Women's Health Australia 2018-03

EASY
LOSE WELLNESS
MEALS
THE GUILT-FREE PIZZA
POWER BOWLS
LAST
NO-STRESS LUNCHES
Better
Skin
5 KILOS
BURN FAT FASTER
From
Within
p62
CRUSH CRAVINGS SCULPT

YOUR BEST
MASTER YOUR MINDSET
(Tiny Tweaks, Big Results)
Sleep Tight
Every Night
STOMACH
FITNESS MEGA-STAR
EMILY SKYE’S
like
p90
NO-GYM WORKOUT
a boss
THE SECRETS OF GAME
CHANGING WOMEN
DREAM IT. DO IT.

YOUR FITTEST, HEALTHIEST BODY EVER!
MAGZ_WH_0318
MARCH 2018
DISCUSS
15
The latest health and wellbeing news
BEST BODY
27 Ready to upcycle?
Spin your way into those skinny jeans
with this 2500kJ per hour workout
30 Lock down your gains
No weights, no kit and a rig so hot
it’s criminal. All in just 15 minutes!
32 Your new vital statistics
Knowing these six numbers will
determine your health and wellbeing
36 You can do this: AFL
Daily sweat sessions that start with a
four-hour run. Women’s AFL anyone?
104
LIFE ETC
NUTRITIONAL
POWER PAIRS
43 First comes love
The magic ingredients that make
your first love seem oh-so sweet
98 Kick the last 5 kilos
46 Speed reads Jumpstart your motivation (and burn
Six top 2018 health titles that will stubborn kilos) with our expert plan
feed your body and your mind
104 Magical power of food pairs
48 Zen your space The secret to boosting nutritional gains
Design tricks that transform your home
(or office!) into an oasis of instant calm
110 Women of the winters
Three of Australia’s most impressive
53 The F word sportswomen going for Olympic gold
Could failure be your new best friend?
116 Game changers
Turn your passion into your payroll
BEAUTY & STYLE

57 Break a nail (rut) FOOD HUB
Cute-icle inspo on how to get the most
from your next trip to the talon salon
125 Find your balance
Delicious wholefood recipes direct
60 Gym to bar braids from the Bondi Harvest boys. Yum!
The hottest hairstyle that lasts all day
62 Pretty little pills
Could our quest for healthier skin be
134 Feed your (lunch) soul
Stress-free, Ayurvedic meals that will
nourish your body, mind and dosha
125
HEALTHY
answered in pill form? WH investigates
138 Jar stars PIZZA!
68 Like a boss Transform your work lunches and say
The latest athleisure that even your goodbye to curry-stained Tupperware
boss would approve of… promise
143 Nutritional yeast
Boost your B-vits with the vegan-
FEATURES friendly answer to Parmesan cheese
78 The world according to Emily

$32 million dollars hasn’t changed this
down-to-earth Gold Coast fitfluencer
REGULARS
7 10 142
84 Dream it… do it! Ed’s Ask us The
There’s a 2018 fitness challenge with note anything winners’
your name on it. What will you choose? list
8 122
90 Night night The WH Subscribe 146
Ninety per cent of women don’t sleep team to WH Our kinda
through the night. Be the exception! girl..
4 womenshealth.com.au MARCH 2018

2018
Mar
68
YOUR NEW FASHION GOALS
84
ST YLING: CHARLOT TE STOKES . HAIR: KEVIN MURPHY. MAKE-UP: K ATIE ANGUS
ON THE
COVER
PHOTOGR APHY: GET T Y IMAGES; MICHAEL NAUMOFF; ROB PALMER
WATER-BABE
WORKOUTS
EASY
98 LOSE WELLNESS
MEALS 125
THE GUILT-FREE PIZZA
POWER BOWLS
LAST
NO-STRESS LUNCHES
Better
Skin 62
5 KILOS
BURN FAT FASTER
From
Within
p62

YOUR BEST
MASTER YOUR MINDSET
90
Sleep Tight STOMACH

83
Every Night FITNESS MEGA-STAR
EMILY SKYE’S
like
p90
NO-GYM WORKOUT
116 a boss
THE SECRETS OF GAME
CHANGING WOMEN
84
DREAM IT. DO IT.
5
My skincare
needs change,
but my brand
never does
FOR EVERY ME
Where beautiful skin begins.

ED’S NOTE
WHAT’S ON MY MIND
EMILY’ S
INSTA BABY
Y
Skye found
A N out she was
AC E G OA L
pregnant just
before our
shoot. Of ficially
announced it
LIFE
on Insta. Then
openly shared
every step of
h e r j o u r n e y. . .
Celebrating the big

summer of tennis in
Brisbane. Go Kyrgios!
This issue, we couldn’t be happier to have I’m gonna do it. The first step to achieving
one of the world’s biggest fitfluencers any goal is believing you can do it. And
(Gold Coast babe Emily Skye) on our I 1000% believe I can do anything I set 2
cover. And if you’re wondering why she’s my mind to.” And it’s exactly this kind of
pretty much radiating with joy in this self-belief (and a burning desire to help
shot, there’s an extremely good reason. other women feel stronger, healthier and
As Skye revealed for the very first time happier) that’s been the secret to Skye’s
in her exclusive chat with us, at the time success. So much so, she’s now one of
this photo was taken (by our sister mag the most successful Aussie business 3
Women’s Health US) she was secretly six women in the world, making her debut on
weeks pregnant with her daughter, Mia. the Fin Review’s 2017 Young Rich List at
As she told our features editor Alex No.83 (worth a cool $32 million), with a
Davies: “Declan and I only found out a devoted community of 13 million followers
few days before the shoot. I was feeling and counting. So there’s no doubt Skye
so sick but I was so incredibly excited.” knows a thing or two about creating the
4
What we love even more? The fact life you want. Which is exactly the reason
that, as you’ll read from page 78, she’s we chose her for the cover of our annual
always been 100 per cent real. Over the success/career/back-to-work special.
next seven months, Skye was one of the Want to make your own dreams come
first major stars in the fitness world to so true this year? You’ll find all the motivation
openly share her pregnancy journey (and you need on these pages. Discover 5
how her body was changing) on social your passion and achieve any goal (no
media. And celebrate every single one of matter how big) with secrets from game
them. As she very wisely said when we sat changing women (p116). Eat well at work
down: “I just think it’s so amazing what my with the new jar stars (p138). Smash any
body’s done. It blows me away that we fitness challenge you set your mind to with
can actually grow a person from nothing Dream It, Do It (p84). And refresh your
and support that life. That respect and work wardrobe with athleisure so luxe
love for my body now – it’s just amazing”. you could practically wear it to the office 1 Flashback to Skye
at 23 weeks. 2 With
And now that the new light of Skye’s life (p68). Until next month, enjoy the issue!
partner Declan at 29
INSET PHOTOS: @EMILYSK YEFIT
(Mia Elise Redmond, born on December weeks. 3 Skye looking

18 last year) is here, she’s been equally stunning at 38 weeks
open and honest about the fact she’s and 4 days, the week
not putting any pressure on herself to hit Team WH chatted to her.
4 Introducing Mia to the
the gym, or bounce back from a physical world on December 19.
perspective. As she wrote on Instagram on Jacqui Mooney Editor
5 Skye last month, at
January 21: “I have a long way to go, but @JacquiMooney jacqmooney 23 days post-partum.
MARCH 2018 womenshealth.com.au 7

THE TEAM LOSE
THE
LAST
EASY
WELLNESS
MEALS
GUILT-FREE PIZZA
POWER BOWLS
NO-STRESS LUNCHES
Better
Skin
WE MAKE IT HAPPEN 5 KILOS From

Within
p62
BURN FAT FASTER

YOUR BEST
MASTER YOUR MINDSET
Sleep Tight
Every Night
STOMACH
FITNESS MEGA-STAR
EMILY SKYE’S
like
p90
NO-GYM WORKOUT
a boss
THE SECRETS OF GAME
CHANGING WOMEN
DREAM IT. DO IT.

Jacqui Mooney
Editor ON THE COVER
Lizza Gebilagin Deputy Editor Cover star Emily Skye
Adam Williams Creative Director Photography Juan Algarin
Lisa Balemi-Hughes Art Director Styling Jacqueline Azria
Alex Davies Features Editor Hair Aaron Light/Honest
Angela Kim
Beauty/The Wall Group
Sally Hunwick Contributing Beauty Editor Make-up Mai Quynh/
Executive Director,
Lucy Bode Features Writer/ Business Development GLOBAL EDITIONS/
EDITORS-IN-CHIEF Lancôme Monsieur Big
Digital Content Editor and Global Licensing
Mascara/Starworks Artists
Clare Baxter Contributing Junior Writer Tara Swansen BRAZIL
Director, Global Camila Borowsky
Manicure Emi Kudo/Dior
Charlotte Dalziel Digital Content Marketing Vernis/Opus Beauty
Manager – Health Group CHINA
Erica Mazzucato Chen Ming
Lauren Williamson Digital Content Editor Global Development and
GERMANY
57
Marketing Coordinator
Alex Dalrymple Multimedia Content Producer Markus Stenglein
Laura Ongaro
Editorial Director GHANA
Kate Fraser Head of Pictures – Fashion & Health Godfred Akoto Boafo
Sascha Christopherson Group Picture Editor Samantha Quisgard
Senior Associate Editor GREECE
Angeliki Gourni
Natalie Talevski Editorial Coordinator Natanya Spies
International JAPAN
(02) 9394 2247 Kiriko Kagayema
Editorial and Content
Hannah Hempenstall, Coordinator LATIN AMERICA
(Chile, Colombia, Costa Rica,
Chrystal Glassman, Daniel Moore Dominican Republic,
Content Management Team El Salvador, Guatemala,
Honduras, Mexico,
Nicaragua, Panama, Peru,
Puerto Rico, Venezuela)
COLOUR
Clarissa Wilson Head of Health THERAPY
Sergio Rodriguez
Sarah Harrigan Group Brand
MIDDLE EAST
Manager – Beauty & Health Danae Mercer
Kayla Chapman Brand Executive NETHERLANDS
– Fashion & Health Milou Turpijn
Harry Parsons Brand Coordinator – Fashion NIGERIA
Osagie Alonge
& Health (02) 9394 2401
POLAND
Angie Stavros Head of Brand Communications Aneta Martynów
Fran Vavallo Vic Sales Director RUSSIA
Jane McGregor Qld Sales Director Maria Troitskaya
(07) 3368 7486 SOUTH AFRICA
Danielle Weakley
Kathy Glavas Marketing Director – Health SPAIN
Mónica Martínez
Courtenay Raman Marketing Manager – Health SWEDEN
Melissa Wayne Senior Marketing Erika Kits Gölevik
Executive – Health TURKEY
Sibel Yeşilçay
UK
Kate Goggi Business Analyst – Health Claire Sanderson
Pre-Media Solutions Digital Imaging USA
John Virm Production Controller Amy Keller Laird
Calvin Simpson Production Coordinator
Ruth Biehler
Advertising Studio Manager
WinS
Robert McIntosh
Circulation Manager
Women’s Health is published by WO M E N I N S P O RT
P R O U D LY S U P P O R T E D B Y
Gereurd Roberts
Chief Executive Officer
Jackie Frank General Manager – Fashion,
Beauty and Health
Nicole Bence Commercial Strategy
and Solutions Director
Dean Porter Operations Director
Mychelle Vanderburg Retail Sales
& Group Marketing Director
Hannah Devereux Corporate
Development Director
Pacific Magazines, Media City,
Published by Pacific Magazines Pty Ltd (ACN 097 410 896) of Media City, 8 Central Avenue, Eveleigh, NSW 2015. All content © 2018
8 Central Avenue, Eveleigh, NSW 2015 Pacific Magazines Pty Ltd, all rights reserved. Reproduction without permission is prohibited. Printed by Bluestar Web, Silverwater.
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trademark Women’s Health © Rodale Press. Women’s Health is a registered trademark and the use of this trademark is strictly prohibited.

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ASK WOMEN’S HEALTH
WE ASKED SO YOU DON’T HAVE TO
IS IT RUDE
TO PLAN YOUR
WEDDING FOR
A HOLIDAY
WEEKEND?
Real talk
time: I use
tampons
– is there a
benefit to
menstrual
cups or
‘period
undies’?
There are no particular health
benefits; it’s more a question of
comfort and convenience. Menstrual
cups are often cost-saving, since
they’re reusable. They’re made out
of rubber latex or medical-grade
silicone. Silicone cups can be a little
more rigid, so some women prefer
the flexibility of latex, but avoid
those if you have a known allergy.
“The cups come in a variety of
sizes and lengths. Some patients
buy a bunch to try out; some even
come in and ask me to check theirs
for them,” says gynaecologist Dr
Michelle Tham Metz. “I don’t
generally see higher rates of
infection or increased discomfort
with cups versus tampons.” High-
absorbency underwear like Thinx
can be used instead of a tampon,
but some women find handwashing
them before laundering a bit
inconvenient. Overall, we love the
fact women now have more options.
10
e BigQ
h
uestion
ANSWER
It depends on the holiday. For Australia

Day, the Queen’s birthday and even New
Year’s Eve, it’s perfectly acceptable. Still,
there are a few things to keep in mind.
Before booking anything, speak with the
most important people on your guest list
to find out if they already have plans. Also,
airfares and hotel rooms at these times tend
to be more expensive – so you’ll increase the
chances that some people won’t be able to
afford to attend if it’s a destination wedding.
“Typical non-destination weddings see about
10 per cent of guests RSVP ‘no’, but if you
plan a holiday celebration, that number may
climb to 20 per cent – or, for a destination
wedding, up to 50 per cent,” says Anne
Chertoff, trend expert at weddingwire.com.
If you’re asking people to dedicate a
holiday weekend to your wedding, you
should plan extra activities such as a
welcome party the night everyone is
expected. But remember this: while some
couples think they might get a discount if
they wed on a holiday weekend, that’s not
the case anymore. In fact, these occasions
are some of the most popular times to marry.
So make sure you budget for any additional
events, or ask both sets of parents if they
want to host one to help you with the cost.
Can you get an STI

after a bikini wax?
According to a University of California, San Francisco
study, people with groomed pubic hair could be four times
more likely to get a skin-based STI than those who prefer
a full bush. “Micro-tears in the skin from waxing or shaving
could make you more susceptible to infections like HPV,”
says dermatologist Dr Kavita Mariwalla. But what if you
prefer being hair-free? “Go to a salon that uses hard wax,”
Mariwalla says. “It’s better at gripping hair, so it reduces
the risk of tearing.” As for shaving? “Designate a specific
bikini razor and replace the blade monthly.” Also, wait
a day before having sex to give tears a chance to heal.
MARCH 2018 womenshealth.com.au 1 1

ASK WOMEN’S HEALTH
WE ASKED SO YOU DON’T HAVE TO
KICK THOSE
FIT GOALS
I FOUND OUT
MY CO-WORKER
WITH THE SAME
JOB TITLE GETS
MORE THAN I DO.
CAN I BRING IT UP
WITH MY BOSS?
Finding this out is not easy. Mentioning
the co-worker to your boss is off-limits,
but you can (and possibly should) talk
to them about a raise. Whether you’re
annoyed or wondering whether they really
think your co-worker is worth more, these
feelings can be motivation to stand up for
yourself. Just make sure you have a plan.
Kathryn Minshew, founder and CEO of The
Muse, suggests you do some digging to
understand what you should be making.
“Research benchmarks for your current
salary, like years of experience, geographic
location and specialised skills or degrees,”
she says. “Salaries depend a lot on these
factors and could be the reason your
co-worker is getting paid more than you.”
If you do learn that your salary is lower
than what’s normal, prepare to ask for
more. Focus on your achievements and
the research you’ve done on your market
value. Knowing your worth and being
armed with data makes it easier for
your boss to green-light that increase.

ON OUR
RADAR
WHAT’S
I’M SHORT FIRING

UP THE
WELLNESS
WORLD?
ON TIME:
SO YOGA OR BIOPHILIC
PILATES? GYMS
Sick of the drab decor of your weights room?
Say hello to biophilic gyms, which bring nature
indoors. We’re talking hanging plants, turf
floors and plenty of natural light.
ANSWER REEBOK X
It depends on your goals. With
pilates, there’s always a focus VICTORIA
on core strength and stability,
so if you have back issues or play
sports that require a strong core
BECKHAM
The style queen is teaming up with Reebok
(like golf or tennis), that workout to bring out a range of fit gear by the end of
will be beneficial for you. If you’re the year. Just take our money already.
seeking increased flexibility and
relaxation, yoga tends to put
more emphasis on breathing and
connecting with the mind. Still,
some yoga instructors may also
SUSHI TACOS
Make your colleagues seriously jealous by whipping
focus heavily on core work and up one of these at lunch. It’s sushi without the faff
some pilates teachers may guide of rolling, and you can pile on the toppings. Yum.
you to focus on feeling zen.
As for the workout experience,
for pilates you’ll be on a mat or
machines, and for yoga you’ll LAUGHTER
also have some standing poses.
While they both help with your
alignment, balance and strength,
YOGA
This might be the weirdest way to make your day.
neither is at the high end of Classes involve a series of bizarre exercises
PHOTOGR APHY: STOCKSY; GET T Y IMAGES
kilojoule expenditure or cardio designed to make you belly laugh. The idea?
intensity – even hot yoga is low on
Having a chuckle boosts your oxygen intake,
the kJ-burning continuum.
endorphin levels and circulation. No joke.
Before you decide, give both
a try as each offers many benefits.
Just pay attention to how you
connect with the exercises. Enjoy! HEALTHY
HOTELS
The Westin’s new in-room video workout series
features HIIT routines hosted by Rachael Finch.
Get your sweat on before holiday buffet time! WH
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{discuss
juicy news. shareable stats. convo starters
MELTING
MOMENT
WORDS: CL ARE BA XTER . PHOTOGR APHY: STOCKSY
HOT NOT BOTHERED

Melting in the heat? It may affect more than just your
choice of clothing! Research in the European Journal of
Social Psychology found we’re less likely to help others
in warm weather. Cool down, and pay it forward, with a
hot drink. (Yep, you read that right). In a separate paper,
Sydney researchers discovered our bodies work to get
rid of heat more efficiently in response to downing hot
concoctions. Or just go for an ice-cream. Bon appetit!

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{weight loss
CLOCK
THIS
Eating more
than half of
your day’s
kilojoules
before
2pm could
leave you
leaner than
if you save
them for later.
A study also
revealed people
who ate most
of their kJ intake
within four hours of
bed had more body
fat than those who
chowed down less
at night. Who knew?
Source: The American Journal of Clinical Nutrition
3 HAPPY KIPPERS
Tea
WORDS: ALEX DAVIES . PHOTOGR APHY: GET T Y IMAGES
WHO SLEEP FOR

NINE HOURS
A NIGHT CARRY
THIS MANY CM
LESS AROUND
total
THEIR WAISTS,
She may not make a perfect
ON AVERAGE, brew, but take your colleague up
THAN PEEPS on that cuppa offer. Green tea is
WHO ONLY already believed to support weight
GET SIX HOURS. loss, but it turns out the black kind
WHY? LACK
OF ZS MAY
may help too – by increasing gut
MESS WITH bacteria associated with lean body
METABOLISM. mass and decreasing types linked
Source: University with obesity, say UCLA researchers.
of Leeds To the kitchen now with you.

{beauty ss
TARGET
ACNE!
Fact: 85 per cent of
Aussies will develop
acne during their
life. And nearly
half of those
will be women
experiencing it into
their 30s. Want to
help stop acne in
its tracks? Debbie
Dickson, educator
at DMK, suggests
integrating super
ingredients such
as vitamin A, beta
glucan, salicylic
acid, aloe vera,
vitamin B5 and
WORDS: SALLY HUNWICK . PHOTOGR APHY: FLORIAN SOMMET/ TRUNK ARCHIVE/SNAPPER MEDIA
essential fatty acids
into your skincare
70 THE PERCENTAGE OF WOMEN

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Source: Mintel

HIT SNOOZE
ON WRINKLES
A study in Aesthetic Surgery Journal
revealed that sleeping face down
can lead to something no-one wants:
sleep wrinkles. “These largely depend
on the position you sleep in and how
long you stay there,” says author Dr
Goesel Anson. The way to wrinkle-free
sleeping? Sleep on your back and
stay there. Or, invest in a silk pillow,
which will reduce friction and skin
tugging while you slumber. Try Slip
Silk Pillowcase, Queen size, $85.
routine. “Also,
exfoliate once
to twice a week at
home to keep dead
cells from building
up or blocking
the excretory
ducts,” she advises.
“This will help
prevent congestion
and blockages.”
Try DMK Alpha
Micro Peel, $86.
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{nutrition
MAX YOU MAG(IC)
What do ’nanas, nuts and full-fat yoghurt have HEALTH
AP-PEEL
in common? Apart from all being non-offensive
desk snacks, they’re powerhouses of the mineral
magnesium – which could help reduce your risk of
type 2 diabetes. In a new study of 42,000 people,
scientists discovered those with
the highest Mg intake had
a 15 per cent lower chance
of developing the
condition compared
with people with the
lowest intake. OMg.
Source: Harvard T.H. Chan School of Public Health
2 25
POP QUIZ!
BY THIS YEAR, FOOD GIANT NESTLÉ
HAS PLEDGED TO STOP USING EGGS
LAID BY CAGED HENS IN ITS PRODUCTS
AROUND THE WORLD. YEW!
WORDS: ALEX DAVIES . PHOTOGR APHY: GET T Y IMAGES
A B C
How many 33% 75% 90%

of us cook ANSWER: B. Yep, three-quarters of us are all about making meals last,
reveals a new Mintel survey. That’s cracking news – enjoying leftovers
so we have helps reduce wastage and could save the average family $150 a week,
according to a Rabobank report. Don’t want to get bored? “Roast
leftovers? vegies are the most versatile leftovers – use them on homemade
pizza, in frittatas and salads,” says WH Digital Content Manager
Charlotte Dalziel, who co-runs foodie Insta @thebasicbalance.

