Prevention Australia

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IN THIS ISSUE
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130
Features
56 Sandra Sully The 10 News First
86 yourTOTAL
HEALTH
presenter shares why she’s setting
76
boundaries and recalibrating priorities.
TOOLKIT
68
68 How walking makes you
healthier, smarter & calmer All this
and more is just a few steps away!
24 A fresh mind What you eat affects 76 Life in the single lane Francesca
your mental wellbeing, so give your brain Specter shares how she’s managed to
a lift with these four key nutrients. embrace singledom and how you can too.
32 Flexibility vs mobility How 80 You’ve gut mail Are you aware
knowing the difference can help you reach that your brain and gut microbiome are in
peak fitness and improve long-term health. secret communication? Find out why here.
37 Strand corrected Hair looking 86 What dreams are made of How
a bit meh? Our trichologist (aka scalp and decoding stress dreams can help you see
hair expert) reveals her top four fixes. areas of your life that need more attention.
42 What are probiotics for your 92 Falling flat Choosing to stay flat
skin, and should you use them? after a mastectomy is your right, but these
We ask the pros if it’s worth adding women faced surprising opposition, and
that probiotic supplement or cream to even ridicule, from their surgeons.
your beauty routine.
100 Capital gain Forget that
62 Setting up a healthy kitchen expensive island getaway – these Aussie
Add these items to your pantry and capital cities offer plenty of fun in the sun.
fridge today and you’ll never be short
of a nutritious meal again!
Pulse
40 12 Under your nose How your next
bestie could be just a sniff away.
6 PREVENTIONAUS.COM.AU
80 115
Subscribe to
October 2022 and you could win a
Derma-Roller kit
from Rodan + Fields,
Health Beauty valued at $310.
14 Inflammation age How HURRY, limited time only!
36 Beauty buzzword: slugging See page 98
inflammation, and not the number of Want to repair dry or inflamed skin?
candles, tells you how old you are. Try this trending technique today.
15 Snout of this world We pick out 40 In full spring Bloom everywhere
some amazing nose facts. 120 Competitive veg These win-win
you go with these springtime beauty
16 5-minute health hacks Quick picks. Bonus: You’ll smell magnificent. vegie dishes are delicious alone or as a
ways to help prevent common issues. side to fish. Best part? They’re ready to
serve in 30 minutes or less!
18 Clearing the air about allergies
Here are five myths going around. Mind
50 Added value Appreciation is Pets
Nutrition key to a meaningful life, so let’s be
grateful for these three tips.
127 ‘Vet, I have a question…’
Two experts answer your most common
22 Twist and sprout Why sprouts 52 The rage effect How frequent questions, from dog walking to cat litter
make your immune system jump for joy. anger impacts your wellbeing and why issues to addressing naughty behaviour.
23 Bar exam We unwrap protein bars you should address your inner Hulk
to see if they’re healthy or not. today. Your life may just depend on it.
Every issue
9 From the editor
Fitness Food 10 Over to you You share what you
28 Star track How fitness trackers can 110 Power of one Perfect for a busy enjoyed in our previous issue.
motivate you to walk more each day. weeknight, these one-pan meals from 124 Prevention profiled
celebrity chef Jamie Oliver will satisfy Smart ideas and products
30 Move of the month: Stress both tummy and timetable. for your healthy lifestyle.
reliever Soothe the day’s tension
with this simple forward bend. 114 Surprise ending Australian 130 Life lessons English TV presenter
foodie and entrepreneur Leah Itsines and beauty mogul Trinny Woodall,
31 Step softly Exercise with a light serves up some classics with a twist founder of Trinny London cosmetics,
footprint with these eco-friendly pieces. in less than 40 minutes. shares what she’s learnt about life.
OCTOBER 2022 PREVENTION 7

Meet the team
EDITOR Andrea Duvall
ART DIRECTOR Karen Berge
LIFESTYLE EDITOR Juana Parathyras
DESIGNER Brooke Lyons
SUBEDITOR Anthony Di Carlo
BEAUTY EDITOR Cecily-Anna Bennett
BRAND INNOVATIONS MANAGER Alison Kirkman
DIGITAL CONTENT EDITOR Jessica Testa
EDITORIAL ENQUIRIES editor@preventionaus.com.au
ON THE COVER
Photography Jeremy Greive
CONTRIBUTORS Kathleen Alleaume, Dr Elaine Chin,
Stacey Colino, Beth Howard, Bill Howatt, Ute Junker, Styling Penny McCarthy
Brigid Moss, Kate Rockwood, Lizz Schumer, Lora Shinn, Hair and make-up Allison Boyle
Francesca Specter, Arielle Weg Sandra wears LMND T-shirt;
Venroy pants; Superga sneakers.
PHOTOGRAPHERS Mauricio Alejo, Richard Clatworthy,
Ben Dearnley, Destination NSW, Raymond Hom,
Getty Images, iStock, Josie Withers Photography,
David Loftus, Hamilton Lund, Rob Palmer, PREVENTION IS PUBLISHED BY
Prevention US, Tourism and Events Queensland
Managing Director Arek Widawski

ADVERTISING General Manager Carole Jones
Brand Partnerships Manager Associate Publisher Andrea Duvall
Kirsty Peros Group Sales Director Anabel Tweedale
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Editor’s letter
That quick health

fix is… in you!
Every week, via email, I see a barrage of new products and
treatments, each promising to be the elixir of health and
happiness. But based on evidence? As regular readers of
Prevention know, all of the information we publish in the
magazine and online is grounded in solid science. And
making sure that claims stack up is part of what we do
behind the scenes. So, when something new comes across
my desk, I always challenge the evidence. I’m curious to
probe into how robust, or flimsy, the assertions are.
This month, I scratched my head at a new ‘health’ tea
that claimed all manner of potential benefits for women.
And, yet, a quick look at the major study it had based its
facts on turned out to be only on men. Ethical? Hmmm.
But, by far, the standout health hype I saw this month
was a novel vitamin supplement that said in fine print
so small that you’d need a magnifying glass to read it:
“We cannot guarantee any results.” Say what?
The moral of the story is that, if you’re searching far
and wide for quick health fixes, you’re looking too far.
More often than not, it’s right in front of you. Take, for
example, this month’s story on the gut microbiome
(see page 80) – that curious flora you harbour in your
belly that weighs more than your brain. Years of research
suggests that the gut microbiome plays a key role in
your feelings. In fact, most of your happy hormones are
produced in your gut and then travel to your brain.
Feeding this good gut bacteria is a key reason to eat
well. So, this month, we also show you how to set up a
healthy pantry and fridge (see page 62), so that eating
healthy snacks and delicious, nutritious dinners is just as
Walk with us!
easy (and cheaper) than ordering Uber Eats! Another Grab your sneakers and join us on
cornerstone of good health is moving your body more. our annual 10km Prevention Virtual
You don’t require a gym membership; fitness can be free. Walk on Sunday October 23! It’s
It starts with putting on your walking shoes and stepping the event where the walking is real,
out. See all of its mind and body benefits on page 68.
but the community is virtual.
I hope this inspires you to boost your health, fitness
and happiness for the months ahead. Enjoy the issue! Sign up for our motivating four-week training
program, which includes coaching, a nutritious
PHOTOGRAPHY (MAIN): JEREMY GREIVE
meal plan and some fantastic goodies. Why

not grab a friend and do it together? We look
forward to seeing you in action on social media!
ANDREA DUVALL ³ Turn to page 51 to find out more.

EDITOR

Readers enjoyed last issue’s
cover star, former Married
at First Sight favourite Jules
Over
Robinson, talking about the
power of body positivity.
to you
Here’s what you told
us inspired you in
our previous issue.
TAKING CARE OF BUSINESS

Thanks so much for helping me
accept that my ‘ugly coping’ (Are
you ‘ugly coping?’, July) is not
forever. I’m a carer and, at times,
I find myself in a bad way mentally.
I’ve tried endless chamomile tea,
meditation, exercise when I can,
healthy eating, but often drop into
emotional binge eating and excess
diet drinks. Your article helped me
see that maybe, for now, that’s the
best I can do to help my wellbeing.
I know I have to manage it
somehow – and I will. I really enjoy
getting mail, so my subscription to
Prevention is a welcome arrival! WE’LL DRINK TO THAT
Lyn O’Neill, Qld I read the August/September issue
on a beautiful lazy Saturday post-
FAVOURITE
workout with a cup of tea in my
FACEBOOK POST
CLASS ACTION garden. ‘What is hangxiety?’ (about
I picked up the latest Prevention with the morning after too much You hopped, skipped
the sole intention of passing time drinking) was an insightful read. and jumped to see
on my flight. Wow, not only was I My girlfriends always called it what foods keep you
enthralled by every story, I stepped “waking up with ‘the fear’”, so it’s energised in winter.
off the plane and called the tertiary nice to know there’s some science
institution I teach at and said, “We behind this phenomenon.
need to incorporate some lecture Melissa Rokahr, NT PINTEREST FIND
sessions on mindfulness, anxiety
You loved this quick
and mental health.” The idea was Congratulations, Lyn, Natasha and
met with great enthusiasm and menopause-friendly
Melissa! You’ve each won a pair of
classes are now being planned! premium Australian ugg boots from exercise that you
Natasha Stewart, WA Ugg Express, valued at $225. can do anywhere.
WRITE IN FOR YOUR CHANCE TO WIN... MOST POPULAR

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our next issue will win this great prize! wake up exhausted
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Pulse
MORE JOY, LESS STRESS – FOR A HEALTHIER, HAPPIER YOU
Life shrinks
or expands in
proportion to
one’s courage.
Anaïs Nin
PHOTOGRAPHY: ISTOCK

Pulse now
UNDER YOUR NOSE

Have you ever thought about what attracts you
to the people in your life? Studies have shown that
we often make friends with those who are similar
in appearance, background, values and even
Book Club
brain activity. But did you know that your smell
also plays a role? People are constantly, although
subconsciously, sniffing themselves as well as
taking whiffs of those around them. In order to
determine how smell works, researchers looked
at ‘click’ friends (namely same-sex, non-romantic
friendships that formed very rapidly without much
knowledge of one another) and observed what
part body odour played in their pairing. They
found that the click friends had body odours
that were much more similar to one another
than those of randomly selected pairs
of people, suggesting
that your nose does
play a bigger role in
forming friendships
than was previously
thought. So, follow
PRODUCTIVE
your nose and make GOOD READS
a new pal today! A Question Of Age
by Jacinta Parsons
(HarperCollins, $34.99)
Are you grappling with the idea
of ageing? This book is for every
woman who looks in the mirror and
no longer recognises herself. Real,
raw, honest and compassionate, it’ll
capture your attention for, er, ages.
How To Go Plant-Based
by Ella Mills from Deliciously Ella
(Hachette, $34.99)
Want to switch to a plant-based
diet but not sure where to start?
Filled with family-friendly recipes
and also practical tips, insights and
3 FEEL-GOOD INSTAGRAM FEEDS information, this deliciously curated
book will be your ideal guide.
WE LOVE ... and you need to follow
The C Word (Confidence)
by Mel Schilling
(Murdoch Books, $32.99)
Being confident isn’t something
we’re all born with, but rather a skill
set. Learn how to take control of
WORDS: JUANA PARATHYRAS. PHOTOGRAPHY: ISTOCK
your career, relationships and life

with confidence and resilience, so
that you can thrive in everything.
@colorsbysue @positivelypresent @sand.tagious
Add some creative eye Sometimes all you need Totally addictive, this
candy to your feed with is a few inspirational sand account has more Scan the QR code to
these lovely watercolours. words to really shift than a million followers. find these great reads
It’s also a mesmerising your day in a positive Watch as sand is cut, and many more of our
stress reliever when direction – and you’ll find shaped and transformed handpicked favourites
you need a minute. plenty of those here. in crazy ways. at Booktopia.
Health
Fast
fact
The average
Dark matter
We’ve all been told that you get a better
person falls night’s sleep when you snooze in a pitch-
asleep within black room ( just ask a tortoise, which
10 to 20 minutes. requires complete darkness in order to sleep
properly), but now a new study shows that
If it takes you heart function could suffer and your blood
less than five sugar could rise the day after nighttime
minutes to doze
light exposure. How? Scientists think that

off, it’s likely even moderate exposure to light keeps the
body alert and disrupts the restorative rest
you’re sleep needed for your organs, hormones and
deprived. body processes to function. If your regular
curtains are allowing a bit of light to sneak
through, try some blockout ones. Have
blinds? Light-blocking strips are great at
filling any gaps that allow light in.

Health now
INFLAMMATION AGE
Does age matter? Some scientists believe that chronological
age is an imperfect way of measuring a person’s years
because everyone ages at a different pace. So, they’ve
85
started to look at biological markers, specifically inflammatory
components in your blood, as a way to understand and
measure biological age. Called an inflammation clock,
it looks at ‘inflammation ageing’ and will eventually help
+
doctors to identify age-related illnesses and disorders, such
as heart disease, sooner and alert you to take steps to slow decibels
down ageing where possible with tweaks to your diet and The volume of noise
lifestyle habits. Until then, though, try including a few anti- that can cause
inflammatory foods, such as blueberries, broccoli, avocado hearing damage over
and green tea, to your diet to help calm your insides. time. FYI: Kitchen
blenders are about
that loud.
SOURCE: DECIBELPRO.APP
Smoke signal
If smoking isn’t
bad enough, new UK
research has found
that it significantly
increases the risk of
a person developing
schizophrenia or
depression. While
more research needs
to be done to identify
why this happens, the
evidence shows that
the rates of smoking
are much higher among
people with mental
health conditions than
those without. The
hope is that this
research will compel
governments to offer
Asthma affects 2.7 million Aussies and more support for those
the lungs can be difficult and invasive to who want to quit

Now investigate. However, a new discovery smoking, especially if
has found that urine can provide unique
wee insights into what’s going on inside sufferers’
they suffer from a
diagnosed mental
talkin’ lungs, offering new ways to help improve health condition. Need
the lives of those affected. Now that’s help to kick the habit?
what we call a toilet break(through)! Visit quit.org.au
Snout of this world
Your nose is more complicated (and amazing) than it looks.
Here are a few surprising things you may not know.
E
very day, the nose and sinuses
produce about one litre of mucus.
While you swallow much of this,
if the air you inhale is dry, it’ll
absorb water from the mucus, creating the
sticky form we recognise as snot. Mucus
plays a vital role in frontline defence – it
contains infection-fighting enzymes and
white blood cells, and helps wash the nasal
walls of filtered particles that could irritate
2 The nasal passage is made
up of three ‘turbinates’, which
are small shelves of bone and
soft tissue that warm and moisten air
before directing it where it needs to go;
your lungs. The runny nose that strikes this humidification helps protect the
when you’re sick is a result of your nose’s Did lungs from irritation. That runny nose
attempt to kill invading germs with extra you you get in cold weather is actually
mucus. Pretty smart, huh? Here are a few
other things your nose is good at:
know? condensation of the moisture in your
nose when the cold air goes in.
1
Your sense of smell peaks in your
late teens and gradually declines
with age – but don’t despair.
You have about 5–6 million scent-
detecting cells! Your sense of smell
Your nostrils
take it in turns
to breathe in
air, in order to
3 As most people know, your
sense of smell affects your
capacity to taste things. Indeed,
smell accounts for as much as
75–95 per cent of the impact that
is more powerful than you may better pick up flavour has. And your sense of smell is
realise, too. Studies show that scents. This stronger after exercise, which increases
humans can recognise more than the amount of moisture in the nasal
nasal flow
PHOTOGRAPHY: ISTOCK
10,000 different scents. In fact, you passage. To keep your nasal passage
can even smell feelings of fear and switches every in tip-top shape, stay hydrated, get
disgust that are released through few hours. adequate vitamin D and change
other people’s sweat. home air filters regularly.

5
health hacks
-minute
Take some time out to help prevent
problems and feel better, fast.
BY STACEY COLINO
Health
1 2
DO A BODY SCAN
Examine your body position periodically and
straighten up – once in the habit, you’ll feel
more alert and energised. Slouching can sap
energy because it strains your neck, back and
hips and compromises oxygen flow to the brain,
says Dr Holly Phillips, author of The Exhaustion
Breakthrough. When you’re standing, make
sure your head and ears are directly above your
shoulders, your shoulders are in line with your
hips, and your hips are in line with your knees
and feet. When you’re seated, your head and
neck should be above your shoulders and your
shoulders in line with your hips.
STOP AND
SQUEEZE
Instead of daydreaming
about winning the
lottery while waiting
for the traffic light to
change, perform some
Kegel exercises. These
moves slowly contract
and release the muscles
that control the flow
of urine. Doing Kegels
3 PEEK AT
YOUR PEE
Many women walk
around slightly
dehydrated, and the
colour of your urine
can tell you if you’re
one of them, says
regularly can help prevent
bladder leakage, stress Dr Rabin, who’s also
incontinence and pelvic the author of Mind
organ prolapse and may Over Bladder. Ideally,
improve sexual response, it should be pale
says Dr Jill Maura Rabin, yellow and clear. If
a professor of obstetrics it’s bright yellow or
and gynaecology. Aim for dark, start by adding
one set of five to 10 reps, a few more cups of
4
ideally 10 times a day. liquid throughout
Traffic is your friend! the day and increase
from there until
your pee is pale.
AIR-DRY
YOUR DRY-
CLEANING
Before hanging up or wearing dry-
cleaned clothes, remove the plastic
and let them air out for a day outside
5
or in your garage. This allows harmful
chemicals used in dry-cleaning, such
as perchloroethylene (PERC), to
dissipate so you won’t breathe them
in. Exposure to PERC has been linked
with respiratory problems, eye
irritation, headaches, dizziness and
even increased risk of cancer, says
Get nostalgic
Dr David Andrews, a senior scientist Taking a mental stroll to your happy place – by
who specialises in the public health intentionally recalling a positive autobiographical
implications of chemicals detected in memory for one minute – can help with mood
PHOTOGRAPHY: iSTOCK
drinking water, consumer products regulation, according to a US study. During your

and cosmetics. Even better: Find a next grumpy spell, recall a pleasant memory to
cleaner that uses eco-friendly liquid trigger activation of parts of your brain that could
carbon dioxide or wet cleaning. make you feel a whole lot better.

