciting
Scorpio Full Moon of May 7 and
May 15’s magnetic attraction
to happy gatherings. This lunar
climax of your year evokes many
“aha” moments thanks to a
visionary Neptune. It is when
Mars enters shape-shifter Pisces
on May 13 and hooks up with
supporting planets on May 15 and
25 that you find your most healing
state. Good collaborations,
occasional solitude and warm
feelings give you the strength to
navigate a tricky June.
Soothing Jupiter
harmonies make May a lovely
time for an escape, a retreat,
a spa visit or nurturing activities.
Embodying the values that
make you feel whole attracts
the right relationships as
you move towards the lunar
climax of your year. With Venus
spending a rare four months
in your partner sign and retro
there from mid-May, this is quite
a build-up to May 23’s Sun cycle
and your climactic Full Moon in
Sagittarius on June 6. If you rise
above any conflict between June
3 and 11, exciting new directions
will beckon you in late June.
While Jupiter transits
Capricorn and engages with
sensual Taurus energy in May,
it is time to reclaim play as
a way of being and reconnect
with your inner child. This is a
rare opportunity in a demanding
serious year. 2020 is about
transition and May holds the key
for you. Since a creative Mercury–
Pluto cycle energises May 7–11,
effective expression needs a light
playful touch. Ruler Saturn has
currently left Capricorn, again
opening a window for less stress.
From June 30 when Jupiter
aligns with Pluto, ambition and
expansion are in the foreground.

Aquarius Pisces Aries Taurus

With a far-sighted
ambitious Saturn now in
Aquarius, you come home
to responsibilities that take
priority. May and June are
preparation months for a new
era: On May 11 Saturn begins
its long retro cycle, leaving
Aquarius in July, back in late
December 2020. May begins
with a challenge, but highlights
home and family, often as a
pleasant focus for your energy.
In fact, a Full Moon in your
vocational sign on May 7 begins
a golden week. With May 22–29
comes extra creativity with
appreciation to follow.
The larger picture is
that May soothes while June
challenges you, gentle Pisces.
Not only that, but once martial
Mars enters Pisces on May 13,
you are not so gentle, and your
words can cut others in ways
you don’t expect. Since Mars
forms alliances between May
15–25, you can then achieve
a lot and gather support for
your ideas or work. However,
June 3 is a good day to back off
from any disagreements. The
Full Moon eclipse and erratic
energy of June 6–11 requires an
adjustment of your home/work
balance to keep you healthy.
Throughout May, some
of the stress of recent months
dissipates, yet a sense of
waiting is intense; Mars, your
usually gung-ho ruler, is in
floaty Pisces mode from May
13, leaving you hanging yet
strangely soothed. Also, on
May 13, Venus, which has
been supporting your ease of
communication, goes retro.
Now you must question some
former conclusions; from late
June will a clear direction
appear. If you can avoid negative
assumptions between June
2–11, a healing process renews
your natural Aries faith in life.
Taurus time unfolds
slowly, promising much from
April 29–May 7’s Full Moon. With
both Moon and Venus harmonies
at Full Moon, a splendid week
follows when you can lay
substantial foundations. Then
your ruler Venus retraces its
path through your money sign
from May 13–June 25. This retro
cycle warns against counting
on profits or looking ahead to
results that may never come. Yet
Venus will be on your side again
later; meanwhile June 28–30
opens your eyes to vocational
avenues well worth further
exploring in July.