{fitness uss
Gym hack! Slow jams
Just smashed a class to beats that’d make your parents lament
“music these days”? Consider dialling it down. Turns out slow,
sedative music could speed up your recovery from a strenuous
workout, reports a study in Medicine & Science in Sports &
Exercise. Researchers looked at the impact of different types of
tunes (slow and chilled; fast and stimulative; a no-music control)
on exercisers’ heart rates and salivary cortisol levels. Cortisol
was lower and heart rate returned to resting levels more easily in
response to leisurely-paced songs. Spotify’s Peaceful Piano, it is.
BRAIN
TRAINING
That weekend run does
more than just torch
kJs – it’s also a dream
for your brain. Aussie
researchers found that
clocking up between two
and five aerobic sweat
sessions a week (in this
case, a mix of treadmill
running, stationary
cycling and walking)
seemed to slow brain-
size deterioration in study
participants. Why that’s
a winner? Deterioration
comes with candles on
your cake, so this is yet
more proof that exercise
supports healthy ageing.
Source: National Institute of Complementary
Medicine at Western Sydney University
PHOTOGR APHY: GET T Y IMAGES
Exercise-induced anaphylaxis (EIA)

AN ALLERGY TO WORKOUTS, WHERE SYMPTOMS CAN INCLUDE HIVES AND WHEEZING. THIS ISN’T YOUR
GET-OUT-OF-F45 EXCUSE THOUGH, SOZ. EIA IS ONLY THOUGHT TO AFFECT UP TO 2 PER CENT OF THE POPULATION.
Source: Current Allergy and Asthma Reports

MobilityForAll.com
W H E N W E A R E F R E E TO M OV E , A N Y T H I N G I S P O S S I B L E .
©20
© 017
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Toyota
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{health
Clear a path
to happy
That overflowing wardrobe really
is giving you grief – we’re a nation
gripped with FOTO, or a Fear Of
Throwing Out. And yet according
to an amaysim survey, more
than half of us feel guilty about
HOARD
NO MORE
unnecessary stuff lying around,
and 80 per cent would be relieved
to clear that clutter, which “can
lead to feeling more chaotic in
your home, rather than peaceful
and present-focused”, says
psychologist Dr Jessica Grisham.
So what are you waiting for?
JUST START
“Schedule a block of time and start
going through excess clothing, books
and electronics, and practice making
difficult decisions,” suggests Grisham.
Challenge yourself to donate or ditch
things you haven’t used or worn in the
past year. Byeeee, heeled sneakers.
BANK MEMORIES
Feeling sentimental? Many of us hold
onto stuff we “feel emotionally attached
to, particularly things that remind [us] of
certain people or important moments”,
explains Grisham. “Think of other ways
WORDS: ALEX DAVIES. PHOTOGR APHY: STOCKSY

to record memories, whether that involves
photos or regular journalling, rather than
holding onto too many physical objects.”
TREAT YOURSELF...
... to something non-material, like a massage
or movie after you’ve downsized that old
bookshelf, as motivation to keep going.
A DOG’S LIFE
50HOW’S YOUR THINKER? THIS

PERCENTAGE OF US SUFFER
FROM REGULAR HEADACHES.
STAY HYDRATED AND TRY
RELAXATION EXERCISES
(YOGA, BREATHING, GUIDED
MEDITATION) IN CASE IT’S
TENSION IN YOUR FACIAL
AND NECK MUSCLES THAT’S
AFFECTING YOUR NOGGIN’.
Source: Online pharmacy Amcal
Reason no.101 to get a dog –
they could protect your
ticker, according to a 12-year
study by Uppsala University.
It found canine owners are
less likely to die from heart
disease and other causes
than pet-free peeps. The
theory behind it? Dogs
help keep us active, social
and may impact our gut
bacteria in a positive way.

MobilityForAll.com
W H E N W E A R E F R E E TO M OV E , A N Y T H I N G I S P O S S I B L E .
©20
20
017
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Contact Metagenics to find a Natural Healthcare Practitioner near you.
metagenics.com.au
Best Body
H e a l t h a n d f i t n e s s i n s p o to f e e l a m a z i n g a l l ove r
PEDAL TO
THE METAL
READY TO
UPCYCLE?
Think spin is all Schwarzenegger thighs? Think again with
this full-body sesh you – and your skinny jeans – will love
By Farrah Storr
27
i
If it’s been a while since your last spin class,
chances are you were pedalling away to
Club Classics in a badly lit sweat pit, with an
instructor whose legs looked like a pillowcase
of melons. Sure, it was cool for a minute. Until
it got harder to squeeze into your fave skinnies
and you moved on to full-body workouts.
But things have changed. Given the right
technique, spinning can lead to the longer,
leaner limbs you’d expect from endurance
running, and you can activate your entire
body. The result: a workout that burns about
2500 kilojoules per hour and boosts your get-
up-and-go. (A study published in the journal
Psychotherapy and Psychosomatics found
bike riding improved energy levels by 20 per
cent and decreased fatigue by 65 per cent.)
“Riding a bike puts a lot less stress on your
joints than running,” says elite athlete physical
therapist Erik Moen. What’s more, working
the handlebars (yes, you can do push-ups on
a bike) and doing a few isolated movements
(more on these later) can be as effective at
building your core as a tough pilates session.
That’s why we asked spin pro Carli Wheatley
to give you a total-body workout while
sitting on your backside. Take it to the
gym and commandeer the nearest bike.
U P YOU R I N T E N S I TY MIX UP A PLAYLIST

PHOTOGR APHY: MUNETAK A TOKUYAMA . ILLUSTR ATIONS: LIZZ Y THOMAS
Before you saddle up, check Now choose six tracks to play on your
you bike’s resistance levels… iPod. This playlist should last 20–30 mins.
The secret is in the BPM range (beats per
LEVEL 1 LEVEL 2 LEVEL 3 minute), which will help you stay focused
Feels easy Trickier, Tougher. If and move at the right pace and intensity.
like Sunday but only as you kept on If you don’t like our sample playlist, find
morning, strenuous at this pace the BPM of any track on songbpm.com.
as though as coasting you’d be
your legs along an breathless BPM 100-110
are being Amsterdam in 30 secs. 1. Superstition, Stevie Wonder
carried by canal. And red.
the wind.
BPM 100-110
2. Stronger, Kanye West
28
Best Body f i t n e s s
GET IN THE SADDLE

Set your seat so you have a slight knee bend when your
foot is at the bottom of the stroke, then get pedalling!
TRACK 1 TRACK 2
Cycle: Level 1 Cycle: Level 1 to Level 3
Cruise this one out at level 1. This is Start pedalling at level 1 then find level
a warm-up, designed to get the blood 3 – that should be about 2–5 full turns
flowing and increase the amount of of your spin bike’s dial. Now stand up
oxygen to your muscles. Cycle fast out of the seat for 10 counts, then sit
but steady until the song ends, then… back down and return back to level 1.
Repeat 3–5 times. Feeling the burn?
HEY, HOT
WHEELS
TRACK 3 TRACK 4
Cycle: Level 2 Cycle: Level 3
Get back down in your seat and make As the music changes, stand back
sure you’re pedalling at level 2 within up. You’ll stay here for the whole
the first 10 secs of the song. Stay song, so make it one you like. It
there for the entire song, pushing doesn’t matter how slowly you
with one leg and pulling up with go, as long as you keep pushing
the other, then alternating. Nice! with your head looking forward.
BPM 115
3. Get Lucky, Daft Punk
BPM 120
4. Take California, Propellerheads
BPM 140-160
5. Flashdance (Remix),
David Guetta TRACK 5 TRACK 6
Cycle: Level 2 Cycle: Isolation time
Downhill! Sit back. You should Keeping at level 2, stand up, suck
be pretty sweaty by now, so take in your abs, keep your upper body
BPM 95-100 30 secs recovery. With some level still and count to 30. Repeat twice
6. A Thousand Years, 2 resistance, once the 30 secs is in the song. Boom! All done. Now
Christina Perri up, pedal with full acceleration for stretch your calves, quads, glutes
15 secs. Recover and repeat twice. and hamstrings for 5 mins. WH

Best Body wo r ko u t
15-minute workout
LOCK
DOWN
YOUR
GAINS
No weights. No kit. And a
body so hot, it’s criminal
When you’re stripped of everything, you work
out with what you’ve got: your body and gravity.
For Coss Marte – former jailbird and founder
of ConBody – that meant pushing his body to
the next level with jumping jacks, squats and
press-ups, all within the confines of his cell.
The result? He lost 32kg in six months. Now he’s
out, he wants to share this no-frills approach.
With zero equipment, Marte blends cardio with
bodyweight resistance to form a workout you
can do within a small room. “Standing and
sitting can become surprisingly intense when
you’re doing it 100 times, quickly,” says Marte.
Want a sculpted bod? You’ve got to do the time.
WORDS: AMELIA JEAN JONES . PHOTOGR APHY: TURE LILLEGR AVEN. ILLUSTR ATIONS: LIZZ Y THOMAS
(b)
(a)
(a)
(a)
(b)
(a)
(b)
(b)
1. Cell-block squat 2. Jail jump 3. Correctional kick 4. Stretch press-up

3¾ MINS 3¾ MINS 3¾ MINS 3¾ MINS
TARGETS: Glutes, TARGETS: Cardio, calves TARGETS: Your entire TARGETS: Shoulders,
quads and hams DO: 2 sets of 90 secs; rest transverse abdominis triceps and pecs
DO: 10 sets of 10. Rest for 20 secs between sets. DO: 2 sets of 90 secs, DO: 10 sets of 10 with
for 5 secs to shake out (a) You know the drill: feet resting for 20 secs a 5-sec rest to shake
between sets before hip-width apart, eyes up, between each set. out between sets.
continuing. Hurts, no? lower yourself into a squat. (a) Lie with your hands (a) Assume a press-up
(a) With your feet hip- (b) Now jump up and to under your sacrum to position, then slowly
width apart and hands the left, landing back in cushion your lower back. lower your chest for a
behind your head, lower your squat. Then repeat Raise your feet and legs. count of 10 secs until your
down into a deep squat. to the right. Too easy. (b) Open your legs out nose brushes the floor.
(b) Hold for 10 secs, then to the sides, then bring (b) Explosively push back
drive hips forward to stand. them together. Keep going. up. Feel punished. WH
3 0 womenshealth.com.au MARCH 2018

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fruit and
vegetable
portions
per day
Says who? The Australian
Dietary Guidelines.
They say Eating this much fruit
and veg daily reduces the risk of
heart disease, cancer and obesity.
Actually... Just seven? Pah!
A 2017 study by the Imperial
College London found having
10 servings a day reduces your
cancer risk by 13 per cent. In Japan,
they recommend 17 servings.
So… “Eat mostly vegetables
because fruit is high in sugar,”
says Marie Murphy, a nutrition
and obesity specialist. A 6:2 ratio
is a good start. “Seasonal food
also has more nutrients.” Right
now, that’s asparagus, mango,
melons, rocket and peaches. Yum!
YOUR NEW
VITAL
STATISTICS
Your weight and wellbeing are governed by six numbers.
But which are outdated and which add up to good health?
32
Best Body h e a l t h
5
25
grams
grams of
fibre per day
Says who? The Heart Foundation.
They say To keep your digestive
system in top shape and stabilise
cholesterol levels, the foundation
of salt recommends chowing down on

between 25–30g of fibre daily.
per day
Says who? The World Health
Actually... Fibre is your secret
weapon for weight loss. It helps
fill you up so you feel satisfied
Organization (WHO). after meals and also regulates
They say WHO recommends ghrelin, the hormone that tells you
adults eat less than 5g of when you’re hungry. Translation?
salt (a teaspoon) a day. Eating more fibre means you
Actually... Nutrition Australia can go longer between meals.
estimates that most of us So... Fruit, vegies, beans, legumes
consume about 10g daily. and whole grains all contain fibre.
Eek. Salt is a major cause of high But get there slowly – a sudden
blood pressure and is therefore increase can leave you bloated
indirectly to blame for many and gassy. Gradually up your intake
heart attacks and strokes annually. every few days until you hit your
So... Cutting down on the white target. Start by sneaking some
stuff begins by reading labels kidney beans or chickpeas into your
and laying off processed food, soup, or swapping white rice for
which contains heaps of salt. brown. And don’t skimp on the H2O.
14
Says who? The National Health and
Medical Research Council (NHMRC).
They say There’s no safe drinking level and all alcohol
consumption carries some risk. The NHMRC report
published in 2013 stipulated that both men and women
should drink no more than two standard drinks a day.
Actually... In terms of weight gain, researchers
at the Francis Crick Institute in London found that
boozy beverages activate brain cells that promote
units of hunger, making those post-drink munchies basically
inevitable (hello late-night kebab). So if weight loss is
alcohol your goal, it’s better to skip the sauv blanc altogether.
So... If you’re consuming, keep it low-carb and go
per week for options that pack a lower alcohol percentage.

Best Body h e a l t h
16
grams of
saturated
fat per day
Says who? The Heart Foundation.
They say Saturated fat should only
make up seven per cent of your
daily energy intake, which is 16g for
the average adult intake of 8700kJ.
30
Actually... Sat fat has been a
controversial topic. Until just a few
years ago, health experts warned
this fat – found in red meat and
full-fat dairy – would increase
your cholesterol and clog your
arteries. However, the relationship
between fat, cholesterol and heart
WORDS: JOE WARNER; ZINHLEZONKE ZIK AL AL A; AMY HOPKINS; CL ARE BA XTER . PHOTOGR APHY: GET T Y IMAGES
disease is more complicated than
previously believed. Research from
The American Journal of Clinical
Nutrition found no link between
sat fat and increased risk of heart
minutes of moderate disease. And unlike trans fats (the

worst type), you actually need some
exercise five days a week

Says who? The Australian Department of Health.
sat fat – just not a lot. Opting out
can make it harder to get important
nutrients. “Some sources are good
They say Physical activity is important regardless of whether or not for you – dairy has calcium and red
it’s linked to weight loss. The authors of an Academy of Medical Royal meat contains iron,” says Murphy.
Colleges report analysed more than 200 pieces of research on the So... Make smart choices: avoid
impact of regular physical activity. The findings? Going for your daily trans fats in processed foods
jog or hitting the gym can lower your risk of breast cancer by 25 per and pick plant-based ones,
cent, bowel cancer by 45 per cent and ticker disease by 40 per cent. which are high in heart-healthy
Actually... Professor Martin Schwellnus, director of the Sports, monounsaturated fats. So, if you
Exercise, Medicine and Lifestyle Research Institute at the University have a choice between cooking
of Pretoria, South Africa, says, “We are genetically programmed with olive oil or butter, go for olive
to be physically active every day. If we aren’t, we quickly feel oil. Also, opt for grass-fed beef – it’s
the detrimental effects on our overall health and physiology.” typically leaner than conventional
So... Do 30 minutes of moderately intense aerobic exercise five beef. And instead of worrying about
times a week and active recovery (walking or yoga) on the other every last gram, cook more at home
two. Don’t forget to include resistance training on top of that! and load up on fresh foods. WH

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AFL
The second season of AFL Women’s
is here! To get you as excited as we
are, here’s a peek at what happens
behind the scenes of a team…
By Alice Ellis
CHANGE ROOM ACCESS

Wonder what it’s like to play in the new AFLW?
GWS Giants star Emma Swanson shares five
things you wouldn’t know happen backstage
IT’S PRETTY DEMANDING OTHER T YPES OF ENTERTAINMENT AT LEAST WE DON’T HAVE

Most of us work a nine-hour day HELP GET US THROUGH, TOO TO DO OUR OWN L AUNDRY...
before heading to a training session, Distraction and entertainment Backing up training sessions day
which could run for anywhere from go with the territory of being a in day out in the Sydney humidity
PHOTOGR APHY: GET T Y IMAGES; AFL MEDIA; PHILIP LE MASURIER
two to four hours, usually four teammate. Former fellow Giant and takes it out of you … It also takes it
times a week. By the end of the now Melbourne Demon Ashleigh out on your training gear! We were
week there are a few tired bodies Guest (‘Guesty’) loves to groove. lucky enough to have the legendary
lying around the players’ lounge. One time, she decided to entertain Ady Schwegler, GWS’ property
You could always count on big Erin a few of us, to help us get through manager, taking everyone’s training
McKinnon to be napping in the our usual session on the spin bikes. uniform after a session. By the time
afternoons before a session. Being Little did she know that senior we returned the next day, they’d
both the tallest and youngest AFLW coach Leon Cameron was watching all been washed, dried and neatly
player in 2017 seemed to take its through the window of his office folded and were ready to hit the
toll on the sleepy teenager (she and gave her a score out of 10! track again. Talk about spoilt!
was just 18 years old in season one)!
P R O U D LY S U P P O R T E D B Y
Best Body # wo m e n i n s p o r t
WH
THIS RULZ TESTS
IT...
AFL FOR
The lockout crowd at
the inaugural game of AFL
Women’s was such a big win – for
ROOKIES
women in footy as well as Aussie
women in general – that Women’s
Health recognised it with our
‘Moment of the Year’ gong at the Heard of AFL 9s? It’s the
Women in Sport Awards 2017. social, safer version of
AFL . There’s no tackling,
“The inaugural competition last it’s mixed gender and
year was a phenomenal success. it’s played on a smaller
In 2017, the total amount of female field with just nine
players on each side.
participation across all levels of We formed a Women’s
Aussie Rules increased by 22 Health/Men’s Health
per cent to 463,364,” says Aasta team to have a go. We
O’Connor, an AFLW player for took a skills session led
the Western Bulldogs, as well by the AFL to learn how
as the female football talent to handpass and kick the
ball. Then we organised
operations manager at the AFL. one training session
O’Connor heads up the NAB AFL during a lunchtime ...
uh, not enough before
Women’s Academy program, a the Corporate Classic
scholarship program that generates comp that we entered, it
the best female footballers in the turns out! Our skills did
country with accelerated Australian improve dramatically
football and personal development from that first session
camps over a 12-month period. to game day, but we
weren’t the most, er,
“I love travelling the country cohesive team. In our
mentoring and guiding the next four round-robin games,
we won one and, TBH, got
generation of female players,” smashed in at least two.
she says. “I can’t wait to see how But at least we looked
the next generation of women good – thanks for kitting
[maybe you?] continues to shape us out, Canterbury! And it
and build this great game!” was super fun. Keen? You
can join an existing team,
or form one yourself and
then register it at a local
venue. See afl9s.com.au
for more info. Go team!
WE OBSESS ABOUT THE ‘WOULD YOU RATHER?’ IS

FAMOUS POST-GAME FEED A GREAT PAIN DISTRACTION
During the game’s third and fourth For me, the recovery ice bath is
quarter, the post-game meal will the worst part of being an athlete.
be on the minds of 90 per cent Ten minutes submerged in freezing
of the players. No exaggeration. water. My ankles ache and my toes
The post-game meal is a big focus go numb. It’s really unpleasant. It’s
on game day. We usually get in non-negotiable though, as we reap
Grill’d, Mad Mex or pizzas. This tends the benefits later. Top tip: distraction
to tide us over until we fly home (for works. And luckily, in our team, we
matches where we’ve travelled) and can always count on fellow player
is really vital in the recovery process, Jess ‘Dally’ Dal Pos to provide
replenishing all the energy we just some light entertainment. Dally
spent in the past two to three hours. comes equipped to most recovery
baths with a new ‘would you
rather?’ question that makes the
time submerged in 11-degree
water much more enjoyable. WH
37
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Life etc
U s e f u l s t u f f to u p g r a d e yo u r e ve r yd ay
FIRST LEAF
A MARK
COMES
LOVE
Relationship gurus reveal the valuable lessons first love can teach
By Anna Breslaw
“I often wonder what would have

happened if we met at the right time”
... “The hardest part about it is I lost
you as a friend, too” ... “I’ll never be able
to love him like I loved you, and I feel
bad about it but it’ll always be you.”
When artist Rora Blue asked a single
question – “What would you say to the
first person you fell for?” – those were
three of the more than 34,000 responses
she received. The messages became
the Insta-famous Unsent Project. But
why the lasting intensity? “It’s called
primacy,” says cognitive psychologist
Dr Jennifer Talarico. “Memories of a first
experience are more vivid than similar
events that come later.” So, how do
you live with the enduring presence
of first love? Leading experts explain...
43
Life etc re l a t i o n s h i p s
UNFINISHED
BUSINESS
Sandra*, 30
When she was 18 and studying
in the UK, Sandra met her first
boyfriend; he was British and
22. “Ever since then I’ve thought
that is how love should feel – like
ENDLESS
a force of nature greater than
LASTING
LOVE
yourself,” she recalls. When she
returned home, they kept it up
long-distance for a year. “We
planned our future together, from
the apartment we’d share to the
IMPRESSION
Alison*, 24
daughter we’d have.” Sandra was
blindsided when he broke up with She still uses her high school
her. “For weeks, I lay in bed hardly boyfriend’s nickname for her
eating or sleeping,” she says. “I passwords – seven years after they
fell into a well of self-loathing.”
The intensity of Sandra’s anguish
has a neurological basis, says Dr
ANOTHER SHOT
Lori and John*, 51 and 53
broke up. “I lost my virginity to
him,” Alison says. Beyond the fact
sex releases a surge of oxytocin
Helen Fisher, research fellow at the and dopamine, first sex partners
Kinsey Institute. Fisher analysed They dated in high school, then also play a key role in developing
the brains of people who’d been her family moved and they lost our identities, says Skeen. “She
dumped and found that when they touch – but they never forgot became a sexual being with him,
thought about their former love, each other, even though both and he was the first person to
they had a “brain explosion” in areas married other people. “I dreamt reflect that new self back to her.”
linked to cravings, addiction and of John so many times,” says Lori. Now, Alison is “happily settled in
pain. That chemical storm can lead “[He] was the epitome of who a relationship with The One” – yet
PHOTOGR APHY: GET T Y IMAGES; GALLERY STOCK /SNAPPER MEDIA . *ALL NAMES AND IDENTIF YING DETAILS HAVE BEEN CHANGED
to a sense of unfinished business. I thought a husband should be.” she still secretly hopes she might
“I’ve had passionate romances These long-lasting memories are run into her first love someday.
since then, but have never felt due to a “reminiscence bump”, says “I feel like I’ve been permanently
consumed like that,” Sandra says. Talarico; you tend to best recall the moulded by him.” Skeen’s response?
And she may never again, according life events that occurred from ages First, change your passwords,
to Michelle Skeen, author of Love 15 to 30, perhaps because those which keep those memories alive.
Me, Don’t Leave Me. “When we’re years contain the bulk of our first A Kansas State University study of
younger, we’re more emotional and experiences. When Lori’s marriage 7000 couples showed the more
haven’t been burned yet.” But what broke up, she tracked John down accepting people were of their
haunts Sandra, says Skeen, “is not and found out he was also divorced. partners being in touch with former
the loss, but the memory of her Eighteen months later, they got flames, the more harmful it was to
hurt, younger self. I would have her engaged. “I felt compelled to find their relationship – partly because
write a letter to [herself], saying, the love I knew before,” says Lori. it can create a slippery slope of
‘You were 18. You didn’t have all the Dr Nancy Kalish, author of temptation during difficult times.
answers, so don’t beat yourself up’.” Lost & Found Lovers, says two The other problem? It’s way
circumstances can improve your too easy to embellish the past.
odds of success the second time “Remembering something isn’t
around: having met at age 22 or like replaying a video,” explains
1149
younger, and breaking up because Talarico. The basic elements
of situational factors, like a move. stay the same, but you put them
Kalish’s 20 years of research show together differently each time. So,
three-quarters of reuniting couples for instance, a trip you shared that
will stay together long-term if had moments of conflict can seem,
both parties are single when they in gauzy retrospect, like one long
The number of studies scientists reconnect. “Many people say their romantic high. Makes sense! WH
read to suss what helps couples last. ‘lost love’ became the ‘standard
One factor? Thinking like a team.
Source: Journal of Family
for the rest,’” she says. “It’s not
Theory & Review just nostalgia, it’s real love.”

