Professional Documents
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THE
FITFLUENTIAL
ISSUE
BURN 100
THE
FAT HOTTEST
24/7
ATHLEISURE
BUYS!
The Easiest
Weight-Loss
Tips Of All Time
32
Deliciously
Clean Meals
Score A 6
Instant
Hot Core
Sexy Abs In 7 Minutes
Energy
Upgrades
NEW
For big coffee moments
ll and only
133
FALL IN LOVE
WITH KALE
MAY2017
DISCUSS
15
Get the latest in fitness, weight
loss, beauty, nutrition and health
BEST BODY
33 Cover story: Kayla
The global fitness megastar shares
her genius seven-minute ab workout
75
100 BEST
38 You can do this: netball BUYS
75 100 best buys
Super Netball is in town, and INSPO
its faster and fiercer than ever Lost for athleisure inspiration? Never
fear: our fashion edit has you covered
42 The big fat truth
Navigate the confusing world of
fat. Hint: its not all bad for you FEATURES
45 Ready, sweat, go! 84 The 2017 Fitfluential List
Bored of your usual fitness routine? Meet the 25 Aussie women making
Head to one of these sports retreats big waves in the wellbeing industry
49 Ace your game 94 Hooked on a feeling
WH hangs out with a tennis legend, IV drips for your essential nutrients?
the one and only Serena Williams WH investigates the pros and cons
102 The reshape remedy
The 25 simple tips that will boost your
94
HOOKED ON
metabolism and shift stubborn kilos
PHOTOGR APHY: AGATA PEC AT HEARST STUDIOS; GEORGINA EGAN; OLIVER BURSTON; ADAM FLIPP/SYNC PRODUC TIONS.
ST YLING: NICOLE ADOLPHE; LEDA ROSS. HAIR: RICHARD K AVANAGH/DLM. MAKE-UP: ALISON BOYLE/ THE ARTIST GROUP
FOOD HUB
123 Wholefood goes luxe
LIFE ETC Delicious vegan meal ideas from the
Insta-famous, divine Hippie Lane
51 JOMO
The new wellbeing acronym youll 133 Four ways with kale
wish youd come across years ago Not just for smoothies and salads! Mix
up your kale intake with these recipes
55 A calmer commute
Zoom to zen town with these tips for 136 Rise and shine
staying relaxed in the drivers seat Ditch the plain porridge and let Jess
Sepel energise your next breakfast
56 Can you uberise wellness
ULTRAVIV The apps transforming your health 143 Turmeric
What to do with this golden spice
VITAMINS AND
MINERALS 58 Fire up your sex life, tonight
Our library of sexy resources puts
the O back into knowledge, fast!
REGULARS
BEAUTY & STYLE 6
Eds
10
Ask us
144
The
note anything winners
61 High intensity hair list
Put more life in your locks with 8 114
these root-to-tip haircare hacks The WH Subscribe 146
team to WH Build
66 Check matte a better...
All you need to master the shine-free
look celebs are rocking right now
68 Oral wealth
WH Beauty Editor Ashleigh Austen
goes on the hunt for the perfect smile
May
84
MEET THE FITFLUENCERS
102
ON THE
COVER
75
123
33
136
84
5
EDS NOTE
WHATS ON MY MIND
4
N D
5
U
2
S P O , F O
F I T a difference is what were all here for.
Soak up their amazing stories and
What does motivation mean to you? I guarantee youll walk away feeling like
How about inspiration? To me, its you can take on the world! But thats
the 25 incredible women youll meet not all youll find in this issue. Eat well
on p84. Introducing a WH first: the with deliciously healthy wholefood
2017 Fitfluential List. The 25 hottest, recipes, from main meal salads to
most buzzed-about health and fitness power breakfasts (thanks, Jess Sepel,
1 Some of the amazing
influencers in Oz right now. While who also features in The Fitfluential List
leaders who gave up
they come from different walks of life find her on p91). Up your style game their time for our first
(from trainers to foodies to sporting with our 100 hottest athleisure buys; ever mentoring night.
heroes), they all have one thing think tights, trainers, tops, crops and Read about it on p13.
in common: passion for what they more. And dont miss our exclusive 2 The sports stars of
the future, our Sydney
do, and a burning desire to inspire food and fitness plan from megastar
mentees. 3 Sharing
other women to be a better version Kayla Itsines (p33), who, with her the love with Active
of themselves, every single day. Think global army of 6 million followers, was Yogi Kate Kendall and
fitter, happier, healthier and more the obvious choice for the cover of this Base Body Babes at
empowered. From Bianca Monley, very special issue. Hope you enjoy it our Fitfluential shoot.
4 The International
the founder of Eat Fit Food, who lost as much as we did. Until next month!
Womens Day Sports
both parents to cancer and has built a Leaders Breakfast,
business to help busy women eat better, with soccer stars Moya
to ultramarathoner and all-round legend Dodd and Michelle
Turia Pitt, who embodies the word Heyman. 5 Hanging
out with supermodel
resilience. Andthe unstoppable Base
Jess Hart at the
Body Babes(aka sisters Diana Johnson Jacqui Mooney Editor Triaction Vicious
and Felicia Oreb). That desire to make Follow me @JacquiMooney Cycle launch. Phew!
PHOTOGR APHY: DAVE MCKELVE Y
# meandjohn johnfriedaaus
johnfrieda.com.au @johnfriedaaus
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ON THE COVER
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ASK US SERIOUSLY, ANYTHING AT ALL...
ANYTHING
STRETCH
IT OUT
How can
I stop always
comparing
myself in
yoga class?
Amanda, via Facebook
10
THE SOAPBOX
THREE
Is exercising ESSENTIALS
TO PULL OFF
only on the a last-minute
weekend as dinner party
good for you BY WH FOOD EXPERT BRIDGET DAVIES
as sweating
all week? 1 Chilled drinks
on arrival
2
HURRAH! THE ANSWERS YES, Whether its champagne, cocktails
REPORTS A NEW LOUGHBOROUGH or iced tea, this welcomes guests,
UNIVERSITY STUDY, WHICH FOUND keeps them occupied and buys
THE RISK OF EARLY DEATH (SORRY you time to finish cooking. Score!
TO GO THERE) IS AS LOW FOR THOSE
WHO CRAM THE RECOMMENDED
AMOUNT INTO TWO DAYS AS IT IS
Atmosphere
makers
FOR DAILY EXERCISERS. DOES THIS
MEAN WE CAN PUT OUR WORKOUT
FEET UP MONDAY TO FRIDAY NOW?
NOT SO FAST, SAYS WH STRENGTH Background music, low lights,
AND CONDITIONING EXPERT a few well-positioned candles:
CAMERON BYRNES all essential for creating that
relaxing mood and looking
I had to laugh reading this study. like you do this all the time.
3
While the benefits are there for
Pre-dinner
preventing cardiovascular disease,
especially for people over 40, if you
want to improve performance or get
sculpted abs then binge-exercising
on the weekend just wont cut it.
snacks on tap
Same if your goal is to lose weight. Drive to the servo if you
I can see the benefits of very little have to roasted nuts,
exercise if you have a strict, healthy olives, cheese and crackers
diet of easily digestible foods in portion arranged delectably on a
sizes that best fuel your body. But platter are a must. Nobody
getting your heart and lungs working wants to hear their guests
hard only once a week doesnt support rumbling stomachs.
burning fat or toning muscle. From my
point of view, regular exercise three to
five times a week has more benefits:
increased energy, regular release of
endorphins, consistent kilojoule burn,
regular muscle activation for toning
and strength. Not to mention having
an excuse to wear activewear all day
long. If your only chance to work out
is on Saturdays and Sundays then I
support you, but to get more than just
a heart and lung workout you need to
be exercising during the week as well.
11
FITNESS YOGA EXPERT
BROOKE CLAIRE
ANYTHING
DR DEBORAH
BATESON
*EXPERTS ARENT ABLE TO ANSWER QUESTIONS PERSONALLY. NOT ALL QUESTIONS WILL BE SELEC TED FOR PRINT. ANSWERS
ARE GENER AL IN NATURE AND ARE NOT A SUBSTITUTE FOR MEDICAL ADVICE. CONSULT YOUR GP OR HEALTH PROFESSIONAL
exercisephysiologist knowher best as
andyoga instructor. The Internet Chef. out of respect,
and wont judge.
STRENGTH & WEIGHT LOSS Offer up personal
CONDITIONING TARA DIVERSI information of your
CAMERON BYRNES T: @TARADIVERSI
IF YOU HAVE ANY SPECIFIC CONCERNS. COMPILED BY TAR A ALI. PHOTOGR APHY: STOCKSY; GET T Y IMAGES
IG: @CAMERON Our dietitian is an own, think about
BYRNESPT assistant professor what you want
This celebrity trainer at Bond University.
also has props as one of to know and be
Australias leadingPTs. prepared that the
MONEY
SARAH RIEGELHUTH answers you get
YOGA T: @SARAHRIEGELHUTH may be unexpected.
CLAIRE NETTLEY This financial expert PERFECT
T: @CLAIRENETTLEY isco-founder of DR DEBORAH FIT
Our yoga teacher is the advisory firm BATESON
the former president WealthEnhancers.
of YogaAustralia.
BEAUTY
PSYCHOLOGY DR ELIZABETH
ANSWER To train for extra kays you need to first
I CANT SEEM
DR PAULA WATKINS DAWES-HIGGS
IG: @DOCTOR.PAULA T: @OZDERMATOLOGIST
The clinical psychologist Our dermatologist sees ditch the long runs and embrace shorter, higher
and mindfulness expert
also holds regular
patients at herprivate
practice inSydney. TO UP MY intensity ones. This will give you greater aerobic
capacity when you do start to hit the longer runs
meditation workshops.
MOTORING
RUNNING and helps prevent the potential for over-use injuries.
EMOTIONS
DR ALICE BOYES
STEPHEN CORBY
IG: @STEPHENCORBY GAME. HOW To start, alternate between short sprints: 1-2 x 400m,
2-4 x 200m, 4-6 x 100m one day, then some longer-
T: @DRALICEBOYES
This psychology expert
This former TopGear
Australia and Wheels Mag DO I PUSH paced work the next: 2-4 x 800m-1km at a slightly
faster pace than your usual 3km. Mix in some pace
PAST 3KM?
released her book, The editor is currently testing
Anxiety Toolkit, in 2015. out cool cars in Europe. work: do 1-3 x 1.5km runs another day, slightly
Serena, via Facebook slower than your usual 3km. This plan will help
DO YOU HAVE A QUESTION* you push past 3km gradually and make a regular
FOR OUR EXPERTS? SEND THEM TO single-distance run seem like a walk in the park.
WOMENSHEALTH@PACIFICMAGS.COM.AU BROOKE BEVAN
12
WinSWO M E N I N S P O RT
A WINNING NIGHT
WH brought elite sportswomen together with up-and-coming
athletes for one very special first mentoring sessions with a difference
1 2
WHAT 6
WHY
For six years WH has campaigned
to boost the profiles of our
sportswomen. WinS (Women in 4 5
Sport), is here to provide practical
support to our Aussie athletes. 7 8 9
#WHWINS #womeninsport
Cleanses & purifies to help
maintain Urinary Tract Health* WITH THE POWER OF
Antioxidants & PACs
(proanthocyanidins) from the juice
OCEAN SPRAY
of 55 cranberries per 250ml
CRANBERRY
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calories per 250ml LIGHT
* Drinking one 250 ml serving of Ocean Spray Cranberry Light helps maintain urinary tract health, when consumed as part of a
healthy diet involving the consumption of a variety of foods. Our Farmer Owners grow their cranberries in the USA, Canada and Chile.