150 | wellbeing.com.au

From migraine to joy
One reader shares how reiki and a regular yoga practice
has helped ease her migraines.
Words SARAH M. CHEN
“W
ho knows? Maybe it
will make you happy.”
My neurologist had
no idea how much it
would affect me to hear him say that. And, in
retrospect, I had no idea that it would be the
launching point for a redirection of my life.
We had been discussing my next plan
of action for my migraines because my
current one clearly wasn’t working. My
migraines were steadily worsening and
increasing in frequency.
My neurologist said it was time for
a preventive. He suggested nortriptyline, an
anti-depressant. “You’d have to take it daily.”
I didn’t want to take more drugs.
He could see my hesitation, which was
probably why he offered those comforting
words: “Maybe it will make you happy.”
Minutes later, armed with the
prescription, I sat in my car, frustrated and
discouraged. These migraines had taken
control of my life. The fear that any pain
in my neck or temple was the sign of an
impending migraine was now constantly on
the forefront of my mind.
Maybe it will make you happy.
Even he could see that I wasn’t happy.
I was living a joyless life.
Could the migraines be a symptom of
something else? Something much deeper
inside me that a pill couldn’t fix?
The beginning
My mother always warned me that
migraines were genetic. “You’re lucky you
don’t get them,” she said. “But I didn’t get
mine until I was in my 20s.”
The year I turned 40, I got my first
migraine. I called my mum.
“I think I understand now,” I told her.
“What are you talking about?
Understand what?”
“My head feels like it’s going to explode
and I’m sick to my stomach.”
My mum sighed. “Oh honey. You got
your first migraine.”
Over the next seven years, they steadily
worsened. I went from a migraine every
six months to four a month. The number
of days they affected me increased as well.
They used to only last one day and then it
became three or four days.
I discovered alcohol and heat were
triggers so I avoided the wine I loved and
made sure on hot days to stay hydrated and
avoid exercise.
Despite these precautions, my
migraines worsened. I kept a migraine
chart and marked with a red star the days
I had a migraine. Soon the months were
filled with red stars. There were more days
with red stars than without. The triptan
drugs I took were no longer effective.
It affected other aspects of my life.
I was constantly cancelling on friends
until eventually the invites trickled down
to nothing. I became withdrawn. I felt that
people were tired of my “I have a migraine”
excuse. Why can’t she just take a pill? I felt
as if nobody understood, except my mother.
My work suffered. Every time I felt well
enough to write, I’d get discouraged. Writing
in stops and starts was painstakingly slow
and overwhelming. Eventually, I gave up.
Inner healing
Maybe it will make you happy.
I couldn’t get that out of my head.
Perhaps that’s why I paid attention when
a local community college brochure
landed on my kitchen table. It touted the
benefits of reiki for stress management
and chronic health issues.
I signed up for the six-week class.
I was desperate for relief and willing to
try anything.
The first day of class, I knew I’d
made the right decision. The Japanese
teacher had a gentleness about her that
immediately put me at ease. I was meant
to be there.
Over the next six weeks, we covered
the history of reiki, the hand positions
column
REAL LIFE EXPERIENCE
and the chakras. She led guided
meditations with deep belly breathing.
We learned about the emotional sources
of disease and how the mind and body
are connected. When she recommended
books for further study, I took note. I was
someone who enjoyed research.
I was amazed with what I uncovered.
In one study, doctors working with the
US Centers for Disease Control and
Prevention (CDC) found that what happens
in our childhood can adversely affect
us later in life. Negative feelings, if not