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Life etc we l l n e s s
SPEED READS
Need new lunch-hour material? We’ve rounded up the most useful takeaways
from top new health titles, so you can fast-track your way to ultimate wellness
By Lucy Bode
FITNESS MOTIVATION SEX MINDFULNESS RELATIONSHIPS HEALTH

Summer Fit All You Do You: F*cked: Being Buddhism Open Wide Immune: How
Year Round How to be Who Sexually For The by Melissa Your Body
by Sally You Are and Use Explorative and Unbelievably Ambrosini Defends and
Fitzgibbons What You’ve Self-Confident Busy Want to Protects You
If anyone knows Got to Get What in a World by Meshel experience by Catherine
how to keep on You Want That’s Screwed Laurie mind-blowing, Carver
top of the health by Sarah Knight by Corinne These days, heart- Fact: the human
game, it’s Yup, you’d be Fisher and we’re almost expanding body is pretty
world-champ forgiven for Krystyna hardwired connections? darn incredible.
surfer Sally thinking it was Hutchinson to be busy. Of course you It houses an
Fitzgibbons. simply an From the Between work do. Ambrosini army of billions
She’s developed expression comedian demands, family explains that by of soldiers
a detailed reserved for hosts behind responsibilities taking time for championing
four-week food Insta tiles. But top-rated US and social self-reflection, the war
and fitness plan in 2018, ‘you podcast Guys commitments, you’ll set between us
(complete with do you’ is We F****d sometimes it a precedent and microscopic
heaps of yummy practically comes a funny, can feel like for all other enemies. But
recipes) that a movement. raw and you’re just relationships in how do they
will help you Knight, the refreshingly real treading water. your life. “If you know what to
take care of internationally sex-ed book Laurie’s secret don’t treat attack and what
your mind, body bestselling that will to sanity? yourself with to defend? And
and spirit no author of The resonate with Stop the love, why would why are some
matter what the Life-Changing anyone fed up consumerism. other people diseases harder
season. Her top Magic Of Not with double The comedian treat you with to fight than
tip? Start the Giving a F**k, standards in the and media love?” she others? In this
day off right. has devised a bedroom. The personality writes. Turning intriguing
The Aussie straight-talking premise? We believes in the regular dating read, science
athlete swears guide to need to squash Buddhist theory advice on its academic
by a 10min standing up the stigma that busyness head, this guide Carver answers
morning for who you are associated with is partly a result is packed full of every question
meditation and what you female desire. of our tendency practical info. about how
to keep want, need That means to “treat-seek” Think: how our internal
her centred and deserve. being upfront when we’re to learn your surveillance
and focused. The idea is that about our kinks overwhelmed. worth, unleash system works
harnessing your and fantasies, In this book, she your orgasmic and how we can
own quirks and having honest rounds up all energy and use its power to
weirdness will conversations her favourite unveil your stop sickness
boost your with our teachings, ideas inner goddess. for good. WH
confidence partners and spiritual
and, in turn, and owning beliefs to
nix insecurities. our sexuality. help us free
ourselves from
the daily grind.

ZEN
YOUR
SPACE
Create an oasis of instant
calm with trade secrets
direct from design gurus
By Maria Ricapito
As the amount of time we

spend indoors peaks (it’s at
90 per cent now!), so does
the demand for “wellness
architecture” – that’s homes
and offices designed to do
more than provide a roof
over our heads. There’s
a strong link between your
surroundings and health
– and, whether it’s where
you live or where you work,
a few surprising tweaks
to a space can transform
it into a sanctuary that
inspires focus, calm,
creativity or just plain joy. YOU WANT: COLOUR AND TEXTURE
We asked three design A MEDITATIVE, CALMING “To me, that ‘white box’ uber-
minimal look feels sterile and
SPACE WHERE YOU
experts to share their tips,
uninspiring, and not like somewhere
so you can get the most
CAN DE-STRESS
I’d like to spend my time,” says
from your environment.
Farmer, who prefers to skip the
No epic reno required! Interior designer Ariel Farmer is all-white scheme for a neutral
a pro at creating cool, tranquil palette of creams, taupes and
spaces, including meditation beiges. She uses the texture of
studios. Here are her tips for earthy materials like wood (found
establishing a soothing by a study in Interpretive Consumer
palace of your own. Research to feel “homey”) and
jute to spark visual interest.
48
Life etc h o m e smarts
ART PLANTS SCENT

A Norwegian study published in Cool science: greenery can help “Diffusers that mist the air with
the journal Clinical Rehabilitation clear the air of chemicals from fragrance are a good option to
found that views of nature increase plastics and paints, say NASA incorporate into your decor for the
feelings of meaningfulness and scientists. Even a few potted plants healing properties of essential oils,”
a connection to others and the around a room will add to an airy, Farmer explains. Several studies
environment, which may help organic aesthetic, shares Farmer. show that citrus scents like orange,
people bounce back from stress For a lush look, hang several shelves lemon and bergamot quell anxiety;
– a perfect fit for a calming space. and fill them with viney, drapey a University of Miami paper found
“We always try to include some potted varieties such as pothos, that lavender induces calmer
beautiful landscape photography philodendron and English ivy. brainwaves. Take your pick!
to give the illusion of a view, even
if there isn’t one,” says Farmer.

Life etc h o m e smarts
YOU WANT:
A WORK AREA THAT
ENCOURAGES INNOVATION
When conceptualising the
US-based HQ for Ancestry.com,
interior designer Joanna Paull
was laser-focused on, well, focus.
“We’re not tethered to a desk
anymore, thanks to technology,”
she says. “We move around doing
work in different seating and
standing configurations, alone
and with others.” She shares her
ideas for a home office or studio
that will help you get stuff done.
COLOUR
Paull picked muted jewel tones
to complement Ancestry’s desert
surroundings (they’re based in
Utah), but no matter where you live,
UK research found that exposure to
blue light can improve performance,
while a University of Munich study
found seeing green before a task
helps amp innovation. Amazing!
YOU WANT:
AN UPLIFTING SPACE THAT BOOSTS MOODS
PATTERN
Recurring patterns in indoor spaces
can minimise the body’s reaction Designer Julie Evans has been enlisted to create sunny, joy-generating
to stress caused by intensive tasks, HQs for a host of major companies. Feast your eyes on these
revealed a University of Texas team. simple tips to turn your room into a casual, upbeat oasis – fast!
COLOUR
Create a wall of art that’s meaningful
to you, repeating rectangle shapes
with different sized picture frames. The trick to designing with any bright hue? “If you inundate the space with it, it
becomes like a neutral,” says Evans. “Accent colours should be equally saturated
or they will disappear.” FYI, hot pink and aqua both work well with yellow.
FURNITURE
“When you’re in a head-down sitting
mode, be kind to your body with
ORGANISATION
Decluttering is one of the easiest ways to improve mental health. The proof?
an ergonomic desk chair,” Paull A study published in the journal Personality and Social Psychology Bulletin
found women who described their homes as cluttered were more likely to be
suggests. But for brainstorming
depressed and had higher cortisol levels – eek. (Could be time for a tidy up.) Pick
sessions or meetings, outfit a storage items that “are just as decorative as the accessories they hold”.
nook with comfy, loungy chairs to
FLOWERS
PHOTOGR APHY: JANSJE KL AZINGA / TAVERNE AGENCY
facilitate collaboration and ideas.

Blooms cast a happiness halo. Research from Wageningen University in the
LIGHTING Netherlands found placing fresh flowers on restaurant tables could improve
diners’ moods. Evans uses informal bouquets (different flowers, stem lengths
Fact: nothing beats sunlight for
and greenery) to make a room come alive. Flower markets, here we come!
concentration. But know this: having
levels of light at different heights
“maximises your ability to transition
PATTERN
Pick one pattern to act as your primary, then layer varying sizes of the same
the room for different uses”, says or different patterns throughout the space for a dynamic energy, says Evans.
An example? For one project, she used hexagons of various scales as the
Paull. Place task lighting on your main motif. Choose any tiles before you buy paint, wallpaper or anything
work surface so your eyes don’t else. “Otherwise it will be hard to match the colour,” she says. Go forth! WH
strain, then use floor lamps near
a cosier spot. Home sweet home!

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a n d b ea uty c a teg ory. Sourc e: N i el s en M a rk et Intel l i g e n ce (D o me s t i c), Av e r ag e D ai l y Un i q u e Bro ws e r s , as at 18/5/2017.
Life etc re s i l i e n c e
HITCHCOCK
OR BUST?
WHY FAILURE
IS YOUR FRIEND
Failure: doesn’t sound great, feels even worse. But is
there a chance it could be your new secret weapon?
By A lexandra Jones

a A few years ago, in a job going nowhere fast, I decided
to have a crack at a different industry. After weeks of
laborious War and Peace-length applications, I was
invited for an interview and tasked with giving a
presentation. On e-soccer. To be clear, I’ve never owned
a PlayStation or an Xbox. Nor have I ever followed a real
soccer tournament. In the 180 seconds that came next,
I felt as if I were perilously perched on the edge of
a 15-metre diving board, ready to fall. Stomach churning
and mind buzzing, I did the only thing I thought I could:
I typed a reply politely apologising and withdrew from
the process. Why? Because I was shit-scared I’d fail.
So the question is: Why the terror?

“Our brains have evolved to be
particularly adept at zoning in on
Beyond the fail
“We fear failure for two reasons,”
says social psychologist Dr Omar
Yousaf. “First, we’ve evolved to see
social acceptance and status as
critical to survival, so the thought
of damaging your reputation is seen
as a huge danger when it comes
to facing a risky situation. Second,
we’ve learnt to understand failure
as an unpleasant experience that’s
likely to prompt feelings of shame
the potential negative outcomes to occur in babies as young as six and hurt.” So, fear is a reflex that
of our actions,” says neuroscientist months old, that makes you so protects you when you’re faced
Dr Rick Hanson. It’s a phenomenon afraid of what could go wrong. with failure. But, in a world where
demonstrated in a famous 1998 Indeed, as soon as you take on getting ahead means overcoming
study by Ohio State Uni, where something potentially fuck-up- gargantuan challenges like, you
researchers found that negative able, the brain senses a threat know, a 10-minute presentation
images prompted more electrical and triggers the release of stress on the wants of middle-aged
activity in the brain than positive hormones adrenaline and cortisol. gamers, it can be pretty damaging.
ones. “Your brain is engineered to This prompts your body to enter So how do you rein in that
be triggered by threats, perceived fight-or-flight mode, which – neggy voice? If failure itself is a real
or otherwise,” says Hanson. “It’s according to Dr Gregory Berns, prospect, and our fear of it an innate
why, after glancing at faces for just neuroeconomist at Emory University chemical response, surely it’s game
ILLUSTR ATIONS: THE RED DRESS
a 10th of a second, participants – switches off “exploratory activity over? Well, not necessarily. There
fixated on angry or threatening and risk-taking”. Essentially, you are things you can do to dial down
ones, while barely noticing those become blind to the benefits of a the dread. It sounds simplistic, but
that looked happy.” Intriguing! new experience, regardless of how embrace the little wins – those so
It’s this negativity bias, found beneficial it could be for your small you wouldn’t even bother
career, relationship, health,
happiness – or all of the above.
54
FEEL THE
FEAR, DO
Life etc re s i l i e n c e
IT ANYWAY
humblebragging about them

on your socials. When you nail
life admin you’ve been putting
off; when you keep a house plant
alive for longer than a month. “Hold
that small feeling of achievement
in your mind for 10 to 15 seconds
– long enough for you to actually
register it,” Hanson suggests. This is
key because, while bad experiences
are stored to memory almost
immediately, positives take around
12 seconds to stick, he says. So
you’re training your brain to buy into
positives, such as the upside of risk.
It’s also time to redefine failure.
We’ve all been conditioned to
perceive success in a certain way,
which then makes us believe that
shifting those boundaries is failure.
“A way to stop fearing failure is to
stop seeing it by the standards you
may have been brought up with,”
says psychotherapist Hilda Burke.
Breaking up with someone who’s
not right for you isn’t failing, just
like not being offered a job because
it wasn’t the best fit wouldn’t
have been a failure on my part. It’s
certainly a mentality I wish I’d
had for that presentation. Even
“NOW I SEE FAILURE if I had embarrassed myself, I’d

have proven that I was capable
AS SOMETHING TO of stepping up to a challenge.
LEARN FROM” Recruit a tutor

Still running in the opposite
Rachael Dunseath, 42, is the founder direction? Try bringing in a third
of organic, vegan skincare company Myroo party, but look beyond your usual
suspects, suggests executive coach
“Two years ago, I considered closing down my Dr Sally Ann Law. “Choose someone
skincare business. It had been seven years in the outside of your immediate circle.
making – I’d taken voluntary redundancy from You’re more likely to dismiss your
a job in finance to start it – but I felt like I’d taken mum’s well-intentioned ‘Of course
it as far as it could go. Every time I considered you can do it’ than you would
expanding the business, my brain would scream someone you consider to have
things like, ‘I know nothing about the manufacturing objectivity and authority.” Grab
process’ and, ‘I have no idea how to approach a coffee with the former boss you
big retailers’. When I looked into an entrepreneur
admired or someone older than
development program designed to help small
businesses, I was too scared it wouldn’t work out, you who’s been there and done that.
so I decided it wasn’t right for me. Weeks later, Ultimately, the instinct to see the
I was invited to an interview for the program. A negatives is in all of us. “Negative
friend had been so frustrated by my fear of failing thoughts and small doses of anxiety
that she applied on my behalf. I realised then I just are a natural part of life,” says life
had to go for it. Being accepted on to the program coach Vanessa Loder. “Your job is
was a huge confidence boost. Fear doesn’t have to to manage them. See the beating
be the emotion that rules our decisions, and failure heart and dry mouth as a sign that
is just a learning experience. Once you realise you’re preparing to tackle your next
that, there are only positives to look forward to.” challenge.” It’s scary, but Everest
isn’t going to climb itself, is it? WH

Beauty&Style
b r i ef
S i m p l e s e c re t s to f e e l
g re a t a n d l o o k a m a z i n g
GOT IT
NAILED
FIRE UP! MEET THE NEW FITSPO NAIL

It’s bolder, brighter and edgier than ever before! The
new breed of power polishes leave beige in the shade.
From sky blue to acid yellow and the new grown-up
take on glitter, they’re perfect teamed with basic black
athleisure. Want your mani to last through even the
toughest gym workout? Go easy on the free weights
(which require serious fingertip grip) and get busy with
body weight, machines or resistance bands instead. For
more pro tips to rock your nail world, turn the page!
57
BREAK A
NAIL (RUT)
Requesting the same nude shade every week? It’s time to hit refresh, baby!
By Jessica Chia
RUT #1
STICKING
TO ONE
LENGTH
AND ONE
SHAPE
THE ISSUE: You keep your nails
cropped close and often bare.
For decades, the trend has been
for chic, short nails, either painted
or not. But Rihanna, Lady Gaga and
5
Beyonce have recently popped up
on Instagram sporting daggers.
WHY TRY IT: Not since the ’80s
have long talons looked so fierce.
6
The key is the shape; to make
your long nails current, ask your
manicurist for a dramatic oval.
BREAKING THE RUT: Once your
nails grow past your fingertips,
file them into a coffin shape
(aka “squareletto”) and slick
on a black cherry shade. Done!
TOUGHEN UP
Strengthen weak, thin nails with
a keratin-rich strengthener, such as
Revitanail Keratin Strengthening Serum,
$19.99. Also, massage brittle nails with
vitamin E-rich coconut oil weekly.
58
Beauty&Style n a i l s
RUT #2
TREATING
1
NEW
TREND:
YOUR NAILS NAIL STROBING
BADLY Highlighter does

more than summon
cheekbones, it makes
DOES YOUR MANI ONLY LAST
fingers look longer and
A DAY? YOU MAY BE TREATING hands more youthful,
YOUR NAILS LIKE CRAP. HERE’S says Jenna Hipp,
HOW TO GET MORE MILEAGE:
2 a celebrity manicurist
in Los Angeles.
Post-polish, trace the
1.
GET ON BOARD. A fine-grit
sheer, pearly OPI Nail
Lacquer in Kyoto Pearl,
$19.95, down the centre
crystal file won’t cause the tiny
tears emery boards do, so you can
file in both directions, says Dr Dana
3 of each nail. When dry,
run a luminiser such as
Lancôme Custom
Strobing Drop, $50,
Stern, an assistant clinical professor along each finger bone,
gently blending
of dermatology at Mount Sinai to the wrist. Instant nail
Medical Center in NYC. Try Sephora bling, in 10 minutes!
Collection Glass Nail File, $14.
2.
STROKE STRATEGICALLY. Run
polish across the free edge of your
nail first, so it fully wraps around the
RUT #3
PICKING
ADDITIONAL WORDS: SALLY HUNWICK . PHOTOGR APHY: JOHN RINTOUL; ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER MEDIA
top, and then paint the rest of it in
THE
bottom-to-top motions. “Repeat 1 BYE FRENCH
the technique for each coat. It MANI
prevents chipping and water from
getting in between the nail’s layers, SAME OL’ Try Smith & Cult
Nail Polish in
which damage your nail and polish,”
says Jane Park, founder of Julep. SHADES Sugarette, $32
2 BYE WINE
Try MECCA
DON’T AGONISE OVER
3.
WATCH YOUR WATER TEMPS.
YOUR MANICURIST’S WALL
OF POLISHES – IT’S JUST
COLOUR! TRADE UP FIVE
MAX Hot Tips
Nail Polish in
Beauty Queen, $16
Speaking of H2O, exposure 3 BYE BEIGE
TRADITIONAL LACQUER
to piping-hot or frigid water Try Ciaté London
SHADES WITH THESE
exaggerates the sudden expansion Paint Pots in
COLOUR UPDATES:
and contraction act your tips Pepperminty, $16
perform at these temperatures, 4 BYE BABY PINK
so small nicks in your nails can Try OPI Infinite
turn into outright tears, says Park.
4 Shine in In Pursuit
of Purple, $22.95
4.
AVOID ALCOHOL. Found in many
5 BYE RED
Try Chanel Le
Vernis in 592
hand sanitisers, it dries out cuticles Giallo Napoli, $41
as it wipes out germs. To offset this, 6 BYE BLACK
opt for spray versions or alcohol- Try Chanel Le
free ones, such as Dr. Bronner’s Vernis in 582
Hand Sanitizer in Lavender, $7.95. Fiction, $41 WH
59
GYM TO
BAR BRAIDS
Ditch that regular pony and make braiding your new go-to
By Sally Hunw ick
Thanks to sporty, luxe-loving celebs like Gigi and Bella

Hadid, braids are a seriously hot hair trend right now.
“Braids have become so popular because of social
media – everyone wants to have a go,” confirms Eden
Dessalegn, founder of mobile braiding service Eden
Stylz (@edenstylz). And the plaiting possibilities really
are endless. “Braids are about expressing yourself,”
adds Dessalegn. From box braids to cornrows and
braided ponytails, braiding will take you from your
workout to a meet-up with the girls in fresh, sporty
style. Time to get practising with these insider tips.
MULTI BRAIDS ALL HAIR TYPES THE TOOLS

“The most When braiding Want to give it
popular braids curly or wavy hair, a crack? Make sure
PHOTOGR APHY: JOHN RINTOUL; ANTONIO TERRON/ TRUNK ARCHIVE/SNAPPER MEDIA

are two rows,” Dessalegn suggests you have the right
says Dessalegn. a quick wash and tools in your kit.
But don’t stop blow-dry first to “Must-haves include
there. “You can smooth things out. a tail comb, brush,
have four, six or Super-fine hair? Day hair ties, clips, gel,
eight cornrows,” two after washing hair oil, hairspray
Dessalegn adds. is your moment. “It and hair elastics,”
Pull them into a makes it easier to says Dessalegn. So
ponytail for your hold the hair when go on, get creative
workout. Easy! braiding,” she adds. and start braiding!
HOW TO KEEP ’EM SLEEK

Serious braiders keep an oil-based
conditioner close by for pristine braiding.
Hydrating agave oil in this wonder tame
frizz and flyaways without weighing hair
down. Just spritz, then style! Try: Agave
Healing Oil Treatment, 111ml, $54.95. WH
60 MARCH 2018 womenshealth.com.au