{discuss
juicy news. shareable stats. convo starters
Run happy
Instant workout upgrade? Yes please!
Leaning too far forward impacts running
efficiency, say scientists. Lower back
strengthening exercises like planks and hip
bridges can help you both stand taller
and run further. Thats what we call a win!
Source: Humboldt State University
PHOTOGR APHY: SEAN L AURENZ
WORDS: TAR A ALI.
15
discuss
{fitness
LIFT
YOUR
GAME
Maximising squats
is all about timing
BLUFF period. A four-month THE PERCENTAGE REDUCTION
OR
IN YOUR CYSTITIS RISK WHEN
study by Swedens YOU DO MODERATE EXERCISE
ON THE REGS. THE REASON? ITS
17
discuss
{weight loss uss
BUILD A
BETTER
CAKE
BREAK
The Faculty of Dental
Surgery in the UK has
called for an end to office
cake culture by the end
of 2017 as it contributes
to the obesity epidemic
and rots our teeth. Boo!
Try these smart, waist-
friendly swaps instead:
Which drink A B
POP QUIZ!
week?
WORDS: TAR A ALI. PHOTOGR APHY: GET T Y IMAGES
MINUTES
OF TAI CHI,
FIVE TIMES ANSWER: B
A WEEK,
WILL NAB Even better, icy! Sip very cold water and your body
YOU A BETTER has to work harder to cope with the chilly influx.
ENERGY BURN Warming a 235ml glass of ice-cold H2O to body
THAN BRISK temp burns about 29kJ, says research in the Journal
WALKING.
Source:
of Clinical Endocrinology and Metabolism. Drink
Complementary 10 a day for a week and youll burn an extra 2030kJ
Therapies in just for staying hydrated. Easy advice to swallow.
Medicine
Best Australian
Beauty Brand
Back lash!
Size matters. And when it comes
to lashes, longer isnt always
better. According to research
by the Georgia Institute of
Technology, lengthy lashes
funnel air down into the eyes,
introducing dust and fine
particles, which cause dryness
and irritation. The ideal length?
One-third the width of your eye.
For peepers that still pop, opt
for a lash lift over extensions.
According to brow and lash expert
Amy Jean, they give a similar curl
and oomph factor, minus the
potential for breakage. Bonus SUPER
points: lasts around eight weeks CHEEKY
with no need for any mascara.
MULTIMASKING
WORDS: ASHLEIGH AUSTEN. PHOTOGR APHY: KENNETH WILL ARDT/
Multimasking looks good on social, but its even better for your skin.
For the uninitiated, it involves multiple masks applied at the same
time to address different concerns. Breakouts around your nose?
TRUNK ARCHIVE.COM/SNAPPER MEDIA; ED URRUTIA
FAST ABSORBING,
4 IN 1 OIL FOR ALL OVER.
NIVEA Firming Body Oil reduces the
appearance of stretchmarks, nourishes,
evens, and firms skin in 2 weeks.
grain
Porridge oats
(50g uncooked) BOWL
12
chance of premature
death. Gotta love
that. Plus the high
fibre content of
whole grains keeps
34
you feeling full. Get Stir-fry with
your daily dose brown rice
with this quartet: (50g uncooked)
RAMEN EMPIRE
Its the classic noodle
dish and favourite of the
Japanese, uni students
and now food bloggers
who have been making the broth
turn colours and calling it unicorn
ramen. Obvs. Eat yours with these
fresh toppings from Brooklyn ramen
chef Anna Barrios-Horiike.
1 2 3 4
MUSHROOMS + ROAST PRAWNS + GARLIC CARROTS + SPRING ONION SPINACH + SOFT BOILED
CHICKEN = MEATY + FILLING = LIGHT + SHARP = CHEWY + BALANCED EGG = HEARTY + RICH
WORDS: TAR A ALI. PHOTOGR APHY:
GET T Y IMAGES; TED CAVANAUGH
Toss the shrooms in olive The crowd-pleasing Add cup of shredded Saute the fibrous greens
oil and bake at 175C until crustaceans lend a sweet, carrots for texture and in a knob of butter and
tender (about 10 mins) ocean vibe. Throw in sweetness and 1 thinly a few shakes of soy sauce
to boost the savouriness. 1 minced clove garlics sliced spring onion. Milder to boost umami flavour
Grab a herbed bird from the signature bite pairs like than onion but more and offset bitterness. For
supermarket and add bite- a champ with seafood. pronounced than chives, a gooey yolk, boil your
sized pieces for juicy, no- spring onion counteracts egg for 6 mins, plunge
prep protein. Simple! the carrots natural sugars. it in cold water (to stop
the cooking), then peel.
NANAS
SOOTHE
STRESS
Really! A new study
by the Microbiome
Institute at
University College
Cork in Ireland
found prebiotics
could modulate
anxiety, cognition
and stress-related
TRENDING NOW behaviours in
NAP CLASSES
healthy mice, and
could be used as
a treatment for
stress. Theres
growing evidence
I RARELY GET EIGHT WHAT IF I LIKE IT A BIT SIGN ME UP! BUT WAIT,
that microbiomes in
HOURS SLEEP DO TOO MUCH AND CANT WHAT IF THERES NO the gut can regulate
I NEED TO TAKE AN GO BACK TO WORK? CLASS NEAR ME? brain function, and
ACTUAL NAP CLASS? prebiotics (which
Were talking about Talk to HR about help gut bacteria to
In lieu of working a power nap that the possibility of
for Google where thrive) could be key.
refreshes you, not helping them set So, ease angst and
sleep pods are the the kind that leaves up a nap room
norm wellness add leeks, bananas,
you covered in for employees onions, asparagus
studios such as drool two hours like they have at
Sydneys The and honey WH
later. A half-hour Huffington Post. loves Capilano (just
Indigo Project nap not only helps No luck? Snooze
offer 30-minute saying) to cart.
relieve stress and in your car or take
nap classes. They boost your immune full advantage of
begin with a short system, it can also savasana at a
meditation before help reverse the lunchtime yoga
inviting you to damaging effects class. Just try
drift off in a comfy of a bad sleep from not to snore!
space. How to sell the night before,
it to your boss? according to French
WORDS: TAR A ALI. PHOTOGR APHY: STOCKSY; GET T Y IMAGES
Researchers at researchers.
the University of
Pennsylvania
found arvo naps
can improve your
Got chronic dry eye? This irritating issue can arise when contact lenses, meds
and immune system disorders interrupt tear production. Add infrequent blinking
(from staring at a screen all day) and your risk increases. Our tip: drops can lube
things up but, since omega-3 promotes a healthy tear system, a twice-weekly
serve of salmon is one deliciously simple solution. Hows that for see-food?
OUR 2017
E L A XING MOTHERS DAY
R T SPA
O O
F FO R G
GIFT GUIDE
RKIN
A R DWO S
1
H MUM
K
MUM EEP
S SM
SHIN I L E
BRIGING
HT
INCLUDES
A GLASS
CHARGER
5 3
6
1
T
TREA THE
TO
MUMRFECT
PE DEN
GOL FLES
WAF R S DAY
HE H THE
M OT IT
THIS ING W S
R N L E
M O V I L O
BRE FFLE PR !
W A K E R
THE FLE MA
WA F
,
HOPT
8
, C
TE EA
GRA ISK, B OUR
W H M I X Y ST Y
A
ANDY TO T S
A
W MEA O O DL
ENW ND
I T H K E S TA
W TIO N
L ER
MU MIX
HARVEY NORMAN ADVERTISING FEATURE
3
C A NDIN
S HE A L
KITGC N AT U RH
RIN WIT Y
PA I O N E S O R A R
T P
TEM ES
CO N S H A P
IE
M O OTH
S ER!
6
POW L AT E S TH I E
THE O OT
F O R U S S M I S I T:
CIO , V
LU S E C I P E S . a u /
R o m
h n .c i p e s
re c
TRA
M U N S FO 4
FLE MS F RM
X2 I
T TBIT
W I T RACK
BE H TH ER
HA A
ND UTIF IS
PO UL
BA L
NG ISHED
1 LE
13
PORTABLE
WATERPROOF
SOUND!
PARTY WHEREVER,
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12
HARVEY NORMAN ADVERTISING FEATURE
B
200 ONUS
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TS * 2
6
5
10
X
INSTA
FUNN T
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INST RIES
O
MEM UM ON
M
FO R H E R S
M T Y
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DA
1
PR
TECOTECT
H I
A U T NOL ON
TE O AD O GY
MP JU
TO E R AT S T S
PRO UR
HER TEC E
HAI T
R
K
8
PAC DES ,
LU SH
INC N D B RUUC H ,
OU PO
A R AV E L A N D
T R SK
MA ORE!
M
HARVEY NORMAN ADVERTISING FEATURE
6
HARVEY NORMAN ADVERTISING FEATURE
SHOP
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ROOM
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6 Dahlia Table Lamp H44.5cm in Gold & White (PLI14044-WHT) $105.
CORE
BLIMEY!
KAYLAS
7-MINUTE
AB BLAST!
The abs workout and diet of the
worlds most famous PT, revealed
33
W We couldnt run our first-
ever Fitfluential Issue
without featuring Aussie
fitness powerhouse Kayla
Itsines. The co-creator of
the world-famous #BBG
program has a global
Instagram following of
6.5 million (and counting),
shes led boot camps on
at least three continents,
has her very own app,
Sweat With Kayla, and
has published a book,
The Bikini Body 28-Day
Healthy Eating & Lifestyle
Guide. So how, exactly,
does she keep bikini-ready
year-round? Heres her abs
workout and fave recipes.
5:30AM
A DAY
really common for
a lot of women.
WAKEY WAKEY I want to keep it all
7AM 9AM
in-house; you dont
IN THE
Im a morning person.
get the passion or
If Im training clients, BREAKFAST
then the alarm goes I make sure breakfast
WORK IT commitment if you
34
Best Body c ove r e xc l u s i ve
1
b
a
a
b
b
3
OUTWARD SNAP JUMP 4 MOUNTAIN CLIMBER
Do 20 reps on each side
(a) As with the previous positions, start
Do 15 reps in a high plank position with your core
(a) Again, begin in a high plank position with engaged and your feet together.
your core engaged and your feet together. (b) Maintaining a flat back, draw your right
(b) Keeping your belly button pulled in, jump knee towards your chest, then replace it.
both feet outwards until they are wider than Now do the same with your left knee. Move
your hips, then jump them back together. at a fast tempo as you keep alternating sides.
M AY 2 01 7 wom en s he a l t h.com.a u 35
Best Body c ove r e xc l u s i ve
Breakfast
QUINOA PORRIDGE
WITH FRESH FIGS
SERVES 1
tsp pure vanilla extract
125ml low-fat milk
60g quinoa flakes
100g low-fat plain yoghurt
2 tsp pure maple syrup Lunch
2 medium figs, sliced
WORDS: K ATIE MULLOY. ADDITIONAL WORDS: ALICE ELLIS. PHOTOGR APHY: JUAN ALGARIN; JEREMY SIMONS
side or until cooked to your
1. Place first 8 ingredients in a 20 medium raw prawns, liking. Once done, brush over
small bowl; stir until combined. peeled and deveined, again with the marinade.