Clearing
the air about
allergies
The amount of confusion about these immune system
reactions is nothing to sneeze at. Let’s bust some myths.
BY KATE ROCKWOOD
Myth #2
Myth #1 EATING LOCAL HONEY CAN
BY THE TIME YOU’RE AN REDUCE HAY FEVER SYMPTOMS
ADULT, YOU’LL KNOW IF
YOU HAVE ALLERGIES MYTHBUSTER Nope. The idea is that, by eating
honey from nearby bees, you’re exposing yourself
MYTHBUSTER Not necessarily. Though most to local pollen, which your body might get used
pop up during childhood, allergies can strike to over time and stop reacting to – the same
at any age – particularly seasonal allergies, theory that explains how allergy shots work.
says Dr Carla Ward, an allergy specialist But honeybees get most of their pollen from
and immunologist. These happen when flowering plants, so this won’t work if you have an
your immune system mistakenly identifies a allergy to grass pollen. And the amount of pollen
substance, such as pollen or dust mites, as in a jar of honey can vary wildly, which makes it
harmful and then attacks, releasing compounds all but impossible to slowly build up a tolerance
that can affect your sinuses, eyes, airways, skin with a controlled dose, Dr Davidson says.
and digestive system. You may notice it the first
time you have contact with a substance
or you may react to something you’ve been
repeatedly exposed to without any previous Myth #3
problems if your immune system is weak. “It’s ALLERGIES ARE MOSTLY
not uncommon to develop allergies one or two CAUSED BY PLANTS
seasons after moving house, with exposure to
new trees or weeds,” says allergy specialist MYTHBUSTER Not if you have indoor allergies –
and immunologist Dr Joshua Davidson. Food think dust mites, pet dander and mould – in which
allergies may also arise in adults – one study case time indoors and less circulation of fresh air
found that nearly half of those with such can mean worse symptoms, says Dr Ward. Dusty
allergies developed them in adulthood. Talk decorations and hidden mould can be culprits, adds
to your GP if your ‘cold’ lingers or if you notice immunologist Dr David Shulan, as can soaps,
hives, mouth swelling or tingling, abdominal scented candles, laundry detergents and other
pain or wheezing within two hours of eating. cleaning products. Vacuuming, dusting and using
mattress and pillow protectors are your best bets.
Health
Myth #4
YOU SHOULDN’T
BUY FLOWERS
FOR SOMEONE
WITH ALLERGIES
MYTHBUSTER Not
true. Most decorative Myth #5
flowering plants don’t YOU SHOULD TAKE
make much pollen, or MEDICATION ONLY WHEN
else they produce heavy YOUR ALLERGY FLARES UP
pollen that doesn’t
travel via the wind, says MYTHBUSTER The problem here is with the
Dr Davidson. Dr Ward word ‘only’. Antihistamines can suppress
tells her patients to go occasional allergy symptoms in as little as an
for varieties that aren’t hour. But for predictable seasonal allergies,
likely to shed pollen taking medication before you feel symptoms will
(like camellias, roses dial down your reaction, lessening or even
and lilies). And while eliminating your symptoms. That’s why many
an indoor plant may GPs advise that over-the-counter antihistamine
seem like a thoughtful tablets should be taken every day if you suffer
alternative to a bouquet with seasonal allergies, says Dr Shulan. And a
of cut flowers, keep nasal steroid spray should be started before
allergy season hits, “because it can take two
Fast
in mind that potted
plants can attract dust weeks to reach full effectiveness,” he adds. fact
and even mould if
they’re overwatered. If
your friend has indoor One in five
or outdoor allergies, Australians are
it’s best to stick to a
botanical present she
affected by
can enjoy and then toss. allergies and
anaphylaxis
(severe allergic
reactions).
SOURCE: AUSTRALASIAN SOCIETY OF
CLINICAL IMMUNOLOGY AND ALLERGY
PHOTOGRAPHY: GETTY IMAGES

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Nutrition
BETTER HEALTH, MORE ENERGY AND USEFUL, EXPERT-APPROVED ADVICE ON A PLATE
Flexing
its Brussels
Love them or hate them, Brussels sprouts are
packed with goodness! We’re talking immunity-
boosting vitamin C, vitamin K, which is essential
for blood clotting and bone health, fibre to boost
gut health and something called glucosinolate,
which research shows can help prevent cancer. On
top of that, these cabbage-like wonders also have
carotenoids that are good for your eyes. But, whatever

you do, don’t boil them. It destroys their texture and
nutrients and intensifies their bitterness. Here’s how
we like them: Roasted in a mix of olive oil and garlic
and served with toasted walnuts (pop them in the air
fryer for extra crunch) or raw and thinly shaved in
a coleslaw with olive oil and lemon juice. Yum!

Nutrition now
13
That’s the number
of essential
vitamins and
minerals in
a single egg.
SOURCE: AUSTRALIANEGGS.ORG.AU
Off season
A bit of a salt fiend?
Perhaps think before
you shake, says new
TWIST AND SPROUT research that’s found
Want to add some goodness to your next meal? that adding salt to
Think sprouts. Sprouts are packed with many your food could cut
essential antioxidants, enzymes and vitamins your life expectancy
that may help protect against diseases as well by 1000 days. The
as diabetes. Plus, they play a major role in UK-based study
maintaining a healthy immune system, and the determined that,
sprouting process makes them relatively easy compared to people
to digest and also for your body to absorb the who never or rarely
important nutrients they offer. At about $2.20 add salt to their
a punnet (depending on where you shop), meals, salters have
they’re also among the most affordable a 28 per cent
superfoods out there. So, pick one up today! increased risk of
dying early. The
upside? Adding salt
to your food is a
habit that you can
Missed brekkie? Don’t fret. New research easily change. For a
suggests that delaying breakfast to 10am, different taste bud

tingle, try adding
and creating an eating window of 14 hours
some zing with
Fading from last night’s dinner (at, say, 8pm),
could help with weight loss. The study in
lemon or lime juice,
vinegars like red,
fast Cell Metabolism found that participants apple or balsamic,
who time-restricted their eating this or even a touch of
way saw a reduction in their weight and chilli (if you dare!).
abdominal visceral fat after 12 weeks.
GROCERY
GURU
Bar exam
They look tasty, filling and good for you,
but what are protein bars actually made CAN IT HELP
of? We unwrap this ‘healthy’ snack. BUILD MUSCLE?
Protein bars and balls are sometimes
promoted as a pre- or post-workout
supplement. “Protein is essential
S
o, you’re about to bite into that in building and maintaining lean
protein bar or ball as a healthy way muscles,” explains Brooke. “There’s
to tide you over until meal time. a window of about four hours after
But how healthy are they, really? exercise in which your muscles are
most receptive to utilising protein
WHAT’S SO SPECIAL (aka building muscle).”
ABOUT PROTEIN?
You’ll often find protein bars on the ARE ALL PROTEIN
counter at gyms and cafes or in the SNACKS HEALTHY?
health food aisle at the supermarket. Some use real foods, such as nuts and
What has it got over your average seeds, as their main source of protein.
snack bar? “Protein is one of the most Others are made from highly refined
satisfying of all nutrients,” says dietitian protein sources, such as soy protein
Brooke Delfino. “Your body is more isolates (see box below).
likely to feel full after eating a snack If you’re after a quick and
containing protein than carbs.” In fact, convenient snack bar, look for one
there’s a scientific view around appetite made from ingredients that you can
called protein leverage theory that recognise on the label. “Steer clear
suggests it’s only when you eat of ones with very long ingredients
sufficient protein that you feel full. lists of unrecognisable names. Some
are full of emulsifiers and additives,
IS IT GOOD FOR not to mention artificial sweeteners,
WEIGHT LOSS? which can cause tummy upsets in
Focusing on protein, then, means you’re some people,” notes Brooke. “And
likely to feel full sooner and not eat excess keep in mind when you’re reading the
kilojoules. “That’s why high-protein, label that sugar can have many names:
low-carb bars are often marketed to rice malt syrup, glucose and so-called
health-conscious people who are trying ‘natural sweeteners’, which are often
to lose weight,” says Brooke. highly concentrated fruit juices.”
BE CAUTIOUS ABOUT THESE INGREDIENTS

INULIN XYLITOL, SORBITOL, SOY PROTEIN
Handy tip
WORDS: ANDREA DUVALL. PHOTOGRAPHY: iSTOCK
A type of soluble fibre MALTITOL ISOLATE

that works to support Avoid bars with too A highly refined form
Look for a bar with gut health, it’s put in many of these sugar of protein that ditches
at least 3g fibre per bars to act as a binder, alcohols, aka polyols. the parts of the soy
serving. Avoid if add natural sweetness They can unsettle your bean that are most
and increase fibre. But stomach and cause a beneficial to your
sugar is the main
be mindful that too laxative effect. This is health. It’s known
ingredient. especially important to to cause some mild
much can cause an
upset stomach. note if you have IBS. digestive issues.

Nutrition
A
fresh
mind
It’s not just your body that
requires good nutrition,
your brain needs feeding too,
as Brigid Moss explains.
“M ost people who come

to me don’t think
about their brain health at all,” says
1 FIBRE
Fibre is the top food source for healthy
gut bacteria and thus for supporting all their
2 VITAMIN D
The fact is that, even
psychologist Kimberley Wilson, author vital functions, from keeping the gut lining
of How To Build A Healthy Brain. “And healthy to producing vitamins. Vary your though we enjoy plenty of
most are surprised to find that what sources of fibre, though, as diversity is just as sunshine, one in four
they eat can have an effect on their important as quantity. Think different colours Australians are deficient in
mental wellbeing.” and types of fruit and vegies, along with this ‘sunshine’ vitamin. “It’s
One way she finds useful to make wholegrains, nuts and seeds. To hit your daily a key nutrient that may play
this connection is by talking about the quota, add a spoonful of berries (fresh or a role in depression through
effects of a glass of wine: you might frozen) to your morning porridge, aim for a its effect on the immune
feel a lift in your mood, you become mix of three different types of vegies at lunch system,” says Kimberley.
friendlier or bolder, your perception and dinner, and sprinkle seeds over salads
shifts, your balance changes. “If you
While it’s difficult to get
and soups. Also, make sure you’re eating
think about it like this, you can see how enough vitamin D from diet
prebiotics, a type of dietary fibre that’s the
what you eat affects your brain too,” preferred fuel source for microbes. Some of alone, small amounts can be
says Kimberley. It makes sense. the big hitters are garlic, onions, leeks, obtained through food,
So, here are four key nutrients to artichokes, asparagus, almonds, cashews, including fish, eggs, fortified
start plating up right now to build pistachios, mushrooms, wholegrains, such breakfast cereals and dairy,
a happier, healthier brain. as barley and oats, and sourdough bread. and sun-bathed mushrooms.
3 B-COMPLEX
VITAMINS
All the B-vitamins
have a role in brain
health, but vitamin
B12 is essential for
forming a protective
barrier around brain
cells. “This is one
of the key brain
nutrients that’s
mainly found in
Did you animal products,
know? so it’s one to watch
if you eat a vegan
or vegetarian diet,”
advises Kimberley.
Placing “Vitamin B12
store-bought deficiency can lead
mushrooms in to nerve damage,
pain, fatigue,
the midday sun weakness, confusion
for 15 minutes and memory
significantly problems.” Salmon,
tuna, sardines, beef,
increases their wholegrains and
vitamin D levels. dairy are all good
SOURCE: JOURNAL OF NUTRITION sources of vitamin B.
& FOOD SCIENCES
4 OMEGA-3
“Barely anyone is eating enough fish, which
means they’re not getting enough of two key
omega-3 fatty acids: EPA and DHA,” says Kimberley.
“These make up your brain cell membranes, the
building blocks of a healthy brain, and DHA is also
needed for nerve signalling.” EPA and DHA are found

in the highest quantities in oily fish, such as salmon,
sardines and mackerel. “Avocados, walnuts and
flaxseeds are also known to be rich in omega-3.”

your daily dose of
Visit us online for easy exercises, healthy recipes

and beauty tips to feel fabulous!
FITNESS NUTRITION MINDFULNESS
The most popular articles you don’t want to miss:
How to adapt your make-up

routine during menopause
Keep calm with this

15-minute yoga flow
Read more
7 snacks to satisfy
your cravings
find us at preventionaus.com.au
Fitness
FEELING STRONGER, FITTER AND FIRMER AFTER 40 STARTS HERE
Get a grip
Did you know that your grip strength
is a key indicator of healthy ageing?
Ongoing research reveals that muscular
strength in your forearm muscles not only
highlights your overall health, but also
your bone density, risk of fractures, brain
health and depression. Interestingly, studies
have shown that a greater grip strength
has been associated with a longer
life regardless of weight loss. When
you have a solid hold, you have a
higher degree of muscle mass and
function, making you stronger and
more agile. Want to toughen
up your grip? Hold a tennis
ball and firmly squeeze it
repetitively for 30 seconds to
a minute. Repeat several
Did you times a day. It makes a
know? great stress reliever, too!
The strongest
fingers in a
hand grip are
your ring and
pinky fingers,
with your
middle finger
coming in third.
SOURCE: AMERICAN SOCIETY FOR
SURGERY OF THE HAND

Fitness now
STAR TRACK
Turns out your Fitbit or other fitness tracker is
more effective than you think. Researchers from
the University of South Australia reviewed almost
85%
The number of people
who specifically
400 studies from around the world to see if these exercise to boost their
wearable activity trackers actually help when it mood, according to
comes to improving physical health – and they a recent survey.
do! It was found that fitness trackers, pedometers SOURCE: APEX RIDES
and smart watches all play a positive role in
motivating you to exercise more, with those
wearing trackers clocking up 40 minutes extra
walking each day (about 1800 more steps),
resulting in an average weight loss of one kilo
over five months. So, keep checking those steps!
For more walking inspiration, turn to page 68.
Not so fast!
Think you can
eat whatever you
want (hello, fast
food!) just because
you exercise?
Think again. New
Aussie research
keep has confirmed

that, no matter
how much you
work out, it won’t
going! make up for

the detrimental
effects of a
poor diet. The
University of
Sydney study
also revealed
that those
who followed
a healthy diet,
which included
plenty of fresh
fruit, vegies and
fish, and fewer
processed meats,
Got dry eyes? There’s a surprising fix
reduced their
for that. In a new Canadian study,
mortality rate
participants reported that they
by 17 per cent.
Tearing produced greater tear quality, which
helped alleviate their dry-eye
So, put the same
it up symptoms, after just a short stint on
effort into your
diet as you do
the treadmill. Researchers agree that
exercise for better
any cardio session of 15 minutes or
health all round.
longer will also do the trick.
Iuse my
glasses
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webshop
MOVE OF THE MONTH…
1
Start on your
hands and knees
and bring your
right leg forward,
Stress reliever placing your right

knee on the floor
in front of you.
Tune out the chaos of your day, or induce sleep

pre-bedtime, with a forward bend – it’s like putting
yourself into your own personal cocoon.
2
Slide your left leg
back, then lower
your forehead
towards the floor.
3
Hold for 10 breaths,
then switch sides.
PHOTOGRAPHY: RAYMOND HOM
Fitness
WRAP IT UP
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MAT ABOUT YOU Made
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STELLA
PERFORMER LIGHT FOOTPRINT
Cute designer Made from recycled
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recycled these runners are the
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Stella McCartney $240, asics.com/au
Crew Socks, $25,
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NATURAL CHOICE
This biodegradable
plant-based formula TOTE-LLY SAFE Ideal
comes in a bottle for the gym or DRY RUN
made from post- weekend away, this Made from
consumer recycled bag is made from recycled fabric, this
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plastic. Koala Eco Fair Trade organic moisture-repellent

Natural Body Wash, cotton with dyes bra will keep you
$20, koala.eco that won’t pollute cool and dry.
our water. Terra Rockwear Walk
Thread Aarde the Line Medium
Gym Bag, $99.95, Impact Asana
biome.com.au Sports Bra, $59.99,
rockwear.com.au

Flexibility
vs mobility
Do you know the difference? You
should because it could be the key to
peak fitness and long-term health.
BY JUANA PARATHYRAS
M obility and flexibility are both essential

to a healthy life. Without them, your
body can’t move. Each is critical for good posture,
a greater range of movement and helping to
reduce your risk of injury – but they’re quite
different. Here’s everything you need to know.
ibility
x
Fle
WHAT IS IT? WHY IT’S IMPORTANT

Flexibility is your body’s ability to When you improve your flexibility, done post-exercise when muscles
take a joint through a passive range your joints move more effectively. are warm, loose and not engaged
of motion without experiencing For instance, if you’re working out (like they’d be during a workout),
pain or discomfort, says Dr Lisa but struggling with squats, then says personal trainer Ben Seymour
Gadd, osteopath, fitness expert and focusing on boosting your flexibility from Recovery Lab. Plus, static
founder of Living Health Group. will help your hip flexors and allow stretching – which involves holding
Passive motion is when you do a for a deeper squat. The long-term stretches for a period of time
movement that doesn’t require outcome is less aches and pains and without movement – increases
turning on your muscles; for a more comfortable daily life. blood circulation to the brain and
example, easily touching your toes Stretching is the best way to calms the nervous system, helping
and holding it for 60 seconds. improve flexibility, especially when to ease your body into recovery.
WANT TO IMPROVE YOUR FLEXIBILITY?

This can be as simple as spending 10 minutes each day statically stretching
the main muscle groups, says Dr Gadd. Here are her top five stretches.
HAMSTRINGS GLUTES LOWER BACK CHEST STRETCH HIP FLEXORS

Sit on the floor with Sitting on a chair, On the floor on all Stand in a corner facing From a lunge position,
one leg extended. place one ankle on the fours (knees and hands), inward, make a W with left knee on floor, right
Reach opposite hand opposite knee, gently shift your bum back your arms (arms down, foot up front, squeeze
to foot and hold for lean forward and hold onto your heels into palms against wall) and bum muscles and hold
60 seconds. Repeat for 60 seconds. Repeat a child’s pose and gently lean into corner. for 60 seconds. Repeat
on the other side. on the other side. hold for 60 seconds. Hold for 60 seconds. on the other side.
Fitness
Q :What’s an
example of mobility
b ility
o WHAT IS IT?
M
versus flexibility?
Picture doing a tree pose. Flexibility Mobility is a dynamic or active
will allow you to get your leg up movement and also how your body
into the pose, while mobility will let moves through a range of motion,
you hold the pose without using says Ben. It’s active because there’s
your hands to hold your leg in muscle engagement; for example,
position, explains Ben. rolling your spine slowly down to
touch your toes and then rolling
back up, explains Dr Gadd.
WHY IT’S IMPORTANT

Mobility training teaches you how to activate the
muscles in your body properly and move with
control and power. As a result, you’ll be able to
hold better form when you exercise, reducing the
risk of aggravating day-to-day niggles that might
occur due to bad form. The bottom line? If you
want to live an injury-free and active life, then
focus on improving your mobility.
Think about it like greasing your joints. If
you want to enhance your mobility (on top of
normal exercise), it’s most effective when done
pre-workout and is a handy warm-up routine,
too. Moving through your ranges of motion
beforehand will also kick-start your nervous
system and wake up your muscles and improve
circulation and blood flow, thereby allowing
your body to be prepped for what’s next.
WANT TO IMPROVE YOUR

MOBILITY?
Add these two easy mobility exercises
to your warm-up routine today.
FOR HAMSTRINGS AND HIPS

Kneel on the floor with knees hip-width apart.
Step right foot forward so your right knee is
over the right ankle and right thigh is level
with floor. With hands on hips, shift your
weight back as you lean from hips, allowing
your right toes to come up. Return to start
and repeat 10 times. Now switch sides.
FOR UPPER BACK

This is great to do when sitting at a desk or
if you’re on a device all day. From a sitting
position, pop your right hand on your right
knee and left hand flat on your left ear. From
here, open up through your chest and then
close up so both elbows touch. Repeat
10 times and then switch sides.