Beauty&Style s p o r t s hair
15 THE NUMBER OF MINS

IT TOOK THE WORLD
RECORD HOLDER TO
BRAID A WHOLE HEAD
OF CORNROWS. THAT’S
26 ALL UP! WOWZER!
Source: Guinness World Records
HOW TO
BRAID VIDEO
Jump straight onto
womenshealth.com.
au for a step-by-step
masterclass!
61
PRETTY
They promise to make you smoother, glossier and younger – but can supplements
LITTLE
really tackle our quest to look better from the inside out? WH investigates
PILLS
By Charlotte Haigh MacNeil

Beauty&Style s k i n fitness
33 THE PERCENTAGE
OF AUSSIE WOMEN WHO
POP A DAILY VITAMIN OR
SUPPLEMENT. THAT’S
A WHOLE LOTTA
FOOD FOR THOUGHT
Source: ABS
63
W Who isn’t on the search for eternal youth, or at the very
least, clear glowing skin? We’re constantly bombarded
with promises of age-defying super potions, so it can
be hard to know what to believe. But in the ever-shifting
landscape of the beauty world, if you’re not eating your
skincare, you could be missing out on a key source. No, we
don’t mean tucking into your papaya-extract moisturiser
for lunch. We’re talking about a new breed of next-gen
supplements to feed your skin and hair from the inside out.
Introducing nutraceuticals: digestible nutrients that
promise to tackle skin wrinkles, dullness and even banish
cellulite by drip-feeding proteins and vitamins into your
bloodstream. Generally, they’re available in pill and liquid
form. Yes, it feels like you’ve been promised this before,
but there’s some pretty convincing science to back it up.
As a result, the edible beauty business is booming: the
market is predicted to rise to more than $10 billion globally
in the next four years. So, if perfect skin and locks are on
your wish list, nutraceuticals could become hard to ignore.
Clinical
Backing
Let’s start with the most iconic
of skin saviours: collagen. It’s the
wonder protein that keeps your skin
firm and springy, but like many other
things you enjoyed in your youth
(having your washing done for you,
endless school holidays), its supply
can come to an abrupt end. The
increase collagen matrices [the
structures that make up collagen]
by 10 per cent over 12 weeks,” says
Stephen Schwartz, founder of
independent cosmetics research
lab IRSI. “While a 10 per cent
improvement may sound minimal,
it’s enough to give significant lift to
the skin.” In layman’s terms, that’s
And that’s not all collagen is good
for. According to research published
in the Journal of Medicinal Food,
hydrolysed collagen may even help
reduce cellulite by replenishing the
damaged dermal connective tissue,
the breakdown of which can cause
that dimpling. Added bonus? Other
research shows it can speed up
recovery time post-exercise, too.
Plump Up
The Volume
To supersize the effects of collagen,
the latest trend among scientists is
to combine it with other anti-ageing
ingredients. Another study in the
Journal of Medicinal Food looked at
collagen combined with astaxanthin,
an antioxidant found in algae and
pink-coloured seafood, which
provides a barrier against UV rays.
They found the combination of the
two power supplements (0.75g of
enzymatic hydrolysed fish collagen
and 1mg of astaxanthin) improved
production of collagen is limited basically the difference you see in elasticity and barrier function in sun-
and begins to decline after the the mirror after being dried out on aged skin, while also suppressing
age of 20. It’s a key ingredient in a long-haul flight. Looking at the enzymes that degrade collagen and
lots of topical products, but the jury science behind it, the study – which elastin by 68 per cent and 77 per
is still out on its ability to penetrate saw participants downing 500mg cent respectively. Hello, firmer skin.
the dermis. And so emerges a new of collagen each day – found facial But it’s not just collagen you need
wave of collagen drinks, the promise lines and wrinkles were improved to stay plump-of-face. Hyaluronic
being that ingesting the collagen, by 13.2 per cent, with skin dryness, acid (HA), which is found naturally
rather than just slapping it on, may a major cause of the appearance in your body, helps repair tissue,
provide the results you’re craving. of ageing, dropping by 76 per cent. promote collagen growth and keep
In the past two years, a plethora of There’s more – a trial published in cells hydrated. Sadly, HA production
collagen shot-style drinks have hit Skin Pharmacology and Physiology depletes with age and is vulnerable
the market – and they’re available gave 100 women a hefty 2.5g dose to environmental stressors such as
at your health food store, pharmacy of hydrolysed collagen peptides pollution. Again, help is at hand: one
and even your local Sephora. – a form of collagen that has already study from Toho University found
Never ones to take anything at been partially broken down so that taking 120–240mg of HA orally
face value, scientists have been it’s more absorbable. When they per day can moisturise the skin from
putting ingestible collagen to the took it once a day for eight weeks, the inside out by reducing water
test. “Our research shows you can participants experienced a 20 per loss and adding moisture deep
cent reduction in wrinkle depth in the spaces between skin cells.
around their eyes. Eight weeks
later, the results were maintained.

2.5 BILLION DOLLARS.

THE ESTIMATED
AMOUNT WE SPEND
ON COMPLEMENTARY
MEDICINE EACH YEAR. YEP,
SOME SERIOUS COIN!
Source: National Institute of
Complementary Medicine
65
Food For
Thought
PERFECT
Despite his enthusiasm for ingesting
collagen, Schwartz has some doubts
about ingesting HA. “We know
PARTNERS Team these clever topical skin
it’s very effective topically, but HA treatments with your ingested
breaks down quickly in the body, so
dose for double-duty results.
we can’t be sure taking it orally will
have the same benefits,” he says.
“Papers on HA tend to look at the
living skin of participants over
[the more rigorous] biopsies, which
is what you’d need in order to prove
it really works. So we don’t have
enough evidence at the moment.”
But while lots of research seems
to support the efficacy of at least
some nutraceuticals, there are some
who aren’t convinced. Dietitian
Helen Bond is one; she claims that COLLAGEN
all the nutrients we need should PAIR WITH: HYALURONIC
Vitamin and ACID
come from our diet, suggesting that peptide-dosed PAIR WITH:
we can get HA through foods such serums and Brightening and
as bone broth, root veg and leafy moisturisers. hydrating masks BRIGHTENERS
greens. Furthermore, Bond believes and serums. Clinique Fresh
PEPTIDE
Pressed Daily
you shouldn’t need a supplement PLUMPERS
HYDRATORS Booster with
at all. “Vitamin C is all you need for Endota Spa
Estée Lauder Pure Vitamin C,
Peptide Firming RESTORING
the formation of collagen,” she says. Re-Nutriv $100. A week’s
Moisturiser, VITAMINS
“So, provided you get enough from Ultimate worth of pure
$110. Rich in Peter Thomas
Diamond vitamin C
fresh fruit and veg, you should be peptides, this Roth Retinol
Transformative is mixed up
lotion helps Fusion PM Night
making sufficient collagen already.” Massage Mask, in this clever
soften the Serum, $89.
$525. This packaging for
look of This retinol-
ultra-rich cream a complexion
Hard To fine lines.

Ciencia
Collagen8 Next
spiked (aka
vitamin A)
serum will help
mask melts
into skin, while
that’s brighter
and more
Stomach
The tricky part? There’s no science
Generation
Intensifying
Serum, $110.
ward off lines.
Paula’s Choice
Resist Skin
energising black
diamond truffle
extract works
awake-looking.
Glyco Advanced
Cellular Stem-C
on hydration Serum, $165.
This peptide- Restoring
that tells you how much fruit and and skin This highly
dosed serum, Moisturizer,
veg you need to kickstart the firmness. Use concentrated
helps with glow $39.
the warming hot serum boasts
ADDITIONAL REPORTING: SALLY HUNWICK . PHOTOGR APHY: JAMIE NELSON;
vitamin C/collagen production and firmness. Niacinamide-
stone for added vitamin C and
rich, this
ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER MEDIA; JOHN RINTOUL
process. Incidentally, one of the best skin benefits. plant stem
super-hydrating
dietary sources of pure collagen is Ole Henriksen cells to boost
moisturiser
chicken feet! But to get 500mg a Berry Nurturing skin radiance.
helps protect
Gel Mask, $48.
day, you’d need to eat 25 portions. your face
This soothing
Gross. For this reason, Schwartz against
gel face mask
pollution.
remains unconvinced that you can has added aloe
get the results he saw in the lab just vera and gentle
fruit extracts
by eating well. “It’s true your diet to hydrate,
provides some of these benefits soften and
naturally,” he says. “But if you’re nourish skin.
deficient due to your age or lifestyle,
then science has proven that these
supplements provide a top-up and
improve the condition of the skin.”
So, if you don’t eat like a saint
or are just, you know, getting on
a bit, nutraceuticals could be the
next best skin-surance policy. WH
66
NEW ISSUE
OUT NOW
Need to jazz up
leggings? Throw
on a blazer! Luxe
fabrics and details
work best. Mix
with a crisp tee
and tailoring for
an effortless 9–5
athleisure look.
Country Road
blazer, $299;
Witchery bustier,
$169.95; adidas by
Stella McCartney
t-shirt, $90
@ Stylerunner;
Puma tights, $110;
Sans Beast tote,
$399; APL
sneakers, $250
@ Stylerunner
Like
s t yl e
a
boss
Athleisure basics so luxe you could rock them at work. Ready?
Styling by Charlotte Stokes Photog raphy by Michael Naumoff

The
Crop
Don’t want to
show off your
midriff? Tuck in
your shirt to cover
up a bit, but keep
it unbuttoned.
Veronika Maine
blazer, $339,
and skirt, $179;
Hansen & Gretel
shirt, $199; LNDR
crop top, $100
@ Mode Sportif;
Fitbit earphones,
$199.95; H&M
sneakers, $39.99
70
s t yl e
The
Wear this new

style staple like
a blouse to the
office. Tuck it
into a tailored
pant and keep
it unzipped low,
showing off a silk
cami or crop top.
Jacket
Avoid oversized
styles; they add
too much bulk.
adidas by Stella
McCartney
jacket, $270 @
Stylerunner;
Running Bare
crop, $59.99;
H&M pants, $139;
Max Mara glasses,
$310; Mimco bag,
$379; Teva flat
sandals, $159.95
71
The
T-Shirt
For a creative
office or casual
Friday, team a
sports tee with
wide-leg pants.
Stick to mostly
monochrome
with statement
jewellery and rule
that meeting.
Nike T-shirt, $45
@ Stylerunner;
Viktoria & Woods
pants, $290;
Jaggar belt,
$39.95; Lancaster
Paris bag, $431;
By.G cuff, $115
72
s t yl e
T he
Track Pant
With so many
great styles to
choose from this
season, you’ll
want to wear them
every day. Pair
with a simple heel
to dress them up.
Camilla and Marc
blazer, $699;
The Fifth Label
shirt, $79.95 @
Fashionbunker;
P.E Nation crop,
$69, and pant,
$220; Najo hoop
earrings, $119;
Senso heels, $249
73
The
Sports Dress
How to get
the look right?
Petite girls: pair
sneakers with
a shorter dress,
while the taller
types can afford a
little extra length.
Acler dress, $295;
adidas sneakers,
$210; Sans Beast
waistpack, $299
74
s t yl e
The
Singlet
Go straight from
yoga to work
by teaming a
luxe singlet with
easy, tailored
separates. One
cheeky pay rise
coming right up!
Witchery jacket,
$199.95; L’urv
cami, $69, and bra,
$79; Anna Quan
shirt (tied around
waist), $450, and
skirt, $480; The
Daily Edited
clutch, $179
75
The
Sweater
HAIR: KEVIN MURPHY @ JAM AGENCY. MAKE-UP: K ATIE ANGUS USING M. A .C . MODEL: NATALIE @ CHIC
Wear this on
cooler days with
culottes or a slim
trouser. Invest
in styles with
interesting detail,
such as a print or
fluted sleeves.
Then work it!
New Guard
jumper, $129
@ Stylerunner;
Witchery culottes,
$149.95; Avenue
The Label cap, $90
76
s t yl e
Mix with chunky

metal bracelets
and you’ll never
want to take this
timepiece off.
Tully Lou top,
$110; Garmin
Vivoactive 3
watch, $449,
and silicone
band, $45; Najo
bracelet, $499
T he
Watch
77
T he
World
According
Emily To
She’s t he down-to-eart h
force behind a business
empire. Time for some real
talk wit h Emily Skye
By Alex Davies Photography by Juan Algarin

c ove r s to r y
79
W When you chat to Emily Skye, it’s easy to forget
she’s estimated to be worth $32 million. That
Forbes named her one of the most influential
fitness stars in the world. That she debuted on
the Australian Financial Review Young Rich list
in 2017. That she has her own make-up line,
a collaboration with Reebok, Dwayne “The
Rock” Johnson on speed dial... More on that
later. Despite her success, this Gold Coast
trainer and entrepreneur is warm and real, both
in person and on social media (13 million fans
and counting), whether she’s opening up about
the people around me and what I
thought about myself – I fell in love
with how it made me feel. So I had
this passion for going around and
spreading this secret that makes
you happy – I just wanted everyone
to feel what I felt! Before that I
food, mental health, her new program or her didn’t know what I wanted to do
partner in life and biz Declan Redmond. One with my life. I loved health and
secret Skye did keep though? That she was six fitness, so I wanted to make it a
weeks pregnant in these photos, taken for our career and reach as many people
sister mag in the US. “Declan and I only found as I could. We’re lucky these days
out a few days before,” she tells us. “I was to have social media as a tool,
feeling a bit sick at the shoot, but I was so so I started putting up content
excited.” Fast forward and we’re catching up and collaborating with people.
with Skye when she’s at the 38-week mark (and Everything evolved along the way.
excited at “every little niggle”). She gave birth It’s been amazing and I’m so grateful
to Mia Elise Redmond 10 days later on Dec 18, I’m still able to do this. I still love it.
2017. Here, she gets frank about pregnancy,
mentors and bringing your business idea to life. OO
TELL US ABOUT YOUR NEW
PROGRAM EMILY SKYE FIT...
OO For the last two or three years, I’ve
YOU’RE THE FITNESS QUEEN! had a one-off program, but I
HOW DID YOU TWEAK YOUR life. That respect and love for my wanted to make it more of a
TRAINING IN PREGNANCY? body now... it’s just amazing. lifestyle. Every month [with FIT]
I didn’t really do anything for the I give out content, fresh workouts,
first three or four months because OO fresh meals. There’s flexibility – if
I was so sick. Then in the second YOUR WORKOUT ETHOS FOCUSES you don’t like a certain meal, you
trimester I was able to get some ON STRENGTH. HOW DID YOU can swap it out for something – as
training in – two sessions a week, COME TO PRIORITISE THAT? well as home and gym workouts
sometimes three. I adjusted my When I was a lot younger, I thought with me. We also have meditation
workouts, and my doctor approved it was all about being skinny, so I did and relaxation techniques, plus
everything. I did a bit on the bike, a lot of cardio and I wasn’t eating the community is a huge part of it.
but it was mainly weights like squats much. I thought to be lean you had Experts also answer your questions.
and deadlifts, and some upper body to eat less, which couldn’t be further
work, kettlebell swings... Moving from the truth. Then I started lifting OO
my body and trying to keep my weights, and met my partner who HOW IMPORTANT IS THE ISSUE
posture as good as I could. I’ve had I’ve been with now for eight years. OF MENTAL HEALTH TO YOU?
a back problem since I was born, We’d train together. I just loved the It’s the most important thing.
and it’s flared up again because of idea of being strong mentally and I struggled pretty badly with
pregnancy, so I didn’t really exercise physically, and focusing on muscle. depression for a long time and
in the last two months. I had to listen I loved the look of a strong woman; I tried to end my life when I was
to my body, take it easy and rest. that’s what I wanted to be, strong about 18… Now I think back to
and healthy. I felt on top of the that and see it’s so important to
OO world. That’s when I started doing talk about things, especially with
HAS YOUR PERSPECTIVE ON YOUR [online] posts to educate people. young girls. A lot of people feel
BODY CHANGED AS A RESULT? ashamed to have these feelings,
I just think it’s so amazing what my OO but it’s actually a lot more common
body’s done. It blows me away DID YOU EVER DREAM ABOUT than we think. If we talked about
that we can actually grow a person THIS LEVEL OF SUCCESS? it more, maybe we could help
from nothing and support that I did and I didn’t. When I first started
making changes in my life – from
training and what I was eating, to

c ove r s to r y
more people. I’m really passionate

about it, and that’s why I’ve hired
a psychologist to work on my
program and be there for the girls.
OO
WHAT’S YOUR FOOD AND
NUTRITION PHILOSOPHY?
Back to basics. Food’s become Top
trivia
quite consuming for people, with
so many different diets out there.
There’s no one way that’s best, but
there’s usually a way that’s best
“My energy
for you. It’s about making that a
snacks?
lifestyle. Simple foods like seafood, Bananas,
chicken, salad and vegetables. Fill nuts and
up on nutritious, real foods and rice cakes
don’t just worry about calories. with almond
spread,
OO salt and
WHAT WAS IT LIKE MAKING IT cinnamon.
ONTO THE YOUNG RICH LIST? Yummy.”
Pretty crazy. A lot of my friends
and family were a bit shocked! I
never started this to make a lot of
money. I don’t mean it’s wrong to
make money from it, of course,
but I think there’s a bit of [a belief]
out there that you can’t make
money from something you’re
passionate about, and you can.
OO
WHAT DO YOU THINK RESONATES
MOST ABOUT WHAT YOU DO?
It’s just being real with people. It’s
become a [social media] trend now
for people to be more honest,
which is good, but I started years
ago before it was the trendy thing.
It was a bit scary to put myself out
there and be so vulnerable, but
I had a great response. I got fed up
with seeing perfection everywhere
– you want to see all parts, not just
highlight reels – so I show a bit of
everything and people do really
appreciate it, especially throughout
pregnancy because I think a lot of
women struggle with the changes to
their body. They see a fitness expert
81
who’s changed and has fat, fluid,
cellulite and everything else, and
they feel like, ‘Oh God, she’s normal!’
OO
HOW DOES AN IDEA BECOME
A SUCCESSFUL BUSINESS? Top
You’ve got to believe you can
achieve it, but it takes a lot of work
and you’ve got to stand out. And
once you start, don’t stop. I’m all
trivia
about balance, but you’ve got to “I can’t
work harder than everyone else. stand the
After I started building my online feeling of
presence, I was up until 4am every dry feet
day working. Declan was trying to
on sheets.
sleep next to me going, ‘Get off
I can’t get
into bed
that, Em!’ and I’d say, ‘Just you wait,
without
this will be something, I know this moisturising
is what I’m supposed to do.’ I just mine!”
had this feeling that it was going to
work. And it did. But I think people
don’t realise how hard you’ve got to
work and they give up too easily.
OO
WHAT’S BEEN THE GREATEST
CHALLENGE ALONG THE WAY?
Finding people that you can trust
to work with. I’m a bit of a control
freak, which is a strength as well,
but I can’t do everything. I’ve had to
look at working with other people
just to off-load some work. We’ve
gone through a few who didn’t work
out. It’s all just trial and error, and
learning through experience.
OO
ANY SOCIAL MEDIA TIPS?
A lot of people have trouble getting
their heads around free content. I do OO
a free workout video every day and through, like being prepared for WHAT DOES THE WORD
have for years now, and people say, negativity if you put yourself out ‘HAPPINESS’ MEAN TO YOU?
‘Aren’t you giving away too much?’ there publicly. I’ve also got a friend, Being grateful for what you’ve got.
But I think it’s a mistake [not to]. It’s [the actor] Dwayne Johnson, who I Shitty things happen and [so do]
like an ad for my program, but it’s met in 2016. He’s achieved so much. bad days – I used to be the person
also about building recognition and If I’ve got problems or questions, who looked at what I didn’t have
trust. I never want to lose the reason I ask him and he gives really good and let it consume me, but then
I started doing this, which was to feedback. He’s been amazing. I flipped that way of thinking. I
help people. So if I can do that and started doing this before I actually
it doesn’t cost them, I feel happy. OO achieved anything – really focusing
WHAT’S NEXT FOR YOU ON on what I had rather than what I
OO THE PROFESSIONAL FRONT? didn’t, and being grateful. [Now] I’m
WHO TRULY INSPIRES YOU? I’m creating content for the new genuinely happy. Another big thing
The researcher and author Brené program, whether it’s videos about is being able to help people. If I can
Brown – she’s so intelligent. She mental health, cooking or a workout. have a positive impact on someone
talks about a lot of things we all go Plus, a few exciting things I can’t talk else, that’s an achievement for me.
about yet. It’s going to be a busy
year... there’s a bit to juggle though!

c ove r s to r y
Gram-Slam
s !
N o g y m r e q u i r e d . I n s t e a d , h i t t h e s a n d (o r a n y w h e r e)
b
with Skye’s routine. Three times a week, do this
A circuit in order: perform each exercise for 40 secs,

then rest for 20 sec s before moving on to the next .
Af ter doing all five moves, rest for one minute,
then repeat five times for a total of six rounds .
1. BODY-WEIGHT
SQUAT
A Stand with your feet
a little more than
shoulder-width apart, 2. MODIFIED
B toes turned out slightly PUSH-UP
and hands at your sides Start on your
(A). Keeping your core hands and knees in
A
tight and chest upright, a modified push-up
sit your hips back and position, hands
bend your knees to slightly more than
lower your body until shoulder-width
your thighs are parallel apart, and your body
to the ground, bringing forming a straight line
your hands together in from head to knees (A).
front of you for balance Squeeze your glutes
(B). Press through your and brace your core,
heels to return to start. then bend your elbows
to lower your chest
toward the floor (B).
Press through your B
palms to return to start.
3. MODIFIED V-UP
Lie face up on the ground with legs straight,
arms at your sides and shoulders off the ground
(A). Quickly lift your torso to an upright position
as you pull your knees to your chest (B). Keeping
your hands next to your hips on the ground for
A
support, slowly lower back down to the start.
A B
4. SPIDERMAN
B MOUNTAIN
CLIMBER
Start in push-up
position, hands directly
below your shoulders, legs extended and feet
together (A). Brace your core, then bend your left
knee out and up toward your left elbow, keeping
your hips parallel to the ground (B). Return to start.
Repeat with the other leg and continue alternating.
A B
5. CURTSEY LUNGE
Stand with your feet shoulder-width apart, hands
together in front of you at chest height (A). Keeping your
torso upright, take a big step back with your left leg,
crossing it behind your right, then bend your knees and
lower until your right thigh is nearly parallel to the floor,
keeping your hips and shoulders as square as possible
(B). Press through your right heel to return to standing.
Repeat on the other side and continue alternating. WH
83
Even if a marathon isn’t
on your bucket list, there’s
a 2018 fitness challenge
with your name written all
over it. Meet the next-gen
races that will sculpt your
bod, flip your perspective
on what’s possible and
motivate you like never
before. Let’s do this!
By K A leisha Fet ters
84
fitness
Open-water
races
Picture this: freestyling your heart out along the Great
Barrier Reef. Or how about rowing under the iconic
Sydney Harbour Bridge? Therein lies the appeal of
paddling, kayaking or swimming across open water.
That ‘wow’ factor might also be one of the reasons for
the growing number of H20-based competitions in
Oz – there were 209 open-water swims registered
in the 2007/08 season; in 2014 there were 700! Water
sports aren’t only an effective, low-impact workout,
but an exhilarating way to see a new country. The Punta
Mita Beach Festival on Mexico’s Pacific coast includes
four days of surfing and paddleboarding, plus pre-race
lessons from pro athletes, while the Queen Lili’uokalani
Canoe Races span Hawaii’s famous Kona coast. For a
long-distance swim to remember, head to New York
for the Manhattan Island Marathon Swim under the
watchful eye of the Statue of Liberty. Bring it on!
Make waves
Navigate the water like a pro with this expert advice
PADDLEBOARDING SWIMMING KAYAKING/
Trust us, it’s easier New to water events? CANOEING
than it looks! In a To help minimise While on land, find
tailwind, stand up and resistance, keep a landmark or other
turn your paddle so your head facing fixed point that lines
the blade is sitting downward (except up with where you’re
perpendicular to your when you’re taking heading. As you move
board. You’ll catch a breath!) so that through the water,
the breeze like a sail. your neck and spine focus on that point
form a straight line. (called “sighting”)
to continue in the
right direction (and
not drift off course
in a side current).
86
fitness
Adventure
races
Crave something other than gyms and footpaths?
Then look no further than the growing breed of
off-road competitions. It’s more than likely shots
from mud runs, obstacle courses or adventure races
have been clogging up your Insta feed of late, and
more than 2.5 million people have tackled one of the
world’s most popular events, Tough Mudder, since
2010. So what’s the appeal? “These runs are more
about the process of making it through the course
than finishing a set amount of miles,” says Rich
Harshbarger, CEO of Running USA. Many also feature
physical tests, from scaling rope ladders to mountain
biking, for a true total-body challenge. Want to get
even further off the beaten path? Expedition races have
no set trail. In teams or solo, competitors complete two
or more disciplines – such as cross-country running,
mountain biking or rock climbing – while using maps
to find their way to established checkpoints. While
some expedition events can take 10 days or longer (no,
not a typo), others can be finished in just a few hours.