Add chicken, coating well with tails intact 5. Fill a saucepan with 5cm
spice mix. Cover with cling 120g brown rice water and insert a steamer
wrap; refrigerate for 30 mins. 240g bok choy, chopped basket. Cover, bring to the
2. Heat non-stick frypan over 15 green beans, boil over high heat, then
medium heat and spray lightly trimmed and halved reduce to medium. Add bok
with oil. Add the chicken strips 80g snow peas, trimmed choy and green beans and
and cook for 4 mins each side 1 tbs chopped fresh steam for 3 mins, covered.
or until lightly browned and coriander Add snow peas and steam
cooked through. Remove 20g sesame seeds for a further 2-3 mins, or
from the heat and set aside. Lime wedges, to serve until veg are tender-crisp.
3. To serve, layer the chicken, 6. Time to dish up sprinkle
spinach, capsicum, carrot and 1. Whisk first 6 ingredients over sesame seeds and
tomato within the pita half. together in a large bowl. coriander. Serve with lime
Add the prawns and toss wedges on the side. WH
well to combine. Cover with
cling wrap and pop in the
fridge for 1-2 hrs to marinate,
if you have the time.
2. Soak 10 wooden skewers SNACKS
in cold water for 30 mins. Morning
This stops them burning Beetroot dip
when cooking the prawns. & rice crackers
3. Place rice and 300ml water Arvo
in small saucepan over Berry swirl
high heat and bring to boil, yoghurt
36
Best Body # wo m e n i n s p o r t
Queensland
Firebirds
NSW
Swifts
West Giants
Coast Netball
Fever Adelaide
Thunderbirds Melbourne
Magpies Vixens
Netball
NETBALL
Yet another win for womens sport in 2017: a new national netball comp,
our biggest one yet, is happening now. Get involved with Super Netball!
By Alice Ellis
OUR
SPARKLING
DIAMONDS
Sports fans, take
note! The Australian
Diamonds national
netball team has only
12 months to get in
top gear for our
home-ground 2018
Commonwealth
Games on the Gold
Coast. Nettys
a popular sport in
the Commonwealth;
12 teams will compete
for the title at GC2018.
Fun fact: netball is
the only team sport
purely for women at
the Games. Yew! Lets
hope our Diamonds
will shine bright.
39
Best Body # wo m e n i n s p o r t
SHARNI LAYTON,
COLLINGWOOD
my ever-changing MAGPIES
DEFENDER
schedule, which has
made the juggle of
working and training
easier. For me, its
about being organised
and not forgetting to
schedule in some
JO WESTON, time for myself, too.
MELBOURNE Do you look forward
VIXENS to the day when
professional
How did you start sportswomen
playing netball? wont need to
I grew up in Alpine work to subsidise
Victoria, just outside their incomes?
of Bright, then we That day will be
moved to the inner- monumental in
eastern suburbs of Australia. But on
Melbourne, and I the plus side, having
started playing at my an occupation or
new school as a way studying outside
to make friends. of sport helps
athletes develop
What do you love holistically and
about the game? create opportunities
I love being part of for themselves
a team and a sport post-sports career.
that encourages
female empowerment What would you say
and sisterhood. to anyone thinking
of trying netball?
Whats your training Jump in! Grab some
schedule like? friends or join a team
We train once online and give it
a day, normally in a go. Also, dont be
the afternoon, and scared off by all the
have matches every rules I know it can
weekend followed by seem intimidating!
recovery. I also fit in
two pilates sessions Lastly, how do
and one of yoga you chill out?
around our training. Im actually an avid
rollerblader, we have
Do you have a crew called the High
a day job aside Rollers. I also love
from netball? travelling and getting
Ive been working to explore new
part-time as a places, reading, and
financial analyst being involved with
at Deloitte since charities as well as
graduating from environmental
a Bachelor of causes. And Im an
Commerce at the ambassador for the
end of 2015. Theyve Sports Environmental
been flexible with Alliance, too. WH
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42
Best Body n u t r i t i o n
POLYUNSATURATED
> So, a good guy? In the same and eye health, explains Bond. oils produce toxic compounds.
way spending time with the in-laws > Any dangers? Too much Sunflower and corn oils are culprits.
is good (eg, to a point and then omega-6 has been linked to heart Try a product high in saturated
thats enough, thank you). disease, cancer and inflammation, and/or monounsaturated fatty
> Highest in plant oils, like says Bond. So focus on getting acids and lower in polyunsaturates
sunflower and corn; oily fish. more omega-3 fats: herring, like olive oil or, even better,
> Why do we need it? Some mackerel and fresh tuna are the butter or coconut oil, says study
types of omega-3 and -6 fats cant best sources. Aim for at least leader Professor Martin Grootveld.
be made by the body so theyre two serves of oily fish a week. He adds that refined olive and
essential in our diets. Omega-3 > Need to know A De Montfort coconut oils are more stable for
fats [in oily fish] are important for University study found, when cooking than unrefined products,
healthy brain and heart function, heated at high temps, some vegie as they have a higher smoke point.
SATURATED TRANS
> So, a good guy? Until recently we
assumed not, but now in some Sixth
Sense-style twist, it turns out certain
types of saturated fat may not be so bad.
FATS
> So, a good guy? No way. IPTFAs
(industrially produced trans fatty acids)
> Highest in butter, cream, cheese.
are artificially modified fats added to
> Why do we need it? Brace
processed foods for a longer shelf life.
yourselves, fat fans. A Cambridge
> Highest in cakes, biscuits, deep
University study linked the presence of
fried takeaway foods (the yummy stuff).
saturated fatty acids from dairy foods
> Why do we need it? We dont.
in the blood to a lower risk of type 2
> Any dangers? Artificially produced
diabetes. More research is needed
trans fats have been shown to increase
but remember, dairy has other benefits
the bad cholesterol in our bodies and
like packing calcium and protein.
reduce our good cholesterol and so can
> Any dangers? Well, the same study
increase our risk of heart disease, says
found other types of saturated fat were NUT Bond. There have been calls for Australia
associated with a higher risk of type 2 JOB
to follow suit from the US theyre in
diabetes. The Heart Foundation
the process of gradually phasing out all
recommends saturated fat make up only
artificial trans fats in processed foods.
seven per cent of your total energy intake
> Need to know There are small doses
around 16g, or roughly four teaspoons.
of natural trans fats found in meat and
> Need to know Many of us dont
dairy. But before you choke on your
actually know which foods are high in
steak, theres no consensus on whether
sat fat, says obesity researcher Dr Zoe
this type is harmful and Bond says theres
Harcombe. One teaspoon of olive oil
WORDS JESSICA POWELL. PHOTOGR APHY: TR AVIS R ATHBONE/ TRUNK ARCHIVE.COM/
MONOUNSATURATED
> So, a good guy? The one for fat choices where possible; than more refined olive oils,
heart health, this has hero status. drizzling extra-virgin olive oil Bond recommends. Got it.
Basically, Chris Hemsworth in Thor. over salad, swapping processed > Need to know Make avo and
> Highest in avocado, almonds, mayo for avocado. Remember grated carrot your power couple.
brazil nuts, peanuts, olive oil. all fats are kilojoule-dense Research in the Journal of Nutrition
> Why do we need it? That though, so moderation is key. found that when avocado was
point about the heart. Guidelines > Any dangers? Not really. served with food containing
suggest monounsaturated fats Like Thor, it laughs in the face provitamin A carotenoids (which
should make up about 13 per cent of danger. Though if you are are converted to vitamin A in
of our food energy, but I wouldnt investing in olive oil for drizzling, the body) specifically raw carrot
get bogged down by numbers, try to opt for extra-virgin. Its the avo fat helped absorption
says Bond. Just make healthy richer in antioxidant polyphenols and conversion. Neat. WH
M AY 2 01 7 wom en s he a l t h.com.a u 4 3
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M AY 2 01 7 wom en s he a l t h.com.a u 4 5
Best Body t r ave l
Now put
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VEGAS, BABY
R e a d y to fa ce so m e o bs ta c les?
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PHOTOGR APHY: COURTESY OF MONTE CARLO BEACH HOTEL; THANYAPUR A HEALTH & SPORTS RESORT;
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WHY YOU
NEED
MORE
JOMO
No, not a typo. Wellness seekers, forget
FOMO and discover a new route to happiness
By Alex Davies
51
Picture the scene: youre on a serious date with
the couch and Netflix when you scroll past a
selfie of two friends sipping cocktails poolside
on Insta. But what if, instead of over-thinking
why you didnt get an invite and going for a
pass-agg double-tap, you felt good about not
being there? Good, and happy to be flying solo.
52
Life etc l i f e skills
JOMO
BFFS
Hows this for
friend goals?
The people who
popularised the
terms FOMOand
JOMO areactually
can be uncomfortable at first, but mates. Bloggers
you start getting into that space of
Anil Dashand
being in the moment. Its like any yuck, says Hall. We all feel it its
Caterina Fake
skill it takes time and practise. normal but once you accept it for
share the back
Spending quality time with loved what it is, it can be like a weight off
story in When
ones? Phone in your bag. your shoulders. Then you can say
FOMO meets
OK, now Im going to do something
JOMO, an ep
A LITTLE KINDNESS nurturing to make me feel good and
of tech podcast
When you drill down, its clear help me move through this feeling.
Note to Self. Plus,
FOMO often crops up when were Things that focus on movement
they reveal how
feeling vulnerable and unsettled and sensations are great, she adds
internet giants
that stressful work project, fight with (yoga and massage, come at us!).
can boost our joy.
your partner or string of late nights. The reason? Theyre physical ways
Download via
And when we pinpoint the source, to anchor yourself to the present
PHOTOGR APHY: GET T Y IMAGES
wnyc.org/shows
that can steer us towards self-care. moment. Whatever your self-care
Hit pause and ask yourself, mode of choice, add it to your diary
Whats going on here? Then give quick smart. Now, back to Netflix
yourself permission to feel a bit and that couch, but leave your
phone in the bedroom. JOMO,
were so ready for you. WH
M AY 2 01 7 wom en s he a l t h.com.a u 53
Life etc c a r smarts
DRIVE
TALKIN
A CALMER
COMMUTE Survive the drive and get
on the road to zen town
CRAZY CONGESTION?
Let it go. When you are stuck,
accept it rather than trying to
change lanes constantly to save
five minutes, Boyes says.
Its a daily event. Youre driving to work, cruisy as, when Tell yourself to calm down, sigh and
someone zips in front of you without indicating. Cue: turn up your radio, which can be
a blast of the horn and a few choice words. Two-thirds of a distraction, says Shelton Kartun,
Aussies have been victims of road rage, but only one in five anger and stress management
admit to committing it, found an NRMA survey. Need to expert. Perpetually annoyed? If
cool your jets? Use these tips to keep calm and carry on. youre easily irritated, take it as
a sign you need more breathing
GET PRACTICAL and feel your fingers turn the key. room in your life, adds Boyes.
Sounds obvious, but try avoiding Also, try a body scan. Take note
the problem in the first place. Do of your body from head to toe and JUST DRIVE ON
WORDS: ANTHEA ENGL AND & VICK Y HUNTER . PHOTOGR APHY: GET T Y IMAGES
problem-focused coping before look for tension. When you find it, On the receiving end of ragey Ron?
emotion-focused coping, advises breathe and soften into the space. Never make eye contact or be drawn
WH Emotions Expert Dr Alice Boyes. into potential conflict, says Kartun.