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Beauty
FAST, EASY WAYS TO LOOK AS GOOD AS YOU FEEL
Spot the difference

Still dealing with spots in your 30s and 40s? You’re
not alone. About 35 per cent of women aged 30–39
and 26 per cent aged 40–49 deal with acne outbreaks,
which are often hormonal, says GP Dr Ginni Mansberg,
a member of the Australasian Menopause Society.
“Women going through perimenopause have higher
cortisol levels linked to worse acne,” she explains.
“Stress can also cause breakouts.” While some types of
hormonal acne may require medical intervention,
there’s a new generation of skincare products that
target spots with ease. Dissolving microneedle patches
(such as ESK Spotless Microneedle Patches, $36 for 8,
eskcare.com) deliver powerful active ingredients
beneath the skin’s surface to reduce spots overnight.
La-Roche Posay’s Effaclar range (laroche-posay.com.au)
includes salicylic acid-bolstered skincare that helps
reduce breakouts while boosting skin health and
hydration. And Dermalogica Post-Breakout Fix
($35, dermalogica.com.au) helps minimise those dark
marks left behind after a pimple heals, known as
post-inflammatory pigmentation, ensuring spots
are a distant memory. To keep breakouts at bay,
Dr Mansberg advises looking for products
containing these smart ingredients:
Retinal: Twenty times more
powerful than its cousin, retinol,
this form of vitamin A is well
tolerated by sensitive skin and
is proven to treat acne.
Salicylic acid: With a track
record for spot-clearing, this
beta hydroxy acid has
exfoliating, anti-inflammatory
and anti-microbial properties.
Niacinamide: Also known as
vitamin B3, it’s not only
anti-inflammatory but reduces
pimples and oil production, too.
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: ISTOCK
AUGUST/SEPTEMBER 2022 PREVENTION 35

Beauty now
Slugging
BEAUTY BUZZWORD:
Much like it sounds, this beauty trend

involves covering your face in a layer of
thick, barrier cream (leaving you feeling
a bit slug-like) to trap moisture and
prevent dehydrated skin. Originating in
South Korea, slugging isn’t an everyday
skincare step, but it can help repair
60
seconds
very dry or inflamed skin (say, after
a chemical peel or to soothe eczema). That’s the ideal
Simply apply your usual night serums amount of time
and creams and then seal you should wait
it all in by ‘slugging’. between layering
Vaseline works,
skincare products,
to give each one
or level it up with time to absorb,
more nourishing according to
ingredients: dermatologists.
Try QED Ultra Sensitive
Face Balm, $76,
qedskincare.com
Good news for fluffy

bunnies: the days of
animal testing in the
cosmetics industry
may finally be over.
Researchers in the
US are assessing
the reliability of a
new method that
tests products for
chemical reactions in
WORDS: CECILY-ANNA BENNETT. PHOTOGRAPHY: GETTY IMAGES
human skin without

the use of furry
Could fibre be your secret weapon against allergic friends. In a win-win,
skin inflammation? A Monash University study has it’s said to be cheaper
Fibre found that, as fibre digests in the gut, it triggers a and faster than
animal testing and
marshal response that protects the skin barrier from allergens
may be the key to a
(such as dust mites) even more effectively than your future where make-
immune system. For calm, smooth skin, there has up and skincare is
never been a better reason to eat your beans! cruelty free.
Strand
corrected
Hair looking a bit lacklustre lately?
We sat down with a trichologist to
get to the root of the problem.
BY CECILY-ANNA BENNETT
I
f the last time you looked in the the hair follicle and
mirror, you thought your hair was hair loss and poor
looking a bit flat and thin, you’re not growth may follow.”
alone. About 50 per cent of women The fix? Regularly use
will experience hair loss in their lifetime. a scalp brush, which
The cause? According to trichologist exfoliates product
4
Carolyn Evans-Frost, from Absolique build-up and oil, and use
Hair Health Clinic in Queensland, there a scalp cleanser or scrub
are many contributing factors including before you shampoo.
childbirth (which can trigger postpartum Then condition your ends
alopecia), low iron (which affects hair only and apply a topical ADJUST YOUR
growth at a cellular level), thyroid issues scalp treatment (such as HEAT SETTINGS
and vitamin D deficiency, plus the stress Évolis Professional Promote
Even healthy hair
of daily life. Thankfully, there are ways to Activator, from $48.75,
can suffer from
improve growth and overall hair health. evolisproducts.com.au) to
Try these expert-approved fixes below. promote strong hair growth. excess heat or
chemical damage,
REVIEW YOUR LIFESTYLE USE THE RIGHT leading to
1 Are you getting enough sleep? Eating
well? Feeling stressed? All of these things
3 PRODUCTS
There are plenty of products on the
breakage, dullness
and thinness, says
can affect your hair condition. “Healthy shelves that not only boost volume, Carolyn. Heat
hair grows out of a healthy body,” explains but also help hair grow, says Carolyn. styling or blow-
Carolyn. “Stress is a nutrient robber and “Volumising products can work well drying? Always
can imbalance your endocrine system. for naturally thin hair, and some boost prep hair with
And lack of sleep can affect body function, growth, too, so they’re not just cosmetic. a heat protector
inhibiting everything from digestion and But addressing the underlying hair growth first. Similarly,
healing to detoxifying. Get your body back issue is key, whether it’s lifestyle, nutrition
chemically treated
on track and hair growth should follow.” or a condition.” In short? Identify the
cause and you’ll know how to treat it.
hair should be
CHECK YOUR SCALP nourished weekly
2 And, if in doubt, chat to your hairdresser
PHOTOGRAPHY: iSTOCK
“Scalp health doesn’t necessarily or get in touch with a trichologist, who with a hydrating
affect hair growth,” says Carolyn. “But, specialises in diseases or problems related mask to restore
when a scalp condition is present, such as to the hair and scalp. It’s only a matter of moisture and keep
dandruff, excess oil or psoriasis, it hinders time before those good hair days return. it looking fab.

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Beauty
What are
probiotics
for your
SKIN and should you use them?
Probiotics are usually connected with gut health,
but research suggests they impact your skin, too –
enter a slew of new probiotic beauty products.
But are they worth buying? Let’s find out.
BY ARIELLE WEG
Y ou may already have a probiotic

supplement sitting in your
bathroom cabinet, or perhaps an
assortment of probiotic-rich foods
in the fridge or pantry. After all, probiotics
have long been known to improve your gut
and heart health as well as strengthen your
immune system. But now there’s a bunch of
new beauty products – both in topical and
supplement form – touting the benefits of
probiotics for skin health, too. Should you
try them? We checked in with the experts to
determine if adding that tab or cream to your
daily routine will make a difference or not.
What is
THE SKIN
MICROBIOME?
We know that the gut has a very specific microbiome,
but many people don’t realise that your skin does, too.
“Your skin is covered with millions of microscopic
bacteria, fungi and even viruses,” explains
dermatologist Dr Snehal Amin. “These beneficial
microorganisms interact with each other and the
host and form part of the barrier against pathogenic
organisms.” In short, most of these microbes are
What are
beneficial to your skin and help keep it healthy.
But when that microbiota changes, science says PROBIOTICS?
this can cause an array of skin issues, he notes. The “Probiotics are a combination of helpful
microbiome in your skin can change from multiple bacteria and yeast that may be applied
factors, such as age, hormonal imbalance, skincare, to the skin or consumed,” Dr Rodney
cosmetics, sun exposure and overall lifestyle, explains. “They help to balance the good
dermatologist Dr Ife Rodney adds. Plus, things like and bad bacteria in the body and with
the specific area of the skin and its biogeography
overall gut health.” Most people take them
(like how an armpit can be damp and warm), gender,
ethnicity, geographic locations, climate and even
in supplement form and they’re available
face masks can impact the skin’s microbiome. from supermarkets and pharmacies. E

Beauty
DO PROBIOTICS
HAVE SKIN BENEFITS?
Research suggests they may. Dr Amin notes that
there’s a strong connection between the gut and
skin microbiome and the brain itself, and research
indicates any disruption in that has shown to
cause inflammation. Studies have even found that
probiotics can have the potential to prevent and
treat skin diseases, like eczema, atopic dermatitis,
acne and allergic inflammation. Other research
has found oral and topical probiotics can be an
effective treatment for certain inflammatory skin
diseases, wound healing and even skin cancer.
Science says that oral probiotics are likely
beneficial, but the true confusion comes in
when we’re comparing topical versus ingested
probiotics and their impact on skin health.
According to dermatologist Dr Heather Rogers:
“There’s growing data suggesting

that topical probiotics can help
with inflammatory skin diseases,
including eczema, acne, seborrheic
dermatitis, rosacea and more, by
helping maintain a healthy and
diverse skin biome,” she says.
But the issue is skincare is largely unregulated, so
the types of organisms, their concentrations or
claims being made may not be exact, she warns.
And though the benefit of a topical probiotic is
that it’s very accessible, because most people can
apply something to their skin, there are downfalls
in the current research and regulations. “Our
marketplace is flooded with ineffective topical
products that will, at best, not work and, at worst,
cause a skin reaction such as contact dermatitis,”
says dermatologist Dr Belinda Tan.
Dr Amin agrees that the connection between
topical skin application of probiotics and the
impact on the skin microbiome is less clear and
says more research is needed. Though early
research looks promising, it’s very difficult to
perform the right kinds of tests and know for sure
if topical probiotics work at this time, mostly Learn more about the microbiome and how
because the skin isn’t a ‘one size fits all’ situation. you can improve your gut health on page 80.
Think of probiotics in
skincare as a bonus, not
the be-all and end-all, says
Dr Rogers, because there’s
limited research in topical
probiotics compared
with oral probiotics.
Choosing the right

to back up any claims being and check in with your
PROBIOTIC FOR SKIN HEALTH made about a product. dermatologist for more
Additionally, make sure they specific concerns.
CHECK INGREDIENTS to address and select a are transparent on the label GIVE IT TIME Before
When it comes to topical probiotic that’s been shown about the specific probiotic deciding whether a particular
probiotics, Dr Rogers to assist with this,” she says. colony and the shelf life. probiotic product is working
recommends always doing Nutrition expert Dr Jennifer CUT DOWN ON SKINCARE or not, give it two months
your due diligence to ensure Martin-Biggers notes that There’s no need to buy new of consistent use, says
the ingredients are well different companies create creams, serums and sprays Dr Martin-Biggers. If you’re
studied, effective and safe. specific strains, and you can every time you have a skin not seeing improvement by
RESEARCH THE STRAIN find clinical studies to show issue. “Too much skincare, then, try another brand.
OF PROBIOTICS Dr Rodney if that probiotic has proven no matter its probiotic EAT A HEALTHY DIET Once
suggests checking the clinical benefits or not. nature, still irritates the skin, you’ve chosen the right
PHOTOGRAPHY: GETTY IMAGES; ISTOCK
specific strain of probiotics VET THE BRAND Dr Martin- changing the skin’s pH and probiotic for you, Dr Rodney
in a product before buying Biggers encourages weighing the happy environment your advises incorporating fibre-
it to make sure it’s targeting up different brands before biome lives in,” Dr Rogers filled fruit and vegetables
what you’re looking for. “To making a purchase. Most big explains. Instead, choose a into your diet to ensure the
help your selection, choose probiotic names will include few well-formulated products probiotics can grow and
a specific issue you’re trying research on their websites to support healthy skin show their positive effects.

SPONSORED CONTENT
Go with the flow

Sick of dealing with heavy menstrual bleeding each month?
Follow Nicole’s lead and stop it altogether.
CAUSES OF HEAVY PERIODS
L
ike one in four women who get their period,
42-year-old Nicole used to experience heavy There’s a long list of things that can cause heavy
menstrual bleeding each month. After living menstrual bleeding. Some common ones include:
with it for 30 years, she decided enough was enough • hormonal changes or imbalances due to things
and discovered that treatment was not such as polycystic ovarian syndrome
only simple, it was also incredibly effective. • an underactive thyroid
It was a routine car trip to work one morning • perimenopause
that finally made Nicole question how much longer • changes in the uterus, such as endometriosis
she could put up with the heavy periods she’d been or fibroids
living with since she was 12 years old.
“My period started at the age of 12 and, right WHAT NICOLE DID NEXT
from the get-go, it was 10 days straight of really “A girlfriend had told me she didn’t get her period
heavy bleeding. Some months were worse than anymore because she’d had an ablation,” says
others, but the back pain, the cramping and the Nicole. Usually done as day surgery, ablation is
bloating would all be indicative of ‘this is going to a minimally invasive procedure that uses heat to
be a bad period’. destroy and remove the lining of the uterus to
“Finally, I was on the way to work one day, which alleviate heavy menstrual bleeding.
is about a 20-minute drive, and by the time Obstetrician and gynaecologist Dr Bevan Brown
I arrived, I was already leaking – so we’re talking says that, for the women ablation is suitable for,
a tampon, a pad and I’m still leaking. That was the it’s a powerful and effective treatment. “You come
point where I was just like, ‘What am I waiting for?’” in, have the procedure and the vast majority of
women go home on the same day,” he says. “The
recovery time is extraordinarily short, too. And
SO, WHAT IS HEAVY 85 per cent of patients who undergo endometrial
MENSTRUAL BLEEDING ANYWAY? ablation to treat heavy menstrual bleeding are very
While no two women’s periods are the same and happy with the outcome, with one in two no longer
blood loss varies, a good guide to work out whether experiencing any monthly bleeding afterwards.”
your bleeding is too heavy is whether it interferes Nicole is one of them. “I had an ablation in 2021
with your life. Are you reluctant to leave the house and, afterwards, with each cycle the bleeding just
when you have your period? Does it impact the got less and less and now there’s nothing,” she says.
things you do? And does it stress you out? “Even a lot of my PMS symptoms have reduced. If
There are also some physical signs, including: someone asked me whether they should have an
• Having to change your pad or tampon every hour ablation, my answer would be ‘don’t wait!’”
• Passing blood clots that are bigger than The first step? Dr Brown suggests talking to your
a 50 cent coin GP for a referral to a gynaecologist. And while
• Getting up during the night to change your pad or ablation isn’t always suitable depending on the
tampon, or having to put a towel in your bed cause of heavy menstrual bleeding, don’t be afraid
• Periods that last for more than seven or eight days to ask about it if it’s not suggested as a treatment.
PHOTOGRAPHY: ISTOCK
TUNE IN NOW!
Don’t miss our FREE podcast series Thriving in Menopause,
brought to you by the editors of Prevention
SPONSORED BY PROMENSIL
We know how confusing

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Mind
SMART WAYS TO STAY SHARP, CALM AND POSITIVE
STROKE OF GENIUS
Think water colour painting is only for kids
and seasoned pros? Not so! Research
shows that creating art activates the
brain’s reward pathway, giving you
pleasure, and also lowers cortisol
(stress) levels. Plus, it enhances neural
connections, boosting your mind. What
you choose to paint plays a role in the
benefits you experience, too, so opt for
something realistic that’ll really get your
imagination flowing. The process of
having to think about what to paint,
but also having to deal with the
variability in how the paint will
bleed and move, becomes
an exercise in mindfulness
and flexibility. Get started
today with a basic
watercolour set from
Officeworks, Kmart
or Target and
get your inner
Picasso on!

Mind now
ADDED VALUE
Want to know the secret to a meaningful life?
Experts generally agree that there are three
main ingredients: the feeling that your life makes
sense, having a purpose or goals, and, lastly,
40%The approximate
the belief that your actions matter to others. But amount of your
now, research has uncovered another satisfying happiness that is truly
source: the ability to find value in experiences. up to you. The rest
And we’re not talking about big things is due to genes, life
– it can be as simple as taking time and behaviours.
to enjoy your morning coffee, SOURCE: HAPPIFY.COM
five minutes sitting in the

sun or being mindful in
conversations with
others. So, start small
and watch that View
appreciation for
life roll in!
finder
Why is it so hard
to accept another
person’s view on
something? The
answer may be
found in a new
study. It discovered
that a part of the
brain, called the
gestalt cortex, helps
you make sense of
the world around
you. The problem
is, in many social
situations, this info
can be incomplete,
so you fill the gaps
with your own
assumptions,
beliefs and biases.
This way of
thinking, called
‘naive realism’,
makes you believe
your interpretation
of people and
events is the most
accurate and true.
How to be more
Lying awake still thinking about that embarrassing accommodating?
moment at work? Turns out if you’re a good sleeper, Know that you’re
wired to your own

your brain is better equipped to process those emotions
biases, that it’s
overnight and you’ll wake up feeling less cringeworthy.
Counting But, if you struggle to snooze, those feelings
okay to change
your mind or accept
sheepish might linger longer. Need a hand?
Look for a distraction, like
others can be right,
and that there are
watching a little TV or always two sides
picking up your favourite to any argument.
magazine (nudge, nudge).
Join us
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DEALING WITH ANGER
Worked
over
The most common cause
of workplace anger in
Australia is being
treated unjustly.
SOURCE: JOURNAL OF ORGANISATIONAL
BEHAVIOUR, MACQUARIE
UNIVERSITY, SYDNEY
Anger can wreak havoc on your

body and mind. Here’s what it does
and how you can keep negative
feelings from damaging your health.
A nger is an emotion with a specific
purpose: to stop or start something
that’s happening in your world. It
might pop up, for instance, when you
need to block a threat or take control of a situation.
Most of the time, you get mad after an interaction
goes awry, say, when a miscommunication
BY DR ELAINE CHIN AND BILL HOWATT wastes your time or when someone violates your
boundaries. Anger sets off your fight-or-flight
response, which helps you survive the moment.
The problem is that this rage-fuelled rush that
protected ancient humans from invading clans can
be overblown in modern life. Of course, people learn
to modulate anger, and there are times when anger
is appropriate – when you need to protect yourself
or others, for example. Or when a behaviour won’t be
tolerated. But when your fury is chronic or excessive,
or you use it to hurt someone, it creates toxic stress
that can damage your health. Over the page, we show
you how anger hurts your body and also ways to rein
it in when your inner temperature starts to rise. E

DEALING WITH ANGER
How rage
affects ANGER’S HIDDEN
SIGNALS
Sometimes your body
your body alerts you that you’re

feeling tense before
you’re fully aware of it.
Look for these signs:
When anger signals reach ³ Upset stomach
the adrenal gland, they ramp ³ Clenched jaw
up production of cortisol and ³ Teeth grinding
adrenaline, which causes ³ Headaches
your body to react in the ³ Forgetfulness
following ways… ³ Teariness
³ Dry mouth
YOUR BREATHING
QUICKENS
so more oxygen gets YOUR PUPILS DILATE
to the blood in case and your smell and
the heart needs it. hearing sharpen, so you
can sense your enemy.
YOU SWEAT MORE YOUR MUSCLES

to help balance out your TENSE UP
body temperature. to prepare you
for action.
DIGESTION SLOWS DOWN

so more blood can get to
the brain and muscles.
YOUR HEART
ENDORPHINS COURSE RATE, BLOOD
THROUGH YOUR PRESSURE AND
NERVOUS SYSTEM BODY TEMP RISE
so natural painkillers to increase your
are at the ready. metabolism and
get your body
ready for a fight.
BEING TICKED OFF CAN
3
Anger-management tips
HARM YOUR TICKER If left unchecked, hostility, rage and
If it seems as though anger is your constant anger can be serious concerns.
companion, you’re more at risk of heart
problems and stroke than calmer people are, as Besides being an extra strain on the heart,
decades of research has shown. Especially bad uncontrolled anger has also been linked to
for you is the explosive, throw-something kind a slew of health problems, including white-
of fury: You’re more than twice as likely to have blood-cell-count abnormalities, asthma,
a heart attack during the two hours following a diabetes, anorexia nervosa and even
blow-up because heart rate changes can translate into backaches. No one is suggesting you should
high blood pressure and clots. But suppressing feelings never get mad, but how you handle that
isn’t healthy either – that can spike your blood pressure. charged energy is what separates hotheads
The goal is to discover a healthy route for expressing from those who are able to regain their cool.
your emotions as well as ways to regularly find your Zen. Here are three simple strategies to help keep
anger and hostility from building up.
HOW ANGER TAKES ITS TOLL

Letting go of irked feelings brings your cortisol
1 Call a time-out
If you find yourself fuming, remove yourself
from the situation to clear your head, advises
levels back down. But, if you’re angry a lot, clinical psychologist Dr Marilyn Sorensen. “Call
it taxes your body and can result in: ‘time-out’ to let the other person know you
WEAKER IMMUNITY aren’t continuing the interaction at that time,”
Because that cortisol rise is needed she says. Suggest a later time to readdress the
for your immune system to fight problem when you’re not so uptight.
off infection, your immune
response slows, which can
up your risk of disease.
LETHARGY
2 Mentally escape
Treat yourself to a break without your
mobile phone, if you can. Go for a walk,
Chronic stress leads sit and read something enjoyable, or do
to a slowing of your whatever you know helps you to relax.
metabolism, so you get
3
sluggish and feel your
memory fog up.
Look ahead of time
Take a page from Back to the Future
WEIGHT GAIN
and transport yourself to a later date in the
That’s the slow
future. Will what’s making you angry right now
metabolism again, and the
added kilos can lead to a really matter in 10 years, 10 months or even

host of health problems. 10 minutes? For 99 per cent of things, you’ll
likely answer no. In fact, you’ll probably look
back and wonder why you overreacted!