processed properly, have an impact on our
cells. If you never learn how to deal with
these emotions, then it’s like being in
a constant state of arousal. This can lead
to mental and physical consequences. In
order to fully heal, you need to address
the trauma and release it.
This supported the notion that the
mind and body are connected, something
I previously dismissed. But it left me
unsettled. I had harboured negative
emotions and self-loathing since I was
a child. I still felt like that five-year-old
little girl struggling to be heard. Could
I reverse years of negativity?
My reiki teacher advised me to rework
my negative thoughts into positive ones.
To write them down and post them where
I can view them.
I wrote notes of encouragement and
stuck them all over the house and in my car.
You are enough. Smile. Forgiven.
My teacher also touted the benefits of
yoga. Studies showed that a consistent yoga
practice lowered inflammation and increased
blood flow to that part of the brain associated
with healing. After trying different classes
and studios, I fell into a consistent practice
that the old me would have laughed at.
What lies ahead
“This is incredible.”
My neurologist held two migraine charts
in front of him. Only four red stars on each
month — a vast difference from the angry
red mess three months ago.
“What are you doing differently?”
I had already told him I hadn’t filled the
prescription.
“Yoga, meditation, reiki and acupuncture.”
“Well, keep doing what you’re doing.” He
smiled. “It’s obviously working.”
My last migraine on record was over
a year ago. For the first time in a long time,
I’m looking forward to what lies ahead. I see
a migraine-free future and most importantly,
one filled with joy, love and light.
Sarah M. Chen has published numerous short
stories, a novella and a children’s chapter book.
She’s written for the Los Angeles Review of
Books, The Ascent, The Haven, migraine.com
and more. She blogs about health, wellness and
travel at socalsarahwrites.com and is a certified
Arrivedo travel writer.
wellbeing.com.au | 151
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hartlifecoaching.com.au
MASSAGE & YOGA PROPS & WELLNESS
ORGANIC BEAUTY ACCESSORIES RETREATS
SAGE BEAUTY BOLSTERS & THINGS HEART & SOUL
292 Campbell Pde, p 08 8536 2804 YOGA AND WELLNESS
North Bondi NSW 2026 m 0410 462 922 RETREAT
p 02 9130 7064 e enquiries@bolstersandthings. p 02 4294 1765
e info@sagebeauty.com.au com.au e info@heartandsoulretreats.
sagebeauty.com.au bolstersandthings.com.au com.au
heartandsoulretreats.com.au
SKIN HEALTH BOLSTERS & THINGS
EXPERT e annalise@upwarddog.com.au
EVA KARPATI www.upwarddog.com.au
17 Bay Street To appear please contact
Double Bay NSW 2018 YOGA TRAINING Nia Llewelyn 0488 267 371 or
YOGALATES email: nllewelyn@umco.com.au
e skinclinic@karpati.com.au Excellence in Yoga
karpatiskinclinic.com.au + Pilates Education
p 02 6687 2031
DENTAL e info@yogalates.com.au
DR SCOTT MAKIOL yogalates.com.au
BIODENTISTRY yogalates-training.com
p 07 3848 2320 onlineyogalates.com
biodentistry.com.au Byron Sydney Bali Europe
INTEGRATED BYRON YOGA CENTRE
MEDICINE 50 Skinners Shoot Road,
THE HEALTH LODGE Byron Bay.
p 02 6685 6445 p 02 6685 8327
e info@healthlodge.com.au e info@byronyoga.com
thehealthlodge.com.au byronyoga.com
INVITATION THE YOGA HOUSE
TO HEALTH 245 Victoria Road,
256 Henry Parry Drive, Gladesville Sydney.
Wyoming NSW 2250 p +61 (2) 9817 0078
p 02 4322 0700 e info@theyogahouse.com.au
e info@invitationtohealth.com.au
invitationtohealth.com.au INTERNATIONAL YOGA
TEACHERS ASSOCIATION
16 Vantage Pl, Thornleigh
p 1800 449 195
IYTA.com.au
“To all who are searching for a path
to freedom, peace and happiness.
The path begins where you are.
The frst step is inward.”
Paul Bedson,
Yarra Valley Living Centre
 The Yarra Valley Living Centre
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promotes a whole-person (holistic) and
PU[LNYH[P]LHWWYVHJO[VOLHS[O
healing and wellbeing.