Use maps and traffic apps to find MINIMISE HARM Youll be safer when theyre gone.
out if you should take an alternate Is your fro-yo melting in a traffic jam Dont take it personally theyre
route or slow down because of an after a supermarket shop? Use little probably just having a bad day, he
incident, even for places you drive harm-minimisation strategies, like says. If a driver tries to pick a fight,
often. And dont head out in rush packing a cool bag or ice from the put distance between you. If they
hour if you have another option. supermarket. These strategies will insist on sitting on your tail when
reduce the stress you feel because youre driving at the legal limit, let
BE MORE MINDFUL your frustration isnt compounded them pass. Its not your duty to stop
Have a conscious commute, says by any other problems, says Boyes. them speeding. Instead, if someone
WH Psychology Expert Dr Paula is legitimately driving dangerously,
Watkins. Take a moment before you TALK IT OUT consider reporting it, says Boyes.
turn on the car to feel your body, set It pays to consider your inner Turn your anger into a behaviour
an intention to be mindful for the trip dialogue. Self-talk can be powerful. that keeps everyone safer. WH
M AY 2 01 7 wom en s he a l t h.com.a u 5 5
CAN YOU
UBERISE
WELLNESS?
They revolutionised taxi rides. Now a new breed of apps are angling to do the
same for wellbeing. Think: health services when (and where) you need them
By Robin Hilmantel
PHONE
IT IN
56
Life etc we l l b e i n g
UB E R O UB E R O UB E R O UB E R O
HE F. HE F. HE F. HE F.
T
T
..
..
..
..
TALK MASSAGE
DIETITIANS: THERAPISTS: THERAPISTS: DOCTORS:
RISE TALKSPACE SOOTHE GP2U
Every time you eat, upload This lets you text a licensed Need to decompress? When you cant get in to
HOW IT WORKS
a food snap to the app (US) psychotherapist Book a rub down via see your GP or take time
with an object like a pen in at any time, day or night. this new app launching off work, this service lets
the photo to show portion You might write: I just in Sydney and Melbourne you video-chat with a doc
size. Later that day, a found out that a friend in May, and in as little within minutes. Theyll ask
dietitian sends feedback betrayed me and Im hurt as an hour, a certified questions and look at visual
on what you did well and and angry. The therapist and fully-vetted massage clues to diagnose common
where you could improve. youve been paired with therapist (you pick the ailments like coughs, colds
(Eg, The avocado on your might reply: Those are gender and specialty and UTIs, help with specialist
taco adds healthy fats to valid feelings. Lets eg, Swedish, remedial, referrals and sick certificate
keep you full longer nice! identify some ways you can sports or even prenatal) requests or talk about
In the future, choose soft begin to find some relief. hightails it to your home anything from weight loss
corn tortillas instead of Depending on your or office with aportable to sexual health. If they
flour you could save up therapists schedule, you massage table, calming can identify whats up and
to 400kJ per taco.) She might exchange a few tunes and aromatic oils. think you need meds,
can also help you pick from texts in a row; other times Cant wait till May? theyll fax a prescription
a restaurant menu if you you could wait up to 24 ZenNow offers a to your chosen pharmacy
ask for help in advance. hours or so for a reply. similar service. or can mail it to you.
Rise from Google Play Talkspace from Google Soothe (Sydney and GP2U from Google Play
WHERE
and the App Store Play and the App Store Melbourne). From Google and the App Store
(talkspace.com) Play and the App Store (gp2u.com.au)
US$48 for a one-month US$32 a week for unlimited From AU$99 for a AU$69 for a 15-minute
PRICE
plan, US$120 for messaging therapy; add 60-minute massage in the appointment, $90 for
a three-month plan. a 30-minute video session comfort of your home. a 30-minute one.
for an extra US$37.
Id tried keeping a food I used to see a life coach Way more relaxing than I used GP2U when I was
USERS NOTES
journal before, but for general help and to sitting in traffic en route breastfeeding and
manually writing down improve my relationships. to a spa. The massage thought I had the
every bite was so tedious. With Talkspace, I message therapist brought special symptoms of mastitis.
The nutritionist helped me my psych about four times pillows to keep me on my Talking to a doctor on my
recognise patterns, like a week; its cheaper, it side during my prenatal computer was great as I
not getting enough feels like texting a friend, massage, and bonus found it hard getting out
protein when I became a and I never feel judged. you pay online so I didnt of the house on time with
vegetarian. At the end of The only downside was have to fumble for a newborn. I picked up my
five months using the app, when my first therapist left my wallet while I was prescription for antibiotics
I was down eight kilos! the app. I didnt connect naked and zenned out. from my local chemist.
Michelle, 27 with my second one and Vanessa, 35 Lisa, 30
PHOTOGRAPHY: GETTY IMAGES. ADDITIONAL WORDS: TARA ALI
Rise is great for generally The research on text [These types of apps] It seems safe to use an
EXPERTS TAKE
healthy people looking to therapy suggests its most are great for getting app to address non-
lose weight or eat better. effective when used with a last-minute massage. critical issues like an upper
They have registered in-office therapy for The rates are reasonable, respiratory infection.
dietitians other apps example, if youre anxious and the therapists are Exams that require touching
use self-proclaimed between appointments. fully qualified, insured for example, feeling the
experts. But if you have But if youre otherwise and thoroughly screened. stomach if youre having
an issue like diabetes, or healthy and your family Eugene Wood, certified abdominal pain still need
have struggled with an doctor OKs it, give it massage expert to be done in person. And if
eating disorder, see a a shot. Dr John Torous, you have severe pain, play it
dietitian in person. psychiatrist and mental safe and go to Emergency.
Angela Lemond, dietitian health app expert Dr Wanda Filer, GP WH
1Your libido
By Anthea England
LIBIDO AWOL?
Sure, these reads are
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WH Sex and But if theres a sex or
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Its a step-by- awareness of self delivers the entire sexting, or learn to seduce your love
step guide to and your partner message in this interest with confidence. The Book
understanding into the bedroom. playful but of Life is an offshoot of innovative
your struggles Do this by matter-of-fact educator The School of Life.
PHOTOGR APHY: JONATHAN TAYLOR
SITTING
PRETTY
3
Podcasts SAVAGE LOVECAST
Not for the faint-hearted. Dan Savage
hosts a call-in advice show about sex,
love and everything (literally everything)
in between. From bondage to polygamy
to porn, no question is off-limits. Savages
frank, no-fluff advice is as refreshing
as a post-coital coconut water.
SEX LIVES
Whats trending in the bedrooms of
the Big Apple? New York Magazines sex
columnist Maureen OConnor is on the
front line. Is sex better when you own
a house? Should you deep like pics
on a blokes Instagram? These are
the real issues of the modern age.
S E X W ITH E M I LY
Youll want to be mates with sexologist
Dr Emily Morse. Shes always charmingly
upbeat as she shares her steamy sex tips,
answers listener questions and brings
you the latest sex news and toy reviews.
Shes so easy-breezy that eps like Dirty
Married Sex and One-Night Bangs dont
really sound (that) dirty at all. WH
BONUS!
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59
Beauty&Style
S i m p l e s e c re t s to f e e l
g re a t a n d l o o k g o rg e o u s b r i ef
OH, GLOW
ON THEN...
hair
STRANDS GONE ROGUE? HERES YOUR ROOTS-TO-ENDS
REHAB THAT DELIVERS MAJOR TRESS RELIEF OVERNIGHT
By Ashleigh Austen and Ali Finney
SCALP
You work harder at F45 when the girl next toyou
does, right? Ditto for hair. A recent P&G report
found that a strand growing in a gnarly scalp
environment (think: flakes, inflammation and
itchiness) is less equipped to deal with stressors
like heat styling or sun damage, and more likely
to break than one sprouting from a healthy zone.
One reason? Our love of blonde. More common:
our dependence on dry shampoo. This creates
so much root build-up it causes scalp issues like
seborrheic dermatitis (inflamed, oily scales) and
folliculitis (tiny red pimples). While a spritz here
or there wont hurt, you shouldnt use it every
day, says dermatologist Dr Kavita Mariwalla.
Your script: those with finer textures produce
more oil aim to wash hair every other day. Those
with coarser hair (and less sebum) can stretch
to three. Routine cleansing which, unlike dry
shampoo, carries away build-up and sweat goes
a long way towards rehabbing a hurting scalp.
If youve got issues, consider these special ops.
DRY/FLAKY OILY
Exfoliant Pre-shampoo
treatment
It tends to be a hereditary
condition, but can also Greasy roots arent just
be created as anyone an aesthetic problem.
whos felt the burn during Not only do we have
a hair-lightening session cellular debris and skin
knows. The ammonia in turnover we need to
hair dye raises the pH slough off, we also have
on the scalp to above its sweat and body odour
normal range, which can glands on the scalp that
dry it out to the point can cause a proliferation
of flaking (think: small of bacteria, says
white specks). Manual Engelman. That bacteria
exfoliation helps nix can breed folliculitis
the dust. Krastase pimples (fun!). Engelman
Chronologiste Le Soin suggests massaging in
Gommage Renovateur, a soothing serum, like
$52, has apricot-seed Wella Scalp Stimulating
beads with enough Serum, $36, 20 minutes
oomph to pick up product before showering to
grime and flakes but not soothe and relieve the
so much that it causes oil imbalance. If pimples
irritation except on persist, wash daily with
those with thinning hair, a shampoo containing
warns dermatologist trouble-shooter salicylic
Dr Dendy Engelman. acid, like Sachajuan Scalp
Scalp exfoliants can Shampoo, $33. Easy!
be too rough on weak
follicles. Roger that.
63
LENGTHS
Like flossing, the area between root and tip is oft forgotten but there
are plenty of reasons to give it TLC. Hair is basically shingled proteins
and when exposed to sun, heat or pollution, those shingles can lift up,
says hairstylist Aviva Perea. That enables products to get stuck, which
can create a gunky film. Here, silicones are the main offender. These
smoothing agents are in everything from heat protectants to traditional
shampoos and, says cosmetic chemist Randy Schueller, if they get
trapped on your hair shaft, can leave hair looking heavy and dull.
Hard water is also to blame: the magnesium and calcium in the water
in some parts of Oz are positively charged and latch on to hair, which
is negatively charged, parching strands. The drier your hair, the more
prone to breakage itll be, explains Perea. Its easier to snap a dry
noodle than a wet one. These build-up busters aim to restore lustre.
MONTHLY WEEKLY
Clarifying cleanse Heavy-duty treatment
ENDS
contains volcanic ash
to wipe out product
accumulation or R+Co
Oblivion Clarifying
Shampoo, $36, to remove
colour-dulling residue.
Depending on length, your ends have seen close to two years of damage
caused by things like heat styling (chips away at the outer layer) to chemical
processes like colouring (alters hairs internal structure). Hair is made up
of lipids and proteins (aka keratin), linked by naturally occurring disulfide
bonds. And when you change hues, those bonds are severed. Any time you
colour, youre breaking down the cuticle and cortex, which are what give
your hair strength, says hairstylist Adrian Wallace. The tips are weaker
because theyve been through this process many times. Trends like ombre
can be especially harsh on ends; once one splits, theres nothing that can
permanently make it go back together. But you can put a bandage on it.
These treatments bring new tech to the vanity table so you can prevent the
breakage or at least buy yourself some time before springing for a trim.
64
Beauty&Style h a i r re h a b
Tangle tactics
Detangling your hair can
lead to a split-end bonanza
if youre not gentle. The
ideal method: in the shower,
with conditioner still in, use
a wide-tooth comb or the
flexible-bristled Lady Jayne
Tanglepro, $13.99, so youre
less likely to hack away
with your brush later.