COVER STAR
Sandra Sully
The 10 News First presenter shares why setting
boundaries and being able to say no when
necessary is an important skill to hone.
BY JUANA PARATHYRAS PHOTOGRAPHY JEREMY GREIVE
I
It’s midday and Sandra Sully is appearing on Away from the small screen, chatting about her
Zoom with her adorable black schnoodle, Keiko, podcast, Short Black With Sandra Sully, where she
excitedly bouncing around her. Casually dressed has candid conversations with women from all
in a blue puffer, with sunglasses propped up on her walks of life about what really matters to them,
head, she comes across as relaxed, easygoing and Sandra shares how important it is to her to be able
happy. I get the feeling not much fazes her – not to give the unsung heroes a platform to tell their
even when Keiko tries to steal her one AirPod from stories. It’s an inspiring listen and a project she’s
her ear. “This COVID puppy has probably been clearly excited and passionate about.
one of the best decisions I’ve made in a very long This is not the first time Sandra has graced the
time,” Sandra says, laughing. cover of Prevention – it’s been about five years
Watching Sandra, 61, it’s surprising, yet since her last interview. “I remember that I had
refreshing, to see her so unguarded, especially as just discovered I was getting intense migraines,”
it’s somewhat in contrast to what you may have she recalls. “Thankfully, those have subsided and
come to know from seeing her on screen as the I have that under control. It doesn’t seem to bother
10 News First presenter for Sydney and Brisbane. me as much. I’m really well and happy now.” E
I don’t let
the rest of the
world take
over my time.

Quick
six for
Sandra
Your wake-up
ritual? On a perfect
day, it’s doing a quick
stretch and then going
for a nice run.
Your perfect holiday

in five words?
Husband, sun, surf,
sand and vodka.
Currently bingeing
on TV? I’m actually
playing catch-up with
[British comedy-drama]
Fleabag. I’m a few
years late to the party,
but I’m loving it. Oh,
and I’m also bingeing
on [American crime-
drama] Black Bird!
The one talent you

wish you had?
I wish I could sing, but
I can’t… I won’t even
sing to myself in the
shower, it’s that bad.
Sweet or savoury?
Savoury! It used to
be sweet, but not
anymore.
Who inspires you

the most? Probably
the unsung heroes
more than anyone else.
COVER STAR
Suddenly, you wake up and you’re

Aside from her busy career in front of the
camera, Sandra has always prioritised staying
40 and then 50 and you think,
fit and active and is a big sports enthusiast. She’s
been vice president of Hockey Australia since
‘Do I really want to be doing this?’
2019 (and also a director for several years before
that), as well as one of the first female members
of the Carbine Club of New South Wales,
which supports children in sport. “I’m really
passionate about building support for hockey in things. “Going for a walk in the park, being in the
Australia,” she beams. “It’s been a steady build sun and playing with him is so joyful. You can’t
for the Hockeyroos and we have high hopes for underestimate how important that is when
them. It does take up a lot of my time, but, you you’re feeling down or struggling.”
know, it never feels like hard work when you do
something you love.” Sandra has also been an FINDING PEACE
ambassador for SpinalCure Australia for more Sandra admits that the 2020–21 pandemic was
than 10 years, actively fundraising to support hard. “I’m not going to pretend that I did it
research into spinal cord injury. tougher than anyone else – I didn’t,” she says.
“I had a job to go to every day for the past two
BACK ON HER FEET years and I felt extremely privileged that I could
But life has been running at a slower pace for go to work every day.” But, during the height
Sandra over the past few years due to some foot of the lockdowns, she encouraged her husband
trouble. “I love to run and I’ve had a treadmill of 11 years, banking executive Symon Brewis-
at home for about six years,” she says. “I could Weston, who was working in a different state, to
always just nip downstairs and jump on the stay where he was. “I told him not to come home,
treadmill for 20 minutes, but then, two years ago, knowing he’d be trapped in the house and not
I had major foot surgery and that was a really big be allowed to go outside for more than an hour
challenge.” Working through the rehab was a day,” Sandra says. “It was better for his mental
difficult. She couldn’t walk for a couple of weeks health to be in Queensland. He could get out,
SANDRA WEARS (OPENING SPREAD) SEBLINE SHIRT, FROM NET-A-PORTER; TOMMY HILFIGER JEANS; THIS PAGE: WITCHERY SHIRT
and, once back at work, managing in front of the walk and run and he actually got really fit during
cameras with a big moon boot proved to be an that period! He’s just very jealous that Keiko
exercise in patience and creativity. “I couldn’t has now become mine,” she says, jokingly. And,
wear heels for more than two months and we had as hard as it was being apart for that time, they
to get clever with camera angles,” she remembers. made it work. “I had one of my best friends move
For someone who’s always been active, Sandra in for four and a half months,” she shares. “She
tried to keep perspective. “A lot of people are helped me look after Keiko and is an amazing
far worse off with injuries,” she says. “This is a cook and we had one too many vodkas together!
product, and I say this begrudgingly, of age and Not really, but I was just so fortunate to have her
joints wearing out and, like everyone, I’m just keep me company and it’s how we both survived.”
trying to manage that [ageing] process. Looking back, Sandra says that uncertain
“I’ve been back to running for about a year, period has taught her to surround herself with
which has been great, but I just have to watch what you need most in life, and for her, “that’s
how much I do,” she says. And she admits she family, good friends and keeping life simple”.
always wants to do more, “but then I pay a bit of
a price”. Sandra’s top workout tip? Schedule it in. HER OTHER HALF
“I actually diarise my exercise, and also having to I ask her about her twin sister, Lyn. She just
walk my dog every day has been great.” laughs. “I realised early on that you pay a price
Keiko is a constant happy companion while for living a public life and I realised I didn’t want
we chat. “This little guy has been the best tonic!” to do that,” she says. “I love what I do, but I don’t
Sandra says, smiling. “I’m such a dog person and think I owe anyone an explanation or insight into
I’ve wanted a dog for so long.” She credits him my personal life and so I keep it private for that
with helping her appreciate the smaller reason. There’s no great secret; it’s just private.” E

COVER STAR
But, in a world where social media is king, she does “I regularly recalibrate what my priorities are and
like sharing some insights into who she is with then make sure I get what I need. When you’re
the public. “I have a wicked sense of humour and young, you think the runway is long and it really
I’ll share things that I find interesting and funny,” isn’t. Then, suddenly, you wake up and you’re
Sandra says. “I love dance, so I like to share great 40 and then 50 and you think, ‘Hang on a minute,
dance moves or joyous moments of kids singing how much time have I got left and do I really want
and performing together on Instagram.” But that’s to be doing this?’ For me, I want to be supporting
as far as it goes. She believes in keeping the deeper hockey; I really want to be involved, not if, but
and more important parts of her life for those when we find a cure for spinal cord injury, which
people who really care about her. “It’s created will have a profound and significant benefit for
a framework for me that has really helped me people around the world. Invest your time in what
navigate the madness of social media.” you’re passionate about, that’s my philosophy.”
LEARNING TO SAY NO FREEDOM OF CHOICE

It’s symptomatic of the approach that Sandra has What is Sandra like today compared with the
mastered in getting the most out of life, while Sandra from five years ago? “I think I’ve become
keeping all the balls in the air. “By setting my quite comfortable in my own skin,” she reflects.
own boundaries, I don’t let the rest of the world “As you get older, you become increasingly less
take over my time,” she says. “I make sure that I worried about what other people think. That’s one
quarantine my time. Just like I schedule exercise, of the joys of getting older: you have more clarity in
I schedule the rest of my day. If you don’t, and what matters to you.” As for what’s next, Sandra is
you’re not conscious about keeping aside time for leaving a blank page. “I’ve never really been a goal-
you, specifically, you’ll get lost. Other people will orientated person,” she says. “I’ve only ever really
be controlling your narrative and you’ll be pulled wanted to enjoy the ride, and if I’m not loving what
into a million different directions.” I’m doing, I’ll jump off and find something else.
Learning to focus on your priorities and being I know that, in the next decade or two of my life,
able to say no when you need to is an important there will be changes. I don’t know what they’ll be,
skill to hone, which is something Sandra is doing. but I’m quite open to what they might be.”
A string of first loves
DOUBLE TAKE FIRST POSITION HER CO-ANCHOR FURRY GOOD FRIENDS

Valuing her family’s privacy, Sandra, who hosts 10 News First With husband Symon Brewis- Sandra says her two-year-old
Sandra (right) has spoken very for Sydney and Brisbane, has Weston on their wedding day in dog, Keiko (‘happy child’ in
little about her non-identical twin graced our television screens 2011. The ceremony was held Japanese), has been “the best
sister, Lyn, whom she cherishes. for more than 25 years. at the Sydney Opera House. tonic” over the past few years.
BASSIKE SHIRT; WITCHERY PANTS. STYLING: PENNY McCARTHY. HAIR AND MAKE-UP: ALLISON BOYLE
OCTOBER 2022 PREVENTION

61
Setting up a
HEALTHY
KITCHEN
If you really want to curb takeaway meals and
unhealthy snacks, the first thing you need to
change is your fridge and pantry.
STOCKING UP ON NUTRITION
HOW TO SAVE
WHILE GROCERY
SHOPPING
SHOP IN SEASON
Fruit and veg that’s
in season is always
cheapest. Get creative
and swap this produce
for the pricier items in
your favourite recipes.
BUY ‘UGLY’ PRODUCE
If you’re not bothered
by misshapen vegies,
then this is a great way
to save money. At
Woolworths, they’re
called ‘The Odd Bunch’,
at Coles, it’s ‘I’m Perfect’,
and at Harris Farm, it’s
S
‘Imperfect Picks’.
etting up your kitchen pantry
and fridge with the right core SCAN THE TOP AND
ingredients means it’s always easy to BOTTOM SHELVES
ADDITIONAL WORDS: KATHLEEN ALLEAUME AND ANDREA DUVALL. PHOTOGRAPHY: COURTESY OF PREVENTION US
make nourishing meals and snacks Supermarkets generally

at any time. Over the following pages, we show stack the highest profit
you exactly what to stock and why. See how brands at eye level.
many ingredients you have already and plan CHECK IF THAT
to fill in the gaps. If it seems you’re buying ‘SPECIAL’ IS GOOD
a lot of new products at first, remember that, VALUE To determine
in the long run, you’ll be saving money on if ‘good value’ is good
budget-busting impulse snacks and takeaway for your health,
dinners because you’ll be whipping up quick download the free
and healthy food in half the time! FoodSwitch app on
your phone, as it lets
you compare things
like salt content on
packaged foods.
ALWAYS MAKE TOO
MUCH Batch cooking
means you buy in
larger portions (usually
cheaper) and then have
quick meals on hand. E

5
In the 3
kitchen 2
1
6
3
In the 2
fridge 5 6
7 10
8
9
11
IN THE KITCHEN 3 | Leafy greens Kale, silverbeet and
spinach nourish your body with immune-
1 | Melons The water content helps you supporting nutrients. Aside from fresh
stay hydrated, which is important since it’s salads, use them in omelettes, soups
easy to mistake thirst for hunger. or toasted sandwiches.
2 | Apples Many studies show that this 4 | Pre-cut vegies Spend 20 minutes
TRY THIS QUICK
fibre-rich fruit is linked to lower bodyweight on the weekend chopping away and RECIPE USING
and a host of other health benefits, on weeknights you’ll thank yourself for all INGREDIENTS
including protecting your cells from nasty those fast, healthy dinners you can make. FROM THIS GUIDE
free radicals, thanks to its polyphenols. EGG FRIED RICE
5 | Avocado Packed with fibre and (SERVES 4)
3 | Infused water Make hydration more heart-healthy omega-3 fats, use it as an Scramble four
fun by adding lemon, lime or fresh mint to alternative to butter on sandwiches, beaten eggs with
water and keeping it chilled. 1 tbs oil in a large
eggs on toast or chopped in salads.
pan over medium-
high heat; transfer
4 | Garlic The fructans (short chains of 6 | Capsicum Loaded with vitamin C
to a dish and set
carbs) found in garlic act as prebiotics that and antioxidants, it’s handy for stir-fries aside. In same pan,
help maintain a healthy gut microbiome. and deliciously sweet when roasted. add 2 tbs olive oil,
four cups cooked
5 | Berries These juicy treats are filled with 7 | Roast chicken Quick salads, soups brown rice, 1½ cups
fibre and so simple to snack on. (If they’re and sandwiches are sorted with leftovers. diced mixed vegies
out of season and outrageously expensive, If you’re including some animal protein, and four diced
then this is a healthier option than highly spring onions and
then opt for frozen varieties.)
sauté until heated
processed deli meats, like ham or bacon.
6 | Flavour makers Keep limes, lemons, through. Stir in
8 | Plain Greek yoghurt This protein scrambled eggs and
and ginger on hand to boost flavour,
and calcium powerhouse is a healthy ½ tsp five-spice
nutrition and satisfaction. and serve.
substitute for mayonnaise and cream,
and ideal to add to berries for a well-
rounded snack. It’s also overflowing with
IN THE FRIDGE probiotics for a healthy gut.
1 | Cauliflower It’s low in kilojoules and full 9 | Eggs An ideal way to get your
of antioxidants, such as selenium, omega-3s if you’re not eating fish.
vitamin C and sulforaphane, which help
neutralise toxins. It may even help protect 10 | Milk Rich in bone-strengthening
against several types of cancer. calcium and protein, milk is sublime
blended with your favourite fruit.
2 | Brussels sprouts Grill them until
they’re caramelised for an earthy, yummy 11 | Tofu An essential amino acid- and
mouthful of vitamin K to help keep blood plant-rich protein that absorbs other
healthy and support strong bones. flavours – great in stir-fries and curries. E

In the 2
freezer
4
3
In the 5
6
pantry 2
3
1 4
13
11
15 16
9 12 18
10
8
17
14
IN THE FREEZER 6 | Cooking oils/vinegar Sesame and Did you
peanut oils and red wine vinegar all infuse
1 | Prepped fruit Frozen berries and food with flavour and taste. know?
mangoes are handy for topping muesli or
porridge or to whip up a healthy smoothie 7 | Herbal tea For hydration with benefits.
with nuts and milk. As well
8 | Wholemeal crackers Add fibre to
2 | Edamame It’s hard to overeat these your snacks and team with a high-protein as fibre,
soybeans, because it takes time to open dip to stave off hunger. raspberries
each pod. And they’re high in protein, too.
9 | Peanut butter This delivers protein are a top
3 | Vegetables and beans Versatile, and healthy fat, and crushes cravings. source of
colourful and nutritious, these staples will Almond or cashew butter are also good. vitamin C,
keep your five-a-day at your fingertips.
10 | Canned beans Versatile and with 200g
4 | Lean meat and fish These maintain inexpensive, these gems pack a solid providing
their quality in the freezer for two to four protein and fibre punch. 40 per cent
months respectively. Combine with
brown rice for speedy dinners. 11 | Wholemeal flour Swap out your of your
white flour and your meals just got a daily needs.
whole lot more fibre and protein.
IN THE PANTRY 12 | Nuts They’re packed with satiety

boosters protein, fibre and healthy fats
1 | Bananas These potassium- and to keep you full and satisfied.
fibre-rich natural snacks are an excellent
breakfast topper or frozen as a dessert. 13 | Wholemeal pasta Use for an
extra dose of fibre for a healthy gut.
2 | Flavour boosters Oregano, chilli
flakes and cayenne pepper are great 14 | Chia seeds Sprinkle in salads and
ways to pump up flavour. yoghurt or make a chia pudding for
added protein and healthy fats.
3 | Canned tomatoes Packed with
lycopene, a potent antioxidant for heart 15 | Brown rice The combo of low GI
health, tomatoes make a perfect pair and high fibre make for a satisfying dish.
PHOTOGRAPHY: COURTESY OF PREVENTION US; ISTOCK
with quick pastas, soups or casseroles.

16 | Oats Serve chilled, warm or swap for
4 | Root vegetables Sweet potatoes refined flour in baked muffins or patties.
have a low GI compared with white spuds
– keep skin on to maintain a full tummy. 17 | Dark chocolate Rather than coffee,
use this delicacy as an energy source in
5| Olive oil This heart-friendly oil is the the middle of the afternoon.
mainstay of the Mediterranean diet and
a nutritious, all-purpose choice for frying, 18 | Vanilla extract A flavouring with
sautéing or drizzling. exceptional flavour and few kilojoules.

WALKING TO HEALTH
Walking works
a bunch of muscles,
including the quads,
hamstrings, calves
and hip abductors.
HEALTHIER,
SMARTER
& CALMER
Step right up! New evidence shows
that the solution to pretty much
everything may just lie in your feet.
PHOTOGRAPHY: ISTOCK

W alking on two legs is a
rare thing in the animal
world. Even robots
struggle to achieve it
gracefully. As neuroscientist Professor
Shane O’Mara, author of In Praise of
Walking, argues, walking is a human
FOCUS ON YOUR STEPS
Your stride provides a constant, meditative
rhythm – and this can be a powerful tool in
de-stressing. No matter where you are on your
walk, your footsteps will be there for you to
tune in to. Even if you’re hurrying down the hall
to a meeting, or navigating a store packed with
‘superpower’. Quite simply, he says shoppers, you can dial in to this sensation and bring
“walking upright makes your mind yourself back to the present. Think about these
mobile”. It influences many aspects questions as you move and come to full awareness:
of your brain: how you think, reason, What does it feel like as each foot hits the ground?
remember, read and write. What part connects with the earth first? How do
In fact, studies show that regular your feet feel in your shoes? Observe these little
strolls stimulate changes in the details and soon you’ll notice the unfailing rhythm.
structure of the brain that can increase This awareness will bring you into mindfulness and
volume in the areas associated with all the positive, calming things that come with it.
learning and memory. “The emerging
science is giving us a clear picture:
That regular walking improves your
mood, clarity of thought and
creativity,” says Professor O’Mara. Not RECRUIT A FRIEND
surprisingly, he says we should all be Enlisting a friend or a family member
walking a whole lot more. “It’ll repay to join you at a regular time every week
you in more ways than you know.” will not only help you stay accountable
Ready to make a walking routine for your walks, but also add a social
work for your mind and body? Over dimension to your practice, which
the following pages, we’ve put together provides its own feel-good benefits.
a bunch of tips to get you started, plus
the chance to win a pair of top walking
shoes from Rockport. Oh, and don’t
forget to sign up to our Virtual Walk! TUNE IN TO YOUR BREATH
Your breath is also a powerful tool for
engaging in mindfulness, so think about the way
SET ACHIEVABLE GOALS you breathe. While it may sound simple, observing
Start small (even just once a week for how you breathe with each step allows you to feel
20 minutes is a great start!), then eventually more present. And it’s something you can easily
aim to walk three days a week for 20 minutes or return to at any point in your walk to bring your
longer, ideally outdoors. As you start walking more mind back to centre. Your breath is one constant
mindfully outside, you’ll discover just how far- you can count on. You don’t have to make yourself
reaching the benefits of nature are for your entire do it for it to happen – it’s just always happening in
wellbeing. Consistency is key. Be kind to yourself the background. Then, when you do pay attention
– the most important part is that you’re doing it, to your breath, it comes into the foreground,
you’re trying and you’re moving forward! helping to wash away any worry or tension. E
Fast
fact
Those who
work out
together
have only a
6.3 per cent
dropout rate.
SOURCE: DEPARTMENT OF KINESIOLOGY
AT INDIANA UNIVERSITY
PHOTOGRAPHY: ISTOCK

WALKING TO HEALTH
GROUNDING
WALK
HOW TO DO IT
On the next sunny day, go to a park, a
beach or another place where you feel
comfortable taking off your shoes and
spending some time walking. You can
even pace in the backyard, if you like.
Spread out your toes and wiggle them;
let your feet fully grasp the soil beneath
you. If your feet get dirty, even better!
Allow yourself to be fully present as
you walk slowly and focus on your
posture. Feel the energy move through
your whole body with each step while
practising deep breathing.
Ask yourself
Walk with purpose On what surfaces did you walk? What
did you feel grateful for as you made
your steps? Where did you walk, and
Mixing up the time of day, and the purpose of your why is that location so special?
strolls, can help make the habit more exciting
and beneficial. Here are five fun walks to try.
I SPY WALK RAIN WALK