Strength
competitions
Thanks in part to CrossFit, weight-room contests
have never been hotter. From local gyms holding
bootcamp-style events for their members to
Kettlebell challenges, weight-lifting and powerlifting
competitions are becoming super popular among
women. In fact, women made up nearly 40 per cent
of all athletes at the 100% Raw Powerlifting World
Championships in 2017 – and that number is growing,
according to the International Powerlifting Federation.
“Women are realising they can not only do strength
Tough Mudder
work, but do it well,” explains trainer Tony Gentilcore.
Brittany Bennett, a
“I’ve seen so many women who have gained so much
Sydney PR, hits the mud
confidence from these competitions.” Powerlifting A friend of mine who’s
ex-military decided to
is uniquely suited to strength-loving women because
get a group of us together
it tests skills in the squat, bench press and deadlift – to take on the muddy
exercises you may already be doing (as opposed to, obstacle course Tough
say, Olympic-style weight-lifting, which tests way Mudder. He wanted to These guys do really
show us what we can good work, educating
more advanced moves such as the barbell snatch).
achieve even with no and empowering kids
The other bonus? Powerlifting events are designed training for the event! It and their communities.
so that you compete only against women in your own was great to see that we The event itself was so
age and weight class – you won’t feel like you’re trying could actually run 17km much fun. I loved it! But it
and do the obstacles as a went for about five hours,
to out-muscle the Hulk. Plus, you pick your weight team without having done because you have to wait
amount and, during each attempt, you just work to lift anything like it before. for your turn to tackle all
more than you did on the last try. “You’re only striving We also wanted to of the course obstacles.
raise money for the School The main thing I’d advise
to beat your own best numbers,” says PT Jen Sinkler,
for Life Foundation, which if you’re thinking of giving
author of Lift Weights Faster. “There are no grey areas helps support people and it a go? Just embrace
in strength comps, only ‘can’ or ‘can’t yet’.” Nice! schools in rural Uganda. getting down and dirty!

fitness
Get
in the
game
Test your fitness and
take on Mother Nature
in one of these iconic
outdoor competitions
True Grit
This Aussie-designed
course, built to (almost)
break you, features more
than 30 intense obstacles
over an epic 10–12km race.
Check out truegrit.com.au
XPD
For between three and six
days, teams trek, mountain
bike and kayak their way
across a 500km course
located somewhere in
Australia. xpd.com.au
Convict 100
PHOTOGR APHY: GET T Y IMAGES; STOCKSY
One of the nation’s most

challenging mountain bike
races. Take on 44km, 68km
or 100km distances along
the historic Convict Trail
in Yengo National Park.
convict100.com.au WH
89
Night

sleep
HANDS UP IF YOU’RE ONE OF THE

NEARLY 90 PER CENT OF WOMEN
REGULARLY NOT SLEEPING THROUGH
THE NIGHT. OUR BEDTIME STORY
FOR GROWN-UPS IS HERE TO GET
YOU BACK ON TRACK WITH A SEASON
TICKET TO SNOOZEVILLE.
SWEET DREAMS INDEED!
By Malia Jacobson
Night
O Once upon a time the rich and
powerful boasted of how little sleep
they needed: Oprah grew a media
empire on a reported five and
a half hours a night; Bill Gates is said
to have slept under his desk while
launching Microsoft. But something
shifted as experts confirmed our
sleep debt was actually a serious
public health concern. In 2016, a
University of Michigan team shared
its research into worldwide slumber
habits and warned of a “global sleep
crisis”. A main contributor? Our
a survey of 1500 women by our
sisters at Women’s Health US,
Arianna Huffington’s Thrive Global
and the American Sleep Association
found that a full 88 per cent are
regularly not sleeping through the
night. Nearly one-third say they
never get a solid, uninterrupted
night of shut-eye. That’s right: never.
This is a massive problem, since
sleep may be the best way to heal
our bodies and minds (for women
in particular; our brains are wired to
need more sleep than men). Studies
associate poor sleep with everything
from lowered metabolism to
Alzheimer’s. And all those wake-
ups women are having reduce the
amount of time we spend in slow-
wave sleep, the deepest stage of
non-REM, which is linked to brain
health, memory and learning.
So, why is clean sleep so hard
for women to achieve? For starters,
The
disruptor
your
schedules and social lives, which we’re more likely to handle arvo
force us to cut back on Zs and fall
out of sync with our body clocks.
caregiving of kids and to be woken
up by stress. Sleep apnea in women
When your
Which brings us to now, where is on the rise and under-diagnosed. room is too...
bragging about excessive sleep And this is key: because women
is the thing. Heidi Klum boasts
10 hours a night; Ellen DeGeneres,
tend to cater to their partner’s sleep
preferences and subjugate their
Hot
Temperature is a key biological
cue for sleep – between 15°C and 19°C
eight and a half. Goop exalts “clean own, we accept night-time wake-ups
is ideal – because a cooled-down
sleeping”, while in 2017 The New instead of addressing them, says body triggers deep slumber. Stay
York Times christened sleep a status sleep specialist Marc Leavey. “I see comfy with these strategies:
symbol, calling it a “measure of women dismiss their sleep needs
CHOOSE A DOWN PILLOW
success” based on studies linking over and over to keep peace in the It makes a huge difference! Air
sleep quality with earning power. bedroom,” he says. Our exhaustion circulates between the feathers
And speaking of money, elites are then seeps inward, exacerbating to keep them from trapping heat.
holidaying at sleep retreats and anxiety and other mental health
INVEST IN A GOOD MATTRESS
spending more on their mattresses issues. Huffington, author of The Classic foam types mould to your
than their mortgages. Hi-tech Sleep Revolution, adds, “Women curves, but they can cause you to
gadgets, homeopathic aids… For need to remember they’ll be more overheat. Newer options keep you
comfortable with features such as
a basic need, Zs don’t come cheap. effective for those they love if they open-cell foam, which pulls in
But still the reality remains: nearly prioritise their own wellbeing.” cool air, and gel beads that shift
half of us have below-par sleep, To help you do that, here’s an warmth away from the body.
leaving us shattered, irritable and expert-backed plan for putting
struggling the next day, according the worst sleep disruptors to bed
to a report by Australia’s Sleep for good. Restorative rest is no
Health Foundation. Meanwhile, longer just a fairytale… or a dream.
92
sleep
Aw yeah, it’s where the
bedroom
magic happens. And
by magic, we mean the
supernatural forces that
make your space too
hot, too bright, too ugh.
Our tricks are here to
make all that disappear.
FREEZE YOUR PILLOWCASE

In a plastic bag, until a half-hour Wired
before bed. The effect is like
Disney on Ice. (Read: dreamy.)
When a phone and bed get together,
a train wreck ensues. (A Harvard
study found that viewing handheld
Bright
The body is particularly attuned
WEAR A SILK EYE MASK tech in the hour before bed delayed to light when it’s not expecting it
If it’s made of poly fleece or cotton production of sleep hormone (like, you know, at 2am). Studies
flannel, it can become too toasty. melatonin by 90 minutes and cut show that even small amounts of
levels in half, making it harder to night-time brightness can cause
GET YOUR HAIR WET fall and stay asleep). But oh, how wake-ups. Here’s how to deal.
Research by the University of we can’t look away. At the very
Pittsburgh School of Medicine least, get your gadgets and your MUTE THE HALLWAY NIGHT LIGHT
found a cool scalp promotes sleep. shut-eye goals to play nice. Draft stoppers meant to keep air
You could wear a special sleep cap from creeping under doors can
(yes, they make them; no, they’re THROW A SLEEVE ON IT also shut out light. Make your own
not cute), or just wash your hair at Texting and watching TV on your by filling one leg of an old pair of
night, which dials down your skin device in bed fires up the brain’s stockings with rice and tying the end.
temp. Fear morning Medusa-head? activity centre when we should
Towel-dry, part hair in the middle, be priming it for slumber. Switch USE THOSE NEW SMART BULBS
apply lightweight styling cream phones, tablets and laptops into Blue light can appear white, so you
from mid-shaft to ends and twist aeroplane mode so you won’t hear may not even know if it’s spilling out
hair in a low bun, securing with a soft alerts, or slip them into a case that of your bedside lamp. Which it very
elastic. Tie on a silk scarf to nix frizz. blocks light and blunts buzzing. well might be, since today’s energy-
Use your phone as an alarm? Keep it saving CFLs and LEDs contain up to
ALWAYS SHEET RIGHT away from your bedside, facedown. 35 per cent blue light – as much as
Sorry, marketing hype, but broad daylight! Swap in bulbs that
high thread counts are less TURN OFF THE (BLUE) LIGHT are designed to eliminate the blue,
breathable and can be sweaty. It’s emitted by your devices, and it so you’re not suddenly jarred wider
Look for counts under 600. throws off circadian rhythms and awake if you do get up in the night.
messes with melatonin production.
If you must plug in while unwinding,
wear glasses that block blue light.

The
disruptor
stress
Cue the bleary-eyed cycle: lack of sleep activates the
brain’s worry centre, which in turn makes sleep more scarce.
Left unchecked, this can trigger a condition called general
sleep anxiety, where you’re so stressed about getting enough
that you can’t get any. This on top of everything else in your
life? Sigh. You need a slow, even pulse – under 60 beats HOW TO
per minute – to usher your body into unconsciousness.
Which means convincing those racing thoughts to go STOP THE
at a more leisurely pace. Tap any of these essentials before SPIRALLING
hay-hitting; all have been proven to help bring instant calm.
Seeing a
psychologist or
sleep therapist
Journal
Jot down your top three stressors
Adult can make a
profound difference,
with an action item for each.
Just acknowledging them this
lullaby
According to research group
as cognitive
behavioural therapy
(CBT) can be
way stops unproductive ruminating, Mindlab International, the most effective for helping
allowing your mind to switch off. soporific songs have a consistent you fall and stay
rhythm of 50 to 60 bpm (listeners’ asleep. How to
heart rates will gradually slow to self-soothe in the
Orgasm
A big O helps you get to Z-town
match it), are five minutes or longer
and have no catchy refrain or “hook”
moment? When
you’re wide awake
by releasing the hormone that keeps your brain engaged as it and panicking
oxytocin (which counteracts stress tries to predict the musical pattern. about money or
hormones), as well as serotonin The perfect mix of these attributes
that thing your boss
and norepinephrine (which help can reduce anxiety by 65 per
said, repeat this:
“There’s nothing
your bod cycle through the deeper cent! An example of such a tune?
I can do about it
stages of slow-wave and REM). A wordless eight-minute melody in the middle of
called Weightless by Marconi Union; the night. I’ll make
it sounds like the love child of a a solid plan in
Weighted classic spa tune and an outer-space-
movie score – and it made some
the morning.”
blanket
The pressure can trigger your
women so drowsy during the study,
researchers have advised against
brain to pump out soothing listening to it behind the wheel.
neurotransmitters – kinda But for bed? Download it, stat.
like when you get hugged.
94
sleep
NAP-
TIME
RULES
Weekend siestas are lovely
– unless they’re done
wrong, at which point
they shit all over your
evening slumber. So...
Don’t nap past 3pm.
After that, your circadian
clock shifts into evening
mode, so late-day Zs cut
into night-time rest.
Nap for only half an hour.
This duration boosts
alertness and reduces stress.
More than this and you’ll
risk grogginess, insomnia
and wake-ups later on.
Keep yourself on schedule.
To ensure you don’t doze for
too long, sip a caffeinated
bev just before resting. The
caffeine will kick in around
30 minutes later, exactly
when you do want to rise.
Nap nirvana accomplished.
Your apnea risk

You’re young. You’re fit. Which is as often as 100 times per hour) is Think you might have it? Speak
why your doctor may not even think typically found in overweight men to your doc, who can recommend
to test you for obstructive sleep apnea over 40 who snore heavily. But as tests. If it turns out you do have
(OSA) if you complain of unexplained many as 9 per cent of women may apnea, remedies range from lifestyle
exhaustion, morning headaches have OSA and, left untreated, changes to CPAP (a machine with
and weight gain. The disorder it can trigger headaches, heart a mask that uses a steady stream of
(characterised by blocked night disease, stroke, depression and air to gently keep your airway open
breathing and microawakenings even attention deficit disorder. throughout the night) and surgery.

The
disruptor
your
body
It’s 2am. You’re asleep. Then a neck creak. (Toss.) A heavy
weight on your back. (Turn.) A pressure in your belly. (Flip.)
Chronic discomfort can disrupt sleep long term – let’s sort it.
HEARTBURN
NECK OR BACK PAIN ALLERGY SYMPTOMS OR ACID REFLUX
PILLOW A curved, cushiony memory Try a latex pillow. Why? Turns A wedge pillow elevates your
foam one supports your neck out it’s mite and mould torso, which keeps stomach
and keeps your spine straight. kryptonite. Bless you. acid in its place and prevents
reflux. Oh, and don’t just
stack a bunch of regular
pillows under your head
– this can tweak your neck.
MATTRESS A medium-firm type will Go for a hypoallergenic Some people see better
keep your spine, head, mattress without springs, results when their whole
neck and shoulders in a since moisture, bacteria and body is tilted; a foam
straight line. Worst for you? dust mites can hide in coils. Or wedge that goes under your
Saggy mattresses. Always house your existing mattress mattress will slightly angle
toss them after 10 years. in a hypoallergenic cover (with its entire sleeping surface.
a pore size under six microns).
MORE Doing yoga or pilates Bathe before bed to rinse Before bed, sip a cup of
regularly strengthens ab away pollen spores so you liquorice tea or 170g of aloe
and back muscles, which won’t breathe them in all vera juice; both are shown to
promotes proper posture night (yep, they can hang cool heartburn. Or nix gastro
and movement, reducing out on skin and hair – gross). issues with this yoga move:
strain. If an aching back lie on your back and hug
blocks sleep for over two knees to chest. Release
weeks, ask your doc about left leg and hug right leg
spinal manipulation (small for 30 seconds. Switch
adjustments by a physical legs and repeat, then relax
therapist) to bring relief. both. Do up to three times.
96
sleep
WHEN
NATURE
CALLS…
AND CALLS
Rule out a UTI
It’s normal to wake
up once or twice
a night to go, but
a sudden increase
in bathroom trips,
waking to pee more
than three times
per night or burning
or stinging during
urination can signal
a dreaded UTI.
See your doctor.
Cut caffeine
Quit coffee in the
early arvo. Seems
soon, but caffeine is
a diuretic with a half-
KLINE, SLEEP MEDICINE SPECIALIST, AMERICAN SLEEP ASSOCIATION; ELIK A KORMEILI, LICENSED SLEEP THER APIST; MARC LEAVE Y, PRIMARY CARE PHYSICIAN
life of six hours, so if

SOURCES: MICHAEL BREUS, CLINICAL PSYCHOLOGIST AND AUTHOR OF THE SLEEP DOCTOR’S DIET PL AN; MICHELLE DRERUP, BEHAVIOUR AL SLEEP MEDICINE
SPECIALIST; CATHY GOLDSTEIN, NEUROLOGIST; CONOR HENEGHAN, DIREC TOR OF RESEARCH ALGORITHMS, FITBIT; JEANNE KENNE Y, HOLISTIC NURSE; NEIL
AND SLEEP SPECIALIST; JEFFRE Y LEV Y, VET; CL ARE R ATHJENS, VET; ROBERT S ROSENBERG, SLEEP MEDICINE PHYSICIAN AND AUTHOR OF THE DOCTOR’S
you drink a grande

Starbucks drip with
260mg at 2pm, you
The Epilogue
GUIDE TO SLEEP SOLUTIONS FOR STRESS & ANXIET Y; DAVID O VOLPI, OTOL ARYNGOLOGY SURGEON. PHOTOGR APHY: GET T Y IMAGES; STOCKSY
still have 130mg (that No matter which disruptor is your biggest foe, this
equals four cans of bonus intel will help you say goodnight and mean it.
Coke!) in your system
at 8pm, making it
tough for your body
to wind down for
Morning, Shine
Natural rays are one of the most
sleep a couple of
short hours later. sunshine
If your better-rest game starts at
effective ways to jumpstart your
body clock and prepare for
Slow your H2O 7pm, you’re about 12 hours too late. better sleep that night. So throw
Use an app to remind Researchers make a convincing case curtains open when you wake.
you to get your daily that what you do in the morning is And since light therapy works
water intake before key to a healthy circadian rhythm, even better paired with caffeine,
dinner; try My Water which, at night, results in a faster drink that coffee in the sun.
Balance. And if you’re drift-off and longer stretches of
thirsty at bedtime, sleep with fewer interruptions.
knock back just a
single glass. More
Follow this sun-up routine for
quality Zs come sundown...
Refresh
Via sweating and simply breathing,
than that will fill your you lose water all night long.
bladder and might
Gulping just under half a litre of H2O
send you to the loo
before morning. Rise
Waking up within 30 minutes of
first thing activates the brain and
engages your circadian rhythm.
Slash the salt the same time each day (weekends
Put down the chips included) is even more important
after dinner. Salty
foods make you
than bedding down at the same
time each night. Why? It helps
Move
Get up and get your heart
thirsty, thirst makes program your internal clock to pumping: according to a study
you drink and – that’s shut off more easily come darkness. published in Sleep, women who
right – drinking Even try a wake-up light – it emits exercised for 45 minutes five
makes you pee. a gradual glow in the run-up to mornings a week slept 70 per cent
your alarm to ease you awake. better. See you at spin class. WH