YOUR TRESS
DE-STRESS
TOOL KIT
Tame your mane with these
expert-approved picks
1
2 4
PHOTOGR APHY: FLORIAN SOMMET; OLIVIER ROSE/BL AUBLUT-EDITION.COM; ED URRUTIA
IN SALON AT HOME
Bond builder Split-end mender 5
To prevent the weakening First-gen menders worked
that happens during most like leave-in conditioners:
chemical processes, try a smoothing the split from
product like Schwarzkopf the outside. Updated ones,
Professional BC Fibre like bhave Fresh Ends, 3
Force, from $29.95. The $32.95, contain slow-
aim is to cement down the release ceratonia peptides
lifted cuticles that can that work deep within
result in split ends, so hair the hair to continuously
is healthier and shinier for repair damage, staying
up to six weeks. Platinum
and pastels were off the
active for three shampoo
cycles. Cant step away 6
table a few years ago from the heated tools?
because they took such Apply a restorative balm
a toll on strands, notes like Goldwell Kerasilk
Wallace. A treatment Reconstruct, $34.95, for an 7
like this is a game-changer extra layer of protection.
for getting a bold shade
without ruining your hair
9
in the process. Genius. 8
65
Beauty&Style l i p s
CHECK MATTE
Introducing the fresh new way to pull it off sorry dryness, you didnt make the cut
1 2 3
ST EP 1: E XFO L I ATE
Before swiping on colour, get
scrubbing. Gently buff away
dry skin with a sugar scrub
that way, formula cant cling
to cracks and accentuate them.
Try Frank Body Lip Scrub, $10.95
4 5 6
ST EP 2 : HY DRAT E
Matte and moisture go
hand-in-hand. After
exfoliating, apply a lip
balm to add some hydration
back into your kisses. Allow it
to sink in before applying
your lipstick, so lips look
smooth sans shine.
7 8 9
ST E P 3: PR I ME
Bleeding colour usually ST EP 4: CO NC EA L
occurs with creamy or To make your pout really
glossy formulas, but to pop, dab concealer on
play it safe, apply a lip your lips to dull your
primer directly on your natural lip colour. This
lips before colour to ensures your chosen
make sure it stays put. shade will show up
Try MAC Prep + Prime punchy and bold.
Lip, $33
10 11 12
STE P 5 : L I NE
Next, apply a lip liner to
create a smooth base
WORDS: ASHLEIGH AUSTEN. PHOTOGR APHY: ED URRUTIA
1 Tarte Creamy Matte Lip Paint @ Sephora, $29 2 Maybelline Lipstudio Colour Blur, $17.95 3 Avon Perfectly Matte, $19.99
4 Rimmel The Only 1 Matte Lipstick, $15.95 5 MDMFlow Semi-Matte Lipstick @ Mecca, $31 6 Charlotte Tilbury Matte
Revolution, $49 7 Revlon Ultra HD Matte Lipcolour, $23.95 8 Covergirl Katy Kat Matte, $17.95 9 Napoleon Total Bae Matte
It, $19 10 3INA Matte Lipstick, $14.95 11 Burts Bees Lipstick, $19.99 12 Elizabeth Arden Beautiful Colour Matte, $42 WH
BEAUTYcrew, Australias
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V I S I T B E A U T YC R E W. C O M . A U T O L E A R N M O R E A N D R E A D R E V I E W S .
V I S I T N I V E A . C O M . A U /C R E M E C A R E C L E A N S E R S T O F I N D O U T M O R E .
Beauty&Style d e n t a l smarts
ORAL
WEALTH
Braces are no longer a metaphor for awkward adolescence.
WH investigates how they suddenly hit beauty accessory status
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By Ashleigh Austen
MIND
THE GAP
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and translucent ceramic brackets high time to upgrade the
(less visible than traditional metal). old oral hygiene routine
Weve got more options than ever.
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WH BEAT BRUXISM
TESTS My grinding was so loud my housemate thought I was having midnight bowls of cereal. Fact: the
anti-wrinkle jab favoured by Real Housewives around the world can also be used to halt bruxism
IT... (teeth-grinding). Katherine Millar-Shannon from Duquessa Clinic put five injections into each side
of the masseters (chewing muscle) to weaken the area. It needs to be topped up twice yearly but
after taking two weeks to kick in, it reduced my grinding. - Ashleigh Austen, 27, Beauty Editor
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Missguided Running Bare Fashion Edit GRANA Active Racerback Tank, $36 Nine by Savannah Miller for
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M AY 2 01 7 wom en s he a l t h.com.a u 7 7
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80
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WER E COINING IT! T HESE 25 LEGENDS
ARE F ITFLUENCERS THE WOMEN
INSPIR ING AUSTRALIANS TO LIVE OUR
FIT TEST, HEALTHIEST, HAPPIEST LIVES,
E V ERY DAY! DRUM ROLL, PLEASE
By Alice Ellis Photography by Adam Flipp
Diana Johnson
and Felicia Oreb,
Base Body Babes
Instagram:
@basebodybabes
(See page 89)
Turia Pitt
Instagram: @turiapitt
No doubt youve heard Pitts
story the ultramarathoner was
caught in a bushfire during a
2011 race and suffered burns to
65 per cent of her body. But
Pitts a survivor. As an Interplast
ambassador, shes raised more
than $1 million and is currently
fundraising for an Everest trek.
Shes an Ironman (yes, Ironman),
motivational speaker, and
amining engineer. Plus, she
was the 2014 NSW Premiers
Woman of the Year. #teampitt
SOLLIS BLUE BR ACELET; BY CHARLOT TE GOLD BR ACELET; MICHAEL KORS FITNESS TR ACKER . THIS PAGE: BRENNAN WEARS PUMA CROP, LEGGINGS AND TR AINERS; TOPSHOP JACKET;
PREVIOUS SPREAD: JOHNSON WEARS P.E NATION CROP; H&M BODYSUIT; ZAR A JACKET; FOSSIL Q WANDER SMART WATCH. OREB WEARS P.E NATION SHORTS; STATE OF ESCAPE BAG;
BY CHARLOT TE NECKL ACE; MISFIT FITNESS TR ACKER; FOSSIL WATCH; SWELL BOT TLE. ADDITIONAL PHOTOGR APHY: GET T Y IMAGES; CORE Y WILSON/RIP CURL; RICHARD FREEMAN
The athletes whose impact goes way beyond their spor t
KATIE BRENNAN
Recognise this face? Brennan was
one of the poster girls for the AFL
Womens national league that
recently wrapped up its inaugural
season. The captain of the Western
Bulldogs AFLW team commentated
games for Channel Seven and was a
panellist on Nines Womens Footy
show. The popularity of the AFLW
launch was a major win for women in
sport, and in general. [The League]
encourages females to play AFL and
promotes equality in society; showing
if a woman wants something, she can
achieve it, says Brennan, whos also
the proud owner of the female-only,
talent-fostering Melbourne gym,
kb.performance. The dynamic PUMA
ambassador is a role model for girls
everywhere. Being an athlete is quite
selfish in a way you focus on you and
playing your best. But it has this
effect on other people, and you start
to inspire them. And thats something
I hold dearly, she says. With the
[gym] and my passion in athlete
development, its really rewarding
working with those young girls. If
you can help them through tough
times, through adolescence, whether
its with fitting in at school or going
after their passions, I think thats
important. Thats what weve tried
to do at the gym its a community.
Girls can come, feel comfortable,
improve themselves and be in a
supportive, uplifting place where
they just thrive, adds Brennan.
Fitfluencing the next gen. Love it!
87
Entrepreneurs whove built
businesses to make Aussie
w o m e n f i t t e r, h e a l t h i e r a n d
above all more empowered
J ULI E
STEVAN JA
Instagram: @juliestevanja
and @stylerunner
Stevanja is one of the geniuses
who co-founded (and is the CEO
of) Stylerunner.com, a one-stop
online shop for good-looking,
high-performance activewear
and athleisure gear. And we know
a wardrobe full of attractive fit
gear means were more likely to
move. The Stylerunner idea came
to Stevanja in an aha moment
while she was living in London
working in the tech industry. She
was hitting Bikram daily, but was
disappointed about the lack of
choice in fashionable activewear.
So she got on a plane back to Oz
STEVANJA WEARS ADIDAS BY STELL A MCCARTNE Y CROP, P.E NATION WINDBREAKER, AIMN LEGGINGS, PUMA HEELS ALL @ ST YLERUNNER;
and enlisted her twin sister Sali as
her partner. Since launching in 2012,
BY CHARLOT TE GOLD BR ACELET; DINOSAUR DESIGNS WHITE CUFF. ADDITIONAL PHOTOGR APHY: RICHARD FREEMAN; JUAN ALGARIN
the site has seen sales grow by a
staggering 1000 per cent, with
customers in more than 100 countries
around the world. But what Stevanjas
most proud of? Being able to amplify
the message around health and
wellbeing. I truly believe that
prioritising your health and fitness
can have such positive benefits in all
other aspects of your life, and Ive
loved creating a site that assists our
customers to live healthier lives.
88
i n s p i r i n g wo m e n
SEPEL WEARS LULULEMON TOP; LORNA JANE LEGGINGS; BY CHARLOT TE NECKL ACE; GUESS WATCH; PHILLIPE
Sydney). In short, shes bringing
nutritious happiness-inducing food
MODEL TR AINERS @ MODE SPORTIF. ADDITIONAL PHOTOGR APHY: WES NEL; COURTESY OF LORNA JANE
to Australians from every angle.
Ellie Bullen
Instagram:
@elsas_wholesomelife
Check out Bullens Instagram and
youll see why shes managed to
amass a following of about half
a million people. This dietitian
encourages people to eat more
plants by posting the most
rainbowy, fun-looking, mouth-
watering creations from her kitchen,
which is usually in exotic locations
like Bali or Santorini shes a bit of
a nomad. For more inspo check out
her e-book, The Wholesome Life.
JESSICA SEPEL
Instagram: @jshealth
When it comes to nutrition, this girl
is seriously legit. Healthy cookbook
author Jessica Sepel aced a Bachelor
of Health Science and Nutritional
Medicine and now creates food to
inspire us to nourish our bodies rather
than punish them [...] I believe our diet
culture has caused women to have a
complex relationship with food and
their bodies, she explains. [Things
like] negative body image, body
dysmorphia, orthorexia [an obsessive
desire to eat only healthy food] and
disordered eating have become major
issues. Theres so much emotional
eating and stress eating going on. In
my books, as well as sharing my specific
philosophy about what to eat, I try to
address womens relationships with
food. My second book presents the
premise that you need to take care of
every body system. Its not just calories
in, calories out and how much you
exercise. Its how is your gut health
and thyroid function? How is your
liver? She speaks the truth!
91
MAKE-UP: ALISON BOYLE @ ARTIST GROUP. ADDITIONAL PHOTOGR APHY: RICHARD FREEMAN; JAMES CUNNINGHAM FOR ADIDAS; ADAM PARSELL
STELL A MCCARTNE Y WAIST BELT. PHOTOGR APHY: ADAM FLIPP @ SYNC PRODUC TIONS. ST YLING: LEDA ROSS. HAIR: RICHARD K AVANAGH @ DLM.
KENDALL WEARS LULULEMON LEGGINGS; NIMBLE CROP; SANDRO CROP (WORN UNDERNEATH); DINOSAUR DESIGNS RING AND CUFF; ADIDAS BY
KATE KENDALL
Instagram: @activeyogi
This Blackmores wellbeing coach
is known for being the Active Yogi as
well as co-founder and director of
yoga at iconic Sydney studio Flow
Athletic. So youd think she wouldve
always had that whole om vibe
figured out. But, while setting up the
studio in 2013, Kendall burnt out, and
thats when she really started to get
her mindful shit together. When we
were opening the studio, I went from
being engaged to going through a
break-up. I was staying at friends
houses. Sometimes Id be awake at
4am to go to work, home at 10pm.