HOW TO DO IT HOW TO DO IT
Have a lot on your mind? Go for a walk and look The sights, sounds and scents of a walk in the rain are
around. It’s a great way to distract your brain from often some of the most powerful for your senses. The
thinking about to-do lists or worst-case scenarios colours of the ground, trees and leaves all become new
and instead zone in on a single achievable task. To shades; the air smells fragrant and rich. The landscape
help calm your mind down, have a really good look takes on a new personality during rainfall, and to be
at what’s around you – what do you spy? Say it to fully aware and in tune with it is a gift to your senses
yourself or to your walking partner: I spy a red car. and your body. Once you get used to rain walking,
I spy a new neighbour. I spy a tree in bloom. you’ll want to head out at the first sign of drizzle!
Ask yourself Ask yourself

Did you feel relaxed afterwards? Did you What did you hear? What did you smell? Did
realise you weren’t bogged down with so many you carry an umbrella, and, if so, what did the
thoughts? Did you have a smile on your face? rain sound like as it hit the fabric?
Fast
fact
Walking
up stairs
burns more
POWER WALK kilojoules per
HOW TO DO IT minute than
This one is all about getting your jogging.
heart rate up. The hasty pace causes
SOURCE: STEPJOCKEY
your brain to release chemicals
called endorphins that stimulate
relaxation and improve mood. Plus,
you’ll get calming benefits from all
the deep breathing. Start at a pace
somewhere between a really quick
walk and a very slow run. Keep your
back straight and avoid hunching
forward. While walking, move your
arms in rhythm with the movement
of your feet, back and forth, just like
you would during a regular walk but
faster. Your stride may feel awkward
at first, but it’ll feel completely
natural once you get the hang of it.
Ask yourself
How did your body feel when you
were moving it more quickly? Did
you find a specific pace at which your
body felt in the zone? How did your
favourite music or the sounds around
you impact your movement?
CONSTELLATION WALK
HOW TO DO IT
This is a reminder to gaze up at the night sky and all
the pretty stars that fill it. You’ll likely find that it opens
your eyes and mind to an unfathomable amount of
beauty and wonder. At dusk or later in the night, grab
a flashlight and walk in your neighbourhood to find a
clearing away from streetlights. Try repeating this walk
at least once during each season to find different stars
in the night sky. There are wonderful apps that can help
you find out exactly what the stars are and when there
might be meteor showers in your region.
Ask yourself
PHOTOGRAPHY: ISTOCK
Did you spot star formations that you hadn’t seen in a

long time? Did you see colours you weren’t expecting?
Were some stars brighter than you’d thought? E

WALKING TO HEALTH
Morning
pick-me-up
Just 10 minutes of walking, or
climbing a few flights of stairs,
is more energising than drinking
50mg of caffeine (or a small cup),
according to a recent study.
SOURCE: PHYSIOLOGY & BEHAVIOUR JOURNAL
MORE GOOD NEWS:

IT HELPS YOU LOSE WEIGHT
A study in the Journal of Exercise Nutrition &
Biochemistry shows the positive effects that
walking can have on burning fat and reducing
waist circumference. Women were asked to walk
between 50–70 minutes three days per week for
a total of 12 weeks. Afterwards, it was found that
the participants lost an average of 1.5 per cent
body fat and 2.8cm around their waists.
IT SOOTHES ACHES AND PAINS

Heard of ‘motion is lotion’? “Each step
improves blood flow and synovial fluid
into and out of your joints, which helps
cartilage get the nutrients it needs to
cushion and protect the joints, improving
overall joint function,” explains exercise
and nutrition scientist Kathleen Alleaume.
“Walking also builds your muscles, so they
can take the pressure off your joints and
handle more weight-bearing movements.”
WIN SOME TOP SHOES!

What brings joy to your walks?
Simply share your story with us, in
25 words or less, and you could win
a pair of Rockport’s new ProWalker
NEXT shoes, valued at $219.95.
We have 10 pairs to give away!
To enter, visit preventionaus.com.au/win
Full terms and conditions are on the website.
SIGN UP
TO OUR
10km
VIRTUAL
WALK
Inspired to get out

there and walk?
The Prevention
Virtual Walk, on
Sunday October 23,
is a great goal to set
for yourself. SIGN UP NOW AT
preventionaus.com.au/
PHOTOGRAPHY: ISTOCK
virtual walk or scan here
FIND OUT MORE ON PAGE 51

single lane
From going it alone during the
pandemic to single stereotypes and
discrimination, Francesca Specter
reflects on what it means to be single
now and what she’s learnt most.
THE SECRETS OF SINGLEHOOD
F
or better, for worse; for richer, for ‘amatonormativity’, defined by philosopher
poorer… We’ve always known that Professor Elizabeth Brake as “a set of societal
relationships take work, but what assumptions that everyone prospers with an
about the alternative? Having been exclusive romantic relationship”– epitomised
single while the majority of my friends by phrases such as ‘my other half’, which render
have married or moved in with partners, what’s single people incomplete by implication.
struck me most is that my relationship status has It’s worth exploring why we tend to scapegoat
proved just as complicated to navigate as theirs. singledom for issues – loneliness, for instance –
Things started off smoothly. The year after that may be just as keenly felt in relationships.
I split with my ex, in 2019, was the golden age of According to Professor DePaulo, this is another
being single. Actress Jennifer Aniston was, once example of internalised singlism: “When single
again, single and thriving. In academia, happiness people say they’re sad, that’s believed to be
researcher Professor Paul Dolan hit headlines because they’re single. But when coupled people
after he cited survey evidence that “Women are say they’re sad, well, they probably had a bad day.”
happier without children or a spouse”. It seemed That being said, while some may embrace Above: Francesca says she’s
like we’d come a long way from the much-pitied long-term singlehood, there are valid reasons for learnt to embrace singledom.
‘Bridget Jones’ perception of singledom. This
predominantly female-centred movement was
dubbed ‘single positivity’ and it was a philosophy
I wholeheartedly embraced.
Along came the pandemic; suddenly, being I don’t need to pretend to have
single didn’t seem such a legitimate life choice
anymore – not for me, or for the 40 per cent a sparkly dating life, nor play
of adults not living with a partner, according
to Australian Census data. As a single person down the positives of my lifestyle.
who lives alone, before the support bubble was
allowed, I felt ashamed of the touch deprivation
and loneliness I felt, heightened when a friend wanting a relationship, such as having children,
lamented she hadn’t been able to hug anyone in intimacy or companionship. That’s another thing
months – except for her live-in partner. I’ve learnt; there’s no shame in admitting to
I’ve since realised a bigger problem known as wanting those things. There are also problems
‘singlism’, coined by social psychologist Professor with singlehood that go beyond external prejudice.
Bella DePaulo, defined as the “widespread It’s hard – although immensely, immeasurably
stereotyping of and discrimination against worthy – to be your own heroine: to build IKEA
people who are single”. Singlism, or ‘single tax’, furniture; or self-soothe during an illness (or a
is more pervasive than we think: economically, pandemic); or be the sole breadwinner. Yes, there
it’s everywhere from travel and accommodation are resourceful solutions for all of the above, but
to health insurance. Another useful term is sometimes, you don’t want to be resourceful. E

THE SECRETS OF SINGLEHOOD
Single life is something that, much like a

relationship, requires perpetual readjustment
– but can be just as rich and fulfilling.
These are realities that the single positivity changes “each decade, more or less”, according
movement leaves unacknowledged. to psychologist Dr Madeleine Mason Roantree,
And yet, fast forward to the present day who observes certain trends: her thirtysomething
and I’m happy. I love my postage stamp-sized clients experience pressure around marriage
flat, with its perpetually uncluttered kitchen and babies, while those in their mid-40s grapple
worktops and yellow accents; my ‘in-laws’-free with a desire for intimacy. Over pension age, it’s
weekends; the sheer variety of enriching platonic a case of wanting someone to “grow old with”.
relationships in my life (and the occasional date); The good news? Much like a fine wine, being
the friendship I’ve built with myself; my freedom. single gets better with age – this is according to
I don’t need to pretend to have a sparkly dating a recent study of participants aged 40–85, which
life, nor play down the positives of my lifestyle. found ageing correlated with greater satisfaction
It’s through embracing this nuance – with around singlehood, particularly among women.
honesty, vulnerability and self-compassion – and Ironically, the single positivity movement was
seeking practical solutions (more on this later) spearheaded by a group of now-coupled-up
that I’ve stopped being ashamed of expressing how twentysomethings, when really it should have
I feel – even if it doesn’t sound ‘single positive’. been Diane Keaton, happily single at 76.
Because shame, after all, thrives in silence. This Single life is something that, much like a
process has bolstered me more than the single relationship, requires perpetual readjustment
positivity movement ever did. – but can be just as rich and fulfilling. How to
Having said that, there will be future manage it, you ask? On the opposite page, I’ve
challenges. Typically, the single experience compiled a list of expert-approved ‘rules’ to help.
Women who live alone

Did you have higher education
know? levels and earn more than
women living with others.
SOURCE: AUSTRALIAN INSTITUTE OF FAMILY STUDIES
CHALLENGE YOUR ‘tribe’ has been transformative. I began
PRECONCEPTIONS strengthening ties with social media
“Explore what it is about being single that makes acquaintances – it was a slow burn, but, a year
you feel unhappy,” suggests Dr Roantree. Some later, I had a handful of close friends. For real-life
obstacles you can overcome, others may remain meetings, Dr Roantree suggests starting a group
outside of your control right now (like the single hobby. It’s a win-win, as you’re simultaneously
tax). But awareness is key. The next stage is to learning a skill and enriching your overall life.
reframe your narrative. You don’t have to find out Intergenerational friendships are valuable, too,
how to do this alone: a therapist can help, as can adds Angelica. “Meeting people at different ages
related reading (Angelica Malin’s Unattached and life stages reminds you there’s no one way to
anthology is a great place to start) and podcasts lead a happy and fulfilled life,” she says. When
(check out Shani Silver’s A Single Serving) to making friends, being honest about your feelings
learn about different single experiences. goes a long way, she notes. “Take the first step
and reach out to people if you’re lonely.”
MEET YOUR PRESENT-DAY NEEDS
For those wanting a relationship, it’s tempting to CREATE A LIFESTYLE YOU LOVE
project your happiness on to a future, coupled-up Once again, embracing single life means “not putting life
life. But, try meeting your needs now. on hold”, as Nicola realised. “I wanted to move back to my
“You need to build up a toolkit,” says Nicola hometown, but was waiting until I found someone,” she
Slawson, founder of The Single Supplement – shares. “Spurred on by the pandemic, I finally made the
a newsletter chronicling the highs and lows move.” She went from a city studio flat to a country two-bed
of singlehood. “If you’re craving touch, get a terrace house with garden, designed in a way that’s “so me!”
massage. If you’re feeling down, cook something Nicola also felt empowered by building a freelance career
nice.” Again, you don’t need to do it alone – you’re on her own: “It can be challenging to live alone on one
not Superwoman. Whether it’s DIY help or income that’s always fluctuating, but there’s a certain sense
a phone chat, learn to ask for assistance from of satisfaction that comes with doing it myself.”
friends. Think broadly about your needs on a more
spiritual level, too, such as creativity (painting) ACCEPT THAT IT TAKES WORK
or introspection ( journalling, mindfulness), adds (BECAUSE LIFE TAKES WORK!)
Dr Roantree. “Do activities that feel yummy for Single life can be connecting, freeing and edifying;
the soul. It activates oxytocin in the brain, it can also be lonely, stifling and frustrating
reducing stress and increasing contentment.” – just like a relationship. What’s helped me is
acknowledging the taboo that, yes, singlehood
LEARN TO THRIVE ALONE can be challenging – and actively finding practical
Being comfortable in your own company – ways to make this time positive. As for singlism?
something I talk about in my book, Alonement: Things won’t change overnight; sometimes
How To Be Alone & Absolutely Own It – is a key the best protest is to live unapologetically.
skill in your single toolkit. It might not come The lessons I’ve learnt from singlehood are,
naturally at first (it certainly didn’t for me), at their core, universal. It’s difficult to feel
but it’s empowering to know you can still have lonely; unsupported; lacking a community of
adventures alone and don’t have to wait to be like-minded individuals. It’s important to be
in a couple before you can, say, go on holiday. vulnerable and self-compassionate. Finally,
Outside your comfort zone? Treat it like every life experience has its ups and downs.
exposure therapy: start small, such as a coffee, Ultimately, it’s been practice for learning to have
and build it up (a cinema trip, restaurant meal). a meaningful life, single or otherwise. In the
words of actress Charlize Theron – single at the
FIND YOUR COMMUNITY
age of 47 – “A life is good if it’s the life you want.”

“Often, dissatisfaction with being single centres I now know that’s possible, single or otherwise.
around feeling lonely,” says Dr Roantree.
Whether it’s having a child, buying a home or Francesca Specter is the author of Alonement:
being alone, it’s important to have friends who How To Be Alone & Absolutely Own It and
can empathise first-hand. Finding my single host of the Alonement podcast.

THE GUT-BRAIN CONNECTION
You’ve
GUT MAIL Did you know that there’s a lesser
known nervous system in your gut that
communicates with the brain? Here’s
how your complex gut microbiome works
and what you can do to keep it thriving.
BY LORA SHINN
I
f you’ve ever experienced butterflies Many of the tens of trillions of organisms
in your stomach before an important in your gut, or gastrointestinal tract, can help
presentation, you know the sensation maintain good digestion and health, but some
didn’t result from anything you ate. But of them aren’t so cooperative and could wreak
this common experience – your gut seeming havoc. That might mean you get food poisoning
to act out your brain’s anxiety – is an everyday or make more bathroom trips than you’d like –
example of fascinating new research into the but some might have bigger implications. These
interconnected worlds inside us. nasty bugs could be sending the brain signals
While your stomach doesn’t contain literal connected to brain-related disorders, including
butterflies (let’s hope not, anyway!), there are anxiety and Alzheimer’s disease.
tiny organisms in there that are engaged in a Over the following pages, we break down
conversation with your brain about the stress the gut microbiome, look at how it affects your
you’re experiencing at that moment. These behaviour and also round up some really simple
organisms could be far more powerful than lifestyle tweaks that you can make to keep both
we’ve realised, according to many new studies. your gut and brain in perfect partnership. E

Unravelling
the gut microbiome
You may remember the word ‘biome’ from science You’ve had a microbiome since the day you were
class – it’s a habitat such as a desert or grassland, born and it’s been evolving and growing within you.
Did you based on local climate and plant life. Your body On your ride through the birth canal, your gut filled
know? contains its own little worlds, unique habitats of with microorganisms passed along by your mum.
trillions of tiny beasties – viruses, fungi, bacteria Then skin-to-skin contact, first foods, infections
and other microorganisms living on you and inside (and antibiotics) and all those germy toys changed
you. In humans, microbes gather in these places your microbiome. Each new interaction, from
Your gut on the skin, in the nose and in the gastrointestinal childhood on, brings in guest stars, removes old
contains tract (also known as the gut). standbys and casts long-term recurring roles –
With the help of everyday people, researchers your gut’s world is constantly in flux.
1.5kg to 2kg have uncovered new facets of these minute Animal and human research has found the gut
of bacteria – worlds within us. In a major project, more than microbiome can also be influenced by environmental
that’s more 10,000 people from around the world mailed in factors, such as chronic stress, artificial sweeteners,
their poop samples (yes, that’s right) to scientists pesticides and ultra-fine particles in polluted air.
than the in the US. They analysed these specimens to You can also pick up new gut bacteria from your
weight of better understand how organisms inside us – our pet or a bad meal, Dr Bhatt notes. Ultimately, the
microbiomes – interact with diet, lifestyle and microbial worlds that inhabit your body are wholly
your brain! disease. Also, over the past 20 years, experts have unique to you. Within it, helpful gut microorganisms
been able to ‘fingerprint’ the gut’s cast of microbes have processes for breaking down the foods you
through sequencing DNA, says physician-scientist eat and turning them into ingredients your body
Dr Ami Bhatt, who researches the interplay uses. They develop your immune system, block
between these microorganisms and our health. pathogens, synthesise vitamins and more.
BAD BUGS
and brain health
Sometimes unhelpful critters stage a says Dr Cox. The gut microbiota can
takeover of the gut. This overpopulation regulate levels of hormones, including
is called gut dysbiosis, an imbalance oestrogen. When gut dysbiosis sets in,
that seems to influence the brain’s oestrogen levels can change, possibly
everyday work. For example, gut influencing cognitive decline.
dysbiosis is associated with depressive- Fascinating research is now
like behaviours. In an animal study, being done by the Alzheimer Gut
GUT REACTIONS transferring a mood-disordered animal’s Microbiome Project in collaboration
In the past, you’ve probably lost gut bacteria into a healthy animal led to with Alzheimer’s Disease Research
your appetite because of stress or depressive symptoms for the formerly Centres in the US and three major diet
sadness – or falling in love. Maybe well animal, says neurologist and sleep and lifestyle modification clinical trials.
you’ve followed your gut or made a specialist Dr Smita Patel. Other research At-home faecal and blood collection
gut decision. These familiar terms is investigating the links between the kits from more than 3000 racially
and experiences clue us in to why gut microbiome and ADHD, autism diverse participants are being analysed
some researchers are now calling spectrum disorders, anxiety and stress. to help researchers understand gut
the gut our ‘second brain’ and Bad gut microbes may create microbiome changes across the stages
saying bacteria may be the ‘master irritants to the immune system that of Alzheimer’s disease. The project is
puppeteers’ of our brain. travel through the bloodstream and also exploring how lifestyle and diet
Scientists aren’t sure yet how influence the brain’s immune cells. For impacts Alzheimer’s disease–related
the gut’s microbiome influences instance, the guts of many Alzheimer’s cognitive outcomes. The findings will
the brain, but it seems to be a disease patients show a lack of diversity provide new evidence on the gut-brain
fascinating two-way relationship. compared with those of similar adults axis of communication.
For example, among midlife adults, and are often overpopulated If researchers can home in on
a more diverse microbiome was with a specific microbe. This the precise factors that make these
associated with better performance microbe may impair the connections work, they may be able
on cognitive tests. Various theories body’s ability to clear a to slow or prevent the Alzheimer’s
suggest that the gut produces plaque built upon the brain’s processes that begin in people in their
molecules that signal the brain structures that is related to 50s or even earlier. The gut houses a
via the bloodstream or the enteric Alzheimer’s symptoms. world of information, and we’re
nervous system, which runs Sex-based differences learning from it every day. E
between the gut and the brain come into play as well,
sending messages up and down. For
instance, specific gut bacteria can
detect and increase the production
of serotonin, a chemical associated
with feelings of contentment.
In fact, 90 per cent of the body’s
serotonin is made in the gut, not
the brain. Another kind of bacteria
commonly found in the human gut,
Lactobacillus rhamnosus, contains
a neurotransmitter that can help
calm anxiety. Other bacteria may
influence your social behaviour and
your responses to stress.
“It’s a two-way street of feedback
loops” between the gut and brain,

says Dr Laura Cox, an assistant
professor and researcher who’s
investigating how the microbiome
can affect the brain in ageing.