Kick
the
last By Alex Davies
5 kilos
98
we i g h t l o s s

W Whether you’re at the tail end
of a long weight-loss journey,
or just want to drop a jeans
size, a small number of kilos
can be harder to shake than
seagulls around fries. “If you’ve
been doing the same thing day
in, day out for months, your
body can just stop responding,”
says celebrity trainer Tegan
Haining. “Or if a few kilos is
all you have to lose, you may
need to look at outside-the-
norm factors like sleep and
hormones.” Dietitian Chloe
McLeod adds that at this
stage, “it’s often just small
[lifestyle] adjustments needed,
so it can feel difficult because
it’s harder to identify them.”
Also on the list of potential
obstacles? A motivation
nosedive when you’re busy,
stressed or have hit a plateau.
Or perhaps you’ve seen results
from your efforts, enjoyed the
feedback but then relaxed
a bit too much. Whatever’s
going on, “consistency in
healthy choices day to day is
going to get the best results
long term,” says McLeod.
As enthusiastic all-staff emails
often proclaim, teamwork
makes the dream work. That’s
why we’ve enlisted an expert
support squad to get you back
on track. Here’s how they help
clients shift those last few
stubborn kilos – and stay
healthy and happy for life.
100
we i g h t l o s s
getting a flood of oxygen back
The top into your muscles and regaining

strength, so you get the most
out of every single working set.”
trainer
PT Tegan Haining has
Turn the lights out
“How you wake up really dictates
your day. If you’re feeling irritable
and angry, you’re probably going
worked with Jessica Gomes, to take that attitude into your
Natalie Imbruglia and David day. Your growth hormones are
Beckham. She’s also the also released at night-time while
author of fitness and diet you’re sleeping – they’re the ones
plan The 7 Day Quickie
responsible for building lean muscle
and helping you burn fat – so not
Decode your hormones getting adequate sleep really does
“Cortisol is our stress hormone and, mean that a lot of people struggle
when it’s elevated, we can hold fat to lose that extra layer. Going to bed
more around our abdominal region, at 1am? Try 10pm, bringing it earlier
belly button and side profile. When by increments of 15 minutes.”
you [address] stress, those extra
five kilos might suddenly fall away. Ditch bathroom scales
Our bodies let go of water weight “If you’re gaining muscle and
we’re holding onto, we might not losing fat, you can still weigh the
be comfort eating as much, we’re same amount. But people get so
sleeping better. Learning to manage discouraged by a number on the
your stress levels is important – even scales – and that’s a great way
just take a moment in your day for to have a croissant for breakfast
three deep calming breaths.” instead of eggs and protein,
because you think your efforts
Rock resistance aren’t working. There are more
“Cardio burns fat, but only while accurate ways to track progress,
you’re doing that exercise. However, like using a measuring tape, photos
if you add resistance with body or finding a pair or jeans you can’t
weight or weights, you carry on fit into, then seeing where you’re at
burning fat after you leave the
7500
after three months of training.”
gym. Why? Your body has to work
to rebuild the muscle you’ve just Always do the maths
Walking more than broken down. That’s when your “Look at the accumulative effect of
this many steps daily metabolism fires up because you your day-to-day patterns. Clients
is linked with greater need to convert energy to fuel those will say, ‘I only have two glasses of
weight-loss success. muscles. It’s not about trying to lift wine in the evening’, but that’s still 14
Lace up, buddy. as much weight as you possibly can glasses of wine a week. And if you’re
Source: Translational Journal
of the American College of – I’ll do, say, 60–70 per cent of the struggling to lose the extra layer,
Sports Medicine most I could do. Do 10–12 reps of could that be a contributing factor?
an exercise and then move on.” If you cut back to one or two days
a week, you’re getting rid of 10–12
... And rest! units. That’s a lot! These are the little
“People try to do everything very things that make a difference to one
fast in the gym, but I’m always or two kilos of weight in the body.”
trying to get my clients to slow
down. You might do a circuit-style Switch your mindset
training session with resistance and “During busy times, it’s better to
weights, but don’t be afraid of your exercise two or three days a week
rest period – that’s where the magic and be satisfied, rather than putting
happens! You could give yourself pressure on yourself to work out
30-second rests between exercises. every day, and then feeling like
It feels like a long time, but by the a failure if you don’t do that. You
20th set, you’re going to be loving might not be reaching new goals,
those 30 secs. That’s when you’re but you’re going to stay on course.”
101
The nutrition pro
Chloe McLeod is an accredited practising dietitian
and sports dietitian with a focus on gut health
Do a total reset lunch, but a lot of the time because
“Food diaries can be incredibly there are no carbohydrates there,
useful, as writing everything down you’ll end up being a bit hungry or
means you become more aware of looking for those carbs later on in
everything [you eat]. Also, if your the afternoon. Incorporating
motivation’s flagging, come back to a small portion of the right carbs
your goal. Even create an external at lunch (like chickpeas, quinoa or
reminder, like changing your phone sweet potato) can help manage that
background to the place you’re afternoon craving. Same with dinner
going on holiday in a few months.” and craving sweets afterwards.”
Eat pizza (yes, really!) Spot hidden kJs

“If there’s been too much restriction “Things like cordial (whether it’s
or deprivation, you feel like you’re sugar-containing or one with
missing out on things – a glass of artificial sweetener) can add
wine or pizza – and after a while, kilojoules or increase that taste for
you don’t want to [miss out] something sweet later in the day.
anymore. I often talk to clients about A lot of smoothies and yoghurts
still including some of those extra can be quite high in kilojoules, so
things throughout the weight-loss be mindful of those. And if you
process, because it makes it much like a milky coffee, maybe have
easier to maintain the changes one a day rather than two, or
they’ve been making. And it can a piccolo instead of a large.”
be easier to say ‘no’, because you’ll
know you’ll have those treats at a Portion distortion
point when you really want them.” “If you’re overeating it’s hard to
lose weight – but also if you’re
Don’t forget weekends undereating. I’m talking to more and
“One of my clients [who’d hit more people about eating enough
a weight-loss plateau] was killing it rather than cutting back. Your body
with her food between Monday and needs enough food to function each
Friday. But then, come Saturday, day, and in some cases, eating too
she’d have cake with her husband little can slow weight loss as your
after the gym, then lunch with body tries to conserve fuel. Look
friends and usually half a bottle of at portions, timing and activity – if
wine in the evening. So her overall you’re getting up, walking your dog,
kilojoule intake for the day doesn’t going to a spin class and are pretty
compare to the rest of the week. It’s active, you’ll have different energy
about looking where you can make requirements from somebody
small changes. She didn’t want to who gets up, goes to work, does
not have the cake, which is totally a yoga class and that’s about it.”
fine, so we looked at how we could
make lunch lighter, or not include Love power foods
some of the other snacks in the day.” “Legumes are one of the best food
groups for weight loss. They’re rich
Nix cravings with carbs in fibre, are low GI and really good
“If you’re craving carbohydrates, for your gut health because of the
often it’s because there haven’t prebiotic fibres they contain. Also
been enough healthier carbs at focus on good-quality protein and
other times of the day. Say, lunch eating at least five serves of vegies
is a tuna salad – a really healthy each day. Keep well hydrated, too.”
102
we i g h t l o s s
The
is telling them – if it’s hungry, it’s
saying I need to eat nutritious foods.
When it starts to get full, that’s a
natural sign to stop. How is a food
mind going to affect them? Not is it

‘good’ or ‘bad’, but will it make
them feel satisfied and energised,
expert or sluggish and tired? Intuitive

eaters don’t have avoided foods;
they just listen to their bodies.
Be present, pause and ask, ‘Is this
food a good choice for me?’”
Glenn Mackintosh is a leading
psychologist and the founder Get your mojo back
of Weight Management “Hypnotherapy is fantastic for
Psychology in Brisbane motivation. It’s not someone
controlling your mind; it’s a process
Be honest with yourself you go through with a qualified
“First off, ask if you’re taking care of hypnotherapist that allows your
yourself. Are you eating nutritiously mind to open to new ideas that
Ditch the ‘D’ – not perfectly – and moving your are right for you on deeper levels.
word: taking body regularly and getting enough It’s very relaxing. Try a light self-
a two-week sleep? If so, your body’s going to hypnotic process at home – close
break in the find its natural weight. When people your eyes, take a few deep breaths
middle of a are trying to lose those last five or and imagine how you want the day
diet actually 10 kilos, sometimes what they’re to go. For example, you imagine
helped a actually doing is fighting against yourself feeling stressed and tired
study group
their body. If you’ve spent five years at work, but then going for an
shed more
kilos than trying to get there, it might be that afternoon walk and feeling good. In
continuous what you actually want is not to lose a relaxed state, you’re suggesting to
dieters – and five kilos but to improve your body yourself that you’ll actually do that.”
maintain it image. That comes from embracing
better in the the body you have now from a Expand the picture
long run. place of love and acceptance.” “For most people, their ‘why’ or the
Source: University reason they’re making changes is
of Tasmania
Eat more mindfully weight loss, and that’s not always
“People who manage their weight helpful long term. As soon as you
best in the long term are intuitive get [to your goal], you often lose
eaters. They ask what their body motivation. Your ‘why’ can be
important, but try zooming out
from the number on the scales and
Tap away
looking at all of the ‘whys’ – the
multiple reasons it’s wonderful
to take great care of yourself, like
cravings
Yep, we said tap – as in the thing you impatiently do to your
health and how it makes you feel.”
Tune into emosh eating

“Part of intuitive eating is noticing all
watch when your mate’s running late. But stay with us: this
of the other reasons we eat, whether
is a legit technique Mackintosh uses to help people curb food
hankerings. The gist? When you have a craving, tapping on it’s just because a food is there or
certain acupressure points on your face and body sends you’re emotional. Acknowledge that
a calming message to your brain, which helps you think more emotional eating won’t make you
clearly and make better choices. “When you do it, you can
feel the craving just clear away,” explains Mackintosh. feel better and use it as a signal –
Science is on side: a Bond University team scanned the brains ‘I’m having a food craving, I’m not
of study participants before and after four weeks of DIY hungry; let’s look at what’s behind
tapping therapy. They saw that the brain area that activates
that craving.’ Not sure what you’re
hunger and cravings settled down after the month of peeps
getting their tap on. Check out the researchers’ online feeling? Just start writing whatever
program at weightmanagementpsychology.com.au. comes into your mind. After a page
of two, you’ll get to the issue.” WH
1 03
The
magical
power
of food
pairs Get your matchmaker on at mealtimes to
maximise your nutritional gains, fast!
By Emma Pritchard

nutrition
Soup up
kale with
citrus
Chances are you’re already
nailing this combo – kale
with lemon is a total taste
w i n n e r. “ C o m b i n i n g v i t a m i n
C- r i c h f o o d s , s u c h a s c i t r u s
fruits, with those high in
iron, like dark green leaf y
vegetables, increases your
body ’s ability to absorb the
i r o n f r o m t h e l a t t e r, ” s a y s
natural medicine expert Dr
M i c h a e l M u r r a y. V i t a m i n C
converts iron into its more
b i o a v a i l a b l e f o r m . H a n d y,
since around 25 per cent of
women have low iron levels,
and regular exercisers are
m o r e a t r i s k o f d e f i c i e n c y.
Iron is responsible for
making red blood cells that
move oxygen around the
b o d y, g i v i n g y o u e n e r g y –
so if you’re lacking, you’ll
struggle to smash that PB.
1 05
T This, friends, is nothing short of plate-based
sorcery. As new book The Magic of Food reveals,
healthy eating is all about synergy – that is,
eats that work way better together than apart.
The thinking? That some nutrients are more
bioavailable – or readily absorbed by the body –
than others, and when consumed simultaneously
they can have a powerful effect. Dr Michael
Murray, the book’s author, says food pairing
is key to getting the most from your meals.
“My work focuses on synergetics – the way
foods work together to achieve effects greater
than the sum of their parts,” he explains. “This
interaction can control things like inflammation,
hormone changes, blood flow and cellular
ageing.” So, are you ready to couple up?
ELEVATE
CARROTS
WITH AVO
To get more nutritional currency from
the orange crudite favourite, add some
avocado. According to research by Ohio
State University, eating them together
enhances the absorption of the beta-
carotene compounds in carrots and
increases their conversion into an
active form of vitamin A – the nutrient
responsible for skin, skeletal and eye
health. “The study compared a raw
carrot meal and the same dish with the
addition of an avocado. It was shown to
significantly increase the conversion of
the inactive provitamin A to the active
vitamin A, and boost beta-carotene
(an antioxidant that protects cells from
free radical damage) absorption by
six and a half times,” says Murray. Plus,
it more than quadrupled the uptake
of the antioxidant alpha-carotene,
which is associated with increased life
expectancy. Double whammy.
Go nuts with berries

Reckon your cholesterol levels are a problem for future you? Findings published in the Annals of
Internal Medicine showed that having high cholesterol in your 20s and 30s can increase your risk of
c o r o n a r y a r t e r y c a l c i f i c a t i o n s (a p r e c u r s o r t o h e a r t a t t a c k a n d s t r o k e) b y 4 4 p e r c e n t . B u t , a c c o r d i n g
t o M u r r a y, d i e t a r y m e a s u r e s a r e e f f e c t i v e i n l o w e r i n g c h o l e s t e r o l l e v e l s . H e s u g g e s t s e a t i n g n u t s w i t h
berries. “ They contain complementary ingredients; the cholesterol-lowering monounsaturated fats in
the nuts pair with the cholesterol-lowering flavonoid components of berries .” And there’s more magic
to be found in this combo. A study in the American Journal of Clinical Nutrition found the synergy
of nutrients in nuts and berries could benefit brain function, too. Not bad for a grab-and-go snack .

nutrition
TURBO
CHARGE
TOMATOES
WITH OIL
Think of chopped tomatoes drizzled with extra
virgin olive oil and you can almost feel the sun
on your face. “Tomatoes contain lycopene,
which is protective against heart disease and
major cancers, such as breast, colon, lung, skin
and prostate,” says Murray. “And, like all fat-
soluble nutrients, taking it with oil increases its
absorption.” The science stands up: an Australian
study by Deakin University found that people
who consumed tomatoes with olive oil enjoyed
an 82 per cent increase in the concentrations of
lycopene in their blood plasma. But don’t think
any old oil will do. “In another study, it was found
that, while sunflower oil also increases plasma
lycopene levels, it’s extra virgin olive oil that
triggers the greatest improvement in lycopene’s
antioxidant activity,” Murray adds. Noted.
1 07
nutrition
CANCEL OUT CARCINOGENS WITH GREENS

You know you should eat your veg – duh. But according to Murray, greens such as parsley, spinach and kale have
cancer-combating properties that make them worthy of a place on your plate – and even more so when paired with food
that’s been fried, roasted or grilled. A study by Japan’s Kyushu University found the urinary presence of cancer-causing
compounds was halved when 70g of parsley was consumed with a 150g portion of fried salmon. Another study by
the University of Arkansas found rosemary had a similar effect when eaten with grilled meat. “Grilled and fried
meats [have been linked to] the formation of cancer-causing compounds known as HCAs,” Murray explains. “The
phytochemicals in parsley and other greens are especially effective at neutralising these toxic compounds by
preventing their direct damage to cells, as well as aiding in their breakdown to non-toxic compounds.” So eat up!
The
not-so-clever
combos
Some gruesome twosomes
to swer ve at all costs .
Bacon +
Bacon may be your hangover
cure of choice, but both
beer Green tea
dried fruit
+ Spinach
+ milk
Iron-rich foods such as Spinach is extremely high in
contain nitrates that are
apricots block the antioxidant oxalates – compounds that can
converted in the body to

ac tivit y of your healthy brew, bind to calcium and reduce
nitrosamines – compounds
while polyphenols (for i t s a b s o r p t i o n i n t h e b o d y,
that have been linked to
instance, EGCG) in green tea leaving it to crystallise into
diabetes , Alzheimer ’s
also decrease the amount of stones in your kidneys .
d i s e a s e a n d c a n c e r. Y i k e s !
iron the body absorbs. Sip D e f i n i t e l y n o t i d e a l ! WH
your cuppa at least 30 minutes
before or after eating.

W O M E N
W I N T
WITH THE WINTER OLYMPICS ABOUT TO KICK OFF,
MEET THREE AUSSIE SUPERSTARS GOING FOR GOLD...
By Lucy E Cousins
Most of us are sweltering through a long,

hot summer right now (40-degree heat
anyone?) But behind the scenes, some of our
best athletes are getting ready to battle it
out in chillier conditions on the slopes at the
2018 Winter Olympics. This year, Australia
is set to make its mark on the games, held
February 9–25 in PyeongChang, South
Korea, by sending 50 veteran and newbie
competitors to face off in 10 different sports.
And although we’re in bikinis rather than
parkas at the mo, one thing’s for sure: we’ll be
tuned into all the snow-packed action. Why?
Well, because who doesn’t love a bunch of
dedicated athletes taking on the rest of the
world’s best? It’s inspiring, damn it! And to
get you excited too, we’re about to introduce
you to three Aussie heroes Team WH will be
cheering our lungs out for. Ready, set, snow!

# wo m e n i n s p o r t
O F T H E
E R S
111
Belle
Brockhof f
25, SNOWBOARDER
History after that so OO
was made I could get “My biggest
when Belle better at it.” challenge has
Brockhoff and been getting
snowboarding OO through
depression
legend Alex She took on
Pullin both her very first during my
won gold international teenage years.
at the 2016 comp a year It came to a
Snowboard later in 2004, point where
Cross World and followed I attempted to
Cup in Spain. that up by take my own
Not only was competing in life,” she says.
it Brockhoff’s the World Cup
first World Cup at age 17. But OO
gold medal that’s not all. “Snowboarding
win, it was also She became the gave me light
the first time first Australian during that
Australia won woman to win time. While I
double gold a Snowboard was out riding
in the history Cross World one day, I came
of the event. Cup medal in to a realisation
2012 by bringing that I was the
home bronze. only one who
OO could pull
“I started skiing OO myself out of
the dark hole,”
at age three, Since then
and was given Brockhoff has explains the
a snowboard competed right BeyondBlue
when I was around the ambassador.
10,” Brockhoff globe, most
remembers. recently snaring OO
“I’d practise [in gold at the 2017 “I didn’t want to
the Victorian
2018
World Cup in be depressed
Alps] from Bulgaria. Nice! anymore. I had
when the first to make that
lift opened to
when it finally
OO mental switch
SPORTS
Yet, while her – snowboarding
stopped every gave me peace
future is looking
day, and I even and happiness.”
beyond bright,
hiked the slopes Amen to that!
there was a time
when all she felt
was darkness.
LIST
112
Danielle
firmly set on
a gold medal
success. Even at the Winter
in the lead-up Olympics.
She’s even
Scot t
to one of the
biggest comps hinted that she
in the world, she might pull out
still switches up a quadruple-
OO her training. twisting double
Since her global somersault if
27, FREESTYLE SKIER debut on the needed, which
has spent most
slopes in 2012, OO would put her
As one of for most of she’s competed “I love sports right into medal
of her years on and I think
Australia’s her life. in 26 World Cup contention.
the snow. Yet [they] help
strongest events and won
growing up she what I do with
contenders at
these Winter
OO was more likely
nine medals,
including two of balance, agility, OO
“It’s very to be seen on strength or “For us aerial
Olympics, the the gold variety.
rewarding her surfboard. conditioning,” skiers, it’s
pressure is on quite strange
[to compete]; she says. “I do
for Sydneysider
Danielle Scott
it’s such an OO OO a lot of cross because our
incredible “I remember training, like first Olympics
to bring home a Oh, and on
feeling to have putting skis on surfing or is all about the
cheeky medal. a gym mat, too.
hard work pay for the first time mountain experience,”
After competing
off; to be able and thinking, biking, or she explains.
as a gymnast
OO to gain so much for years, Scott
‘This is slippery even dancing.” “[But] now I’m
Not that you confidence from – what on earth looking forward
was converted
can tell. This [training] as am I doing?’” to going into
laid-back well, because
to aerial skiing
by world champ
she laughs. OO this one with
chick is used I love what I do,” While Scott’s a real chance
Jacqui Cooper, success so far at success.”
to competing,
having been
she explains. who picked her OO is mind-blowing
for a fast-track It’s exactly this enough, this pro
an elite athlete
OO skiing program mixed-sports isn’t satisfied
Given her truly after seeing background just yet. She
amazing track her in action. that Scott has her sights
record in aerial Yep, impressive! believes has
skiing, you’d been a major
be forgiven for factor in her
thinking Scott
ALPINE SKIING FIGURE SKATING SKATING

BIATHLON FREESTYLE SKIING SKELETON
BOBSLEIGH ICE HOCKEY SKI JUMPING
CROSS-COUNTRY LUGE SNOWBOARD
SKIING NORDIC COMBINED SPEED SKATING
CURLING SHORT TRACK SPEED
MARCH 2018 womenshealth.com.au 1 1 3

DANIELLE’S
KILLER ABS
ROUTINE
Want core strength just like a champion skier?
1
Get your sweat on with these fit ball exercises
AB CRUNCHES Rest lower back on ball with

feet shoulder-width apart. With fingers beside ears
and elbows out, draw your belly button towards
your spine and turn shoulders to the left while
lifting left knee. Repeat on right side. 12–20 reps.
2 B r i t t
C o x
MOUNTAIN CLIMBERS Place hands
shoulder-width apart beneath your shoulders on most of us were
the floor and rest feet on the ball. Engaging your climbing trees!).
core, bring your left knee towards your chest, then The event
return it to the ball. Repeat on right side. 16–20 reps. kickstarted
23, MOGUL SKIER
3
her love affair
with the sport.
She may be the
reigning World OO
Champion, doing… So we’d “I just loved the
but Britt Cox all go off after competitiveness
didn’t set out school and build of it, the pure
to be one of the a little jump in adrenaline
globe’s best the trees or ski of competing,
mogul skiers. in a little bump [plus] skiing
The only reason line, and we’d and jumping
she strapped be doing that combined
on skis back right up until fuelled my
in the day was the lifts closed.” passion,” the
to chase her star admits.
brother around OO
Falls Creek in
Victoria, where
As it turned out, OO
her after-school For the next
her family lived. activities ended five or so years
LEG BRIDGES Lie down with hands at sides and OO
up honing
her skills so
she competed
heels on top of the ball (knees at 90 degrees). With in the local race
“I just wanted much that she club, trying
right foot on ball, extend your left leg, pointing
to do what my competed in a mixture of
toes. Raise hips and push left leg towards ceiling.
big brother was her first mogul different skiing
Return hips to the ground. 10–15 reps on each leg.
ski competition disciplines
at the age of
eight (when