I was constantly putting on this face
of, Im happy, Im healthy, Ive got it
all together, which was exhausting,
says Kendall. So I took myself to the
country, gave myself a good talking
to and thought, I need to use my
yoga, I need to be taking my own
medicine. (I wasnt practising yoga
anymore.) I developed all these little
tools and techniques, really simple
things, to help myself. When Kendall
figured out how to nama-stay on
track, she turned those techniques
into a new four-week mindfulness
e-course called The Space Between
so now you can get in on the action.
92
i n s p i r i n g wo m e n
Bec Wilcock
Instagram: @becwilcock
Wilcock is fearless last year
the ultramarathoner, Nike trainer
and Blackmores wellbeing coach
entered the worlds toughest
race, the Barkley 100, covering
a gruelling 160km through the
Tennessee wilderness within 60
hours. She aimed to be the first
woman to complete the race,
but alas, it wasnt to be though
we have no doubt shell crush it
one day. Meanwhile, her latest
challenge? Wilcock just became
a new mum to little Beau Patrick.
M AY 2 01 7 wom en s he a l t h.com.a u 93
94
s p e c i a l re p o r t
96
s p e c i a l re p o r t
GET A DRIP
tract, so by pumping them straight fat-soluble vitamins A, E, D or K deficiency. Given you dont eat
into the bloodstream youre not which are stored in tissue and can meat, Id do blood tests for B12,
necessarily getting the benefits. reach toxic levels. But from what vitamin D and calcium, but wouldnt
She also highlights risks associated we can see, drips can contain a very even recommend supplements.
with IV lines: Its a common place high concentration of many (water- Without doing a blood test, I cant
to get infections; I wouldnt put in soluble) B vitamins, says Powers. tell how much you need.
an IV if I didnt absolutely need it. And peer-reviewed evidence shows Ever the diligent pupil, I head
Then theres the dosage. Most excess vitamin B2 can cause kidney home afterwards via the hospital to
IVNT cocktails are variants on stones, so there is some risk. have my blood vitamin and mineral
the formula created by US doctor levels measured. Everything comes
John Myers in the 60s: the famed Drip feed back normal, except vitamin D in
Myers cocktail, which contains The gulf in opinions between which Im almost deficient, and
1000 micrograms of vitamin B12 professors and practitioners is Miller recommends correcting it
the recommended daily intake alarming, so before I sign up for with a daily oral supplement. My
for men and women in Australia is my own session an immunity low levels of bilirubin (a compound
2.4 micrograms. Some of these drip including B vitamins, vitamin produced in the liver) are revealing.
treatments offer six, 10, 20 times C, magnesium, zinc and various High amounts indicate your body
the amount of nutrients you need, amino acids I fill in sports dietitian is stressed, which can occur when
says Beckett. Your stomach cant Rick Miller on my recommended people push too hard at work or
tolerate those high doses. Id argue treatment. Theres absolutelyno in their training, explains Miller.
theres no proof of benefit or long- need for you to do that, is his This suggests feeling mentally or
term safety. The industrys safety response. Your diet is balanced physically tired has nothing to do
assurance is they generally dont use and you show no signs of vitamin with vitamin levels or biochemistry.
dose of vitamin B12 increases blood effect. Sure, but can you quantify a professor in behavioural medicine
concentration levels, says Powers. if theyre worth it? Its impossible at University College London.
But that will exceed the amount to measure feeling better, says Because you were sceptical, the
PHOTOGR APHY: OLIVER BURSTON; GET T Y IMAGES
your kidneys can handle and youll Leonard, the only thing you can treatment probably didnt work as
wee out the rest. In other words, monitor is how you feel afterwards. a placebo. Does this idea put our
such high doses are pointless. As But, what if it is just a feeling? IV newbies off? If thats the case,
for vitamin C: White blood cells are Multiple studies suggest IV I wouldnt spend the money on a 5k
saturated after taking 100-200mg therapy is primed for the placebo park run, but Id consider it for
orally, says Shenkin. The cells dont effect. The first clue is the cost, a marathon, says Porter. Ellis adds,
work faster or harder because there as the Massachusetts Institute of Was it all in my head? All I cared
is more of a vitamin or mineral. As Technology found a higher price about was that I felt good again. Id
Beckett succinctly points out, More actually increases the potency consider it before a competition run,
isnt necessarily more here. of a placebo. The more invasive even if just for that mental edge.
98
s p e c i a l re p o r t
FIVE FOODS
TO BOOST YOUR
IMMUNITY
Dietitian Rick Miller on how to get your
winter nutrients without going on a drip
The upshot
Two weeks later I return to the
lab for a second round of tests.
CLEVER CAPSICUM The verdict? Readings show my
Theyre loaded with vitamin C and betacarotene vitamin C has dropped to within the
an antioxidant that can enhance immune function.
labs healthy range, as expected.
The red kind packs the most. Good to know.
Both vitamin B12 and magnesium
are slightly below pre-treatment
levels. Your body is returning to
homeostasis: the level genetically
set as normal for micronutrients,
says Miller. From these results, we
KRAUT PLEASER can see little except a rise in some
Sauerkraut is rich in folate, a B vitamin critical in the B vitamins, but its nothing you
formation of new cells. And its natural probiotics act
like fertiliser for the good bacteria in your gut. couldnt have done through your
diet in a safer and cheaper fashion.
More concerning? My B6 levels,
which dipped immediately after the
treatment, and are now over the
labs healthy threshold. We dont
SALTY LITTLE NUMBERS know why this happened, says
The omega-3 fatty acids in anchovies can help regulate Miller assuring me that, as a water-
inflammatory responses by maintaining the delicate soluble vitamin, levels should drop
membranes of immune cells. Pizza topping, sorted.
to within normal range naturally. My
zinc levels spiked immediately and
remain unusually high 10 days later.
Am I enjoying the reported
benefits associated with peaking
zinc: supercharged energy; clear
LET THEM EAT STEAK
Beef, specifically. Zinc is key to metabolic processes and glowing skin; a throat that
that fight infections, help protect cells and prevent doesnt forecast a looming lurgy?
inflammation. One 70g steak should do the trick. Honestly, I notice none of it. The
big question is: another session?
Dont even consider it, says Nicola
Lowe, professor in nutritional
science at the University of Central
Lancashire. Your zinc levels
WHEY TO GO are out of physiological norms
Your protein shake could keep you flu-free. Whey is 10 days after just one treatment
rich in the protein lactoferrin, which can assist in another could be dangerous.
stimulating immune cell growth. Yes whey.
The bottom line? Your body has its
own sophisticated mechanisms for
monitoring the levels of nutrients
in your blood, says Lowe. Theres
no need for us to create expensive,
complicated ways to bypass them.
I head home via the supermarket
and fill my basket with brown rice,
oats, green vegies and eggs. My
vitamin-B heavy haul is $20. For
now, Ill get my vitamins the budget
way, thanks all the same. WH
M AY 2 01 7 wom en s he a l t h.com.a u 99
SCALE
OF THE
CENTURY
1 02
we i g h t l o s s
THE
RESHAPE
REMEDY
We may not have
a prescription for
shedding unwanted
squidgy bits. But
we do have 25
genius tips to
boost metabolism
and flatten your
belly, fast! The
slim-down doctor
will see you now
By Emma Pritchard
1 03
Snack smarter
Fact: the healthier an item is perceived to be, the
more likely we are to eat too much of it, according
to research by the University of Texas. So you
should probably kick the nut-butter-straight-from-
the-cupboard habit. Nutritionist Rob Hobson
reveals whats actually in your favourite snacks
and shares his clever swaps thatll save you
kilojoules while still pleasing your tastebuds
160
1 tbs (20g) = Blitz 25g of apple into
480kJ a puree and top with 2 tsp
10.8g fat (10g) flaked almonds. You
ALMOND BUTTER 1g sugar get a sweet hit but cut kJs.
kilojoules
371
1 small Hass Still enjoy your avo on rye,
avocado = but just use half. Easy. Make
941kJ it go further by pulsing it
23.3g fat with a handful of broad
AVOCADO
0.7g sugar beans, 1 spring onion, some kilojoules
mint and coriander for
a reduced-kJ spread.
252
A 25g handful = For a protein-packed snack
609kJ minus the fat, roast 80g
12.3g fat of chickpeas or soy beans
CASHEW NUTS 1.4g sugar with chilli or curry powder
for one hour at 180C. kilojoules
Be bold with the chilli if
you want a bit of a kick.
209
250ml glass = A vegie juice that tastes
660kJ sweet should still satisfy
1g fat your cravings, so go for
FRUIT SMOOTHIES 29g sugar a high-fibre carrot and
beetroot blend. Add ginger; kilojoules
the zingy winter warmer will
fire up your metabolism.
212
cup = Tahini is the kJ culprit in
811kJ hummus, so knock yourself
14.2g fat up a vegie-based dip instead.
1.9g sugar Blend 80g edamame beans
HUMMUS
with a small handful of fresh kilojoules
coriander, 1 tbs yoghurt and
chilli to taste. Then dig in!
104
we i g h t l o s s
Get stuffed
MUNCHOMETER
Not all hunger-
quashing foods
are created
equal. Heres
what will fill you
up and those
that wont
NICELY
FULL
Potatoes
A landmark study in
the European Journal
of Clinical Nutrition
found theyre more
filling than brown rice.
Just dont go OTT.
Spinach
These leafy greens
contain membranes
called thylakoids,
which a Lund
University study
found decrease
hunger and increase
weight loss.
ON THE Cayenne
VEG pepper
This spicy
metabolism booster
contains capsaicin,
which can quell
appetite. Hot stuff.
Bananas
Actually less satiating
than apples and
oranges, according to
a European Journal of
Clinical Nutrition study.
20
Granola
High in kJs and low in
water content, so it
doesnt add bulk or
make you feel full.
Make your own.
Rice cakes
In actual hunger-
The percentage of extra kJs you quashing tests of
could burn by walking at popular snack foods,
varying speeds instead of just these fared worse
one steady pace. Time to than chocolate. Oat
shake up that stride. cakes will work
Source: Ohio State harder to curb pangs.
University
CONSTANT
CRAVINGS
1. Easy eggs
Breakfast is
usually pretty
big as I train most
2. Crunch on
I love muesli (my
favourite is Lowan
Apricot and
3. Smart bites
If your breakfast
wasnt great, have
some healthy
NUMBERS
GAME
> PEOPLE WHO
WEIGH THEMSELVES
OFTEN, LOSE THE MOST
WEIGHT, ACCORDING
TO RESEARCHERS AT
THE UNIVERSITY OF
MANCHESTER.
The Weight Watchers
Body Balance
Bluetooth Diagnostic
Scale tracks weight,
11
The percentage of weight you
could lose by snacking after
lunch, compared with morning
munchers, who only lose seven.