THE GUT-BRAIN CONNECTION
Changing TREAT YOUR

your gut world BODY KINDLY
Studies suggest that stress, sleep
for the better

rhythm disturbances and lack of
exercise are linked to an imbalanced
gut microbiome. Increasing your
activity, relaxation and rest can create
Making these simple lifestyle changes can a more diverse gut microbiome, says
tweak your microbiome, which could, Dr Patel. A good workout triggers
in turn, help prevent or treat brain-related blood flow and kick-starts both the
diseases or mental health conditions. gut’s and nervous system’s activity,
contributing to a healthier gut, adds
Dr Cox. Aerobic exercise, especially,
has been shown to increase gut
BE CAUTIOUS microbiome diversity and abundance.
WITH ’BIOTICS Reduce stress by trying meditation,
Antibiotics can be lifesaving, but it’s important to avoid breathing exercises or yoga, Dr Patel
unnecessary exposure to them to minimise ‘collateral damage’ suggests, and get the recommended
when good bacteria die off alongside bad bacteria, Dr Bhatt seven to eight hours of sleep at night.
says. Probiotic supplements can help boost beneficial bacteria Focus on getting enough water
after you’ve taken a round of antibiotics or if you’ve endured (which helps move food through the
a bacterial bug. However, microbes you consume don’t stick intestines) into your system and taking
around after you cease your daily dose, Dr Cox notes. Some a 30-minute walk during lunch or after
probiotic supplements may help some people but make others work, she says. “A healthy lifestyle
feel worse; it depends on a person’s level of immune system isn’t an overnight accomplishment,”
inflammation and unique genetic make-up, she says. Better yet, she adds. “It’s an accumulation of
get your probiotics in yummy foods, such as yoghurt, kombucha, daily practices resulting from making
pickles, sauerkraut, miso, tempeh and sourdough bread. conscious decisions.”
50% of Australians
experience gut health
BE MINDFUL OF
WHAT YOU EAT
The fibre in your meal’s vegies, grains,
and beans can increase bacterial
problems, with one in The easiest tweak you can make is colonies and species diversity.
seven suffering from with diet, Dr Patel says. “A diet rich in When gut microbes are fed complex
painful symptoms. plants, unsaturated fats and vegetable carbohydrates, they ferment the
SOURCE: CSIRO oils, and low in refined sugars and red fibre-rich food, producing helpful
and processed meat, has been shown metabolites that promote gut health.
to increase gut microbe diversity and In essence, Dr Cox says, fibre can
reduce physiological changes such as help feed good microbes and promote
chronic inflammation,” she explains. a healthy microbiome. High amounts
Consider how many different fruit, of fibre are found in beans, wholegrain
vegies, grains and legumes, nuts, cereals, broccoli, cauliflower and even
seeds, herbs and spices you eat across raspberries. (Just beware that
Look for signs a week. According to one study, those
who ate more than 30 unique plant
switching too quickly to a high-fibre
diet can lead to uncomfortable gas,
of trouble foods per week had more diverse
gut microbiomes than those who
Dr Cox warns.) If you add sauerkraut,
tempeh or fermented tofu to your
People struggling with consumed 10 or fewer types weekly. sandwich, you may get extra gut
anxiety and depression While eating 30 different plant foods points. Fermented foods can help
every week might seem like a gutsy ‘seed’ good microbes, Dr Cox explains.
can experience
ask, any improvement helps. Chart In the end, it’s all about being conscious
digestive problems your plant foods for a week – you may of what you eat. “Be thoughtful about
such as wind and even find yourself trying new foods your food choices,” Dr Bhatt says,
bloating. “Often these or ones you’ve forgotten about. “because you’re eating for trillions.”
cognitive and digestive
symptoms are thought
to be independent of
one another, ignoring
the important link
between the gut and
the brain,” Dr Patel
says. Watch for these
symptoms and try
dietary and lifestyle
solutions. If those don’t
help, talk to your GP.
OWind and bloating
ONausea
OConstipation
ODiarrhoea
OBrain fog or
headaches
OSugar cravings
OMuscle aches
and pains
OWeight gain

DECODING DREAMS
What
dreams
are made of
Vivid, panic-inducing stress dreams are no fun, but
they can offer a wake-up call about the parts of
your regular life that need more attention.
BY STACEY COLINO
Y ou’ve probably all had that dream about

showing up for a class decades after you’re
out of school, unaware that there’s a test.
Or losing control of a car, or being chased by a bad
guy. You might wake up with your heart racing,
dreams and nightmares. Women have been
having more dreams featuring aggressive
interactions with others, according to research,
while people with a lot of COVID stress are more
likely to have nightmares about confinement,
brow moist, wondering, “What was that about?!” helplessness, war, separation, totalitarianism,
Sometimes you can go back to sleep; other times, failure, sickness, death and apocalypse. It doesn’t
the pumping adrenaline makes it nearly impossible. help that there’s climate change and political and
Anxiety-related dreams are common. “Your brain social upheaval worldwide.
takes emotionally salient events from your waking As unpleasant as these dreams are, this makes
life and weaves them into a dream narrative” that perfect sense. “Given that we have more anxious,
may reflect what you’re concerned about, explains disturbing thoughts during times of stress, it’s
psychologist and sleep researcher Dr Antonio hardly surprising that we have more anxiety
Zadra. “Dreams can be a fairly broad but accurate dreams and even nightmares,” says psychologist
barometer of your waking levels of wellbeing.” and dream researcher Dr Deirdre Barrett. In
And since we’re living in anxious times right now, fact, some experts believe dreams play a role in
it’s no surprise that there’s been a surge in strange emotional regulation – that they serve as a form
of offline processing of our daytime dramas.
In a survey of nearly 1700 adults,
researchers found that every fifth dream
was connected to someone’s current or
past professional life – and
the emotional tone of the
participants’ work-related dreams
was related to their work-related stress
level and emotions in waking life.
It’s also logical that the content of dreams is
similar for many of us: During collective forms
of stress or trauma – such as the pandemic,
floods, bushfires and acts of war or violence –
we all see the same images. “These are images
we’re programmed to instinctively fear, so they
appear easily in our dreams any time we’re
overwhelmingly frightened,” notes Dr Barrett,
author of the books Pandemic Dreams and
Trauma and Dreams. Other common themes in
bad dreams include being humiliated, threatened
or attacked by someone or something; getting
lost, sick or stuck in a bad situation; and being
chased or involved in some kind of accident or
disaster. Sometimes, however, stress dreams
are more idiosyncratic. E

Nightmare on Fem Street
Research has found that women overall and In my dreams, the closer the
people with generalised anxiety disorder tend to
have significantly more bad dreams, including menacing thing comes, the
dreams of trauma, according to a 2021 study
involving more than 20,000 adults. People who heavier my legs become.
feel frustrated because their psychological needs
aren’t being met likewise tend to have more
negative dream themes.
When she’s under stress, Suzan, 59, often
has dreams about trying to run from something A dream hangover
with her legs feeling as though they’re grounded Of course, stress dreams can do a number on the
in cement. COVID has been especially hard quality and quantity of sleep you get. Maybe you
for her because autoimmune issues make her can’t fall back to sleep after having a distressing
more vulnerable to complications, so she has dream, afraid of having the bad visions continue.
been living in what she calls “a bubble of self- You also may have fragmented sleep if you awake
preservation”. In the dreams, “the closer the from several upsetting dreams in a given night,
menacing thing comes, the heavier my legs which can leave you foggy the next day.
become, and when I try to scream, nothing comes Andrea, 49, is familiar with this pattern. When
out,” says Suzan. She tends to wake herself and her marriage was falling apart in 2014, she had
her husband up with her dream noises. “At that recurring dreams about being stuck in a body of
point, my heart is racing; I’m in a sweat and in water similar to a muddy lake and being unable to
full panic mode,” she shares. move. “It felt like the water was going to swallow
me up,” recalls Andrea. More recently, as she
Why stress dreams stick with you dealt with the stress of starting a new business,
There are physiological reasons you may she often dreamed of running out of time or being
remember bad dreams. For one thing, “one needs in the wrong place or with the wrong people.
to wake up immediately from a dream for it to be “The more stressed I become, the more I dream
recalled,” says Dr Barrett, and stress and anxiety and the less rested I feel,” she says.
may make you sleep more lightly or awaken. Over time, these patterns can lead to you
A recent study in the journal Nature and Science delaying sleep, which can contribute to a greater
of Sleep found that people on four continents, sleep debt. And losing quality snooze time on
especially women, had greater dream recall a regular basis can have negative effects on your
during the pandemic than before. Women tend to mental function, mood, weight and glucose
have the most vivid, emotionally intense dreams tolerance and blood pressure. Not only can
during REM (rapid eye movement) sleep. REM stress from your daytime life show up as anxiety
sleep plays a key role in and contributes to the dreams, but also these bad dreams can leave you
consolidation of emotional memory. tense the next day. “People used to think of it as
“Dreams and REM sleep are important for just the other way around,” says sleep medicine
emotional regulation,” notes psychologist specialist Dr Barry Krakow. “It’s remarkable
Dr Michael Nadorff. “REM sleep is when how strong an impact disturbing dreams can
memories get stored, so things that stand out have on you during the day.”
during the day are likely to pop up in REM sleep.” Think of this as a kind of ‘dream hangover’,
Dreams during the last REM period before you in which the specific emotions from the night-
wake up can be the most intense, Dr Zadra adds. time drama linger. “When you’re dreaming, the
“Those dreams may be especially vivid same areas of the brain are activated that would
or emotionally salient or disturbing.” be if you were nervous, anxious or scared in
your waking life,” explains clinical psychologist
Dr Jeanette Raymond. “Physiologically speaking,
it’s as if you were actually living through the
experience: Your body is pumping out more
DECODING DREAMS
Z ZZ ZZ
Z Z Z Z
Z
Fast
fact
About half of
adrenaline and you’re in fight-or-flight mode.”
When you wake up, those hormones are still
adults experience
coursing through you. occasional
That’s why if you have an upsetting dream nightmares,
about your partner cheating on you, for example, with 6 per cent
you might feel angry at them. If your boss was
verbally abusive in a nightmare, you may feel on having a bad
edge or be easily startled the next day. “This can dream at least
affect the way you view and interact with others once a month.
in your life because of the interactions you had
SOURCE: PSYCHOLOGY TODAY
with them in your dream,” says Dr Zadra.
But stress dreams aren’t always negative – it’s
possible the emotions in your dreams could help
you cope better with situations in real life. In a
2019 study in journal Human Brain Mapping,
researchers found that participants who reported
a higher incidence of fear in their dreams showed
reduced emotional arousal on MRI scans in
response to fear-eliciting stimuli while awake.
In other words, they dealt with the fear better,
perhaps because they had practised at night. E

Z ZZ ZZ
How to decode your dreams is warning you about something to avoid or

It’s worthwhile to think about what’s happening watch out for,” Dr Krakow adds.
in a bad dream and in your waking life, says Dr Raymond recommends keeping a dream
Dr Zadra, co-author of When Brains Dream: journal so you can write dreams down right away
Exploring the Science & Mystery of Sleep. Ask to dissect later. Here are a few things to consider:
yourself: Who is in the dream? Where does it
take place? How do you feel? Then try to find What was the tone or atmosphere? The exact
parallels between these variables and what’s content of the dream usually is less telling than
going on in your daily life, he says. Dr Krakow the tone, Dr Raymond says. Does it feel familiar?
echoes that idea. “We now know that dream The connections aren’t always obvious.
interpretation is valid – dreams have messages, Is there something you’re releasing? “Anxiety
and sometimes you can get something dreams can be beneficial by alerting you to
interesting out of them, especially if you have stresses that you’ve been repressing or just
a recurring one,” he says. “The message can brushing aside,” says Dr Barrett. “They may
be as simple as the emotion in the dream.” occasionally give you new perspectives on ways
If you’re angry, scared or embarrassed in you might be able to deal with your stressors.”
a dream, maybe there’s something in your life
that you’re angry, scared or embarrassed
about and you haven’t addressed it in
a healthy way. “Perhaps the dream
DECODING DREAMS
Anxiety dreams can alert you WHEN BAD DREAMS

MAY SIGNAL A
to stresses that you’ve been SLEEP DISORDER
repressing or brushing aside. It’s no secret that nightmares can be
a symptom of post-traumatic stress
disorder (PTSD). But sometimes bad
dreams can suggest other medical
conditions that interfere with daily life,
Did you wake up? That’s “a wake-up call that says Dr Zadra. Here are a few common
[in your waking life] you’re not dealing with sleep disorders that a sleep specialist
something important,” Dr Raymond says. You or therapist can help with:
may not be aware of the issue, but your dreams
are poking you in the ribs. Nightmare disorder This involves
Are you denying your instincts? In recent repeated occurrences of deeply
years, Diane, 37, has dreamed of drowning, disturbing dreams or nightmares,
suffocating or trying to scream with no sound usually involving threats to survival,
coming out. “These dreams happened when I safety or integrity. These dreams
was taking a job I knew was not a good fit, moving typically wake the person up, are
cities for a toxic company and signing a deal that well remembered straight after, bring
ended up losing me money,” recalls Diane. on daytime distress and may cause
“I think my stress dreams are like the last zing someone to avoid sleep at night.
of intuition telling me not to proceed. They were REM sleep behaviour disorder
clear warnings of danger that I didn’t listen to.” (RBD) During RBD, people act out
She says she listens now, though! their dreams by punching or kicking,
Do you wish you were different? Sometimes, shouting or cursing. Normally during
says Dr Raymond, “bad dreams are about parts REM sleep, there’s usually a high
of yourself you don’t like and are trying to push degree of muscle paralysis, but
away, pretending it’s not you.” If distressing people with RBD gradually lose that
dreams interfere with the quality of your sleep and have a higher risk of eventually
and your daytime functioning, try to decompress developing certain neurological
before turning in for the night – you can stretch, conditions, which is why it’s important
meditate or engage in relaxation breathing. to see a sleep disorder specialist.
It’s always good to avoid devices with alerts Trauma-associated sleep disorder
and scary news pings right before bed as well. If (TASD) This occurs when someone
bad dreams persist, a technique called imagery may have vivid dreams of a past
rehearsal therapy, which you can do with a trauma, says Dr Krakow. “These are
therapist or on your own, may help. Basically, you re-enactment-type dreams for which
select an upsetting dream, change the narrative treatment by a sleep specialist often
or outcome in some way, then rehearse the new provides considerable benefit.”
dream in your mind during the day. With regular Obstructive sleep apnoea This is
practice, “people can stop having bad dreams a potentially serious sleep disorder
within a few weeks,” Dr Nadorff says. Research in which a person’s breathing
even found that this therapy decreased the repeatedly stops, then restarts. It’s
frequency of nightmares and improved sleep also associated with nightmares and
PHOTOGRAPHY: iSTOCK
quality among women who’d been sexually disturbing dreams. “Using a CPAP
assaulted. Improved sleep will leave you better machine can improve sleep apnoea
able to cope with whatever you face during the and bad dreams,” Dr Krakow says,
day, which should have you sleeping even easier. as can other treatments.

FALLING
FLAT
Breast cancer survivors who opt not to get
reconstruction sometimes face surprising
pushback – and worse – from their own
doctors. With Breast Cancer Awareness Month
upon us, what better time to investigate.
BY BETH HOWARD
EMBRACING MASTECTOMY
W hen Kimberly Bowles faced

a double mastectomy after
months of chemotherapy
and radiation for aggressive
breast cancer in 2017, she decided not to have
breast reconstruction. Kimberly, 41, a stay-at-
home mum with two young children, wanted
As outrageous as it seems, Kimberly’s
experience is not uncommon. A startling number
of breast cancer patients who ask for mastectomy
alone experience resistance, pressure to have
their breasts rebuilt, or outright denial of their
express wishes. In the worst cases, women say
they were left disfigured by their surgeons. The
to avoid more downtime – reconstruction jagged scars and bulky skin folds they have on
would’ve meant multiple surgeries, keeping her their chests and under their armpits because the
out of commission for months longer. Kimberly surgeon left room for expanders or simply
was looking forward to getting through her botched the closure remind them of their trauma
mastectomy, which would help reduce the risk every time they look in the mirror. Now survivors
of her needing additional cancer treatment in of such treatment are finding one another in
the future, and returning to her routine. online support forums and Facebook groups, like
After doing research, Kimberly was adamant the US-based Flat and Fabulous, which aim to
that she wanted a smooth, flat chest wall educate breast cancer patients about going flat
when her surgery was complete – now known and to advocate for those who’d prefer to do so.
as an ‘aesthetic flat closure’ – and she even
brought pictures to her surgeon to convey her THE PUSHBACK
expectations. But though she and her surgeon While many breast cancer patients who have
had discussed her choice and it was in her mastectomies do choose reconstruction, “not all
medical record, when she was lying on the subscribe to the so-called ‘ideal’ image of what
operating table waiting for the anaesthesia to a woman should look like. It’s just not important
take effect, she heard him say he was going to to everyone,” says breast surgeon Dr Deanna
leave some extra skin on her chest to make room J. Attai. While no one knows exactly how many
for implants in case she changed her mind. “My women choose not to have reconstruction,
last memory before I went under was hearing according to research she recently co-authored in
that and saying, ‘No, make it flat!’” she says. the Annals of Surgical Oncology, 22 per cent of
When Kimberly woke up and saw the results, breast cancer patients who declined reconstruction
she was horrified. “There was this sagging skin reported having had some type of the demeaning
that made me look deformed,” she says. “He experience patient activists call “flat denial”.
used his skill to violate my consent and push To be sure, the majority of women are happy
me toward reconstruction.” It didn’t change her with their post-mastectomy plan, whether it was
mind, but she was forced to return to surgery to to have breasts fashioned from fat grafts, get
have the excess skin removed. breast implants or maintain a flat contour. E

I’ve heard But some say they weren’t offered

that last choice or were actively
diagnosis and treatment, and over half still
experience symptoms a year later, one study
women say that discouraged from going through

with it. “I’ve heard women say that
found, so it’s not surprising that some want to do
away with the source of their misery.
their surgeons told them they’d And then there are those who wish to avoid
their surgeons never get a boyfriend or that their implants, which can harden or pose health risks
husbands would leave them if they over time and are bound to need replacing.
told them their didn’t have breasts,” says Catherine Other women may not want more-involved
Guthrie, 50, who chronicled her ‘flap’ reconstructive procedures, in which fat or
husbands would odyssey in her book, Flat: Reclaiming muscle is transplanted from the abdomen, thighs,
My Body from Breast Cancer, and is buttocks or back to recreate breast mounds – the
leave them if now active in the nascent ‘go flat’
movement. “Every year, people are
process takes multiple surgeries to complete, and
recovery can be slow and painful. Complications
they didn’t have having these conversations, and
nobody is saying, ‘If you’d like to
such as infection or the death of transplanted
tissue affect a third of women undergoing such
breasts. opt out, you can go flat and it’s fine.
You can have a happy, fulfilling life
surgeries in the two years following surgery, a
study published in JAMA Surgery showed, and
without breasts.’” one in five requires additional surgery.
Janita Burns*, 50, a digital marketing
professional, faced pushback after she was LIFESTYLE CONSIDERATIONS
diagnosed with breast cancer last December and Catherine’s surgeon suggested that her body
decided to go flat to be free of what she felt was size and shape made her a good candidate for a
the burden of her large breasts. “My surgeon was procedure called a latissimus dorsi flap (in which
dominating and condescending and told me my a section of skin, fat, muscle and blood vessels
skin would shrivel up like a raisin,” says Janita, from the upper back is moved under the skin
who cried after each presurgical visit and tried to the chest to rebuild the breast), along with
unsuccessfully to switch to another surgeon: implants in both breasts. Catherine, who taught
“Up to the day before my surgery, and just before yoga, asked him whether cutting out part of her
I went under, she still questioned my decision back muscle would affect her mobility. She says
and doubted I’d be happy with it.” he replied, “Most women don’t miss it. They just
Though her doctor did the flat closure she want to look normal in clothes.”
wanted, Janita says, “It was a tooth-and-nail This flap surgery was a nonstarter for
fight, and it cost me a huge amount of anxiety and Catherine: “I was thinking about my headstands
grief” on top of the stress of the cancer diagnosis and handstands and all the things that make me
itself and being in the hospital during the feel powerful in my body, and I couldn’t imagine
pandemic. Yet, post-surgery, Janita says she doing them without that back muscle.” She opted
feels healthier and happier than she did with for a flat closure, faced little resistance and has
breasts. Indeed, one US study has found that been happy with her choice.
74 per cent of women who refused breast Colleen Whitney, 65, is also athletic – she
PHOTOGRAPHY: GETTY IMAGES. *NAME HAS BEEN CHANGED
reconstruction were satisfied with the results. and her husband enjoy hiking, bike riding and
using their teardrop camper. So, when she was
WHEN LESS IS MORE diagnosed with early stage breast cancer in 2018,
Women choose to go flat for all sorts of reasons. she settled on the treatment that’d least interrupt
Some may opt not to have reconstruction because her active life: having both breasts removed with
they wish to avoid the dread that mammograms no reconstruction. She didn’t want to sacrifice
stir up or to free themselves of body parts by the time it would take to expand the skin on her
which they feel betrayed. Four in five women chest for implants and undergo additional
with breast cancer experience symptoms of surgeries. “I wasn’t going to spend a year on that,”
post-traumatic stress disorder (PTSD) between she says. “My breasts don’t define me.” E
Op-ting in
In Australia, about
40 per cent of women
diagnosed with
breast cancer have
a mastectomy.
SOURCE: CANCER AUSTRALIA