We believe you have the power to bring

HIV\[WYVMV\UKJOHUNLPU`V\YOLHS[O
`V\YZ[H[LVMTPUKHUK`V\YSPML

Learn how at one of our

transformative retreat programs.
Visit www.gawler.org/wellbeing
or
Call 1300 651 211
 community
YOUR WELLNESS GUIDE

what´s on What’s coming up for you

April/ May

APRIL 16–8 APRIL 18–19 APRIL 22 APRIL 27– 28–29 APRIL

JUNE Canberra, ACT
Hemp Health &
Global
Earth Day
MAY 3 Melbourne, VIC
Wellbeing Evidence
Sydney, NSW Innovation Expo earthday.org Sydney, NSW & Horizons Conference
Biennale of Sydney hhiexpo.com.au Sydney Writers’ Festival weh.org.au
biennaleofsydney.art swf.org.au

MAY MAY MAY 2–3 MAY 10 MAY 10–11

Global AU Adelaide, SA AU Perth, WA
Mindful in May Crohn’s and Colitis Enlighten Adelaide Festival Mothers Day Classic Living Well in WA
mindfulinmay.org Awareness Month enlightenadelaide.com.au Walk or Run livingwellinwa.com.au
crohnsandcolitis.com.au mothersdayclassic.com.au

our #inspo

Left: We recently launched Being,

a beautiful new magazine to help you
cultivate balance, ease and calm. Get
your copy today.
Above: We’re so excited to share the
news that Charlie Hale has joined
the WellBeing family! You’ll read her
words on page 32.
Right: Finally, after some decent
and much-needed rain, all the
beautiful colours of Mother Nature
have come out to play.

160 | wellbeing.com.au
 May/June

MAY 14–17 MAY 15 MAY 15–17 MAY 19 MAY 22–

Noosa, QLD
Noosa Eat & Drink Festival
Global
International Day
Surfers Paradise, QLD
Australasian Acupuncture
Global
World IBD Day
JUNE 13
noosaeatdrink.com.au of Families and Chinese Medicine worldibdday.org Sydney, NSW
un.org/en/events/familyday Annual Conference Vivid Sydney
aacmac.org.au vividsydney.com

MAY 25–31 MAY 26 MAY 29–31 MAY 31 JUNE 5

AU AU Melbourne, VIC Global Global
Australian Traditional- National Sorry Day The Good Food & World No Tobacco Day World Environment Day
Medicine Society Wine Show who.int/tobacco/wntd worldenvironmentday.global
Natural Medicine Week goodfoodshow.com.au/
naturalmedicineweek.com.au melbourne

JUNE 5–7 JUNE 5–8 JUNE 6 JUNE 8 JUNE 10–22

Bellingen, NSW Melbourne, VIC Fraser Coast, QLD Global Hobart, TAS
Bellingen Readers MindBodySpirit Festival Relish Food & Wine Festival World Oceans Day Dark Mofo
& Writers Festival mbsfestival.com.au relishfrasercoast.com.au worldoceansday.org darkmofo.net.au
bellingenwritersfestival.com.au
Credit: Domain.com.au Illustration Tams at Soul Stories: soul-stories.com

Above: Editor Kate

recently visited
bush-fire ravaged
Tumbarumba in NSW
for a wedding. The
wedding, which was
held in this adorable
church, brought 120
guests to the town and
gave the community
a much-needed dose
of love and support.

Left: We love this

capture of WellBeing
and some healthy
strawberries, by reader
@jamieeleewhite.

wellbeing.com.au | 161
 “Each and every one of us can make changes in
the way we live our lives and become part of the
solution [to climate change].”
~ Al Gore

WellBeing Issue 186 is published by Universal WellBeing Pty Ltd, Unit 5, 6–8
Byfield Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399,
Fax: +61 2 9805 0714. Printed by KHL Printing Co Pte Ltd, Singapore.
Distributed by Gordon and Gotch.
Editor-in-ChiefTERRY ROBSON Editor KATE DUNCAN +61 2 9887 0320 Editorial advice is non-specific and readers are advised to seek professional
advice for personal problems. Individual replies to readers’ letters by
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sands of time may change them in some cases. It is not possible for the
publishers to ensure that advertisements which appear in this publication
comply with the Competition and Consumer Act 2010 (Cth) and the Australian
Consumer Law. The responsibility must therefore be on the person, company
or advertising agency submitting the advertisements for publication. While
every endeavour has been made to ensure complete accuracy, the publishers
cannot be held responsible for any errors or omissions. This magazine is
printed on paper that comes from a mill that satisfies the requirements of
ISO 14001.
Photography Getty Images

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162 | wellbeing.com.au
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