Source: Journal of the
American Dietetic
Association
+ +
1 2 3
MEDIA; GR AEME MONTGOMERY/ TRUNK ARCHIVE.COM/SNAPPER MEDIA
+ +
+ +
+ +
Take your pick + +
+ Form a sequence + Keep at it
Choose three healthy + Habits arent about + If you forget your new
habits that you actually + willpower, theyre about
+ habit one day, dont sweat
+ +
want not feel you should + lifestyle. Anchor the habit + it. Dont beat yourself up if
have. If you have more than + you want to something + you slip up. Instead, feel
+ +
three, start with the ones + you already do. This could + good about the times you
you want to implement the + be drinking water when + did succeed and try again
most. They should be really + +
+ you finish the washing up, + so that you dont go back
tiny and require minimal + eating low-kJ high-fibre + to square one. Its often
effort. Break them down + foods before a party + said it takes 28 days to
+ +
into stages to make them + (to reduce temptation + create a habit but this isnt
easier. Reaching for the + for canapes) or doing + necessarily the case. Some
biscuit stash? Have some
+ +
+ a push-up right after + stick instantly, others take
juicy apples handy to deal + you go to the toilet. + what seems like forever.
with sweet cravings. + Add it to where it fits
+
+ +
+ naturally in your day. +
106
we i g h t l o s s
Supermarket
saviours
Five simple slim-down heroes! Add
to your cart at your next weekly shop
GRAPEFRUIT
Bored with breakfast? Eat half
of this citrus fruit a day and
you could enjoy 1.6kg of weight
loss over 12 weeks, according to a study
published in the Journal of Medicinal Food.
WRISTY
(Just check youre not on medication that
BUSINESS
interacts with it.) Top with blueberries for
added benefits. Rich in anthocyanins,
theyve been shown in trials at Harvard
University to increase weight loss.
TOMATOES
Is it a vegetable? Is it a fruit?
Who cares, when it could shave
centimetres off your waistline.
Kyoto University in Japan discovered that
tomatoes contain fat-blasting compounds
9-oxo-ODA as well as betacarotene and
lycopene. Pack into sauces for a smaller
waist and less fat. Dont mind if we do!
SALMON
Another reason to eat this
bursting-with-goodness fish:
an article in the Journal of the
International Society of Sports Nutrition
reports taking a 2400mg supplement of
omega-3 each day as well as reducing
the stress hormone cortisol can aid fat
loss and muscle growth in just six weeks.
PARMESAN
Invite that waiter to sprinkle
liberally. Research published in
the Journal of Agricultural and
Food Chemistry found that
eating hard cheese activates fat-burning
hormones and boosts metabolism, while
the protein will keep you feeling fuller for
longer. Your best bet? Parmesan. It has only
146kJ per tbs so its a naturally light option.
WHITE TEA
Upgrade your cuppa. German
researchers found extracts
in the white variety may help
break down fat cells and inhibit
new ones developing. Teatime etiquette?
Keep the water temp to 70-80C for
optimal flavour (if youre not sure of your
kettles temp, let the water sit for five
minutes before pouring). Super easy! WH
M AY 2 01 7 wom en sh e a l t h.com.a u 1 07
life skills
How to ace
ing
By Alex Davies
1 09
Maybe you just bought your
first Dyson. Or perhaps you
phoned around forthe best
internet deal in your lunch
hour. Made your own curry
paste rather than hitting
up Coles? Congrats thats
some impressive adulting.
Its the go-to verb thats got
sociologists buzzing. And
the new short-hand way
to reference life tasks that
feel grown up, when our
generation doesnt. The
proof? Search #adulting and
Instagram brings up 850,000
Score
photos. (Yep, theres even
one of doughnuts spelling
out I cant adult today.)
more
Why are we feeling forever
young? Were marrying later
(29.8 years in 2015, compared
energy
to 21 in 1975), having babies
later and the property ladder
is often out of reach. This
generation delays adulthood
as long as possible, says
Neer Korn, director of the
Korn Group, a social and
market research company.
The baby boomers created
the gap year but their kids
turned it into a gap decade, RETHINK MEETINGS STRETCH IT OUT
where you study, travel and Avoid snooze fests by Revive your 9-5 thanks
fill your CV with experiences switching to standing to Yoga Australia CEO
rather than settle down. Then
theres the housing crisis, so catch-ups. Not only is Shyamala Benakovic:
people dont own homes. it healthier, it shortens interlock your fingers
Were not doing it solo, a meeting because and stretch your arms
either, says Korn. Many of everyones focused above your head. Do
us are closer to our parents on the purpose and this on an in-breath,
(today 18-34 year olds are not just sitting around then as you exhale,
more likely to live at home, having a chat, says gently tilt your body
found a Pew Research Emma Grey, co-author to the right from the
Center study), so Mum and of I Dont Have Time: waist up, keeping your
Dad cultivate the slower 15-Minute Ways To feet on the floor. Stay
release into adulthood
with us. Not having a great Shape A Life You Love. here for one breath
adulting day? We hear you. Dont just book in for and move back to the
Here, the hacks you need an entire hour, either centre, then repeat
to smash life goals from you may actually only on your left. Do three
buying a house to kicking need half that time to breaths on each side.
procrastination to the curb. get the job done.
1 10
life skills
BREAD
Bye,
WINNER
procrastination
PLAY MIND HAVE A WORD GET YOUR OWN PUT ON YOUR
GAMES With yourself. CHEERLEADER HEADPHONES
When youre Procrastination Dodging your Nix distractions
putting off life can come from tax return like from colleagues
admin, think of fear of failure, calls from an ex? by creating a
a big, daunting so ask yourself Text a friend do not disturb
task one of whats the worst saying you need signal. I worked
those non- thatll happen if to deal with it with a guy who
urgent ones you do the task? and ask them told us all, If Im
youll probably Chances are to follow up to at my desk with
never get round things will be make sure you headphones on,
to (hey, clearing worse if you do. We know it means please
out the garage) dont. Focus from research dont interrupt
and add it to on the impact if youre held me unless the
your list. Then it will have on accountable, building is
the jobs you other peoples youre more falling down,
really do need lives, not just likely to do says Grey. Its
to do look easier on your own, something, rare something
by comparison. says Dr Joseph says Ferrari. is so urgent it
Its a crazy idea Ferrari, the Now thats cant wait.
but it works! author of Still teamwork!
says executive Procrastinating:
coach Muffy The No Regrets
Churches. Guide To
Getting It Done.
POWER EAT
Factor energy snacks
82
The percentage of Millennials ( 18-34-
year-olds) who suf fer the dreaded
3pm slump at work, compared to 76
per cent of Generation X (35-4 9 ers).
into your meal prep. Source: Nespresso
I love cottage cheese
and psyllium husk
pancakes with cream
cheese, salmon and
capers, says WH
Fitness Expert Brooke HOME SWEET HOME
Bevan. Psyllium husk Climb the property ladder with WH
is pure fibre while Finance Expert Sarah Riegelhuth
the cheese is high in
protein and fat. No First off, work backwards decide how much youre comfortable
spending on monthly repayments and then determine the loan
time to shop? Online size you need. Finding the upper limit of what you can borrow
store The Larder Door and looking for a property in that price range is dangerous,
(thelarderdoor.com. especially when interest rates are low. Also, save a 20 per cent
au) delivers farmers deposit. It ensures you avoid the cost of mortgage insurance (which
market produce right is charged to you but protects the bank) and helps you develop a
to your front door. disciplined savings habit. Ideal for meeting regular payments later!
4
in that annual
leave request,
Happy
eh? You can
thank us later.
3
Check
relationships Fresh
your
chrono-
type
Go #sweatworking brain- Your body is
storm
Relay Tinder tales and nail your cardio by catching up with programmed to
friends over a workout. Exercise mates increase the amount function better
we work, found University of Aberdeen researchers. Go on Blitzing isnt at certain times
a nature walk to give you time away from lifes distractions, just for based on your
says WH Sex and Relationships Expert Christina Spaccavento. smoothies. biological clock,
GIANLUCA FONTANA FOR ARTSPHERE/BL AUBLUT-EDITION.COM; GET T Y IMAGES
Ships in the night with your partner this week? Small, Ideas Blitz Michael Breus,
thoughtful gestures count, found a poll by the Open you jot down author of The
University, UK. Think arm-touching, saying thank you nine ideas in Power Of When.
or a flat white in bed. These are especially important two minutes, We fall into
in long-term relationships, says Spaccavento. They then build categories (he
help maintain connection and intimacy. Very clever. from there. labels these
The technique Dolphin, Lion,
The ultimate quickie comes via Bear and Wolf
work out yours
The situation: 15 mins until your mother-in-law arrives. Your management
speed-sex move: doggy. It leads to the quickest finish (shocker), consultant Ken at thepower
according to a survey of 14,000 men and women by a University Hudson, whos ofwhenquiz.
of Kentucky team. More time? You on top came out, er, on top. worked with the com) that
likes of Qantas determine our
Favour screen time and American best times to
brainstorm, run,
Maximise phone calls by using the video option on FaceTime Express.
or Skype. Why? Smiles are contagious researchers reckon we negotiate and
instinctively mimic others facial expressions and take on the even have sex.
associated emotions, so seeing your besties face (and hearing Clock that.
her voice) can equal an instant mood and wellbeing lift. WH
Make your
bones part of
your beauty
routine
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TRAIN
LIKE A
FITNESS
EDITOR
How do people who work out for a
living actually work out? Very good
question! To answer it, we round-tabled
the WH team, our international crew of
mag magicians. Plus stablemates Mens
Health, Bicycling and Runners World.
While road-testing sports bras, trialling
workouts, grilling experts and combing
the research, weve gathered heaps of
fitness secrets. Heres the best of em.
PATH OF
MOST
RESISTANCE
117
1
We pick classes
strategically
From Australia to the UK, group
sessions help our editors go harder.
The key? We pick ones to balance
4 We cant remember
the last time we
did a set of crunches
There are so many better options for
your core. Take the kneeling off-set
overhead press (kneel with left foot
forward, dumbbell in right hand at
your shoulder, then keep your core
tight and press the weight into the
our weekly training, prep for a race, air so your arm is straight). Theyre
or force us to do things we hate. I one of my standard core exercises,
do lots of cardio, but find strength says Ator. I noticed a huge change
work mind-numbing, says Anthea in my core strength not to mention
England, WH Features Writer. I go the look of my stomach, shoulders
to a group TRX class. The instructor and arms. Another editor fave: plank
helps correct my form and guilts me up-downs (where you go between
into completing reps. Smart move! a high plank and forearm plank).
2 WE WALK. A LOT
Its the basis of my movement and I clockat
least 10,000 steps most days, says Alex Davies,
WH Features Editor. My commute includes
4km on foot (much nicer than sitting in traffic
jams) and I try to walk around the block at lunchtime.
Walking is the one exercise I do every day. We think
all-day movement deserves more press; its not just gym
sessions that count. Stairs over the lift? Youve got it.
3
5
We never skip
a warm-up
A dynamic warm-up, specifically, as
its critical for muscle activation and
slashing your risk of injuries. I begin
every workout with 20 minutes on We have lazy moments
the rowing machine, says Marissa Of course there are days we want
Gainsburg, Associate Fitness Editor to binge on Netflix, rather than
at Womens Health US. It gets my sweat it out with a gym session.
major muscles going. Meanwhile, But when that feeling hits, we look
her colleague and Fitness Director for the root cause instead. I try to
Jen Ator does a quick lunge series figure out why Im not motivated
before runs: 10 reverse, 10 forward, am I burnt out, injured, or do I
10 curtsy and 10 lateral lunges just need a break? says WH Editor
oneach leg. Its an exaggeration Jacqui Mooney. Those critical Qs
of the running movement, so it stop us beating ourselves up about
gets the necessary muscles and skipping a workout. Result? More
joints ready to work, she explains. motivation, less guilt. Win-win!
fitness
9
11
quality means were less likely to
overdo it (and feel crappy after),
which can thwart your workout We tick off the
motivation and kill your energy reps with tunes
when you do make it to the gym. When we get restless counting them
or running for time, we use music.