Did you
know?
One in four
double
mastectomy
patients
choose to stay
flat after the
surgery.
SOURCE: JOURNAL OF CLINICAL
ONCOLOGY
We want
surgeons who
understand
But Colleen’s decision wasn’t honoured. opted out of reconstruction and have
that women
When she took off the bandages, she found that,
as happened to Kimberly, her surgeon had left
beautiful tattoos across their chests.
Another reason some women
who don’t
unsightly pockets of loose skin where her breasts
had been, “just in case,” he said – “even though
don’t opt for flat closure is that
cancer centres tend to coordinate want breast
I had repeatedly told him I didn’t want and
would never have reconstruction,” Colleen says.
surgical oncology and plastic surgery
consults, which makes optional reconstruction
At her follow-up, Colleen confronted him. cosmetic procedures seem like part
“I said, ‘You were supposed to make me flat,’” she of medical treatment, Catherine still care about
recalls. “His comment was, ‘You are flat when says. Women can feel as if they’ve
you’re lying down.’” Whatever that was supposed boarded a fast-moving train before how we look.
to mean, when he saw the rage on her face, “he they’ve settled on a destination – all
withered and apologised,” she says. “I’m the one while processing a cancer diagnosis.
who has to look in the mirror every day – I have It’s no wonder some feel coerced into procedures
to be happy with what I have.” Colleen had they don’t really want, Dr Attai says.
a second surgery to excise the loose skin,
sidelining her for another few months. IT’S YOUR CHOICE
That’s what Valerie Norris, 58, a filmmaker,
MORE TRAINING REQUIRED experienced. She told her plastic surgeon she
Putting aside the obvious ethical lapse, the wanted to go flat, but he insisted on detailing
disregard for patient preferences on this front all he could do to remake her breasts after her
may be rooted in the common belief that breast mastectomy. Wary but overwhelmed, “I left
cancer patients who don’t get reconstruction are his office scheduled for a procedure he thought
less satisfied with their outcomes. And some I should have,” she says. Valerie got a DIEP
research does bear this out. Lack of experience (deep inferior epigastric perforator) flap, which
with making a woman flat may also explain the involves taking a portion of skin and fat from
drive to reconstruct – flat closure isn’t part of the lower abdomen to create new breasts.
many surgeons’ training. “In surgical oncology, From the start, she felt weighed down by the
some trainees may never see a mastectomy transplanted flesh and unhappy with her larger
without reconstruction,” says Dr Attai. breast size, and she faced more operations to
Advocates for flat closure believe that a complete the process. When she told her
surgeon with aesthetic training, such as in how surgeon she wanted to remove the reconstructed
to reduce the appearance of scars, should be breasts, he huffed out of the room.
part of the process. “We want surgeons who But she finally got her wish. At a follow-up visit,
understand that women who don’t want breast he told her he was sorry if she’d felt pressured.
reconstruction still care about how we look,” says “He explained that, when a breast cancer patient
Kimberly. “We need their services.” Her website, comes to him, it’s important for him to make
notputtingonashirt.org, features a gallery of them beautiful and whole again,” says Valerie.
photos to educate both women facing breast “Maybe some women need breasts for that. But,
cancer surgery and surgeons. While some show for me to feel whole, I needed him to take
patients whose botched surgeries serve as everything away. He told me, ‘You know, I need to
cautionary tales, others are of women who listen more. I need to offer that as an option.’”

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Capital gain
An escape to the city? Yes, that’s right. These state capitals are
brimming with serene moments, adventure and outdoor fun.
BY UTE JUNKER
CITY ADVENTURES
W ith the weather warming up, you’re

probably itching for a sunny break
somewhere. Perhaps you’ll do the same old thing and head
back to that sleepy beach town, quaint village or island
resort. But, have you ever thought of a city holiday? Our
biggest cities are home to plenty of outdoor activities
that’ll lift you out of your rut, exhilarate your senses and
give you the reset you crave. Whether it’s hopping on a Take in the ion-rich ocean
relaxing kayak tour, ziplining across incredible treetops breezes and stunning views at
or simply looking for a space to zone out amid spectacular a yoga class at Freshwater
natural surroundings, these spots have something for Beach, a short drive north
every mood. Best part? There’s hardly any travel time! E from the Sydney CBD.

CITY ADVENTURES
Sydney: Go with the flow

In and out. In and out. In most yoga classes, the But don’t just confine your adventuring to the
rhythm you’re following is that of your own land. Kayaking on the harbour waters offers a very
breath as it rises and falls. When you take a class different perspective of the city. Sydney By Kayak
with Yoga By The Sea (yogabythesea.com.au) – (sydneybykayak.com.au) provides guided morning
available at Bondi, Bronte, Manly and Freshwater tours that include the thrill of paddling under the
– you’re tuned into a much more ancient rhythm. Sydney Harbour Bridge, plus a chance to explore
As you move through your asanas, the soft tidal quiet coves and bays. Or, learn to surf with Let’s
murmur of water on sand washing in and out Go Surfing at Bondi (letsgosurfing.com.au), which
provides the most soothing soundtrack of all. offers one-off classes, as well as six-week courses,
Sydneysiders love their beaches on a hot day, so you can surrender to the
but there are plenty of other ways to get active on rush that comes from
the coast. Start by lacing up your walking shoes. catching a wave.
Saunter along the six-kilometre Bondi to Coogee When is a maze not a And then there's...
coastal walk – Sydney’s most famous seaside maze? When it’s high in the Snorkelling. Plunge into
stroll – or, for something much more challenging, tree canopy. At Treetops the serenity of the
try the Spit Bridge to Manly walk on the North Adventure (treetops underwater world at one
Shore. This 10-kilometre trail takes you past adventure.com.au), which of the many snorkelling
fabulous beaches, through bush and over cliffs. has several locations in spots near the CBD, such
Don’t let the rough paths and steep stairs put you Sydney, you can test both as Clovelly Beach, which
off. This walk combines beach and bush like no your physical and mental has abundant marine life,
other (if you choose a quiet time, you’ll probably agility as you move through including the famous blue
encounter a basking goanna or two along the the aerial obstacles on the gropers. Just around the
way) and, after spending several hours tree ropes courses, high corner, the Gordons Bay
surrounded by the exquisite blues and greens of above the forest floor. The Underwater Nature Trail is
the harbour and the trees, you’ll notice that your ziplines deliver an extra designed especially for
breathing has slowed and your brain has stilled. dose of exhilaration. divers and snorkellers to
explore everything from
colourful fish to reefs
and kelp forests. E
As well as boosting your
mood and wellbeing,
snorkelling works your
quads, hamstrings, core,
calves and shoulders.
Plus, it burns 1200kJ
(300 cals) an hour!
PHOTOGRAPHY: HAMILTON LUND (LEFT PAGE) AND DESTINATION NSW
Swim alongside exotic marine life at the

Cabbage Tree Bay Aquatic Reserve in
Manly. Check out sydney.com/articles/
best-snorkelling-in-sydney for more great
locations. Opposite: Stretch your legs
on the iconic Bondi to Coogee coastal
walk, where beautiful beaches, rugged
cliff tops and charming cafes await.
Rise with the sun aboard a dreamy
hot-air balloon, as you take in a
365-degree view of Melbourne.
Opposite: Park your wheels outside
one of the city’s chic cafes. Don’t own
a bike? Hire one from Melbourne
By Bike (melbournebybike.com)
in Federation Square.
CITY ADVENTURES
Melbourne: Feel free as a bird

Can your life really change in six minutes? For Skydive Australia (skydive.com.au) may be
those prepared to leap into the unknown, the glorious, but if you prefer your adventures with
answer is yes. When you tackle your first skydive, less adrenaline, then there are other ways to take
the experience will be over in the time it takes to in Melbourne from a bird’s-eye view. This is one
brush your teeth, but you’ll never be quite the of the few cities in the world where you can take
same person again. Skydiving is a profoundly to the skies in a hot-air balloon, and a trip with
physical experience. Step out of that plane and Global Ballooning (globalballooning.com.au) is
a flood of new sensations comes rushing at you. definitely an escape from the everyday. Be ready
There is the shock of freefall, as you plummet for an early start. The horizon will still be glowing
down from 4500 metres in soft post-sunrise shades as your balloon
above the earth, buffeted ascends. The landscape beneath you will come to
by the air; followed by life as the sun rises higher: the lush green of the
And then there's... the sudden joy of parks and gardens, the contours of the Melbourne
Cycling. Take a spin weightlessness as the Cricket Ground and the Albert Park racetrack,
around the leafy suburbs parachute billows open the sharp silhouette of the Eureka Tower.
or go further afield with and you experience the Perhaps you’re more of a swan than an eagle?
the 29-kilometre Capital extraordinary sensation Then grab a group of friends and enjoy a floating
City Trail, which follows the of being supported from picnic on the Yarra River with GoBoat (goboat.
Yarra River past the Royal above. The most lasting com.au). You don’t need a licence to drive these
Botanic Gardens before effects, however, are compact electric boats and there’s heaps to see,
winding its way along the mental – the exhilaration whichever direction you head from the
Moonee Ponds Creek and of having faced your fears Southbank departure point. You can even bring
the Docklands. Or, enjoy and overcome them. your dog. Rather leave the driving to someone
a dose of salt air on the Falling from the sky else? No problem – sign up for a skippered
18-kilometre Bayside above St Kilda Beach with experience with On A Boat (onaboat.com.au). E
Cycling Trail from St Kilda
through Port Melbourne
to Williamstown.
T
PHOTOGRAPHY

CITY ADVENTURES
Brisbane: Rise above it all

Life is all about context. Take heights, for instance. falls away, the experience can come close to
Chances are that, at some point, you have spent a form of moving meditation.
a pleasant evening sitting at a rooftop bar, sipping For a high-altitude thrill with a difference, try
a lemon lime and bitters and gazing out at a the magnificent Story Bridge Adventure Climb
panoramic vista, without the slightest qualm. (storybridgeadventureclimb.com.au). Instead of
Now imagine this. You’re standing at a lower level descending down ancient cliffs, the climb lets you
– say, on a clifftop 20 metres above the ground – admire one of our most impressive engineering
knowing you’re about to abseil down. Feeling works up close. The fear factor may be dialled
calm and talkative? No, we didn’t think so. down considerably, but it’s still a treat to see the
Stepping out of your comfort zone and city from a fresh angle as you
tackling something new can be challenging, but it walk up to the 80-metre
also gives you a lift, both on the day and beyond. summit, all the while learning
Brisbane offers lots of ways to challenge your about the city’s history. And then there's...
usual boundaries, and the experience of abseiling Alternatively, you might The river. One of the
down the Kangaroo Point Cliffs with Riverlife prefer to let loose on some city’s best playgrounds,
Adventure Centre (riverlife.com.au) is one of the trails. Stretching across 1500 the Brisbane River has
best – and also one of the most surprising. You hectares, the forests, gullies much to offer, whether
might be expecting a surge of adrenaline as you and cascades of Mt Coot-tha it’s going on a kayak
step off the cliff, but what may shock you is the and the adjoining D’Aguilar tour with Kayak Fun
intense sense of focus. Once you’re working your National Park are laced with (kayakfun.com.au),
way down, hands moving down the rope, placing a network of trails that can be taking a stroll or cycling
your feet carefully on the rock face, you’re fully tackled on foot, on mountain along the river walk
absorbed in your task. As the rest of the world bike or even on horseback. loop, crossing at the
Goodwill Bridge to
continue on the
opposite shore.
PHOTOGRAPHY: TOURISM AND EVENTS QUEENSLAND (LEFT)
For an extra riveting experience,

take the night climb option at
Story Bridge for the sparkling
views. Opposite: Grab a paddle
and explore the Brisbane River,
where you’ll pass both natural
and engineering landmarks.

ON SA LE ✓Expert nutrition advice
NOW! ✓Latest health news
✓Practical shopping ideas
Visit healthyfood.com
food
NUTRITIOUS & DELICIOUS
Healthy eating made easy
Curry chicken
fried rice (page 119)
On the menu this month ...

110
Easy one-pan wonders
114
Weeknight classics are
120
These top veg meals are
from Jamie Oliver. given a fresh twist. great alone or as a side.

ONE-PAN WONDERS
Power of one
Who doesn’t love a quality Jamie Oliver dinner?
Especially when you can whip up one of his easy,
lip-smacking creations with just one pan.
FRAGRANT FISH STEW

PUMPKIN DUMPLINGS, COCONUT,
2. Trim the spring onions, chop the white parts
CHERRY TOMATOES & SUGAR SNAP PEAS
into 2cm lengths and add to the pan with the
SERVES 2 TOTAL TIME 25 MINUTES tomatoes, halving any larger ones. As soon as
the fish skin is golden and crispy, move the half-
Olive oil cooked fish to a board.
2 x 125g chunky white fish fillets, skin on, scaled, 3. Boil the kettle. Stir the curry paste into the pan
pin-boned, from sustainable sources for 1 minute and then squeeze in half the lime
1 lime juice and add the coconut cream and gnocchi.
4 spring onions 4. Pour in 300ml of boiling kettle water, bring
250g ripe mixed-colour cherry tomatoes back to the boil, and then sprinkle in the sugar
2 heaped teaspoons Keralan or korma curry paste snaps. Sit the fish fillets on top, skin-side up,
2 heaped teaspoons coconut cream cover the pan and cook for 4 minutes.
450g pumpkin gnocchi 5. Finely slice the green spring onion tops and
160g sugar snap peas scatter over, and then serve with lime wedges,
for squeezing over.
1. Put olive oil in a 30cm non-stick frying pan
on a medium-high heat, and then place the fish NUTRITION (per serve) 2363kJ/565cals. Protein 37.9g.
skin-side down to one side of the pan and finely Carbs 72.8g. Fat 12.2g. Sat fat 4.6g. Fibre 10.8g.
grate over the lime zest. Sugars 20.6g. Sodium 2.7g E
Of all the pea
varieties, sugar
snap peas are
considered the
most sweet
and flavourful.

CAJUN CHICKEN TRAYBAKE
SWEET ONIONS & PEPPERS,
1 tablespoon each of olive oil and red wine vinegar,
FLUFFY RICE, YOGHURT & ROCKET
season with black pepper and toss well, turning
SERVES 4 PREP TIME 7 MINUTES the chicken skin-side up. Roast for 40 minutes.
COOK TIME 1 HOUR 2. Boil the kettle. Remove tray from oven and
mash the soft garlic cloves into the tray juices,
2 red onions discarding the skins. Around the chicken, pour
3 mixed-colour peppers in the rice and 2 mugs of boiling kettle water
4 free-range chicken legs, skin on, bone in (600ml). Carefully cover with tin foil and return
1 tablespoon Cajun seasoning to oven for 20 minutes, or until the rice is fluffy
4 cloves of garlic and the chicken pulls easily away from the bone.
Olive oil 3. Season to perfection and then serve with
Red wine vinegar dollops of yoghurt, rocket, a pinch of black pepper
300g basmati rice and a drizzle of extra virgin olive oil, if you like.
4 tablespoons natural yoghurt Cook’s tip: Go vegie by replacing the chicken
60g rocket with scrubbed butternut squash or eggplant,
Extra virgin olive oil (optional) cutting it into nice big chunks and cooking it
exactly the same way as above.
1. Preheat oven to 200°C. Peel and halve onions.
Tear up peppers into big chunks, discarding the NUTRITION (per serve) 2648kJ/633cals. Protein 34.6g.
seeds and stalks. Place it all in a 25cm x 35cm Carbs 77.6g. Fat 22.5g. Sat fat 5.9g. Fibre 5.8g.
roasting tray with the chicken, Cajun seasoning Sugars 12.4g. Sodium 0.5g
and whole unpeeled garlic cloves. Drizzle with
ONE-PAN WONDERS
SWEET POTATO CHILLI

BLACK BEANS, CHIPOTLE,
CUMIN, CORIANDER & FETA
SERVES 12 PREP TIME 12 MINUTES
COOK TIME 2 HOURS
6 sweet potatoes (250g each)

Olive oil
1 teaspoon cumin seeds
1 x 95g jar of chipotle chilli paste
500g fresh or frozen chopped mixed
onion, carrot and celery
½ bunch of coriander
3 x 400g tins of black beans
3 x 400g tins of plum tomatoes
60g feta cheese
1. Preheat oven to 180°C. Put a large,

deep casserole pan on a medium-
high heat. Peel the sweet potatoes,
placing them in the pan as you go.
Add 1 tablespoon of olive oil and fry
for 5 minutes, turning occasionally,
until starting to get golden. Push to
one side, add the cumin, let it sizzle,
and then spoon in the jar of chipotle
chilli paste and add 2 chipotle jars’
worth of water.
2. Tip in the chopped mixed veg,
finely chop and add the coriander
stalks, reserving the leaves, then
bake for 1 hour.
3. Remove from the oven and add
the beans, juice and all, then the
tomatoes, scrunching them in
through clean hands, along with
1 tomato tin’s worth of water. Stir
well, then roast for another hour, or
until the sweet potatoes are tender.
4. Season to perfection and then,
if enjoying straight away, crumble
over the feta and tear over the
coriander leaves, to serve.
Cook’s tip: You can batch up extra
portions to stash in the fridge or
freezer for future meals.
ONE by Jamie Oliver is
published by Penguin Michael NUTRITION (per serve) 958kJ/229 cals.
Joseph ($55) © Jamie Oliver Protein 8.8g. Carbs 38.8g. Fat 3.4g. Sat fat
Enterprises Limited (2022 1g. Fibre 12g. Sugars 13g. Sodium 0.6g
ONE). Photography: © David
Loftus, 2022; © Richard
Clatworthy, 2022

MEALS WITH A TWIST
Surprise
ending
Want an interesting meal on your plate in less than
40 minutes? These weeknight classics are given a fresh
twist by foodie and entrepreneur Leah Itsines.
CRISPY FISH TACOS 1. To make the salsa, stir the sweet chilli sauce
and lime juice together in a bowl. Add remaining
WITH SWEET CHILLI ingredients and toss to coat. Season with salt and
AVOCADO SALSA freshly ground black pepper. Set aside.
2. Cut the fish into thick strips and set aside.
SERVES 4 HANDS-ON TIME 15 MINUTES
3. Combine rice flour, turmeric, onion powder,
COOK TIME 15 MINUTES
white pepper and a little salt in a large bowl.
4. Pour enough peanut oil into a large frying pan
600g firm white skinless fish fillets, such as snapper to come about 1cm up the side of the pan and
½ cup rice flour place the pan over medium-high heat.
1 teaspoon ground turmeric 5. Whisk the egg whites in a medium bowl until
2 teaspoons onion powder foamy. Add half of the fish and toss to coat, and
Ground white pepper, to taste then dredge the fish pieces in rice flour mixture.
Peanut oil, for frying Cook fish for a few minutes until crisp and
2 egg whites cooked through. Drain on a paper towel.
8–10 butter lettuce leaves Repeat with the remaining fish.
8–10 mini tortillas 6. Lay a lettuce leaf on each tortilla and top with
the crispy fish and the salsa. Serve immediately.
Sweet chilli avocado salsa Tips Use gluten-free tortillas for a gluten-free
1½ tablespoons sweet chilli sauce version. You can also replace the fish with firm
2 tablespoons lime juice tofu for a vegetarian meal.
1 large avocado, diced
1 Lebanese cucumber, quartered lengthways, sliced NUTRITION (per serve) 2535kJ/606cals. Protein 43.3g.
2 spring onions, chopped Carbs 50.7g. Sat fat 5.5g. Fibre 7.3g. Sodium 633mg E
1 handful coriander, chopped
GREEK FASOLAKIA
WITH CHICKEN
Recipe page 118
MEALS WITH A TWIST
Yipp-E!
Prawns provide
22 times the heart-
healthy vitamin E
levels of chicken
or beef.
HARISSA PRAWN
NOODLES
Recipe page 118