I n s t a MUST-SEE
l i f e
@ DANIELLESCOTTSKI
EVENTS
Watch these incredible women (plus
many more) competing on the screens
of Seven! Here’s who Mel McLaughlin,
Seven’s Olympic host, has her eye on.
THE EVENT
Women’s Moguls Finals
Tune in: Sun Feb 11th, 9:30pm AEDT
Cheer nice and loud for Britt Cox – our first real
shot at a medal. She dominated the 2016/17
Cox loves.
season with seven World Cup wins, the
Which means
overall Crystal Globe and world title.
that when she’s
not meditating
or hanging THE EVENT
with her dog,
Doug, you’ll Women’s Aerials
find her at the @BELLEBROCKHOFF Tune in: Thurs Feb 15th
top of a slope
+ Fri 16th, 9pm
somewhere
A dual Olympic medallist (Lydia Lassila), former
about to throw
World No.2 (Danielle Scott) and a former world
until she was herself down it.
champ (Laura Peel) lead Australia’s charge for a
awarded with fifth straight women’s aerials medal. We’ve won
a NSW Institute OO a medal in this at every Games since 2002!
ADDITIONAL WORDS: ALICE ELLIS. PHOTOGR APHY: HAR ALD BENSELIN; MIK AEL A MAT THEWS; COURTESY OF SEVEN NET WORK
of Sport “[Before a
scholarship that race] I just
saw her racing try to breathe THE EVENT
in Europe at 14.
A year later in
and bring
myself into
Women’s Snowboard Cross
2010, she found the moment, Tune in: Fri Feb 16th, noon
herself as one because I know Belle Brockhoff is entering the Games without an
of the youngest that’s when I’m ACL after a horror run of injuries. Just getting
athletes at the going to ski my to the starting line is worthy of a medal!
Winter Olympics best. I always
in Vancouver. remind myself
why I’m doing THE EVENT
OO what I’m doing,
and that I love
Ladies’ Singles and Pairs
“It happened so
fast and I didn’t
it,” she explains. @ BRITT_MOGUL_COX Figure Skating
have much time Tune in: Wed Feb 14th,
to think about OO noon + Thurs 15th, 12:30pm +
the magnitude “Then I clear
my mind of too
Wed 21st + Fri 23rd, noon
of the event,” Australia has two female teenagers competing:
Cox remembers. much thought,
Kailani Craine in the ladies’ singles and Moscow-
“I saw a lot of because I know
born Ekaterina ‘Katia’ Alexandrovskaya
skiers who were that when I push
alongside Harley Windsor in the pairs.
my idols and out of the gate
who I looked it’s going to be
my instinct that
up to, and all of
a sudden I was takes over and THE EVENT
there competing lets me naturally Women’s Ski Cross
against them!” do what I’ve
Tune in: Fri Feb 23rd, 1:30pm
trained to do.”
Sami Kennedy-Sim can handle the unexpected;
OO What a champ!
in 2013, she suffered a minor stroke. Chipping off
But it’s exactly milestones ever since, Sami qualified for the 2014
that kind of Games and finally, after more than 70 World Cup
pressure that races, won her first World Cup medal in 2017. WH
115
GAME
CHANGERS
WANT TO TURN YOUR PASSION INTO A PAYING JOB?
YOU’RE ABOUT TO MEET THREE AMAZING WOMEN
WHO BUILT A BOOMING BUSINESS FROM SCRATCH,
THROUGH SHEER SELF-BELIEF. BUT WHAT DOES
IT TAKE TO BE A GAME CHANGER? A BRAND NEW
BOOK ANSWERS JUST THAT, AS AUTHORS SAMANTHA
BRETT AND STEPH ADAMS BRING TOGETHER SUCCESS
SECRETS FROM KICKARSE WOMEN MAKING WAVES.
“IT’S ABOUT WOMEN WHO ACTUALLY MAKE A
DIFFERENCE IN THE WORLD,” SAYS ADAMS. BRETT
ADDS, “A GAME CHANGER CAN BE IN ANY FIELD, BUT
SOMETHING THEY HAVE IN COMMON? THEY NEVER
GIVE UP.” PREPARE TO FEEL SERIOUSLY INSPIRED

c a re e r s
MOTTO: A MENTOR OF
MINE, WHO I RESPECT
ENORMOUSLY AND RUNS
A MULTIMILLION-DOLLAR
GLOBAL FASHION EMPIRE,
HAS ALWAYS SAID TO ME,
‘JUST SAY YES.’ WHEN
OPPORTUNITIES ARISE,
YOUR DEFAULT RESPONSE
SHOULD BE YES. ALWAYS
BEING OPEN TO IDEAS
AND OPPORTUNITIES CAN
ONLY LEAD TO PROGRESS.
117
JULIE STEVANJA FOUNDER AND CEO OF STYLERUNNER
The creator of an ecommerce store for fitness fanatics, seem to get traction, don’t focus on growing. Focus on
Julie Stevanja has been credited with inspiring the validating your idea and do whatever you need to do to
‘sports luxe’ craze with her online activewear retailer get product/market fit – hold a focus group, call potential
Stylerunner. The site grew by almost 2000 per cent in customers and work out what you need to tweak to help
its first three years, generating a cult-like following. the customer. Having worked at a tech start-up, I was
Winner of Young Retail Entrepreneur of the Year and fortunate to have some insight into the tech elements,
named in the Deloitte Tech Fast 50 in 2016, Stylerunner but there were also moments when my head would spin
delivers to customers in more than 100 countries. from new information. I was determined, however, to
understand every aspect of my business. It took time and
“Before I started Stylerunner, I was living in London many long calls to tech consultants and mentors, but
working for a tech start-up called MUBI. It’s a streaming I learnt so much, especially in those first few years. When
video on-demand platform for cult, foreign and art-house you’re not working in a start-up, you should be learning!
film. Think Netflix for hipsters! My time A great moment was when we
at MUBI gave me the start-up bug. We began working with the big players
had to be agile, hustle, iterate quickly.
Before that, my first professional role JULIE’S TIPS in the industry, Nike and adidas. When
they were as enthusiastic about our
was in institutional finance at ANZ, 4 business model as we were, I knew
which gave me a great grounding for HAVE A PLAN AND WRITE IT DOWN. that we were on the right track.
business, planning and risk mitigation. Of course, like anyone launching
Even my time selling advertising at
4 a start-up, there never seems to be
LOOK AT THAT PLAN EVERY DAY
Vogue Living was useful. I was not AND MAKE DECISIONS BASED enough hours in the day and the ‘to-do’
there for long, but I had to learn to sell, ON THOSE GOALS. list never seems to end. The key is to
pick up the phone and cold call, meet
with clients and get them over the line.
4 work on what’s important, not what’s
urgent. Beyond that, sound financial
SURROUND YOURSELF WITH
In a start-up you’re selling every day!” THE RIGHT PEOPLE, BUT ALWAYS management is crucial and walking the
TRUST YOUR INSTINCTS. line between investing in your growth
If it doesn’t feel right, don’t do it.
and being careful not to overspend is
CREATING STYLERUNNER 4 something that takes time to master!
“The idea for Stylerunner was born NETWORK, NETWORK, NETWORK. I cannot stress enough the importance of
really out of a personal need. I was Meet as many people as you can getting advice in this department.”
in your field; you never know
religiously attending Bikram yoga five where a conversation can lead.
times a week and was finding it really
hard to buy fashionable activewear. 4
JUST START.
BEING A GAME CHANGER
I kept going back to the idea of an “Fashion designers have been doing
Do not procrastinate. Nothing
online destination carrying beautiful will ever be perfect the first time. sport-inspired collections forever, but
premium activewear. If I was facing But, once you’ve started, I think what we did was simply build
this problem, then there were likely the rest will naturally follow. what was already there into a dedicated
many others in the same position – destination to ensure the best of this
this was well before activewear as category was always available.
we know it today became a ‘thing’! Developing talent and watching whip-smart future
The online business model also seemed to work leaders grow in confidence has to be one of the
well for the activewear category (targeting time-poor best parts of running a business. I’m also grateful
professionals) and my background in tech start-ups gave that it has opened doors [for me] to meet successful
me the confidence to launch Stylerunner. The name was founders and businesspeople around the world.
the result of extensive brain mapping and searching I guess being a game changer is about having faith in
for available domain names. After narrowing down a yourself. You will encounter a huge number of people
shortlist, I ran them past some friends and Stylerunner who question what you plan to do. It takes courage and
was the winner – it was also the most expensive!” resilience but most importantly a very strong sense
of self and belief in your abilities, determination and
experience to forge your own way into the unknown.
BUILDING THE BRAND My advice to aspiring entrepreneurs is have passion
“Social media was crucial for Stylerunner in its infancy, for what you are doing. The long days are endless, but
but the truth to traction is finding ‘product/market fit’ – when you do reach a goal, the satisfaction is empowering
ie, building a great solution to a real problem. If you can’t and drives you forward to reach the next one.”

c a re e r s
MOTTO: WHERE THE

MIND GOES, THE ENERGY
FLOWS. FROM A BUSINESS
PERSPECTIVE, WE WORK
TO THE IDEA OF ‘SUCK IT
AND SEE’. TRY SOMETHING
SMALL AND SEE HOW IT
GOES AND THEN BUILD
ON THE IDEA OR THE
DIRECTION AS IT FEELS
RIGHT, GETTING REAL-
TIME FEEDBACK FROM THE
ZEITGEIST AROUND YOU.
SARAH
WILSON
Sarah Wilson is an Australian journalist, TV presenter
and former editor of Cosmopolitan magazine. When
she embarked on her journey to quit sugar and
improve her health, she knew other women would
benefit from everything she had learnt. She compiled
her knowledge into a series of ebooks and programs,
CREATOR OF I QUIT SUGAR which have helped more than 1.2 million people quit
AND NEW YORK TIMES sugar. Sarah is now the go-to girl for health inspiration.
BESTSELLING AUTHOR “I was a journalist for years and then I found myself
living in an army shed in the forest in the Byron Bay
hinterland, trying to work out what to do with my life.
A mid-thirties crisis. I was recovering from a severe illness
and was merely focused on getting better. Quitting
sugar was part of that. Social media was starting to
take off, so I developed a community based around
my journey. I’d developed a conversation online and
the community was part of the process the whole
way, so they became my mouthpieces. My message is
particularly ‘organic’ and my style is not to be didactic.
119
It was at this point that I went down the rabbit hole,
seeking answers and better science. The first ebook that
emerged from that was titled I Quit Sugar. I was then
asked to turn I Quit Sugar into a program, which I did.
I learnt how to make ebooks and, about six months later,
print publishers approached me about turning it into
a print book. It all unfurled by happenstance. Which
is exactly how I run my business now – trusting that
things will unfurl as and when they need to. I respond
as life posits a challenge right in front of me!
A big part of the 8-Week Program and my business
as a whole is the notion of working to the idea that
what I present should be a gentle invitation and a gentle
BIANCA
experiment. I think this is what resonated in an era of
aggressive, bossy diet plans (that don’t work).”
EXPANDING THE BRAND
MONLEY
“The biggest challenge was ensuring that I maintained
my health and values while having to push quite hard
to keep up with where the business was heading. I also
had to make the call to move back to Sydney to continue
the work. I had to find a way to make this not feel like
FOUNDER OF EAT FIT FOOD

a compromise but, rather, another gentle experiment.
Through my I Quit Sugar business online, we now have
[16] ebooks available, and two of those are available in
print as well (we self-published). I also have three
I Quit Sugar print books I’ve released (with my The founder of food delivery service Eat Fit Food,
publisher), to continue to respond to the needs of Bianca Monley pioneered the healthy meal delivery
those around the world who are quitting sugar. It’s an market 15 years ago. She continues to dominate the
elegant business model and when you work online, you industry with constant innovation and passion for
have real-time interactions that can guide the ship. the business she started in her own kitchen.
I feel like the luckiest girl on the planet to have a
career that actually allows me to do what I told my “I started Eat Fit Food in 2002 when I was just 22
mother I wanted to do from the age of five or six – to years old. My vision was to produce incredibly tasty,
make the world better (at seven, I told mum I’d be the nutritious and fresh home-delivered meals packed full
first female prime minister of Australia; I think I landed in of natural produce. I am truly passionate about food and
a better gig). I was fortunate enough to take a myopic, fitness, and believe that eating well and feeling healthy
obsessed interest in the science of sugar as it was should be an enjoyable part of everyone’s daily life.”
emerging. It was the right timing. But I think the fact the
message isn’t pushy is what enabled people to come to
the idea when it suited them, which is vital when you’re THE PHILOSOPHY
talking about making a big change in your life.” “Eat Fit Food was started to make a difference in the way
people feel through nourishing food. In the beginning,
I was living in a small apartment based in Bondi. My
weekends quickly turned into me rushing off to the
SARAH’S TIPS
PHOTOGR APHY: GEORGES ANTONI; ROB PALMER; DREAMACHINE
fresh food markets on a Sunday morning, buying

produce, [and] bringing it home to prepare and then
4 cook on my grill. I recall having to cook outside on the
CREATE SOMETHING FIRST AND THEN TRUST
THAT THE COMMUNITY/CUSTOMERS WILL balcony many times as it smoked out my apartment!
FOLLOW WHEN IT’S THE RIGHT TIME. After packing the food into individual containers and
4 cooler bags, I would go to bed and get up at 3am to start

my delivery shift, so all of my clients would receive their
BELIEVE IN WHAT YOU’RE DOING.
If you don’t have a solid belief in what cooler bags by 7am that day. As more orders flew in,
you’re creating, the world will ‘smell’ I bought a van and then set up a commercial kitchen.”
the lack of authenticity and wobbliness
in your own intention. But once you hit
that spot where you truly believe in what
you’re doing, steer your energy fully THE CHALLENGES
and convincingly in that direction. “In the early days, it was extremely difficult to get
funding as the banks wouldn’t go near my start-up and I
120
c a re e r s
BIANCA’S TIPS
4
NEVER GIVE UP.
No matter how hard it becomes, stay
positive, express gratitude and
challenge negative thoughts.
4
DEFINE YOUR BUSINESS GOALS, BOTH
LONG TERM AND SHORT TERM.
The most important rule of goal setting
is honesty. Confront your decisions
with confidence as this will result
in greater success.
4
WRITE A BUSINESS PLAN.
What you plan to do and how you
plan to do it. Close your eyes. Imagine
MOTTO: STAY POSITIVE,

that it is three years from now –
where do you want to be?
EMPOWER OTHERS AND 4
NEVER, EVER GIVE UP. FIND A MENTOR OR BUSINESS COACH,
SOMEONE YOU ADMIRE AND LOOK UP TO.
4
MANAGE YOUR CASHFLOW FROM
didn’t have enough collateral to offer them as insurance. THE VERY BEGINNING.
So, thankfully, some friends stepped in and helped Cashflow is the lifeline of your business.
Grow organically, but always keep in
me. For me personally, not having previous business
mind the following: know your break
experience was a huge lesson and I definitely learnt the even, maintain a cash reserve and
hard way. Usually by making some rash decisions, which collect your receivables immediately.
resulted in me losing more money than I intended to.
However, on the flipside, by making these
mistakes I learnt something new and began to take the
business to the next level. Staying strong and believing boss and wearing multiple hats has you going in so many
in yourself is key. It is also important to surround directions and striving to be your best every day.”
yourself with positive people who will elevate you and
provide you with the ongoing support you need.”
BUSINESSWOMAN AWARD
“My biggest achievement so far is winning the Veuve
THE SUCCESS OF EAT FIT FOOD Clicquot Business Woman Award in March 2016! The
“Technology has played a huge part in the success of the Veuve Clicquot New Generation Award is part of
brand. Having a functional website where people can a global initiative and recognises the success and vision
order their meals and programs online within a few clicks of up-and-coming entrepreneurial businesswomen. The
of a button is real time saver. Social media has also made panel recognised me as a true innovator, identifying
a huge difference, from brand awareness, understanding a market opportunity for healthy home-delivered food
our audience, getting instant feedback from our more than a decade ago and staying ahead of the
customers’ perspective, generating leads and creating curve as the segment has exploded in recent years.
meaningful relationships with like-minded brands. When I heard about the award, I was extremely
Another key to the success of Eat Fit Food has been grateful. It made me appreciate the journey I have been
staying committed to our core beliefs. Our strength is on for the last 15 years and recognise the path I’ve forged
providing our clients with premium-quality meals and in changing so many people’s lives for the better.” WH
produce, as well as first-class customer service.
Eat Fit Food has my heart and soul, utterly and This is an edited extract
completely. I call it my firstborn child as I had the from The Game Changers by
opportunity to build it brick by brick from scratch myself. Samantha Brett and Steph
However, over the past three years, there has been a Adams, published by Viking,
slight shift due to me having three beautiful children. RRP $39.99, available
Therein lies my biggest challenge! Being a mum, wife and online and in stores.

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TANDOORI
SALMON
Hub
SKEWERS
WITH
TURMERIC
FLATBREAD,
OH YEAH!
Find your F i l l yo u r p l a t e
with delicious
wholefood
balance
recipes, direct
from the Bondi
H a r ve s t g u y s .
D i n n e r ’s r e a d y
You’ll know them as the
boys behind hit YouTube
cooking channel Bondi
Harvest, not to mention
a new show of the same
name on SBS. But beyond
the screen, Guy Turland and
Mark Alston have released
Balance: The Australian
Wholefood Cookbook. Think
fresh, easy meals packed
with flavour that celebrate
Aussie produce. Yew!
PORK AND PINEAPPLE TACOS

SERVES 6–7
X2kg piece pork belly, 1. For the curing mix, combine

rind removed all the ingredients in a shallow
X24 soft corn tortillas non-metallic dish. Add the
pork belly and massage
FOR THE CURING MIX with the curing mix until it’s
X290g (1 cup) sea salt completely covered. Place in
X220g (1 cup) sugar the fridge for 12 hours. Wash
X2 lemon myrtle leaves under cold water to remove
XFinely grated the curing mix then return the
zest of 1 lemon pork to the cleaned dish.
XFinely grated 2. For the marinade, mix
zest of 1 orange the coriander, citrus juice,
XFinely grated zest of 1 lime mint, garlic, cumin, chilli
X3 garlic cloves, minced
X1 small red chilli,
finely chopped
and olive oil and pour over
the pork. Refrigerate the
meat for another 12 hours.
Note
X1 tbs ground black pepper 3. Preheat the barbecue grill Pushed for time?
X1 tsp fennel seeds plate to a medium heat. Take You can leave out
the pork from the marinade the curing part of
FOR THE MOJO MARINADE and pat dry with paper towel. the recipe, though
X½ cup coriander Place onto the barbecue and it does add a hit
of great flavour.
leaves, chopped cook for 50–60 mins, turning
XJuice of 2 lemons and moving every 5 mins to
XJuice of 2 oranges create an even caramelised
XJuice of 3 limes crust. When the pork begins
X½ cup mint leaves, to flake and fall apart, remove
roughly chopped from the barbecue. Wrap it
X2 garlic cloves, minced in foil and then a damp clean
X1 tsp ground cumin tea towel and let it rest for
X1 small red chilli, 30 mins before carving.
finely chopped 4. For the salsa, place the
X125ml (½ cup) olive oil whole pineapple onto
the barbecue and cook for
FOR THE SALSA 20 mins, constantly moving
X1 pineapple, whole, and turning until soft and
skin removed caramelised on all sides.
X1 garlic clove, Cool slightly then dice
finely minced into 1cm cubes. Mix the
X1 small red chilli, pineapple, garlic, chilli,
finely chopped capsicum, onion, avocado,
X1 red capsicum, diced tomato and mint together.
X1 red onion, diced Season with salt and pepper.
X2 avocados, diced 5. Heat the tortillas, then
X4 tomatoes, diced serve the pork and salsa
X½ cup mint leaves wrapped inside them. Yum!
126
Food
Hub
“If you ’re af ter a

recipe to impress
your mates, these
are pork tacos like
you ’ve never seen
(o r e a t e n) b e f o r e !
B arbecued to
perfection with a
(n o l o n g e r) s e c r e t
whole chargrilled
pineapple and
avocado salsa .”

POKE AND LAZY SUSHI
POKE BASE MIXTURE
SERVES 4–5 Note
X250g sustainable fish, Use fish such as dusky
diced, such as tuna flathead, Australian
X2 tbs soy sauce salmon, whiting, tuna
X2 tbs chopped or Spanish mackerel.
coriander leaves Replace the fish with
X1 tbs sesame seeds tofu or mushrooms for
X1 tsp sesame oil a vegetarian version.
X2cm piece of ginger,
finely grated
X1 garlic clove, minced
XFinely chopped
red chilli, to taste
XFinely grated LAZY SUSHI
zest of 1 lemon SERVES 4
1. Mix the fish, soy sauce, X190g (1 cup) quinoa,

coriander, sesame seeds, cooked to directions
sesame oil, ginger, garlic, X85g edamame beans
chilli and lemon zest in X2 spring onions, sliced
a glass or ceramic bowl. X1 avocado, sliced
2. Cover and marinate in X1 tbs roughly chopped
the fridge for at least 30 coriander leaves
mins but ideally overnight. XPonzu, to taste
X250g sashimi-grade
salmon, diced
X3 nori sheets,
POKE BOWL cut into pieces
SERVES 4 XSesame salt (toasted
sesame seeds ground
“Originating
X190g (1 cup) quinoa, up with sea salt) in Hawaii,
cooked to directions the poke
X1 quantity poke base 1. In a bowl, mix the quinoa, bowl is
mixture (see above) edamame, spring onions, basically
X2 tbs wakame seaweed avocado, coriander and a raw fish
X2 tbs wasabi peas ponzu to taste. Divide mixture salad piled
X2 nori sheets, cut between bowls or plates. on a bed of
into fine strips 2. Top with diced salmon, rice. Here,
nori sheets and sesame fresh tuna
FOR THE SALAD salt. Serve extra ponzu and salad
X85g edamame beans on the side for added punch.
X1 avocado, halved
sit on quinoa
and fanned i n s te a d . We
X1 tbs chopped love all the
coriander leaves h e a l t h y f a t s .”
X2 spring onions, sliced
X2 tbs kimchi
X2 tbs shredded
white cabbage
1. Make a layer of quinoa

in shallow bowls. Top with
Note
the poke mixture, then the Ponzu is a tangy
salad ingredients. Garnish soy-based citrus
with wakame seaweed, sauce. Find it in the
wasabi peas and some nori. Japanese section of
Try using brown rice instead the supermarket.
of the quinoa if you prefer.