7
Some days Ill cover the clock on
the treadmill with a towel and do
a tempo run based on music the
Black Eyed Peas are my jam, says WE J ETSET
We make the most
WH Online Editor Charlotte Dalziel.
Spend three songs at an easy pace, WITH A
of our downtime
Results come from rest and recovery
three songs at a slightly faster pace,
etc. Itll help keep you from getting RESI STAN CE
not only from workouts. On top
of avoiding injury, building mobility
through stretching and active
distracted by how much time is left
in your workout, but also stop you
staying too complacent at an easy
BA ND
I travel a lot, and I often
recovery is a winner, says Michael pace. Another tip: put on a song dont even have room to
Easter, Fitness Editor at Mens Health and do non-stop alternating reverse bring trainers, says Ator.
US. If you move through a greater lunges with heavy dumbbells for But I never leave home
range of motion, youre doing more the entire length of the track. without a mini resistance
work per rep, and youll see a band. It takes up zero
10
bigger aesthetic benefit. His go-to space and is effective
move? The elevated pigeon same We stay out of for an on-the-go body-
as the yoga pose, only standing with comfort zones weight routine. Put
one leg raised on a desk is good If youre the best in your workout it above your knees
for anyone who works in an office. group, youre sweating with the for squats and glute
wrong crowd. In my role I get to bridges, and above your
119
fitness
12 And we hate
push-ups!
13
Consensus among our group: we
know this classic move is good for
us, but we skip it more often than
not. One crafty work-around: I do
WE LOVE A FOA M-ROL L
Our editors insist its vital to feeling your
a lot of wide-stance push-ups, says best. The simple tool helps loosen your
Ator. They make push-ups a bit bodys connective tissue (called fascia),
easier to execute, which helps me which can cause of all types of aches
get in more quality reps. Its a better and pains. Strength training, running and sitting at your
alternative than dropping to your desk can add to the tension, so theres no day that cant
knees, because it helps you develop benefit from rolling out. Every gym has them, but pick
strength through the same range one up for home youll be more likely to use it daily. WH
of motion as a regular push-up. As
you get stronger, you just bring your
feet closer and closer together.
1 20
Silicone Gel for Scar Reduction
Food
Hub
SALAD
HEAVEN
P126
F o r a n u t- f r e e
option, try using
tahini instead
o f p e a n u t b u t t e r.
You can never have too many salad recipes up your sleeve. This
one is full of antioxidants, fibre, vitamins and healthy fats. Add
plenty of the green goddess dressing and youll be glowing.
1 27
Everyone has a go-to tomato sauce recipe
give yours an update with this vegie-packed
version of the classic comfort food.
1 28
Food
Hub
This filling, satisfying dish really packs a kick. Our fave super spice
turmeric is the secret to the tofus gorgeous yellow colour, and
with roast vegies on the side, this will keep you going all day.
Still hungry?
Recipes and
images from
Hippie Lane:
The Cookbook
b y Ta l i n e
Gabrielian
(Murdoch
Books, RRP
$39.99)
bloomshealth.com.au
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Yo u ve g o t s m o o t h i e s d o w n p a t . N o w, l o a d
up your plate with t he k in g of green l eaves
M AY 2 01 7 wom en sh e a l t h.com.a u 1 3 3
Food
Hub
BABY KALE AND RADICCHIO SALAD KALE, SWEET POTATO
WITH APPLE, PECANS AND PEARL BARLEY AND FETA FRITTATA
SERVES KJ SAT FAT SUGAR SERVES KJ SAT FAT SUGAR
2 2604 5.5G 11.5G 4 1117 5.8G 4.1G
100g pearl barley 2. Place the kale in a bowl. 1 tbs olive oil 200g 3. Spread the mixture in an
2 handfuls baby kale Mix through half of the sweet potato, peeled oven dish lined with baking
Juice of 1 lemon 1 bulb lemon juice and leave that and cut into 1cm chunks paper, crumble the feta
radicchio 4 tbs extra- to marinate while you prep 1 red onion, sliced 60g and scatter over evenly.
virgin olive oil Juice of the rest of the salad. kale 70g feta 6 large 4. Whisk the eggs and
1 orange 1 tsp honey 3. Cut any large leaves on eggs Salt and pepper season. Pour and gently
Salt and black pepper the radicchio in half. Add the Basil, to garnish fold through the vegetables
1 apple, chopped into pearl barley and radicchio to until well combined.
matchsticks 30g pecans, the kale and pour over the 1. Heat the oil in a heavy pan 5. Bake in a preheated oven
toasted and chopped olive oil, orange juice, honey, and saute the sweet potato at 200C for 20-25 mins,
salt and pepper and the rest for 5-7 mins until it starts to until golden and the eggs
1. In a pan, cover the pearl of the lemon juice. Toss soften. Add the red onion are set. Remove frittata
barley with water and together then mix in the and cook for 5 mins. from the oven and leave
simmer for 25-30 mins. apple and pecans. Lunch 2. Remove stalks from the to cool before slicing.
Drain and rinse in cold with max crunch, done. kale. Slice the leaves, add
water. Contain excitement. to pan and cook for 2 mins.
6 sausages 1 tbs olive 1. To make the pesto: pulse 2 eggs 2 eschalots, 2. Heat the oil in a saucepan
oil 2 shallots, sliced the kale, almonds, parmesan sliced 30g kale 120g over a medium heat. Drop
Clove of garlic 2 tsp and garlic. Add the oil and plain flour 1 tsp chilli alittle of the mixture in it;
fennel seeds Salt and lemon juice. Season. flakes 1 tsp ground it should fizz straight away.
pepper 100ml white wine 2. Remove the sausage skin. cumin Salt and pepper 3. Spoon the batter into the
Large handful curly kale, Fry with the shallots until 400ml vegetable oil pan in golf-ball-size balls.
stalks removed, leaves torn browned. Crush and add the Fry each side until golden.
500g gnocchi Fresh whole garlic and fennel FOR THE RAITA Remove and drain the oil.
parsley, chopped, to serve seeds. After 1 min, add wine cucumber 4 tbs 4. For the raita, finely chop
and simmer until evaporated. natural yoghurt Juice the cucumber. Place it in
FOR THE PESTO Add the kale and let wilt. of lemon 1 tbs mint a bowl and season. Squeeze
4 leaves curly kale 3. Cook the gnocchi and add out (and discard) as much
1 tbs almonds 50g it to the pan. Stir in 2 tbs of 1. Mix the eggs, eschalots, liquid as you can. Stir in the
GET T Y IMAGES. WORDS: NICOL A MILLBANK; TAR A ALI
parmesan clove garlic pesto and serve. Voila! kale, flour, chilli, cumin, salt yoghurt, lemon juice and
PHOTOGR APHY: AGATA PEC AT HEARST STUDIOS;
100ml canola oil and pepper to form a batter. chopped mint and serve
Juice of lemon alongside the bhajis.
1 36
Food
Hub
M AY 2 01 7 wom en s he a l t h.com.a u 1 37
1 38
Food
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WAYS
WITH
TOAST
FIG AND RICOTTA TOAST
Spread fresh full-fat ricotta
on your toast, then layer on
1 sliced fresh fig. Sprinkle with
ground cinnamon and drizzle
on maple syrup. Finish with
fresh mint leaves, if you like.
MUSHROOM, GOATS
CHEESE AND THYME
TOAST WITH ROCKET
Heat a little olive oil in a frying
pan over medium heat and
cook 1 crushed garlic clove
until softened. Add 1 cup
sliced button mushrooms,
a handful of thyme sprigs,
Celtic sea salt and ground
pepper and saute until the
mushrooms are cooked.
Spread 1 tbs goats cheese
or hummus on your toast,
then top with the mushroom
mixture and some baby
rocket leaves. (Alternatively,
you can roughly crumble
the cheese and scatter it
over the mushrooms.)
AVOCADO AND
ASPARAGUS TOAST
Mash avocado with Celtic
sea salt, ground pepper and
a drizzle of olive oil, then
spread on your toast. Pan-fry
2-3 asparagus spears in
alittle virgin organic coconut
oil and crushed garlic then
season with salt and pepper
(or any spices of choice).
Top the avocado toast with
the asparagus and some
fresh flat-leaf parsley.
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your personal information for the purpose of processing your order. As a subsidiary of Seven West Media Limited, Pacific will handle your personal information in accordance with Sevens Privacy Policy, which is available on subscribetoday.com.au/privacy-policy.
Food
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TURMERIC
Hottest spice in the
h e a l t h w o r l d ? Yo u
bet! Heres why
Got a jar of ground turmeric sitting
in your pantry looking pretty? Use it!
A core component of Indian cuisine
and Ayurvedic medicine, turmeric
has serious immune-boosting and
germ-fighting powers! Its golden hue
comes from the antioxidant curcumin,
which boasts antibacterial properties.
Its also a natural stimulant, so you
can add it to hot water and lemon
as a wake-up tonic or to carrot and
ginger soup for a lunchtime kick.
Feeling a little braver? Then add
turmeric into your beauty routine; its
anti-inflammatory qualities make it
a soothing addition to an at-home
face mask. (Mix it with avocado the
oil acts as a barrier, so it wont stain
your face Marge Simpson yellow.)
You can also buy it fresh in specialty
grocers and work it into your kitchen
repertoire. A homemade turmeric
curry (see recipe, right) makes for
the ultimate warming comfort food.
TURMERIC MASALA CURRY
SERVES 4 / 1125KJ / 12.3G SAT FAT / 11G SUGAR / 20 MINS
WORDS AND RECIPE: NATASHA CORRET T. PHOTOGR APHY: LISA LINDER; ED URRUTIA
1 white onion, diced 1. Fry up the onion, 4. Remove lid and stir
1 clove garlic, diced garlic, cumin, turmeric, in the beans, broccoli
tsp cumin garam masala and and peas, cooking
5cm fresh turmeric, ginger in the coconut for a further 3 mins.
finely grated oil. Saute over medium 5. Take your curry off
1 tbs garam masala heat for 3-4 mins until the heat when all the
5cm ginger, diced the spices coat the vegetables are tender.
1 tbs coconut oil onion and start to Stir in the coriander.
400ml canned resemble a dry paste. 6. Garnish with a few
coconut milk 2. Pour in the coconut sprigs of coriander
400g tomatoes, milk, reserving a little and reserved coconut
quartered to drizzle over the milk. Delish served
300g sweet top as a garnish if with brown basmati
potato, cubed you like. Add the rice. Got leftovers?
1 . M a s t e r F o o d s G r o u n d Tu r m e r i c ,
100g green beans chopped tomatoes The flavours are even
$2 .40, woolworths.com.au
100g broccoli and simmer for 5 mins. richer after a night
2 . P u k k a Tu r m e r i c G o l d o r g a n i c 100g frozen peas 3. Next, add the sweet in the fridge. WH
t e a , $ 7. 9 5 , p u k k a h e r b s . c o m . a u 15g fresh coriander, potato and cook for
3 . N a t u r e s H a r v e s t Tu r m e r i c L a t t e plus a little extra 7 mins over medium
M i x , $ 6 7. 9 5 , n a t u r e s h a r v e s t . c o m . a u to garnish heat, lid on, to soften.
M AY 2 01 7 wom en sh e a l t h.com.a u 1 4 3
The PERFECTLY COOKED PORRIDGE
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1 46
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