MEALS WITH A TWIST
GREEK FASOLAKIA HARISSA PRAWN NOODLES

WITH CHICKEN
SERVES 4 HANDS-ON TIME 15 MINUTES COOK TIME 15 MINUTES
200g rice vermicelli or bean thread noodles
4 boneless, skinless chicken thighs ¾ cup coconut milk
Olive oil, for cooking ¼ cup vegetable stock
1 brown onion, finely diced ¼ cup tamari or reduced-salt soy sauce
2 garlic cloves, crushed 1 tablespoon brown sugar
1 small red chilli, thinly sliced 2 tablespoons finely grated ginger
4 large potatoes, peeled and quartered 1½ tablespoons harissa paste
500g string beans, topped and tailed 6 garlic cloves, crushed
¼ cup flat-leaf parsley, finely chopped, plus 24 raw prawns, peeled and deveined, tails on
extra parsley leaves, to serve 2 tablespoons peanut oil
2 cups chicken stock 1 bunch Chinese broccoli, cut into bite-sized pieces
400g tin crushed tomatoes 1 bunch broccolini, cut into bite-sized pieces
2 tablespoons tomato paste (concentrated purée) 1 carrot, peeled and julienned
50g crumbled feta cheese, to serve 4 spring onions, chopped
150g snow peas, halved
1. Remove the excess fat from the chicken thighs. 1 bunch Thai basil, leaves picked
2. Heat a splash of olive oil in a large, deep 1 bunch coriander, leaves chopped
saucepan over medium heat and cook the onion, 2 tablespoons lime juice, plus lime wedges, to serve
garlic and chilli for 3–4 minutes or until softened.
3. Add the chicken thighs and season with salt 1. Prepare the noodles according to packet
and freshly ground black pepper. Lightly brown instructions.
for 2–3 minutes. Add the potato, beans and 2. Add the coconut milk, stock, tamari and sugar
parsley and season again, then cook for another to a small bowl and mix to combine. Set aside.
2–3 minutes or until the vegies begin to soften. 3. Combine the ginger, harissa and garlic in a
4. Stir in the stock, crushed tomatoes and tomato bowl. Pat the prawns dry with a paper towel and
paste. Cover and simmer for 20 minutes or until add them to the bowl and stir well to coat.
the chicken is cooked through. 4. Heat the peanut oil in a large frying pan or
5. Serve the chicken and vegetables topped with wok over high heat. Cook the prawns for a few
crumbled feta cheese and extra parsley. minutes or until almost cooked through. Remove
Tip You can also serve this with some basmati the prawns from the pan and set aside.
rice or toasted bread and a fresh green salad. 5. Add ¼ cup water to the harissa mixture
remaining in the pan and stir to loosen any
NUTRITION (per serve) 2041kJ/488cals. Protein 39.9g. residue. Add the Chinese broccoli, broccolini,
Carbs 46.4g. Sat fat 4.5g. Fibre 10.2g. Sodium 868mg carrot and half of the chopped spring onion. Cook
for a few minutes before adding the coconut
milk mixture. Boil the sauce for 1 minute, then
return the prawns to the pan and add the noodles,
snow peas, remaining spring onion, Thai basil,
coriander and lime juice. Gently toss to combine.
6. Season with a little salt and then serve with
the lime wedges.
Tips For something a little different, you can
marinate the prawns, thread them onto skewers
Edited extract from and cook them on the barbecue. For a vegan
Good Food Made version, substitute firm tofu for the prawns.
Simple by Leah Itsines
(Murdoch Books, NUTRITION (per serve) 2424kJ/580cals. Protein 35.1g.
$36.99). Photography Carbs 63.3g. Sat fat 7.8g. Fibre 8.2g. Sodium 1220mg
by Ben Dearnley.
CURRY CHICKEN
FRIED RICE
3 teaspoons curry powder

2 tablespoons tamari or reduced-salt soy sauce
2 teaspoons fish sauce
2 teaspoons sesame oil
500g quick-cook long-grain rice (see tip below)
2 tablespoons peanut oil
3 eggs
500g boneless, skinless chicken thighs, sliced
1 bunch broccolini, chopped
1 carrot, peeled, halved and thinly sliced
½ cup frozen baby peas
1 tablespoon finely grated ginger
3 garlic cloves, crushed
150g snow peas, halved
3 spring onions, chopped
1 handful coriander leaves
1. Combine the curry powder, tamari, fish sauce

and sesame oil in a small bowl. Set aside.
2. Gently massage the packets of rice to break
up the rice inside.
3. Heat 1 teaspoon of the peanut oil in a wok or
large frying pan over high heat. Whisk the eggs
with 1½ tablespoons water and season with salt
and freshly ground black pepper. Cook, stirring to
scramble, for 1–2 minutes. Spoon the egg into
a bowl and set aside.
4. Add the remaining peanut oil to the pan.
Season the chicken with salt and pepper, then
stir-fry for 5 minutes. Add the broccolini, carrot,
peas, ginger and garlic and cook, stirring, for
2–3 minutes or until the chicken is cooked.
5. Stir in the rice and cook for 2 minutes. Add the
curry mixture, stir well and cook for a few more
minutes. Stir in the snow peas, spring onion and
egg and cook for 1 minute. Serve the rice topped
with the coriander.
Tips You could use 3½ cups of cold leftover
cooked rice instead of the quick-cook rice. And
prawns or firm tofu could be substitutes for
the chicken – cook them in the same way as the
chicken, but remove them from the pan while
you make the rest of the dish and add them
with the egg at the end.
NUTRITION (per serve) 2251kJ/539cals. Protein 35.9g.

Carbs 39.1g. Sat fat 5.9g. Fibre 8.1g. Sodium 792mg

Competitive veg
Take advantage of these amazing vegie dishes that are both
delicious on their own or served as an accompaniment to fish.
VEGIE WINNERS
SMOKY WHOLE EGGPLANTS

WITH CRISPY CHICKPEAS,
OLIVES AND TAHINI
SERVES 4 HANDS-ON TIME 10 MINUTES GARLICKY WHIPPED TAHINI
COOK TIME 25 MINUTES MAKES 1¼ CUPS
½ cup hulled tahini
5 eggplants Juice of 1 lemon
2 tablespoons extra virgin olive oil 2 cloves garlic, finely crushed
2 tablespoons chilli oil Sea salt flakes and ground black pepper
Juice of 1 lemon
2 tablespoons pomegranate molasses 1. Place all ingredients in a blender with ⅔ cup
water and blend into a smooth paste. Adjust
To serve the water and lemon juice until you have a silky
⅔ cup garlicky whipped tahini (see recipe right) consistency. Transfer to an airtight container or
2 tablespoons za’atar jar and store in the fridge for up to one week.
⅓ cup pitted kalamata olives, roughly chopped Tip This sauce thickens when stored overnight,
1 cup crispy roast chickpeas (see recipe right) so to thin it out again, add lemon juice, water
Handful dill sprigs, roughly chopped and seasoning as required.
Handful mint leaves, roughly chopped
CRISPY ROAST CHICKPEAS
1. Preheat a barbecue to high and cook the MAKES 2 CUPS
eggplants whole for 15 minutes, turning 2 x 400g cans chickpeas, rinsed, drained and
throughout, until the skins are charred and the dried overnight (see note below)
eggplants are soft. Alternatively, working in 2 tablespoons olive oil
batches, place the whole eggplants over an open 1 teaspoon ground cumin
gas cooker flame and cook for 10 minutes, turning 1 teaspoon sweet smoked paprika
throughout, until soft. You can also bake them
by placing them directly onto oven racks and 1. Preheat oven to 210°C and line a baking tray
cooking at 230°C for 20–25 minutes until soft with baking paper. Toss the dried chickpeas with
(though you won’t get the same smoky flavour). the olive oil, spices and a little salt and pepper
2. Place the cooked eggplants on a wire rack set until well coated. Scatter over the baking tray
over a plate or tray and allow them to drain and and roast for 25–30 minutes until crisp. Set aside
cool for a few minutes, and then carefully peel to cool and then store in an airtight container at
off the burnt skin, leaving the eggplants whole room temperature for up to two weeks.
and the tops intact, if possible. Carefully transfer Note Ensure that the chickpeas have been dried
them to a serving platter, season with salt and very well in the fridge overnight, uncovered, on
pepper and then drizzle with the olive oil, chilli a paper towel.
oil, lemon juice and pomegranate molasses.
3. To serve, spoon the garlicky whipped tahini NUTRITION (per serve) 2535kJ/606cals. Protein 15.9g.
over eggplants and sprinkle with the za’atar. Top Carbs 35.1g. Sat fat 5.3g. Fibre 22.6g. Sodium 493mg
with olives, crispy roast chickpeas and herbs.

GRILLED ASPARAGUS AND
1. Preheat a chargrill pan or large frying pan
BUTTER BEAN SALAD WITH over a medium-high heat.
CAPERS, CHILLI AND LEMON 2. If the asparagus are thick, gently peel them
and cut in half lengthways. If they’re thin, you can
SERVES 4 HANDS-ON TIME 5 MINUTES skip this step. Toss the asparagus with the olive
COOK TIME 2 MINUTES oil and season with some salt and pepper. Grill
for about 2 minutes, turning them throughout
2 bunches asparagus, trimmed until lightly charred.
1 tablespoon olive oil 3. To assemble, place the asparagus in a bowl
1 x 400g can butter beans, rinsed with the butter beans, capers, spring onion and
and drained herbs. Dress with the sherry vinegar, extra virgin
2 tablespoons capers, drained olive oil and Calabrian chilli. Season with a little
2 spring onions, finely sliced more salt, then gently toss and serve on a platter
Handful dill sprigs topped with the lemon zest.
Handful flat-leaf parsley leaves, Tip If you like, you can swap the butter beans for Edited extract from
roughly chopped another legume, such as chickpeas or lentils. More Fish, More Veg
2 tablespoons sherry vinegar by Tom Walton
¼ cup extra virgin olive oil NUTRITION (per serve) 1244kJ/298cals. Protein 8.5g. (Murdoch Books,
1–2 tablespoons chilli in oil Carbs 15.9g. Sat fat 4g. Fibre 7.8g. Sodium 432mg $39.99). Photography
Finely grated zest of 1 lemon by Rob Palmer.
VEGIE WINNERS
‘FREEKEH-N’ SUPER-GREEN 1. Bring two saucepans of water to the boil. Add the
freekeh to one saucepan and cook for 15 minutes.
SALAD WITH SMOKED Drain, cool and set aside.
ALMONDS AND FETA 2. Season the second pan of boiling water well with
salt. Have ready a bowl of iced water and a large
plate or tray covered with crumpled paper towel.
Add the asparagus and snow peas to the boiling
water for 30 seconds, then use tongs or a slotted
1 cup freekeh, rinsed well spoon to transfer them to the bowl to refresh for
Iced water 1 minute. Drain well on the crumpled paper towel
2 bunches asparagus, trimmed, cut in half on an angle and set aside. Add the beans to the pan for 1 minute
20 snow peas, trimmed and repeat the same blanching and draining process.
2 handfuls green beans, trimmed 3. Combine the asparagus and freekeh in a large
2 handfuls watercress, leaves picked bowl, then add the snow peas, green beans,
½ cup smoked almonds, chopped watercress, smoked almonds and parsley. Season
Handful flat-leaf parsley leaves the salad to taste, dress with the vinegar and olive
2 tablespoons chardonnay vinegar oil and toss well to combine.
⅓ cup extra virgin olive oil 4. To serve, pile salad onto a large platter and scatter
Handful onion sprouts or alfalfa sprouts the onion sprouts over the top, if using. Top with the
100g marinated feta, to serve marinated feta, some green goddess sauce or sumac
Green goddess sauce or sumac yoghurt yoghurt, if you like, and a squeeze of lemon juice.
(see note right), to serve Note: To make the sumac yoghurt, simply combine
Lemon cheeks, to serve 1 cup Greek-style yoghurt, ½ teaspoon sumac,
1 tablespoon lemon juice and 1 crushed garlic clove.
Tips: If you cook the freekeh and vegies ahead
of time, then all that’s left to do is mix and dress.
You can also swap the freekeh for farro, quinoa,
buckwheat or even brown rice.
NUTRITION (per serve) 2769kJ/662cals. Protein 21.6g.

Carbs 52.7g. Sat fat 9.3g. Fibre 15.5g. Sodium 397mg

Profiled
Smart ideas for your healthy lifestyle...
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Pets
‘Vet, I have
Q DO I NEED TO
a question…’ BRUSH THEIR TEETH?
Yes, ideally you should brush their
teeth every day, Dr Machell says,
to keep their teeth free of dental
From walks to baths to meds, we ask two experts disease. Not only can dental disease
to respond to some common cat and dog queries. be painful, but bacteria in the mouth
BY LIZZ SCHUMER can also enter the bloodstream and
cause damage to vital organs, such
as the liver, kidneys and heart,
Dr Joslin notes. Brush their teeth at
Q DO I HAVE TO WALK Q HOW OFTEN DO
MY DOG EVERY DAY? DOGS NEED BATHS?
least a few times a week with a pet
toothbrush or finger brush and
A daily stroll is the best way to It depends on your pet’s breed, their pet-safe toothpaste. Dental chew
give your dog’s body and brain a lifestyle and whether they have any toys can help keep plaque at bay
workout, says veterinarian Dr Sarah medical conditions, explains between brushings, and most pets
Machell. Walking gets their heart veterinarian Dr Antje Joslin. If your will need professional cleanings
rate up, all that sniffing provides lots pet is fairly sedentary and their fur every now and then, too.
of mental stimulation and the time isn’t prone to matting, they may
spent together gives the two of you need a bath only a few times a year
a chance to bond. That said, if a
walk’s not on the cards, tossing
or whenever they get especially
dirty. Use only gentle, pet-safe
Q SHOULD I USE TICK/
FLEA MEDICATION
a ball around the backyard (or the cleansers, as harsh shampoos can YEAR ROUND?
living room) for an energetic game strip their skin’s protective oils and Since preventing a flea or tick
of fetch will work just as well. leave them open to infection or infestation is easier than getting rid
irritation. If your pet has skin issues, of just one, experts recommend
such as itching or flaking, talk to using a preventative treatment no
your vet about a special bathing matter what the season. A variety of
routine or medicated shampoo. topical, oral and wearable options
are available, so talk to your vet
about what’s right for your pet
based on their lifestyle and the
prevalence of pests in your area. E

Pets
Fast
fact
Q HOW CAN I TELL
IF MY PET HAS
Q ISOVERWEIGHT?
MY PET
FOOD ALLERGIES? Quite possibly. According to the 40 per cent
“Faces and feet equal food allergy,” Animal Welfare League NSW, about of Australian
explains Dr Machell. Unlike in 40 per cent of dogs and 30 per cent households
humans, food allergies in pets often of cats in Australia are overweight
show up as itchiness on the face and or obese, and carrying extra kilos is
own a dog, while
paws or frequent ear infections. But, a risk factor for health problems 27 per cent
because skin and ear irritation can from joint pain to diabetes. You have a cat.
mean lots of different things, ask should be able to see their waist SOURCE: RSPCA.ORG.AU
your vet for allergy testing and diet from the top and the side and feel
direction before changing your their ribs when you pat them with
pet’s food on your own. your fingers, Dr Machell explains. If
you can’t, talk to your vet about how
to help them shed the extra fat safely.
Q HOW DO I CHOOSE
THE RIGHT FOOD?
Q HOW DO I ADDRESS
BAD BEHAVIOUR?
When it comes to your dog’s or cat’s
diet, the experts caution against
“Punishing your animal is never the
answer,” Dr Machell says, so resist
Q WHY IS MY CAT
URINATING OUTSIDE
trendy or specialised meal plans
unless your vet prescribes one.
the urge to put your pet in time-out. THE LITTER BOX? Puppies and kittens have different
Instead, look for the root of the Cats may urinate in inappropriate nutritional needs than senior pets
problem and work to address it. places for lots of reasons, but do, and breed and lifestyle come
Make sure they get lots of physical Dr Machell says the first step is to into play, too. “Your veterinarian is
and mental exercise, are able to make sure there’s not a medical going to be the most well suited to
socialise with other animals and explanation, such as a urinary help support you in this decision,”
have a solid routine at home, infection. After ruling out health Dr Machell says. And it’s not a
Dr Joslin advises. Working with issues with your vet, look at their one-and-done conversation: Bring
a reputable trainer can help, too. environment. Cats can get shy if up your pet’s eating habits at their
their litter box is in a high-traffic regular check-up so your vet can
area, and some dislike covered boxes help tweak their diet as they age.
or certain types of litter. They could
also be reacting to upheaval at home.
Q HOW OFTEN SHOULD
A PET SEE THE VET?
Puppies and kittens will need to see
the vet frequently within their first
year for vaccinations, spaying or
neutering and routine care. Most
healthy adult pets should visit the
vet every six to 12 months for a
health examination, Dr Joslin says,
with a heartworm test and a dental
check-up. Senior pets and those
with chronic medical conditions or
who take medications should see
the vet more often.
PHOTOGRAPHY: iSTOCK
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Life lessons
Trinny
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The English TV presenter
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1 THE FIRST THING I DO WHEN I

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2 I BELIEVE IT’S ALWAYS GOOD

MANNERS TO… give somebody
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your full attention.
3 WHEN PEOPLE RECOGNISE ME,

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BEING 8 THE LIFE LESSON I’D SHARE WITH
4
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STYLE IS… wearing an outfit where with every single decade.
9
things have a flow and don’t jar.
something
5
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I’M HAPPIEST… when in the car with
I ALWAYS SAY THAT… it might be
importance daughter Lyla, 18, playing loud music.
of in my 30s.
10
time to rethink your routine. Many
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6
warm mini baguettes with butter and jam.
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TRACTION

OCTOBER 2022 PREVENTION 7

Managing Director Arek Widawski

970, Level 8, 205 Paciﬁc Highway, St Leonards, St Leonards, NSW 1590.

Jonathan Wright President of

That quick health

meal plan and some fantastic goodies. Why

ANDREA DUVALL ³ Turn to page 51 to find out more.

OCTOBER 2022 PREVENTION 9

TAKING CARE OF BUSINESS

WRITE IN FOR YOUR CHANCE TO WIN... MOST POPULAR

and machine washable. Using recycled fabrics TOP TWEET

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UNDER YOUR NOSE

your career, relationships and life

light exposure. How? Scientists think that

OCTOBER 2022 PREVENTION 13

the lungs can be difficult and invasive to who want to quit

OCTOBER 2022 PREVENTION 15

drinking water, consumer products regulation, according to a US study. During your

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OCTOBER 2022 PREVENTION 19

Restaurant quality pizza at home

Vegan, 72 hour leavening, hand stretched, restaurant quality pizza at home.

carotenoids that are good for your eyes. But, whatever

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suggests that delaying breakfast to 10am, different taste bud

BE CAUTIOUS ABOUT THESE INGREDIENTS

A type of soluble ﬁbre MALTITOL ISOLATE

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“M ost people who come

needed for nerve signalling.” EPA and DHA are found

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Visit us online for easy exercises, healthy recipes

FITNESS NUTRITION MINDFULNESS

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keep has confirmed

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Tune out the chaos of your day, or induce sleep

PHOTOGRAPHY: RAYMOND HOM

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OCTOBER 2022 PREVENTION 31

M obility and ﬂexibility are both essential

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Salicylic Acid 15mg/g

MILD MODERATE HYPER

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