Food
Hub
129
TANDOORI SALMON SKEWERS
WITH TURMERIC FLATBREAD
SERVES 4
“ Marinated in probiotic yoghur t

and anti-inflammator y spices , this
tandoori salmon and homemade
flatbread is an action-packed,
aromatic flavour bomb. And
if that ’s not enough, it ’s also
quick and simple to prepare.”
X520g (2 cups) Greek 1. Combine the yoghurt,

yoghurt lemon zest, juice, turmeric,
XFinely grated zest and cinnamon, cumin, allspice,
juice of 1 lemon paprika, cayenne pepper,
X2 tsp ground turmeric black pepper, garlic, ginger
X1 tsp ground cinnamon and a pinch of sea salt in
X1 tsp ground cumin a glass or ceramic mixing
X1 tsp ground allspice bowl. Mix to a smooth
X2 tsp ground paprika paste. Add the salmon
X1 tsp cayenne pepper and gently massage to
X1 tsp ground black coat in the marinade.
pepper, to taste Cover and let marinate for
X1 garlic clove, minced 12–24 hours in the fridge.
X1 tsp finely grated 2. If you’re planning to use
fresh ginger wooden skewers, soak
X500g fresh salmon, them in water for about
cut into 3cm cubes an hour first to stop them
X4 turmeric flatbreads burning during cooking
X3 cups chickpea, kale (you’ll need 10). Thread
and radish salad the fish onto skewers.
3. Heat a large frypan
SALSA VERDE FOR THE YOGHURT SAUCE
X1 lebanese cucumber,
or barbecue over medium-
MAKES 2 CUPS high heat. Cook the salmon
finely sliced for about 1–2 mins on each
X250ml (1 cup) olive oil X260g (1 cup) Greek side, until cooked but still
X⅓ cup mint leaves, yoghurt tender in the middle.
chopped X2 tbs chopped mint 4. To make the yoghurt
X⅓ cup parsley leaves, XFinely grated zest sauce, mix the cucumber,
chopped and juice of 1 lime yoghurt, mint, lime zest and
X⅓ cup oregano leaves, juice in a bowl and season
chopped well with salt and pepper.
X1 tsp capers, finely 5. To serve, smear a tbs of
chopped yoghurt sauce in the middle
X1 tsp anchovy, finely of a flatbread, then top with
chopped salmon and chickpea salad.
X1 garlic clove, minced
XFinely grated zest and
juice of 1 lemon
1. Mix all the ingredients

in a bowl and season with
salt and pepper. Serve
with your favourite pasta.
2. Store this flavour bomb in
an airtight container in the
fridge for up to 2 weeks.

Food
Hub
CAULIFLOWER
PIZZA BASE
SERVES 4–5
“ C r i s p y, l i g h t a n d
golden – without
any of the old
p o s t- p i z z a g u i l t .
Yo u c a n n o w
have pizza every
day of the week!
Our gluten-free
cauliflower pizza
base is packed
with protein, it ’s
simple to make,
and you can
adjust the spices
of the base to
your liking. Gone
are the days when
topping trumped
the pizza base! ”
X600g (4 cups) raw

cauliflower rice
X1 egg, lightly beaten
X50g (½ cup) almond meal
X35g (⅓ cup) grated
parmesan
X1 tsp cayenne pepper
XFinely grated zest of
1 lemon
X1 tsp dried oregano
1. First, preheat the oven

to 200°C. Then line a large
tray with baking paper.
2. Bring a large saucepan of
water to the boil. Add the
cauliflower rice, cover and
cook for 4–5 mins. Drain well.
When cool enough to handle,
transfer to a clean tea towel.
Gather the ends to enclose
and twist firmly to squeeze
out all the remaining liquid.
3. To make the base, combine
the cauliflower rice, egg,
almond meal, parmesan,
cayenne pepper, lemon zest,
oregano and a pinch of salt.
Mix until it’s evenly combined.
4. Press the ‘dough’ out onto
the baking tray, making sure
it is evenly about 5mm thick.
Bake for 35–40 mins, until
firm and golden. Add your
favourite toppings, then
return the pizza to the oven
for 5–10 mins. Serve hot.
131
Food
Hub
RAW CARROT
CAKE WITH
MATCHA ICING
SERVES 6
X300g (2 cups) roughly

grated carrot
X180g (1 cup) Medjool
dates, pitted
X1 tbs coconut oil
X70g (½ cup) macadamias
X60g (½ cup) walnuts
XFinely grated zest
of 1 orange
X1 tsp ground cinnamon
X⅓ tsp finely grated
fresh ginger
X¼ tsp ground nutmeg
X1 vanilla bean, split,
seeds scraped
X90g (¾ cup) goji berries
FOR THE MATCHA ICING

X1 ripe avocado
X1 tbs maple syrup
XFinely grated zest and
juice of 1 lemon
X1 tbs matcha powder
X1 tbs coconut oil
1. Line a 20cm round cake tin

or flan tin with baking paper.
2. Wrap grated carrot in
a clean tea towel and then
twist to squeeze out any
excess liquid. Combine dates,
coconut oil, macadamia
nuts and walnuts in a food
processor, and then process
until crumbly and combined.
3. Add the carrot, orange zest,
cinnamon, ginger, nutmeg
and vanilla seeds. Continue to
process until a smooth dough
forms. Fold the goji berries
through. Spoon into prepared
tin and place in the fridge
for around 20 mins to set.
4. To make the matcha icing,
scoop the avocado flesh into
a food processor and add the “For simple
maple syrup, lemon zest, juice,
grab-and-go
matcha and oil. Process until
smooth. Spoon and spread on
mini carrot
top of the cake and serve. WH cakes, just
PHOTOGR APHY: ROB PALMER
use muffin
t i n s i n s t e a d.”
Like this and want
m o re? G ra b a co py
of Balance by Guy
Tu r l a n d a n d M a r k
Alston, published
by HarperCollins,
RRP $39.99, and
available in book
s t o r e s n a t i o n a l l y.

FEED
YOUR
(LUNCH)
SOUL
Eat well and feel
e ve n b e t t e r. T h e s e
stress-free meals
will nourish your
body and treat
yo ur taste bu ds !
Meet Jasmine Hemsley

This UK author, cook and TV
presenter has a burning passion
for the mind, body and spirit.
She uses her love of home-cooked
holistic Eastern foods, along with
Ayurvedic principles, as a driving
force for health, wellbeing and
happiness. Her aim? To find the
perfect balance in a hectic modern
life and help us to do the same.
What's your dosha?

Ay u r ve d a i s b a s e d VATA U s u a l l y s l i m KAPHA Kapha
on the principles with bony limbs; types have a
of three doshas energetic , joyful well- developed
(a l s o k n o w n a s and open-minded; body with broad
m i n d - b o d y t y p e s) can have a lack shoulders (gains
– Vat a , Pit t a a n d of focus at times. w e i g h t e a s i l y) ;
Kapha – that patient, caring
make up who you P I T TA M o d e r a t e o r and reliable; may
are. Most people athletic physique be prone to sinus/
usually have one or (w h o t e n d s t o g a i n respiratory issues.
two more dominant weight evenly or on
doshas. But you the bottom half);
may exhibit a few perfectionist with
of the other dosha a strong intellect;
traits, too, when i r r a t i o n a l a n d f i e r y.
you’re feeling a
bit unbalanced.

Food
Hub
TIKKA FISH “I don’t have a tandoor (a
type of clay oven), but I
AND PAK CHOI

do like tikka – small pieces
of meat or fish in a spicy
WITH CARROT,
marinade, baked in said
oven. This adaptation is
deliciously easy. In India
FENNEL AND the tikka marinade is made

with yoghurt and spices,
MUSTARD
but since yoghurt with fish
is an Ayurvedic no-no, I’ve
STIR-FRY
swapped it with ghee, which
helps to activate the spices
as well as baste the fish.
SERVES 2 Marinate the fish in advance
for flavour, then bring to
room temp before cooking.”
X1 tsp ground ginger
X1 tsp ground turmeric
X1½ tsp garam masala
X½ tsp freshly ground black pepper,
plus extra to taste
X½ tsp sea salt, plus extra to taste
X½ tsp toasted cumin seeds
or ground cumin
X2–3 tbs ghee
X1 lime or lemon
X½
–1 tbs water (optional)
X2 fillets (about 300g) firm white fish,
such as barramundi
X1 pak choi, quartered lengthways
X1 fennel bulb, trimmed
and cut into long slices
X1 tbs black mustard seeds
X¼ tsp chilli powder (optional)
X2 large carrots, grated
XSea salt and freshly ground
black pepper, added to taste
1. Mix the ginger, turmeric, garam masala,

black pepper, salt and cumin together.
Combine with 1 tbs of ghee and the juice
of ½ lime or lemon to make a paste,
adding ½ to 1 tbs of water, if necessary.
2. Coat the fish in the paste and marinate
in the fridge for at least 2 hours or
overnight. When you’re ready to cook,
bring the fish to room temperature.
3. Preheat the oven to 180°C (fan 160°C).
In a large pan, melt 1 tbs of the ghee
over a medium heat and sear the pak
choi until golden, then season with a
little salt and pepper, and set aside.
4. Place the fish on a baking tray and
FEELING bake for about 15 mins or until the fish is
K A P H A? cooked through, but still moist, adding
Add the chilli and the pak choi for about the last 5 mins.
increase your 5. Meanwhile, melt the rest of the ghee
portion of vegies. in the same pan, if needed, and saute the
fennel. When it’s lightly browned, add the
F E E L I N G VATA? mustard seeds and cook until they start to
Slightly overcook pop (be careful not to let them burn and
the vegetables and turn bitter). Add the carrot, season and
add plenty of fresh stir-fry for a few mins, until just tender.
ginger to the Plate everything up and squeeze over
s t i r - f r y. the juice of remaining ½ lime or lemon.
135
GARY GORROW’S
Love this?
East by West:
Simple Recipes
RASTA DAL
for Ultimate
Mind-Body
Balance by
SERVES 4 Jasmine
Hemsley is out
now, published
X1 tbs ghee by Bluebird,
“Back in 2010, I celebrated RRP $49.99.
X1 onion, finely chopped
my 30th birthday by learning X2 garlic cloves, crushed, or a
Vedic meditation on Bondi pinch of asafoetida powder
Beach with Gary Gorrow, X3cm piece of fresh ginger, chopped
now a good friend. I wanted X1 tbs ground cumin
to include one of his recipes X1 tbs wholegrain mustard
in this book. He shared one X½ tbs ground turmeric
of his favourite dals, which X1 tsp ground cinnamon
came from a Rastafarian. XPinch of chilli powder
It captures the tastebuds X1 carrot, chopped
X250g red split lentils, rinsed
of all newbies to Ayurveda X500ml (2 cups) water
because it’s delicious and X400ml can full-fat coconut milk
tells a great story, which is X4 fresh tomatoes, skinned and
that Ayurvedic food is not deseeded, very finely chopped
necessarily Indian, but rather XJuice of 1 lime or lemon
food that adheres to the XSea salt and freshly ground
principles of Ayurveda. The black pepper, to taste
only slightly questionable XFresh coriander leaves and toasted
ingredients are the mustard cashews, to serve (optional)
and the canned coconut 1. Melt the ghee and gently fry the onion
milk – you could swap the until soft. Add the garlic, if using, and
wholegrain mustard for ¾ tbs cook until soft. Add the ginger, cumin,
of mustard seeds, if you like, mustard, turmeric, cinnamon and
and use fresh coconut milk.” chilli and cook for 30 seconds. Add
the asafoetida (if not using garlic),
then the carrot and stir through.
2. Add the lentils, water and coconut
milk. Bring to the boil, then simmer
for 20–30 mins, lid on, but stirring from
time to time, until the lentils are cooked.
3. Add the tomatoes and cook for a few
more mins until they’re nicely soft. Add
the lime or lemon juice, salt and pepper
to taste. Serve with coriander and
toasted cashews on top, if you like.

Food
Hub
ZAC ’N’ CHEESE
“This is a great meal to make
from scratch. It’s comforting,
WITH BASIL
filling and just rich enough.
Don’t be put off by the long
list of spices – it’s worth it!
ZUCCHINI The cottage cheese and

lentils give a protein boost.
Eat this in summer with the
SERVES 3 basil zucchini, or team with
sauteed cabbage in winter.”
X200g (2 cups) brown rice penne
or any other type of pasta
X2 tbs butter
X2 garlic cloves, crushed
X100g (½ cup) red split lentils, rinsed
X500ml (2 cups) water
X3 medium carrots (about 300g),
roughly grated
X1 tsp smoked paprika
X2 tsp Dijon mustard
X1 tsp sea salt
X1 tsp apple cider vinegar
X200g full-fat cottage cheese
X4 pinches of freshly ground
black pepper
X2 pinches of ground white pepper
X2 pinches of ground nutmeg (optional)
X65g (½ cup) sunflower seeds
X40g pecorino (or parmesan), grated
XBlack sesame seeds,
to garnish (optional)
X2 large zucchinis, sliced into
rounds, to serve
XExtra virgin olive oil, for drizzling
XHandful of fresh basil leaves, torn
1. In a medium pan, cook the pasta

until just al dente (follow the packet
instructions, but reduce the cooking
time by a min or so). Drain and set aside.
2. In the same pan, melt the butter and
saute the garlic for a few mins. Add the
lentils, water, carrots and paprika and
simmer, lid on, for 20 mins until very
soft. If the mixture is very runny, simmer
for a few more mins with the lid off.
3. Add the Dijon mustard, salt, apple
cider vinegar, cottage cheese, black and
white pepper and nutmeg, if using.
Blend until smooth, then taste and
adjust the seasoning. The sauce should
be really smooth and creamy – if it
seems too dry, add a splash of water.
4. Fold in the cooked pasta and then
transfer the whole thing to an ovenproof
dish (about 20cm x 16cm in size),
smoothing it out with the back of a spoon.
5. Sprinkle over the sunflower seeds and
FEELING pecorino evenly. Top with black sesame
K A P H A?
PHOTOGR APHY: NICK HOPPER
seeds, if you’re using them, and then

Swap the penne for grill for 5 mins until lightly browned.
cooked cauliflower 6. Meanwhile, dry-cook the zucchini
– simply chop 1 slices in a ceramic-lined or seasoned
head of cauliflower cast-iron frying pan until tender and
into florets, blanch browned, then transfer to a dish,
and use in place of drizzle with olive oil, season lightly
the pasta. and cover with torn basil. Enjoy! WH
1 37
Ja r sta rs
N o l o n g e r j u s t f o r yo u r n a n ’s
homemade jams, jars are about
t o t r a n s f o r m yo u r w o r k l u n c h e s .
M a k e ov e r yo u r m e a l p r e p n o w
Spot check: How

many curry-stained or
dishwasher-cracked
Tupperware boxes are
lurking under your desk
right now? You keep that
number to yourself (seven
was the high score at WH
HQ), but we’re calling
a new era in food prep –
and it’s all about the jar.
Glass jars are ideal for
holding meals. They have
no chemical nasties – a
win because the National
Institute of Environmental
Health Sciences warns
that reheating plastic can
cause hormone-disrupting
BPA to leach out. (Yikes!)
Bonus? They can also help
you up the nutrients and
maintain a healthy weight.
In fact, the International
Journal Of Behavioral
Nutrition And Physical
Activity confirms meal
preppers are more likely
to make good choices.
So over to Dominique
Eloïse Alexander, whose
cookbook Jar Food is
packed with tasty recipes
crying out for a Kilner!
138
Food
Hub
Berry quinoa
porridge
Q u i n o a h a s a s u p e r- h i g h
protein content and is
full of fibre. The perfect
h u n g e r- b u s t i n g b r e a k f a s t !
KJS SAT FAT SUGAR SERVES
2001 7.2G 29G 1
Sushi pot
X60g quinoa, rinsed
X280ml milk
X½ cinnamon stick
X1 tsp vanilla
bean extract 2. Add the remaining
X1 tbs maple syrup 80ml of milk, the
maple syrup and
All the health benefits and
XPinch of salt clean, fresh flavours of sushi,
XFrozen berries, a pinch of salt, and
stir gently until the w i t h o u t t h e f a f f o f D I Y- i n g t h e
to serve
porridge has thickened rolls. For a bigger protein hit,
1. Heat the quinoa in to your liking. Take it add smoked salmon or tofu .
a pan over a low heat off the heat, then
remove and discard KJS SAT FAT SUGAR SERVES
and add 200ml of the 3353 3.9G 16.2G 1
milk, cinnamon and the cinnamon stick.
vanilla extract. Cover 3. Spoon the porridge
into a 500ml jar and X150g sushi rice 3. When the rice is
and cook for 8–10 mins X1 tsp salt done, use a wooden
until most of the liquid top with the frozen
berries – they’ll thaw X1 tsp brown sugar spoon to scoop it into
has been absorbed. X2 tbs rice vinegar a bowl and stir in the
perfectly when you
come to reheat it at X1 carrot rice vinegar. Cool, then
work. Keeps for 2–3 X¼ cucumber store it in the fridge.
days in the fridge. X½ avocado 4. Chop the carrot
Good morning indeed. XJuice of ½ lime and cucumber into
X1 nori sheet matchsticks, dice the
XSoy sauce, to taste avocado and toss it in
XWasabi, to taste lime, and slice nori into
XPickled ginger, bite-sized squares.
to taste 5. In a 700ml jar, start
XBlack sesame with a layer of nori and
seeds, for rice, followed by a
sprinkling drizzle of soy sauce,
a dab of wasabi and
1. Rinse the rice in some pickled ginger.
a sieve, then place Then add a few pieces
in a pan over a low of each vegetable,
heat along with sprinkling sesame
200ml water. Once seeds throughout.
boiling, cover and Repeat until all the
leave for 6–8 mins ingredients have been
until the water has used up. End with a
been absorbed. few more layers of nori
2. In a bowl, stir to keep it crisp and
the salt and sugar store in the fridge for
into the vinegar up to 3 days. Bet it
until dissolved. won’t last that long.

Vietnamese - inspired X100g raw prawns
X50g glass noodles
X50g sugar snap
peas, halved
X1 red chilli,
finely sliced
X1 tbs fish sauce
XZest and juice
Noodle Salad
X1 carrot, cut into of 1 lime
matchsticks X1 tbs brown sugar
X½ zucchini, cut into X1 tbs peanut oil
matchsticks X½ tsp sesame oil
X2 spring onions,
This salad packs a proper punch and finely sliced 1. Put the dressing
keeps well, so you can double it for XSmall handful ingredients into a
two days ’ wor th of lunches. Chop all bean sprouts small jar, then pop on
XSmall bunch the lid and shake well.
of the veg as finely as you can to
coriander, chopped Pour 1 tbs of the
make sure it ’s coated in the dressing.
X2 tbs sesame dressing over the
KJS SAT FAT SUGAR SERVES seeds, toasted prawns to allow them
3240 6.9G 29.9G 1 to start marinating.
FOR THE DRESSING 2. Cook the noodles
X1 garlic clove, by putting them into
finely chopped a heatproof bowl and
X5cm piece ginger, pouring boiling water
finely chopped over, leaving them
to stand while you
prepare the vegies.
The noodles should
still have a bit of bite
to them, so be sure to
check them every so
often, then drain.
3. Put the remaining
ingredients, except the
prawns and sesame
seeds, into a 700ml
jar, pop the lid on and
then shake well to
mix everything up.
4. Fry the prawns in
a pan until just pink,
then add them to the
jar. Pour over the
remaining dressing,
sprinkle with the
sesame seeds and
chill in the fridge until
you’re ready to eat.
It’ll keep for 2 days.
140
Food
Hub
Hungry? Us
too! Find more
lunch inspo
in Jar Food
by Dominique
Alexander,
published
by Pavilion
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RRP $19.99.
X5 –6 baby potatoes, 2. Lower the eggs
Hot smoked salmon halved

X2 eggs
X1 hot smoked
into the water and set
a timer for 6 mins.
When they’re done,
&watercress salad salmon fillet,

broken into
large flakes
XHandful watercress
run them under cold
water so they’re easier
to peel. Peel, slice in
half and set aside.
3. Put the dressing
FOR THE DRESSING ingredients into a
This recipe is great if you fancy X1 tbs capers, small jar, pop the lid
something fresh but comforting. chopped on and shake well.
T h e r i c h n e s s o f t h e s o f t- b o i l e d XA few sprigs of dill 4. In a 700ml jar, layer
eggs works brilliantly with the XZest and juice of potatoes, hot smoked
sharpness of the tangy dressing. ½ lemon salmon and eggs.
X1 tbs olive oil Drizzle in half of the
KJS SAT FAT SUGAR SERVES X½ tsp each salt dressing, then add
2934 9.2G 3.2G 1 and pepper the watercress and
X½ tsp Dijon mustard remaining dressing.
PHOTOGR APHY: CL ARE WINFIELD
Want to heat it up?

1. Cook the potatoes in Simply remove the
a pan of boiling water watercress and set it
for 10–12 mins – when aside while the jar is
a knife goes in cleanly warming. Then put it
with no resistance, back in and serve. This
they’re done. Remove will keep in the fridge
with a slotted spoon. for up to 4 days. WH

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Dairy swervers, over medium-high
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They’re a friend to food that’s not all. In a study 3. Assemble the corn
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“cheese” over. Garnish
WORDS: AMY HOPKINS . PHOTOGR APHY: JAMES GAR AGHT Y; GET T Y IMAGES
yeast anyway? Glad you Science & Medicine, cheese hot sauce with coriander. WH
asked! Also known as researchers found that Cover 100g cashews
with water and boil
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fitfluential
Our kinda girl...

Saasha
Burns By Natasha Shaw
From the start, Saasha Burns

had a clear vision. As creative
director and founder of wellbeing
brand BEAR, she (along with
husband Sam) wanted to develop
a bespoke range of daily vitamins
“that would fit seamlessly into
your morning beauty or grooming
routine”. As well as look seriously
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last April, BEAR’s been making
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lessons she’s learnt along the way.
Do the research Think digital
“Before launching “A strong social presence
BEAR, we identified a can definitely open doors
gap in the market for within different industries
thoughtfully designed, and connect you with
Aussie-made products like-minded people.
that deliver real benefits. Our carefully curated
We worked with a host Instagram account is our
of experts – naturopaths, vision board, and often
amazing compounding the first point of contact,
pharmacists and medical even before our website
professionals – to develop or LinkedIn. I love how
a range that contains nimble we are as a brand
quality ingredients that – we aren’t afraid to
are proven in efficacy, do things differently.”
ADDITIONAL WORDS: ALICE ELLIS . PHOTOGR APHY: @SA ASHA _ BURNS
safety and stability.”

Be authentic
Hone your brand “It’s easy to be influenced
“Be open to change by all the great design
and new ideas, keep available in the digital
reinventing and never world, but we often
stop learning. We work find true inspiration in
closely with our graphic everyday life. Some of
designer to develop our best ideas or concepts
strong and consistent are found on the open
branding across each road, by the sea or when
touchpoint. We’re very we’re relaxing with friends
detail oriented and and family. It’s key to
constantly refining our understand what makes
work so that everything your offering unique. This
from our website to our is one of the best ways
packaging is synonymous to help define your target
with the BEAR aesthetic.” audience and develop
your tone of voice.” WH

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